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 documents a compelling experiment—one that yields real training insights. We’ve extracted the key takeaways so you can replicate the workout immediately. Watch the full video for the complete breakdown.

Key Points

• Strapping on 8‑10 kg (≈ 18‑22 lb) of extra body fat tanks your speed noticeably—400 m track laps slow from ~1:05–1:06 down to >1:10—and throws off heat dissipation.
• The added mass creates a constant pulling sensation; wearing a loose shirt and staying hydrated become non-negotiable.
• Mental toughness proves itself here: you can still hit a 5 km in ~22 min wearing the extra weight, though the effort spikes significantly.
• Strategy: run a longer-rest interval session to see how the added load changes your pacing, then scale your training accordingly.

Workout Example Track Interval (400 m repeats) Interval repeats let you measure the weight’s impact on speed consistently. To dig deeper into structuring these efforts, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

• Start with 10–15 minutes of easy jogging.
• Run 4 × 400 m at 1:05–1:06 per lap (your peak-fitness pace).
• 2–3 minutes of rest between repeats (walking or light running).
• Hit a 5th repeat if you keep each lap under 1:10.

5 km Run (post‑weight‑gain)

• Complete a 5 km effort at a steady, controlled pace—Mark finished his in roughly 22 minutes with the added weight.
• Keep your breathing regulated; you’ll notice the extra load makes the whole run roughly 30–40 % more taxing.
• Once you’ve adapted and want to start gaining speed again, our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers structured progression.

Zwift Hill (Optional)

• Input 104 kg as your weight in Zwift (Mark’s final mass).
• Pick a sustained climb lasting around 20 minutes and hold a steady power; count on losing 20–30 % of your normal cadence.
• Stock water and electrolytes, and set up cooling—fans, windows—since overheating happens fast at this weight.

Closing Note Test-drive this “dad‑bod” experiment—calibrate the lap targets and 5 km benchmark to your own weight and fitness. The Pacing app lets you dial in custom intervals based on your current capability, so observe how your body adapts. It’s a solid reminder of where you stand when conditions are optimal. Once you set your sights on fresh objectives—whether chasing a faster 5K or moving to a longer distance—you’ll come away with new perspective. Seeking to push further? Our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance walks you through structured training for your next step.

Have fun, stay safe, and enjoy the challenge! 🚀

References

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