TomTom Runner & Multi
Contents
1. Wear the watch in the normal way with the watch face on top of your wrist and the bottom of the watch touching your skin away from the wrist bone Do the strap up so that it is tight to your wrist without being uncomfortable You get the most accurate results from the heart rate monitor when you are warmed up Note The monitor cannot measure your heart rate while you are swimming Using the desk dock You can use the desk dock when your watch is in the wrist strap or you can remove your watch from the wrist strap first To remove the watch from the wrist strap hold the watch in one hand and lift the strap upwards away from the watch The wrist strap pops off the front of the watch To place your watch in the desk dock slide the watch into the dock following the curve of the back of the watch To remove your watch from the desk dock push underneath the screen of the watch The watch will slide out following the curve of the back of the watch Do not lift the watch from the top as this can damage the desk dock Using the bike mount Note The bike mount is included with some products and available as an accessory for others The bike mount consists of a holder for your watch and a handlebar strap to attach the clip to your handlebars To use the bike mount do the following 1 Attach the handlebar strap to the back of the holder Tip The strap has two holes so that it fits different sizes of handlebars Select th2. Battery life When the battery is fully charged your watch can be used for up to 10 hours of activities that need GPS reception such as running and cycling The battery is used more quickly if you use the backlight on your watch frequently or all the time or connect the watch to sensors such as the Heart Rate Monitor or Cadence Sensor The following tips will help your watch go longer on a battery charge Turn off night mode and touch the screen to turn on the backlight only when you need it Turn off sensors that you are not using Your watch keeps searching for sensors even if you are not using a sensor TomTom MySports app Important Before using the MySports app on your smartphone you need to link your watch to your MySports account using a computer This needs to be done only once You can download the TomTom MySports app for free from your usual app store or by going to tomtom com app To learn more go to TomTom MySports mobile app in this guide Pairing your watch with your phone To learn more go to Phone in this guide Your watch About your watch When you use your watch you start from the clock screen This screen shows the time and date The hour number is shown slightly dimmed and the minutes are shown brighter so you can see the precise time more clearly Use the button to move up down left or right to other screens on your watch Left opens the Status screen Down opens the Settings me
3. Select Metrics then move right Select Speed Avg Speed Pace or Avg Pace To choose to see speed pace or both metrics move down to the Settings menu Select Metrics then move right Select Speed then move right Select Speed Pace or Both Settings for Cycle activities Note Cycle is available on the TomTom Multi Sport You can log your heart rate speed and location using the integrated sensors when cycling If you want to review your performance while cycling in the interest of your own safety it is best to mount the GPS watch using the supplied bike mount so that you can keep both hands on the handle bars If you want to review your heart rate while cycling we recommend connecting an optional external heart rate sensor so that you can review your heart rate safely Setting the wheel size for use with a cadence sensor If you are using a cadence sensor you should set the Wheel size setting to increase the accuracy of the metrics provided by the sensor This setting is the circumference of your rear tire in millimeters mm To set your wheel size do the following 1 From the activity start screen move down to open the Settings menu 2 Select Wheel size then move right 3 Set the size so it s correct for your rear wheel To find the circumference of your rear wheel you can either measure the wheel yourself using a tape measure or look up the value in an online calculator For example on this site you can find th
4. computer TomTom MySports Connect automatically updates QuickGPSfix on your watch QuickGPSfix information is valid for three days after you download it These symbols are used to show the status of QuickGPSfix af QuickGPSfix on your watch is up to date QuickGPSfix on your watch is out of date If the QuickGPSfix information on your watch is out of date your watch still works as usual It may however take longer to get a GPS fix when you want to start an or activity If you see this icon you are using a very old version of the software and should update your watch as soon as possible Version the software version number and serial number of your watch You may need this information if you contact Customer Support Every time you connect your watch to your comput er TomTom MySports Connect checks if a software update is available for your watch 11 Performing a Reset Soft reset A soft reset is performed each time you disconnect your GPS Sports watch from a wall charger or computer To perform a soft reset on your watch follow these steps 1 Connect your watch to a wall charger or computer Wait until your watch shows a battery symbol If you are using a computer wait until MySports Connect finishes updating your watch 2 Disconnect your watch from the wall charger or computer The software on your watch restarts This performs a soft reset on your watch Recovery mode The recovery mode allows you to
5. just above the base of your breastbone Make sure the monitor is the right way up so that the word TomTom is the right way up for someone standing in front of you po 1 Pos Ve amp x Tip Wet the sensors on the inside of the strap before placing it around your chest This makes it easier for the monitor to pick up your heartbeat 3 From the clock screen on your watch move down 4 Select Sensors then move right 33 5 Select Heart then move right to turn it on 6 When you begin an activity your watch connects to the monitor and you see a heart icon at the bottom of the screen Y When your watch is trying to connect to the monitor the heart flashes If your watch finds more than one monitor the first time it tries to connect to your monitor your watch doesn t know which monitor to connect to Move to a place where there are no other monitors within range of your watch When you have connected to your monitor once your watch always reconnects to your monitor While you train you can choose to show your heart rate You can also use a training program to train to a target heart rate zone You can also use the external Heart Rate Monitor with other Bluetooth Smart Ready devices and apps See the documentation that comes with your product or app for more information To change the CR2032 battery in the monitor use a coin to open the back of the monitor The battery must be recycled or disposed of acc
