About this episode

Ashleigh and Rachel discuss how to effectively use training zones for better fitness outcomes.

In this episode, Ashleigh and Rachel provide a comprehensive overview of the Training Zones 1 through 5, giving you all the information you need to understand and use them effectively, including: Generally what your heart rate, perceived exertion, and overall feeling should be in each zone What kinds of exercise and duration are appropriate for each zone The pros and cons of training in each, including common misconceptions Addressing the dreaded "Grey Zone" (zone 3) and why lots of people are using it incorrectly How individuals can adjust or tweak their cardiovascular training work to better suit their goals, improve their fitness and body composition, and minimize injury risk, and more! We are very excited to announce our new sponsor, True Nutrition, where you can customize your own protein! Choose a mix of protein bases, a range of delicious flavors and sweetness level, and boost your protein with adaptogens, collagen, immune support, electrolytes and much more. Save time, effort, and money by combining all your supplement needs into one delicious protein powder. Head to truenutrition.com/MUSCLE and use the code MUSCLE for 20% off your custom mix! Join the conversation…

People in this episode

Hosts: Ashleigh VanHouten, Rachel Gregory

Topics covered

• training zones
• cardiovascular training
• fitness goals
• injury prevention
• exercise duration

Keywords

• training zones
• heart rate
• perceived exertion
• Grey Zone
• cardiovascular training

Sponsors

True Nutrition

More episodes of Muscle Science for Women

• Ep 137: Here's what you actually need to do to lose body fat · July 21, 2026 · 43 min
• Ep 136: Is your fat loss stalling? Check these 6 things · July 14, 2026 · 55 min
• Ep 135: How Fit Moms Raise Active Kids · June 30, 2026 · 1h 2m
• Ep 133: Are you self-sabotaging your own goals (and happiness)? · June 9, 2026 · 43 min
• Ep 132: Heal your gut with Hannah Aylward · May 19, 2026 · 56 min
• Ep 131: How to train NOW to be strong at 80 · April 28, 2026 · 40 min

Explore listener stats, chart rankings, contacts and more on the Muscle Science for Women podcast page.