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User Manual
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Table of contents
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Suunto 5 User Guide

SUUNTO 5
USER GUIDE
2019-07-11
1. Intended use...................................................................................................................................................4
2. SAFETY........................................................................................................................................................... 5
3. Getting started.............................................................................................................................................. 6
3.1. Suunto app..........................................................................................................................................6
3.2. SuuntoLink..........................................................................................................................................7
3.3. Buttons................................................................................................................................................ 7
3.4. Optical heart rate..............................................................................................................................8
3.5. Icons.................................................................................................................................................... 8
3.6. Adjusting settings...........................................................................................................................10
4. Features.........................................................................................................................................................12
4.1. Activity monitoring...........................................................................................................................12
4.1.1. Instant HR................................................................................................................................13
4.1.2. Daily HR..................................................................................................................................13
4.2. Airplane mode................................................................................................................................. 14
4.3. Altimeter............................................................................................................................................ 14
4.4. Adaptive training guidance.......................................................................................................... 15
4.5. Autopause.........................................................................................................................................17
4.6. Backlight............................................................................................................................................17
4.7. Bluetooth connectivity....................................................................................................................17
4.8. Battery power management........................................................................................................ 18
4.9. Button lock and screen dimming................................................................................................19
4.10. Chest heart rate sensor...............................................................................................................19
4.11. Device info....................................................................................................................................... 19
4.12. Display theme................................................................................................................................ 19
4.13. Do Not Disturb mode.................................................................................................................. 20
4.14. Feeling............................................................................................................................................ 20
4.15. Find back........................................................................................................................................20
4.16. Fitness level....................................................................................................................................21
4.17. FusedSpeed................................................................................................................................... 22
4.18. GPS accuracy and power saving............................................................................................. 22
4.19. Intensity zones.............................................................................................................................. 23
4.19.1. Heart rate zones................................................................................................................24
4.19.2. Pace zones........................................................................................................................ 25
4.19.3. Power zones......................................................................................................................26
4.20. Interval training............................................................................................................................ 27
4.21. Language and unit system.........................................................................................................28
4.22. Logbook.........................................................................................................................................29
4.23. Moon phases................................................................................................................................29
4.24.
Notifications..................................................................................................................................29
4.25. Pairing PODs and sensors........................................................................................................30
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4.25.1. Calibrating bike POD........................................................................................................31
4.25.2. Calibrating foot POD....................................................................................................... 31
4.25.3. Calibrating power POD...................................................................................................31
4.26. Points of interest...........................................................................................................................31
4.26.1. Navigating to a POI..........................................................................................................32
4.26.2. POI types...........................................................................................................................33
4.26.3. Adding and deleting POIs.............................................................................................34
4.27. Position formats............................................................................................................................35
4.28. Recording an exercise............................................................................................................... 35
4.28.1. Using targets when exercising......................................................................................37
4.28.2. Navigating during exercise........................................................................................... 37
4.29. Recovery........................................................................................................................................ 38
4.30. Routes.............................................................................................................................................38
4.30.1. Altitude navigation...........................................................................................................40
4.31. Sleep tracking............................................................................................................................... 40
4.32. Sport modes.................................................................................................................................. 41
4.33. Swimming...................................................................................................................................... 42
4.34. Stress and recovery....................................................................................................................42
4.35. Sunrise and sunset alarms........................................................................................................43
4.36. Time and date.............................................................................................................................. 43
4.36.1. Alarm clock........................................................................................................................ 44
4.37. Timers..............................................................................................................................................44
4.38. Tones and vibration.................................................................................................................... 45
4.39. Training insight.............................................................................................................................45
4.40. Watch faces...................................................................................................................................46
5. Care and support....................................................................................................................................... 47
5.1. Handling guidelines....................................................................................................................... 47
5.2. Battery...............................................................................................................................................47
5.3. Disposal............................................................................................................................................ 47
6. Reference.....................................................................................................................................................48
6.1. Technical
specifications................................................................................................................ 48
6.2. Compliance..................................................................................................................................... 48
6.2.1. CE........................................................................................................................................... 49
6.3. Trademark........................................................................................................................................49
6.4. Patent notice...................................................................................................................................49
6.5. International Limited Warranty...................................................................................................49
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1. Intended use

