Suunto AMBIT3 SPORT 2.0 User Manual Download | Manualshive

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Because recovery time is an estimation only, the accumulated hours
are counted down steadily regardless of your fitness level or other
individual factors. If you are very fit, you may recover faster than
estimated. On the other hand, if you have the flu, for example, your
recovery may be slower than estimated.
To get an accurate indication of your actual recovery state, we
recommend using one of the recover tests (see

3.25.2 Recovery

3.25.2 Recovery status

Recovery status indicates the amount of stress on your autonomic
nervous system. The less stress you have, the more recovered you
are. Knowing your state of recovery helps you optimize your
training and avoid over training or injury.
You can check your recovery status with the quick recovery test or
sleep recovery test, powered by Firstbeat. The tests require a
Bluetooth-compatible heart rate sensor that measures heart rate
variability (R-R interval), such as Suunto Smart Sensor.
Your recovery status is indicated with 0-100% result scale as
explained in the table below.

Result

Explanation

81-100

Fully recovered. OK to train up to very hard
intensity.

51-80

Recovered. OK to train up to hard intensity.

73

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Summary of Contents for AMBIT3 SPORT 2.0

Page 1: ...SUUNTO AMBIT3 SPORT 2 0 USER GUIDE ...

Page 2: ...6 2 Setting declination 20 3 6 3 Setting bearing lock 22 3 7 Countdown timer 24 3 8 Displays 25 3 8 1 Adjusting display contrast 25 3 8 2 Inverting display color 26 3 9 Exercising with sport modes 26 3 9 1 Using Suunto Smart Sensor 26 3 9 2 Putting on Suunto Smart Sensor 28 3 9 3 Starting an exercise 29 3 9 4 During exercise 30 3 9 5 Recording tracks 31 3 9 6 Making laps 31 3 9 7 Navigating during...

Page 3: ...raining 54 3 20 1 Switching sport modes manually 54 3 20 2 Using a multisport mode 55 3 21 Navigating with GPS 56 3 21 1 Getting GPS signal 56 3 21 2 GPS grids and position formats 57 3 21 3 GPS accuracy and power saving 59 3 22 Notifications 59 3 23 PODs and HR sensors 60 3 23 1 Pairing PODs and HR sensors 61 3 23 2 Using foot POD 63 3 23 3 Calibrating power PODs and slope 64 3 24 Points of inter...

Page 4: ...31 Stopwatch 92 3 32 Suunto Apps 94 3 33 Swimming 95 3 33 1 Pool swimming 95 3 33 2 Swimming styles 96 3 33 3 Swimming drills 99 3 33 4 Openwater swimming 99 3 34 Time 100 3 34 1 Alarm clock 102 3 34 2 Time syncing 104 3 35 Track back 105 3 36 Training programs 106 4 Care and support 109 4 1 Handling guidelines 109 4 2 Water resistance 109 4 3 Charging the battery 110 4 4 Replacing Smart Sensor ba...

Page 5: ...5 1 Technical specifications 114 5 2 Compliance 115 5 2 1 CE 115 5 2 2 FCC compliance 115 5 2 3 IC 115 5 2 4 NOM 121 SCT1 2009 116 5 3 Trademark 116 5 4 Patent notice 116 5 5 Warranty 116 5 6 Copyright 119 Index 121 5 ...

Page 6: ...to emphasize important information TIP is used for extra tips on how to utilize the features and functions of the device Safety precautions WARNING ALLERGIC REACTIONS OR SKIN IRRITATIONS MAY OCCUR WHEN PRODUCT IS IN CONTACT WITH SKIN EVEN THOUGH OUR PRODUCTS COMPLY WITH INDUSTRY STANDARDS IN SUCH EVENT STOP USE IMMEDIATELY AND CONSULT A DOCTOR WARNING ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING AN...

Page 7: ...URE YOUR SAFETY CAUTION DO NOT APPLY SOLVENT OF ANY KIND TO THE PRODUCT AS IT MAY DAMAGE THE SURFACE CAUTION DO NOT APPLY INSECT REPELLENT ON THE PRODUCT AS IT MAY DAMAGE THE SURFACE CAUTION DO NOT THROW THE PRODUCT AWAY BUT TREAT IT AS ELECTRONIC WASTE TO PRESERVE THE ENVIRONMENT CAUTION DO NOT KNOCK OR DROP THE DEVICE AS IT MAY BE DAMAGED 7 ...

Page 8: ...press to start pause or resume an exercise or timer press to increase a value or move up in the menu keep pressed to stop and save an exercise Next press to change displays press to accept a setting keep pressed to access exit the options menu keep pressed to access exit the options menu in sport modes Light Lock press to activate the backlight press to decrease a value or move down in the menu ke...

Page 9: ... to scroll faster 2 2 Set up Your Suunto Ambit3 Sport wakes up automatically when you attach it to your computer or a USB charger using the supplied USB cable To start using your sports watch 1 Connect your sports watch to a power source with the supplied USB cable 2 Disconnect the USB cable if you are using a computer to unlock buttons 3 Press Start Stop or Light Lock to scroll to the desired lan...

Page 10: ...ow the startup wizard to complete initial settings Set values with Start Stop or Light Lock and press Next to accept and go to the next step 6 Reconnect USB cable and charge until battery indicator is 100 10 ...

Page 11: ...SUUNTO SUUNTO Language English Step 1 4 Units 100 20 9 16 30 1 2 3 4 5 No Yes Pair MobileApp 11 ...

