Amid the extensive integration of renewable energy sources and rapid development of variable-speed pumped storage systems (VPSSs), demanding regulation tasks introduce risks to hydraulic-mechanical systems, revealing a growing trade-off between wear and regulation. From the economic and safe operation perspective, this paper aims to accurately quantify and enhance comprehensive regulation performance of hybrid pumped hydro storage systems (HPHSSs) with VPSS. First, a generic framework is established to quantitatively evaluate synergistic regulation performance (SRP), combining regulation intensity and frequency suppression effect of each unit type. Next, a frequency-division coordinated control method is proposed based on the amplitude-frequency characteristics, designed to leverage the rapid response capabilities of VPSS, and the coupling mechanism between this method and the conventional speed limiter module in affecting system dynamics is elucidated. Finally, comprehensive evaluations of HPHSS under typical disturbance scenarios are conducted, with frequency-division parameter further optimized for different system configurations. The results indicate that HPHSS exhibits excellent global stability with the coordinated control, reducing magnitude of average frequency deviation from 10−3 to 10−4, greatly enhancing the SRP. Additionally, an optimal cut-off frequency is identified within 0.05–0.5 Hz, showing an increasing trend as VPSS proportion decreases. These findings provide a novel sight for the safe and optimized operation of HPHSS.
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