Bicycle Crunch Strength Standards for Men and Women
Discover how your Bicycle Crunch performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Bicycle Crunch Strength Level
Calculate Your Bicycle Crunch Strength
Bicycle Crunch Rep Standards
Compare your Bicycle Crunch performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 42 |
| Advanced | 84 |
| Elite | 132 |
Bicycle Crunch Standards by Bodyweight
Find the Bicycle Crunch strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 26 | 70 | 129 | 198 |
| 120 lbs | < 1 | 23 | 64 | 118 | 182 |
| 130 lbs | < 1 | 20 | 59 | 109 | 168 |
| 140 lbs | < 1 | 18 | 54 | 101 | 157 |
| 150 lbs | < 1 | 16 | 50 | 94 | 146 |
| 160 lbs | < 1 | 14 | 46 | 88 | 137 |
| 170 lbs | < 1 | 12 | 43 | 82 | 129 |
| 180 lbs | < 1 | 11 | 40 | 77 | 121 |
| 190 lbs | < 1 | 10 | 37 | 73 | 115 |
| 200 lbs | < 1 | 9 | 35 | 69 | 109 |
| 210 lbs | < 1 | 8 | 32 | 65 | 103 |
| 220 lbs | < 1 | 7 | 30 | 62 | 98 |
| 230 lbs | < 1 | 6 | 28 | 58 | 93 |
| 240 lbs | < 1 | 5 | 26 | 56 | 89 |
| 250 lbs | < 1 | 4 | 25 | 53 | 85 |
| 260 lbs | < 1 | < 1 | 23 | 50 | 82 |
| 270 lbs | < 1 | < 1 | 22 | 48 | 78 |
| 280 lbs | < 1 | < 1 | 20 | 46 | 75 |
| 290 lbs | < 1 | < 1 | 19 | 44 | 72 |
| 300 lbs | < 1 | < 1 | 18 | 42 | 69 |
| 310 lbs | < 1 | < 1 | 17 | 40 | 66 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 9 | 29 | 55 | 85 |
| 100 lbs | < 1 | 10 | 29 | 54 | 83 |
| 110 lbs | < 1 | 11 | 30 | 53 | 80 |
| 120 lbs | < 1 | 11 | 29 | 52 | 77 |
| 130 lbs | < 1 | 12 | 29 | 51 | 75 |
| 140 lbs | < 1 | 12 | 29 | 49 | 72 |
| 150 lbs | < 1 | 12 | 28 | 48 | 70 |
| 160 lbs | < 1 | 12 | 28 | 47 | 68 |
| 170 lbs | < 1 | 12 | 27 | 45 | 66 |
| 180 lbs | < 1 | 12 | 26 | 44 | 64 |
| 190 lbs | < 1 | 12 | 26 | 43 | 62 |
| 200 lbs | < 1 | 12 | 25 | 42 | 60 |
| 210 lbs | < 1 | 12 | 25 | 41 | 58 |
| 220 lbs | < 1 | 11 | 24 | 40 | 56 |
| 230 lbs | < 1 | 11 | 23 | 39 | 55 |
| 240 lbs | < 1 | 11 | 23 | 38 | 53 |
| 250 lbs | < 1 | 11 | 22 | 37 | 52 |
| 260 lbs | < 1 | 10 | 22 | 36 | 51 |
Bicycle Crunch Standards by Age
Discover how Bicycle Crunch strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 35 | 70 | 111 |
| 20 | < 1 | 13 | 44 | 84 | 131 |
| 25 | < 1 | 13 | 45 | 87 | 135 |
| 30 | < 1 | 13 | 45 | 87 | 135 |
| 35 | < 1 | 13 | 45 | 87 | 135 |
| 40 | < 1 | 13 | 45 | 87 | 135 |
| 45 | < 1 | 12 | 42 | 81 | 127 |
| 50 | < 1 | 10 | 38 | 75 | 118 |
| 55 | < 1 | 8 | 33 | 67 | 107 |
| 60 | < 1 | 4 | 28 | 59 | 95 |
| 65 | < 1 | < 1 | 22 | 51 | 84 |
| 70 | < 1 | < 1 | 17 | 43 | 72 |
| 75 | < 1 | < 1 | 13 | 35 | 62 |
| 80 | < 1 | < 1 | 10 | 29 | 52 |
| 85 | < 1 | < 1 | 6 | 23 | 44 |
| 90 | < 1 | < 1 | < 1 | 18 | 37 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 21 | 40 | 62 |
| 20 | < 1 | 10 | 27 | 50 | 75 |
| 25 | < 1 | 11 | 29 | 52 | 77 |
| 30 | < 1 | 11 | 29 | 52 | 77 |
| 35 | < 1 | 11 | 29 | 52 | 77 |
| 40 | < 1 | 11 | 29 | 52 | 77 |
| 45 | < 1 | 9 | 26 | 48 | 72 |
| 50 | < 1 | 7 | 23 | 43 | 66 |
| 55 | < 1 | 4 | 19 | 38 | 59 |
| 60 | < 1 | < 1 | 15 | 32 | 52 |
| 65 | < 1 | < 1 | 12 | 27 | 44 |
| 70 | < 1 | < 1 | 9 | 21 | 37 |
| 75 | < 1 | < 1 | 5 | 16 | 30 |
| 80 | < 1 | < 1 | < 1 | 12 | 24 |
| 85 | < 1 | < 1 | < 1 | 9 | 19 |
| 90 | < 1 | < 1 | < 1 | 5 | 14 |
Bicycle Crunch Overview
Bicycle Crunches are a dynamic core exercise targeting the abdominals and obliques through a coordinated, alternating leg and elbow movement.
Muscles Worked
Equipment Needed
None
How To Perform the 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.
Want to perfect your form? Check out our detailed guide on Bicycle Crunch for proper technique and tips.
Pro 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.
Bicycle Crunch Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Bicycle Crunch?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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