NOTE:

Dry skin under the belt electrodes, a loose belt, and synthetic shirt materials can cause abnormally high heart rate readings. Moisten the belt electrodes well and tighten the belt to avoid heart rate peaks. If you are otherwise concerned about your heart rate, please consult a doctor.

NOTE:

The exercise summary always shows at least one lap, your exercise from start to finish. The laps you have made during the exercise are shown as additional laps.

NOTE:

If the GPS accuracy setting (see   GPS accuracy and power saving ) of your sport mode is   Good   or lower, while navigating GPS accuracy switches to   Best . Battery consumption is therefore higher.

NOTE:

If you do not set the number of repetitions for the intervals in Movescount, the interval timer continues until it has been repeated 99 times.

NOTE:

The first time your   Suunto Ambit3 Sport   is connected to Movescount, the watch settings are transferred from the watch to your Movescount account. The next time you connect your   Suunto Ambit3 Sport   to your Movescount account, changes in settings and sport modes you make in Movescount and in the watch are automatically synchronized.

 

 

Multisport training

 

You can use   Suunto Ambit3 Sport   for multisport training, easily switching between different sport modes (see   Sport modes ) while exercising and viewing sport-specific data during your exercise and in the log summary.

You can change the sport manually during the exercise, or create a multisport mode to change sports in a specific order such as for a triathlon.

Switching sport modes manually

 

Suunto Ambit3 Sport   allows you to switch to another sport mode during exercise without having to stop recording. All the sport modes you have used during the exercise are included in the log.

To switch the sport mode manually during exercise:

1. While you are recording your exercise, keep   Back Lap   pressed to access the sport modes.
2. Scroll the list of sport mode options with   Start Stop   or   Light Lock .
3. Select a suitable sport mode with   Next .   Suunto Ambit3 Sport   continues recording the log and the data for the selected sport mode.

Using a multisport mode

 

You can create your own multisport mode or use an existing default sport mode like   Triathlon . The multisport mode can comprise a number of different sport modes in a specific order. Each sport can also have its own interval timer.

To use a multisport mode:

1. Press   Start Stop   to start recording the log.
2. Keep   Back Lap   pressed to change to the next sport while exercising.

 

 

Navigating with GPS

 

Suunto Ambit3 Sport   uses the Global Positioning System (GPS) to determine your current position. GPS incorporates a set of satellites that orbit the Earth at an altitude of 20,000 km at the speed of 4 km/s.

The built-in GPS receiver in   Suunto Ambit3 Sport   is optimized for wrist use and receives data from a very wide angle.

Getting GPS signal

 

Suunto Ambit3 Sport   activates GPS automatically when you select a sport mode with the GPS functionality, determine your location, or start navigating.

Troubleshooting: No GPS signal

• For an optimal signal, point the GPS part of the watch upwards. The best signal can be received in an open area with a clear view of the sky.
• The GPS receiver usually works well inside tents and other thin covers. However, objects, buildings, dense vegetation or cloudy weather can reduce the GPS signal reception quality.
• GPS signal does not penetrate any solid constructions or water. Therefore do not try to activate GPS for example inside buildings, caves, or under water.

GPS grids and position formats

 

Grids are lines on a map that define the coordinate system used on the map.

Position format is the way the GPS receiver's position is displayed on the watch. All the formats relate to the same location, they only express it in a different way. You can change the position format in the watch settings under   General   »   Format   »   Position format .

You can select the format from the following grids:

• latitude/longitude is the most commonly used grid and has three different formats:
  • WGS84 Hd.d°
  • WGS84 Hd°m.m'
  • WGS84 Hd°m's.s
• UTM   (Universal Transverse Mercator) gives a two-dimensional horizontal position presentation.
• MGRS   (Military Grid Reference System) is an extension of UTM and consists of a grid zone designator, 100,000-meter square identifier and a numerical location.

Suunto Ambit3 Sport   also supports the following local grids:

• British (BNG)
• Finnish (ETRS-TM35FIN)
• Finnish (KKJ)
• Irish (IG)
• Swedish (RT90)
• Swiss (CH1903)
• UTM NAD27 Alaska
• UTM NAD27 Conus
• UTM NAD83
• NZTM2000   (New Zealand)

GPS accuracy and power saving

 

When customizing sport modes, you can define the GPS fix interval using the GPS accuracy setting in Movescount. The shorter the interval, the better the accuracy during exercise.

