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Workout Music to Run to Run, Walk, Cycle … BPM & Exercise

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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

BPMTYPE 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
1501015000.6760147 – 150
153913800.7354135 – 138
156813500.8048122 – 137
160711200.8942109 – 112
16369801.023698 – 102
16658301.203083 – 86
17146801.472464 – 68

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