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New season, new adventures: Antti Autti continues his search of epic, unique and unridden lines in the frigid reaches of the Nordic north.   Arctic Lines is already in its fourth season! Get a sneak peek of the upcoming episodes in the season trailer, featuring Antti and his crew—including Jeremy Jones, Elena Hight, Tailer Gray Spinney, Miikka Hast and Fredrik Aspö. The series is filmed by Jaakko Posti, Markus Kumpula and Mikko-Pekka Karlin. Mikko-Pekka also edits the videos.   Freeride snowboarding in Finnish Lapland   In the first Arctic Lines episode of the new season, Antti Autti invites you to explore the incredible freeriding opportunities near his hometown of Rovaniemi, Finland, located right on the Arctic Circle. Join him on a journey through the breathtaking landscapes of Finnish Lapland, featuring nearby fells, national parks, and boulder fields—hidden gems for freeriding adventures when the conditions are just right.   Exploring the untouched freeriding terrain of Nuvsvåg, Norway In the second episode of the Arctic Lines season, Antti and his crew discover some of the most pristine freeriding lines we've ever seen—perfect snow, great access straight from the road, and a touch of problem-solving to make it all the more rewarding. Enjoy!   Stay tuned for the third episode of the Arctic Lines season!   Lead image by Simo Vilhunen   More content with Antti Autti How to use avalanche terrain maps 8 steps for planning trips in the mountains

「しっかり練習しているのに記録が伸びない」「いつもより疲れが残っている」と感じるときは、トレーニング量だけでなく、身体の回復状態にも目を向けてみましょう。回復を把握するための指標として活用されているのが、HRV（心拍変動）です。 HRVは、心拍数そのものではなく、心拍と心拍の間隔に生じるわずかなゆらぎを示します。毎日の数値を継続して確認することで、トレーニング、睡眠、ストレスなどに身体がどのように反応しているかを振り返る手がかりになります。 この記事では、HRVの意味、正常値の考え方、数値が低くなる主な要因、トレーニングへの活かし方、SuuntoウォッチとSuuntoアプリで確認する方法をわかりやすく解説します。 HRV（心拍変動）とは？ HRV（Heart Rate Variability／心拍変動）とは、連続する心拍と心拍の間隔に生じる変化を表す指標です。 たとえば、心拍数が1分間に60回でも、心臓が正確に1秒間隔で拍動しているとは限りません。実際には、0.9秒、1.1秒、0.95秒というように、1拍ごとの間隔にはわずかな違いがあります。このゆらぎを数値化したものがHRVです。 心拍数とHRVの違い 指標 示すもの 心拍数（HR） 1分間に心臓が拍動する回数。一般的にbpmで表します。 HRV（心拍変動） 心拍と心拍の間隔に生じるゆらぎ。一般的にミリ秒単位で扱います。 心拍数が同じでも、HRVは人や日によって異なります。そのため、心拍数とHRVは別の指標として確認する必要があります。 HRVが回復状態の判断材料になる理由 心拍の間隔は、身体の働きを自動的に調整する自律神経の影響を受けています。自律神経には、活動時に働きやすい交感神経と、休息時に働きやすい副交感神経があります。 副交感神経の働きが優位なとき：HRVは比較的高くなる傾向があります。 交感神経の働きが優位なとき：HRVは比較的低くなる傾向があります。 ただし、HRVだけで「回復している」「体調が悪い」と断定することはできません。トレーニング負荷、睡眠不足、精神的なストレス、飲酒、生活リズムの変化、体調など、複数の要因が数値に影響します。 HRVは、身体の状態を診断する数値ではなく、普段の自分と比べて変化が起きていないかを確認するための判断材料として活用することが大切です。 HRVの正常値はどれくらい？ HRVには大きな個人差があるため、すべての人に共通する「正常値」はありません。年齢、体力、遺伝的な要因、生活習慣、計測方法などによって数値は異なります。 そのため、インターネットで見つけた平均値や、家族・トレーニング仲間の数値と単純に比較するのはおすすめできません。重要なのは、同じ機器と条件で継続的に計測し、自分自身の通常範囲を把握することです。 1日だけの数値よりトレンドを見る 激しいトレーニングの翌日や睡眠不足の日に、一時的にHRVが下がることは珍しくありません。反対に、普段より高い数値が出ることもあります。 1回の測定結果だけで予定を大きく変えるのではなく、次の点を確認しましょう。 