Every Training Arc in EndoGusto splits the weeks before a goal race into training phases: Base, Build, Peak, Taper, and Transition. Each phase has a different job, from building aerobic capacity to arriving fresh on race day. Knowing what each one is for helps you choose the right sessions for every week.
This guide explains what each training phase means and how the phases fit together.
Training Phases at a Glance
Phase | Main goal | Typical length |
Base | Build aerobic capacity | The longest phase of the plan |
Build | Add race-specific intensity | Several weeks before Peak |
Peak | Reach the highest training load | 2 to 4 weeks |
Taper | Reduce load to arrive fresh | 1 to 3 weeks |
Transition | Recover after the goal race | Set when you create the Arc |
The Five Training Phases
Base
The Base phase helps athletes build solid aerobic capacity before they move into harder, race-specific work. Most sessions are easy to moderate, and volume rises gradually from week to week.
Build
In the Build phase, athletes start training at race-specific intensities and prepare physically and mentally for the goal race. Tempo and interval sessions take a bigger share of the week.
Peak
The Peak phase carries a greater training load than any other phase. It usually lasts 2 to 4 weeks and starts 3 to 5 weeks before the goal race.
Taper
The Taper lasts 1 to 3 weeks. Athletes reduce their training volume by 30 to 80%, which lets the body recover and arrive ready for the goal race while keeping some intensity to stay sharp.
Transition
The Transition phase follows the goal race. Training drops to a low, unstructured level so the athlete can recover physically and mentally before the next cycle begins.
Plans Created with the Older Macrocycle
Before the Training Arc, EndoGusto plans used a macrocycle that also included a Prep (Preparation) phase. Prep helps athletes return to structured training rather than prepare to race, with weekly volume at 40 to 60% of what they will do later in the season. Macrocycle plans that were already running stay visible on the calendar until they end, but new plans use the Training Arc.
To plan a new season, see How to Create a Training Arc in EndoGusto.
Tips for Coaches
Adjust phase length to the athlete. A beginner may need a longer Base; an experienced athlete returning from a short break can move into Build sooner. The Arc proposes lengths, and you can edit them.
Match session types to the phase. Lean on easy and long sessions in Base, add tempo and intervals in Build and Peak, and keep short, sharp efforts in the Taper. See What Are the Workout Categories in EndoGusto?
Protect the Taper. Cut volume, not all intensity. A few short efforts at race pace keep the athlete sharp without adding fatigue.
Don't skip Transition. A planned recovery block after the race lowers the risk of burnout and sets up a stronger next cycle.
For Athletes
Your coach plans your season in phases, so the type and amount of training changes as your goal race gets closer. If a week feels much easier or harder than usual, it's likely a change of phase. Ask your coach if you want to know which phase you're in.
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