There are many ways to train your "cardio" or "breathing" so to say. I think it is very important to have protocols you can go to that are truly measurable. What gets measured gets improved. This throws out the junk met cons, and weak conditioning burpee complexes. A few I have used for some time now with success are a couple of the following. My time spent at Gym Jones was all about our performance in these protocols. It's simple, measurable, and truly effective. Here are a few...
-2 to 3 blocks of 6 x30sec work / 30sec rest with 4 minutes rest between blocks
-15 intervals of 30sec work / 90sec rest - Here you can play the no negative split game
-10 to 30 intervals of 30sec work / 90sec rest - If you manage your intensity level correctly then this can replace LSD work.
With the 3rd option I like to add a little spice into it sometimes. Now keep in mind adding something into the rest portion means my work portion must change somewhat (not as hard). But simply throwing in a skill during the 90sec rest is a badass way to add some work capacity, and simply another element to the game. Here is a look at a session I did last week.
20 total intervals on the ski erg
Each 30sec work I averaged 150m
Each 90sec rest I did a set of 10 single arm kb swings with the 62lb bell
Total was 40min of work - over 3,000 meters erg'd - and 200 single arm swings
Now that is some serious volume, capacity, barbarian cardio type shit. Most important thing to remember when trying these things is know the type of stimulus you wish to create during your session and honor it. I made sure my talk test ability was always on point throughout as that was the goal for the session. Honor where you are, measure, improve slowly. GO, TRY, DO!
-Lucius C. Tirey IV