It will help with overall conditioning, build a great base, some degree of endurance (the day after day part), and will contribute to gradual weight loss as that's 60-90 minutes/day you're active. Don't overdo additional eating, especially junk snacks and sugary drinks. I have a 10-12 mile (depending on route) each way ride with a mix of flat, easy (big ring) to moderate climbs, and descents. In addition to physical benefits, I also arrive at work wide awake and much more ready to go vs. days I drive in. I usually have a light breakfast to provide some fuel for the ride and grab something more substantial after I clean up and change.

A commute may not help as much for specific training intervals. While you're riding daily and building lots of time and miles, you're training your body to do it in 30-45 minute increments. Adjust route and schedule as days get longer to lengthen the ride, do longer rides on weekends. Like a 2 mile loop in our office park I'll sometimes ride mornings as solid finish. Ad-hoc short intervals are easier to get in vs. longer steady efforts. Traffic and lights on my route make it tough to get in more than 2-3 minutes of continuous effort without having to ease up or stop.