Instruction/ maintenance manual of the product M5 Running Pack Suunto
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SUUN T O M5 USE R GUIDE en.
1 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2 Display icons and segments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Target type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 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.
● speed and distance information with optional Suunto Foot, GPS, or Bike PODs ● personal exercise program download to your Suunto M5 from 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.
2 DISPLAY ICONS AND SEGMENTS 6.
3 USING BUTTONS By pressing the following buttons, you can access the following features: (PLAY/STOP): ● choose exercise , suggestion , prev. exercise , history & trend , fitness test , web conn.
4 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.
● date ● personal settings : year of birth, sex, weight, height, (calculated BMI), fitness level NOTE: BMI (Body Mass Index) is a number calculated from your weight and height.
Select one of the following options: ● very poor : you prefer using elevator or driving to walking, or sometimes walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration.
5 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 .
6 PUTTING ON HR BELT 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.
7 STARTING EXERCISE After the initial settings, you can start exercising. The guided exercise program is automatically used to guide you to the next fitness level, or to maintain an excellent fitness level. The guided exercise program is based on your current fitness level specified in the initial settings.
duration, the device estimates the kcal consumption and adjusts your exercise plan and history accordingly. TIP: Warm up before and cool down after exercices.
8 DURING EXERCISE Suunto M5 gives you additional information to help guide you during your exercise. This information can be both helpful and rewarding. Here are some ideas on how to use the device during exercise: ● Press to see additional information in real time.
● distance ● pace If only POD is available: ● duration ● speed ● distance ● pace TIP: Switch the sounds on or off ( ) during exercise by keeping pressed. You cannot switch the sounds on, if you have set sounds to all off in general settings, see Chapter 13 Adjusting settings on page 29.
The filling arrows on the outer rim tell you during the exercise how far you are from reaching your daily target. When you have reached your target, is shown. If you want to exercise without guidance, choose the free target type from the settings, see Section Target type on page 30 .
9 WEEKLY EXERCISE PROGRAM EXAMPLE: FROM POOR TO EXCELLENT LEVEL The following table shows the basis for recommendations provided by your device when you follow the exercise program.
10 AFTER EXERCISE 10.1 After exercise with HR 1. Press to stop the exercise. 2. Select yes ( ) to confirm stopping the exercise and to view the summary, or select no ( ) to continue the exercise. 3. Press to browse through the different views of the summary.
NOTE: If your peak HR during the exercise has exceeded your maximum HR set in the device settings, the device automatically asks if you want to update your maximum HR. TIP: You can skip the summary by keeping pressed in the first summary view. To view the previous exercise summary later, press in the time view and select prev.
Based on your estimation, the device estimates the kcal consumption and adjusts your exercise plan accordingly. NOTE: Follow your personal feeling during the exercise when estimating your exercise effort.
fitness level. Check your recovery rate at any time in suggestion , see Chapter 12 Reviewing plans and history on page 26 . If the recovery time is more than 24 hours, we strongly recommend you to have a rest day to avoid over-exercising. You can always follow the exercise program recommendations, even though you are not fully recovered.
11 REST HR AND FITNESS TEST 11.1 Testing your fitness level Proceed with the fitness test (Rockport test) to evaluate your fitness level. The test helps you to follow your progress and gives up-to-date information for various calculations in the device.
When ready, Suunto M5 calculates your fitness index (scale 0 - 10) and shows your current fitness level: very poor = 0 - 1.9 below average = 2 - 3.9 fair = 4 - 4.
2. Make sure your device receives the HR signal. 3. Lie down and relax for three minutes. 4. Check your heart rate from the device and adjust it accordingly in the personal settings . TIP: The best time to perform the rest HR test is after a good night's sleep.
12 REVIEWING PLANS AND HISTORY You can review the following information: ● suggestion : recovery time and also the recommendation for your next exercise, if you have selected a guided exercise type in the settings ● history & trend : the cumulative information of your saved exercise sessions ● prev.
12.1 Exercise plan After you have set your fitness level in the initial settings, Suunto M5 offers you a long term plan with a 7-day overview, in line with the recommendations of the American College of Sports Medicine.
