NOTE:

• is used to emphasize important information.

NOTE:

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.

NOTE:

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

NOTE:

Some features require an internet connection over Wi-Fi or mobile network. Carrier data connection fees may apply.

 

Optical heart rate

Optical heart rate measurement from the wrist is an easy and convenient way to track your heart rate. Best results for heart rate measurement may be affected by the following factors:

• The watch must be worn directly against your skin. No clothing, however thin, can be between the sensor and your skin
• The watch may need to be higher on your arm than where watches are normally worn. The sensor reads blood flow through tissue. The more tissue it can read, the better.
• Arm movements and flexing muscles, such as gripping a tennis racket, can change the accuracy of the sensor readings.
• When your heart rate is low, the sensor may not be able to provide stable readings. A short warm up of a few minutes before you start the recording helps.
• Skin pigmentation and tattoos block light and prevent reliable readings from the optical sensor.
• The optical sensor may not provide accurate heart rate readings for swimming activities.
• For higher accuracy and quicker responses to changes in your heart rate, we recommend using a compatible chest heart rate sensor such as Suunto Smart Sensor.

NOTE:

You can also set the backlight to be always on. Keep the middle button pressed to enter the   Shortcuts   menu, scroll to   Backlight   and toggle the switch to force backlight on.

 

Tones and vibration

Tones and vibration alerts are used for notifications, alarms and other key events and actions. Both can be adjusted from the settings under   General   »   Tones .

Under   General   »   Tones   »   General , you can select from the following options:

• All on : all events trigger an alert
• All off : no events trigger alerts
• Buttons off : all events other than pushing buttons trigger alerts.

Under   General   »   Tones   »   Alarms   you can switch vibrations on and off.

You can select from the following options:

• Vibration : vibration alert
• Tones : sound alert
• Both : both vibration and sound alert.

Bluetooth connectivity

Suunto 9   uses Bluetooth technology to send and receive information from your mobile device when you have paired your watch with the Suunto App. Same technology is also used when pairing PODs and sensors.

However, if you do not want your watch to be visible for Bluetooth scanners, you can activate or deactivate the discovery setting from the settings under   Connectivity   »   Discovery .

The Bluetooth can also be completely turned off by activating airplane mode, see   Airplane mode .

 

Airplane mode

Activate airplane mode when needed to turn off wireless transmissions. You can activate or deactivate airplane mode from the settings under   Connectivity .

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.

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.

NOTE:

If you are using intervals, you cannot activate navigation.

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.

NOTE:

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

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.

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

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   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   automatically saves the starting point of your exercise. With Find back,   Suunto 9   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   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.

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   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   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   komoot

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.

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.

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 :

	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.

 

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   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.

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.

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.

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 while sleeping

If you wear your watch during the night, you can get additional feedback on your heart rate 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 .

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 .

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.

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 , 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   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   supports the following types of PODs and sensors:

• Heart rate
• Bike
• Power
• Foot

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.

4. 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   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   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.

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

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.

3. Tap your selection or press the middle button.

4. 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.

3. Tap your selection or press the middle button.
4. 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   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.

 

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   is able to continue showing accurate speed readings with the help of the GPS calibrated accelerometer.

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

 

 

FusedTrack

To save battery when exercising, some of the battery modes in   Suunto 9   change the interval of the GPS readings. To avoid getting bad GPS tracking when exercising   Suunto 9   uses FusedTrack. FusedTrack uses motion sensors to log your movement between the different GPS readings, which will provide better tracking of your exercise.

FusedTrack is activated automatically during running and trail running when   Ultra   or   Endurance   battery mode is chosen and it improves the tracking and distance accuracy between the GPS readings.   Endurance   mode uses a GPS reading interval of 1 minute and   Ultra   mode a GPS reading interval of 2 minutes.

NOTE:

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

NOTE:

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

NOTE:

This feature is only intended to be used as an in-flight aid and should not be used as a primary information source.

NOTE:

Measuring the water temperature will affect the ascent/descent values as these are pressure based.

NOTE:

In case of abnormal capacity decrease due to defective battery, Suunto covers battery replacement for one year or maximum 300 charging times, whichever comes first.