Recording an exercise

In addition to 24/7 activity monitoring, you can use your watch to record your training sessions or other activities to get detailed feedback and follow your progress.

To record an exercise:

1. Put on a heart rate sensor (optional).

2. Swipe down or press the upper button to open the launcher.

3. Tap the exercise icon or press the middle button.

   

4. Swipe up or down to scroll through the sport modes and tap on the one you want to use. Alternatively, scroll with the upper and lower buttons and select with the middle button.

5. Above the start indicator, a set of icons appear, depending on what you are using with the sport mode (such as heart rate and connected GPS). The arrow icon (connected GPS) flash gray while searching and turn green once a signal is found. The heart icon (heart rate) flash gray while searching and when once a signal is found, it turns into a colored heart attached to a belt if you are using a heart rate sensor or a colored heart without the belt if you are using the optical heart rate sensor. There is also a battery estimation visible, that tells you how many hours you can exercise before the battery runs out.

   If you are using a heart rate sensor but the icon turns to green only (meaning that the optical heart rate sensor is active), check that the heart rate sensor is paired, see Pairing PODs and sensors, and select the sport mode again.

   You can wait for each icon to turn green or start the recording as soon as you like by pressing the middle button.

   

   Once the recording is started, the selected heart rate source is locked and cannot be changed during the ongoing training session.

6. While recording, you can switch between displays with the middle button or by using the touch screen if it is enabled.

7. Press the upper button to pause the recording. Stop and save with the lower button or continue with the upper button.

   

If the sport mode you selected has options, such as setting a duration target, you can adjust them before starting the recording by swiping up or pressing the lower button. You can also adjust sport mode options while recording by keeping the middle button pressed.

TIP:

During the recording, you can tap on the screen to get a pop-up that shows current time and battery level.

If you are using a multisport mode, switch sports by keeping the upper button pressed.

After you stop the recording, you are asked how you felt. You can answer or skip the question. (See Feeling) Then you get a summary of the activity that you can browse through with the touch screen or buttons.

If you made a recording you don't want to keep, you can delete the log entry by scrolling to the bottom of the summary and tapping the delete button. You can also delete logs in the same way from the logbook.

 

Sport modes

Your watch comes with a wide range of pre-defined sport modes. The modes are designed for specific activities and purposes, from a casual walk outside to a triathlon race.

When you record an exercise (see Recording an exercise), you can swipe up and down to see the short list of sport modes. Tap the icon at the end of the short list to view the complete list and see all sport modes.

Each sport mode has a unique set of displays that show different data depending on the selected sport mode. You can edit and customize the data shown on the watch display during your exercise with Suunto app.

Learn how to customize sport modes in Suunto app (Android) or Suunto app (iOS).

 

Using targets when exercising

It is possible to set different targets with your Suunto 9 Peak when exercising.

If the sport mode you selected has targets as an option, you can adjust them before starting the recording by swiping up or pressing the lower button.

To exercise with general target:

1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
2. Tap Target or press the middle button.
3. Select Duration or Distance .
4. Select your target.
5. Swipe right to go back to the sport mode options.

When you have general targets activated, a target gauge is visible on every data display showing your progress.

You will also receive a notification when you have reached 50% of your target and when your selected target is fulfilled.

To exercise with intensity target:

1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
2. Tap Intensity zones or press the middle button.
3. Select HR zones , Pace zones or Power zones . (The options depends on selected sport mode and if you have a power pod paired with the watch).
4. Select your target zone.
5. Swipe right to go back to the sport mode options.

 

Navigating during exercise

You can navigate a route or to a POI while you are recording an exercise.

The sport mode you are using needs to have GPS enabled to be able to access the navigation options. If the sport mode GPS accuracy is OK or Good, when you select a route or POI, the GPS accuracy is changed to Best.

To navigate during exercise:

1. Create a route or POI in Suunto app and sync your watch if you haven't done so already.
2. Select a sport mode that uses GPS and then swipe up or press the lower button to open the options. Alternatively, start your recording first, and then keep the middle button pressed to open the sport mode options.
3. Scroll to Navigation and tap the setting or press the middle button.
4. Swipe up and down or press the upper and lower buttons to select a navigation option and press the middle button.
5. Select the route or POI you want to navigate and press the middle button. Then press the upper button to start navigating.

If you have not started the exercise recording yet, the last step takes you back to the sport mode options. Scroll up to the start view and start your recording as normal.

While exercising, swipe right or press the middle button to scroll to the navigation display where you will see the route or POI that you selected. For more information on the navigation display, see Navigating to a POI and Routes.

While in this display you can swipe up or press the lower button to open your navigation options. From the navigation options, you can, for example, select a different route or POI, check your current location coordinates, as well as end navigation by selecting Breadcrumb .

 

Snap to route

In urban surroundings the GPS can struggle to follow you correctly. If you select one of you predefined routes and follow that route, the watch GPS is used purely to locate where you are on the predefined route, not actually creating a track from the run. The recorded track will be identical to the route used for the run.

To use Snap to route during exercise:

1. Create a route in Suunto app and sync your watch if you haven't done so already.
2. Select a sport mode that uses GPS and then swipe up or press the lower button to open the options.
3. Scroll to Navigation and tap it or press the middle button.
4. Select Snap to route and press the middle button.
5. Select the route you want to use and press the middle button.
6. Press the upper button or tap Navigate .

Start your exercise as normal and follow the selected route.

 

Battery power management

Your Suunto 9 Peak has a battery power management system uses intelligent battery technology to help ensure you watch does not run out of power when you need it most.

Before you start recording an exercise (see Recording an exercise) you see an estimate of how much battery life you have left in the current battery mode.

There are four predefined battery modes; Performance (default), Endurance , Ultra and Tour . Changing between these modes will change the lifetime of the battery but also change the performance of the watch.

