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  

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

It’s easy to make excuses why to slack off from training and stop heading out on adventures over the cold season. Those excuses can sound so rational, but deep down, in your heart of hearts you know, we all know, they are total BS. Winter presents challenges, yes. But also opportunities. You just need the right gear, the right intention and attitude. So before you slip into hibernation mode, scroll through these quick reads and ingest the motivation that lies within. You’ll find tips from elite athletes, coaches, a meteorologist and cloud watcher, a British adventurer who has a perverse passion for going on adventures in the filthiest weather, and much more.   3 ways to motivate yourself to train this winter The fact you are reading this article is already a sign you are fighting off the urge to hibernate the winter away. TrainingPeaks coach and triathlete Andy Blow outlines three more ways you can keep your motivation high no matter how gray, short and cold the days get.   Photo by Goh Rhy Yan on Unsplash   12 ways to change up your training over winter Maybe you’ve had a big summer of training and competition and you don’t feel like maintaining the same regimen over winter. That’s perfectly understandable. But rather than slack off, find ways to mix it up instead. These 12 ideas will ensure when spring rolls round you’ll be pumped for your next big training block.   How to stay warm this winter Knowing how to layer well and what to wear and when are essential skills for outdoor adventure during winter. This article boils it down to the essential things you can do to stay warm when it’s frosty out there.   7 tips for running in the dark Shorter, darker days means most of us who enjoy running outdoors have to head out once the sun has set. Running in low light presents opportunities and also challenges. Click through for tips on how to do it well.      8 tools for tracking the weather with Suunto Keep abreast of the latest weather developments with these eight tools. That way you will know when your window of opportunity is to get out and enjoy before the weather folds.   6 tips for cross-country skiing with your Suunto This article offers six simple tips to help you more easily find nice tracks to explore and to train more effectively.   Alexander Koerner/nxtri.com What you need to know about cold water swimming Want a massive energy boost this winter? Try cold water swimming. It will rev your engine like nothing else. But to do it well and safely there’s some essential things you have to know and follow. Norseman Xtreme Triathlon’s chief medical and safety officer Jørgen Melau breaks it down.   7 tips for running in the rain British adventurer Ben James inexplicably seeks out miserable conditions because it allows him to test his mettle. For him, running in the rain is a badge of honor. Who better to ask for tips for running in the rain?   Lead image: © Photo by Vlad Tchompalov on Unsplash

How to mix it up when you love too many outdoor sports Allround mountain sport athlete Anton Krupicka shares how he strikes a balance with the four sports he loves. ”Embracing a variety of mountain sports has made me a more well-rounded athlete. It’s also extended my running career - there’s no way that I could only run now and stay healthy enough to race and have it be sustainable. That’s the main benefit,” Anton says. Read more   Who’s having the most fun? Feeling is an excellent metric for recovery. If your feelings after exercise start to trend downwards, something is not right. You may be pushing too hard, not recovering well enough or might be getting sick. Consider taking a break or doing something different for a change. But in addition to helping you track your recovery, feeling data reveals more. Here are six interesting findings about Suunto community, based on the data from Suunto app database. Read more   5 reasons why endurance athletes should do high-intensity strength training To improve vertical speed and endurance, high-intensity resistance training should be an essential component of your training plan, says sports scientist, coach and athlete Susi Kraft. She is concerned many endurance athletes, whether trail runners, mountaineers or cyclists, believe they can skip the gym altogether or just do a little bodyweight training and that will suffice. “One of the most common myths in the endurance world is that athletes should avoid lifting heavy weights, as they don’t need that for endurance, or that it will cause them weight gain and may slow them down,” Susi says. “This is just a myth. Actually, HIRT will make you faster, stronger and less prone to injury.” Read more   Allyship in the outdoors: what is it and how to be a good ally for others? Strong allies make for safer, more welcoming outdoor spaces. In this article by Suunto athlete, ultra-runner and diversity champion Ryan Montgomery, he explains allyship and how we can all be good allies in the outdoors. “Not everyone feels welcome, nor safe, in the outdoors. Diverse communities – our queer, LGBT, people of color, and peers with disabilities – often experience limitations that prevent them from getting outdoors. Each of us plays a role in eliminating barriers to outdoor spaces for others; being an ally is what will make outdoor recreation safe and accessible for all people,” writes Ryan. Read more   15 tips for beginners to fall in love with snorkeling Dipping beneath the surface of the ocean opens up an incredible new world. It can expand our minds and bring us closer to our blue planet. With snorkeling, there’s no need for dive training or to carry heavy dive equipment. All you need is a good mask and snorkel, fins, a rash guard, reef-safe sunscreen, basic knowledge, and the new Suunto 9 Peak Pro so you can use the “snorkeling mode”. Read more   And there’s always something to learn! In addition to inspiring and insightful stories, several how to articles were frequently read. Check these out, for example. Living peak adventure – How to navigate with Suunto With a GPS watch from Suunto, a world of adventure is at your fingertips. Learn how to find, create and navigate routes that’ll keep you stoked. Read the five-part article series How to use Karoo 2 bike computer with Suunto Hammerhead Karoo 2 is a Suunto compatible cycling computer that brings advanced navigation features, Suunto heatmaps and intuitive software to your handlebars. But there’s more to it than that! Read more Suunto app goes big On a big screen device like an iPad or an Android tablet you can experience richer texture and detail while planning routes and analyzing your training data. Learn more Track your human powered commutes with Suunto Living a more sustainable life starts with small, everyday choices. And, when done often enough and by enough people, these small changes will add up and start to have an impact. To support you in this, we have added the ability to track your human-powered commutes with Suunto app. Learn more Plan your interval workouts with Suunto app Build a workout in Suunto app and let your watch guide you through your session! This is especially useful with complex sessions, like intervals. Use Suunto app to build the workout step by step from warm-up to cool-down. Learn more

