@Kästle GmbH

When trails and roads are covered in snow, running and cycling enthusiasts don’t have to take a winter break. Cross-country skiing offers an ideal alternative for maintaining endurance training.

Mountain bike pro Nino Schurter does it, runner Judith Wyder can’t do without it, and triathlon Olympic champion Jan Frodeno also completes part of his winter training on two narrow skis. And for good reason. Cross-country skiing is an excellent endurance workout for athletes from summer sports during the winter months, as it engages the entire body and provides a welcome change from the “normal” training routine. Additionally, for leg-focused sports like running and cycling, it has the advantage of working the whole body, improving not only endurance but also strength, coordination, and overall stability—all in a gentle, low-impact way.

Whether using classic or skating technique is not the decisive factor. Both techniques have their pros and cons:

Classic technique

• Perfect for calm, long sessions in the basic endurance range
• Technically somewhat less demanding, especially on hilly terrain
• Very similar load to running, allowing good transfer to the target sport​​​​​​
• Requires some knowledge of equipment to ensure skis glide and climb well

Skating technique

• Additionally challenges strength and balance – ideal for holistic muscle strengthening
• Higher speed and more dynamic, engaging more upper body muscles
• Different movement pattern than running or cycling, which can have positive effects
• Technically somewhat more demanding

Ideal as a supplementary or alternative training

Of course, not all endurance training in winter can be moved to cross-country skiing. That wouldn’t make much sense, as the effort for those not living near ski areas would be considerable. And it is important for runners to keep running in winter to maintain adaptation to eccentric loads.

However, those who manage to ski on weekends and, ideally, once during the week on a lit trail, will benefit greatly. Runners can expect improved running economy and correction of muscular imbalances. Cyclists—if skating—can strengthen the hip and glute muscles critical for efficient pedaling.

Cross-country skiing to boost performance

Cross-country skiing is not only ideal as compensatory training in winter but can also help improve endurance and especially VO₂max. It’s no coincidence that cross-country skiers are among the athletes with the highest VO₂max values. Skiing engages not just the legs but nearly all major muscle groups, forcing the body to transport more oxygen to different muscles. This challenges the heart and lungs more intensely than many other endurance sports. Those who include targeted, high-intensity skiing sessions can achieve long-term VO₂max improvements.

However, an effective training effect requires solid skiing technique. Only those who master the movement efficiently can control intensity and fully exploit the potential of this training method.