NOTE:

By default, Ultra and Tour mode disable all HR tracking (both wrist and chest). To enable HR tracking (in Ultra and Tour mode) go to Options under the start indicator.

While in the start display, tap Options » Battery mode to change battery modes and see how each mode affects the performance of the watch.

TIP:

You can also quickly change the battery mode in the start display by pressing the upper button.

In addition to these four predefined battery modes, you can create a custom battery mode with your own desired settings. The custom mode is specific for that sport mode, making it possible to create a custom battery mode for every sport mode.

NOTE:

If while exercising you start navigating or use navigation data like estimated time of arrival (ETA), the GPS goes to Best , regardless of the battery mode.

Battery notifications

In addition to the battery modes, your watch uses smart reminders to help you ensure you have enough battery life for your next adventure. Some reminders are preemptive based on, for example, your activity history. You also get notified, for example, when the watch notices you are running low on battery while recording an activity. It will automatically suggest changing to a different battery mode.

Your watch will alert you once when the battery is at 20% and again at 10%.

 

Swimming

You can use your Suunto 9 Peak for swimming in pools or openwater.

When you use a pool swimming sport mode, the watch relies on the pool length to determine distance. You can change the pool length as needed under the sport mode options before you start swimming

Openwater swimming relies on GPS to calculate distance. Because GPS signals do not travel under water, 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:

• Sync your watch with your online account before you go swimming to optimize your GPS with the latest satellite orbit data.
• After you select an openwater swimming sport mode and a GPS signal is acquired, wait at least three minutes before starting your swim. This gives the GPS time to establish strong positioning.

 

Interval training

Interval workouts are a common form of training consisting of repetitive sets of high and low intensity efforts. With Suunto 9 Peak, you can define in the watch your own interval training for each sport mode.

When defining your intervals, you have four items to set:

• Intervals: on/off toggle that enables interval training. When you toggle this on, an interval training display is added to your sport mode.
• Repetitions: the number of interval + recovery sets you want to do.
• Interval: the length of your high intensity interval, based on distance or duration.
• Recovery: the length of your rest period between intervals, based on distance or duration.

Keep in mind that if you use distance to define your intervals, you need to be in a sport mode that measures distance. The measurement can be based on GPS, or from a foot or bike POD, for example.

NOTE:

If you are using intervals, you cannot activate navigation.

To train with intervals:

1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.

2. Scroll down to Intervals and tap the setting or press the middle button.

3. Toggle intervals on and adjust the settings described above.

   

4. Scroll back up to the start view and start your exercise as normal.

5. Swipe left or press the middle button until you reach the intervals display and press the upper button when you are ready to start your interval training.

   

6. If you want to stop the interval training before you have completed all your repetitions, keep the middle button pressed to open the sport mode options and toggle off Intervals .

NOTE:

While you are in the intervals display, buttons work as normal, for example, pressing the upper button pauses the exercise recording, not just the interval training.

After you have stopped your exercise recording, interval training is automatically toggled off for that sport mode. The other settings, however, are maintained so you can easily start the same workout the next time you use the sport mode.

 

Display theme

To increase the readability of your watch screen while exercising or navigating, you can change between light and dark themes.

With the light theme, the display background is light and the numbers dark.

With the dark theme, the contrast is reverse, with the background dark and the numbers light.

The theme is a global setting that you can change in your watch from any of your sport mode options.

To change display theme in sport mode options:

1. Go to any sport mode and swipe up or press the lower button to open the sport mode options.
2. Scroll down to Theme and press the middle button.
3. Switch between Light and Dark by swiping up or down or by pressing the upper and lower buttons, and accept with the middle button.
4. Scroll back up to exit the sport mode options, and start (or exit) the sport mode.

 

Autopause

Autopause pauses the recording of your exercise when your speed is less than 2 km/h (1.2 mph). When your speed increases to more than 3 km/h (1.9 mph), the recording continues automatically.

You can turn autopause on/off for each sport mode the sport mode settings in the watch before you start your exercise recording.

If autopause is on during a recording, a pop-up notifies you when the recording is paused automatically.

Tap the resume pop-up to check the current time and battery level.

You can let the recording resume automatically when you start moving again, or manually resume from the pop-up screen by pressing the upper button.

 

Feeling

If you are training regularly, following how you feel after each session is an important indicator of your overall physical condition. A coach or personal trainer can also use your feeling trend to track your progress over time.

There are five degrees of feeling to choose from:

• Poor
• Average
• Good
• Very good
• Excellent

What these options mean exactly are up to you (and your coach) to decide. The important thing is that you use them consistently.

For each training session, you can record how you felt in the watch directly after stopping the recording by answering the ' How was it? ' question.

You can skip answering the question by pressing the middle button.

 

 

 

Media controls

Your Suunto 9 Peak can be used to control the music, podcast, other media played on your phone or being cast from your phone to another device. The media controls are on by default but can be turned off under Settings » Media controls .

NOTE:

You need to pair your watch with your phone before you can use Media controls.

To access the media controls, press the middle button from watch face or, during an exercise, press the middle button until the media control display is shown.

In the media control display, the buttons have the following functions:

• Play/Pause: Upper right button

• Next track/episode: Lower right button

• Previous track/episode: Upper right button (long press)

• Volume:

   

  Lower right button (long press), will open volume controls

  • In the volume controls display, the upper right button will increase the volume and the lower right button will decrease the volume. Press the middle button to return to media control display.

Press the middle button to exit the media control display.

NOTE:

If your watch has a touch screen, the media controls can also be used by tapping the icons on the screen.

 

 

 

Logbook

You can access the logbook by swiping down or pressing the upper button until you see the logbook icon..

Tap on the log entry you want to view and scroll through the log by swiping up or down or by pressing the upper right or lower right buttons.

NOTE:

The log entry remains gray until it has been synced with your online account.

