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Using Power Meters in Triathlon Training

Power meters have long been a key tool in cyclists training arsenals, providing more reliable feedback on the effort being put in by a cyclist than heart rate, speed, or perceived effort, all of which are influenced by variable factors (such as climate, road conditions, athletes well being etc.).

Conducting training intervals sets using power zones is probably the most effective way of producing improved performance within the cyclist yet to date few Triathletes have picked up on this technique due to a combination of ignorance of the practice, the cost of power meters and fear of data and analysis.

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Power meters have long been a key tool in cyclists training arsenals, providing more reliable feedback on the effort being put in by a cyclist than heart rate, speed, or perceived effort, all of which are influenced by variable factors (such as climate, road conditions, athletes well being etc.).

Conducting training intervals sets using power zones is probably the most effective way of producing improved performance within the cyclist yet to date few Triathletes have picked up on this technique due to a combination of ignorance of the practice, the cost of power meters and fear of data and analysis.

One of the coaches at the forefront of this technique is Hunter Allen and he has just released a new book on the subject “Training and Racing with a Power Meter” with his colleague Dr Andrew Coggan Phd.

 

In this article first article in a series to to featured on Trizone, Hunter looks at the fundamentals of what is a power meter, and why you should own one:

“What is a power meter?  You might have heard about these things and you can’t open a single cycling website or magazine now without seeing a pro cyclist and one on their bikes, but what is it, what does it do and why would I want one?

 
First off, a power meter is a measuring tool.  It measures the torsion(twisting) of a bicycle part that has been twisted as a result of your pedaling.  This can be measured in the ‘spider'(bit between the chain rings and the crank) , or in the hub, on the twisting of the chain itself and there is even a new company coming out with pedals that will measure your power.  

Power is torsion(twisting) multiplied by angular velocity and angular velocity in cycling is cadence or how fast you pedal.  Power is output in watts, and you probably have heard of cyclists referring to the wattages on a climb, in a race or even on TV.  So, when you hear that Lance Armstrong can hold 450 watts for an hour, then know that 450 watts is really, really hard to do for 5 minutes, much less an hour! The typical trained cyclist can average 250 watts for an hour, keep in mind that this is also dependent on weight, so a cyclist that weighs 115lbs(52kg) and produces 250 watts for an hour has a much higher power to weight ratio (4.8 watts per kilogram), than a rider that weighs 180lbs(81kg) for a power to weight ratio of  3.0 watts per kilogram. 

Power to weight ratio is king in cycling, so the amount of watts per kilogram of body weight that a cyclist can produce is incredibly important to their success.   Wattage is the measure of work that you can do on a bicycle and while heart rate can be used to measure intensity of effort, it is dependent on rest, hydration of the rider, outside heat and humidity and heart rate is a response mechanism to work.   Wattage is the ‘dose’ and heart rate is the ‘response’.   If you are or have been training with a heart rate monitor, then you are basing your training on a ‘response’.  But, what has been the cause of that response?  Why did your heart rate go to 150?   Was it because a dog just chased you?  Was it because you just did a hill sprint?  Was it because you are just hyped up and merely sitting on the start line ready for the race to begin?    Heart rate gives us some information, but does not tell us how much work you are doing and that’s what a power meter does. 

Here are some other key reasons that a power meter will help you improve your cycling!

1. Training with a power meter gives you a complete record of your effort.
It records your effort from a cardiovascular viewpoint (Heart rate), and from a muscular viewpoint (watts). Know how much time you’ve spent in your training zones while riding. Highlight areas of interest, intervals of data – hills, sprints, attacks for review by you, your coach or even your teammates!

2. Add real meaning to your heart rate monitoring.
Heart monitoring alone does not tell you how your actual performance is improving, it just tells you how fast your heart is pumping. A power meter measures your rate of work (power), and analyzes your efficiency by allowing you to compare heart rate data to power output to your cadence and finally to your speed.

3. Track your Fitness Changes.
Know with certainty if your fitness is improving and when you have reached a peak. Avoid overreaching and over training by tracking your Training Stress Score and Intensity Factor levels.

