Suunto 7 User Manual
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Suunto 7 User Manual

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SUUNTO 7
USER GUIDE
2020-02-05

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  • Page 1 SUUNTO 7 USER GUIDE 2020-02-05...

  • Page 2: Table Of Contents

    Charge your watch........................15 Learn to navigate your Suunto 7..................17 Wake up your display......................23 Connect to the Internet......................26 Keep your Suunto 7 up to date................... 30 Set an alarm..........................32 Turn your watch on and off....................33 Restart your watch........................34 Reset your watch to factory settings..................34...
  • Page 3 Exercise options........................124 Map options..........................127 General options........................131 Diary............................133 6. Heart rate............................135 Follow your heart rate with Suunto 7................135 Daily heart rate........................139 7. Activity tracking......................... 140 8. Music.............................141 Control music from your wrist..................... 141 Listen to music without your phone..................144 9.
  • Page 4 Suunto 7 Compliance..........................159 Trademark..........................160 Patent notice...........................160 Copyright..........................160 International Limited Warranty.................... 161 15. Safety............................163 Types of safety precautions....................163 Safety precautions........................ 163...

  • Page 5: Welcome

    Suunto 7 1. WELCOME Suunto 7 combines Suunto’s sports expertise with the latest smartwatch features from Wear OS by Google™. Learn how to get the most of your new watch. Let’s get started! Wear OS by Google works with phones running Android 6.0+ (excluding Go edition) or iOS 10.0+.

  • Page 6: Get Started

    Suunto 7 2. GET STARTED Your Suunto 7 Suunto 7 has a touch screen and four hardware buttons designed to provide you a great sport experience – even when you're wearing gloves or underwater. 1. Power button 2. Suunto Wear app / Navigate Suunto Wear app and control your exercise 3.

  • Page 7: Set Up And Pair Your Suunto 7

    2. Microphone 3. Optical heart rate sensor 4. Barometric sensor 5. Quick release straps Set up and pair your Suunto 7 Before you get started, make sure you have: About 30 minutes (and maybe a coffee or some tea) •...
  • Page 8 2. Tap the screen to begin. 3. Choose your language. Swipe up to browse the list and tap to choose. 4. Accept Suunto’s End User License Agreement. 5. Follow the on-screen instructions to continue the set-up on your phone. NOTE: If you need to go back to the previous step, swipe right.
  • Page 9 Suunto 7 2. Download and pair with Wear OS by Google The Wear OS by Google companion app connects your Suunto 7 with your phone so that you can use smart features like notifications, the Google Assistant, Google Pay™ and more.
  • Page 10 3. Open the Wear OS by Google app and tap Start setup. 4. On your phone, follow the on-screen instructions until you find your Suunto 7. (You’ll see the name of your watch on your watch screen. If you don’t, swipe up.) 5.
  • Page 11 Suunto 7 to download apps and to get updates. In addition, you can see your activity data, including daily steps and heart rate tracking from Google Fit. Create a Google account Learn more about using Google accounts on your watch 9.
  • Page 12 3. Follow the Wear OS tutorial on watch After the initial set-up is done, follow the tutorial on your watch to learn more about Wear OS by Google and how to navigate your Suunto 7. Learn how to navigate your watch NOTE: If you experience any slowness right after taking your watch into use, don't worry.
  • Page 13 Suunto 7 Suunto Wear app is the home for sports on your Suunto 7. It tracks all your sports and adventures with accurate real-time data and free offline maps and heatmaps. To get started, press the top right button to open Suunto Wear app on your watch.

  • Page 14: Change Language

    Strava or Relive, and many more. Download Suunto mobile app on your phone. Once you’ve installed it, open the app and connect your watch with the app. Follow the on-screen instructions to get started.

  • Page 15: Charge Your Watch

    English. Charge your watch Charging Suunto 7 is easy and fast. Connect the supplied USB cable with a USB port on your computer or a USB power adapter and power outlet. Place the magnetic end of the USB cable into the charging socket on the back of your watch.
  • Page 16 Suunto 7 Check your battery While on the watch face, swipe down from the top of the screen to see how much battery you have remaining. Maximize your watch's battery life Get automatic updates and download offline maps during charging...

  • Page 17: Learn To Navigate Your Suunto 7

    If you’re connected to Wifi while charging, you can keep your watch and apps up to date and get local Suunto maps downloaded automatically to your watch. With offline maps, you can leave your phone behind, go out and use Suunto Wear app with maps without needing an Internet connection.
  • Page 18 Press and hold the Power button for 4 seconds to Power off / Restart your watch. • Press the top right button to open Suunto Wear app To go back to watch face, swipe right or press the Power button.
  • Page 19 Suunto 7 Use the middle and bottom button on the right as shortcuts To open media controls, press the middle right button. To use a stopwatch, press the bottom right button. To go back to watch face, swipe right or press the Power button.
  • Page 20 Suunto 7 Swipe down to get quick access to handy features and shortcuts Check battery status • Check your connectivity • Make in-store payments with Google Pay* • Turn screen off • Turn Do not disturb on/off • Turn Airplane mode on/off •...
  • Page 21 Suunto 7 Swipe up to view and manage your notifications To go back to watch face, swipe down or press the Power button. Get notifications on your watch Swipe right to get help from your Google Assistant To go back to watch face, swipe left or press the Power button.
  • Page 22 Suunto 7 Swipe left for a quick glance at your Tiles To go back to watch face, swipe right or press the Power button. View and manage your Tiles Swipe right to exit watch settings or apps You can also press the Power button to go back to the watch face from any view or...

