Suunto Blog

Available for free on Training Peaks, a Suunto training plan designed by former world champion mountain runner Max King is designed to prepare trail runners for a 20 to 50 km race with 1500 m+ of vertical ascent. Trail runners at any level can benefit from it, but it’s best suited to those with some trail experience who are looking for the next challenge. With the help of SuuntoPlus Guides, you can now follow this training plan on your Suunto watch. When your Suunto app and Training Peaks accounts are connected, the workouts planned in TrainingPeaks will appear automatically in your watch, ready for real-time guidance. This is especially useful with structured workouts, like the hill workout in this program that has uphill intervals of various durations. Learn more about SuuntoPlus Guides here. “A moderate level trail athlete with some base fitness will be able to handle the challenge of the increasing vertical and volume,” says Max, the winner of the 2011 World Mountain Running Championships. “The important thing with this training program, like any program, is to listen to your body. It’s easy to overdo the amount of vertical gain if you’re a fit athlete, but your body isn’t used to how hard it has to work to go uphill or the increased pounding it takes on the downhill. Be careful of small injuries that creep in. Take care of them with self massage and rolling so they don’t become a bigger issue.” Max, 42, is a professional coach and organizes trail running camps in the US. He’s currently preparing for his own busy racing season, including the Breakneck Point Trail Marathon in New York in April to try to qualify for the US National Mountain Running Team. Then he’s heading to Spain to compete in the Zegama Marathon in Spain to kick off the Golden Trail Series. “My philosophy in training is that running is running and as long as you lay a good foundation of base work then you’ll be able to accomplish anything with a little specific work,” Max says. “Hard work and smart decisions result in accomplished goals. This plan is meant to take that good base fitness and apply specific mountain skills to round out an athlete to be able to accomplish a mountain race.” Get going with Max’s training plan here! All images: © Luke Webster Learn how to get started with SuuntoPlus Guides from TrainingPeaks

One of the reasons we’ve continued pushing World Vertical Week every year since its inauguration in 2016 is because it brings out the best in our Suunto community. People get outside more and push themselves, and many do some truly big days. The World Vertical Week competition captures some of the best of it. We look forward to scrolling through all the images the community shares and tags via #verticalweek. Thanks to everyone who participated in this spring 2022 edition. As always, we selected three winners who will each receive a Suunto 9 Peak. Congratulations! And the winners are … Everesting the Bastille in Grenoble You can’t get a much bigger day than what @danielott_atalps pulled off in Grenoble, France. He competed in the second edition of the Everstille 2022 and was one of four people who climbed the Bastille hill above the city 33 times, adding to 8848 m, the height of Mt Everest. “I read about Suunto vertical week last year and was fascinated by the concept of trying to accumulate as much elevation as possible,” Daniel says. “I wanted to participate then, but it always fell on the week of my exams, so I couldn't participate. This year, I was thrilled that the Everstille, the everesting race I did, fell in the time frame of the vertical week, so I signed up immediately. “Everestille is a race organized by Tri-Haut, an association based in Grenoble that aims to improve the waste management in the Khumbu Region below Everest. The goal of the race is to run the Bastille, as many times as possible.” Love in the Swedish mountains Mother Nature turned it on for @josefintrogen on a ski trip in the Sälen ski resort in Sweden. It was the first time she participated in World Vertical Week and probably won’t be her last. “We went cross-country skiing and downhill-skiing and it was a perfect weekend with sunshine, snow and what we call ‘Sweden’s fifth season’ or ‘spring-winter’,” Josefin explains. “It basically means there’s still enough snow to go skiing without problems, but warm enough to ski in a base layer only (this weekend it was about +10°C). Every day we bought soup for lunch and made a couch in the snow to enjoy it out in the sun before continuing our tour.” Passionate mum and daughter skimo team Her first Vertical Week, @monivieregg took her six-year-old daughter out into the Bavarian mountains on a skimo tour. The ascent is always challenging because Monika has a small frame and pulling her 20 kg daughter up the mountain behind takes everything she’s got. “We life very close to the Alps and the tour in the pic was at a former ski slope, called Blickner Alm at the Hochfelln,” Monika says. “My daughter really loves skiing uphill and she did a very, very good job downhill. At every carve she did I could hear a ‘hui’, ‘nice’ and ‘yipee’. She had a few falls, but after every one she got up and told me nothing happened, ‘keep going faster I want to ski on’. We both are really satisfied after a tour and we look forward to the next one.”

