Suunto Spartan Trainer Wrist HR User manual

SUUNTO SPARTAN TRAINER WRIST HR 1.10
USER GUIDE
2017-08-30

1. SAFETY............................................................................................................................................................ 4
2. Getting started.............................................................................................................................................. 5
2.1. Buttons.................................................................................................................................................6
2.2. Optical heart rate..............................................................................................................................7
2.3. Displays...............................................................................................................................................7
2.4. Icons.................................................................................................................................................... 8
2.5. 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. Button lock and screen dimming................................................................................................16
3.7. Chest heart rate sensor................................................................................................................. 16
3.8. Device info........................................................................................................................................16
3.9. Display theme..................................................................................................................................16
3.10. Do Not Disturb mode....................................................................................................................17
3.11. Feeling...............................................................................................................................................17
3.12. Find back.........................................................................................................................................18
3.13. FusedSpeed....................................................................................................................................18
3.14. GPS accuracy and power saving.............................................................................................. 19
3.15. Interval training.............................................................................................................................20
3.16. Language and unit system..........................................................................................................21
3.17. Logbook........................................................................................................................................... 21
3.18. Movescount.................................................................................................................................... 21
3.18.1. SuuntoLink...........................................................................................................................21
3.18.2. Suunto Movescount App............................................................................................... 22
3.19. Notifications...................................................................................................................................22
3.20. Pairing PODs and sensors........................................................................................................22
3.20.1. Calibrating foot POD....................................................................................................... 23
3.20.2. Calibrating power POD..................................................................................................23
3.21. Points of interest...........................................................................................................................24
3.21.1. Adding and deleting POIs...............................................................................................24
3.21.2. Navigating to a POI......................................................................................................... 25
3.21.3. POI types............................................................................................................................26
3.22. Position formats...........................................................................................................................27
3.23. Recording an exercise............................................................................................................... 28
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3.23.1. Navigating during exercise............................................................................................29
3.23.2. Sport mode power saving options.............................................................................30
3.24. Recovery........................................................................................................................................30
3.25. Routes............................................................................................................................................. 31
3.25.1. Altitude navigation............................................................................................................31
3.26. Sleep tracking.............................................................................................................................. 32
3.27. Software updates.........................................................................................................................33
3.28. Sport modes................................................................................................................................. 33
3.28.1. Swimming...........................................................................................................................34
3.29. Stopwatch......................................................................................................................................34
3.30. Time and date.............................................................................................................................. 35
3.30.1. Alarm clock........................................................................................................................ 35
3.31. Tones and vibration......................................................................................................................35
3.32. Training insight.............................................................................................................................36
3.32.1. Training plans....................................................................................................................36
3.33. Watch faces...................................................................................................................................37
4. Care and support....................................................................................................................................... 38
4.1. Handling guidelines....................................................................................................................... 38
4.2. Battery...............................................................................................................................................38
4.3. Disposal............................................................................................................................................38
5. Reference.....................................................................................................................................................39
5.1. Technical specifications................................................................................................................ 39
5.2. Compliance..................................................................................................................................... 39
5.2.1. CE........................................................................................................................................... 39
5.2.2. FCC compliance................................................................................................................ 39
5.2.3. IC............................................................................................................................................40
5.2.4. NOM-121-SCT1-2009........................................................................................................ 40
5.3. Trademark........................................................................................................................................40
5.4. Patent notice...................................................................................................................................40
5.5. International Limited Warranty...................................................................................................40
5.6. Copyright......................................................................................................................................... 42
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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.
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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. Buttons
Suunto Spartan Trainer Wrist HR has five buttons you can use to navigate through displays
and features.
1. 2.
3.
4. 5.
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 or view alternate information
•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
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•press to change displays
5. Lower right button
•press to mark a lap
•keep pressed to lock and unlock buttons
2.2. 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.
2.3. Displays
Displays are customizable and subject to change with software updates. The basic
arrangement remains, however, the same, as illustrated below.
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1. Launcher
2. Watch face
3. Activity
4. Training
5. Recovery
2.4. Icons
Suunto Spartan Trainer Wrist HR uses the following icons:
altitude
altitude dierence
ascent
ascent time
button lock
cadence
calories
current location (navigation)
charging
descent
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descent time
distance
duration
exercise
failure
flat time
GPS acquired
heart rate
HR sensor signal acquired
highest point
incoming call
logbook
low battery
lowest point
message/notification
missed call
navigation
no ascents
no descents
o route
pace
planned Move
POD signal acquired
Power POD signal acquired
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Peak Training Eect
recovery time
software update available
steps
stopwatch
stroke rate (swimming)
success
syncing
settings
2.5. 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 level of activity 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. 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 activity over the last seven days by pressing the lower left button.
