Best Walking Music on Spotify FREE Playlist | KURU Footwear (2023)

Meet your step goals (and have fun doing it!) with this list of 26 Spotify songs.

Ever noticed that when you bop to your favorite tune, your workout feels a little easier? Us too.

Turns out, science supports it! Listening to music while we walk, jog, or lift weights has been shown to boost mood, improve performance, and help us last longer1in our workouts.

Plus, a consistent walking routine is a fantastic way to boost your physical and mental health.2Seems walking and music make a pretty powerful duo.

With that in mind, the team at KURU Footwear created a free walking playlist to help you reach 10,000 steps per day—or whatever your step-count goal might be. From start to finish, this playlist weaves in power-walking and strolling tempos to create a truly sustainable pace.

Whether you’re aiming to hit the 10,000-step benchmark or you’re just starting out a new walking routine, try this specialized playlist for a little extra pep in your step!

Why Should You Walk 10,000 Steps Per Day?

Walking has been shown to have powerful short-term and long-term health benefits—from lowering blood sugar to reducing your risk for Type II diabetes and cancer.2

But should you walk 10,000 steps per day? That depends! Factors including age, fitness level, health conditions, and current step count all help determine your ideal steps per day. Walking 10,000 steps per day can be a fantastic benchmark for active individuals or those working toward a larger goal.

That said, the average American walks 3,000–4,000 steps per day, so reaching 10,000 steps per day might take time. If you’re just starting out, we recommend starting slow, and increasing your step count just 10% per week until you’ve reached your goals.

A walking playlist anda pair of supportive shoescan help you get there!

Why Does Taking 10,000 Steps A Day Matter?

Walking 10,000 steps per day first gained popularity from a marketing campaign surrounding the 1964 Tokyo Olympics.

Although that specific step count may not have come from doctors of the day, studies show that keeping your body moving through consistent walking or exercise does absolutely matter for overall health.

In fact, a study published in 2019 showed that older women who averaged 4,400 daily steps had a 41% reduction in mortality.4In this study, mortality rates continued to improve with step count until it leveled off at about 7,500 steps per day.

So while taking 10,000 steps per day might be a great goal for already active individuals, you can still reap the heart-healthy, muscle-building benefits of walking by slowly and safely ramping up your personal step count.

How Many Miles Is 10,000 Steps?

It takes the average adult about five miles to complete 10,000 steps based on average height and stride length.

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How Many Calories Do You Burn In 10,000 Steps?

You’ll burn an average of 250–600 calories walking 10,000 steps. The most accurate estimate will depend on factors including height, weight, age, gender, walking speed, and terrain.

Is 10,000 Steps A Day Realistic?

Walking 10,000 steps per day is absolutely realistic for some, and not for others! The average American logs 3,000–4,000 steps per day (or 1.5–2 miles). That means consistently walking 10,000 steps per day—or about five miles—would be a long-term goal for some.

Before you aim for that amount, log your current step count for a week or two with a step-counting tool, then try a beginner or intermediate walking program3to slowly and safely work up to a higher step count.

How Long Should It Take To Walk 10,000 Steps?

Walking 10,000 steps takes about 1 hour and 30 minutes to 1 hour and 40 minutes on average, depending on your speed. Our playlist is a just-right average length, at 1 hour and 34 minutes!

Factors such as height, weight, physical fitness, terrain, weather, and walking speed can all impact how long it takes to complete 10,000 steps.

What Are the Best Songs for Walking?

Songs with BPM of 130—or a range of 120–140 BPM—serve to be some of the best music for walking. Songs within this average walking BPM range can help you maintain a sustainable walking pace/speed for your workout.

When walking at a slower pace, songs with 100 BPM—or a range between 90–115 BPM—are a fantastic choice for strolling. The best songs for power-walking have a bit quicker tempo, at an average of 135–145 BPM.