通常範囲から外れた状態が数日続いているか 安静時心拍数にも普段と異なる変化があるか 睡眠時間や睡眠の質が低下していないか 脚の重さ、だるさ、意欲低下などの自覚があるか 直近のトレーニング負荷が高すぎなかったか HRVが低くなる主な要因 HRVが普段の範囲より低くなる背景には、トレーニング以外の要因もあります。 高いトレーニング負荷 高強度インターバル、ロング走、レースなどで身体に大きな負荷がかかると、翌日以降のHRVが低下することがあります。これは負荷に対する自然な反応のひとつです。 トレーニングによる負荷を確認するときは、HRVだけでなく、TSS・hrTSSなどのトレーニング負荷も合わせて確認すると、原因を振り返りやすくなります。 睡眠不足や生活リズムの乱れ 就寝時間が遅くなった日、睡眠時間が短かった日、夜中に何度も目が覚めた日は、回復が十分に進まず、普段と異なるHRVが出ることがあります。 仕事や日常生活のストレス 身体的な負荷が少ない日でも、仕事、人間関係、移動、環境の変化などによる精神的ストレスがHRVに影響する場合があります。トレーニングだけを原因と考えず、生活全体を振り返ることが重要です。 飲酒や食事の影響 飲酒、遅い時間の食事、過度な食事制限なども、夜間の心拍や睡眠に影響し、HRVの変化につながることがあります。計測結果と生活記録を照らし合わせると、自分に影響しやすい習慣が見つかることがあります。 体調の変化 普段と異なるHRVが続き、強い倦怠感、発熱、痛みなどの症状もある場合は、トレーニングを中止し、必要に応じて医療機関へ相談してください。HRVは医療診断の代わりになるものではありません。 HRVが低い日はどうする？ HRVが自分の通常範囲より低い日は、数値だけで運動の可否を決めるのではなく、睡眠、安静時心拍数、自覚的な疲労、直近のトレーニング内容を合わせて判断します。 状態 対応例 HRVは低いが、体調や睡眠に問題を感じない ウォームアップを丁寧に行い、身体の反応を見ながら予定を調整する。 HRVが低く、脚の重さや疲労感がある 高強度セッションを避け、軽い有酸素運動や休息へ切り替える。 低い状態が数日続き、睡眠や体調も良くない 休養を優先し、トレーニング計画全体を見直す。 「計画どおりに実施すること」よりも、身体の反応に合わせて負荷を調整することが、長期的な継続につながります。予定変更の考え方は、予定どおり走れないときのトレーニング調整法も参考にしてください。 HRVは高いほど良い？ HRVは、単純に高ければ高いほど良いわけではありません。確認したいのは、他者より高いかどうかではなく、自分の通常範囲に対してどの位置にあるかです。 普段の範囲より大きく高い状態が続く場合も、身体の反応がいつもと異なっている可能性があります。低い場合と同様に、睡眠、安静時心拍数、疲労感、トレーニング履歴を合わせて確認しましょう。 SuuntoウォッチでHRVを確認する方法 対応するSuuntoウォッチでは、睡眠中のHRVを計測し、ウォッチやSuuntoアプリで確認できます。毎晩できるだけ同じ条件で装着し、継続的にデータを蓄積することで、自分の通常範囲との比較がしやすくなります。 計測と確認の基本手順 睡眠追跡を有効にする 就寝中もウォッチを装着する 起床後にウォッチまたはSuuntoアプリでHRVを確認する 1日の数値ではなく、7日間平均と通常範囲の関係を見る 睡眠、安静時心拍数、トレーニング負荷も合わせて振り返る センサーが肌から浮いていると、計測データが安定しない場合があります。睡眠を妨げない範囲で、ウォッチが手首に沿うように装着してください。 7日間平均と通常範囲を見る Suuntoでは、現在のHRVを単独の数値だけでなく、過去のデータから形成された個人の通常範囲と比較して確認できます。現行記事の仕様説明では、通常範囲の形成に60日間のデータを使用し、通常範囲には最低14回、7日間平均には最低3回の測定が必要とされています。 使い始めた直後はデータ量が少ないため、数値の意味を判断しにくいことがあります。まずは数週間、できるだけ継続して装着し、自分のベースラインを作ることを優先しましょう。 HRVをトレーニングに活かす5つの方法 1. 朝の確認を習慣にする 起床後にHRV、睡眠、安静時心拍数を確認し、その日の身体の状態を振り返ります。毎日同じタイミングで確認すると、変化に気づきやすくなります。 2. 高強度トレーニング後の反応を見る インターバルやロング走の翌日にHRVがどのように変化し、何日で通常範囲へ戻るかを確認します。自分に必要な回復時間を知る手がかりになります。 3. トレーニング負荷と組み合わせる HRVは身体の反応を、TSSなどは実施したトレーニングの負荷を把握する材料になります。両方を組み合わせることで、「負荷をかけた結果、身体がどう反応したか」を振り返れます。 4. 主観的な疲労も記録する データが通常範囲内でも、強い疲労感や痛みがある日は負荷を下げる判断が必要です。反対に、HRVがやや低くても体調が良い場合は、ウォームアップ後の感覚を確認しながら調整できます。 5. 週単位・月単位で振り返る HRVは日ごとに変動します。毎朝の数値に一喜一憂せず、トレーニング期、回復週、レース前後など、一定期間の傾向を振り返ることが重要です。 HRVと一緒に確認したい指標 回復状態をより立体的に把握するには、HRVだけでなく、複数のデータを組み合わせます。 睡眠：睡眠時間、睡眠の規則性、起床時の感覚 安静時心拍数：普段より高い状態が続いていないか トレーニング負荷：直近の運動量や強度が高すぎないか 主観的な疲労：脚の重さ、だるさ、意欲、筋肉痛 運動中の強度：心拍ゾーンやSuunto ZoneSenseで負荷が適切だったか 持久系トレーニングの強度管理については、心拍ゾーンとは？トレーニング強度を使い分ける方法もあわせてご覧ください。 HRVについてよくある質問 HRVは毎日変わりますか？ はい。トレーニング、睡眠、ストレス、飲酒、移動、体調などの影響を受けるため、日ごとに変化します。1日の数値ではなく、自分の通常範囲と継続的な傾向を確認しましょう。 HRVが低い日は運動してはいけませんか？ HRVが低いという理由だけで、必ず運動を中止する必要はありません。睡眠、安静時心拍数、疲労感、痛み、直近の負荷を合わせて確認し、必要に応じて強度や時間を調整します。 HRVは高いほど回復しているということですか？ 必ずしもそうではありません。HRVには個人差があり、自分の通常範囲から大きく外れた高値にも注意が必要です。絶対値より、自分のベースラインとの比較が重要です。 HRVの数値を他の人と比較してもよいですか？ 