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@miro_o
goonz... hippy's covered it but...
Just do rides in and out of zone 3 and 4 for two hours every other day if you can. If you get bored mix it up. Start out easier if you want. Take an allen key with you and sort your road bike out.
If you're not sure about heart-rate zones have a quick read. You don't need a HRM – but zones make it easier talking about effort over the internet!