To help you balance your training Suunto Ambit3 has two recovery indicators: recovery time and recovery status. Read on and learn how to take advantage of these features. RECOVERY TIME Recovery time is an estimate of how long your body needs to recuperate after training. The time is based on the duration and intensity of the session, as well as the overall fatigue, accumulating even at lower intensities. Recovery time accumulates from one session to the next, if you train again before the time has expired. A graph of your recovery time is displayed as one of the screens in the time mode. When entering the logbook, the recovery time in hours is displayed on the screen. There is one important point to remember: the time is an estimate that is based on activities you have done with your Ambit3. It doesn’t have information about other aspects of life. Did you sleep enough? Do you have flu? Was your meal nutritious and helpful for your recovery? To get an accurate indication of your actual recovery state, we recommend using one of the two recovery tests. REVOVERY STATUS Recovery status indicates the amount of stress on your autonomic nervous system. The less stress you have, the more recovered you are. Knowing your state of recovery helps you optimize your training and avoid over training or injury. You can check your recovery status with a quick recovery test or sleep recovery test, powered by Firstbeat. The tests require a Bluetooth-compatible heart rate sensor that measures heart rate variability (R-R interval), such as Suunto Smart Sensor. Your recovery status is indicated with 0-100% result scale. Result & Explanation 81-100 Fully recovered. OK to train up to very hard intensity.51-80 Recovered. OK to train up to hard intensity.21–50 Recovering. Train easy.0-20 Not recovered. Rest to recover. The more serious you are with training and the more tests you do, the more important details are, also in the test results. For a top-level athlete a difference of five points in recovery status may be meaningful where as an active runner will be happy with the four point scale presented above. When entering the logbook, recovery is displayed as your estimated recovery time; if a recovery test is done within the past 24 h and after your previous move, the display will show the result of the last test. This assuming the recovery has been calibrated (see next chapter). CALIBRATING THE TESTS When you first start using Ambit3’s recovery tests the watch needs to be calibrated in order to provide accurate, personal results. The calibration tests define what 'fully recovered' means for your body. With each calibration test, your watch adjusts the results scale of the test to match your unique heart rate variability. You need to perform three calibration tests for both sleep recovery and quick recovery tests. The calibration tests do not need to be done in sequence, but they need to be at least 12 hours apart. These need to be done when you have no accumulated recovery time. Ideally, you also feel fully recovered and are not ill or stressed during these calibration tests. During the calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed. Once you have completed the calibration, the latest result is displayed when you enter the logbook instead of recovery time. SLEEP RECOVERY TEST The sleep recovery test, powered by Firstbeat, provides a reliable indicator of your recovery status after a night's sleep. To perform a sleep recovery test: Put on your heart rate belt and ensure the electrodes are moist. Press [Start Stop], scroll to RECOVERY with [Start Stop], and select with [Next]. Scroll to SLEEP TEST and select with [Next]. If you want to cancel the test, press [Back Lap]. When you are ready to get up in the morning, end the test by pressing [Start Stop] or [Next]. The sleep recovery test requires at least two hours of good heart rate data to produce results. The test does not take into account the length of the night meaning you can get similar results after a six-hour sleep and an eight-hour sleep. If you use your Ambit3’s alarm function, set the alarm first and then start the test. And in the morning stop both your alarm and your sleep recovery test. During the test you will see the time and SLEEP TEST on the bottom row of the screen. And last but not least: don’t worry if you have to get up in the middle of the night. This doesn’t make your test unreliable. The test selects the best two-hour period of your sleep and analyzes that. QUICK RECOVERY TEST The quick recovery test, powered by Firstbeat, is alternative way to measure your recovery status. The sleep recovery test is a more accurate method to measure your recovery status. But for some individuals, wearing a heart rate sensor throughout the night may not be feasible. The quick recovery test only takes a few minutes. For best results, you should lie down, stay relaxed, and not move around during the test. We recommend performing the test in the morning after waking up. This helps ensure you get comparable results day to day. To perform a quick recovery test: Put on your heart rate belt and ensure the electrodes are moist. Lie down and relax in a quiet environment free from disturbances. Press [Start Stop], scroll to RECOVERY with [Start Stop], and select with [Next]. Scroll to Quick test and select with [Next]. Wait for the test to complete. When the test is complete, scroll through the results with [Next] and [Back Lap]. TROUBLE SHOOTING THE RECOVERY TESTS There are basically two reason for the tests to fail: Bad skin contact or low HR belt battery will generate bad data and the test will fail. If you are too stressed for the test, like right after a training session, the test is likely to fail. The results of the tests do not impact your estimated recovery time.   Read more about the feature in Firstbeat’s scientific white papers: Recovery Analysis for Athletic Training Based on Heart Rate Variability Stress and Recovery Analysis Method Based on 24-hour Heart Rate Variability   Read more Tutorial Tuesday articles at tutorialtuesday  Get support for your Suunto product and find user manuals at support