Dipping beneath the surface of the ocean opens up an incredible new world. It can expand our minds and bring us closer to our blue planet. With snorkeling, there’s no need for dive training or to carry heavy dive equipment. All you need is a good mask and snorkel, fins, a rash guard, reef-safe sunscreen, basic knowledge, and the new Suunto 9 Peak Pro so you can use the “snorkeling mode”. Are you planning on trying snorkeling for the first time? Or maybe looking for the best snorkeling locations for kids so you can share the experience with the whole family? Then before you go, read our 15 tips and keep everyone safe and ensure you all fall in love with snorkeling.   Become a good swimmer This tip seems obvious and easy to overlook. But the better swimmer you are, the more enjoyable and relaxing your snorkeling trip will be. And being a good open water swimmer isn’t as straightforward as it sounds. It requires training and practice. If you live far away from the ocean, or rarely go swimming in open water, then we recommend spending some time working on your swimming before your family snorkeling trip. Otherwise, you might find it strenuous rather than fun. Consider getting swimming lessons, and practice open water swimming. It’ll go a long way. Read more about open water swimming!   Learn to relax in the water This tip is really a continuation of the previous one. Being a good swimmer isn’t only about fitness, strength and technique. Though those are important for snorkeling in open water. It’s also about a kind of trust and relaxation. That’s also why it’s valuable to get lessons and spend time in open water before your snorkeling holiday. The upshot is when we trust that our body can float, we no longer flail around in the water trying to keep ourselves from sinking. Instead, we can relax, let the water hold us and conserve our energy. This is another aspect of swimming we need to practice. It takes time to gain that trust.     Learn to breathe through the mouth This is something you’ll start to learn when you get swimming lessons. It feels unnatural to begin with. It’s helpful to become familiar with before going on your snorkeling trip. While snorkeling, you’ll breathe in air through the snorkel above the surface into your mouth, and out through your mouth. You can begin getting a feel for this before your trip by visiting your local pool and practicing with a mask and snorkel. Hold on to the edge of the pool with your face down in the water and your body and legs stretched out. Kick your legs to keep your body close to the surface and smoothly breathe in through the snorkel. By breathing calmly and deeply, you avoid building up C02 in the body. Breathe out through the snorkel slowly, too. Start at your own level, but try to work up to extending your in and out breath to around four to five seconds.   Get snorkeling lessons You’ve arrived at your snorkeling destination and the whole family is eager to get started. Slow your roll, and see if there’s somewhere you can get snorkeling lessons or get a guided session. You’ll learn more that way about gear, technique and what to look for. You’ll feel more confident and have more fun.   Get good gear Invest in good quality snorkeling gear and learn to fit it properly. This will reduce annoying interruptions and obstacles when you and the family are out in the water. If you’re renting gear at your snorkeling destination, try to rent newish gear that’s the right size.   Position your snorkel properly This is another thing you can practice in a pool. While snorkeling, the back of your head should be above the surface. Your snorkel should be on a 45 degree angle with roughly half the tube above the surface. Keep your head down and look a little ahead. This will prevent you from accidentally sucking in and swallowing water. Make sure your mask and snorkel fit you and are positioned properly.   Expel water this way It’s normal for a little water to get caught in the snorkel’s reservoir. It’s annoying because it interferes with having a smooth breath. If that happens you need to clear it. To do that, take a full breath and exhale forcefully to blow all the water out. Inhale slowly and gently. All clear!   Prevent mask fogging Next to having water in your snorkel, a foggy mask is the most annoying thing. It stops you from really relaxing and taking it all in. There’s tons of blog article explaining how to prevent this, but it comes down to this: Clean your new mask with dishwashing liquid before going snorkeling. Apply a defogging solution before your sessions. Rinse your mask once you’re back on land.   Go with a group or a buddy We don’t recommend going snorkeling alone. Ever. It’s safer and more fun to go with a group or at least with a buddy. That way you can keep an eye out for each other. And make sure you tell someone onshore when and where you’ll be going and when you’ll be back by.     Track your snorkeling session with a Suunto 9 Peak Pro The new Suunto 9 Peak Pro GPS sport watch is the fastest, most powerful watch we’ve ever made. It has a best in-class battery life and is the first Suunto watch to include a snorkeling - or mermaid sport mode. You can track your snorkeling session, including your dives down to -10 m, with this watch and it will tell you your depth while you’re out there. Back on land, you’ll be able to see more info about your dive in Suunto app, including a map of where you swam, distance, duration, heart rate and depth.   Read more about how to use the snorkeling mode here!   How to dive down This is a skill worth learning because it will allow you to see marine life more closely and in detail. Just remember, don’t push it. The big risk of breath holds is they can lead to blackouts and having one underwater is dangerous. So consider getting professional lessons and start with shallow dives and follow your max depths and time it on your watch. Then gradually extend the times and depths as your capacity increases. Here’s how to dive down: take a deep breath (but do not hyperventilate) and roll forward by bending your upper body to a 90 degree angle. Your feet will be vertical above the surface and once they hit the water start kicking and swimming down. Make sure you equalize by pinching your nose to avoid any discomfort in your ears as the pressure changes. Always do this with a buddy who stays at the surface while you dive.   Keep it calm and sheltered your first time This tip is especially important if it’s your first time and you’re not familiar with swimming in open water. Choose a time that’s calm — you’ll get better underwater visibility that way too — and in an area that is sheltered from wind and swell. Then you won’t get pushed around as much and use less energy. Use MyRadar to keep track of the weather.       Learn to read the ocean This is another thing that takes time. It’s especially hard to learn if you have never lived close to the sea. One of the best ways to learn this is to talk to an informed local and ask them about the currents, tides, dominant wind directions and other things to look out for. With this local knowledge, you’ll be better able to choose your time and locations.   Prepare your body before taking the plunge You know your location and time, you have all the gear and are set to go. One last thing — get your body ready. Here is how: Make sure you are well hydrated. Drink plenty of water in the hours before your session. Don’t go out with a full or empty stomach. Have a snack shortly before you go. When you get to the beach, spend 15 minutes stretching and doing mobility exercises to warm up your body.   Know your limits You want to have a snorkeling experience that’s pleasurable and makes you and the family love it and want more. So know your limits and the limits of everyone you’re going snorkeling with and respect them. This specifically relates to depth, conditions and duration. If you or someone else in your group isn’t confident in deeper water, don’t push it. Stay in shallower water where they feel comfortable and will have a good time. Same principle for conditions; if a wind whips up while you’re out there and it makes it more challenging for your kids, then don’t be afraid to call it a day. There’s always tomorrow.

