What are you interpreting as 3 hour rides/workouts?
Focus Duration is a point on your power curve and not the length of the workout/ride.
For example – Focus Type: Endurance (Focus: 03:00:00) means should you decide to free ride outdoors that is the focus duration point to shoot for. Since 3 hour focus is at the tail end of the curve you want go slow and easy, below LTP for the most part.
You can use the Focus field on a Garmin or EBC app on your phone to judge how close to your are to that focus point.
Intervals Target indicates a rough watts number to consider for any free form intervals you do during that ride.
Workout Goal XSS number is a ballpark figure to shoot for, however long it takes to get there going slow and easy in this case. 
Halfway through Build is when you will start to see higher intensity workouts recommended (when calculated form is not yellow) and Focus will start to narrow towards your selected athlete type.
If you feel fresh but calculated form is yellow, move the Freshness Feedback slider to the right and the recommendations will change.
If riding indoors Load More will generate a wider variety of workouts to choose from or you can use Filter to change things up.
Reference:
Focus duration and power targets for Endurance - Support - Xert Community Forum (xertonline.com)
Program Phases – Xert (baronbiosys.com)
Personalizing Xert’s Training Algorithms by using Freshness Feedback – Xert (baronbiosys.com)
My spider chat mod showing the duration points along the power curve –
Principles of Focused, Progressive Overload – Xert (baronbiosys.com)
Sorry if I got carried away, 
Headed out for a long one today. Enjoy your ride.