Turn your timeline and training age into a simple block structure before you overfill the calendar.
Build Weeks
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Enter your runway, training frequency, and current workload to sketch a practical build-deload-taper flow.
Tap an example to prefill the calculator with sample values.
Half-marathon runway
16-week intermediate build
A runner or hybrid athlete wants enough load progression, a couple of deloads, and a short taper before race week.
Result: 12 build weeks, 2 deloads, 2 taper weeks
Strength cycle
12-week advanced block
An experienced lifter wants a tighter cadence with more frequent deloads and a lower peak-volume ceiling.
Result: Frequent deloads, lower peak set count, heavier peak-intensity target