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.

Before you record an exercise (see Recording an exercise), you can view and select from the complete list of 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).

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.
3. Scroll down and select Navigation.
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.
6. 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.

Find back

If you are using GPS when recording an activity, Suunto Vertical automatically saves the starting point of your exercise. With Find back, Suunto Vertical 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 reach the navigation display.
3. 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 in the navigation display.

Snap to route

In urban surroundings the GPS can struggle to follow you correctly. If you select one of your 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.
3. Scroll down and select Navigation.
4. Select Snap to route and press the middle button.
5. Select the route you want to use and press the middle button.

Start your exercise as normal and follow the selected route.

Using targets when exercising

It is possible to set different targets with your Suunto Vertical 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 and select Target.
2. Select Duration or Distance.
3. Select your target.
4. Scroll up and start your exercise.

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 and select Intensity zones.
2. Select HR zones, Pace zones or Power zones.
   (The options depend on selected sport mode and if you have a power pod paired with the watch).
3. Select your target zone.
4. Scroll up and start your exercise.

Battery power management

Your Suunto Vertical has a battery power management system that uses intelligent battery technology to help ensure your 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 changes the performance of the watch.

While in the start display, scroll down and select Battery mode to change battery modes and see how each mode affects the performance of the watch.

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.

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%.

Offline maps

With Suunto Vertical you can have offline maps downloaded on your watch, and leave your phone behind and find your way just by using your watch.

Before you can use offline maps in your watch you need to setup a wireless network connection in Suunto app and download the selected map area to your watch. You will get a notification on your watch when the map download is complete.

A more detailed instruction on how to setup a wireless network and download offline maps in Suunto app is available here.

Select offline maps before exercise:

1. Select a sport mode that uses GPS.
2. Scroll down and select Map.
3. Select which map style you want to use and confirm with the middle button.
4. Scroll up and start your exercise as normal.
5. Press the middle button to scroll to the map.

NOTE:

If Off is selected in map menu, no map will be shown, only a breadcrumb trail.

Select offline maps during exercise:

1. Press the upper button to pause the exercise.
2. Select Options.
3. Select Map.
4. Select which map style to use.
5. Go back and select Resume to continue your exercise.
6. Press the middle button to scroll to the map.

Select offline maps without exercising:

1. From watch face, swipe up or press the lower button.
2. Select Map.
3. To exit the map, swipe up or press the lower button from the bottom of the map display.
4. Scroll down and select Exit.

Map gestures

Upper button

• Press to zoom in
• Long press to zoom out

Lower button

• Press to open navigation options

Swipe and tap (if enabled)

• Touch and drag the map to pan (if the screen has not been touched for 5 seconds, the map returns to your current location)
• Tap to center the map around tapped location
• Flick to scroll the map

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. During the exercise, 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 found on a map. 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 and select Navigation.
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.
6. Press the middle button to acknowledge the set bearing.
7. If you know the distance and altitude to the location, select Yes.
8. Enter the distance and altitude to the location.
9. Press middle button to acknowledge the set bearing.

To use bearing navigation without exercising:

1. Scroll to Map by swiping up or pressing the lower button from watch face.
2. From the bottom of the map display, swipe up or press the lower button.
3. Select Bearing navigation.
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 and follow the blue arrow to the location.
7. If you do know the distance and altitude to the location, select Yes.
8. 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.
9. Set a new bearing by swiping up or by pressing the lower button.
10. End the navigation by pressing the top button.

Routes

You can use your Suunto Vertical 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. From watch face, swipe up or press the lower button and select Map.

   

2. From the bottom of the map display, swipe up or press the lower 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 the route by pressing the upper button.

6. 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 saved or logged in Suunto app.

7. Press the lower button at any time and select End navigation to stop navigating.

If the offline maps are off, only the route is shown. Keep the middle button pressed to activate/deactivate the zoom in and zoom out functions. Adjust the zoom level with the upper and lower buttons.

While you are in the route 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.

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 or 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 are 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.

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 up or press the lower button and select Map.
2. From the bottom of the map display, swipe up or press the lower button.
3. Select 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 up or press the lower button and select Map.
2. From the bottom of the navigation display, swipe up or press the lower button.
3. Select 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 up or press the lower button and select Map.

2. From the bottom of the map display, swipe up or press the lower button.

3. Select POIs and press the middle button.

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

5. Press the upper button or tap Select.

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

   NOTE:

   If you only navigate to the POI, nothing will be saved or logged in Suunto app.

7. Press the lower button at any time and select End navigation 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)

  

• Press the middle button, to switch between views.

  NOTE:

  If offline maps are activated the map view will display a detailed map of your surroundings.

In the map view, other POIs nearby are shown in gray. In the map view, you can adjust the zoom level by pressing the middle button and then zooming in and out with the upper and lower buttons.

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).