SUUNTO 5 is a sports watch that tracks your movement and other metrics, such as heart rate and calories. SUUNTO 5 is only for recreational use and not meant for medical purposes of any kind.
Do not use SUUNTO 5 outside the operating temperature intervals as it might damage the product. Do not use the product above the operating temperature as it might cause skin burns.
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2. 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.
Safety precautions
WARNING: Allergic reactions or skin irritations may occur when the product is in contact with skin, even though our products comply with industry standards. In such event, stop use immediately and consult a doctor.
WARNING: Always consult your doctor before beginning an exercise program. Overexertion may cause serious injury.
WARNING: Only for recreational use.
WARNING: Do not entirely rely on the GPS or battery lifetime of the product. 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 product, as it may get damaged.
NOTE: At Suunto we use advanced sensors and algorithms to generate metrics that can help you in your activities and adventures. We strive to be as accurate as possible. However, none of the data our products and services collect is perfectly reliable, nor are the metrics they generate absolutely precise. Calories, heart rate, location, movement detection, shot recognition, physical stress indicators and other measurements may not match the real world. Suunto products and services are intended for recreational use only and are not meant for medical purposes of any kind.
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3. Getting started

Starting your SUUNTO 5 for the first time is quick and simple.
1. Wake up your watch by connecting it to a computer with the USB cable from the box.
2. Press the middle button to begin the setup wizard.
3. Select your language by pressing the right top or right bottom button and confirm with the
middle button.
4. Follow the wizard to complete initial settings. Press the upper right or lower right button to
change values and press the middle button to select and go to the next step.

3.1. Suunto app

With the Suunto app, you can further enrich your SUUNTO 5 experience. Pair your watch with the mobile app to optimize the GPS, get mobile notifications, insights and more.
NOTE: You cannot pair anything if airplane mode is on. Turn o airplane mode before pairing.
To pair your watch with Suunto app:
1. Ensure your watch Bluetooth is on. Under the settings menu, go to Connectivity »
Discovery and enable it if it is not already.
2. Download and install Suunto app on your compatible mobile device from the iTunes App
Store, Google Play in addition to several popular app stores in China.
3. Start Suunto app and turn on Bluetooth if it is not on already.
4. Tap the watch icon in the upper-left of the app screen and then tap “PAIR” to pair your
watch.
5. Verify the pairing by typing the code that are displayed on your watch in the app.
NOTE: Some features require an internet connection over WiFi or mobile network. Carrier data connection fees may apply.
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3.2. SuuntoLink

Download and install SuuntoLink on your PC or Mac to update your watch software.
We strongly recommend updating your watch when a new software release is available. If an update is available, you are notified via SuuntoLink as well as the Suunto app.
Visit www.suunto.com/SuuntoLink for further information.
To update your watch software:
1. Plug your watch into the computer with the supplied USB cable.
2. Start SuuntoLink if it is not already running.
3. Click the update button in SuuntoLink.

3.3. Buttons

SUUNTO 5 has
five buttons you can use to navigate through displays and features.
1. Upper left button
•
press to activate backlight
•
press to view alternative information
2. Upper right button
•
press to move up in views and menus
3. Middle button
•
press to select an item
•
press to change displays
•
keep pressed to open in-context shortcut menu
4. Lower left button
•
press to go back
5. Lower right button
•
press to move down in views and menus
When you are recording an exercise, the buttons have
1. Upper left button
•
press to view alternative information
2. Upper right button
•
press to pause or resume recording
•
keep pressed to change activity
3. Middle button
•
press to change displays
•
keep pressed to open in-context options menu
dierent functions:
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4. Lower left button
•
press to change displays
5. Lower right button
•
press to mark a lap
•
keep pressed to lock and unlock buttons

