We do not want or would expect you to complete a 4 hour indoor training, especially in November! Doing long trainer rides now can lead to burn out on the trainer come February / March when it is more critical to your racing goals to be putting in the training time.
So how much and what should you do? Well that depends on the month, training phase and etc. It is one of the benefits of one on one coaching but outside we generally recommend the following.
For November we try to limit the trainer rides to no more than 75 minutes. Again most are working on building strength so CTL isn’t critical. You don’t need to be chasing TSS. Look to do a fun ride whether it be a quick hour session on Zwift or old school by just watching a movie. Don’t get bunt out on intervals or structure as well. Avoid looking at a timer.
December you can start to do a bit more and get up to 90 minute trainer rides. Again keep things fun and look to do a ride on Zwift.