Riding back to wellness

I had to take a couple of days off. My sinus infection got the better of me. It was all I could do to go to work and sleep.
Yesterday, I did a short warm-up on the trainer and then hit the weights. I have been feeling weak on the bike.
Finally, I was back on the bike on Wednesday.
I needed to get some tempo riding in and spent an hour on the trainer. Goal: Maintain 90 rpm, HR 150-160bpm.