About the volume, frequency, intensity and duration of trainng during taper for endurance sports. Conclusion: A well-designed taper can improve performance by about 3% over the year's best performance. The taper should involve a progressive decrease in training volume of 70 to 90% and an increase or maintenance of training intensity over a seven- to 21-day period. The decreased training volume should be accomplished by decreasing distance or time per session. The number of training sessions per week should not be reduced by more than 20 to 50%.
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