Time to share my opinions, and only my opinions based on my experience.
Most ladies out there want long-lasting sessions and not short and heavy pounding. Sorry to say gents, but horny ladies don't like being pounded into submission 90% of the times. They like their gentle love, follows by intense workouts in various positions, and then ease up into slow-fast-slow cooldown period. This means 20 to 40 mins session when they are into the moods. My woman's average session is around 35 mins, with the rhythm of 1 stroke per 2 seconds during the faster movements for doggy and legs-over-shoulders spider positions. They like at least 3 positions for every love-making session.
Returning to the workout types, focus on endurance-stamina and strength types. For me, it has always been three critical ones:
1. Endurance-stamina type: long-distance cycling uphills. 20+ miles each way to work, and 20+ miles home, with elevations between 600ft to 1,000ft. Too much? Nope. This is a minimum requirement. You have to pace your heart into an endurance-stamina cycle to maintain your blood circulating throughout your body, NATURALLY. Using too much chemical-inducing means simply cause your body to be dependent on the chemicals with negative lash-back. L-arginine and L-citrulline maltose is great as a bonus, but use them as a supplement in a low level to assist with your heart and hormones generation through natural processes. Don't take the easy way for fast gain and lack the long-term sustainability. I've been doing this regiment for the past 40 years.
2. Strength workout: it's essential to support your partner's weight or ever-rising weight loads in specific positions. Ever try vertical 6-9 positions? It's exotic but demanding. Cowgirl while against the wall? When you're 50+ year-old, it's quite demanding. It was awesome when we were in our 20s and 30s with little efforts. Quite strenuous when we're in our our 40s and 50s. It will kill us in our 60s I assume. Standard weight-free calisthenics is more than sufficient. Pull-up bar with the aim of 100 military style reps without cheating. 100-rep daily pushups, 20-reps per type of pushup to reinforce biceps, triceps, and shoulders. This the ironman reinforcement type of workout.
3. Duality workout for both stamina-strength: heavy ropes and large wheel flipping. If you don't have either, weight-loading vests that you can make using concrete. I have 25lbs, 50lbs, and 100lbs concrete vests and belts I use to keep my legs and core strengthened, mainly to assist in recovering my injured knees after surgeries. Weight-loading while lunging provides the required stamina-strength you need while you're at home watching TV, cooking, cleaning, or gaming. Oh, don't use the chair/sofa. This is for when you're standing, crouching, or lunging. No cheating.
4. Shadow-boxing/bag pouching and kicking, with light weight-loading bearing: this builds stamina and endurance with 50% strength building. The more you do, the greater builds you get. 30 to 40 minutes a day is more than enough.
Don't reach cardio level where people run and run and run for hours. You stop for more than 3 days from running, you gain weight immediately. Cycling is a tad different. It's resistant training with elevation. My bike load is 80+ lbs on top of my 190lbs. Weight-loading, you can stop for weeks on end, and you won't gain weight unless you pig out beyond your caloric means. 40+ years of this, and I have yet to stray 10lbs above my weight. I have dipped 20lbs below, but never above.