To exit the log, swipe right or keep the middle button pressed. You can also just double-tap on the screen to return to the watch face.

 

 

Navigation

 

Altitude navigation

If you are navigating a route that has altitude information, you can also navigate based on ascent and descent using the altitude profile display. While in the main navigation display (where you see your route), swipe left or press the middle button to switch to the altitude profile display.

The altitude profile display shows you the following information:

• top: your current altitude
• center: altitude profile showing your current position
• bottom: remaining ascent or descent (tap screen to change views)

If you stray too far off from the route while using altitude navigation, your watch will give you an Off route message in the altitude profile display. If you see this message, scroll to the route navigation display to get back on track before continuing with altitude navigation.

 

Bearing navigation

Bearing navigation is a feature that you can use outdoors to follow the target path for a location you see or have looked at from map ahead. You can use this feature stand alone as a compass or together with a paper map.

If you set the target distance and altitude while setting the direction, your watch can be used to navigate to that target location.

To use bearing navigation during an exercise (only available for outdoor activities):

1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
2. Tap Navigation or press the middle button.
3. Select Bearing
4. If needed, calibrate the compass by following the on-screen instructions.
5. Point the blue arrow on the screen towards your target location and press the middle button.
6. If you do not know the distance and altitude to the location, select No
7. Press the middle button to acknowledge the set bearing and go back to the sport mode options.
8. If you know the distance and altitude to the location, select Yes
9. Enter the distance and altitude to the location.
10. Press middle button to acknowledge the set bearing and go back to the sport mode options.

To use bearing navigation without exercising:

1. Scroll to Navigation by swiping down or pressing the top button.
2. Select Bearing
3. If needed, calibrate the compass by following the on-screen instructions.
4. Point the blue arrow on the screen towards your target location and press the middle button.
5. If you do not know the distance and altitude to the location, select No and follow the blue arrow to the location.
6. If you do know the distance and altitude to the location, select Yes
7. Enter the distance and altitude to the location and follow the blue arrow to the location. The display will also show the distance and altitude left to the location.
8. Set a new bearing by swiping up or by pressing the lower button.
9. End the navigation by pressing the top button.

 

Compass

Suunto 9 Peak has a digital compass that allows you to orient yourself in relation to magnetic north. The tilt-compensated compass gives you accurate readings even if the compass is not horizontally level.

You can access the compass from the launcher under Navigation » Compass .

The compass display includes the following information:

• Arrow pointing to magnetic north
• Heading cardinal
• Heading in degrees
• Time of day (local time) or battery level; tap on screen to change views

To exit the compass, swipe right or keep the middle button pressed.

While you are in the compass display, you can swipe up from the bottom of the screen or press the lower button to open a list of shortcuts. The shortcuts give you quick access to navigation actions such as checking the coordinates of your current location or selecting a route to navigate.

Swipe down or press the upper button to exit the list of shortcuts.

 

Calibrating compass

If the compass is not calibrated, you are prompted to calibrate the compass when you enter the compass display.

If you want to re-calibrate the compass, you can start the calibration again from the settings under Navigation » Navigation settings » Calibrate compass .

 

Setting declination

To ensure correct compass readings, set an accurate declination value.

Paper maps point to true north. Compasses, however, point to magnetic north – a region above the Earth where the Earth’s magnetic fields pull. Because magnetic North and true North are not at the same location, you must set the declination on your compass. The angle in between magnetic and true north is your declination.

The declination value appears on most maps. The location of magnetic north changes yearly, so the most accurate and up-to-date declination value can be found from websites such as www.magnetic-declination.com ).

Orienteering maps, however, are drawn in relation to magnetic north. If you are using an orienteering map, you need to turn the declination correction off by setting the declination value to 0 degrees.

You can set your declination value from the settings under Navigation » Navigation settings » Declination .

 

Find back

If you are using GPS when recording an activity, Suunto 9 Peak automatically saves the starting point of your exercise. With Find back, Suunto 9 Peak can guide you directly back to your starting point.

To start Find back:

1. Start an exercise with GPS.

2. Swipe left or press the middle button until you have reached the navigation display.

3. Swipe up or press the lower button to open the shortcut menu.

4. Scroll to Find back and tap the screen or press the middle button to select.

   

The navigation guidance is shown as the last display on the selected sport mode.

To view additional details about your current position:

1. From the Find back view, swipe up or press the lower button to open the shortcut menu.

2. Select Details .

   

3. Swipe up or press the lower button to scroll through the list.

   

Swipe right or press the middle button to exit the details view.

 

Routes

You can use your Suunto 9 Peak to navigate routes. Plan your route with Suunto app and transfer it to your watch with the next sync.

To navigate on a route:

1. Swipe down or press the upper button to open the launcher.

2. Scroll to Navigation and tap on the icon or press the middle button.

   

3. Scroll to Routes and press the middle button to open your list of routes.

   

4. Scroll to the route you want to navigate to and press the middle button.

   

5. Select Start exercise if you want to use the route for exercising or select Navigate only if you only want to navigate the route.

   NOTE:

   If you only navigate the route, nothing will be save or logged in Suunto app.

6. Press the upper button again at any time to stop navigating.

Tap the screen to switch between the overview map and a more detailed view.

In the detailed view, zoom in and out by tapping the screen or keeping the middle button pressed. Adjust the zoom level with the upper and lower buttons.

While you are in the navigation display, you can swipe up from the bottom of the screen or press the lower button to open a list of shortcuts. The shortcuts give you quick access to navigation actions such as saving your current location or selecting another route to navigate.

It is also possible to start an exercise from the shortcut list. Selecting Start exercise will open the sport modes menu and you can start recording your exercise. If you end the exercise, the navigation will also end.

All sport modes with GPS also have a route selection option. See Navigating during exercise.

Navigation guidance

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 more than 100 m (330 ft) 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 of POI on the route, you get an informative popup showing you the distance and estimated time en route (ETE) to the next waypoint or POI.

