Ambit3´s recovery feature

Training – and making progress in it – is all about finding the balance between stress and recovery. You can push hard, but you also need to take the time to recover. Only then you can step to the next level.

To help you balance your training Suunto Ambit3 has two recovery indicators: recovery time and recovery status. Read on and learn how to take advantage of these features.


Recovery time is an estimate of how long your body needs to recuperate after training. The time is based on the duration and intensity of the session, as well as the overall fatigue, accumulating even at lower intensities. Recovery time accumulates from one session to the next, if you train again before the time has expired. A graph of your recovery time is displayed as one of the screens in the time mode. When entering the logbook, the recovery time in hours is displayed on the screen.

There is one important point to remember: the time is an estimate that is based on activities you have done with your Ambit3. It doesn’t have information about other aspects of life. Did you sleep enough? Do you have flu? Was your meal nutritious and helpful for your recovery?

To get an accurate indication of your actual recovery state, we recommend using one of the two recovery tests.


Recovery status indicates the amount of stress on your autonomic nervous system. The less stress you have, the more recovered you are. Knowing your state of recovery helps you optimize your training and avoid over training or injury.

You can check your recovery status with a quick recovery test or sleep recovery test, powered by Firstbeat. The tests require a Bluetooth-compatible heart rate sensor that measures heart rate variability (R-R interval), such as Suunto Smart Sensor.

Your recovery status is indicated with 0-100% result scale.

Result & Explanation

81-100 Fully recovered. OK to train up to very hard intensity.
51-80 Recovered. OK to train up to hard intensity.
21–50 Recovering. Train easy.
0-20 Not recovered. Rest to recover.

The more serious you are with training and the more tests you do, the more important details are, also in the test results. For a top-level athlete a difference of five points in recovery status may be meaningful where as an active runner will be happy with the four point scale presented above.

When entering the logbook, recovery is displayed as your estimated recovery time; if a recovery test is done within the past 24 h and after your previous move, the display will show the result of the last test. This assuming the recovery has been calibrated.

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