計測機器や計測条件、年齢、体力などが異なるため、単純な比較はおすすめできません。同じ機器を使い、同じ条件で測った自分自身の変化を追いましょう。 HRVはどのくらい継続して計測すればよいですか？ 数日だけでは通常範囲を把握しにくいため、まずは数週間継続して計測するのがおすすめです。生活やトレーニングの変化と照らし合わせながら、長期的な傾向を確認してください。 HRVで病気や体調不良を判断できますか？ HRVだけで病気や体調を診断することはできません。数値の変化に加えて、発熱、強い倦怠感、痛みなどの症状がある場合は、運動を控え、必要に応じて医療機関へ相談してください。 まとめ｜HRVは自分の変化を知るための指標 HRVは、心拍と心拍の間隔に生じるゆらぎを表す指標です。トレーニング負荷、睡眠、ストレスなどに対する身体の反応を振り返る手がかりになります。 HRVには個人差があり、全員に共通する正常値はありません。 他者ではなく、自分の通常範囲と比較することが重要です。 1日の数値ではなく、7日間平均や長期的な傾向を確認します。 HRVが低い日は、睡眠、安静時心拍数、疲労感、トレーニング負荷も合わせて判断します。 HRVだけで体調や病気を診断することはできません。 SuuntoウォッチとSuuntoアプリを継続して使用すれば、毎日のHRVを自分の通常範囲と比較しながら確認できます。「今日は追い込む日か」「負荷を抑える日か」を考えるための材料として、日々のトレーニングに役立ててください。 サマーセール開催中 期間限定キャンペーン SUUNTOサマーセール開催中 Suunto Race 2、Vertical 2、Runなど、HRV計測に対応した人気スポーツウォッチが最大22％OFF。夏のトレーニングや次のレースに向けて、今だけの特別価格で。 サマーセールを見る

Join Suunto ambassador Philipp Reiter and his friend Martin Schidlowski as they retrace a historic journey to the Eiger North Face in their film, Bike2Eiger. Suunto ambassador Philipp Reiter invited his childhood friend and climber Martin Schidlowski on an adventure that combined history with the modern-day challenges of mountaineering. Riding 600 km from their home in Berchtesgadener Land, Germany, to Grindelwald, the base of the Eiger in Switzerland, and attempting to climb its notorious north face was merely the backdrop for something more meaningful and thought-provoking. We caught up with Philipp to discuss his film, Bike2Eiger. The film has been touring mountain film festivals for the past winter and is now released online. Read on – and watch the film below! Philipp Reiter and Martin Schidlowski are friends since childhood.   You were following in the footsteps of some true Alpinist legends. Who were they and what was their story? Anderl Hinterstoisser and Toni Kurz were two alpinists from the Berchtesgadener Land, where Martin and I also grew up. In the 1930s, they wanted to solve the last unclimbed problem of the Alps - the Eiger North Face. As they had no money to travel by train, they went from Bad Reichenhall to Grindelwald by bike. (Read more about them here.) What is your connection with your adventure buddy Martin? Martin Schidlowski is my kindergarten buddy. We have done many alpine adventures together, running, climbing, and mountaineering. Since the beginning, we have had the same mindset and passion for the mountains. He is a super good climber and alpinist, and I am more of the endurance athlete in our team. Not the conditions the duo was hoping for.    The adventure started with three long days in the saddle. How did that go? Haha, not very well! 1.5 hours after we started, we were stuck and had to push the bikes through 30–40 cm of fresh snow. Generally, it was super cold, and we underestimated the weight of the bags. We carried in all our gear – alpinism by fair means. The first night, the police also kicked us out of our little wood cabin as in Austria sleeping somewhere out counts as illegal camping.  