Chris Legh Hill Repeats

Professional triathlete Chris Legh performs hill repeats and explains how the exercise improves his strength, running form and endurance.

Ironman triathlete Chris Legh performs his hill repeat workout to improve speed endurance and running form. Additionally, running up the hill strengthens Chris' glutes, hamstrings and calves because he must drive back into the ground with his legs to propel himself up the hill.
Chris explains that hill repeats help him perfect and maintain proper running form when he is fatigued late in triathlons. Running up the hill forces him to get proper leg drive, maintain a forward lean and land on his midfoot with each stride. These are all important elements of proper running technique.
Chris also talks about how the drill helps him improve his lactic threshold. Because running to the top of the hill at a fast pace works his anaerobic capability, it helps his body learn to filter lactic acid better. Once he is out on the course, he will then be able to maintain a faster pace for longer.
Chris recommends that athletes begin with four 30-second hill runs and then increase to 6-8 runs of two minutes as they improve. After running up the hill, Chris walks back down for 20 seconds, rests briefly at the bottom and then performs the next run.
This drill has helped Chris build the strength and lactic threshold to battle through Ironman triathlons without allowing his running form to break down. See how he used this ability to come from behind to win the 2004 Coeur D'Alene Ironman victory in the 10th episode of our Behind the Highlights video series.
Also, learn how to perform Chris' other key exercises by watching his training clips below:
-Aerobic Conditioning
-200-Meter Intervals