Suunto SPARTAN TRAINER WRIST HR 2.0 User manual

SUUNTO SPARTAN TRAINER WRIST HR 2.0
USER GUIDE
2018-06-14

1. SAFETY............................................................................................................................................................ 4
2. Getting started.............................................................................................................................................. 5
2.1. SuuntoLink.......................................................................................................................................... 5
2.2. Software updates.............................................................................................................................6
2.3. Suunto Movescount App................................................................................................................6
2.4. Movescount....................................................................................................................................... 6
2.5. Buttons................................................................................................................................................ 7
2.6. Optical heart rate............................................................................................................................. 8
2.7. Icons..................................................................................................................................................... 8
2.8. Adjusting settings...........................................................................................................................10
3. Features.........................................................................................................................................................12
3.1. Activity monitoring...........................................................................................................................12
3.1.1. Instant HR................................................................................................................................13
3.1.2. Daily HR..................................................................................................................................13
3.2. Airplane mode................................................................................................................................. 14
3.3. Altimeter............................................................................................................................................ 14
3.4. Autopause........................................................................................................................................ 15
3.5. Backlight........................................................................................................................................... 15
3.6. Bluetooth connectivity...................................................................................................................15
3.7. Button lock and screen dimming................................................................................................ 16
3.8. Chest heart rate sensor................................................................................................................ 16
3.9. Device info........................................................................................................................................16
3.10. Display theme................................................................................................................................ 16
3.11. Do Not Disturb mode.....................................................................................................................17
3.12. Feeling..............................................................................................................................................17
3.13. Find back......................................................................................................................................... 18
3.14. FusedSpeed....................................................................................................................................18
3.15. GPS accuracy and power saving.............................................................................................. 19
3.16. Intensity zones..............................................................................................................................20
3.16.1. Heart rate zones.................................................................................................................21
3.16.2. Pace zones........................................................................................................................ 23
3.16.3. Power zones......................................................................................................................24
3.17. Interval training..............................................................................................................................25
3.18. Language and unit system.........................................................................................................26
3.19. Logbook..........................................................................................................................................26
3.20. Moon phases................................................................................................................................ 27
3.21. Notifications................................................................................................................................... 27
3.22. Pairing PODs and sensors........................................................................................................ 27
3.22.1. Calibrating bike POD...................................................................................................... 28
3.22.2. Calibrating foot POD......................................................................................................29
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3.22.3. Calibrating power POD................................................................................................. 29
3.23. Points of interest..........................................................................................................................29
3.23.1. Adding and deleting POIs..............................................................................................29
3.23.2. Navigating to a POI.........................................................................................................30
3.23.3. POI types............................................................................................................................ 31
3.24. Position formats........................................................................................................................... 33
3.25. Recording an exercise................................................................................................................33
3.25.1. Using targets when exercising..................................................................................... 35
3.25.2. Navigating during exercise...........................................................................................36
3.25.3. Sport mode power saving options............................................................................. 36
3.26. Recovery........................................................................................................................................36
3.27. Routes............................................................................................................................................. 37
3.27.1. Altitude navigation............................................................................................................38
3.28. Sleep tracking.............................................................................................................................. 38
3.29. Sport modes................................................................................................................................. 40
3.29.1. Swimming...........................................................................................................................40
3.30. Sunrise and sunset alarms.........................................................................................................41
3.31. Time and date................................................................................................................................ 41
3.31.1. Alarm clock......................................................................................................................... 42
3.32. Timers.............................................................................................................................................42
3.33. Tones and vibration.....................................................................................................................43
3.34. Training insight............................................................................................................................. 43
3.34.1. Training plans.................................................................................................................... 44
3.35. Watch faces...................................................................................................................................45
4. Care and support....................................................................................................................................... 46
4.1. Handling guidelines....................................................................................................................... 46
4.2. Battery.............................................................................................................................................. 46
4.3. Disposal............................................................................................................................................46
5. Reference..................................................................................................................................................... 47
5.1. Technical specifications.................................................................................................................47
5.2. Compliance..................................................................................................................................... 48
5.2.1. CE........................................................................................................................................... 48
5.2.2. FCC compliance................................................................................................................ 48
5.2.3. IC............................................................................................................................................48
5.2.4. NOM-121-SCT1-2009.........................................................................................................49
5.3. Trademark........................................................................................................................................49
5.4. Patent notice...................................................................................................................................49
5.5. International Limited Warranty................................................................................................... 49
5.6. Copyright......................................................................................................................................... 50
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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.
