u/dohairus

This is a typical workout by Bret Sutton, a very successful triathlon coach. He considers it running specific weightlifting and around 10K pace, heart rate at the end of the last rep is close to threshold.

After a warm up you do 3 sets of 6X20 seconds with 30 seconds rest standing at the side of the treadmill, each set separated by 5 minutes of easy running. As there is zero eccentric component recovery is super fast.

After a few weeks your stance completely changes and feels very powerful, absolutely love this workout!

Whatever I try, both end up being the same number