[Max Krause]

Hi Luka, I’m just a lurker on this forum but there’s a good explanation on pickups here: https://evokeendurance.com/why-even-ultra-runners-need-speed-work/

These are a type of speedwork more for strength rather than endurance adaptations so yes 10 seconds is correct. The heartrate is allowed to go up for that and maybe the minute after given the delayed response of heart rate. But otherwise all at/below AeT.