SUUNTO AMBIT3 RUN 2.
1 SAFETY .............................................................................................. 6 2 Getting started ................................................................................. 8 2.1 Buttons and menus .................................................................. 8 2.2 Set up ........................................................................................ 9 2.3 Adjusting settings .................................................................. 12 3 Features .......
.10 Find back ............................................................................... 34 3.11 Firmware updates ................................................................ 35 3.12 FusedSpeed ........................................................................... 35 3.13 Icons ...................................................................................... 38 3.14 Interval timer ........................................................................ 41 3.15 Interval workouts .........
3.25.1 Navigating a route ....................................................... 75 3.25.2 During navigation ........................................................ 79 3.26 Running performance level ................................................. 81 3.27 Service menu ........................................................................ 85 3.28 Shortcuts ............................................................................... 86 3.29 Sport modes .................................................
.5 Warranty ............................................................................... 107 5.6 Copyright .............................................................................. 109 Index ................................................................................................
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.
WARNING: ONLY FOR RECREATIONAL USE. WARNING: DO NOT ENTIRELY RELY ON THE GPS OR BATTERY LIFETIME, 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 DEVICE, AS IT MAY BE DAMAGED.
2 GETTING STARTED 2.1 Buttons and menus Suunto Ambit3 Run has five buttons which allow you to access all the features. START STOP BACK LAP 20.
[View]: press to change bottom row view keep pressed to toggle the display between light and dark keep pressed to access shortcut (see 3.28 Shortcuts) [Back Lap]: • press return to the previous menu • press to add a lap during exercise • • • TIP: When changing values, you can increase the speed by keeping [Start Stop] or [Light Lock] pressed until the values start to scroll faster. 2.
5. Follow the startup wizard to complete initial settings. Set values with [Start Stop] or [Light Lock] and press [Next] to accept and go to the next step. 6. Reconnect USB cable and charge until battery indicator is 100%.
1. SUUNTO 2. 3. Language English Yes Pair MobileApp? No 5. 4. Step 1/4 Units 20.9.
Fully charging an empty battery takes about 2-3 hours. Buttons are locked while the USB cable is attached and connected to a computer. You can exit the startup wizard at any time by keeping [Next] pressed. The startup wizard takes you through the following settings: • Units • Time • Date • Personal settings (gender, age, weight) 2.3 Adjusting settings You can change the settings of your Suunto Ambit3 Run directly in the watch, through Movescount, or on the go with Suunto Movescount App (see 3.
1. 2-5. 20.
3 FEATURES 3.1 Activity monitoring In addition to the recovery time shown in your exercise log, Suunto Ambit3 Run monitors you overall activity, both exercise and daily activity. Activity monitoring gives you a complete picture of your activity, the calories you are burning, and your recovery time. Activity monitoring is available as a default display in TIME. You can view the display by pressing [Next] (last display).
• graph and lower row indicate average daily calorie consumption for the past seven days, not including today Recovery time: recovery time for the next 24 hours based on recorded exercises and daily activity 3.2 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 also turn Autoscroll on/off during exercise without any effect on your Movescount settings. To turn Autoscroll on/off during exercise: 1. While you are in a sport mode, keep [Next] pressed to access the options menu. 2. Scroll to ACTIVATE with [Light Lock] and select with [Next]. 3. Scroll to Autoscroll with [Start Stop] and select with [Next]. 4. Toggle on/off with [Start Stop] or [Light Lock]. 5. Keep [Next] pressed to exit. 3.4 Backlight Pressing [Light Lock] activates the backlight.
Off: The backlight is not switched on by pressing a button or when the alarm clock sounds. • Night: The backlight turns on for a few seconds when you press any button and when the alarm clock sounds. • Toggle: The backlight turns on when you press [Light Lock] and stays on until you press [Light Lock] again. Your Suunto Ambit3 Run has two backlight settings: one 'general' setting and one for sport modes.
20.9 20.9 20.9 16:30 16:30 16:30 Tuesday 2s Tuesday Tuesday 2s You can change the button lock behavior in the watch settings under GENERAL » Tones/display » Button lock. Your Suunto Ambit3 Run has two button lock settings: one for general use, Time mode lock, and one for when you are exercising, Sport mode lock: Time mode lock: • Actions only: Start and options menus are locked. • All buttons: All buttons are locked. Backlight can be activated in Night mode.
3.6 Compass Suunto Ambit3 Run has a digital compass that allows you to orient yourself in relation to magnetic north. The tilt-compensated compass gives you accurate readings even if the compass is not horizontally level. You can show/hide the compass display from the options menu while in a sport mode under ACTIVATE » Compass.
magnetic fields pull. Because magnetic North and true North are not at the same location, you must set the declination on your compass. The angle in between magnetic and true north is your declination. The declination value appears on most maps. The location of magnetic north changes yearly, so the most accurate and up-to-date declination value can be obtained from the internet (for example www.magnetic-declination.com). Orienteering maps, however, are drawn in relation to magnetic north.