Page 12: ...e weight 2 3 Adjusting settings You can change the settings of your Suunto Ambit3 Sport directly in the watch through Movescount or on the go with Suunto Movescount App see 3 19 Movescount mobile app To change the settings in the watch 1 Keep Next pressed to enter the options menu 2 Scroll the menu with Start Stop and Light Lock 3 Press Next to enter a setting 4 Press Start Stop and Light Lock to ...

Page 13: ...1 2 5 Tuesday 20 9 16 30 2s 13 ...

Page 14: ...y pressing Next last display You can show hide the activity monitoring display from the start menu under DISPLAYS Activity Toggle with Next The activity monitoring display has three views which you can change by pressing View Activity today 1962 kcal Recovery time 25h Week activity avg 1936 kcal Activity today calorie consumption today the dotted line on the bar graph indicates average daily calor...

Page 15: ...advanced settings for the sport mode You can also turn Autopause on off during exercise without any effect on your Movescount settings To turn Autopause on off during exercise 1 While you are in a sport mode keep Next pressed to access the options menu 2 Scroll to ACTIVATE with Light Lock and select with Next 3 Scroll to Autopause with Start Stop and select with Next 4 Toggle on off with Start Sto...

Page 16: ...ct with Next 3 Scroll to Autoscroll with Start Stop and select with Next 4 Toggle on off with Start Stop or Light Lock 5 Keep Next pressed to exit 3 4 Backlight Pressing Light Lock activates the backlight By default the backlight turns on for a few seconds and turns off automatically This is the Normal mode There are three different backlight modes Mode Normal The backlight turns on for a few seco...

Page 17: ... settings under GENERAL Tones display Backlight See 2 3 Adjusting settings You can also change the general setting in Movescount You sport modes can use the same backlight mode as the general setting default or you can define a different mode for each sport mode under the advanced settings in Movescount In addition to the mode you can adjust the backlight brightness in percent either in the watch ...

Page 18: ...nly Start and options menus are locked All buttons All buttons are locked Backlight can be activated in Night mode Sport mode lock Actions only Start Stop Back Lap and the options menu are locked during exercise All buttons All buttons are locked Backlight can be activated in Night mode TIP Select the Actions only button lock setting for sport modes to avoid accidentally starting or stopping your ...

Page 19: ...Compass Toggle with Next The compass display includes the following information middle row compass heading in degrees bottom row change view to current heading in cardinals to time or empty with View 273 NW The compass switches to power saving mode after one minute Reactivate it with Start Stop 3 6 1 Calibrating compass If you have not used the compass before you must first calibrate it Turn and t...

Page 20: ...calibration does not succeed the text CALIBRATION FAILED is displayed To retry the calibration press Start Stop To manually start compass calibration 1 Keep Next pressed to enter the options menu 2 Select to GENERAL with Next 3 Scroll to Compass with Light Lock and select with Next 4 Press Next to select Calibration 3 6 2 Setting declination To ensure correct compass readings set an accurate decli...

Page 21: ...btained from the internet for example www magnetic declination com Orienteering maps however are drawn in relation to magnetic north This means that when you are using orienteering maps you need to turn the declination correction off by setting the declination value to 0 degrees To set the declination value 1 Keep Next pressed to enter the options menu 2 Press Next to enter GENERAL 3 Scroll to Com...

Page 22: ...n also access the compass settings by keeping View pressed in COMPASS mode 3 6 3 Setting bearing lock You can mark the direction to your target in relation to North with the bearing lock feature To lock a bearing 1 With the compass active hold the watch in front of you and turn yourself towards your target 22 ...

Page 23: ... the locked bearing in relation to the North indicator solid triangle 4 Press Back Lap to clear the bearing lock 1 2 3 3 4 273 NW 273 NW 273 NW 214 SW 273 NW NOTE While using the compass in an exercise mode the Back Lap button only locks and clears the bearing Exit the compass view to make a lap with Back Lap 23 ...

Page 24: ...m the start menu under DISPLAYS Countdown Toggle with Next To set the countdown time 1 Press Next to until you reach the countdown timer display 2 Press View to adjust the countdown time 3 Set the hours and minutes with Start Stop and Light Lock Accept with Next 4 Press Start Stop to start the countdown 2 3 4 Countdown Adjust 0 05 00 Set minutes Countdown 0 04 59 Started 00 05 TIP You can pause co...

Page 25: ... it with Start Stop or Light Lock and pressing Next Keep Next pressed to exit the displays menu if needed Your sport modes see 3 30 Sport modes also have multiple displays that that you can customize to view different information while you exercise 3 8 1 Adjusting display contrast Increase or decrease the display contrast of your Suunto Ambit3 Sport in the watch settings To adjust the display cont...

Page 26: ...ss Next to enter Tones display 4 Scroll to Invert display with Start Stop and invert with Next 3 9 Exercising with sport modes Use sport modes see 3 30 Sport modes to record exercise logs and view various information during your exercise You can access the sport modes under EXERCISE menu by pressing Start Stop 3 9 1 Using Suunto Smart Sensor A Bluetooth Smart compatible heart rate sensor such as t...

Page 27: ...This allows you to get accurate exercise intensity information in activities such as swimming where water blocks the transmission It also means you can even leave your Suunto Ambit3 Sport behind after starting a recording For more information please refer to the Suunto Smart Sensor User Guide Without a heart rate sensor your Suunto Ambit3 Sport provides calorie consumption and recovery time for ru...