6. list or enter a search term We hope you enjoy reading about and most importantly achieving your fitness goals using your new TomTom GPS Sports Watch What s new What s new in this release New Freestyle activity type For TomTom Multi Sport owners you can select a freestyle GPS enabled activity type for any non running cycling or swimming activities so you keep a clean history totals for the main activity types To learn more go to About activities in this guide New Race This Feature Race against a specific activity using the MySports Race this button To learn more go to Race in this guide Getting started Before you start training it s a good idea to charge your watch download any software updates and download QuickGPSfix Note QuickGPSfix helps your watch get a GPS fix and find your location quickly 1 Download TomTom MySports Connect from tomtom com getstarted sports and install it on your computer TomTom MySports Connect is available for free 2 Place your watch in the desk dock and connect the dock to your computer Follow the instructions that TomTom MySports Connect gives you BEE After your watch is charged you can start your first activity Tip Your watch is fully charged when the battery animation stops moving and shows a full battery You should connect your watch to your computer regularly to charge it upload activities download software updates and download QuickGPSfix information
7. menu Alarm Select Alarm to turn the alarm on and off and to set the alarm time When the alarm goes off you can choose to stop it or snooze If you snooze the alarm it goes off again in 9 minutes Time Select Time to set the time on your watch The time is either set using the 12 or 24 hour clock depending on the setting for 24HR Date Select Date to set the date on your watch 24HR Select 24HR to switch between using the 12 hour clock and the 24 hour clock to display and set the time Move right to switch between ON and OFF for this setting Sensors From the clock screen move down to open the Settings menu then select Sensors and move right to open the Sensors menu You can turn on and off two types of sensors 28 Heart this is a built in or external heart rate monitor Bike this is a cadence and speed sensor Tip To help your watch last for up to 20 longer on a battery charge turn off sensors that you are not using Your watch keeps searching for sensors even if you are not using a sensor You can check if a heart rate monitor or sensor is working without having to start an activity See Testing a heart rate sensor Testing a heart rate sensor You can check if a heart rate monitor or sensor is working without having to start an activity Do the following 1 From the clock screen move down to open the Settings menu 2 Select Sensors and move right to open the Sensors menu 3 Select Heart and
8. reinstall the software on your watch without deleting any personal data and settings To perform a reset on your watch using the recovery mode follow these steps 1 Connect your GPS Sports watch to your computer and wait until MySports Connect finishes updating your watch 2 On your watch move DOWN but keep the button pressed 3 Disconnect the USB cable from your computer 4 Keep pressing the button until your watch shows a watch connected with a computer and tomtom com reset 5 Release the button and connect the USB cable to your computer 6 Click Update in MySports Connect If the USB port on your computer is not easily accessible connect the dock to the computer without the watch Then move down from the clock screen while you slide the watch into the dock Factory reset Important When you perform a factory reset in MySports Connect all personal data and settings including your export settings for MySports Connect are deleted from your watch This action cannot be undone You should only use a factory reset as a last resort to restore your watch or if you really want to remove all your data and settings A factory reset reinstalls the software on your watch and this removes the following Your activities Your settings on the watch Your settings for uploading activities in MySports Connect Important When you perform a factory reset do not disconnect your watch before MySports Connect has finished re
9. you clean your watch once a week if you use it frequently Wipe the watch with a damp cloth as needed Use mild soap to remove oil or dirt Do not expose your watch to strong chemicals such as gasoline cleaning solvents acetone alcohol or insect repellents Chemicals can damage the watch s seal case and finish After swimming rinse your watch with tap water and dry it with a soft cloth If your watch has a built in heart rate monitor also do the following Clean the sensor area and connection pads with mild soap and water as needed Do not scratch the sensor area Protect it from damage The heart rate monitor lf your watch has an integrated heart rate monitor it can help you train more efficiently You can choose to use the built in heart rate monitor an external one mounted on your bike handlebars for example or not to use a monitor at all How the monitor works Your heartbeat is measured by using light to measure changes in your blood flow This is done on the top of your wrist by shining light through the skin onto the capillary veins just below the skin and detecting the changing light reflections The performance of the heart rate monitor is not affected by skin type body fat percentage or body hair It IS however affected by how you wear the watch on your wrist and by whether you have warmed up or not Using the heart rate monitor To get the best performance from the heart rate monitor follow these tips
10. your watch for that type of activity To see the summary or history of your training for each type of activity on your watch do the following 1 2 From the activity start screen move up to open the History for that type of activity From the list select the activity you want to look at The list shows the date and time you started the activity Move right Some basic information about the activity is shown The information available depends on the activity Transferring your activities to TomTom MySports Connect your watch to your computer to transfer details of your activities to TomTom MySports or another sports website that you choose using TomTom MySports Connect You can also transfer details about the activity to your computer in several different file formats 27 Settings About settings From the clock screen move down to open the Settings menu These settings determine the overall behavior of your watch For each activity there are also settings related to that activity The following settings are available for your watch Clock Sensors Phone Airplane mode Options Profile Standards These settings are available for activities Settings for Running activities Settings for Cycle activities Settings for Swim activities Settings for Treadmill activities Clock From the clock screen move down to open the Settings menu then select Clock and move right to open the Clock
11. 28 A 28 E AA II A A II II A heen Eee 28 A O A SR an ee Oe a RP MRC 28 Testind a heartrale SCNSON mai is 29 AU A A A a 29 Ariane mode e e a a as e da a 30 OPONE ass sess Sate ae lS Sect ld aio fl dt lcd 31 o clea a a a a gate eemamaennse tesa 31 O 32 Adding sensors PATOL SSIS OS sciences e e ea ea External Aea Rate MOH O iio iii Cadence Or Speed SENSO mecina a a a a e AA TomTom MySports account TomTom MySports Connect TomTom MySports mobile app Addendum Copyright notices 33 33 34 38 39 40 41 44 Welcome This Reference Guide explains everything you need to know about your new TomTom GPS Sports Watch If you want a quick read of the essentials we recommend that you read the Getting started page This covers downloading TomTom MySports Connect and using the desk dock After that if you have a smartphone you will probably want to download the TomTom MySports app for free from your usual app store or by going to tomtom com app Important Before using the MySports app on your smartphone you need to link your watch to your MySports account using a computer This needs to be done only once For information about what you see on the watch go to Here are some good starting points What s new in this release About your watch Starting an activity Training programs Settings Tip There are also frequently asked questions FAQs at tomtom com support Select your product model from the
