FIND YOUR
CADENCE.
Set your own 20-meter running rhythm, or try the original FitnessGram push-up and curl-up cadence tracks.
Set your pace.
Choose a speed and press Start for a repeating beep. The first beep is your start signal. Cover 20 meters before each following beep. Move the slider anytime to change the pace.
Ready. Choose your speed to begin.
How the timing works
The interval is calculated for exactly 20 meters: seconds = 20 ÷ (mph × 0.44704). At 5 mph, that is 8.95 seconds; at 28 mph, 1.60 seconds. The cadence stays at your chosen speed until you change it and continues until you press Stop.
The upper end is a rounded sprint-speed reference. The World Athletics biomechanics report records Usain Bolt’s fastest 20-meter segment at 1.61 seconds, approximately 27.8 mph.
Push-up cadence
The original vocal recording, with its instructions and exercise cadence intact.
PRESS PLAY TO TRY ITThe push-up track could not load. Refresh this page to try again.
Curl-up cadence
The original vocal recording, with its instructions and exercise cadence intact.
PRESS PLAY TO TRY ITThe curl-up track could not load. Refresh this page to try again.
No account needed to listen. The beep generator and exercise recordings take turns playing. Use the player controls to pause, restart, seek, or adjust the volume.