Page 28: ...Adjust the strap length as needed 3 Moisten the strap electrode areas with water or electrode gel 4 Put the strap on so that it fits snugly and the Suunto logo is facing up 1 3 4 SUUNTO SUUNTO SUUNTO The Smart Sensor turns on automatically when it detects a heart beat TIP Wear the strap against your bare skin for best results 28 ...

Page 29: ...o start exercising 1 Press Start Stop to enter the start menu 2 Press Next to enter EXERCISE 3 Scroll the sport mode options with Start Stop or Light Lock and select a suitable mode with Next 4 The watch automatically starts searching for a heart rate belt signal if the selected sport mode uses a heart rate belt Wait for the watch to notify that the heart rate and or GPS signal have been found or ...

Page 30: ...ater Searching HR belt Searching 100 GPS Found HR GPS 00 00 0 0 00 km avg 0 00 km Later Later 3 9 4 During exercise Suunto Ambit3 Sport gives you a wealth of information during your exercise The information varies depending on the sport mode you 30 ...

Page 31: ...t Stop again 3 9 5 Recording tracks Depending on the sport mode you have selected your Suunto Ambit3 Sport allows you to record various information during exercise If your sport mode has GPS enabled Suunto Ambit3 Sport also records your track during your exercise You can view the track in Movescount as part of the recorded Move and export it as a route to use later 3 9 6 Making laps During your ex...

Page 32: ...u have made during the exercise are shown as additional laps 3 9 7 Navigating during exercise If you want to run a route or to a point of interest POI you can select a sport mode such as Run a Route and begin navigating immediately You can also navigate a route or to a POI during your exercise in other sport modes that have GPS activated To navigate during exercise 1 While you are in a sport mode ...

Page 33: ...tions menu and select End navigation NOTE If the GPS accuracy setting see 3 21 3 GPS accuracy and power saving of your sport mode is Good or lower while navigating GPS accuracy switches to Best Battery consumption is therefore higher 3 9 8 Using compass during exercise You can activate the compass and add it to a custom sport mode during your exercise To use the compass during exercise 1 While you...

Page 34: ...Find back Suunto Ambit3 Sport automatically saves the starting point of your exercise if you are using GPS With Find back Suunto Ambit3 Sport can guide you directly back to your starting point or to the location where the GPS fix was established To find back 1 While you are in a sport mode keep Next pressed to access the options menu 2 Press Next to select NAVIGATION 3 Scroll to Find back with Sta...

Page 35: ...uunto Ambit3 Sport to your computer with the supplied USB cable 3 If an update is available your watch is updated automatically Wait for the update to complete before unplugging the USB cable 3 12 FusedSpeed FusedSpeedTM is a unique combination of GPS and wrist acceleration sensor readings for measuring your running speed more accurately The GPS signal is adaptively filtered based on wrist acceler...

Page 36: ... highly reactive speed readings during training for example when running on uneven terrain or during interval training If you temporarily lose the GPS signal for example Suunto Ambit3 Sport is able to continue showing accurate speed readings with the help of the GPS calibrated accelerometer 36 ...

Page 37: ...nt of you without moving it reduces the accuracy FusedSpeed is automatically enabled for running and other similar types of activities such as orienteering floor ball and football soccer To enable FusedSpeed for a custom sport mode ensure you select an activity that uses FusedSpeed This is indicated at the end of the sport mode advanced settings section in Movescount 37 ...

Page 38: ...3 13 Icons SUUNTO The following icons are displayed in Suunto Ambit3 Sport alarm battery Bluetooth activity button lock button press indicators chronograph current display down decrease 38 ...

Page 39: ... rate incoming call interval timer message notification missed call next confirm pairing settings sport mode up increase POI icons The following POI icons are available in Suunto Ambit3 Sport begin building home camp camping 39 ...

Page 40: ...car parking cave crossroad end food restaurant cafe forest geocache lodging hostel hotel meadow mountain hill valley cliff road trail rock sight water river lake coast waypoint 40 ...

Page 41: ... times the intervals are repeated NOTE If you do not set the number of repetitions for the intervals in Movescount the interval timer continues until it has been repeated 99 times You can set an interval timer for each sport included in a multisport mode see 3 20 2 Using a multisport mode The interval timer restarts when the sport changes To activate deactivate the interval timer 1 While you are i...

Page 42: ...TE Interval ti 1 2 3 4 Interval timer On 3 15 Interval workouts You can perform guided interval workouts with your Suunto Ambit3 Sport with the workout planner in Suunto Movescount App NOTE The workout planner requires an internet connection over Wi Fi or cellular Carrier data fees may apply on cellular connections 42 ...

Page 43: ...ed to access the options menu 2 Press Next to select WORKOUT 3 Scroll through the available workouts with Light Lock or Start Stop and select with Next 4 Press Start Stop to start your exercise recording The guidance starts when the recording starts The interval workout display is shown as the last display of the selected sport mode 5 Complete the workout or end it at any time by stopping the exer...

Page 44: ...ts for the segment The left and right ends of the graph are the start and end of the segment The line drawn in the graph shows your current effort relative to the segment duration and limits Bottom row remaining time distance or calories left before the segment is completed If you have set the segment to be a lap segment ends when you push the Back Lap button then the bottom row shows the cumulati...

Page 45: ... and using the interval timer see 3 14 Interval timer for example directly impact the number and duration of logs that can be stored You can view the log summary of your activity right after you have stopped recording or through the LOGBOOK under the start menu The information shown in the log summary is dynamic it changes depending factors such as sport mode and whether or not you used an heart r...