During a single run the running performance level has two benefits: Following the real-time difference indicator provides detailed, granular information on your daily performance and fatigue during the run. Endurance runners can use this information to learn how much fatigue seems manageable during long intensive runs. During races, this information helps you pace yourself properly. After each run your Running performance level will be updated and you can track progress. If you are new to running or just haven't been out for a while, your running performance may be quite low at first. But as your physical fitness and running technique improve, you should see a corresponding increase in running performance. DURING A RUN Your Suunto Ambit3 compares your run with your current running performance level and provides real-time running performance feedback during your run. The real-time feedback is available as a graph display in Ambit3’s default Running sport mode. You can add this graph to any sport mode that uses the running activity type. The real-time difference (see below) can also be used as a data field in your custom running sport modes. During your run, the graph display shows your four data points, as illustrated below. 1. Baseline: This is your current performance level that is calibrated to compensate for external variables such as terrain and to wait for your heart rate to stabilize. This calibration is done during the first minutes of your run.2. Real-time level: this is your real-time running performance level for the current run displayed per kilometer/mile. 3. Real-time difference: this shows you the real-time difference between the calibrated running performance baseline and your real-time running performance level for the current run. 4. Distance: total distance for the current recording. The graph shows the last six kilometers (~4 miles). Illustrated below are three samples of Running performance levels during runs. In the first graph (1), performance is good. In the second (2), performance is bad and may indicate over training, illness, or just generally bad conditions. In the third graph (3), you see a typical long distance run where performance level drops steadily later in the run, indicate onset of fatigue. AFTER A RUN In the log summary at the end of your run, you get a new running performance level that is based on your last four to eight runs. In addition, you can see your 30-day trend by pushing [Next]. The trend graph can also be viewed in Ambit3’s activity monitoring display after the first run is recorded. Running performance around 20 is considered very low and above 60 to 70 very high. Average Running performance level for 40 to 50 year old males is around 35–40 and for females 30–35. Over a 4–20 week period, you may see an increase in running performance level up to 20%. If your Running performance level is already good, it is difficult to improve further. In this situation, running performance level is better used as an endurance indicator. RUNNING PERFORMANCE AND VO2MAX Running performance level uses an estimation of your VO2max, a global standard for aerobic fitness and endurance performance. V02max indicates your body’s maximal capability to transport and utilize oxygen (ml/kg/min).  V02max is affected by the condition of your heart, lungs, circulatory system, and the ability of your muscles to utilize oxygen in energy production. VO2max is the most important single denominator of endurance performance of an athlete. At optimum running efficiency, your Running performance level corresponds to your real VO2max (ml/kg/min).   Read more about the feature in Firstbeat’s scientific white paper: Automated Fitness Level (VO2max) Estimation with Heart Rate and Speed Data Read more Tutorial Tuesday articles at tutorialtuesday Get support for your Suunto product and find user manuals at support

Want to become a stronger runner? Post a video of yourself running on Instagram to get some feedback from a professional running coach. Also read XTERRA world champion Josiah Middaugh’s running technique tips and drills. Read on to learn more!   We are happy to launch How do I run, a three-week campaign designated to make you a stronger runner! We have partnered with XTERRA World Champion and professional coach Josiah Middaugh to get you the best tips and tricks and with CTS to offer you a chance to get personal feedback on your running technique.     Learn more about running technique Josiah Middaugh is the right man to talk to about becoming a stronger runner. Josiah is the 2015 XTERRA World Champion and also a professional coach. He certainly knows what it takes to make you run faster – or more efficient. “Running economy is the holy grail for distance runners, not a high VO2 max,” Josiah says. Josiah Middaugh is your running expert during the campaign.  