ZWIFT podiums, New Dumbells & Half Marathons | Training Vlog #007 - Mark Lewis

Aug 13, 2025

Intro: This is a quick summary of ZWIFT podiums, New Dumbells & Half Marathons | Training Vlog #007 from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Zwift as a fitness barometer: Mark uses indoor rides to gauge weekly form, noting hills, sprint sections, and power‑per‑kilogram (W/kg) as performance markers.
Race‑day mindset: In a 16 km, sub‑20‑minute Zwift race he focused on staying with the front pack, chasing breakaways, and using short bursts of high power (≈1,000 W) for the final sprint.
Flexible “menu” training: Rather than a rigid plan, he picks daily combos of upper‑body, core, bike, and run sessions based on how he feels.
Run targets & half‑marathon test: He aims for 5 k, 10 k, half‑marathon, and marathon times. He tried a 21 km (half‑marathon) at ~5 min/km (≈145 min total) to gauge current endurance.
Practical gear tip: New Power‑Block dumbbells (up to 22.5 kg) are highlighted for home strength work.

Workout Example:

Zwift Sprint‑Interval Ride – 16 km total, under 20 min:
- Warm‑up 2 min easy.
- 3 × 4‑minute hard efforts at ~90‑100 % of your FTP, each followed by 1 min easy.
- Finish with a 30‑second all‑out sprint (~1,000 W) to simulate the final bend.
Half‑Marathon Test – 21 km run:
- Aim for a steady 5 min/km pace (≈145 min). Adjust by 10‑15 s per km if you feel strong or need a buffer.
- Use a GPS watch or the Pacing app to set the target pace and get real‑time alerts.

Closing Note: Try the Zwift sprint‑interval or the 5 min/km half‑marathon today, then tweak the paces to fit your own fitness in the Pacing app. Keep the training menu flexible, stay above‑average, and enjoy the progress!

Remember to watch the full video for Mark’s deeper insights and the exact schedule he follows!