What is your cycling routine to stay in shape?

Do you cycle 3x a week, 2 long distance rides once week, 2 hours every day after work to the point where your wife/husband feels like you aren’t spending enough time together? Lol.

I’m coming back from a serious injury and trying to slowly build my work volume back up to shed my weight gain. I would love to hear some of your guys’ routines to inspire motivation and discipline back into me. Thank you for any and all responses!