Our goal is simple, we want to help you reach your personal fitness and performance goals as efficiently and safely as possible.

To accomplish this mission, we offer you the tools and expertise to create a personal training plan based on your skill level, the

coaching and knowledge to help you follow that plan, and the state-of-the-art facilities and equipment to help you work toward

your goals.

OUR MISSION“Get Fit Faster with Purposeful Training”

Degrees and Certifications:Columbia UniversityMasters’ degree in Exercise & Applied PhysiologyBachelors in Art History with Pre-Med concentrationCertified USA Triathlon Level II Coach and a Level II USA CyclingLevel I Metabolic Efficiency Training Specialist-HMPCPR/AED Certified and Red Cross Lifeguard CertifiedCDE, Certified Diabetes EducatorCSCS, Certified Strength and Conditioning Specialist, formerly

-Owner of P3 and Director of Coaching-Coach for USA Triathlon 1993 to 1996, Head Coach 1994 to 1996.-His training program was used as a model for other coaches at the Olympic Training Center. -Coach for TriWisconsin from 1990-1997 and from 2003 to 2005

-Adjunct Graduate Faculty at Mount Mary College, teaching -Exercise Physiology and Sports Nutrition.- Competed in triathlons from sprint to Ironman

Bob Hanisch

Career Highlights:First triathlon at 21 years old with no athletic background.

7-time Ironman finisher, raced 4 out of the 7 as a Professional, placing all in the top 6. 2004 USAT Female Triathlete of the year, 2004 Silver medalist World Triathlon Championships, 2000

Duathlon National Female Champion, USA team member and numerous times qualifying and competing at the Hawaii World Championships.

Heather HavilandDegrees and Certifications:Bachelor of Science, University of Wisconsin-WhitewaterUSA Triathlon Level I Coach, USA Cycling Level 3 CoachLevel I Metabolic Efficiency Training Specialist-FCPCPR/AED Certified and Red Cross Lifeguard Certified

Specialties:-Individual and group coaching for triathlon to include specialty in swimming, cycling and running-Head Coach for MKE Hub’s High Performance Junior Z3 Tri-Team -Certified Power Cycling Coach-P3 Director of Athlete Programming

Lisa ChristensenDegrees and Certifications:Bachelors in Economics & Bachelors in Political Science (U.C. Davis)USA Triathlon Level I & USA Cycling Level 3 Certified CoachACE Certified Personal Trainer and CPR/AED Certified

Specialties:-Individual and group coaching for triathlons-Open Water Swim coaching-Run Coaching-Metabolic Testing-Strength Training

Career HighlightsBoston marathon (2010)USAT Age group Olympic Distance National Championships (2013, 2014, 2015)ITU Age Group Olympic Distance World Championships (2015), Half Ironman World Championships ( 2014),6 Half Ironman's, Ironman Wisconsin, 3 Time USAT All American

Designed for…

Triathletes of ALL experience levels looking fora structured group training program in a fun and purposeful environment

Goal Race...

Half Ironman Group: Madison 70.3 OR Racine 70.3 OR Door County

Ironman Group: Ironman Wisconsin

*Group coaching is available for other Half/full IM races

GROUP COACHING

GROUP PROGRAM OVERVIEW

Training:-Full training plan loaded into Training Peaks (January 9th start date)

-Performance Training Series Clinics

-3 Group Swim Workouts (January-March)

-3 Over Distance Workouts (January – March)

-Tuesday night bike rides (starting in April)

-P3 Open Water Swim series (June-August)

-Supported course rides

Coaching:-Initial 30 minute in-person consultation with your coach

-Bimonthly 30 minute calls along with limited e-mails & texts

-Pre-race meeting with coach to go over “A” race plan and Post race wrap up meeting

-Coaching at course rides and Key Races

Additional Benefits and Discounts

GROUP PROGRAM OVERVIEWHalf Ironman Overview

December – Initial meeting with coach

January 7th – Group Program Kick off: Open ride, First Clinic, program overview

January 9th – Start of training plan

Mid January – First Group Swim Workout

Late January – First Over Distance Day

April – Weekly bike workouts (Tuesdays)

May – First supported course ride

June – Monday night open water swims begin

June or July – Half Ironman (70.3 Madison, Door County OR 70.3 Racine) A race!

Ironman Overview

December – Initial meeting with coach

January 7th – Group Program Kick off: Open ride, First Clinic, program overview

January 9th – Start of training plan

Mid January – First Group Swim Workout

Late January – First Over Distance Day

April – Weekly bike workouts (Tuesdays)

May – First supported course ride

June – Monday night open water swims begin

July – Half Ironman (key brick for IM)

September – Ironman Wisconsin A race!

