Get a compact insight into Personal Training with Pascal Bollmann in this short video.
[Watch video]

Personal Training is a holistic training approach individually tailored to your needs, preferences and goals.

Following a comprehensive assessment and consultation, we develop a personalised training plan together.

The focus is on sustainable progress in areas such as health, movement quality, fitness, weight reduction, muscle development or athletic performance.

Personal Training can take place as one-to-one training or in small groups (one-to-many) and is professionally tailored to your individual requirements, current health and fitness status, and personal goals.

Pascal Bollmann provides Personal Training in his own private Personal Training Gym in Freienbach SZ.

The separate, air-conditioned Personal Training Gym (approx. 100 m², 240 m² including TheOpenGym) provides a quiet and professional training environment without the distractions of a public fitness centre. The location is just a few minutes from Wollerau, Wilen, Schindellegi, Feusisberg, Pfäffikon SZ, Bäch, Hurden, Rapperswil, Altendorf, Richterswil and the wider Lake Zurich region.

Depending on your goals, Personal Training can be complemented by the professional infrastructure of TheOpenGym. During your Personal Training session, additional Functional Training, strength, endurance and HYROX training facilities are available, as well as the directly adjacent 400-metre athletics track, Vita Parcours and outdoor calisthenics park.

For clients with a TheOpenGym membership, there is also the option to continue independently with the exercises and training content covered during Personal Training. This helps consolidate training progress over the long term and supports the efficient achievement of individual training goals.

See the Personal Training Gym and TheOpenGym in the short Move4Health video – in just 15 seconds [Watch video].

The optimal training intensity is highly individual and depends on your current fitness level, health status and personal goals.

Training at a higher intensity does not automatically lead to better results. Common consequences of excessive training include unnecessary fatigue, stagnating progress, impaired recovery and an increased susceptibility to injury and illness.

This is why Pascal Bollmann uses modern performance and health diagnostics. Depending on your goals, this may include spiroergometry (cardiopulmonary exercise testing), metabolic and stress analysis, as well as additional assessment methods. These allow your individual training zones to be determined and provide the basis for targeted training planning.

Your benefits:

• Individual training zones instead of general heart-rate formulas
• More targeted improvement of endurance and performance
• Optimised fat metabolism and metabolic control
• Better management of training load and recovery
• Prevention of overtraining and undertraining
• Objective baseline assessment and progress monitoring

Based on the analysis, you receive specific recommendations for training, nutrition and recovery and, if required, an individual digital endurance training and nutrition plan.

The combination of spiroergometry, metabolic and stress analysis, personal consultation and digital training support enables significantly more precise training management than general formulas or standardised programmes.

Personal Training sessions can generally be scheduled between 6 am and 9 pm, Monday to Saturday:

• You only have time early in the morning
• Your schedule changes frequently
• You can only plan one week at a time
• Sometimes you have 60 minutes, at other times 90 or 120 minutes

Many of Pascal Bollmann’s clients have demanding professional and family schedules. Personal Training sessions are therefore arranged – whenever possible – flexibly around your availability.

Together, we find a solution that fits your personal goals, daily schedule and training plan. Naturally, the advantages and disadvantages of different training frequencies, training times and session durations are also taken into consideration.

Aerobic base training (often referred to today as Zone 2 training) provides an important foundation for health, performance, recovery and long-term resilience. It is relevant not only for endurance athletes, but for anyone looking to sustainably improve physical and mental performance.

Key benefits include:

• Improved physical performance
• Improved recovery capacity and faster regeneration
• Reduced risk of injury through delayed fatigue
• Improved mental resilience, stress tolerance and psychological stability
• Support for overall health and immune function
• Reduction in body fat and improved fat metabolism
• Support for healthy ageing
• Improved sleep quality
• Stress reduction
• Improved cardiac efficiency
• Lower blood pressure
• Improved cholesterol profile
• Improved aerobic capacity

Particularly important for athletes:

• Maintaining reaction speed and decision-making ability for longer through delayed fatigue
• Fewer technical errors caused by fatigue
• Reduced risk of tactical errors due to fatigue
• Improved efficiency of sport-specific technique

The optimal training intensity can be determined individually as part of Health & Performance Diagnostics and, depending on your goals, may range from recovery training and aerobic base training to higher-intensity training.

Pascal Bollmann’s services include Personal Training, Health Coaching, health promotion and individual coaching for recreational and competitive athletes. Depending on your goals, different training and coaching areas can be combined:

Health, Mobility & Body Awareness

• Flexibility and mobility training
• Coordination training / Functional Personal Training & bodyweight exercises
• Core stability training
• Kinesis Personal Training
• Mental training

Strength, Fitness & Body Composition

• Strength training for muscle toning and development
• Personal Training (including rings/TRX, kettlebells, metabolic conditioning, weightlifting, gymnastics, calisthenics and Freeletics)
• Weight management
• Nutrition coaching, particularly in combination with physical activity

Endurance, Performance & Sport

• Endurance training (walking, running, marathon preparation, hiking, aqua jogging and cycling)
• HYROX coaching – from the fundamentals through to competition preparation
• Athletic coaching for recreational, competitive and elite athletes (including CrossFit, gymnastics and calisthenics)
• Skill training for TheOpenGym members
• Golf fitness based on the Albatros Method

Diagnostics & Individual Training Planning

• Health & Performance Diagnostics (3D body analysis, metabolic and stress analysis, spiroergometry with VO₂max and lactate threshold testing)
• Individual digital nutrition and endurance training plans based on metabolic analysis, stress analysis and spiroergometry (VO₂max and individual training zones), including Premium App

Personal Training is individually tailored to your goals, individual circumstances and needs. The focus is on sustainable progress in health, movement quality, fitness, weight management, muscle development, endurance and athletic performance.

