Adaptive Training Guidance - Suunto 3 Fitness User Manual

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.

3.2. Adaptive training guidance

Your Suunto 3 Fitness automatically generates a 7-day training plan to help you improve your
fitness. The training plan adapts to your personal needs based on your profile, recorded
exercises and fitness level.
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.
When you start a planned exercise, your watch will guide you with visual and audio indicators
to help you stay at the right intensity and keep track of your progress.
The HR zones settings (see 3.14.1. Heart rate zones) affect the adaptive training plan. The
upcoming activities in the training plan include intensity. If your HR zones are not set correctly,
the intensity guidance during a planned exercise may not correlate to the real intensity of
your exercise.
To see your next planned training sessions:
1. From the watch face, press the lower right button to scroll to the training insight view.
2. Press the middle button to view your plan for the current week.
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