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

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

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