Fast Facts

  • The #1 song for walking is Pumped Up Kicks by Foster the People. At 128 BPM, it falls within the ideal BPM range for walking, and scores high in “happiness,” “danceability,” and “energy.”
  • The ideal BPM range for power walking (speeds of 3–5 mph) is between 135–145 BPM.
  • The ideal BPM range for strolling (speeds below 2 mph) is between 90–115 BPM.

The Top 10 Best Songs For Walking

Best Walking Music on Spotify FREE Playlist | KURU Footwear (1)

Our top-10 list features some of the best walk songs out there. These songs’ winning traits are a combination of their beats per minute (BPM), their frequency in Spotify “walk” or “walking” playlists, and their scores for happiness, danceability, and energy. Each of the top-10 walking songs feature a BPM of 124–134—right in the target range for walking.

The 10,000 Step Walking Playlist

KURU’s 10K Step Walking Playlist is the perfect companion for those looking to boost their step count—with or without a pedometer.

Our playlist strategically blends slower BPM with faster BPM for a complete workout, lasting 134 minutes—or about the average time it takes to complete 10,000 steps. Let your mind relax and let each songs’ BPM guide your pace—and distance.

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What is the 10,000 step playlist?

The10K Step Walking Playlistwas compiled by the team at KURU Footwear to help people reach 10,000 steps per day—or work their way toward their fitness goals.

How Does The 10,000 Step Playlist Work?

Just listen to the playlist on Spotify! By the end of the playlist, the average person will have walked 10,000 steps. This can be played over one day, one week, or beyond—whatever your pace! The playlist lasts 1 hour and 34 minutes from start to finish.

The playlist starts at a lower BPM range as a warmup, reaches an average 140 BPM during the peak of the workout, then ends at 119 BPM for a cooldown.

Best Walking Music on Spotify FREE Playlist | KURU Footwear (2)

Where can I listen to the 10,000 step playlist?

Listen to the playlist here, or over onSpotify!

What Are The Best Songs for Power Walking or Strolling?

Power walking or speed walking is a form of fitness exercise that involves walking at higher paces, typically between 3–5 mph.

The best songs for power walkingfeature a quicker tempo in the range of 135–145 BPM. This speed can help you keep moving at this more rigorous pace. Power walking has the added benefit of reaping even more cardiovascular benefits. Reach 10K steps faster by power-walking with our ultimate power walking playlist!

Strollingis a walk at a more leisurely pace, typically less than 2 BPM.

The best songs for strollingfeature a slower tempo in the range of 90–115 BPM. You might stroll through the grocery store, on a dog walk, or through a local paved hiking spot. This slower pace can have the added benefit of being sustainable for long treks. Help make your stroll more fun with our ultimate strolling playlist!

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Final Thoughts

No matter how many steps you take per day and at which pace, music can help you get from point A to point B with a bit more pep in your step.

Listening to music while exercising can improve the quality of your workout, and even provide mental health benefits.

To help meet your walking goals, hit “play” on our 10K Step Playlist and lace up a pair ofsupportive, comfortable shoes!

Methodology and Sources


To create the 10K Step Walking Playlist, the team at KURU Footwear used Playlist Miner to search for the top tracks in Spotify playlists that included the words, “walk,” “walking,” “power walk,” “power walking,” “stroll,” “strolling,” “speed walk,” and “speed walking.” We then curated a walking music playlist based on each song’s duration, happiness score, and beats per minute (BPM).

To calculate when a listener might reach 10,000 steps, we used the average height of an American and an average walking pace of 3 mph.


1.Can Listening to Music Improve Your Workout?, National Center for Health Research

2.Walking, Trim Your Waistline, Improve Your Health, Mayo Clinic

3.Exercise: Starting a Walking Program, UC Berkeley

4.Association of Step Volume and Intensity With All-Cause Mortality in Older Women, JAMA Internal Medicine.

