To determine the best exercise songs and maximize your performance, match your music to your cadence. In other words, the tempo of the music should fit with your preferred work rate (or steps per minute). Generally the faster the work rate, the faster the tempo of the music (greater beats per minute). Beats per minute (BPM) basically equals steps per minute. The table below gives you approximate ranges of BPM for different exercises and the second table below provides detailed information on BPM, steps per minute and stride length for runners. Check out exercise music to find the songs that go with your cadence/ BPM.
Find the ideal BPM to match your workout
| BPM | TYPE OF EXERCISE |
| 160+ | Running (5 mph or faster) Cycling (80 rpm and above) Jumping rope Cardio dance |
| 140 – 160 | Jogging (4.5 to 5 mph) Elliptical Stairclimbing |
| 125 – 140 | Brisk walking (3.5 to 4.5 mph) Light elliptical Stairclimbing |
| 105 – 125 | Walking (3 to 3.5 mph) Strength training |
| 60 – 115 | Pilates Yoga Warm-up Cooldown Stretching |
BPM AND MUSIC FOR RUNNERS
The table below gives you an idea of how running speed/ stride length correlate with BPM. This will help you work out the best running music to get the most out of your running session and improve your running ability and performances. However, the tables below and above are estimates only and you’ll only know how good a song is once you get started. Also, BPM is just one factor to consider when choosing the best music for exercise.
BPM | Time per km | Steps per km | Stride length | Time per 100m (sec) | Steps per 100m |
| 150 | 10 | 1500 | 0.67 | 60 | 147 – 150 |
| 153 | 9 | 1380 | 0.73 | 54 | 135 – 138 |
| 156 | 8 | 1350 | 0.80 | 48 | 122 – 137 |
| 160 | 7 | 1120 | 0.89 | 42 | 109 – 112 |
| 163 | 6 | 980 | 1.02 | 36 | 98 – 102 |
| 166 | 5 | 830 | 1.20 | 30 | 83 – 86 |
| 171 | 4 | 680 | 1.47 | 24 | 64 – 68 |
