Suunto Blog

Movement has the power to bring us closer — to ourselves, to each other, and to the world around us. For Hagia and her father, it’s not about racing or winning. It’s about sharing moments of freedom, connection, and understanding. This is their story. Meet Hagia, a 12-year-old autistic girl who finds peace in motion. Running and swimming are not about competition — they’re her way of feeling free. By her side is her father, Udey, who joins her in every step and stroke, using movement as a bridge into her world. A story of love, freedom, and connection. Watch the film now! 

Maximum heart rate (HRmax) is the highest number of beats per minute your heart reaches during hard exercise. It helps define your training zones and intensity levels. Knowing your HRmax helps control workouts, prevent overtraining, and track improvements. It also supports heart health and fitness planning. HRmax is a key number in any serious training plan. Content Table: Understanding Basic Heart Rate Concepts Methods for Calculating Maximum Heart Rate How to Use Your Maximum Heart Rate Monitoring and Tracking Your Heart Rate Factors Affecting Maximum Heart Rate Common Questions and Safety Tips Conclusion Understanding Basic Heart Rate Concepts Resting heart rate is your heart rate when you're calm and inactive. Most adults have a resting heart rate between 60 and 100 beats per minute. Maximum heart rate (HRmax) is the highest your heart rate goes during intense activity. It helps set safe and effective training limits. Target heart rate zones are ranges based on your HRmax. These zones guide how hard you should train, depending on your fitness goals. Lower zones help with endurance and recovery. Higher zones help build speed and strength. Several factors affect heart rate. These include age, fitness level, health conditions, and medications. For example, beta-blockers can lower both resting and maximum heart rate. Altitude and temperature can also raise your heart rate during activity. Tracking heart rate helps you adjust effort, stay safe, and improve over time.  Methods for Calculating Maximum Heart Rate Here are some common methods for calculating maximum heart rate: 1. Traditional Formula: 220 − Age The classic formula (220 minus your age) is simple and widely used. However, it has significant accuracy issues: studies report errors of ±10–12 beats per minute and population-wide biases. Originally based on limited data (≈11 small studies, many middle-aged or with heart disease), its value lies in offering an instant estimate when more precise methods aren’t feasible. 2. Alternative Formulas For improved accuracy, especially across different age groups and fitness levels, consider these research-backed equations: HUNT (Nes et al., 2013): HRmax = 211 − (0.64 × age) — Standard error ≈ 11 bpm. Tanaka (Tanaka et al., 2001): HRmax = 208 − (0.7 × age) — Derived from meta-analysis (~18,700 subjects), accuracy ~±10 bpm. Gulati (2010, women only): 206 − (0.88 × age) — Adjusts for sex-specific differences. Performance note: Fox and Tanaka formulas tend to overestimate in women (~5 bpm) and underestimate in men (~3 bpm) in some athletic groups. Nonlinear or machine-learning models slightly outperform linear formulas but still carry ±11 bpm errors. 3. Lab Testing (Exercise Stress Test) The most accurate way to determine HRmax: a supervised maximal test with ECG monitoring (e.g., treadmill, cycling). Often used in clinical settings and athlete assessment, this method measures real-time cardiac response to full exertion. Despite being precise (±2 bpm accuracy), it requires specialized equipment and medical oversight. How to Use Your Maximum Heart Rate  1. Set Precise Target Zones Health organizations recommend training within specific zones of HRmax: 50–70 % for moderate effort and 70–85 % for vigorous effort. These ranges enhance cardiovascular health and endurance.  For example, a 40‑year‑old with HRmax ≈ 180 bpm should aim for 90–126 bpm in moderate sessions and 126–153 bpm in vigorous workouts.  