30x20x20 on the trainer. z2 for 3 minutes, z3 for 2 minutes z2 for 1 minute, standing z2 for 1 minute repeat. I am not sure why I did 30 minutes for the first set but it seemed right. Total time was 1.5 hours. After the trainer workout, I set up my wife on the trainer and I went to the gym for upper body workout, stretching and foam roller. Total time 3 hours.
My z3 power is back. Yea!