M-Series

Below you will find M-Series related FAQs. Check also various M-Series how to use -videos at Moves Count by Suunto Youtube channel and Suunto TV M-Series channel.

Suunto M4, Suunto M5 Exercise program:

What is the basis for 100% complete training message?
Suunto M-Series products offer ACSM based exercise program. The program gives recommendations for daily exercise in terms of duration and intensity – a daily exercise target. For each daily exercise target, there is a corresponding recovery time. Recovery time is defined based on the person’s fitness level and the intensity of exercise.

The completeness percent of an exercise session is the amount of recovery time caused by exercising compared to the target of the day. The daily target recovery time can be reached by doing several exercises during one day.

How is the 7 day program shown?  What do the graph bars represent?
The bars represent exercise durations and the first bar on the left is today’s exercise. The scaling of the bars is always the same and the maximum bar is 60min. When today’s target is completed 100% or more, the bar for today disappears.
NOTE: In a custom program (for Suunto M5) the graph bar for sessions longer than 60 minutes looks the same as the graph bar for 60 min. sessions.

How does the watch analyze your fitness during training program?
The fitness improvement is estimated based on ACSM exercise table. According to the exercise table, the fitness level will improve at a certain pace if the exercise program is followed. The intensity and duration of exercises depend on your current fitness level. As the fitness level improves, the intensity and duration of exercise sessions increase. M-Series uses these guidelines as assumptions behind the exercise program.  In order to analyze the fitness level improvement during training program, you should perform the fitness test.

EXAMPLE:  If your fitness level is FAIR, you have to complete about 20 exercises during 6 weeks in order to be promoted to fitness level GOOD

Does the training program stay the same after fitness level update?
No, exercises are getting harder along with the fitness improvement.

What exactly are ACSM Guidelines?
ACSM stands for American College of Sports Medicine. ACSM is the largest sports medicine and exercise science organization in the world. You can visit ACSM website at www.acsm.org.

More in-depth information can be found in ACSM publication: “ACSM's Guidelines for Exercise Testing and Prescription” published by Lippincott Williams & Wilkins (February 5, 2009) ISBN-10: 0781769035, ISBN-13: 978-0781769037

In general there are three stages of fitness level increase: initial, improvement, and maintenance stage.

In the initial stage the training durations are 15-30 minutes, and intensities are 40-60 %HRR (percentage of heart rate reserve = max heart rate – rest heart rate).

In the improvement stage the trainings are typically 25-40 minutes, 60-85 %HRR.

In the maintenance stage the trainings are 20-60 minutes, 70-85 %HRR.

Can you postpone exercise for another day?
Yes, you can, and the exercise program will recommend the exercise the next day.

Do you need to wait for tomorrow to see recommendation?
If you have an exercise recommendation for today, you will only see the details of that exercise. Once you have completed today’s exercise, the watch starts showing the details of the next upcoming exercise. The given HR limits however are not visible before the day of the exercise, only duration and effort level.  The exercise days of the next 7 days are always visible in the suggestion menu.

What are the key differences between t4 coach and M4/M5 guidance?

Suunto M4, Suunto M5 Fitness test:

Can I do the Rockport walking test with a GPS POD? What’s the advantage/disadvantage?
Yes, Suunto GPS POD, and Suunto Foot POD can be used to measure the distance of the walking test with Suunto M5. The distance is measured automatically for you and the test will stop at 1600m. Please note, that Suunto M5 does not support Foot POD calibration, so there may be a small discrepancy between measured and actual distance. With the GPS POD no calibration is needed, but the test has to be done in a place where there is good GPS signal coverage (open sky), and the readings of GPS POD may be affected by low speed.

How accurate is the Rockport fitness test?
On the basis of the validity (R=.88) and standard error of estimate (5.0 ml/kg/min), you can be about 68% sure that your true VO2 max is ± 5.0 ml/kg/min of your calculated value.

EXAMPLE: if your predicted VO2 max is 40 ml/kg/min, there is a 68% likelihood that your actual value is between 35 and 45.

