Workout Playlist: Songs and Scores from 2016 Hits to Power Your Training

Stop scrolling for one-off hype tracks — build a reliable, athlete-ready soundtrack that actually powers your training

Nothing kills momentum like a shuffled mess in the last minute before tip-off or a workout playlist that drops the energy mid-set. If you want consistent pregame warmups, stadium-ready tailgate anthems, or tempo-driven gym sessions, the right songs and score cues matter. In 2026, we’re turning back to the decade-defining sound moments of 2016 — from La La Land jazz crescendos to synthwave pulses in Stranger Things — and remapping them to athlete routines: warmups, power sets, HIIT, and cooldowns.

The pitch: why 2016 soundtracks still power training in 2026

2016 produced a slate of films and TV with instantly memorable music and sonic identities. Those soundtracks doubled as cultural touchstones and, crucially for athletes, provide varied tempos and emotional arcs that mirror a solid training session: build, peak, release. In early 2026 there’s been a renewed interest in 2016 nostalgia across streaming and live events (see coverage from The Hollywood Reporter), plus industry momentum around the Grammy House programming during Grammy Week that spotlights music creators and immersive sound experiences.

That cultural resurgence matters for athletes and fans because it makes high-quality remasters, spatial audio mixes, and composer interviews more widely available — and that means more usable, high-impact music options for training playlists.

What this article gives you

• Ready-to-play athlete playlists inspired by 2016 film/TV soundtracks and hits
• Practical BPM and sequencing advice so songs drive performance, not distract
• How to leverage 2026 trends — AI-curated mixes, spatial audio, live Grammy House content — to upgrade your routine
• Sample 60-minute timeline for pregame warmups and gym sessions

Core training playlists (and why they work)

Below are six athlete-focused playlists. Each is built around tempo zones and emotional arcs: activation, intensity, sustain, and wind-down. Use these as templates — swap in athlete favorites or team anthems where noted.

1) Dynamic Warmup — Openers and activation (8–12 min)

Goal: raise heart rate, mobilize joints, and lock in rhythm. Target BPM: 100–130.

1. Another Day of Sun — La La Land (2016) — bright, syncopated jazz for movement drills (110–130 BPM feel)
2. Can’t Stop the Feeling! — Justin Timberlake (2016) — feel-good groove for dynamic mobility
3. The Stranger Things Theme (short loop) — Kyle Dixon & Michael Stein — synth pulse to cue attentional focus

Why it works: the combination of upbeat jazz and pop primes both neuromuscular activation and mood. Use the Stranger Things motif as a 30–60s cognitive focus drill between mobility sets.

2) Power Lifts & Strength — Heavy sets (20–30 min)

Goal: maximize force outputs and compound lifts. Target BPM: 110–140 (use songs with strong downbeats).

1. Panda — Desiigner (2016) — aggressive beat, great for bracketed sets
2. Black Beatles — Rae Sremmurd (2016) — steady trap cadence for tempo control
3. Starboy — The Weeknd (2016) — dark, punchy bass for 3–5 rep clusters
4. Mia & Sebastian’s Theme — Justin Hurwitz (La La Land) — use as an interlude for breathing sets between heavy clusters

Why it works: heavier efforts favor songs with pronounced beats and shorter phrases. Interjecting a melodic score cue lets you downregulate breathing and reset mentally before the next set.

3) HIIT & Sprints — Max power and intervals (15–25 min)

Goal: spike heart rate repeatedly for metabolic impact. Target BPM: 150–170 (or pick 75–85 BPM tracks and run double-time).

1. Purple Lamborghini — Skrillex & Rick Ross (Suicide Squad, 2016) — explosive start
2. Don’t Let Me Down — The Chainsmokers feat. Daya (2016) — 160 BPM surge for 30s sprints
3. Heathens — Twenty One Pilots (Suicide Squad soundtrack) — dark groove for recovery intervals
4. Rogue One: Main Theme (short cue) — Giacchino — 30–45s for mental reset before a sprint block

Why it works: you want contrast: two to three high-drive songs for work intervals and moodier score-based cues for active recovery. With proper sequencing this mirrors the stress-recovery patterns of interval training.