After the fall edition of World Vertical Week 2021, we were wowed by a 43% jump in participation, but now we are blown away again because we’ve had a 79% participation increase in this edition of World Vertical Week. That means there’s been a 155% increase over the last year. What’s going on people? Can’t get enough of those hills? As we do after every edition of World Vertical Week, we have collected the data, drilled down into it, and looked at who climbed the most and what sports gained the most meters. Read on for the results! Participation This edition, 125,000 people participated. That’s up from 70,000 in the 2021 fall edition, and up from 49,000 in the 2021 spring edition. We’re really impressed by this and wonder if the big increase is because, post-pandemic, races are happening again and more of us have signed up and want to get back into focused training. Big performances We discovered 86 people in the Suunto community climbed more than 10,000 m of ascent over the week. That’s up from 59 in fall 2021, and only nine in spring 2022. Well done you hardcore vert chasers! There were 301 activities recorded that involved more than 3,500 m of ascent. Those are big days out - nice work! During the 2021 fall edition there were only 218, and only 89 in spring 2021. The only way is up! For activities with more than 2000 m of ascent there were 1,183 activities recorded and 7,287 activities recorded that involved more than 1000 m of ascent. Number of activities with more than 1000 m of ascent by activity Ski touring: 2197 (30%)Trail running: 1993 (27%)Cycling: 767 (11%)Running: 682 (9%) Number of activities with over 2000m of ascent by activity Trail running: 354 Ski touring: 290Running: 167Cycling: 134 Austria remains on the throne Once again the alpine nation has come out on top for the highest average ascent per country. This time it’s average was slightly lower than previous edition, but still neck and shoulders above second place winner, Italy. Austria has held first place in this category for six of the last seven editions. It only lost its crown in 2019, falling to fifth place. It also deserves kudos for coming in the top five of five other categories! Go Italy! Italy deserves some love for coming in second place in seven different categories, including the highest average and total ascents per country. Ski touring, mountaineering, trail running, mountain biking, hiking and cycling - Italy recorded the second highest average ascent per country for all of these sports. Mama mia! Average ascent per country Total ascent per country Spain Italy France Austria Average ascent by activity type Top 5 nations in different activity types Ski touring The average ascent for all countries was 916 m. Switzerland, 1102 m Italy, 1015 m France, 1003 m Austria, 955 m Germany, 950 m Mountaineering The average ascent for all countries was 645 m. Austria, 839 m Italy, 753 m Germany, 734 m Poland, 714 m Japan, 676 m Trail running The average ascent for all countries was 437 m. Japan, 978 m Italy, 664 m Portugal, 617 m Malaysia, 590 m Slovenia, 558 m Mountain biking The average ascent for all countries was 359 m. Switzerland, 523,5 m Italy, 523,1 m Slovenia, 487 m Austria, 476 m Spain, 454 m Hiking The average ascent for all countries was 225 m. Malaysia, 457 m Italy, 434 m Slovakia, 418 m Croatia, 412 m Japan, 382 m Nordic skiing The average ascent for all countries was 185 m. Slovenia, 410 m Czech Republic, 369 m Austria, 291 m Poland, 282 m Germany, 264 m Cycling The average ascent for all countries was 181 m. Spain, 406 m Italy, 373 m Portugal, 309 m Switzerland, 276 m Slovenia, 269 m Running The average ascent for all countries was 95 m. Bulgaria, 202 m Ireland, 180 m New Zealand, 168 m Switzerland, 154 m Chile, 149 m Lead image: © Philipp Reiter

From cycling to mountaineering, whatever your favorite outdoor sport, one thing we all have in common is the love and loathing of long, grueling ascents. They are immensely satisfying, give us a sense of achievement - and the incredible views that make it all worthwhile - and also smash us to pieces. Suunto GPS watches come packed with intelligent features designed to help you on your long, arduous climbs. Read on for 10 features to support your vertical efforts.   Know your altitude Suunto Vertical, Suunto Race, Suunto 9 Peak Pro, Suunto 9 Peak and Suunto 9 Baro use barometric pressure to measure altitude. To get accurate readings, you need to define an altitude reference point. This can be your current elevation if you know the exact value. Set your reference point from the settings under ‘Outdoor’. Alternatively, you can use FusedAlti to set your reference point automatically. The FusedAlti™ provides an altitude reading that is a combination of GPS and barometric altitude. It minimizes the effect of temporary and offset errors in the final altitude reading. Suunto 5 Peak and other GPS watches that don’t have a barometer use GPS to measure altitude. Under optimal signal conditions, eliminating potential errors typical in calculating GPS position, the GPS altitude reading should give a pretty good indication of your elevation. If you need good elevation readings, ensure your GPS accuracy is set to Best during the recording.   