The final workout type I'm cycling in is High Intensity Endurance (HI Endurance) day.
To review the type of workouts:
1) Strength. Move load. Slow, w/ rest. Great day also to work some isolation (single leg squats, etc), and mobility (resistance bands).
2) Aerobic (long and low)
3) Power (top of your anaerobic realm, high and hard).
4) HI Endurance (longer, higher intensity)
(NOTICE REST/RECOVER DAYS are build in but best used by LISTENING TO YOUR BODY!!!!!)

Ok, HI Endurance. We want to go a bit extended in time, and maybe just below our "best effort" or "race pace". So thinking like 85-95% of "all out effort."

This is an important pathway and type of strength.
It's a bit more extended than a short anaerobic power session, and a bit more intense than a long low aerobic.

The workout is below and then alternatives. Warm ups, cool downs, not included.
If you can't run/bike these distances...then do a workout that works for you...consider these "Advanced."
Also, if you aren't prepared for these distances, and try them, you'll end up injured. All total, in the run that's 5.4K at fast pace + jog distance!

1) 3x
Run 800m/.5mile (fast)
Jog slower 2min.
Run 1000m/.63mile (fast)
Jog slower 2 min.
(slow down to recover during the 2 min...but then slowly increase as you approach the interval...challenge yourself each time during the rest to keep a reasonable pace, don't slow down to a walk....it's constant motion)

If you don't RUN...then:

2) Spin Class: spin class best targets this HI Endurance...it's a longer, high burn...very little down time, constant motion with bursts.

3) Spin Bike: if you're on your own, grab a bike and...
5 sets (40 sec hard, 20 sec recover) (that's 5 minutes)
Recover 2-3 min.
Then do that 4 more times!
Total of 5 sets of 5 minutes.
That one is a joy!

NOTE: If you are working HI Endurance, pick the distances, amount, and exercises that match your ability. These listed may be way too easy, way to hard, or way too inappropriate for you.