By increasing the interval and lowering the accuracy, you can extend the battery life.

The GPS accuracy options are:

• Best: ~ 1 sec fix interval, highest power consumption
• Good: ~ 5 sec fix interval, moderate power consumption
• OK: ~ 60 sec fix interval, lowest power consumption
• Off: no GPS fix

Notifications

If you have paired your watch with Suunto app, you can receive notifications such as incoming calls and text messages on your watch. When a notification arrives, a pop-up appears on the watch.

To get notifications on your watch:

1. Keep   Next   pressed to enter the options menu.
2. Press   Light Lock   to scroll to   CONNECTIVITY   and press   Next .
3. Press   Light Lock   to scroll to   Settings   and press   Next .
4. Press   Light Lock   to scroll to   Notifications   and press   Next .
5. Toggle on/off with   Light Lock   and press   Next .
6. Exit by keeping   Next   pressed.

With notifications on, your   Suunto Ambit3 Sport   gives an audible alert and displays a notification icon in the bottom row with each new event.

To view notifications on your watch:

1. Keep   Next   pressed to enter the options menu.
2. Press   Light Lock   to scroll to   CONNECTIVITY   and press   Next .
3. Scroll to   Notifications   with   Light Lock   and select with   Next .
4. Scroll through the notifications with   Start Stop   or   Light Lock .

Up to 10 notifications can be listed. Notifications remain in your watch until you clear them from your mobile device. However, notifications older than one day are hidden from view in the watch.

PODs and HR sensors

 

Pair your   Suunto Ambit3 Sport   with Bluetooth® Smart compatible bike, foot and Power PODs to receive additional information during exercise.You can pair up to five PODs at a time:

• three bike PODs, these can be speed, distance and/or cadence bike PODs, but only one can be connected at a time
• one foot POD
• one power POD

The Suunto Smart Sensor included in your   Suunto Ambit3 Sport   package (optional) is already paired. Pairing is required only if you want to use a different Bluetooth Smart compatible heart rate sensor.

Pairing PODs and HR sensors

 

Pairing procedures may vary depending on the POD or heart rate (HR) sensor type. Please refer to the user guide for the device you are pairing with your   Suunto Ambit3 Sport   before continuing.

To pair a POD or heart rate sensor:

1. Activate the POD or heart rate sensor. If you are pairing a Suunto Smart Sensor, see   Putting on Suunto Smart Sensor .
2. Keep   Next   pressed to enter the options menu.
3. Scroll to   Pair   with   Light Lock   and select with   Next .
4. Scroll the options with   Start Stop   and   Light Lock   and press   Next   to select a POD or heart rate sensor to pair.
5. Hold your   Suunto Ambit3 Sport   close to the device you are pairing and wait for   Suunto Ambit3 Sport to notify that pairing was successful. If the pairing fails, press   Start Stop   to retry, or   Light Lock   to return to the pairing setting.

If you pair a power POD, you may need to define additional parameters in your   Suunto Ambit3 Sport . These include, but are not limited to:

• Left crank   or   Right crank
• Left pedal   or   Right pedal
• Rear dropout
• Chainstay
• Rear wheel   or   Rear hub

Using foot POD

 

When using a foot POD, the POD is auto calibrated by GPS at short intervals during exercise. However, the foot POD always remains the source of speed and distance when it is paired and active for the given sport mode.

Foot POD auto calibration is on by default. It can be turned off in the sport mode options menu under   Activate , if the foot POD is paired and is used for the selected sport mode.

For more accurate speed and distance measurements, you can manually calibrate the foot POD. Perform the calibration on an accurately measured distance, for instance, on a 400 meter running track.

To calibrate foot POD with   Suunto Ambit3 Sport :

1. Attach foot POD to your shoe. For more information, see user guide for the foot POD you are using.
2. Choose a sport mode (for example   Running ) in the start menu.
3. Start running at your usual pace. When you cross the starting line, press   Start Stop   to start the recording.
4. Run a distance of 800–1000 meters (about 0.500–0.700 miles) at your usual pace (for example two laps on a 400 meter track).
5. Press   Start Stop   when you reach the finish line to pause the recording.
6. Press   Back Lap   to stop recording. After stopping the exercise, save the log by pressing   Start Stop . If you do not want to save the log, press   Light Lock . Scroll with   Next   through summary views, until you reach the distance summary. Adjust the distance shown on the display to the actual distance you ran with   Start Stop   and   Light Lock . Confirm with   Next .
7. Confirm the POD calibration by pressing   Start Stop . Your foot POD has now been calibrated.