Follow your route’s altitude profile If you are navigating a route that has altitude information, you can also navigate based on ascent and descent using the altitude profile display. While in the main navigation display (where you see your route), press the middle button to switch to the altitude profile display. The altitude profile display shows you the following information:top: your current altitudecenter: altitude profile showing your current positionbottom: remaining ascent or descent   See your vertical speed Vertical speed is a great way to measure your pace in the mountains. Set vertical speed as one of the data fields in your preferred sport mode in Suunto app. (Here’s how to customize your sport modes.) Comparable to running pace on a flat surface, vertical speed takes into account only the altitude as a means of measurement. It’s a really useful performance indicator because it’s a direct measurement of how fast you’re going uphill. Vertical speed is a great way to pace an effort in an uphill lap. This also helps you estimate how long the climb will take for you – if you know the total ascent. The vertical speed is shown as meters per minute or meters per hour (or alternatively ft/min or ft/hr).   Monitor your Normalized Graded Pace The Normalized Graded Pace (NGP) feature calculates your pace based on GPS location information that takes into account the changes in grade and intensity. NGP really shines as a feature when applied to calculating your pace on undulating or hilly terrain. Like a cycling power meter, NGP tells runners or speed hikers how much power is going into their workout.   Boost your hill training with SuuntoPlus Climb Hill repeats are an essential part of an outdoor athlete’s workout repertoire. To make the hard work pay off, pacing is key. SuuntoPlus™ Climb feature does just that: it gives you real-time insights on your effort and motivates you to keep going. The same goes for longer hikes, too: once you learn what kind of ascent speeds are sustainable for you, you can use this feature to pace your way up accordingly. To use SuuntoPlus™ features on the Suunto watch, activate them before starting an activity: Select your preferred activity type and – before hitting start – go down to the options menu and select your preferred SuuntoPlus feature, like Climb. The SuuntoPlus feature you chose, will be added and available as an extra screen during the session.   Watch your intensity zones Achieving faster ascents takes dedication and patience. As sports scientist Susi Kraft explains here, the challenging thing about improving vertical speed is hill training usually maxes out our heart rate, reducing oxygen supply and taking us from aerobic to anaerobic exercise. With Suunto’s intensity zones, you can monitor how hard you’re exerting yourself on a climb and when you should slow it down or even take a breather. There are five different zones, numbered 1 (lowest) to 5 (highest), defined by default as percentage ranges based on your maximum heart rate (max HR). Learn how to define your personal heart rate zones here! Your watch screen shows you which zone you are in as your exercise. Blue represents zone one, green is zone two, then yellow, orange and red, for zones three, four and five, respectively. When you stay in the first three zones, particularly zones one and two, you are doing aerobic exercise and training your base fitness. While in zones four and five you are moving into anaerobic exercise. Before you set out on a big climb, consider the distance and likely duration of your planned exercise, including any return trip back down. Monitor your intensity zones on the climb and make sure you don’t overdo it too soon. Ensure you have enough fuel in the tank to get back down in good form.   Review your elevation gain with Suunto app To see a profile of the elevation you gained in a particular activity, open the activity in Suunto app and click on the map. A graph will appear that profiles the ascent and descent. You can then select your heart rate or pace, as examples, to layer over it. To analyze your workouts on a bigger screen, give Suunto app a go on an iPad or an Android tablet.   Plan your route with 3D maps To get a better sense of the sort of vertical challenge a route might be when you’re planning it Suunto app, switch from 2D maps to 3D maps. Zoom in and move around to get a lay of the land and to design a route with as much elevation gain as you can handle!   View and share 3D animations With 3D video animations in Suunto app, you can watch an activity as a short animation that gives a better sense of the terrain. Proud of your effort? Then share a link to the activity with friends or family and they will be able to see the 3D animation as well – even on the big screen. To share an activity, tap the sharing icon and select ‘Share link to activity’. Add a description and photos to enhance the experience and to tell the full story.   Have a backup with SuuntoPlus Safe - My Location If you’re heading out into alpine or mountainous terrain, safety is paramount. Weather in the mountains can change abruptly and a relatively minor injury at altitude can present a serious risk of exposure.In the event something goes wrong up there, the SuuntoPlus Safe - My Location feature provides crucial information to rescue teams. It provides location info and the direct distance and altitude from the starting place. Consider it a back up.    Images by Philipp Reiter

