My 3rd Cardiac Rehab Program

Below is a chart (click on it to view it larger)showing my routine during phase 3 & maintinence of my cardiac rehab at Scripps Integrative Medicine.

After 30 minutes of either stationary cycling or running on the treadmill or track I would perform the following pictured workout. While cycling or running I was allowed to maintain a heart rate of 140-145 maximum. On the stationary bike I would usually do a 3 minute warmup, 3x 8 minute intervals then a 3 minute cool down before starting the rest of the work out. The intervals might be 120-125bpm then 125-135 bpm and finish with 135-145bpm.  I would up my heart rate by either a low cadence hard gear or just by me regulating high cadence efforts and the occasional standing up to peddle. The runs were on their outdoor track (still monitored). It was a mix of walking fast, no lower than 125bpm and a slow jog which I would be able to hold 145-150bpm without a problem. My treadmill work was also done as intervals. Again, a 3 minute warm up then 3x 8 minute jog and 3 minute cool down.

I also will be posting notes and comments on 2 other programs I participated in over the next few months.

If you have any questions please feel free to post them here. I’d be glad to pass on my experiences.

scripps_cardiac_rehab_worko

This was my personal program reviewed by my doctor, nurses and exercise physiologist based on my health. DO NOT COPY this program with out first consulting your doctor(s).

My best riding since my heart attack…

YTD Riding Total- 576.93 miles / 38,524′

  • Road – Geared: 440.55mi / 34,363′ 
  • Road – Fixie: 136.38mi / 4,161′ )    
  • Dirt: 0

Not that any workout I do is worthy of publishing, bragging about or keeping track of but, I think it might be of help to some. Plus, it helps motivate me. Those of you who have had heart surgery and want to know what someone else is doing who has had 7 stents and 2 heart attack (5 years ago+ as of this posting) is doing. 

So. I’ll post what workout. I do, riding or otherwise, with pertinent info; heart rates, blood oxygen etc…

February has me out more so far but it has been tough with our new baby to get more than 2 hours in.

Goals for the year:

1. Feb 14, Palm Springs Century, full length – bailed out due to rain interrupting training and new baby duties.

2. April 4, Avenue of the Oaks Century (metric)

3. Sept 12, Amtrak Century, full length

4. Ride a BMX race again…..TBD

5. Ride 100 miles on my fixed gear….TBD

6. Do 10,000′ climbing in 1 day….

7. End the year with 150,000′ feet.

Riding Log- As of 04.1.09

04.01.09:  Road Ride-Fixed

  • 1:35 min  
  • 19.52 miles 
  • 875′ climbing 
  • 129 ave BPM / 156 max BPM (ave)

03.30.09:  Road Ride-Fixed+ Rehab work out

Warm up/(5)x 2.15sec effort at 8 out of 10, 145bpm-155bpm  & 4min recovery inbetween/ recovery home/cardiac rehab leg and weight program

  • 51.20 min  
  • 10.59 miles 
  • 260′ climbing 
  • 120 ave BPM / 154 max BPM (ave)

03.29.09:  Road Ride-

Felt amazing. My best ride since my heart attack. Climbed ober 2000′ in first 18 miles. My highest ave heart rate to date.

  • 2:38 
  • 32.63 miles 
  • 3047′ climbing 
  • 141 ave BPM / 160 max BPM (ave)
  • Blood oxygen levels: Before ride 78/98%. After ride 109/98%
  • BP after stretch and cool down-111/74/86bpm

03.26.09:  Road Ride-

  • 2:22 
  • 39.50miles 
  • 3049′ climbing 
  • 139 ave BPM / 157 max BPM (ave)
  • BP after stretch and cool down-119/79/90bpm

03.23.09:  Road Ride-Fixed+ Rehab work out

Warm up/(5)x 2.30sec effort at 8 out of 10, 145bpm-155bpm  & 4min recovery inbetween/ recovery home/cardiac rehab leg and weight program

  • 55.42 min  
  • 11.57 miles 
  • 358′ climbing 
  • 126 ave BPM / 148 max BPM (ave)

03.21.09:  Road Ride-

  • 2:43 
  • 35.02 miles 
  • 2513′ climbing 
  • 134 ave BPM / 158 max BPM (ave)

03.20.09:  Road Ride

Hill repeats- 30 min warm up/(8) x 6.30min x0.7mi hill with 2.30-45min recover in between and recovery home.

