Training Structure

How do I choose my training structure?

On the Program tile, there is a "Training Structures" button. You will be able to view the possible training structures and how the structured plan looks over the course of a training block. Once you have found the appropriate training structure, click "Change my structure to this one".

How do I choose between 4,5 or 6 week performance test frequency?

For beginners and people in their first year of training, a 4 week cycle is best. As the body adapts more quickly in the beginning, performance tests need to be more frequent so that the training program remains congruent with the current performance. Therefore when gains are easy to come by, one should choose a 4 week gap and when improvements slow down, move towards 5 or 6 weeks between performance tests. The same principle applies for athletes of all levels. At the beginning of a season there will initially be fast improvements but when the performance gains slow down, longer periods of time are preferable between performance assessments.

How do I select the correct athlete level?

If you are a new athlete, or would like to have only 3 workouts per discipline per week, choose Novice. If you are more experienced, and can manage 4 workouts per week, choose "Amateur". If your training is a priority in your life and you are training for highly competitive purposes, choose the Elite amateur option. If training and racing is your full-time job, choose "Professional"

What are the differences bewteen 7, 14 and 28 day training cycles?

A 7-day cycle will have a rest day every week, a 14-day cycle will have 2 rest days every 2 weeks and a 28-day training cycle will have all the rest scheduled in the 4th week of a 4 week training block.

How and when do I use an Off-season training structure?

If you want to cut back on the intensity, volume or a combination of the two in your training after having achieved your goals for the season, taking a slightly easier training structure is a good option. An off-season training structure can keep you in a maintenance phase of training, so that you keep a base level of fitness and allow longer term recovery.

Training Volume

How do I change my training volume?

Click on the "Program" tile, you will see your training program and a few buttons above the program. Click the setting button to change the volume of your long run workout. Change the volume setting of your long workout by using the time picker. All other workouts will be calibrated relative to the long workout.

How is all my training calibrated from the long workout?

Each component of your physiology is incorporated in the program, other than with "off-season" or "base training" structures. MPG calculates the precise quantity and quantity to include in your training program, based on your own performance and training history.

How can I reduce my volume during the week for cycling, I don't have enough time?

In your program settings, click on the profile settings tab. For cyclists there is a setting called "Volume Load". Settings can be changed to 25%, 50% and 75% of the calculated volume. However, this is only valid for the Intense and Tempo workouts. Choosing this option will still give you the intensities you need to stimulate, but at a reduced, more conservative load.

Where can I view the training volumes I have completed over the previous week, month or year?

Clicking on the "Charts" tile on the dashboard you will have a variety of charts to choose from. You can choose Training Volume Charts from both time or distance. Choose the date range by clicking on a specific date, and the charts will plot your volume history over the chosen time period.

How does MPG progress/regress my training volumes?

MPG calculates the total training completed compared to the prescribed training. If the completed training is significantly less than what is prescribed, subsequent training volumes are reduced in order to find an equilibrium between prescribed training and completed training. If the vast majority of the prescribed training has been completed, MPG will increase your volumes incrementally.

Performance Assessments

Why do I need to perform these tests?

Performance tests are important for a number of reasons: It is the purest indication of whether your training has resulted in athletic improvement or not. By using multiple data points we can determine strengths and weaknesses in an athlete's profile and these details are used to accurately calibrate the training program.

How do I change the frequency or time between performance tests?

By choosing a 4, 5 or 6 week training structure, we can vary the time between performance tests. Tests more frequent that 4 weeks are often too intense for the body, and too little time is given for appropriate cycles of stress and adaptation. On the other hand tests which are more than 6 weeks apart are also not ideal. Too much time between tests results in the possibility that an athlete has unknowingly outgrown their training program, and is training at intensities that are no longer optimal to their physiology.

Why is there a shorter component and a longer component in the performance test?

Most coaches and systems take one data point for the calculation of training intensities. Some use 20 minute performance, or a performance of a specific time or distance. Hardly any make use of the relationship between various performances at various time intervals. By having multiple data points, a performance/duration curve can be calculated and so components of endurance, stamina and speed can be determined. As an example, two athletes might do a 5km running time trial, and have the same time. Yet if these athletes performed a test of 1km or 15km, the chances are very good that their times would differ, because they have different physiology and different strgnths and weaknesses. Yet, most coaches who make use of performance assessments will only use 1 data point, like the 5km time trial. The coach would then prescribe the exact same intensities for these two athletes, even though they are very different physiologically. In summary, the 2 different components of the performance tests are to ensure that intensities prescribed in the program are as accurate as possible for every athlete, and so that a profile of the athlete's strengths and weaknesses can be determined.

