Bicycle Crunches

Intermediate
Full Body Bench, Barbell
Cardio

Benefits

Isolates and strengthens 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 5 sets of 22 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
62
Average BPM
145
83% of max
Max BPM
174

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,881
Calories
207.2g
Carbs
83.6g
Protein
55.5g
Fats

Micronutrients

Sugar: 21.1g
Sodium: 1,441.4mg
Cholesterol: 200.5mg
Serving: 163.1g

Meal Preparation

Method: Roasted
Prep: 56 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,881
from food
Calories Burned
1,833
during workout
Net Balance: +48 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,287 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
34 years
Gender
Male
Weight
64.4 kg
Height
1.62 m
BMI
24.5
Normal
Body Fat
25.6%
Lean Mass
47.9 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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