Suunto t1c
Contents
1. 3 Putthe battery backin correctly and close the cover 4 Switch to TRAINING mode Use this same procedure to pair your belt with your Suunto t1 t1c 2 Press the battery into the compartment positive side down to reset the belt jen 29 8 TROUBLESHOOTING Suunto t1 t1c uses coded transmission to prevent reading disturbances However exercising near overhead power lines or magnetic or electronic devices may cause interference with the signal If you lose the signal try the following e Exitand then re enter TRAINING mode Check that you are wearing the belt correctly Check that the electrode areas of the belt are moist Move away from any potential sources of interference Replace the battery of the belt and or wristop if problems persist Check the code if CODE NOT FOUND is shown re pair the belt 30 9 CARE AND MAINTENANCE 9 1 General guidance For all Suunto Training devices Only perform the procedures described in Suunto guides Do not disassemble or service your device yourself Protect your device from shocks hard and sharp objects extreme heat and prolonged exposure to direct sunlight Store your device in a clean dry environment at room temperature Do not place the device where it could be scratched by hard objects Removing scratches Use Polywatch to remove small scratches in the screen It is available at authorized Suunto dealers in most watch stores and from Suunto Web Shop shop suunto com A p2. 6 1 Setting time and dual time To change time and dual time 1 In menu SET scroll with Lap until you reach TIME DATE Sn OE Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next setting by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit 25 Possible real life situation Knowing the time at home You are traveling abroad and you set the dual time to be the time at home The main time is the time at your current location Now you always know the local time and you can quickly check what time it is at home EA NOTE We recommend that you set the current time at your current location as the main time because the alarm clock operates according to the main time 6 2 Setting the alarm To set the alarm 1 In menu SET scroll with Lap until you reach TIME MODE Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next setting by pressing Mode Repeat steps 2 and 3 to set the alarm time Press Start Stop to exit dw Alarm snooze Deactivate the alarm by pressing View Back Pressing any other button activates the alarm snooze function Each snooze lasts 5 minutes The snooze function can be activated 12 times 26 7 GENERAL FEATURES 7 1 Backlight You activate the backlight by pressing Light The backlight turns off automatically If you want to use the ba
3. 7 2 Button lock 13 ira A 7 3 Sleep mode saa a mM oe ERR eet Ba TERES I ER RE SIE ONES FA Belt code zio iei ette pi Rode SR IN te Der OS one 8 Troubleshooting 9 Care and maintenance 9 1 General guidance 9 2 Changing strap length eeemananewenaa 32 9 3 Changinig straps idest eive A Re le RI ed ER RR LX eects MER AS 32 9 4 Replacing wristop battery wmmananenanananea 33 9 5 Replacing belt battery sss eee 34 10 SPECIFICATIONS sir grade mter esee Ri seio inte eb areis inira 36 10 1 Techinical data ira tr rte do Voids care rre an 36 10 2 Tradema Se 37 10 3 ES oa Ja AAA leet Bind ANAONA AWA ie 37 TOA CE D E 38 10 5 Patent Notice ee o i ree AAA eerie et 38 10 6 Disposal of device cesses eee enne 38 11 Disclaimers 11 1 User s responsibility 11 2 Warning Awa 1 INTRODUCTION Thank you for choosing Suunto t1 t1c as your training companion Suunto t1 t1c is a high precision heart rate monitor designed to make your training as beneficial and enjoyable as possible Suunto t1 t1c provides heart rate zone training accurately measures the calories you burn and records your training history It is a device that can grow with you as your fitness improves 2 GETTING STARTED 2 1 Basic settings Press any button to activate your Suunto heart rate monitor You will be prompted to set the display contrast time date as we
4. SPECIFICATIONS 10 1 Technical data General Operating temperature 20 C to 60 C 5 F to 140 F Storage temperature 30 C to 60 C 22 F to 140 F Weight device 45 g 50 g 65 g depending on strap type Weight belt max 61 g depending on belt type Water resistance device 30 m 100 ft ISO 2281 Water resistance belt 20 m 66 ft ISO 2281 Transmission frequency device belt 5 3 kHz Coding 29 codes User replaceable battery device belt 3V CR2032 Battery life approximately 1 year in normal use 4 hours of exercise with HR per week Log recorder 36 Maximum lap time 99 hours Lap split times 30 per session log Resolution 0 1 second Heart rate e Display 30 to 240 e Limits 30 to 230 e Maximum for percentage display 240 10 2 Trademark Suunto and its product names trade names trademarks and service marks whether registered or unregistered are protected by Suunto or respective third party owners All rights reserved Firstbeat amp Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd All rights reserved 10 3 Copyright Copyright Suunto Oy 2007 All rights reserved This document and its contents are proprietary to Suunto Oy and are intended solely for the use of its clients to obtain knowledge and information regarding the operation of Suunto products Its contents shall not be used or distributed for any other purpose and or oth