4. 5. Compass [...............] Declination Declination -- 6. Declination E 0.0˚ Declination E 0.0˚ 7. Declination 0.0˚ E 8.0˚ TIP: You can also access the compass settings by keeping [View] pressed in COMPASS mode. 3.6.2 Calibrating compass If you have not used the compass before, you must first calibrate it. Turn and tilt the watch in multiple directions until the watch beeps, indicating calibration is complete.
If you have already calibrated the compass and want to re-calibrate it, you can access the calibration option in the options menu. If the calibration is successful, the text CALIBRATION SUCCESSFUL is displayed. If the calibration does not succeed, the text CALIBRATION FAILED is displayed. To retry the calibration, press [Start Stop]. To manually start compass calibration: 1. Keep [Next] pressed to enter the options menu. 2. Select to GENERAL with [Next]. 3.
To lock a bearing: 1. With the compass active, hold the watch in front of you and turn yourself towards your target. 2. Press [Back Lap] to lock the current degree displayed on the watch as your bearing. 3. An empty triangle indicates the locked bearing in relation to the North indicator (solid triangle). 4. Press [Back Lap] to clear the bearing lock. 1. 273˚ 2. 3. 273˚ 273˚ NW NW (3.) 4.
NOTE: While using the compass in an exercise mode, the [Back Lap] button only locks and clears the bearing. Exit the compass view to make a lap with [Back Lap]. 3.7 Countdown timer You can use the countdown timer to count down from a preset time to zero. The timer makes a short sound every second during the last 10 seconds and sounds an alarm when zero is reached. You can show/hide the countdown timer from the start menu under DISPLAYS » Countdown. Toggle with [Next]. To set the countdown time: 1.
TIP: You can pause/continue the countdown by pressing [Start Stop]. 3.8 Displays Your Suunto Ambit3 Run comes with several different features, such as the stopwatch (see 3.30 Stopwatch), that are handled as displays that can be viewed by pressing [Next]. Some of them are permanent, and others you can show or hide as you like. To show/hide displays: 1. Press [Start Stop] to enter the start menu. 2. Scroll to DISPLAYS by pressing [Light Lock] and press [Next]. 3.
4. Scroll to Display contrast with [Light Lock] and enter with [Next]. 5. Increase the contrast with [Start Stop], or decrease it with [Light Lock]. 6. Keep [Next] pressed to exit. 3.8.2 Inverting display color Change the display between dark and light through the settings in the watch or in Movescount, or by simply using the default [View] button shortcut (see 2.1 Buttons and menus). You can also define the display color for a sport mode in Movescount. To invert the display in the watch settings: 1.
heart rate in real time average heart rate in real time heart rate in graph form calories burned during exercise guidance to exercise within defined heart rate limits Peak Training Effect And after exercise, the heart rate sensor provides: • total calories burned during exercise • average heart rate • peak heart rate • recovery time If you use the Suunto Smart Sensor, you also have the added advantage of heart rate memory.
3.9.2 Putting on Suunto Smart Sensor To start using the Suunto Smart Sensor: 1. Snap the sensor firmly into the strap connector. 2. Adjust the strap length as needed. 3. Moisten the strap electrode areas with water or electrode gel. 4. Put the strap on so that it fits snugly and the Suunto logo is facing up. 1. 3. - 4. SUUNTO SUUNTO SUUNTO The Smart Sensor turns on automatically when it detects a heart beat. TIP: Wear the strap against your bare skin for best results.
Refer to the Suunto Smart Sensor User Guide for additional information and troubleshooting. NOTE: Dry skin under the belt electrodes, a loose belt, and synthetic shirt materials can cause abnormally high heart rate readings. Moisten the belt electrodes well and tighten the belt to avoid heart rate peaks. If you are otherwise concerned about your heart rate, please consult a doctor. 3.9.3 Starting an exercise To start exercising: 1. Press [Start Stop] to enter the start menu. 2.
1. 20.9. 16:30 Tuesday 2. 3. [...............] [...............] EXERCISE [...............] Running [...............] 4. Later Later HR belt Searching... Later GPS Searching...100% HR+GPS Found 5. 00’00.0 0’00/km avg 0’00 /km 3.9.4 During exercise Suunto Ambit3 Run gives you a wealth of information during your exercise.
have selected (see 3.29 Sport modes). You get even more information, if you use a heart rate belt and GPS during exercise. Here are some ideas on how to use the watch during exercise: • Press [Next] to see scroll through your sport mode displays. • Press [View] to see different information the bottom row of the display. • To avoid accidentally stopping your log recording or making unwanted laps, lock the buttons by keeping [Light Lock] pressed. • Press [Start Stop] to pause recording.
09’00.0 25m alt asc 15 m 09’00.0 1 Lap 09’00.0 Suunto Ambit3 Run shows you the following information: top row: split time (duration from the start of the log) middle row: lap number bottom row: lap time • • • NOTE: The exercise summary always shows at least one lap, your exercise from start to finish. The laps you have made during the exercise are shown as additional laps. 3.9.
