Suunto Vertical comes with detailed outdoor offline maps that are globally free of charge. The new maps build on Suunto’s already advanced route navigation in the Suunto app. Discovering and creating routes is easy with the Suunto app's heatmaps, 3D maps and road surface-type layers and syncing them into a watch is effortless. Now, users have offline maps to consult no matter where they are, offering them greater safety and confidence! In this article, you will learn how to get started with the maps. Getting the maps on your watch You can download the maps on your Suunto Vertical watch using the Suunto app. You don’t need to pay any extra for the maps: simply select the right area for your adventure and download it. The watch has plenty of storage capacity, too: You can download 32GB of maps. As a reference the entire France is 7,47 GB and the entire Canada 15,17GB. Naturally large maps take longer to download so being a bit more specific helps you get the maps on the watch faster. Add wireless network to watch To install offline maps on the watch, connect your watch to a wireless network using the Suunto app: Pair your Suunto Vertical with Suunto app In the Suunto app go to the watch settings (select the watch icon on the top left and then the settings symbol on the top right) Select ‘Wireless networks’ and add a network You can add multiple wireless networks (like home and work) Select the offline map area Go to the map view in the Suunto app and tap ‘+’, the same “plus” you use to create a new route. That will allow you to download new offline maps. Search for the correct map or select it in the country menu. You can still review the selected area on the map before downloading. Connect the watch to the charger Once you have established the connection with a wireless network and selected your preferred map area, you can download the maps on the watch. To start the download, connect the watch to a charger. Using the offline maps on Suunto Vertical Top buttonShort press: Zoom inLong press: Zoom out Middle buttonShort press: Next screenLong press: Zoom/pan options Lower buttonShort press: Navigation options You can use the terrain maps during an activity with a preplanned route or simply see the breadcrumb trail, the path you have already traveled, on the map. Happy adventures! READ MORE Six ways to plan a route for your next adventure How to use avalanche terrain maps Lead image by Maximillian Gierl

The role of a coach is to provide guidance, support, and expertise to help athletes achieve their goals. A coach can be crucial for monitoring progress and providing feedback and adjustments as needed to ensure the athlete is training safely and effectively. A great coach is also a friend and a companion in your journey. A coach motivates you and requires accountability. Overall, a coach helps athletes improve their performance, avoid injury, and reach their full potential. This is also our goal when providing you with Suunto Coach. Suunto app’s Training zone has an AI-based coach that is an integral part of the service. It looks at hundreds of different parameters after each workout, learns how you train, and builds a normal training pattern that evolves from every workout you do. Based on this, it can give you the key highlights of your training, recovery, and progress. It provides insights and suggestions for the current week, so you can adjust your effort level as you go forward. The Suunto coach recognizes areas you are missing in your training this week that you normally are focusing on: Are you lacking volume in your swim workout? Do you push yourself too much with high-intensity runs? The Suunto coach is not trying to push your training in a direction that you are not used to. For example, if you usually do just high-intensity training, the Suunto coach is not going to ask you to focus more on lower-intensity sessions. Suunto coach doesn’t really know what is your goal or if you want to follow some specific training methodology. But what it does, is alert, highlight, and comment when you are exceeding healthy limits or just lacking some training aspects you are used to. Suunto coach is there to keep you on your selected path. Its recommendations and highlights are easy to digest without you needing to dig deep into the data. Now, go to the Suunto app and meet your new coach – the coach already knows you based on your training history!    Lead image by @rsalanova READ MORE Manage your training with Suunto app's Training zone  

Get a detailed overview of your training in Suunto app’s new Training Zone! A progressive training load with adequate recovery and ways to follow progress will lead to a successful adventure or race. Suunto is your daily companion to enhance your performance. The new training toolset in Suunto app’s Training zone is vast. Read on and learn what’s available. We are sure you will find your new favorite dataset to analyze your training and follow your progress. To ensure you have the latest Suunto app version update your iOS app in App Store and Android app in Google Play.   Four new ways to look at your training Am I training smartly? Is my training load progressive? Do I have the right intensity mix? What type of impact do my workouts have?   