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Get the most out of your Suunto product by checking the product manual, watching the how-to videos, and reading the Questions and Answers. Select your product from the drop-down menu below.
Suunto 7 combines Suunto’s sports expertise with the latest smartwatch features from Wear OS by Google™.
Learn how to get the most of your new watch. Let’s get started!
Wear OS by Google works with phones running Android 6.0+ (excluding Go edition) or iOS 10.0+. Supported features may vary between platforms and countries.
Suunto 7 has a touch screen and four hardware buttons designed to provide you a great sport experience – even when you're wearing gloves or underwater.
While on the watch face, you can also use the buttons (3–4) on the right as shortcuts to open apps.
Some other apps may also support actions with hardware buttons.
1. Charge and power on
2. Download and pair with Wear OS by Google
3. Follow the Wear OS tutorial on watch
4. Start your sports with Suunto
5. Get Suunto mobile app on your phone
If you need to go back to the previous step, swipe right.
The Wear OS by Google companion app connects your Suunto 7 with your phone so that you can use smart features like notifications, Google Pay™ and more.
Suunto 7 can be paired with both Android and iOS .
Follow the on-screen instructions to continue.
Copy (Connect) your Google account
You will be guided to copy your Google account to your watch.
We recommend copying your Google account, as it will enable
you to use smart features on your watch, and to access Google
Play Store from your watch to download apps and to get
updates. In addition, you can see your activity data,
including daily steps and heart rate tracking from Google Fit.
Daily activity data could also be viewed in Suunto app on your
mobile phone.
Create a Google account
Learn more about using Google accounts on your watch
Allow location services, notifications, and calendar access to complete the process. You can adjust these later in the device settings or in the Wear OS by Google app on your phone.
For more help with Wear OS by Google, please visit:
Wear OS by Google Help
After the initial set-up is done, follow the tutorial on your watch to learn more about Wear OS by Google and how to navigate your Suunto 7 .
Learn how to navigate your watch
If you experience any slowness right after taking your watch into use, don't worry. Your watch is downloading available updates in the background to offer you the latest and greatest software right from the start. Once updates are complete, the slowness is gone.
Suunto Wear app is the home for sports on your Suunto 7 . It tracks all your daily activities (steps and calories), sports and adventures with accurate real-time data and free offline maps and heatmaps.
To get started, press the top right button to open Suunto Wear app on your watch. Follow the on-screen instructions to set up your profile for accurate and personalized activity and exercise tracking. When you’re all set, tap to download Suunto app on your phone.
Get started with Suunto Wear app
Suunto mobile app on your phone is an essential part of the sports experience with your new watch. With Suunto app, you sync and save your exercises from your watch to your sports diary, get detailed insights on your training, sleep and daily activities, share your best moments with friends, connect to your favorite sport services like Strava or Relive, and many more.
Download Suunto mobile app on your phone . Once you’ve installed it, open the app and connect your watch with the app. Follow the on-screen instructions to get started.
Get started with Suunto mobile app
Your watch’s language is the same language as on your phone. To change the language on your watch, change the language on your phone.
Suunto Wear app supports the following languages:
If your phone’s language is not supported in Suunto Wear app, the app will default to English.
Charging Suunto 7 is easy and fast. Connect the supplied USB cable with a USB port on your computer or a USB power adapter and power outlet. Place the magnetic end of the USB cable into the charging socket on the back of your watch.
When your watch is charging, you will see this symbol
on your watch face.
If the battery is completely discharged, charging must be done by a USB power adapter and power outlet.
Your watch – and the charging socket – can get dirty as you use it, especially when you exercise. To make sure your watch can charge properly, wash the watch body once in a while to remove sweat or any body lotion you might have on your skin. Use lukewarm water and mild hand soap to wash the watch body, rinse well with water and pat the device dry with a towel.
Charging time
Check your battery
Get automatic updates and download offline maps during
charging
It takes about 100 minutes to charge Suunto 7 from 0 to 100% using the included charging cable.
While on the watch face, swipe down from the top of the screen to see how much battery you have remaining.
Maximize your watch's battery life
If you’re connected to Wifi while charging, you can keep your watch and apps up to date and get local Suunto maps downloaded automatically to your watch. With offline maps, you can leave your phone behind, go out and use Suunto Wear app with maps without needing an Internet connection.
Manage automatic app updates
Learn more about offline maps
You can navigate and interact with your Suunto 7 using the touch screen and the hardware buttons.
Swipe
Move your finger up, down, left or right on the screen.
Tap
Touch the screen with one finger.
Tap and hold
Hold your finger against the screen.
Drag
Move your finger across the screen without lifting.
Get to know your Suunto 7 and find out where different features and functionalities are.
To go back to watch face, swipe right or press the Power button.
To open media controls
, press the middle right button.
To use a stopwatch
, press the bottom right button.
To go back to watch face, swipe right or press the Power button.
To go back to watch face, swipe up or press the Power button.
* Google Pay is visible and available on watch in selected
countries.
Check supported countries and learn more about Google Pay.
Some icons might look different depending on your phone.
To go back to watch face, swipe down or press the Power button.
Get notifications on your watch
To go back to watch face, swipe right or press the Power button.
View and manage your Tiles
You can also press the Power button to go back to the watch face from any view or app.
The display on your watch will go to sleep if you haven’t interacted with your watch for a few seconds. By default, the display and gestures to interact with your Suunto 7 are set up to use a minimum amount of power in daily use. For the best experience, use default settings for Display and Gestures with Suunto’s power optimized watch faces.
Default settings for Gestures on Suunto 7 :
Default setting for Display on Suunto 7 :
Check the time
Wake up display
Put your display back to sleep
Wake up display during sports
Adjust display settings
Adjust gestures
With Power saver tilt, you can turn your wrist to check the time without activating your watch. When you turn your wrist, the display will brighten up so that it is easier to read the time.
Suunto 7 has Power saver tilt on by default. You need to use a power optimized watch face to use Power saver tilt.
To wake up your display and interact with your watch, you can:
For longer battery life Suunto 7 has Tilt-to-wake off by default.
To put your display back to sleep, you can:
While recording an exercise with Suunto Wear app the display and gestures to interact with your watch are optimized for sports and longer battery life.
Your stats during exercise are always visible but to wake up the display, you can:
To wake up the display during exercise when in the map view, you can:
During water sports, like swimming and kayaking, the touch screen for Suunto Wear app is disabled to avoid wet conditions causing unwanted touch actions.
If you exit Suunto Wear app during any exercise (including swimming), the touch screen will be enabled.
All watch faces designed by Suunto are power optimized to show the time in a low-power mode without activating your watch. Keep in mind that other watch faces might not be optimized the same way.
»
Display
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To save more battery, Suunto 7 has Always-on screen turned off by default.
The way you interact with your watch affects how long your battery will last. By default, gestures to interact with your Suunto 7 are set up to use a minimum amount of power to provide you the best possible day-to-day experience with your watch.
»
Gestures
.
By default, Suunto 7 has Tilt-to-wake off, Power saver tilt on and Touch-to-wake on.
When your watch is connected to the Internet you can do more with it – get the latest weather forecast or get updates and download new apps.
Your watch can connect to the Internet through Wifi or your phone. The connection via Wifi is faster than via your phone but uses more power. If both connections are available, your watch will automatically determine which one to use.
Check your connectivity
Connect to the Internet through your phone
Connect to the Internet through Wifi
What still works when you are not connected to the Internet
While on the watch face, swipe down on your screen to see if your watch is connected to the Internet.
your watch is connected to the Internet through Wifi.
your watch is connected to the Internet through your phone.
your watch is not connected to the Internet.
To use the Internet through your phone, your watch needs to be connected to the Wear OS by Google app. Suunto 7 automatically connects to the Internet through the phone that it is connected with, if the phone has Internet connection via:
Keep in mind that there can be extra costs for data transfer.
Your watch should automatically reconnect with your phone when:
If your watch doesn’t automatically reconnect after a short while, try these:
Do not try to fix connectivity by removing your watch from the list of paired Bluetooth devices on your phone’s Bluetooth settings. If you remove the Bluetooth connection, you will need to reset your watch.
As long as your watch's Wifi is on, your watch can automatically connect to any saved and available Wifi networks.
Your watch can't connect to:
»
Connectivity
»
Wifi
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When your watch is not connected to the Internet you can still use many of the basic features on your watch. You can:
To get the most out of your watch, make sure everything is up to date.
