Calcolatore Pianificazione Periodizzazione
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Base Phase Duration
6 weeks
Base Phase Duration vs Total Preparation Weeks
Formula
## 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**
Esempio Risolto
A 16-week training plan with 40% base, 35% build, 25% peak.
- 01Base phase = 16 x 0.40 = 6.4, rounded to 6 weeks
- 02Build phase = 16 x 0.35 = 5.6, rounded to 6 weeks
- 03Peak/taper = 16 x 0.25 = 4.0 = 4 weeks
Domande Frequenti
What is periodization?
Periodization is the systematic planning of training into distinct phases with varying volume, intensity, and focus to optimize adaptation and peak at the right time.
Why not train hard all the time?
Constant high-intensity training leads to overtraining, injury, and stagnation. Periodization alternates stress and recovery to drive continued improvement.
Can I adjust the phase percentages?
Yes. Beginners benefit from a longer base phase (50%+), while experienced athletes with a strong base can allocate more time to build and peak phases.
Impara