Page 46: ...pausing stop by pressing Back Lap or continue recording by pressing Start Stop After pausing and stopping the exercise save the log by pressing Start Stop If you do not want to save the log press Light Lock If you do not save the log you can still view the log summary after pressing Light Lock but the log is not stored in the logbook for later viewing 2 Press Next to view the log summary Saving ex...

Page 47: ... Scroll to LOGBOOK with Light Lock and enter with Next Your current recovery time is shown 3 Scroll the logs with Start Stop or Light Lock and select a log with Next 4 Browse the summary views of the log with Next Tuesday 20 9 16 30 LOGBOOK 20 9 16 30 5 9 09 00 21 9 12 00 LOGBOOK 20 9 2014 16 30 Running 1 2 3 4 Recovery time 15h If the log includes multiple laps you can view lap specific informati...

Page 48: ...writing old logs 3 18 Movescount Movescount com is your free personal diary and online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences Movescount allows you to transfer your recorded exercise logs from your Suunto Ambit3 Sport to Movescount and customize the watch to best meet your needs TIP Connect to Movescou...

Page 49: ...1 Go to www movescount com moveslink 2 Download install and open the latest version of Moveslink To register to Movescount 1 Go to www movescount com 2 Create your account 49 ...

Page 50: ...ence Pair with the mobile app to get notifications on your Suunto Ambit3 Sport change settings and customize sport modes on the go use your mobile device as a second display take pictures with data from your move and create Suunto Movies TIP With any move that is stored in Movescount you can add pictures as well as create a Suunto Movie of the move using Suunto Movescount App NOTE You can change y...

Page 51: ...r the passkey shown on your watch display into the paring request field on your mobile device and tap PAIR To pair with Suunto Movescount App on Android 1 Download and install Suunto Movescount App on your compatible Android device from Google Play The app description includes the latest compatibility information 2 Start Suunto Movescount App and turn on Bluetooth if it is not on already Leave the...

Page 52: ...tch To use your mobile phone as a second display 1 Pair your Suunto Ambit3 Sport with Suunto Movescount App if you have not done so already see 3 19 Movescount mobile app 2 Go to a sport mode in your Suunto Ambit3 Sport see 3 9 Exercising with sport modes 3 Open Suunto Movescount App and tap MOVE 4 Select AMBIT3 from the list and tap NEXT 5 Start and stop your exercise recording as normal TIP Tap ...

Page 53: ...roll to Settings with Light Lock and select with Next 4 Press Next again to enter the MobileApp sync setting 5 Toggle off with Light Lock and keep Next pressed to exit Manual sync When automatic syncing is off you need to manually start syncing to transfer settings or new moves To manually sync with mobile app 1 Ensure Suunto Movescount App is running and Bluetooth is on 2 Keep Next pressed to ent...

Page 54: ...ween Suunto Movescount App and your Movescount account 3 20 Multisport training You can use Suunto Ambit3 Sport for multisport training easily switching between different sport modes see 3 30 Sport modes while exercising and viewing sport specific data during your exercise and in the log summary You can change the sport manually during the exercise or create a multisport mode to change sports in a...

Page 55: ...e selected sport mode 1 2 3 Hold to channge sport 2s Running 17 34 0 15 30 km avg 11 05 km NOTE Suunto Ambit3 Sport makes a lap each time you switch to another sport mode NOTE The log recording is not paused when you switch to another sport mode You can pause the recording manually by pressing Start Stop 3 20 2 Using a multisport mode You can create your own multisport mode or use an existing defa...

Page 56: ...port uses the Global Positioning System GPS to determine your current position GPS incorporates a set of satellites that orbit the Earth at an altitude of 20 000 km at the speed of 4 km s The built in GPS receiver in Suunto Ambit3 Sport is optimized for wrist use and receives data from a very wide angle 3 21 1 Getting GPS signal Suunto Ambit3 Sport activates GPS automatically when you select a spo...

Page 57: ...needed to get the GPS fix and improves track accuracy Troubleshooting No GPS signal For an optimal signal point the GPS part of the watch upwards The best signal can be received in an open area with a clear view of the sky The GPS receiver usually works well inside tents and other thin covers However objects buildings dense vegetation or cloudy weather can reduce the GPS signal reception quality G...

Page 58: ...monly used grid and has three different formats o WGS84 Hd d o WGS84 Hd m m o WGS84 Hd m s s UTM Universal Transverse Mercator gives a two dimensional horizontal position presentation MGRS Military Grid Reference System is an extension of UTM and consists of a grid zone designator 100 000 meter square identifier and a numerical location Suunto Ambit3 Sport also supports the following local grids B...

Page 59: ...ing exercise By increasing the interval and lowering the accuracy you can extend the battery life The GPS accuracy options are Best 1 sec fix interval highest power consumption Good 5 sec fix interval moderate power consumption OK 60 sec fix interval lowest power consumption Off no GPS fix 3 22 Notifications If you have paired your Suunto Ambit3 Sport with Suunto Movescount App see 3 19 Movescount...

Page 60: ...EAPP with Light Lock and select with Next 3 Scroll to NOTIFICATIONS with Light Lock and select with Next 4 Scroll through the notifications with Start Stop or Light Lock Up to 10 notifications can be listed Notifications remain in your watch until you clear them from your mobile device However notifications older than one day are hidden from view in the watch 3 23 PODs and HR sensors Pair your Suu...