SAMPLE TRAINING WEEKHalf Ironman – Build week

Ironman – Key brick week

PERFORMANCE TRAINING SERIES

A series of educational clinics designed to increase the athlete’s knowledge

and skills leading to improvements in training and racing. Clinics are

included in all group training and one on one coaching.

2017 Topics to include:

- Strength Training for the Endurance Athlete

- Understanding and utilizing different training zones to maximize your season

- Nutrition inside and outside of competition

- Basic bike maintenance skills and tire-changing

- Bike Handling

- Transition Clinic

- Open water Swim Clinic

- Ironman Logistics

3 GROUP SWIM WORKOUTS

P3 coaches are on deck during these one hour group coached swim workouts. Each

month’s session will build on the previous one. Workouts are included in all group

training and one on one coaching.

• Workout will include a warm up, drill set, main set, and cool down.

• Lanes will be organized by pace.

• Workouts begin at 8:00a.m.

Held at Milwaukee Lutheran High School

Saturdays - January, February and March

OVER DISTANCE TRAINING SERIESGet motivated and have fun riding indoors! This is not your ordinary 3+ hour indoor

ride. All rides are done at P3’s premier computainer cycling center on a “Real

Course Video” giving our athletes not only a quality training session but also a

preview of the race course. After the ride there is the option for a brick run outside.

Over distance workouts are included in group and one on one training program.

Limited to 24 athletes per session.

JanuarySaturday 21st 12:00-3:45pm OR Sunday 22nd 7:00-10:45 am – 3 hour bike/45 minute run

FebruarySaturday 25th 12:00-4:30pm OR Sunday 26th 7:00-11:30pm – 3.5 hour bike/1 hour run

March Saturday 25th 12:00-5:30pm or Sunday 26th 7:00-12:30pm – 4 hour bike/1:30 hour run

OUTDOOR SUPPORTED RIDESP3 coaches provide their athletes the opportunity to ride the race courses as

part of their training (when possible). Even if you are not planning on racing, the

course rides are a great opportunity to get some solid mileage in. Rides are

included in all group training and one on one coaching.

April

Saturday 29th - 2 loops of Holy Hill Course

May

Sunday 7th - Ride and run 70.3 Madison course

Sunday 28th - 1-2 loops (40-80 miles) on Ironman Wisconsin Course

June

Saturday 17th - Ride and run Racine 70.3 course

July

Saturday 29th - Shoreline 1.2 or 2.4 mile swim* with 112 miles on IM course

August

Saturday 19th – MOWS 2.4 mile swim* with 70 to 112 miles on IM Course

* Additional fee and date subject to change

ADDITIONAL GROUP BENEFITS

• 40% Discount on VO2 testing (bike and/or run)

• Discount on Biomechanical Evaluation

• Private P3 Athlete Facebook forum

• Discounts at P3 partners

• Discount on P3 Race Kits/Apparel

• Monthly educational e-mails

June: Lake Mills Triathlon, Ironman 70.3 Madison

July: Pewaukee Lake, Racine 70.3 OR Door County

August: Lake Monona 2.4 mile swim race

September: Ironman Wisconsin

P3 coaches will be on site to assist training groups on race day (registration fees are not included)

KEY RACES

USAT Membership

HR monitor (downloadable)

Great attitude

Properly working, safe equipment

**Race fees are NOT included

REQUIREMENTS

THE INVESTMENT• $239 non refundable registration fee is required to reserve your spot

($139.00 to be applied to the last monthly payment)

• Ironman Wisconsin Program Cost

– $139/month (8 payments January-August)

OR

– $1012 one-time payment ($100 savings)

• Half Ironman Program Cost

– $139/month (5 or 6 payments depending on race starting January)

OR

‒ $595 one time payment (70.3 Madison) or $734 (Racine or Door

County) ($100 savings)

FIRST STEPS

• Click here to register

• December - 30 minute in person meeting with coach

• January 5th - Training program loaded into Training

Peaks

• January 7th – Group Program kick off

-12:00-1:30pm Open ride at P3 cycling studio

-1:45-3:00pm - Clinic, Strength Training for the Endurance Athlete

-3:00-3:45pm - Training program overview

• January 9th – Start of Training Plan

• Questions? Contact Lisa Christensen

TRAIN WITH PURPOSE, Get Fit FASTER!TRAIN WITH PURPOSE, Get Fit FASTER…