4) Focus & Steady-State — Conditioning or skill work (20–40 min)

Goal: maintain steady output with fewer peaks. Target BPM: 100–130.

1. One Dance — Drake (2016) — steady rhythm for tempo runs or skill reps
2. Stranger Things OST ambient tracks — sustain focus for long effort blocks
3. Civil War suite — Henry Jackman (Civil War) — cinematic tension for situational drills

Why it works: use recurring themes to anchor tempo over 20+ minutes. Synth-based cues from Stranger Things are especially effective for prolonged concentration and cadence work.

5) Cooldown & Mobility — Recovery (8–12 min)

Goal: lower heart rate and activate parasympathetic recovery. Target BPM: 60–90.

1. City of Stars — La La Land (2016) — soft piano for breathing and static stretches
2. Mia & Sebastian’s Theme (full) — gentle cues for foam rolling and guided breath
3. The Crown Theme (instrumental) — stately, stabilizing close

Why it works: slower, melodic score cues reduce cortisol and promote a mindful transition out of high-intensity efforts.

Sample 60-minute pregame timeline (plug-and-play)

Use this template for team warmups or solo sessions. Swap in team anthems where appropriate.

1. 0:00–0:08 — Dynamic Warmup: Another Day of Sun + Can’t Stop the Feeling! — mobility and lane drills
2. 0:08–0:20 — Strength Activation: Panda → Black Beatles — activation sets and short heavy lifts
3. 0:20–0:30 — Skill Circuits: One Dance → Stranger Things ambient — ball-handling, footwork
4. 0:30–0:42 — HIIT Block: Purple Lamborghini → Don’t Let Me Down — sprint ladders & shuttle runs
5. 0:42–0:50 — Tactical Walkthrough: Rogue One cues → Civil War snippets — mental prep and play calls
6. 0:50–1:00 — Cooldown & Focus: City of Stars → The Crown Theme — breathing, visualization

Technical tips: sequencing, BPM matching, and 2026 upgrades

Here are practical, coachable steps to make playlists truly athlete-ready.

1. Map songs to tempo zones (don’t guess)

Action: Pick tracks by BPM and label them in your playlist (many streaming apps show tempo; use third-party BPM analyzers if needed). Aim to transition within +/-10 BPM when smoothing energy, or jump 20–40 BPM for a deliberate intensity spike.

2. Use crossfades and beatmatching for flow

Action: Enable crossfade on your player or make short overlaps so the energy never drops mid-drill. For heavy lifts, a deliberate 1–2s gap gives cues; for HIIT, keep continuous beats.

3. Leverage 2026 audio features: spatial mixes and AI remasters

Industry shifts in 2024–26 pushed labels and composers to release remastered tracks in spatial audio (Dolby Atmos) and AI-assisted extended mixes. These versions often have more pronounced lows and immersive highs — perfect for stadium volume and headphone clarity.

Action: In 2026, search for ‘spatial audio’ or ‘Dolby Atmos’ versions of 2016 soundtrack tracks (La La Land remasters and key OSTs from 2016 have received official upgrades). Use spatial mixes for entrance music and headphones that support 3D audio for concentration sessions.

4. Sync with wearables and tempo coaching

Action: Use a smartwatch or training app that can prompt cadence changes. Many apps now sync tempo changes to interval timers — load your playlist and schedule intensity markers so songs line up with rep ranges.

5. Use score cues for mental reset (not just music)

Score cues from films like Rogue One or La La Land are emotional signposts. Use them as micro-meditation or tactical review moments between sets.

“We program two short cinematic cues into our pregame playlist — they’re the team’s mental trigger. When the soundtrack drops, everyone tightens up.” — Monarchs strength coach

Multimedia: tie playlists to video highlights, podcasts, and live events

Music is part of a larger audio-visual ecosystem. Use these multimedia pairings to amplify pregame energy and fan engagement.

