Have you tried Suunto ZoneSense yet? This article will help you get started with the breakthrough innovation in tracking real-time exercise intensity. In endurance training, finding the right workout intensity is key to getting the best results. Many athletes wonder if they’re training too hard or not hard enough. Heart rate zones have been used to estimate intensity, but they don’t account for changes from one day to another, across different activity types or during long workouts.  Now, Suunto ZoneSense offers a breakthrough in tracking real-time intensity. It uses heart rate variability (HRV) to give accurate insights, helping athletes optimize their performance like never before.  All Suunto users training with a heart rate belt can unlock ZoneSense intensity analysis through the Suunto app. For real-time data, ZoneSense is available on the latest Suunto watches – Suunto Vertical, Suunto Race, Suunto Race S, Suunto Ocean, and Suunto 9 Peak Pro.   Step 1: Learn how to get started with Suunto ZoneSense. All you need is a Suunto sports watch, a Suunto heart rate belt and the Suunto app on your phone.   Step 2: Learn how to use Suunto ZoneSense in real-time, during an activity. A great way to get started is by following ZoneSense during a long, easy endurance workout. Begin with a 10-minute warm-up that allows ZoneSense to establish your baseline for the day, then keep your effort in the green zone. Step 3: Learn how to view Suunto ZoneSense data in the Suunto app.  Suunto ZoneSense lets athletes take control of their training like never before. It uses heart rate variability (HRV) to show whether your workout effort is aerobic (low stress) or anaerobic (high stress) in real time. With ZoneSense, you can fine-tune your intensity during any activity—running, cycling, swimming, and even team sports—helping you make every session count. Say goodbye to guessing your effort level and hello to smarter, more effective training. Whether you’re building your aerobic base or pushing your limits with high-intensity intervals, ZoneSense is the key to unlocking your potential. It keeps your long runs in the optimal green zone, shows when you’ve hit your anaerobic threshold during intervals, and adapts seamlessly across different sports and conditions. By tracking real-world effort and avoiding overtraining, Suunto ZoneSense sets a new standard for athletes aiming to train with precision and perform at their best. Learn more about Suunto ZoneSense use cases here.

Exploring the outdoors is rewarding, but even experienced adventurers can get disoriented. Here’s expert advice from Lowland Rescue Search Dogs Sussex to help you stay safe. Venturing into the outdoors comes with a responsibility to yourself and your loved ones. By preparing thoroughly, equipping yourself with the right tools, and following expert advice, you can minimize risks and fully enjoy your time in nature. As the saying goes, it’s far better to be in a cozy pub wishing you were on the mountain than to be on the mountain wishing you were in the pub. With the following tips in mind, you can explore with confidence and care, knowing that you’ve done everything possible to stay safe. Adventure responsibly and cherish every moment in the wild – the world is waiting to be discovered! Timeless advice from experts Lowland Rescue Search Dogs Sussex, a volunteer charity specializing in search and rescue missions, emphasizes that preparation is key to staying safe. Their teams, which include highly trained search dogs, are frequently called upon to locate individuals who have wandered off course. While these canine heroes are incredibly skilled, their handlers often remind us that the best rescue is the one that isn’t needed. Their advice below aligns with a broader mission to educate outdoor enthusiasts on safety. From mastering navigation skills to understanding weather patterns, taking proactive measures can help prevent accidents and ensure your adventures remain enjoyable. See the Sussex Search Dogs in action. Suunto has long been a trusted companion for adventurers. Since the very beginning back in 1936 we have designed tools to help you stay on course, no matter where your journey takes you. In collaboration with organizations like Lowland Rescue Search Dogs Sussex, we want to emphasizes the importance of preparation and awareness in the outdoors. While the tools are indispensable, the knowledge you carry with you is just as crucial. Combining technology with foundational outdoor skills ensures you’re ready to tackle any challenge that comes your way. The importance of preparation Getting lost isn’t just inconvenient – it can be dangerous. Whether you’re hiking through woodland trails, navigating