{"id":50758,"date":"2026-04-08T16:25:32","date_gmt":"2026-04-08T20:25:32","guid":{"rendered":"https:\/\/behavioralobservations.com\/be_obs\/?p=50758"},"modified":"2026-04-08T16:27:28","modified_gmt":"2026-04-08T20:27:28","slug":"train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green","status":"publish","type":"post","link":"https:\/\/behavioralobservations.com\/be_obs\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green","title":{"rendered":"Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Embed Player\" src=\"https:\/\/play.libsyn.com\/embed\/episode\/id\/40777520\/height\/128\/theme\/modern\/size\/standard\/thumbnail\/yes\/custom-color\/233d61\/time-start\/00:00:00\/playlist-height\/200\/direction\/backward\/download\/yes\/font-color\/FFFFFF\" height=\"128\" width=\"100%\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"true\" mozallowfullscreen=\"true\" oallowfullscreen=\"true\" msallowfullscreen=\"true\" style=\"border: none;\"><\/iframe><\/p>\n\n\n<h2 class=\"wp-block-heading\">Listen on: <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/train-smarter-not-harder-heart-rate-zones-vo2-max-and\/id1086413253?i=1000760325645\" type=\"link\" id=\"https:\/\/podcasts.apple.com\/us\/podcast\/train-smarter-not-harder-heart-rate-zones-vo2-max-and\/id1086413253?i=1000760325645\">Apple Podcasts<\/a> | <a href=\"https:\/\/open.spotify.com\/episode\/5wLmkyEXxQelFxVPaeWMDN?si=FAdbyQvrS9KKGaVfVCM3EA\" type=\"link\" id=\"https:\/\/open.spotify.com\/episode\/5wLmkyEXxQelFxVPaeWMDN?si=FAdbyQvrS9KKGaVfVCM3EA\">Spotify<\/a> | <a href=\"https:\/\/youtu.be\/J_OdesOotWY?si=RNb-M4gy8enw8HgH\" type=\"link\" id=\"https:\/\/youtu.be\/J_OdesOotWY?si=RNb-M4gy8enw8HgH\">YouTube<\/a><\/h2>\n\n\n\n<p class=\"\">In Session 329, I\u2019m joined once again by <a href=\"https:\/\/behaviorfit.com\/about\/\" type=\"link\" id=\"https:\/\/behaviorfit.com\/about\/\">Dr. Nick Green<\/a>, Ph.D., BCBA-D, who\u2019s been doing some really interesting work at the intersection of fitness and behavior science.<\/p>\n\n\n\n<p class=\"\">In this episode, Nick walks us through the basics of heart rate training zones and why simply \u201cworking out\u201d isn\u2019t 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\u2014particularly Zones 2 through 4\u2014where you\u2019re going to see real cardiovascular benefits.<\/p>\n\n\n\n<p class=\"\">From there, we get into VO2 max, what it is, why it matters, and how you can measure or estimate it\u2014even without access to a lab. Nick also shares some practical training strategies, including the <a href=\"https:\/\/www.runnersworld.com\/training\/a70347085\/vo2-max-workout-norwegian-4x4\/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=mgu_ga_rnw_md_pmx_prog_org_us_18473187505&amp;gad_source=1&amp;gad_campaignid=18473210572&amp;gclid=CjwKCAjw-dfOBhAjEiwAq0RwIwBFR_e06zlAQfuitGVvzCkVh14ndTTHC5cvUA9oSbuTIesTikGrgRoC3RsQAvD_BwE\" type=\"link\" id=\"https:\/\/www.runnersworld.com\/training\/a70347085\/vo2-max-workout-norwegian-4x4\/?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=mgu_ga_rnw_md_pmx_prog_org_us_18473187505&amp;gad_source=1&amp;gad_campaignid=18473210572&amp;gclid=CjwKCAjw-dfOBhAjEiwAq0RwIwBFR_e06zlAQfuitGVvzCkVh14ndTTHC5cvUA9oSbuTIesTikGrgRoC3RsQAvD_BwE\">Norwegian 4x4 protocol<\/a>, which is a structured way to improve cardiovascular fitness through intervals of high-intensity work followed by recovery.<\/p>\n\n\n\n<p class=\"\">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?<\/p>\n\n\n\n<p class=\"\">Nick makes a compelling case for the role of planning and accountability. One of the things he\u2019s seen in his coaching practice is that when people invest in structured support, they\u2019re much more likely to follow through. We talk about how environmental variables, scheduling, and clear contingencies can make or break a fitness routine.<\/p>\n\n\n\n<p class=\"\">This was a really practical conversation\u2014whether you\u2019re a behavior analyst looking to apply these principles to your own life, or just someone trying to get a little more consistent with exercise.<\/p>\n\n\n\n<p class=\"\">If you\u2019re interested in working with Nick or learning more about his coaching services, be sure to check out his website, which you can find in the resource list below:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a href=\"https:\/\/behaviorfit.