Page 61: ...ntinuing To pair a POD or heart rate sensor 1 Activate the POD or heart rate sensor If you are pairing a Suunto Smart Sensor see 3 9 2 Putting on Suunto Smart Sensor 2 Keep Next pressed to enter the options menu 3 Scroll to PAIR with Light Lock and select with Next 4 Scroll the options with Start Stop and Light Lock and press Next to select a POD or heart rate sensor to pair 5 Hold your Suunto Amb...

Page 62: ... 20 9 16 30 2s PAIR Bike PODs If you pair a power POD you may need to define additional parameters in your Suunto Ambit3 Sport These include but are not limited to Left crank or Right crank Left pedal or Right pedal Rear dropout Chainstay Rear wheel or Rear hub 62 ...

Page 63: ... accurately measured distance for instance on a 400 meter running track To calibrate foot POD with Suunto Ambit3 Sport 1 Attach foot POD to your shoe For more information see user guide for the foot POD you are using 2 Choose a sport mode for example Running in the start menu 3 Start running at your usual pace When you cross the starting line press Start Stop to start the recording 4 Run a distanc...

Page 64: ...ou are running without a foot POD you can still get running cadence from the your wrist Running cadence measured from wrist is used together with FusedSpeed see 3 12 FusedSpeed and is always on for specific sport modes including running trail running treadmill orienteering and track and field If a foot POD is found at start of an exercise running cadence measured from wrist is overwritten by foot ...

Page 65: ...frequency used with the power POD The previous frequency is shown in parentheses Calibration ongoing Calibration successful 120 150 If your power POD has an auto zero feature you can turn this on off through your Suunto Ambit3 Sport To set auto zero on off 1 After the calibration is completed press Start Stop 2 Set auto zero On Off with Light Lock and accept with Next 3 Wait until the setting is c...

Page 66: ...TF To calibrate the slope 1 After the power POD calibration is complete press Start Stop 2 Set the correct value according to your power POD manual with Light Lock and accept with Next 3 Wait until the setting is completed 4 Repeat procedure if setting fails or power POD is lost 1 2 3 Calibration successful 150 150 Slope 10 0 Nm Hz Setting slope Slope 66 ...

Page 67: ...ng Light Lock and select with Next The watch displays the number of saved POIs and free space available for new POIs 4 Scroll to the POI you wish to navigate to with Start Stop or Light Lock and select with Next 5 Press Next to select Navigate If you are using the compass for the first time you need to calibrate it see 3 6 1 Calibrating compass After activating the compass the watch starts searchi...

Page 68: ...the target 7 The watch informs you that you have arrived at your target 1 2 3 4 5 NAVIGATION NAVIGATION POIs Poin 1 POIs 99 free Building 01 6 7 Navigate Building 01 dst 100m At destination Building 1 Tuesday 20 9 16 30 68 ...

Page 69: ...point if navigating a route based on GPS The direction to your target or bearing is shown with the empty triangle Your direction of travel or heading is indicated by the solid lines at the top of the display Aligning these two ensures you are moving in the correct direction dst 3 2km Building 01 dst 3 2km Building 01 3 24 1 Checking your location Suunto Ambit3 Sport allows you to check the coordin...

Page 70: ...ons menu 3 24 2 Adding your location as a POI Suunto Ambit3 Sport allows you to save your current location or define a location as a POI You can navigate to a saved POI anytime for example during your exercise You can store up to 250 POIs in the watch Note that also routes take up this quota For example if you have a route with 60 waypoints you can additionally store 190 POIs in the watch You can ...

Page 71: ... POIs in Movescount by selecting a location on a map or inserting the coordinates POIs in your Suunto Ambit3 Sport and in Movescount are always synchronized when you connect the watch to Movescount 3 24 3 Deleting a POI You can delete a POI directly in the watch or through Movescount However when you delete a POI in Movescount and synchronize your Suunto Ambit3 Sport the POI is deleted from the wa...

Page 72: ...he time is based on the duration and intensity of the training session as well as your overall fatigue Recovery time accumulates from all types of exercise In other words you accumulate recovery time on long low intensity training session as well as at high intensity The time is cumulative across training sessions so if you train again before the time has expired the newly accumulated time is adde...

Page 73: ...dicates the amount of stress on your autonomic nervous system The less stress you have the more recovered you are Knowing your state of recovery helps you optimize your training and avoid over training or injury You can check your recovery status with the quick recovery test or sleep recovery test powered by Firstbeat The tests require a Bluetooth compatible heart rate sensor that measures heart r...

Page 74: ...lts scale of the test to match your unique heart rate variability You need to perform three calibration tests for both tests These need to be done when you have no accumulated recovery time Ideally you also feel fully recovered and are not ill or stressed during these calibration tests During the calibration period you may get results that are higher or lower than expected These results are indica...

Page 75: ...sults day to day You need to perform three tests while you are feeling well recovered and have no accumulated recovery time to calibrate the test algorithm The calibration tests do not need to be done in sequence but they need to be at least 12 hours apart During this calibration period you may get results that are higher or lower than expected These results are indicated in the watch as your esti...

Page 76: ...ate during the test is below your rest heart rate defined in Movescount your rest heart rate is updated the next time you sync with Movescount NOTE The results of this test do not impact your accumulated recovery time 3 25 2 2 Sleep recovery test The sleep recovery test powered by Firstbeat provides a reliable indicator of you recovery status after a night s sleep 76 ...

Page 77: ...mated recovery status until the calibration is completed To perform a sleep recovery test 1 Put on your heart rate belt and ensure the electrodes are moist 2 Press Start Stop scroll to RECOVERY with Start Stop and select with Next 3 Scroll to SLEEP TEST and select with Next 4 If you want to cancel the test press Back Lap 5 When you are ready to get up in the morning end the test by pressing Start ...

