Suunto app is now compatible with iPad and Android tablets. You can find the app for your big screen iOS device in App Store and in Google Play for Android devices. Here are some tips, tricks, and benefits of using Suunto app on a bigger screen!   Update: In addition to iPads and Android tablets, you can also use Suunto app on Mac computers with M1 and M2 processors! Plan routes A big screen is great for route planning. Use different map layers, switch between 2D and 3D and get inspiration from our sport-specific heatmaps.  To sync your routes to your watch, you don’t need to pair your watch with the tablet: Once saved, the routes are uploaded to the cloud and automatically synced to your watch the next time you open Suunto app on your phone.   View in 3D To get a good view of your – or your friends – adventure, play a 3D animation of the activity. Simply go to your activity, hit the play button, and enjoy the views! And hey, you can also share a link to your activity with your friends and they will be able to see a 3D animation of it on a web browser. To share an activity, tap the share icon and select ‘Share link to activity’. Add a description and photos to enhance the experience and to tell the full story.   Analyze your workouts Analyze your activities in detail with maps and workout graphs: simply go to the activity, click map and you will enter a view with editable workout graph. You can select the data you see in the main graph, comparison graph and the background graph. Tap a point on the graph and drag to move. Turn the device sideways and you will see the graph in more detail!    

Training isn't easy on anybody. The purpose of our ecosystem is to enrich your experience and relieve a part of that "training load.” We have partnered up with leading product & service providers in the sports and wellbeing industry and a few other companies to make sure you get the best pre, during and post-workout expertise.    In the following tutorial, we will take you through the following topics: How does our partner ecosystem work? Who are our partners & what are the apps/platforms for? What is the Value Pack & how do I gain access to the apps? How does the Suunto partner ecosystem work? Understanding how our partnerships work is the first step to a better training experience together with your Suunto device. The ecosystem comprises various tools, products and apps: Suunto compatible 3rd party partner apps and services.  SuuntoPlus features in your Suunto 5 & 9 and downloadable apps via Wear OS by Google on your Suunto 7. Compatible partner devices (i.e., sensors) and commercial offers from our partners via the Suunto Value Pack.  Assuming you have not used our services before, and you have just received your watch (Suunto 3, 5, 7 and 9) or you are just now reading about the partners, here is what you need to know to get started: 1. Your watch will connect to the Suunto app, which is the connector between what your watch records, or what you need your watch to show, and the platforms that might provide that information (be it a training plan, a route, temperature information, etc.).    This means that you can use your Suunto app or our partners’ online platforms/apps to analyze the information your watch recorded or to get the needed information for your training to your watch.  Create an account with the Suunto app, pair your watch and start exploring. We’ve gathered here all the information to get you started with the Suunto app. All of our partners and their apps are available in the Suunto app, under the Partner services tab of your Profile.  2. For our Suunto 5 or 9, we are continually improving the watch’s software by adding SuuntoPlus features to it. They are specific 3rd party information your watch will be able to record if you select any of the options in the watch’s dropdown menu before pressing the Start button. The data is displayed in the Suunto app and the respective partner apps after syncing your workout. Here is how you get started.  There are also various apps that you can use with your Suunto 7. For example, you can keep track of the local weather forecast with the help of Myradar directly on your watch. 3. You can use your watch with different sensors such as cycling power sensors, smart trainers, running sensors and heart rate belts. Use critical information to better plan your workouts or understand what your body is going through when training.    Who are our partners & what are the apps/platforms for? In the past years, we have created fruitful connections with essential training and wellbeing service providers. You can check here a list with the current partners and a direct link to the Getting to know and started pages explaining how to get the app into use and what it will help you with.  In case you have already created an account for the Suunto app, you can go to the Partner services tab of your Profile and filter all the apps that show up into categories. Just tap on the type you’re interested in.  The Suunto compatible apps and services have a wide variety of tools.  