During the dryland season, both professional and recreational athletes should undergo a fitness check. Do you know when, where, and how you should get tested?

Every athlete should ideally include three assessments in their annual training plan. The first should take place before the start of the preparation period, when the body is rested but likely at its lowest performance level. This test should serve as a baseline, which will be compared with the following ones. The second should be scheduled during the preparation period, and the third just before the start of the race season.

Ergometer tests in a laboratory provide standardized conditions unlike outdoor settings, but some people prefer to test themselves independently and in nature. Nevertheless, it’s important to reach your maximum performance under professional supervision at least once a year.

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Laboratory Tests

According to Bezky.net, athletes should undergo functional laboratory tests at least once a year to determine current training data relevant for their training and, most importantly, to ensure they are healthy and fit to compete. For some races, especially national-level competitions, a lab test is a prerequisite for participation.

The test is performed on a treadmill, cycling ergometer, or ski ergometer. Some cross-country skiers can also use a roller ski treadmill in specialized labs. However, we recommend previous experience with the equipment, as attempting to reach your maximum performance on a treadmill without familiarity may result in inaccurate data. Among the options, the cycling ergometer is the least suitable, as it involves muscle groups less similar to those used in cross-country skiing. This may prevent you from reaching your maximum values, which can distort the results.

One of the most important outcomes for athletes is the measurement of maximal oxygen consumption (VO₂max), which indicates aerobic capacity — essentially how well your body uses oxygen to supply muscles. Lab tests also determine lactate thresholds and maximum heart rate, which help you set your training intensities and guide both training and racing.

Field Tests

Incorporate tests into your training that are directly relevant to your specific sport performance. It’s crucial to ensure that the tests are systematic, objective, and reliable.

Among field tests, we recommend a 3km track run, which is a very objective test of endurance, as the conditions are fairly consistent. You can also include a strength-specific test on roller skis, such as repeated uphill double poling, or choose one long uphill effort of about 30 minutes. Additionally, consider a strength testing circuit — for example, number of jumps in a set time, pull-ups, push-ups, etc.

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Consistency of Conditions

Make sure to use the same shoes for running, the same wheels on your roller skis, and the same equipment overall to avoid skewed results. Perform the test at the same time of day, when you feel equally alert and rested, and ideally in similar weather conditions. Even the wind can make a difference — for instance, testing on dry vs. wet pavement can drastically affect your roller skiing results.

More important than many different tests is their regularity, structure, and timing within the annual training cycle.

If you are short on time or prefer not to test this way, you can repeat a specific race on roller skis or on foot each year and compare your times. Be sure to note the conditions and how you felt during each effort so that you can put the results in context and track your progress accurately.

Guidelines for Testing

• Ensure the reliability and validity of your tests
• Use tests to monitor training progress and whether it’s going as planned
• Perform tests at the same time of day
• Conduct tests in the same location
• Use the same equipment

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