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Suunto 9 User Guide - 2.1

SuuntoPlus

SuuntoPlus™ equips your Suunto 9 with new tools and new insights to give you inspiration and new ways to enjoy your active lifestyle.

To use SuuntoPlus™ features:

  1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
  2. Scroll to and tap SuuntoPlus™ or press the middle button.
  3. Scroll to and tap the feature you want or press the middle button.
  4. Scroll up to the start view and start your exercise as normal.
  5. Swipe left or press the middle button until you reach the SuuntoPlus™ feature, which is shown as an own display.
  6. After you have stopped the exercise recording, you can find the SuuntoPlus™ feature result in the summary, if there was a relevant result.

Visit Suunto.com/Suuntoplus for the latest SuuntoPlus™ features.
Ensure that your Suunto 9 has the latest software version.

SuuntoPlus - Strava

Get specific about how much work goes into your exercise with real-time Relative Effort. Whether your exercise is slow and steady or short and strenuous, Relative Effort gives you a personalized measurement based on your heart rate zones, so you can adapt your effort on the go. Once you are done, sync your activity to Strava or get more of your workout with Strava Summit: deep dive into performance data, see how much progress you have made overall and where you are in your training cycle – whether you are peaking, maintaining or recovering.

To use the Strava Relative Effort with Suunto 9:

  1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
  2. Scroll to and tap SuuntoPlus™ or press the middle button.
  3. Scroll to and tap Strava or press the middle button.
  4. Scroll up to the start view and start your exercise as normal.
  5. During exercise, swipe left or press the middle button until you reach the Strava display to view Relative Effort value in real-time.
  6. After you have stopped the exercise recording, you can find the Strava Relative Effort result in the summary.
  7. To look at long term analysis related to relative effort, make sure your Suunto 9 is connected to Strava via Suunto App.

In order to get same Relative Effort results in Suunto 9 as in Strava, remember to adjust the heart rate zones in Suunto 9 to match the ones you have in Strava.

SuuntoPlus – TrainingPeaks

TrainingPeaks provides real time view for Training Stress Score® (TSS®) as well as Normalized Power® (NP®) for cycling and Normalized Graded Pace™ (NGP™) for running. These TrainingPeaks features are widely used in endurance training and your Suunto 9 gives you a possibility to follow these metrics while working out.

When your exercise is finished, the TrainingPeaks metrics will be available in the summary. For long term analysis, make sure to have your Suunto 9 connected to TrainingPeaks via Suunto app.

The TrainingPeaks features are divided into three segments.

TrainingPeaks – Cycling power

Normalized Power® (NP®) Cycling

Normalized Power® (NP®) is retrieved from measured watts and takes the variance between a steady and a fluctuating workout into account to calculate the physiological cost – how much stress you can put your body under vs. how much recovery is required. Normalized Power® (NP®) estimates your average power, if you would have ridden in steady effort.

Requires the use of a cycling power meter.

For more information, please visit: https://www.trainingpeaks.com/blog/what-is-normalized-power/

Training Stress Score® (TSS®)

Any workout that contains power, pace or heart rate data can be assigned a Training Stress Score® (TSS®) value. Training Stress Score® (TSS®) tells you the overall training load and physiological stress created by a training session, taking into account the duration and intensity of a workout.

Being able to follow the training load in real time lets you adjust the effort and duration of the exercise on the go, helping you reach your goal.

Long term training load data can be analyzed in the TrainingPeaks app.

Intensity Factor® (IF®)

Intensity Factor gives you relative intensity by comparing the Normalized Power® (NP®) to your functional threshold power. Intensity Factor® (IF®) gives you a simple metric on how hard you are working out.

The Intensity Factor® (IF®) for:

  • recovery workouts should be under 0.75
  • endurance rides 0.75-0.85
  • tempo workouts 0.85-0.95
  • anaerobic threshold intervals 0.95-1.05.

For short time trials i.e. 10km the Intensity Factor® (IF®) should be 1.05-1.15.

For more information, please visit: https://www.trainingpeaks.com/blog/normalized-power-intensity-factor-training-stress/

TrainingPeaks – Running Pace

Normalized Graded Pace™ (NGP™) Running

Pacing yourself while running on hilly terrain can be difficult. The pace gets slower on the uphill even while the effort remains the same. Normalized Graded Pace™ (NGP™) provides you the equivalent speed on a flat surface. During the run you can easily adjust your effort by monitoring Normalized Graded Pace™ (NGP™) in real time on your watch.

For more information, please visit: https://www.trainingpeaks.com/blog/what-is-normalized-graded-pace/

Running pace Training Stress Score (rTSS)

Any workout that contains power, pace or heart rate data can be assigned a Training Stress Score® (TSS®) value. Training Stress Score® (TSS®) tells you the overall training load and physiological stress created by a training session, taking into account the duration and intensity of a workout.

Being able to follow the training load in real time lets you adjust the effort and duration of the exercise on the go, helping you reach your goal.

Long term training load data can be analyzed in the TrainingPeaks app. The Training Stress Score® (TSS®) based on running pace is marked as rTSS.

Intensity Factor® (IF®)

Intensity Factor® (IF®) gives you relative intensity in running by comparing Normalized Graded Pace to an-aerobic threshold pace. Intensity Factor gives you a simple metric on how hard you are working out.

The Intensity Factor® (IF®) for:

  • recovery workouts should be under 0.75
  • endurance runs 0.75-0.85
  • tempo workouts 0.85-0.95
  • anaerobic threshold intervals 0.95-1.05.

For more information, please visit: https://www.trainingpeaks.com/blog/normalized-power-intensity-factor-training-stress/

TrainingPeaks – Heart rate

Heart rate Training Stress Score (hrTSS)

Any workout that contains power, pace or heart rate data can be assigned a Training Stress Score® (TSS®) value. Training Stress Score® (TSS®) tells you the overall training load and physiological stress created by a training session, taking into account the duration and intensity of a workout.

Being able to follow the training load in real time lets you adjust the effort and duration of the exercise on the go, helping you reach your goal.

Long term training load data can be analyzed in the TrainingPeaks app. The Training Stress Score® (TSS®) based on running pace is marked as hrTSS.

For more information, please visit: https://www.trainingpeaks.com/blog/normalized-power-intensity-factor-training-stress/

TrainingPeaks – Suunto 9

To use the TrainingPeaks with Suunto 9:

  1. Before you start an exercise recording, swipe up or press the lower button to open the sport mode options.
  2. Scroll to and tap SuuntoPlus™ or press the middle button.
  3. Scroll down to TrainingPeaks and select Running pace, Cycling power or Heart rate
  4. Scroll up to the start view and start your exercise as normal.
  5. During your activity, swipe left or press the middle button until you reach the TrainingPeaks display to view the Training Stress Score® (TSS®) value in real-time and Normalized Power® (NP®) for cycling or Normalized Graded Pace™ (NGP™) for running.
  6. After you have stopped the exercise recording, you can find the TrainingPeaks Training Stress Score® (TSS®) and Normalized Power® (NP®) or Normalized Graded Pace™ (NGP™) as part of the summary.

To look at long term analysis related to relative effort, make sure your Suunto 9 is connected to TrainingPeaks via Suunto app.

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