  • Page 23: Wake Up Your Display

    The display on your watch will go to sleep if you haven’t interacted with your watch for a few seconds. By default, the display and gestures to interact with your Suunto 7 are set up to use a minimum amount of power in daily use. For the best experience, use default settings for Display and Gestures with Suunto’s power optimized watch...
  • Page 24 • Turn your wrist (off by default) • NOTE: For longer battery life Suunto 7 has Tilt-to-wake off by default. Put your display back to sleep To put your display back to sleep, you can: Tilt your wrist away from you •...
  • Page 25 Adjust display settings All watch faces designed by Suunto are power optimized to show the time in a low- power mode without activating your watch. Keep in mind that other watch faces might not be optimized the same way.

  • Page 26: Connect To The Internet

    The way you interact with your watch affects how long your battery will last. By default, gestures to interact with your Suunto 7 are set up to use a minimum amount of power to provide you the best possible day-to-day experience with your watch.
  • Page 27 To use the Internet through your phone, your watch needs to be connected to the Wear OS by Google app. Suunto 7 automatically connects to the Internet through the phone that it is connected with, if the phone has Internet connection via: a Wifi network •...
  • Page 28 Suunto 7 Reconnect your watch with your phone Your watch should automatically reconnect with your phone when: You have your watch and phone close together. • Bluetooth on your watch and phone is turned on. • The Wear OS by Google app is open on your phone.
  • Page 29 Suunto 7 As long as your watch's Wifi is on, your watch can automatically connect to any saved and available Wifi networks. Your watch can't connect to: Wifi networks that take you to a login page before you can connect (for example, •...

  • Page 30: Keep Your Suunto 7 Up To Date

    Change your watch face • Change watch settings • Listen to music through your watch • Keep your Suunto 7 up to date To get the most out of your watch, make sure everything is up to date. System updates...
  • Page 31 Suunto 7 App updates Wear OS updates Suunto Wear app updates System updates System updates are automatically downloaded and installed when your phone is charging and connected to Wifi. However, if a system update does not install on its own, you can manually download and install it.

  • Page 32: Set An Alarm

    2. Scroll down and tap General options » About. Set an alarm You can use Suunto 7 as a silent alarm that will only vibrate to wake you up without disturbing your partner or roommates. 1. To open your list of apps, press the Power button.

  • Page 33: Turn Your Watch On And Off

    Suunto 7 NOTE: The Alarm app has no sound available. Turn your watch on and off Turn your watch on Press and hold the Power button until your watch vibrates. Turn your watch off To turn off your watch, you can use the Power button: 1.

  • Page 34: Restart Your Watch

    Suunto 7 Restart your watch To restart your watch, you can press the Power button. 1. Press and hold the Power button until Power off/Restart screen is visible. 2. Tap Restart. NOTE: Google Assistant will show first when you press the Power button.
  • Page 35 If you are pairing your watch with an iPhone, you need to manually remove your Suunto 7 from the list of paired Bluetooth devices on your phone’s Bluetooth settings after a factory reset. Then you can set and pair your watch with the Wear OS by Google app on your phone.

  • Page 36: Wear Os By Google

    Wear OS by Google Help Google Assistant Suunto 7 brings the Google Assistant to your wrist. Ask your Assistant to manage daily tasks, plan your day, or get answers, all while on the go. To use your Google Assistant on your watch, you’ll need: A Google account on your watch •...
  • Page 37 Suunto 7 An Internet connection on your watch via Wifi or your phone • To use one of the languages listed below when you speak to your Assistant • For more help with Google Assistant, please visit: Wear OS by Google Help...

  • Page 38: Google Pay

    Suunto 7 Enable "Ok Google" detection While on the watch face, swipe down from the top of the screen. • Tap Settings » Personalization. • Turn on "Ok Google" detection. • NOTE: The "Ok Google" detection uses a small amount of battery power. To save a little more battery, turn this feature off.
  • Page 39 Suunto 7 Google Pay™ is the fast, simple way to pay in stores with your Wear OS by Google watch. Now you can purchase your daily coffee without having to dig for your wallet or phone. To use Google Pay on your watch, you need to: Be in Australia, Canada, France, Germany, Switzerland, Italy, Poland, Russia, Spain, •...

