A 180 lb male with an Intermediate-level Bicycle Crunch of 37 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 74 lbs (0.41x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Bicycle Crunch? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Bicycle Crunch?
How Much Should You Bicycle Crunch?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 23 | 67 | 126 | 195 |
| 120 | < 1 | 20 | 61 | 115 | 179 |
| 130 | < 1 | 17 | 56 | 106 | 165 |
| 140 | < 1 | 15 | 51 | 98 | 154 |
| 150 | < 1 | 13 | 47 | 91 | 143 |
| 160 | < 1 | 11 | 43 | 85 | 134 |
| 170 | < 1 | 9 | 40 | 79 | 126 |
| 180 | < 1 | 8 | 37 | 74 | 118 |
| 190 | < 1 | 7 | 34 | 70 | 112 |
| 200 | < 1 | 6 | 32 | 66 | 106 |
| 210 | < 1 | 5 | 29 | 62 | 100 |
| 220 | < 1 | 4 | 27 | 59 | 95 |
| 230 | < 1 | 3 | 25 | 55 | 90 |
| 240 | < 1 | 2 | 23 | 53 | 86 |
| 250 | < 1 | 1 | 22 | 50 | 82 |
| 260 | < 1 | < 1 | 20 | 47 | 79 |
| 270 | < 1 | < 1 | 19 | 45 | 75 |
| 280 | < 1 | < 1 | 17 | 43 | 72 |
| 290 | < 1 | < 1 | 16 | 41 | 69 |
| 300 | < 1 | < 1 | 15 | 39 | 66 |
| 310 | < 1 | < 1 | 14 | 37 | 63 |
| 90 | < 1 | 6 | 26 | 52 | 82 |
| 100 | < 1 | 7 | 26 | 51 | 80 |
| 110 | < 1 | 8 | 27 | 50 | 77 |
| 120 | < 1 | 8 | 26 | 49 | 74 |
| 130 | < 1 | 9 | 26 | 48 | 72 |
| 140 | < 1 | 9 | 26 | 46 | 69 |
| 150 | < 1 | 9 | 25 | 45 | 67 |
| 160 | < 1 | 9 | 25 | 44 | 65 |
| 170 | < 1 | 9 | 24 | 42 | 63 |
| 180 | < 1 | 9 | 23 | 41 | 61 |
| 190 | < 1 | 9 | 23 | 40 | 59 |
| 200 | < 1 | 9 | 22 | 39 | 57 |
| 210 | < 1 | 9 | 22 | 38 | 55 |
| 220 | < 1 | 8 | 21 | 37 | 53 |
| 230 | < 1 | 8 | 20 | 36 | 52 |
| 240 | < 1 | 8 | 20 | 35 | 50 |
| 250 | < 1 | 8 | 19 | 34 | 49 |
| 260 | < 1 | 7 | 19 | 33 | 48 |
How Does Age Affect Bicycle Crunch Strength?
How Bicycle Crunch standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 32 | 67 | 108 |
| 20 | < 1 | 10 | 41 | 81 | 128 |
| 25 | < 1 | 10 | 42 | 84 | 132 |
| 30 | < 1 | 10 | 42 | 84 | 132 |
| 35 | < 1 | 10 | 42 | 84 | 132 |
| 40 | < 1 | 10 | 42 | 84 | 132 |
| 45 | < 1 | 9 | 39 | 78 | 124 |
| 50 | < 1 | 7 | 35 | 72 | 115 |
| 55 | < 1 | 5 | 30 | 64 | 104 |
| 60 | < 1 | 1 | 25 | 56 | 92 |
| 65 | < 1 | < 1 | 19 | 48 | 81 |
| 70 | < 1 | < 1 | 14 | 40 | 69 |
| 75 | < 1 | < 1 | 10 | 32 | 59 |
| 80 | < 1 | < 1 | 7 | 26 | 49 |
| 85 | < 1 | < 1 | 3 | 20 | 41 |
| 90 | < 1 | < 1 | < 1 | 15 | 34 |
| 15 | < 1 | 3 | 18 | 37 | 59 |
| 20 | < 1 | 7 | 24 | 47 | 72 |
| 25 | < 1 | 8 | 26 | 49 | 74 |
| 30 | < 1 | 8 | 26 | 49 | 74 |
| 35 | < 1 | 8 | 26 | 49 | 74 |
| 40 | < 1 | 8 | 26 | 49 | 74 |
| 45 | < 1 | 6 | 23 | 45 | 69 |
| 50 | < 1 | 4 | 20 | 40 | 63 |
| 55 | < 1 | 1 | 16 | 35 | 56 |
| 60 | < 1 | < 1 | 12 | 29 | 49 |
| 65 | < 1 | < 1 | 9 | 24 | 41 |
| 70 | < 1 | < 1 | 6 | 18 | 34 |
| 75 | < 1 | < 1 | 2 | 13 | 27 |
| 80 | < 1 | < 1 | < 1 | 9 | 21 |
| 85 | < 1 | < 1 | < 1 | 6 | 16 |
| 90 | < 1 | < 1 | < 1 | 2 | 11 |
What Do Bicycle Crunch Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Bicycle Crunch, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Bicycle Crunch with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Bicycle Crunch is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Bicycle Crunch through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Bicycle Crunch strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Bicycle Crunch
Tier-specific training recommendations to move your Bicycle Crunch to the next level.
- Train the Bicycle Crunch 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Bicycle Crunch.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Bicycle Crunch plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Bicycle Crunch strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Bicycle Crunch
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows out to the sides.
- Lift your knees to a 90-degree angle, keeping your feet off the floor.
- Simultaneously bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
- Continue to alternate sides in a pedaling motion, maintaining a controlled tempo.
- Breathe out as you crunch and twist, and breathe in as you return to the starting position.
Tips for Bicycle Crunch
- Avoid pulling on your neck with your hands; support your head lightly.
- Keep your lower back pressed to the floor to engage your core fully.
- Move in a controlled manner; do not rush through the repetitions.
- Focus on twisting through the core rather than just moving your elbows.
Where Do These Bicycle Crunch Standards Come From?
These Bicycle Crunch standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Bicycle Crunch Good for Your Weight?
Strength standards help you objectively measure your Bicycle Crunch performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Bicycle Crunch 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.