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The Pomodoro technique alternates 25 minute focus blocks with five minute breaks and a longer break every fourth block, making a four-block cycle of 135 minutes. Three hours therefore fits six focus blocks - 150 minutes of focused work at 83% of the session, with the rest as recovery that protects attention.
Four-block cycle
cycle = 4 x focus + 3 x short break + long break
Blocks fitting
fill whole cycles first, then add partial blocks
It is short enough that starting feels easy and long enough to reach depth. Some people work better at 45 or 50 minute blocks.
Occasionally, but breaks are what make the pattern sustainable across a whole day. Skipping them repeatedly is how the technique fails.