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Coach Ken lifeguarding IM Wisconsin
3-Fitness and Wellness Health Fair

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

Rate of Perceived Exertion (RPE)

Rate of Perceived Exertion (RPE)

Rating of Perceived Exertion, or RPE, is one way of measuring the intensity of a workout. If you do not use a heart rate monitor, then it is the method to determine what intensity zone you are in, and where you need to be.

The Borg Rating of Perceived Exertion is a 1 to 20 scale; for our purposes, we will focus on the 6 to 20 range. The range was developed because it represents about 10% of the heart rate experienced by a moderately fit 20-something person. In other words, 6 = 60 bpm, or roughly a resting heart rate (no exertion), and 20 = 200 bpm, or maximum heart rate.

RPE # Breathing Training Zone
6 No exertion 1
7 Almost nothing
9 Very light
10 Notice breathing deeper, but still comfortable. Conversations possible 2
13 Aware of breathing harder; more difficult to hold conversation 3
15 Starting to breathe hard & getting uncomfortable 4
17 Deep and forceful breathing, uncomfortable, don't want to talk 5
19 Extremely Hard
20 Maximum Exertion