Bicycle Crunches

Advanced
Core, Obliques Bench or Chair
HIIT

Benefits

Improves core stability

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 20 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
53
Average BPM
134
77% of max
Max BPM
173

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,043
Calories
335.2g
Carbs
132.9g
Protein
88.9g
Fats

Micronutrients

Sugar: 7.3g
Sodium: 948.7mg
Cholesterol: 76.7mg
Serving: 475.4g

Meal Preparation

Method: Raw
Prep: 56 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
1,043
from food
Calories Burned
897
during workout
Net Balance: +146 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~497 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
43 years
Gender
Male
Weight
42.2 kg
Height
1.66 m
BMI
15.3
Underweight
Body Fat
15.7%
Lean Mass
35.6 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 1.9 liters of water daily.

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