  • Page 40: Google Fit

    Suunto 7 Google Fit Google Fit™ is an activity tracker that coaches you to a healthier and more active life with activity goals like Heart Points — designed based on recommendations from the World Health Organization and the American Heart Association.
  • Page 41 Suunto 7 Get started with Google Fit Your Suunto 7 comes with Google Fit already installed on it. Open the Google Fit app on your watch and sign in with your Google account to get started. To follow your daily activity progress on your watch: Swipe left to check your daily metrics with the Fit Tile.

  • Page 42: Google Play Store

    Get more apps from Google Play Store Keep your Suunto 7 up to date Use and manage apps Your Suunto 7 comes with a selection of apps to help you balance your daily life and sports. Open apps on your watch...
  • Page 43 Suunto 7 Open apps on your watch 1. To open your list of apps, press the Power button. 3. Scroll the list to find the app you want to use. Recently used apps are at the top. 5. Tap on an app to open it.
  • Page 44 Suunto 7 A Google account on your watch • An Internet connection on your watch via Wifi or your phone • 1. To open your list of apps, press the Power button. 2. Tap the Play Store app (If necessary, follow the instructions to connect to Wifi and add a Google account.) 3.

  • Page 45: Get Notifications On Your Watch

    Suunto 7 Get notifications on your watch Your watch can also show any messages, calls or notifications you receive on your phone. View new notifications Manage your notifications Answer or reject a call Reply to a message with Android Select which notifications show on your watch...
  • Page 46 Suunto 7 Manage your notifications If you don’t react to a notification when it arrives, the message is saved in your notification stream. A small ring at the bottom of the watch face indicates you have a new notification. While on the watch face, swipe up to scroll through your notifications.
  • Page 47 Suunto 7 Answer or reject a call If you get a call on your phone, you will see a notification of an incoming call on your watch. You can react to the call from your watch, but you must use the phone to carry out the call.
  • Page 48 Suunto 7 If your watch is paired with an Android phone, you can also reply to messages on your watch. 1. Scroll down to the bottom of a message. 2. Tap Reply 3. Options: Tap the microphone to speak your message, select the keyboard or emoji, or scroll down for pre-written message options.

  • Page 49: View And Manage Your Tiles

    You can also add new Tiles in the Wear OS by Google app on your phone. Check your exercise trends with Suunto Suunto 7 comes with two tiles by Suunto – This week and Overview – to help you track your training and keep you motivated. Swipe left for a quick look at how much you have been exercising this week or during the past 4 weeks, which sports you have done and when.
  • Page 50 Maintain a good training rhythm on a weekly level and stay motivated. Overview (past 4 weeks) Keep your training and recovery in balance and plan ahead or make adjustments as needed. NOTE: Tiles by Suunto will only show exercises recorded with Suunto Wear app on your watch.
  • Page 51 Check your progress on daily activity with Google Fit Suunto 7 comes with Google Fit Goals to provide you an easy access to your daily activity metrics. Swipe left to check the progress of your daily activity goals, like Heart Points.

  • Page 52: Customize Your Watch

    Suunto 7 4. CUSTOMIZE YOUR WATCH There are many ways to customize your Suunto 7 to make it your own. Change the look of your watch with interchangeable straps and watch faces. Or download apps, add relevant data to your watch face and get button shortcuts to your favorite apps.
  • Page 53 Heatmap To inspire and encourage you to explore the outdoors around you, the Heatmap watch face shows where other passionate Suunto athletes have been exercising in your area. By default, the heatmap will show popular running routes in your area. If running is not your thing, you can go to the watch face settings and choose another sport for your heatmap.
  • Page 54 Suunto 7 Original In 1936, Tuomas Vohlonen founded Suunto to mass produce stable and accurate compasses after he had long been bothered by the inaccuracy and lack of steady needle operation of traditional dry compasses. Ever since, the Suunto compasses and connected Suunto method have provided essential tools for navigation for outdoor enthusiasts, athletes and professionals.
  • Page 55 Suunto 7 Between 1953 and 2011 Suunto was in the marine compass market. The Marine watch face is inspired by the popular Suunto K-14 marine compass, which became a standard in a large number of sail and power boats around the world due to the stable and easy to read compass card and the smart mounting into the vessel.
  • Page 56 Suunto 7 1. While on the watch face, touch and hold the middle of the screen to see a list of watch faces. 2. Swipe left or right to browse watch faces. 3. Tap to select a watch face you want to use.
  • Page 57 (To add a shortcut, tap General » App shortcut.) Add a new watch face All watch faces designed by Suunto are optimized to use a minimum amount of power to provide you with the best possible day-to-day experience. When you add a new watch face from Google Play Store, keep in mind that other watch faces might not be optimized the same way.

  • Page 58: Customize Button Shortcuts

    Under the image of your watch, next to watch faces, tap More. Customize button shortcuts You can use some of the hardware buttons on Suunto 7 as shortcuts to open your favorite apps faster. Use hardware buttons as shortcuts to apps 1.

