en SUUNTO M5 USER GUIDE
1 SAFETY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Types of safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
13.3 Previous exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Adjusting settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Time and personal settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Target type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . General settings . .
Access to Suunto warranty service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Limitation of Liability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 SAFETY en 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. Safety precautions: WARNING: ALLERGIC REACTIONS OR SKIN IRRITATIONS MAY OCCUR WHEN PRODUCT IS IN CONTACT WITH SKIN, EVEN THOUGH OUR PRODUCTS COMPLY WITH INDUSTRY STANDARDS.
CAUTION: TREAT AS ELECTRONIC WASTE. CAUTION: DO NOT KNOCK OR DROP.
2 WELCOME en Thank you for choosing Suunto M5 heart rate monitor! Suunto M5 heart rate monitor is your multi-sport fitness and recovery partner. Set your exercise targets and Suunto M5 provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines or if you miss a session, Suunto M5 automatically adapts your program, in real time, providing smart fitness guidance before, during and after training. Or tells you if it’s time to rest.
● speed and distance information with optional Suunto Foot, GPS, or Bike PODs ● personal exercise program download to your Suunto M5 from Movescount.com with an optional Suunto Movestick This User Guide is here to help you get the most out of your exercise with Suunto M5. Read it through to make using your new Suunto M5 even more enjoyable. Your exercise does not have to stop when your workout ends. Continue your fitness experience online and get even more out of every move at Movescount.com.
3 DISPLAY ICONS AND SEGMENTS en 9
4 USING BUTTONS By pressing the following buttons, you can access the following features: (PLAY/STOP): ● choose exercise, suggestion, prev.
5 GETTING STARTED en Start by personalizing Suunto M5 to get accurate guidance in reaching your goals. Through the personal settings, you tune your Suunto M5 according to your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values. Press any button to activate your Suunto M5. To set the initial settings: 1. Press any button to activate the device. Wait until the unit wakes up and says hold 2 sec.
● date ● personal settings: year of birth, sex, weight, height, (calculated BMI), fitness level NOTE: BMI (Body Mass Index) is a number calculated from your weight and height. It indicates whether your weight is within healthy limits. However, if you are very muscular, your calculated BMI may be higher than expected, because the BMI ranges are based on average body types. NOTE: Once you have entered your year of birth, your device automatically sets the maximum heart rate (max.
Select one of the following options: ● very poor: you prefer using the elevator or driving to walking, or sometimes walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration. ● poor: you exercise regularly 10 to 60 minutes per week in recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard work. ● fair: you run less than one mile (1.
6 USING BACKLIGHT AND BUTTON LOCK Press to activate the backlight. Keep pressed to lock or unlock the locked, is shown on the display. TIP: Lock the stopwatch. NOTE: When the the views by pressing 14 button. When the button is button to avoid accidentally starting or stopping your button is locked during the exercise, you can still change .
7 PUTTING ON HR BELT en Adjust the strap length so that the heart rate (HR) belt is tight but still comfortable. Moisten the contact areas with water or gel and put on the HR belt. Ensure the HR belt is centered on your chest and the red arrow is pointing up. 1 2 3 4 WARNING: People who have a pacemaker, defibrillator, or other implanted electronic device use the HR belt at their own risk. Before starting the initial use of the HR belt, we recommend an exercise test under a doctor’s supervision.
8 STARTING EXERCISE After the initial settings, you can start exercising. The guided exercise program is automatically used to guide you to the next fitness level, or to maintain an excellent fitness level. The guided exercise program is based on your current fitness level specified in the initial settings. If you want to exercise without guidance, select the free exercise program in the settings, see Chapter 14 Adjusting settings on page 32. To start exercising: 1.
duration, the device estimates the kcal consumption and adjusts your exercise plan and history accordingly. en TIP: Warm up before and cool down after exercices. These are not included in the recommendations and should be done with low intensity. 8.1 Troubleshooting: No HR signal If you lose the HR signal, try the following: ● Check that you are wearing the HR belt correctly. ● Check that the electrode areas of the HR belt are moist.
9 DURING EXERCISE Suunto M5 gives you additional information to help guide you during your exercise. This information can be both helpful and rewarding. Here are some ideas on how to use the device during exercise: ● Press to see additional information in real time. button to avoid accidentally stopping your ● Keep pressed to lock the stopwatch. to stop the exercise. ● Press The additional information varies depending on what information is available.
● distance ● pace If only POD is available: ● duration ● speed ● distance ● pace en TIP: Switch the sounds on or off ( ) during exercise by keeping pressed. You cannot switch the sounds on, if you have set sounds to all off in general settings, see Chapter 14 Adjusting settings on page 32. NOTE: Suunto M5 cannot receive the HR belt signal under water. However, you can always follow the program by training without HR belt and estimate your effort level after the exercise. 9.
