Twice a week I ride with my friends outside (Wednesday and Saturdays). We Usually ride 3 to 4 hours and climb around 1‘500m which contains fire roads as well as single trails. Mostly the pace is pretty high. I would like to do one or two indoor rides early in the morning as well so I get to ride 4 times. I do not have a specific goal except to beat my buddies
Which workouts or kind of workouts would you recommend to do on the trainer? Sweet Spot or MTB specific stuff or maybe something different? Thanks for your advice.