Suunto 2478 SUUNTO 3 FITNESS User Manual Suunto 3 Fitness
Suunto Oy SUUNTO 3 FITNESS Suunto 3 Fitness
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Users Manual
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| Document ID | 3723605 |
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| Document Description | Users Manual |
| Short Term Confidential | No |
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| Document Type | User Manual |
| Display Format | Adobe Acrobat PDF - pdf |
| Filesize | 113.88kB (1423510 bits) |
| Date Submitted | 2018-01-23 00:00:00 |
| Date Available | 2018-07-22 00:00:00 |
| Creation Date | 2018-01-09 10:49:33 |
| Producing Software | Antenna House PDF Output Library 6.2.693 (Windows (x64)) |
| Document Lastmod | 2018-01-16 16:51:15 |
| Document Title | Suunto 3 Fitness |
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SUUNTO 3 FITNESS USER GUIDE 2018-01-09 Suunto 3 Fitness 1. SAFETY............................................................................................................................................................ 4 2. Getting started.............................................................................................................................................. 5 2.1. SuuntoLink.......................................................................................................................................... 5 2.2. Software updates.............................................................................................................................5 2.3. Suunto App........................................................................................................................................ 5 2.4. Buttons................................................................................................................................................6 2.5. Optical heart rate..............................................................................................................................7 2.6. Displays.............................................................................................................................................. 8 2.7. Icons..................................................................................................................................................... 8 2.8. Adjusting settings............................................................................................................................ 9 3. Features..........................................................................................................................................................11 3.1. Activity monitoring............................................................................................................................11 3.1.1. Instant HR............................................................................................................................... 12 3.1.2. Daily HR..................................................................................................................................12 3.2. Airplane mode................................................................................................................................. 13 3.3. Autopause.........................................................................................................................................13 3.4. Backlight............................................................................................................................................14 3.5. Button lock and screen dimming................................................................................................14 3.6. Chest heart rate sensor.................................................................................................................14 3.7. Device info........................................................................................................................................ 15 3.8. Display theme..................................................................................................................................15 3.9. Do Not Disturb mode.....................................................................................................................15 3.10. Feeling............................................................................................................................................. 16 3.11. Fitness level (VO2MAX)................................................................................................................16 3.12. Fitness test...................................................................................................................................... 17 3.13. Intensity zones................................................................................................................................17 3.13.1. Heart rate zones.................................................................................................................18 3.14. Interval training.............................................................................................................................. 19 3.15. Language and unit system........................................................................................................ 20 3.16. Logbook..........................................................................................................................................20 3.17. Notifications.....................................................................................................................................21 3.18. Pairing PODs and sensors.......................................................................................................... 21 3.18.1. Calibrating power POD....................................................................................................22 3.18.2. Calibrating foot POD....................................................................................................... 22 3.19. Recording an exercise.................................................................................................................23 3.19.1. Mobile GPS during exercise........................................................................................... 24 3.19.2. Sport mode power saving options.............................................................................. 