I remember a video with Pogacar (early 2025 maybe), can't remember the YT channel now, they asked him about his training, it was 20/25 hours per week, mostly zone 2, including long rides (4-5 hours when possible), but of course also shorter rides/intervals at high intensity.

He was asked what he would do if he couldn't ride that much, like most dads and 9/5, who only have a couple of hours, and said he would probably do HIT instead, several shorter sessions spread on the week with rest days in between.

My guess is it depends on your age, health condition, and what is the purpose of your training... My understanding is that at least 1-2 x 50 minutes of zone 2 (or longer) and 1-2 x 15 minutes high intensity should be close to the best health benefits you can get (I'm not talking about performances or competition, here).