3. Scroll to POIs (Points of interest) or Routes with [Light Lock] and select with [Next]. The navigation guidance is shown as the last display on the selected sport mode. Distance Speed Heart rate dst 100m Building 01 To deactivate navigation, go back to NAVIGATION in the options menu and select End navigation. NOTE: If the GPS accuracy setting (see 3.20.3 GPS accuracy and power saving) of your sport mode is Good or lower, while navigating GPS accuracy switches to Best.
2. Scroll to ACTIVATE with [Light Lock] and select with [Next]. 3. Scroll to Compass with [Light Lock] and select with [Next]. 4. The compass is shown as the last display on the custom sport mode. Distance Speed Heart rate 273˚ NW To deactivate the compass, go back to ACTIVATE in the options menu and select End compass. 3.10 Find back Suunto Ambit3 Run automatically saves the starting point of your exercise, if you are using GPS.
3.11 Firmware updates You can update your Suunto Ambit3 Run software through Movescount. When you update the software, all logs are automatically moved to Movescount and deleted from the watch. To update your Suunto Ambit3 Run software: 1. Install Moveslink if you have not done so already. 2. Connect your Suunto Ambit3 Run to your computer with the supplied USB cable. 3. If an update is available, your watch is updated automatically. Wait for the update to complete before unplugging the USB cable. 3.
12 10 8 km/h 6 sec 30 60 GPS 90 120 FusedSpeed 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 Ambit3 Run is able to continue showing accurate speed readings with the help of the GPS calibrated accelerometer.
12 10 8 km/h 6 sec 30 60 GPS 90 120 FusedSpeed 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). To enable FusedSpeed for a custom sport mode, ensure you select an activity that uses FusedSpeed.
3.
GPS signal strength heart rate incoming call interval timer message/notification missed call next/confirm pairing settings sport mode up/increase POI icons The following POI icons are available in Suunto Ambit3 Run: begin building/home camp/camping 39
car/parking cave crossroad end food/restaurant/cafe forest geocache lodging/hostel/hotel meadow mountain/hill/valley/cliff road/trail rock sight water/river/lake/coast waypoint 40
3.14 Interval timer You can add an interval timer to each custom sport mode in Movescount. To add the interval timer to a sport mode, select the sport mode and go to Advanced settings. The next time you connect your Suunto Ambit3 Run to your Movescount account, the interval timer is synchronized to the watch.
1. Hold to enter options 2s 2. 3. [...............] [...............] ACTIVATE [...............] Interval ti... [...............] 4. Interval timer On 3.15 Interval workouts You can perform guided interval workouts with your Suunto Ambit3 Run with the workout planner in Suunto Movescount App. NOTE: The workout planner requires an internet connection over Wi-Fi or cellular. Carrier data fees may apply on cellular connections.
The workout can be as simple or complex as you need. Define the type, duration and target for each segment. Optionally, you can add custom guidance text for the segment. After you create the workouts and re-sync your watch with the app, the workouts are available under the options menu while in a sport mode. To start a guided interval workout: 1. While you are in a sport mode, keep [Next] pressed to access the options menu. 2. Press [Next] to select WORKOUT . 3.
4’35 /km 0.5 km Top row: current measurement according to segment target. For instance, if you defined upper and lower speed limits for the segment, then the value above the graph is your current speed. • Graph: a complete picture of the current segment. The top and bottom of the graph are the upper and lower limits for the segment. The left and right ends of the graph are the start and end of the segment. The line drawn in the graph shows your current effort relative to the segment duration and limits.
3/8 2.0 km 4’30 - 4’00 • • • Segment step Duration Target limits 3.16 Logbook The logbook stores the logs of your recorded activities. The maximum number of logs and the maximum duration of a single log depend on how much information is recorded in each activity. GPS accuracy (see 3.20.3 GPS accuracy and power saving) and using the interval timer (see 3.14 Interval timer), for example, directly impact the number and duration of logs that can be stored.
• • duration laps TIP: You can see many more details of your recorded activities in Movescount.com. To view log summary after stopping a recording: 1. Keep [Start Stop] pressed to stop and save the exercise. Alternatively, you press [Start Stop] to pause the recording. After pausing, stop by pressing [Back Lap], or continue recording by pressing [Start Stop]. After pausing and stopping the exercise, save the log by pressing [Start Stop]. If you do not want to save the log, press [Light Lock].
You can also view the summaries of all your saved exercises in the logbook. In the logbook the exercises are listed according to date and time. To view summary log in the logbook: 1. Press [Start Stop] to enter the start menu. 2. Scroll to LOGBOOK with [Light Lock] and enter with [Next]. Your current recovery time is shown. 3. Scroll the logs with [Start Stop] or [Light Lock] and select a log with [Next]. 4. Browse the summary views of the log with [Next]. 1. 20.9 16:30 Tuesday 3. LOGBOOK 5.9 09:00 20.
3.17 Memory left indicator If more than 50 % of the logbook has not been synchronized with Movescount, Suunto Ambit3 Run displays a reminder when you enter the logbook. Sync your Moves Memory used 75% The reminder is not displayed once the unsynced memory is full and Suunto Ambit3 Run begins overwriting old logs. 3.18 Movescount Movescount.