Training load The training load theme in Suunto app’s Training zone gives you a good overview of this week’s training load compared to a six-week average. You will also see the daily training load split and the split by activity type. All of this will help you understand your overall physiological load and how much more you can – and should – still do this week. The value of following your physical load weekly with comparisons to your long-term baseline is that you can look at this as a goal for the week. To gain some fitness, you might want to slightly increase the load for the week. To ensure recovery, keep the load level lower than your average. Training intensity Are you really doing both easy base training and higher intensity? Or is your training piling up in a single intensity zone, like tempo work in zone 3? The new Training intensity theme in Suunto app will help you understand your training better as you will see both the weekly intensity distribution and the six-week averages. The workout intensity totals can be viewed as heart rate, pace, running power, and cycling power zones. You can set your sport-specific training zones in your Suunto watch based on heart rate, pace and power. Suunto is following a five-zone model where your anaerobic threshold is at zone 4 /5 limit. You can find your correct training zones with a lab or a field test. SuuntoPlus Sports apps like the Anaerobic threshold test and the Functional threshold power test will guide you through a field test session.     Learn more about intensity zones. Training volume The sports you have done during the week are shown with duration, distance, load, and ascent. Sports are also grouped to give an overview of each type of sport i.e. running includes running, treadmill, and trail running. Volume is compared with your six-week average. As you follow your training volume, you can now easily ensure that you meet the numbers for your key sports any given week: It might be that as a trail runner, you want to get 3000 meters of ascent each week, or as a cyclist, ride 200 kilometers weekly. Your six-week average will help you match your personal benchmark. Training impact Suunto app’s Training impact is a new tool that helps you understand your training model and the physiological systems you are targeting. This will help you understand if you are doing what you were planning to do – and if you are missing something in your training. Training impacts are defined as cardio and muscular impacts. Each workout gets assigned an impact such as “Aerobic” or “Speed & Agility”. Cardio impacts are based on workouts intensity, load, and duration. Muscle impacts are based on activity type. The training model is identified based on your workout intensity distribution such as Polarized (most activities on low and high intensities, less in the middle), Sweet spot (training mainly between aerobic and anaerobic thresholds), and Base training (most workouts are in zones 1&2).   In addition to the current week, you will see the six-week average for your training impact. As with other training insights, the impacts are illustrated with long-term reference. If your normal training week has two aerobic sessions, one VO2 max session and two strength sessions, and on Friday you are still missing those aerobic sessions, you know what to focus on during the weekend. This will help you check all the boxes. Training impact is currently available on Suunto app for Android. Coming soon to iOS as well!        Lead image by Roger Salanova   READ MORE Get feedback from the Suunto coach Test your fitness with Suunto Plan your interval workouts with Suunto app Unlock your interval training and watch your running improve

In his previous post, Suunto ambassador, running coach and champion Stian Angermund broke down interval training and how to get started with it. “If you can run without stopping for 20 minutes, then you can start running intervals,” he said. In this post, Stian gets more specific, providing three drills you can implement into your training regimen right now. Just keep in mind his advice in the previous post: “To ensure you do a quality interval training session it’s essential you have fully recovered from any earlier training sessions. If you have sore muscles or feel tired when you are about to start your interval training, then it’s not the right time. You should skip or postpone the planned interval session.” Learn how to build your interval workouts using the Workout planner in Suunto app and follow the session in real time on your Suunto watch. Three intervals sessions to get faster and stronger By Stian Angermund First things first, I recommend using your Suunto watch to guide your interval sessions. Your watch has a pulse ‘speedometer’ where you can see your running intensity. If you run intervals based on time duration, turn on your watch’s interval settings to help you through the session. You can contact your local gym for an anaerobic threshold and Vo2max test to find your intensity zones or use your Suunto to test your fitness. Stian lives in Bergen, Norway. Vo2MAX interval session The goal of this drill is to improve your Vo2max. For this session, you will run at a high intensity. The intensity should be around 90% of your maximum heart rate. At this intensity, you will feel some lactate while running. Warm-up: Start with a 20 minute warm-up. Run 15 min easy, Then run one minute harder. Not as hard as your Vo2Max interval intensity. Run easy for one minute before repeating one minute of hard running. Run two minutes easy before starting the intervals. Now you are ready for the interval session. The intervals: These should be run on trails and mainly uphill. If you have a long uphill, you can run the intervals uphill, then easy down, before continuing to run uphill again. If you don’t have a long uphill, you can make a loop, where you run a slack uphill during your interval, then a steep downhill down to start, before running the next interval. Duration: The intervals during this session are four minutes each with a two minute recovery between them. After an interval, you’ll feel tired, but don’t stop or stand still - keep moving (active recovery). Do an easy jog or walk. If you stop, your legs will overflow with lactate, and it will be harder to run the next interval. The number of intervals will depend on your individual level. If you haven’t run intervals before, you can start with four repetitions. If you are used to intervals and in good shape, you can do five or six intervals. Don’t push too much during the first interval. If you run your intervals as a loop, you can see the distance you cover during each four