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 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,
Nederlands, svenska, suomi
● units: metric / imperial
time: 12 / 24 h, hours and minutes
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● 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. 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
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
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
week in comparable physical activity.
● very good: you run 5 to 10 miles (8 - 16 km) per week or spend 1 to 3 hours
per week in comparable physical activity.
● excellent: you run over 10 miles (16 km) per week or spend over 3 hours
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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 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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 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.
1
2
3
4
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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 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. If you want to exercise without
guidance, select the free exercise program in the settings, see Chapter 14
Adjusting settings on page 32.
To start exercising:
1. Moisten the contact areas and put on the HR belt.
2. In the time view, press 
to select exercise.
3. Confirm exercise with 
.
Before the exercise begins, the device shows how long your HR should stay
within specific HR limits.
4. Press 
to start recording your exercise.
duration, the device estimates the kcal consumption and adjusts your exercise
plan and history accordingly.
TIP: Warm up before and cool down after exercices. These are not included in
the recommendations and should be done with low intensity.
8.1  Troubleshooting: No HR signal
If you lose the HR signal, try the following:
● Check that you are wearing the HR belt correctly.
● Check that the electrode areas of the HR belt are moist.
● Replace the battery of the HR belt and/or the device, if problems persist.
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 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.
● Keep 
pressed to lock the 
button to avoid accidentally stopping your
stopwatch.
● Press 
to stop the exercise.
● 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 14 Adjusting settings on page 32.
NOTE: Suunto M5 cannot receive the HR belt signal under water. However,
you can always follow the program by training without HR belt and estimate your
effort level after the exercise.
9.1  During guided exercise
A guided exercise is part of the recommended plan to achieve your target. In
a guided exercise, Suunto M5 shows your progress and guides you towards
the optimal intensity level. When the arrow on the display is pointing up, you
should increase the intensity. When the arrow is pointing down, you should
decrease the intensity.
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is
shown.
If you want to exercise without guidance, choose the free target type from the
settings, see Section Target type on page 33.
NOTE: The plans follow the guidelines of the American College of Sports
Medicine for exercise prescription. For more information about the plans, see
Section 13.1 Exercise plan on page 30.
TIP: If you pair your Suunto M5 with a Suunto speed POD, for example GPS,
Foot, or Bike POD, you get additional speed and distance information during the
exercise by pressing 
.
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