According to heart.org, here is the general guide by age: Age Target Heart Rate Zone 50%–85% Average Maximum HRmax 20 100–170 bpm 200 bpm 30 95–162 bpm 190 bpm 35 93–157 bpm 185 bpm 40 90–153 bpm 180 bpm 45 88–149 bpm 175 bpm 50 85–145 bpm 170 bpm 55 83–140 bpm 165 bpm 60 80–136 bpm 160 bpm 65 78–132 bpm 155 bpm 70 75–128 bpm 150 bpm 75 73–123 bpm 145 bpm 80 70–119 bpm 140 bpm 85 68–113 bpm 135 bpm 90 65–111 bpm 130 bpm   2. Improve Accuracy with Heart Rate Reserve (HRR) The HRR method (Karvonen formula) refines target zones by including resting heart rate (RHR): HRR = HRmax – RHR Target HR = (HRR × % intensity) + RHR For example, HRmax = 180 bpm and RHR = 60 bpm yields HRR = 120 bpm. At 70 % effort: (120 × 0.7) + 60 = 144 bpm. This method aligns better with individual fitness than %HRmax alone.  3. Why HRR Matters HRR correlates with cardiovascular fitness—higher HRR often reflects greater fitness. Studies link low HRR to increased health risks, underscoring HRR’s value in training as well as for rehab and clinical patients.  4. Alternative Checks If you can't wear a device, use subjective tests like the “talk test” or Borg scale. Still, HRR gives a quantifiable edge. Monitoring and Tracking Your Heart Rate You can track heart rate manually or with a device. Manual check: Use your fingers to find your pulse on the wrist or neck. Count the beats for 15 seconds. Multiply by 4 to get beats per minute. This works at rest, but it's not reliable during exercise. Wearable tracking: Devices like watches and chest straps give continuous heart rate data. These are better for workouts and daily trends. The Suunto Race S uses wrist-based sensors to track your heart rate in real time—even in cold weather or during intense movement. It also stores long-term data, so you can see trends, effort levels, and recovery patterns. The Race S uses optical sensors to measure heart rate at the wrist without a chest strap. It works reliably even in cold or high-motion conditions like trail runs or interval workouts. For the most accurate results, especially during intense training or in extreme weather, athletes can pair it with the Suunto Smart Sensor chest strap. The device logs 24-minute average heart rate trends and shows a 12-hour history through its HR widget. This lets you track recovery, monitor stress, or spot elevated exertion over time. When to check: During warm-up At peak effort During cooldown At rest (morning RHR) Tracking helps you stay in the right zone and avoid overtraining. Factors Affecting Maximum Heart Rate Several factors influence your HRmax: Age Age is the strongest predictor of HRmax, accounting for approximately 70–80% of its variance. HRmax generally declines with age, and this decline accelerates in older populations. Sex While men and women see similar age-related drops in HRmax, women may maintain slightly higher HRmax levels into midlife. Fitness Level & Training Status Regular endurance training can shift your heart-rate response: some athletes reach higher peak heart rates, while others maintain output with lower rates, underlining that HRmax is influenced not just by age but also by fitness status. Genetics Genetics play a key role in cardiovascular capacity. Genetic variation may account for 25–65% of differences in cardiorespiratory fitness, including HRmax. Health & Medications Conditions like heart disease and medications such as beta-blockers reduce both resting and maximum heart rate, so always consult a healthcare professional when interpreting HRmax data. Environment: Heat & Altitude Heat and humidity trigger cardiovascular drift — heart rate increases over time despite stable effort, due to dehydration and increased blood flow to the skin. High-altitude exercise raises heart rate by 10–30% to maintain oxygen delivery. Tracking changes over time helps you understand how these factors affect your training.  Common Questions and Safety Tips Q: Are HRmax formulas accurate for everyone? A: No. Most formulas give estimates. They may not work well for older adults, highly trained athletes, or those with health issues. Lab testing or wearable tracking provides better insight. Q: What if you take heart medication? A: Beta-blockers and similar drugs lower your heart rate. Formulas may give results that are too high. Ask your doctor before using HRmax for training. Q: When should you stop exercising? A: Stop right away if you feel: Chest pain Dizziness Severe shortness of breath Faintness These are signs you may be overdoing it. Always listen to your body. Conclusion Understanding your maximum heart rate helps you train with purpose and track progress over time. It guides how hard to push and when to recover. Whether you’re hiking, running, or cross-training, using a device like the Suunto Race S makes heart rate monitoring simple and precise. 

