Mark's Half-Marathon Fitness Test
Workout - Mark's Half-Marathon Fitness Test
- 10min @ 6'15''/km
- 21.1km @ 5'00''/km
- 5min @ 6'30''/km
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Intro: In ZWIFT podiums, New Dumbells & Half Marathons | Training Vlog #007, Mark Lewis shares his approach to combining cycling, running, and strength training. Below are the essentials so you can test these workouts right away.
Key points:
- Zwift as a fitness barometer: Mark uses indoor cycling to gauge his form each week, watching how he handles climbs, sprint efforts, and power-to-weight (W/kg).
- Race-day mindset: in a sub-20-minute, 16 km Zwift race, he stayed near the front, covered moves, and put in 1,000 W efforts before the final kick.
- Flexible “menu” training: rather than a fixed schedule, he assembles strength, core, bike, and run components each day based on readiness.
- Run targets and half-marathon test: PR goals across 5K, 10K, half-marathon, and marathon. To check endurance, he ran 21 km at 5 min/km pace (around 145 minutes).
- Gear tip: Power-Block dumbbells up to 22.5 kg feature in his home strength routine.
Workout example:
- Zwift sprint-interval ride, 16 km total, under 20 min:
- 2-minute easy warm-up.
- 3 × 4-minute hard at 90-100% FTP, with 1-minute easy spins between.
- 30-second all-out sprint (around 1,000 W) to mimic the race finale.
- Half-marathon test, 21 km run:
- Target a steady 5 min/km pace (around 145 minutes). Adjust by 10-15 seconds per km if you feel fresh or need a buffer.
- A GPS watch or the Pacing app keeps you on goal pace with live splits.
Closing note: Run the Zwift intervals or half-marathon effort today, then dial in the Pacing app to match your fitness.
Head to the full video for Mark’s training breakdown.