Buzz
A decade ago, when I began attending spin classes, I couldn’t help but notice how one instructor’s playlists seemed to mirror her romantic life. The shifts from heartfelt ballads to melancholic tunes, and then to empowering anthems, felt like a personal diary set to music. After becoming a certified cycling instructor myself, I understood the temptation to channel emotions into a playlist. However, I make it a point to keep my students’ experience free from my personal emotional rollercoaster.
Creating high-energy playlists is part of my job, and I’ve learned how to optimize the music you listen to during workouts. The guidelines I follow for my classes differ from those I use for my personal cardio playlists. Below, I’ll share my approach, along with tips from Teddy Savage, National Lead Trainer at Planet Fitness.
Choosing the right music for your cardio routine
To begin with, my former spin instructor had a point: channeling your emotions into your workout can be incredibly motivating. Whether you're head over heels in love or anxious about an upcoming interview, selecting songs that resonate with your current mood can help you process your feelings while breaking a sweat.
However, structure is key. In spin classes, I emphasize beats per minute (BPM) to guide the workout. For high-intensity segments, I opt for faster beats and lighter resistance to boost heart rates. For cooldowns or uphill simulations, slower BPMs and higher resistance are ideal. While the specifics can get technical, a general rule is to aim for 120-125 BPM for lower intensity and 130-150 BPM for higher intensity. I rely on SongBPM to identify song tempos, but don’t overthink it—just remember that faster songs encourage quicker movement.
This approach changes with activities like running or stair climbing. In spin, syncing your pedal strokes to the beat is straightforward, but it’s trickier on a treadmill. Instead, focus on selecting tracks that energize and sustain your momentum. Pro tip: Choose songs with extended, emotional bridges to push through challenging segments, then ease off as the bridge concludes.
"For HIIT workouts that push your limits, include high-energy tracks with powerful basslines," advises Savage. He also recommends motivational or uplifting lyrics if they resonate with you. "For steady-state cardio, opt for feel-good songs with storytelling lyrics that transport you mentally, making the workout feel like an adventure or a concert with friends."
Explore new tracks instead of sticking to old favorites
While it’s obvious that faster, more intense beats can push you harder during workouts, there’s more to crafting the perfect playlist than just tempo. Personally, I need distraction to stay motivated, as I don’t find joy in the act of exercising itself. On some days, I rely on gripping TV shows to keep me engaged, but when I choose music, I aim to trick myself into staying distracted. Surprisingly, this means I often avoid my favorite tracks, as they don’t provide the novelty I need to stay focused.
In spin classes, I rely on songs I know inside out to seamlessly guide my riders. Familiarity allows me to focus on their form and safety without overthinking the music. However, when I’m working out solo, I need the opposite—music that stands out, not fades into the background. To keep myself engaged, I turn to remixes, mashups, and sped-up versions of songs I love. These twists on familiar tunes keep me curious and energized, often featuring faster tempos or stronger basslines that are perfect for workouts.
Another strategy is leveraging AI to discover songs similar to your favorites. On Spotify, I select a track I enjoy for running, click the three dots in the corner, and choose "Go to radio." This generates a playlist of similar songs, blending the familiar with the new, effectively keeping me distracted and motivated.
Additional tips for crafting your gym playlist
Savage emphasizes the importance of variety to keep workouts exciting, and I wholeheartedly agree. Regularly refreshing your playlist with new music is key. You can follow my spin playlist on Spotify, which I update every few days for my classes, or explore Planet Fitness’s curated playlists for more inspiration.
A strategy I’ve found effective is assigning specific music genres to particular activities. Just as you might create a dedicated workspace at home, associating certain genres with workouts helps your brain identify when it’s time to exercise. On the elliptical, I often play early 2000s commercial rap, which I don’t listen to during everyday tasks. Interestingly, hearing spin class tracks at a club can be jarring—my brain momentarily confuses the setting, wondering if I should sprint despite wearing heels and holding a drink. Leverage this mental association by reserving specific genres exclusively for workouts, so those songs trigger an automatic response to get moving.
Savage advises making your playlist longer than necessary. "Running out of songs and repeating tracks is a buzzkill," he says. "Aim for a playlist that exceeds your workout duration, giving you ample time to complete reps, take breaks, and even enjoy a mini dance party between sets."
I always add extra songs to the end of my spin playlists to avoid abrupt silence as people leave. Transitioning from high-energy beats to quiet can be disorienting, and interrupting your workout to find new music can break your focus.