  • Page 59: Change Watch Straps

    Suunto 7 Change watch straps Suunto 7 has a quick-release strap made of durable silicone. This quick release strap is comfortable to wear and easy to change without any additional tools. NOTE: All 24 mm quick release straps sold at suunto.com are compatible with Suunto 7.
  • Page 60 Suunto 7 Attach a new strap 1. Insert the pin to the opposite end of the spring mechanism into its socket in the watch body. 2. Pull the pin towards the middle of the strap to retract the free end of the spring bar.

  • Page 61: Sports By Suunto

    Suunto 7 comes with Suunto Wear app – your sports and adventure companion on your watch. Suunto Wear app has over 70 sport modes to track all your sports and free Suunto maps and heatmaps for exploring the outdoors – even when you’re offline.
  • Page 62 Suunto 7 Get started Suunto Wear app is designed for sports and outdoor use. You can use the buttons instead of the touch screen when needed. If you’re wearing gloves or underwater, you can use the three buttons on the right to navigate Suunto Wear app, track your exercise and zoom in on the map.
  • Page 63 Suunto 7 NOTE: To edit your profile information later, open Suunto Wear app, swipe up and go to General options.

  • Page 64: Suunto Mobile App On Your Phone

    Suunto 7 Suunto mobile app on your phone For the full Suunto 7 sports experience, you need Suunto mobile app – on your phone. With Suunto app on your phone you can: Sync and save your exercises from your watch •...
  • Page 65 Connect to your favorite sport services Using multiple watches with Suunto mobile app Get started Suunto mobile app works with mobile devices running Android 5.0 & Bluetooth 4.0 or later and iOS 11.0 or later. Supported features may vary across watches, phones and countries.
  • Page 66 6. After your watch is connected, follow the quick introduction to learn the basics about your new watch. Connect to your favorite sport services With Suunto app, you can connect to and sync your activities with your favorite sport services like Strava and Relive.
  • Page 67 Using multiple watches with Suunto mobile app You can have only one device connected to Suunto app at a time. When you have paired your watch with the Wear OS by Google app on your phone, unpair your other...
  • Page 68 Suunto 7...

  • Page 69: Suunto Maps

    Suunto 7 Suunto maps Suunto Wear app has free outdoor maps and 15 sport-specific heatmaps to explore – even when you are offline. Optimized for the outdoors, Suunto maps highlight altitude differences with accurate contour lines and show popular cycling and skiing tracks in addition to basic trails.
  • Page 70 1. Press the top right button to open Suunto Wear app 2. Press the top right button or swipe down to view the map. Be patient, activating the map can take a few seconds.
  • Page 71 Suunto 7 5. To exit Suunto Wear app, press the Power button or swipe right. Map gestures Zoom in and out Use top and bottom right buttons. Pan the map Touch and drag the map. Center the map When the map is panned, tap the map.
  • Page 72 Suunto 7 NOTE: During exercise, the map will automatically center in a couple of seconds after you start moving. Map view Location The black circle indicates your current position on the map. The circle is gray if the watch does not have accurate current location.
  • Page 73 Suunto 7 Map styles Suunto Wear app has several map styles to choose from – an outdoor map, a winter map and 15 types of heatmaps for different sports like running, trail running, cycling and swimming. By default, the map view displays the Suunto outdoor map.
  • Page 74 Suunto 7 Suunto Wear app has heatmaps for: running • trail running • cycling • mountain biking • all trails • all walking • mountaineering • swimming • surf & beach • all paddling • cross-country skiing •...
  • Page 75 NOTE: Heatmaps are created based on exercises that are shared publicly. Offline maps With Suunto Wear app you can have Suunto maps downloaded on your watch, leave your phone behind and use maps without an Internet connection. Suunto Wear app downloads and updates local offline maps with heatmaps for you automatically when your watch is charging and connected to Wifi.
  • Page 76 Suunto 7 Download a custom offline map Connect to Wifi Get local offline maps automatically Local offline maps and heatmaps are updated and downloaded automatically from an area around when your watch is charging and connected to Wifi based on your last known location.
  • Page 77 2. Make sure your watch has found a GPS signal. Suunto Wear app needs to know your location to show you the right map. If your watch keeps searching for location, make sure you are outside in an open area.

