Heart rate zones are an effective way of measuring your exertion levels when pacing. Your heart rate is closely related to your level of exertion.
What are Visible's Heart Rate Zones?
Rest Zone ⚪
This shows as white in your heart rate chart.
This is where your heart rate is low, your body is typically still, and rest and recovery happens. When in this zone, you will accumulate no PacePoints. This should include activities like sleeping, or resting while lying down.
Activity Zone 🔵
This shows as blue in your heart rate chart.
This is where you start using up energy, and accumulate PacePoints. When you're feeling balanced, this should include your day-to-day activities. This should also include "active rest", such as sitting down or watching TV.
Exertion zone 🔴
This shows up as red in your heart rate chart.
Your more strenuous tasks will show as exertion. Examples for some of our members can include showering, taking the stairs or cleaning, but you will learn what these tasks are for you.
Exertion generates PacePoints at 4x the rate of the Activity Zone. You should try not to stay in this zone for an extended period of time, as this could worsen your symptoms or trigger a "crash" or "flare up". However, Exertion is unavoidable and so you shouldn't be afraid to go into it now and again.
What else impacts my PacePoints?
It's worth knowing that you generate points faster depending on how far into a zone you are.
For example, a walk where your heart rate averaged 90bpm will generate more points than a walk where your heart rate averaged 80bpm, even though you were in your Activity Zone both times.
How are my heart rate zones calculated?
After your first 4 days of wearing your armband, you are provided with “auto-generated” zones. These are an estimate of the heart rate zones most suitable to you, calculated by an algorithm.
The heart rate zones algorithm was created based on anonymous data from thousands of Visible members. It considers factors like your age, functional capacity, and the heart rate data you have collected so far.
The algorithm does not consider factors like your gender, your disability status, or your illness. Based on our data, these factors are less relevant when estimating the right heart rate zones for you.
Can I recalculate my Heart Rate Zones / Reset the "Getting to know you" process?
If your functional capacity has significantly changed, then generating a new estimate of your heart rate zones can help improve your pacing guidance.
You can't reset your first 4 days of data, however you can request new auto-generated zones at any time after your first four days using Visible.
When should I recalculate my Heart Rate Zones?
You shouldn't recalculate your zones often, but you might want to do so for a few reasons:
Your zones were calculated wrong; for example, you might have been in a crash when your first 4 days were recorded, but now you're more balanced, and your zones don't reflect this.
Your heart rate has undergone a drastic change, such as a new medication that lowers your HR.
Your zones don't feel accurate and don't match your activities.
How do I recalculate my Heart Rate Zones?
Go to your Pacing Settings located on your Profile page
Tap Heart rate zones, and make sure Auto-generated zones is selected
Tap Set up my personalized zones and then Save.
Why are heart rate zones important in pacing?
For many people living with energy-limiting illness, too much exertion can cause a delayed worsening of symptoms. This is frequently referred to as Post Exertional Malaise (PEM).
Heart rate zones help you understand how much you are exerting yourself so that you can find the optimal balance of activity and rest, and aim to reduce the chances of symptom flare-ups or 'crashes'.
For more information on the science of heart rate monitored pacing and PEM, see here:
What if my heart rate zones don't feel right?
Heart rate zones are different for everybody. Your estimated heart rate zones are a good starting point, but you may need to tweak them to make them work best for you.
Manually adjusting your heart rate zones
If your zones still do not feel right, you can always adjust them manually.
Tap Profile>Pacing settings>Heart rate zones
Tap Set manually, then use the toggles to increase or lower your heart rate zones.
What should I consider when manually adjusting my zones?
Your heart rate zones are most accurate when they align with your perceived activity levels. You should analyse and adapt your zones based on whether or not you feel you are in ‘rest’, ‘activity’ or ‘exerting’.
To help with this process, we would recommend using Activity Tags to:
tag some examples of activities where you are confident you were exerting, and adjust your exertion zone to ensure this period is reflected as exertion.
tag some examples of activities where you are confident you were resting, and adjust your rest zone to ensure this period is reflected as rest.
It's worth noting that spending a large part of your day in the ‘activity zone’ is to be expected. Unless you are completely resting, then you will spend most of the day in this zone. Exertion should include activities that, if you do them for a sustained period, can trigger a ‘crash’ or symptom flare up.
Adapting your zones can be a process of trial and error. If you require some guidance please don't hesitate to reach out to a member of the team via the Profile screen.
I have POTS or take medication that impacts my heart rate, how should I manage my zones?
A number of our members have POTS or take medication that impacts their heart rate. Whilst it might take more adjusting in the initial stages many of them are using Visible very effectively.
If you need assistance in adjusting your zones, please gather your first 4 days of data, then reach out to Member Support for help via the Profile screen. Our team will look over your existing data and figure out if any adjustments need to be made.
If you have POTS, you may get more notifications than usual while gathering your first 4 days of data, so you might want to turn off your notifications. To do this, go to your Profile screen, select Pacing settings, and then select Pacing notifications.