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 the 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 exercise program.
Overexertion may cause serious injury.
WARNING: Only for recreational use.
WARNING: Do not entirely rely on the GPS or battery lifetime of the product. Always use
maps and other backup material to ensure 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 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. However,
none of the data our products and services collect is perfectly reliable, nor are the metrics
they generate absolutely precise. Calories, heart rate, location, movement detection, shot
recognition, physical stress indicators and other measurements may not match the real
world. Suunto products and services are intended for recreational use only and are not
meant for medical purposes of any kind.
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2. Getting started
Starting your Suunto Spartan Trainer Wrist HR for the first time is quick and simple.
1. Connect the watch to a power source with the supplied USB cable to wake up the watch.
2. Disconnect the cable from the watch.
3. Press the middle button to begin the setup wizard.
4. Select your language by pressing the right top or right bottom button and confirm with the
middle button.
5. Follow the wizard to complete initial settings. Press the upper right or lower right button to
change values and press the middle button to select and go to the next step.
After completing the wizard, charge the watch with the supplied USB cable until the battery is
fully charged.
You need to download and install SuuntoLink on your PC or Mac to get software updates for
your watch. We strongly recommend updating your watch when a new software release is
available.
Visit www.movescount.com/connect for further information.
NOTE: SuuntoLink also optimizes the GPS performance of your watch. You need to
connect your watch to SuuntoLInk regularly to ensure good GPS tracking.
2.1. SuuntoLink
Download and install SuuntoLink on your PC or Mac to sync your watch with Movescount,
keep your GPS optimized, and update your watch software.
We strongly recommend updating your watch when a new software release is available.
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Visit www.movescount.com/connect for further information.
2.2. Software updates
Software updates for your watch bring new features and important improvements. We
strongly recommend updating your watch as soon as an update is available.
If an update is available, you are notified via SuuntoLink as well as the Suunto Movescount
App.
To update your watch software:
1. Plug your watch into the computer with the supplied USB cable.
2. Start SuuntoLink if it is not already running.
3. Click the update button in SuuntoLink.
2.3. Suunto Movescount App
With the Suunto Movescount App, you can further enrich your Suunto Spartan Trainer Wrist
HR experience. Pair your watch with the mobile app to get notifications on your watch,
change settings on the go, take pictures with data from your Move, and much more.
TIP: With any Move that is stored in Movescount, you can add pictures as well as create
a Suunto Movie using the Suunto Movescount App.
NOTE: You cannot pair anything if airplane mode is on. Turn o airplane mode before
pairing.
To pair your watch with Suunto Movescount App:
1. Ensure your watch Bluetooth is on. Under the settings menu, go to Connectivity »
Discovery and enable it if it is not already.
2. Download and install Suunto Movescount App on your compatible mobile device from the
iTunes App Store, Google Play in addition to several popular app stores in China.
3. Start Suunto Movescount App and turn on Bluetooth if it is not on already.
4. Tap the settings icon in the upper-right of the app screen and then tap the “+” icon to pair
your watch.
NOTE: Some features require an internet connection over Wi-Fi or mobile network.
Carrier data connection fees may apply.
2.4. Movescount
Suunto Movescount is a growing sports community where you can create your own sports
diary to collect and share your activities as well as customize your watch.
If you haven’t already, go to www.movescount.com and register. Once you have a user
account, you can connect your watch with your account two ways:
•Computer: via USB cable using SuuntoLink
•Mobile device: over Bluetooth using Suunto Movescount App
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2.5. Buttons
Suunto Spartan Trainer Wrist HR has five buttons you can use to navigate through displays
and features.