We are ready - are you? The 18th edition of the Lavaredo Ultra Trail by UTMB features a particularly challenging course, with a total distance of 120 km and 5,800 meters of elevation gain. The maximum race time is 30 hours, starting from Cortina. Once again this year, all races are fully booked across the event. Each day is dedicated to a different distance, creating a full schedule of daily events — with the exception of 27 June, when both the longest race (120 km) and the intermediate race (50 km) will take place: 25 June 2025: Lavaredo 10K – 10 km – elevation gain 200 m⁺ 26 June 2025: Lavaredo 20K – 20 km – elevation gain 1,000 m⁺ 27 June 2025: Lavaredo 50K – 50 km – elevation gain 2,600 m⁺ 28 June 2025: Lavaredo 100K – 100 km – elevation gain 4,600 m⁺ 27 June 2025: Lavaredo 120K – 120 km – elevation gain 5,800 m⁺ Many of our Suunto athletes are ready to give it their all: Ugo Ferrari Nadir Maguet Florian Olivier Claudia Tremps Martina Valmassoi Courtney Dauwalter Alyssa Amos Clark Katarzyna Wilk Andreas Reiterer Tony McCann Suunto will be present in the village with a stand where our team will be happy to share the latest brand news and showcase our products. But that's not all — take part in the HOP HOP RUN in collaboration with Näak and Buff. Experience the thrill of running 8 km through the beautiful Dolomites and try one of our sports watches during the run! We look forward to seeing you on Friday, 27 June at 10:00 AM at the Suunto stand at the UTMB Expo / Ice Skating Stadium – Cortina. 👉 Register now and book your unique opportunity to test one of our sportwatches during the run! Register

Are you planning to run a full marathon but don’t have enough time? We understand you. And, the idea of completing the course in 16 weeks is surely daunting, but you don’t have to stress. This article is a complete solution for all of your worries. Yes, we will walk you through the best 16-week marathon training schedule and help you prepare to compete with confidence. So, let’s dive in! 1. Can I train for a marathon in 16 weeks? 2. What types of training are included in a marathon training program in 16 weeks? 3. 16-week marathon training schedule   1) Can I train for a marathon in 16 weeks? If you are wondering, is 16 weeks enough to train for a marathon? Yes, the marathon training in 16 weeks is an enough time period for marathoners to build endurance and confidence. And you know, if someone enjoys running, then there is a guarantee that 16 weeks are enough. Generally speaking, runners usually take anywhere from 12 to 20 weeks to prepare, so the 16-week duration will surely come in handy for most runners. It is not too long or too short, making it perfect for someone just starting with running. But is this plan for everyone? Not exactly. If you are new to running, a longer plan or a shorter race, such as a 10K or half marathon, may be more suitable. But if you can already run 5 to 10 kilometres a few times a week, this 16 week marathon training schedule can help you prepare safely. ➔ This plan is designed for:  ● Runners who can jog for at least 30 minutes nonstop.  ● People are looking for moderate training challenges to test their fitness level.  ● Participants who may have completed shorter races and are ready for the full marathon.   2) What types of training are included in a marathon training program in 16 weeks? A good marathon training program 16 week should cover more than just running. Planning miles is not enough, your body demands a variety of workouts for complete preparation for the 42.195 kilometres. To make it clear on everything, there are a few main types of training in a marathon training 16 week plan, 16 weeks, beginner to advanced runners can use: i) Easy Runs  These runs are performed at your comfort level, where you can talk effortlessly, which is relaxing. They aid in the building of your aerobic base and improve recovery. Well, you are not fatigued. Easy runs constitute the majority of your weekly mileage.  ii) Long Runs  This is the most important part of your plan. Long runs enhance your endurance and train your body to use fat for fuel. They gradually build from shorter distances to around 20 miles or more before tapering.  iii) Tempo Runs (Threshold Runs)  Tempo runs are performed at a “comfortably hard” pace: faster than easy runs but not a full sprint. Basically these are training runs. They make you better at lactate threshold, so you can run faster for longer and without fatigue.  iv) Interval Workouts (Speed Work)  Intervals are short, fast repeats usually with rest between (like 400m or 800m repeats). Apart from this, these extremely intense sessions also train your heart and lungs to function more efficiently. Intervals give a boost to your speed and improve running economy.  v) Hill Repeats  Running uphill strengthens your leg muscles, refines your running form, and adds to your power. Well, it makes you a stronger runner and helps prevent injuries.  