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.
Consider 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
Most training plans are based on Intensity. Intensity is described by five training zones, Zone 1 to Zone 5. Many triathlon training plans divide the top zone in three: Zone 5a, 5b, and 5c. Athletes can use these zones to "tune" each workout for the best results.
The zones are set based on percentages of generally one of three values:
Of these, Lactate Threshold has been shown to be one of the best predictors of endurance performance. Lactate threshold is the point at which your body can no longer get rid of the lactic acid produced by your muscles, and it starts to accumulate in the blood. This lactate threshold is closely correlated with heart rate and breathing rate.
VO2 Max represents the maximum amount of oxygen that can be used by the muscles during a specified period. Your base VO2 Max is genetically determined, but you can increase it by training. Maximum heart rate is, well, maximum heart rate.
Measuring lactate threshold require a medical test while on a treadmill or stationary bike. It can also be estimated based on very specific "field tests" on the bike or run. However, since there is the correlation to heart rate, which is easier to estimate, we most often talk about heart rate zones.
Note: Heart Rate Zone values are based on running. For each zone, subtract 10 beats per minute for biking and 10-15 beats per minute for swimming.