SUUNTOブログ

「練習しているのになかなか記録が伸びない」「疲れが取れない」と感じたことはありませんか？その原因は、回復の質にあるかもしれません。近年、アスリートから健康意識の高いビジネスパーソンまで幅広い層で注目されているのが HRV（心拍変動） という指標です。 この記事では、HRVとは何か、正常値の考え方、HRVが低いときに体に何が起きているのか、そしてSUUNTOのスマートウォッチを使ってHRVを日常的に活用する方法までを詳しく解説します。 HRVとは？心拍変動の基本を理解しよう HRV（Heart Rate Variability＝心拍変動） とは、連続する心拍と心拍の間隔（RR間隔）のゆらぎを数値化したものです。 「心拍数が60bpmなら1秒ごとに心臓が動いているはず」と思いがちですが、実際には1拍ごとに微妙な時間のずれが生じています。このずれの大きさこそがHRVです。 HRVと心拍数の違い 指標 内容 心拍数（HR） 1分間の心拍の回数（例：60bpm） HRV（心拍変動） 心拍と心拍の間隔のゆらぎの大きさ HRVが注目されているのは、単なる心臓の話にとどまらないからです。HRVは 自律神経系のバランス を反映する指標として機能します。 副交感神経（リラックス・回復）が優位 → HRVが高くなる傾向 交感神経（緊張・ストレス）が優位 → HRVが低くなる傾向 つまり、HRVを継続的に観察することで、身体の回復状態やストレスレベルを客観的に把握できるのです。 SUUNTOでのHRV確認方法｜スマートウォッチとアプリの連携 SUUNTOのスマートウォッチは、睡眠中に自動でHRVを計測します。就寝中は体が安静状態にあるため、日中の活動に左右されない信頼性の高いデータを取得できます。 計測に使われるのは RMSSD（Root Mean Square of Successive Differences） という指標で、連続する心拍間隔の差の二乗平均平方根を算出します。これはHRVを定量化するための科学的に標準的な方法です。 HRVデータの確認手順 睡眠中にSUUNTOウォッチを装着し、睡眠追跡機能をONにする 起床後、Suuntoアプリと同期する（Bluetooth接続で自動同期も可能） アプリの 「Training Zone」 または ミニウィジェット でHRVデータを確認する 毎日継続することで、自分専用の基準値が形成されていく SUUNTOでは、60日間のデータをもとに個人の「正常範囲」を算出します。正常範囲を定義するためには最低14回、7日間平均には最低3回の測定が必要です。使い始めてすぐにデータは表示されますが、使い続けるほど精度が高まるのが特徴です。 HRVステータスとは？回復状態を色で直感的に把握する SUUNTOアプリでは、HRVの状態を 「HRVステータス」 として視覚的に表示します。現在の7日間平均HRVを、自分の正常範囲と比較した結果がバー表示で示され、色によって回復の状態を直感的に確認できます。 表示カラー 状態の目安 緑 回復良好・トレーニングに適した状態 黄 回復中・適度な負荷が推奨される 赤 回復不足・休息や負荷軽減が必要 HRVが一定の標準偏差を大きく超えて上昇した場合も、黄色または赤色で表示されます。これは、身体が蓄積されたストレスに対して強い回復反応（副交感神経活動）を起こしているサインです。 HRVの正常値・基準値の考え方 HRVには個人差があり、「この数値が正常」という絶対的な基準値は存在しません。年齢・体力・体質などによって大きく異なるため、他者との比較より、自分自身の変化を追うことが重要です。 一般的な傾向として： 若年層・体力のあるアスリート → HRVが高い傾向 年齢が上がるほど・ストレスが多い環境 → HRVが低くなりやすい SUUNTOが採用しているのは、個人の正常範囲（60日間の実績値）との比較というアプローチ。これにより、あなた自身のベースラインに対して今の状態が良いか悪いかを判断できます。 HRVが低いとどうなる？ HRVが自分の正常範囲を継続的に下回っている場合、身体が十分に回復できていないサインです。具体的には以下のような影響が出ることがあります： パフォーマンスの低下（同じペースでも疲弊を感じやすい） 免疫力の低下（風邪をひきやすくなる） 集中力・判断力の低下 モチベーションの喪失 なお、激しいレースや高強度トレーニングの翌日に一時的にHRVが低下するのは正常な反応です。問題なのは、数日以上にわたって回復しない場合です。 HRVが低くなる主な原因 HRVが低下する原因はトレーニング負荷だけではありません。日常生活のさまざまな要因が影響します： オーバートレーニング：休息が不十分なまま高強度の練習を続ける 睡眠不足：睡眠の量・質ともに自律神経の回復に直結する 精神的ストレス：仕事や人間関係のプレッシャー 体調不良：風邪やインフルエンザなど感染症の初期段階でも低下する 飲酒・不規則な食生活：アルコールは特に夜間のHRVに影響しやすい HRVは高ければ良い？ 