Corporate Health Coach; Certificate in Wellness Coaching
USA Triathlon Certified Coach & NASM Certified Personal Trainer
M.S. Exercise Science w/specialization in Health Promotion
Past writer, AXS, CBS Chicago, Demand Media
Writing Background: Health, Triathlon, Local events

About Ken Johnson

Kenneth (Ken) Johnson MS, MBA, is a freelance writer who has written on topics ranging from dreams of Ugandan college students, shipwrecks in the Great Lakes, MS-DOS tricks and tips, legal technology, triathlons and marathons, and Milwaukee/Kenosha/Chicago local events. His recent works have focused primarily on health, wellness, endurance sports, and local events for a variety of online content providers.

Johnson was the Chicago Wellness Examiner, Milwaukee Triathlon Examiner, and National Endurance Sports Examiner at for six years, before the site went offline in the summer of 2016. His work has also appeared in the the USA Triathlon Multisport Zone, Houston Chronical Online, CBS Chicago Local, LIVESTRONG.COM, and He has also authored internal research and content articles for a population health management services organization, as well as training materials for a variety of companies.

Johnson holds a M.S. in Exercise Science with a specialization in Health and Wellness Promotion, a M.B.A. with Marketing emphasis, and certificate in Wellness Coaching. He has been a USA Triathlon certified coach and National Academy of Sports Medicine Certified Personal Trainer since 2003, and for ten years was a triathlon coach at the largest municipal fitness facility in the United States.

Johnson's writing makes complicated health and wellness information understandable to the everyday reader, and scientific training information accessible to the novice to intermediate athlete.

Ken Johnson at LinkedIn  •  3-Fitness & Wellness Website

at 3-Fitness & Welllness

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Training Terms
Ever wonder what training or workout terms mean? What's a RI? VO2 Max versus Lactate Threshold?? Why is increasing speed sometimes call "Acceleration" and sometimes "Build"???
Cross Training for Runners
Many runners have discovered the advantages for cross training, and many training plans include an "XT" (for cross training) one or two days a week. Cross training is simply a non-running aerobic workout that is substituted for one of your running workouts. This other activity supports your running program and your overall running goals.
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.
Heart Rate Training Zones
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.
Heart Rate Training Zone Calculations
Obviously, the best way to get your maximum heart rate, and thereby your heart rate training zones, is through a treadmill or bike trainer test. Some health clubs offer this service, as do many university and college athletic departments. However, you can come up with a fairly good estimation of your training zones by using the Karvonen Method.
Maximum Heart Rate Estimation
The Classic Age Formula; Age corrected by sex; Tanaka Method; One Mile Walk Test; Step Test
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.
Transition Tips
Tips for faster and calmer transitions.
Transition: the (Oft Overlooked) Fourth Discipline of Triathlon
Many triathletes in their first few years of competition work hard on lowering their finish times, struggling to take a minute or two off the run or perhaps five minutes off the bike. However, often they overlook the place where you can easily take minutes off your race with a little preparation and smart thinking - the transition.
Quick and Easy Wetsuit Hanger
When the tri season is over, it's important to make sure you store your wet suit correctly for the next year. One of the main things you want to avoid is creases, which can be a real problem if you're hanging your suit up. There are diving wet and dry suit hangers you can buy from scuba shops, but you also can make your own hanger very cheaply.
The Care and Feeding of Your Tri Wetsuit
Congratulations! You now have a triathlon wet suit. But it wasn't that inexpensive, and you need to take care of it. Here are some tips.
An Overview of Multisport Disciplines
Triathlon ... Duathlon ... Aquabike(?!) Here's what makes up the different race types.
Strength Training for Multisport Athletes
A high level view.

Under Construction

We're under construction, so it's not a pretty as it will be, and not everything has been posted yet. Soon though!