Bicycle Crunches

Intermediate
Legs, Shoulders, Core Wall
HIIT

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 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
50
Average BPM
144
75% of max
Max BPM
193

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,328
Calories
179.2g
Carbs
72.1g
Protein
47.1g
Fats

Micronutrients

Sugar: 15.1g
Sodium: 2,284.4mg
Cholesterol: 30.0mg
Serving: 372.5g

Meal Preparation

Method: Boiled
Prep: 46 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
1,328
from food
Calories Burned
1,902
during workout
Net Balance: -574 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~972 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
45.9 kg
Height
1.89 m
BMI
12.9
Underweight
Body Fat
15.7%
Lean Mass
38.7 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 2.9 liters of water daily.

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