According to coachparrot the difference for one of my 20yr olds 203cm guys would be 0.4 vs 0.26 if both would mean 48mins.
I guess the drop won't be as much as 35%, so my guess is 2position training is faster.
you could also train One on One PF/SF, since it trains all kind of skills that your PF will profit from.
Crunchy! If you eat fast enough