Suunto M5 User Manual
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Suunto M5 User Manual

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SUUNTO M5
USER GUIDE

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  • Page 1 SUUNTO M5 USER GUIDE...

  • Page 2: Table Of Contents

    1 SAFETY ............... . 5 Types of safety precautions: .
  • Page 3 13.3 Previous exercise ..........31 14 Adjusting settings .
  • Page 4 Access to Suunto warranty service ........46...

  • Page 5: Safety

    1 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. NOTE: - is used to emphasize important information.
  • Page 6 CAUTION: TREAT AS ELECTRONIC WASTE. CAUTION: DO NOT KNOCK OR DROP.

  • Page 7: Welcome

    Set your exercise targets and Suunto M5 provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines or if you miss a session, Suunto M5 automatically adapts your program, in real time, providing smart fitness guidance before, during and after training.
  • Page 8 Movescount.com with an optional Suunto Movestick This User Guide is here to help you get the most out of your exercise with Suunto M5. Read it through to make using your new Suunto M5 even more enjoyable. Your exercise does not have to stop when your workout ends. Continue your fitness experience online and get even more out of every move at Movescount.com.

  • Page 9: Display Icons And Segments

    3 DISPLAY ICONS AND SEGMENTS...

  • Page 10: Using Buttons

    4 USING BUTTONS By pressing the following buttons, you can access the following features: (PLAY/STOP): ● choose exercise, suggestion, prev. exercise, history & trend, fitness test, web connect ● start/stop exercise ● increase/move up (NEXT): ● switch views ● enter/exit settings by keeping pressed ●...

  • Page 11: Getting Started

    5 GETTING STARTED Start by personalizing Suunto M5 to get accurate guidance in reaching your goals. Through the personal settings, you tune your Suunto M5 according to your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values.

  • Page 12: Estimating Your Fitness Level

    ● date ● personal settings: year of birth, sex, weight, height, (calculated BMI), fitness level NOTE: BMI (Body Mass Index) is a number calculated from your weight and height. It indicates whether your weight is within healthy limits. However, if you are very muscular, your calculated BMI may be higher than expected, because the BMI ranges are based on average body types.
  • Page 13 Select one of the following options: ● very poor: you prefer using the elevator or driving to walking, or sometimes walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration. ● poor: you exercise regularly 10 to 60 minutes per week in recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard work.

  • Page 14: Using Backlight And Button Lock

    6 USING BACKLIGHT AND BUTTON LOCK Press to activate the backlight. Keep pressed to lock or unlock the button. When the button is locked, is shown on the display. TIP: Lock the button to avoid accidentally starting or stopping your stopwatch.

  • Page 15: Putting On Hr Belt

    We strongly advise you to consult your doctor prior to beginning a regular exercise program. NOTE: HR belts with ANT icon ( ) are compatible with ANT compatible Suunto wristop computers and with Suunto ANT Fitness Solution, while HR belts with IND icon ( ) are compatible with most exercise equipment with inductive heart rate reception.

  • Page 16: Starting Exercise

    4. Press to start recording your exercise. TIP: You can use Suunto M5 as a stopwatch without the HR belt. Without the HR belt only the duration of the exercise is shown. After the exercise, you can estimate the intensity level of your exercise. Based on your estimation and the...

  • Page 17: Troubleshooting: No Hr Signal

    duration, the device estimates the kcal consumption and adjusts your exercise plan and history accordingly. TIP: Warm up before and cool down after exercices. These are not included in the recommendations and should be done with low intensity. 8.1 Troubleshooting: No HR signal If you lose the HR signal, try the following: ●...

  • Page 18: During Exercise

    9 DURING EXERCISE Suunto M5 gives you additional information to help guide you during your exercise. This information can be both helpful and rewarding. Here are some ideas on how to use the device during exercise: ● Press to see additional information in real time.

  • Page 19: During Guided Exercise

    Chapter 14 Adjusting settings on page 32. NOTE: Suunto M5 cannot receive the HR belt signal under water. However, you can always follow the program by training without HR belt and estimate your effort level after the exercise.
  • Page 20 Medicine for exercise prescription. For more information about the plans, see Section 13.1 Exercise plan on page 30. TIP: If you pair your Suunto M5 with a Suunto speed POD, for example GPS, Foot, or Bike POD, you get additional speed and distance information during the...

  • Page 21: Weekly Exercise Program Example: From Poor To Excellent Level

    10 WEEKLY EXERCISE PROGRAM EXAMPLE: FROM POOR TO EXCELLENT LEVEL The following table shows the basis for recommendations provided by your device when you follow the exercise program. Level Easy Moderate Hard Very Maximal Weeks hard Very poor 1x25 min 2x25 min 1x15 min Poor...

  • Page 22: After Exercise

    11 AFTER EXERCISE 11.1 After exercise with HR 1. Press to stop the exercise. 2. Select yes ( ) to confirm stopping the exercise and to view the summary, or select no ( ) to continue the exercise. 3. Press to browse through the different views of the summary.

  • Page 23: After Exercise Without Hr

    NOTE: If your peak HR during the exercise has exceeded your maximum HR set in the device settings, the device automatically asks if you want to update your maximum HR. TIP: You can skip the summary by keeping pressed in the first summary view.

  • Page 24: Recovery Rate

    Based on your estimation, the device estimates the kcal consumption and adjusts your exercise plan accordingly. NOTE: Follow your personal feeling during the exercise when estimating your exercise effort. You can view the following information in the summary: ● starting time and date of the exercise ●...
  • Page 25 fitness level. Check your recovery rate at any time in suggestion, see Chapter 13 Reviewing plans and history on page 29. If the recovery time is more than 24 hours, we strongly recommend you to have a rest day to avoid over-exercising. You can always follow the exercise program recommendations, even though you are not fully recovered.

