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Suunto Spartan Ultra User Guide - 1.12

Interval training

Interval training

Interval workouts are a common form of training consisting of repetitive sets of high and low intensity efforts. With Suunto Spartan Ultra, 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/off 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. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
  2. Scroll down to Intervals and tap the setting or press the middle button.
  3. Toggle intervals on and adjust the settings described above.

    Interval training settings

  4. Scroll back up to the start view and start your exercise as normal.

  5. Swipe left or press the middle button until you reach the intervals display and press the upper button when you are ready to start your interval training.

    Interval training start

  6. 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 off Intervals.

NOTE:

While you are in the intervals display, buttons work as normal, for example, pressing the upper button pauses the exercise recording, not just the interval training.

After you have stopped your exercise recording, interval training is automatically toggled off for that sport mode. The other settings, however, are maintained so you can easily start the same workout the next time you use the sport mode.

Heart rate zones

Heart rate zones are defined as percentage ranges based on your maximum heart rate (max HR).

By default, your max HR is calculated using the standard equation: 220 - your age. If you know your exact max HR, you should adjust the default value accordingly.

Suunto Spartan Ultra has default and activity-specific HR zones. The default zones can be used for all activities, but for more advanced training, you can use specific HR zones for running and cycling activities.

Set max HR

Set your maximum HR from the settings under Training » Intensity zones » Default zones

  1. Tap the max HR (highest value, bpm) or press the middle button.
  2. Select your new max HR by swiping up or down or by pressing the upper right or lower right buttons.

Default Max HR

  1. Tap your selection or press the middle button.
  2. To exit the HR zones view, swipe right or keep the middle button pressed.
NOTE:

You can also set your maximum HR from the settings under General » Personal.

Set default HR zones

Set your default HR zones from the settings under Training » Intensity zones » Default zones

  1. Scroll up/down and tap or press the middle button when the HR zone you want to change is highlighted.
  2. Select your new HR zone by swiping up or down or by pressing the upper right or lower right buttons.

Default HR zone

  1. Tap your selection or press the middle button.
  2. To exit the HR zones view, swipe right or keep the middle button pressed.

    NOTE:

    Selecting Reset in the HR zones view will reset the HR zones to the default value.

Set activity specific HR zones

Set your activity specific HR zones from the settings under Training » Intensity zones » Advanced zones

  1. Tap the activity (running or cycling) that you want to edit or press the middle button when the activity is highlighted.
  2. Press the middle button to toggle the HR zones on.
  3. Scroll up/down and tap or press the middle button when the HR zone you want to change is highlighted.
  4. Select your new HR zone by swiping up or down or by pressing the upper right or lower right buttons.

Advanced HR Zone

  1. Tap your selection or press the middle button.
  2. To exit the HR zones view, swipe right or keep the middle button pressed.

Using HR zones when exercising

When you record an exercise (see Recording an exercise), an HR zone gauge, divided into five sections, is shown around the outer edge of the sport mode display (for all sport modes that support HR). The gauge indicates in which HR zone you are currently training by lighting up the corresponding section. The small arrow in the gauge indicates where you are within the zone range.

Zone gauge

In addition, there is a dedicated display for HR zones in the sport mode default display. The zone display shows your current HR zone in the middle field, how long you have been in that zone, and how far away you are in beats per minute to the next zones up and down. The background color of the bar also indicates which HR zone you are training in.

Zone display

In the exercise summary, you get a breakdown of how much time you spent in each zone.