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My Program Generator™ is the next generation in fitness training and specifically designed to provide optimised personal training programs, race planning and real performance tracking for Runners, Swimmers, Cyclists, Duathletes, Aquathletes and Triathletes.

MPG's Vision is to keep endurance athletes in the "sweet spot", where training stress is perfectly matched with physiological adaptation. MPG™ is unique in that it offers individual and personalized programs that will help you to "Optimise every workout" and experience the myriad of benefits it offers:


Since your body is constantly in a state of flux, you are very seldom in the same physiological state and your training program should mirror this phenomenon. MPG helps you achieve this goal with the result that your training is always fresh and has so much variation built in to it that the exact same workouts are seldom repeated.

The MPG™ system has been designed from over a decade of research, development and experimentation by specialists. It's built around analysis of the individual athlete's performance and uses this information to prescribe precise training efforts and speeds.

Latest News

Great results from our athletes that participated at the following events this past few weekends:


  • Well done to Alastair Stewart for his podium age group at Ironman Western Australia and a Kona ticket for next year!!!!! fantastic race! Also we had athletes racing at Buffelspoort, Tribal Race and Stellenbosch in Cape Town.

  • Great weekend of racing for the MPG Team, with the Midlands ultra, 70.3 Bahrain, the tough one in Johannesburg and the Double Century in Swellendam, Cape Town. Good results at the midland for Tony Lederle, Shannon and Tommy and second position for Michael Tucker at the 70.3 Bahrain. Also the DC team smashed the 12 man record doing 200km in under 5 hours! Well done!

  • Fantastic racing this weekend for MPG Athletes all over the world. Special Mention to  Mark Pellew with another great Age Group win at Ironman Arizona. Also we had a few podiums at the 5150 Germiston and many of our athletes invaded the streets of Johannesburg for the 94,7 cycle Challenge

  • Great racing this past weekends, with a overall age group win for Chris Vosloos at 70.3 Xiamen and great racing overall at Trinity Sport Olympic triathlon in Germiston, Johannesburg. We had also athletes taking part at the 94,7 MTB challenge and Go Sport Hazeldean Duathlon

  • What a fantastic Weekend or racing around the world. We had Nic Chapman racing at Kona for the Ironman World Champs in very tough and hot conditions. He managed to break 10hr so congratulations. Also at Suncity we had a super weekend, with the sprint triathlon on saturday and the olympic triathlon on sunday. We had fantastic weather and we got 15 podiums in total on the day. Many podiums but also many first times and PB's, proud of the MPG Team!

  • Another fantastic result for Mark Pellew at Ironman Barcelona with a second overall age grouper and a fantastic time of 8h:44m
  • Well done to First timers Carlos and Alvaro for completing their first Sprint triathlon and Half ironman distance triathlon in Malaga, Spain!

  • Good racing at the Theewaterskloof Dam outside Cape Town at the Cape ultra and sprint distance races presented by Miway. The conditions were really hard so well done to all that finished and congratulations to Grant Lapping for his age group win!

  • Results



Justin Gaffney

For those people trying to get the best out of their training, give MPG a shot. It will change your life.

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Three years ago I started triathlon in order to try and get fit. I started with a 3 hour 5150. Fast forward 3 years and I have recently finished 70.3 East London in a time of 5:11 and 70.3 Durban in a Personal Best Time for the distance of 4:50. Leaps and bounds improvement.

This was achieved through the guidance of Freddy Lampret initially as part of Fleet Triathlon squad and subsequently MyProgramGenerator (MPG). Freddy challenged my initial thinking that I was not an athlete and was doing this just to get fit.


His training plans pushed me to become a better athlete and more recently his MPG training platform has shown me how much I am improving after each block with a testing block (admittedly I have a bit of a love hate relationship with the testing block). His advice has always been spot on saving me time in transitions, sorting out nutrition problems, planning my race and improving efficiency in each discipline. The MPG training platform gives me a monthly program that I follow with clear targets for each workout. There is also a handy feature where you can log comments after each workout as well as percentage completion.

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Pam Bohrer

From 2.8w/kg to 3.2w/kg in 2 months!