Feeling is an excellent metric for recovery. If your feelings after exercise start to trend downwards, something is not right. You may be pushing too hard, not recovering well enough or might be getting sick. Consider taking a break or doing something different for a change. But in addition to helping you track your recovery, feeling data reveals more. Here are six interesting findings about Suunto community, based on the data from Suunto app database. 1. Activity type does matter: The best feelings on average are recorded after dancing, downhill skiing, horseback riding, badminton and snowboarding. 2. Two activity types stand out as exceptionally poor: The feelings after running and trail running are clearly below other activity types. 3. Weather does not have a big impact on the feeling – unless it is a torrential downpour: The activity type, for example choosing cycling over running, has a much bigger impact. 4. Gender makes a difference: Women have more (or at least as much) fun as men in all other activity types except soccer. 5. Age does not matter: The age of the athlete did not have a correlation with the mood after exercise. 6. Country heavily impacts the mood: People exercising in Austria, China, Croatia, Poland and Serbia are generally feeling exceptionally well after a training session, while France, Italy, Japan, Spain and Sweden are in the opposite end of the list with much poorer feelings after working out. In addition to fun facts, the data also reveals interesting trends: As an example, the feeling in cycling, swimming and walking rose to a new, higher level in March 2020 and has stayed on that higher level. Changes in other activity types since Covid pandemic started have not been as clear. Happy adventures – and keep on tracking your activity feelings for your own wellbeing and our shared interest!   Lead image: Harald Wisthaler Bikewash image: Anthony Bonello