Get to work with your coach using TrainingPeaks or Today's Plan, prepare your routes using Wikiloc or Openrunner, view your hikes or rides with Relive or Adventurelog and virtually race your buddies with Ironman Virtual Club or UTMB.  You might notice that some of the services have a distinctive sign next to their logo. These apps are included in the Value Pack you automatically receive when you purchase a Suunto watch. We will talk more about it in the next chapter.    What is the Value Pack & how do I gain access to the apps? The Suunto Value Pack is a collection of benefits offered by our partners. It comes with all the new Suunto watches and the deals vary from premium trials to free training plans and discounts. We all want a free trial period for our subscriptions, a time in which we will be convinced (or not) by the value of the offered services. What the Value Pack does is:  It gives you the chance to try the best services out there (free of charge). It provides you with discounts, free trials and special deals created by our partners for Suunto owners. It helps you get started in the world of sports with everything you need, from coaches and training plans to routing services, nutrition tips and more.  After you’ve created your Suunto app account and paired your watch, an email will be on its way explaining to you how to redeem the Value Pack. The Valuepack is offered only for new products, so you will not receive the Valuepack email with the offers if you have a second-hand product.  You can choose any of the available partner services and start a free trial. The deals vary depending on the services offered and you can choose to redeem any of them. You will be provided with “redeem” links and codes and have two months from the date of purchase of your device to activate the Pack. Otherwise, the offer will expire according to our Terms & conditions. After the trial period has expired, you can decide which apps you wish to continue using and check their offers for premium memberships. Regardless if you choose to continue with a premium membership or not, you are still able to use the basic features provided by the partner together with your watch via the Suunto app.  Note: for any issues or questions that might arise, you can find help via our own and partners’ support pages. The Valuepack will change over time, so keep checking the Suunto.com/valuepack page for the latest offers.   Lead image by Philipp Reiter

Suunto watches are a valid choice for your daily activity tracking and for monitoring your sports and recovery. The watch is designed and thought to be your assistant, trainer, and your buddy all in one. With the latest software update, Suunto 7 gears up with a new Tile and is ready to count all the steps you take, estimate your effort in calories, and tell you how many hours you should recover before your next training. When you record your training using the Suunto wear app or when you just wear your watch, these metrics will be generated for you to have a better understanding of how your body is doing. In this tutorial we break them down for you: STEPS What? Have you ever heard of the magic “10k steps a day keep the doctor away”? It refers to the total number of steps you take daily, some of which are included in the training you do. The number is far less important compared to the precept it conveys: to walk and exercise for your health and fitness.  How? Your Suunto device’s internal algorithms will track your movements and translate them into steps using the accelerometer, a sensor working to translate accelerations of your wrist into steps Given the conversion that is taking place between the way you move your body and a step, noteworthy is the fact that step counting is not reliant on GPS data, the accuracy of the daily results may vary. When you train, some sport modes will add steps to your daily count, whereas some will not. Have a look at the complete list of sports that will NOT add steps to your daily count: Aerobics, Badminton, Bowling, Boxing, Cheerleading, Circuit Training, Climbing – Indoor, Climbing – Mountain, Crossfit, Cross Trainer, Cycling – Basic, Cycling – Commuting, Cycling - Indoor Trainer, Dancing, Gymnastics, Indoor Cycling, Indoor Training, Kettlebell, Kitesurfing, Martial arts, Motorsports, Mountain biking – Enduro, Mountain biking – Trail, Paragliding, Racquetball, Roller Skiing, Sailing, Squash, Stretching, Surfing, Table tennis, Tennis, Unspecified sport, Volleyball, Weight training, Windsurfing, Yoga/Pilates, Canoeing, Cross-country skiing, Indoor rowing, Kayaking, Pool swimming, Open water swimming, Rowing, Stand-up paddling, Telemark skiing It is important to mention that all step counters, or simply put pedometers, use different algorithms to interpret movements and calculate steps. You might see slight variations between the Google ecosystem, Suunto, and even your phone’s health app. Variations are not a dent in the accuracy of the device, but an illustration of different calculations and sensor calibrations.  