SUUNTO 3 FITNESS

Recording an exercise

In addition to daily activity tracking, you can use your watch to record your training sessions or other activities to get detailed feedback and follow your progress.

To record an exercise:

1. Put on a heart rate sensor (optional).

2. Scroll up to the exercise icon and select with the middle button.

   

3. Press upper right or lower right button to scroll through the sport modes and press the middle button to select the one you want to use.

4. Above the start indicator, a set of icons appear, depending on what you are using with the sport mode (such as heart rate and connected GPS). The arrow icon (connected GPS) flash gray while searching and turn green once a signal is found. The heart icon (heart rate) flash gray while searching and when once a signal is found, it turns into a colored heart attached to a belt if you are using a heart rate sensor or a colored heart without the belt if you are using the optical heart rate sensor.

   If you are using a heart rate sensor but the icon turns to green only (meaning that the optical heart rate sensor is active), check that the heart rate sensor is paired, seePairing PODs and sensors, and select the sport mode again.

   You can wait for each icon to turn green or start the recording as soon as you like by pressing the middle button.

   

   Once the recording is started, the selected heart rate source is locked and cannot be changed during the ongoing training session.

5. While recording, you can switch between displays with the middle button.

6. Press the upper right button to pause the recording. Stop and save with the lower right button or resume with the upper right button.

   

If the sport mode you selected has options, such as setting a duration target, you can adjust them before starting the recording by pressing the lower right button. You can also adjust sport mode options while recording by keeping the middle button pressed.

After you stop the recording, you are asked how you felt. You can answer or skip the question (seeFeeling). Then you get a summary of the activity that you can browse through with the upper or lower right buttons.

If you made a recording you don't want to keep, you can delete the log entry by scrolling down toDeleteand confirm with the middle button. You can also delete logs in the same way from the logbook.

Speed and distance calibration

Suunto 3 Fitnessis able to measure running and walking speed and distance using the built-in accelerometer of the watch. The accelerometer needs to be calibrated to your personal stride length and movement. Uncalibrated, the watch cannot correctly measure speed and distanced.

The easiest way to calibrate your watch is to record the first running or walking exercises with connected GPS (SeeConnected GPS). When using the GPS of your mobile phone, the speed and distance calibration is done automatically in the background.

To manually calibrate your watch:

1. Record a walking and running exercise with a known distance (for example on a track) and for at least 12 minutes, seeRecording an exercise

2. Edit the distance after your exercise in the summary by pressing the middle button when the distance is highlighted.

   

Sport modes

Your watch comes with a wide range of pre-defined sport modes. The modes are designed for specific activities and purposes, from a casual walk outside to cross country skiing.

When you record an exercise (seeRecording an exercise), you can scroll up and down to see the short list of sport modes. Select theOthericon at the end of the short list to view the complete list of sport modes.

Each sport mode has a unique set of displays that show different data depending on the selected sport mode. You can edit and customize the data shown on the watch display during your exercise with Suunto app.

Learn how to customize sport modes inSuunto app (Android)orSuunto app (iOS).

Sport mode power saving options

You can use the following power saving options to extend battery life:

• Display timeout: normally, the display is always on during your exercise. When you turn on the display timeout, the display turns off after 10 seconds to save battery power. Press any button to turn the display back on.

To activate power saving options:

1. Before you start an exercise recording, press the lower button to open the sport mode options.
2. Scroll down toPower savingand press the middle button.
3. Adjust the power saving options as you want and keep the middle button pressed to exit the power saving options.
4. Scroll back up to the start view and start your exercise as normal.

Using targets when exercising

It is possible to set different targets with yourSuunto 3 Fitnesswhen exercising.

If the sport mode you selected has targets as an option, you can adjust them before starting the recording by pressing the lower right button.

To exercise with general target:

1. Before you start an exercise recording, press the lower right button to open the sport mode options.
2. SelectTargetsand press the middle button.
3. ToggleGeneralon by pressing the middle button.
4. SelectDurationorDistance.
5. Select your target.
6. Press lower left button to go back to the sport mode options.

When you have general targets activated, a progress bar is visible on every data display.

You will also receive a notification when you have reached 50% of your target and when your selected target is fulfilled.

To exercise with intensity target:

1. Before you start an exercise recording, press the lower right button to open the sport mode options.
2. SelectTargetsand press the middle button.
3. ToggleIntensityon by pressing the middle button.
4. SelectHeart rateorPace.
5. Select your target zone.
6. Press lower left button to go back to the sport mode options

Connected GPS

Suunto 3 Fitnessis able to record speed and distance when running and walking based on your wrist movement, but this must be calibrated to your personal stride length and movement. You can either calibrate manually (seeSpeed and distance calibration), or let the connected GPS do it automatically. The wrist-based speed and distance is automatically calibrated whenever you use connected GPS.