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">BehaviorFit.com<\/a> (Nick's website; check out his courses <a href=\"https:\/\/behaviorfit.com\/academy\/\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a>!)<\/li>\n\n\n\n<li class=\"\">Nick on <a href=\"https:\/\/www.linkedin.com\/in\/nicholasgreenbehavioranalysis\/\" target=\"_blank\" rel=\"noreferrer noopener\">LinkedIn<\/a><\/li>\n\n\n\n<li class=\"\">BehaviorFit's <a href=\"https:\/\/www.instagram.com\/behaviorfit\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a><\/li>\n\n\n\n<li class=\"\">Nick's previous BOP Interviews: <a href=\"https:\/\/behavioralobservations.com\/be_obs\/session-47-nick-green-wants-you-to-get-moving\" target=\"_blank\" rel=\"noreferrer noopener\">Session 47<\/a>, <a href=\"https:\/\/behavioralobservations.com\/be_obs\/get-fit-in-2020-session-105-with-nick-green\" target=\"_blank\" rel=\"noreferrer noopener\">Session 105<\/a>, and <a href=\"https:\/\/behavioralobservations.com\/be_obs\/getting-fit-during-the-pandemic-session-132-with-nick-green\" target=\"_blank\" rel=\"noreferrer noopener\">Session 132<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21541146\/\" target=\"_blank\" rel=\"noreferrer noopener\">Fogel, et al. (2010)<\/a>. The effects of exergaming on physical activity among inactive children in a physical education classroom.<\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.researchgate.net\/publication\/301934730_Decreasing_bouts_of_prolonged_sitting_among_office_workers\" target=\"_blank\" rel=\"noreferrer noopener\">Green, et al. (2016)<\/a>. Decreasing bouts of prolonged sitting among office workers.<\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/behaviorfit.com\/zone-training-how-to-determine-your-heart-rate-and-training-zone\/\" type=\"link\" id=\"https:\/\/behaviorfit.com\/zone-training-how-to-determine-your-heart-rate-and-training-zone\/\">Heart Rate Training 101<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/behaviorfit.com\/heart-rate-zone-calculator\/\" type=\"link\" id=\"https:\/\/behaviorfit.com\/heart-rate-zone-calculator\/\">Heart Rate Zone Calculator<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.ahajournals.org\/doi\/pdf\/10.1161\/circulationaha.106.675041\" type=\"link\" id=\"https:\/\/www.ahajournals.org\/doi\/pdf\/10.1161\/circulationaha.106.675041\">Norwegian 4X4 Study<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circulationaha.117.030617#abstract\" type=\"link\" id=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circulationaha.117.030617#abstract\">Norwegian 4X4 20-Year Heart-Age Reduction Study<\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.ovid.com\/jnls\/acsm-msse\/abstract\/10.1249\/mss.0b013e3180304570~aerobic-high-intensity-intervals-improve-vo2max-more-than?redirectionsource=fulltextview\" type=\"link\" id=\"https:\/\/www.ovid.com\/jnls\/acsm-msse\/abstract\/10.1249\/mss.0b013e3180304570~aerobic-high-intensity-intervals-improve-vo2max-more-than?redirectionsource=fulltextview\">High Intensity Interval Training (HIIT) effects on VO2 Max<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sponsor Shoutouts!<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a href=\"https:\/\/behavioruniversity.com\/observations\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Behavior University<\/strong><\/a><strong>.<\/strong>&nbsp;Their mission is to provide university quality professional development for the busy Behavior Analyst. Learn about their CEU offerings, including their&nbsp;<a href=\"https:\/\/behavioruniversity.com\/bcba-supervisor-training\" target=\"_blank\" rel=\"noreferrer noopener\">8-hour Supervision Course<\/a>, as well as their&nbsp;<a href=\"https:\/\/behavioruniversity.com\/rbt-online\" target=\"_blank\" rel=\"noreferrer noopener\">RBT offerings<\/a>&nbsp;over at&nbsp;<a href=\"https:\/\/behavioruniversity.com\/observations.\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>behavioruniversity.com\/observations.