Club Training

​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. ​