Where? The daily number is going to be saved on the Today tile on your watch and in your diary in the Suunto app, where you can check your daily, weekly, monthly, or annual statistics. You can also set your step target in the Suunto app settings to reflect a personalized way of pushing your limits.   CALORIES What?  Those tiny creatures that live in our closets and make your clothes tighter? Everybody knows them and has to deal with them, unfortunately. Calories are one of the most important units of energy our bodies need to function optimally. Not only do you have a minimum required to live, but you also need to consume enough calories to maintain a healthy metabolic rate and support your muscles and organs. That being said, it is your watch’s important job to monitor your consumption of calories. How? What your Suunto watch does is estimates, in calories, the total energy you consume during your training. Keep in mind the calculation relies on two key numbers: your “just to be alive calories” also known as your BMR (Basal Metabolic Rate) plus the extra “sport burned calories” aka “active calories”, the more interesting ones. Needless to say, your BMR is based on the personal data the watch asks you to input when you start using it and it is recommended you edit any changes in that personal information. Additionally, the steps you take daily will also add to the number of active calories you have gathered up throughout the day. Where? The daily number of burned calories (BMR + active calories) is going to be visible on the Today tile on your watch and in your diary in the Suunto app, where you can check your daily, weekly, monthly, or annual statistics. You can also set your calorie target in the Suunto app settings. When you set a calorie goal, you define how many calories you want to burn in addition to your BMR, in other words, your target accounts for “active calories”. Make sure you do not overstress your body! RECOVERY What?  “To kill time”, “to save time”, and “to make time” are all important phrases, but none is more important than “recovery time” and this is where your watch becomes your trainer and teaches you another important phrase: “to take your time”. Recovery time is the estimated number of hours your body needs to fully recover from any previous training you recorded. The more difficult and exhausting your training, the higher the stress on your muscles, the more hours it will take your body to fully recover. You will reach the next level in training with the help of the time you take off and relax. “The countdown” will start and be visible once you ended a recording that has a minimum of 1h of recovery time. How? What your Suunto watch does is it calculates your recovery in hours based on the data collected throughout your training, data that relies on your general info. Make sure that information is up to date. Another important thought to factor in when planning your next training session: recovery time is cumulative, and it simply does not stop there. The longer you train and strain your muscles, the higher the recovery hours, and when you train before the countdown reaches zero, the new recovery hours will be added to the already existing ones. Careful, stress, and no fun might also damage your muscles and diminish your capacity to exercise. And who said waiting for the recovery time to reach zero is not an exercise? Where? The recovery hours are available on the Today tile on your watch and in your exercise summary in the Suunto app. Your watch will show you your recovery hours only if you have recorded your training using the Suunto wear app (top right button).

TRACK YOUR ACTIVITY LEVELS WITH STEPS AND CALORIES        From the watch face display, press the lower right button until you see your total steps for the day. Pressing the middle button once will reveal your steps over the last seven days.     Your Suunto 3 keeps track of your overall level of activity throughout the day. It counts steps using an accelerometer. The total step count accumulates 24/7, also while recording exercises and other activities. However, with some specific sports, such as swimming and cycling, steps are not counted.     To switch from daily steps to estimated daily calories, press the upper left button. The total calories you burn per day is based on two factors: your Basal Metabolic Rate (BMR) and your physical activity.     Your BMR is the amount of calories your body burns while at rest. These are the calories your body needs to stay warm and perform basic functions like blink your eyes or beat your heart. This number is based on your personal profile, including factors such as age and gender.     When you set a calorie goal (see below), you define how many calories you want to burn in addition to your BMR. These are your so-called active calories.     The large number in the center of the display is the estimated amount of active calories you have burned so far. Below this you see the total calories burned. The total includes both active calories and your BMR.     You can view a weekly summary in your watch or long-term trends in the diary section of your Suunto app.      