पीरियडाइज़ेशन प्लानर कैलकुलेटर — सूत्र

## Training Periodization

Periodization structures training into phases that progressively build fitness and allow for peak performance at the right time.

### Three-Phase Model

**Base Phase** (40%): Build aerobic capacity and general strength with moderate intensity and increasing volume.

**Build Phase** (35%): Increase intensity with sport-specific work while maintaining volume.

**Peak/Taper Phase** (25%): Reduce volume while maintaining intensity to achieve supercompensation for competition.

**Phase Duration = Total Weeks x Phase Percentage**