Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green
About this episode
In this episode, Dr. Nick Green discusses heart rate training zones, VO2 max, and strategies for improving exercise adherence.
In Session 329, I'm joined once again by Dr. Nick Green , Ph.D., BCBA-D, who's been doing some really interesting work at the intersection of fitness and behavior science. In this episode, Nick walks us through the basics of heart rate training zones and why simply "working out" isn't always enough. We talk about the general recommendation of 150 minutes of moderate to vigorous activity per week, but more importantly, how to make sure that time is actually spent in the right zones—particularly Zones 2 through 4—where you're going to see real cardiovascular benefits. From there, we get into VO2 max, what it is, why it matters, and how you can measure or estimate it—even without access to a lab. Nick also shares some practical training strategies, including the Norwegian 4x4 protocol , which is a structured way to improve cardiovascular fitness through intervals of high-intensity work followed by recovery. As you might expect, we also spend a good amount of time talking about behavior. Why is it so hard for people to stick with an exercise routine? What gets in the way? And how can we apply behavior-analytic principles to improve adherence? Nick makes a compelling case for the role…
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