What “peaking” means
Peaking is reducing fatigue while keeping sharpness. You don’t get fitter in the final week—you arrive fresher and more prepared.
4-week outline
Week 4 out: Last big build
- One hard hybrid brick
- One quality run session
- Strength stays heavy but controlled
Week 3 out: Specificity
- Race-like intervals (1km repeats)
- Station efficiency under fatigue
Week 2 out: Taper begins
- Reduce volume ~20–30%
- Keep intensity (short sharp sets)
Race week: Freshness
- Reduce volume ~40–60%
- Short primer session 48–72h out
- More sleep, calmer nutrition routine
Common mistakes
- Trying new workouts or new shoes close to race day
- Cutting intensity entirely (you feel flat)
- Last-minute extra volume “just in case”
