Easier version
short
Harder version
long
VO2 MaxRPE 9Hard★★★★☆
THE 300/600 OSCILLATOR
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop ability to handle pace changes, improve vo2max across different speeds, build mental flexibility.
Workout Overview
Duration
1h 0m
Distance
12km
Intensity
9/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
oscillatormixed distancesvo2maxpace changes
Export Workout
Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 33
20% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 2 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 4 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 6 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 8 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 33
1% of workout
300m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 12s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 33
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 33
1% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 18 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 19 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 21 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 23 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 25 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 26 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 27 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 28 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 29 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 30 of 33
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 31 of 33
3% of workout
600m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 32 of 33
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 33 of 33
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:15
Training Purpose
Develop ability to handle pace changes, improve VO2max across different speeds, build mental flexibility.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
The 300/600 Oscillator
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
The 300/600 Oscillator
Repeat 1x: Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More vo2 max workouts with hard intensity
Similar Intensity
Other hard intensity workouts with different training styles
Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.