1. Go to www.movescount.com/moveslink. 2. Download, install and open the latest version of Moveslink. To register to Movescount: 1. Go to www.movescount.com. 2. Create your account.
NOTE: The first time your Suunto Ambit3 Run is connected to Movescount all information (including the watch settings) is transferred from the watch to your Movescount account. The next time you connect your Suunto Ambit3 Run to your Movescount account, changes in settings and sport modes you make in Movescount and in the watch are automatically synchronized. 3.19 Movescount mobile app With the Suunto Movescount App, you can further enrich your Suunto Ambit3 Run experience.
1. Download and install Suunto Movescount App on your compatible Apple device from the iTunes App Store. The app description includes the latest compatibility information. 2. Start Suunto Movescount App and turn on Bluetooth if it is not on already. Leave the app running in the foreground. 3. If you have not yet set up your Suunto Ambit3 Run, do so now (see 2 Getting started) and press [Start Stop] when asked to pair MobileApp.
5. Enter the passkey shown on your watch display into the paring request field on your mobile device and tap PAIR. NOTE: The Android version of the Movescount App is currently release as an open beta. Check out the beta blog for the latest news. Future releases of both app versions will be communicated via suunto.com. 3.19.1 Second display on phone If you are using the Suunto Movescount App, you can use your mobile phone as a second display for your watch. To use your mobile phone as a second display: 1.
are automatically synced default when the Bluetooth connection is active. The Bluetooth icon on your Suunto Ambit3 Run flashes when data is being synced. This default setting can be changed from the options menu. To turn off automatic syncing: 1. Keep [Next] pressed to enter the options menu. 2. Scroll to CONNECTIVITY with [Light Lock] and select with [Next]. 3. Scroll to Settings with [Light Lock] and select with [Next]. 4. Press Next again to enter the MobileApp sync setting. 5.
If your mobile device has an active data connection and your app is connected to your Movescount account, settings and moves are synced with your account. If there is no data connection, syncing is delayed until a connection is available. Unsynced moves recorded with your Suunto Ambit3 Run are listed in the app, but you cannot view the move details until they are synced with your Movescount account. Moves that you record with the app are immediately viewable.
NOTE: When you activate GPS for the first time, or have not used it for a long time, it might take longer than usual to get a GPS fix. Subsequent GPS starts will take less time. TIP: To minimize GPS initiation time, hold the watch steady with GPS facing up and make sure you are in an open area so that the watch has a clear view of the sky. TIP: Regularly synchronize your Suunto Ambit3 Run with Movescount to get the latest satellite orbit data.
• GPS signal does not penetrate any solid constructions or water. Therefore do not try to activate GPS for example inside buildings, caves, or under water. 3.20.2 GPS grids and position formats Grids are lines on a map that define the coordinate system used on the map. Position format is the way the GPS receiver's position is displayed on the watch. All the formats relate to the same location, they only express it in a different way.
• • • • • • Swedish (RT90) Swiss (CH1903) UTM NAD27 Alaska UTM NAD27 Conus UTM NAD83 NZTM2000 (New Zealand) NOTE: Some grids cannot be used in the areas north of 84°N and south of 80°S, or outside the countries that they are intended for. 3.20.3 GPS accuracy and power saving When customizing sport modes, you can define the GPS fix interval using the GPS accuracy setting in Movescount. The shorter the interval, the better the accuracy during exercise.
Brother +358012345... Incoming call Be careful out there! To get notifications on your watch: 1. Keep [Next] pressed to enter the options menu. 2. Press [Light Lock] to scroll to CONNECTIVITY and press [Next]. 3. Press [Light Lock] to scroll to Notifications. 4. Toggle Notifications On/Off with [Light Lock]. 5. Exit by keeping [Next] pressed. With Notifications on, your Suunto Ambit3 Run gives an audible alert and displays a notification icon in the bottom row with each new event.
3.22 PODs and HR sensors Pair your Suunto Ambit3 Run with a Bluetooth® Smart compatible foot to receive additional information during exercise. The Suunto Smart Sensor included in your Suunto Ambit3 Run package (optional) is already paired. Pairing is required only if you want to use a different Bluetooth Smart compatible heart rate sensor. 3.22.1 Pairing PODs and HR sensors Pairing procedures may vary depending on the POD or heart rate (HR) sensor type.
2. 4. [...............] [...............] PAIR [...............] HR belt [...............] PAIR 20.9 16:30 3. 2s Tuesday 5. 6. PAIR [...............] HR belt [...............] Hold belt next to device 3.22.2 Using foot POD When using a foot POD, the POD is auto calibrated by GPS at short intervals during exercise. However, the foot POD always remains the source of speed and distance when it is paired and active for the given sport mode. Foot POD auto calibration is on by default.
accurately measured distance, for instance, on a 400 meter running track. To calibrate foot POD with Suunto Ambit3 Run: 1. Attach foot POD to your shoe. For more information, see user guide for the foot POD you are using. 2. Choose a sport mode (for example Running) in the start menu. 3. Start running at your usual pace. When you cross the starting line, press [Start Stop] to start the recording. 4. Run a distance of 800–1000 meters (about 0.500–0.
