Heart rate zones are an effective way of measuring your exertion levels when pacing. There is a close correlation between your heart rate and how strenuously you are exerting.
Rest Zone ⚪
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.
Activity Zone 🔵
This is where you start using up energy, and accumulate PacePoints, at a moderate rate. You can expect most day-to-day activities to fall within this zone, if you’re pacing well.
Over-exertion zone 🔴
This is where your body is working at significantly harder, and PacePoints accumulate more quickly. Extended time in this zone can quickly increase your PacePoints, and increase the chances of symptom flare-ups or 'crashes'.
How are my heart rate zones calculated?
When you first sign-up to Visible, you are provided with some “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.
It also doesn't consider any medication you're taking that could impact your heart rate. If you're taking any of these types of medication, it could be helpful to reach out using Member Support.
Recalculating your auto-generated zones
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 request new auto-generated zones at any time after your first four days using Visible.
To do this follow these steps:
Step 1. Tap on the icon in the top right-hand corner of either the Heart Rate or PacePoints screen.
Step 2. Tap Heart rate zones, and make sure Auto-generated zones is selected
Step 3. Tap Recalculate based on latest data.
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 your zones manually.
Tap on the icon in the top right-hand corner of either the Heart Rate or PacePoints screen.
Tap 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 ‘over-exerting’.
To help with this process, we would recommend using Activity Tags to:
tag some examples of activities where you are confident you were over-exerting, and adjust your over-exertion zone to ensure this period is reflected as over-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. Over-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 using Member Support.
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, we recommend gathering heart rate data for a couple of days using the default or current settings and then reaching out to Member Support for help via the Profile screen.
You might want to turn notifications off while you're gathering this data. To do this, go to your Profile screen, select Pacing settings, and then select Pacing notifications.