Did you start to question why you didn’t simply drive to the mountain? We wanted to experience the same as the two pioneers in the 1930s, which is why we also took the bikes. Studying the route and the weather are part of any adventure.   Do you think Martin will ever again go on a bikepacking trip? No, never! He had never ridden more than 100 km before, and on day one we had to do around 220 km! He did not like it. And what about you…? Well, generally, I like cycling a lot as to me it’s the perfect way to explore new areas at a decent speed. But on this ride, my leg warmers were too tight, and I got an inflammation around the knee, which was super painful. First attempt on the Eiger: too much snow.   The weather conditions and the amount of snow made the first Eiger attempt hard. Is there anything you could have done differently? At one point, there were just too many people with busy schedules involved in the project, and we couldn’t keep shifting the dates all the time. So, we had only a few time slots planned, and basically, only this one was left. That’s why we started in okay conditions, knowing that it might become too tricky to climb the face. And then there was too much snow. Mountaineering has a lot to do with conditions. Usually, you need to be patient and wait for the right conditions. It’s never a good idea to rush it in the mountains.  Before the second attempt, the atmosphere was different. Can you explain a bit about what was happening? When we came back one year later for the second try, we knew that the conditions were very good and that it was just a matter of us making it happen. Also, we didn’t do the bike approach again, which made it easier. When we went up to Eigergletscher to sleep, there was so much positive energy. I remember this situation well. Second try, better conditions – but different route.   Could part of the mood be that you were so sure that with the right timing and team, you could just show up and finish the project? Yes, exactly. It was almost like: We just need to climb it now, and that’s it! Is it possible that the slower approach and early difficulties set you up differently? Martin and I had done some more training together, like the Matterhorn North Face. We felt more ready than the first time and were more relaxed as we did not have heavy legs from three long days of riding. Summit of the Eiger!   Did the adventure teach you something? Most of the time, things come out very differently than we have planned, and we always need to keep the capacity to adapt.   Watch now: Bike to Eiger Watch now: Philipp Reiter and Martin Schidlowski follow the footsteps of their local mountaineering heroes from the 1930s on a multisport adventure to the "Eigernordwand“.