24 3.20. Recovery........................................................................................................................................24 3.21. Sleep tracking............................................................................................................................... 25 3.22. Swimming......................................................................................................................................26 Suunto 3 Fitness 3.22.1. Sport modes......................................................................................................................26 3.23. Time and date.............................................................................................................................. 27 3.23.1. Alarm clock........................................................................................................................ 27 3.24. Timers............................................................................................................................................. 27 3.25. Tones and vibration.................................................................................................................... 28 3.26. Training insight.............................................................................................................................29 3.26.1. Training plans....................................................................................................................29 3.27. Watch faces................................................................................................................................... 30 4. Care and support....................................................................................................................................... 32 4.1. Handling guidelines....................................................................................................................... 32 4.2. Battery.............................................................................................................................................. 32 4.3. Disposal............................................................................................................................................32 5. Reference.....................................................................................................................................................33 5.1. Technical specifications................................................................................................................ 33 5.2. Compliance..................................................................................................................................... 33 5.2.1. CE............................................................................................................................................33 5.2.2. FCC compliance.................................................................................................................34 5.2.3. IC............................................................................................................................................ 34 5.2.4. NOM-121-SCT1-2009.........................................................................................................34 5.2.5. KCC........................................................................................................................................34 5.2.6. Thailand-NBTC................................................................................................................... 35 5.2.7. NCC....................................................................................................................................... 35 5.2.8. EAC....................................................................................................................................... 35 5.3. Trademark........................................................................................................................................35 5.4. Patent notice................................................................................................................................... 35 5.5. International Limited Warranty................................................................................................... 35 5.6. Copyright..........................................................................................................................................37 Suunto 3 Fitness 1. SAFETY Types of safety precautions WARNING: - is used in connection with a procedure or situation that may result in serious injury or death. CAUTION: - is used in connection with a procedure or situation that will result in damage to the product. NOTE: - is used to emphasize important information. TIP: - is used for extra tips on how to utilize the features and functions of the device. Safety precautions WARNING: Allergic reactions or skin irritations may occur when the product is in contact with skin, even though our products comply with industry standards. In such event, stop use immediately and consult a doctor. WARNING: Always consult your doctor before beginning an exercise program. Overexertion may cause serious injury. WARNING: Only for recreational use. WARNING: Do not entirely rely on the mobile assisted GPS or battery lifetime of the product. Always use maps and other backup material to ensure your safety. CAUTION: Do not apply solvent of any kind to the product, as it may damage the surface. CAUTION: Do not apply insect repellent on the product, as it may damage the surface. CAUTION: Do not throw the product away, but treat it as electronic waste to preserve the environment. CAUTION: Do not knock or drop the product, as it may get damaged. 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. Suunto 3 Fitness 2. Getting started Starting your Suunto 3 Fitness for the first time is quick and simple. 1. Keep the upper button pressed to wake up the watch. 2. Press the middle button to begin the setup wizard. 3. Select your language by pressing the right top or right bottom button and confirm with the middle button. 4. Follow the wizard to complete initial settings. Press the upper right or lower right button to change values and press the middle button to select and go to the next step. After completing the wizard, charge the watch with the supplied USB cable until the battery is fully charged. 