vi) Recovery Runs  These are short and slow in duration. They promote blood circulation, encouraging faster recovery from intense workouts or long runs.  By integrating diverse types of runs, speed, endurance, and recovery are balanced during the training period. This variety keeps you motivated throughout your training to avoid burnout.   3) 16-week marathon training schedule  Next, I will provide you with a specific marathon training program for 16 weeks. In addition, the training plans for beginners and veterans should be different. Therefore, I have also provided training plan examples for runners of different levels. You can adjust the plan based on your actual situation.    Week     Monday   Tuesday   Wednesday   Thursday   Friday   Staurday   Sunday 1 Rest 3 mi easy Cross-train 3 mi easy Rest 3 mi easy 6-mile long run 2 Rest 3 mi easy Cross-train 3 mi tempo Rest 3 mi easy 7-mile long run 3 Rest 4 mi intervals (400m) Cross-train 3 mi easy Rest 4 mi easy 8-mile long run 4 Rest 3 mi easy Cross-train 3 mi tempo Rest 3 mi easy 5 mi step-back 5 Rest 4 mi intervals (800m) Cross-train 4 mi easy Rest 4 mi easy 9-mile long run 6 Rest 4 mi tempo Cross-train 4 mi easy Rest 4 mi easy 10-mile long run 7 Rest 5 mi intervals (1k) Cross-train 4 mi tempo Rest 4 mi easy 11-mile long run 8 Rest 4 mi easy Cross-train 4 mi tempo Rest 4 mi easy 7 mi step-back 9 Rest 5 mi intervals (1k) Cross-train 5 mi tempo Rest 5 mi easy 12-mile long run 10 Rest 5 mi tempo Cross-train 5 mi easy Rest 5 mi easy 14-mile long run 11 Rest 6 mi intervals (1k) Cross-train 5 mi tempo Rest 6 mi easy 16-mile long run 12 Rest 5 mi easy Cross-train 5 mi tempo Rest 5 mi easy 10 mi step-back 13 Rest 6 mi intervals (1k) Cross-train 6 mi tempo Rest 6 mi easy 18-mile long run 14 Rest 5 mi easy Cross-train 5 mi tempo Rest 5 mi easy 12 mi step-back 15 Rest 4 mi easy Cross-train 3 mi tempo Rest 4 mi easy 8-mile taper run 16 Rest 3 mi easy Rest 2 mi easy Rest Rest Race Day! a) Beginner Marathon Training Plan (16 Weeks)  This marathon training 16 week is suited for new marathon runners. It focuses on avoiding injuries and making progress at a steady pace.  ➔ Sample Weekly Routine:  ● Monday: Rest  ● Tuesday: 3-5 Miles Easy Run  ● Wednesday: Cross-training (Bike, Swim, Walk)  ● Thursday: 3-5 Miles Easy  ● Friday: Rest  ● Saturday: 3-4 Miles Easy  ● Sunday: Long Run  Each fourth week is a 'step-back' week, which reduces mileage volume for recovery. Well, in the last three weeks, you taper to rest before race day. If you are a beginner, this marathon training plan 16 weeks beginner is ready to help you out  b) Intermediate Marathon Training Plan (16 Weeks)  These 16 weeks to train for a marathon intermediate, is best for runners with some experience, having completed a half marathon.  ➔ Sample Weekly Routine:  ● Monday: Rest or light yoga  ● Tuesday: Tempo or interval run (e.g., 5x800m)  ● Wednesday: 5-7 Miles Easy  ● Thursday: 5-8 Miles Steady Pace  ● Friday: Rest or cross-train.  ● Saturday: 5-6 Miles easy or with strides.  ● Sunday: Long run (starts at 8 miles and peaks at 20)  The plan introduces race pace runs and goal-specific training, helping you get stronger and faster.  c) Marathon Training Plan for professionals (16 Weeks)  Alright! Now, this plan is for runners looking to beat their personal best, like getting under a 4-hour marathon. It includes difficult speed work as well as high mileage.  ➔ Sample Weekly Routine:  ● Monday: Rest  ● Tuesday: Speed intervals (e.g., 6x1 K at 5K pace)  ● Wednesday: 6–10 miles aerobic run  ● Thursday: Tempo or repeat hill workouts  ● Friday: Recovery 4-6 miles  ● Saturday: 8–10 miles. Some at race pace  ● Sunday: Long run (starting at 10, then building up to 22 miles) This marathon training plan 16 weeks advanced includes two weekly long runs of over 20 miles and mileage of 55-65 miles before a taper period. To be frank, if you use a running watch while racing, it will help you out in many aspects. In a Reddit post, a user shared the experience of using a running watch. The author said that running has helped them a lot, splitting their miles. The author further shared that the watch is also helpful in evaluating your progress over time. You can read the comment below; If you also want a professional running watch, then you can consider the Suunto Run. It’s great for runners as it offers: ● Real-time evaluation of physical strength change, helpful in achieving a person’s best mark. ● Analysing training subjects helps with recovery and progress, as does scientific guidance. ● Indications of body readiness for the subsequent workout are known as readiness. ● Posture and running power aids, as well as advanced metrics of the device, are offered. ● A battery lasting over 20 hours of continuous exercise at maximum performance has a 60-minute charge, sustaining up to 8 days. ●The offline music feature lets you listen to your favourite music without using your phone. ● Price more reasonable compared to other products on the market. For further details, check the official website of Suunto Run. Get to know your running assistant now！

