Bicycle Crunches

Intermediate
Upper Back, Rear Deltoids Low Bar or TRX
Yoga

Benefits

Improves core rotation strength

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 17 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
153
88% of max
Max BPM
174

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,342
Calories
240.4g
Carbs
95.2g
Protein
64.2g
Fats

Micronutrients

Sugar: 10.5g
Sodium: 832.2mg
Cholesterol: 15.7mg
Serving: 361.7g

Meal Preparation

Method: Roasted
Prep: 44 min
Cook: 71 min

Calorie Balance Analysis

Calorie Intake
2,342
from food
Calories Burned
784
during workout
Net Balance: +1,558 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~739 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
28 years
Gender
Female
Weight
81.7 kg
Height
1.66 m
BMI
29.7
Overweight
Body Fat
31.7%
Lean Mass
55.8 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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