Page 78: ...5 Recording tracks To add a route 1 Go to www movescount com and log in 2 Under PLAN CREATE browse to ROUTES to search and add existing routes or browse to ROUTE PLANNER to create your own route 3 Sync your Suunto Ambit3 Sport with Movescount using Suunto Movescount App manually start sync see 3 19 2 Syncing with mobile app or by using Moveslink and the supplied USB cable Routes are also deleted t...

Page 79: ...oute 1 Press Start Stop to enter the start menu 2 Scroll to NAVIGATION with Start Stop and enter with Next 3 Scroll to Routes with Start Stop and enter with Next The watch displays the number of saved routes and after that a list of all your routes 4 Scroll to the route you want to navigate with Start Stop or Light Lock Select with Next 5 The watch displays all the waypoints on the selected route ...

Page 80: ... to the first waypoint 8 If you are using the compass for the first time you need to calibrate it see 3 6 1 Calibrating compass After activating the compass the watch starts searching for a GPS signal and displays GPS found after acquiring the signal 9 Start navigating to the first waypoint on the route The watch informs you when you are approaching the waypoint and automatically starts navigating...

Page 81: ...1 2 3 NAVIGATION NAVIGATION Routes 1 routes Route01 3 Routes Route01 BEGIN END WP01 Navigate View 4 5 6 7 8 Direction GPS Found Tuesday 20 9 16 30 Backwards Forwards 81 ...

Page 82: ...9 10 Approaching BEGIN Continue to WP01 At destination END To skip a waypoint on a route 1 While you are navigating a route keep Next pressed to access the options menu 82 ...

Page 83: ...g navigation press View to scroll the following views 1 the full track view showing the whole route 2 zoomed in view of the route By default the zoomed in view is scaled to a 200 m 0 125 mi scale or larger if you are far away from the route You can change the map orientation in the watch settings under GENERAL Map Heading up Displays the zoomed in map with the heading pointing up North up Displays...

Page 84: ...arrow indicating your location and pointing to the direction of your heading 2 the next waypoint on the route 3 the first and last waypoint on the route 4 The closest POI is shown as an icon 5 scale on which the full track view is shown NOTE In the full track view the north is always upwards 84 ...

Page 85: ...rement of your physical fitness and your running efficiency powered by Firstbeat Physical fitness Running performance level uses an estimation of your VO2max a global standard for aerobic fitness and endurance performance V02max indicates your body s maximal capability to transport and utilize oxygen V02max is affected by the condition of your heart lungs circulatory system and the ability of your...

Page 86: ...ciency your running performance level corresponds to your real VO2max ml kg min Running efficiency Running performance level also takes into account running efficiency a measurement of your running technique This measurement also takes into account external factors such as terrain running surface weather and running gear 86 ...

Page 87: ...ata points as illustrated below 5 35 km diff 3 3 2 1 4 1 Baseline for each run your running performance baseline is calibrated to compensate for external variables such as terrain and to wait for your heart rate to stabilize 2 Real time level this is your real time running performance level for the current run displayed per kilometer mile 3 Real time difference this shows you the real time differe...

Page 88: ...r Following the real time difference indicator provides detailed granular information on daily performance and fatigue during the run Endurance runners can use this information to learn how much fatigue seems manageable during long intensive runs During races this information helps you pace yourself properly Illustrated below are three samples running performance levels during runs In the first gr...

Page 89: ...rt version o Version shows the current software and hardware version TEST o LCD test allows you to test that the LCD works properly ACTION o Power off allows you to put the watch into deep sleep o GPS reset allows you to reset GPS NOTE POWER OFF is a low power state Connect the USB cable with power source to wake up the watch The initial setup wizard starts All settings except time and date are ma...

Page 90: ...1 In the service menu scroll to ACTION with Light Lock and enter with Next 2 Press Light Lock to scroll to GPS reset and enter with Next 3 Press Start Stop to confirm GPS reset or press Light Lock to cancel NOTE Resetting GPS resets GPS data compass calibration values and recovery time Saved logs are not removed 3 29 Shortcuts By default when you keep View pressed in TIME mode you toggle the displ...

Page 91: ...record exercises and other activities with your Suunto Ambit3 Sport For any activity you can select a sport mode from the set of predefined sport modes that came with your watch If you cannot find a suitable sport mode create your own custom sport modes through Movescount and Suunto Movescount App Different information is shown on the displays during exercise depending on the sport mode The select...

Page 92: ...have defined in your watch at the start of your exercise You can transfer up to 10 different sport modes created in Movescount to your Suunto Ambit3 Sport 3 31 Stopwatch The stopwatch is a display that can be turned on or off from the start menu To activate the stopwatch 1 Press Start Stop to enter the start menu 2 Scroll to DISPLAYS with Light Lock and press Next 3 Scroll to Stopwatch with Light ...

Page 93: ...ime keep Start Stop pressed when the stopwatch is paused Lap 0 00 00 0 00 00 0 1 2 2 Lap 1 00 10 0 00 10 0 Lap 1 00 10 0 00 10 0 Lap 2 00 10 0 00 20 0 Lap 0 00 00 0 00 00 0 3 4 2s While the stopwatch is running you can press View to switch between the time and lap time shown on the bottom row of the display switch to TIME mode with Next enter the options menu by keeping Next pressed 93 ...