The filling arrows on the outer rim tell you during the exercise how far you are from reaching your daily target. When you have reached your target, is shown. If you want to exercise without guidance, choose the free target type from the settings, see Section Target type on page 33. NOTE: The plans follow the guidelines of the American College of Sports Medicine for exercise prescription. For more information about the plans, see Section 13.1 Exercise plan on page 30.
10 WEEKLY EXERCISE PROGRAM EXAMPLE: FROM POOR TO EXCELLENT LEVEL The following table shows the basis for recommendations provided by your device when you follow the exercise program.
11 AFTER EXERCISE 11.1 After exercise with HR 1. Press to stop the exercise. 2. Select yes ( ) to confirm stopping the exercise and to view the summary, or select no ( ) to continue the exercise. 3. Press to browse through the different views of the summary. 4. Keep pressed to return to the time view.
NOTE: If your peak HR during the exercise has exceeded your maximum HR set in the device settings, the device automatically asks if you want to update your maximum HR. TIP: You can skip the summary by keeping pressed in the first summary view. To view the previous exercise summary later, press in the time view and select prev. exercise. TIP: During exercises using a heart rate belt, you can pause the stopwatch by pressing .
Based on your estimation, the device estimates the kcal consumption and adjusts your exercise plan accordingly. NOTE: Follow your personal feeling during the exercise when estimating your exercise effort. You can view the following information in the summary: ● starting time and date of the exercise ● percentage of completion ● duration of the exercise ● estimated amount of calories burned Use optional speed and distance PODs to see information on distance, pace, and average speed.
fitness level. Check your recovery rate at any time in suggestion, see Chapter 13 Reviewing plans and history on page 29. If the recovery time is more than 24 hours, we strongly recommend you to have a rest day to avoid over-exercising. You can always follow the exercise program recommendations, even though you are not fully recovered. If you are using the free exercise type, we strongly recommend you to exercise only if your recovery time is less than 24 hours.
12 REST HR AND FITNESS TEST 12.1 Testing your fitness level Proceed with the fitness test (Rockport test) to evaluate your fitness level. The test helps you to follow your progress and gives up-to-date information for various calculations in the device. The fitness test usually takes 10-30 minutes, depending on your walking speed. Find a level and even place where the distance of 1.6 km/1 mile is known (for example, 4 times around a 400 m track).
When ready, Suunto M5 calculates your fitness index (scale 0 - 10) and shows your current fitness level: 0 - 1.9 2 - 3.9 4 - 4.9 5.0 - 5.9 6.0 - 6.9 7.0 - 10.0 = = = = = = very poor below average fair good very good excellent NOTE: If you are using a guided exercise program, the fitness test is considered an exercise and affects the target completion. TIP: Compare your results with your previous fitness test results in history & trend, see Section 13.2 History & trend on page 30.
2. Make sure your device receives the HR signal. 3. Lie down and relax for three minutes. 4. Check your heart rate from the device and adjust it accordingly in the personal settings. TIP: The best time to perform the rest HR test is after a good night's sleep. If you just had coffee, feel tired or stressed, do the test later.
13 REVIEWING PLANS AND HISTORY en You can review the following information: ● suggestion: recovery time and also the recommendation for your next exercise, if you have selected a guided exercise type in the settings ● history & trend: the cumulative information of your saved exercise sessions ● prev. exercise: the information of your previous exercise To review your plans and history: 1. In the time view, press . 2. Select suggestion, history & trend, or prev. exercise with or . 3.
13.1 Exercise plan After you have set your fitness level in the initial settings, Suunto M5 offers you a long term plan with a 7-day overview, in line with the recommendations of the American College of Sports Medicine.
● exercise duration and calories burned during the last 4 weeks ● percentage completed from the weekly and monthly targets ● total distance, the distance of the last 4 weeks, and the time period during which the distance was completed (if optional speed and distance POD is used) ● previous fitness test date and result ● graph of the previous 7 fitness test results NOTE: The percentages of completed weekly and monthly targets include today's exercise.
14 ADJUSTING SETTINGS You can adjust the settings in the time view. During exercise, you can only set the sounds on or off, keeping pressed. To adjust the settings: 1. In the time view, keep pressed to enter the settings. 2. Press to enter the first setting. You can browse through the setting steps with and . 3. Press or to change the values. Press to confirm and to move to the next setting. 4. When you are ready, select yes ( ) to confirm all settings.
Target type ● fitness: guides you towards your next fitness level. When you reach the excellent fitness level, the device optimizes the exercise program to maintain the excellent fitness level. ● weight: guides you towards your target weight. The device only accepts safety weight targets within the limits of normal weights based on your BMI. When you set to lose more than 3 kg (7 lbs), the device will show the recommended weight loss for the next 6 weeks until you finally reach your weight target.