12. TomTom Runner amp Multi Sport Reference Guide 1 8 TOMTOMY Contents Welcome 4 What s new 5 Watts NeW IR TIS ClGASS it das 5 Getting started 6 Your watch 7 A E E 7 Weaning our Wale Moses e r inicd n 7 Gleanino vour Wate erin aa i aa a aaa ana r A 8 TAG NS ane Pale Monto nea a 8 SIG eNOS SIC A e a 9 dE Ile hi aa 9 WA ACTA PP Sa anteacaosusaaceoausb ed eecateues anebacaacimsteosesbatsacteaeicedes 11 Fenomeno dto ducto lacioda duro cacio incitar tulo 12 Activities 14 ADOURACIVIIO Samson nato rasca 14 SaN Aa ACV ias 14 Pausing and stopping an ACTIVItY cccococnnnccconcncononcnnnnonnnnnnnnnnnnnnoncnnononnnnononnnnnonnnnnnnonnnnnnnnnnnnonanenes 15 Choosing which metrics to display iii 15 Settings Tor RUANDO ACUVIE S dd AAN NT 17 SENOS Or CVCE ACUVIIES adi 17 Settings ior SWIMMING ACIVIM SS alias 17 Settings for Treadmill ACtiVitiOS ooocccccccconncnnnnocoonnnnnnonononcnnnononnnnnnnononnnnnnnononnnnnnnononnnnnnnononnnnnnnss 18 Taning PrO ANS aenn NS A a a rere cniaeas 20 ADOULTaming Programs dean raid ricas 20 A re ten esos eto sets we eet wean e a oe meats 20 E O cat E AE E ae need A eatin eet T A 20 A waste tahoe E TE ATE E aio ewuane scouts 21 O 22 A A RO 22 A nn eee Ae Suet eons ate ss A EAE AO ear emcee ote ee ee 25 Usmo the SOW AU Ms a cet ca mcs ded hei Pan answered vee 26 Tracking your ACTIVIN Sinai SoniccuntraisucGuan aiueds aibvigostin dre Guu tanccvavmaustnivandcdvinedeaies 27 Settings
13. e circumference using the diameter of the wheel and the thickness of the tire www bikecalc com wheel size math For example if your wheel size is 700c and the tires are 25 mm thick the circumference is 2111 mm This is the value you should enter Note To get help on choosing which metrics you want to see during an activity see Choosing which_metrics to display Settings for Swimming activities Note TomTom Runner Cardio and TomTom Multi Sport Cardio are water resistant You can swim with these watches However the built in Heart Rate Monitor does not work under water Before you start a swimming activity you should check two settings The Pool size setting for the pool in which you are swimming This setting is the length of the pool in meters or yards 17 The Wrist setting for the wrist you wear your watch on As you swim your watch registers your strokes and the number of turns you make in the pool To calculate the distance you have swum and your speed your watch uses the pool size and the number of turns you have made If the pool size is not accurate the metrics for your swimming activity cannot be worked out correctly Your watch needs to know which wrist you wear your watch on so it can register your strokes To change the Pool size and Wrist settings do the following From the activity start screen move down to open the Settings menu Select Pool size then move right Set the size so it shows the correct len
14. e hole that fits your handlebars best lee PF Hay a Sa 2 Place the strap on your handlebar and wrap it around the bar 3 Use the clip on the bottom of the holder to attach the handlebar strap to it The strap should now be attached securely around the handlebar 4 Remove your watch from the wrist strap and place it in the holder Make sure it clips securely into place 10 Close the handlebar strap over the top of the watch attaching it to the top of the holder using the clip Watch status From the clock screen move left to open the status screen The status screen shows the following information Battery the battery power left on your watch To charge the battery place the watch in the desk dock and connect the dock to your computer Storage the amount of free space available on your watch If you are running out of space connect your watch to your computer TomTom MySports Connect transfers the workouts or activities to your computer You can choose to have activities uploaded automatically to your account on the TomTom MySports website or another website you have chosen Tip The history which is the summary of your workout remains on your watch QuickGPS the status of the QuickGPSfix information on your watch QuickGPSfix helps your watch find your precise location quickly so that you can start your activity To update the QuickGPSfix information on your watch connect your watch to your
15. elp Changes or modifications not expressly approved by the party responsible for compliance could void the user s authority to operate the equipment FCC ID S4L8RS00 S4L8RA0 IC ID 5767A 8RSOO 5767A 8RAO FCC RF Radiation Exposure Statement The transmitters within this device must not be co located or operating in conjunction with any other antenna or transmitter This equipment complies with IC radiation exposure limits set forth for an uncontrolled environment End users must follow the specific operating instructions for satisfying RF exposure compliance To maintain with IC RF exposure compliance requirements please follow the operation instructions in this manual Responsible party in North America TomTom Inc 24 New England Executive Park Burlington MA 01803 Tel 866 486 6866 option 1 1 866 4 TomTom Emissions information for Canada Operation is subject to the following two conditions This device may not cause interference This device must accept any interference including interference that may cause undesired operation of the device 42 Operation is subject to the condition that this device does not cause harmful interference This Class B digital apparatus complies with Canadian ICES 003 The Country Code Selection feature is disabled for products marketed in the US or Canada Equipment is certified to the requirements of RSS 210 for 2 4 GHz IMPORTANT NOTE IC Radiation Exposure Statement This e
16. es The distance measurements your watch makes for Treadmill activities are less accurate than for Run activities When you run outdoors your watch uses GPS to measure the distance you cover If you calibrate your watch the distance measurements for Treadmill activities become more accurate To calibrate your watch do the following 1 During your first Treadmill activity run for a short time such as 1 m or 1 km then pause your watch and the treadmill To pause your watch move left during the activity On your watch move down to open the Settings menu Select Calibrate then move right Change the distance to 1 m or 1 km to match the distance shown on the treadmill Move right to go immediately back to the activity screen as 18 Calibrating your watch at the end of a Treadmill activity Every time you finish a Treadmill activity your watch asks you if you want to calibrate the distance measurement your watch has made with the distance measurement shown by the treadmill Select Yes to calibrate the distances If you calibrate the distance your activity record is more accurate and the metrics for your training are more accurate Choosing other metrics to display Note To get help on choosing which metrics you want to see during an activity see Choosing which metrics to display To choose to see just one metric for soeed average speed pace or average pace move down to the Settings menu Select Metrics then move right Se
