Competition Taper & Peaking
Science-based tapering for powerlifting, bodybuilding, running, cycling, and combat sports. Maximizes supercompensation.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Competition Taper & Peaking
Science-based tapering for powerlifting, bodybuilding, running, cycling, and combat sports. Maximizes supercompensation.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Sport
Choose the option that matches your context; available options include Powerlifting, Bodybuilding, Running.
Weeks to competition
Enter a measured or estimated value (minimum 1) (maximum 8), using the unit indicated in the field label.
Current weekly volume (sets)
Enter a measured or estimated value (minimum 10) (maximum 400), using the unit indicated in the field label.
Current frequency (days/wk)
Enter a measured or estimated value (minimum 1) (maximum 7), using the unit indicated in the field label.
Current intensity (% 1RM)
Enter a measured or estimated value (minimum 40) (maximum 100), using the unit indicated in the field label.
Fatigue level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Tapering is highly individual. These protocols are evidence-based starting points — adjust based on your coach's guidance and your response.
Read the full disclaimerFrequently asked questions
What does the Competition Taper & Peaking estimate?
Science-based tapering for powerlifting, bodybuilding, running, cycling, and combat sports. Maximizes supercompensation.
Which information do I need for this recovery tool?
Provide Sport, Weeks to competition, Current weekly volume (sets), Current frequency (days/wk), Current intensity (% 1RM), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Tapering is highly individual. These protocols are evidence-based starting points — adjust based on your coach's guidance and your response. Read the medical disclaimer.
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