Sep142025September 14, 2025September 14, 2025by Masters TTRacer

Preparing for Health Coach Certification Exam

Posted in Training Reports

FOUNDATION 1.3 REPORT (09/08 – 09/14)

HIGHLIGHTS: Back in January 2021, I was scheduled to take the American Council on Exercise (ACE) health coach certification exam. I had studied diligently for the previous four months. Then, I got word that my father had died at age 96 and I missed the exam. I still have the course study materials and have started a 16-week study schedule. The study materials include:

  • ACE Professional’s Guide to Health and Wellness Coaching, 2019, 555 pages
  • ACE The Professional’s Guide to Health and Wellness Coaching Study Companion, 2019, 143 pages
  • ACE Online Educational Resource

I’m planning to take the exam in early December. I want to be a knowledgeable companion on the path to personal wellness, helping clients take a holistic view of their lifestyles and behaviors. Then provide continued motivation, support, accountability, and troubleshooting as the client discovers what does and does not work.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength resistance workouts were completed.

DETAILS:

  • Monday’s Endurance Miles – “Kitchen Sink” workout was 10.20 miles in 0:41:00. Average speed was 14.9 mph; maximum speed was 18.9 mph. Average power was 84 watts; maximum power was 221 watts. A 30-minute strength machine resistance workout was completed.
  • Tuesday’s Recovery Miles workout was 7.18 miles in 0:30:00. Average speed was 14.4 mph; maximum speed was 16.6 mph. Average power was 77 watts; maximum power was 136 watts.
  • Wednesday’s Foundation Miles Interval (6 x 4/2 minutes) workout was 13.39 miles in 0:55:00. Average speed was 14.6 mph; maximum speed was 16.9 mph. Average power was 78 watts; maximum power was 144 watts. A 30-minute strength machine resistance workout was completed.
  • Thursday was a rest day off the bike.
  • Friday’s Aerobic Tempo Intervals (5 x 3/2 minutes) workout was 11.21 miles in 0:46:04. Average speed was 14.9 mph; maximum speed was 17.1 mph. Average power was 85 watts; maximum power was 153 watts. A 30-minute strength machine resistance workout was completed.
  • Saturday’s Foundation Miles-Cadence workout was 15.91 miles in 1:04:00. Average speed was 14.9 mph; maximum speed was 17.6 mph. Average power was 82 watts; maximum power was 142 watts.
  • Sunday’s Endurance Miles – “Kitchen Sink” workout was 11.28 miles in 0:44:00. Average speed was 15.4 mph; maximum speed was 18.7 mph. Average power was 91 watts; maximum power was 210 watts.

BY THE NUMBERS:

  • Total Distance: 69.18 mi
  • Longest Ride: 15.91 mi
  • Total Time for Week: 6:10:04 (h:m:s)
  • Avg Speed: 14.8 mph
  • Max Speed: 18.9 mph
  • Avg Power: 83 watts
  • Max Power: 221 watts
  • Calories: 1,933 C
  • Avg Weight: 178.0
  • Chronic Training Load: 30 (-1)