2.1. SuuntoLink Download and install SuuntoLink on your PC or Mac to update your watch software. We strongly recommend updating your watch when a new software release is available. Visit www.suunto.com/SuuntoLink for further information. 2.2. Software updates Software updates for your watch bring new features and important improvements. We strongly recommend updating your watch as soon as an update is available. If an update is available, you are notified via SuuntoLink as well as the Suunto App. To update your watch software: 1. Plug your watch into the computer with the supplied USB cable. 2. Start SuuntoLink if it is not already running. 3. Click the update button in SuuntoLink. 2.3. Suunto App With the Suunto App, you can further enrich your Suunto 3 Fitness experience. Pair your watch with the mobile app to get notifications on your watch, change settings on the go, take pictures with data from your activity, and much more. NOTE: You cannot pair anything if airplane mode is on. Turn off airplane mode before pairing. Suunto 3 Fitness To pair your watch with Suunto App: 1. Ensure your watch Bluetooth is on. Under the settings menu, go to Connectivity » Discovery and enable it if it is not already. 2. Download and install Suunto App on your compatible mobile device from the iTunes App Store, Google Play in addition to several popular app stores in China. 3. Start Suunto App and turn on Bluetooth if it is not on already. 4. Tap the settings icon in the upper-right of the app screen and then tap the “+” icon to pair your watch. NOTE: Some features require an internet connection over Wi-Fi or mobile network. Carrier data connection fees may apply. 2.4. Buttons Suunto 3 Fitness has five buttons you can use to navigate through displays and features. 1. Upper left button • • press to activate backlight press to view alternative information 2. Upper right button • press to move up in views and menus 3. Middle button • • press to select an item or view alternate information keep pressed to open in-context shortcut menu Suunto 3 Fitness 4. Lower left button • • press to go back keep pressed to go back to watch face 5. Lower right button • press to move down in views and menus When you are recording an exercise, the buttons have different functions: 1. Upper left button • press to view alternative information 2. Upper right button • • press to pause or resume recording keep pressed to change activity 3. Middle button • • press to change displays keep pressed to open in-context options menu 4. Lower left button • press to change displays 5. Lower right button • • press to mark a lap keep pressed to lock and unlock buttons 2.5. Optical heart rate Optical heart rate measurement from the wrist is an easy and convenient way to track your heart rate. To get the best results, please keep in mind factors that may affect heart rate measurement: • • • • • • • 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. Dark skin 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 highest accuracy and quickest responses to changes in your heart rate, we recommend using a compatible chest heart rate sensor such as Suunto Smart Sensor. WARNING: Optical heart rate sensor technology is currently not as accurate or reliable as measuring heart rate from the chest. Your actual heart rate may be higher or lower than the optical sensor reading. Suunto 3 Fitness 2.6. Displays Displays are customizable and subject to change with software updates. The basic arrangement remains, however, the same, as illustrated below. 1. 2. 3. 4. 5. 6. Launcher Watch face Heart rate Activity Training and recovery Sleep 2.7. Icons Suunto 3 Fitness uses the following icons: Button lock Calories Charging Distance Duration Exercise Failure Flat time Mobile GPS acquired Heart rate HR sensor signal acquired Incoming call Logbook Low battery Suunto 3 Fitness Message/notification Missed call Pace Planned activity POD signal acquired Power POD signal acquired Peak Training Effect Recovery time Software update available Steps Stopwatch Stroke rate (swimming) Success Syncing Settings 2.8. Adjusting settings You can adjust all watch settings directly in the watch or through Suunto app. To adjust a setting: 1. Press the upper right button until you see the settings icon, then press the middle button to enter the settings menu. 2. Scroll through the settings menu by pressing the upper right or lower right buttons. Suunto 3 Fitness 3. Select a setting by pressing the middle button when the setting is highlighted. Go back in the menu by pressing the lower left button. 4. For settings with a value range, change the value by pressing the upper right or lower right button. 5. For settings with just on or off, change the value by pressing the middle button. TIP: You can also access general settings from the watch face by keeping the middle button to open the in- context menu. 10 Suunto 3 Fitness 3. Features 3.1. Activity monitoring Your watch keeps track of your overall level of activity 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, the watch provides a summary of your activity. From the watch face display, press the lower right button twice 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 press the upper left button 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. 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 activity over the last seven days by pressing the middle button once for steps and twice for calories. Activity goals You can adjust your daily goals for both steps and calories. While in the activity display, keep the middle button pressed to open the activity goal settings. 11 Suunto 3 Fitness 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. 3.1.1. Instant HR The instant HR display provides a quick snapshot of your heart rate. The display shows your current heart rate. To view instant HR: 1. From the watch face view, press the bottom right button to scroll to the instant HR display. 2. Press the lower left button to exit the display and return to the watch face view. 3.1.2. 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, you get 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 fully recovered yet from your last training session. 