How should I set my heart rate zones?

For people with energy-limiting conditions, studies have shown that activities that require a high heart rate can increase the likelihood of post-exertional symptom exacerbation. Reducing the time spent at high heart rates can therefore help manage symptoms.

At Visible we split your time into 3 zones; rest, exertion and over-exertion based on your heart rate to help you pace your activity.

Calculating your heart rate zones

One way to do this is to learn to recognise your symptoms when exceeding your over-exertion threshold, and noting down what rate triggered their intensification.

We recommend observing this over a 4 day period before adjusting your thresholds.

Exertion threshold

Default: Your exertion threshold is set to 15% more than your resting heart rate. Your resting heart rate is initially set based on the average of your morning check-in values (taken from the 30 days before  signed up to Visible Plus).

Adjusting: You can adjust this so that your rest activities fall below this threshold.

Over-exertion threshold

Default: Your over-exertion threshold is set to 55% of your maximum heart rate (your maximum heart rate x 0.55). Your maximum heart rate calculated by 220 - your age. This is based on advice from the Workwell Foundation.

‍Adjusting: You can adjust your over-exertion threshold to better suit your personal capabilites. You can do this by noting down your heart rate when you feel like your symptoms have intensified and you’re doing an uncomfortable and unsustainable level of exertion, and adjust your over-exertion threshold to match this.

You can try to avoid spending time in this zone, by using over-exertion alerts to help balance out your exertion.

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