Suunto AMBIT3 SPORT 2.5 User Manual page 35

Suunto Ambit3 Sport
Result
51-80
21-50
0-20
NOTE: Values below 50% measured on several consecutive days indicate an increased
need to rest.
Test calibration
Both the sleep test and quick test need to be calibrated in order to provide accurate results.
The calibration tests define what 'fully recovered' means for your body. With each calibration
test, your watch adjusts the results scale of the test to match your unique heart rate variability.
You need to perform three calibration tests for both tests. These need to be done when you
have no accumulated recovery time. Ideally, you also feel fully recovered and are not ill or
stressed during these calibration tests.
During the calibration period, you may get results that are higher or lower than expected.
These results are indicated in the watch as your estimated recovery status until the calibration
is completed.
Once you have completed the calibration, the latest result is displayed when you enter the
logbook instead of recovery time.
3.23.2.1. Quick recovery test
The quick recovery test, powered by Firstbeat, is an alternative way to measure your recovery
status. The sleep recovery test is a more accurate method to measure your recovery status.
But for some individuals, wearing a heart rate sensor throughout the night may not be
feasible.
The quick recovery test only takes a few minutes. For best results, you should lie down, stay
relaxed, and not move around during the test.
We recommend performing the test in the morning after waking up. This helps ensure you get
comparable results day to day.
You need to perform three tests while you are feeling well recovered and have no
accumulated recovery time to calibrate the test algorithm.
The calibration tests do not need to be done in sequence, but they need to be at least 12
hours apart.
During this calibration period, you may get results that are higher or lower than expected.
These results are indicated in the watch as your estimated recovery status until the calibration
is completed.
To perform a quick recovery test:
1. Put on your heart rate belt and ensure the electrodes are moist.
2. Lie down and relax in a quiet environment free from disturbances.
3. Press [Start Stop] , scroll to RECOVERY with [Start Stop] , and select with [Next] .
4. Scroll to Quick test and select with [Next] .
Explanation
Recovered. OK to train up to hard intensity.
Recovering. Train easy.
Not recovered. Rest to recover.
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