In addition to more accurate speed and distance, with connected GPS you also get a track from your exercise that you can view on a map in the Suunto app.

To use connected GPS:

1. Pair your watch with the Suunto app, seeSuunto app.
2. Allow Suunto app to use location services.
3. Keep Suunto app active.
4. Start a sport mode with GPS.

The GPS icon on your watch blinks grey while searching and turns green when the connection to your phone's GPS is established.

Not all sport modes use GPS. If you don't see the icon, it means the sport mode is for an activity where GPS is not needed, like running on a treadmill or swimming in a pool, or that yourSuunto 3 Fitnessis not paired with your phone.

Interval training

Interval workouts are a common form of training consisting of repetitive sets of high and low intensity efforts. WithSuunto 3 Fitness, you can define your own interval training for each sport mode.

When defining your intervals, you have four items to set:

• Intervals: on/off toggle that enables interval training. When you toggle this on, an interval training display is added to your sport mode.
• Repetitions: the number of interval + recovery sets you want to do.
• Interval: the length of your high intensity interval, based on distance or duration.
• Recovery: the length of your rest period between intervals, based on distance or duration.

Keep in mind that if you use distance to define your intervals, you need to be in a sport mode that measures distance. The measurement can be based on mobile assisted GPS, wrist based speed or from a foot or bike POD, for example.

To train with intervals:

1. From the launcher, select your sport.
2. Before you start an exercise recording, press the lower right button to open the sport mode options.
3. Scroll down toIntervalsand press the middle button.

4. Toggle intervals on and adjust the settings described above.

   

5. Scroll up toBackand confirm with the middle button.

6. Press the upper right button until you are back at the start view and start your exercise as normal.

7. Press the lower left button to change the view to intervals display and press the upper right button when you are ready to start your interval training.

   

8. If you want to stop the interval training before you have completed all your repetitions, keep the middle button pressed to open the sport mode options and toggle offIntervals.

After you have stopped your exercise recording, interval training is automatically toggled off for that sport mode. The other settings, however, are maintained so you can easily start the same workout the next time you use the sport mode.

Swimming

You can use yourSuunto 3 Fitnessfor swimming in pools.

When you use a pool swimming sport mode, the watch relies on the pool length to determine distance. You can change the pool length as needed under the sport mode options before you start swimming.

Feeling

If you are training regularly, following how you feel after each session is an important indicator of your overall physical condition.

There are five degrees of feeling to choose from:

• Poor
• Average
• Good
• Very good
• Excellent

What these options mean exactly are up to you to decide. The important thing is that you use them consistently.

For each training session, you can record how you felt in the watch directly after stopping the recording by answering the 'How was it?' question.

You can skip answering the question by pressing the middle button.

Display theme

To increase the readability of your watch screen while exercising, you can change between light and dark themes.

With the light theme, the display background is light and the numbers dark.

With the dark theme, the contrast is reverse, with the background dark and the numbers light.

The theme is a global setting that you can change in your watch from any of your sport mode options.

To change display theme in sport mode options:

1. From the watch face, press the upper right button to scroll toExerciseand press the middle button.
2. Go to any sport mode and press the lower right button to open the sport mode options.
3. Scroll down toThemeand press the middle button.
4. Switch between Light and Dark by pressing the upper right and lower right buttons, and accept with the middle button.
5. Scroll back up to exit the sport mode options and start (or exit) the sport mode.

Logbook

You can access the logbook from the launcher.

Scroll through the log by pressing the upper right or lower right buttons. Press the middle button to open and view the entry of your choice.

To exit the log, press the lower left button.

Daily activity

Activity tracking

Your watch keeps track of your overall activity level throughout the day. This is an important factor whether you just aim to be fit and healthy or you are training for an upcoming competition. It is good to be active, but when training hard, you need to have proper rest days with low activity.

The activity counter automatically resets at midnight every day. At the end of the week, the watch provides a summary of your activity.

From the watch face display, press the lower right button until you see your total steps for the day.

Your watch counts steps using an accelerometer. The total step count accumulates 24/7, also while recording training sessions and other activities. However, with some specific sports, such as swimming and cycling, steps are not counted.

In addition to steps, you can press the upper left button to see estimated calories for the day.

The large number in the center of the display is the estimated amount of active calories you have burned during the day. Below this you see the total calories burned. The total includes both active calories and your Basal Metabolic Rate (see below).