Suunto ambassador Lucy Bartholomew has competed at the highest level, landing the top podium spot at a number of ultra races. In 2021, she set an FKT on Australia’s 231 km Larapinta Trail and that same year published a vegan cookbook for athletes. She’s 25-years-old. So young, so many incredible achievements and experiences, and so many more waiting. Since the pandemic began, Lucy, like all elite athletes, has had to adapt to a radically different sport landscape. For more than a month, due to a lockdown in Melbourne, she couldn’t run further than five kilometers from her front door. The experience has been a blessing in disguise, forcing Lucy to re-evaluate her relationship with running and her vision of life. But adversity and change shape us and cause us to adapt and flourish in new and sometimes unexpected ways. Lucy is just getting started. Photo by Andy Lloyd By Lucy Bartholomew, Dear ladies of the land, What an honor it is to be here, to be a part of something special and memorable. Life. To use our eyes to see the hidden corners of the world, our feet to lift and strike the ground beneath us, our lungs to take in the air and all that it holds and our smile to share with a stranger, a friend, a moment or the sun. Today is International Women’s Day. A day marked to raise the awareness of the women and those that identify as such and all that we bring to the world. In sport and in running there is a shift happening; a change in the tide that is building and gaining momentum that is exciting and scary depending on the direction it flows. There is a hopeful push towards embracing not only your WHY in sport, but also the WHO you are and the HOW you do it. No longer are we being told there is only one way to be an athlete. There’s no minimum pace required to be a runner.Or a minimum distance you must cover.A maximum weight permitted to do the sport.An acceptable clothing size you should wear.A ‘way’ you should look when you run. We are starting to realize we decide what we want to do with this sport; go professional? Make it a hobby? Run around a track, or climb a mountain? Never pin a bib on or race constantly? Use it to commute to work and nothing more, use it to keep up with the kids or to explore a new area. Whatever your reason, it is valid and it is worth pursuing. We, this collective of the incredibly lucky human race that has found sport and running, are stronger than we will ever know. We are already breaking down walls we thought were made of bricks, but actually were merely just some tangled vines of perceived boundaries of what we are capable of and we are starting to cut them back one by one.You are vital to this process, you are contributing. Every time you put your shoes on and go for a run, no matter what talk is going on in your head never let it strip you of your pride and strength in the act of running that you are participating in. Never overlook the fact that people you see you out running - someone walking past you, or someone in a car, stuck in traffic or driving by, or a child walking home from school - might notice you and feel inspired, see your strength, your beauty and start to wonder. We don’t get just one day of the year to celebrate women, we get our lifetimes. We celebrate others; our friends or our competitors, we celebrate mother nature and we celebrate and respect anyone in any corner of the world, in any life situation having the courage to put their shoes on, leave the comfort of their home and enter the unknown. We don’t know what we will see, what we will hear, smell, or what it might inspire while we’re out there. We don’t know how we are going to feel, how the weather will be, or what the route might look like that day. What I do know is that the unknown is full of potential. YOU are full of potential and YOU have the potential to help others to realize theirs. You are powerful, you are strong, you are worthy and you are needed. Fellow lady boss,Lucy B Lead images: © Marty Rowney © Andy Lloyd

Suunto app is now compatible with iPad and Android tablets. You can find the app for your big screen iOS device in App Store and in Google Play for Android devices. Here are some tips, tricks, and benefits of using Suunto app on a bigger screen! Update: In addition to iPads and Android tablets, you can also use Suunto app on Mac computers with M1 and M2 processors! Plan routes A big screen is great for route planning. Use different map layers, switch between 2D and 3D and get inspiration from our sport-specific heatmaps. To sync your routes to your watch, you don’t need to pair your watch with the tablet: Once saved, the routes are uploaded to the cloud and automatically synced to your watch the next time you open Suunto app on your phone. View in 3D To get a good view of your – or your friends – adventure, play a 3D animation of the activity. Simply go to your activity, hit the play button, and enjoy the views! And hey, you can also share a link to your activity with your friends and they will be able to see a 3D animation of it on a web browser. To share an activity, tap the share icon and select ‘Share link to activity’. Add a description and photos to enhance the experience and to tell the full story. Analyze your workouts Analyze your activities in detail with maps and workout graphs: simply go to the activity, click map and you will enter a view with editable workout graph. You can select the data you see in the main graph, comparison graph and the background graph. Tap a point on the graph and drag to move. Turn the device sideways and you will see the graph in more detail!