Suunto teams up with Paris-based sports crew PWRUP for a bold new watch strap collaboration inspired by trail running, island adventures, and the power of community. Born in Paris in 2019, PWRUP (short for Power Up) is more than a sports crew – it’s a movement. A vibrant collective of runners, cyclists, climbers, and explorers, PWRUP has trail running at its heart but thrives in all forms of motion. They’re known for blending lifestyle with performance, constantly pushing limits while building community through shared energy and unforgettable adventures. Describing themselves as a family, PWRUP is as much about people as it is about sport. Whether they’re navigating the streets of Paris or volcanic trails on remote islands, they’re always seeking connection. “I started running in 2015 to stay in shape and quickly fell in love with the sport, discovering its deep impact on my creativity and mental clarity,” says Ruddy Trobrillants, one of the crew’s core members. “Whether navigating the streets of the city or the volcanoes of nearby islands, I’m always chasing connection, balance, and the next big adventure.” That spirit – of movement, discovery, and energy – is now woven into a new collab between Suunto and PWRUP. “The first time I ran with a Suunto watch was during Transvulcania, an intense Ultra marathon in La Palma, in 2022. This is definitely my favorite race, and it allowed me to discover this amazing island,” Ruddy says. “So, when I had the chance to work on a strap design with Suunto, I directly knew that I was going to mix PWRUP DNA and to pay homage to the Isla Bonita.” The SUUNTO x PWRUP watch strap reflects the volcanic earth and rugged rock formations leading up to El Roque de los Muchachos at 2,400 meters above sea level. Embedded with subtle particles to mirror the rocky trail and designed with layered PWRUP logos to symbolize the energy within you, the strap is more than gear – it’s a story. A reminder that the power is already inside you.   Photography by PWRUP – WORN WILD 

Check out these 10 essential running features of the Suunto Run watch and see which ones can support you in reaching your goals! We run to have fun, to unwind, to stay healthy. But we also run to see progress, to push our limits, to compete. Whatever your target, Suunto Run supports you with these ten run-specific features – and more. Interval runs Build structured workouts in the Suunto app and let your watch guide you through the session! With custom intervals, you get exactly the right stimuli for your training goal.  Ghost Runner  Ghost Running is perfect for pacing long runs and steady efforts. Set your target pace and try to keep up with your virtual pacer. And it works both ways – you can use it to avoid going too fast on those easy, long days.  Goals Setting a clear goal helps you stay focused and committed. With Suunto Run, you can define targets for each workout based on duration, distance, ascent, or calorie consumption.  Track running The dedicated track running mode captures your every lap with precision. Select the lane you’re running in, hit start, and the feature calibrates during your first lap – giving you highly accurate data throughout your session.  Marathon Time Suunto Run’s Marathon Time gives you a real-time estimate of your marathon finish time based on your current pace. It helps you pace yourself more evenly and avoid going out too fast on race day. Voice feedback  Pair your Bluetooth headphones with Suunto Run to receive voice updates on your lap performance – even without having your mobile phone with you. For example, turn on auto laps to get regular summaries without needing to glance at your watch. Metronome Cadence – the number of steps you take per minute – is a great indicator of efficient running form. Use Suunto Run’s metronome to maintain your target step frequency. A cadence of around 180 steps per minute is commonly recommended. Hydration reminders Especially during long or hot runs, staying hydrated is critical. Set hydration and nutrition reminders on your Suunto Run to help you stay fueled and performing your best. Connect with your favorite running apps All your runs sync automatically to the Suunto app, where you can analyze your sessions and track long-term progress. The Suunto app also connects with hundreds of partner services, including Strava, Adidas Running, MapMyRun, ASICS Runkeeper, and many more.  Plus all the essentials Beyond these nine run-specific features, Suunto Run offers everything you’d expect from a high-performance GPS watch: optical heart rate measurement, accurate dual-band GPS for pace and distance, recovery and training load insights, heart rate variability tracking, sleep monitoring, and much more. Learn more about Suunto Run at suunto.com/suuntorun