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Suunto 3 Fitness User Guide

Recording an exercise

Recording an exercise

In addition to daily activity tracking, you can use your watch to record your training sessions or other activities to get detailed feedback and follow your progress.

To record an exercise:

  1. Put on a heart rate sensor (optional).

  2. Scroll up to the exercise icon and select with the middle button.

    Exercise icon Spartan Trainer

  3. Press upper right or lower right button to scroll through the sport modes and press the middle button to select the one you want to use.

  4. Above the start indicator, a set of icons appear, depending on what you are using with the sport mode (such as heart rate and connected GPS). The arrow icon (connected GPS) flash gray while searching and turn green once a signal is found. The heart icon (heart rate) flash gray while searching and when once a signal is found, it turns to a green heart attached to a belt if you are using a heart rate sensor or green if you are using the optical heart rate sensor.

    If you are using a heart rate sensor but the icon turns to green only (meaning that the optical heart rate sensor is active), check that the heart rate sensor is paired, see Pairing PODs and sensors, and select the sport mode again.

    You can wait for each icon to turn green or start the recording as soon as you like by pressing the middle button.

    Start exercise

  5. While recording, you can switch between displays with the middle button.

  6. Press the upper right button to pause the recording. Stop and save with the lower right button or resume with the upper right button.

    Recording paused

If the sport mode you selected has options, such as setting a duration target, you can adjust them before starting the recording by pressing the lower right button. You can also adjust sport mode options while recording by keeping the middle button pressed.

SF3 Sport Mode Options

After you stop the recording, you are asked how you felt. You can answer or skip the question (see Feeling). Then you get a summary of the activity that you can browse through with the upper or lower right buttons.

If you made a recording you don't want to keep, you can delete the log entry by scrolling down to Delete and confirm with the middle button. You can also delete logs in the same way from the logbook.

Log delete Trainer

Using targets when exercising

It is possible to set different targets with your Suunto 3 Fitness when exercising.

If the sport mode you selected has targets as an option, you can adjust them before starting the recording by pressing the lower right button.

Sport Mode Targets Trainer

To exercise with general target:

  1. Before you start an exercise recording, press the lower right button to open the sport mode options.
  2. Select Targets and press the middle button.
  3. Toggle General on by pressing the middle button.
  4. Select Duration or Distance.
  5. Select your target.
  6. Press lower left button to go back to the sport mode options.

When you have general targets activated, a progress bar is visible on every data display.

ZoneDisplay Progress S3F

You will also receive a notification when you have reached 50% of your target and when your selected target is fulfilled.

To exercise with intensity target:

  1. Before you start an exercise recording, press the lower right button to open the sport mode options.
  2. Select Targets and press the middle button.
  3. Toggle Intensity on by pressing the middle button.
  4. Select Heart rate or Pace.
  5. Select your target zone.
  6. Press lower left button to go back to the sport mode options

Connected GPS

Suunto 3 Fitness is able to record speed and distance when running and walking based on your wrist movement, but this must be calibrated to your personal stride length and movement. You can either calibrate manually (see Speed and distance calibration), or let the connected GPS do it automatically. The wrist-based speed and distance is automatically calibrated whenever you use connected GPS.

In addition to more accurate speed and distance, with connected GPS you also get a track from your exercise that you can view on a map in the Suunto app.

To use connected GPS:

  1. Pair your watch with the Suunto app, see Suunto app.
  2. Allow Suunto app to use location services.
  3. Keep Suunto app active.
  4. Start a sport mode with GPS.

The GPS icon on your watch blinks grey while searching and turns green when the connection to your phone's GPS is established.

Not all sport modes use GPS. If you don't see the icon, it means the sport mode is for an activity where GPS is not needed, like running on a treadmill or swimming in a pool, or that your Suunto 3 Fitness is not paired with your phone.


Using connected GPS increases battery power consumption on your mobile device. GPS accuracy may vary depending on your mobile device and surrounding conditions. Buildings, for example, can block GPS signals. Please also be aware that GPS data is not available for all mobile operating system versions and that existing support may be withdrawn without notice.

Sport mode power saving options

You can use the following power saving options to extend battery life:

  • Display timeout: normally, the display is always on during your exercise. When you turn on the display timeout, the display turns off after 10 seconds to save battery power. Press any button to turn the display back on.

To activate power saving options:

  1. Before you start an exercise recording, press the lower button to open the sport mode options.
  2. Scroll down to Power saving and press the middle button.
  3. Adjust the power saving options as you want and keep the middle button pressed to exit the power saving options.
  4. Scroll back up to the start view and start your exercise as normal.

If the display timeout is on, you can still get mobile notifications as well as sound and vibration alerts.