What is PAI?
PAI (pronounced “pi”) stands for Personal Activity Intelligence. The purpose of the research behind PAI was to develop a single, easy-to-understand activity tracking metric that could help people manage their health. Most people understand that exercise is good for them, but it’s hard to stay motivated and how do you know if you are doing enough?
Since it is based on your personal profile and heart rate data, PAI is a way to track your body's response to exercise and the associated health benefits. It tells you if you're doing enough, holding you accountable and keeping you motivated. PAI is backed by science. Research has shown that maintaining over 100 PAI can add 5-10 years to your life and reduce the risk of cardiovascular disease by up to 25%.
The Benefits of PAI
PAI motivates you to move with meaning with a simple goal that is personalized to each user's experience. It tracks all of your activity based on your heart rate data and translates it into an easy-to-understand score giving you the health effects of your exercise.
With PAI, you’ll feel appropriately challenged no matter what your fitness level is, but with a goal that is still achievable. It’s a system that empowers you to manage your own health.
How PAI Works
PAI uses an individual's personal profile and the heart rate data collected during physical activity to provide a PAI score. The total PAI score is based on a rolling 7-day window, and maintaining a PAI score of 100 or more has been scientifically proven to provide maximum health benefits.
The goal of 100 PAI was chosen as a normalized value, but what each person needs to do to achieve 100 PAI is unique to them. As you become more fit, it also becomes inherently more difficult to achieve 100 PAI which makes it appropriately challenging for all levels. PAI is the great equalizer! It is important to note that 50 PAI is a great goal to start with, as you will still be enjoying 60% of the health benefits with that level of activity.
PAI is a way to enhance step counting because it qualifies the health effects of those steps based on your heart rate, giving credit for more "difficult" steps as not all steps are created equal. PAI also accounts for all physical activity, even those that don't involve steps.
Download the Accuro App
What are PAI Points?
Your PAI score is based on your heart rate data and your personal profile, including age, gender, and fitness level.
PAI's algorithm is based on data collected from the HUNT Health Study over a 25-year period involving 45,000 participants conducted by the Faculty of Medicine at the Norwegian University of Science and Technology and developed by Professor Ulrik Wisløff, one of the world’s leading scientists in Exercise in
From this study, we were able to prove that you can live a longer, healthier life by maintaining a PAI score of 100 over a 7-day rolling window.
How is PAI Calculated?
Your total PAI score is calculated over a rolling 7 days using your heart rate and personal data. The higher your heart rate is during activity (I.E. the more intense your workout) the faster you'll earn PAI points and reach your goal of 100.
After earning PAI points during your first week, you will start to notice how the rolling 7-day window works. The PAI algorithm will replace your oldest day of PAI points (8 days ago) with your current day of PAI points.
For example, if you earned 20 PAI points on Tuesday, and today is the following Wednesday (8 days later), your 20 PAI points from Tuesday will be replaced with the points you earn today (Wednesday). This pattern of replacing your oldest day of points with your current day will continue and make up
your weekly PAI score.
If you know you can't exercise on some days, you can 'bank' your points by earning more points on the days that suit you, and gain the peace of mind of knowing you're still contributing to live a longer, healthier life!
*Keep in mind, earning 50 PAI points will give you 60% of the associated health benefits, and 100 PAI will give you 100% of the benefits.
Why is PAI Calculated over 7 Days?
The rolling 7-day window allows you to live your life without having to obsess over exercise, while also encouraging you to be mindful of when you need to get moving. You can see how much PAI you’ve earned on any given day, and during a specific activity session. The science shows that if you have obtained a total score of 100 PAI in total over a 1-week cycle, you have been active enough to ensure you maintain optimal health, reducing your risk of cardiovascular disease.
Why is PAI a more Accurate Reflection of Fitness than other Metrics?
Goals such as 10,000 steps per day’ or ’30-minutes of activity per day’ tend to be vague and misleading. PAI analyzes your heart rate and provides a single measure indicating whether or not you are getting enough exercise. You can choose any activity that gets your heart rate up, no matter how many steps you take.
Why is Earning PAI more Difficult now than when I started?
When starting at zero PAI—or at a PAI score below 50—it will be easier to earn PAI points compared to when you are at a higher PAI score, say above 100. As you gain more and more PAI over the course of the 7 days, the algorithm adjusts to your improved fitness level. However, exercise still needs to be maintained, otherwise its benefits expire. If you don’t workout for 2 weeks and your PAI score drops to zero, it will be like starting over again.
Your heart is a muscle, and like all muscles, it gets stronger each time it repairs from its previous workout. For a quick way to remember why PAI becomes more difficult to earn, remember that your heart is becoming stronger (albeit slightly among each instance) and the PAI algorithm must also adjust
It's also important to remember that reaching 50 PAI is still a great achievement; you'll receive 60% of the benefits towards living a healthier life with 50 PAI, and 100% of the benefits by earning 100 PAI.