How does the 5% accuracy of Foot POD relate to fitness test results?
Depending on the test result the effect is about 5%, e.g. if the test gives index 5.1 the real index is somewhere between 4.8 – 5.4.

Is the Rockport walking test a standard fitness test?
It is very widely used. There are many different tests to estimate the VO2max. Walking tests are typically meant for people with low activity levels.

Why does the fitness test in M-Series take into account only the last minute of the heart rate?
Heart rate reacts slowly to the work load. At the end the heart rate describes best the effect of the training to the body.

What’s the difference between Polar fitness test and Suunto’s fitness test?Polar fitness test estimates the fitness by the rest behavior of the heart. Suunto’s fitness test (Rockport test) is based on the reaction of the heart to the exercise.

Does M4/M5 ask you to do the fitness test? How often?
Yes, when using the watch with fitness or weight target, the watch gives a fitness test reminder in the morning message twice a year (every 180 days). When using the watch with free target, there is no fitness test reminder.

Is the fitness level updated automatically when you do fitness test?
The watch will prompt “update result?” after the fitness test. If answered “yes”, your personal fitness level is updated according to test result.

Suunto M4, Suunto M5 Fitness Index:

What’s the relation between fitness index and activity class?
FITNESS INDEX: person’s maximal oxygen uptake capability scaled by the age and gender.
ACTIVITY CLASS: person’s average exercise load per week

These two figures correlated well but are not the same. If the fitness index is not known, one can use activity class as a rough estimate of the fitness index.

FITNESS LEVEL: in Suunto M-Series a descriptive way of illustrating the Fitness index

Suunto M4, Suunto M5 Exercise targets:

How does the watch estimate time to target (fitness/weight target)?
Fitness level target is calculated based on the ACSM exercise program table predicting the fitness level. The given estimate is based on the assumption that the exercise program is followed 100% (or more). Exercising much more than suggested will cause very long recovery times and will eventually slow down fitness level improvement. 

Weight target time estimates are calculated only based on weight trend given by user when adjusting personal weight.

Can you set target weight below recommended BMI?
No, the target weight can be adjusted inside normal BMI range only (18.5 – 24.9).         

What is the difference between the estimation of exercise completeness in Suunto M-Series and Completeness vs. training effect?
Completeness (recovery time) compensates for duration better than TE, meaning that a very long LOW intensity exercise gives big recovery time (completeness). Training Effect does not give much credit for low intensity workouts.

How can you change your weight settings? How often do you get reminders to update your weight?
You can adjust your weight settings from:  Settings >Personal settings>Weight

When following weight target, the weight reminder comes every week.

When following fitness target,  the weight reminder comes every 90 days

What is “free” target?
When choosing to follow the free target the watch does not give any guidance or exercise program. The recovery time is still visible (in M5).  You are free to exercise as much/little as you want.

How can I change my target, and what happens when I change my target?You can change your target from Settings> Your Target

Fitness and Weight uses the same exercise program, but the weight target follows up your weight trend when trying to loose weight. Fitness target follows up your fitness level improvement. So in practice, when you shift between targets, the exercise program continues, but the prompts/reminders are changed to target specific prompts/reminders

Free target mode does not give any guidance.

Suunto M-Series Basis for calculation:

How exact is the calories estimation/workout estimation in exercise without belt?
The estimation depends on the user’s experience in evaluating the exercise effort. The effort attributes describe the exercise with 10% accuracy, which is also the accuracy of this kind of estimation at best.

Is the recovery time calculated the same way in t-Series and M-Series?
No.

Is heart rate variability used for any of the calculations in M-Series?
No

What is the recovery calculation in M-Series based on?
The device estimates the effect of the duration and the intensity on the body. Training effect saturates to a certain value depending on the intensity of the training, but the recovery time increases as long as the exercise goes on.

What is the recovery time behavior with multiple trainings?
It is cumulated i.e. if there is recovery need before exercise the calculation starts from that value, and not from zero.

What is the difference between M5 “recovery time” calculation, and the M4 “rest day”?
Rest day suggestion is based both on the program and the recovery time, if needed.