Suunto World Vertical Week, the thrilling celebration of the uphill challenge, united outdoor enthusiasts from around the globe in a collective pursuit of elevation gain on March 18–24. All human-powered activities by the participants were counted and every hill was turned into an opportunity to conquer new heights.  We have now analyzed the data to see which country and activity type climbed the most!   The usual suspects were on top of the country rankings In the country rankings, the usual suspects – countries in the mountainous regions of Europe – were once again on top. This time Italy dethroned Austria for the number one spot with over 400 meters of ascent per activity on average. Switzerland also broke its way to the top three. The only non-European nation in the top 10 was South Africa in ninth place. Greece made it to the top 10 for the first time.   Average ascent meters by country   When looking at the total ascent, meaning adding up the ascent in all the activities in a nation for the Vertical Week, France took the top spot from Spain and Italy climbed past Austria on the third spot. Top 10 for total ascent meters France Spain Italy Austria Germany Switzerland USA Poland United Kingdom Czech Republic   Skiers – and the Japanese trail runners – were above the rest In the activity type rankings, there weren’t any major changes: ski touring activities had the biggest average ascent, followed by mountaineering and trail running. The average ascent for all the ski touring activities came close to the magical 1000-meter mark but was still a bit below the summit. Maybe next time!   Average ascent meters by activity type   While the skiers had the biggest days on average, when looking at individual activities with over 1000 meters of ascent, trail runners were in the lead. In 2023 the order was the other way round. In the individual performances, four people really stood out: They all had tracked over 20.000 meters of human-powered ascent during the Vertical Week. Impressive! And while looking at the big picture, many people seemed to push it more than last year: For a top 10% placing, you needed to climb 2275 meters during this year’s Vertical Week. That’s almost 373 meters more than in 2023. The same change is visible in the top of the top: To make it to the top 3% of the Vertical Week participants, you needed to climb 4062 meters, 472 meters more than in 2023. The country rankings winner Italy is very strong also in different activity type rankings. They earned a podium spot in six out of ten different categories! Ski touring Slovakia 1160m Switzerland 1062m Poland 1051m(Average for all countries 953 m) Whoop whoop, we have a new winner in the ski touring category! The Slovakian skiers ascended more than any other nation in any of the categories. It’s also clear that the 1000-meter mark is a clear goal for skiers, and the entire top 3 broke that limit. Trail running Japan 1076m Italy 674m Greece 600m(Average for all countries 457 m) This is amazing: The Japanese trail runners were the only ones breaking the 1000-meter mark in any other category than ski touring. They kept their well-deserved top spot in trail running for another year. Congratulations! Mountaineering Italy 865m Finland 838m France 799m(Average for all countries 633 m) Italy continued their dominancy, but the second place was a surprise: How did such a flat country as Finland make its way to second place? Mountain biking South Africa 645m Italy 547m Slovenia 540m(Average for all countries 393 m) The South Africans were active on the bike, climbed more than any other nation and ensured that also the African continent was presented in the rankings. Gravel cycling United Kingdom 656m United States 440m Italy 421m(Average for all countries 298 m) Gravel cycling was a new addition on the list this time. And, not surprisingly, the ascent meters for gravel cycling fell somewhere between mountain biking and cycling. The UK took the top spot in the activity ranking clearly. Cycling Spain 435m Italy 335m Slovenia 286m(Average for all countries 210 m) Everyone knows that cycling in Spain in the spring is great. And they seem to know it themselves, too! Trekking Japan 850m Switzerland 575m Austria 541m(Average for all countries 351 m) The Japanese took the top spot in two categories, trekking and trail running. Two category wins was only matched by Italy (number one in mountaineering and hiking). Hiking Italy 438m Slovakia 386m Slovenia 351m(Average for all countries 240 m) Yet another category with a strong Italian performance. Forza! Nordic skiing Switzerland 363m Austria 324m Norway 305m(Average for all countries 216 m) While the top three countries in the cross country skiing category were expected, what was surprising was the change in the podium lineup from the previous year: None of these three were on the podium last year. Running Czech Republic 152m Switzerland 138m South Africa 130m(Average for all countries 95 m) Running, the most popular Suunto activity in general, is not focused on the vert. Despite the smaller numbers, there still is a winner: Czech Republic took the number one spot!