12 Suunto 3 Fitness If you record an exercise, the daily HR values reflect the elevated heart rate from your training. But keep in mind that the graph 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 when you hit that peak rate. Before you can see the daily HR display, 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 heart rate 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. 2. 3. 4. From the watch face view, press the lower right button to scroll to the instant HR display. Press the middle button to switch to the daily HR display. Press the middle button to switch back to the instant HR display. Press the lower left button to exit the display and return to the watch face view. Pressing the the lower right button in the Daily HR display will show how much energy you consume every hour, based on you heart rate. NOTE: After a period of inactivity, such as when you are not wearing the watch or sleeping soundly, the watch goes into hibernation mode and turns off the optical heart rate sensor. If you want to get heart rate tracking during the night, activate Do Not Disturb mode (see 3.9. Do Not Disturb mode). 3.2. 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: To pair anything with your device, you need to first turn off airplane mode if you have it on. 3.3. Autopause Autopause pauses the recording of your exercise when your speed is less than 2 km/h (1.2 mph). When your speed increases to more than 3 km/h (1.9 mph), the recording continues automatically. 13 Suunto 3 Fitness You can turn autopause on/off for each sport mode in Suunto app. You can also turn on or off autopause from the sport mode settings in the watch before you start your exercise recording. If autopause is on during a recording, a pop-up notifies you when the recording is paused automatically. Press the middle button to check the current time and battery level. You can let the recording resume automatically when you start moving again, or manually resume from the pop-up screen by pressing the upper right button. 3.4. Backlight The backlight has two modes: automatic and toggle. In automatic mode, the backlight comes on with any button press. In toggle mode, you turn the backlight on by keeping the upper left button pressed. The backlight stays on until you keep the upper left button pressed again. By default, the backlight is in automatic mode. You can change the backlight mode from the settings under General » Backlight. 3.5. Button lock and screen dimming While recording an exercise you can lock the buttons by keeping the lower right button pressed. Once locked, you cannot change the display views, but you can turn on the backlight with any button press if the backlight is in automatic mode. To unlock, keep the lower right button pressed again. When you are not recording an exercise, the screen dims after a short period of inactivity. To activate the screen, press any button. After a longer period of inactivity, the watch goes into hibernation mode and turns the screen off completely. Any movement reactivates the screen. 3.6. Chest heart rate sensor You can use a BluetoothⓇ Smart compatible heart rate sensor, such as the Suunto Smart Sensor, with your Suunto 3 Fitness 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. 14 Suunto 3 Fitness 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. 3.7. Device info You can check details of your watch software and hardware from the settings under General » About. 3.8. Display theme To increase the readability of your watch screen while exercising or navigating, you can change between light and dark themes. With the light theme, the display background is light and the numbers dark. With the dark theme, the contrast is reverse, with the background dark and the numbers light. The theme is a global setting that you can change in your watch from any of your sport mode option. To change display theme in sport mode options: 1. 2. 3. 4. 5. From the watch face, Press the upper right button to open the launcher. Scroll to EXERCISE and or press the middle button. Go to any sport mode and press the lower right button to open the sport mode options. Scroll down to THEME and press the middle button. Switch between Light and Dark by pressing the upper right and lower right buttons, and accept with the middle button. 6. Scroll back up to exit the sport mode options and start (or exit) the sport mode. 3.9. Do Not Disturb mode The Do Not Disturb mode is a setting that mutes all sounds and vibrations, making it a very useful option when wearing the watch in, for example, a theater or any environment where you want the watch to operate as usual, but silently. The Do Not Disturb mode also prevents the watch from going into hibernation after a period of inactivity. So, you can enable this setting along with Daily HR (see Daily HR) to get heart rate tracking 24/7. To turn on the Do Not Disturb mode: 1. From the watch face, keep the middle button pressed to open the shortcuts menu. 2. Press the middle button to activate Do Not Disturb mode. While in this mode, press any button to activate the screen. When the screen is on, press the upper right button to turn off the Do Not Disturb mode. If you have an alarm set, it sounds as normal and disables Do Not Disturb mode unless you snooze the alarm. 15 Suunto 3 Fitness 3.10. Feeling If you are training regularly, following how you feel after each session is an important indicator of your overall physical condition. A coach or personal trainer can also use your feeling trend to track your progress over time. There are five degrees of feeling to choose from: • • • • • Poor Average Good Very good Excellent What these options mean exactly are up to you (and your coach) to decide. The important thing is that you use them consistently. For each training session, you can record how you felt in the watch directly after stopping the recording by answering the 'How was it?' question. You can skip answering the question by pressing the middle button and instead add how you felt later by editing the activity in Suunto app. Once you start regularly using the feeling metric, you can quickly check your 7-day and 30day trend from you timeline overview in activity summary. For longer-term trend analysis, go to your activity page. Select the time period you want to see from the calendar and scroll down to the Rest & Recovery section to see the feeling trend graph. 