Study note • PMID 37163550
Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis.
How to use this page
This note summarizes one study record. Check the participants, methods, results, and limitations before applying it to training.
- • Systematic review and meta-analysis directly evaluated trained endurance athletes.
- • Performance benefits appeared in both time-trial and time-to-exhaustion outcomes.
- • Subgroup guidance is useful but less certain than the overall taper effect.
ELI5
In plain language
Across 14 studies, a planned reduction in training before competition improved time-trial and time-to-exhaustion performance in endurance athletes.
The review did not find significant changes in VO2max or movement economy, suggesting the benefit came from reducing fatigue rather than creating new fitness.
The strongest subgroup pattern lasted 21 days or less, reduced training volume by 41–60%, and maintained training intensity and frequency.
Takeaways
What the abstract suggests
- • Tapering improved time-trial performance across the included endurance studies.
- • Tapering also improved time to exhaustion.
- • VO2max and movement economy did not change significantly.
- • The best-supported pattern was a progressive or step taper lasting no more than 21 days with a 41–60% volume reduction and intensity and frequency maintained.
Protocol
Protocol (as reported)
- • Plan the taper for 21 days or less before the target endurance event.
- • Reduce training volume by roughly 41–60% from the pre-taper level.
- • Maintain training intensity rather than replacing every quality session with easy work.
- • Maintain training frequency where recovery and health allow.
- • Use a progressive or step reduction and individualize it; do not add a pre-taper overload block as a universal default.
Fit
Who it may help, and who should be cautious
Who it helps
- • Trained endurance athletes approaching a priority race or time trial.
- • Athletes carrying accumulated fatigue after a consistent build.
- • Coaches choosing between taper duration and volume-reduction strategies.
Who should be cautious
- • Athletes trying to compensate for missed training by adding a last-minute overload block.
- • Athletes with illness, injury, or unusually low training load who need an individualized plan.
- • Athletes who have never rehearsed their taper response before a lower-priority event.
Methods
What the study actually did
- • Systematic review and meta-analysis of 14 endurance-training studies.
- • Compared tapering effects on time-trial performance, time to exhaustion, VO2max, and movement economy.
- • Analyzed taper duration, volume reduction, intensity, frequency, and taper pattern in subgroups.
- • Included trained endurance populations, with protocols and sports varying across studies.
Full paper
What the full paper adds
- • The meta-analysis included 14 studies of endurance athletes.
- • Tapering significantly improved time-trial and time-to-exhaustion performance.
- • VO2max and movement economy did not change significantly.
- • Successful subgroups used tapers of 21 days or less, reduced volume by 41–60%, and maintained intensity and frequency.
Results excerpt
What the abstract reports
“Tapering improved time-trial and time-to-exhaustion performance without significant VO2max or movement-economy changes.”
Note: excerpts are short; for full context, read the paper.
Limits
Limitations and bias
- • Only 14 studies were included, and subgroup estimates rely on smaller subsets.
- • Sports, athlete levels, taper designs, and performance tests varied across studies.
- • A subgroup signal involving pre-taper overload should not be treated as a safe universal prescription.
- • Individual taper response still depends on prior load, fatigue, health, and event demands.
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