NOTE:

If you navigating a route that crosses itself, such as a figure-8, and you make a wrong turn at the crossing, your watch assumes you are intentionally going in a different direction on the route. The watch shows the next waypoint based on the current, new direction of travel. So, keep an eye on your breadcrumb trail to ensure you are going the right way when you are navigating a complicated route.

Turn-by-turn navigation

When creating routes in Suunto app, you can choose to activate turn-by-turn instructions. When the route is transferred to your watch and used for navigation, it will give you turn-by-turn instructions with a sound alert and information on which way to turn.

 

Turn-by-turn navigation powered by Komoot

If you are a Komoot member, you can find or plan routes with Komoot and sync these to your Suunto 9 Peak via Suunto app. In addition, your exercises recorded with your watch will automatically be synchronized to Komoot.

When using route navigation with your Suunto 9 Peak together with routes from Komoot, your watch will give you turn-by-turn instructions with a sound alert and a text on which way to turn.

To use turn-by-turn navigation powered by Komoot:

1. Register at Komoot.com
2. In Suunto app, select partner services.
3. Select Komoot and connect by using the same credentials you used at the Komoot registration.

All your selected or planned routes (called “tours” in Komoot) in Komoot will automatically synchronize to Suunto app, which you then easily can transfer to your watch.

Follow the instructions in section Routes and select your route from Komoot to get turn-by-turn instructions.

For more information regarding the partnership between Suunto and Komoot, please see http://www.suunto.com/komoot

NOTE:

Komoot is currently not available in China.

 

Points of interest

A point of interest, or POI, is a special location, such as camping spot or vista along a trail, you can save and navigate to later. You can create POIs in Suunto app from a map and do not have to be at the POI location. Creating a POI in your watch is done by saving your current location.

Each POI is defined by:

• POI name
• POI type
• Date and time created
• Latitude
• Longitude
• Elevation

You can store up to 250 POIs in your watch.

 

Adding and deleting POIs

You can add a POI to your watch either with Suunto app or by saving your current location in the watch.

If you are outside with your watch and come across a spot you want to save as a POI, you can add the location directly in your watch.

To add a POI with your watch:

1. Swipe down or press the upper button to open the launcher.
2. Scroll to Navigation and tap on the icon or press the middle button.
3. Swipe up or press the lower button to scroll down to Your location and press the middle button.
4. Wait for the watch to activate GPS and find your location.
5. When the watch displays your latitude and longitude, press the upper button to save your location as a POI and select the POI type.
6. By default the POI name is the same as the POI type (with a running number after it). You can edit the name later in Suunto app.

Deleting POIs

You can remove a POI by deleting the POI from the POI list in the watch or removing it in Suunto app.

To delete a POI in your watch:

1. Swipe down or press the upper button to open the launcher.
2. Scroll to Navigation and tap on the icon or press the middle button.
3. Swipe up or press the lower button to scroll down to POIs and press the middle button.
4. Scroll to the POI you want to remove from the watch and press the middle button.
5. Scroll to the end of the details and select Delete .

When you delete a POI from your watch, the POI is not permanently deleted.

To permanently delete a POI, you need to delete the POI in Suunto app.

 

Navigating to a POI

You can navigate to any POI that is in your watch POI list.

NOTE:

When navigating to a POI, your watch uses full power GPS.

To navigate to a POI:

1. Swipe down or press the upper button to open the launcher.
2. Scroll to Navigation and tap on the icon or press the middle button.
3. Scroll to POIs and press the middle button to open your list of POIs.
4. Scroll to the POI you want to navigate to and press the middle button.
5. Press the upper button to start navigating.
6. Press the upper button again at any time to stop navigating.

The POI navigation has two views:

• POI view with direction indicator and distance to the POI

• map view showing your current location relative to the POI and your breadcrumb trail (the track you have traveled)

Swipe left or right, or press the middle button, to switch between views.

TIP:

While in the POI view, tap on the screen to see additional information in the lower row such as altitude difference between current position and POI and estimated time of arrival (ETA) or en route (ETE).

In the map view, other POIs nearby are shown in gray. Tap on the screen to switch between the overview map and a more detailed view. In the detailed view, you adjust the zoom level by pressing the middle button and then zooming in and out with the upper and lower buttons.

While navigating, you can swipe up from the bottom of the screen or press the lower button to open a list of shortcuts. The shortcuts give you quick access to POI details and actions such as saving your current location or selecting another POI to navigate to, as well as ending navigation.

 

POI types

The following POI types are available in Suunto 9 Peak:

	generic point of interest
	Bedding (animal, for hunting)
	Begin (start of a route or trail)
	Big game (animal, for hunting)
	Bird (animal, for hunting)
	Building, home
	Cafe, food, restaurant
	Camp, camping
	Car, parking
	Cave
	Cliff, hill, mountain, valley
	Coast, lake, river, water
	Crossroad
	Emergency
	End (end of a route or trail)
	Fish, fishing spot
	Forest
	Geogache
	Hostel, hotel, lodging
	Info
	Meadow
	Peak
	Prints (animal tracks, for hunting)
	Road
	Rock
	Rub (animal marking, for hunting)
	Scrape (animal marking, for hunting)
	Shot (for hunting)
	Sight
	Small game (animal, for hunting)
	Stand (for hunting)
	Trail
	Trail cam (for hunting)
	Waterfall

 

 

 

 

Daily activity

 

Activity monitoring

Your watch keeps track of your overall activity level 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 activity counter automatically resets at midnight every day. At the end of the week (Sunday), the watch provides a summary of your activity showing your average for the week and daily totals.

From the watch face display, swipe up or press the lower button to see your total steps for the day.

Your watch counts steps using an accelerometer. The total step count accumulates 24/7, also while recording training sessions and other activities. However, with some specific sports, such as swimming and cycling, steps are not counted.

