Go for the location in Utrecht - de Meern to www.rhino-sportzorg.nl
Our Adaptive and Individualized Coaching
Our approach is dynamic and individualized:
- Weekly Adjustments: We adapt your training plan weekly based on your feedback and physiological data.
- Optimal Performance and Recovery: We ensure your training load is appropriate, maximizing health improvements and recovery needs.
- Flexible and Responsive: Unlike static plans, our method is flexible and responsive to your unique condition and needs each week.
If you want to stay fit and healthy through the years, you have to move quite a lot each day.
Understanding Our Training Approach
At RHINO-Sportzorg, we use the Rate of Perceived Exertion (RPE) scale as a central tool to help athletes train smarter not just harder. RPE bridges the gap between physiological data (like heart rate or power) and how training feels in real time. It’s an essential check-in mechanism for adapting sessions to your body’s condition on any given day.
How RPE Works
The RPE scale is a straightforward but powerful tool:
- RPE 1-2: Very light activity (e.g., walking, light stretching).
- RPE 3-4: Light to moderate activity (e.g., brisk walking, light jogging).
- RPE 5-6: Moderate to moderately hard activity (e.g., steady running, cycling).
- RPE 7-8: Hard to very hard activity (e.g., fast running, intense cycling).
- RPE 9-10: Very hard to maximum effort (e.g., sprints, all-out efforts).
See Rate of Perceived Exertion (RPE) for more information
Translating Perception into Performance
We match RPE values with our training zone system, which is based on % of Heart Rate Reserve (HRR), using the Karvonen Formula to guide specific physiological adaptations:
| Zone |
Name |
% HRR |
Typical RPE |
Purpose |
| Zone 0 |
Active Recovery |
30–50% HRR |
1–2 |
Tissue repair, circulation, mental reset |
| Zone 1 |
Easy Aerobic (MAF) |
50–65% HRR |
2–4 |
Fat oxidation, basic aerobic development |
| Zone 2 |
Steady Endurance (AeT) |
65–75% HRR |
4–5 |
Aerobic durability, long steady training |
| Zone 3 |
Moderate Aerobic |
75–82% HRR |
6 |
Aerobic capacity, higher aerobic stress |
| Zone 4 |
Threshold (AnT) |
82–87% HRR |
7–8 |
Lactate clearance, sustainable race pace |
| Zone 5 |
VO₂max |
87–92% HRR |
9 |
Maximal aerobic output, interval performance |
| Zone 6 |
Lactate Tolerance/Production |
92–100% HRR |
9–10 |
Anaerobic fitness, high-intensity tolerance |
| Zone 7 |
Speed / Neuromuscular |
~75–90% HRR (bursts) |
8–10 |
Technique under speed, neuromuscular power |
Combining RPE with Objective Metrics
We integrate your subjective RPE data with objective metrics such as:
- Heart Rate Variability (HRV): To measure your recovery and readiness for training.
- Resting Heart Rate: A lower resting heart rate indicates better cardiovascular fitness and recovery.
- Maximum Heart Rate (MHR): To establish training zones and monitor exercise intensity.
- Other Wellness Indicators: Including sleep quality, stress levels, and muscle soreness.
This combination helps us create a personalized training plan that optimizes your fitness gains and prevents overtraining.
Training Levels at RHINO-Sportzorg
🔹 Level 1 – Health & Fitness (CTL < 45)
🔹 Level 2 – Recreation (CTL 45–75)
🔹 Level 3 – Developmental (CTL 75–105)
🔹 Level 4 – Competitive (CTL 105–135)
🔹 Level 5 – Top Amateur (CTL 135–165)
🔹 Level 6 – Elite / Pro (CTL 165–200)
Your Role in the Process
While we provide the structure, science, and systems you, the athlete, are the engine that drives progress. The most effective coaching relationships are collaborative, where objective data meets subjective insight. That’s why your active participation isn’t optional it’s essential.
What We Ask From You
- Upload Training and Resting Data
- Sync your workouts via TrainingPeaks, Garmin, or another platform. This includes training duration, intensity (HR, power, pace), sleep, and recovery markers where available.
- Provide RPE Feedback
- After each session, rate how hard it felt. This gives context to the numbers and helps us spot fatigue, adaptation, or early signs of overreaching.
- Maintain a Daily Training Log
- Just a few words “felt great today,” “slept poorly,” “slight niggle in calf” can make all the difference in adjusting your plan before issues grow.
- Note Sickness, Stress, and Energy
- Illness, life stress, and low mood all affect your recovery and readiness. Log these too, even briefly. We’ll use them to adjust intensity, volume, or recovery days.
This feedback allows us to tailor your training plan and make necessary adjustments to ensure your workload is appropriate.
Why the Training Log Matters
The training log is more than a calendar of workouts—it’s a decision-making tool. It allows us to:
- Identify patterns that lead to performance gains or setbacks.
- Correlate subjective feedback (RPE, fatigue, soreness) with objective data (TSS, HRV, pace).
- Catch early warning signs of illness or burnout.
- Adjust load before it becomes a problem—keeping you on the edge of progress, not over it.
- Individualize training by learning how you respond to stress, not just what the model says.
Appointments
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Doing the work
Fueling the work