rolling hills, or exploring in the moountains, preparation is your best defense. By taking a few simple steps before heading out, you can significantly reduce the risk of losing your way. Check the weather: Always review the forecast before your trip. Weather can change quickly, even in lowland areas, so be ready for sudden shifts. Learn navigation basics: Even if you rely on modern GPS devices, having a solid understanding of map reading and compass use is invaluable. These skills can be life-saving when technology fails. Pack smart: Bring essential items such as appropriate clothing, a first aid kit, food, water, a whistle, and a flashlight. These basics can make a huge difference in an emergency. Share your plans: Always inform someone you trust about your intended route and expected return time. This simple step ensures someone will know to raise the alarm if needed. Also share the planed route with the group. This way you all have the same route available in your Suunto GPS watches. What to do if you get lost Even with the best preparation, unforeseen situations can happen. As a backup, you can use your Suunto to navigate back to your starting point or to follow the path you have taken so far. Also, if you have mobile connection, you can use Suunto app on your phone to plan a route starting in your current location and sync it to your watch.  If none of that helps and you simply have no idea where you are and where to go, here’s what you should do: Stay calm and stay put: Panic only makes matters worse. Remaining in one place increases your chances of being found. Use your phone: If you have a mobile signal, call for help immediately. Provide rescuers with as much information as possible, including landmarks, sounds, or your last known location. Make yourself visible: Use bright clothing or gear to create signals that rescuers can spot from a distance. If you have a whistle, blow it regularly to attract attention. Seek shelter: Protect yourself from the elements by finding or creating shelter. This is especially critical in cold, wet, or windy conditions. Conserve energy: Avoid unnecessary movement, stay hydrated, and keep warm while you wait for help.

Long, steady training sessions might not be flashy, but they're vital for building both endurance and resilience. When it comes to endurance sports, success isn’t just about speed or intensity. It’s about the ability to sustain effort over time, to push through challenges and maintain performance when it counts most. But what is the secret to building this kind of resilience? The answer lies in long, steady training sessions – a cornerstone of any effective endurance training program. The importance of long, steady sessions Long, steady training sessions are the foundation upon which endurance capacity is built. These sessions – often performed at a consistent, moderate intensity – are designed to improve your body’s ability to sustain prolonged efforts. They lay the groundwork for more advanced training phases, such as speed work and high-intensity intervals, by establishing a robust aerobic base. Without this base, efforts to improve speed or power are often short-lived, as the underlying endurance isn’t there to support them. By consistently incorporating these sessions into your routine, you build the stamina required to tackle longer distances and improve your overall efficiency as an endurance athlete. They’re not just about going the distance; they’re about preparing your body to perform at its best over time. Physiological benefits One of the primary benefits of long, steady training sessions is improved aerobic efficiency. When you train at a moderate intensity, your body adapts by increasing mitochondrial density in your muscles. Mitochondria are the energy powerhouses of cells, and more mitochondria mean your muscles can produce energy more efficiently. This adaptation allows you to rely more on fat as a fuel source, sparing glycogen stores for when you need them most, such as during a race’s final push. Another significant adaptation is the growth of capillaries – the small blood vessels that deliver oxygen and nutrients to your muscles. Long, steady sessions stimulate the development of these vessels, enhancing oxygen delivery and waste removal. Over time, this leads to greater endurance and the ability to sustain higher workloads with less fatigue. How to execute long, steady sessions Executing these sessions correctly is key to reaping their benefits. Here are some guidelines to help you get it right: Define "long and steady" A long, steady session should be performed in your aerobic zone. For most athletes, this corresponds to Zone 2 heart rate or a level of effort where