If you are running without a foot POD, you can still get running cadence from the your wrist. Running cadence measured from wrist is used together with FusedSpeed (see 3.12 FusedSpeed) and is always on for specific sport modes including running, trail running, treadmill, orienteering, and track and field. If a foot POD is found at start of an exercise, running cadence measured from wrist is overwritten by foot POD cadence. 3.
If you are using the compass for the first time, you need to calibrate it (see 3.6.2 Calibrating compass). After activating the compass, the watch starts searching for a GPS signal and displays GPS found after acquiring the signal. 6. Start navigating to the POI. The watch displays the following information: • indicator showing the direction to your target (see further explanation below) • your distance from the target 7. The watch informs you that you have arrived at your target.
1. 2. 3. NAVIGATION Hold to enter options 2s [...............] [...............] NAVIGATION [...............] POIs (Poin... [...............] 4. 1 POIs 99 free 6. dst 100m Building 01 Building 01 5. [...............] Navigate [...............] 7. At destination Building 1 When stationary or moving slowly (<4 km/h), the watch shows you the direction to the POI (or waypoint if navigating a route) based on the compass bearing.
dst 3.2km Building 01 While moving (>4 km/h), the watch shows you the direction to the POI (or waypoint if navigating a route) based on GPS. The direction to your target, or bearing, is shown with the empty triangle. Your direction of travel, or heading, is indicated by the solid lines at the top of the display. Aligning these two ensures you are moving in the correct direction. dst 3.2km Building 01 dst 3.2km Building 01 3.23.
2. 3. 4. 5. Scroll to NAVIGATION using [Start Stop] and enter with [Next]. Press [Next] to select Location. Press [Next] to select Current. The watch starts searching for a GPS signal and displays GPS found after acquiring the signal. After that your current coordinates are shown on the display. TIP: You can also check your location while you are recording an exercise by keeping [Next] pressed to access the options menu. 3.23.
5. Press [Start Stop] to save the location. 6. Select a suitable POI type for the location. Scroll through the POI types with [Start Stop] or [Light Lock]. Select a POI type with [Next]. 7. Select a suitable name for the location. Scroll through the name options with [Start Stop] or [Light Lock]. Select a name with [Next]. 8. Press [Start Stop] to save the POI. TIP: You can create POIs in Movescount by selecting a location on a map or inserting the coordinates.
4. Scroll to the POI you wish to delete with [Start Stop] or [Light Lock] and select with [Next]. 5. Scroll to Delete with [Start Stop]. Select with [Next]. 6. Press [Start Stop] to confirm. 3.24 Recovery Your Suunto Ambit3 Run provides two indicators for following your need to recover after training: recovery time and recovery status. 3.24.1 Recovery time Recovery time is an estimate in hours of how long your body needs to recuperate after training.
estimated. On the other hand, if you have the flu, for example, your recovery may be slower than estimated. To get an accurate indication of your actual recovery state, we recommend using one of the recover tests (see 3.24.2 Recovery status). 3.24.2 Recovery status Recovery status indicates the amount of stress on your autonomic nervous system. The less stress you have, the more recovered you are. Knowing your state of recovery helps you optimize your training and avoid over training or injury.
NOTE: Values below 50% measured on several consecutive days indicate an increased need to rest. Test calibration Both the sleep test and quick test need to be calibrated in order to provide accurate results. The calibration tests define what 'fully recovered' means for your body. With each calibration test, your watch adjusts the results scale of the test to match your unique heart rate variability. You need to perform three calibration tests for both tests.
The quick recovery test only takes a few minutes. For best results, you should lie down, stay relaxed, and not move around during the test. We recommend performing the test in the morning after waking up. This helps ensure you get comparable results day to day. You need to perform three tests while you are feeling well recovered and have no accumulated recovery time to calibrate the test algorithm. The calibration tests do not need to be done in sequence, but they need to be at least 12 hours apart.
5. Wait for the test to complete. 02’52 Relax When the test is complete, scroll through the results with [Next] and [Back Lap]. 75% Recovered 48 Lowest HR If the lowest heart rate during the test is below your rest heart rate defined in Movescount, your rest heart rate is updated the next time you sync with Movescount. NOTE: The results of this test do not impact your accumulated recovery time. 3.24.2.
You need to perform three tests while you are feeling well recovered and have no accumulated recovery time to calibrate the test algorithm. The calibration tests do not need to be done in sequence. During the calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed. To perform a sleep recovery test: 1. Put on your heart rate belt and ensure the electrodes are moist. 2.
