Suunto t3 manual Sports Medicine for exercise prescription

After training, you can see how much of the session was spent in each zone. Each zone is a range of heart rates expressed as a percentage of your maximum heart rate (which is calculated based on the age you enter in the Personal settings menu). Accept the settings with a short press of the ENTER button, which also moves you on to the next menu item.

The default heart rates for zones 1-3 are 60-70%, 70-80%, and 80-90% of your maximum heart rate, but if you are following a specially designed training program, enter the zone values that have been tailored towards your individual goals. The benefits of training in each default zone are shown in the table below.

Heart rate	Default setting	Main benefit
zone
Zone 1	60 - 70% of maximum heart	Improves your basic endurance, and helps you to recover from harder
(Fitness	rate	training sessions. Can also be used in weight control.
zone)
Zone 2	70 - 80% of maximum heart	Improves your aerobic capacity. This is the preferred zone if you are
(Aerobic	rate	training for an endurance event.
zone)
Zone 3	80 - 90% of maximum heart	Improves your maximum aerobic capacity and lactate tolerance ability
(Threshold	rate	(anaerobic threshold) - meaning your maximum endurance will
Zone)		improve and you'll be able to fight fatigue better.
NOTE	The heart rate zone defaults follow the guidelines of the American College
	of Sports Medicine for exercise prescription.

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