Sprints

There’s no mistaking a good sprinting tune: whether it’s seated or standing, it’s got a beat that pushes you toward your own best race day pace.  Many of these songs naturally move into a sprinting pace for each chorus, with the verses allowing for recovery in between sprints. Go!

Don’t Trust Me – 3OH!3 (3:13)

Candyman – Christina Aguilera (3:08 )

Smooth Criminal – Alien Ant Farm (3:29)

Glow – Alien Ant Farm (3:17)

It’s Raining Men – The Allstars (3:32)

I Bet You Look Good on the Dance Floor – Arctic Monkeys (2:58 )

The Boys of Summer – The Ataris (4:18 )

Now You’re Gone (feat. DJ Mental Theo’s Bazzheads) (Radio Edit) – Basshunter (2:39)

DotA (Radio Edit) – Basshunter (3:21)

Gone Daddy Gone – Gnarls Barkley (2:28 )

Run (I’m a Natural Disaster) – Gnarls Barkley (2:40)

Fun Fun Fun – The Beach Boys (2:21)

Surfin’ USA – The Beach Boys (2:29)

Pump It – Black Eyed Peas (3:33)

Round & Round – Bodyrockers (3:25)

Laila – Dieter Bohlen and Blue System (3:26)

It’s My Life – Bon Jovi (3:45)

Love Drunk – Boys Like Girls (3:47)

Smalltown Boy (workout version) – Bronski Beat (3:51)

Runaway – Cascada (3:31)

Every Time We Touch – Cascada (3:20)

What Hurts the Most – Cascada (3:40)

Perfect Day – Cascada (3:42)

Faded – Cascada (2:49)

The Devil Went Down to Georgia – The Charlie Daniels Band (3:44)

I Want You to Want Me – Cheap Trick (3:39)

Stoned in Love (Radio Edit) – Chicane (3:41)

My Life Would Suck Without You – Kelly Clarkson (3:32)

Mr. Vain – Culture Beat (4:32)

Bohemian Like You – The Dandy Warhols (3:34)

I Drove All Night (Hex Hector Extended Vocal Import Mix) – Celine Dion (7:50)

Watch Me Move – Fefe Dobson (1:58)

Take It Off – The Donnas (2:40)

I’m Shipping up to Boston – Dropkick Murphys (2:34)

Tongue Tied – Faber Drive (3:33)

No Sleep Tonight – The Faders (3:00)

Dance, Dance – Fall Out Boy (3:00)

Thnks Fr Th Mmrs – Fall Out Boy (3:23)

I Don’t Care – Fall Out Boy (3:39)

Right Here Right Now – Fatboy Slim (3:56)

Ya Mama – Fatboy Slim (5:38)

I Don’t Wanna Be In Love – Good Charlotte (4:04)

The River – Good Charlotte (3:15)

Mari Mac – Great Big Sea (3:19)

The Old Black Rum – Great Big Sea (3:31)

Born to be Wild – Hinder (3:59)

Mony Mony – Billy Idol (5:01)

Pretty Vegas – INXS (3:27)

Are You Gonna Be My Girl – Jet (3:37)

Saturday Night’s Alright for Fighting – Elton John (4:56)

Tonight – Jonas Brothers (3:29)

Walking on Sunshine – Katrina and the Waves (4:01)

Sex on Fire – Kings of Leon (3:23)

Crabbuckit – K-OS (3:49)

Girlfriend – Avril Lavigne (3:24)

Rock and Roll – Led Zeppelin (3:41)

Bleed It Out – Linkin Park (2:44)

Faint – Linkin Park (2:42)

New Divide – Linkin Park (4:30)

Finally (Classic Radio Mix) – Love to Infinity (4:09)

Gimme Gimme Gimme (Dub Kontor Mix) – Donna M.