If you are running without a foot POD, you can still get running cadence from the your wrist. Running cadence measured from wrist is used together with FusedSpeed (see   FusedSpeed ) and is always on for specific sport modes including running, trail running, treadmill, orienteering, and track and field.

If a foot POD is found at start of an exercise, running cadence measured from wrist is overwritten by foot POD cadence.

Calibrating power PODs and slope

 

Suunto Ambit3 Sport   automatically calibrates your power POD when it finds the POD. You can also calibrate the power POD manually at any time during an exercise.

To manually calibrate a power POD:

1. While you are in a sport mode, keep   Next   pressed to access the options menu.
2. Stop pedaling and lift your feet off the pedals.
3. Scroll to   Calibrate Power POD   with   Light Lock   and select with   Next .

Suunto Ambit3 Sport   starts calibrating the POD and indicates if the calibration succeeded or failed. The bottom row of the display shows the current frequency used with the power POD. The previous frequency is shown in parentheses.

If your power POD has an auto zero feature, you can turn this on/off through your   Suunto Ambit3 Sport .

To set auto zero on/off:

1. After the calibration is completed, press   Start Stop .
2. Set auto zero   On/Off   with   Light Lock   and accept with   Next .
3. Wait until the setting is completed.
4. Repeat procedure if setting fails or power POD is lost.

You can calibrate the slope for power PODs that use Crank Torque Frequency (CTF).

To calibrate the slope:

1. After the power POD calibration is complete, press   Start Stop .
2. Set the correct value according to your power POD manual with   Light Lock   and accept with   Next .
3. Wait until the setting is completed.
4. Repeat procedure if setting fails or power POD is lost.

 

 

 

 

Points of interest

 

Suunto Ambit3 Sport   includes GPS navigation which allows you to navigate to a pre-defined destination stored as a point of interest (POI).

To navigate to a POI:

1. Press   Start Stop   to enter the start menu.
2. Scroll to   Navigation   using   Start Stop   and enter with   Next .
3. Scroll to   POIs (Points of interest)   using   Light Lock   and select with   Next .
   The watch displays the number of saved POIs and free space available for new POIs.
4. Scroll to the POI you wish to navigate to with   Start Stop   or   Light Lock   and select with   Next .
5. Press   Next   to select   Navigate . If you are using the compass for the first time, you need to calibrate it (see   Calibrating compass ). After activating the compass, the watch starts searching for a GPS signal and displays   GPS found   after acquiring the signal.
6. Start navigating to the POI. The watch displays the following information:
7. indicator showing the direction to your target (see further explanation below)
8. your distance from the target
9. The watch informs you that you have arrived at your target.

When stationary or moving slowly (<4 km/h), the watch shows you the direction to the POI (or waypoint if navigating a route) based on the compass bearing.

While moving (>4 km/h), the watch shows you the direction to the POI (or waypoint if navigating a route) based on GPS.

The direction to your target, or bearing, is shown with the empty triangle. Your direction of travel, or heading, is indicated by the solid lines at the top of the display. Aligning these two ensures you are moving in the correct direction.

Checking your location

 

Suunto Ambit3 Sport   allows you to check the coordinates of your current location using GPS.

To check your location:

1. Press   Start Stop   to enter the start menu.
2. Scroll to   Navigation   using   Start Stop   and enter with   Next .
3. Press   Next   to select   Location .
4. Press   Next   to select   Current .
5. The watch starts searching for a GPS signal and displays   GPS found   after acquiring the signal. After that your current coordinates are shown on the display.

Adding your location as a POI

 

Suunto Ambit3 Sport   allows you to save your current location or define a location as a POI. You can navigate to a saved POI anytime, for example, during your exercise.

You can store up to 250 POIs in the watch. Note that also routes take up this quota. For example, if you have a route with 60 waypoints, you can additionally store 190 POIs in the watch.

To save a location as a POI:

1. Press   Start Stop   to enter the start menu.
2. Scroll to   Navigation   using   Start Stop   and enter with   Next .
3. Press   Next   to select   Location .
4. Select   CURRENT   or   DEFINE   to manually change longitude and latitude values.
5. Press   Start Stop   to save the location.
6. Select a suitable POI type for the location. Scroll through the POI types with   Start Stop   or   Light Lock . Select a POI type with   Next .
7. Select a suitable name for the location. Scroll through the name options with   Start Stop   or   Light Lock . Select a name with   Next .
8. Press   Start Stop   to save the POI.