NOTE: The sleep recovery test requires at least two hours of good heart rate data to produce results. The results of this test do not impact your accumulated recovery time. 3.25 Routes You can create a route in Movescount, or import a route created with another watch from your computer to Movescount. You can also record a route with your Suunto Ambit3 Run and upload it to Movescount (see 3.9.5 Recording tracks). To add a route: 1. Go to www.movescount.com and log in. 2.
4. Sync your Suunto Ambit3 Run with Movescount using Suunto Movescount App (manually start sync, see 3.19.2 Syncing with mobile app) or by using Moveslink and the supplied USB cable. 3.25.1 Navigating a route You can navigate a route you have downloaded to your Suunto Ambit3 Run from Movescount (see 3.25 Routes) or recorded from an exercise (see 3.9.5 Recording tracks). TIP: You can also navigate as a sport mode (see3.9.7 Navigating during exercise). To navigate a route: 1.
navigation. Press [Start Stop] to select Forwards or [Light Lock] to select Backwards. If you selected the first waypoint as the starting point, Suunto Ambit3 Run navigates the route forward (from the first to the last waypoint). If you selected the last waypoint as the starting point, Suunto Ambit3 Run navigates the route backwards (from the last to the first waypoint). 8. If you are using the compass for the first time, you need to calibrate it (see 3.6.2 Calibrating compass).
1. 2. 3. NAVIGATION Hold to enter options 2s [...............] [...............] NAVIGATION [...............] Routes [...............] 4. Routes 1 routes 6. Route01 (3.. 7. Forwards Navigate View Direction Backwards 5. Route01 END BEGIN WP01 8.
9. 10. Approaching BEGIN Continue to WP01 At destination END To skip a waypoint on a route: 1. While you are navigating a route, keep [Next] pressed to access the options menu.
2. Press [Next] to select NAVIGATION. 3. Scroll to Skip waypoint with [Start Stop] and select with [Next]. The watch skips the waypoint and starts navigating directly to the next waypoint on the route. 1. 2. 3. NAVIGATION dst 100m BEGIN [...............] [...............] NAVIGATION [...............] Skip wayp... [...............] 3.25.2 During navigation During navigation, press [View] to scroll the following views: 1. the full track view showing the whole route 2. zoomed-in view of the route.
1. 2. 3. dst 200 m WP01 Full track view The full track view shows you the following information: (1) arrow indicating your location and pointing to the direction of your heading. • (2) the next waypoint on the route • (3) the first and last waypoint on the route • (4) The closest POI is shown as an icon. • (5) scale on which the full track view is shown • NOTE: In the full track view the north is always upwards.
Waypoint navigation view The waypoint navigation view shows you the following information: • (1) arrow pointing to the direction of the next waypoint • (2) your distance to the next waypoint • (3) the next waypoint you are headed towards dst 200m WP01 (1) (2) (3) dst 200m WP01 3.26 Running performance level Running performance level is a combined measurement of your physical fitness and your running efficiency, powered by Firstbeat.
In addition, research has indicated that VO2max is also an important measure for health and wellbeing. At optimum running efficiency, your running performance level corresponds to your real VO2max (ml/kg/min). Running efficiency Running performance level also takes into account running efficiency, a measurement of your running technique. This measurement also takes into account external factors such as terrain, running surface, weather, and running gear.
During a run Your Suunto Ambit3 Run provides real-time running performance feedback during your run. The real-time feedback is available as a graph display in the default Running sport mode. You can add this graph to any sport mode that uses the running activity type. The real-time difference (see below) can also be used as a data field in your custom running sport modes. During your run, the graph display shows your four data points, as illustrated below. 3. diff +3% 5.35 km 2. 1. 4. 1.
Interpreting the results If you are new to running or just haven't been out for a while, your running performance may be quite low at first. But as your physical fitness and running technique improve, you should see a corresponding increase in running performance. Over a 4-20 week period, you may see an increase in running performance level up to 20%. If your running performance level is already good, it is difficult to improve further.
3.27 Service menu To access the service menu, keep [Back Lap] and [Start Stop] pressed simultaneously until the watch enters the service menu. 11s 11s Hold to enter service The service menu includes the following items: • INFO: o BLE: shows the current Bluetooth Smart version. o Version: shows the current software and hardware version. • TEST: o LCD test: allows you to test that the LCD works properly. • ACTION: o Power off: allows you to put the watch into deep sleep.
NOTE: The watch switches to power saving mode when it is static for 10 minutes. The watch re-activates when moved. NOTE: Service menu content is subject to change without notice during updates. Resetting GPS In case the GPS unit cannot find a signal, you can reset GPS data in the service menu. To reset GPS: 1. In the service menu, scroll to ACTION with [Light Lock] and enter with [Next]. 2. Press [Light Lock] to scroll to GPS reset and enter with [Next]. 3.
1. Keep [Next] pressed to enter the options menu or press [Start Stop] to enter the start menu. 2. Browse to the menu item to which you want to create a shortcut. 3. Keep [View] pressed to create the shortcut. NOTE: Shortcuts cannot be created to all possible menu items, such as individual logs. In other modes, keeping [View] pressed accesses predefined shortcuts. For example, when the compass is active, you can access the compass settings by keeping [View] pressed. 3.
