What type of exercises can I do with my Mountain Bike?

[ucfcountrygirl449]

I work on a mountain bike, as in 8 hours straight, pedaling around a parking garage. I've been doing things such as pedaling up the up-ramps, carrying my bike up and down stairs and doing a couple miles in the highest gear. I was hoping to find a site showing some different exercises or techniques I could do while riding at work but everything seems to revolve around exercise bikes.

 

[MB princess of BM]

Studies show it is really effective to push really hard for 30seconds - a few minuets then take it easy for 30 seconds them push it again and repeat the cycle.