SET YOUR ACTIVITY GOALS     The ring in both the steps and calories displays indicates how close you are to your daily activity goals. You can adjust the goals in your watch settings (Settings >> Activity) or by keeping the middle button pressed in the activity display to open the activity goal settings.     When setting your target for steps, you define the total number of steps for the day. When you set your calorie goal, you define how many calories you want to burn in addition to your BMR.     Both activity counters automatically reset at midnight every day.      FOLLOW YOUR DAILY HEART RATE TREND      Enable Daily HR under the Activity settings (Settings >> Activity)      The daily HR display provides a 12-hour view of your heart rate. This is a helpful source of information about, for example, your recovery after a hard training session.     The display shows your heart rate over 12 hours as a graph. The graph is plotted using your average heart rate based on 24-minute time slots. In addition, you get your lowest heart rate during the 12-hour period.     Your minimum heart rate from the last 12 hours is a good indicator of your recovery state. If it is higher than normal, you probably are not fully recovered yet from your last exercise.     Read more about Daily HR      TRACK YOUR SLEEP DURATION AND QUALITY      Suunto 3 tracks your sleep, too.       A good night's sleep is important for a healthy mind and body. You can use your Suunto 3 to track your sleep and follow how much sleep you are getting and how well you are sleeping.     A lack of sleep or sleep that does not provide sufficient recovery exposes you to illnesses and weakens your physical fitness. Your body can withstand individual nights of sleep that do not provide sufficient recovery, but if the situation drags on, the risk of overload increases.     Turn sleep tracking on and set your bedtime at settings (Settings >> Sleep >> Sleep tracking). The last step defines your bedtime. Your watch uses that period to determine when you are sleeping (during your bedtime) and reporting all sleep as one session. It is better to set the bedtime a little longer than you actually will be sleeping to make sure you get all your sleep tracked. If you get up for a drink of water during the night, for example, your watch still counts any sleep after that as the same session. At the settings you can also set a target duration for your sleep.    Duration is only one aspect of sleep. The amount of sleep we need changes from day to day, from person to person, and even as we get older. We have all woken up after a full 8 hours of sleep feeling tired, particularly during stressful times. At other times, we wake up fresh with a good deal less sleep than expected.     Not all sleep is equal. Quality matters. Personal, behavioral, dietary, and environmental factors can all impact the restorative quality of your sleep. That’s why you can also track your sleep quality with your Suunto 3 Fitness.    Your sleep quality is assessed by following your heart rate variability during sleep. The variability is an indication of how well your sleep is helping you rest and recover. Sleep quality is shown on a scale from 0 to 100 in the sleep summary, with 100 being the best quality.     To measure sleep quality you will need to have Daily HR on (see above). Learn more  here.    When you wake up in the morning you will see a summary of your sleep. You can follow your overall sleep trend by scrolling down to the sleep insight from the watch face or in diary of your Suunto app.        LEARN TO MANAGE STRESS AND RECOVERY THROUGHOUT YOUR DAY    Your Suunto 3 also measures your stress and recovery throughout the day to help you ensure you have enough in the tank to make it through the day.     Stress and physical activity deplete your resources, while rest and recovery restore them. Good sleep is an essential part of ensuring your body has the resources it needs.     The gauge around this display indicates your overall resource level. If it is green, it means you are recovering. If it is gray, you are not recovering, but can still be adding to your overall resources. The status and time indicator tell you your current state (active, inactive, recovering or stressed) and for how long you have been in that state.       Press the middle button to see a bar chart of your resources over the last 16 hours.     When your resource levels are high, you will likely feel fresh and energetic. Going for a run when your resources are high means you'll probably have a great run, because your body has the energy it needs to adapt and improve as a result.     Being able to track your resources can help you manage and use them wisely. You can also use your resource levels as a guide to identify stress factors, personally effective recovery boosting strategies, and the impact of good nutrition.     Stress and recovery uses optical heart sensor readings. To get those during the day, daily HR must be enabled (see above).      The sleep quality tracking and stress and recovery monitoring have been developed in close cooperation with Firstbeat Technologies, Suunto’s long-term partner in sports sciences.   

