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Taper Plan Calculator

Work out taper plan instantly with clear inputs, formula shown and shareable results.

About Taper Plan Calculator

Tapering trades volume for freshness. Meta-analyses point to a two-week taper cutting volume 40-60% while holding intensity, which typically produces a 2-3% performance gain. From 60 km a week that means about 42 km in the first taper week and 30 km in race week, with the same quality sessions at reduced length.

Formulas

Race week volume

volume = normal x (1 - total reduction)

Weekly step

reduction per week = total reduction / taper weeks

Worked example

With the default values below, Taper Plan Calculator returns Race Week Volume of 30.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Normal weekly volumeminimum 0 km
60 km
Length of the taperminimum 1 days
14 days
Total volume reduction by race weekaccepts 0–90 %
50 %

Results

Race Week Volume
30.0 km
Reduction Per Taper Week
25.0%
First Taper Week Volume
45.0 km
Intensity Advice
Keep intensity at race pace or above; cut volume, not sharpness

Step by step

  1. 1Values used
  2. 2Race week volume
  3. 3Weekly step
  4. 4Race Week Volume= 30.0 km
  5. 5Reduction Per Taper Week= 25.0
  6. 6First Taper Week Volume= 45.0 km
  7. 7Intensity Advice= Keep intensity at race pace or above; cut volume, not sharpness

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why keep intensity high during a taper?

Because cutting intensity causes rapid loss of neuromuscular sharpness. Volume drives fatigue; intensity maintains fitness.

How long should a taper be?

Roughly one week for a 10 km, two weeks for a half marathon and two to three weeks for a marathon.

Related Calculators

Taper Plan Calculator – Calculate Race Week Volume