17. ess Endure select this zone for moderate to high tempo training to improve your lung and heart capacity Fat Burn select this zone for moderate tempo training that is great for weight loss Easy select this zone for easy tempo training mostly used for warm up and cool down Custom select this option to set your own minimum and maximum heart rate Se S YS Monitoring progress in a heart rate zone Note For your watch to be able to measure your heart rate it must be connected to a Heart Rate Monitor From the activity progress screen move right to scroll through graphs showing how close your training is to the zone you set The graph shows if you are above or below your target zone and by how much throughout your activity The zone you are using is highlighted in white Move right to see the heart rate zone summary 24 PM gt This graph shown above is a heart rate zone summary lt shows the percentage of time spent in each zone with your current zone highlighted in white q 121 bpm This graph shows your heart rate over the last 2 5 minutes of activity Tip You can view your progress in a heart rate zone even when you are using a Graphical Training Partner like Race or Goal During training from the screen showing a main metric move right to see the graphical training screen Move down to see the heart rate zone screens as described above Race How to get there Activity screen gt Move Dow
18. evious activity and you have a remaining race distance of 2 3 kilometers 1 4 mi Tip To get information on adding previous activities to your watch go to tomtom com support and read the FAQ Using the stopwatch To use the stopwatch do the following 1 From the clock move right 2 Select Stopwatch then move right Your watch shows an image of a stopwatch and the word GO 26 3 4 Move right to start the stopwatch The stopwatch starts and shows the elapsed time To pause the stopwatch move left Move right to resume counting Tip When paused to see more of your previous laps move down and move up To mark each lap touch the right side of the watch screen while the stopwatch is running or move right The big number is the total elapsed time of all your laps added together Your current lap time for example lap 12 below is shown under the total elapsed time Your previous laps here laps 11 and 10 are shown under your current lap TomTom 39 44 1 12 11 44 44 11 8 05 44 10 5 42 91 To see more of your previous laps move down and move up To leave the stopwatch activity move left two times Tip The stopwatch does not run in the background after you leave the stopwatch activity No GPS information or activity information is stored Tip To reset the stopwatch leave the stopwatch activity and then go back into it again Tracking your activities Whenever you train your activity is logged by
19. f the crankarms on your bike The magnet should face the chainstay where you attached the chainstay sensor Tip Make sure the different parts of the Cadence Speed Sensor are lined up correctly on your bike The spoke magnet should pass the main body of the chainstay sensor and the crank arm magnet should pass the tip of the sensor Once you have adjusted the sensors to the right position tighten the cable ties so they are held securely in place 5 On your watch set the wheel size to help increase the accuracy of the metrics provided by the sensor The wheel size is the circumference of your tire in millimeters mm 6 Move your bike or its crankarm so that at least one of the magnets passes the sensor This switches on the sensor 7 From the clock screen move down 8 Select Sensors then move right 9 Select Bike then move right to turn it on 10 When you begin a workout your watch connects to the sensor and you see an icon of a chainring at the bottom of the screen ES When your watch is trying to connect to the Cadence Speed Sensor the chainring flashes The first time your watch tries to connect to your sensor if it finds more than one sensor your watch doesn t know which sensor to connect to Move to a place where there are no other sensors within range of your watch 36 When you have connected to your sensor once your watch always reconnects to your sensor When the chainring icon has stopped flashing
20. gth for the pool Move left to go back to the Settings menu Select Wrist then move right Change the setting to the wrist on which you wear your watch if necessary Move right to go immediately back to the activity screen Oe ON eee I When you select Swim your watch does not use its internal GPS receiver To set other metrics such as strokes do the following 1 From the activity start screen move down to the Settings menu 2 Select Display then move right 3 Select Left or Right to set the metric shown on the left or the right 4 Select the metric to be displayed from the list such as Strokes or Lengths Settings for Treadmill activities Your height is set on the very first use of your watch Before you start an activity on the treadmill for the first time you should check that your height has been set correctly You can do this in your TomTom MySports account or on your watch As you run on a treadmill your watch registers the number of times you swing your arm back and forth and how quickly This matches the number of strides you make as you run Your watch uses your height to calculate the length of your stride and from this the distance you have run and your pace To check your height on your watch do the following 1 From the clock move down to open the Settings menu 2 Select Profile then move right 3 Select Height then move right 4 Set your height Calibrating your watch for Treadmill activiti
21. in the right place to set up the rest of that interval set including work rest etc During interval training you see an alert for the next stage of interval training TomTom 21 You see the name of what you are doing and how long this part of the set is in either time or distance You are also warned with beeps and buzzes when you need to switch to the next stage in your interval training Laps How to get there Activity screen gt Move Down gt Training gt Laps gt Time Distance or Manual Select this option to measure your activity against set lap times distances or by manually recording when you complete a lap You can set up your watch to measure laps in three ways Time select this option to set a duration for a lap After you start your activity your watch alerts you when the time for each lap passes If you set a lap time of 1 minute your watch alerts you each minute and the screen shows the number of laps completed Distance select this option to set the length of a lap After you start your activity your watch alerts you whenever you reach the target distance for one lap If you set a lap distance of 400 m your watch alerts you after each 400 m you cover and the screen shows the number of laps completed Manual select this option to record yourself when you complete a lap To mark the end of a lap touch the right side of the watch screen in the same place you touch to activate the backlight Y
22. lect Speed Avg Speed Pace or Avg Pace To choose to see speed pace or both metrics move down to the Settings menu Select Metrics then move right Select Speed then move right Select Speed Pace or Both 19 Training programs About training programs For each type of activity the following training programs are available None Goals Intervals Laps Zones Race From the clock screen do the following to see the list of training programs 1 Move right and then select your choice of activity 2 Move right 3 Move down and select Training 4 Move right and choose a training program When you select a training program your watch remembers which program you are using and any options you have selected for that program Tip If you want to start a program immediately after selecting it move right to go straight to the activity screen none How to get there Activity screen gt Move Down gt Training gt None Select this option to do your activity without using a training program In this mode your watch records your activity and shows metrics for your activity Goals How to get there Activity screen gt Move Down gt Training gt Goals gt Distance Time or Calories Select this option to set yourself training goals You can set yourself three types of goals Distance select this option to set yourself a distance to cover in your activity Time select this option to set yourse
