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Suunto 3/Suunto 3 Fitness User Guide


Activity tracking

Your watch keeps track of your overall activity level 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 until you see your total steps for the day.

SF3 Total Steps

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.

SF3 Calories

The large number in the center of the display is the estimated amount of active calories you have burned during the day. 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 steps over the last seven days by pressing the middle button once. Press the middle button again to see calories burned over the last seven days.

SF Steps 7day

While in steps or calories display, press the lower right button to see the exact numbers for each day.

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.

Daily HR setting Trainer

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.

Activity Goals calories Trainer

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.

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