Heart Rate Zones - Suunto 3 Fitness User Manual

Suunto 3 Fitness
fitness builds a foundation for other exercise and prepares your system for more energetic
activity. Long duration workouts at this zone consume a lot of energy, especially from your
body's stored fat.
Zone 3: Hard
Exercising at zone 3 begins to be quite energetic and feels like pretty hard going. It will
improve your ability to move quickly and economically. In this zone, lactic acid begins to form
in your system, but your body is still able to completely flush it out. You should train at this
intensity at most a couple of times per week, as it puts your body under a lot of stress.
Zone 4: Very hard
Exercising at zone 4 will prepare your system for competition type events and high speeds.
Workouts in this zone can be performed either at a constant speed or as interval training
(combinations of shorter training phases with intermittent breaks). High-intensity training
develops your fitness level quickly and effectively, but done too often or at too high intensity
may lead to overtraining, which may force you to take a long break from your training
program.
Zone 5: Maximal
When your heart rate during a workout reaches zone 5, the training will feel extremely hard.
Lactic acid will build up in your system much faster than it can be removed, and you will be
forced to stop after a few dozen minutes at most. Athletes include these maximum-intensity
workouts in their training program in a very controlled manner, fitness enthusiasts do not
require them at all.

3.14.1. Heart rate zones

Heart rate zones are defined as percentage ranges based on your maximum heart rate (max
HR).
By default, your max HR is calculated using the standard equation: 220 - your age. If you
know your exact max HR, you should adjust the default value accordingly.
The 7-day training plan (see 3.2. Adaptive training guidance) is based on the HR zone limits. If
the limits or the max 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.
Set max HR
Set your maximum HR from the settings under Training » Intensity zones » Default zones
1. Select the max HR (highest value, bpm) and press the middle button.
2. Select your new max HR by pressing the upper right or lower right buttons.
3. Press the middle button to select the new max HR.
4. Press the lower left button to exit the HR zones view.
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