23. lf a duration for your activity Calories select this option to set yourself a number of calories to burn during your activity The calories burned can be calculated more accurately if you set your profile Watching your progress To see an overview of your progress towards your goal move right from the activity progress screen 20 This screen shows the percentage of your target you have reached and the remaining distance time or number of calories TomTom Tip When running you can head away from home until your progress reads 50 and then turn and come back again Progress alerts When training to a goal your watch alerts you at these stages 50 90 100 110 Intervals How to get there Activity screen gt Move Down gt Training gt Intervals gt Warmup Work Rest Sets or Cooldown Select this option to use interval training Interval training is short periods of exercise followed by rest The main aim of interval training is to improve speed and cardiovascular fitness For example during a 20 minute walk jog workout you could do an 8 minute fast walk followed by 3 sets of 1 minute running and 2 minutes walking then a 5 minute walk to cool down For warm up work rest and cool down you can set either a time or a distance For sets you choose the number of sets you want to include in your interval training program Tip If you move right after setting the warm up details you are then
24. lly when in range of your phone Note You cannot use the MySports app to transfer activity information to other sports websites Transfers any settings you make on TomTom MySports to your watch Updates the QuickGPSfix information on your watch Provides an alternative to TomTom MySports Connect for transferring activity information to your MySports account and updating QuickGPSfix Supported phones and mobile devices The TomTom MySports app is supported on the following phones and mobile devices iPhone 4S or later iPod touch 5th generation Pads or later All iPad mini Before using the TomTom MySports app Important Before using the MySports app on your smartphone you need to link your watch to your MySports account using a computer This needs to be done only once You can download the TomTom MySports app for free from your usual app store or by going to tomtom com app 40 Addendum Warning Always consult a physician before starting an exercise program lf you have a pacemaker or other implanted electronic device consult your physician before using this product The use of this product while exercising might distract from your surroundings or your activity How TomTom uses your information Information regarding the use of personal information can be found at tomtom com privacy Battery and Environmental information This product uses a lithium polymer battery that is not user accessible or user re
25. move right You see ON OFF or EXTERNAL If the setting is set to ON or EXTERNAL you see bpm which means that your heart rate is measured in beats per minute You then see either your heart rate shown immediately or dashes which blink to show that your watch is searching for the heart rate sensor Tip When the heart rate is detected the monitor stays active for another 30 seconds in case you want to start an activity right away Phone For information as to why you should want to pair your watch with your phone or mobile device see TomTom MySports app To pair your watch with a phone or mobile device do the following 1 Make sure that your phone or mobile device is close by 2 On your phone make sure that Bluetooth is enabled 3 From the clock screen on your watch move down to open the Settings screen then select Phone and move right 4 Move right to start pairing 5 On your phone start the MySports Connect app and tap to connect TomTom tomtom com app PAIR NEW F 6 When the name of your watch appears tap on it 7 On your phone enter the pin number shown on the watch then tap Pair Your watch is now paired with your phone or mobile device 29 When pairing has been completed you see a Connected message on your watch TomTom S Connected TOM S IPHONE As long as you have the mobile app active or running in the background on your phone or mobile device the watch automatically tries to c
26. n gt Training gt Race gt Recent or MySports Select this option to race against one of your ten most recent activities or race against an activity from the MySports website Tip To add more races to the website click RACE THIS on the activity details page for a particular activity on the MySports website 25 Note If your watch is already connected to the website and you make changes to your races the changes won t get synchronized automatically you need to disconnect and reconnect your watch ma TOMTOM i 4 Tul 3014 07 02 mee 11 05xm 00 31 55 FRAN any AL bas 0208 11 140 A TRAININGS 2014 06 10 TOB EM 5012 RESULT Y 19 37 JA RACE rest PEE w ake S pE The activity or race from the MySports website consists of a distance and a time When you use the Race training program you can see if you are ahead or behind in the race and by how much as you train On your watch move right from the activity screen to see a representation of the race The graphics screen shows whether you as shown by the black arrow are pacing ahead or behind your previous activity as shown by the shaded arrow The distance at the top of the screen shows the remaining distance in the race and the distance at the bottom shows how much you are ahead or behind TomTom Your watch alerts you so you know whether you are in front 1 or behind 2 in your race In this example you are 23 meters 75 ft behind your pr
27. ncy energy and if not used properly that is in strict accordance with the instructions in this manual may cause interference to radio communications and television reception Operation is subject to the following two conditions 1 this device may not cause harmful interference and 2 this device must accept any interference including interference that may cause undesired operation of the device This device has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for h
28. ng activities The SWOLF score is calculated by adding the time in seconds and the number of strokes you make to swim one length of the pool SWOLF shows your swimming efficiency The lower the score the better The word SWOLF is a portmanteau of swimming and golf TomTom 9 3913 20 distance Icons on the screen The following icons can be shown along the bottom of the screen while you are training Fj This symbol shows the strength of GPS reception While your watch is aul looking for GPS satellites the satellite images flashes The heart symbol shows that your watch is connected to a Heart Rate Y Monitor When your watch is trying to connect to the Heart Rate Monitor the heart flashes The chainring symbol shows that your watch is connected to a Cadence A Sensor When your watch is trying to connect to the Cadence Sensor the chainring flashes This symbol shows the battery status 16 Settings for Running activities Before you start an activity you can choose a training program and also decide what information you would like to see as you train There are a wide range of metrics that you can choose to see while running including calories heart heart rate zone and distance Note To get help on choosing which metrics you want to see during an activity see Choosing which metrics to display To choose to see just one metric for speed average speed pace or average pace move down to the Settings menu