minute interval. The goal is to run the same distance in all the intervals, or maybe a few meters more for each interval. That means the first interval should feel easier than the following. Cool down: After you have done the intervals, do a 10 to 15 minute easy run/jog. Drink and eat during your cooldown to optimize your recovery. Anaerobic threshold interval session The goal of this session is to improve your anaerobic threshold. This session has a lower intensity than the Vo2max interval session. The intensity for this interval is around 82-87% of your maximum heart rate. The intensity should be under your anaerobic threshold. You should not feel any lactate during the session. Warm-up: Start with a 20 minute warm-up. Run 15 min easy, then run one minute harder. But not as hard as your Vo2Max interval intensity. Run easy for one minute before repeating one minute of hard running. Run two minutes easy before starting the intervals. The intervals: This session can be done with a short and long recovery time. You can make it a short recovery if you have a long uphill or a loop. You can also run the same hill, up and down. It is often one of the hardest parts of a trail race to start another ascent after running downhill.The benefit of running up and down is that you will improve this skill for your race. Duration: The intervals are eight minutes long and the recovery between them is two minutes, or the time you will spend running down to start again. The number of intervals will depend on your fitness. Your legs will not be heavy from lactate, but fatigue from moving uphill. For the less experienced, start with three intervals. For the experienced runner, you can run up to six intervals. You must be able to run the intervals at the same pace. If you get too tired, then stop the session. Do not sprint at the end of the interval, like on your way to the finish line of a race. The best training is to be disciplined about the pace. Then you’ll get more benefits. Cool down: After completing the intervals, do 10 to 15 minutes of easy running or jogging. Drink and eat during the cooldown to optimize your recovery. Downhill interval session The goal for this session is to improve your downhill running skills. In this session, we don’t focus on the intensity. We focus on technique and try to increase your confidence. The session should be short. The reason for this is twofold: to be able to maintain concentration and to cause less impact on your legs. If you lose concentration, it’s easier to twist your ankle or fall. And a short session will have less impact on your legs’ recovery and total training volume. You need to find a hill to run down for your workout. If you have an upcoming race, it can be a good idea to try to find a descent that is similar to one in your race. It can be rocky, muddy, steep, technical and so on. The duration of the interval should be up to two minutes. The intervals: Start with defining your finish line. Then you walk uphill at an easy pace to your start point. The first interval is to run at an easy pace down to your finish line. Then walk up again. On the second interval, you will try to beat your first time. Repeat this six to seven times, each time trying to be faster than the previous interval. This is a fun activity with friends, but do be careful not to overdo it or get injured. Cool down: Run easy 5 to 10 minutes after the intervals. To get coaching from Stian visit: https://stianangermund.com

Norwegian trail and mountain runner Stian Angermund needs no introduction in trail running circles. He’s a two-time winner of the Salomon Golden Trail World Series (2018 and 2021) , holds the record of the Zegama-Aizkorri trail race and has won a number of iconic vertical k races. Stian, 36, began competitive endurance sports in his teens and started taking on mountain races in his 20s. Now he also enjoys coaching fellow athletes to help them achieve their goals. Interval training, he says, can get fantastic results when done properly and consistently. Read on for his advice and check out his second post with three specific interval sessions. Learn how to build your interval workouts using the Workout planner in Suunto app and follow the session in real time on your Suunto watch. Stian lives in Bergen, Norway. Master interval training By Stian Angermund What is interval training? Interval training is when you break a training session into hard and easy intervals. For example, you run hard for four minutes, then walk for two minutes, before you run hard for another four minutes. You repeat this cycle several times. Intervals can be short, from just a few seconds or up to many minutes. The recovery time is often shorter than the hard interval time. Intervals can be measured in time (duration: one, two or four minutes) and in length (distance: 200m, 400m or 1000m etc). Why should you do interval training? Interval training is a good way to improve your aerobic and anaerobic endurance. When having the short rest in between the intervals, your body is recovering, and you can do a bigger volume/greater amount of time at a hard intensity than by constant training at the same intensity. How often should you do intervals? There are many ways to get in good shape - we are all different. Some athletes do two intervals a day, several times a week, and some do only one interval session a week. If you haven’t run intervals before, I recommend starting with one interval session a week and then increasing to two sessions. It’s very individual when the body is ready and can handle two or more interval sessions a week. To ensure you do a quality interval training session it’s essential you have fully recovered from any earlier training sessions. If you have sore muscles or feel tired when you are about to start your interval training, then it’s not the right time. You should skip or postpone the planned interval session. How long should the intervals be? The duration of the