thanks for the replies ,
sorry i didnt really give you much to go on ,,,
i am 29 male ,weigh about 75kg , and i am training in martial arts ,
i have a grading at the end of year i would like to be as fit as possible for,
the grading is quite hard out - about 8 hours i guess
cardio i guess is what i need mostly , i am currently running and cycling most days , but not really sure on plans and such,, any advise would be very much appreciated..