29. nu Right opens the Activities menu Up from the clock moving up doesn t open another screen GPS receiver While you train the GPS receiver should face upwards Touch this area of the screen to turn on the backlight SP PUNA The clock screen shows the time and date You can choose to show the time in 12 hour or 24 hour format by moving down to open the Settings menu then selecting Clock Using your watch Move up or down to select items in a menu Move right to select an item and open the menu for that item Move left to exit a menu To select an option in a menu make sure it is highlighted when you leave the menu Your watch remembers the option you highlighted If an option in a menu switches on and off move right to change the setting Wearing your watch Built in Heart Rate Monitor The built in Heart Rate Monitor in the TomTom Runner Cardio and the TomTom Multi Sport Cardio uses the reflection of light through the skin to pick up your heartbeat The way you wear your watch is important because it can affect the performance of the Heart Rate Monitor Wear the watch in the normal way with the watch face on top of your wrist and the bottom of the watch touching your skin away from the wrist bone Do the strap up so that it is tight to your wrist without being uncomfortable You get the most accurate results from the heart rate monitor when you are warmed up Cleaning your watch It is recommended that
30. o set what your watch does as you move through menus Your watch can do the following Make a clicking sound Vibrate buzz for short time You can turn both on or off or turn only one on Demo Select Demo to turn the demo mode on and off In demo mode your watch behaves as if ithas a GPS fix and you are training even if you are not Any activities completed in demo mode are not added to your history of activities Night Select Night to turn the night mode on or off If the night mode is on the backlight comes on and stays on during an activity When you stop the activity the light goes off again Note The battery will run down much more quickly than normal if you use the night mode while training Lock Select Lock to turn the activity lock function on and off The lock function prevents your current activity from being paused or stopped if you accidentally move left Profile From the clock screen on your watch move down to open the Settings menu then select Profile and move right to open the Profile menu Select the following options to set your data in each case Weight Height Age Sex Information from your profile is used for the following To work out the number of calories you burn during an activity To set the target heart rates for you in the heart rate training zones The zones are worked out by your TomTom MySports account To work out your stride length if you are training on a
31. onnect when it has a new activity to upload or when the QuickGPSfix data is out of date If you open the MySports app on your phone and it is trying to connect to your watch you may need to wake up your watch by moving away from the clock screen Move down left or right from the clock screen Synchronizing your activities You can automatically upload your activities to your TomTom MySports account by using this setting From the clock screen on your watch move down to open the Settings screen then select Phone and move right Select Sync If automatic uploading is currently switched OFF move up or down to switch automatic uploading on Airplane mode From the clock screen on your watch move down to open the Settings screen select Airplane mode and then move right TomTom SENSORS PHONE OPTIONS PROFILE SETTINGS Move up or down to switch on airplane or flight mode When airplane mode or flight mode is switched on an airplane icon is shown on the clock screen and all Bluetooth low energy also known as BLE or Bluetooth Smart connectivity is disabled To switch airplane mode off move up or down again 30 Options From the clock screen move down to open the Settings menu then select Options and move right to open the Options menu Units Select Units to set the distance and weight units used on your watch You can select any combination of miles or kilometers and pounds or kilograms Click Select Click t
32. ording to local laws and regulations Cadence or Speed Sensor The TomTom Cadence Speed Sensor consists of the following parts 1 2 3 us 1 Spoke magnet 2 Crankarm magnet 3 Chainstay sensor 4 Cable ties To use the TomTom Cadence Speed Sensor with your watch do the following 1 Attach the chainstay sensor to the chainstay on your bike using three of the cable ties provided Use two ties for the main body of the sensor and one tie for the smaller part of the sensor You may need to adjust the position of the sensors so don t tighten the ties completely just yet 34 Important The smaller part of the sensor needs to face the crankarms and should not be attached to the top of the chainstay You may have to tilt the main body of the sensor towards the wheel depending on your bike You should make this adjustment after you have attached the spoke magnet 2 Attach the spoke magnet to one of the spokes on your bike The magnet should face the chainstay where you attached the chainstay sensor 3 Adjust the position of the sooke magnet and the chainstay sensor so that when the wheel turns the spoke magnet passes the tip of the main body of the chainstay sensor Important The distance between the chainstay sensor and the spoke magnet should not be more than 2 mm when they pass each other On some bikes you may have to tilt the main body of the sensor towards the wheel 35 4 Attach the crankarm magnet to one o
33. orner of the screen When it s ready to start an activity your watch shows the message GO and the GPS icon stops flashing oe yl 14 For Cycle activities if you are using a cadence sensor once your watch is connected to the sensor your watch shows the message GO The cadence sensor is then used to provide speed and distance information about your activity Your watch may not have a GPS fix at this point If you would like to track the route of your activity wait until the GPS icon stops flashing before starting your activity Note It can take a moment to find your GPS position especially the first time you use your watch or if the QuickGPSfix information is not up to date Moving does not speed up getting a fix so stay still and wait until your position has been found To ensure good GPS reception make sure you are outdoors with a clear view of the sky Large objects such as tall buildings can sometimes interfere with reception If your watch has a heart rate monitor you may see a message saying Warm up at the start of an activity while your watch gets a GPS position This is because the monitor performs most accurately when you are warmed up with good circulation in your arms From this screen move in one of these directions to choose an option Right start your activity once your watch has a GPS fix Down select a training program or set the information displayed while you train Up see your past activities Lef
34. our watch shows the number of laps completed and alerts you that a lap is complete Zones How to get there Activity screen gt Move Down gt Training gt Zones gt Pace Speed Heart or Cadence Select this option to train within a target zone You can select from the following training zones depending on the activity Pace select this option to set your target time per mile or kilometer You can set your target time and a minimum and maximum above and below the target that you allow yourself Speed select this option to set your target speed and a margin above and below the target that you allow yourself Heart select this option to set your target heart rate using a custom heart rate zone or choose a predefined heart rate zone For your watch to be able to measure your heart rate it must be connected to a Heart Rate Monitor Cadence select this option to set your target cadence for your cycling activity For your watch to be able to track your cadence it must be connected to a Cadence Sensor You can set your target cadence and a margin above and below the target that you allow yourself Not all watches are able to connect to a cadence sensor 22 Setting a zone for Heart and Pace If you want to set up a custom heart rate zone or a pace zone choose a minimum and maximum as shown below TomTom BPM 110 130 MIN MAX HEART RATE Setting a zone for Speed and Cadence If you want to set up a speed o