Custom sport modes A custom sport mode can contain 1 to 8 different sport mode displays. You can choose which data appears on each display from a comprehensive list. You can customize, for example, sports-specific heart rate limits, what PODs to search for, or the recording interval to optimize accuracy and battery duration. Any sport mode with GPS activated can also use the QUICK NAVIGATION option. By default, this option is off.
2. Press [Back Lap] to make a lap, or press [Start Stop] to pause the stopwatch. To view the lap times, press [Back Lap] when the stopwatch is paused. 3. Press [Start Stop] to continue. 4. To reset the time, keep [Start Stop] pressed when the stopwatch is paused. 1. Lap 0 00’00.0 00’00.0 3. Lap 2 00’20.0 00’10.0 2. 2. Lap 1 Lap 1 00’10.0 00’10.0 00’10.0 00’10.0 4. Lap 0 2s 00’00.0 00’00.
If you no longer want to see the stopwatch display, deactivate the stopwatch. To deactivate the stopwatch: 1. Press [Start Stop] to enter the start menu. 2. Scroll to DISPLAYS with [Light Lock] and press [Next]. 3. Scroll to End stopwatch with [Light Lock] and press [Next]. 3.31 Suunto Apps Suunto Apps allow you to further customize your Suunto Ambit3 Run. Visit Suunto App Zone in Movescount to find Apps, such as various timers and counters, available for your use.
3.32 Time The time display on your Suunto Ambit3 Run shows the following information: • top row: date • middle row: time • bottom row: change with [View] to show additional information such as weekday, dual time, and battery level. 20.9. 20.9. 20.9. 16:30 16:30 16:30 Tuesday 12 17:30 To access the time settings: 1. Keep [Next] pressed to enter the options menu. 2. Press [Next] to enter GENERAL. 3. Scroll to Time/date using [Start Stop] and enter with [Next].
1. In the Time/date menu, scroll to the desired setting with [Start Stop] or [Light Lock] and select the setting with [Next]. 2. Change the values with [Start Stop] and [Light Lock] and save with [Next]. 3. Go back to the previous menu with [Back Lap], or keep [Next] pressed to exit. 1. 2. 3. Hours Hold to exit Time/date [...............] Time [...............] 2s 16 :30 3.32.1 Alarm clock You can use your Suunto Ambit3 Run as an alarm clock. To access the alarm clock and set the alarm: 1.
1. 2-3. Time/date 4. Alarm [...............] Alarm off [...............] Off Hold to exit OO:00 When the alarm is switched on, the alarm symbol is shown on most of the displays. When the alarm sounds, you can: • Select Snooze by pressing [Light Lock]. The alarm stops and restarts every five minutes until you stop it. You can snooze up to 12 times for a total of one hour. • Select Stop by pressing [Start Stop].
3.32.2 Time syncing Your Suunto Ambit3 Run time can be updated through your mobile phone, computer (Moveslink) or GPS time. If you have paired your watch with the Suunto Movescount App, time and time zone are automatically synced with your mobile phone. When you connect your watch to the computer with the USB cable, Moveslink by default updates your watch time and date according to the computer clock. This feature can be turned off in the Moveslink settings.
NOTE: GPS timekeeping corrects the time accurately, if it is less than 7.5 minutes wrong. If the time is wrong more than that, GPS timekeeping corrects it to the closest 15 minutes. GPS timekeeping is activated by default. To deactivate it: 1. In the options menu, go to GENERAL, then to Time/date and GPS timekeeping. 2. Set the GPS timekeeping on or off with [Start Stop] and [Light Lock]. Accept with [Next]. 3. Go back to the settings with [Back Lap], or keep [Next] pressed to exit. 3.
3.25.1 Navigating a route. Scroll to Logbook instead of Routes, and select a log to start navigating. 3.34 Training programs You can plan individual moves or use training programs and download them to your Suunto Ambit3 Run. With planned moves, your Suunto Ambit3 Run guides you to reach your training targets. Store up to 60 planned moves in your watch. To use a planned move: 1. Plan individual moves under MY MOVES or use (or create) a training program under PLAN & CREATE in Movescount.
Today 1/2 Today 2/2 75 min 30 km Running 240 min 3. Press [Start Stop] to start a planned move or press [Next] again to return to TIME mode. During a planned move, your Suunto Ambit3 Run provides guidance based on speed or heart rate: 79bpm 189bpm Your Suunto Ambit3 Run also indicates when 50% and 100% of your planned target is complete.
Friday 13.
4 CARE AND SUPPORT 4.1 Handling guidelines Handle the unit with care – do not knock or drop it. Under normal circumstances the watch does not require servicing. After use, rinse it with fresh water, mild soap, and carefully clean the housing with a moist soft cloth or chamois. Use only original Suunto accessories - damage caused by nonoriginal accessories is not covered by warranty. TIP: Remember to register your Suunto Ambit3 Run at www.suunto.com/support to get personalized support. 4.