You won’t find many people willing to argue that physical activity is bad for you. That said, a healthy, sustainable approach means getting the dosage right. In terms of understanding whether your activity and lifestyle profile translate into real health benefits, VO2max is the perfect measure.     VO2max (maximal oxygen consumption) is a widely recognized measure of aerobic endurance capacity. The value of VO2max is a reflection of total body health extends from the integrated functioning of multiple physiological systems. It reveals the heart, lungs, blood vessels, muscles, and nervous system all working together. To put it simply, VO2max shows how well your body can use oxygen. The higher your VO2max, the better you can use oxygen.    Suunto 3 Fitness uses your estimated VO2max as your fitness level and offers personalized training guidance in the form of adaptive training plans to maintain or improve it – depending on what you select as your fitness goal.   The planned exercises are easy to activate and follow, and once started, the watch guides you to stay at the right intensity and notifies when you have reached the target. Please note that the Adaptive training plan does not take into account illness or injury. The plan is powered by the Firstbeat analytics engine.       YOUR CURRENT FITNESS LEVEL IS THE STARTING POINT    To get started with the adaptive training guidance you will need an estimation of your current fitness level. To get your fitness level estimated, record a run or a walk that lasts at least 15 minutes while wearing your Suunto 3 Fitness with connected GPS or calibrated speed and distance.     Read more about connected GPS and about calibrating speed and distance    Historical data, from recorded running and walking exercises, plays a role in ensuring the accuracy of your VO2max estimate. The more activities you record with your Suunto 3 Fitness, the more accurate your VO2max estimate becomes.    There are six fitness levels, from low to high: very poor, poor, fair, good, excellent and superior. The value is dependent of your age and gender.      SELECT YOUR FITNESS GOAL   Select an adaptive training program based on your fitness goal.   You can select from three different adaptive training programs based on your fitness goal: your Suunto 3 Fitness can help you maintain, improve or boost your aerobic fitness. The weekly training loads and workout intensities are different in the three training programs.    Select the “maintain” option if you are already fairly fit and want to maintain your current fitness level. This option can also be useful for people just getting started with regular exercise. Once you get going, you can always change the program you follow to a more demanding one.   The “improve” option is targeted at improving your aerobic fitness with a moderate progress curve. If you want to improve your fitness more quickly, choose the “boost” program. This will bring you harder workouts and faster results.   (Please note, if you don’t see these options on your Suunto 3 Fitness, you’ll need to update your watch to the latest software. Click here to learn how to update your watch.)     TRULY PERSONAL – AND ADAPTIVE – 7-DAY TRAINING PLAN       It's a training day today!    The exercise recommendations are based on your current fitness level, recorded exercise history and your profile (your age, gender, weight, etc.) and the program you have chosen to follow (maintain, improve or boost your fitness). Suunto 3 Fitness automatically adapts the training plan to your actual activities, so if you miss an exercise, or get excited and do a little more than planned, you don’t need to stress about the plan. The ability to integrate this information into your training program is a significant advantage over generic prescriptions and one-size-fits-all recommendations.    Your Suunto 3 Fitness automatically generates a 7-day training plan to help guide you to maintain or improve your aerobic fitness.     The training plan consists of planned exercises with a target duration and intensity. Each exercise is planned with the goal of helping you maintain or improve your fitness without over-stressing your body.       You can follow progress during your planned exercise.    When you start a planned exercise, your watch will guide you with visual and audio indicators to help you stay at the right intensity and keep track of your progress. The goal is estimated based on planned intensity and duration.    The heart rate zone settings affect the adaptive training plan. The upcoming activities in the training plan include intensity. If your HR zones are not set correctly, the intensity guidance during a planned exercise may not correlate to the real intensity of your exercise.         From the watch face scroll down to Training insight view. With the middle button you can see your plan for the current week. Press the lower right button to see additional.   A weekly plan will typically include 3–4 workouts of varying intensity and duration. Skip or add a session? Go harder one day and easier on another? The plan will automatically adjust so you always know that the next exercise on your horizon is the right one for your personal needs.     While the adaptive nature of the plans ensures your next effort will be the right one, there are also benefits to sticking with the program. Follow the program closely enough, and you will likely notice subtle tweaks from one week to the next that are designed to help take you to the next level.     Practically anyone can improve their fitness level through the recommended exercises. With that in mind, however, the fitter you are the harder you need to work to improve. If you are already very fit and exercise frequently, the 7-day plan may not suit your existing routine. The lower your fitness level at the start of your training program, the more likely you are to see rapid improvements, making it an excellent source of motivation for those looking to get into shape.    Ultimately, adaptive training guidance onboard the Suunto 3 Fitness guides you to improve your fitness safely and effectively. 

