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. The video deserves a watch, and we’ve extracted the essentials so you can test these workouts right away. Watch the full video for the granular details.
Key Points:
- Zwift as a fitness barometer: Mark taps into indoor cycling to assess his form throughout each week, watching how he handles climbs, sprint efforts, and his power-to-weight ratio (W/kg).
- Race‑day mindset: During a sub-20-minute, 16 km Zwift race, he stuck to the approach of staying near the front, covering moves, and throwing down 1,000 W efforts before the final kick.
- Flexible “menu” training: Rather than locking into a predetermined schedule, he assembles a mix of strength, core, bike, and run components each day based on his readiness.
- Run targets & half‑marathon test: He’s dialed in PR goals across 5k, 10k, half-marathon, and marathon distances. To check his current endurance, he ran 21 km at 5 min/km pace (totaling roughly 145 minutes).
- Practical gear tip: Power-Block dumbbells going up to 22.5 kg feature prominently in his home strength routine.
Workout Example:
- Zwift Sprint‑Interval Ride – 16 km total, under 20 min:
- Kick off with a 2-minute easy warm-up.
- Execute three 4-minute hard efforts at 90–100% of your FTP, separated by 1-minute easy spins.
- Wrap up with a 30-second all-out sprint (about 1,000 W) to mimic the race finale.
- Half‑Marathon Test – 21 km run:
- Target a steady 5 min/km pace (approximately 145 minutes). Drop or raise the pace by 10–15 seconds per km if you feel fresh or need extra buffer.
- A GPS watch or the Pacing app locks you to your goal pace and feeds you live splits.
Closing Note: Run the Zwift intervals or half-marathon effort today, then dial in the Pacing app to match your current fitness. Stay committed to the flexible menu structure, keep yourself sharp, and watch the improvements roll in!
Head to the full video for Mark’s additional thoughts and the comprehensive training breakdown!