Speed Skating Cheat Sheet

The key takeaways for beginners – build the deep squat position, push sideways instead of backward and start at a club on fixed blades.

Equipment

Item	Priority	Tip
Fixed blades	High	Start on fixed blades – the clap skate comes only after the first learning stages.
Clap skate	High	A hinge allows full ankle extension on push-off – standard since 1997/98.
Blade length	Medium	40–55 cm, clearly longer than short track – spreads your weight for smooth gliding through wide turns.

Format & getting started

A time trial, not a duel: You race in pairs on two lanes against the clock, changing lanes every lap – not a direct head-to-head race like short track.
Find a club with an oval track: Real 400-metre tracks are rare – getting started almost always runs through a club connected to an oval.
Use summer for inline skating: Inline skating bridges the ice-free months and trains the same movement patterns – many world-class skaters started exactly there.

The 3 golden technique rules

Factor 1: The deep squat is your foundation

Concept: Elite skaters hold a knee angle of 90–110° through the stride – much lower than skiing, with push-off forces up to 140% of body weight. Tip: Build up your time in the low position step by step: torso almost horizontal, weight centred over the blades, don't stand up after every push.

Factor 2: Power comes from the side, not from behind

Concept: The key difference from recreational skating: power comes sideways from under your centre of mass, not from pushing backward. Tip: Shift your weight sideways under your centre of mass instead of pushing back – that's exactly what the slide board trains.

Factor 3: Rhythm beats power in the turn

Concept: The wide turn radius of the 400-metre track calls for rhythm, not power – the exact opposite of tight short-track turns. Tip: Learn the crossover step (outside leg crosses over the inside one) and switch to one still arm at high speed to save energy.

Distances & formats

Format	What matters
500 m	World record 33.61 sec (over 53 km/h) – maximum initial acceleration decides.
5,000/10,000 m	Near-constant pace across the whole distance instead of a sprint start.
Mass start	A tactical pack race with no fixed lanes.
Team pursuit	Slipstream teamwork instead of a solo time trial.

Athleticism & safety

Elite endurance like cross-country skiing: All-rounders reach VO2max values of 70–80 ml/kg/min – comparable to elite cross-country skiers.
Slide board for the side push: Simulates the sideways glide and push without ice – trains exactly what classic leg training misses.
Keep an eye on back and groin: Up to 84% report back pain over the season – the sideways push loads the adductors in a specific way.
Mobility work after every session: Direct fall injuries make up only 2–18% – gradual overuse from the position is the bigger risk.

Pro tip: Train the squat like a muscle, not a pose: increase your time in the low position week by week until a 90–110° knee angle feels automatic. Only then does more speed actually pay off.