(Video) Macy Gray - I Try (Official Video)

5.Playlist Miner

6.Walking Music Mix Playlist and Workout Songs, VeryWellFit

7.Music Genre Finder, Chosic

8.Effects of musical tempo on physiological, affective, and perceptual variables and performance of self-selected walking pace, Journal of Physical Therapy Science

About Us

Foot pain (includingplantar fasciitis, heel spurs, and more) can make everything we do more difficult, and sometimes even impossible. That’s why KURU Footwear is on a mission to eliminate foot pain for 15 million people by 2030. Since launching our innovative technology in 2008, we’ve received more than 19,000 5-Star reviews and heard from thousands of customers who tell us their KURUorthopedic shoeshelped them get back to doing what they love.

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What is the best beat for walking? ›

According to Relationship and Mind Coach, Md Ansar Ali, the ideal BPM for walking and other workouts is between 125 and 140 beats per minute. The benefits of choosing tracks within this tempo range can be great, with studies showing that listening to music can even increase performance.

Can Spotify make a workout playlist for me? ›

Can Spotify Make a Workout Playlist for Me? Spotify can curate a playlist for you via their Soundtrack Your Workout feature, but in our humble opinion, it's always best to create your own playlists.

What is the Spotify playlist with the most songs? ›

Answer: The record for the longest Spotify playlist is held by Willis Orr, with about 10,000 songs (the maximum limit of a Spotify playlist) and over 800 hours of music. For a better perspective, you'd need to listen for more than 33 consecutive days to finish the playlist!

What kind of music should I listen while walking? ›

Walking Music Mix for 3.2 to 3.5 mph
  • "Hot Stuff" by Donna Summer (120 BPM)
  • "Please Mr. ...
  • "Don't Stop" by Fleetwood Mac (120 BPM)
  • "Gimme! ...
  • "Get Ready for This" by 2 Unlimited (123 BPM)
  • "Get on Your Feet" by Gloria Estefan (124 BPM)
  • "Disturbia" by Rihanna (125 BPM)
  • "Born to be Alive" by Patrick Hernandez (131 BPM)
Aug 3, 2022

Is it better to walk 30 minutes or 60 minutes? ›

According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.

What are the top 10 workout songs? ›

51 Best Workout Songs Ever Made
  1. 1. “ Stronger” by Kayne West. ...
  2. “FU,” by Miley Cyrus feat. ...
  3. “One More Time/Aerodynamic” by Daft Punk. ...
  4. “I Like It” by Cardi B feat. ...
  5. “Single Ladies (Put a Ring on It)” by Beyoncé ...
  6. “Bad Guy” by Billie Eilish. ...
  7. “Raising Hell” by Kesha feat. ...
  8. “Body Movin' (Fatboy Slim remix)” by the Beastie Boys.
Jan 28, 2023

What is the most loved playlist on Spotify? ›

General & Popular
  • Today's Top Hits.
  • Popular Music 🍭 2022 Hits & Best Music of the 2000s.
  • Kitsuné's New, Hot & Fresh.
  • Warehouse Party.
  • Altar.
  • New Music Weekly | Monstercat.
  • MrSuicideSheep Favourites.
  • Deep House 2023.
Jan 16, 2023

Who is number 1 at Spotify? ›

Most monthly listeners
RankArtistMonthly listeners (millions)
1The Weeknd102.35
2Miley Cyrus80.63
3Taylor Swift80.38
27 more rows

How do I find a good workout playlist? ›

How to choose workout songs
  1. Choose upbeat and energising tracks that will keep you moving.
  2. Listen to songs that have inspiring or motivational lyrics.
  3. Select music that suits your workout style — the music you listen to during a HIIT workout might be different to the music you choose for powerbuilding.
Jan 28, 2022

What makes a good workout playlist? ›

Creating the perfect workout playlist is actually really simple. Just focus on two things: tempo and type of workout. The more intense you want the workout to be, the more upbeat the tempo should be. Finding a song tempo in beats per minute is just like finding your heart rate.

Can music motivate you to workout? ›

Music makes you exercise harder

A study by Karageorghis in the Journal of Sports Exercise Psychology found that motivational music helped exercisers push through fatigue. In an American Council on Exercise article he says that music can increase endurance during a workout up to 15 percent.