While navigating, you can 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 Vertical:

	Begin
	End
	Car
	Parking
	Home
	Building
	Hotel
	Hostel
	Lodging
	Bedding
	Camp
	Camping site
	Camp fire
	Aid station
	Emergency
	Waterpoint
	Information
	Restaurant
	Food
	Cafe
	Cave
	Mountain
	Peak
	Rock
	Cliff
	Avalanche
	Valley
	Hill
	Road
	Trail
	River
	Water
	Waterfall
	Coast
	Lake
	Kelp forest
	Marine reserve
	Coral reef
	Big fish
	Marine mammal
	Wreck
	Fishing spot
	Beach
	Forest
	Meadow
	Coast
	Stand
	Shot
	Rub
	Scrape
	Big game
	Small game
	Bird
	Prints
	Crossroads
	Danger
	Geocache
	Sight
	Trailcam

Weather

From the watch face view, swipe up or press the lower button to scroll to the weather widget.

The weather widget provides you with information of the current weather. It shows the current temperature, wind speed and direction and current weather type both as text and icon. Weather types can be, for example, sunny, cloudy, rainy etc.

Swipe up or press the lower button to see more detailed weather data such as humidity, air quality and forecast data.

TIP:

Make sure that you sync your watch with Suunto app regularly to get the most accurate weather data.

Solar charging (only valid for the solar version)

The titanium version of Suunto Vertical has a solar charging feature that will charge your watch when it is exposed to light. Some watch faces have a complication icon that shows how much solar energy is currently being harvested.

On a sunny day, the sun can provide your watch with 30% more battery life during training and even more in time mode (calculations made with an impact of 50 000 lux).

CAUTION:

Do not leave your watch in direct sunlight too long during days with high temperatures as it can damage the watch.

In addition to the complication icons in the watch faces there is a solar widget where additional data is shown. From the watch face, swipe up or press the lower button and scroll to the solar widget.

NOTE:

Do not use a screen cover, or similar, over your watch display because it can affect the solar charging.

Notification and status

If you have paired your watch with Suunto app, you can get notifications of incoming calls and text messages, for example, on your watch.

When you pair your watch with the app, notifications are on by default. You can turn them off from the settings under Notifications.

NOTE:

Messages received from some apps used for communication might not be compatible with Suunto Vertical.

When a notification arrives, a pop-up appears on the watch face.

Press the middle button to remove the popup. If the message doesn't fit on the screen, press the lower button or swipe up to scroll through the full text.

Below Actions, you can interact with the notification (the available options vary depending on your phone and which of your mobile apps sent the notification).

For apps used for communications, you can use your watch to send a Quick reply. You can select and modify the predefined messages in Suunto app.

Notification history

If you have unread notifications or missed calls on your mobile device, you can view them on your watch.

From the watch face, press the middle button until you reach the notification widget and then press the lower button to scroll through the notification history.

The notification history is cleared when you check the messages on your mobile device.

Media controls

Your Suunto Vertical 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 widget is on by default but can be turned off by swiping up from watch face and select Media controls.

NOTE:

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

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

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

• Play/Pause: Upper button
• Next track/episode: Upper button (long press)
• Previous track/episode and volume: Lower button (will open media control options)

Press the middle button to exit the media control widget.

NOTE:

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

Heart rate

From the watch face view, swipe up or press the lower button to scroll to the heart rate (HR) widget.

The HR widget provides a quick snapshot of your heart rate and a 12-hour graph of your heart rate. The graph is plotted using your average heart rate based on 24-minute time slots.

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 widget values, you need to activate daily HR feature. You can toggle the feature on or off from the settings under Activity.

With this 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 heart rate information.

Swipe right or long press the middle button to return to the watch face view.

Logbook

Your watch provides an overview of your training activity via a logbook.

In the logbook you can see a summary of your current training week. The summary includes the total duration and an overview of which days you have exercised.

Swiping up gives you information on which activities you have performed and when. Selecting one of the activities, by pressing the middle button, provides you with even more details and also the possibility to delete the activity from your logbook.

Sun & Moon

From watch face, swipe up or press the lower button to scroll to the Sun & Moon widget. Your watch will give you the time until the next sunset or sunrise, depending on which one comes next.

If you select the widget, you get more details such as the time when the sun rises and sets, and also the current moon phase.

Steps and calories

From the watch face, swipe up or press the lower button until you see your total steps and estimated calories for the day.

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.

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.

The top value in the widget shows the total step count for that day and the bottom value 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, BMR (see below).

The half rings in the widget 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 and calories burned over the last seven days by swiping up from the widget.

Activity goals

You can adjust your daily goals for both steps and calories by swiping up from the widget. Your daily goals can also be adjusted under Settings » Activity.

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.