Welcome to the world of Suunto. In this article we will guide you through some of the key steps in getting started with your Suunto 3 Fitness watch. Get ready to meet your better self!    Once you have taken your watch out of its box, connect it to a computer with its USB cable to wake it up. The cable is also used to charge your watch. In daily use with 24/7 activity tracking the battery will last up to five days.    You will be guided through the initial settings on the watch and the app.      DOWNLOAD AND INSTALL SUUNTO APP  An essential part of Suunto 3 Fitness is Suunto app. Suunto app provides a log of your activities and rest, and connected GPS for tracking speed, distance and your route, a way to communicate with your friends and a place to learn more about using your watch.      Suunto app for iOS is available at App Store and for Android at Google Play      Once you have Suunto app installed on your phone, open the app and pair your watch with the app. The app will guide you through the pairing process and help you get started.    Learn more about pairing with Suunto app for Android or Suunto app for iOS      USE SUUNTOLINK TO UPDATE YOUR WATCH  The software of your Suunto 3 Fitness is updateable. You will be informed about possible software updates through Suunto app and suunto.com. If an update is available you will need to install a small piece of software called SuuntoLink on your computer. To update open SuuntoLink, connect your Suunto 3 Fitness watch to your computer with its USB cable and SuuntoLink will prompt for an update – if one is available.    Read more about software updates      MAINTAIN A BALANCE BETWEEN ACTIVITY AND REST  Your watch keeps track of your overall level of activity throughout the day. This is an important factor whether you just aim to be fit and healthy or you are training for an upcoming competition. It is good to be active, but when training hard, you need to have proper rest days with low activity.          The watch automatically counts your daily steps and calories, and easy-to-follow summaries offer a view of your overall activity, helping you balance activity and rest. Wear it at night to also track your sleep. In the sleep summary you’ll see how long and how well you slept.    Additionally, the watch measures your stress and recovery throughout the day to help you ensure you have enough in the tank to make it through the day.    Read more about activity and sleep tracking     WEARING YOUR SUUNTO 3 FITNESS  Suunto 3 Fitness is water resistant to 30 meters and ready for all your adventures. Go swim with it, don’t worry about a shower or a spa, it is up to the challenge. It can also operate in temperatures down to -20°C (-5 F°).    Wrist-based (optical) heart-rate measurement is a convenient way to track your heart rate and an alternative to the traditional chest-strap HR measurement. It also enables Suunto 3 Fitness’ 24/7 activity tracking and sleep tracking.    Wrist-based heart rate is at its best in activities that enable the watch to consistently read HR data from user's arm, i.e. when blood flow is steady, and when the watch itself is constantly in touch with skin. For optimal performance of its wrist heart rate sensor, you may need to wear the watch higher on your arm than where watches are normally worn. The sensor reads blood flow through tissue. The more tissue it can read, the better.    And should you engage in activities where you cannot have your skin exposed, like cross-country skiing in cold weather, you can wear your watch on top of your sleeve and use a heart rate belt and still see your HR on the watch screens. This is also useful if you ride your bike and wish to mount your watch on the handlebar with a Bike Mount.   Read more about optical heart rate measurement     TRACKING YOUR TRAINING SESSION  In addition to daily activity tracking, you can use your watch to record your training sessions or other activities to get detailed feedback and follow your progress. Scroll up to the exercise icon and select your preferred sport mode.    Your watch comes with a wide range of pre-defined sport modes and each one has a unique set of displays and views. The sport modes you have used recently will be shown on top of the list.    Your Suunto 3 Fitness automatically generates a 7-day training plan to help guide you to improve your fitness. The training plan adapts to your personal needs based on your profile, recorded exercises and fitness level.    Read more about the Adaptive training guidance       CALIBRATING YOUR WATCH FOR SPEED AND DISTANCE  Suunto 3 Fitness is able to record speed and distance when running and walking based on your wrist movement, but this must be calibrated to your personal stride length and movement. To calibrate, connect your phone to Suunto app (see above) and allow location services. The wrist-based speed and distance are automatically calibrated whenever you use connected GPS.    Learn more about calibration      USING YOUR PHONE’S GPS CONNECTION  When your watch is paired with Suunto app and you have allowed the location services on the app you can use your mobile phone’s GPS connection for more accurate speed and distance. With connected GPS you also get a track from your exercise that you can view on a map in the Suunto app.    Please note that connected GPS will also calibrate your watch to your personal stride length and movement to show your running and walking speed also when not using the GPS connection.    Learn more about Connected GPS       For product guidance and support, please go to suunto.com/support