What is the most played song on Spotify ever? ›

What is the most listened to song on Spotify? The most-streamed song in Spotify history is credited to… The Weeknd's "Blinding Lights." The song, which was released in November 2019, has been streamed over 3 billion times on the platform!

What is the most listened song on Spotify ever? ›

Blinding Lights by The Weekend is the new all-time streams leader as of 2023! The Most Streamed Tracks Ever on Spotify! Cumulative playlist of songs - ordered by play count - that have at least 500 million streams.

How do I find good playlists on Spotify? ›

Search for playlists

Type what you're looking for into the search box, then look under the Playlists heading to see what you can find. Your search can be based around a genre, an artist, or just the way you're feeling (try “morning motivation”, for example).

What to listen to when you're walking? ›

Get Pacer! If you don't have Pacer yet, download Pacer for FREE! ( on mobile)
  • Ted Talks Daily.
  • Ted Radio Hour.
  • Stuff You Should Know.
  • This American Life.
  • Planet Money.
  • 99% Invisible.
  • Tim Ferriss Show.
  • Happier.
Jun 10, 2019

How do I choose a walk out song? ›

The best choices combine a variety of factors, including reflecting the player's personality, pleasing the crowd, showcasing good taste, amping up the home team, encouraging focus at the plate, intimidating the opposing pitcher and producing favorable results.

Should you listen to music while walking? ›

It can help you pace yourself

To increase and decrease your intensity at different points during your walk, you can alternate between slow music and fast music regulate your pace. Play fast songs when you need to do a brisk walk, and switch to slower music when you're cooling down for a minute or two.

What is a good distance to walk everyday? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

Does walking reduce belly fat? ›

Walking is a moderate-intensity exercise that can be easily incorporated into your daily life. Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood.

Does walking burn belly fat? ›

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

What music pumps you up? ›

45 Best Pump Up Songs of All Time for Sports
  • “Sirius” by Alan Parsons Project.
  • “Howlin' for You” by The Black Keys.
  • “List of Demands” by Saul Williams.
  • “Crazy Train” by Ozzy Osbourne.
  • “Stronger” by Kanye West.
  • “Sleep Now in the Fire” by Rage Against the Machine.
  • “Back in Black” by AC/DC.
  • “Party Up (Up in Here)” by DMX.

What music lifts you up? ›

21 Inspirational Songs To Lift Your Spirits
  • Feeling Good — Nina Simone. ...
  • Hold On — Sounds of Blackness. ...
  • We Fall Down — Donnie McClurkin. ...
  • Never Give Up — Sia. ...
  • Good To Be Alive (Hallelujah) — Andy Grammer. ...
  • Golden — Jill Scott. ...
  • Won't He Do It – Koryn Hawthorne. ...
  • Worth — Anthony Brown.
Jun 10, 2020

What songs get your adrenaline going? ›

Adrenaline Workout
  • Break StuffLimp Bizkit.
  • One Step CloserLinkin Park.
  • Just PretendBad Omens.
  • Popular MonsterFalling In Reverse.
  • Before I ForgetSlipknot.
  • Hail to the KingAvenged Sevenfold.
  • Coming UndoneKorn.
  • Down with the SicknessDisturbed.

What is the most liked album on Spotify? ›

Top Spotify albums – Results
1÷ (Deluxe) Ed SheeranEd Sheeran
2Un Verano Sin Ti Bad BunnyBad Bunny
3Dua Lipa (Complete Edition) Dua LipaDua Lipa
4beerbongs & bentleys Post MalonePost Malone
43 more rows

What's trending on Spotify? ›

Official Trending Chart
  • Search & RescueDrake.
  • Red FlagsMimi Webb.
  • Whistle (feat. Calum Scott)Jax Jones, Calum Scott.
  • If We Ever Broke UpMae Stephens.
  • REACTSwitch Disco, Ella Henderson, Robert Miles.
  • MotherMeghan Trainor.
  • HeavenNiall Horan.
  • RushAyra Starr.