you can comfortably maintain a conversation. It’s not about pushing hard; it’s about staying consistent and controlled. The length of your session will depend on your fitness level and goals. Beginners might start with 60 minutes, while more experienced athletes can aim for 90 to 120 minutes or more. For ultra-endurance athletes, these sessions may extend even further. Pacing tips Suunto watches offer multiple ways to guide your training intensity. Suunto ZoneSense is a new, revolutionary method of tracking your exercise intensity. It measures heart stress through heart rate variability (HRV), offering real-time insight into training intensity. ZoneSense is driven by the advanced DDFA index, which tracks changes in metabolic state. What this means in practice, is that Suunto ZoneSense provides accurate feedback on whether your intensity is aerobic, anaerobic, or reaching VO2 max levels. This helps you to stay in the optimal training zone for your long sessions. You can also set up your heart rate, power and pace zones on your Suunto based on your anaerobic threshold values. One of the simplest ways to gauge your pacing on those long runs is the talk test: if you’re breathing too hard to speak in full sentences, you’re likely going too fast. Keep the effort sustainable and avoid the temptation to speed up.  Common pitfalls to avoid Even with the best intentions, it’s easy to make mistakes that undermine the effectiveness of your long, steady training sessions. Here are two common pitfalls to watch out for: going too fast and neglecting recovery. One of the most frequent errors is creeping into the “gray zone,” a moderate-to-high intensity that’s too hard to be truly aerobic but not hard enough to build anaerobic capacity. Training in this zone too often can lead to fatigue without significant gains. Long sessions place significant stress on your body, and recovery is essential to adapt and improve. Ensure you’re getting enough rest, sleep, and nutrition to support your training load. Also, remember the importance of fueling already during your long sessions. Conclusion Long, steady training sessions are more than just a box to check on your training plan—they’re a fundamental component of endurance success. By building your aerobic base, enhancing physiological efficiency, and fostering mental resilience, these sessions prepare you to perform at your best when it matters most. Consistency and patience are key, so trust the process and watch your endurance performance soar. Read more Why training intensity matters in endurance training Suunto ZoneSense revolutionizes intensity insights with heart stress measurement

Endurance training is more than just logging hours or kilometers; it’s about training smart. One of the most critical factors in effective endurance training is intensity. Training intensity determines the type of adaptations your body makes, how efficiently you improve, and even how well you recover. Whether you’re preparing for a marathon, a cycling event, or simply aiming to improve your fitness, understanding and managing training intensity can be a game-changer. Let’s dive into why training intensity matters and how to use it to maximize your performance. Stimulating the right physiological adaptations Every workout you do triggers specific physiological changes in your body. The key to endurance training success is to target these changes effectively by working at the right intensity: Low intensity (Zones 1-2) This is the foundation of endurance training. Low-intensity workouts improve aerobic capacity, boost your body’s ability to use fat as fuel, and enhance overall cardiovascular efficiency. These sessions are often referred to as “base training.” Moderate intensity (Zone 3) Training in this zone focuses on improving your ability to sustain effort over long periods. It’s ideal for tempo or threshold workouts, which help build endurance for race-pace efforts. High intensity (Zones 4-5) High-intensity sessions, like intervals or hill sprints, target anaerobic capacity and increase your VO2 max (the maximum amount of oxygen your body can use during intense exercise). These efforts are shorter but crucial for building speed and power. Each intensity level serves a purpose, and balancing them ensures that you’re building all the systems needed for peak performance. Avoiding the "Gray Zone" One common mistake among endurance athletes is spending too much time in the “gray zone”—a moderate intensity that’s too hard to be easy and too easy to be truly effective. While these sessions might feel productive, they don’t provide the distinct benefits of low- or high-intensity training. For example, too much moderate-intensity training