4. Analyze your Race!
Want a subjective viewpoint on your use of energy in the race? A power meter can help you better analyze your race. You can easily see when you burned a “match” and if you used too much energy in parts of the race that weren’t decisive. Did you make a tactical error in a race, but didn’t realize it? By looking back on the data, you can replay the race in your head and see exactly what it took to make the winning break or what it took to make the decisive split. If you got shelled, you can see where you need to focus your training!

5. Pinpoint your strengths and weaknesses.
Do you get dropped when your cadence drops below 80rpm? Are you a Cat 1 in your 5 minute power, but Cat 4 in your 20 minute power? If you have to do 105% of your Threshold power for more than 3 minutes, will you get popped?

6. Improve your interaction with your Coach!
It brings you and your coach closer together! Your coach can then better use this data to improve your training plan. Your coach can instantly see what you are doing in races, training rides and make suggestions to further improvements. A power meter doesn’t lie!

7. Achieve your physical potential!
When you train with a power meter, it allows you to concentrate on the workload and provide that extra motivation to improve in your efforts. For example, if you are doing a 5 minute effort, and you are watching your Average watts drop near the end of the effort, you’ll pick it up just another notch in order to achieve your 5 minute wattage goal.

8. Test your position and aerodynamics.
Your body position is the single greatest factor in determining your speed while riding at a specific power output. Why risk the disadvantage of a poor position when you can measure your aerodynamics and discover your fastest position!

9. Pacing of efforts.
It allows you to pace your effort better in all of your interval workouts, hill climbs and time trials. When you know your threshold power, you can hold to it like glue in a time trial or hill climb, so you will know that you went as hard as you could possibly go.

10. Mobile Testing Lab!
A power meter allows you to test on a monthly basis, so you can quantitatively see what areas you have improved on and what still needs work. Training is testing, Testing is training.

11. Record your training data every few seconds.
It’s the true diary of your every ride! You will know what you were doing almost every second of the ride!

12. Enhance your indoor training.
Use your indoor trainer to the fullest extent! Highly focus your intervals in just the exact wattage zone for optimal improvement.

13. Coordinate your sports nutrition for best performance.
Knowing how much work (in kJ) you do in training allows you to plan your post-exercise meals to the kcal. You will recover faster and be able to train harder sooner.

14. PLAN, CONTROL AND EXECUTE your training like the pros.
 Train efficiently so that your best fitness peaks at your goal events. Every top cycling performance has been aided by the use of power meter training technology Tour de France winners, Hour records, Track records, HPV records.

Hunter Allen is a USA Cycling Level 1 coach and former Professional Cyclist. He is the co-author of “Training and Racing with a Power Meter”, co-developer of TrainingPeaks WKO+ Software, and is the CEO and Founder of the Peaks Coaching Group. He has coached over 500 athletes ranging from professionals to fitness enthusiasts, and has helped many athletes achieve dreams and goals that they didn’t think were possible.  He specializes in coaching cyclists with wattage meters and is on the forefront coaching with cycling’s newest tool.   He has online training programs available at www.TrainingPeaks.com/hunter   and you can contact Hunter directly www.PeaksCoachingGroup.com

 

 

 

Articles on training-related topics represent the personal opinions of the author based on their own experience and research. trizone.com.au provides these for your review and consideration, but does not endorse any particular recommendations of the authors.

 

Karl is a keen age group triathlete who races more than he trains. Good life balance! Karl works in the media industry in Australia and is passionate about the sport of triathlon.

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Zwift Set to Revolutionise Indoor Running

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Zwift, the fitness platform born from gaming, has expanded its product offering to the running community with the launch of Zwift Run Free Access. Until this week Zwift Run was an Alpha product, available only to paying members of its indoor cycling service. Zwift Run will be now offered free of charge to everyone, in the run-up to a subscription service rollout, scheduled for late 2018.

Since launch in 2014, Zwift has revolutionized the indoor cycling market. The community-driven fitness platform has connected half a million cyclists worldwide to socialize, train and race in its rich virtual 3D environments. This January the Zwift community logged an average of 1 million miles (1.61 million km) per day, with major events attracting up to 3,500 participants. Zwift is now set to shake up the indoor run market in the same way by providing the most complete training solution for runners around the globe.