Where can I view the results from previous performance tests?

On the dashboard there is a "Performance Assessments" tile. A history of past assessments can be viewed and results from completed assessments can be entered. Protocols of how the performance tests should be performed are also found here.

How do I hide myself from the leader board?

In the "Program" tile, click on the "Settings" button. Choose the "Profile Settings" tab and in the box which says "Hide from the leaderboard", choose "Yes" as the option. Click the "Save" button on the bottom of the page to keep those changes.

How do I enter my performance assessment numbers?

When your scheduled assessments are due, after performing them, when you click on "My Training Program" you will be asked to enter the values, before you can see your program.

I did my Performance Assessments but I am not being prompted to enter my numbers!

This will happen in the scenario where a race taper/recovery overlaps your scheduled Performance Assessment day(s), and they are shifted to an earlier date. Don't worry, you will be prompted to enter them before the end of the training block.

What happens if I don't enter my numbers on the allocated day?

You have 10 days to enter your Performance Assessment numbers, after the due date. Please note that you won't be able to view your program until the numbers have all been entered. But don't worry if you missed out, you can enter them again at the end of that training block and the program will be adjusted accordingly.

Why is my program using my values from the last training block?

If you did not enter your numbers within the 10 day grace period the system automatically uses the numbers that were last entered. Please refer to the previous question.

What happens if I have a race and the taper/recovery overlaps my scheduled Performance Assessments?

Your Performance Assessments will be moved to the start of the taper period. In certain cases (e.g. a "C" race for triathletes) all three assessments may appear on the same day. This is to avoid having to do the assessments too close to the race.

Workout Logging

How do I log my completed (or missed) workouts?

Click on the "Workout Logging" tile on the dashboard. Here you will see the workouts which have yet to be logged. You can simply fill in the times, distances and workout details and these will be available to you in your history to reference at a later stage. Athletes who are connected to coaches on MPG will have their coaches view these workout comments every day, and ease of communication is enabled between athlete and coach. Workouts can also be autologged using Strava.

How do I log my workouts using Strava?

If you would like to download your device and log workouts without having to do it manually, Strava can be used. Create a free or premium Strava account and link your training device (watch) to Strava. When you want to log your workouts, go to the "Workout Logging" page and click on the "Connect with Strava" icon. Workouts that have previously been downloaded to Strava will be autologged, provided the workout was performed on the correct day. Workouts done on different days to the prescribed training will have to be logged manually.

How will logging my workouts affect subsequent training programs?

Consistent training will result in incremental increases to training volume. When many workouts have been missed in the training block, the volumes in the subsequent training block will be reduced.

Where can I view a history of my workouts?

In the "Workout Logging" tile you will see a "History" button. There you will find all your logged workouts. You can filter those workouts, by choosing say "Long Run". All your long runs will then be filtered out and you can compare and analyse your training and progression.

What happens if I don't log workouts for an extended period of time?

Unlogged workouts left for an extended period of time will be logged as 0% completed. Subsequent training programs will be created accordingly. If an entire block has been missed, the volumes will stay at roughly the same level as the last completed training block.

Adding Events

How do I add an event into MPG?

Click on the "My Events" tile on the dashboard. There you will have the option to enter an event into the system. Simply choose the event type, the details of the event and the date, and it will appear on your calendar.

Will my program change to accommodate the race or event?

Yes. A or B races entered into the system will ensure that the build-up to that event has specific workouts geared towards the specific demands of the event. In addition taper and recovery periods will automatically be created in the training program and calendar.

How do I choose between A,B,C or D race importance?

There should be a maximum of 2 "A" races per year. These should be spaced a minimum 4 months apart so that proper build-up and recovery can be planned. "B" races should be spaced at least a month apart from other races, as these are still very important races. "C" races are more for training and can be done on a more regular frequency, although if done too frequently, will result in too little training time and too much rest and recovery. This inhibits the consistency that athletes should be striving towards, in order to keep improving. "D" races simply replace the planned workout for that day, and can be done on a more frequent basis.

How do I add a training camp, or a period of time off?

Periods of time off and training camps are added as events and can be chosen from the event type in the "My Events" tile. Simply choose the event type, enter the dates and it will be added to your program and calendar.

Will my program change to become specific for the course and conditions of my race?

Yes. The program will change to prepare the athlete for the demands of the event. For example, hilly running races will have hill repeats added to the program, short races will have shorter, faster interval repeats. These changes occur in the final 6-8 weeks in the build-up to "A" and "B" races.


What makes this program different from any other training program out there??

