Will You Lose Strength and Speed once you Stop Training?

Are you worried you have lost strength or speed now that you have stopped training? If it has been more than 30 days you likely have.

Here is a breakdown of decreases in different performance attributes over time:

After ~ 7 days Loss of ~ 10% of maximal speed.
After ~ 14 daysLoss of muscle size and endurance
After ~ 21 daysLoss of ~ 10% of anaerobic capacity (repeated sprint ability)
After ~ 30 daysLoss of ~ 10% of maximal strength
Loss of ~ 10% of maximal aerobic endurance
After ~ 60 daysLoss of ~ 20% of maximal strength
Loss of ~ 20% of maximal aerobic endurance