System updates
App updates
Wear OS updates
Suunto Wear app updates
System updates are automatically downloaded and installed when your watch is charging and connected to Wifi. However, if a system update does not install on its own, you can manually download and install it.
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If an update is available, your watch will download it. If not, you will get a confirmation that your watch is up to date.
The apps on your watch are updated automatically while charging, if you:
If you do not want to use the auto-update function, you can manually update apps.
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If you do not see “Updates available”, all apps are up to date.
The Wear OS app on your watch is an app that is on top of the operating system and updated more frequently. Wear OS is updated automatically when your watch is charging, connected to Wifi and Auto-update apps is enabled.
Suunto Wear app and services powering it, are updated automatically when your watch is charging, connected to Wifi and Auto-update apps is enabled.
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»
About
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You can use Suunto 7 as a silent alarm that will only vibrate to wake you up without disturbing your partner or roommates.
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.
The Alarm app has no sound available.
Press and hold the Power button until your watch vibrates.
To turn off your watch, you can use the Power button:
Or go to the settings:
»
System
»
Power off
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.
To restart your watch, you can press the Power button.
Or go to the settings:
»
System
»
Restart
.
If you're having problems with your watch, you may need to reset to its original settings.
When you reset your watch to factory settings the following actions happen automatically:
Always remember to sync (and save) your exercises to Suunto mobile app on your phone . If you need to reset your watch, all unsynced exercises in the Diary will be lost.
»
System
»
Disconnect and reset
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If you are pairing your watch with an iPhone, you need to manually remove your Suunto 7 from the list of paired Bluetooth devices on your phone’s Bluetooth settings after a factory reset. Then you can set and pair your watch with the Wear OS by Google app on your phone.
To reconnect your watch with Suunto mobile app on your phone, you first need to forget the watch in Suunto mobile app, then reconnect.
Google Pay™ is the fast, simple way to pay in stores with your Wear OS by Google watch. Now you can purchase your daily coffee without having to dig for your wallet or phone.
To use Google Pay on your watch, you need to:
Using PayPal on Google Pay isn't supported on watches.
Google Pay works in stores where contactless payments are accepted. Just open the Google Pay app, twist your wrist, and hold your watch face near the terminal until you hear a sound or feel vibration. If asked for your card type, choose “credit” – even if you are using a debit card.
When you use your watch to pay in stores, Google Pay doesn’t send your actual credit or debit card number with your payment. Instead, an encrypted virtual account number is used to represent your information – so your real card details stay safe.
If your watch is lost or stolen, lock and erase it with Find My Device .
For more help with Google Pay, please visit:
Wear OS by Google Help
Google Pay Help
Google Fit™ is an activity tracker that coaches you to a healthier and more active life with activity goals like Heart Points — designed based on recommendations from the World Health Organization and the American Heart Association.
With Google Fit, you can:
For more help with Google Fit, please visit:
Your Suunto 7 comes with Google Fit already installed on it. Open the Google Fit app on your watch and sign in with your Google account to get started.
To follow your daily activity progress on your watch:
You can also connect Suunto 7 with Google Fit on your watch to see how your exercises, sleep and heart rate recorded with Suunto Wear app impact your daily activity goals.
Connect Suunto with Google Fit
Go to Google Play Store or App Store to download Google Fit on your phone to track your health and see your monthly, weekly, and daily progress on your activity goals.
Find and download all your favorite apps and keep them up to date with Google Play™ Store on your watch.
To use Play Store on your watch, you’ll need:
Get more apps from Google Play Store
Keep your Suunto 7 up to date
Your Suunto 7 comes with a selection of apps to help you balance your daily life and sports.
Open apps on your watch
Get more apps from Google Play Store
Remove apps
Update apps
To download more apps from Google Play Store on your watch, you’ll need:
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or type it using the keyboard
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Remove apps through Google Play Store:
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Remove apps through settings:
»
Apps & notifications
»
App info
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If you have Auto-update apps active, your apps will automatically update when your watch is charging and connected to Wifi. If you do not want to use the auto-update function, you can manually update apps.
Manage automatic app updates
Download system updates manually
Your watch can also show any messages, calls or notifications you receive on your phone.
View new notifications
Manage your notifications
Answer or reject a call
Reply to a message with Android
Select which notifications show on your watch
Silence notifications temporarily
Trouble receiving notifications?
When you get a new notification, your watch vibrates and displays the notification for a few seconds.
If you don’t react to a notification when it arrives, the message is saved in your notification stream. A small ring at the bottom of the watch face indicates you have a new notification.
If you get a call on your phone, you will see a notification of an incoming call on your watch. You can react to the call from your watch, but you must use the phone to carry out the call.
If your watch is paired with an Android phone, you can also reply to messages on your watch.
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If you want, you can stop receiving notifications from specific apps.
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Apps & notifications
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You can also customize your notification settings in the Wear OS by Google app on your phone.
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When you have Do not disturb turned on, your watch won’t vibrate or display notifications when they arrive, but you can still view them in your notification stream.
Tiles are a quick way to access information that is most relevant for you, whether it is checking your training status, the weather or progress on your daily activity goals.
Suunto 7 comes with six pre-selected Tiles – Heart rate, Today, Resources, Sleep, Overview and This week by Suunto.
View and arrange Tiles
Add a new Tile
Check your exercise trends and daily activity with Suunto
You can also arrange the Tiles in the Wear OS by Google app on your phone.
You can also add new Tiles in the Wear OS by Google app on your phone.
Suunto 7 comes with six Tiles by Suunto – Heart rate, Today, Resources, Sleep, This week and Overview – to help you track your training and keep you motivated.
Swipe left to view your daily activity metrics. Swipe left again for a quick look at how much you have been exercising this week or during the past 4 weeks, which sports you have done and when. Swipe another left for a quick look at how much you have been exercising, have you had enough restorative sleep and are you recovering well enough. Tap to open Suunto Wear app to view your diary.
Touch and hold any Tile and then tap the arrows to reorder.
Heart rate
The Heart rate Tile provides a quick way to check your current heart rate and the 24 hour graph visualizes how your heart rate changes throughout the day - when you rest and when you are active. While the graph updates every 10 minutes, your current heart rate is measured every second to give you up to date feedback.
Today
Check your progress on daily activity such as steps and
calories.
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 function like blink your eyes or beat your heart. This number is based on your personal profile, including factors such as age and gender.
The ring around the calorie icon advances according to how many active calories you burn during the day compared to your goal. The ring around the steps icon shows how many steps you have made during the day compared to your goal.
You can edit your daily steps and calories goals in the Suunto app on your mobile phone.
During exercise, Suunto 7 tracks the total energy consumption of the exercise (BMR + active calories).
The step count in Google Fit and Suunto Wear app might differ due to the use of different algorithms.
Some of the sport modes have step count disabled which will also have an impact on the daily step count. The Google Fit Tile will show steps for an activity recorded using one of these sport modes, whereas the Suunto Today Tile will not.
Resources
The Resources Tile provides a quick way to check your current resource level or see how sleep, daily activity and stress affect your body resources from the 24 hour graph. While the graph updates every 30 minutes, your current resource level is updated more frequently.
Sleep
Steady sleep schedule is often connected to improved sleep
quality and recovery. The Sleep Tile helps you monitor how
consistent your sleep times are. The graph displays your sleep
durations, sleep start and wake-up times from past weeks.
The highlighted area on the sleep graph represents the past running 7-days of your tracked sleep. This helps you to track that you are getting enough sleep in the long term.
The duration of your previous sleep and how much body resources you gained during previous sleep are also shown in this Tile.
This week
Maintain a good training rhythm on a weekly level and stay
motivated.
Overview (past 4 weeks)
Keep your training and recovery in balance and plan ahead or
make adjustments as needed.
Tiles by Suunto will only show exercises recorded with Suunto Wear app on your watch.
Suunto 7 comes with a set of pre-installed watch faces to choose from. You can also download many others from Google Play Store.
All watch faces designed by Suunto are optimized to use a minimum amount of power to provide you with the best possible day-to-day experience with your watch.
Suunto watch faces
Change your watch face
Add functions (or 'complications') to your watch face
Add a new watch face
Hide a watch face
Delete a watch face you found in the Play Store
Suunto 7 comes with four watch faces by Suunto – Heatmap, Original, Marine and Rose – to celebrate the history of Suunto and the community of passionate athletes and adventurers around the world.
To inspire and encourage you to explore the outdoors around you, the Heatmap watch face shows where other passionate Suunto athletes have been exercising in your area.