35. oving up and down The text underneath the main metric shows which information is currently being displayed Setting the minor metrics Do the following to choose the information shown by the smaller figures 1 From the activity start screen move down to the Settings menu 15 n PUN Select Metrics then move right Select Display then move right Select Left or Right to set the metric shown on the left or the right Select the metric to be displayed from the list The metrics that are available depend on your current activity Some examples of metrics available Pace your current pace Average pace your average pace for the current activity Lap time the length of time taken for the current lap Lap distance the distance covered in the current lap Ascent the total you have climbed while cycling This metric is only available if your watch has a built in barometric sensor Tip Move left from the clock screen If your watch has a serial number starting with HD or HF your watch has a barometric sensor Gradient the degree of slope of the ground on which you are cycling This metric is only available if your watch has a built in barometric sensor Heart rate your heart rate This metric is only available if you have a Heart Rate Monitor connected Speed Pace or Both for activities other than swimming you can choose to see speed pace or both metrics at once SWOLF this metric is only given for swimmi
36. placeable Do not open the case or attempt to remove the battery Substances in the product and or battery may be harmful to the environment or your health if disposed of improperly The battery contained in the product must be recycled or disposed of properly according to the local laws and regulations and always kept separate from household waste ES E A F al 3 AN 5 F s Fa L O En WEEE directive The WEEE symbol on the product or its packaging indicates that this product shall not be treated as household waste In line with EU Directive 2012 19 EU for waste electrical and electronic equipment WEEE this electrical product must not be disposed of as unsorted municipal waste Please dispose of this product by returning it to the point of sale or to your local municipal collection point for recycling By doing this you will help conserve the environment Battery operating temperatures Operating temperatures 20 C 4 F to 60 C 140 F Do not expose to temperatures beyond this R amp TTE directive Hereby TomTom declares that TomTom products and accessories are in compliance with the essential requirements and other relevant provisions of EU Directive 1999 5 EC The declaration of conformity can be found here tomtom com legal CE 41 FCC information for the user HS THE DEVICE COMPLIES WITH PART 15 OF THE FCC RULES Federal Communications Commission FCC Statement This equipment radiates radio freque
37. quipment complies with IC RSS 102 radiation exposure limits set forth for an uncon trolled environment This device and its antenna s must not be co located or operating in conjunction with any other antenna or transmitter Regulatory Compliance Mark O This product displays the Regulatory Compliance Mark RCM to show that it complies with relevant Australian regulations Notice for New Zealand This product displays R NZ to show it complies with relevant New Zealand regulations Customer support contact Australia 1300 135 604 New Zealand 0800 450 973 Model names 8RS00 8RAO 43 Copyright notices O 2014 TomTom All rights reserved TomTom and the two hands logo are registered trademarks of TomTom N V or one of its subsidiaries Please see tomtom com legal for limited warranty and end user license agreements applying to this product Linotype Frutiger and Univers are trademarks of Linotype GmbH registered in the U S Patent and Trademark Office and may be registered in certain other jurisdictions MHel is a trademark of The Monotype Corporation and may be registered in certain jurisdictions AES code The software included in this product contains AES code under Copyright c 1998 2008 Brian Gladman Worcester UK All rights reserved License terms The redistribution and use of this software with or without changes is allowed without the payment of fees or royalties provided that the following conditions a
38. r cadence zone choose a target value and allowed percentage to deviate as shown below TomTom RPM 100 10 r CADENCE Monitoring your progress From the activity progress screen move right to see a graphical overview of how close your training is to the zone you set The graph shows if you are above or below your target zone and by how much throughout your activity You regularly receive alerts to tell you if you are in your zone or outside your zone If you are outside your training zone an alert is played and the screen shows if you are above or below your zone When you are back in your training zone an alert is played and the screen shows a target symbol TomTom 10 23 o 23 Heart rate zones Note For your watch to be able to measure your heart rate it must be connected to a Heart Rate Monitor Your watch uses heart rate zone boundaries based on your age Using TomTom MySports you can adapt these heart rate zone boundaries and they are then synchronized with your watch To train using a heart rate zone do the following Move right from the clock screen and then select your choice of activity Move right Move down and select Training Move right and choose Zones Move right and choose Heart Move right and choose from the following heart rate zones Sprint select this zone when using interval training Speed select this zone for high tempo training to improve your speed and fitn
39. re adhered to Source code distributions include the above copyright notice this list of conditions and the following disclaimer Binary distributions include the above copyright notice this list of conditions and the following disclaimer in their documentation The name of the copyright holder is not used to endorse products built using this software without specific written permission Calorie calculations Calorie calculations in this products are based on MET values from Ainsworth BE Haskell WL Herrmann SD Meckes N Bassett Jr DR Tudor Locke C Greer JL Vezina J Whitt Glover MC Leon AS 2011 Compendium of Physical Activities a second update of codes and MET values Medicine and Science in Sports and Exercise 2011 43 8 1575 1581 44
40. storing your watch This takes several minutes Check any messages shown in MySports Connect and on your watch before you disconnect your watch To perform a factory reset on your watch follow these steps 1 Connect your GPS Sports watch to your computer and wait until MySports Connect finishes updating your watch 2 Expand SETTINGS in MySports Connect 3 Click FACTORY RESET at the bottom of MySports Connect MySports Connect downloads the latest version of the software for your watch 4 Keep your watch connected when the window for MySports Connect closes 12 MySports Connect installs the software on your watch 5 Keep your watch connected when the window for MySports Connect opens again 6 Follow the instructions in MySports Connect to setup your watch Note The settings for exporting and uploading activities in MySports Connect are stored on your watch If you set up your watch to transfer activities to additional sports websites or file formats you ll need to set these up again on the UPLOAD amp EXPORT tab 13 Activities About activities In the activities menu you can start one of the activities available on your watch Run Cycle Swim Treadmill Freestyle Stopwatch Note Not all activities are available on all watches When you select Run Cycle or Freestyle your watch uses its internal GPS receiver to measure your speed and to record the route you have taken If your watch has a heart ra