intervals will vary according to the goal of the session and the level of the athlete. The total volume of the interval session is the time of all the intervals. ● For example, 4x4 minutes with two minutes recovery in between. The total interval time here is 16 minutes. We do not include the recovery time. The total volume must not be longer than what you can manage. If you run 6x3 minutes and you see that you run slower and slower for each interval, then it might be that the total volume is too much or you have started too fast. The different types of intervals VO2 Max To improve the Vo2max (the maximum amount of oxygen the athlete can utilise), the intervals are often from 2 to 6 minutes long. This type of interval is completed in the high-intensity zone. An intensity where you can feel lactate in your muscles. The number of intervals can be from four to 12. The total volume is often between 20 and 35 minutes. The recovery between the intervals is often one-third of the time of the interval. Intervals to improve the anaerobic threshold This interval session will be of a lower intensity than the Vo2max session. It can be difficult. to find the right intensity for this session. When you are at a level for improving your anaerobic threshold, you don’t feel any lactate in your muscles. You only know this limit when you go above and your muscles start to increase lactate. Because threshold intervals are of a lower intensity than for improving your Vo2max, you can do a bigger volume. The intervals can be from five minutes to more than half an hour. The total volume can be from 30 minutes tol more than one hour. The recovery can be one minute to a few minutes. For this type of interval training, it is also important to have quality and to not do more than you can manage and recover from. If you run slower and slower during each interval or need to push to a higher intensity to keep up, then it's better to stop the session. Threshold test You can do a test to find your threshold level. Here’s how: after a solid warm up, run as fast as you can for 40 to 60 minutes. The average pulse for the test will be around your anaerobic threshold. This threshold will be different from one activity type to another. That means the anaerobic threshold is not the same when you run and when you cycle or ski. Therefore, you should do your threshold test in the same activity as you want to improve. Use the SuuntoPlus Threshold test to find your threshold level. Why is even pacing important when running intervals? In order to get as many benefits as possible from the interval session, it is important to pace the interval right. You can use a pulse belt to help you pace the interval correctly. If you run on a treadmill or do the intervals on the same course, then ideally all the intervals should go around the same pace. That means the pulse will be lower in the beginning and increase during the session. If you start too hard, then you will not benefit as much for the session, and the recovery might take longer. What kind of intervals are good to start with? If you can run without stopping for 20 minutes, then you can start running intervals with a volume from 10 to 16 minutes. It can be 5x2min or 4x4min. If you can’t run this long, you can start with a run and walk session - one minute on/off until you can do this for 30 min. Then you can run two minutes and walk a minute. Then, three minutes running and one walking. Continue like this until you can run 20 minutes. After this you can start with the intervals described above. What kind of intervals will help trail runners? All the intervals mentioned earlier can be good for trail runners. If you run trail races with some elevation gain, It is a good idea to run the intervals up, or up and downhill. It is often hard to start on a new uphill after running a downhill, which is the case in trail races. A way to train trail intervals is to run intervals uphill then jog easy down to where you started the interval as recovery before running another uphill interval. This can be hard for the legs, but it will prepare you for a trail race. The recovery period will be longer for uphill/downhill sessions than for flat or road intervals. How to build an interval session? Intervals can be done in many ways. ● Equal: 5 x 5 minutes, 4x4 minutes, 2x2 minutes● Pyramid: 3-5-7-7-5-3 minutes. ● Countdown: 8-7-6-5-4-3-2-1 minutes There are many ways to run intervals. Let your imagination help you. Mentally it can be good to do some variation of your intervals, rather than run them the same way every time. You can change their duration, pace and terrain. To get coaching from Stian visit: https://stianangermund.com

These five SuuntoPlus sports apps will help you find the right intensity zones for your training and track your progress. The key variables in endurance training are duration, frequency and intensity. Duration and frequency – how much and how often you train – are easy to understand and track, but intensity needs a bit more knowledge. You need to know more about your fitness, training zones and training load. The most typical way to look at this is to define your training zones based on your anaerobic threshold – the level of exercise intensity at which lactic acid builds up in the body faster than it can be cleared away. When you know your training zones, you can then adjust the intensity of your workouts from long endurance sessions to short, intense efforts. Correct zones are also key for reliably understanding your long-term training load. (Learn more about intensity zones here.) In addition to defining your intensity zones, some of the SuuntoPlus sports apps are great for following your progress. Read on to learn more about five new favorites!   