That is going to take a long time to come back from. A partial tear is one thing but a complete or almost complete is really tough. When you come back change that 40 yard sprints to 800 meters repeats if you can. 40 yard sprints are for guys in their early twenties in hard core athletic shape.
I completely tore off my bicep. It rolled up to my shoulder. It took me 6 months to get back. Lucky I had a really good repair done. Guys with partials seem to get back so quickly.
Don't do anything until the doc gives his okay. You don't want to compromise the repair. When you are in physical therapy work hard and most athletes do know how to work hard. I would leave therapy and do my own with little girly baby dumbbells I got. They actually make dumbbells in 2.5, 5, and 10lbs.
Hopefully it will be a good recovery without any limitations. If it doesn't come back 100% biking/swimming isn't a bad cardio activity.