What is the top 1% of listeners on Spotify? ›

What does it mean to be in the Top 1% on Spotify? It's unclear what exact criteria you need to get into the upper echelons of the Top 1%, Top 0.5% or Top 0.1% or even Top 0.005% but it's probably earned by listening to a certain artist non-stop for the 10 months.

Who has the most 1 billion streams on Spotify? ›

Avg Friend Score
Songs with over 1 billion streamsArtist% Correct
1Adam Levine71.7%
2Camila Cabello70.1%
3Charlie Puth69.5%
4Olivia Rodrigo67.6%
142 more rows
4 days ago

What is the best mix of exercise? ›

The most effective exercise plans should include a mix of three elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.

What is the most popular exercise class? ›

A study has revealed that yoga is the most popular fitness class across the US, with 16 states searching for yoga classes more than any other fitness class.

What music do gyms play? ›

EDM, pop, and rock dominate the genres played. Gyms also tend to be loud spaces, and it can be tempting to crank up the music to enhance the workout results.
Playing Music to Sweat By
  • Opera.
  • Classical music.
  • Nature sounds.
  • Folk music.
  • Traditional Native American music.

What kind of music is best for exercise? ›

Fast music with strong beats tends to help the most, so think garage, house, hip-hop. The musical tempo can bring your heartbeat up, facilitating exercise.

What are 3 keys to a successful workout? ›

However, if you're looking to create a smarter schedule, we recommend including three essential components: breathing, strength, and flexibility. By incorporating these elements, you can create an effective workout plan that will increase stamina, endurance, and overall body wellness.

How do you make a good flowing playlist? ›

10 Tips for Creating Perfect Radio Playlists
  1. Always be on the look out for new music. ...
  2. Variety is key. ...
  3. Have a theme and purpose. ...
  4. Aim for 30-50 songs. ...
  5. Include one song per artist. ...
  6. Keep it updated. ...
  7. Select music that you love. ...
  8. Take your brand into consideration.
Mar 2, 2019

What are the benefits of walking with music? ›

Research shows that walking to a steady beat or music helps improve walking speed, stride length, walk rhythm and symmetry (7;8). These encouraging results are supported by other studies about the benefits of music, particularly for people who have had a stroke (8;9).

Is it better to workout without listening to music? ›

Exercising with music can help you get through a tough workout, and it might help you perform better. But skipping the tunes and other distractions during your workout might enable you to train your mind (and muscles) to be present during exercise.

What are the 1 hour step by step fitness routine? ›

1 hour cardio workout
  • Warm up with a light jog or brisk walk for 10 minutes.
  • Work: run for one minute, giving it an 8 out of 10 effort.
  • Recover: walk or jog for two minutes.
  • Repeat 10 times.
  • Cool down with a light jog or brisk walk for 5 minutes.
  • Stretch to cool down.
Nov 20, 2020

What's the most popular song of all time? ›

According to Guinness World Records, Irving Berlin's "White Christmas" (1942) as performed by Bing Crosby is the best-selling single worldwide, with estimated sales of over 50 million copies.

What is the world's most downloaded song? ›

"Rolling in the Deep" by Adele holds the record for the most digitally downloaded song in a calendar year.

What song has the most swear words? ›

The 1980s group, 2 Live Crew, made everyone sound like they were just writing the encore for the school play and Lil' Jon (see below) holds a Guinness World Record with 295 cusses in just one song: 2004's "Real N----- Roll Call," with Ice Cube. A special gold star, however, goes to Welsh rockers Super Furry Animals.

What is the most streamed album of all time? ›

Most streamed albums on Spotify, as of 16 February 2023: 1. ÷ (Deluxe) by Ed Sheeran (2017) – 12,835,902,755 streams.

How many songs is a good playlist on Spotify? ›

Keep it anywhere within the 50-200 song range.

Add all the songs that you feel correspond best to the mood of the playlist to your audience. There is not one size fits all. Just remember, a large Spotify playlist is a bit much for the average listener who isn't looking to discover 200 new artists in a single day.

Are Spotify playlists the same for everyone? ›

Personalized playlists are different for each listener, based on their unique taste. They're created by algorithms that look at listener habits (what they play, save, share, skip, etc.) and the habits of people with similar taste. The more followers you have, the more personalized playlists you get on.