● percentage completed from the weekly and monthly targets ● exercise duration and calories burned during the last 4 weeks ● total distance, the distance of the last 4 weeks, and the time period.
13 ADJUSTING SETTINGS You can adjust the settings in the time view. During exercise, you can only set the sounds on or off, keeping pressed. To adjust the settings: 1. In the time view, keep pressed to enter the settings. 2. Press to enter the first setting.
Target type ● fitness : guides you towards your next fitness level. When you reach the excellent fitness level, the device optimizes the exercise program to maintain the excellent fitness level. ● weight : guides you towards your target weight. The device only accepts safety weight targets within the limits of normal weights based on your BMI.
Speed/pace unit (with optional speed and distance POD): ● km/h, mph ● min/km, min/mile Pairing ● skip: skip pairing ● belt : pair HR belt ● POD : pair a POD 13.1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode.
3. Set the alarm on or off with and . Confirm with . 4. Set the alarm time with and . Confirm with . When the alarm sounds, press stop ( ) to turn it off.
14 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount.com, and download settings and customized plans from Movescount.
15 PAIRING POD/HR BELT Pairing means that you connect two devices so that they send and receive information between each other. Pair Suunto M5 with optional Suunto PODs (Suunto Foot POD, GPS POD, and Bike POD) to receive additional speed and distance information during exercise.
15.1 Troubleshooting If HR belt pairing fails, try the following: 1. Remove the battery. 2. Re-insert the battery upside down to reset the HR belt and remove the battery again. 3. Scroll to the device's pairing option. 4. Insert the battery in the HR belt the right side up.
16 CARE AND MAINTENANCE Handle the unit with care – do not knock or drop it. Under normal circumstances the device will not require servicing. After use, rinse it with fresh water, mild soap, and carefully clean the housing with a moist soft cloth or chamois.
NOTE: Carefully ensure that the plastic O ring is properly placed so that the wristop computer remains water-resistant. Careless battery replacement may void the warranty. NOTE: Be careful with the spring in the battery compartment (see illustration).
16.2 Replacing HR belt battery Replace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant. Replacement covers are available with replacement batteries from your authorized Suunto dealer or web shop.
17 SPECIFICATIONS 17.1 Technical specifications General ● Operating temperature: -10° C to +50° C / +14° F to +122° F ● Storage temperature: -30° C to +60° C / -22° F to +140° F ● Weight (device): max.
● Total distance and months since first distance log: 1 - 9999 km and 1 - 256 months (with optional speed and distance PODs) ● Last 4 weeks total distance and duration: 0 - 999 km and 99:59 h (wit.
17.5 Copyright Copyright © Suunto Oy 2009. All rights reserved. Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy.
US 7,526,840, US 11/808,391, USD 603,521, USD 29/313,029. Additional patent applications have been filed. 17.8 Disposal of device Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative.
18 WARRANTY SUUNTO LIMITED WARRANTY FOR Suunto M5 This Limited Warranty is valid as of January 1st, 2008. Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (.
defects or damage caused by misuse of the Product or contrary to the instructions. 2. user manuals or any third-party software; 3. defects or alleged defects caused by the fact that the Product was us.
premium rates may apply) for further details and instructions on how to bring your Product for Warranty Service. Please, use prepaid freight when shipping your Product to your local authorized Suunto retailer.
© Su unto O y 6/ 2010 Su unto i s a regi ste red tra dem ark of S uunt o Oy. All R ight s res er ved . SUUNTO HELP DESK Global +358 2 284 1160 USA (toll free) 1-800-543-9124 Canada (toll free) 1-800-267-7506 www.
An important point after buying a device Suunto M5 Running Pack (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Suunto M5 Running Pack yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Suunto M5 Running Pack - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Suunto M5 Running Pack you will learn all the available features of the product, as well as information on its operation. The information that you get Suunto M5 Running Pack will certainly help you make a decision on the purchase.
If you already are a holder of Suunto M5 Running Pack, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Suunto M5 Running Pack.
However, one of the most important roles played by the user manual is to help in solving problems with Suunto M5 Running Pack. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Suunto M5 Running Pack along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