In addition to steps, you can tap on the display to see estimated calories for the day.

The large number in the center of the display is the estimated amount of active calories you have burned so far during the day. Below this you see the total calories burned. The total includes both active calories and your Basal Metabolic Rate (see below).

The ring in both displays indicates how close you are to your daily activity goals. These targets can be adjusted to your personal preferences (see below)

You can also check your steps over the last seven days with a swipe to the left. Swipe left or press the middle button again to see calories consumption.

Swipe up to check your activity over the last seven days in numbers instead of a graph.

Activity goals

You can adjust your daily goals for both steps and calories. While in the activity display, tap and hold your finger on the screen or keep the middle button pressed to open the activity goal settings.

When setting your steps goal, you define the total number of steps for the day.

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.

When you set a calorie goal, you define how many calories you want to burn in addition to your BMR. These are your so-called active calories. The ring around the activity display advances according to how many active calories you burn during the day compared to your goal.

 

Instant HR

The instant heart rate (HR) display provides a quick snapshot of your heart rate.

From the watch face view, swipe up or press the lower button to scroll to the HR display.

Swipe down or press the upper button to exit the display and return to the watch face view.

 

Daily HR

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, by swiping up or pressing the lower button, you get an estimation of your average hourly calorie consumption rate and 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 yet fully recovered from your last training session.

If you record an exercise, the daily HR values reflect the elevated heart rate and calorie consumption from your training. But keep in mind that the graph and consumption rates are averages. If your heart rate peaks at 200 bpm while exercising, the graph does not show that maximum value, but rather the average from the 24 minutes during which you hit that peak rate.

Before you can see the daily HR display values, you need to activate the daily HR feature. You can toggle the feature on or off from the settings under Activity . If you are in the daily HR display, you can also access the activity settings by keeping the middle button pressed.

With the daily HR feature on, your watch activates the optical heart rate sensor on a regular basis to check your heart rate. This slightly increases battery power consumption.

Once activated, your watch needs 24 minutes before it can start display daily HR information.

To view daily HR:

1. From the watch face view, swipe up or press the lower button to scroll to the HR display.
2. Swipe left to enter the daily HR display.
3. Swipe up or press the lower button to see your calorie consumption.

 

Blood oxygen

WARNING:

Suunto 9 Peak is not a medical device and the blood oxygen level indicated by Suunto 9 Peak is not intended for diagnosing or monitoring medical conditions.

You can measure your blood oxygen levels with Suunto 9 Peak.

Blood oxygen level can provide an indication of overtraining or fatigue and the measurement can also be a helpful indicator of high altitude acclimation progress.

Normal blood oxygen levels are between 96% and 99% at sea level. At high altitudes, healthy values can be slightly lower. Successful acclimation to high altitude makes the value increase again.

You can see your blood oxygen level in the Heart rate view:

1. From the watch face, press the lower button or swipe up to enter the Heart rate display.
2. Tap to enter the Blood oxygen display.
3. Hold your hand still while the watch is measuring.
4. If the measuring failed, please follow the in-watch instructions.
5. When the measuring is complete, your blood oxygen value is displayed.

You can also measure your blood oxygen level during your sleep, see Sleep tracking.

 

 

Outdoor insight

Suunto 9 Peak constantly measures absolute air pressure using the built-in pressure sensor. Based on this measurement and your altitude reference value, it calculates altitude or air pressure.

CAUTION:

Keep the area around the two air pressure sensor holes located at six o'clock on the side of your watch free of dirt and sand. Never insert any objects into the holes as this may damage the sensor.

Swipe up or press the lower button to view the current altitude and barometric pressure.

Tap the display to view the current temperature.

Swipe left or press the middle button to switch between altimeter and barometer trend graphs.

Be sure to have your altitude reference value set correctly (see Altimeter). The altitude of your current location can be found from most topographic maps or major on-line map services such as Google Maps.

Changes in local weather conditions affect altitude readings. If local weather changes often, you should reset the altitude reference value regularly, preferably before starting your next journey.

TIP:

While in the altimeter or barometer graph view, keep the middle button pressed for quick access to the outdoor settings where you can adjust the reference value.

Automatic alti-baro profile

Weather and altitude changes both cause a change in air pressure. To handle this, Suunto 9 Peak automatically switches between interpreting changes in air pressure as altitude or weather changes based on your movement.

If your watch senses vertical movement, it switches to measuring altitude. When you are viewing the altitude graph, it is updated with a maximum delay of 10 seconds.

If you are at a constant altitude (less than 5 meters of vertical movement within 12 minutes), your watch interprets air pressure changes as weather changes and adjusts the barometer graph accordingly.

 

Altimeter

Suunto 9 Peak uses barometric pressure to measure altitude. To get accurate readings, you need to define an altitude reference point. This can be your current elevation if you know the exact value. Alternatively, you can use FusedAlti (see FusedAlti™) to set your reference point automatically.

Set your reference point from the settings under Outdoor .

 

 

 

 

Training insight

Your watch provides an overview of your training activity.

Swipe up or press the lower button to scroll to the training insight view

Swipe left or press the middle button twice to see a graph with all your activities for the last 3 weeks and the average duration. Tap the screen to toggle between the different activities you have done for the last 3 weeks.

Swipe up or press the lower right button to see a summary of your current week. The summary includes duration and calories. Swiping up when a specific activity is chosen will show details of that activity.

 

 

 

Recovery

Recovery time is an estimate in hours of how long your body needs to recuperate after training. The time is based on the duration and intensity of your recorded activities, as well as your overall fatigue.

Recovery time accumulates from all types of exercise. In other words, you accumulate recovery time on long, low intensity training session as well as at high intensity.

The time is cumulative across training sessions, so if you train again before the time has expired, the newly accumulated time is added to the remainder from your previous training session.

