This workout is best done doing hill repeats. Grades from 6-10% are best. Bounding/moose hoofing with poles is a great mode. Other modes could be uphill running, uphill roller skiing/skiing, or uphill road cycling.
If you do not have uphills, you could try to simulate the work out on a treadmill.
Start with a good warm up and then gradually work into the work out, holding a little back early and making each rep/set harder.
Perform one work bout moose hoofing at Level 3 uphill for 3 minutes to prepare the body for the main work out and recover by walk jogging back down hill to the start.
For the main work out perform more uphill work bouts, only on these reps do 1min uphill at Level 3, continue uphill ramping up to Level 4 for 1 minute (either bounding or moosehoofing, depending upon the steepness of the hill), continue uphill ramping up again to Level 5 (max effort) for 30 seconds where you are doing your best to be as explosive as possible using a longer bounding like stride.
You may reduce this 30 second ramp up to something like 15-20 seconds if your body is currently poor at tolerating lactate.
Walk jog back to your starting point and let your heart rate get back down to 135bpm or lower.
Perform 2-3 more of these uphill ramp up work bouts. Error on the side of less, as this work out will take some time to recover back to fully recovered and there is no need to extend this time further.
Take a 5 minute set break.
Then perform max effort uphill repeats bounding for 30 seconds and walking back to your start and recovering for 1min total. Do 4-6 of these efforts.