1. Upper left button
•press to activate backlight
•press to view alternative information
2. Upper right button
•press to move up in views and menus
3. Middle button
•press to select an item
•press to change displays
•keep pressed to open in-context shortcut menu
4. Lower left button
•press to go back
5. Lower right button
•press to move down in views and menus
When you are recording an exercise, the buttons have dierent functions:
1. Upper left button
•press to view alternative information
2. Upper right button
•press to pause or resume recording
•keep pressed to change activity
3. Middle button
•press to change displays
•keep pressed to open in-context options menu
4. Lower left button
•press to change displays
5. Lower right button
•press to mark a lap
•keep pressed to lock and unlock buttons
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2.6. Optical heart rate
Optical heart rate measurement from the wrist is an easy and convenient way to track your
heart rate. To get the best results, please keep in mind factors that may aect heart rate
measurement:
•The watch must be worn directly against your skin. No clothing, however thin, can be
between the sensor and your skin.
•The watch may need to be higher on your arm than where watches are normally worn.
The sensor reads blood flow through tissue. The more tissue it can read, the better.
•Arm movements and flexing muscles, such as gripping a tennis racket, can change the
accuracy of the sensor readings.
•When your heart rate is low, the sensor may not be able to provide stable readings. A
short warm up of a few minutes before you start the recording helps.
•Dark skin and tattoos block light and prevent reliable readings from the optical sensor.
•The optical sensor may not provide accurate heart rate readings for swimming activities.
•For highest accuracy and quickest responses to changes in your heart rate, we
recommend using a compatible chest heart rate sensor such as Suunto Smart Sensor.
WARNING: Optical heart rate sensor technology is currently not as accurate or reliable
as measuring heart rate from the chest. Your actual heart rate may be higher or lower than
the optical sensor reading.
2.7. Icons
Suunto Spartan Trainer Wrist HR uses the following icons:
Airplane mode
Altitude dierence
Ascent
Back, go back in menu
Button lock
Cadence
Calibrate (Compass)
Calories
Current location (navigation)
Charging
Descent
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Distance
Duration
EPOC
Estimated VO2
Exercise
Failure
Flat time
GPS acquired
Heading (Navigation)
Heart rate
HR sensor signal acquired
Incoming call
Logbook
Low battery
Message/notification
Missed call
Navigation
Pace
POD-signal acquired
Power POD-signal acquired
Peak training Eect
Recovery time
Steps
Stopwatch
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Stroke rate (swimming)
Success
SWOLF
Syncing
Settings
Training
2.8. Adjusting settings
You can adjust all watch settings directly in the watch or through Suunto Movescount.
To adjust a setting:
1. Press the upper right button until you see the settings icon, then press the middle button
to enter the settings menu.
2. Scroll through the settings menu by pressing the upper right or lower right buttons.
3. Select a setting by pressing the middle button when the setting is highlighted. Go back in
the menu by pressing the lower left button.
4. For settings with a value range, change the value by pressing the upper right or lower
right button.
5. For settings with just on or o, change the value by pressing the middle button.
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TIP: You can also access general settings from the watch face by keeping the middle
button to open the in- context menu.
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3. Features
3.1. Activity monitoring
Your watch keeps track of your overall activity level throughout the day. This is an important
factor whether you just aim to be fit and healthy or you are training for an upcoming
competition. It is good to be active, but when training hard, you need to have proper rest days
with low activity.
The activity counter automatically resets at midnight every day. At the end of the week, the
watch provides a summary of your activity.
From the watch face display, press the lower right button to see your total steps for the day.
Your watch counts steps using an accelerometer. The total step count accumulates 24/7, also
while recording training sessions and other activities. However, with some specific sports,
such as swimming and cycling, steps are not counted.
In addition to steps, you can press the upper left button to see estimated calories for the day.
The large number in the center of the display is the estimated amount of active calories you
have burned so far during the day. Below this you see the total calories burned. The total
includes both active calories and your Basal Metabolic Rate (see below).
The ring in both displays indicates how close you are to your daily activity goals. These
targets can be adjusted to your personal preferences (see below).
You can also check your steps over the last seven days by pressing the middle button. Press
the middle button again to see the calories.
Activity goals
You can adjust your daily goals for both steps and calories. While in the activity display, keep
the middle button pressed to open the activity goal settings.
