Bicycle Crunches

Intermediate
Triceps Bench or Chair
Strength

Benefits

Strengthens lower abs and hip flexors

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 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
58
Average BPM
149
83% of max
Max BPM
179

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,772
Calories
180.4g
Carbs
72.0g
Protein
48.4g
Fats

Micronutrients

Sugar: 50.3g
Sodium: 1,119.8mg
Cholesterol: 32.8mg
Serving: 274.2g

Meal Preparation

Method: Steamed
Prep: 22 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
1,772
from food
Calories Burned
1,230
during workout
Net Balance: +542 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~771 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
57.9 kg
Height
1.70 m
BMI
20.0
Normal
Body Fat
23.1%
Lean Mass
44.5 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 3.4 liters of water daily.

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