赛前减量计算器 — 公式
## 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.
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.
计算示例
Tapering from 12 hours/week to 40% over 3 weeks.
- Decay rate = ln(0.40) / 3 = -0.916 / 3 = -0.305
- Week 1 = 12 x e^(-0.305) = 12 x 0.737 = 8.8 hours
- Week 2 = 12 x e^(-0.611) = 12 x 0.543 = 6.5 hours
- Week 3 (final) = 12 x 0.40 = 4.8 hours