5. 9 5 e over 15 hours use 10 2 2 Modes and views Modes The main modes are TIME and TRAINING Switch modes with Mode Views Each mode has different views containing supplementary information such as the day in TIME mode or calories in TRAINING mode Change views with View Back 7 N D mmm Q In addition your heart rate is displayed as a graph on the left edge of the screen Button lock and backlight Lockthe buttons by keeping Light pressed Pressing it briefly activates the backlight You can still change views and use the backlight when the button lock is activated 2 3 Menu navigation Enter menus by keeping Mode pressed There is one set of menus in Suunto t1 t1c Scroll through the menus using Lap and Light 2 o Y Move to a setting and accept a value with Mode Return 2 SS to the previous setting with View Back Atanytime you can exit by pressing Start Stop The quick exit is indicated by an X on the screen 10 3 DEFINING MAIN SETTINGS Before you start training you need to define GENERAL and PERSONAL settings They ensure accurate measurements and calculations You are prompted to define the main settings the first time you wake up the device by pressing any button If you want to learn more about these settings and modify them continue reading Otherwise you can skip to the next chapter 3 1 General settings The GENERAL settings define measurement u
6. Before using it we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s supervision Exercise may include some risk especially for those who have been inactive We strongly advise you to consult your doctor prior to beginning a regular exercise program 39 40 Index A alarm 26 snooze 26 backlight 27 belt code 28 button lock 27 C changing strap 32 changing strap length 32 D dual time 25 G GENERAL settings 11 H heart rate limits 21 heart rate zones 22 M maximum heart rate 13 menu PERSONAL 12 TIME DATE 25 modes TIME 25 TRAINING 14 15 P pair 29 PERSONAL settings 11 R replacing 41 belt battery 34 wristop battery 33 S setting dual time 25 GENERAL values 11 heart rate limits 21 heart rate zones 23 maximum heart rate 13 time 25 settings GENERAL 11 PERSONAL 11 sleep mode 28 T training during training 16 starting training session 15 training session 16 training session summary 17 training totals 17 42 TRAINING mode 14 15 training session summary 17 training totals 17 transmitter belt putting on 14 replacing battery 34 troubleshooting 30 V viewing training sessions 17 training totals 17 GJ SUUNTO HELP DESK Global 358 2 284 1160 USA toll free 1 800 543 9124 Canada toll free 1 800 267 7506 www suunto com SUUNTO Copyright Suunto Oy 4 2010 Suunto is a
7. SUUNTO t1 t1c USER GUIDE en MODES amp VIEWS Training weekday calories date average heart rate seconds lap time dual time time current heart rate zone UN m Matt coe a ga A gni asi e 5 2 Getting started lA ocak Sues eet alla iaia 2 1 Basic settings 2 2 Modes and views 2 3 Menu navigation 3 Defining main Settings seein eera a heme e ehe ehh 3 1 General settings 3 2 Personal settings 3 2 1 Maximum heart rate 4 Using TRAINING mode wnnanananananenanananenanananewawana 4 1 Putting on your transmitter belt 14 4 2 Starting a training session csse 15 4 3 DUNG Tai ning s s asa aaa repr Rer tet Macks regn etr eese x Er ERE ets tae EU 16 44 After training co eso recur terae ro iva toe 17 4 4 1 Viewing training sessions 17 4 4 2 Viewing training totals 17 4 5 Measuring your training intensity 18 5 Using heart rate limits and zones sss mee 21 5 i Heart rate limits sato A ne eR reve EX 21 5 2 Heart rat zonas eve eiae eee ie d nette ele 22 GUSING TIME Tode 2 7 Fcc dence aa ba Ra etd he a a S en E dad 25 2 6 1 Setting time and dualtime 25 6 2 Setting the alarm 7 General features 7 l Backlightz voe ie ei enna
8. cklight when changing settings you need to activate it before entering the settings The backlight will re activate whenever a button is pressed This feature will stay on until you exit the settings EA NOTE Heavy use of the backlight significantly reduces battery life To save power backlight blinks when used in TRAINING mode 7 2 Button lock You can lock and unlock the buttons in any mode by keeping Light pressed HOLD HOLD TO LOCK TO UNLOCK When the buttons are locked you can still change views and turn on the backlight 27 amp TIP We recommend you lockthe buttons for example after you have started a training session or are storing the device in a travel bag 7 3 Sleep mode You put your Suunto heart rate monitor to sleep to extend battery life or to erase the recorded training history Personal settings are not erased 1 To switch to sleep mode simultaneously keep Start Stop Lap 4 Light and View Back pressed 2 Toreactive your device press any button A NOTE Basic settings need to be set each time the device is reactivated 7 4 Belt code Your Suunto t1 t1c uses coded transmission technology to ensure accurate readings from your heart rate transmitter belt To check your belt code 1 Puton your heart rate transmitter belt 2 Switch to TRAINING mode 3 Keep View Back pressed until the code is shown To change your belt code 1 Remove the battery from your belt 28