Deleting a POI

 

You can delete a POI in the watch.

To delete a POI:

1. Press   Start Stop   to enter the start menu.
2. Scroll to   navigation   using   Start Stop   and enter with   Next .
3. Scroll to   POIs (Points of interest)   using   Light Lock   and select with   Next .
   The watch displays the number of saved POIs and free space available for new POIs.
4. Scroll to the POI you wish to delete with   Start Stop   or   Light Lock   and select with   Next .
5. Scroll to   Delete   with   Start Stop . Select with   Next .
6. Press   Start Stop   to confirm.

 

 

Recovery

 

Your   Suunto Ambit3 Sport   provides two indicators for following your need to recover after training: recovery time and recovery status.

Recovery time

 

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 the training session, 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.

The number of hours you accumulated for a given training session is shown in the summary at the end of the session.

The total number of hours of recovery time you have remaining is shown as a view of in the activity monitoring display (see   Activity monitoring ).

Because recovery time is an estimation only, the accumulated hours are counted 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.

To get an accurate indication of your actual recovery state, we recommend using one of the recover tests (see   Recovery status ).

Recovery status

 

Recovery status indicates the amount of stress on your autonomic nervous system. The less stress you have, the more recovered you are. Knowing your state of recovery helps you optimize your training and avoid over training or injury.

You can check your recovery status with the quick recovery test or sleep recovery test, powered by Firstbeat. The tests require a Bluetooth-compatible heart rate sensor that measures heart rate variability (R-R interval), such as Suunto Smart Sensor.

Your recovery status is indicated with 0-100% result scale as explained in the table below.

Result	Explanation
81-100	Fully recovered. OK to train up to very hard intensity.
51-80	Recovered. OK to train up to hard intensity.
21-50	Recovering. Train easy.
0-20	Not recovered. Rest to recover.

Test calibration

Both the sleep test and quick test need to be calibrated in order to provide accurate results.

The calibration tests define what 'fully recovered' means for your body. With each calibration test, your watch adjusts the results scale of the test to match your unique heart rate variability.

You need to perform three calibration tests for both tests. These need to be done when you have no accumulated recovery time. Ideally, you also feel fully recovered and are not ill or stressed during these calibration tests.

During the calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed.

Once you have completed the calibration, the latest result is displayed when you enter the logbook instead of recovery time.

Quick recovery test

The quick recovery test, powered by Firstbeat, is an alternative way to measure your recovery status. The sleep recovery test is a more accurate method to measure your recovery status. But for some individuals, wearing a heart rate sensor throughout the night may not be feasible.

The quick recovery test only takes a few minutes. For best results, you should lie down, stay relaxed, and not move around during the test.

We recommend performing the test in the morning after waking up. This helps ensure you get comparable results day to day.

You need to perform three tests while you are feeling well recovered and have no accumulated recovery time to calibrate the test algorithm.

The calibration tests do not need to be done in sequence, but they need to be at least 12 hours apart.

During this calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed.

To perform a quick recovery test:

1. Put on your heart rate belt and ensure the electrodes are moist.
2. Lie down and relax in a quiet environment free from disturbances.
3. Press   Start Stop , scroll to   RECOVERY   with   Start Stop , and select with   Next .
4. Scroll to   Quick test   and select with   Next .
5. Wait for the test to complete.  

When the test is complete, scroll through the results with   Next   and   Back Lap .

If the lowest heart rate during the test is below your rest heart rate defined in Movescount, your rest heart rate is updated the next time you sync with Movescount.

Sleep recovery test

 

The sleep recovery test, powered by Firstbeat, provides a reliable indicator of you recovery status after a night's sleep.

You need to perform three tests while you are feeling well recovered and have no accumulated recovery time to calibrate the test algorithm.

The calibration tests do not need to be done in sequence.

During the calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed.

To perform a sleep recovery test:

1. Put on your heart rate belt and ensure the electrodes are moist.
2. Press   Start Stop , scroll to RECOVERY with   Start Stop , and select with   Next .
3. Scroll to   Sleep test   and select with   Next .
4. If you want to cancel the test, press   Back Lap .
5. When you are ready to get up in the morning, end the test by pressing   Start Stop   or   Next .

When the test is ended, scroll through the results with   Next   and   Back Lap .