What is the heart beat for walking? ›

For this person, their target heart rate while walking would be between 90 and 153 beats per minute.
1. Target heart rate.
Age in yearsTarget bpm (50–85 percent of maximum)
20100–170 bpm
3095–162 bpm
4588–149 bpm
5085–145 bpm
2 more rows
Dec 9, 2019

What tempo music for walking? ›

Songs with BPM of 130—or a range of 120–140 BPM—serve to be some of the best music for walking. Songs within this average walking BPM range can help you maintain a sustainable walking pace/speed for your workout.

What BPM do most people walk? ›

This person's target heart rate range while walking is between 85 and 144.5 bpm. With that in mind, it could be normal to have a heart rate of 120 or 130 when walking, depending on your age and how much you're exerting yourself.

What BPM is taking a walk? ›

Taking A Walk is a moody song by Trippie Redd with a tempo of 81 BPM. It can also be used double-time at 162 BPM. The track runs 2 minutes and 2 seconds long with a C key and a minor mode. It has average energy and is very danceable with a time signature of 4 beats per bar.

How far should a 60 year old walk every day? ›

Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.

What is a good resting heart rate by age? ›

Normal Resting Heart Rate Chart By Age
AgeNormal Resting Heart Rate
Children 3 to 4 years old80 to 120 bpm
Children 5 to 6 years old75 to 115 bpm
Children 7 to 9 years old70 to 110 bpm
Children 10 years and older and adults (including seniors)60 to 100 bpm
4 more rows

What is normal heart rate by age? ›

What are my target and maximum heart rates?
AgeMaximum (220 - your age = maximum)
AgeMaximum (220 - your age = maximum)
20Maximum (220 - your age = maximum)120 to 160
25Maximum (220 - your age = maximum)117 to 156
30Maximum (220 - your age = maximum)114 to 152
14 more rows
Jun 15, 2022

What is easy walking pace in music? ›

The optimal walking tempo for synchronization with music was 120 bpm.

What is at an easy walking pace in music? ›

The specified number of beats-per-minute (BPM) is only a general guide. In modern music, a metronome mark indicating the number of BPM (such as ♩= 120) may supplement or replace the tempo marking.
1. Tempo.
andantewalking pace76-108
andante moderatomoderate walking pace, faster than andante92-112
17 more rows

What is the best music tempo for exercise? ›

These general tempo guidelines should help you get started with your workout playlist:
  • Yoga, pilates and other low-intensity activities: 60 to 90 BPM.
  • Power yoga: 100 to 140 BPM.
  • CrossFit, indoor cycling, or other forms of HIIT: 140 to 180-plus BPM.
  • Zumba and dance: 130 to 170 BPM.

How fast should a 70 year old walk? ›

Average walking speed by age
50 to 591.31 to 1.432.93 to 3.2
60 to 691.24 to 1.342.77 to 3.0
70 to 791.13 to 1.262.53 to 2.82
80 to 89.94 to .972.10 to 2.17
3 more rows
Mar 14, 2019

How far should an 82 year old walk? ›

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

What should my heart rate be walking at 3 mph? ›

Track your heart rate so that it's around 135 beats per minute, perhaps while walking around 3 mph. Then increase your heart rate up to 150 beats per minute, increasing your speed to around 4.1 mph. Go at the faster speed for a minute or as long as you can before getting too winded.

Does music make you walk faster? ›

Research shows that walking to a steady beat or music helps improve walking speed, stride length, walk rhythm and symmetry (7;8). These encouraging results are supported by other studies about the benefits of music, particularly for people who have had a stroke (8;9).

How fast is 120 BPM walking? ›

Now, as you get better at this, you will want to walk faster. 120 BPM is about 3.7 miles per hour. When you get at or near 130 BPM, you'll be up to 3.9-ish miles per hour.

How many BPM is a 15 minute mile? ›

If your running pace is a 15-minute mile, your target BPM is 135.


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