Page 94: ...create your own App with Suunto App Designer You can create Apps for example for calculating your estimated marathon result or the slope grade of your skiing route To add Suunto Apps to your Suunto Ambit3 Sport 1 Go to the PLAN CREATE section in Movescount community and select App Zone to browse existing Suunto Apps To create your own App go to the PLAN CREATE section of your profile and select Ap...

Page 95: ...e Suunto Ambit3 Sport measures your swimming speed based on the pool length Each pool length creates a lap that is shown in Movescount as part of the log To record pool swimming 1 Press Start Stop to enter the start menu 2 Press Next to enter EXERCISE 3 Scroll to Pool swimming using Light Lock and select with Next 4 Select the pool length You can select the pool length from the predefined values o...

Page 96: ... Ambit3 Sport to recognize your swimming style After teaching the swimming styles Suunto Ambit3 Sport detects them automatically when you start swimming To teach swimming styles 1 While you are in the Pool swimming sport mode keep Next pressed to enter the options menu 2 Press Next to select SWIMMING 3 Press Next to select Teach swim style 96 ...

Page 97: ...rcise by selecting END The available swimming style options are FLY butterfly BACK backstroke BREAST breaststroke FREE freestyle 5 Swim the pool length in the swimming style you selected in 6 After you have finished swimming press Start Stop to save the style If you do not want to save the style press Light Lock to return to the swimming style selection 97 ...

Page 98: ... No Yes TIP You can exit teaching swimming styles any time by keeping Next pressed To reset taught swimming styles back to defaults 1 In the Pool swimming mode keep Next pressed to enter the options menu 2 Press Next to select SWIMMING 3 Scroll to Reset taught styles with Start Stop and select with Next 98 ...

Page 99: ...your pool swimming keep Next pressed to access the options menu 2 Press Next to enter SWIMMING 3 Press Next to select Drill and start swimming your drill 4 After you have finished your drill press View to adjust the total distance if necessary 5 To end the drill go back to SWIMMING in the options menu and select End drill 3 33 4 Openwater swimming When using the openwater swimming mode Suunto Ambi...

Page 100: ...een found 5 Press Start Stop to start recording your swimming log dst 0 00 km avg 0 00 100m Tuesday 20 9 16 30 00 20 25m EXERCISE Openwater 1 2 3 4 5 Later Searching 100 GPS TIP Press Back Lap to add laps manually during the swim 3 34 Time The time display on your Suunto Ambit3 Sport shows the following information 100 ...

Page 101: ...ssed to enter the options menu 2 Press Next to enter GENERAL 3 Scroll to Time date using Start Stop and enter with Next Under the Time date menu you can set the following Time Date GPS timekeeping Dual time Alarm To change time settings 1 In the Time date menu scroll to the desired setting with Start Stop or Light Lock and select the setting with Next 2 Change the values with Start Stop and Light ...

Page 102: ...3 Sport as an alarm clock To access the alarm clock and set the alarm 1 In the options menu go to GENERAL then to Time date and Alarm 2 Set the alarm on or off with Start Stop or Light Lock Accept with Next 3 Set the hours and minutes with Start Stop and Light Lock Accept with Next 4 Go back to the settings with Back Lap or keep Next pressed to exit the options menu 102 ...

Page 103: ...sing Light Lock The alarm stops and restarts every five minutes until you stop it You can snooze up to 12 times for a total of one hour Select Stop by pressing Start Stop The alarm stops and restarts the same time the following day unless you switch the alarm off in the settings 24h 5min 16 30 Snooze Stop Tuesday 20 9 16 30 NOTE When snoozing the alarm icon blinks in the TIME display 103 ...

Page 104: ... computer with the USB cable Moveslink by default updates your watch time and date according to the computer clock This feature can be turned off in the Moveslink settings GPS timekeeping GPS timekeeping corrects the offset between your Suunto Ambit3 Sport and the GPS time GPS timekeeping corrects the time automatically once a day or after you have adjusted the time manually Also the dual time is ...

Page 105: ...5 Track back With Track back you can retrace your route at any point during an exercise Suunto Ambit3 Sport creates temporary waypoints to guide you back to your starting point To track back during exercise 1 While you are in a sport mode that uses GPS keep Next pressed to access the options menu 2 Press Next to select NAVIGATION 3 Scroll to Track back with Start Stop and select with Next You can ...

Page 106: ...your watch To use a planned move 1 Plan individual moves under MY MOVES or use or create a training program under PLAN CREATE in Movescount com and add the program to your planned moves 2 Resync with Movescount com to download planned moves to your watch 3 Follow daily guidance as well as the guidance during your planned moves to reach your targets To start a planned move 1 Press Next to check you...

Page 107: ...e your Suunto Ambit3 Sport provides guidance based on speed or heart rate 79bpm 189bpm Your Suunto Ambit3 Sport also indicates when 50 and 100 of your planned target is complete When your target is complete or you have a rest day future targets are indicated by weekday if the next planned move is within a week or by date of it is more than a week away 107 ...

Page 108: ...15 km 75 min 13 10 35 min Running Friday 108 ...

Page 109: ...to com support to get personalized support 4 2 Water resistance Suunto Ambit3 Sport is water resistant to 50 meters 164 feet 5 bar The meter value relates to an actual diving depth and is tested in the water pressure used in the course of the Suunto water resistance test This means you can use the watch for swimming and snorkeling but it should not be used for any form of diving NOTE Water resista...