9. er training you can review the data recorded during the session You can check for example your peak heart rate your average heart rate calories burned and more To view your latest training session summary 1 Press Lap while in TRAINING mode 2 Scroll through the summary information using Lap and Light 3 Press Start Stop or View Back to exit 4 4 2 Viewing training totals Your Suunto t1 t1c stores your training sessions and summarizes the data according to weeks and months The available time periods are THIS WEEK current week Monday through Sunday LAST WEEK previous week Monday through Sunday THIS MONTH current month according to current date LAST MONTH previous month according to current date The available summary information per time period is e COUNTS number of training sessions e KCAL total calories burned e TIME total training time ZONE 1 96 of time your average heart rate was within Zone 1 ZONE 2 96 of time your average heart rate was within Zone 2 ZONE 3 of time your average heart rate was within Zone 3 ABOVE 96 of time your average heart rate was above Zone 3 BELOW of time your average heart rate was below Zone 1 To view your training totals 1 Press Lap while you are in TIME mode 2 Scroll through the time periods using Lap and Light 3 Scroll through summaries for the time period using View Back and Mode 4 Exit TOTALS by pressing Start Stop 4 5 Measuring
10. ervision Exercise may include some risk especially for those who have been inactive We strongly advise you to consult your doctor prior to beginning a regular exercise program 4 2 Starting a training session When you enter TRAINING mode your Suunto heart rate monitor automatically searches for signals from a transmitter belt Once found your heart rate is displayed on the screen Recording a training session To start recording your training session 1 Start your training session by pressing Start Stop 2 While the timer is running you can record store laps by pressing Lap 3 Stop the timer by pressing Start Stop 4 To reset the timer and clear the session keep Lap pressed If your peak heart rate exceeded the defined maximum your Suunto heart rate monitor will ask you if you want to update to the new peak value when you clear the session 4 3 During training Your Suunto t1 t1c has a number of visual and audio indicators to help guide you during training This information can be both helpful and rewarding Here are some ideas on what to do while training e Lockthe buttons to avoid accidentally stopping your log recorder e Switch to average heart rate view to check your training intensity e Switch to calories view to watch them tick away You may be surprised how rewarding this can be e Switch to time view if you need to get back home for dinner 16 4 4 After training 4 4 1 Viewing training sessions Aft
11. erwise communicated disclosed or reproduced without the prior written consent of Suunto Oy This document content is subject to change at any time without notice Suunto shall not give any warranties whether express or implied including without limitation that this documentation is accurate comprehensive or error free The latest version of this documentation can be downloaded at www suunto com 37 10 4 CE The CE markis used to mark conformity with the European Union EMC directives 89 336 EEC and 99 5 EEC 10 5 Patent notice This product is protected by the following patents and patent applications and their corresponding national rights US 11 432 380 US 11 181 836 US 7129835 US 11 808 391 US 7 526 840 USD 603 521 USD 29 313 029 and EU Design 000528005 0001 000528005 0010 Additional patent applications have been filed 10 6 Disposal of device Please dispose of the device in an appropriate way treating it as electronic waste Do not throw it in the garbage If you wish you may return the device to your nearest Suunto representative 38 11 DISCLAIMERS 11 1 User s responsibility This instrument is intended for recreational use only Suunto heart rate monitors must not be used as a substitute for obtaining measurements that require professional or laboratory quality precision 11 2 Warnings If you have a pacemaker defibrillator or other implanted electronic device you use the transmitter belt at your own risk