<\/em><\/strong><\/a>&nbsp;Don't forget to use the coupon code, PODCAST to save at checkout! <\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/behavioralobservations.com\/get-ceus\" target=\"_blank\" rel=\"noreferrer noopener\">CEUs from Behavioral Observations<\/a>. Learn from your favorite podcast guests while you're commuting, walking the dog, or whatever else you do while listening to podcasts. New events are being added all the time, so check them out&nbsp;<a href=\"https:\/\/behavioralobservations.com\/get-ceus\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a>.&nbsp; <\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.hricolorado.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">HRIC Recruting<\/a>. Cut out the middleman and speak directly with Barbara Voss, who's been placing BCBAs in great jobs all across the US for 15 years.<\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/www.patreon.com\/behavioralobservations\" type=\"link\" id=\"https:\/\/www.patreon.com\/behavioralobservations\">The BOP Patreon<\/a>. Do you want to get the show ad-free and before everyone else? Click <a href=\"https:\/\/www.patreon.com\/behavioralobservations\" type=\"link\" id=\"https:\/\/www.patreon.com\/behavioralobservations\">here<\/a> to learn how!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Listen on: Apple Podcasts | Spotify | YouTube In Session 329, I\u2019m joined once again by Dr. Nick Green, Ph.D., BCBA-D, who\u2019s 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 \u201cworking out\u201d&#8230;  <a class=\"excerpt-read-more\" href=\"https:\/\/behavioralobservations.com\/be_obs\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\" title=\"Read Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green\">Read more &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":50759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","ghostkit_customizer_options":"","ghostkit_custom_css":"","ghostkit_custom_js_head":"","ghostkit_custom_js_foot":"","ghostkit_typography":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[98,173,172,387],"class_list":["post-50758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-podcasts","tag-exercise","tag-health-and-fitness","tag-nick-green","tag-under-the-dome","page-entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green - The Behavioral Observations Podcast<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/behavioralobservations.com\/be_obs\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green - The Behavioral Observations Podcast\" \/>\n<meta property=\"og:description\" content=\"Listen on: Apple Podcasts | Spotify | YouTube In Session 329, I\u2019m joined once again by Dr. Nick Green, Ph.D., BCBA-D, who\u2019s 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 \u201cworking out\u201d... Read more &raquo;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/behavioralobservations.com\/be_obs\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\" \/>\n<meta property=\"og:site_name\" content=\"The Behavioral Observations Podcast\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-08T20:25:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-08T20:27:28+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/behavioralobservations.com\/be_obs\/wp-content\/uploads\/2026\/04\/NG-Cover-Art-1024x1024.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Matt Cicoria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Matt Cicoria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\"},\"author\":{\"name\":\"Matt Cicoria\",\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/#\\\/schema\\\/person\\\/eb3abef51a3647f610fdf682ec4147b5\"},\"headline\":\"Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green\",\"datePublished\":\"2026-04-08T20:25:32+00:00\",\"dateModified\":\"2026-04-08T20:27:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\"},\"wordCount\":561,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/NG-Cover-Art.png\",\"keywords\":[\"exercise\",\"Health and Fitness\",\"Nick Green\",\"Under the Dome\"],\"articleSection\":[\"Podcasts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\",\"url\":\"https:\\\/\\\/behavioralobservations.com\\\/be_obs\\\/train-smarter-not-harder-heart-rate-zones-vo2-max-and-better-fitness-session-329-with-nick-green\",\"name\":\"Train Smarter, Not Harder: Heart Rate Zones, VO2 Max, and Better Fitness: Session 329 with Nick Green - 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