3.11. Fitness level (VO2MAX) A good aerobic fitness is important for your overall health, well-being and sports performance. The estimation of your fitness level is based on detecting your heart rate response during each running/walking/cycling workout. To get your fitness level estimated, run/walk/cycle briskly for at least 15 minutes with mobile assisted GPS enabled and wearing a heart rate monitor. Your aerobic fitness level is defined as VO2max (maximal oxygen consumption), which is a globally known measure for aerobic endurance capacity. 16 Suunto 3 Fitness 3.12. Fitness test TBD 3.13. 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 3 Fitness 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 dozen 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. 17 Suunto 3 Fitness 3.13.1. 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 3 Fitness 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. Select the max HR (highest value, bpm) and press the middle button. 2. Select your new max HR by pressing the upper right or lower right buttons. 3. Press the middle button to select the new max HR. 4. Keep the middle button pressed to exit the HR zones view. NOTE: You can also set your maximum HR from the settings under General » Personal. Set default HR zones Set your default HR zones from the settings under Training » Intensity zones » Default zones 1. Scroll up/down by pressing the upper right or lower right buttons and press the middle button when the HR zone you want to change is highlighted. 2. Select your new HR zone by pressing the upper right or lower right buttons. 3. Press the middle button to select the new HR value. 4. Keep the middle button pressed to exit the HR zones view. 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. Choose the activity (running or cycling) that you want to edit (by pressing upper right or lower right buttons) and press the middle button when the activity is highlighted. 2. Press the middle button to toggle the HR zones on. 3. Scroll up/down by pressing the upper right or lower right buttons and press the middle button when the HR zone you want to change is highlighted. 18 Suunto 3 Fitness 4. Select your new HR zone by pressing the upper right or lower right buttons. 3. Press the middle button to select the new HR value. 4. Keep the middle button pressed to exit the HR zones view. Using HR zones when exercising When you record an exercise (see 3.19. Recording an exercise), 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. In addition, there is a dedicated display for HR zones in the sport mode default display. 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 and 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 spent in each zone. 3.14. Interval training Interval workouts are a common form of training consisting of repetitive sets of high and low intensity efforts. With Suunto 3 Fitness, you can define in the watch your own interval training for each sport mode. When defining your intervals, you have four items to set: • • • • Intervals: on/off toggle that enables interval training. When you toggle this on, an interval training display is added to your sport mode. Repetitions: the number of interval + recovery sets you want to do. Interval: the length of your high intensity interval, based on distance or duration. Recovery: the length of your rest period between intervals, based on distance or duration. Keep in mind that if you use distance to define your intervals, you need to be in a sport mode that measures distance. The measurement can be based on mobile assisted GPS, or from a foot or bike POD, for example. NOTE: If you are using intervals, you cannot activate navigation. 19 Suunto 3 Fitness To train with intervals: 1. From the launcher, select your sport. 2. Before you start an exercise recording, press the lower right button to open the sport mode options. 3. Scroll down to Intervals and press the middle button. 4. Toggle intervals on and adjust the settings described above. 5. Scroll up to Back and confirm with the middle button. 6. Press the upper right button until you are back at the start view and start your exercise as normal. 7. Press the lower left button to change the view to intervals display and press the upper right button when you are ready to start your interval training. 8. If you want to stop the interval training before you have completed all your repetitions, keep the middle button pressed to open the sport mode options and toggle off Intervals. NOTE: While you are in the intervals display, buttons work as normal, for example, pressing the upper right button pauses the exercise recording, not just the interval training. After you have stopped your exercise recording, interval training is automatically toggled off for that sport mode. The other settings, however, are maintained so you can easily start the same workout the next time you use the sport mode. 3.15. Language and unit system You can change your watch language and unit system from the settings under General » Language. 3.16. Logbook You can access the logbook from the launcher. Scroll through the log by pressing the upper right or lower right buttons. Press the middle button to open and view the entry of your choice. 20 Suunto 3 Fitness NOTE: The log icon remains gray until the activity has been synced with Suunto app. To exit the log, press the lower left button. 3.17. Notifications If you have paired your watch with the Suunto App, you can get notifications such as incoming calls and text messages 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. When a notification arrives, a pop-up appears on the watch face. If the message doesn't fit on the screen, press the lower right button to scroll through the full text. 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 and then press the lower button to scroll through the notification history. 3.18. 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 3 Fitness supports the following types of PODs and sensors: • • • • Heart rate Bike Power Foot NOTE: You cannot pair anything if airplane mode is on. Turn off airplane mode before pairing. See 3.2. Airplane mode. 21 Suunto 3 Fitness 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. Press the lower right button to scroll through the list and select the sensor type with the middle button. 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, 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. 3.18.1. 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. 3.18.2. 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. 