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, here your speed is the pure product of your technique and aerobic power. Whether you ski classic or skate, here's how to gauge your level and break through to the next performance plateau.

Identifying your pace: what average speed based on your style?

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

• Beginner level: If you are learning to balance, your speed will generally be between 4 and 5 km/h in classic and between 5 and 7 km/h in skating. At this stage, the goal 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. At this stage, breathing management becomes a major lever for progression.
• Advanced level: Trained skiers post averages ranging between 10 and 14 km/h in classic and climb to 13 to 18 km/h in skating.
• Competition level: In top-level events (such as the Transjurassienne), athletes can maintain averages above 20 km/h in classic and exceed 25 to 30 km/h in skating on favourable sections.

Technique before strength: optimise your glide phase

The classic mistake of a cross-country skiing beginner is wanting to "stamp" the snow through lack of balance. Yet speed is a matter of patience.

• Single-leg balance: To go fast, you need to commit to staying on one foot for as long as possible. The more your weight is fully transferred onto the gliding ski, the less friction there is — and the more distance you cover without extra effort.
• Weight transfer: A fast skier literally "glides" from one ski to the other through a total and 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 surgical.

• The attack angle: Plant the pole at an angle directed towards the rear to convert energy into horizontal propulsion.
• The grip release: At the end of the push, behind the hip, open your hand. This movement is what extends the arm cycle and gains those last vital km/h that make the difference.

Making up time where others slow down: climbs and descents

Overall average speed often collapses due to poor elevation management.

• On the climb: Work the "duck technique" in skating or the dynamic diagonal stride in classic. Reduce your stride length but increase your arm frequency to maintain momentum.
• On the descent: This is your chance to recover while staying fast. Adopt the speed tuck position (the egg) and anticipate your lines to avoid unnecessary braking. If you feel apprehensive about the slope, check out our tips for descending well in cross-country skiing.

The critical importance of thermoregulation

Speed is closely tied to your effort management. If your body overheats, your heart rate spikes and your efficiency drops.

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

How to calculate your speed reliably?

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

The key takeaway: There is no "right" speed — only the one that matches your enjoyment and ability. Whether you're still deciding between cross-country skiing or alpine skiing, keep in mind that cross-country is the ultimate outdoor sport for shaping your body and boosting your cardio.