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When setting your steps goal, you define the total number of steps for the day.
The total calories you burn per day is based on two factors: your Basal Metabolic Rate (BMR)
and your physical activity.
Your BMR is the amount of calories your body burns while at rest. These are the calories your
body needs to stay warm and perform basic function like blink your eyes or beat your heart.
This number is based on your personal profile, including factors such as age and gender.
When you set a calorie goal, you define how many calories you want to burn in addition to
your BMR. These are your so-called active calories. The ring around the activity display
advances according to how many active calories you burn during the day compared to your
goal.
3.1.1. Instant HR
The instant heart rate (HR) display provides a quick snapshot of your heart rate.
From the watch face view, press the lower right button to scroll to the HR display.
Press the upper button to exit the display and return to the watch face view.
3.1.2. Daily HR
The daily HR display provides a 12-hour view of your heart rate. This is a helpful source of
information about, for example, your recovery after a hard training session.
The display shows your heart rate over 12 hours as a graph. The graph is plotted using your
average heart rate based on 24-minute time slots. In addition, by pressing the lower right
button, you get an estimation of your average hourly calorie consumption rate and your
lowest heart rate during the 12- hour period.
Your minimum heart rate from the last 12 hours is a good indicator of your recovery state. If it
is higher than normal, you probably are not yet fully recovered from your last training session.
If you record an exercise, the daily HR values reflect the elevated heart rate and calorie
consumption from your training. But keep in mind that the graph and consumption rates are
averages. If your heart rate peaks at 200 bpm while exercising, the graph does not show that
maximum value, but rather the average from the 24 minutes during which you hit that peak
rate.
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Before you can see the daily HR display, you need to activate the daily HR feature. You can
toggle the feature on or o from the settings under Activity. If you are in the daily HR display,
you can also access the activity settings by keeping the middle button pressed.
With the daily HR feature on, your watch activates the optical heart rate sensor on a regular
basis to check your heart rate. This slightly increases battery power consumption.
Once activated, your watch needs 24 minutes before it can start display daily HR information.
To view daily HR:
1. From the watch face view, press the lower right button to scroll to the instant HR display.
2. Press the middle button to enter the daily HR display.
3. Press the lower right button to see your calorie consumption.
NOTE: After a period of inactivity, such as when you are not wearing the watch or
sleeping soundly, the watch goes into hibernation mode and turns o the optical heart rate
sensor. If you want to get heart rate tracking during the night, activate Do Not Disturb mode
(see 3.11. Do Not Disturb mode).
3.2. Airplane mode
Activate airplane mode when needed to turn o wireless transmissions. You can activate or
deactivate airplane mode from the settings under Connectivity.
NOTE: To pair anything with your device, you need to first turn o airplane mode if you
have it on.
3.3. Altimeter
Suunto Spartan Trainer Wrist HR uses GPS to measure altitude. Under optimal signal
conditions, eliminating potential errors typical in calculating GPS position, the GPS altitude
reading should give a pretty good indication of your elevation.
To get a more precise reading from GPS altitude, comparable to what you can get from
barometric altitude, you need additional sources of data like a gyroscope or Doppler radar to
adjust GPS altitude.
Because Suunto Spartan Trainer Wrist HR relies solely on GPS to measure altitude, if the GPS
is not set for maximum accuracy, any filtering is subject to error and may result in potentially
inaccurate altitude readings.
If you need good elevation readings, ensure your GPS accuracy is set to Best during the
recording.
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However, even with the best accuracy, GPS altitude should not be considered an absolute
position. It is an estimation of your real elevation, and the accuracy of this estimation is heavily
dependent on the surrounding conditions.
3.4. Autopause
Autopause pauses the recording of your exercise when your speed is less than 2 km/h (1.2
mph). When your speed increases to more than 3 km/h (1.9 mph), the recording continues
automatically.
You can turn autopause on/o for each sport mode in Suunto Movescount. You can also turn
on or o autopause from the sport mode settings in the watch before you start your exercise
recording.
If autopause is on during a recording, a pop-up notifies you when the recording is paused
automatically.