By default, the heatmap will show popular running routes in your area. If running is not your thing, you can go to the watch face settings and choose another sport for your heatmap. Suunto 7 has 15 different heatmaps to choose from.
The heatmap on your watch face is automatically updated based on your location. If you do not see a heatmap or the map does not update based on your location, check these:
In 1936, Tuomas Vohlonen founded Suunto to mass produce stable and accurate compasses after he had long been bothered by the inaccuracy and lack of steady needle operation of traditional dry compasses. Ever since, the Suunto compasses and connected Suunto method have provided essential tools for navigation for outdoor enthusiasts, athletes and professionals. The Original watch face design is inspired by the very first Suunto marching compass, M-311.
Between 1953 and 2011 Suunto was in the marine compass market. The Marine watch face is inspired by the popular Suunto K-14 marine compass, which became a standard in a large number of sail and power boats around the world due to the stable and easy to read compass card and the smart mounting into the vessel.
The Rose watch face is inspired by the Suunto pocket TK-3 compass which was inspired by old marine compasses with compass roses. TK-3 compass was a tribute to the endeavors of explorers filling out the whites of the world atlas using a compass, the stars and ropes as their main means of position finding.
You can change your watch face at any time to match your goals, needs and style.
You can also go to Settings » Display » Change watch face or change your watch face in the Wear OS by Google app on your phone.
With most watch faces, you can add additional functions to your watch face, such as shortcuts to apps, weather information or daily steps. Different watch faces may have a different set of complications available.
All watch faces designed by Suunto are optimized to use a minimum amount of power to provide you with the best possible day-to-day experience. When you add a new watch face from Google Play Store, keep in mind that other watch faces might not be optimized the same way .
When a watch face is hidden, you will see it in the Wear OS by Google app on your phone, but not on your watch.
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You can also manage your watch faces in the Wear OS by Google app on your phone. Under the image of your watch, next to watch faces, tap More.
You can use some of the hardware buttons on Suunto 7 as shortcuts to open your favorite apps faster.
»
Personalization
»
Customize hardware buttons
.
Suunto 7 has a quick-release strap made of durable silicone. This quick release strap is comfortable to wear and easy to change without any additional tools.
All 24 mm quick release straps sold at suunto.com are compatible with Suunto 7 .
Ensure the strap is in place by checking that the pin goes all the way into the pin hole and by pulling the strap gently.
Suunto 7 comes with Suunto Wear app – your sports and adventure companion on your watch. Suunto Wear app has over 70 sport modes to track all your sports and free Suunto maps and heatmaps for exploring the outdoors – even when you’re offline.
With Suunto Wear app on your watch, you can:
Suunto Wear app is designed for sports and outdoor use. You can use the buttons instead of the touch screen when needed. If you’re wearing gloves or underwater, you can use the three buttons on the right to navigate Suunto Wear app, track your exercise and zoom in on the map.
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The first time you open the app, follow the on-screen instructions to set up your personal profile to get accurate and personalized measurements during exercise. Use touch or buttons.
Scroll up and down:
use the top right and bottom right buttons or swipe up and
down
Select:
press the middle button or tap
Go back:
swipe right
Use Suunto Wear app to:
Record your exercise
View a map
Adjust options
View your diary
To edit your profile information later, open Suunto Wear app, swipe up and go to General options.
For the full Suunto 7 sports experience, you need Suunto mobile app – on your phone.
With Suunto app on your phone you can:
Get started
Connect to your favorite sport services
Using multiple watches with Suunto mobile app
Suunto mobile app works with mobile devices running Android 6.0 & Bluetooth 4.0 or later and iOS 11.0 or later. Supported features may vary across watches, phones and countries.
With Suunto app, you can connect to and sync your activities with your favorite sport services like Strava and Relive.
You can have only one device connected to Suunto app at a time. When you have paired your watch with the Wear OS by Google app on your phone, unpair your other device from Suunto mobile app, then connect Suunto 7 with the app.
Suunto Wear app has free outdoor maps and 15 sport-specific heatmaps to explore – even when you are offline. Optimized for the outdoors, Suunto maps highlight altitude differences with accurate contour lines and show popular cycling and skiing tracks in addition to basic trails. Heatmaps visualize where others have trained so that you can follow the most popular routes.
With Suunto maps, you can:
Get started
Map gestures
Map view
Map styles
Heatmaps
Offline maps
Can’t see the map?
Exercise with maps
Route navigation
To use Suunto maps, you need to be connected to the Internet or have offline maps downloaded to your watch.
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Zoom in and out
Use top and bottom right buttons.
Pan the map
Touch and drag the map.
Center the map
When the map is panned, tap the map.
During exercise, the map will automatically center in a couple of seconds after you start moving.
Location
The black circle indicates your current position on the map.
The circle is gray if the watch does not have accurate current
location.
Heading arrow
The heading arrow inside the location indicator displays the
direction you are headed.
Map scale
The numeric value at the bottom of the map screen displays
distance from your current location to places around you. The
distance is measured from the center of the screen to the thin
circle on the outer rim (radius).
Suunto Wear app has several map styles to choose from – an outdoor map, a winter map and 15 types of heatmaps for different sports like running, trail running, cycling and swimming. By default, the map view displays the Suunto outdoor map.
Heatmaps show the most popular tracks explored by the Suunto community around the world, based on millions of exercises. Discover new places to train in your own neighborhood or find out where the locals train when you are somewhere new. You can also explore heatmaps directly on Suunto mobile app.
Suunto Wear app has heatmaps for:
Heatmaps are created based on exercises that are shared publicly.
When heading to a new place or route, it’s often hard to figure out where to start. Check out popular starting points in Suunto Wear app or Suunto mobile app. The popular starting points are visible on the heatmap as small dots.
With Suunto Wear app you can have Suunto maps downloaded on your watch, leave your phone behind and use maps without an Internet connection. Suunto Wear app downloads and updates local offline maps with heatmaps for you automatically when your watch is charging and connected to Wifi. You can also create custom offline maps for your travels and adventures away from home.
With offline maps you can:
All heatmap styles are included in offline map downloads.
Download a custom offline map
Get offline maps for routes
Connect to Wifi
Local offline maps and heatmaps are updated and downloaded automatically from an area around when your watch is charging and connected to Wifi based on your last known location. The downloaded map area varies from 35 km × 35 km to 50 km × 50 km (from 22 mi × 22 mi to 31 mi × 31 mi) depending on where you are located.
You will get a notification on your watch when the map download is complete.
Be patient, activating the map can take a few seconds. If you still can’t see the map after waiting:
Suunto Wear app provides accurate and insightful sports measurements via built-in GPS, barometer and wrist heart rate sensor. The way your exercise is recorded – what you see on the screen during your exercise and what data you can see afterwards – depends on the sport mode you choose.
Sport modes
Heart rate during exercise
Follow your progress with laps
GPS: speed, distance & location
Altitude, ascent & descent
Barometer
Suunto Wear app has over 70 sport modes (different sports), ready to track all your sports – run, bike, swim, hike – you choose. Each sport mode has 2 to 4 exercise views to show the most relevant stats during your exercise and a map when you are exercising outdoors.
For instance, if you go running, you can follow your progress every kilometer or mile with automatic lap updates, see your running pace and view your track on the map. If you choose pool swimming, you get both your swimming intervals and overall progress tracked automatically. Easy!
With a wide range of pre-defined sport modes, your Suunto 7 always shows the most relevant data during your exercise. In addition to the pre-defined sport modes, you can also create custom sport modes using Suunto app.
Learn how to create custom sport modes (Android).
Learn how to create custom sport modes (iOS).
Tracking your heart rate during exercise tells you precisely how hard – or easy – your heart is working. Measuring your heart rate can help you to avoid making one of the most common mistakes – training too hard too often, which puts you at risk for injury and burnout.
Sport modes in Suunto Wear app are tailored to show heart rate in a meaningful way for each activity. Depending on the sport mode you choose, you can for example follow your current heart rate, average heart rate, heart rate during specific laps, or at which heart rate zone you are exercising.
After your exercise you can see detailed information of your efforts and exercise intensity such as what was your average heart rate, what was the peak training effect (PTE) or estimated recovery time. If you are not familiar with all of the terms, you can learn more in the Glossary .
How to wear your watch to improve HR measurements
Suunto Wear app has five different heart rate zones, numbered from 1 (lowest) to 5 (highest), defined as percentage range based on your maximum heart rate (max HR).