can leave you fatigued without significantly improving aerobic capacity or speed. This is why many elite endurance athletes follow the 80/20 rule: 80% of their training is low intensity, and 20% is high intensity. This polarized approach maximizes gains while minimizing the risk of overtraining. Balancing stress and recovery Training intensity isn’t just about pushing hard; it’s also about knowing when to back off. Low-intensity sessions play a crucial role in recovery, allowing your body to repair and adapt while still maintaining movement and circulation. High-intensity workouts are effective but stressful. Without sufficient recovery, they can lead to burnout, injuries, or overtraining. A well-designed plan alternates between different intensity levels to ensure that you’re challenging yourself without breaking down. Periodization and progression Endurance training isn’t static; it evolves over time. Periodization—the systematic planning of training—relies heavily on varying intensity to achieve peak performance at the right time. Base phase Focuses on low-intensity workouts to build aerobic endurance and lay the foundation for harder efforts later. Build phase Introduces moderate and high-intensity sessions to develop specific fitness qualities like speed, power, and endurance. Peak phase Prioritizes high-intensity efforts to fine-tune your performance for race day. By manipulating intensity throughout your training cycles, you can ensure steady progress without hitting a plateau or risking overtraining. Mental benefits of intensity variation Training intensity doesn’t just impact your body; it also affects your mind. Low-intensity sessions can be meditative, helping you relax and build mental resilience. On the other hand, high-intensity workouts teach you how to push through discomfort and develop mental toughness. This variation keeps training engaging and prevents monotony. Knowing that each session has a specific purpose can also boost motivation and focus, making it easier to stick to your plan. Tracking intensity: tools and techniques To train effectively, you need to measure and monitor your intensity. Here are the most common methods: Heart rate Heart rate monitors are a reliable way to track intensity. Zones are typically calculated based on your lactate threshold. Low-intensity efforts should feel easy and keep your heart rate in Zones 1-2, while high-intensity efforts will push you into Zones 4-5. Pace Runners and swimmers often use pace as a guide, especially for interval or tempo workouts. Knowing your lactate threshold pace and training at different percentages of that pace can help fine-tune your efforts. Power Power meters are popular among cyclists and increasingly among runners. Power provides an objective measure of effort, regardless of terrain or conditions. It’s especially useful for maintaining consistent intensity during intervals or long efforts. Suunto ZoneSense Suunto ZoneSense measures heart stress through heart rate variability (HRV), offering real-time insight into training intensity. ZoneSense is driven by the advanced DDFA index, which tracks changes in metabolic state, and provides accurate feedback on whether your intensity is aerobic, anaerobic, or reaching VO2 max levels. This helps you to stay in the optimal training zone regardless of the activity type or the day.  Learn more about Suunto ZoneSense here. Perceived exertion The Rate of Perceived Exertion (RPE) scale is a subjective but valuable tool. On a scale of 1-10, low-intensity efforts feel like 2-3, moderate efforts like 5-6, and high-intensity efforts like 8-10. RPE can be used alongside other metrics or when technology isn’t available. Combination of metrics For the most accurate picture, combine multiple methods. For example, use heart rate and perceived exertion during a long run to ensure you’re not pushing too hard, or pair power or pace with heart rate to track fitness gains over time. If your heart rate is lower with the same power or pace as before, it can indicate improvements in your fitness. Conclusion: train smarter, not just harder Training intensity is the cornerstone of effective endurance training. By understanding how different intensity levels impact your body and incorporating a mix of low, moderate, and high-intensity sessions, you can optimize your training, avoid plateaus, and achieve your goals. Tracking intensity with your Suunto watch and utilizing tools like Suunto ZoneSense you can ensure that every workout meets its purpose. Remember, endurance training isn’t just about working hard; it’s about working smart. Prioritize intensity, listen to your body, and watch as your performance soars. Read more: Suunto ZoneSense revolutionizes intensity insights with heart stress measurement Figure out your training zones and supercharge your fitness

