Amer Sports Oyj : How to utilize technology in endurance training

The new book by Janne Kallio from Suunto guides the reader to combine sports watches, the latest measurement technology, and training data in endurance sport training.

Janne Kallio works on new products and solutions at Suunto, and he is also a triathlete competing in IRONMAN distances. He keeps track of the latest research on endurance sports and discussions on the topic, both professionally and as part of his hobby. Having worked at Suunto for ten years, Kallio has developed an intricate understanding of the capabilities of modern sports watches.

Kallio was surprised to notice that there was a major gap in the market for training books.

'There is an enormous number of different training guides, but not one of them instructed readers to use sports watches and other measurement devices to train better and more effectively.'

Kallio decided to write the book himself. He presented his idea to Kalle Kotiranta at Fitra, a publisher focusing on sports books. Kotiranta was immediately interested, and Kallio set to work.

After ten months' dedicated work, Kallio's book, 'Treenaa tehokkaasti - teknologia apuna kestävyysharjoittelussa' (Train effectively - technology as an aid in endurance training), is complete.

'In terms of content, everything was crystal clear, but it took some time to check all the data. I wanted to include only scientifically tested training instructions in the book. There are a lot of personal beliefs surrounding endurance training, and often they do not come with proof. I wanted to keep these out of the book. In the end, I included 72 research citations.'

While Kallio was collecting material for the book, he noticed that many instructions and beliefs connected with endurance sports are based on personal experiences and simply not true.

'For example, cold treatments do not have any benefits in terms of recovery in endurance sports, and the same applies to the popular subject of breaking training down into focused long-term periods. The lesson is that training should focus on things that matter,' Kallio emphasizes.

Getting started with the basic principles

The book is divided into three parts.

The first part covers the basic principles of endurance training, and it is the most extensive part of the book. Kallio discusses matters such as the amount and allocation of training, intensity, intensity distribution, and interval training.

The second part covers running, cycling, swimming, and triathlon. This section answers the question of how different technology products can be put to use in different endurance sports.

In the third part, Kallio investigates the actual measurement technology and measurement devices in depth. The measurement technologies included in the book are barometers, GPS, acceleration, wrist pulse rates, and cycling and running intensity. More than 30 different measurement devices are presented.
'I want to show readers what is possible today. People who take up endurance sports should understand the technological bases of the measurement devices,' Kallio says.

For active sportspeople, and also for beginners

Kallio wrote his book for active, goal-oriented endurance sport enthusiasts.

'I received feedback indicating that readers specifically want detail on the subject and information about how they should train with the help of devices. And if we took the first 100 people who bought the book, their average on the Cooper test would probably be well over 3,000 meters,' Kallio laughs.

The book also has plenty to give to beginners.

'The book contains a lot of information that can help people prepare for their first marathon or triathlon, particularly if they really want to know how training affects their physiology. The technology section also helps readers to choose their first sports watch.'

Smart training is effective

As its name suggests, the book teaches readers to train more effectively.

'Effectiveness does not mean raising the intensity,' Kallio emphasizes. 'It is about how you should train to really improve your performance. Smart training improves fitness, even if you only have a limited amount of time.'

Kallio says that getting the basics right can count for a lot.

'The key factors are the amount of training, the intensity, and the distribution of intensity. All too often, people seek better results by increasing the intensity of their training. However, in endurance training, the intensity distribution should be 80/20. 80 percent of training should be in the basic endurance area, and 20 percent should be at a higher intensity.'

Continuity makes a big difference - for example, the number of training days each year.

'If you increase the number of training days per year from 50 to 100, your fitness will certainly benefit.'

Setting goals

Before you raise the intensity of your training, it is worth identifying your personal goals.

'Improving your marathon time is a completely different objective than aiming to feel good and healthy. You need to know what you want to develop and how you need to exercise so you really do develop the desired characteristics.'

Whatever your goal, the proper use of measurement devices can help you to get there. Measurement devices can precisely show data such as your aerobic running speed, which is unique to every one of us.

Kallio emphasizes that you must follow your own feelings and mood in addition to reading the measurement device.

'If you know the basics and you know your own intensity range, it can be very effective to train in accordance with how you feel.'

Janne Kallio has worked at Suunto for 10 years. His achievements include setting up the Movescount service for Suunto, developing Suunto apps and the global online store, and contributing to building Suunto's Spartan product family. In his leisure time, Kallio is an active triathlete who last year ranked 14th in his age class in the global IRONMAN ranking.

Five tips for effective training

• Think about your goals. Adapt your training accordingly. If you want to feel good, do lots of different types of exercise. If you want to run a marathon in under three hours, focus your training intensively on running.
• Identify your own intensity ranges, also known as your thresholds. Devices can make it easy to track these during training and over the long term. Make sure you distribute your intensity correctly. Avoid the typical mistake of training too hard.
• Try to track your development and ensure that you really are making progress. A long weekly test run 3-4 months before a marathon or half marathon is a good way of monitoring how your fitness is developing.
• Learn the basics about devices and the variables they can measure. If you swim, it is a good idea to find out how your swimming technique can be measured. You can also analyze your runs retrospectively. This will help you to learn more about yourself and from any mistakes you have made.
• Have fun and be grateful. You are extremely lucky to be able to exercise. Few people in the world get the chance to do this.