Speed/pace unit (with optional speed and distance POD): ● km/h, mph ● min/km, min/mile Pairing ● skip: skip pairing ● belt: pair HR belt ● POD: pair a POD 14.1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode. To put the device into sleep mode: 1. After the last step of general settings, when the device asks you to confirm that the setting changes are done, keep pressed until the device goes into sleep mode. 2.
3. Set the alarm on or off with and . Confirm with 4. Set the alarm time with and . Confirm with . . en When the alarm sounds, press stop ( ) to turn it off. After you have stopped the alarm, it sounds the same time the following day. 14.2 Changing language If you want to change the device's language or you have chosen the wrong language when setting up the device, the device needs to be put to sleep. For information on how to put the device to sleep, see Section 14.
15 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount.com, and download settings and customized plans from Movescount.com to your Suunto M5. Movescount is an online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences. Movescount offers you new ways to get inspired with other members to drive you forward! To connect to Movescount: 1. Go to www.movescount.com. 2.
16 PAIRING POD/HR BELT en Pairing means that you connect two devices so that they send and receive information between each other. Pair Suunto M5 with optional Suunto PODs (Suunto Foot POD, GPS POD, and Bike POD) to receive additional speed and distance information during exercise. Suunto M5 is compatible with Suunto Dual Comfort Belt. The HR belt included in your Suunto M5 package is already paired. Pairing is required only if you want to change the HR belt or a speed POD with the device.
16.1 Troubleshooting If HR belt pairing fails, try the following: 1. Remove the battery. 2. Re-insert the battery upside down to reset the HR belt and remove the battery again. 3. Scroll to the device's pairing option. 4. Insert the battery in the HR belt the right side up. NOTE: You do not need to calibrate the speed and distance PODs. The Bike POD values are accurate according to regular mountain bike wheels (26 x 1.95 > inches). In city bikes, the deviation is from -2 to -3%.
17 CARE AND MAINTENANCE en Handle the unit with care – do not knock or drop it. Under normal circumstances the device will not require servicing. After use, rinse it with fresh water, mild soap, and carefully clean the housing with a moist soft cloth or chamois. Do not try to repair the unit yourself. Contact an authorized Suunto service, distributor or retailer for any repair. Use only original Suunto accessories damage caused by non-original accessories is not covered by warranty.
NOTE: Carefully ensure that the plastic O ring is properly placed so that the wristop computer remains water-resistant. Careless battery replacement may void the warranty. NOTE: Be careful with the spring in the battery compartment (see illustration). If the spring is damaged, please send your device to an authorized Suunto representative for service. NOTE: When replacing the battery, only the time and date change. Previous initial settings and recorded exercises are restored.
17.2 Replacing HR belt battery en Replace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant. Replacement covers are available with replacement batteries from your authorized Suunto dealer or web shop.
18 SPECIFICATIONS 18.1 Technical specifications General Operating temperature: -10° C to +50° C / +14° F to +122° F Storage temperature: -30° C to +60° C / -22° F to +140° F Weight (device): 40 g / 1.41 oz Weight (HR belt): max. 55 g / 1.95 oz Water resistance (device): 30 m / 100 ft (ISO 2281) Water resistance (HR belt): 20 m / 66 ft (ISO 2281) Transmission frequency (belt): 5.3 kHz inductive, gym equipment and 2.
● Total distance and months since first distance log: 1 - 9999 km and 1 - 256 months (with optional speed and distance PODs) ● Last 4 weeks total distance and duration: 0 - 999 km and 99:59 h (with optional speed and distance PODs) Heart rate ● Display: 30 to 240 ● Rest HR: estimated at 60 bpm, adjustable from 30 to 150 bpm Personal settings ● Birth year: 1910 - 2009 ● Weight: 30 - 200 kg or 66 - 400 lb ● Height: 90 - 256 cm or 3 ft 03 in - 7 ft 06 in 18.
18.4 CE The CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC and 99/5/EEC. 18.5 ICES This Class [B] digital apparatus complies with Canadian ICES-003. 18.6 Copyright Copyright © Suunto Oy 2009. All rights reserved. Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy.
19 WARRANTY en SUUNTO 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 Limited Warranty. This Limited Warranty is only valid and enforceable in the country of purchase, unless local law stipulates otherwise.
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; 4. has been exposed to chemicals including but not limited to mosquito repellents. Suunto does not warrant that the operation of the Product will be uninterrupted or error free, or that the Product will work with any hardware or software provided by a third party.
SUUNTO HELP DESK Global USA (toll free) Canada (toll free) +358 2 284 1160 1-800-543-9124 1-800-267-7506 www.suunto.com © Suunto Oy 4/2011 Suunto is a registered trademark of Suunto Oy. All Rights reserved.