To view your recovery time, from the watch face, swipe up or press the lower right button until you see the training and recovery display. Tap to toggle between training and recovery.

Because recovery time is an estimation only, the accumulated hours count down steadily regardless of your fitness level or other individual factors. If you are very fit, you may recover faster than estimated. On the other hand, if you have the flu, for example, your recovery may be slower than estimated.

 

 

Sleep tracking

A good night's sleep is important for a healthy mind and body. You can use your watch to track your sleep and follow how much sleep you are getting on average.

When you wear your watch to bed, Suunto 9 Peak tracks your sleep based on accelerometer data.

To track sleep:

1. Go to your watch settings, scroll down to Sleep and press the middle button.

2. Toggle on Sleep tracking .

   

3. Set the times for going to bed and waking up according to your normal sleep schedule.

After you have defined your bedtime, you can choose to have your watch in Do Not Disturb mode during your sleeping hours and also choose if you want to measure your Blood oxygen during your sleep.

Step 3 above, defines your bedtime. Your watch uses that period to determine when you are sleeping (during your bedtime) and reporting all sleep as one session. 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.

NOTE:

If you go to bed before your bedtime and also wake up after your bedtime, your watch does not count that as a sleep session. You should set your bedtime according to the earliest you may go to bed and the latest you may wake up.

Once you have enabled sleep tracking, you can also set your sleep target. A typical adult needs between 7 and 9 hours of sleep per day, though your ideal amount of sleep may vary from the norms.

Sleep trends

When you wake up, you are greeted with a summary of your sleep. The summary includes, for example, the total duration of your sleep, as well as the estimated time you were awake (moving around) and the time you were in deep sleep (no movement).

In addition to the sleep summary, you can follow your overall sleep trend with the sleep insight. From the watch face, press the lower right button until you see the Sleep display. The first view shows your last sleep compared to your sleep target.

While in the sleep display, you can swipe left to see your average sleep over the last seven days. Swipe up to see your actual sleeping hours for the last seven days.

While in the average sleep display you can swipe left to see a graph over your average HR values for the last seven days.

Swipe up to see the actual HR values for the last seven days.

NOTE:

From the Sleep display, you can keep the middle button pressed to access sleep tracking settings.

NOTE:

All sleep measurements are based on movement only, so they are estimates that may not reflect your actual sleep habits.

Sleep quality

In addition to duration, your watch can also assess sleep quality by following your heart rate variability during sleep. The variation is an indication of how well your sleep is helping you rest and recover. Sleep quality is shown on scale from 0 to 100 in the sleep summary, with 100 being the best quality.

Measuring heart rate and blood oxygen while sleeping

If you wear your watch during the night, you can get additional feedback on your heart rate and blood oxygen level (needs to be activated in the sleep tracking settings) while sleeping. To keep the optical heart rate on during the night, ensure that Daily HR is enabled (see Daily HR).

Automatic Do Not Disturb mode

You can use the auto Do Not Disturb setting to automatically enable Do Not Disturb mode while you sleep.

 

 

 

Stress and recovery

Your resources are a good indication of your body's energy levels and translate into your ability to handle stress and cope with the day's challenges.

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.

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 and to get those during the day, daily HR must be enabled, see Daily HR.

It is important that your Max HR and Rest HR are set to match your heart rate to ensure that you get the most accurate readings. By default, the Rest HR is set to 60 bpm and the Max HR is based on your age.

These HR values can easily be changed in the settings under GENERAL -> PERSONAL .

TIP:

Use the lowest heart rate reading measured during your sleep as your Rest HR.

Press the lower right button to scroll to the stress and recovery display.

The gauge around this display indicates your overall resource level. If it is green, it means you are recovering. 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. In this screenshot, for example, you have been recovering for the last four hours.

Press the middle button to see a bar chart of your resources over the last 16 hours.

The green bars indicate periods where you have been recovering. The percentage value is an estimate of your current resource level.

 

 

 

 

Fitness level

Good aerobic fitness is important for your overall health, well-being and sports performance.

Your aerobic fitness level is defined as VO2max (maximal oxygen consumption), a widely recognized measure of aerobic endurance capacity. In other words, VO2max shows how well your body can use oxygen. The higher your VO2max, the better you can use oxygen.

The estimation of your fitness level is based on detecting your heart rate response during each recorded running or walking workout. To get your fitness level estimated, record a run or walk with a duration for at least 15 minutes while wearing your Suunto 9 Peak.

Your watch is able to provide an estimation of your fitness level for all running and walking workouts.

Your current estimated fitness level is shown in the fitness level display. From the watch face, press the lower right button to scroll to the fitness level display.

NOTE:

If the watch hasn't estimated your fitness level yet, the fitness level display will instruct you further.

Historical data, from recorded running and walking workouts, plays a role in ensuring the accuracy of your VO2max estimate. The more activities you record with your Suunto 9 Peak, the more accurate your VO2max estimate becomes.

There are eight fitness levels, from low to high: Very poor, Poor, Fair, Average, Good, Very good, Excellent and Superior. The value is dependent of your age and gender and the higher value you have, the better your fitness level is.

Tap the screen to view your estimated fitness age. Fitness age is a metric value that reinterprets your VO2max value in terms of age. Regularly engaging in the right types of physical activity will help you boost your VO2max value and reduce your fitness age.

Improvement of VO2max is highly individual and it depends on factors such as age, gender, genetics and training background. If you are already very fit, increasing your fitness level will be slower. If you are just starting to exercise regularly, you may see a quick increase in fitness.

 

 

 

 

Chest heart rate sensor

You can use a Bluetooth® Smart compatible heart rate sensor, such as the Suunto Smart Sensor, with your Suunto 9 Peak to get accurate information about your exercise intensity.