41. t go back to the list of activities Move right to start your activity 4 When you are doing an activity your watch shows information such as the distance time pace and heart rate if you have a monitor Move up and down to change the information that you see 5 You can pause the activity if you re just taking a break or stop the activity completely For each type of activity you can select different training programs and select to see different information while you are training Pausing and stopping an activity During an activity move left to stop the clock and pause your activity Note If the activities screen Lock is on you see a timer screen when you move left Hold the button until the timer screen has gone Your activity is then paused or stopped You can turn Lock on and off in the Options settings To restart the activity again move right To stop the activity completely move left to pause the activity then move left again Choosing which metrics to display Before you start an activity you can choose a training program and also decide what information you would like to see as you train While you train three different metrics are available at any one time One main metric is shown in a larger figure in the main part of the screen Two minor metrics are shown in smaller figures at the top of the screen Changing the main metric As you train you can change the information shown by the larger figure by m
42. te monitor and the heart rate sensor is set to ON your heart rate is shown during your activity This includes running cycling treadmill and freestyle When you select Swim or Treadmill your watch uses its internal motion sensor to measure your strides on the treadmill and strokes and turns in the swimming pool Your watch uses this information to estimate your speed and the distance you have covered Select Freestyle when you want to do an activity other than running cycling or swimming This means that you can keep clean histories and totals for running cycling and swimming Calories for the freestyle activity are based on heart rate For other activities calories are linked to that specific sport but for freestyle the watch doesn t know which sport you are doing Therefore when no heart rate measurement is available calories are not shown for the freestyle activity When you select Stopwatch you can use your watch to show elapsed time mark laps and see times for your current and previous laps Starting an activity To start an activity on your watch do the following 1 From the clock move right 2 Select one of the activities then move right Run Cycle Swim Treadmill Freestyle Stopwatch Note Not all activities are available on all watches 3 For Run Cycle and FreeStyle activities until your watch has a GPS fix you see the message Please wait and the GPS icon flashes in the bottom left hand c
43. treadmill Language Select Language to set the language used for menus and messages on your watch 31 Standards To see certification information on your watch move down from the clock screen to open the Settings menu Select Standards and then move right to scroll through the certification information 32 Adding sensors About sensors Sensors are external devices which you can link to your watch to provide information about your activity Two types of sensors can be used with your watch External Heart rate monitor this measures your heart rate as you train The external TomTom Heart Rate Monitor is included in some products and available as an accessory for others Cadence Speed sensor this measures your cadence and speed as you cycle The TomTom Cadence Sensor is included in some products and available as an accessory for others TomTom Runner does not support the Cadence Sensor Cadence Cadence measures the rate at which you pedal in revolutions per minute rom In a low gear you may have a very high cadence but a lower speed In a high gear you may have a low cadence but a higher speed Cyclists train to find the balance between cadence and speed which allows them to cycle as efficiently as possible External Heart Rate Monitor To use the external TomTom Heart Rate Monitor with your watch do the following 1 Attach the monitor to the strap 2 Attach the strap around your chest so the monitor sits
44. vities You can view the routes you have taken and all the metrics associated with your activities Using TomTom MySports Connect on your computer you can also choose to transfer your activities to your account on other sports websites Note If you use an export file format such as CSV FIT or TCX files you should not use the TomTom MySports mobile app to transfer activities to other sports websites However any automatic uploads using for example RunKeeper will work 38 TomTom MySports Connect TomTom MySports Connect does the following Helps you set up your watch Updates the software on your watch when new versions become available Transfers your activity information to your TomTom MySports account or another sports website that you choose We can currently transfer activity information to Endomondo Strava MapMyFit ness and RunKeeper TomTom MySports Connect can also transfer activity information to your computer in a number of file formats Transfers any settings you make on TomTom MySports to your watch Updates the QuickGPSfix information on your watch Installing TomTom MySports Connect You can download TomTom MySports Connect for free from here tomtom com getstarted sports Once installed connect your watch to your computer using the desk dock 39 TomTom MySports mobile app The TomTom MySports mobile app does the following Transfers your activity information to your TomTom MySports account automatica
45. your watch is ready to measure your speed and cadence For proper GPS tracking wait until the GPS icon has also stopped flashing before you start your cycle activity While you train you can choose to show your current cadence or change the display to see your cadence You can also use a training program to train to a target cadence zone You can also use the Cadence Sensor with other Bluetooth Smart Ready devices and apps See the documentation that comes with your product or app for more information To change the CR2032 battery in the sensor use a coin to open the back of the sensor The battery must be recycled or disposed of properly according to local laws and regulations 3 TomTom MySports account Your TomTom MySports account is a central storage location for all your training and fitness information To create an account click the button in TomTom MySports Connect or go directly to the website mysports tomtom com As you can see from the diagram below you can transfer your activities to your MySports account using either TomTom MySports Connect or the TomTom MySports app TOMTOM MYSPORTS Connect TOMTOM MYSPORTS YA Important Before using the MySports app on your smartphone you need to link your watch to your MySports account using a computer This needs to be done only once If you transfer your activities to your TomTom MySports account you can store analyze and view your previous acti
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