Intensity Zones - Suunto 3 Fitness User Manual

Suunto 3 Fitness
If you record an exercise, the daily HR values reflect the elevated heart rate from your
training. But keep in mind that the graph rates are averages. If your heart rate peaks at 200
bpm while exercising, the graph does not show that maximum value, but rather the average
from the 24 minutes during which you hit that peak rate.
Before you can see your daily HR graph, you need to activate the daily HR feature. You can
toggle the feature on or off from the settings under Activity. If you are in the heart rate
display, you can also access the activity settings by keeping the middle button pressed.
With the daily HR feature on, your watch activates the optical heart rate sensor on a regular
basis to check your heart rate. This slightly increases battery power consumption.
Once activated, your watch needs 24 minutes before it can start displaying daily HR
information.
To view daily HR:
1. From the watch face view, press the lower right button to scroll to the instant HR display.
2. Press the middle button to switch to the daily HR display.
Pressing the the lower right button in the Daily HR display will show how much energy you
consume every hour, based on you heart rate.

3.14. Intensity zones

Using intensity zones for exercising helps guide your fitness development. Each intensity
zone stresses your body in different ways, leading to different effects on your physical fitness.
There are five different zones, numbered 1 (lowest) to 5 (highest), defined as percentage
ranges based on your maximum heart rate (max HR) or pace.
It is important to train with intensity in mind and understand how that intensity should feel.
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. Everyday exercise – walking, climbing
stairs, cycling to work, etc. – is usually performed within this intensity zone.
Zone 2: Moderate
Exercising at zone 2 improves your basic fitness level effectively. Exercising at this intensity
feels easy, but workouts with a long duration can have a very high training effect. The majority
of cardiovascular conditioning training should be performed within this zone. Improving basic
17