OP question
Sounds like your play style would benefit most from running Extra low cost training ( RT11 ).
Personally, I only used Low Cost training ( RT04 ), Extra low cost ( RT11 ), Elite ( RT13 ), Extra fast ( RT19 ) and Legendary ( RT20 ) but I have a unique play style and do not care for Hero XP lost in most trainings.
But regardless of your play style, Extra low cost training ( RT11 ) is a great place to store recruits ( see Notes ).
Food, and finished hero, hoards
Click for hoarding
I have a very unique play style. I stored food in Elite training for many reasons ( testing purposes, forging battle items, etc. ).
Since I already have 3x rainbow 4* 3.60 teams, the number one reason is Off color, 1 day, power leveling of the following heroes ( you lose 16% of the Hero XP and the special skill is sometimes stuck at 7/8 4* 3.60 ).
Wu Kong- OP has
Rigard- OP has
Proteus
Melendor
Boldtusk- OP has
Wilbur
Watchtower and VIP pass
If you ever get monthly VIP Pass, with two builders you often need more food.
Gryphonkit, my wife, always advises keeping your Watchtower the save level as your Stronghold. Since Watchtower and mines require food to level up, you may need to start hoarding food in Elite training ( RT13 ) for leveling your Watchtower and mines if you ever get the VIP Pass.
Roster
Click for roster
With your screenshots I would likely put together a rainbow 3* 3.50 team
Belith 3* 3.50
Hawkmoon 3* 3.50 - done
Bane 3* 3.50 - done
Tyrum 3* 3.50 - done
Valen 3* 3.50
Then a rainbow 4* 3.60 team
Wu Kong - Because Wu Kong
Rigard- Cleric Quest
Boldtusk- Fighter Quest & Healer+ Revive
Boril
Caedmon
Then a rainbow 4* 3.60 team
Sabina- Sorcerer Quest & Healer + Zero Damage dispel + Delay
Gormek
Jackal - yellow 5* HotM grave damage ( tile damage when dead )
Sonya
Skittleskull- Sorcerer Quest
See notes for why a rainbow 3* 3.50 team, a rainbow 4* 3.60 team and a second rainbow 4* 3.60 team work well as your first fifteen heroes.
Notes
Click for Notes
FIN