Monday: I work out legs with horizontal legs press, squat, romanian deadlift, kind of lunges with the tractions assistance machine, legs extensions and legs curl (almost 2 hours, but it's only one time a week). I feel my heart goes very fast with the "lunges" and the squat.
Friday: I run for 30min (low, medium and high intensity phases are alternated), after 1h30 of arms work out with supersets.
Sunday: I ride an exercise bike for 20min (I think I alternate between low, medium and high intensities but whatever I do, it's a lot less intense than the Friday's running).
My question is: is it sufficient to enhance my cardio (in other words: will I progress on all these activities, regarding cardio and will my heart get stronger and have less probability to be ill, and my heart-rate get slower)?
If no: should I run twice, or three times a week?