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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

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

Maximum Heart Rate Estimation

Maximum Heart Rate Estimation

Classic Age Formula:
The classic age based MHR formula is: 220 — age
Age corrected by sex:
Men: 220 — age
Women: 226 — age
Tanaka Method:
Variation on age: 208 — (age * .7)
Persons on medications:
If you are taking medications that might affect heart rate, such as beta blockers, the formula changes to 162 — (age * .7)
One Mile Walk Test
Find a track and walk four continuous, evenly paced laps as fast as you can. The first three laps put you on a heart-rate plateau where you hold steady for the fourth lap.

Determine your average heart rate for this final lap.

To predict your Max HR, add 40 beats per minute if you are in poor shape, 50 bpm if you are in fair shape, and 60 bpm if you are in good shape.
The Step Test
Use an eight-inch step. Warm up thoroughly. Then, use this four count step sequence: right foot up, left up, right down, left down. Count "up, up, down, down" as one set and keep a steady pace of 20 sets per minute.

Measure your average heart rate during the third minute, then predict your Max HR by adding 55 beats per minute if you are in poor shape, 65 bpm if you are in fair shape, and 75 bpm if you are in good shape.

One thing to remember though: estimating Maximum Heart Rate from mathematical formulas can produce results that are 10-12 beats per minute higher or lower than the actual reading. Use RPE and how you feel, along with training zones calculated from Max Heart Rate, in your training plan.

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