Blinded by the Light (Radio Edit) – Manfred Mann’s Earth Band and Michael Mind (2:45)

How Far We’ve Come – Matchbox Twenty (3:31)

Shake It – Metro Station (3:00)

I Begin to Wonder – Dannii Minogue (3:40)

Monster Mash – Misfits (2:38)

Helena – My Chemical Romance (3:35)

Time Warp – Little Nell, Patricia Quinn and Richard O’Brien (3:19)

Spiderwebs – No Doubt (4:29)

Beds are Burning – Novaspace (3:21)

Faster Kill Pussycat (feat. Brittany Murphy) – Oakenfold (3:14)

You’re Gonna Go Far, Kid – The Offspring (2:58)

Hot ‘n Cold – Katy Perry (3:40)

Waking Up in Vegas – Katy Perry (3:19)

U+Ur Hand – P!nk (3:34)

Music is Pumping – Porn Kings vs. Flip and Fill (5:51)

Voodoo People (Pendulum Remix) – The Prodigy (5:11)

Pjanoo (Club Mix) – Eric Prydz (7:31)

Mausam & Escape – A.R. Rahman (3:53)

Black Betty – Ram Jam (3:55)

Don’t Stop the Music – Rihanna (4:27)

Shut Up and Drive – Rihanna (3:32)

Fire – Scooter (3:30)

Fake It – Seether (3:14)

Major Tom – Shiny Toy Guns (4:22)

Black Betty – Spiderbait (3:26)

Radio Nowhere – Bruce Springsteen (3:21)

Money Honey – State of Shock (3:18 )

Ballroom Blitz – Sweet (4:07)

Bad Girlfriend – Theory of a Deadman (3:26)

This is How a Heart Breaks – Rob Thomas (3:51)

E08 (Renegade Master Remix Edit) – Tunnel Alliance (3:39)

Suddenly I See – KT Tunstall (3:22)

Panama – Van Halen (3:32)

Untouched – The Veronicas (4:14)

Hook Me Up – The Veronicas (2:56)

Eye of the Tiger (Football Republic #1 Edit) – Willfire (3:51)

Ocean Avenue – Yellowcard (3:18)

Last Updated: January 16, 2010

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57 Comments On “Sprints

  1. Alan Reply

    Hi Love your website. I am a former road racer and teach a spin class in Wolfville, NS. Suggestions for seated flats, which my clients hate me for choosing for songs, are Freedom by George Michael (over 6 min long at 100+ rpm) and Synchronicity I also at 100 rpms but half the time. Keep up the great work.

  2. Dani Cuff Reply

    These have been awesome songs just to mix up my playlists so I feel like I should add mine

    I’m not ok – My chemical Romance
    One way or another – One Direction
    Omen – Prodigy
    and one of my favourite power tracks to end on before cool down…
    Roundtable Rival – Lindsey Stirling (yes it is a violin song but there a build ups to 3 sprints each time resistance goes up and doesn’t drop, last sprint is longer)

  3. Enid Moyeno Reply

    suggestion for a sprint song. It was a summer hit.
    Audrey Napoleon – Sunrise (3:53)
    https://www.youtube.com/watch?v=sACQAEFaoAw

    1. Member Cynthia Reply

      Love the relentless energy. I couldn’t find it on iTunes, have to hunt a bit.

  4. Mark Reply

    Here’s another one I’ve found – Me and You (Dirtyphonics remix) – Nero 5:57. Short, sharp sprints with minimal recovery. Might want to split the class for this one as it’s long

  5. steve:spin:list Reply

    Here’s a great sprint track from the latest Lady Gaga release Pop Art…GYPSY. I’ve probably over used it in class, but it’s great just before cool down and stretch.

  6. Mike H Reply

    Awesome site and great music suggestions. I’m gearing up for this year’s outdoor season after being cooped up on the trainer for the winter in Alberta. I’ve got a good number of loooooong rides planned (including the Ride to Conquer Cancer) so needed some ideas for songs to add…awesome ideas here!

    If you need some additional songs with a good beat (for a variety of situations), perhaps some Apollo FourForty and Juno Reactor on the electronic side (but choose your songs…some have great beats, but are more cool down / recovery songs than climbing / sprinting songs) or Rodrigo i Gabriela (for some kick-butt guitar action). :)

    1. Cynthia Reply

      Thanks Mike! Love Juno Reactor and downloaded Pistolero and Conga Fury. They will be great for seated flats with accelerations. I’ve been cooped up indoors too. Have you checked out The Sufferfest? Training rides with video from races.

  7. Mark Reply

    One of my favourite sprint tracks is Faster Than Light – Far Too Loud (5:03). Just a side note, this track is a killer! I finish off on it before cooldown. It can fit into several categories, but I use it for seated hill climb sprints, then the last minute and a half, I hit them with seated/standing sprint intervals til the end.