3.4. Optical heart rate

Optical heart rate measurement from the wrist is an easy and convenient way to track your heart rate. Best results for heart rate measurement may be
•
The watch must be worn directly against your skin. No clothing, however thin, can be between the sensor and your skin
•
The watch may need to be higher on your arm than where watches are normally worn. The sensor reads blood flow through tissue. The more tissue it can read, the better.
•
Arm movements and flexing muscles, such as gripping a tennis racket, can change the accuracy of the sensor readings.
•
When your heart rate is low, the sensor may not be able to provide stable readings. A short warm up of a few minutes before you start the recording helps.
•
Skin pigmentation and tattoos block light and prevent reliable readings from the optical sensor.
•
The optical sensor may not provide accurate heart rate readings for swimming activities.
•
For higher accuracy and quicker responses to changes in your heart rate, we recommend using a compatible chest heart rate sensor such as Suunto Smart Sensor.
aected by the following factors:
WARNING: The optical heart rate feature may not be accurate for every user during
every activity. Optical heart rate may also be
aected by an individual’s unique anatomy and skin pigmentation. Your actual heart rate may be higher or lower than the optical sensor reading.
WARNING: Only for recreational use; the optical heart rate feature is not for medical use.
WARNING: Always consult a doctor before beginning a training program. Overexertion
may cause serious injury.
WARNING: Allergic reaction or skin irritations may occur when products are in contact with skin, even though our products comply with industry standards. In such event, stop use immediately and consult a doctor.

3.5. Icons

SUUNTO 5 uses the following icons:
Airplane mode
Altitude dierence
Ascent
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Back, go back in menu
Button lock
Cadence
Calibrate (Compass)
Calories
Current location (navigation)
Charging
Descent
Distance
Duration
EPOC
Estimated VO2
Exercise
Failure
Flat time
GPS acquired
Heading (Navigation)
Heart rate
HR sensor signal acquired
Incoming call
Logbook
Low battery
Message/notification
Missed call
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Navigation
Pace
POD-signal acquired
Power POD-signal acquired
Peak training Eect
Recovery time
Steps
Stopwatch
Stroke rate (swimming)
Success
SWOLF
Syncing
Settings
Training

3.6. Adjusting settings

To adjust a setting:
1. Press the upper right button until you see the settings icon, then press the middle button
to enter the settings menu.
2. Scroll through the settings menu by pressing the upper right or lower right buttons.
3. Select a setting by pressing the middle button when the setting is highlighted. Go back in
the menu by pressing the lower left button.
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4. For settings with a value range, change the value by pressing the upper right or lower
right button.
5. For settings with just on or o, change the value by pressing the middle button.
TIP: You can also access general settings from the shortcuts menu by keeping the middle button pressed.
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4. Features

4.1. Activity monitoring

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 to see your total steps for the day.
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.
The large number in the center of the display is the estimated amount of active calories you have burned so far 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. Press the middle button again to see the calories.
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.
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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.
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.

4.1.1. Instant HR

The instant heart rate (HR) display provides a quick snapshot of your heart rate.
From the watch face view, press the lower right button to scroll to the HR display.
Press the upper button to exit the display and return to the watch face view.

4.1.2. Daily HR

The daily HR display provides a 12-hour view of your heart rate. This is a helpful source of information about, for example, your recovery after a hard training session.
The display shows your heart rate over 12 hours as a graph. The graph is plotted using your average heart rate based on 24-minute time slots. In addition, by pressing the lower right button, you get an estimation of your average hourly calorie consumption rate and your lowest heart rate during the 12- hour period.
Your minimum heart rate from the last 12 hours is a good indicator of your recovery state. If it is higher than normal, you probably are not yet fully recovered from your last training session.
If you record an exercise, the daily HR values reflect the elevated heart rate and calorie consumption from your training. But keep in mind that the graph and consumption rates are averages. If your heart rate peaks at 200 bpm while exercising, the graph does not show that maximum value, but rather the average from the 24 minutes during which you hit that peak rate.
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Before you can see the daily HR display, you need to activate the daily HR feature. You can toggle the feature on or o from the settings under Activity. If you are in the daily HR display, you can also access the activity settings by keeping the middle button pressed.
With the daily HR feature on, your watch activates the optical heart rate sensor on a regular basis to check your heart rate. This slightly increases battery power consumption.
Once activated, your watch needs 24 minutes before it can start display daily HR information.
To view daily HR:
1. From the watch face view, press the lower right button to scroll to the instant HR display.
2. Press the middle button to enter the daily HR display.
3. Press the lower right button to see your calorie consumption.
NOTE: After a period of inactivity, such as when you are not wearing the watch or sleeping soundly, the watch goes into hibernation mode and turns o the optical heart rate sensor. If you want to get heart rate tracking during the night, activate Do Not Disturb mode (see 4.13. Do Not Disturb mode).

