Bicycle Crunches

Beginner
Full Body Cable Machine or Resistance Band
Strength

Benefits

Builds lower body power and endurance

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 24 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
57
Average BPM
134
78% of max
Max BPM
172

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

3,075
Calories
247.3g
Carbs
98.7g
Protein
65.7g
Fats

Micronutrients

Sugar: 44.8g
Sodium: 1,114.5mg
Cholesterol: 60.0mg
Serving: 135.4g

Meal Preparation

Method: Grilled
Prep: 38 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
3,075
from food
Calories Burned
1,341
during workout
Net Balance: +1,734 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~920 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
117.1 kg
Height
1.68 m
BMI
41.5
Obese
Body Fat
35.0%
Lean Mass
76.1 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 2.7 liters of water daily.

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