Understanding heart rate zones when exercising helps to guide your fitness development. Each zone stresses your body in different ways, leading to different effects on your physical fitness.
Exercising in zone 1 is relatively easy on your body. When it comes to fitness training, intensity this low is significant mainly in restorative training and improving your basic fitness when you are just beginning to exercise, or after a long break. Everyday exercise – walking, climbing stairs, cycling to work, etc. – is usually performed within this intensity zone.
Exercising at zone 2 improves your basic fitness level effectively. Exercising at this intensity feels easy, but workouts with a long duration can have a very high training effect. The majority of cardiovascular conditioning training should be performed within this zone. Improving basic fitness builds a foundation for other exercises and prepares your system for more energetic activity. Long duration workouts at this zone consume a lot of energy, especially from your body’s stored fat.
Exercising at zone 3 begins to be quite energetic and feels like pretty hard going. It will improve your ability to move quickly and economically. In this zone, lactic acid begins to form in your system, but your body is still able to completely flush it out. You should train at this intensity at most a couple of times per week, as it puts your body under a lot of stress.
Exercising at zone 4 will prepare your system for competition type events and high speeds. Workouts in this zone can be performed either at constant speed or as interval training (combinations of shorter training phases with intermittent breaks). High-intensity training develops your fitness level quickly and effectively, but done too often or at too high intensity may lead to overtraining, which may force you to take a long break from your training program.
When your heart rate during a workout reaches zone 5, the training will feel extremely hard. Lactic acid will build up in your system much faster than it can be removed, and you will be forced to stop after a few minutes at most. Athletes include these maximum-intensity workouts in their training program in a very controlled manner, fitness enthusiasts do not require them at all.
Heart rate zones are defined as percentage range based on your maximum heart rate (max HR). Your max HR is calculated using the standard equation: 220 - your age.
The default zones used in Suunto Wear app, based on percentages of your maximum heart rate, are:
Zone 5: 87–100%
Zone 4: 82–86%
Zone 3: 77–81%
Zone 2: 72–76%
Zone 1: < 71%
To adjust your max. heart rate, see Profile settings .
Laps are a great way to follow your progress during exercise and to analyze your efforts in more detail afterwards. With Suunto Wear app you can create lap marks manually or choose a sport mode that creates laps automatically for you.
Sport modes, like running, cycling, and indoor rowing, come with automatic lap updates to follow your progress based on certain distance or time. For instance, with running sport mode, your watch alerts you every kilometer or mile and shows your average pace and heart rate of your last kilometer on the screen.
To follow and compare your efforts real-time between different laps, go to the dedicated lap table view. In most sport modes it is the second exercise screen.
In addition to autolaps, you can manually mark laps to track different sections of your exercise. For example, during an interval session, you could create a lap mark for both your intervals and rest periods to help analyze your session afterwards or you could mark a lap to time reaching a milestone or a turning point on your regular training route.
To mark a lap , press the bottom right button when you are in an exercise view. You will briefly see the key stats for that section of your exercise.
With some sport modes, such as Track and field, you can also compare your manually marked laps real-time in the lap table view.
To see your lap stats after your exercise, scroll down in the
exercise summary and select
Laps
.
Sync your exercises to Suunto mobile app on your phone to
analyze your laps in more detail.
Suunto 7 uses GPS (location information) during exercise to draw your track on the map and – together with accelerometer data – for measurements like speed and distance.
Suunto 7 can also use Glonass and BeiDou for location information.
To provide the best accuracy for your exercise stats, Suunto 7 uses, by default, 1 second GPS fix rate to update GPS location information. However, there are several other factors that also affect the signal strength and GPS accuracy.
See Change the location accuracy to change the GPS accuracy.
If you notice challenges with GPS accuracy, try these tips:
1. Wait for GPS signal before starting an exercise
Before starting your exercise recording, go outside and wait for the watch to find the GPS signal. When the watch is searching for a GPS signal, the arrow icon in the start view is gray. Once the GPS signal is found, the arrow icon will turn white.
When you are open water swimming or exercising in difficult terrain, we recommend you wait a couple of additional minutes after the signal is found to allow the watch to download all needed GPS data to get a more accurate track.
2. Move to an open area
The GPS signal strength can be affected by your surroundings and terrain such as:
thick, humid clouds
If possible, try to move to a more open area outside when starting your exercise and wait a couple of additional minutes after the GPS signal is found to allow the watch to download all needed GPS data to get more accurate exercise stats.
3. Keep your watch connected to Wifi
Connect your watch to Wifi to optimize your GPS with the latest satellite orbit data. Your watch can acquire a GPS signal faster when GPS data is up to date.
If you can’t connect to Wifi, you get GPS updates once a week via Bluetooth.
4. Use the latest software for your watch
We continuously improve the software of our watches and fix possible bugs. Ensure you have the latest software installed on your watch.
Learn how to update your watch
Suunto Wear app uses FusedAlti™– a combination of GPS and barometric altitude – to provide an altitude reading and derived ascent and descent values during exercise.
Suunto 7 has a built-in pressure sensor that measures absolute air pressure. Suunto Wear app uses both GPS and air pressure data (FusedAlti™) to provide a more accurate altitude reading.
Keep the area around the air pressure sensor holes on the left-side of your watch free of dirt and sand. Never insert any objects into the holes as this may damage the sensor.
Before you begin
Start an exercise
Waiting to start
Avoid accidental touch and button actions during exercise
The way you wear your watch has a big impact on the
heart rate accuracy during your exercise.
Learn how to wear your watch to improve HR
measuerements
GPS accuracy is important for measurements such as speed
and distance. Make sure you are outside in an open area
before you start your exercise to get a good GPS signal.
Learn how to improve GPS accuracy
Suunto 7
is ideal for all sorts of exercise, but battery use
varies depending on your sport and the way you interact
with your watch during exercise.
Learn how to maximize battery life during exercise
To get the most accurate HR and GPS data from the start, you can wait until the arrow icon (location) and heart icon (heart rate) above the start button turn white before starting your exercise.
If the heart rate icon stays gray, try moving your watch on your wrist about two fingers up from the wrist bone. If the arrow icon stays gray, move outside to an open area and wait for a better GPS signal.
If you stay in the start view for a while, for example when you wait for your watch to acquire its GPS location or get ready to start your race, you might see that the display switches to a low-power mode. Don’t worry, you can still start your exercise recording immediately by pressing the middle button.
Wet conditions or, for instance, the gear you are wearing can sometimes accidentally interrupt your exercise recording. To avoid accidental taps and button presses during exercise, you can lock the touch screen and button actions.
Unwanted actions such as rain drops or a wet sleeve can also drain your battery faster than expected by waking up the display repeatedly without you noticing.
When the screen and buttons actions are locked, you can :
When the screen and buttons actions are locked, you can’t :
Wake up display
Change exercise views
Open other apps while exercising
Buttons and touch screen use during exercise
While recording an exercise with Suunto Wear app the display and gestures to interact with your watch are optimized for sports and longer battery life.
Your stats during exercise are always visible but to wake up the display, you can:
To wake up the display during exercise when in the map view, you can:
During water sports, like swimming and kayaking, the touch screen for Suunto Wear app is disabled to avoid wet conditions causing unwanted touch actions.
If you exit Suunto Wear app during any exercise (including swimming), the touch screen will be enabled.
The stats you can follow during your exercise depend on the sport mode you choose. Most sport modes have 2 to 4 different exercise views displaying the most relevant exercise data for each sport. When you do outdoor sports, you can also see your track on a map.
To change between views :
If you need to use another app during your exercise, for example to skip a song or to check the weather, you can exit Suunto Wear app and keep the exercise recording.
Keep in mind that some actions and apps can consume a lot of battery, which may affect how long you can record your exercise.
You can start your exercise and adjust your watch during exercise even with gloves on or underwater. All sport features are optimized to work with buttons only if needed.
Change between views
Press the middle button or swipe left or right to see
different metrics or to check the map.
Pause
Press the top right button. Press again to resume.
End
Press the top right button, then press the bottom right
button.
Mark a lap
Press the bottom right button.
Lock buttons
Keep the middle button pressed.
Control the map
While in the map view, use the top right and bottom right
button to zoom in and out.
Adjust exercise options
Keep the bottom right button pressed or swipe up from the
bottom of the screen to open the menu.
Change map style
Keep the bottom right button pressed or swipe up from the
bottom of the screen to open the menu.