  • Page 26: Rest Hr And Fitness Test

    12 REST HR AND FITNESS TEST 12.1 Testing your fitness level Proceed with the fitness test (Rockport test) to evaluate your fitness level. The test helps you to follow your progress and gives up-to-date information for various calculations in the device. The fitness test usually takes 10-30 minutes, depending on your walking speed.

  • Page 27: Testing Your Rest Hr

    When ready, Suunto M5 calculates your fitness index (scale 0 - 10) and shows your current fitness level: 0 - 1.9 very poor 2 - 3.9 below average 4 - 4.9 fair 5.0 - 5.9 good 6.0 - 6.9 very good 7.0 - 10.0...
  • Page 28 2. Make sure your device receives the HR signal. 3. Lie down and relax for three minutes. 4. Check your heart rate from the device and adjust it accordingly in the personal settings. TIP: The best time to perform the rest HR test is after a good night's sleep. If you just had coffee, feel tired or stressed, do the test later.

  • Page 29: Reviewing Plans And History

    13 REVIEWING PLANS AND HISTORY You can review the following information: ● suggestion: recovery time and also the recommendation for your next exercise, if you have selected a guided exercise type in the settings ● history & trend: the cumulative information of your saved exercise sessions ●...

  • Page 30: Exercise Plan

    13.1 Exercise plan After you have set your fitness level in the initial settings, Suunto M5 offers you a long term plan with a 7-day overview, in line with the recommendations of the American College of Sports Medicine. In suggestion you can view the following information: ●...

  • Page 31: Previous Exercise

    100% even if you have followed the recommendations. TIP: Transfer your saved exercise sessions to Movescount.com, for example, once a month with an optional Suunto PC POD or Suunto Movestick. 13.3 Previous exercise In prev. exercise you can view the information of your previous exercise. For more information about the views, see Section 11.1 After exercise with HR on page...

  • Page 32: Adjusting Settings

    14 ADJUSTING SETTINGS You can adjust the settings in the time view. During exercise, you can only set the sounds on or off, keeping pressed. To adjust the settings: 1. In the time view, keep pressed to enter the settings. 2.

  • Page 33: Target Type

    Target type ● fitness: guides you towards your next fitness level. When you reach the excellent fitness level, the device optimizes the exercise program to maintain the excellent fitness level. ● weight: guides you towards your target weight. The device only accepts safety weight targets within the limits of normal weights based on your BMI.

  • Page 34: Pairing

    Speed/pace unit (with optional speed and distance POD): ● km/h, mph ● min/km, min/mile Pairing ● skip: skip pairing ● belt: pair HR belt ● POD: pair a POD 14.1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode. To put the device into sleep mode: 1.

  • Page 35: Changing Language

    3. Set the alarm on or off with . Confirm with 4. Set the alarm time with . Confirm with When the alarm sounds, press stop ( ) to turn it off. After you have stopped the alarm, it sounds the same time the following day. 14.2 Changing language If you want to change the device's language or you have chosen the wrong language when setting up the device, the device needs to be put to sleep.

  • Page 36: Connecting To Web

    15 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount.com, and download settings and customized plans from Movescount.com to your Suunto M5. Movescount is an online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences.

  • Page 37: Pairing Pod/Hr Belt

    Suunto M5 is compatible with Suunto Dual Comfort Belt. The HR belt included in your Suunto M5 package is already paired. Pairing is required only if you want to change the HR belt or a speed POD with the device.

  • Page 38: Troubleshooting

    16.1 Troubleshooting If HR belt pairing fails, try the following: 1. Remove the battery. 2. Re-insert the battery upside down to reset the HR belt and remove the battery again. 3. Scroll to the device's pairing option. 4. Insert the battery in the HR belt the right side up. NOTE: You do not need to calibrate the speed and distance PODs.

  • Page 39: Care And Maintenance

    Pressing the buttons while the unit is submerged could cause the unit to malfunction. 17.1 Replacing battery is displayed, a battery replacement is recommended. Replace the battery with extreme care to ensure your Suunto M5 remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here:...
  • Page 40 NOTE: Be careful with the spring in the battery compartment (see illustration). If the spring is damaged, please send your device to an authorized Suunto representative for service. NOTE: When replacing the battery, only the time and date change. Previous...

  • Page 41: Replacing Hr Belt Battery

    17.2 Replacing HR belt battery Replace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant. Replacement covers are available with replacement batteries from your...

  • Page 42: Specifications

    ● Water resistance (HR belt): 20 m / 66 ft (ISO 2281) ● Transmission frequency (belt): 5.3 kHz inductive, gym equipment and 2.465 GHz Suunto-ANT compatible ● Transmission range: ~ 2 m / 6 ft ● User-replaceable battery (device / HR belt): 3V CR2032 ●...

  • Page 43: Trademark

    ● Height: 90 - 256 cm or 3 ft 03 in - 7 ft 06 in 18.2 Trademark Suunto M5, its logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved.

  • Page 44: Ices

    Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of clients to obtain knowledge and information regarding the operation of Suunto products.

  • Page 45: Warranty

    19 WARRANTY SUUNTO LIMITED WARRANTY Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (hereinafter Service Center) will, at its sole discretion, remedy defects in materials or workmanship free of charge either by a) repairing, or b) replacing, or c) refunding, subject to the terms and conditions of this Limited Warranty.
  • Page 46 Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service.
  • Page 47 SUUNTO HELP DESK Global +358 2 284 1160 USA (toll free) 1-800-543-9124 Canada (toll free) 1-800-267-7506 www.suunto.com © Suunto Oy 4/2011 Suunto is a registered trademark of Suunto Oy. All Rights reserved.

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