“Zwift Run is fantastic news for the fitness industry. In three years we’ve transformed the indoor cycling space by making the home ‘turbo trainer’ a super desirable product to own and an essential part of a cyclists training regimen. We’re going to give the same make-over to the treadmill.” commented Eric Min, Zwift CEO and Co-Founder. “Whether at home or in the gym, Zwift Run will make your indoor run workout experience more social, more motivating, more structured and more measurable.”

Zwift’s success in cycling originates from the massive multiplayer technology of the gaming industry and a track record of building huge online training communities. To date, Zwift has given birth to over 150 Facebook community groups with the largest making up 45,000 members, spanning pro athletes in search of the very best training experience, to everyday consumers looking for greater motivation to get fitter, stronger and faster.

Research points toward Zwift being able to boost participation in the fitness industry. To date, members of Strava, the social network for athletes, signing up to Zwift, on average, cycle 10% more per annum.

“We know many of our athletes are working out indoors as well outdoors, and Zwift has helped make indoor workouts more fun and motivating for many of our members,” notes David Lorsch, Strava’s VP of Strategy and Business Development. “Many of our new members are runners and we’re excited that runners on Zwift can now share their runs with their friends on Strava.”

Zwift also plans to bring its transformative effect to the hardware industry. “Hardware sales and innovation levels in cycling are rocketing because of Zwift. Manufacturers understand that closed connectivity is a thing of the past if they are to stay relevant. It’s well known in the cycling industry that sales of indoor training hardware are experiencing 100%+ YoY growth; in the most part due to Zwift’s trade marketing effect on indoor cycling. It’s our ambition to deliver this kind of value to treadmill manufacturers.”

Zwift Run will feature a library of training plans tailored to runners of all abilities. Zwift’s ‘Workout Mode’ is visually motivating, making nailing those intervals even more rewarding. Group Runs are broken down by pace, so Zwifters can find a run that best suits their needs. Zwift’s ‘gamified’ experience also challenges members to earn experience points and move up levels to unlock virtual goods. Zwift is collaborating with a number of running industry brands like New Balance, Hoka and Under Armour to bring in-real-life footwear and apparel to its virtual world.

Integration with Strava allows Zwifters to share runs with their community of friends, recording virtual miles and keep record of best times across Strava segments. As of February, virtual miles recorded in Zwift can also count towards Strava challenges.

Zwift Run is compatible with all treadmills by using Bluetooth or ANT+ footpods. Footpods are connected to iOS devices, Apple TV, or laptop/desktop computers and calibrated to the treadmill speed in the Zwift App. A rising number of Bluetooth ready treadmills can also connect directly to Zwift, without the requirements of footpod. Digital connected footwear is also part of the picture with Zwift collaborating with Under Armour on its smart shoe range.

“Technogym believes in connected wellness. Our offer, centred on the MyWellness open cloud platform, is a complete ecosystem of smart connected equipment surrounded by content and services to provide unique and engaging training experiences” said Nicola de Cesare, Digital Division Director for TechnoGym.  “Now, Technogym’s MyRun and MyCycling compatibility with Zwift allows both runners and cyclists to enjoy the very dynamic, engaging and interactive environment of the Zwift platform with a consistent training experience across the two products”

Essentially a Beta product, Zwift and the user community will further refine the run app in 2018, adding new product components and expanding the current schedule of events, races, and group workouts.

Zwift Run Free Access can be downloaded from www.zwift.com or via the App Store.

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Under Armour Launches UA HOVR, a Next Generation Cushioning Platform Built to Make You Better

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UA HOVR Sonic (PRNewsfoto/Under Armour, Inc.)

Under Armour, a global leader in innovative performance apparel, footwear and equipment, launches UA HOVR, the brand’s latest innovation in footwear cushioning technology. The UA HOVR platform is launching with two running styles — the UA HOVR Sonic and UA HOVR Phantom — and will continue to expand into other key footwear categories in the coming seasons.

This new pinnacle cushioning system delivers on the need to have a shoe that provides not only a cushioned ride but also energy return. The UA HOVR midsole is made of a proprietary foam compound, made in partnership with the innovators at Dow Chemical, possessing a super-soft durometer with incredible cushioning and shock absorption for every single foot strike. 

