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Coach Ken lifeguarding IM Wisconsin
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Welcome to 3-Fitness & Wellness

Our Vision: To guide individuals to accomplish what they thought impossible, in fitness, health, and performance.

3-Fitness & Wellness provides services in the areas of triathlon training, personal training, and wellness coaching.

Our Mission:

  • We will educate, motivate, and support our clients with a positive attitude and in collaborative atmosphere
  • We will serve as guide to help clients accomplish fitness goals they, and others, never thought they'd be able to
  • We will assist clients in improving their current level of health and fitness through individualized programs; we do not believe in the cookie cutter approach
  • We will help those who consider themselves “non-athletes” to successfully compete in triathlons and other endurance races, and help triathletes improve their skills, techniques, and race performance through evidenced-based methods.

Why Guide?

guide bwConsider the Mountain Guide. Mountain Guides do not climb mounts for people. Nothing is accomplished, really, if you hire me as your mountain guide and pay me to go to the summit while you watch me with binoculars from the lodge.

As your guide, I help you plan the climb. We access your readiness for the climb and what you have and need in equipment and resources. Together we determine what route to take. We plan how long the climb will take, and how to handle elements we cannot control.

When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope - a support.
From Michael Arloswki, Wellness Coaching for Lasting Lifestyle Change

Recent Articles by Coach Ken

usat certcoach newThe Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone, July 10, 2017
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone, June 9, 2017
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone, May 9, 2017
The Vegan Triathlete
USA Triathlon Multisport Zone, August 8, 2016
How to Calculate Your Training Zones
USA Triathlon Multisport Zone, February 22, 2016
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

Heart Rate Training Zone Calculations

Heart Rate Training Zone Calculations

Obviously, the best way to get your maximum heart rate, and thereby your heart rate training zones, is through a treadmill or bike trainer test. Some health clubs offer this service, as do many university and college athletic departments. However, you can come up with a fairly good estimation of your training zones by using the Karvonen Method:

First, you need to know either your Maximum Heart Rate.
For Measured Max Heart Rate -- run one mile as fast as possible over level course (like a track). During the last quarter mile, go all out. At the finish will be your Max Heart Rate.

For training zones, you also need your Resting Heart Rate.
To get your Resting Heart Rate, check your heart rate for several mornings before you get out of bed. Average the numbers.

Calculate Heart Rate Reserve
Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate

Zone 1: Overdistance, strength
Lower Limit = Heart Rate Reserve * .60 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .70 + Resting Heart Rate

Zone 2: Endurance, strength
Lower Limit = HHeart Rate Reserve * .71 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .75 + Resting Heart Rate

Zone 3: Endurance, strength
Lower Limit = Heart Rate Reserve * .76 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .80 + Resting Heart Rate

Zone 4: Intervals, hills, race/pace
Lower Limit = Heart Rate Reserve * .81 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .90 + Resting Heart Rate

Zone 5: Racing, speed
Lower Limit = Heart Rate Reserve * .91 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * 1.0 + Resting Heart Rate

RT @TriathleteMag: Many triathlon coaches boast of certain certifications - but what do they mean? https://t.co/Vod4RAHktr
Nov 20replyretweet
How one of my "back of pack" Lake Andrea swimmers went from fear of swimming to Irongirl to Half Ironman: https://t.co/g6Zaci7aCB
Sep 09replyretweet