Zwift is the program that goes with riding. If you get that you may want to get Strava as well. They aren't free, unfortunately
The key to protecting your jewels when riding is to stand up every ten minutes, increase the resistance, and climb for 2 to 3 minutes. You'll produce a lot more power (watts) but you will be pedaling at a lower cadence (RPMs) it helps the blood circulate to your and through your legs. If you feel numbness, that's a bad thing. Stand up for a bit.
Zwift best asset is its training programs and data. Races against others are always available. You can ride routes you've ridden before and race your past self.
https://streamable.com/tn60wv
And then you have group rides where a robotic pacer rides and certain pace and you try to stay with it through the duration of your ride. Very challenging as you move up through the classes.
https://streamable.com/e2f1m7
You'll still have to lift weights and do cardio because the bike supports your weight and isn't exactly a weight-bearing exercise. But it's great for your heart and vascular system.