Training Plans

HELPING YOU achieve your next Goal

 

Training Plans are a cost-effective guide to assist you in reaching your short-term goals. We have developed a number of proven Training Plans over time that will take you from where you are to where you want to be with your Cycling.

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MTB - Winner - Absolute Motion

Benefits and Features

Our Training Plans

  • Trusted by Champions.

  • Our Training Plans are the ultimate guide to you smashing your next goal.


  • If you have any questions, an answer is just an email or WhatsApp away.

Testimonial

"I am 88 years young and the current UCI World Road and TT Champion.

As a coach Johann is passionate to get his athletes to achieve their maximum ability and to make the journey interesting, challenging and enjoyable. His knowledge and passion for coaching is obvious but he also knows the science behind it. "

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Arthur Duncan

Grand Master Mountain Biking South-Africa

"My coach Marike has truly been the wingman for some of my most memorable achievements, and I am deeply appreciative of everything you've contributed to my journey.

From my first Sani2c race to Ironman 70.3 events in Greece and so many other incredible experiences, your guidance and support have been instrumental in my success".

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Basil Manikas

Veteran South-Africa

"Since he started coaching with Johann my son Julien is now more disciplined and responsible about what he eats, about going out (night life) and he doesn't drink.

As a parent this is absolutely positive and encouraging"

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Irvine Cornette

Parent - Mauritius

"I went from being a weekend warrior to entering and completing the Cape Epic within 16 months! I first joined their training camp-thereafter the improvement in my cycling was so noticeable that suddenly the Epic was no longer an unattainable dream! As a working mom and wife I am immensely grateful for the deep passion and care that Johann offers both myself and my husband."

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Carin Stofberg

Mountain Biking South-Africa

"What surprised me the most is the level of personalized attention and support I received.

Johann took the time to understand my specific needs and goals, and created training programs that were tailored to my individual needs. He is always available to answer my questions and provide guidance. I feel like I have a real partner in my cycling journey"

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Heinz Mittermaier

Elite Men - South-Africa

"As a Mauritian guy, they have totally changed my mindset to racing and given me 100% self confidence - we can even race together across the Zwift races internationally.

It is so inspiring, my level of progression is unexpected"

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Torea Celestin

Elite Men - Mauritius

"Since joining I train with purpose, structure and efficiency as I am a single mom and work full time. Cycling is my therapist! I love the ride more than I ever thought possible.

I have an expanded cycling tribe - we are like family. They truly care about each and every one of us."

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Veredith Van Dijk

Master Woman - South-Africa

"I’ll be doing my second Cape Epic with my son. I always taught spinning classes at gym, with my 1st mountain bike ride only 4 years ago.

If it wasn’t for my coach Johann with his persistent motivation and personalised 1-on-1 coaching, I would have never be able to achieve these big goals."

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Almarie Hugo

Master Woman - South-Africa

"Cindy has been a fantastic coach for 4 years and helped me achieve some great results in both triathlons and mountain biking.

She is always available for advice and constantly monitors my performance data and changes the training program to suit my specific individual needs. "

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Nina Chambers

Triathlon / Mountain Biking South-Africa

"Cindy is an exemplary coach who goes above and beyond to help me reach and surpass my goals. The progress and results I am seeing is a direct reflection of Cindy's dedication and guidance.

Her flexibility and adaptability has been greatly appreciated when juggling life and injuries. Her positivity and constant support encourages me to reach for bigger and better goals. "

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Sheri Koopowitz

Triathlete South-Africa

"Kudo to the Absolute Motion Team and Coach Jannie. I started this adventure in March 2023 and since then my life has been transformed. From a big weekend warrior to thinner weekend warrior😂.

My first Munga Grit in Sept 2023 I came in 17th and kept telling myself it was a small field so I got lucky. Then decided ok lets enter the 2024 Tankwa Grit - 500km. Now no expectations just wanted to finished in the top 15 to 20. We worked really hard and put in plenty hours. Jannie referred me to Cindy for strength exercises and then Hanlie got involved with nutritional advice as well. So, a proper team effort. The elements were tough, not in my favour and wind was relentless for 450km out of the 500km. The climbs were next level for me as we don't have near that type of elevation here. To my wildest surprise I ended up 10th overall. I am glad to be a part of Absolute Motion Team💪🏻💪🏻 "

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Colin Smit

Master Men South-Africa

Absolute Motion 

Our Cycling Training Plans

All our Training Plans are presented to you via Training Peaks, the number one endurance sport platform in the world.

Training plans - Road Cycling

Road Cycling

All our Training Plans are presented to you via Training Peaks, the number one endurance sport platform in the world.

Training plans - Mountain Biking

Mountain Biking

All our Training Plans are presented to you via Training Peaks, the number one endurance sport platform in the world.

Training plans - Gravel

Gravel

All our Training Plans are presented to you via Training Peaks, the number one endurance sport platform in the world.

The Jargon:

  • HR – Heart Rate based workouts. You need a quality heart rate monitor to make sure your training stress is correctly measured.
  • PWR – Power based workouts. A “smart” indoor trainer, and/or power meter on your bike will be required. 
  • RPE – Rate of Perceived Exertion. This is a subjective measure of how hard you are going where 10 is your best possible effort. An endurance effort will be around 5/10.