  • 1:39 min  
  • 15.66 miles 
  • 2,1111′ climbing 
  • 126 ave BPM / 159 max BPM (ave)
  • BP after stretching/cool down 110/77/86bpm

03.11.09-03.19.09

03.17.09:  Road Ride

  • 55.42 min  
  • 11.57 miles 
  • 890′ climbing 
  • 126 ave BPM / 148 max BPM (ave)

03.15.09:  Road Ride

  • 3:53 min  
  • 43.76 miles 
  • 2,212′ climbing 
  • 121 ave BPM / 158 max BPM (ave)

03.11.09:  Road Ride

  • 1:07 min  
  • 14.74 miles 
  • 1,113′ climbing 
  • 131 ave BPM / 147 max BPM (ave)

02.24.09 – 03.10.09

03.04.09:  Road Ride-fixie + Scripps weight program

  • 40.01 min  (5) x .75mi efforts at 145-155bpm with 4 1/2 – 5 min recover spin in between.
  • 9.29miles 
  • 278′ climbing 
  • 130 ave BPM / 155 max BPM (ave)

03.06.09:  Road Ride 

  • 1 hr 49 min. 
  • 23.24 miles 
  • 2125′ climbing 
  • 129 ave BPM / 151 max BPM

03.04.09:  Road Ride-fixie + Scripps weight program

  • 30.37 min 
  • 7.16 miles 
  • 214′ climbing 
  • 138 ave BPM / 155 max BPM

03.01.09:  Road Ride 

  • 2 hr 06 min. 
  • 24.88 miles 
  • 2,233′ climbing 
  • 138 ave BPM / 155 max BPM

02.25.09:  Road Ride 

  • 1 hr 16 min. 
  • 17.41 miles 
  • 867′ climbing 

02.6.09 – 02.23.09

02.23.09:  Road Ride -Fixie 

  • 56.53 min. 
  • 12.74 miles 
  • 400′ climbing 
  • 130 ave BPM / 148 max BPM
  • bp before ride 129/70 71bpm – bp after cool down 114/76 81bpm

02.21.09:  Road Ride 

  • 2:11 min. 
  • 27.47 miles 
  • 2251′ climbing 
  • 137 ave BPM / 150 max BPM

02.19.09:  Road Ride 

  • I felt good but my hr seemed to be 12-15 higher than normal so I cut my ride short.
  • 35.10 min. 
  • 6.90 miles 
  • 597′ climbing
  • 145 ave BPM / 169 max BPM

02.14.09:  Road Ride 

  • 2:09 min. 

  • 25.32 miles 

  • 2325′ climbing 

  • 137 ave BPM / 152 max BPM
  • bp before ride 127/76 75bpm 

02.11.09:  Road Ride 

I had just stared some hill repeats when I flatted and ran out of air and no pump, so I came home and did my Scripps Rehab workout.

  • 24.09 min. 

  • 5.57 miles 

  • 1397′ climbing 

  • 134 ave BPM / 153 max BPM

02.08.09:  Road Ride 

  • 1:13 min. 

  • 14.59 miles 

  • 1274′ climbing

  • 135 ave BPM / 152 max BPM

01.28.09 – 02.05.09

02.05.09:  Road Ride -Fixie (quick one before the rain)

  • 43.44 min. 

  • 9.93 miles 

  • 371′ climbing 

  • 131 ave BPM / 151 max BPM

02.03.09:  Road Ride -Fixie

  • I tired hard to make it 50 miles but my butt got sore and the winds tired out my legs.

  • 2:43 min. 

  • 36.33 miles 

  • 507′ climbing 

  • 125 ave BPM / 150 max BPM

01.28.09:  Road Ride 

  • 1:34 min. 

  • 18.77 miles 

  • 1431′ climbing / 1502′ decend

  •  

    142 ave BPM / 160 max BPM

     
     

01.05.09 – 01.25.09

01.25.09:  Road Ride – Fixie 

  • 1:39 min. 

  • 20.32 miles 

  • 957′ climbing / 962′ decend

  • 130 ave BPM / 141 max BPM

01.22.09:  Road Ride 

  • 1:41:00 min. 

  • 23.07 miles 

  • 1473′ climbing / 1362′ decend

  • 131 ave BPM / 151 max BPM

  • After cool down 115 BPM at 97% oxygen.

01.17.09:  Road Ride 

  • 1:35:00 min. 

  • 21.62 miles 

  • 1150′ climbing / 1267′ decend

  • 137 ave BPM / 154 max BPM

01.13.09:  Road Ride 

  • 1:14:00 min. 

  • 17.39 miles 

  • 824′ climbing / 898′ decend

  • 142 ave BPM / 161 max BPM

01.12.09:  Random at home workout 

12×16 stairs / Medicine Ball 200 ( did most of it) / 3×8 8# chest flys / 3×8 8# standing flys / 1×12 stationary lunge per leg
no hr monitor on

01.08.09:  Road Ride 

  • 49.37 min.

  • 10.49 miles  

  • 854′ climbing

  • 138 ave BPM / 161 max BPM 

01.06.09:  Walking / Hill Repeats

  • 50 min. 

  • 5 hills with park bench work out in between-3x 10 steps ups / 3x 10 push ups / 3x 10 tricep dips

  • 50 crunches on a stability ball.

01.01.09 – 01.04.09

01.03.09:  Road Ride 

  •  8.41 miles 

  •  34.47 min. 

  • 630′ climbing

  • 139 ave BPM / 161 max BPM 

  • (2x) 45sec with 60sec rest between -full body plank,  back plank ( I forget what it is called but pretend your Superman), (2x) 15  slow girlie pushups , 10 minutes of strecthing.