Interval Training - Suunto SPARTAN ULTRA 1.12 User Manual

Suunto Spartan Ultra
3. Tap your selection or press the middle button.
4. To exit the HR zones view, swipe right or keep the middle button pressed.
Using HR zones when exercising
When you record an exercise (see 3.27. Recording an exercise), an HR zone gauge, divided
into five sections, is shown around the outer edge of the sport mode display (for all sport
modes that support HR). The gauge indicates in which HR zone you are currently training by
lighting up the corresponding section. The small arrow in the gauge indicates where you are
within the zone range.
In addition, there is a dedicated display for HR zones in the sport mode default display. The
zone display shows your current HR zone in the middle field, how long you have been in that
zone, and how far away you are in beats per minute to the next zones up and down. The
background color of the bar also indicates which HR zone you are training in.
In the exercise summary, you get a breakdown of how much time you spent in each zone.

3.18. Interval training

Interval workouts are a common form of training consisting of repetitive sets of high and low
intensity efforts. With Suunto Spartan Ultra, you can define in the watch 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. When you toggle this on, an interval
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training display is added to your sport mode.
Repetitions: the number of interval + recovery sets you want to do.
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Interval: the length of your high intensity interval, based on distance or duration.
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Recovery: the length of your rest period between intervals, based on distance or duration.
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Keep in mind that if you use distance to define your intervals, you need to be in a sport mode
that measures distance. The measurement can be based on GPS, or from a foot or bike POD,
for example.
NOTE: If you are using intervals, you cannot activate navigation.
To train with intervals:
1. Before you start an exercise recording, swipe up or press the lower button to open the
sport mode options.
2. Scroll down to Intervals and tap the setting or press the middle button.
3. Toggle intervals on and adjust the settings described above.
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