  • Page 78: Different Sports And Measurements

    Learn more Different sports and measurements Suunto Wear app provides accurate and insightful sports measurements via built-in GPS, barometer and wrist heart rate sensor. The way your exercise is recorded – what you see on the screen during your exercise and what data you can see afterwards –...
  • Page 79 Suunto 7 Sport modes Suunto Wear app has over 70 sport modes (different sports), ready to track all your sports – run, bike, swim, hike – you choose. Each sport mode has 2 to 4 exercise views to show the most relevant stats during your exercise and a map when you are exercising outdoors.
  • Page 80 – training too hard too often, which puts you at risk for injury and burnout. Sport modes in Suunto Wear app are tailored to show heart rate in a meaningful way for each activity. Depending on the sport mode you choose, you can for example follow your current heart rate, average heart rate, heart rate during specific laps, or at which heart rate zone you are exercising.
  • Page 81 Glossary. How to wear your watch to improve HR measurements HR zones Suunto Wear app has five different heart rate zones, numbered from 1 (lowest) to 5 (highest), defined as percentage range based on your maximum heart rate (max HR).
  • Page 82 Suunto 7 Understanding heart rate zones when exercising helps to guide your fitness development. Each zone stresses your body in different ways, leading to different effects on your physical fitness. ZONE 1: EASY Exercising in 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.
  • Page 83 Suunto 7 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.
  • Page 84 Suunto 7 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.
  • Page 85 Heart rate zones are defined as percentage range based on your maximum heart rate (max HR). Your max HR is calculated using the standard equation: 220 - your age. The default zones used in Suunto Wear app, based on percentages of your maximum heart rate, are: Zone 5: 87–100%...
  • Page 86 Laps are a great way to follow your progress during exercise and to analyze your efforts in more detail afterwards. With Suunto Wear app you can create lap marks manually or choose a sport mode that creates laps automatically for you.
  • Page 87 Suunto 7 Mark a lap manually during exercise In addition to autolaps, you can manually mark laps to track different sections of your exercise. For example, during an interval session, you could create a lap mark for both your intervals and rest periods to help analyze your session afterwards or you could mark a lap to time reaching a milestone or a turning point on your regular training route.
  • Page 88 Suunto 7 NOTE: With some sport modes, such as Track and field, you can also compare your manually marked laps real-time in the lap table view.
  • Page 89 Suunto 7 View laps stats after exercise To see your lap stats after your exercise, scroll down in the exercise summary and select Laps. Sync your exercises to Suunto mobile app on your phone to analyze your laps in more detail.
  • Page 90 NOTE: Suunto 7 can also use Glonass and BeiDou for location information. How to improve GPS accuracy To provide the best accuracy for your exercise stats, Suunto 7 uses 1 second GPS fix rate to update GPS location information. However, there are several other factors that also affect the signal strength and GPS accuracy.
  • Page 91 Suunto 7 Before starting your exercise recording, go outside and wait for the watch to find the GPS signal. When the watch is searching for a GPS signal, the arrow icon in the start view is gray. Once the GPS signal is found, the arrow icon will turn white.
  • Page 92 Suunto 7 Connect your watch to Wifi to optimize your GPS with the latest satellite orbit data. Your watch can acquire a GPS signal faster when GPS data is up to date. NOTE: If you can’t connect to Wifi, you get GPS updates once a week via Bluetooth.
  • Page 93 Suunto 7 Learn how to update your watch Altitude, ascent & descent Suunto Wear app uses FusedAlti™– a combination of GPS and barometric altitude – to provide an altitude reading and derived ascent and descent values during exercise. Barometer Suunto 7 has a built-in pressure sensor that measures absolute air pressure. Suunto Wear app uses both GPS and air pressure data (FusedAlti™) to provide a more...

  • Page 94: Start An Exercise

    GPS signal. Learn how to improve GPS accuracy Suunto 7 is ideal for all sorts of exercise, but battery use varies depending on your • sport and the way you interact with your watch during exercise.
  • Page 95 Suunto 7 Start an exercise 1. Press the top right button to open Suunto Wear app. 2. Tap the activity below the start button to open a list of sport modes. 3. Browse the list and select a sport mode you wish to use.
  • Page 96 Suunto 7 4. When you’re ready to go, press the middle button or swipe left on the start button to start your exercise. To get the most accurate HR and GPS data from the start, you can wait until the arrow icon (location) and heart icon (heart rate) above the start button turn white before starting your exercise.
  • Page 97 Suunto 7 If the heart rate icon stays gray, try moving your watch on your wrist about two fingers up from the wrist bone. If the arrow icon stays gray, move outside to an open area and wait for a better GPS signal.
  • Page 98 Suunto 7 Avoid accidental touch and button actions during exercise Wet conditions or, for instance, the gear you are wearing can sometimes accidentally interrupt your exercise recording. To avoid accidental taps and button presses during exercise, you can lock the touch screen and button actions.

  • Page 99: Control Watch During Exercise

    Open other apps while exercising Buttons and touch screen use during exercise Wake up display During exercise, Suunto Wear app automatically switches the display to a low-power mode after 10 seconds of inactivity. To wake up the display to check your stats, you can: Turn your wrist* •...
  • Page 100 NOTE: During water sports, like swimming and kayaking, the touch screen for Suunto Wear app is disabled to avoid wet conditions causing unwanted touch actions. If you exit Suunto Wear app during any exercise (including swimming), the touch screen will be enabled. Change exercise views The stats you can follow during your exercise depend on the sport mode you choose.
  • Page 101 If you need to use another app during your exercise, for example to skip a song or to check the weather, you can exit Suunto Wear app and keep the exercise recording. 1. Press the Power button to go to the watch face.

