What Elite XC Skiers Actually Use: Recommended Ski Lengths Based on Recent Research

December 9, 2025

By Marcin (Martin) Wiesiolek, Head Coach, Colorado Mesa University Cross Country Ski Team • mwiesiolek@coloradomesa.edu

Intro

Although many athletes in the referenced study selected pole lengths at or very near the maximum FIS-allowed measurement for classic style, it’s important to note that simply choosing poles of maximum allowable length is not always faster or more efficient. The trend in high-performance skiing is shifting toward finding an optimal pole length that supports a more vertical pole angle, better force transfer, and cleaner timing -- rather than defaulting to “the longest legal pole.” In other words, longer can help, but only when it improves biomechanics instead of fighting them.

A study by Per-Øyvind Torvik, Roland van den Tillaar and Øyvind Sandbakk, published in Frontiers in Sports and Active Living (2021), looked at how elite cross country skiers choose their ski and pole lengths in both classic and skate styles. You can read the full article here: https://pmc.ncbi.nlm.nih.gov/articles/PMC8100048/ .

What the Study Did

  • Surveyed 87 male and 36 female top-level Norwegian skiers who competed in both classic and skate at the 2020 Norwegian National Championships.
  • Athletes self-reported their pole and ski lengths in both styles (classic and skate).
  • Lengths were normalized to each skier’s body height (in ski boots) so the authors could compare across individuals.
  • The researchers then compared men vs. women and checked whether ski or pole length was related to performance (FIS sprint and distance points).

Key Findings: Ski Lengths

For male skiers:

  • Classic ski length: about 112.6% of body height on average.
  • Skate ski length: about 104.4% of body height on average.

For female skiers:

  • Classic ski length: about 117.2% of body height.
  • Skate ski length: about 108.0% of body height.

One important point for both men and women: the study found no meaningful correlation between body-height-normalized ski length and performance (FIS sprint or distance points). In other words, once ski length is in the right range for a skier’s weight and height, other things (technique, fitness, waxing, snow conditions) matter much more than simply going longer or shorter. For skiers below the elite level, skill proficiency becomes an important part of this equation.

CMU skier striding in the classic technique during a USCSA race, demonstrating efficient body position and pole angle—core elements discussed in choosing optimal ski and pole lengths.

Key Findings: Pole Lengths

Classic poles

  • Most skiers used classic poles very close to the maximum allowed by FIS rules.
  • Average classic pole length was about 83.9% of body height.
  • Men used slightly longer classic poles than women (about 84.0% vs. 83.5% of body height).

Skate poles

  • In skating, men and women used almost the same relative length.
  • Average skate pole length was around 89–90% of body height, which matches typical industry recommendations.

For women, the authors found a moderate positive relationship between pole length (normalized to height) and sprint performance in both classic and skate. That suggests that, for women, using relatively longer poles may help in sprint events. For men, that correlation did not show up clearly in the data.

Measurement Caveat (Important Context from the Original Study)

One important detail from the researchers is worth keeping in mind when interpreting the equipment lengths reported by athletes. Skiers were asked to list their classic and skate pole and ski lengths based on the manufacturer’s stated length. However, the official measurement methods used in competition control are different, especially for pole length in classic style.

Race organizers regularly check for violations of the FIS pole-length rule in classic (< 83% of body height). None of the athletes in the study violated the rule, even though several reported pole lengths that appeared to be above the 83% limit. The reason is simple:

  • Poles are measured “from the bottom of the pole to the highest attachment point on the strap.”
  • Body height is measured with ski boots on.

This creates a natural 3–4 cm difference between what a manufacturer labels as a pole length and how that pole measures under race-control rules. This explains why some self-reported lengths look longer on paper while still being legal in competition.

For skis, the study’s recommendations are also based on confirmation from major ski manufacturers, who clarified how ski lengths correspond to skier height and how much variation exists between nominal (stated) and effective contact length.

