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Table of contents
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SUUNTO M5 User Manual

SUUNTO M5

USER GUIDE

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1 SAFETY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Types of safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
2 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
3 Display icons and segments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
4 Using buttons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
5 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
6 Using backlight and button lock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
7 Putting on HR belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
8 Starting exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
8.1 Troubleshooting: No HR signal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
9 During exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
9.1 During guided exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
10 Weekly exercise program example: from poor to excellent level . . . . . . . . 21
11 After exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
12 Rest HR and fitness test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
12.1 Testing your fitness level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
12.2 Testing your rest HR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
13 Reviewing plans and history . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
13.2 History & trend . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
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14 Adjusting settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Time and personal settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Target type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Pairing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
14.1 Sleep mode and initial settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
15 Connecting to web . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
16 Pairing POD/HR belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
16.1 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
17 Care and maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
17.2 Replacing HR belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
18 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
18.2 Trademark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
18.4 CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
18.5 ICES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
18.6 Copyright . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
19 Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Warranty Period . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
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1 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.
Safety precautions:
WARNING: ALLERGIC REACTIONS OR SKIN IRRITATIONS MAY OCCUR WHEN 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.
CAUTION: DO NOT APPLY SOLVENT OF ANY KIND.
CAUTION: DO NOT APPLY INSECT REPELLENT.
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CAUTION: TREAT AS ELECTRONIC WASTE.
CAUTION: DO NOT KNOCK OR DROP.
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2 WELCOME

Thank you for choosing Suunto M5 heart rate monitor! Suunto M5 heart rate monitor is your multi-sport fitness and recovery partner.
Set your exercise targets and Suunto M5 provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines or if you miss a session, Suunto M5 automatically adapts your program, in real time, providing smart fitness guidance before, during and after training. Or tells you if it’s time to rest. So, whether you’re exercising at home, out running, cycling or hitting the gym, you can just free your mind and enjoy your workouts.
Suunto M5 key features are designed to make your exercise as efficient as possible:
easy to use with three buttons, big display and nine language options
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start-up fitness test
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three personal targets to choose from: improving fitness, weight
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management or free training
automatically adapting training program for the next seven days, based
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on your personal fitness data
instructions during workout guiding when to work harder or ease down
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next workout suggestion showing ideal duration and intensity
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recovery time
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heart rate and calories burnt
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exercise summaries
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motivating feedback
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comfortable heart rate belt that is compatible with most gym cardio
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equipment and Suunto Fitness Solution
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speed and distance information with optional Suunto Foot, GPS, or Bike
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PODs
personal exercise program download to your Suunto M5 from
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Movescount.com with an optional Suunto Movestick This User Guide is here to help you get the most out of your exercise with
Suunto M5. Read it through to make using your new Suunto M5 even more enjoyable.
Your exercise does not have to stop when your workout ends. Continue your fitness experience online and get even more out of every move at Movescount.com. With an optional Suunto Movestick you can connect your Suunto M5 to Movescount.com, upload training logs, share your progress with friends and exchange emotions and thoughts. You can also download a training program straight to your Suunto M5. Check out Movescount.com today and sign up. Get motivated and start having fun. Because that’s what fitness is all about.
NOTE: Be sure to register your device at www.suunto.com/register to get the full range of Suunto support.
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3 DISPLAY ICONS AND SEGMENTS

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4 USING BUTTONS

By pressing the following buttons, you can access the following features:
(PLAY/STOP):
choose exercise, suggestion, prev. exercise, history & trend, fitness test,
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web connect
start/stop exercise
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increase/move up
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(NEXT):
switch views
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enter/exit settings by keeping pressed
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accept/move to the next step
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(LIGHT/LOCK):
activate the backlight
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lock button by keeping pressed
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decrease/move down
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5 GETTING STARTED

Start by personalizing Suunto M5 to get accurate guidance in reaching your goals. Through the personal settings, you tune your Suunto M5 according to your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values.
Press any button to activate your Suunto M5. To set the initial settings:
1. Press any button to activate the device. Wait until the unit wakes up and
says hold 2 sec. Keep pressed to enter the first setting.
2. Press or to change values.
3. Press to accept a value and to move to the next setting. Press to
return to the previous setting.
4. When you are ready, select yes ( ) to confirm all settings. If you want to
modify the settings, select no ( ).
You can set the following initial settings:
language: English, Deutsch, français, español, portuguese, italiano,
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Nederlands, svenska, suomi
units: metric / imperial
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time: 12 / 24 h, hours and minutes
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date
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personal settings: year of birth, sex, weight, height, (calculated BMI), fitness
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level
NOTE: BMI (Body Mass Index) is a number calculated from your weight and height. It indicates whether your weight is within healthy limits. However, if you are very muscular, your calculated BMI may be higher than expected, because the BMI ranges are based on average body types.
NOTE: Once you have entered your year of birth, your device automatically sets the maximum heart rate (max. HR) using the formula 207 – (0.7 x AGE) published by the American College of Sports Medicine. If you know your real max. HR, you should adjust the automatically given value to the known value.
For information about adjusting the settings at a later time, see Chapter 14 Adjusting settings on page 32.
TIP: Press in the time view to view the status of your current day exercise target, date and seconds with the time. The display returns to show only the time to save battery life, if you do not press again after 2 minutes.

5.1 Estimating your fitness level

To get guidance during exercise, you need to estimate your current fitness level in the initial settings.
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Select one of the following options:
very poor: you prefer using the elevator or driving to walking, or sometimes
●
walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration. poor: you exercise regularly 10 to 60 minutes per week in recreation or
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work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard work. fair: you run less than one mile (1.6 km) per week or spend less than 30 min
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per week in comparable physical activity. good: you run 1 to 5 miles (1.6 - 8 km) per week or spend 30 to 60 min per
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week in comparable physical activity. very good: you run 5 to 10 miles (8 - 16 km) per week or spend 1 to 3 hours
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per week in comparable physical activity. excellent: you run over 10 miles (16 km) per week or spend over 3 hours
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per week in comparable physical activity.
To get even more accurate guidance, perform the fitness test, see Section 12.1 Testing your fitness level on page 26.
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6 USING BACKLIGHT AND BUTTON LOCK

Press to activate the backlight. Keep pressed to lock or unlock the button. When the button is
locked, is shown on the display.
TIP: Lock the button to avoid accidentally starting or stopping your stopwatch.
NOTE: When the button is locked during the exercise, you can still change
the views by pressing .
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7 PUTTING ON HR BELT

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Adjust the strap length so that the heart rate (HR) belt is tight but still comfortable. Moisten the contact areas with water or gel and put on the HR belt. Ensure the HR belt is centered on your chest and the red arrow is pointing up.
WARNING: People who have a pacemaker, defibrillator, or other implanted electronic device use the HR belt at their own risk. Before starting the initial use of the HR belt, we recommend an exercise test under a doctor’s supervision. This ensures the safety and reliability of the pacemaker and HR belt when being used simultaneously. Exercise may include some risk, especially for those who have been inactive. We strongly advise you to consult your doctor prior to beginning a regular exercise program.
NOTE: HR belts with ANT icon ( ) are compatible with ANT compatible Suunto wristop computers and with Suunto ANT Fitness Solution, while HR belts with IND
icon ( ) are compatible with most exercise equipment with inductive heart rate reception. Your Suunto Dual Comfort Belt is both IND and ANT compatible.
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