4.2. Airplane mode

Activate airplane mode when needed to turn o wireless transmissions. You can activate or deactivate airplane mode from the settings under Connectivity.
NOTE: To pair anything with your device, you need to first turn o airplane mode if you have it on.

4.3. Altimeter

SUUNTO 5 uses GPS to measure altitude. Under optimal signal conditions, eliminating potential errors typical in calculating GPS position, the GPS altitude reading should give a pretty good indication of your elevation.
To get a more precise reading from GPS altitude, comparable to what you can get from barometric altitude, you need additional sources of data like a gyroscope or Doppler radar to adjust GPS altitude.
Because SUUNTO 5 relies solely on GPS to measure altitude, if the GPS is not set for maximum accuracy, any altitude readings.
filtering is subject to error and may result in potentially inaccurate
If you need good elevation readings, ensure your GPS accuracy is set to Best during the recording.
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However, even with the best accuracy, GPS altitude should not be considered an absolute position. It is an estimation of your real elevation, and the accuracy of this estimation is heavily dependent on the surrounding conditions.

4.4. Adaptive training guidance

Your SUUNTO 5 automatically generates a 7-day training plan to help you maintain, improve, or boost your aerobic fitness. The weekly training loads and workout intensities are dierent in the three training programs.
Select your fitness goal:
Select the “maintain” option if you are already fairly fit and want to maintain your current fitness level. This option can also be useful for people just getting started with regular exercise. Once you get going, you can always change the program you follow to a more demanding one.
The “improve” option is targeted at improving your aerobic curve. If you want to improve your fitness more quickly, choose the “boost” program. This will bring you harder workouts and faster results.
The training plan consist of planned excercises with a target duration and intensity. Each exercise is planned with the goal of helping you maintain and improve your without over-stressing your body. If you miss an exercise, or do a little more than planned, SUUNTO 5 automatically adapts your training plan accordingly.
When you start a planned exercise, your watch will guide you with visual and audio indicators to help you stay at the right intensity and keep track of your progress.
The HR zones settings (see Heart rate zones-SF3) upcoming activities in the training plan include intensity. If your HR zones are not set correctly, the intensity guidance during a planned exercise may not correlate to the real intensity of your exercise.
To see your next planned training sessions:
1. From the watch face, press the lower right button to scroll to the training insight view.
aect the adaptive training plan. The
fitness with a moderate progress
fitness gradually
2. Press the middle button to view your plan for the current week.
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3. Press the lower right button to see additional information; training day, duration and
intensity level (based on the heart rate zones, see Intensity zones-SF3.
4. Press the lower left button to exit the planned exercise views and return to the time
display.
NOTE: Today's planned activity is also visible when pressing the middle button in the watch face view.
NOTE: Adaptive training guidance has the goals of maintaining, improving, or boosting your
fitness. If you are already very fit and exercise frequently, the 7-day plan may not suite
your existing routine.
CAUTION: If you have been ill, the training plan may not adjust enough when you start
exercising again. Be extra cautious and exercise easy after an illness.
WARNING: The watch cannot tell if you have an injury. Follow the recommendations of
your doctor to recover from the injury before following the training plan in your watch.
To disable your personalized training plan:
1. Under the settings menu, go to Training.
2. Toggle the Guidance to
If you don't want the adaptive guidance but would like an exercise goal, you can define a target number of hours as your weekly goal from the settings under Training.
1. Disable Guidance.
2. Select Weekly goal. by pressing the middle button.
3. Select your new Weekly goal by pressing the upper right or lower right buttons.
o.
4. Confirm by pressing the middle button.
Real-time guidance
If you have a planned exercise scheduled for the current day, that activity appears as the first option in the sport mode list when you enter the exercise view to start an exercise recording.
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