Press the middle button to see and switch between the current distance, HR, time, battery
level.
You can let the recording resume automatically when you start moving again, or manually
resume from the pop-up screen by pressing the upper right button.
3.5. Backlight
The backlight has two modes: automatic and toggle. In automatic mode, the backlight comes
on with any button press. In toggle mode, you turn the backlight on by keeping the upper left
button pressed. The backlight stays on until you keep the upper left button pressed again.
By default, the backlight is in automatic mode. You can change the backlight mode from the
settings under General » Backlight.
3.6. Bluetooth connectivity
Suunto Spartan Trainer Wrist HR uses Bluetooth technology to send and receive information
from your mobile device when you have paired your watch with the Suunto app. Same
technology is also used when pairing PODs and sensors.
However, if you do not want your watch to be visible for Bluetooth scanners, you can activate
or deactivate the discovery setting from the settings under Connectivity » Discovery.
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The Bluetooth can also be completely turned o by activating airplane mode, see 3.2.
Airplane mode
3.7. Button lock and screen dimming
While recording an exercise you can lock the buttons by keeping the lower right button
pressed. Once locked, you cannot change the display views, but you can turn on the
backlight with any button press if the backlight is in automatic mode.
To unlock, keep the lower right button pressed again.
When you are not recording an exercise, the screen dims after a short period of inactivity. To
activate the screen, press any button.
After a longer period of inactivity, the watch goes into hibernation mode and turns the screen
o completely. Any movement reactivates the screen.
3.8. Chest heart rate sensor
You can use a BluetoothⓇSmart compatible heart rate sensor, such as the Suunto Smart
Sensor, with your Suunto Spartan Trainer Wrist HR to get accurate information about your
exercise intensity.
If you use the Suunto Smart Sensor, you also have the added advantage of heart rate
memory. The sensor memory function buers data if the connection to your watch is
interrupted, for example, when swimming (no transmission under water).
It also means you can even leave your watch behind after starting a recording. For more
information, please refer to the Suunto Smart Sensor User Guide.
Refer to the user guide for Suunto Smart Sensor or other BluetoothⓇSmart compatible heart
rate sensor for additional information.
See 3.22. Pairing PODs and sensors for instructions on how to pair an HR sensor with your
watch.
3.9. Device info
You can check details of your watch software and hardware from the settings under General »
About.
3.10. Display theme
To increase the readability of your watch screen while exercising, you can change between
light and dark themes.
With the light theme, the display background is light and the numbers dark.
With the dark theme, the contrast is reverse, with the background dark and the numbers light.
The theme is a global setting that you can change in your watch from any of your sport mode
options.
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To change display theme in sport mode options:
1. From the watch face, press the upper right button to scroll to Exercise and press the
middle button.
2. Go to any sport mode and press the lower right button to open the sport mode options.
3. Scroll down to Theme and press the middle button.
4. Switch between Light and Dark by pressing the upper right and lower right buttons, and
accept with the middle button.
5. Scroll back up to exit the sport mode options and start (or exit) the sport mode.
3.11. Do Not Disturb mode
The Do Not Disturb mode is a setting that mutes all sounds and vibrations, making it a very
useful option when wearing the watch in, for example, a theater or any environment where
you want the watch to operate as usual, but silently.
To turn on the Do Not Disturb mode:
1. From the watch face, keep the middle button pressed to open the shortcuts menu.
2. Press the middle button to activate Do Not Disturb mode.
While in this mode, press any button to activate the screen. When the screen is on, press the
upper right button to turn o the Do Not Disturb mode.
If you have an alarm set, it sounds as normal and disables Do Not Disturb mode unless you
snooze the alarm.
3.12. Feeling
If you are training regularly, following how you feel after each session is an important indicator
of your overall physical condition. A coach or personal trainer can also use your feeling trend
to track your progress over time.
There are five degrees of feeling to choose from:
•Poor
•Average
•Good
•Very good
•Excellent
What these options mean exactly are up to you (and your coach) to decide. The important
thing is that you use them consistently.
For each training session, you can record how you felt in the watch directly after stopping the
recording by answering the 'How was it?' question.