    1. Cynthia Reply

      Grabbed it! Thanks Mark.

      1. Mark Reply

        No problem. Thanks for the great blog!

    2. Charlotte Reply

      Greetings from Canada! Love this website, huge help. Here are some of my favourite sprints that I have been using recently:

      Darude – Children of the Sandstorm Remix
      Chicane – Poppiholla
      Capital Cities – Safe and Sound (Tommie Sunshine & Live City Remix)
      Hadouken – Mic Check
      Avicii x Coldplay x Matthew Koma x Krewella – Teardrops (Troika Mashup)
      Mark Knight – Beautiful Burnout
      Chemical Brothers – Hey Boy Hey Girls
      Pink – Trouble
      Lenny Kravitz – Where Are We Running

      Thanks for all the great suggestions everyone!

      1. Cynthia Reply

        Thanks Charlotte! I am looking forward to checking out these songs. I’ve used Hey Boy and Trouble and Where are we Running but not the others.

  8. DaisyB Reply

    Hi, love the page! Its so helpful. just trying to sort some songs out for my indoor spinning exam next week, since we only have 10 mins im trying to find a good but short sprint song, with maybe two or 3 definite sprint intervals in. I was just wondering if any one had any ideas!

    1. Cynthia Reply

      Hi Daisy,

      Some songs allow for sprints anytime but most naturally fall to sprints at the choruses and recovery during the verses. For a tryout I recommend using a popular song that you know well and enjoy. The cues need to be perfect, so practice before hand. There are lots of good short ones. A few I really like:

      – Rock and Roll, Led Zeppelin (I do 15 on/off then 30 sec then 45 sec starting at 0:06) – It’s My Life, Bon Jovi (sprints at choruses 30/40/60 seconds) – This is How a Heart Breaks, Rob Thomas (sprints at choruses 15/20/1:15) – 50 Ways to Say Goodbye, Train (sprints at choruses 30/42/60 seconds) – I Love It, Icona Pop (sprints at choruses 30/45/25 seconds) – The Edge of Glory, Lady GaGa (sprints at choruses 30/30/60 seconds) – a bit long at 5:20

      Good luck!

      Cynthia

      1. DaisyB Reply

        Thankyou!!

  9. Declan O'Neill Reply

    AMAZING WEBSITE THANK YOU!! Got my Indoor Cycling CPD on Monday and this is a goldmine for help. Saved it to favorites so I can utilize it for future classes and will spread it around to other instructors.
    An addition for a sprint track I think would work well is Derezzed (Glitch Mob Remix) – Daft Punk. I think it would fit well with a climb and the more intense moments could be a standing sprint or in the saddle for a sprint. Gets me fired up!
    http://www.youtube.com/watch?v=vBY6wu5wCnU

  10. CarrieGC Reply

    Thanks for the information on this blog! I love reading all the great ideas for music/mixes here and they have helped me so much in my classes. I wanted to share a few ideas for sprints and seated interval rides. I use an all 80’s mix in which I use:
    I Want Candy (Bow Wow Wow)
    Hazy Shade of Winter (Bangles)…I warn my class not to be fooled by the dainty intro with this one.
    Maniac (Michael Sembello)
    Goody Two Shoes (Adam Ant)
    Rock This Town (Stray Cats)
    Let’s Go Crazy (Prince)
    In other mixes, some of my favorites are:
    Lucky Strike (Maroon 5)
    Spun (Grouplove)
    Check Yes Juliet (We the Kings)
    Paint It Black (The Rolling Stones)
    Money Saves (Delta Spirit)
    If You’re Wondering…(Weezer) This one comes with a built in cue to sprint
    These are just a few of my favorites. I hope this helps out others like so many of you have helped me.

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  12. Lisa Drewry Reply

    Love Blur Song No. 2 as a Sprint track. Bit short but everybody knows the tune and I have used it in many of my Spin classes.

  13. Tim Reply

    I heard this song today, it’d be an excellent sprint song, it’s not very long though!
    What Can You Do For Me – Utah Saints vs. Drumsound and Bassline Smith (2:48)
    http://www.youtube.com/watch?v=9CjHKPKgZ7Y

    1. Jacob Reply

      if you look at an album called addicted to bass 2012 they have a 7 minute version of this song

  14. Nicole Reply

    AMAZING sprinting song. I play it right at the end before cooling down and do several sprint intervals, my spinners LOVE it!