  • Page 102: Pause And Resume Exercise

    Suunto 7 Press the top right button, then press the bottom right button. Mark a lap Press the bottom right button. Lock buttons Keep the middle button pressed. Control the map While in the map view, use the top right and bottom right button to zoom in and out.
  • Page 103 Suunto 7 2. While paused, you can view your data and change displays with the middle button or by swiping left or right. 3. To resume your exercise, press the top right button.
  • Page 104 Suunto 7 Check your location while paused 1. While paused, press the middle button until you are in the map view. 2. While in the map view, you can zoom the map with the top right and bottom right buttons and touch and drag the map to move it around.

  • Page 105: End And Review Exercise

    3. To resume your exercise, press the middle button to return to an exercise view, then press the top right button. End and review exercise End your exercise View your exercise summary Delete your exercise View your exercise details in Suunto mobile app Have easy access to your exercise diary on your watch...
  • Page 106 Suunto 7 End your exercise When you are finished and ready to end your exercise: 1. Make sure you are in an exercise view. 2. Press the top right button. 2. Then press the bottom button to end and save the exercise.
  • Page 107 Suunto 7 View your exercise summary When you have finished your exercise, you will get an exercise summary to see how you did. Scroll down to see detailed information of your efforts and exercise intensity such as what was your average heart rate, what was the peak training effect (PTE) or estimated recovery time.
  • Page 108 Suunto 7...
  • Page 109 When your watch is connected to Suunto mobile app, your exercises will be automatically synced and saved to the app on your phone. In Suunto mobile app, you can view and analyze your exercise in more detail, add photos and videos, sync them to your favorite sport services like Strava and Relive and share your best moments with friends.

  • Page 110: Swimming With Suunto 7

    Have easy access to your exercise diary on your watch To check your previous exercises, open Suunto Wear app on your watch and swipe up the menu. Scroll down and tap Diary to view your previous exercises. You can also access your Diary by tapping one of the Suunto Tiles.
  • Page 111 You can easily set pool length in exercise options before you start swimming. Learn how to set pool lenght. NOTE: You can analyze the laps later in your exercise summary on the watch or in Suunto mobile app on your phone.
  • Page 112 With open water swimming mode, you can follow your swimming pace and distance as well as see your track on the map. To find the best open water area near you, check the swimming heatmap on your watch or explore heatmaps in Suunto mobile app.
  • Page 113 Suunto 7 Open water swimming relies on GPS to calculate distance. Because GPS signals do not travel underwater, the watch needs to come out of the water periodically, such as with the freestyle stroke, to get a GPS fix. These are challenging conditions for GPS, so it is important that you have a strong GPS signal before you jump in the water.

  • Page 114: Exercise With Maps

    Suunto 7 Exercise with maps With Suunto Wear app, you have easy access to an outdoor map and heatmaps when you’re exercising outdoors. You can see your track on the map, use heatmaps to explore new routes or follow your track to find your way back to where you started from.
  • Page 115 Suunto 7 2. Choose a sport mode for an outdoor activity with GPS like running, cycling or mountaineering. 3. To change a map style, swipe up the menu and go to Map options » Map style.
  • Page 116 6. Swipe right to exit the menu and scroll up back to the start. 7. Press the middle button or swipe left on the start button to start your exercise. 8. To follow your progress on the map, press the middle button or swipe left or right...
  • Page 117 Suunto 7 Can’t see the map? Map gestures Leave the map to end your exercise When you are finished and ready to end your exercise: 1. Press the middle button or swipe left or right to leave the map. 2. While in the exercise view, press the top right button to pause.
  • Page 118 3. Press the bottom right button to end and save the exercise. Explore with heatmaps Suunto’s heatmaps make it easy to find new trails on the go. Switch the heatmap on and see where other passionate Suunto users have been exercising and explore the outdoors with more confidence.
  • Page 119 When you are doing outdoor sports, you can see your track and follow your progress on the map in real time. Use Suunto’s outdoor maps to choose where to go next – check where the forest path leads to or where the biggest hills are.

  • Page 120: Exercise With Music

    If you need help to find your way back, go to the map view and zoom out to see your full route and see which way you need to go. Exercise with music With Suunto 7, you have access to your music and other audio during sports – even with gloves on or in wet conditions. Automatic media controls...
  • Page 121 To exit the media control view, swipe right. Manage media controls Open media controls during exercise If you need to pause or skip tracks during exercise you need to first leave Suunto Wear app, then open media controls. Using a button shortcut this is easy even with gloves on or in wet conditions: 1.
  • Page 122 Suunto 7 2. While on the watch face, press the middle button to open media control view. 3. Adjust your music however you want, you can use touch or buttons.
  • Page 123 4. Press the Power button to go back to the watch face. 5. Press the top right button to go back to your exercise recording. NOTE: Your exercise continues to record even if you leave Suunto Wear app. Pause and skip tracks with buttons The media controls app supports using buttons in addition to touch gestures.