12. g by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit AIN 21 EA NOTE The heart rate limits are displayed with dashes on the left outer rim ofthe display ifthe limits are activated Possible real life situation Staying in the zone You want to have a good tough training session today so you set your heart rate limits to equal your Zone 3 limits and turn the heart rate limit alarm on Your Suunto heart rate monitor notifies you when you go too slow or push too hard 5 2 Heart rate zones Training with heart rate monitors is traditionally based on heart rate zones The intensity of your training is determined by the time you spend in each of three zones Heart rate zones are defined as percentages of your maximum heart rate Zone training is an established training method so there are pre set defaults as follows e Zone 1 60 70 fitness zone improves basic fitness and is good for weight control e Zone 2 70 80 aerobic zone improves aerobic fitness and is good for endurance training e Zone 3 80 90 threshold zone improves aerobic and anaerobic capacity and is good for improving peak performance If you arefollowing a personal training program that uses zone training enter the values defined by the program 22 EA NOTE Thezone defaults follow the guidelines ofthe American College of Sports Medicine for exercise prescription In the HR ZONES menu you can turn on the zone feature define z
13. irth year month and day day To change PERSONAL settings 1 2 3 4 5 In TIME mode enter the menu SET and scroll with Lap until you reach PERSONAL Enter the setting with Mode and set the value using Lap and Light Keep in mind the units you defined in GENERAL Accept the value and move to the next setting by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit amp TIP Weigh yourself regularly and update the value in your settings This helps keep the training calculations accurate 3 2 1 Maximum heart rate Once you have entered your date of birth your device automatically sets the maximum heart rate MAX HR using the formula 210 0 65 x AGE If you know your real maximum you should use that value 4 USING TRAINING MODE The TRAINING mode handles measurement of all your training activity 4 1 Putting on your transmitter belt Put on the belt as illustrated and switch to TRAINING mode to start monitoring your heart rate Moisten both contact areas 1 with water or gel before putting the belt on Ensure the belt is centered on your chest S xe 14 e pd SUUNTO RN LI lA tg gi NGGE WARNING If you have a pacemaker defibrillator or other implanted electronic device you use the transmitter belt at your own risk Before using it we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s sup
14. ll as your physical characteristics and activity Start Stop Lap Mode View Back Light 1 Change the setting values using the Lap and Light buttons 2 Accept and move to the next setting by pressing the Mode button 3 Return to the preceding setting if needed by pressing the View Back button When the last setting value is accepted the device shows settings ok You can now start using the basic time and heart rate monitoring features EA NOTE Your maximum heart rate is automatically calculated by default using the formula 210 0 65 x AGE Use the following classifications to help you determine your Activity Class Easy going If you do not participate regularly in recreational sports or heavy physical activity perhaps just walking or doing some light exercise use 1 Recreational If you participate regularly in recreational sports or do physical work and your weekly exercise is e lessthan 1 hour use 2 e more than 1 hour use 3 Fitness If you participate regularly in sports or other physical activity and you exercise heavily e under 30 minutes per week use 4 e 30 60 minutes per week use 5 e 1 3 hours per week use 6 over3 hours per week use 7 Endurance or professional If you train on a regular basis or participate in competitive sports and your weekly exercise is e 5 7 hours use 7 5 e 7 9 hours use 8 e 9 11 hours use 8 5 e 11 13 hours use 9 e 13 15 hours use
15. nits time and date format as well as button tone use You should define these according to your own preferences Setting Value Description tones on off Button tones on or off hr bpm 96 Heart rate units beats per minute or percent of maximum heart rate weight kg Ib Weight units kilograms or pounds height cm ft Height units centimeters or feet time 12h 24h Time format 12 hour or 24 hour date dd mm Date format day month or month day mm dd To change GENERAL settings 1 In menu SET scroll with Lap until you reach GENERAL udo 3 2 Personal settings Through the PERSONAL settings you tune your Suunto heart rate monitor according to your physical traits and activity Many of the calculations use these settings so it is important that you are as accurate as possible when defining the values Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next setting by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit Setting Value Description weight 30 199 kg Weight in kilograms or pounds 66 439 Ib height 90 230 cm Height in centimeters or feet 3 711 ft act class 1 10 Activity class max hr 100 230 Maximum heart rate beats per minute sex female male Gender female or male 12 Setting Value Description birthday year month Date of b
