User's Guide
Table Of Contents
- 1. SAFETY
- 2. Getting started
- 3. Features
- 3.1. Activity monitoring
- 3.2. Airplane mode
- 3.3. Altimeter
- 3.4. Autopause
- 3.5. Backlight
- 3.6. Bluetooth connectivity
- 3.7. Battery power management
- 3.8. Button lock and screen dimming
- 3.9. Chest heart rate sensor
- 3.10. Device info
- 3.11. Display theme
- 3.12. Do Not Disturb mode
- 3.13. Feeling
- 3.14. Find back
- 3.15. FusedSpeed
- 3.16. GPS accuracy and power saving
- 3.17. Intensity zones
- 3.18. Interval training
- 3.19. Language and unit system
- 3.20. Logbook
- 3.21. Moon phases
- 3.22. Notifications
- 3.23. Pairing PODs and sensors
- 3.24. Points of interest
- 3.25. Position formats
- 3.26. Recording an exercise
- 3.27. Recovery
- 3.28. Routes
- 3.29. Sleep tracking
- 3.30. Sport modes
- 3.31. Swimming
- 3.32. Stress and recovery
- 3.33. Sunrise and sunset alarms
- 3.34. Time and date
- 3.35. Timers
- 3.36. Tones and vibration
- 3.37. Training insight
- 3.38. Watch faces
- 4. Care and support
- 5. Reference
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 eectively, but done too often or at too high intensity
may lead to overtraining, which may force you to take a long break from your training
program.
Zone 5: Maximal
When your heart rate during a workout reaches zone 5, the training will feel extremely hard.
Lactic acid will build up in your system much faster than it can be removed, and you will be
forced to stop after a few minutes at most. Athletes include these maximum-intensity
workouts in their training program in a very controlled manner,
fitness enthusiasts do not
require them at all.
3.17.1. 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 5 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.
Suunto 5
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