A key component of the UA HOVR cushioning system is the ‘Energy Web,’ which is a mesh fabric that wraps the cushioning core to deliver strong responsiveness and energy return. This ideal combination of advantages makes runners feel and perform better with less fatigue. With UA HOVR, the shoe is absorbing some of the impacts an athlete’s body would normally feel, aiding in comfort and keeping legs fresh for the road ahead.

“The development of UA HOVR was inspired by the insight that every step a runner takes has the impact of 2-4x their body weight, holding them down. When designing UA HOVR, we set out to create the perfect combination of cushioning plus responsiveness and energy return – to essentially lift you up,” said Dave Dombrow, Under Armour’s Chief Design Officer. “The HOVR underfoot returns that energy and makes every stride feel light and effortless. I could not be more proud of this product and for HOVR to usher in a new chapter in the Under Armour design and innovation story.”

The UA HOVR Sonic and UA HOVR Phantom styles will be available with a high fidelity sensor embedded in the shoe. These sensor-enabled versions are digitally connected to the newest evolution of the MapMyRun app and provide the added benefits of an untethered run while tracking detailed data including stride length, cadence, pace, distance and shoe life. Traditionally, consumers would need to invest hundreds of dollars in equipment and wearables to have access to this level of data. With UA HOVR’s sensor technology, this information will sync directly from the shoes to MapMyRun – all while never needing a recharge. The digital versions of UA HOVR Sonic and UA HOVR Phantom also include an annual MVP subscription to MapMyRun with access to the world’s largest digital health and fitness community of 225 million registered users, coaching and training plans, live tracking, advanced analytics, as well as multi-language VIP support.

“Under Armour is focused on delivering runners around the world – from world champion Natasha Hastings to runners completing their first 5K – innovative solutions that provide an unparalleled running experience,” said Topher Gaylord, General Manager of UA Run. “We obsess over every detail in our running footwear to ensure supreme comfort, unrivalled performance, and the ultimate underfoot ride. With beautiful design converging with state-of-the-art digital capabilities, HOVR technology empowers athletes everywhere, at all levels of the sport, with performance advantages previously available only to the world’s most elite athletes. Put simply, Under Armour and UA HOVR make you better.”

Weighing in at 9.6oz / 272g, with an 8mm offset, the UA HOVR Sonic has a light and responsive ride, for runners who put distance first. The UA HOVR Phantom weighs 10.6oz / 300.5g and has a plush and responsive ride, for runners who want all-around cushioning. With the UA HOVR Phantom, UA leveraged its apparel DNA to create a knitted collar for superior comfort and adaptation around the ankle with a 5/8” collar and knitted sock-like feel.  The UA HOVR Sonic will retail for $100 USD and $110 USD; the UA HOVR Phantom will retail for $130 USD and $140 USD for non-connected and connected, respectively.

Both styles are now available for purchase on UA.com, at Under Armour Brand Houses and at sport speciality stores across the globe. You can also access Under Armour’s Connected Fitness Community by downloading the MapMyRun app on the App Store or Google Play™ store. To join the conversation follow @UnderArmour and use hashtag #UAHOVR. For more information visit UA.com/HOVR.

Under Armour also created an innovation film, which ushers in the UA HOVR Phantom and UA HOVR Sonic running shoes in high-energy fashion. Under city lights, a lively crew of runners sprint and leap their way through urban streets, while macro-level visuals of the foam and ‘Energy Web’ technology capture the way in which HOVR lifts you up – the cushioning and responsiveness help you physically feel lighter, minimizing the impact on your body and keeping your legs fresh. Emotionally, you feel as though you are being lifted up – the energy that comes from having achieved the euphoric runner’s high.

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New MIPS F2 and E3 Bike Helmet Safety Products Launched

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MIPS, the premier brain safety technology company, continues to expand their platform with the new MIPS-F2 and MIPS-E3 solutions. Like all MIPS products, the core technology addresses the rotational forces that are linked to brain injuries, like concussions and chronic traumatic encephalopathy, with the decades of research and study that went into the flagship MIPS-C2 system. This new product designs add additional safety benefits to more helmet designs, expanding the reach of the MIPS technology across more brands and models.