End your exercise
View your exercise summary
Delete your exercise
View your exercise details in Suunto mobile app
Access your exercise diary on your watch
When you are finished and ready to end your exercise:
When you have finished your exercise, you will get an exercise summary to see how you did. Scroll down to see detailed information of your efforts and exercise intensity such as what was your average heart rate, what was the peak training effect (PTE) or estimated recovery time. If you are not familiar with all of the terms, you can learn more in the Glossary .
To exit the exercise summary , you can:
The content of the summary depends on the sport mode and measured values.
If you don’t want to save the exercise you just recorded, you can delete it from your watch before you exit the summary.
When your watch is connected to Suunto mobile app, your exercises will be automatically synced and saved to the app on your phone. In Suunto mobile app, you can view and analyze your exercise in more detail, add photos and videos, sync them to your favorite sport services like Strava and Relive and share your best moments with friends.
Suunto mobile app syncs exercises via Bluetooth so that you can sync your exercises even when there is no Wifi available.
To quickly check your previous exercises, open Suunto Wear app on your watch and swipe up the menu. Scroll down and tap Diary to view your previous exercises, daily activity or sleep. You can also access your Diary by tapping any of the following Suunto Tiles: Heart rate, Resources, Today or Sleep.
Remember to sync (and save) your exercises to Suunto mobile app. If you ever need to reset your watch, all unsynced exercises in the Diary will be lost.
Suunto 7 is a great companion for swimming with tailored sport modes for swimming exercises in pools or in open water. You can take your watch under water without a worry and even press buttons – your watch is waterproof for up to 50 m.
Pool swimming
Open water swimming
To avoid unwanted touch actions caused by wet conditions, the touch screen is disabled by default when using swimming sport modes.
With pool swimming sport mode, it is easy to follow your overall progress as well as your swimming intervals. Whenever you stop for a rest at the end of the pool, your watch marks a swimming interval for you and shows it real time in the lap table view.
Your watch relies on the pool length to determine the swimming intervals and to measure your swimming pace and distance. You can easily set pool length in exercise options before you start swimming.
Learn how to set pool length.
You can analyze the laps later in your exercise summary on the watch or in Suunto mobile app on your phone.
With open water swimming mode, you can follow your swimming pace and distance as well as see your track on the map. To find the best open water area near you, check the swimming heatmap on your watch or explore heatmaps in Suunto mobile app.
Open water swimming relies on GPS to calculate distance. Because GPS signals do not travel underwater, the watch needs to come out of the water periodically, such as with the freestyle stroke, to get a GPS fix.
These are challenging conditions for GPS, so it is important that you have a strong GPS signal before you jump in the water. To ensure good GPS, you should:
Connect your watch to Wifi to optimize your GPS with the latest satellite orbit data.
Wait at least three minutes before starting your swim after you select an open water swimming sport mode and a GPS signal is acquired. This gives the GPS time to establish strong positioning.
With Suunto Wear app, you have easy access to an outdoor map and heatmaps when you’re exercising outdoors. You can see your track on the map, use your own or other popular routes to navigate with, use heatmaps to explore new routes or follow your track to find your way back to where you started from.
To use Suunto maps, you need to be connected to the Internet or have offline maps downloaded on your watch.
Start an exercise with maps
Leave the map to end your exercise
Explore with heatmaps
See your track on the map
Find your way back
Route navigation
Maximize battery life during exercise
Whenever your watch is connected to Wifi while charging, local maps with heatmaps are automatically downloaded on your watch. Learn more
Can’t see the map?
Map gestures
When you are finished and ready to end your exercise:
Suunto’s heatmaps make it easy to find new trails on the go. Switch the heatmap on and see where other passionate Suunto users have been exercising and explore the outdoors with more confidence.
Change map style during exercise
When you are doing outdoor sports, you can see your track and follow your progress on the map in real time. Use Suunto’s outdoor maps to choose where to go next – check where the forest path leads to or where the biggest hills are.
During exercise, Suunto Wear app marks your starting point and draws the route you have travelled as long as you have GPS available – even if the map is not yet loaded. If you need help to find your way back, go to the map view and zoom out to see your full route and see which way you need to go.
Suunto 7 offers you easy offline route navigation with outdoor maps. It is possible to create your own routes or use other popular routes from Suunto community as well as other partner services via Suunto mobile app. The routes are synced to your Suunto 7 via Bluetooth and route navigation works with all outdoor sport modes where a map is available and GPS is enabled.
Sync routes to watch
Get offline maps for routes
Select a route
Navigating a route
Deleting a route
It is possible to create your own routes or use other popular routes from Suunto community as well as other partner services via Suunto app.
To be able to sync routes to your watch make sure that it is connected to Suunto mobile app and the Wear OS companion app on your phone.
Learn how to create routes in Suunto app (Android).
Learn how to create routes in Suunto app (iOS).
a maximum of 15 routes can be stored in the watch.
When the watch is charging and connected to Wifi, an offline map is downloaded for each route on watch automatically. The download includes the basic outdoor map (no heatmaps).
When selecting a sport mode that uses GPS, a shortcut to route selection is visible right below the selected sport mode.
You can also go to Map options » Select a route to find a list of your routes. Tap or press the middle button to select a route.
The map preview is visible for the route if the route has an offline map downloaded.
The selected route can also be viewed on the map before you started your exercise.
On the start view, press the top right button or swipe down to view the map with an overview of the route length. Tap the map to see a zoomed in view with distance (birds-eye-view) to the starting point.
The selected route is automatically visible in the map view during exercise if the chosen sport mode has a map available and GPS enabled. Depending on the selected sport mode and while on route, you can see the distance left, ETA (Estimated Time of Arrival) and ascent left or ETE (Estimated Time Enroute) to the route end.
If you are using waypoints, the distance, ETA, ascent left and ETE are referring to the next waypoint instead of the route end.
Tap the map to see the overview of the route and the distance to the route end. The watch automatically returns to the default view after a while.
All route information is not visible in low-power mode.
Turn your wrist, touch the screen or press the Power button to wake up the display.
As you navigate a route, your watch helps you stay on the correct path by giving you additional notifications as you progress along the route.
For example, if you go off route, the watch notifies you that you are not on the right track, as well as lets you know when you are back on route.
Once you reach a waypoint on the route, you get an informative popup showing you the distance to the next waypoint.
If you have changed the Location accuracy to Good a small delay for notifications can occur.
If you want to remove a route from your watch but still keep it in Suunto mobile app, select the route in the app on your phone and uncheck the option Add to watch.
Make sure that your watch is connected to Suunto mobile app and synced after the changes..
To delete a route completely from both the watch and Suunto mobile app, select the route in Suunto mobile app and choose the delete option.
With Suunto 7 , you have access to your music and other audio during sports – even with gloves on or in wet conditions.
Automatic media controls
Open media controls during exercise
Pause and skip tracks with buttons
Listen to music without your phone
If you start playing music from your phone during exercise, the media controls can appear on top of your exercise views.
To exit the media control view , swipe right.
If you need to pause or skip tracks during exercise you need to first leave Suunto Wear app, then open media controls.
Using a button shortcut this is easy even with gloves on or in wet conditions:
Your exercise continues to record even if you leave Suunto Wear app.
The media controls app supports using buttons in addition to touch gestures. With buttons, you can control your music even if your hands are sweaty or you have gloves on.
Pause & play
Press the middle button to pause, press again to play.
Next track
Press the top right button.
Previous track
Press the bottom right button.
Tones & vibration during exercise
Pool length
Power saving
Suunto Wear app uses sound and vibration to notify you during your exercise so that you can follow your progress without checking the screen all the time. For example, you hear a sound and feel the watch vibrate when you get an automatic lap update to make sure you won’t miss key stats.
Press the top right button to open
Suunto Wear app
.
Swipe up the menu and go to
Exercise options
»
Tones & vibration
.
Turn Tones on or off.
Press the top right button to open
Suunto Wear app
.
Swipe up the menu and go to
Exercise options
»
Tones & vibration
.
Turn Vibration on or off.
Your watch relies on pool length to determine the swimming intervals and to measure your swimming pace and distance. You can easily set pool length in exercise options before you start swimming.
.
Change the location accuracy
Change the display settings
When you are recording an exercise, Suunto 7 updates your location information every 1 second. To save battery power, you can change the GPS accuracy before or during your exercise.
The Location accuracy options are:
If you select Good Location accuracy your battery will last longer during your outdoor workouts. For some sport modes such as running or cycling, FusedTrack™ is used to improve tracking quality. FusedTrack™ uses motion sensors to log your movement between the different GPS readings, which will provide better tracking of your exercise.