If you use the Suunto Smart Sensor, you also have the added advantage of heart rate memory. The sensor memory function buffers data if the connection to your watch is interrupted, for example, when swimming (no transmission under water).

It also means you can even leave your watch behind after starting a recording. For more information, please refer to the Suunto Smart Sensor User Guide.

Refer to the user guide for Suunto Smart Sensor or other Bluetooth® Smart compatible heart rate sensor for additional information.

See Pairing PODs and sensors for instructions on how to pair an HR sensor with your watch.

 

 

 

Pairing PODs and sensors

Pair your watch with Bluetooth Smart PODs and sensors to collect additional information, such as cycling power, when recording an exercise.

Suunto 9 Peak supports the following types of PODs and sensors:

• Heart rate
• Bike
• Power
• Foot

NOTE:

You cannot pair anything if airplane mode is on. Turn off airplane mode before pairing. See Airplane mode.

To pair a POD or sensor:

1. Go to your watch settings and select Connectivity .
2. Select Pair sensor to get the list of sensor types.
3. Swipe down to see the whole list and tap on the sensor type you want to pair.

1. Follow the instructions in the watch to complete pairing (refer to sensor or POD manual if needed), pressing the middle button to advance to the next step.

If the POD has required settings, such as crank length for a power POD, you are prompted to enter a value during the pairing process.

Once the POD or sensor is paired, your watch searches for it as soon as you select a sport mode that uses that sensor type.

You can see the full list of paired devices in your watch from the settings under Connectivity » Paired devices .

From this list, you can remove (unpair) the device if needed. Select the device you want to remove, and tap Forget .

 

Calibrating bike POD

For bike PODs, you need to set the wheel circumference in your watch. The circumference shall be in millimeters and it is done as a step in the calibration. If you change the wheels (with new circumference) of your bike, the wheel circumference setting in the watch must also be changed.

To change the wheel circumference:

1. In settings, go to Connectivity » Paired devices .
2. Select Bike POD .
3. Select the new wheel circumference.

 

Calibrating foot POD

When you pair a foot POD, your watch automatically calibrates the POD using GPS. We recommend using the automatic calibration, but you can disable it if needed from the POD settings under Connectivity » Paired devices .

For the first calibration with GPS, you should select a sport mode where the foot POD is used and the GPS accuracy is set to Best . Start the recording and run at a steady pace on a level surface, if possible, for at least 15 minutes.

Run at your normal average pace for the initial calibration, and then stop the exercise recording. The next time you use the foot POD, the calibration is ready.

Your watch automatically re-calibrates the foot POD as needed whenever GPS speed is available.

 

Calibrating power POD

For power PODs (power meters), you need to initiate the calibration from the sport mode options in your watch.

To calibrate a power POD:

1. Pair a power POD with your watch if you have not done so already.
2. Select a sport mode that uses a power POD and then open the mode options.
3. Select Calibrate power POD and follow the instructions in the watch.

You should re-calibrate the power POD from time to time.

 

 

 

 

Timers

Your watch includes a stopwatch and countdown timer for basic time measurement. From the watch face, open the launcher and scroll up until you see the timer icon. Tap the icon or press the middle button to open the timer display.

When you first enter the display, it shows the stopwatch. After that, it remembers whatever you used last, stopwatch or countdown timer.

Swipe up or press the lower button to open the Set timer shortcuts menu where you can change the timer settings.

Stopwatch

Start the stopwatch by pressing the middle button.

Stop the stopwatch by pressing the middle button. You can resume by pressing the middle button again. Reset by pressing the lower button.

Exit the timer by swiping right or keeping the middle button pressed.

Countdown timer

In the timer display, swipe up or press the lower button to open the shortcuts menu. From there you can select a pre-defined countdown time or create custom countdown time.

Stop and reset as needed wtih the middle and lower buttons.

Exit the timer by swiping right or keeping the middle button pressed.

 

 

 

Intensity zones

Using intensity zones for exercising helps guide your fitness development. Each intensity zone stresses your body in different ways, leading to different effects on your physical fitness. There are five different zones, numbered 1 (lowest) to 5 (highest), defined as percentage ranges based on your maximum heart rate (max HR), pace or power.

It is important to train with intensity in mind and understand how that intensity should feel. And don't forget, regardless of your planned training, that you should always take time to warm up before an exercise.

The five different intensity zones used in Suunto 9 Peak are:

Zone 1: Easy

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.

Zone 2: Moderate

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 exercise 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.

Zone 3: Hard

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.

Zone 4: Very hard

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.

Zone 5: Maximal

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

Heart rate zones are defined as percentage ranges based on your maximum heart rate (max HR).

By default, your max HR is calculated using the standard equation: 220 - your age. If you know your exact max HR, you should adjust the default value accordingly.

Suunto 9 Peak has default and activity-specific HR zones. The default zones can be used for all activities, but for more advanced training, you can use specific HR zones for running and cycling activities.

Set max HR

Set your maximum HR from the settings under Training » Intensity zones » Default zones .

1. Tap the max HR (highest value, bpm) or press the middle button.
2. Select your new max HR by swiping up or down or by pressing the upper right or lower right buttons.

1. Tap your selection or press the middle button.
2. To exit the HR zones view, swipe right or keep the middle button pressed.

NOTE:

You can also set your maximum HR from the settings under General » Personal .

Set default HR zones

Set your default HR zones from the settings under Training » Intensity zones » Default zones .

1. Scroll up/down and tap or press the middle button when the HR zone you want to change is highlighted.
2. Select your new HR zone by swiping up or down or by pressing the upper right or lower right buttons.

1. Tap your selection or press the middle button.

2. To exit the HR zones view, swipe right or keep the middle button pressed.

   NOTE:

   Selecting Reset in the HR zones view will reset the HR zones to the default value.

Set activity specific HR zones

Set your activity specific HR zones from the settings under Training » Intensity zones » Advanced zones .