22 Suunto 3 Fitness Your watch automatically re-calibrates the foot POD as needed whenever GPS speed is available. 3.19. Recording an exercise In addition to 24/7 activity monitoring, you can use your watch to record your training sessions or other activities to get detailed feedback and follow your progress. To record an exercise: 1. Put on heart rate sensor (optional). 2. Press the upper right button to open the launcher. 3. Scroll up to the exercise icon and select with the middle button. 4. Press upper right or lower right button to scroll through the sport modes and press the middle button to select the one you want to use. 5. Above the start indicator, a set of icons appear, depending on what you are using with the sport mode (such as heart rate and mobile GPS). These flash gray while searching and turn green once a signal is found. You can wait for each icon to turn green or start the recording as soon as you like by pressing the middle button. 6. While recording, you can switch between displays with the middle button. 7. Press the upper right button to pause the recording. Stop and save with the lower right button or continue resume with the upper right button. If the sport mode you selected has options, such as setting a duration target, you can adjust them before starting the recording by pressing the lower right button. You can also adjust sport mode options while recording by keeping the middle button pressed. After you stop the recording, you are asked how you felt. You can answer or skip the question (see 3.10. Feeling). Then you get a summary of the activity that you can browse through with the upper or lower right buttons. 23 Suunto 3 Fitness If you made a recording you don't want to keep, you can delete the log by scrolling down to Delete and confirm with the middle button. You can also delete logs in the same way from the logbook. 3.19.1. Mobile GPS during exercise The watch will estimate speed and distance based on wrist movement. To record your exercise track and to get more accurate measurements you can use your mobile device to provide GPS information. When you start an exercise where GPS location information is relevant and defined in the sport mode (activities like cycling outside), the device will use BLE connection to get location data from the mobile device, if mobile application is available and providing location services. 1. Above the start indicator, the GPS icon is flashing grey while searching and turn green once connected to a mobile device. Your mobile device can/will ask permission to provide location data. NOTE: Using GPS through mobile device will affect mobile device’s power consumption. 3.19.2. Sport mode power saving options You can use the following power saving options to extend battery life : • Display timeout: normally, the display is always on during your exercise. When you turn on the display timeout, the display turns off after 10 seconds to save battery power. Press any button to turn the display back on. To activate power saving options: 1. Before you start an exercise recording, press the lower button to open the sport mode options. 2. Scroll down to Power saving and press the middle button. 3. Adjust the power saving options as you want and keep the middle button pressed to exit the power saving options. 4. Scroll back up to the start view and start your exercise as normal. NOTE: If the display timeout is on, you can still get mobile notifications as well as sound and vibration alerts. Other visual aids such as the autopause pop-up are not shown. 3.20. 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 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. 24 Suunto 3 Fitness 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, press the lower right button until you see the training and recovery display. Press the upper left button 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. 3.21. 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 3 Fitness tracks your sleep based on accelerometer data. You can leave the watch next to your bed when going to sleep, but we recommend leaving it on so that you can get more accurate sleep feedback. 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. The last step 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 quality TBD 25 Suunto 3 Fitness 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 press the middle button to toggle between your average sleep and your sleep average HR over the last seven days. From the SLEEP display, you can keep the middle button pressed to access sleep tracking settings and the latest sleep summary. NOTE: All sleep measurements are based on movement only, so they are estimates that may not reflect your actual sleep habits. 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 3.1.2. Daily HR) and Do Not Disturb mode is activated (see 3.9. Do Not Disturb mode). Automatic Do Not Disturb mode You can use the auto Do Not Disturb setting to automatically enable Do Not Disturb mode while you sleep. 3.22. Swimming You can use your Suunto 3 Fitness for swimming in pools or openwater. When you use a pool swimming sport mode, the watch relies on the pool length to determine distance. You can change the pool length as needed under the sport mode options before you start swimming 3.22.1. 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 cross country skiing. When you record an exercise (see 3.19. Recording an exercise), you can scroll up and down to see the short list of sport modes. Press the middle button by the icon at the end of the short list to view the complete list and see all sport modes. Each sport mode has a unique set of displays and views. 26 Suunto 3 Fitness 3.23. Time and date You set time and date during the initial startup of your watch. Adjust time and date from the settings under GENERAL » Time/date where you can also change time and date formats. In addition to the main time, you can use dual time to follow the time at a different location, for example, when you are traveling. Under General » Time/date, tap Dual time to set the time zone by selecting a location. 