Recovery, training

The recovery training widget shows your current form and your workout feelings the last week as well as your last 6 weeks. Please note that you need to register you feeling after each workout to get this data, see Feeling.

This widget will also tell you how your recovery matches your current training load.

TIP:

Please refer to apac.suunto.com or Suunto app to learn more about Suunto's training load analysis concept.

Recovery, HRV (Heart Rate Variability)

Heart Rate Variability (HRV) is a measure of the variation in time between heartbeats and its value is a good predictor of overall health and well-being.

HRV helps you to understand your recovery state and it measures your physical and mental stress and implies how ready your body is to train.

To be able to get an effective average HRV, you need to track your sleep at least three times a week over a longer period to establish your HRV range.

Different situations and conditions such as a relaxed holiday, physical and mental exertion or developing flu can lead to changes in HRV.

TIP:

Please refer to apac.suunto.com or Suunto app to learn more about HRV recovery.

Progress

The progress widget provides you with data that helps you to increase your training load over a longer period of time, whether it is the training frequency, duration or intensity.

Every training session gets a Training Stress Score (TSS) (based on the duration and the intensity) and this value is the base for calculating the training load for both short and long-time averages. From this TSS value, your watch can calculate your fitness level (defined as VO₂max) and CTL (Chronic Training Load).

The ramp rate is a metric that monitors your rate of increase or decrease in your fitness over a set time.

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 Vertical.

The widget also views your estimated fitness age. Fitness age is a metric value that reinterprets your VO₂max value in terms of age.

NOTE:

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.

TIP:

Please refer to apac.suunto.com or Suunto app to learn more about Suunto's training load analysis concept.

Training

The training widget provides you with information on the training load for the current week and also the total duration on all of your training sessions.

This widget also gives you guidance on how your form is, if you start losing fitness, if you are maintaining it or if you currently do productive training.

The CTL (Chronic Training load) value is a weighted average on your long term TSS (Training Stress Score), the more you train the higher your fitness is.

The ATL (Acute Training Load) value is the 7-day weighted average of your TSS and basically tracks how fatigued you currently are.

The TSB (Training Stress Balance) value shows your form which is basically the difference between long-term, chronic training load (CTL) and short-term, acute training load (ATL).

TIP:

Please refer to apac.suunto.com or Suunto app to learn more about Suunto's training load analysis concept.

Sleep

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 Vertical 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 (or activate sleep tracking from the sleep widget).

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 widget. From the watch face, swipe up or press the lower button and select the Sleep widget. The first view shows your last sleep and a graph of the last seven days.

While in the sleep widget, you can swipe up to see the sleep details for your last sleep.

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, blood oxygen and heart rate variability (HRV) while sleeping

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

Automatic Do Not Disturb mode

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

Resources

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 Heart rate.

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.

From the watch face, press the lower button to scroll to the resources widget.

The color around the widget icon indicates your overall resource level. If it is green, it means you are recovering. The status tells you your current state (active, inactive, recovering or stressed). The bar chart shows your resources over the last 16 hours and the percentage value is an estimate of your current resource level.

Alti & Baro

Suunto Vertical 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.

From watch face, swipe up or press the lower button to scroll to the alti & baro widget. The widget has three views that can be accessed by swiping up and down. The first view displays the current altitude.

Swipe up to see the barometric pressure and the barometer trend graph.

Swipe up again to see the temperature.

Swipe right or press the middle button to go back.

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.

Automatic alti-baro profile

Weather and altitude changes both cause a change in air pressure. To handle this, Suunto Vertical 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.

Compass

Suunto Vertical has a gyro-assisted 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 by swiping up from the watch face or by pressing the lower button.

The compass widget includes the following information:

• Arrow pointing to magnetic north
• Heading cardinal
• Heading in degrees
• Altitude
• Barometric pressure

To exit the compass widget, swipe right or use the middle button.

While you are in the compass widget, 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 widget.

NOTE:

The compass calibrates itself when in use, but if the watch been affected by strong magnetic fields or a hard knock the compass might show the wrong direction. Do a new calibration to resolve this issue.

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 » Declination.

Timer

Your watch includes a stopwatch and countdown timer for basic time measurement. From the watch face, swipe up or press the lower button until you reach the timer widget.

When you first enter the widget, 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 and stop the stopwatch by pressing the upper button. You can resume by pressing the upper button again. Reset by pressing the lower button.

Exit the timer by swiping right or use the middle button.

Countdown timer

In the timer widget, 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 with the upper and lower buttons.

Exit the timer by swiping right or by pressing the middle button.

Blood oxygen

WARNING:

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

You can measure your blood oxygen levels with Suunto Vertical. From the watch face view, swipe up or press the lower button to scroll to the Blood oxygen widget.

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.

How to measure your blood oxygen level:

1. From the watch face, swipe up or press the lower button to scroll to the Blood oxygen widget.
2. Select Measure now.
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.