Tempo, measured in beats per minute (BPM), sets how fast your class moves. Too fast and form falls apart; too slow and the class drags. Below are the ranges published by the American College of Sports Medicine (ACSM), with notes from the American Council on Exercise (ACE).
BPM by class type (ACSM)
| Class type | BPM range |
|---|---|
| High-impact | 135–155 |
| Kickboxing | 126–136 |
| Low-impact | 120–140 |
| Step training | 118–128 |
| Latin | 110–140 |
| Yoga / Pilates | under 110–120 |
| Hip-hop | 90–120 |
| Indoor cycling | 60–110 |
Source: ACSM, from ACSM's Resources for the Group Exercise Instructor, 2nd ed. (2022). The yoga/Pilates range is shown as ACSM prints it.
What ACE adds
- Under 100 BPM: background music and slower mind-body work such as yoga, Pilates and stretching.
- 100–122 BPM: beginner step, the low end of low-impact, and hip-hop. For cycling that rides one pedal stroke per beat, ACE treats this range as the upper limit.
- 122–129 BPM: muscle toning, advanced step, low-to-mid impact, some dance, aquatic exercise and conditioning.
- 130–160 BPM: faster movement, mid-to-high impact, some dance, trampoline and some martial arts.
For step specifically, ACE's guidelines advise against music above 128 BPM.
Why indoor cycling numbers look low
The 60–110 range lines up with pedal cadence. If riders pedal on the beat, the music tempo is the cadence. Many cycling instructors use faster songs and ride half-time, or ride to the feel of the music rather than the beat. Both are common; decide which your class does and pick music to match.
Does faster music make people work harder?
ACE-sponsored research found that when tempo went up during cycling, power output went up with it, regardless of genre. Tempo is a training tool, not just a mood setting. Use it on purpose: lower for warm-up and technique, higher for work intervals, lower again to cool down.
Turning the chart into a class
- Pick the BPM band for your format and your participants' level.
- Map the class: warm-up, build, peak, recovery, cool-down, with a target BPM for each block.
- Choose music for the feel you want, then set it to the BPM you need.
- For choreographed formats, make sure the music is 32-count phrased so combos start on 1.
Step 3 is where most instructors get stuck: the song you want is rarely at the tempo you need. That is the case for tempo control.
Set the BPM instead of hunting for it
With Fitness Radio Premium Pulse and Studio Suite, you choose the tempo and tracks are time-stretched to it, so a favorite song can sit at 126 for kickboxing or 128 for toning. The music is 32-count phrased and plays gaplessly. Standard Beat plays the library at its set tempos.