Planning
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
Weekly volume through the taper
From your peak week to race week.
Week by week
2 weeks out
44.8 km (44% under peak) · longest run 20.2 km · 3 quality sessions
Keep the pace of quality sessions and the number of runs; shorten the reps, easy runs and long run.
Race week
27.2 km (66% under peak) · longest run 12.2 km · 2 quality sessions
Race week: every usual run, all short, with a few race-pace strides; nothing new, sleep and carbs first.
The formula, worked through
- Formula Race-Week Taper Formula + Carb Loading (Burke)
Race-week taper formula: cut volume 41–60% over about 2 weeks while holding intensity and frequency (Bosquet 2007); performance usually improves about 3%.
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Articles
- 9 min read How Many Sets Per Week for Hypertrophy? 10-20 Per Muscle
How many sets per week for hypertrophy: 10-20 hard sets per muscle. Pelland 2026 (67 studies) shows growth keeps rising past that, with diminishing returns.
- 7 min read How to Plan a Deload Week
Deload week planning: when to take one (set/rep stagnation, RPE drift, sleep markers), how to scale volume vs intensity, and what to monitor on return.
- 6 min read From a 40-Minute 10K to a Half Marathon: A Riegel Walkthrough
Forty-minute 10K via Riegel predicts 1:28:15 for the half marathon and 3:04:00 for the marathon. The 1.06 exponent, where it holds, where it lies.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/race-week-taper.js";Input and output contract, TypeScript types and the guide for agents.