How to change the Location accuracy before an exercise:
How to change the Location accuracy during an exercise:
The power-saving settings you choose are saved to the sport mode. Selecting the same sport mode (ex. running) a second time will automatically employ the previously used power-saving configuration (Location accuracy, display settings, etc).
By default, Display settings during exercise are set to off to optimize battery life.
Always-on map
Manage Always-on map during exercise
If you are doing a workout where you need to see the map at all times, you can choose to keep the map on during exercise.
Good to remember:
Keeping the screen on through the whole exercise significantly decreases the battery life.
As image persistence or screen burn-in is normal behaviour for OLED displays, keeping your screen on for long periods of time affects the life span of your display.
Activate Always-on map to see the map constantly without turning your wrist or pressing the power button:
Activating Always-on map will increase battery consumption.
The Power saving settings you choose are saved to the sport mode. Selecting the same sport mode (ex. running) a second time will automatically employ the previously used Power saving configuration (Always-on map, Location accuracy, etc).
Change map style
Download a custom offline map
Select a route
Change the location accuracy
Always-on map
Suunto Wear app has different map styles. To change map styles:
.
»
Map style
.
In addition to automatically downloaded local maps , Suunto Wear app allows you to download a custom offline map for your adventures away from home. For example, if you are not sure your travel destination has a Wifi network available, you can download a map for the area in advance.
.
»
Offline map
.
For local and custom offline maps, all heatmap styles are included in the download.
You can save one custom map on your watch at a time.
Profile settings
Units
Google Fit
Check your Suunto Wear app version
You can check your weight, height, birth year, gender, resting heart rate and max heart rate in your personal settings. To adjust the settings:
.
»
Profile
.
Suunto Wear app supports both metric (kg, km) and imperial (mi., lbs) unit systems for setting your personal information and for viewing your exercise stats.
.
»
Units
.
If you use Google Fit to track your daily activities and want to see how your exercises, daily activity and sleep recorded with Suunto Wear app impact your daily activity goals, connect Suunto Wear app with Google Fit. When connected, training insights from exercises recorded with Suunto Wear app will also be accessible in Google Fit.
.
»
Google Fit
.
In the diary you can find your previous exercises and see today’s daily activity stats and your last sleep.
To view your Diary on your watch:
.
to open a list of exercise summaries.
Remember to sync (and save) your exercises to Suunto mobile app. If you ever need to reset your watch, all unsynced exercises in the Diary will be lost.
Suunto 7 uses wrist heart rate (WHR) technology, also known as optical heart rate, which measures heart rate via LEDs to track blood flow in your wrist. This means that you can see your heart rate data during your exercise or in daily use without a chest heart rate strap.
Factors that affect wrist heart rate measurements
How to wear your watch to improve HR measurements
Heart rate during exercise
Daily heart rate
Suunto Wear app does not support using an external heart rate belt.
The accuracy of optical HR measurement is influenced by a number of factors and it can differ depending on the person. One of the factors that makes the biggest difference is how you wear your watch. The right fit can help improve the accuracy of your heart rate readings. Start with the following tips, then test and improve the fit of your watch until you find your personal optimal spot.
During daily use
Wear your Suunto watch at least 1 finger above your wrist bone and make sure the watch is snug on your wrist. Your watch should always maintain contact with your skin so that you can't see the light shining from the sensor.
During exercise
Test the fit – the key is to wear the watch as high up on your wrist as possible, and to prevent it from sliding down during exercise. A good indicator is to wear it about 2 fingers above your wrist bone . Again, make sure you wear the watch tight and close against the skin, however not tight enough to cut off blood circulation.
Too loose
Just right
The optical heart rate feature may not be accurate for every user during every activity. Optical heart rate may also be affected by an individual’s unique anatomy and skin pigmentation. Your actual heart rate may be higher or lower than the optical sensor reading.
Only for recreational use; the optical heart rate feature is not for medical use.
Always consult a doctor before beginning a training program. Overexertion may cause serious injury.
Allergic reaction or skin irritations may occur when products are in contact with skin, even though our products comply with industry standards. In such event, stop use immediately and consult a doctor.
Your watch can measure your heart rate throughout the day to give you an overview of your activity and recovery level.
The Heart rate Tile provides a quick way to check your current heart rate and the 24 hour graph visualizes how your heart rate changes throughout the day — when you rest and when you are active. While the graph updates every 10 minutes, your current heart rate is measured every second to give you up to date feedback.
You can also go to your Diary > Daily activity to see your daily heart rate information.
Your watch can measure your stress and recovery throughout the day to help you ensure you have enough in the tank to make it through the day and to maintain a healthy balance between activity, stress and recovery.
The Resources Tile provides a quick way to check your current resource level or see how sleep, daily activity and stress affect your body resources from the 24 hour graph. While the graph updates every 30 minutes, your current resource level is updated more frequently. The green bars indicate periods where you have been recovering.
If you are tracking sleep with your Suunto 7 , you can also follow the amount of body resources you have gained during the night and level of your total body resources when you wake up.
Body resources information can also be find in Suunto Wear app via Diary > Daily activity .
To turn on Daily heart rate & resources from Tiles:
To turn on Daily heart rate & resources from Suunto Wear app:
The Daily heart rate & resources tracking slightly increases battery usage.
Sleep tracking requires heart rate data. If you have turned sleep tracking on, Daily heart rate & resources are turned on as well.
Sleep tracking is not activated by default, so to track sleep you first need to activate this feature. There are two ways of activating the sleep tracking.
You can activate sleep tracking features from Suunto Sleep Tile :
It is also possible to activate the feature from Suunto Wear app:
You can get more insights into your sleep from the sleep report. The sleep report summarizes your sleep quality and the various sleep stages. It also shows your heart rate during your sleep and your body resources at your wake-up time.
To access your sleep report from the Sleep Tile:
The sleep report can also be accessed from Suunto Wear app:
You can silence your watch during sleep by turning on Cinema mode from the watch system settings. Cinema mode turns your display off so that it will not disturb you during sleep or while getting to sleep.
While in Cinema mode, your watch will also silence all notifications excluding alarms.
To activate Cinema mode:
Suunto mobile app provides even more insights into your sleep. From Suunto mobile app, you can check your sleep history logs and long term analysis.
The detailed sleep analysis and history logs can be found from day and diary views.
Connect your headphones to your phone and control music and other audio – adjust volume, pause and skip tracks – straight from your wrist without taking your phone out of your pocket.
Automatic media controls
Button shortcut to media controls
Download an app for your music
Exercise with music
Media controls will automatically appear on your watch when you start playing music or other audio from your phone.
To exit media controls, swipe right or press the Power button.
To go back to media controls while on the watch face, swipe down from the top of your screen or use the button shortcut (press middle button).
»
General
.
If you can’t see the media controls automatically on your watch when you start playing music from your phone:
By default, Suunto 7 has a button shortcut to media controls for easy access to your music and other audio – also during exercise.
Learn more about button shortcuts
Some music services like Spotify and Pandora offer an app for controlling your music with the watch. With a music app you can, for example, see your recently played tracks or save your favorite songs with your watch. You can find and download apps from Google Play Store on your watch.
Suunto 7 can store thousands of tracks so that you can listen to your favorite songs or other audio on the go – without your phone.
To listen to music on your watch without your phone you need:
Connect headphones to your watch
Long exercise and music
You need Bluetooth headphones to listen to music or other audio on your watch.
To connect your headphones to your watch:
.
Listening to music directly from your watch with Bluetooth headphones consumes a lot of power and makes the battery drain faster. This is good to keep in mind when you are planning to record longer exercises.
The features, apps and watch faces you use, and the way you use them, all affect how long your battery will last. Also, the more you interact with your watch – check and scroll through your notifications, browse maps and use features that require Internet connection – the more power is consumed.
To maximize the battery life of your watch in daily use, try the solutions below.
All watch faces designed by Suunto are power optimized to show time in a low-power mode without waking up the display and activating your watch. Keep in mind that other watch faces might not be optimized the same way.
If you recently added a new watch face and notice that your battery is draining faster than normal, try uninstalling that watch face.
Change your watch face
Delete a watch face
By default, the display and gestures to interact with your Suunto 7 are set up to use a minimum amount of power in daily use. For the best experience, use default settings with Suunto’s power optimized watch faces.
You need to use a power optimized watch face to use Power saver tilt.
