Track Intervals & Full Body Workout with Brian Mazza - Matthew Choi

Aug 13, 2025

Intro

This is a quick summary of Track Intervals & Full Body Workout with Brian Mazza from Matthew Choi. It’s a fun vlog where Matthew hits the track in Pelham, NY, does speed work, then follows up with a full‑body strength circuit. Watch the full video for the vibe, extra tips, and full context.

Key Points

Track speed work: 400 m repeats with short active recovery, then 800 m repeats on the straightaways. Rest can be a jog or a walk depending on how hard you’re pushing.
Recovery matters: Keep the heart rate up with a quick jog or walk between repeats; don’t let yourself fully stop.
Fuel before lifting: After the run, grab a carb‑rich snack (e.g., a New York bagel) to power your strength session.
Full‑body circuit: Pull‑ups, reverse lunges, single‑arm dumbbell presses, sled pulls, rows, and core overhead presses. Aim for functional moves that complement running.

Workout Example

Track Portion (≈5 mi total)

Warm‑up jog 1 mi.
400 m repeats – 6 × 400 m fast (≈5‑6 sec/100 m) with 200 m walk/jog recovery.
800 m repeats – 4 × 800 m fast on the straightaways, jog the bends, 400 m easy recovery.
Cool‑down jog ½‑1 mi.

Strength Circuit (≈45 min)

Exercise	Reps / Time
Pull‑ups	3 × 8‑10
Reverse lunges (each leg)	3 × 12
Single‑arm dumbbell press (each arm)	3 × 10
Sled pull / push	3 × 30 sec
Bent‑over rows	3 × 12
Overhead dumbbell press	3 × 10
Core side‑plank press‑ups	3 × 10 each side
Rest 60‑90 sec between sets. Adjust weight and rest to match your current fitness.

Closing Note

Give this track‑and‑strength combo a try this week – tweak the paces to match your own race‑pace zones in the Pacing app, and don’t forget that post‑run carb snack to keep the lifts strong. Happy training! 🚀