Tapering Calculator
Plan a pre-competition taper by calculating weekly training volume reductions using an exponential taper model.
Taper Week 1 Volume
8.8 hours
Taper Week 1 Volume vs Peak Weekly Volume
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.
Example Calculation
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
Frequently Asked Questions
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