  • Page 124: Exercise Options

    Keep screen on Tones & vibration during exercise Suunto Wear app uses sound and vibration to notify you during your exercise so that you can follow your progress without checking the screen all the time. For example, you hear a sound and feel the watch vibrate when you get an automatic lap update to make sure you won’t miss key stats.
  • Page 125 Suunto 7 Set pool length 1. Press the top right button to open Suunto Wear app 2. Tap the activity below the start button. 3. Choose Pool swimming sport mode. 4. Swipe up the menu and go to Exercise options » Pool length.
  • Page 126 Suunto 7 5. Set correct pool length. 6. Return to the start view and start your exercise. Keep screen on If you are doing a workout where you need to see your exercise stats all times, you can choose to keep your screen on during your exercise.

  • Page 127: Map Options

    This feature is turned off after each exercise. • Enable keep screen on before exercise 1. Press the top right button to open Suunto Wear app 2. Swipe up the menu and go to Exercise options » Keep screen on.
  • Page 128 Download a custom offline map Change map style Suunto Wear app has different map styles. To change map styles: 1. Press the top right button to open Suunto Wear app 2. Swipe up the menu and go to Map options »...
  • Page 129 1. Make sure your watch is connected to Wifi. 2. Press the top right button to open Suunto Wear app 3. Swipe up the menu and go to Map options » Offline map.
  • Page 130 5. Tap the check mark or press the middle button to select the area. 6. The map will start downloading when the watch is charging and connected to Wifi. 7. You will get a notification on your watch when the map download is complete.

  • Page 131: General Options

    You can check your weight, height, birth year, gender, resting heart rate and max heart rate in your personal settings. To adjust the settings: 1. Press the top right button to open Suunto Wear app 2. Swipe up the menu and go to General options »...
  • Page 132 Suunto 7 Units Suunto Wear app supports both metric (kg, km) and imperial (mi., lbs) unit systems for setting your personal information and for viewing your exercise stats. 1. Press the top right button to open Suunto Wear app 2. Swipe up the menu and go to General options »...

  • Page 133: Diary

    6. Select the same Google account you used to sign in to Google Fit. 7. Scroll down and tap the check mark to allow Suunto to sync steps, calories and heart rate data recorded during your exercise to Google Fit.
  • Page 134 3. Tap the exercise you would like to see in more detail. NOTE: Remember to sync (and save) your exercises to Suunto mobile app. If you ever need to reset your watch, all unsynced exercises in the Diary will be lost.

  • Page 135: Heart Rate

    6. HEART RATE Follow your heart rate with Suunto 7 Suunto 7 uses wrist heart rate (WHR) technology, also known as optical heart rate, which measures heart rate via LEDs to track blood flow in your wrist. This means that you can see your heart rate data during your exercise or in daily use without a chest heart rate strap.
  • Page 136 During daily use Wear your Suunto watch at least 1 finger above your wrist bone and make sure the watch is snug on your wrist. Your watch should always maintain contact with your skin...
  • Page 137 Suunto 7 During exercise Test the fit – the key is to wear the watch as high up on your wrist as possible, and to prevent it from sliding down during exercise. A good indicator is to wear it about 2 fingers above your wrist bone.
  • Page 138 Suunto 7 WARNING: The optical heart rate feature may not be accurate for every user during every activity. Optical heart rate may also be affected by an individual’s unique anatomy and skin pigmentation. Your actual heart rate may be higher or lower than the optical sensor reading.

  • Page 139: Daily Heart Rate

    Suunto 7 Daily heart rate If you are interested in tracking how your heart rate changes throughout the day, we recommend you to use Google Fit on your watch. Learn more about Google Fit...

  • Page 140: Activity Tracking

    Suunto 7 7. ACTIVITY TRACKING Your Suunto 7 comes with Google Fit to track your daily activity. With Google Fit, you can set goals for your daily activity and follow your progress with Heart Points, see your steps, calories, daily heart rate, the distance you’ve walked and other information about your health and daily activity.

  • Page 141: Music

    Suunto 7 8. MUSIC Listen to tracks that take you further – connect your headphones to your phone and control music from your wrist or download your favorite songs to your watch and leave your phone behind. Control music from your wrist Connect your headphones to your phone and control music and other audio –...
  • Page 142 2. Go to Settings » General » Autolaunch media controls and make sure it is turned Button shortcut to media controls By default, Suunto 7 has a button shortcut to media controls for easy access to your music and other audio –...
  • Page 143 Suunto 7 2. Use touch or buttons to control your music or other audio. 3. To exit media controls, swipe right or press the Power button. Learn more about button shortcuts Download an app for your music Some music services like Spotify and Pandora offer an app for controlling your music...

  • Page 144: Listen To Music Without Your Phone

    Google Play Store on your watch. Listen to music without your phone Suunto 7 can store thousands of tracks so that you can listen to your favorite songs or other audio on the go – without your phone. To listen to music on your watch without your phone you need: a music app on your watch that supports offline use •...