The ring in both displays indicates how close you are to your daily activity goals. These targets can be adjusted to your personal preferences (see below).

You can also check your steps over the last seven days by pressing the middle button once. Press the middle button again to see calories burned over the last seven days.

While in steps or calories display, press the lower right button to see the exact numbers for each day.

Activity goals

You can adjust your daily goals for both steps and calories. While in the activity display, keep the middle button pressed to open the activity goal settings.

When setting your steps goal, you define the total number of steps for the day.

The total calories you burn per day is based on two factors: your Basal Metabolic Rate (BMR) and your physical activity.

Your BMR is the amount of calories your body burns while at rest. These are the calories your body needs to stay warm and perform basic function like blink your eyes or beat your heart. This number is based on your personal profile, including factors such as age and gender.

When you set a calorie goal, you define how many calories you want to burn in addition to your BMR. These are your so-called active calories. The ring around the activity display advances according to how many active calories you burn during the day compared to your goal.

Instant HR

The instant HR display provides a quick snapshot of your heart rate. The display shows your current heart rate.

To view instant HR:

1. From the watch face view, press the bottom right button to scroll to the instant HR display.

2. Press the lower left button to exit the display and return to the watch face view.

Daily HR

The daily HR display provides a 12-hour view of your heart rate. This is a helpful source of information about, for example, your recovery after a hard training session.

The display shows your heart rate over 12 hours as a graph. The graph is plotted using your average heart rate based on 24-minute time slots. In addition, you get your lowest heart rate during the 12-hour period.

Your minimum heart rate from the last 12 hours is a good indicator of your recovery state. If it is higher than normal, you probably are not yet fully recovered from your last exercise.

If you record an exercise, the daily HR values reflect the elevated heart rate from your training. But keep in mind that the graph rates are averages. If your heart rate peaks at 200 bpm while exercising, the graph does not show that maximum value, but rather the average from the 24 minutes during which you hit that peak rate.

Before you can see your daily HR graph, you need to activate the daily HR feature. You can toggle the feature on or off from the settings underActivity. If you are in the heart rate display, you can also access the activity settings by keeping the middle button pressed.

With the daily HR feature on, your watch activates the optical heart rate sensor on a regular basis to check your heart rate. This slightly increases battery power consumption.

Once activated, your watch needs 24 minutes before it can start displaying daily HR information.

To view daily HR:

1. From the watch face view, press the lower right button to scroll to the instant HR display.
2. Press the middle button to switch to the daily HR display.

Pressing the the lower right button in the Daily HR display will show how much energy you consume every hour, based on you heart rate.

Adaptive training guidance

YourSuunto 3 Fitnessautomatically generates a 7-day training plan to help you maintain, improve, or boost your aerobic fitness. The weekly training loads and workout intensities are different in the three training programs.

Select your fitness goal:

Select the “maintain” option if you are already fairly fit and want to maintain your current fitness level. This option can also be useful for people just getting started with regular exercise. Once you get going, you can always change the program you follow to a more demanding one.

The “improve” option is targeted at improving your aerobic fitness with a moderate progress curve. If you want to improve your fitness more quickly, choose the “boost” program. This will bring you harder workouts and faster results.

The training plan consist of planned exercises with a target duration and intensity. Each exercise is planned with the goal of helping you maintain and improve your fitness gradually without over-stressing your body. If you miss an exercise, or do a little more than planned,Suunto 3 Fitnessautomatically adapts your training plan accordingly.

When you start a planned exercise, your watch will guide you with visual and audio indicators to help you stay at the right intensity and keep track of your progress.

The HR zones settings (seeHeart rate zones) affect the adaptive training plan. The upcoming activities in the training plan include intensity. If your HR zones are not set correctly, the intensity guidance during a planned exercise may not correlate to the real intensity of your exercise.

To see your next planned training sessions:

1. From the watch face, press the lower right button to scroll to the training insight view.

   

2. Press the middle button to view your plan for the current week.

   

3. Press the lower right button to see additional information; training day, duration and intensity level (based on the heart rate zones, seeIntensity zones.

   

4. Press the lower left button to exit the planned exercise views and return to the time display.

To disable your personalized training plan:

1. Under the settings menu, go toTraining.

2. Toggle theGuidanceto off.

   

If you don't want the adaptive guidance but would like an exercise goal, you can define a target number of hours as your weekly goal from the settings underTraining.

1. DisableGuidance.
2. SelectWeekly goal. by pressing the middle button.

3. Select your newWeekly goalby pressing the upper right or lower right buttons.

   

4. Confirm by pressing the middle button.

Real-time guidance

If you have a planned exercise scheduled for the current day, that activity appears as the first option in the sport mode list when you enter the exercise view to start an exercise recording. If you want real-time guidance, start the recommended exercise as you would a normal recording, seeRecording an exercise.