Keep Tilt-to-wake off
If you turn Tilt-to-wake on, the display wakes up and
activates your watch every time you turn your wrist. For
longer battery life, press the Power button or use touch to
wake up the display.
Adjust display settings
Keep Always-on screen turned off
Let the screen turn off when you are not using your watch to
save power.
Adjust display settings
When your watch’s battery gets low or you are, for instance traveling, you can turn Battery Saver on to use your watch for longer. When Battery Saver is turned on, your Suunto 7 works just like a traditional watch – you can check the time and date, and see an estimation of remaining battery level.
If you turn Battery Saver on with a full battery, you can use Suunto 7 as a traditional watch for up to 40 days.
Battery Saver turns on automatically when the battery is getting critically low.
When Battery Saver is on, check the time by pressing the Power button.
Turning less important notifications off will reduce unnecessary interaction with your watch – you can stay focused and save battery at the same time.
Select which notifications show on your watch
If you recently installed an app and notice that your battery is draining faster than normal, try uninstalling that app. You can also remove apps that you don’t use to avoid any unnecessary data connections to your phone or the Internet.
When your watch is on, even with the screen off, it is still searching for and maintaining data connections. When you don’t need to be connected, you can save power by turning the connections to your phone and the Internet off using the Airplane mode.
to turn Airplane mode on.
After 30 minutes of inactivity, your watch will recognize that it’s not on your wrist and then switch to a low-power mode.
Suunto 7 is ideal for all sorts of activities. Battery consumption varies depending on your choice of sports – training outdoors with GPS uses up more power than training indoors. Also, the way you interact with your watch during the exercise – check your stats, browse maps, or use other features on your watch – will also influence the battery consumption.
To maximize the battery life of your watch during exercise, try the solutions below.
If you select Good Location accuracy your battery will last longer during your outdoor workouts. For some sport modes such as running or cycling, FusedTrack™ is used to improve tracking quality.
During exercise, Suunto Wear app automatically switches the display to a low-power mode after 10 seconds of inactivity to save more power. Suunto Wear app will still record and show your current exercise stats in this mode.
To save even more power, please check that Always-on map is not enabled.
Low-power mode does not affect the accuracy of your exercise data.
Using low-power mode together with Always-on map enabled will increase the power consumption.
Some movements and wet conditions such as rain drops or a wet sleeve, can sometimes wake up your display repeatedly without you noticing, and drain your battery faster than expected. To avoid accidental taps and button presses during exercise, you can lock the touch screen and button actions.
Lock touch screen and button actions
Suunto Wear app supports low-power mode during exercise. If you leave Suunto Wear app during your exercise, keep in mind that some actions and apps can consume a lot of battery, which may affect how long you can record your exercise.
Listening to music directly from your watch with Bluetooth headphones consumes a lot of power and makes the battery drain faster. When you are planning to train longer and want to listen to music, use your watch to control music that’s playing on your phone.
To get information about battery usage on your watch, open the Wear OS by Google app on your phone and go to Advanced settings » Watch battery.
Your battery info resets each time your watch is fully charged. The battery usage for apps and watch faces is an estimate, and not guaranteed to be accurate. Watch faces may use more battery than estimated.
The features, apps and watch faces you use, and the way you use them, all affect how long your battery will last. Also, the more you interact with your watch – check and scroll through your notifications, browse maps and use features that require Internet connection – the more power is consumed.
To maximize the battery life of your watch in daily use, try the solutions below.
All watch faces designed by Suunto are power optimized to show time in a low-power mode without waking up the display and activating your watch. Keep in mind that other watch faces might not be optimized the same way.
If you recently added a new watch face and notice that your battery is draining faster than normal, try uninstalling that watch face.
Change your watch face
Delete a watch face
By default, the display and gestures to interact with your Suunto 7 are set up to use a minimum amount of power in daily use. For the best experience, use default settings with Suunto’s power optimized watch faces.
You need to use a power optimized watch face to use Power saver tilt.
Keep Tilt-to-wake off
If you turn Tilt-to-wake on, the display wakes up and
activates your watch every time you turn your wrist. For
longer battery life, press the Power button or use touch to
wake up the display.
Adjust display settings
Keep Always-on screen turned off
Let the screen turn off when you are not using your watch to
save power.
Adjust display settings
When your watch’s battery gets low or you are, for instance traveling, you can turn Battery Saver on to use your watch for longer. When Battery Saver is turned on, your Suunto 7 works just like a traditional watch – you can check the time and date, and see an estimation of remaining battery level.
If you turn Battery Saver on with a full battery, you can use Suunto 7 as a traditional watch for up to 40 days.
Battery Saver turns on automatically when the battery is getting critically low.
When Battery Saver is on, check the time by pressing the Power button.
Turning less important notifications off will reduce unnecessary interaction with your watch – you can stay focused and save battery at the same time.
Select which notifications show on your watch
If you recently installed an app and notice that your battery is draining faster than normal, try uninstalling that app. You can also remove apps that you don’t use to avoid any unnecessary data connections to your phone or the Internet.
When your watch is on, even with the screen off, it is still searching for and maintaining data connections. When you don’t need to be connected, you can save power by turning the connections to your phone and the Internet off using the Airplane mode.
to turn Airplane mode on.
After 30 minutes of inactivity, your watch will recognize that it’s not on your wrist and then switch to a low-power mode.
Suunto 7 is ideal for all sorts of activities. Battery consumption varies depending on your choice of sports – training outdoors with GPS uses up more power than training indoors. Also, the way you interact with your watch during the exercise – check your stats, browse maps, or use other features on your watch – will also influence the battery consumption.
To maximize the battery life of your watch during exercise, try the solutions below.
If you select Good Location accuracy your battery will last longer during your outdoor workouts. For some sport modes such as running or cycling, FusedTrack™ is used to improve tracking quality.
During exercise, Suunto Wear app automatically switches the display to a low-power mode after 10 seconds of inactivity to save more power. Suunto Wear app will still record and show your current exercise stats in this mode.
To save even more power, please check that Always-on map is not enabled.
Low-power mode does not affect the accuracy of your exercise data.
Using low-power mode together with Always-on map enabled will increase the power consumption.
Some movements and wet conditions such as rain drops or a wet sleeve, can sometimes wake up your display repeatedly without you noticing, and drain your battery faster than expected. To avoid accidental taps and button presses during exercise, you can lock the touch screen and button actions.
Lock touch screen and button actions
Suunto Wear app supports low-power mode during exercise. If you leave Suunto Wear app during your exercise, keep in mind that some actions and apps can consume a lot of battery, which may affect how long you can record your exercise.
Listening to music directly from your watch with Bluetooth headphones consumes a lot of power and makes the battery drain faster. When you are planning to train longer and want to listen to music, use your watch to control music that’s playing on your phone.
To get information about battery usage on your watch, open the Wear OS by Google app on your phone and go to Advanced settings » Watch battery.
Your battery info resets each time your watch is fully charged. The battery usage for apps and watch faces is an estimate, and not guaranteed to be accurate. Watch faces may use more battery than estimated.
Please see our FAQs for Suunto 7 .
EPOC
Excess Post-exercise Oxygen Consumption (EPOC)
If you want to know about intensity, think EPOC! The higher your EPOC number, the higher the intensity of your workout - and the higher the amount of energy you'll spend recovering from your (presumably epic) exercise.
Beidou
Beidou is a Chinese satellite navigation system.
FusedAlti™
FusedAlti™ provides an altitude reading that is a combination
of GPS and barometric altitude. It minimizes the effect of
temporary and offset errors in the final altitude reading.
FusedTrack™
FusedTrack™ technology combines movement data with GPS data to
ensure more accurate tracking.
Glonass
Global Navigation Satellite System (GLONASS) is an alternative
positioning system to GPS.
GPS
The Global Positioning System (GPS) provides location and time
information in all weather conditions by satellites orbiting
Earth.
Popular starting points
Popular starting points are generated from exercises done by the
Suunto community and are visible as small dots in the heatmaps
for Suunto Wear app and Suunto app.
PTE
Peak Training Effect (PTE)
Check out PTE when you want to know how big of an impact your exercise had on your overall aerobic fitness. Looking at the PTE scale is the easiest way to grasp why it's useful: 1-2: Improves basic endurance, builds a good foundation for progress 3-4: Doing this 1-2 times a week effectively improves aerobic fitness 5: You're really exerting yourself and you shouldn't do this often.