    Carmina Burana O Fortuna Techno Mix

    http://www.youtube.com/watch?v=i3rYFNBSKvk

    Works every time :)

    1. Dede Hankle Reply

      How do you download this song? I can’t find it anywhere but youtube?

      1. Nicole Reply

        http://www.listentoyoutube.com. It converts any youtube url to a downloadable mp3!

        1. Cynthia Reply

          Nicole, I have to try this! Thank you so much for posting the link. Has anyone tried it yet? This could be a great solution for playing international music that you can’t find at home or on your country’s version of iTunes.

  15. bikeorbar Reply

    Opening a spinning studio, hopefully March 1st, in Buffalo, NY so nervous any words of advice?

    1. Cynthia Reply

      Hi Bikeorbar, wow – congratulations on becoming an entrepreneur. I have been self-employed for more than a decade and now couldn’t go back to working for someone else.

      I don’t have any experience running a bricks and mortar business, never mind one in the fitness industry, so all I can think of is (1) hire great people; (2) always set aside enough money to cover your tax liability (3) interview by phone or even better, go see owners of non-competing spin studios (e.g. in other cities or even states) – most people are happy and flattered to share their experience. I am sure we must have some other readers on the blog who own studios. Can anyone help?

      1. Cynthia Reply

        Maybe re-post your question in the Bike Cafe – you’ll get a lot more traffic there.

  16. Brittany Rockabully Salmon Reply

    Can someone answer a quick question about sprints? I’m fairly new to spin, so I’m still trying to wrap my head around everything! When you sprint, is it typically in or out of the saddle?

    Thank you!

    1. Erik Camacho Reply

      I would have to say that you should only sprint when in the saddle with moderate resistance so legs do not go out of control. many instructors tend to have resistance at a 6 on a scale from 1-10. I teach spin and race so I do many variances on sprints which can be defined as accelerations. An example would be to start off with resistance at a 3 and then accelerate the pace for 10-15 seconds, increase pace and or resistance for an additional 10-15 seconds, then again increase pace and or resistance for an additional 10-15 seconds. Then depending on the class i may add a 10-15 second recovery or continue to do more intervals. I also do similar accelerations on a climb where I start at a moderately fast pace climb and moderate resistance. I then crank the resistance 1/4 turn up every 5 seconds and then either bring it back to where I started and intervals or bring it down 1/4 tunr at a time.

      Hope that helps.

      1. Cynthia Reply

        I think it is fair to say that sprints may be done seated or standing. The Schwinn program recognizes both types, and the Spinning program recognizes a standing flat (up to 110 rpm) and also coaches brief periods out of the saddle while sprinting.

        I agree with Erik that riders must always be coached to use enough resistance to maintain control and not go over 110 rpm.

        Personally, I encourage riders to do their own ride and usually remind them that for every speed drill, they have three options, depending on how much juice they’ve got in the tank: a standing sprint, a seated sprint, or a surge (80% effort). Surges are done seated. I default to seated sprints most of the time but I do occasionally encourage everyone to try a standing sprint.

  17. Pamela Reply

    I Love this Site..I am a new instructor and have been added a few songs from this site to my playlists…Everyone loves my music!!! I just wanted to share my favorite sprinting song with you all..Mary Mac-Great big sea…the tempo picks up and is gets really fast and it gets everyone moving!!!

  18. Erik Camacho Reply

    Great variety, I play songs out way too quick I need a steady flow of new music to keep me excited.

    Add
    Green Man – Miranda
    Motley Crew – Kickstart my heart
    Pitbull – Krazy
    Pitbull – I like it
    Paramore – Misery Business
    NIckleback – Animals
    Neon Trees – Animal
    Cataracs – Like a G6
    PInk – Raise your glass
    Black eyed Peas – Dont funk with my heart
    Nirvana – Smells like team spirit
    Pitbull – Fuego
    David Guetta – Memories
    Flo Rida – Low
    Rise Against – Savior
    Linkin Park – Numb

  19. Jaimi Hunter Reply

    Hey sum great sprints there guys should download sandstorm-darude as well pretty gd sprint

  20. Karitas María Reply

    Hi great site! :) I teach spinning classes in Iceland and you give me a lot of ideas for my class. Thanks ;)
    -Karitas María

    1. Cynthia Reply

      Hi Karitas Maria, thanks for stopping by and commenting. I’d love to know what you’re spinning to in Iceland these days. Drop by again and post a couple of your favourite songs. All the best, Cynthia

  21. Tim Reply

    I have to say that I’m loving these songs for sprinting (don’t know the actual lengths of them as I don’t have iTunes on the laptop!)

