Bicycle Crunches

Beginner
Upper Chest, Triceps Box or Platform
Cardio

Benefits

Improves core stability and balance

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
60
Average BPM
153
89% of max
Max BPM
172

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

3,184
Calories
295.6g
Carbs
118.1g
Protein
78.6g
Fats

Micronutrients

Sugar: 10.8g
Sodium: 1,181.4mg
Cholesterol: 2.6mg
Serving: 499.5g

Meal Preparation

Method: Boiled
Prep: 43 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
3,184
from food
Calories Burned
1,405
during workout
Net Balance: +1,779 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,064 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
126.2 kg
Height
1.67 m
BMI
45.3
Obese
Body Fat
35.0%
Lean Mass
82.0 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 2.2 liters of water daily.

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