Combining Objective and Subjective Data

To make better decisions, so you can go faster, for longer.

How we work.

1. Looking Back

- We take a look at your training history. This includes looking at your past training experience, injuries, athletic background.

- I want to see what we are working with.

2. Your Physiological Profile

- We use your history to create a physiological profile. This profile will give us an idea of your strengths and weaknesses, and your current rider type.

- This will also allow us to see if you have sufficient clay to mold to reach your goals.

NOTE: If the current data give the complete picture to get a clear image of your physiological profile, we will consider doing some testing. This will either be lab-testing, or in-field testing (or possibly both).

3. Moving Forward

- We will have a discussion about your short- and long-term goals.

- We will sit down and see which benchmarks we think are necessary to aim for to reach those goals.

- Then, we will compare where you are currently, and where you need to be.

- This is where we will be:

4. Closing the Gap.

- We curate a plan on how to reach the benchmarks required.

- I will set out the plan and the methodology and my thoughts behind the plan.

Coaching.

Comprehensive - Basic

R950.00 pm

Includes 25% discount on lactate testing.

- Weekly training program uploaded by 18.00 on the Sunday preceding the week.

- 48h response on Intervals.icu, 72h response via WhatsApp.
- Weekly Check-in and feedback initiated by the coach.
- Fresh power analysis, including:
- Critical Power Tracking
- MAP
- W' Analysis
- Stamina Profiling
- Quarterly analysis of physiology.

- Supplementary workout notes.

- On-bike nutrition targets.

- General race strategy & basic post-race analysis.

- Goal setting and season planning.

- Occasional invites to group events.

Comprehensive - Advanced

R1,950.00 pm

Includes 50% discount on lactate testing.

- Weekly training program uploaded by 18.00 on the Sunday preceding the week.
- 24h response on Intervals.icu, 48h response via WhatsApp.
- Coach-initiated check-in 3 times per week (typically on Mon/Wed/Fri).

- Unlimited adjustments to training plan
- Fresh power analysis, including:
- Critical Power Tracking
- MAP
- W' Analysis
- Stamina Profiling

- Fatigued power analysis, including:

- Critical Power

- MAP

- W'

- Stamina

- Quarterly analysis of physiology.

- Training Strategy overview.

- General Supplementary workouts (Strength, stretching, etc.)

- On-bike and Post-ride Nutrition Targets.

- Includes nutrition advice for Key Races

- Specific race strategy & basic post-race analysis.

- Readiness & responsiveness monitoring (weekly trends).

- Goal setting and season planning.

- Occasional invites to group events

Comprehensive - Professional #Power Meter Required

R3,950.00 pm

Includes free lactate test bi-annually, and 50% discount on additional lactate testing.

- Weekly training program uploaded by 18.00 on the Sunday preceding the week.
- 12h response on Intervals.icu, 24h response via WhatsApp.
- Daily Check in and unlimited adjustments to training plan.
- Fresh power analysis, including:
- Critical Power Tracking
- MAP
- W' Analysis
- Stamina Profiling

- Fatigued power analysis, including:

- Critical Power

- MAP

- W'

- Stamina
- Quarterly analysis of physiology.

- Specific Supplementary Workouts (Strength, Stretching, Heat)

- Daily nutrition targets based on workouts and physiology (including total calories, and macro-nutrient targets)

- On-bike and Post-ride Nutrition Targets.

- Includes nutrition advice for Key Races

- Race strategy, mentorship and in-depth race analysis and feedback.

- Readiness & Responsiveness Monitoring (Acute vs Chronic Trends).

- Goal setting and season planning.

- Occasional invites to group events & training camps.

Testing.

Lactate Threshold Testing

R1,450.00 - Includes test, analysis, and report with feedback

Lactate Threshold Testing is one of the most powerful tools for understanding your individual physiology. Instead of relying on estimates or generic formulas, this test identifies exactly how your body responds to increasing exercise intensity.

Using a step protocol on the indoor trainer, we measure lactate levels from small blood samples taken at each stage. This allows us to determine your LT1 (aerobic threshold) and LT2 (anaerobic threshold).

The two key physiological markers that define your optimal training zones.

These thresholds determine:

Your true endurance training intensity
Where your aerobic system is most effective
When fatigue begins to accumulate rapidly
How to structure training for maximum adaptation

For cyclists and endurance athletes, this information provides a far clearer picture than FTP alone.

What You Receive

After the test you will receive a detailed analysis including:

LT1 and LT2 identification
Heart rate and power training zones
Lactate curve analysis
Individualized interpretation of your physiology
Practical training recommendations

This allows us to see your strengths and weaknesses, and that you are actually training in the desired zones.

Test Protocol

The test is conducted on an indoor trainer using a progressive step protocol:

Warm-up period to prepare the aerobic system
Progressive stages with small increases in power
Lactate sampling at the end of each stage
Test termination once LT2 is reached

The entire session typically takes 60-90 minutes.

VLAMax Testing

R950.00

Testimonials.

Reitz Hofmeyr (u23 m)

Working with Francois has made a big difference to my cycling. Since I started training with him, I’ve seen a lot of improvement in both my performance and fitness. What I really like is how much attention he pays to the small details and how his coaching is very data-driven and scientific. His approach helps me to get the most out of each session.

Jared Staley

Name Surname

a little about me.

Hi there! I’m Francois Hofmeyr, a UCI Level 2 qualified coach from South Africa.

My coaching approach is built on the belief that training should be both scientific and enjoyable. Structured around you, not the other way around.

Through years of racing and studying endurance performance, I’ve learned that long-term progress comes from balance, consistency, and understanding how your body responds to both internal and external stressors. Using data like power, heart rate, and recovery metrics, combined with your own feedback, I create training that adapts to your needs and helps you perform at your best.

My goal is simple: to help you train smarter, recover better, and move you closer to your potential.

QUESTIONS?

Whether you’re curious about what is included, or which package is best suited to you, feel free to ask us a question!