Threshold test for runners SuuntoPlus Threshold test helps you estimate your anaerobic threshold pace and heart rate. Based on the results you can then adjust your training zones in your Suunto. Repeating the test a few times during the season will help you evaluate your progress. This test is quite demanding as it will require a 30-minute, all out effort. For best results, run on a smooth surface and flat terrain. A running track would be ideal. Once you select the Threshold test sports app in your watch, the test will start with a 10 minute warmup. At the end of the warm-up, notifications will inform you to get prepared to start the test. The test itself will last for 30 minutes. The goal is to run as fast as possible at a steady pace. The last 20 minutes of the test will be used to evaluate your anaerobic threshold pace and heart rate. You can then use these to set your zone 4/5 limit in your Suunto watch. The results are also saved in the workout in Suunto app.   FTP test for cyclists Functional threshold power (FTP) test is designed to give riders an understanding of the highest average power they can maintain for one hour. By repeating the test regularly, the rider can follow the progress of their performance. The power for an hour is close to the anaerobic threshold and can be used to define the training zones for cycling. Set the upper limit of your power zone 4 at the level which was given as the result of the FTP test. The test protocol lasts for 20 minutes with the possibility to add additional warmups. Once you have selected the FTP test sports app in your watch, the test will start with the workout start. The first 15 minutes is a warmup. At the end of this, notifications will inform you to get prepared to start the test. The test will last for 20 minutes. During this period ride as hard as you can with constant power. You can see the time left and the power values on your watch. After 20 minutes you will get an estimation of your functional threshold power. Set this as your zone 4/5 limit in cycling power zones in your Suunto watch’s intensity zone settings.   Cooper test The classic Cooper test was created by Kenneth Cooper in 1968. The goal of the test is to run as far as you possibly can in 12 minutes. This test is useful in testing your VO2max pace and finding out if you are making progress in your training. Once you have selected the Cooper test sports app in your watch, the test will start with the workout start. The workout starts with a 10-minute warm-up. At the end of the warm-up, notifications will inform you to get prepared to start the test. During the 12-minute Cooper test, you will see your current pace, distance and the remaining test duration. After the test you will see your Cooper test distance and an estimation of your VO2Max. The app will also estimate your 10 km and half marathon race results. The results are saved as part of the activity, so you will see them also in Suunto app.   Test for aerobic efficiency This functionality really isn’t a test in the same sense as the three tests mentioned above, but still provides valuable feedback on your aerobic fitness – and the changes in it. The Decouple SuuntoPlus sports app looks at your heart rate during a long ride or run and compares that with your pace and power. The intensity of easy, long runs and rides is often measured with heart rate together with pace (in running) and power (in cycling and running). However, as the workout gets longer, the heart rate can start to drift upwards even though the pace (or power) remains the same. The heart rate and pace (or power) are not coupled together anymore. This is called decoupling. Extensive decoupling is a sign of poor aerobic fitness. As your aerobic fitness gets better, your heart rate will stay coupled with your pace (or power) during long, steady workouts. In workout analysis this decoupling effect is looked at by comparing the first half to the second half of the workout. SuuntoPlus Decouple sports app does this evaluation in realtime: After a 10-minute warmup and a 10-minute baseline evaluation you will start to see your live decoupling value on the screen. This value compares your current heart rate to pace/power ratio with the original baseline ratio. The SuuntoPlus Decouple sports app shows the change as a percentage from the baseline and indicates if you start to witness bigger decoupling effect. If the decoupling is less than 5 % you have good aerobic fitness. Note: Decoupling effect can also happen in hot environments as your heart needs to bump blood faster to increase cooling.   20-meter bleep test The 20-meter bleep test – or Beep test, Shuttle run test or Multi-stage fitness test – is a very well-known and popular fitness test especially in team sports. With the Bleep test sport app on your Suunto you can run the tests protocol and see what is your current fitness. The test is fairly simple: mark two lines 20 meters apart and run back and forth between these two. A beep indicates the pace for the intervals. As the test progresses, the time between beeps gets shorter; and you will need to run faster. The Bleep test starts with a 5 min warmup. During the test, you’ll walk/run/sprint the 20 meters from one line to the other. The watch will give you an alarm every time you need to sprint to the other line. The pace ramps up level by level: The first level is 9 seconds between turns for 7 turns, then 8 seconds between 8 turns, then 7,5 seconds between 8 turns – and so on. When you are no longer able to reach the 20-meter turn, press the lap button. This will stop the test and you will get your result. The result is shown as a level achieved and an estimate of your Vo2max.   SuuntoPlus sports apps are new, sport-specific features that you can use on your Suunto watch. You can browse through all of the sports apps in SuuntoPlus Store in Suunto app. Once you find what you want to use in your watch, select “Add to watch”. And then, when you want to use that specific feature during exercise, select it in the watch before starting an activity. Learn how to get started with SuuntoPlus sports apps here.   Lead image: Philipp ReiterRunner: Martina Valmassoi