For hybrid & fitness racing
For hybrid & fitness racing, the two are close. Treadmill run rates slightly higher: more carry-over to hybrid & fitness racing, easier to learn and fit in.
Bulgarian split squat does more to prevent injuries.
Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Bulgarian Split Squat. Single-leg strength for lunges and running.
Treadmill Run. Most of a race is running between stations. Practise it.
For hybrid & fitness racing, the two are close. Treadmill run rates slightly higher: more carry-over to hybrid & fitness racing, easier to learn and fit in. Bulgarian split squat does more to prevent injuries. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
Treadmill run is easier: it’s easy to learn, while Bulgarian split squat takes some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Treadmill run needs a treadmill, bike or stair machine, so for most people it’s a gym exercise.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Fair for treadmill run.