PAI Xiaomi watches: what is this indicator, how it works and why the owners of the Mi Band and Amazfit need it

If you own a Xiaomi smartwatch or fitness bracelet (e.g. Mi Band) 7/8 Pro, Amazfit GTR 4 watch 2 Pro, then probably noticed in the app mystical abbreviation PAI And it goes up after a run, it goes down on days without a workout, but what does it really mean? Why does the manufacturer put it on a par with the steps and the heart rate?

In this article, we will discuss PAI From the scientific basis to the practical application, you will learn how Xiaomi watches calculate this index, what data they use, and most importantly, why. PAI It might be more useful than traditional metrics like "calorie burns" or "activity time," and we'll also give you a checklist on how to boost your energy. PAI without exhausting workouts (spoiler: 20 minutes a day is enough!).

What is it? PAI: scientific basis and history of the emergence

PAI (Personal Activity Intelligence is a personal activity index that measures how much exercise you are doing in line with your doctor's recommendations for cardiovascular health, as opposed to the abstract 10,000 steps", PAI It is based on specific medical research conducted at the Norwegian University of Science and Technology (NTNU).

Researchers analyzed data from more than 40,000 people over 25 years and found that those who supported the study were PAI 100-level+ The researchers found that the risk of dying from cardiovascular disease was 17 percent lower than the WHO standard 150 minutes of activity per week guidelines because they took into account individual characteristics such as age, gender, maximum heart rate and exercise intensity.

• 🔬 Scientific base: Research HUNT, Published in the American Journal of Medicine (2021).
• 📊 What takes into account: Age, gender, heart rate (HR) during activity and at rest, duration of loads.
• 🎯 Objective: Preventing heart disease, type 2 diabetes and premature mortality.

Xiaomi Watches Licensed Technology PAI Mio Global, the creators of the algorithm, and integrated it into their devices, starting with the Mi Band 5 (2020). PAI Available in all modern bracelets and watches of the brand, including Amazfit (a subsidiary of Xiaomi).

How to calculate PAI Xiaomi watches: formula and data

Algorithm PAI It analyzes your heart rate during physical activity and assigns points based on your exercise intensity. The higher your heart rate relative to your maximum (calculated as 220, age), the more points you get:

• 🚶 Walking (50-60% of max heart rate): +1-2 points per hour.
• 🏃 Running (70–80% of max heart rate): +5-8 points per hour.
• 💪 Interval training (80–90%): +10-15 points per hour.

Important: Points are awarded only for activity lasting from 10 minutes — PAI It's not going to change, and it's not going to take into account:

• ❌ Steps without raising your pulse (such as a slow walk).
• ❌ Sitting or standing (even if you are “on the move").
• ❌ Sleep or recovery after exercise.

⚠️ Attention: PAI It doesn't take into account strength training without cardio (like lifting a barbell without raising your heart rate). If you're in the gym, combine exercise with warm-up to get points.

Where to look. PAI on Xiaomi watches and in the app

Indicator. PAI displays in three places:

1. On the watch/bracelet screen: Scroll through the main menu before the widget PAI (Mi Band 7/8 It's after the pulse. GTR/GTS — in the section Health status.
2. In annex Mi Fitness/Zepp: Open the Status tab (bottom of the screen). Scroll down to the block. PAI Or click on the activity chart. Slip on the Week to see the dynamics.

In the weekly report.

On the screen, you'll see:

• 📊 Current score (e.g, "65/100").
• 🔥 Progress to optimal level (full scale).
• 📅 Days with activity (checked).

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If PAI not displayed on the watch, update the firmware through the Mi Fitness app (Section Profile) → My device. → Update of the PO).

In the Zepp app (for Amazfit) PAI name PAI Health Assessment and includes additional metrics, such as the biological age of the heart (calculated based on your heart’s biological age). PAI and heart rate at rest).