「HRVは高いほど良い」というのは半分正解で、半分は注意が必要です。 HRVが自分の正常範囲の上限を大きく超えた場合、それは身体が強いストレスに対して大量の回復資源を投入しているサインであることがあります。この状態も「好調」とは言い切れません。重要なのは、自分の正常範囲の中で安定していることです。 日常トレーニングでのHRV活用方法 HRVのデータをトレーニング計画に組み込むことで、より賢く、より効果的なトレーニングが実現します。 HRVを活かした7つの実践ステップ： 毎晩ウォッチを装着して睡眠追跡をONに：継続的な計測がベースラインの形成につながる 朝の同期を習慣化：アプリと同期してHRVステータスを確認してから1日の計画を立てる SUUNTOコーチのAIトレーニングプランと組み合わせると、HRVの状態に応じた練習メニューを自動で提案してくれます。 トレーニング負荷と照らし合わせる：高強度ワークアウト後にHRVがどう変化するかのパターンを把握する 安静時心拍数と組み合わせる：HRV高め＋安静時心拍低めは回復良好のサイン HRV低下時はトレーニング強度を下げる：数値が低いときは軽いセッションや休息日に切り替える 定期的な回復日を設ける：HRVのトレンドを見て、週に1〜2日は意識的に休む 睡眠・食事・ストレスも合わせて記録：HRV単体ではなく、生活習慣全体でとらえることが大切 ポイント：HRVは「調子のバロメーター」として機能します。数値に一喜一憂するのではなく、週単位・月単位のトレンドを見ることが重要です。 SUUNTOウォッチのHRV対応モデル 現在、HRV計測（睡眠中のHRV追跡）に対応しているSUUNTOモデルは以下の通りです： モデル 特徴 Suunto Vertical 2 最新フラッグシップ。最大65時間GPS・LEDライト搭載の長距離アドベンチャーモデル Suunto Vertical 最大60日間バッテリー。オフラインマップ搭載の長距離向けモデル Suunto Race 2 最新フラッグシップ。高精度センサー・1.5インチAMOLED搭載のレース向けウォッチ Suunto Race S コンパクト高機能。AI Coachとの連携でトレーニング計画も自動最適化 Suunto Race Race 2の前世代モデル。HRV計測・コーチ機能を完全サポート Suunto Run ランナー特化の軽量モデル（36g）。HRV計測・睡眠追跡に対応 Suunto Ocean ダイビングとスポーツを両立。水中でも活躍するマルチスポーツウォッチ Suunto 9 Peak Pro タフネス設計。アウトドア派に人気の耐久性重視モデル すべてのモデルがSuuntoアプリと連携し、HRVデータを自動で記録・分析。蓄積されたデータをもとに、あなたの回復状態をパーソナライズされた形でフィードバックします。 あなたの回復を、データで最適化しよう SUUNTOのスマートウォッチは、毎晩のHRV計測から個人の正常範囲の算出、トレーニング負荷との比較まで、すべて自動で行います。「なんとなく疲れた気がする」から「データで回復状態を把握する」へ——科学的なアプローチでトレーニングの質を一段上げましょう。 ▶ HRV対応のSUUNTOウォッチをチェックする まとめ HRVとは、連続する心拍の間隔のゆらぎを数値化した指標で、自律神経の状態や身体の回復度合いを客観的に把握するための重要なバイオマーカーです。 この記事のポイントをおさらいすると： HRVは心拍と心拍の間隔のゆらぎで、高いほど副交感神経（回復系）が優位 正常値は個人差が大きく、自分のベースラインとの比較が重要 HRVが低い状態が続くのは、オーバートレーニング・睡眠不足・ストレスなどのサイン HRVが異常に高い場合も身体のアラートである可能性がある SUUNTOウォッチは睡眠中に自動計測し、アプリで「HRVステータス」として確認できる 毎日の習慣としてHRVを追うことで、賢いトレーニング計画が立てられる HRVの活用は、ただ記録を伸ばすためだけでなく、長期的に健康を維持しながらパフォーマンスを向上させるための重要な習慣です。SUUNTOのスマートウォッチで、あなた自身の身体のリズムをデータで読み解いてみましょう。 まずは自分の身体を知ることから HRVの計測は、特別なトレーニングをしていなくても、日常の健康管理に役立ちます。寝るだけで自動計測してくれるSUUNTOウォッチで、今日から回復の「見える化」を始めてみませんか？ ▶ SUUNTOウォッチの全ラインナップを見る 心拍数変動（HRV）の計測は、心拍数変動測定は、 Suunto Vertical 2、 Suunto Vertical、 Suunto Race 2、 Suunto Race 、 Suunto Race S、 Suunto Run、 Suunto Ocean 、Suunto 9 Peak Pro GPS ウォッチで利用できます。  

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“.

