Bicycle Crunches

Advanced
Core Cable Machine or Resistance Band
Strength

Benefits

Isolates triceps

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 16 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
74
Average BPM
163
83% of max
Max BPM
197

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,344
Calories
231.2g
Carbs
92.9g
Protein
61.7g
Fats

Micronutrients

Sugar: 20.6g
Sodium: 1,569.6mg
Cholesterol: 182.4mg
Serving: 134.9g

Meal Preparation

Method: Grilled
Prep: 57 min
Cook: 119 min

Calorie Balance Analysis

Calorie Intake
2,344
from food
Calories Burned
2,144
during workout
Net Balance: +200 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,273 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
49 years
Gender
Male
Weight
84.6 kg
Height
1.68 m
BMI
30.0
Overweight
Body Fat
27.0%
Lean Mass
61.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

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