The Dad Bod Test

Workout - The Dad Bod Test

• 10min @ 8'00''/mi
• 4 lots of:
  • 400m @ 6'30''/mi
  • 2min 30s rest
• 5min @ 8'00''/mi

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Mark Lewis’s “Athlete Tries A FAT DAD BOD For 48 Hours” is an interesting experiment with real training takeaways. Here’s the gist; watch the full video for the breakdown.

Key points:

• Adding 8-10 kg (about 18-22 lb) of extra fat tanks speed. 400 m laps slow from around 1:05-1:06 to over 1:10, and heat dissipation gets worse.
• The added mass feels like a constant pull. A loose shirt and hydration are non-negotiable.
• You can still run a 5 km in around 22 min with the extra weight, but effort spikes.
• Strategy: run a longer-rest interval session to see how the load changes pacing, then scale training.

Workouts:

Track interval (400 m repeats). For more on structuring intervals, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

• 10-15 minutes easy jog.
• 4 x 400 m at 1:05-1:06 per lap (peak-fitness pace).
• 2-3 minutes rest between reps (walking or light running).
• Add a 5th rep if each lap stays under 1:10.

5 km run (post weight gain):

• Steady, controlled 5 km. Mark finished his in around 22 minutes with the extra weight.
• Keep breathing regulated. The added load makes the run around 30-40% more taxing.
• For getting speed back, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Zwift hill (optional):

• Set 104 kg as your weight in Zwift (Mark’s final mass).
• Pick a sustained climb of around 20 minutes at steady power. Expect to lose 20-30% of normal cadence.
• Stock water and electrolytes, and set up cooling. Overheating happens fast.

Closing note: calibrate the lap targets and 5 km benchmark to your own weight and fitness. The Pacing app lets you set custom intervals to your current capability. For your next step, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• Athlete Tries A FAT DAD BOD For 48 Hours - YouTube (YouTube Video)