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I’ve been doing a fair amount of training (or so I think) for 3 years and kept getting the same result every year at 94.7... Just over 3 hours (3.05, 3.01, 3.08). I always spin several times a week and I ride almost every Saturday and Sunday, both road and MTB.My fitness has always been constant, with good endurance. I’ve done 7 road rides from Joburg to Durban, Epic, Sani2C, Half IronMan and a few other ultra events.

This year I decided I really need to take it up a notch. I don’t train more hours than before, just in a more scientific and targeted way. In a way that is personalized and intended to maximize the improvement by taking into account where I really am at the moment.It really seems to be a perfect balance between intense sessions and recovery and (yes!) rest. The improvement so far has been phenomenal, and I just know that breaking 3 hours at 94.7 will be too easy a goal for me in a few months’ time.

I’m so excited to see how far this body can take me. I’ve never been so motivated in my training, because now I have certainty and I can measure the results with such accuracy. I feel like before I was investing in the stock exchange but I was only able to see my bank statement a few times a year, when there was an important race. Now I check and measure myself weekly and test monthly, in absolute terms, comparing apples with apples, and I can see continuous, incremental improvement.

Thank you MPG!!!


Jason Wilford

I never in my wildest dreams thought I would ever put a Long Distance World Champs top 10 (in the most competitive category) on my Tri CV

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Towards the end of 2015 I believed that I had hit a plateau in my triathlon career, I had achieved some really awesome things – podiums, national selections for both short and long distance Tri and even raced a decent world champs in Chicago coming in the top half of my field. My performance, however, reached a static level and all I was doing was training really hard to maintain the same speed and times. My initial opinion of MPG was that it created somewhat generic programs probably with high volumes and I was not really interested in looking into it any further. The shift came at this year’s Ironman, where I delivered what for me was a decent 11-hour finish, but a really defining moment of the race was when a long-time female friend and MPG athlete ran me down and passed me on the last lap of the run. I knew she had only been active in the sport for 2 odd years and all that time with MPG and she had just ran past me as strong as any athlete I have seen in the last lap of a full IM. I later watched her and other MPG athletes, both podium and collect their Kona entries and at the same time realized how many of the top athletes whom I respect and aspire to be as good as, had joined MPG and were training on the program.

Obviously I was missing something and although still skeptical I decided to sign up. I almost immediately saw a difference, I wasn’t actually training any harder and to my amazement I wasn’t training any longer either. After 15 years of competitive endurance sport I was able to very quickly realize the genius in what Freddy Lampret had created and how this was going to fundamentally change me as an athlete. The individual specificity that the program gave me in my training, based on my key indicators in each discipline was incredible, providing me with not only very precise training parameters but the confidence in knowing I was achieving exactly what I was supposed to in the time I had available. As a company MD with a family who is also very competitive, time is as with anyone in my position the most valuable resource I have and with MPG I knew I wasn’t wasting any of it. The constant re-assessment allows an athlete to always be training at a level that will make him or her improve without taking them too far or too hard, which nearly always results in injury.

Barely into the program I delivered a Top 10 at the Durban 70.3 which was raced without my strongest discipline, the swim, this was not only my best 70.3 result but the first race where I felt I had complete control of my race strategy and pacing as MPG had provided me with the exact parameters within which to race. It was at around this point that I decided I really wanted to use my experience and the amazing MPG tool to help other athletes to achieve all their goals and more. So after going through an extremely intensive and physiologically detailed training course with Freddy and managing to pass his stringent tests, I became a coach and MPG guide. I am currently providing the MPG experience and benefits to over 30 athletes of varying levels and enjoying every minute.

I followed Durban up with my best 5150 result, a 2nd place at 5150 Bela-Bela including a course PB and Standard distance run PB. However, my biggest achievement in Tri thanks to MPG was to come at the ITU long distance world champs in Oklahoma, where I managed to achieve a 9th place, top ten finish. I never in my wildest dreams thought I would ever put a LD world champs top 10 (in the most competitive category) on my Tri CV. I will continue to train and coach on MPG as long as I am able and I am very grateful I decided to put them to the test and ultimately join the team.

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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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