Nordic Gravel Series team member, rider and coach Joonas Henttala gives his essential tips for a successful gravel race. Joonas Henttala, a coach and a Nordic Gravel Series team member, has more than 10 years of experience in the professional peloton. In 2023, after ending his road cycling career, he turned to coaching and gravel event organizing, took up trail running as his personal challenge while also riding gravel. We got in touch with Joonas to get some tips for a gravel race. Read on and be ready for a big, fun day out! Progressively build your fitness Gravel races are long and require a strong, aerobic base, which is built by spending quality time in zone 2 and later layering higher intensities and race spesific efforts on top. Joonas says that consistency and progressively adding training load are the keys to successful endurance training. “Riding one hour five times weekly is a better start than a five-hour smash-fest once a week. After your body starts to adapt, you can progressively add more training load. It does not make sense to do a huge hero ride way beyond your limits on the weekend and then recover from it the entire following week. The body simply can’t assimilate that and progress will be slow. The aerobic needs required in a long event or race need consistent stimulus over long periods of time.” The slower speeds and smaller groups make the power output on gravel slightly different from the road. “On the road there’s often more coasting and higher power peaks, while gravel riding is more grinding, keeping constant pressure on the pedals,” Joonas explains.  Get comfortable riding in a group. (Image: NGS/Falling Leaves Lahti) Practice your bike handling Solid bike handling skills are essential as gravel riding can get technical, almost like mountain biking. Especially if your background is in road cycling, practicing your bike handling can be very beneficial. “If you come from the road, you may assume there’s grip everywhere. But gravel is different. You must learn to find the grip on a surface that’s moving underneath you. Practice different kinds of turns on different surfaces.” Mountain bikers are comfortable with the varied terrain. For them, Joonas recommends getting comfortable riding in a big group. The first hour of a gravel race can be especially hectic. Still, you should be able to stay relaxed and not get intimidated by leaning on one another or touching handlebars with someone. “Joining a few group rides before taking part in a gravel race is definitely a good idea. After a few of them, you will start to feel more comfortable,” he promises. “Solid bike handling skills and experience from group riding help you save energy, too.” Get to know the course Knowing the course well is definitely beneficial. However, pre-riding the entire course is often not an option as the distances of gravel events are so long. That’s when the Suunto app comes in handy: Import the route GPX file to the Suunto app (or sync it from a compatible partner service, like Strava or Komoot) and study the course. Look at the altitude profile to identify the big climbs – and descents. “Try to save some energy for the big climbs. That’s where the strong riders will make their moves,” Joonas instructs. “That same applies to other parts of the course as well: Try to save energy when riding easy sections, like roads. When the riding gets more technical and the speeds slower, be prepared to hammer.” The map in the Suunto app is a great way to identify those key sections: Look at the roads, tracks and trails. How wide are they? When is it getting technical? If, for example, a road narrows to a single track, you don’t want to be in the back of the group and stuck in a traffic jam. Take your positions early. The fun is about to get real! (Image: NGS/Falling Leaves Lahti) Refuel early In a long endurance event, a steady pace would be optimal – but often far from reality in gravel races. If you want to stay in the front, the first hour is decisive: You must weigh whether you can afford to ride a little too fast in the beginning to stay with the group without bonking. Try to also conserve energy: Draft in the group and remember to start refueling already at the beginning of the long race. If you don’t refuel during the first hour, you will have to pay for the consequences later. “Riding should feel hard, but not so hard that after the first hour, you’ll start to question if you’ll be able to finish the race,” Joonas says. Having the necessary energy in the bottle for the first hour might be a good idea. This way you don’t need to mess with gels and bars in the heat of the early part of the race. Remember what’s important People take part in gravel events with quite different approaches: some are there to win, others to test their own limits. Some simply want to have a good time on the bike and make new friends. “Gravel races are quite different from road races. Even in the lead group people chat and have smiles on their faces. I certainly hope it stays this way,” says Joonas. Whatever your goal, ride hard but be polite and considerate of others.  “If you cross the finish line with emptly legs and a big muddy smile on your face, the day has been successful – whatever your goal!” Coach Henttala himself after Traka 360 in Girona in May 2024.   Learn more about the Nordic Gravel Series

We asked the Suunto community for your favorite training music. Here’s what you listen to as two Spotify playlists! In the pursuit of peak performance, the right playlist can be just as essential as the perfect pair of sneakers or a well-balanced meal. Understanding the profound impact music has on our workouts, we turned to the Suunto community for their ultimate training anthems.  The result? Two electrifying compilations curated directly from their recommendations: one pulsating with fast, energetic rhythms to fuel the most intense workouts, and the other, a collection of smooth, easy-listening melodies crafted to accompany moments of serene focus and recovery.  Dive into the beats that inspire, motivate, and elevate our training sessions below!   Fast-paced training music by Suunto Community We asked you delivered: These power songs get the Suunto community through the tough workouts.   Easy-paced training music by Suunto Community We asked you delivered: These chill songs get the Suunto community's workouts to flow smoothly.

