← All terms
Taper
Rating
Taper is a planned reduction in training volume 1-3 weeks before a race, while maintaining intensity. The goal is to arrive at the race fresh rather than undertrained.
In detail
Volume is typically reduced by 40-60% from peak, keeping short segments at race pace so the legs "remember" the speed. A proper taper removes accumulated fatigue and replenishes muscle glycogen stores — studies show that a well-executed taper improves performance by an average of 2-3%.
How to use it
Don't try to "cram in" extra training in the final week before a race with a large volume — that's a classic mistake that can ruin months of preparation; trust the plan and reduce volume, even if it feels like you're not in good enough shape.