Video highlights and montages

• Create 30–60s montage loops of team highlights set to high-energy 2016 tracks (Purple Lamborghini, Panda). These work great on jumbo screens or in locker room projectors.
• Use La La Land’s “Another Day of Sun” as background for upbeat player intros during tailgates or social reels.

Podcasts and composer interviews

In 2026, Grammy Week and Grammy House programming include composer panels and artist masterclasses. Tune into those podcasts for behind-the-scenes stories about 2016 scores — then repurpose quotes or thematic elements into locker-room talks.

Action: Subscribe to music-production panels from Grammy House (Grammy Week 2026 expanded programming provides accessible sessions) and clip 30–60s soundbites to preface warmups — the storytelling elevates focus.

Live streams and DJ sets

Live DJ sets that remix 2016 material are increasingly available during Grammy Week and sports events in 2026. These sets are perfect for tailgate mixes and pregame ramp-ups because they often include extended builds and tailored edits.

Build-your-own athlete playlist: step-by-step

1. Choose your session type (warmup, strength, HIIT, tailgate).
2. Pick a 3–4 song arc: opener (activation), peak (work), relief (recovery), closer (reset).
3. Map BPM for each song and ensure transitions are intentional (+/-10 BPM smooth, larger jumps for spikes).
4. Add 2–3 short score cues (10–60s) to punctuate tactical discussion or mental prep.
5. Test on the run: run one full session and mark where energy drops; replace or reorder songs accordingly.

2026 trends to leverage right now

• AI-generated mixes: Use AI tools offered by streaming platforms to create sport-specific remixes of 2016 material — they’ll tighten intros and extend climaxes for workouts.
• Spatial audio remasters: Seek out remastered OSTs from 2016 — they’re immersive and keep athletes engaged under loud stadium conditions.
• Live programming: Events like Grammy House 2026 are pushing masterclasses and interactive installations. Attend virtual sessions for exclusive remixes and composer's tips to incorporate into your playlists.
• Community playlists: In 2026, fan-curated team playlists (shared on social and via streaming platform hubs) are a major tailgate and pregame resource — follow your team’s official channels.

Quick pro tips from experience

• Label playlists by session and add audio cue markers (e.g., “Sprint Block 1”) in the description.
• For away games, carry a short 10–12 track ‘portable warmup’ playlist that fits on-device for offline play.
• Test songs at game volume — some tracks lose punch when compressed; prefer spatial or remastered versions.
• Rotate one or two new tracks each week to prevent habituation and keep dopamine responses high.

Why this matters for fans and teams

Music is a competitive edge. It sets tempo, focus, and culture. The 2016 decade-defining soundtracks provide a remarkably broad palette — jazz, synthwave, trap, orchestral — that cover every training need. In 2026, with better remasters, AI editing tools, and music industry focus around events like Grammy House, it’s easier than ever to craft playlists that are not just nostalgic, but performance-grade.

Takeaways: actionable checklist

• Pick your session and target BPM range.
• Assemble a 3–4 song arc: activation → peak → sustain → reset.
• Insert 10–60s film score cues for mental resets.
• Use spatial audio/remasters and AI mixes in 2026 for fuller sound at stadium volumes.
• Sync playlists with wearables or interval timers for automated tempo transitions.

Final note & call to action

Start 2026 with playlists that actually move you. Whether you’re building a pregame tunnel soundtrack or a solo HIIT routine, the sonic moments from 2016 — refreshed and remixed in today’s audio ecosystem — make perfect training partners. Try the sample 60-minute timeline this week and swap in one team anthem to make it yours.

Ready to play? Build your first athlete playlist now: pick a session type, use the sample timeline above, and test it in your next workout. Want our premade Monarchs mixes inspired by 2016 film/TV soundtracks (warmup, pump, HIIT, and cooldown)? Tune into Monarchs.live multimedia hub for downloadable playlists, exclusive Grammy House session clips, and pregame video montages you can sync to your playlist.

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