Bicycle Crunches

Intermediate
Lower Chest, Triceps Wall
HIIT

Benefits

Strengthens lower body

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 23 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
66
Average BPM
137
85% of max
Max BPM
162

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,961
Calories
324.7g
Carbs
130.1g
Protein
86.6g
Fats

Micronutrients

Sugar: 43.6g
Sodium: 1,183.8mg
Cholesterol: 186.3mg
Serving: 203.5g

Meal Preparation

Method: Baked
Prep: 8 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,961
from food
Calories Burned
1,805
during workout
Net Balance: +156 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~910 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
68.3 kg
Height
1.76 m
BMI
22.1
Normal
Body Fat
23.0%
Lean Mass
52.6 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 2.4 liters of water daily.

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