Suunto 3 Fitness User Manual
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Suunto 3 Fitness User Manual

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SUUNTO 3 FITNESS
USER GUIDE
2018-06-20

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Summary of Contents for Suunto 3 Fitness

  • Page 1 SUUNTO 3 FITNESS USER GUIDE 2018-06-20...

  • Page 2: Table Of Contents

    Suunto 3 Fitness 1. SAFETY................................4 2. Getting started.............................. 5 2.1. Suunto app............................5 2.2. SuuntoLink............................6 2.3. Buttons..............................6 2.4. Optical heart rate..........................7 2.5. Icons..............................7 2.6. Adjusting settings..........................9 3. Features................................ 10 3.1. Activity tracking..........................10 3.2. Adaptive training guidance......................11 3.3. Airplane mode..........................13 3.4.
  • Page 3 Suunto 3 Fitness 3.25. Stress and recovery........................29 3.26. Time and date..........................30 3.26.1. Alarm clock........................30 3.27. Timers.............................. 31 3.28. Tones and vibration........................32 3.29. Training insight..........................32 3.30. Recovery time..........................33 3.31. Watch faces............................33 4. Care and support............................35 4.1. Handling guidelines........................35 4.2.

  • Page 4: Safety

    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.

  • Page 5: Getting Started

    2.1. Suunto app With the Suunto app, you can further enrich your Suunto 3 Fitness experience. Pair your watch with the mobile app to get connected GPS, mobile notifications, insights and more.

  • Page 6: Suuntolink

    2. Start SuuntoLink if it is not already running. 3. Click the update button in SuuntoLink. 2.3. Buttons Suunto 3 Fitness has five buttons you can use to navigate through displays and features. Normal use: 1. Upper left button press to activate backlight •...

  • Page 7: Optical Heart Rate

    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.
  • Page 8 Suunto 3 Fitness Duration EPOC (Excess Post-Exercise Oxygen Consumption) Failure Fitness level Flat time Connected GPS acquired Connected GPS not available Heart rate HR signal from watch acquired HR signal from HR sensor acquired Incoming call Logbook Low battery Message/notification...

  • Page 9: Adjusting Settings

    Suunto 3 Fitness Syncing Settings 2.6. Adjusting settings 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.

  • Page 10: Features

    Suunto 3 Fitness 3. Features 3.1. Activity tracking 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.

  • Page 11: Adaptive Training Guidance

    The training plan consist of planned excercises with a target duration and intensity. Each exercise is planned with the goal of helping you improve your fitness gradually without over- stressing your body. If you miss an exercise, or do a little more than planned, Suunto 3 Fitness automatically adapts your training plan accordingly.
  • Page 12 Suunto 3 Fitness 3. Press the lower right button to see additional information; training day, duration and intensity level (based on the heart rate zones, see 3.14. Intensity zones. 4. Press the lower left button to exit the planned exercise views and return to the time display.

  • Page 13: Airplane Mode

    3.5. Bluetooth connectivity Suunto 3 Fitness uses Bluetooth technology to send and receive information from your mobile device when you have paired your watch with the Suunto app. Same technology is also used when pairing PODs and sensors. However, if you do not want your watch to be visible for Bluetooth scanners, you can activate...

  • Page 14: Button Lock And Screen Dimming

    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).

  • Page 15: Do Not Disturb Mode

    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 3 Fitness with connected GPS or calibrated speed.

  • Page 16: Instant Hr

    Historical data, from recorded running and walking workouts, plays a role in ensuring the accuracy of your VO2max estimate. The more activities you record with your Suunto 3 Fitness, the more accurate your VO2max estimate becomes. There are six fitness levels, from low to high: very poor, poor, fair, good, excellent and superior.

  • Page 17: Intensity Zones

    And don't forget that, regardless of your planned training, 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 at 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.

  • Page 18: Heart Rate Zones

    HR does not reflect your personal values, the training plan may not optimally guide you to your desired fitness level. 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.
  • Page 19 Suunto 3 Fitness 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.

  • Page 20: Pace Zones

    The pace zones are shown either as metric or imperial value depending on your settings. Suunto 3 Fitness has five default pace zones that you can use or you can define your own. Pace zones are available for running.

  • Page 21: Interval Training

    3.15. 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 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.

  • Page 22: Language And Unit System

    Suunto 3 Fitness 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.

  • Page 23: Notifications

    Suunto 3 Fitness 3.18. Notifications If you have paired your watch with the Suunto app, you can recieve notifications such as in- coming calls and text messages on your watch. NOTE: Messages recieved from some apps used for communication might not be compatible with Suunto 3 Fitness.

  • Page 24: Calibrating Foot Pod

    When you pair a foot POD, your watch automatically calibrates the POD using connect GPS with Suunto app on your mobile phone. We recommend using the automatic calibration, but you can disable it if needed from the POD settings under Connectivity » Paired devices.

  • Page 25: Using Targets When Exercising

    3.20.1. Using targets when exercising It is possible to set different targets with your Suunto 3 Fitness when exercising. If the sport mode you selected has targets as an option, you can adjust them before starting the recording by pressing the lower right button.

  • Page 26: Connected Gps

    6. Press lower left button to go back to the sport mode options 3.20.2. Connected GPS Suunto 3 Fitness is able to record speed and distance when running and walking based on your wrist movement, but this must be calibrated to your personal stride length and movement.

  • Page 27: Sport Mode Power Saving Options

    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 and how well you are sleeping. When you wear your watch to bed, Suunto 3 Fitness tracks your sleep based on accelerometer data.
  • Page 28 Suunto 3 Fitness of water during the night, for example, your watch still counts any sleep after that as the same session. If you fall asleep earlier, or sleep longer, than your set bedtime, your watch will track your sleep as long as a part of your sleep is in within your set bedtime and wake up time.

  • Page 29: Speed And Distance Calibration

    Suunto 3 Fitness 3.22. Speed and distance calibration Suunto 3 Fitness is able to measure running and walking speed and distance using the built- in accelerometer of the watch. The accelerometer needs to be calibrated to your personal stride length and movement. Uncalibrated, the watch cannot correctly measure speed and distanced.

  • Page 30: Time And Date

    Suunto 3 Fitness 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.

  • Page 31: Timers

    Suunto 3 Fitness 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.

  • Page 32: Tones And Vibration

    • 3.29. Training insight Suunto 3 Fitness provides an overview of your training activity. Press the lower right button until you see your training totals for the current week. The training goal can not be modified if the adaptive training guidance is on. To turn off the adaptive training guidance and modify your training goal, see 3.2.

  • Page 33: Recovery Time

    On the other hand, if you have the flu, for example, your recovery may be slower than estimated. 3.31. Watch faces Suunto 3 Fitness comes with several watch faces to choose from, both digital and analog styles. To change the watch face: 1.
  • Page 34 Suunto 3 Fitness 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. 3. Use the upper right or lower right buttons to scroll through the color options and select the one you want to use.

  • Page 35: Care And Support

    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.

  • Page 36: Reference

    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) •...

  • Page 37: Compliance

    Suunto 3 Fitness 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.

  • Page 38: Nom-121-Sct1-2009

    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.

  • Page 39: International Limited Warranty

    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.

  • Page 40: Copyright

    Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service.
  • Page 41 Suunto 3 Fitness...
  • Page 42 +34 91 11 43 175 SWEDEN +46 8 5250 0730 SWITZERLAND +41 44 580 9988 UK (24/7) +44 20 3608 0534 USA (24/7) +1 855 258 0900 © Suunto Oy Suunto is a registered trademark of Suunto Oy. All Rights reserved.

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