Living in Western Pennsylvania, bicycling on the open road is an activity that requires the stamina to tackle long, steep hills - otherwise, don't even bother riding because there ain't no flat 20-mile loops to be found.
I do interval training on a stationary bike when it's too nasty outside to ride, but at this time of year I have to get in some hard riding to get ready for my long Summer rides. Fortunately (or unfortunately) the housing subdivision where I live has some very steep, rather long hills (1/4 mile), and I've mapped out a 20-minute loop that is, shall we say, challenging. Three loops is the equivalent of a spirited 30-mile ride. I was able to barely get through two loops the other day before quitting. I'll probably do this a couple more times before going off on a long ride.
I also play tennis, which is limited to indoor doubles from, basically, mid-October through late April. Well, two hours of doubles is NOT equivalent to a hard, three-set singles match, and I start my singles "ladder" competition next week. Usually, by the middle of the second set I'm hoping that it doesn't go three, even if it means I lose.
At 64 years old, I'm not going to be getting any fitter anytime soon, but my goal at this time of year is to get into as good a shape as I was in September last year. It will take a while.
BTW, I lift weights, stretch, and do intervals during a 55 minute workout, three days a week, year round.