The MIPS-F2 system is built on the standard MIPS low-friction layer that provides the crucial 10-15 millimetres of omnidirectional movement in the two to three milliseconds following an impact. Unlike the MIPS system seen to date in active sports helmets, the low-friction layer in the MIPS-F2 is situated between the outer shell of the helmet and the foam liner on the interior. A series of Flexible Retention Organisms (elastomers) and nylon brackets that are moulded into the EPP allow the foam liner to move independent of the low-friction layer and the outer shell, resulting in at least a 10% reduction in the damaging rotational forces resulting from oblique impacts.

The other new product is the MIPS-E3 GlidWear liner, a dual-ply textile based insert that acts as a low-friction layer. Glidewear is composed of two facing, low-friction surfaces, multi-directional stretch fabric layers. The key sliding motion is enabled when both surfaces move independently of each other. The fabric can be either sewed or welded together to fit inside the helmet. When inserted between the comfort padding of the helmet and the energy absorbing helmet shell (EPS/EPP), the MIPS-E3 GlideWear liner provides broad coverage from rotational impacts without sacrificing comfort or sweat absorption.

“MIPS now has a long history helping to improve brain safety and risk of injury in the cycling and snow sports communities,” says Johan Thiel, CEO of MIPS. “With the broader range of solutions, we can expand on that and make it so more companies can easily and affordably incorporate MIPS into their existing designs, protecting still more athletes of all abilities and ages.”

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Suunto Spartan Sport Wrist HR received a 2017 Good Design Award

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Suunto Spartan watches continue to gain recognition for their design as Spartan Sport Wrist HR, introduced to the public in March last year, received the appreciated 2017 GOOD DESIGN™ Award. The winning watch has been designed in Finland by Suunto Industrial Designers Tuomas Reivo, Jere Lallo and Timo Yliluoma, together with the Suunto Design Team.

Timo Yliluoma, Suunto Design Manager: “Suunto has been known for great contemporary design throughout its long history. It is an honour to continue this tradition with Spartan Sport Wrist HR, and we are proud to receive the Good Design Award as a recognition of this success. Thank you and congratulations to the entire Design Team”.

GOOD DESIGN™ programme is hosted by the Chicago Athenaeum: Museum of Architecture and Design and The European Centre for Architecture Art Design and Urban Studies. Founded in Chicago in 1950, GOOD DESIGN™ remains the oldest, prestigious, and most recognized program for design excellence worldwide.

Suunto Spartan Sport Wrist HR is a premium multisport GPS watch for demanding athletes that value durability, functionality and elegant, contemporary design. All Spartan Sport watches are hand-built at Suunto’s flagship factory in Vantaa, Finland, and are made to last in the toughest conditions.

Suunto Spartan Sport Wrist HR is listed on the award’s website, and the watch is now part of the museum’s prestigious Permanent Design Collection, together with all other winning products and graphics from GOOD DESIGN 2017.

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Kinetic Fit Power-Training App Offers TrainingPeaks App Integration

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Kinetic, the leading manufacturer of premium cycling trainers, announced significant updates to the Kinetic Fit training app for iOS and Android allowing Smart Subscribers to import and ride TrainingPeaks interval workouts and opening up Fit-app compatibility to virtually all smart trainer brands.

With Kinetic’s Fit app synced to a TrainingPeaks account, riders can import a TrainingPeaks workout, ride and record it with the Fit app and export it back to their TrainingPeaks account. Round-tripping workouts between apps allows riders to get the best from each platform. While Kinetic Fit features training plans and built-in workouts, the app’s biggest strength is workout execution—riding guided, FTP-based workouts with data recording. The TrainingPeaks platform excels as an environment for planning, working with coaches, building workouts and training plans and data analysis.

“Using the Fit app and a smart trainer to ride TrainingPeaks workouts eliminates the need to print out or write down your workout details like interval numbers, lengths and associated power targets,” said David Simpson, Kinetic Marketing Manager. “The two apps save you time and work together like a coach looking over your shoulder, keeping you on target, motivated and recording your progress.”