A few key attributes make MPG totally unique:

1) Each workout is selected based on the athlete's unique physiological profile. Each workout is unparalleled in terms of individual exercise prescription accuracy, specificity and adaptability. We provide precise pacing, effort and heart rate zones for every interval of every workout. No more "Zone 4" or "Tempo" as your only reference to the intensity or effort of the workout, which is a staple in most coaches arsenal, and is hugely open to interpretation.

2) MPG uses multiple data points to create a performance curve, which is then used to generate all the precise training zones. No other online coaching platform makes use of multiple performance data points to create a complete physiological profile of each athlete. Rather, they use simple and very generalised information such as "What is your 5km, or your marathon time?" and treat every athlete as if they are exactly the same in terms of power and resistance to fatigue. In essence, they assume a straight line of performance for all the athletes, where an individual, variable curve is more accurate and appropriate.

3) A coach might have 30 or 40 workouts in their database, from which to choose from. If they are exceptional, they may have as many as 200. MPG creates every workout from scratch, based on all your individual physiological data. There are no completed programs stored in the database. Each workout is pieced together for each individual athlete, every time.

4) MPG gives you a training program that mirrors your current physiology, whereas other programs "Train you for an event" and predetermine your rate of adaptation. MPG, in effect, trains you far better for your event, because it progresses you according to where you are, not according to where someone thinks you should be. MPG takes the guessing out of the equation and gives you training that your body will cope with, but from which you will adapt maximally from. Doing more than you should causes illness and injury, doing less will result in very little improvement. MPG harnesses this balance perfectly and our results bear testimony to this. When an athlete enters an important event into the system, the workouts in the training program will become specific to that event.

5) MPG offers unparalleled service. Not only are we the very pinnacle of endurance exercise prescription, we are passionate about the well-being of all our athletes

6) MPG offers a money back guarantee. If you don't improve, or you are disappointed with our service, you get your money back.

7) MPG gives you accurate race pacing guidelines, based on your performance tests. These have proven to be extremely accurate.

8) Progress and real performance are charted and graphed so that you can see whether you are improving and by how much. All of our charts and graphs are completely unique to MPG, and each one is designed in such a way that it tells the athlete what they need to know. They are easy to interpret and most importantly, they are accurate.

How accurately can MPG determine optimal race pacing?

The race pacing is extremely accurate because it has been tried and tested over hundreds of athletes over a long period of time. They are physiologically determined from your own real-life performances.

Do I have to train on my own or can I train in group sessions?

Group workouts can still be very effective by simply meeting at the designated time and place, with each athlete sticking to their respective numbers within the workout. Coaches who use MPG can organise their athletes into groups whereby all athletes added to the group will automatically get the same workout, yet at their own individual pacing and intensity parameters.

The camaraderie and accountability are what makes group workouts so appealing, and this can be achieved without having to sacrifice training specificity.

Will MPG give me a generic, cookie cutter type training plan?

No, MPG will create optimized workouts based on your training history and current physiology. You can choose from many different training structures to find one that suits your lifestyle and training philosophy best. Contact with an MPG coach is essential to get the best use out of your training time.

Does the MPG system allow for illness and injury?

Yes. If you are injured, ill or simply did not have time to complete your workouts, you will complete your log accordingly and MPG will reduce your next training block in accordance with how much training was missed. Your performance assessments will always keep your prescribed intensity at the perfect level, and your training consistency will determine the rate of increase or decrease in training volume.

I don’t have access to either a power meter or a watt bike. How well will the system work using a heart rate monitor?

The heart rate zones are accurate, as accurate as any heart rate based program can be. So, if that is all you have, combined with perceived effort, you won't get a better stimulation of all your physiological zones within your context. But, having said that, we can get much more accurate intensities using power. So, if you don't want to use power, simply choose the "I don't have a power meter in your program settings and then follow the workouts according to heart rate and perceived effort. We cannot accurately plot or predict performance with only heart rate, so there will be another limitation to going with a purely heart rate based approach. We prefer to plot and show improvements in very quantifiable and tangible parameters. That way, we can ensure that the desired outcome from the training is being measured and achieved each block.


I did not receive an activation link by email. What do I do?

First check your spam folder - the email may have been filtered out. Please add admin@myprogramgenerator.com  to your known senders list. If you don’t find the email in your spam folder, go to the Login page and click “No Activation Link?”. Enter the username and email address you registered with. A new email will be sent to you. If you have forgotten your username, please email us or submit a query on the contact form.


MPG is designed for runners, swimmers, cyclists and triathletes. MPG accurately determines where your fitness is at and then gives you the optimal training program that keeps adapting as you adapt.

It is scientifically accurate, affordable and it will guarantee that you improve your performance as fast and as safe as possible. It is without doubt the best value for money coaching solution available, anywhere in the World.

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