In the first of his three articles on running technique Josiah introduces five proven ways to improve running economy. Read the article here and stay tuned for more tips and tricks in the following weeks!        Update on May 31: The second #howdoirun article is out! Read also Josiah's Intro to distance running technique  Update on June 8: Time to practice! Try Josiah's 8 Essential running form drills   Get feedback on your running To put Josiah’s advice in action we are offering you a unique opportunity to get personal feedback from a professional running coach. To participate get your friend to film a video clip of you running. For best results – and footage that can be analyzed – a side view is preferable. Choose a flat, straight stretch of trail or road and run at a relaxed pace. Upload the video on Instagram and tag it with #howdoirun between May 24 and June 11. Professional running coaches Jason Koop and Adam St. Pierre from CTS will analyze the most interesting videos daily. Three of the most inspiring videos will win Suunto Spartan Sport Wrist HR watches. You can find the detailed contest terms and conditions here.  

As part of our How Do I Run? contest, you can have your running form analyzed by professional coaches from Carmichael Training Systems. Head over to our contest page to find out how to get involved! Carmichael Training Systems coaches Jason Koop and Nick White know a thing or two about how runners can improve their performance. They’ve been coaching since high school and work with elite level runners and triathletes. Here they share eight running tips every runner should keep in mind. 1. Have a goal If you’re going to start a running program, you need a goal, no matter what it is. The goal will dictate what your training looks like. It’s better to have a concrete goal as opposed to something vague, such as getting in shape or losing weight. 2. Tailored training Think about the demands of your event or goal when planning your training. If you’re training for a 100 km ultra marathon, more volume will be required. If you're doing a 5 km race, running a 100 km a week isn't necessary. In that case, your training should be about becoming quicker. Everything should match the event or goal you're aiming for. Visit the How Do I Run? contest page to find out how to have your running style analyzed3. Mid foot is best Mid foot strike is better than running on your toes or heels. You also want your feet to land under the center of your mass, not out in front of your body. This is a common problem for many runners. 4. Getting faster Runners often think they have to increase the length of their stride to become faster. This causes them to heel strike, putting the breaks on their forward momentum. Increasing your stride length or increasing your leg turnover rate are the two ways to increase speed. You need to determine what you need to work on to improve one or both of these – leg strength, technique or aerobic capacity? 5. Get a lean on It's good to have a slight forward lean when you run. People often think that means keeping the pelvis and legs in the same position, and just bending forward at the waist. It’s doesn’t. In fact, your shoulders, hips and ankles need to be aligned, but leaning forward – no more than five degrees. This helps gravity give you forward momentum. Click here to see five running clips analyzed by Jason and Nick 6. Swing those arms How you swing your arms is very important. Your arms and legs are always connected; if you're pumping your arms, you're going to get more leg speed. Your arms should stay at the sides of the body and the movement should be forward and backwards only. Any side-to-side movement is not contributing to forward progress. A lot of runners have too much torso rotation and that means their arms swing across their bodies, slowing them down. 7. Work that core Strength work is good and if you're going to do any strength work, core work is definitely the thing to focus on. It’s not just about doing sit-ups, planks or crunches, either. Core work means training everything between your chest and your knees, whether the front, sides or back of your body. Core work will directly help with all the above points. © Droz Photo/Rosso Damien 8. Eyes on the prize If you're running on a technical trail, watch where your feet are landing. If you're out on a road or a bike path, then look between 10 to 20 m ahead. You should look down occasionally to monitor your foot strike. For people racing, keep your eyes on the person in front of you. If you're looking at the ground it's really easy for that person to gain ground on you. MEET THE COACHES FROM CARMICHAEL TRAINING SYSTEMS Jason Koop is Director of Coaching for Carmichael Training Systems. He began coaching youth track and field as a summer job when he was 16 and continued coaching his own running team into his early 20s. He's hooked on the buzz of helping athletes reach their potential. Nick White did his first 5 km race when he was five years old. His parents were marathoners, his dad the high school running coach. Needless to say running and coaching has been a major part of his life ever since. He has a Masters in Exercise Science and has been working for Carmichael Training Systems for 12 years.