Want to know what gears you use and monitor the battery on your electronic shifting? Read on and learn how – and why – to connect your Suunto with Shimano Di2 electronic shifting. The new Shimano Di2 SuuntoPlus sports app connects your Suunto sports watch with Shimano’s electronic shifting for real-time guidance and saves data for after-ride analysis. See the gears you are using and the status of your Di2 battery on your Suunto.   Through the Shimano Di2 SuuntoPlus sports app, developed in partnership with Shimano, you can monitor crucial data such as gear positions and Di2 battery status directly on your Suunto. You can view details of your shifting after your ride in Suunto app.  The SuuntoPlus sports app also saves Shimano Di2 data in Suunto app for later analyzes. It can be viewed in relation to power and speed, for example.   What gear I am on (and why should I care) Shimano Di2 SuuntoPlus sports app offers clear benefits both during and after the ride. During the ride, you will easily see how much battery you have left in your electronic shifting system and the gears you are on. The gears you use, are also saved as part of the activity in Suunto app. Taking a moment to study these, may give you some interesting insights. Firstly, you will learn what gears you mostly use. Did you mostly use the higher or the lower gears or was the use well in balance? This can lead to two findings: is your gearing right for the terrain and how’s your chainline. If you spend most of the time on the lower gears and hardly ever touch the higher ones, you may want to consider a smaller chainring. Or if you are a lot on the hardest gear and spinning out, a bigger chainring might be a good option. Another consideration is the chainline. The word ‘chainline’ refers to how straight your chain runs between the front chainring(s) and the rear sprockets. A straigt chainline is more effective and stresses the components less. So, spending more time on rear sprockets that offer a straight, “perfect” chainline is smart. This data can be collected with the Shimano Di2 SuuntoPlus sports app.   How to use SHIMANO Di2 SuuntoPlus sports app Sync the Shimano Di2 SuuntoPlus sports app to your watch from Suunto app’s SuuntoPlus Store. Select the Shimano Di2 SuuntoPlus sports app in the exercise settings before starting your workout. During activity, scroll with the middle button to view the SuuntoPlus screen. Shimano Di2 SuuntoPlus sport apps stores data for after analysis in Suunto app. Next time you start your ride with the same sport mode, your Shimano Di2 SuuntoPlus sports app is selected as default and connects with your Shimano Di2. Happy riding!   Lead image: Philipp Reiter / The Adventure Bakery

Are you riding an e-bike with your Suunto? Now you can connect your watch with SHIMANO E-BIKE SYSTEMS bicycles. Learn how to do it! Cycling is one of the key sports within the Suunto community, with enthusiasts leveraging Suunto's advanced GPS watches to monitor and optimize their performance and explore new terrain. Suunto’s compatibility with SHIMANO E-BIKE SYSTEMS equipped e-bikes is a new addition to meet the diverse needs of cyclists. So, whether you are hitting the trails or commuting on a bike path on your e-bike, read on! SHIMANO E-BIKE SYSTEMS SuuntoPlus sports app, a feature developed in collaboration with SHIMANO, shows you the assistant mode (Eco, Boost, Trail), power assistance level, e-bike battery status, speed and heart rate directly on your Suunto watch in real-time during your ride. The sports app also stores that data for after-ride analysis: You can, for example, see the assistant percentage along with the other data you tracked with your Suunto watch in Suunto app.   How to use SHIMANO E-BIKE SYSTEMS SuuntoPlus sport app Sync the SHIMANO E-BIKE SYSTEMS SuuntoPlus sports app to your watch from Suunto app’s SuuntoPlus Store. Select the SHIMANO E-BIKE SYSTEMS SuuntoPlus sports app in the exercise settings before starting your workout. During activity, scroll with the middle button to view the SuuntoPlus screen. SHIMANO E-BIKE SYSTEMS SuuntoPlus sports app stores data for after analysis in Suunto app. Next time you start your ride with the same sport mode, your SHIMANO E-BIKE SYSTEMS SuuntoPlus sports app is selected as default and connects with your SHIMANO E-BIKE SYSTEMS bicycle. SuuntoPlus sports app is compatible with the SHIMANO E-BIKE SYSTEMS equipped with SHIMANO Wireless Units. SHIMANO Wireless Units can be equipped with following SHIMANO E-BIKE SYSTEMS Drive Unit Models: EP801, EP6 EP800 / E6100/E6180/E5000/E5080 E7000 E8000 / E8080 (Only E6000 cannot be equipped for SHIMANO Wireless Units)