3.23.1. Alarm clock Your watch has an alarm clock that can sound once or repeat on specific days. Activate the alarm from the settings under Alarms » Alarm clock. To set an alarm: 1. First select how often you want the alarm to sound. The options are: • • • Once: alarm sounds once in the next 24 hours at the set time Weekdays: alarm sounds at the same time Monday thru Friday Daily: alarm sounds at the same time every day of the week 2. Set the hour and minutes and then exit the settings. When the alarm sounds, you can dismiss it to end the alarm, or you can select the snooze option. The snooze time is 10 minutes and can be repeated up to 10 times. If you let the alarm continue to sound, it will automatically snooze after 30 seconds. 3.24. 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. Press the middle button to open the timer display. 27 Suunto 3 Fitness When you first enter the display, it shows the stopwatch. After that, it remembers whatever you used last, stopwatch or countdown timer. Press the lower right 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 keeping the middle button pressed. Countdown timer In the timer display, 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 middle and lower right buttons. Exit the timer by keeping the middle button pressed. 3.25. 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. For each, you can select from the following options: • • • 28 All on: all events trigger an alert All off: no events trigger alerts Buttons off: all events other than pushing buttons trigger alerts Suunto 3 Fitness 3.26. Training insight Your watch provides an overview of your training activity over the last 30 days. Press the lower right button to see your training totals. Press the middle button twice to see all activities. From the totals view you can press the upper left button to toggle between your top four sports. Press the lower right button to see the summary. The summary includes total time, distance and calories for the sport chosen in the totals view. 3.26.1. Training plans In Suunto app, you can make training programs for yourself by creating a totally new program or using an existing program made by other members. When you have planned activity, your watch will show what's coming next after you have synced with Suunto app. It is also possible to let Suunto 3 Fitness create a weekly training plan. The training plan is based on your current fitness level and your training history (activities the past 28 days). How to create a weekly training plan: 1. Under the settings menu, go to Training. 2. Toggle the Training plan to on. 29 Suunto 3 Fitness 3. After a short while you will receive a notification that your training plan is available. 4. Press the lower right button to learn more about the training plan. To see your next planned training sessions: 1. Press the lower right button to scroll to the training insight view. 2. Then press the middle button to view your weekly plan. 3. Press the lower right button to see additional information. 4. Press the lower left button to exit the planned training views and return to the time display. If you have a planned activity scheduled for the current day, that activity appears as the first option in the sport mode list when you enter the launcher to start an exercise recording. Start the planned activity as you would a normal recording. 3.27. Watch faces Suunto 3 Fitness comes with several watch faces to choose from, both digital and analog styles. To change the watch face: 1. Go to the Watch face setting from the launcher or keep the middle button pressed to open the in-context menu. Press the middle button to select Watch face 2. Use the upper right or lower right buttons to scroll through the watch face previews and select the one you want to use by pressing the middle button. 30 Suunto 3 Fitness 3. Use the upper right or lower right buttons to scroll through the color options and select the one you want to use. Each watch face has additional information, such as date or dual time. Press the middle button to switch between views. 31 Suunto 3 Fitness 4. Care and support 4.1. Handling guidelines Handle the unit with care – do not knock or drop it. Under normal circumstances, the watch does not require servicing. On a regular basis, rinse it with fresh water, mild soap, and carefully clean the housing with a moist, soft cloth or chamois. Use only original Suunto accessories - damage caused by non-original accessories is not covered by warranty. 4.2. Battery The duration on a single charge depends on how you use your watch and in what conditions. Low temperatures, for example, reduce the duration of a single charge. In general, the capacity of rechargeable batteries decreases over time. 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. When the battery charge level is less than 10%, your watch displays a low battery icon. If the charge level gets very low, your watch goes into a low power mode and display a charge icon. Use the supplied USB cable to charge your watch. Once the battery level is high enough, the watch wakes up from lower power mode. WARNING: Only charge you watch using USB adapters that comply with the IEC 60950-1 standard for limited power supply. Using non-compliant adapters may damage your watch or cause a fire. 4.3. Disposal Please dispose of the device in accordance with local regulations for electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto dealer. 32 Suunto 3 Fitness 5. Reference 5.1. Technical specifications General • • • • Model: OW175 Operating temperature: -20° C to +60° C (-5° F to +140° F) Storage temperature: -30° C to +60° C (-22° F to +140° F) Water resistance: 30 m (98 ft) Battery • • • Battery type: rechargeable lithium-ion battery Battery life: 10-30 hours, depending on conditions and settings (5 days daily use) Battery charging temperature: 0° C to +35° C (+32° F to +95° F) NOTE: This product contains a non-replaceable, rechargeable lithium-ion battery. Optical sensor • Optical heart rate by Valencell Radio transceiver • Bluetooth Smart compatible Frequency band: 2402-2480 MHz • Range: ~3 m/9.8 ft • Manufacturer Suunto Oy Tammiston kauppatie 7 A FI-01510 Vantaa FINLAND 5.2. Compliance 5.2.1. CE Hereby, Suunto Oy, declares that the radio equipment type OW175 is in compliance with Directive 2014/53/EU. The full text of the EU declaration of conformity is available at the following internet address: www.suunto.com/EUconformity. 