If a rest day is caused by recovery time needed, the morning message will state “rest to recover” or similar in other languages. The “rest day” message indicates a planned rest day in the exercise program.

What is the maximum recovery time?
The maximum recovery time that Suunto M5 can recommend is 120 hours.

What is the BMI based on?
BMI = body mass [kg] / (body height [m] * body height [m]). E.g. for a person characterized by 80 kg and 180 cm, BMI is 24.7. (check also 13)

Does the M-series support the update of max heart rate?
If a HR higher than your personal adjusted Max HR has been recorded during an exercise, the watch asks if you want to update your personal Max HR after the exercise.

How are the heart rate zones defined?
HR zones are used in Suunto M1 and M2 are defined  as follows:

Zone 1:             60 – 70% of max HR         
Zone 2:             70 – 80% of max HR
Zone 3:             80 – 90% of max HR

What is max heart rate estimation/intensity and parameters?
M-Series uses the following formula for estimating max heart rate:
Max HR = 207-0.7*age

What is the BMI based on?
BMI is defined to be mass[kg] / (height [m]*height[m]), thus its unit is kg/m^2. The official classification of BMI can be found in WHO site, see e.g.  http://apps.who.int/bmi/index.jsp?introPage=intro_3.html

Suunto M5 POD compatibility:

Does M5 show pace with Foot POD?
Yes. After pairing a POD, the speed unit setting is under Settings>General settings

Can the foot Pod be calibrated? How about bike pod?
The M5 does not support POD calibration. This reduces complexity of usage. The accuracy is still quite good for most people.

Is the Cadence POD compatible with the M5?
The Suunto M5 does not support Suunto Cadence POD.

What PODS work with the M-Series?
The M4 and M5 work with Suunto PC POD/Suunto Movestick for data transfer between watches and movescount.

The Suunto M5 is compatible with Suunto Foot POD, Suunto Bike POD, and Suunto GPS POD.

Suunto M-Series Movestick/PCPOD/Movescount:

Can you do live trainings with the Movestick?
This functionality is not supported by Movescount at the moment.

Can the Suunto PC POD be used to transfer logs to Movescount instead of the Movestick?
Yes

Can you save your training to hard disk, or only to Movescount?
Currently you can only save your training logs to Movescount.com, although we plan to add export feature in the near future.

Are logs deleted after they are downloaded to Movescount?
No, unless you choose that setting in Movescount device settings

What is the distance that a watch can get connected to PC through Movestick/PC POD? Is it the same as with t-series?
The maximum recommended transfer distance is about 1m/3feet.

How can I download the program from Movescount to my M5?
Check out this video at Suunto.tv to see how to download the training program from Movescount to Suunto M5.

Suunto M-Series Practicalities:

How to turn sounds on/off during exercise?
Long pressing middle button during exercise will toggle guidance sounds on/off. A small icon is visible on screen when guidance sounds are turned off.

If the sounds in device general settings are turned “all off” the sound toggle option is not available in exercise mode.

Are battery replacement kits available? What’s in them?
Battery replacement kits include battery cover, battery and the O-ring

How scratch resistant is the lens in comparison to the t-series?
M-Series has improved resistance in comparison to t-Series. This is achieved by a different lens coating and the shape of the case. IMPORTANT!!! Because of the different coating DO NOT use Polywatch with Suunto M-Series.

How to change the battery?
Always remember to change the battery cover, and the O-ring to make sure the product remains water-tight. You can also check the video at Suunto.tv.

Why does the backlight flash while in training mode?
This behavior is normal, and it is a power saving feature.

Suunto M-Series HR Belts:

Can I use M1 Belt while swimming?
We do not recommend using HR belt while swimming, because water is a challenging environment for heart rate signal to travel from the belt to the watch.

How many codes are there for the coded inductive belt?
There are 29 codes for the coded inductive belt.

Is the M1 belt coded?
Yes

Is the Dual belt coded?
Yes

Can you use 1 Dual Belt with 2 devices?
Yes

Can you use the M1 with Fitness Solution?
No, unless you purchase Suunto Dual Comfort belt separately. However, you can use Suunto M1 with gym cardio equipment.