    Are You Ready For This? – Friday Night Posse (on the new Clubland 18 album)
    Feels like a Prayer 2010 (Clubstar Remix) – Meck. ft. Dino (from memory, I think this is on an album called Love to Club, or something similar)
    Fire Burning (Manox Remix) – Sean Paul (not sure of artist!)

    Anyway, I just think those songs have a great energy for sprinting – especially Are you Ready for This?

    1. Cynthia Reply

      Thanks Tim! I’m also especially enjoying Fire Burning – the artist is Jamaican American rapper Sean Kingston. I pair it with Fire by Scooter, another high energy sprinting song.

      1. Arcadia Reply

        Great song, where do you do your sprints at and for how long? Thank you in advance I am sucking wind at taking over a class and so far the only song I seem to be able to sprint to successfully is We Found Love by Rihanna at around 51 seconds when the music kicks up and I think like 2:50ish

    2. Nic Reply

      Fire Burning is Sean Kingston….Liking all your suggestions!!

  22. Lisa Reply

    Sprints…..

    All in
    you love is my drug
    Tik tok
    love drunk
    bleeding love extended remix
    my life would suck without yout extended remix
    dread rock by oakenfold
    allegretto

    1. Cynthia Reply

      Thanks Lisa for all the new sprinting ideas! I loved Dread Rock and downloaded it right away.

  23. Ian Reply

    There are some classics that I’d like to add (ones that I’ve heard frequently and really work): 1. The Pretender by The Foo Fighters and 2. Live And Let Die by Paul McCartney (or the Guns n Roses version)

    1. Cynthia Reply

      Love both of these! Great stuff – thanks.

  24. Aurea Reply

    Thank you so much!! …great ideas here!!!
    My Favorite of all sprint songs is Fire by Scooter, hope you like it too

    1. Cynthia Reply

      Hi Aurea,

      It’s one of my faves, too. Thanks for coming by and posting.

      Cynthia

  25. Katie S. Reply

    Classic team sprint song is Blue Monday (Orgy’s version) – my classes love it!

    1. Cynthia Reply

      Cool – I remember that one. Thanks Katie!

  26. Cynthia Reply

    Thanks Matt – I downloaded it.

  27. Matt Reply

    Yep, love that Nina Simone remix – longtime fan. This is a great site, by the way. I’d also recommend Flathead by the Fratellas.

  28. Cynthia Reply

    Hi Matt,

    Thanks for stopping by. Glad you like the blog! Thanks for the song suggestions – they’re really different. Take a look at Sinnerman (Felix da Housecat’s Heavenly House Mix) by Nina Simone and Felix da Housecat. It’s got a similarly cool, retro vibe.

  29. Matt Reply

    Great site. Thank you! To give something back… For the high-energy anerobic bits, I really like some stuff by Parov Stelar, particularly Chaimbermaid Swing, Kisskiss, Kiss Me Twice and Libella Swing. Charleston Butterfly rocks too. Then there’s always Diablo Rojo by Rodrigo y Gabriela

  30. Tim Reply

    Cynthia, I recently heard a great sprinting song in another spin class – I had to ask the instructor what the name of it was.

    Music is Pumping (5:50) – Porn Kings vs Flip & Fill
    (if you excuse the name of the artist!).

    Listen to it, you might like it. It’s long though (5:50 is a long time to be sprinting) so I think it would work best if you split the class up into teams (left vs. right?, men vs. women?).

    1. Diane Nunez Reply

      I have Music is Pumping and its an AMAZING sprint song!!!

  31. Cynthia Reply

    Hi Ian,

    Thanks for stopping by and commenting. If you’re in Canada, all of my playlists are available as Sport iMixes on iTunes. I don’t offer any downloads on this blog.

  32. Ian P Reply

    please send some music

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