We are happy to announce our cooperation with the Boky Západných Tatier organized in Slovakia on March 14-16, of which Suunto is the main partner! Celebrate this great partnership with us and take advantage of an exclusive 20% promo code on select Suunto products by entering the following in your shopping cart: SUUNTOxBOKAMI. More details below. Learn more about the BOKAMI event: Bokami Západných Tatier is a three-day team race held under the auspices of the Slovak Mountaineering Association JAMES. The race follows a long tradition of ski mountaineering races in the Western Tatras that dates back to the early 1990s. It is the only multi-day and at the same time the most demanding ski race in Central Europe, which has gained a reputation in the wider European context. "BOKAMI" in numbers: 3 days - 3 stages - 3 valleys = 60 km / about 6600 m of elevation gain.                                                                                       Promotion details:This promotion is active from 14 - 28.03.2024 on Suunto Vertical and Suunto Race products. The promo code is active for the first 1000 users. One user can buy a maximum of 3 products. The promo code can be combined with other discount already displayed at apac.suunto.com. Not cumulative with any other promo code. The promotion cannot be applied to refurbished products and customized products.

Welcome to Suunto World Vertical Week – a thrilling celebration of the uphill challenge! From March 18 to March 24, outdoor enthusiasts from around the globe will unite in a collective pursuit of elevation gain, turning every hill into an opportunity to conquer new heights. The beauty of Suunto Vertical Week lies in its accessibility, taking place everywhere, and embracing all human-powered activities. Whether you're a trail runner, skier, hiker, mountaineer, cyclist, or any other adventurer, the Vertical Week invites you to climb as much as you can. The ultimate goal? To determine which nation and activity type emerges victorious, boasting the most elevation gain. Joining the Vertical Week is simple – just open the Suunto app and click 'join' in the Vertical Week message. All your human-powered activities during the week count. Join now and elevate your adventure! Follow your progress in real-time The Vertical Week sport app shows the current activity ascent (top), total ascent (bottom) and your total compared to Vertical Week participants in 2023.   You can follow your total ascent for the Vertical Week with the new SuuntoPlus Vertical Week sport app: The Vertical Week sport app will count every meter you climb and show your cumulative ascent for both the current activity and the entire week. You can also see how high you would be ranked in the previous Vertical Week challenge. Are you already in the top 30% or perhaps even the top 5% of participants? Go to the SuuntoPlus Store in Suunto app and sync the Vertical Week sport app to your watch. Before starting your first activity of the Vertical Week, select the sport app in the activity settings. Learn more about SuuntoPlus sport apps.   Join our community events in Innsbruck and Girona If you are spending your Vertical Week in or around Innsbruck, Austria, or Girona, Spain, you should check out our community events: In Innsbruck we will be running with BASEFIVE on March 18 and skiing on March 20 and 23. In Girona we will go on a community run together with the Overland crew on Saturday, March 23. Learn more about Suunto x BASEFIVE Vertical Week events in Innsbruck and join!      Learn more about Suunto x OVERLAND Vertical Week events in Girona and join!   Data from previous years Check out which sports and nations have captured the podium places during the past years. Will this year bring changes to the top places? Now is your chance to affect on this year's results by collecting as many vertical meters as possible. 2023 - 2022 - Summer 2021 - Winter 2021 - 2020 - 2019 - 2018 - 2017 - 2016        Read more How to use the terrain maps in your Suunto Vertical 10 Suunto features for vertical gain Suunto World Vertical Week 2023 Big Data