Calculateur d'Affûtage
Planifiez votre période d'affûtage avant une compétition.
Taper Week 1 Volume
8.8 hours
Taper Week 1 Volume vs Peak Weekly Volume
Formule
## Pre-Competition Tapering Tapering is the systematic reduction of training volume before competition to allow full recovery while maintaining fitness. ### Exponential Taper Model **Weekly Volume = Peak Volume x e^(decay_rate x week)** **decay_rate = ln(Final %) / Taper Weeks** Research shows that an exponential taper (progressive reduction) outperforms linear tapers. Volume should decrease 40-60% while intensity is maintained at or above pre-taper levels.
Exemple Résolu
Tapering from 12 hours/week to 40% over 3 weeks.
- 01Decay rate = ln(0.40) / 3 = -0.916 / 3 = -0.305
- 02Week 1 = 12 x e^(-0.305) = 12 x 0.737 = 8.8 hours
- 03Week 2 = 12 x e^(-0.611) = 12 x 0.543 = 6.5 hours
- 04Week 3 (final) = 12 x 0.40 = 4.8 hours
Questions Fréquentes
How long should a taper be?
Research supports 2-3 weeks for most endurance events. Too short a taper does not allow full recovery; too long can lead to detraining.
Should I reduce intensity during a taper?
No. Maintain intensity (pace, power) while cutting volume. This preserves neuromuscular fitness and race-specific adaptations while allowing metabolic recovery.
How much performance gain can I expect?
A well-executed taper typically improves performance by 2-6%. For a 3-hour marathoner, that could mean 4-10 minutes faster.
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