Page 110: ...e charge depends on how Suunto Ambit3 Sport is used and in what conditions Low temperatures for example reduce the duration of a single charge In general the capacity of rechargeable batteries decreases over time NOTE In case of abnormal capacity decrease due to defective battery Suunto warranty covers the battery replacement for one year or for at maximum 300 charging times whichever comes first ...

Page 111: ...arge an empty battery TIP Go to Movescount to change the GPS fix interval of your sport modes to save battery life For more information see 3 21 3 GPS accuracy and power saving 4 4 Replacing Smart Sensor battery The Suunto Smart Sensor uses a 3 Volt lithium cell CR 2025 To replace the battery 1 Remove the sensor from the belt strap 2 Open the battery cover with a coin 3 Replace the battery 4 Firml...

Page 112: ... how to videos on the Suunto YouTube channel at www youtube com user MovesCountbySuunto We recommend registering your product to get the best personalized support from Suunto To get support from Suunto 1 Register at www suunto com support MySuunto or if you have already login and add Suunto Ambit3 Sport to My Products 2 Visit Suunto com www suunto com support to see if you question has been asked ...

Page 113: ...mail to support suunto com Please include the product name serial number and a detailed description of the issue Suunto s qualified customer support staff will help you and if needed troubleshoot your product during the call 113 ...

Page 114: ...ance watch 50 meters 164 feet 5 bar water resistance HR belt 20 m 66 ft ISO 2281 lens mineral crystal glass sapphire crystal in Sapphire models power rechargeable lithium ion battery Battery life 10 100 hours depending on selected GPS accuracy Memory Point of Interest POIs max 250 Radio receiver BLUETOOTH SMART compatible communication frequency 2 4 GHz range 3 m 9 8 ft Chronograph resolution 1 s ...

Page 115: ...may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesired operation This product has been tested to comply with FCC standards and is intended for home or office use Changes or modifications not expressly approved by Suunto could void your authority to operate this device under FCC regulations 5 2 3 IC This device comp...

Page 116: ...ademarks and made names are registered or unregistered trademarks of Suunto Oy All rights are reserved 5 4 Patent notice This product is protected by pending patent applications and their corresponding national rights EP 11008080 EU designs 001332985 0001 or 001332985 0002 US 13 833 755 US 61 649 617 US 61 649 632 HR belt US 13 071 624 US 13 832 049 US 13 832 598 US 13 917 668 US 13 397 872 USD 66...

Page 117: ...hargeable batteries straps bracelets and hoses Exclusions and Limitations This Limited Warranty does not cover 1 a normal wear and tear such as scratches abrasions or alteration of the color and or material of non metallic straps b defects caused by rough handling or c defects or damage resulting from use contrary to intended or recommended use improper care negligence and accidents such as droppi...

Page 118: ... how to obtain warranty service visit www suunto com warranty contact your local authorized Suunto retailer or call Suunto Contact Center Limitation of Liability To the maximum extent permitted by applicable mandatory laws this Limited Warranty is your sole and exclusive remedy and is in lieu of all other warranties expressed or implied Suunto shall not be liable for special incidental punitive or...

Page 119: ...ts to obtain knowledge and information regarding the operation of Suunto products Its contents shall not be used or distributed for any other purpose and or otherwise communicated disclosed or reproduced without the prior written consent of Suunto Oy While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate no warranty of accuracy ...

Page 120: ...120 ...

Page 121: ...ike POD 60 button lock 17 buttons 8 C calibrating compass 19 foot POD 63 power POD 64 care 109 charging 9 compass 19 bearing lock 22 calibrating 19 declination 20 during exercise 33 countdown timer 24 current location 69 D display invert display 25 26 invert display 25 26 displays 25 show hide displays 25 during exercise 30 compass 33 navigating 32 E exercise sport modes 26 starting exercise 29 12...

Page 122: ...26 60 I icons 38 interval timer 41 L laps 31 logbook 45 M memory left indicator 48 menu shortcut 90 menus 8 Movescount 48 50 Suunto App 94 Suunto App Designer 94 Suunto App Zone 94 Moveslink 48 multisport 54 55 interval timer 41 switching sport modes manually 54 N navigating during exercise 32 find back 34 point of interest POI 67 route 79 P pairing heart rate sensor 61 POD 61 paring 60 Planned mo...

Page 123: ...ute 78 running performance 85 S second display 52 service menu 89 settings 12 adjust settings 12 GPS timekeeping 104 shortcut 8 90 sleep recover test 76 slope 64 sport mode 29 during exercise 30 logbook 45 sport modes 91 startup wizard 9 stopwatch 92 support 112 Suunto App 94 Suunto App Designer 94 Suunto App Zone 94 Suunto Movescount App 50 second display 52 syncing 52 Suunto Smart Sensor 26 28 t...

Page 124: ...alarm clock 102 GPS timekeeping 104 timers countdown timer 24 Track back 105 Training program 106 W waypoints 79 124 ...

Page 125: ...45 0127 FRANCE 33 4 81 68 09 26 GERMANY 49 89 3803 8778 ITALY 39 02 9475 1965 JAPAN 81 3 4520 9417 NETHERLANDS 31 1 0713 7269 NEW ZEALAND 64 9887 5223 RUSSIA 7 499 918 7148 SPAIN 34 91 11 43 175 SWEDEN 46 8 5250 0730 SWITZERLAND 41 44 580 9988 UK 44 20 3608 0534 USA 1 855 258 0900 Suunto Oy 9 2014 2 2015 3 2015 6 2015 Suunto is a registered trademark of Suunto Oy All Rights reserved ...

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