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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

Mark Allen's Heart Rate Training for Triathlon

Mark Allen's Heart Rate Training for Triathlon

Mark Allen is well known as one of the "Big 4" of Triathlon’s early days, and won the Ironman World Championship (a.k.a. Hawaii Ironman) six times. An early proponent of training by heart rate, his somewhat unique training zone calculation is used by many athletes.

Find Maximum Aerobic Heart Rate

Start with 180 – your age

Adjust for your fitness:

  • If you are recovering from a major illness or injury lasting more than a year, subtract 10.
  • If you have not been exercising regularly, subtract 5 beats.
  • If you regularly exercise 2-4 days per week, for about 30 minutes, leave the number where it is.
  • If you have been exercising 4 or more times a week (for 30 minutes or more) for a year, add 5 beats.
  • If you are under 25 or over 55 years old, add 5 to whatever number you have at this point.

This number is your Maximum Aerobic Heart Rate (MAHR). For endurance workouts, train in a zone that is from 20 bpm below this rate up to it. This will build cardiorespiratory health without overly taxing your system.

For example, for a 40 year old who is starting a workout program: 180 – 40 = 140, minus 5 for not exercising regularly, equals a Maximum Aerobic Heart Rate of 135 beats per minute. For training, workout from 115 to 135 bpm.

So what about speed work? Go for 15 to 20 minutes fast, above your MAHR. This time can be continuous, or broken into interval segments of one to five minutes. If doing intervals,

  • Speed up throughout the interval, with the first half relatively easy.
  • Make the time between intervals (the Rest Interval, or RI) be about half the length of the interval. For example, if you do 5 minutes of speed work, your interval should be about 2-1/2 minutes.
  • If just starting speed work, make sure that your heart rate falls below your MAHR during each rest interval. If not, slow down your pace.
  • If comfortable with speed work, your HR should fall at least 10 bpm from the end of the previous interval.

You may find these HR zone to be very low, but remember Mark Allen has been very successful using his own technique!

My latest article for @usatriathlon MultiSport Zone - about why we did all those race simulations! https://t.co/bmzn7og9lF
Jul 16replyretweet
The 5 Biggest Transition Mistakes - my latest article for USA Triathlon Multisport Zone. https://t.co/79OpNeWRWS
Jun 13replyretweet
Guide to (Tri) Transition Walk-through - Coach Ken's latest article for @usatriathlon Multisport Zone: https://t.co/tbde9nJA2U
May 17replyretweet

Website News

Welcome to the new 3-Fitness and Wellness website

We're in the processing of moving information over from the old site, so please check back often.

Thanks!

Coach Ken