In short, the reported lengths in the study are accurate within the context of how skis and poles are labeled by manufacturers, but not necessarily identical to the measurement methods used in race jury checks. This distinction matters if you’re comparing your own equipment to elite-level data.

CMU cross country skier skate skiing during a USCSA race, demonstrating pole angle and body position discussed in ski and pole length research.

Why Elite Athletes Choose These Lengths

Classic skis — maximizing glide while keeping grip

  • Longer classic skis create a larger contact area between ski and snow.
  • This spreads the skier’s weight more evenly and can improve glide, especially in fast conditions.
  • The catch: the ski still needs the right flex (camber) for the skier’s weight so you can get reliable kick.

Skate skis — balancing stability and maneuverability

  • Elite skiers in the study chose skate skis only slightly longer than body height (about 104–105%).
  • This seems to be a compromise: long enough for stable glide, but short enough to stay agile and efficient in turns, accelerations, and transitions.

Poles — especially important in classic double-poling

  • In classic skiing, many athletes select pole length up to the FIS limit because longer poles can make double-poling more effective.
  • In skating, they stay near the industry norms (~89–90% of height) rather than going to extremes. Very long skate poles can interfere with rhythm, shoulder position, and pole recovery.

Overall, the message is that elite skiers are not just chasing the longest possible skis and poles. They are working within a height-based range and then fine-tuning for flex, feel, and technique strengths.

CMU cross country skier racing in the classic technique at a USCSA event, illustrating effective weight transfer and pole use in the context of optimal ski and pole length selection.

Practical Recommendations for College Athlete Classic Ski Length (top USCSA and NCAA Levels)

For most men (classic):

  • Aim for classic skis around 112–113% of your body height.
  • Example: at 180 cm tall, that points to skis roughly 203–205 cm.
  • Taller skiers (185–190 cm) will often be best served with skis in the 207–210 cm range, if the flex is correct.

For most women (classic):

  • The elite data suggest women tend to use somewhat longer classic skis relative to height than men (around 117%).
  • In practice, that often means using skis in the upper end of the recommended range for your height, as long as the flex and camber allow you to get kick without excessive force.

Key classic take-home: Start in the 112–117% of height range (depending on sex and weight), then fine-tune based on flex, snow conditions, and how well you can both glide and kick.

CMU cross country skier skate skiing during a USCSA race, demonstrating powerful skating technique and pole angles discussed in the ski and pole length research article.

Practical Recommendations for College Athlete Skate Ski Length (top USCSA and NCAA Levels)

For both men and women (skate):

  • A realistic target is about 104–105% of your body height.
  • Example: at 180 cm, a skate ski around 187–190 cm fits the pattern used by elite skiers in the study.
  • Going far beyond this range doesn’t show up as a performance advantage in the data and can make the skis harder to handle in technical terrain and tight corners.

Key skate take-home: Slightly longer than body height is good; very long is not automatically better. Match height, weight, and how the ski rides on snow.

Putting It All Together

  • Use height-based ranges from the study as a starting point, not a rigid rule.
  • Prioritize correct flex, snow contact, and feel underfoot over chasing the absolute longest ski you can stand on.
  • For classic, remember: better glide is only useful if you can still get reliable grip.
  • For skate, focus on skis that let you balance, edge, and accelerate smoothly, especially in race-pace skating.
  • Poles should be sized to maximize efficient force transfer without wrecking your rhythm or posture/body position.

The bottom line from this study is encouraging: once your skis and poles are in the right range for your body size, you can stop overthinking exact length and put most of your energy into what truly moves the needle: skills proficiency, training, and smart waxing.

Reference

Torvik P-Ø, van den Tillaar R, Sandbakk Ø. Choice of Pole and Ski Lengths Among Elite Cross-Country Skiers: The Influence of Sex and Performance Level. Frontiers in Sports and Active Living.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8100048/ 

Women’s collegiate mass-start classic race, with athletes using a wide range of ski and pole lengths, demonstrating how equipment choices appear in actual competition.