For hybrid & fitness racing
For hybrid & fitness racing, the two are close. Treadmill run rates slightly higher: more carry-over to hybrid & fitness racing.
Walking lunge 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
Treadmill Run. Most of a race is running between stations. Practise it.
Walking Lunge. Close to the sandbag-lunge station. Practise the pattern before you load it.
For hybrid & fitness racing, the two are close. Treadmill run rates slightly higher: more carry-over to hybrid & fitness racing. Walking lunge does more to prevent injuries. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
About the same: both are easy to learn.
Treadmill run needs a treadmill, bike or stair machine, so for most people it’s a gym exercise. Walking lunge needs dumbbells, so a home gym covers it.
Walking lunge: it rates Good for injury protection in our research rubric, against Fair for treadmill run.