Does the M1 work with gym equipment?
Yes

Do M-Series products only work with the Suunto Dual Comfort Belt?
Yes. The pairing of old Comfort Belts and Memory Belts is not supported.
M1/M2 work with all Suunto coded inductive belts

Suunto M-Series During Exercise:

How to change between the different training views?
Short press middle button

Does the M4/M5 have a laps or split time feature?
No

Is the log kept in the memory?
Yes, the M4/M5 stores 80 logs in a circular memory. Only the last one is visible through the watch menus, but Movescount can download all of them.

M1/M2 only stores the last log.

Why does it take so many button presses to start exercise?
Based on the feedback from end users, users wanted a clear indication that their heart rate is displayed before exercise starts. That is why exercise session does not start automatically. In addition, daily exercise recommendations do not include warm-up, and it was found useful to be able to check HR during warm-up before the guided session begins.

Suunto M-Series Initial Settings and Sleep Mode:

What settings can be changed when the unit is first activated?
Language
Units (metric / imperial)
Time format (12/24hrs)
Year of birth
Height
Sex

In order to change these settings unit needs to be put to sleep mode.

What is the purpose of putting the unit in the sleep mode?
To save battery power when units leave the factory, and to decrease the risk of units not being watertight after taking the battery out in a careless manner.

Do I lose my data when I put the unit in sleep mode/take the battery out
No, you don’t. The only information that needs to be adjusted after taking the battery out is time and date.

Is the how to put the unit to sleep instruction mentioned in the user manual?
Yes, it is. In order to put the unit to sleep follow these steps:

Enter general settings (LONG PRESS middle button from time view).
Push lower button.
When the question ready? Yes/no is shown on the display PRESS and HOLD middle button.
The unit enters sleep mode.

Why can’t you change all initial settings afterwards in the menu?
Because these are the settings that are unlikely to change during product use, and we wanted to keep the menu structure as short and simple as possible for our target group.

Do you have to go through all settings over again, after you wake the unit up?
Yes, you do, but you only need to adjust the settings where you made a mistake, time and date.

Do you have to pair the belt again after waking unit up from sleep mode?
No, you don’t.

Can you adjust contrast on the display (esp. the negative display?)
The contrast adjustment setting is only available in the service menu. You can access contrast adjustment setting by pressing the middle button for 5 seconds while the “hold 2 sec” text is displayed (remove then reinsert the battery to see this text). This will also reset the device to default settings and erase all logs and history.

Should you put your unit to sleep to save energy when you’re not actively using the heart rate monitor?
No, this is not necessary in normal use.

Suunto M-Series User Documentation:

Where can I find Suunto M-Series User Guide?
You can download the complete User Guide from www.suunto.com/support

What’s the main difference between the quick guides and the user guide?
The Quick Guide contains all mandatory and necessary information on how to get started with the device and how to access the main features. The User Guide is the complete manual, which includes all detailed information about the device, and additional tips on product use, and training. The User Guide is basically an extended version of the Quick Guide.

Are manuals in printable format?
The online available User Guide can be printed on regular home printer. However, it is currently optimized for reading online, not for printing at home on A4 (or US-Letter) paper.

Suunto M-Series Product range and Accessories:

What are the main differences between the M5 and t3?
Suunto M5 and Suunto t3 are meant for two different groups of people. Suunto M5 offers guidance during exercise, an exercise program that adapts based on user’s activity, and the possibility to download any training program from Movescount to the unit. It is also easier to use than t-Series and offers User Interface in 9 languages.

What accessories are available for Suunto M-Series?
Currently the following accessories are available:

Straps
Battery replacement kits (include battery, battery cover, and o-ring)
Suunto Dual Comfort Belt
Suunto Basic Heart Rate Belt – a replacement heart rate belt for Suunto M1

Are M-Series straps user-changeable?
Yes, you can change the strap of your M-Series heart rate monitor yourself. Please note that male straps only fit male variants, and female straps only fit female variants.