Wang et al. 2023, Tapering and endurance performance — systematic review & meta-analysis

Meta-analysis of 14 studies (searches to September 2022) confirming significant performance improvements from tapering: time-trial SMD -0.45, time-to-exhaustion SMD 1.28. A notable finding is that tapering combined with pre-taper overload training produced larger gains than conventional tapering alone, a nuance absent from earlier reviews. Optimal taper: volume reduced 41–60%, intensity and frequency maintained, duration ≤21 days. Strong.