Bicycle Crunches

Intermediate
Glutes, Hamstrings Wall
Strength

Benefits

Builds unilateral leg 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 19 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
161
85% of max
Max BPM
190

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,950
Calories
216.7g
Carbs
87.2g
Protein
58.2g
Fats

Micronutrients

Sugar: 36.6g
Sodium: 1,480.3mg
Cholesterol: 161.6mg
Serving: 316.4g

Meal Preparation

Method: Raw
Prep: 5 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
1,950
from food
Calories Burned
1,939
during workout
Net Balance: +11 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,095 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
32 years
Gender
Female
Weight
62.3 kg
Height
1.63 m
BMI
23.4
Normal
Body Fat
25.1%
Lean Mass
46.6 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 2.7 liters of water daily.

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