1. Tap the activity (running or cycling) that you want to edit or press the middle button when the activity is highlighted.
2. Press the middle button to toggle the HR zones on.
3. Scroll up/down and tap or press the middle button when the HR zone you want to change is highlighted.
4. Select your new HR zone by swiping up or down or by pressing the upper right or lower right buttons.

1. Tap your selection or press the middle button.
2. To exit the HR zones view, swipe right or keep the middle button pressed.

 

Using HR zones when exercising

When you record an exercise (see Recording an exercise), and have selected heart rate as an intensity target (see Using targets when exercising), an HR zone gauge, divided into five sections, is shown around the outer edge of the sport mode display (for all sport modes that support HR). The gauge indicates in which HR zone you are currently training by lighting up the corresponding section. The small arrow in the gauge indicates where you are within the zone range.

Your watch alerts you when you hit your selected target zone. During your exercise the watch will prompt you to speed up or slow down, if your heart rate is outside the selected target zone.

In addition, a dedicated display for intensity zones can be added if you customize the current sport mode you are using. The zone display shows your current HR zone in the middle field, how long you have been in that zone, and how far away you are in beats per minute to the next zones up or down. The background color of the bar also indicates which HR zone you are training in.

In the exercise summary, you get a breakdown of how much time you have spent in each zone.

 

Pace zones

Pace zones work just like HR zones but the intensity of your training is based on your pace instead of your heart rate. The pace zones are shown either as metric or imperial value depending on your settings.

Suunto 9 Peak has five default pace zones that you can use or you can define your own.

Pace zones are available for running and cycling.

Set pace zones

Set your activity specific pace zones from the settings under Training » Intensity zones » Advanced zones .

1. Tap Running or Cycling or press the middle button.

2. Swipe or press the lower button and select pace zones.

3. Swipe up/down or press the upper or lower buttons and press the middle button when the pace zone you want to change is highlighted.

4. Select your new pace zone by swiping up/down or by pressing the upper or lower buttons.

   

5. Press the middle button to select the new pace zone value.

6. Swipe right or press and hold the middle button to exit the pace zones view.

 

Using pace zones when exercising

When you record an exercise (see Recording an exercise), and have selected pace as an intensity target (see Using targets when exercising ) a pace zone gauge, divided into five sections, is viewed. These five sections are shown around the outer edge of the sport mode display. The gauge indicates the pace zone you have chosen as an intensity target by lighting up the corresponding section. The small arrow in the gauge indicates where you are within the zone range.

Your watch alerts you when you hit your selected target zone. During your exercise the watch will prompt you to speed up or slow down, if your pace is outside the selected target zone.

In addition, there is a dedicated display for pace zones in the sport mode default display. The zone display shows your current pace zone in the middle field, how long you have been in that zone, and how far away you are in pace to the next zones up or down. The middle bar also lights up, indicating that you are training in the correct pace zone.

In the exercise summary, you get a breakdown of how much time you have spent in each zone.

 

 

 

 

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.

NOTE:

By default, altitude is measured with FusedAlti during exercises that use GPS and during navigation. When GPS is switched off, altitude is measured with the barometric sensor.

 

 

 

FusedSpeed™

FusedSpeed™ is a unique combination of GPS and wrist acceleration sensor readings for measuring your running speed more accurately. The GPS signal is adaptively filtered based on wrist acceleration, giving more accurate readings at steady running speeds and a quicker responses to changes in speed.

FusedSpeed benefits you the most when you need highly reactive speed readings during training, for example, when running on uneven terrain or during interval training. If you temporarily lose the GPS signal, for example, Suunto 9 Peak is able to continue showing accurate speed readings with the help of the GPS calibrated accelerometer.

TIP:

To get the most accurate readings with FusedSpeed, only glance shortly at the watch when needed. Holding the watch in front of you without moving it reduces the accuracy.

FusedSpeed is automatically enabled for running and other similar types of activities, such as orienteering, floor ball and football (soccer).

 

 

 

 

SuuntoPlus™ guides bring real-time guidance on your Suunto watch from your favorite sports and outdoor services. You can also find new guides from SuuntoPlus™ Store or create new ones with tools such as Suunto app workout planner.

For more information regarding all available guides and how to sync 3rd party guides to your device, visit www.suunto.com/suuntoplus/#HowToGuides .

To select SuuntoPlus™ guides in your watch:

1. Before you start an exercise recording, swipe up or press the lower button and select SuuntoPlus™ .
2. Scroll to the guide you want to use and press the middle button.
3. Go back to the start view and start your exercise as normal.
4. Press the middle button until you reach the SuuntoPlus™ guide, which is shown as a separate display.

NOTE:

Ensure that your Suunto 9 Peak has the latest software version and that you have synced your watch with Suunto app.

SuuntoPlus™ sports apps equip your Suunto 9 Peak with new tools and new insights to give you inspiration and new ways to enjoy your active lifestyle. You can find new sports apps from SuuntoPlus™ Store where new apps are being published for your Suunto 9 Peak. Select the ones you find interesting and sync them to your watch and get more out of your exercises!

To use SuuntoPlus™ sports apps:

1. Before you start an exercise recording, scroll down and select SuuntoPlus™ .
2. Select the sports app you want.
3. If the sports app is using an external device or sensor, it will make the connection automatically.
4. Scroll up to the start view and start your exercise as normal.
5. Swipe left or press the middle button until you reach the SuuntoPlus™ sports app, which is shown as a separate display.
6. After you have stopped the exercise recording, you can find the SuuntoPlus™ sports app result in the summary, if there was a relevant result.

You can select which SuuntoPlus™ sports apps you want to use in the watch in Suunto app. Visit Suunto.com/Suuntoplus to see which sports apps are available for your watch.

NOTE:

Ensure that your Suunto 9 Peak has the latest software version and that you have synced your watch with Suunto app.