Triathlete and medical student Åsa Lundström is living proof it’s never too late to take a new sport to an elite level.A professional athlete is the last thing Åsa Lundström expected to become. A medical doctor, yes. A professional triathlete, no way. © Petri Kovalainen Raised in the Swedish countryside, the first time she came in contact with triathlon she thought it was mad. A high school teacher introduced the sport to the class. All the students shook their heads in disbelief. But why, they asked.The young Åsa tried swimming at high school too, but lost patience and gave up. Her main sport was football. Lacking good foot skills, it was her mission to run all over the field, hunting and wearing down the opposition. The 30-year-old medical student is now a two-time Ironman winner, Swedish long distance champion, the Danish Sprint and Bilbao Triathlon champion. A remarkable turnaround given Åsa did her first triathlon six years ago. So, how did it happen? After finishing high school, she traveled abroad and picked a job teaching gym classes. There, she met people doing all variety of endurance sports. “I found I liked the long sessions and teaching several classes in a row so I got the real endurance buzz from it,” she says. “That’s when I realized I really enjoyed the time aspect of endurance sports.” © Petri KovalainenA couple years later she began her medical studies in Denmark and there met her now long time boyfriend, a former triathlete on the junior Swedish team. With a bit of coaxing, he convinced a skeptical Åsa to train with him at a local swimming pool. He helped her swim her first 25 laps and less than a year later she competed in her first triathlon, coming 18th. After placing 4th the following year in a full distance tri, she was hooked. “When I started with a local triathlon club, I developed quite fast and got a lot of tips from my club mates,” she says. “Seeing my own progress made me curious to know how much further I could go. “As I improved and started getting some good race results, I began to consider the possibility I might be able to compete at a professional level.”© Petri KovalainenFive years later and Åsa has prioritized her career as a professional triathlete over her medical studies. Over winter, the Suunto ambassador lives and trains in the Canary Islands and returns to Scandinavia for its warmer months. She’s come a long way in a short time.“When things get challenging or a bit rough, I find them more interesting,” she says. “Everyone wants to train or race in perfect conditions, but if there’s a bigger challenge I get more excited about that.”

In the sixth episode of #SuuntoAdventure Video Series you will meet one of climbing’s most spectacular talents, Swiss mountaineer Ueli Steck. “If you are not afraid in life, it’s dangerous,” the Swiss Machine says and explains how – and why – he has changed his approach in the recent years. Face to Face with Ueli Steck, #SuuntoAdventure Video Series Episode 6 Watch also the other episodes in the series: Face to Face with Emelie Forsberg – #SuuntoAdventure Video Series, Episode 1 Face to Face with Greg Hill – #SuuntoAdventure Video Series, Episode 2 Face to Face with Kilian Jornet – #SuuntoAdventure Video Series, Episode 3 Face to Face with William Trubridge – #SuuntoAdventure Video Series, Episode 4 Face to Face with Conrad Stoltz – #SuuntoAdventure Video Series, Episode 5