What is the average speed in cross-country skiing and how can you improve it?

Cross-country skiing is one of the most demanding sports in the world. Unlike alpine skiing, where gravity does part of the work, your speed here is the direct result of your technique and aerobic power. Whether you use diagonal stride or skating, here is how to assess your level and step up your performance.

Identify your pace: what average speed for your style?

It is impossible to discuss average speed without distinguishing between the two main cross-country skiing techniques. Skating (skate skiing) is naturally around 15 to 20% faster than Classic (in the tracks), as it allows more continuous propulsion and better use of glide.

• Beginner level: If you are learning balance, your speed will generally be between 4 and 5 km/h in classic style and 5 and 7 km/h in skating. At this stage, the aim is to stabilise your technique rather than chase performance.
• Intermediate level: With regular practice, a cross-country skier often reaches 6 to 9 km/h in classic style and 8 to 11 km/h in skating. This is where breathing management becomes a major driver of progress.
• Advanced level: Trained skiers record averages of 10 to 14 km/h in classic style and reach 13 to 18 km/h in skating.
• Competition level: In high-level events (such as the Transjurassienne), athletes can maintain averages above 20 km/h in classic style and exceed 25 to 30 km/h in skating on favourable sections.

Technique before strength: optimise your glide phase

The classic mistake made by a cross-country skiing beginner is trying to "stamp" the snow due to a lack of balance. Speed, however, is a matter of patience.

• Single-leg balance: To go fast, you need to dare to stay on one foot for as long as possible. The more fully your weight is transferred onto the gliding ski, the less friction there is, and the farther you travel without extra effort.
• Weight transfer: A fast skier literally "glides" from one ski to the other thanks to full, dynamic weight transfer.

The role of poles: propulsion, not support

In cross-country skiing, the arms provide up to 30% of total power. To gain speed, pole use must be precise.

• Pole angle: Plant the pole at an angle pointing backwards to turn energy into horizontal drive.
• Releasing the grip: At the end of the push, behind the hip, open your hand. This movement lengthens the arm cycle and helps you gain those final km/h that make the difference.

Gain time where others slow down: climbs and descents

Overall average speed often drops due to poor elevation management.

• On climbs: Work on the "duck-walk technique" in skating or a strong diagonal stride in classic style. Reduce your stride length but increase your arm cadence to maintain momentum.
• On descents: This is the time to recover while staying fast. Adopt the speed tuck position and anticipate your lines to avoid unnecessary braking. If you are wary of steep slopes, check out our advice on descending well in cross-country skiing.

The crucial importance of thermoregulation

Speed is closely linked to how you manage your effort. If your body overheats, your heart rate rises and your efficiency drops.

• The 3-layer system: Wear breathable cross-country skiing and skating clothing. A lightweight, stretch outfit provides full freedom of movement, essential for smooth, fast technique.

How can you calculate your speed reliably?

To measure your progress, you can use a GPS watch or carry out this simple calculation at the end of your session:

Key takeaway: There is no "right" speed, only the one that matches your enjoyment and ability. Whether you are still deciding between cross-country skiing and alpine skiing, remember that cross-country skiing is the ultimate outdoor sport for sculpting your body and boosting your cardio.