Kinetic Ambassador: Matt Hanson

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What is your favorite cross training activity and why?

I don’t know if walking my dogs counts as cross training, but it is about the only other exercise I do outside of swim/bike/run/gym.

What is your go-to nutrition advice?

If you can harvest it or kill it, you can eat it. Don’t overthink the diet. We have teeth for grinding, tearing, crushing, pulling, etc in our mouths for a reason. We were designed to eat a well balanced diet.

Do you do any meditation/wellness practice for your mental health?

Yes, I use a device called the focus band daily. It helps you learn how to dial in and control your thoughts.

How do you handle goal setting and sticking with a plan?

I set a few overarching goals for the season that are typically more results based, then break those big goals into many little process goals. While I know the results that I want to go after, my focus is always on executing what needs to be done to get the next process goal. On race day, I never worry about what time I am going to get, just about executing the process/plan to the best of my ability.


Matt’s Workouts


 

Beginner Ramp Up, Ramp Down Workout

Warm up:

  • 10-minute warm-up

First set of intervals: ramping up 

  • 4 mins at 60% FTP wattage

  • 4 mins at 70% FTP wattage

  • 4 mins at 80% FTP wattage

  • 4 mins at 90% FTP wattage

  • 4 mins at 100% FTP wattage

Recovery interval

  • 2 minutes easy

Second set of intervals: ramping down 

  • 4 mins at 100% FTP wattage

  • 4 mins at 90% FTP wattage

  • 4 mins at 80% FTP wattage

  • 4 mins at 70% FTP wattage

  • 4 mins at 60% FTP wattage

Recovery interval

  • 2 minutes easy

Third set of intervals: ramping down 

  • 4 x 30 seconds HARD/60 seconds easy

Cool down:

  • Ride long enough to make total session time 1 hour long 

 

 

Advanced Ramp to Max Workout

Warm up:

  • 10-minute warm-up

First set of intervals: ramping up 

  • 4 mins at 80% FTP wattage

  • 4 mins at 90% FTP wattage

  • 4 mins at 1000% FTP wattage

  • 4 mins at 110% FTP wattage

  • 1 min maximum effort

Recovery interval

  • 5 minutes easy

Second, third and fourth interval sets: Repeat first interval set 1 to 3 more times with 5-minute recovery between each set 

Cool down:

  • 5 to 10 minutes 

 

 — Matt Hunter, Kinetic Ambassador and Professional Triathlete and Coach

Read Matt’s Ambassador Profile

Learn more about coaching: http://www.matthansontri.com | http://www.matthansoncoaching.com