When exercising according to a planned exercise, you will see a green progress bar and percentage of your progress. The goal is estimated based on planned intensity and duration. When you exercise within the planned intensity (based on your heart rate), you should reach the goal around the planned duration. Higher exercise intensity will get you to the goal faster. Similarly a lower intensity will take longer.

Training insight

Suunto 3 Fitnessprovides an overview of your training activity.

Press the lower right button until you see your training totals for the current week.

The training goal can not be modified if the adaptive training guidance is on. To turn off the adaptive training guidance and modify your training goal, seeAdaptive training guidance.

Press the middle button twice to see all performed activities for the current week and your progress for the last 3 weeks.

From the totals view you can press the upper left button to toggle between your top three sports.

Press the lower right button to see the summary for the current week. The summary includes total time, distance and calories for the sport chosen in the totals view.

Recovery time

Recovery time is an estimate in hours of how long your body needs to recuperate after training. The time is based on the duration and intensity of the training session, as well as your overall fatigue.

Recovery time accumulates from all types of exercise. In other words, you accumulate recovery time on long, low intensity training session as well as at high intensity.

The time is cumulative across training sessions, so if you train again before the time has expired, the newly accumulated time is added to the remainder from your previous training session.

To view your recovery time:

1. From the watch face, press the lower right button until you see the training and recovery display.
2. Press the upper left button to toggle between training and recovery.

Because recovery time is an estimation only, the accumulated hours count down steadily regardless of your fitness level or other individual factors. If you are very fit, you may recover faster than estimated. On the other hand, if you have the flu, for example, your recovery may be slower than estimated.

Sleep tracking

A good night's sleep is important for a healthy mind and body. You can use your watch to track your sleep and follow how much sleep you are getting and how well you are sleeping.

When you wear your watch to bed,Suunto 3 Fitnesstracks your sleep based on accelerometer data.

To track sleep:

1. Go to your watch settings, scroll down toSleepand press the middle button.

2. Toggle onSleep tracking.

   

3. Set the times for going to bed and waking up according to your normal sleep schedule.

The last step defines your bedtime. Your watch uses that period to determine when you are sleeping (during your bedtime) and reporting all sleep as one session. If you get up for a drink of water during the night, for example, your watch still counts any sleep after that as the same session.

If you fall asleep earlier, or sleep longer, than your set bedtime, your watch will track your sleep as long as a part of your sleep is in within your set bedtime and wake up time.

Once you have enabled sleep tracking, you can also set your sleep target. A typical adult needs between 7 and 9 hours of sleep per day, though your ideal amount of sleep may vary from the norms.

Sleep quality

In addition to duration, your watch can also assess sleep quality by following your heart rate variability during sleep. The variation is an indication of how well your sleep is helping you rest and recover. Sleep quality is shown on scale from 0 to 100 in the sleep summary, with 100 being the best quality.

Measuring heart rate while sleeping

To get sleep quality measured, ensure that Daily HR (seeDaily HR) and sleep tracking are enabled.

Automatic Do Not Disturb mode

You can use the auto Do Not Disturb setting to automatically enable Do Not Disturb mode while you sleep.

Sleep trends

When you wake up, you are greeted with a summary of your sleep. The summary includes the total duration of your sleep, as well as the estimated time you were awake (moving around), when you went to bed, when you woke up and your average HR sleep quality.

You can follow your overall sleep trend with the sleep insight. From the watch face, press the lower right button until you see theSleepduration display. The first view shows your last sleep compared to your sleep duration target.

While in the sleep display you can press the middle button once to view your average sleep duration and then your average heart rate while sleeping over the last seven days. The data can be viewed as numbers instead of graphs by pressing the lower right button.

Handling guidelines

Handle the unit with care – do not knock or drop it.

Under normal circumstances, the watch does not require servicing. On a regular basis, rinse it with fresh water, mild soap, and carefully clean the housing with a moist, soft cloth or chamois.

Use only original Suunto accessories - damage caused by non-original accessories is not covered by warranty.

Battery

The duration on a single charge depends on how you use your watch and in what conditions. Low temperatures, for example, reduce the duration of a single charge. In general, the capacity of rechargeable batteries decreases over time.

When the battery charge level is less than 20% and later 10%, your watch displays a low battery icon. If the charge level gets very low, your watch goes into a low power mode and display a charge icon.

Use the supplied USB cable to charge your watch. Once the battery level is high enough, the watch wakes up from lower power mode.