PLANNING · TAPER
Race-Week Taper Planner
Build a race-week taper using the Bosquet 2007 meta-analysis: 41–60% volume reduction over 8–14 days while keeping intensity sharp.
Result
Volume Reduction Over the Taper
Weekly volume from peak through race week (Bosquet 2007 protocol).
Weekly taper plan
| Week | Volume | Cut % | Long run | Notes |
|---|---|---|---|---|
| −2 | 80 km | 0% | 36 km | Cut weekly long run by ~25%; keep intensity sharp but shorten reps. |
| Race wk | 32 km | 60% | 14.4 km | Race week — short shakeout efforts, no new stimulus, prioritize sleep and carbs. |
How to use it
- Open Race-Week Taper Planner and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is Race-Week Taper Planner best used for?
Race-Week Taper Planner helps you build a race-week taper using the bosquet 2007 meta-analysis with distance-aware depth and weekly plan. so you can turn estimates into practical next steps.
How do I avoid misleading results?
Use realistic baseline inputs, run multiple scenarios, and update assumptions as your training, recovery, or nutrition changes.
Is this medical advice?
No. Outputs are general planning estimates and do not replace professional medical guidance.
Is this free and private?
Yes. Tools run client-side in your browser with no signup.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
Related Resources
Learn the decision before you act
Every link here is tied directly to Race-Week Taper Planner. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
How To Use
4 STEPSHow to Use Race-Week Taper Planner
Step-by-step guide for the Race-Week Taper Planner: inputs, interpretation, and reproducibility tips.
ReadFormula
5 VARIABLESMarathon Pace Elevation Formula
Marathon elevation pace correction: +12-15 sec per 1000m elevation gain (uphill), -4-6 sec downhill. Minetti 2002 + Townshend 2009 validated.
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4 VARIABLESRace-Week Taper Formula
Race taper: 41-60% volume reduction over 8-14 days while maintaining intensity. Mujika & Padilla 2003 meta-analysis. ~3% performance gain.
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Long-form context behind the calculator output.
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