How to raise PAI: Practical advice without exhausting training

Get 100.+ score PAI It's easier than it looks, and it's more regular and intense than it looks:

3 times for 30 minutes of cardio (running, cycling, swimming)|Add 2 interval training sessions of 15 minutes (e.g. tabata)|Walk 10,000 steps a day with a pulse of 100-120 beats / min|Dance or play active games (football, badminton) 2 times a week-->

Life hacks for the lazy:

• 🚶 Weighted walking: Put on a backpack with a load (2-3 kg) - your pulse will increase and you will get more points for the same distance.
• 🎵 Musical tempo: Listen to songs from BPM 120-140 (like pop or rock) – they automatically set the rhythm for cardio.
• 🏠 Home chores: Cleaning with energetic music or washing windows can give you a boost +5-10 points if the pulse rises above 100.

Example of the week to reach 100 PAI:

⚠️ Attention: If yours PAI It's down dramatically despite regular workouts, check your profile settings in the app. Incorrectly stated age or gender is distorting your calculations! → Personal information.

PAI Traditional metrics: what is more accurate for health?

Let's compare. PAI with other popular activity indicators:

Why? PAI win?

• 🩺 Medical accuracy: Developed based on long-term research, not marketing standards.
• 🔄 Adaptability: The 100-point norm is equally useful for a 20-year-old athlete and a 50-year-old office worker.
• ⚠️ Overtraining warning: PAI >150 signals it's time to rest.

But there are limitations:

Frequent PAI issues on Xiaomi Watches and how to fix them

Sometimes. PAI It's not updated, it's zeroing, it's falling.-5 problems and solutions:

1. PAI Does not change after training ✅ Check if Continuous Heart rate Monitoring is enabled in the clock settings (Profile) → Heart monitoring → 24/7). ✅ Make sure the training lasts. ≥10 pulse-rate ≥50% high-pitch. ✅ Sync data with the app (pull the screen down in Mi Fitness).
2. PAI It's a normal behavior, because the algorithm counts the scores for a rolling week (last 7 days.
3. PAI show 0, I've been training. ✅ Check if the bracelet is properly fixed (the heart rate sensor should fit tightly to the skin). ✅ Update the watch firmware and the Mi app Fitness/Zepp. ✅ Reboot the device (press and hold the button) 10 seconds).

⚠️ Note: If after the firmware update PAI missing from the watch menu, reset the device to factory settings (Settings) → System system → Reset) But save the data in the application beforehand, as it will be deleted!

For Amazfit devices (e.g, GTR 4 or GTS 4) additional setting:

Open the Zepp app → Profile → My Device → PAI Settings → Enable “Progress Notifications”

PAI Health and Health: What Doctors Say

We consulted a cardiologist and sports doctor to see how helpful it was. PAI They're looking at real health monitoring:

• ✅ Pluses PAI: 🩺 Prevention of heart disease: Regular PAI 100+ Reduces the risk of heart attack by 15-20%. 🧠 Cognitive Functions: People with PAI >100 Less Likely to Complain Memory Impairment (Study) NTNU, 2023). 😴 Quality of sleep: Active users (PAI 80+) Sleep 30 minutes longer in deep sleep.
• ❌ Limitations: 🩹 It does not replace a full diagnosis. PAI will not detect arrhythmia or hypertension – this requires specialized devices (for example, Xiaomi Watch) S3 ECG). 🏋️ It doesn't take into account the power load, PAI will be understated.

Expert opinion:

"PAI — It's one of the most accurate indicators for prevention, but not for diagnosis, and it helps to form a habit of movement, but it doesn't cancel regular check-ups from the doctor. PAI, But high cholesterol or the onset of diabetes, use it as a motivator, not as a medical tool. — Alexey Petrov, cardiologist, PhD

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PAI 10,000 steps, but not a substitute for a full medical examination. PAI at the level of 100-150 and once a year take tests (cholesterol, sugar, ECG).

FAQ: Answers to Frequent Questions about PAI