You can skip answering the question by pressing the middle button and instead add how you
felt later by editing the Move in Suunto Movescount.
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Once you start regularly using the feeling metric, you can quickly check your 7-day and 30-
day trend from you timeline overview in Movescount.
For longer-term trend analysis, go to your Moves page. Select the time period you want to
see from the calendar and scroll down to the Rest & Recovery section to see the feeling trend
graph.
3.13. Find back
If you are using GPS when recording an activity, Suunto Spartan Trainer Wrist HR
automatically saves the starting point of your exercise. With Find back, Suunto Spartan Trainer
Wrist HR can guide you directly back to your starting point.
To start find back:
1. While you are recording an activity, press the middle button until you have reached the
navigation display.
2. Press the lower right button to open the shortcut menu.
3. Scroll to Find back and press the middle button to select.
4. Press the lower left button to exit and return to the navigation display.
The navigation guidance is shown as the last display on the selected sport mode.
3.14. 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 acceleration, giving more accurate readings at steady running speeds and a quicker
responses to changes in speed.
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FusedSpeed benefits you the most when you need 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 Spartan Trainer Wrist HR is able to
continue showing accurate speed readings with the help of the GPS calibrated accelerometer.
TIP: To get the most accurate readings with FusedSpeed, only glance shortly at the
watch when needed. Holding the watch in front 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).
3.15. GPS accuracy and power saving
The GPS fix rate determines the accuracy of your track - the shorter the interval is between
fixes, the better the track accuracy is. Each GPS fix is recorded in your log when recording an
exercise.
The GPS fix rate also directly aects battery life. By reducing GPS accuracy, you can extend
the battery life of your watch.
The GPS accuracy options are:
•Best: ~ 1 sec fix rate
•Good: ~ 20 sec fix rate
•OK: ~ 60 sec fix rate
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You can change GPS accuracy from the sport options in your watch or under the advanced
options for the sport mode on Suunto Movescount.
Whenever you navigate a route or a POI, the GPS accuracy is automatically set to Best.
NOTE: The first time you exercise or navigate with GPS, wait for the watch to acquire a
GPS fix before starting. This may take 30 seconds or more depending on conditions.
3.16. Intensity zones
Using intensity zones for exercising helps guide your fitness development. Each intensity
zone stresses your body in dierent ways, leading to dierent eects on your physical fitness.
There are five dierent zones, numbered 1 (lowest) to 5 (highest), defined as percentage
ranges based on your maximum heart rate (max HR), pace or power.
It is important to train with intensity in mind and understand how that intensity should feel.
And don't forget, regardless of your planned training, that you should always take time to
warm up before an exercise.
The five dierent intensity zones used in Suunto Spartan Trainer Wrist HR are:
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. Everyday exercise – walking, climbing
stairs, cycling to work, etc. – is usually performed within this intensity zone.
Zone 2: Moderate
Exercising at zone 2 improves your basic fitness level eectively. Exercising at this intensity
feels easy, but workouts with a long duration can have a very high training eect. The majority
of cardiovascular conditioning training should be performed within this zone. Improving basic
fitness builds a foundation for other exercise and prepares your system for more energetic
activity. Long duration workouts at this zone consume a lot of energy, especially from your
body’s stored fat.
Zone 3: Hard
Exercising at zone 3 begins to be quite energetic and feels like pretty hard going. It will
improve your ability to move quickly and economically. In this zone, lactic acid begins to form
in your system, but your body is still able to completely flush it out. You should train at this
intensity at most a couple of times per week, as it puts your body under a lot of stress.
Zone 4: Very hard
Exercising at zone 4 will prepare your system for competition type events and high speeds.
Workouts in this zone can be performed either at constant speed or as interval training
(combinations of shorter training phases with intermittent breaks). High-intensity training
develops your fitness level quickly and eectively, but done too often or at too high intensity
may lead to overtraining, which may force you to take a long break from your training
program.
Zone 5: Maximal
When your heart rate during a workout reaches zone 5, the training will feel extremely hard.
Lactic acid will build up in your system much faster than it can be removed, and you will be
forced to stop after a few minutes at most. Athletes include these maximum-intensity
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