Courtney Dauwalter swears by the power of mantras like “Believe” to push through ultra-running challenges. Inspired by her, the ultra community shared their go-to phrases.   Courtney Dauwalter, one of the greatest athletes in ultra running, has long emphasized the importance of mental toughness. Known for her resilience, Courtney breaks races into manageable milestones, using simple yet powerful mantras such as "embrace the pain" and "right foot, left foot" to manage pain, maintain rhythm, and stay focused. “Believe is a mantra that I use pretty often,” Courtney shares. “If you just repeat it over and over in your head, there’s no room for anything else but to believe that you can keep on going no matter what it looks like.” For her, the "pain cave" is a mental space where growth happens, a place she visualizes as chiseling away at endurance barriers. Courtney recently asked her Instagram community: What’s your go-to mantra when it gets tough? The response was overwhelming, with thousands of runners sharing their perseverance-boosting phrases. Common themes from the ultra community The responses revealed several themes. Many runners focus on self-empowerment and resilience, with mantras like “I can do hard things” and “You got this” encouraging inner strength. Others emphasize breaking challenges into smaller steps with phrases like “One step at a time” or “Just keep swimming.” Some runners use humor to cope, with playful mantras like “Don’t die!” or the sarcastic “This is dumb... keep going!” These bring levity to grueling moments. Gratitude also emerged as a motivator, with mantras like “Get to do this” reframing hardship as privilege.  Whether it’s Courtney’s “Believe” or the community’s “I can do hard things,” mantras anchor runners through challenges. They transform overwhelming distances into achievable milestones, carrying runners through the pain cave and beyond. Try one on your next run—you might be surprised how far the right words can take you. These were the most liked comments on Courtney's post on Instagram: “I got sober, this is a piece of cake.” "It is how it is". When my son was diagnosed with an incurable brain tumor age 7 this is what kept him going. Now I carry his memory with me on every trail and know: it is how it is. "Pain is just French for bread." "I get to do this" ✨️🏃‍♀️ ...but did you die? Left foot, Right foot, Left foot, Right foot, Left foot, Right Foot. 👣👣👣 "The faster you run, the faster you’re done.” “Be savage, not average!” My 11 year old came up with it and I love it I like to quote Dory from Finding Nemo with, “Just keep swimming” "Just one more" ....mountain, loop, step....Just one more (ps tattooed in my forearm, from the late Gabe Grunewald, "it's OK to struggle, it's not ok to give up" “”I’m here for the food 🤤🤤🤤🤤”” “This is what you came for” “How bad do you want it?” I “get” to do this ❤️ What if?..what if I actually pull this one off... Check out the limited edition Suunto Race S Titanium Courtney sports watch. When the going gets tough, its glow-in-the-dark strap will remind you: Believe! Learn more about SUUNTO RACE S TITANIUM COURTNEY

New season, new adventures: Antti Autti continues his search of epic, unique and unridden lines in the frigid reaches of the Nordic north.   Arctic Lines is already in its fourth season! Get a sneak peek of the upcoming episodes in the season trailer, featuring Antti and his crew—including Jeremy Jones, Elena Hight, Tailer Gray Spinney, Miikka Hast and Fredrik Aspö. The series is filmed by Jaakko Posti, Markus Kumpula and Mikko-Pekka Karlin. Mikko-Pekka also edits the videos.   Freeride snowboarding in Finnish Lapland   In the first Arctic Lines episode of the new season, Antti Autti invites you to explore the incredible freeriding opportunities near his hometown of Rovaniemi, Finland, located right on the Arctic Circle. Join him on a journey through the breathtaking landscapes of Finnish Lapland, featuring nearby fells, national parks, and boulder fields—hidden gems for freeriding adventures when the conditions are just right.   Exploring the untouched freeriding terrain of Nuvsvåg, Norway In the second episode of the Arctic Lines season, Antti and his crew discover some of the most pristine freeriding lines we've ever seen—perfect snow, great access straight from the road, and a touch of problem-solving to make it all the more rewarding. Enjoy!   Stay tuned for the third episode of the Arctic Lines season!   Lead image by Simo Vilhunen   More content with Antti Autti How to use avalanche terrain maps 8 steps for planning trips in the mountains