  • Page 145: Battery Life

    Suunto 7 9. BATTERY LIFE Suunto 7 is full of powerful features for your sports and everyday life and it is optimized to save power whenever possible. The actual battery life varies depending on the features and apps you use, and the way you use them. Also, the sports you do can have a big effect on your overall battery life, as outdoor sports with GPS consume more power than training indoors.
  • Page 146 Delete a watch face Use default settings for Display and Gestures By default, the display and gestures to interact with your Suunto 7 are set up to use a minimum amount of power in daily use. For the best experience, use default settings with Suunto’s power optimized watch faces.
  • Page 147 Suunto 7 works just like a traditional watch – you can check the time and date, and see an estimation of remaining battery level. If you turn Battery Saver on with a full battery, you can use Suunto 7 as a traditional watch for up to 40 days.
  • Page 148 Suunto 7 When Battery Saver is on, check the time by pressing the Power button. Restart your watch to turn Battery Saver off 1. Keep the Power button pressed for 12 seconds to restart your watch. 2. Attach your watch to a charger and your watch will automatically restart.
  • Page 149 Suunto 7 Select which notifications show on your watch Remove apps If you recently installed an app and notice that your battery is draining faster than normal, try uninstalling that app. You can also remove apps that you don’t use to avoid any unnecessary data connections to your phone or the Internet.

  • Page 150: Maximize Battery Life During Exercise

    Suunto 7 Maximize battery life during exercise Suunto 7 is ideal for all sorts of exercise, but battery use varies depending on your sport – outdoor sports with GPS consume more power than training indoors. The way you interact with your watch during exercise – check your exercise stats, browse maps or use other features on your watch –...
  • Page 151 Lock touch screen and button actions Stay in Suunto Wear app during exercise recording Suunto Wear app supports low-power mode during exercise. If you leave Suunto Wear app during your exercise, keep in mind that some actions and apps can consume a lot of battery, which may affect how long you can record your exercise.

  • Page 152: Check Battery Life & Usage

    Suunto 7 Check battery life & usage To get information about battery usage on your watch, open the Wear OS by Google app on your phone and go to Advanced settings » Watch battery. NOTE: Your battery info resets each time your watch is fully charged. The battery usage for apps and watch faces is an estimate, and not guaranteed to be accurate.

  • Page 153: Faq

    Suunto 7 10. FAQ Please see our FAQs for Suunto 7.

  • Page 154: How To Videos

    Suunto 7 11. HOW TO VIDEOS Please see our How to videos on Youtube.

  • Page 155: Care And Support

    Please dispose of the device in accordance with local regulations for electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto dealer. Getting support For more help with Wear OS by Google, please visit:...
  • Page 156 Suunto 7 our service center locator, warranty terms and conditions as well as contact details for our customer support. If you could not find answers to your questions on our online support, please contact our customer support. We are happy to assist you.

  • Page 157: Glossary

    Suunto Wear app A built-in app on your Suunto 7 to track your sports and adventures with accurate real- time data and free offline maps and heatmaps.
  • Page 158 That’s why a lower SWOLF number means a more efficient swimming technique. Wear OS by Google companion app A mobile companion app that connects your Suunto 7 with your phone so that you can use smart features like notifications, the Google Assistant, Google Pay and more.

  • Page 159: Reference

    In the serial number, the first two digits (YY) are the year and the following two digits (WW) are the week within the year when the device was manufactured. Technical specifications For detailed technical specifications of Suunto 7 see “Product Safety and Regulatory Information” delivered together with your Product Name or available at www.suunto.com/Suunto7Safety.

  • Page 160: Trademark

    Suunto 7 Trademark Suunto 7, its logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved. Google, Wear OS by Google, Google Play, Google Pay, Google Fit and other related marks and logos are trademarks of Google LLC.

  • Page 161: International Limited Warranty

    For all Suunto Spartan watches purchased in 2016 the Warranty Period has been extended to three (3) years. The Warranty Period is five (5) years for failures attributable to the depth measurement (pressure) sensor on Suunto Dive Computers.
  • Page 162 Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service.

  • Page 163: Safety

    Suunto 7 15. SAFETY Types of safety precautions WARNING: - is used in connection with a procedure or situation that may result in serious injury or death. CAUTION: - is used in connection with a procedure or situation that will result in damage to the product.
  • Page 164 CAUTION: Do not knock or drop the product, as it may get damaged. NOTE: At Suunto we use advanced sensors and algorithms to generate metrics that can help you in your activities and adventures. We strive to be as accurate as possible.
  • Page 165 Suunto 7...
  • Page 166 +41 44 580 9988 UK (24/7) +44 20 3608 0534 USA (24/7) +1 855 258 0900 Manufacturer: Suunto Oy Tammiston kauppatie 7 A, FI-01510 Vantaa FINLAND © Suunto Oy Suunto is a registered trademark of Suunto Oy. All Rights reserved.

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