16. one limits and turn tones on or off When the zones feature and the tones are turned on your device alerts you with a beep when you move from one zone to another Setting Value Description hr zones on off Heart rate zone feature on or off z1 96 96 Zone 1 upper and lower limit in percent of maximum heart rate z2 96 Zone 2 upper limit z3 96 Zone 3 upper limit tone on off Zone tone on or off To change HR ZONES settings 1 Enter the menu SET and scroll with Lap until you reach HR ZONES Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next setting by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit Un uU INI 23 amp TIP If your heart rate varies significantly during training for example when running in hilly terrain following your real time average heart rate is better guidance than following zone limits 24 6 USING TIME MODE TIME mode handles the time of day in two time zones main time and dual time In the TIME DATE menu you have the following settings Setting Value Description alarm on off Alarm feature on or off alarm hours minutes Alarmtime hoursand minutes time hours minutes seconds Main time hours minutes and seconds dual time hours minutes Dual time hours and minutes date year month day Current date year month and day
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18. rotective plastic shield can also be placed over the screen to prevent scratches Cleaning and chemicals Clean your device with a moist cloth For stubborn marks use a mild soap Do not use gasoline cleaning solvents acetone alcohol insect repellents paint or other strong chemicals on your device 31 9 2 Changing strap length If you have a strap with a latch buckle you can change the strap length by removing the buckle and cutting the strap as illustrated here amp TIP Remove one piece at a time and test the new length to ensure you do not remove too many 9 3 Changing straps There are many different straps available for your Suunto heart rate monitor Visit the Suunto Web Shop shop suunto com to see what is available Change to a new strap as illustrated here 32 9 4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant Careless replacement may void the warranty Replace the battery as illustrated here 33 4 e cp EA NOTE If the cover threads are damaged please send your device to an authorized Suunto representative for service 9 5 Replacing belt battery Replace the battery as illustrated here 34 EA NOTE We recommend that you replace the cover and Oring along with the battery to ensurethetransmitter remains clean and water resistant Replacement covers are available with replacement batteries 35 10
19. should not be done often To train with a TE target level Suunto t3d and t4d only 1 Press View Back in TRAINING mode until you see the TE view 2 Adjust the target level by keeping Light pressed while in TE view The countdown timer to the right of the TE target value indicates how much time remains for you to reach the target at your current heart rate training intensity EA NOTE You can change the main view of TRAINING mode to show the current achieved Training Effect by keeping View Back pressed Repeat to switch backto the heart rate view 20 5 USING HEART RATE LIMITS AND ZONES m 5 1 Heart rate limits Setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity In the HR LIMITS menu you can set the heart rate limits on or off define the upper and lower limits and turn the heart rate alarm on or off Setting Value Description hr limits on off Heart rate limits feature on or off lower bpm 96 Lower heart rate limit according to selected units in GENERAL settings upper bpm 96 Upper heart rate limit according to selected units in GENERAL settings alarm on off Outside the limit alarm on or off To change HRLIMITS settings 1 Enter the menu SET and scroll with Lap until you reach HR LIMITS Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next settin
20. your training intensity Training with heart rate monitors is traditionally based on heart rate zones The intensity of your training is determined by the time you spend in each of three zones All Suunto heart rate monitors support zone training e Zone 1 60 70 fitness zone improves basic fitness and is good for weight control e Zone 2 70 80 aerobic zone improves aerobic fitness and is good for endurance training e Zone 3 80 90 threshold zone improves aerobic and anaerobic capacity and is good for improving peak performance 18 To provide even more useful and accurate guidance Suunto t3d and t4d also use a different measurement called Training Effect This measurement determines the impact of a training session on your aerobic fitness using a simple 1 to 5 scale Training Effect Result Description 1 0 1 9 Minor Improves recovery ability in longer sessions over one hour also improves basic endurance Does not significantly improve aerobic performance 2 0 2 9 Maintaining Maintains aerobic fitness Builds base for harder training in the future 3 0 3 9 Improving Improves aerobic performance if repeated 2 4 times a week No special recovery requirements 4 0 4 9 Highly Rapidly improves aerobic performance if repeated improving 1 2 times a week Requires 2 3 recovery sessions TE 1 2 per week 5 0 Over reaching Extremely high effect on aerobic performance if adequate recovery allowed
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