My routine is to workout every day since I don't have much else to do. That consists of about 30-40 minutes of cardio on a stationary bike broken up into 13 minutes of speed training and 17-27 minutes of cycling with less resistance. My philosophy there kind of relies on some random chart I found one day:
http://upload.wikimedia.org/wikipedi...cise_zones.png
In the speed training portion of my cardio I keep in the anaerobic range (avg HR of about 165). In the second half, the average is closer to 160. In terms of distance, the bike estimates I go a little over twelve and half miles on my 30 minute days to somewhere close to 17 when I stick it out for the whole 40 mins. To be honest, this can feel like hell, but when I get done and I'm pouring sweat and my legs feel like friggin machines, it's all worthwhile for me. However, I've been kind of spotty in going this last week and I've felt slightly down, so I need to get back on it.
I also weight train, but I don't really have a method. More or less every 2 or 3 days I just bench, do some barbell curls, or work my triceps. I don't know much of anything about designing a weight program, so what I do is probably pretty unorthodox and not as effective as it could be.