Press the middle button to switch between steps and 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 HR display provides a quick snapshot of your heart rate. The display shows your
heart rate over ten minutes as a graph, along with an estimation of your hourly calories
consumption rate and your current heart rate.
To view instant HR:
1. From the watch face view, press the lower right button to scroll to the activity monitoring
display.
2. Press the middle button to enter the instant HR display .
3. 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, 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 fully recovered yet form your last training session.
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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 when you hit that peak rate.
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 activity
monitoring 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 activity monitoring
display.
2. Press the middle button to enter the instant HR display and then press the middle button
again to switch to the daily HR display.
3. Press the upper right button to exit the display and return to the watch face view.
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 3.10. 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.
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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.
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 check the current time and 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.
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3.6. 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.
3.7. 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 3.20. Pairing PODs and sensors for instructions on how to pair an HR sensor with your
watch.
3.8. Device info
You can check details of your watch software and hardware from the settings under General »
About.
3.9. Display theme
To increase the readability of your watch screen while exercising or navigating, 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 or from the navigation settings.
To change display theme in sport mode options:
1. From the watch face, Press the upper right button to open the launcher.
2. Scroll to Excercise and or press the middle button.
3. Go to any sport mode and press the lower right button to open the sport mode options.
4. Scroll down to Theme and press the middle button.
5. Switch between Light and Dark by pressing the upper right and lower right buttons, and
accept with the middle button.
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6. Scroll back up to exit the sport mode options and start (or exit) the sport mode.
To change display theme in navigation settings:
1. Press the upper right button to open the launcher.
2. Scroll to Navigation and press the middle button.
3. Scroll down to Navigation settings as described above and the middle button.
4. Scroll down to Theme and press the middle button.
5. Switch between Light and Dark by pressing the upper right and lower right buttons and
accept with the middle button.
6. Exit the navigation settings by keeping the middle button pressed.
3.10. 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.
The Do Not Disturb mode also prevents the watch from going into hibernation after a period
of inactivity. So, you can enable this setting along with Daily HR (see 3.1.2. Daily HR) to get
heart rate tracking 24/7.
To turn on the Do Not Disturb mode:
1. From the watch face, press the middle button 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.
3.11. 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.
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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.
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.
3.12. 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.
3.13. 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
GPS
km/h
sec 30 60 90 120
6
10
8
12
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.
FusedSpeed
GPS
sec 30 60 90 120
km/h
6
10
8
12
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).
3.14. 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
You can change GPS accuracy from the sport options in your watch or under the advanced
options for the sport mode on Suunto Movescount.
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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.
3.15. Interval training
Interval workouts are a common form of training consisting of repetitive sets of high and low
intensity eorts. With Suunto Spartan Trainer Wrist HR, you can define in the watch your own
interval training for each sport mode.
When defining your intervals, you have four items to set:
•Intervals: on/o toggle that enables interval training. When you toggle this on, an interval
training display is added to your sport mode.
•Repetitions: the number of interval + recovery sets you want to do.
•Interval: the length of your high intensity interval, based on distance or duration.
•Recovery: the length of your rest period between intervals, based on distance or duration.
Keep in mind that if you use distance to define your intervals, you need to be in a sport mode
that measures distance. The measurement can be based on GPS, or from a foot or bike POD,
for example.
NOTE: If you are using intervals, you cannot activate navigation.
To train with intervals:
1. From the launcher, select your sport.
2. Before you start an exercise recording, press the lower right button to open the sport
mode options.
3. Scroll down to Intervals and press the middle button.
4. Toggle intervals on and adjust the settings described above.
5. Scroll up to Back and confirm with the middle button.
6. Press the upper right button until you are back at the start view and start your exercise as
normal.
7. Press the lower left button to change the view to intervals display and press the upper
right button when you are ready to start your interval training.
8. If you want to stop the interval training before you have completed all your repetitions,
keep the middle button pressed to open the sport mode options and toggle o Intervals.
NOTE: While you are in the intervals display, buttons work as normal, for example,
pressing the upper right button pauses the exercise recording, not just the interval training.
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