Workouts designed in the TrainingPeaks workout creator can be ridden in ERG mode on smart trainers with the Fit app and exported back to TrainingPeaks for analysis. Exporting workout data back to your TrainingPeaks account brings everything full circle for sharing, review and analysis. “At TrainingPeaks we’re always looking for ways to help athletes train for events in the most efficient way possible,” said Ben Pryhoda, Sr. Director of Product, Device and API Integrations at TrainingPeaks. “With the Kinetic Fit app integration, cyclists can stay honest, even during their hardest intervals, and hit their training targets every time.”

Recent updates to the Kinetic Fit app for iOS also include support for Wahoo, CycleOps, Tacx, and Elite trainers via Bluetooth Low Energy (BLE). Support for Kinetic Fit for Android is slated for later in January. Virtually all smart trainers will work with the simple but powerful training app that includes structured workouts, training plans, and video integration.

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Suunto Launches Suunto 3 Fitness – a Smart Fitness Watch for Active Lifestyle

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Suunto, a global leader in sports precision instruments, introduces the new Suunto 3 Fitness, a smart and robust fitness watch for people who lead an active lifestyle and value health and wellbeing. A beautifully designed personal training companion and elegant timepiece for everyday use, the Suunto 3 Fitness delivers individual training guidance based on fitness level and even adapts to training rhythms, inspiring you to keep moving.

Suunto has a long heritage in building reliable, premium sports instruments that are trusted by professional athletes around the world. Our goal is to equip and inspire everyone to lead an active lifestyle, regardless of their sports level or background, and with Suunto 3 Fitness our sports expertise and watch craftsmanship is made available for an even wider audience. With Suunto 3 Fitness we wanted to create an affordable watch that is not only an activity tracker but a solid training companion and source of inspiration for its user,” says Sami Arhomaa, Suunto Head of Portfolio. “It has always been Suunto’s principle to design watches that are a joy to wear all day, and Suunto 3 Fitness is no exception. It serves as a beautifully designed timepiece from gym to the office.”

Adaptive training plans and real-time guidance

Packed with Suunto’s hallmark sport expertise, Suunto 3 Fitness comes with convenient wrist heart rate measurement, provided by Valencell Inc., and a heart rate-based fitness indicator that determines your current fitness level.

Training with Suunto 3 Fitness is easy. The watch automatically creates seven-day training plans, using your fitness level and overall exercise history as a base. However, if you miss an exercise, or get excited and do a little more than planned, Suunto 3 Fitness automatically adapts your training plan accordingly, so you don’t need to stress about keeping up with the plan. Additional real-time guidance with heart rate zones during every workout help ensure you train at the right intensity.

Balance exercise and rest to support overall wellbeing

Suunto 3 Fitness provides 24/7 activity tracking for steps and calories, and easy-to-follow summaries provide a view of your daily activity, helping you balance training and rest. Sleep quality tracking indicates how well sleep supports your recovery, enabling you to keep up with your active lifestyle.

Suunto developed sleep quality tracking, as well as fitness level indicator and adaptive training guidance in cooperation with Firstbeat Technologies, Suunto’s long-term partner in sports sciences.

Keep up with training goals via connected Suunto app

Suunto 3 Fitness connects to the all-new Suunto app, which will be introduced in detail later in the spring. The new app logs all your activities and keeps you up to date on your weekly training goals. The smart mobile connection also delivers incoming calls, text messages and calendar notifications to the watch.

Product highlights:

  • Adaptive training guidance
  • Activity tracking with steps, calories and sleep
  • Built-in sports modes for running, swimming, cycling, gym training and many more
  • Accelerometer-based speed, pace and distance for walking and running
  • Water resistant to 30 meters, swimming proof
  • Five fresh designs for everyday wear

The Suunto 3 Fitness will be available in the spring in five different models: Gold, All Black, Ocean, Sakura and Black. Gold and All Black ($229 MSRP) present an elegant, urban feel with gold- or black-plated stainless steel bezels and pushers. Black, Ocean and Sakura come with polished stainless steel bezels and offer a fresh, lively look at an MSRP of $199. Full product details will be released later.

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