Chris Legh 200-Meter Intervals

Professional triathlete Chris Legh performs 200-Meter Intervals and explains how the routine helps him build the speed endurance necessary to tackle shorter runs and half-triathlons.

Ironman triathlete Chris Legh performs a speed endurance session of 200-Meter Intervals to improve his ability to hold speed for a long period of time. Chris explains that although he is running at a fast pace for a short period of time during each run, his heartrate remains elevated throughout the entire session, which helps him improve his overall fitness and endurance.
Chris runs 200 meters near his maximum speed, which takes him approximately 35 seconds. He then recovers for 25 seconds---he walks for 17 seconds and then begins jogging into his next run for about 8 seconds. This enables him to perform a 200-meter run every minute, on the minute.
Chris performs sets of four 200-meter runs with the 25 seconds rest. After each set of four, Chris allows himself an additional 30 seconds rest before heading into the next set. He begins with two sets and then works his way up eight sets as his fitness improves.
Watch the 10th episode of our Behind the Highlights video series to see how Chris used this impressive speed endurance to close the gap late in the Coeur D'Alene Ironman before pulling ahead for the victory.
Also, learn how to perform Chris' other key exercises by watching his training clips below:
-Aerobic Conditioning
-Hill Repeats