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USAT Coach edited 1
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

Triathlon Articles for USAT

Practicing Your Open Water Skills in the Pool
USA Triathlon Multisport Zone
One Key to Endurance Performance May Be Subliminal Visual Cues
USA Triathlon Multisport Zone
The Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone
The Vegan Triathlete
USA Triathlon Multisport Zone
How to Calculate Your Training Zones
USA Triathlon Multisport Zone
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

About Coach Ken Johnson

About Coach Ken Johnson

3-Fitness & Wellness is owned by Ken Johnson, a USAT Certified Coach and NASM Certified Personal Trainer based in southeastern Wisconsin. For 10 years he was a triathlon coach and the Pleasant Prairie RecPlex, the largest municipal fitness center in the United States. In addition to providing individual and group triathlon training, he created and directed the RecPlex Indoor Triathlon series, which as been running since 2005. He also conceived, implemented, and led a summer-long program of open water swims.

Since 2014 Coach Ken has worked in the Wellness field as a consultant and coach, helping clients meet their health goals and priorities. He also writes frequently on health, fitness, performance, and local events for a variety of online publishers.

Coach Ken is also an Instructor Emeritus with PADI, the Professional Association of Diving Instructors. While actively instructing (and running two dive shops) he was rated a Master Scuba Diver Trainer and Wreck Diving Instructor. He also held Specialty Instructor certifications in Search and Rescue, Night Diver, Rescue Diver, Deep Diver, and Equipment Specialist.

Certifications and Specialized Training

  • USA Triathlon Certified Coach since 2003
  • National Academy of Sports Medicine Certified Personal Trainer since 2003
  • American Swim Coaches Association Level 1 Coach
  • American Sports Education Program (ASEP) Coaching Certificate and Illinois High School Association (IHSA) Coaching Certificate
  • Wellcoaches Certified Wellness Coach & Fitness Coach (2006-2010)
  • Illinois certificate in Wellness Coaching
  • TRX Suspension Training Course Certified
  • Drums Alive Basic Group Exercise Leader
  • BOSU Integrated Balance Training Specialty Certification
  • Professional Association of Diving Instructors Instructor Emeritus

I really appreciate all the time and effort that you put into your courses, with the handouts, and the checklist and the laminated course maps. It shows a lot of attention to detail and I want you to know that it is noticed and appreciated!
~~Patti M., Triathlon clinic and private training client

Selected Triathlon Background

kej 87
  • Triathlon Coach at the Pleasant Prairie RecPlex in Pleasant Prairie, Wisconsin for 10 years. During Coach Ken's tenure the RecPlex hosted the Trek Women's Triathlon, the Danskin Women's Triathlon, the IronGirl Triathlon and the Pleasant Prairie Triathlon and Junior Triathlon.
  • Race Director for the RecPlex Indoor Triathlon series, Triathlon Championship, and Turkey 5K/Tri Combo Championship.
  • Ironman Wisconsin lifeguard, 2002-2010
  • Illinois Representative to the USA Triathlon Mideast Region Board of Directors, 2005-2006
  • Board of Directors, Chicago Tri Club, 2002 to 2008
  • In 1999, one of four members who reformed the Chicago Triathlon and Multisport Club (renamed the Chicago Tri Club in 2002)
  • One of the founders of the RunBig Chicago Multisport Club, a Clydesdale organization
  • Developed the RunBig 2003 & 2004 multisport race circuits


  • M.S. in Exercise Science, Specialization in Health and Wellness Promotion
  • M.B.A. with Marketing Emphasis
  • M.A. in Anthropology

Thank you for volunteering at the Ironman swim this year. As you know, it was a safe swim with very few people needing assistnace. I appreciate all your hard work, communication and preparation at our meetings and on race day.
~~Emily Jaehnig, Ironman Wisconsin Swim Captain - Lifeguards

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.


Coach Ken