The initial contact usually takes place by phone or email. We briefly discuss your goals, individual circumstances and which form of coaching is most suitable for you.

Before your first appointment, you will receive a health questionnaire, which you should complete as thoroughly as possible and return to me in advance. This allows relevant health information and individual circumstances to be taken into account when planning your first session.

Goal setting, initial assessment and further training planning then take place directly as part of your first Personal Training, coaching or diagnostics session.

Depending on your goals, you can also start with Health & Performance Diagnostics.

The Corporate Fitness programme helps companies sustainably improve the health, performance and well-being of their employees.

Possible areas include:

• Health, exercise and nutrition coaching for employees and executives
• The five pillars of sustainable health: mental well-being, nutrition, strength, endurance and recovery
• Exercise and strength programmes to counteract sedentary work and muscular imbalances affecting the back, neck and posture
• Seminars on stress management, recovery, workload management and sustainable performance
• Individual concepts and seminars (one-to-one and one-to-many) to improve the physical and mental performance of board members, executive management, leaders and employees

Companies benefit from fewer health-related absences, more motivated employees, increased productivity and greater attractiveness as an employer.

Since 2000, Pascal Bollmann has worked with entrepreneurs, board members, CEOs, executive management and employees in demanding leadership roles. This extensive practical experience provides the foundation for effective Corporate Fitness and workplace health programmes.

Current prices for Personal Training, Health & Performance Diagnostics, coaching packages and other services can be found under Prices.

All prices and terms and conditions are presented transparently. Please also refer to the Terms & Conditions.

If you have any questions about the different services or are unsure which option is best suited to your goals, I will be happy to advise you personally.

Im Kurzvideo erhalten Sie einen persönlichen Eindruck von Pascal Bollmann – in Aktion:
[Turn-Video ansehen]

Weitere Informationen zu Ausbildung, sportlichen Karriere, Berufserfahrung, Qualifikationen und Philosophie finden Sie unter:
[Über Pascal Bollmann]

The benefits of Personal Training depend on your individual goals, starting point and training consistency. Some of the most common positive changes include:

• Weight loss and reduction in body fat
• Muscle development and improved body composition
• Improved well-being
• Better sleep quality
• Improved recovery and regeneration
• Better overall health and physical resilience
• Improved performance at work, in everyday life and in sport
• Increased stress resilience
• Improved mobility and movement quality
• More energy and better overall balance
• Improved body awareness and posture
• A more satisfying physique through efficient and goal-oriented training

The aim of Personal Training is not only to achieve short-term training goals, but to sustainably improve health, performance, movement quality and quality of life.

The optimal frequency of Personal Training depends on your goals, starting point, available time and previous training experience.

More than 25 years of Personal Training experience have shown that consistency is more important than short-term intensity. Even one or two focused training sessions per week can lead to significant progress when followed consistently.

Some clients train once a week, others two or three times a week or more frequently during certain phases, even daily. Others complete part of their training independently at TheOpenGym, at home or outdoors and use Personal Training at longer intervals for training guidance, progress assessment and adjustments to their training plan.

What matters most is not the number of training sessions, but a sustainable long-term approach that fits your daily life, goals, available time and overall workload.

Ja.

Viele Kundinnen und Kunden kommen zu mir aufgrund von Rückenbeschwerden, Nackenverspannungen, Schulter-, Hüft- oder Knieproblemen, nach Verletzungen oder weil sie nach längeren Belastungs- und Stressphasen wieder sicher und nachhaltig trainieren möchten.

Dank meiner Ausbildung als NVS-Bewegungstherapeut, meiner über 25-jährigen Praxiserfahrung sowie meiner langjährigen Tätigkeit als Personal Trainer werden Health Coaching und Training individuell an Ihre Voraussetzungen, Beschwerden und Ziele angepasst. Im Vordergrund stehen dabei Bewegungsqualität, Körperwahrnehmung, Belastungssteuerung, Kraft, Mobilität und die schrittweise Verbesserung der körperlichen Leistungsfähigkeit.

Ein wichtiger Grundsatz dabei ist die Trainingskontinuität. Nicht jede Beschwerde bedeutet automatisch eine Trainingspause. Oft können einzelne Übungen angepasst oder vorübergehend ersetzt werden, sodass andere körperliche Fähigkeiten weiterhin gezielt trainiert werden können. Dadurch bleibt der Trainingsrhythmus erhalten und unnötige Rückschritte werden vermieden.

Bei Bedarf arbeite ich mit Ärzten, Physiotherapeuten, Naturärzten und weiteren Fachpersonen aus meinem Netzwerk zusammen. So können Training, Therapie und Gesundheitsförderung optimal aufeinander abgestimmt werden.

Ziel ist nicht kurzfristige Höchstleistung, sondern eine langfristige Verbesserung von Gesundheit, Beweglichkeit, Belastbarkeit, Leistungsfähigkeit und Lebensqualität.