33 Suunto 3 Fitness 5.2.2. FCC compliance This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. This product has been tested to comply with FCC standards and is intended for home or office use. Changes or modifications not expressly approved by Suunto could void your authority to operate this device under FCC regulations. NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: • • • • Reorient or relocate the receiving antenna. Increase the separation between the equipment and receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio/TV technician for help. 5.2.3. IC This device complies with Industry Canada licence-exempt RSS standard(s). Operation is subject to the following two conditions: (1) this device may not cause interference, and (2) this device must accept any interference, including interference that may cause undesired operation of the device. 5.2.4. NOM-121-SCT1-2009 The operation of this equipment is subject to the following two conditions: (1) it is possible that this equipment or device may not cause harmful interference, and (2) this equipment or device must accept any interference, including interference that may cause undesired operation of the equipment or device. 5.2.5. KCC (1) 이 기기는 가정용으로 전자파적합등록을 한 기기로서 주거지역에서는 물론 모든 지역에서 사용할 수 있습니다. 34 Suunto 3 Fitness (2) 당해 무선설비는 전파혼신 가능성이 있으므로 인명안전과 관련된 서비스는 할 수 없음 5.2.6. Thailand-NBTC เครื่ องโทรคมนาคมและอุปกรณ์น้ ี มีความสอดคล้องตามข้อกําหนดของ กทช. 5.2.7. NCC 根據 NCC 低功率電波輻射性電機管理辦法 規定: (1)第十二條經型式認證合格之低功率射頻電機，非經許可，公司、商號或使用者均不得擅自變 更頻率、加大功率或變更原設計之特性及功能。 (2)第十四條 低功率射頻電機之使用不得影響飛航安全及干擾合法通信；經發現有干擾現象 時，應立即停用，並改善至無干擾時方得繼續使用。 前項合法通信，指依電信法規定作業之 無線電通信。 低功率射頻電機須忍受合法通信或工業、科學及醫療用電波輻射性電機設備之 干擾。 5.2.8. EAC 5.3. Trademark Suunto 3 Fitness, its logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved. 5.4. Patent notice This product is protected by patents and pending patent applications and their corresponding national rights. For a list of the current patents, visit: www.suunto.com/patents www.valencell.com/patents Additional patent applications have been filed. 5.5. International Limited Warranty Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (hereinafter Service Center) will, at its sole discretion, remedy defects in materials or workmanship free of charge either by a) repairing, or b) replacing, or c) refunding, subject to the terms and conditions of this International Limited Warranty. This International Limited Warranty is valid and enforceable regardless of the country of purchase. The International Limited Warranty does not affect your legal rights, granted under mandatory national law applicable to the sale of consumer goods. Warranty Period The International Limited Warranty Period starts at the date of original retail purchase. 35 Suunto 3 Fitness The Warranty Period is two (2) years for Products and Dive wireless transmitters unless otherwise specified. The Warranty Period is one (1) year for accessories including but not limited to wireless sensors and transmitters, chargers, cables, rechargeable batteries, straps, bracelets and hoses. Exclusions and Limitations This International Limited Warranty does not cover: 1. a. normal wear and tear such as scratches, abrasions, or alteration of the color and/or material of non-metallic straps, b) defects caused by rough handling, or c) defects or damage resulting from use contrary to intended or recommended use, improper care, negligence, and accidents such as dropping or crushing; 2. printed materials and packaging; 3. defects or alleged defects caused by use with any product, accessory, software and/or service not manufactured or supplied by Suunto; 4. non-rechargeable batteries. Suunto does not warrant that the operation of the Product or accessory will be uninterrupted or error free, or that the Product or accessory will work with any hardware or software provided by a third party. This International Limited Warranty is not enforceable if the Product or accessory: 1. has been opened beyond intended use; 2. has been repaired using unauthorized spare parts; modified or repaired by unauthorized Service Center; 3. serial number has been removed, altered or made illegible in any way, as determined at the sole discretion of Suunto; or 4. has been exposed to chemicals including but not limited to sunscreen and mosquito repellents. Access to Suunto warranty service You must provide proof of purchase to access Suunto warranty service. You must also register your product online at www.suunto.com/mysuunto to receive international warranty services globally. For instructions how to obtain warranty service, visit www.suunto.com/warranty, contact your local authorized Suunto retailer, or call Suunto Contact Center. Limitation of Liability To the maximum extent permitted by applicable mandatory laws, this International Limited Warranty is your sole and exclusive remedy and is in lieu of all other warranties, expressed or implied. Suunto shall not be liable for special, incidental, punitive or consequential damages, including but not limited to loss of anticipated benefits, loss of data, loss of use, cost of capital, cost of any substitute equipment or facilities, claims of third parties, damage to property resulting from the purchase or use of the item or arising from breach of the warranty, breach of contract, negligence, strict tort, or any legal or equitable theory, even if Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service. 36 Suunto 3 Fitness 5.6. Copyright © Suunto Oy 01/2018. All rights reserved. Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of clients to obtain knowledge and information regarding the operation of Suunto products. Its contents shall not be used or distributed for any other purpose and/or otherwise communicated, disclosed or reproduced without the prior written consent of Suunto Oy. While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. This document content is subject to change at any time without notice. The latest version of this documentation can be downloaded at www.suunto.com. 37 Suunto 3 Fitness 38 SUUNTO CUSTOMER SUPPORT 1. www.suunto.com/support www.suunto.com/mysuunto 2. AUSTRALIA (24/7) AUSTRIA CANADA (24/7) CHINA CHINA - Hong Kong FINLAND FRANCE GERMANY ITALY JAPAN NETHERLANDS NEW ZEALAND (24/7) RUSSIA SPAIN SWEDEN SWITZERLAND UK (24/7) USA (24/7) © Suunto Oy Suunto is a registered trademark of Suunto Oy. All Rights reserved. +61 1800 240 498 +43 720 883 104 +1 855 624 9080 +86 400 661 1646 +852 58060687 +358 9 4245 0127 +33 4 81 68 09 26 +49 89 3803 8778 +39 02 9475 1965 +81 3 4520 9417 +31 1 0713 7269 +64 9887 5223 +7 499 918 7148 +34 91 11 43 175 +46 8 5250 0730 +41 44 580 9988 +44 20 3608 0534 +1 855 258 0900
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