Frequency Training 
Required
Smart phone and earphone
App Download
Distance
Set your test distance
​Recommended 
1 km
40
50
60
70
80
90
​100
Frequency Training
Repeat each distance at each of the frequency's
Time
Record your time to complete each distance at each frequency
Average Speed​
Record your average speed for each distance at each frequency 
Strava / Polar
or similar
Method
  • Download the metronome app onto your phone.
  • If you have Strava or a similar training app, this will also help with the results.
  • Find a length of track, that is consistent, i.e. flat, or uphill, and try to avoid undulating tracks. 
  • Length should be about 1km or more for the best results. 
  • Start the metronome , and set the frequency to 40 bpm.
  • Have a stopwatch at the ready or use the likes of Strava (or other) on the phone to record your lap time and average speed.
  • Ski in one technique (for best results) for the full duration of the test. 
  • Match your  movements to the frequency, i.e. every beat is a pole plant or leg push.
  • Stop the timer / Strava at the end of the set distance.
  • Repeat again for the next frequency 50 bpm, and so on until you have completed all. ​
Results
What are we looking for from the results?
Each individual skier has an optimal skiing frequency range, a high frequency does not always relate to a higher skiing speed. 
By taking this standardised test, it is possible to see your optimal frequency working range, across all techniques

Issues that arise by skiing at a high frequency. 
  • Power delivery can drop off as the frequency rate increases past the optimal power you can produce. 
  • Technical errors start to increase, resulting in a decrease in overall average speed. 
  • The recovery phase can be out of time.
  • Small marginal gains in speed at high limb frequency.
  • Muscular fatigue can set in early on. 
  • High heart rates

Issues that can arise from skiing at a low frequency. 
  • The skier spends too long of a period in the glide phase, resulting in fluctuations in forward momentum. 
  • Balance becomes harder to maintain on the glide ski.
  • There can be a larger amount of deceleration compared to acceleration within the stroke phase.
  • Large fluctuations in acceleration and deceleration can result in an increase in workload on the body.
  • Stalling the ski on hills, resulting in loss continues forward acceleration. 
Analysing your results 
We are looking for the relationship between the frequency and time to complete the distance. 
  • Look at the times it took to complete each frequency set, and the average speed. 
  • If the time and average speed start to drop off as you move into the higher frequency's, this is an indication that you are passing the optimal point of been able to deliver power and maintain a good technique.   
  • At lower frequency's may feel that it is easer to produce more power in each stroke, but this may not result in a higher average speed. 
  • Look at your technique, at which frequency's could you maintain the best technique, good balance, timing and stability. 
  • The end goal is to be able to ski at a wide range of frequency's, maintain a good technique at all times and a good average speed.