Merck,
My writing is somewhere here, but there's no definite one way to do it. As any all out training, I'd treat it like weightlifting.
Here are some things I wrote a while ago:
http://the-personal-trainer.com/understandingcardio.doc
http://the-personal-trainer.com/hiit.doc
I'm writing an inclusive article right now about training stimulus and overload response, burning fat, understanding diet and including good, better, and best scenarios for each, and I plan to include a bit on when to use the different types of cardio. With that being said, Merck, I think someone with your lean build would benefit tremendously from predominantly doing sprints and other high intensity forms.
Hopefully I will find time to finish it before the weekend.
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