Recovery time
Recovery time pretty much does what it states: it gives you an
estimation on how long you need to recover from your exercise
based on stats like duration and intensity. Recovery is a key
element of both your training and overall wellness. Taking time
to rest when needed is as important as your activities, and will
help prepare you for adventures to come.
Suunto Wear app
A built-in app on your
Suunto 7
to track your sports and adventures with accurate real-time data
and free offline maps and heatmaps.
Suunto app
A mobile companion app to sync and save your exercises from your
watch to your sports diary on your phone.
SWOLF
SWOLF is a not-all-that-catchy way of saying “how efficiently
you swim”. Basically, it measures how many strokes you need to
cover a certain distance when you’re swimming. That’s why a
lower SWOLF number means a more efficient swimming technique.
Wear OS by Google companion app
A mobile companion app that connects your
Suunto 7
with your phone so that you can use smart features like
notifications, Google Pay and more.
Please see our How to videos on Youtube.
Handle the unit with care – do not knock or drop it.
Under normal circumstances, the watch does not require servicing. On a regular basis, rinse it with fresh water, mild soap, and carefully clean the housing with a moist, soft cloth or chamois.
Use only original Suunto accessories - damage caused by non-original accessories is not covered by warranty.
Please dispose of the device in accordance with local regulations for electronic waste. Do not throw it in the garbage.
If you wish, you may return the device to your nearest Suunto dealer.
For more help with Wear OS by Google, please visit:
Wear OS by Google Help
Google Help
For more help with sport features by Suunto, please visit:
Our online support provides a comprehensive range of support materials, including the user guide, frequently asked questions, how to videos, service and repair options, our service center locator, warranty terms and conditions as well as contact details for our customer support.
If you could not find answers to your questions on our online support, please contact our customer support. We are happy to assist you.
EPOC
Excess Post-exercise Oxygen Consumption (EPOC)
If you want to know about intensity, think EPOC! The higher your EPOC number, the higher the intensity of your workout - and the higher the amount of energy you'll spend recovering from your (presumably epic) exercise.
Beidou
Beidou is a Chinese satellite navigation system.
FusedAlti™
FusedAlti™ provides an altitude reading that is a combination
of GPS and barometric altitude. It minimizes the effect of
temporary and offset errors in the final altitude reading.
FusedTrack™
FusedTrack™ technology combines movement data with GPS data
to ensure more accurate tracking.
Glonass
Global Navigation Satellite System (GLONASS) is an alternative
positioning system to GPS.
GPS
The Global Positioning System (GPS) provides location and time
information in all weather conditions by satellites orbiting
Earth.
Popular starting points
Popular starting points are generated from exercises done by
the Suunto community and are visible as small dots in the
heatmaps for Suunto Wear app and Suunto app.
PTE
Peak Training Effect (PTE)
Check out PTE when you want to know how big of an impact your exercise had on your overall aerobic fitness. Looking at the PTE scale is the easiest way to grasp why it's useful: 1-2: Improves basic endurance, builds a good foundation for progress 3-4: Doing this 1-2 times a week effectively improves aerobic fitness 5: You're really exerting yourself and you shouldn't do this often.
Recovery time
Recovery time pretty much does what it states: it gives you an
estimation on how long you need to recover from your exercise
based on stats like duration and intensity. Recovery is a key
element of both your training and overall wellness. Taking
time to rest when needed is as important as your activities,
and will help prepare you for adventures to come.
Suunto Wear app
A built-in app on your
Suunto 7
to track your sports and adventures with accurate real-time
data and free offline maps and heatmaps.
Suunto app
A mobile companion app to sync and save your exercises from
your watch to your sports diary on your phone.
SWOLF
SWOLF is a not-all-that-catchy way of saying “how efficiently
you swim”. Basically, it measures how many strokes you need to
cover a certain distance when you’re swimming. That’s why a
lower SWOLF number means a more efficient swimming technique.
Wear OS by Google companion app
A mobile companion app that connects your
Suunto 7
with your phone so that you can use smart features like
notifications, Google Pay and more.
Suunto Oy
Tammiston kauppatie 7 A
FI-01510 Vantaa
FINLAND
The manufacturing date can be determined from your device’s serial number. The serial number is always 12 characters long: YYWWXXXXXXXX.
In the serial number, the first two digits (YY) are the year and the following two digits (WW) are the week within the year when the device was manufactured.
For detailed technical specifications of Suunto 7 see “Product Safety and Regulatory Information” delivered together with your Suunto 7 or available at Suunto7Safety .
For compliance related information, see “Product Safety and Regulatory Information” delivered together with your Suunto 7 or available at Suunto7Safety
Suunto 7 , its logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved.
Google, Wear OS by Google, Google Play, Google Pay, Google Fit and other related marks and logos are trademarks of Google LLC.
App Store and iPhone are trademarks of Apple Inc., registered in the U.S. and other countries.
Other trademarks and trade names are those of their respective owners.
This product is protected by patents and pending patent applications and their corresponding national rights. For a list of the current patents, visit:
patents
Additional patent applications have been filed.
© Suunto Oy 01/2020. All rights reserved. Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of clients to obtain knowledge and information regarding the operation of Suunto products. Its contents shall not be used or distributed for any other purpose and/or otherwise communicated, disclosed or reproduced without the prior written consent of Suunto Oy. While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. This document content is subject to change at any time without notice. The latest version of this documentation can be downloaded at apac.suunto.com .
©Mapbox, ©OpenStreetMap
Prints use map data from Mapbox and OpenStreetMap and their data sources. To learn more, visit https://www.mapbox.com/about/maps/ and http://www.openstreetmap.org/copyright .
Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (hereinafter Service Center) will, at its sole discretion, remedy defects in materials or workmanship free of charge either by a) repairing, or b) replacing, or c) refunding, subject to the terms and conditions of this International Limited Warranty. This International Limited Warranty is valid and enforceable regardless of the country of purchase. The International Limited Warranty does not affect your legal rights, granted under mandatory national law applicable to the sale of consumer goods.
The International Limited Warranty Period starts at the date of original retail purchase.
The Warranty Period is two (2) years for Watches, Smart Watches, Dive Computers, Heart Rate Transmitters, Dive Transmitters, Dive Mechanical Instruments, and Mechanical Precision Instruments unless otherwise specified.
The Warranty Period is one (1) year for accessories including but not limited to Suunto chest straps, watch straps, chargers, cables, rechargeable batteries, bracelets and hoses.
The Warranty Period is five (5) years for failures attributable to the depth measurement (pressure) sensor on Suunto Dive Computers.
This International Limited Warranty does not cover:
Suunto does not warrant that the operation of the Product or accessory will be uninterrupted or error free, or that the Product or accessory will work with any hardware or software provided by a third party.
This International Limited Warranty is not enforceable if the Product or accessory:
You must provide proof of purchase to access Suunto warranty service. You must also register your product online at apac.suunto.com/register to receive international warranty services globally. For instructions on how to obtain warranty service, visit apac.suunto.com/warranty , contact your local Suunto retailer, or contact Suunto support at apac.suunto.com/support .
To the maximum extent permitted by applicable mandatory laws, this International Limited Warranty is your sole and exclusive remedy and is in lieu of all other warranties, expressed or implied. Suunto shall not be liable for special, incidental, punitive or consequential damages, including but not limited to loss of anticipated benefits, loss of data, loss of use, cost of capital, cost of any substitute equipment or facilities, claims of third parties, damage to property resulting from the purchase or use of the item or arising from breach of the warranty, breach of contract, negligence, strict tort, or any legal or equitable theory, even if Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service.
Allergic reactions or skin irritations may occur when product is in contact with skin, even though our products comply with industry standards. In such event, stop use immediately and consult a doctor.
Always consult your doctor before beginning an exercise program. Overexertion may cause serious injury.
Only for recreational use.
Do not entirely rely on the GPS or battery lifetime of the product. Always use maps and other backup material to ensure your safety.
Do not apply solvent of any kind to the product, as it may damage the surface.
Do not apply insect repellent on the product, as it may damage the surface.
Do not throw the product away, but treat it as electronic waste to preserve the environment.
Do not knock or drop the product, as it may get damaged.
At Suunto we use advanced sensors and algorithms to generate metrics that can help you in your activities and adventures. We strive to be as accurate as possible. However, none of the data our products and services collect is perfectly reliable, nor are the metrics they generate absolutely precise. Calories, heart rate, location, movement detection, shot recognition, physical stress indicators and other measurements may not match the real world. Suunto products and services are intended for recreational use only and are not meant for medical purposes of any kind.