• • • • • • • never use the device for other than intended use. contact an authorized Suunto service, distributor or retailer for any repairs. keep the device clean from dirt and sand. never attempt to open the case yourself. avoid subjecting the device to rapid air and water temperature changes. always clean your device with fresh water if subjected to salt water. never knock or drop the device. 4.
100% 20.9 76-100% 16:30 51-75% Tuesday 26-50% 30sec <10% <2% 0-25% Charge the battery by attaching it to your computer with the supplied USB cable, or charge with a USB-compatible wall charger. It takes approximately 2-3 hours to fully charge an empty battery. TIP: Go to Movescount to change the GPS fix interval of your sport modes to save battery life. For more information, see 3.20.3 GPS accuracy and power saving. 4.
1. 2. 3. 4. 4.5 Getting support To get additional support, visit www.suunto.com/support. There you will find a comprehensive range of support materials, including Questions and Answers and instruction videos. You can also post questions directly to Suunto or email/call Suunto support professionals. There are also many how-to videos on the Suunto YouTube channel at www.youtube.com/user/MovesCountbySuunto. We recommend registering your product to get the best personalized support from Suunto.
Alternatively, send us an email to support@suunto.com. Please include the product name, serial number and a detailed description of the issue. Suunto’s qualified customer support staff will help you and, if needed, troubleshoot your product during the call.
5 REFERENCE 5.1 Technical specifications General • • • • • • • • • operating temperature: -20° C to +60° C/-5° F to +140° F battery charging temperature: 0° C to +35° C/+32° F to +95° F storage temperature: -30° C to +60° C/-22° F to +140° F weight: 72 g/2.
GPS • • technology: SiRF star V resolution: 1 m/3 ft 5.2 Compliance 5.2.1 CE Suunto Oy hereby declares that this product is in compliance with the essential requirements and other relevant provisions of Directive 1999/5/EC. 5.2.2 FCC compliance This device complies with Part 15 of the FCC Rules.
(2) this device must accept any interference, including interference that may cause undesired operation of the device. 5.2.4 NOM-121-SCT1-2009 The operation of this equipment is subject to the following two conditions: (1) it is possible that this equipment or device may not cause harmful interference, and (2) this equipment or device must accept any interference, including interference that may cause undesired operation of the equipment or device. 5.
5.5 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. This Limited Warranty is only valid and enforceable in the country of purchase, unless local law stipulates otherwise.
3. defects or alleged defects caused by use with any product, accessory, software and/or service not manufactured or supplied by Suunto; 4. non-rechargeable batteries. Suunto does not warrant that the operation of the Product or accessory will be uninterrupted or error free, or that the Product or accessory will work with any hardware or software provided by a third party. This Limited Warranty is not enforceable if the Product or accessory: 1. has been opened beyond intended use; 2.
including but not limited to loss of anticipated benefits, loss of data, loss of use, cost of capital, cost of any substitute equipment or facilities, claims of third parties, damage to property resulting from the purchase or use of the item or arising from breach of the warranty, breach of contract, negligence, strict tort, or any legal or equitable theory, even if Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering warranty service. 5.
INDEX A activity monitor recovery time, 14 alarm clock, 92 snooze, 92 auto calibration, 60 autopause, 15 autoscroll, 15 B backlight, 16 brightness, 16 mode, 16 battery charging, 100 bearing bearing lock, 22 button lock, 17 buttons, 8 C calibrating compass, 21 foot POD, 60 care, 99 charging, 9 compass, 19 bearing lock, 22 calibrating, 21 declination, 19 during exercise, 33 countdown timer, 24 current location, 65 D display invert display, 25, 26 invert display, 25, 26 displays, 25 show/hide displays, 25
firmware, 35 foot POD, 59, 60 auto calibration, 60 FusedSpeed, 35 G GPS, 54 GPS signal, 54 GPS accuracy, 57 GPS timekeeping, 94 grids, 56 H handling, 99 heart rate belt, 26 pairing, 59 heart rate memory, 26 heart rate sensor, 26, 59 I icons, 38 interval timer, 41 L laps, 31 logbook, 45 M memory left indicator, 48 menu shortcut, 86 112 menus, 8 Movescount, 48, 50 Suunto App, 90 Suunto App Designer, 90 Suunto App Zone, 90 Moveslink, 48 multisport interval timer, 41 N navigating during exercise, 32 find
Q Quick recovery test, 70 R recording tracks, 31 recovery, 68 recovery status, 69 recovery test, 69 recovery time, 68 route navigating, 75 routes adding a route, 74 deleting a route, 74 running performance, 81 S second display, 52 service menu, 85 settings, 12 adjust settings, 12 GPS timekeeping, 94 shortcut, 8, 86 sleep recover test, 72 sport mode, 29 during exercise, 30 logbook, 45 sport modes, 87 startup wizard, 9 stopwatch, 88 support, 102 Suunto App, 90 Suunto App Designer, 90 Suunto App Zone, 90 Su
SUUNTO CUSTOMER SUPPORT 1. www.suunto.com/support www.suunto.com/mysuunto 2.
