Suunto t6d
Contents
1. a TIP Use the Suunto battery compartment opening tool to avoid cover damage 48 Si NOTE Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant Careless replacement may void the warranty 8 3 Replacing belt battery Replace the battery as illustrated here 1 2 3 4 5 e SF Qe Er C Si NOTE We recommend that you replace the cover and O ring along with the battery to ensure the transmitter remains clean and water resistant Replacement covers are available with replacement batteries 49 9 SPECIFICATIONS 9 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 55 g Transmission frequency belt 2 465 GHz Suunto ANT compatible 5 3 kHz gym equipment compatible Transmission range Up to 10 m 30 ft Weight belt 39 g Water resistance device 100 m 330 ft ISO 2281 Water resistance belt 20 m 66 ft ISO 2281 User replaceable battery device belt 3V CR2032 Battery life time approximately 1 year in normal use 3 hours of exercise with HR per week Log recorder 50 Maximum number of logs 30 Maximum length of a log 99 hours Maximum lap time 99 hours e Lap split times 199 per session log e Resolution 0 1 second Heart rate e Display 30 to 240 e Limits 30 to 230 e Maximum for percentage display 240 9 2 Trademark Suunto2. Push the new battery into the compartment positive side down In your Suunto t d enter the settings menu and enter GENERAL Scroll to PAIR with Lap and Light and enter with Model Scroll to HR BELT with Lap and Light Activate pairing with Mode Put the battery in with the positive side up and close the cover 45 The same procedure can be used if you experience problems with Suunto POD signal reception 46 8 CARE AND MAINTENANCE 8 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 protective 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 47 8 2 Replacing wristop battery Replace the battery as illustrated here
3. All the PERSONAL settings can be fine tuned later 2 2 Setting activity class The activity class ACT CLASS is a rating of your current activity level Use the following classifications to help you determine your activity class Activity class 1 If you do not participate regularly in recreational sports or heavy physical activity use 1 Activity classes 2 and 3 If you participate regularly in recreational sports or do physical work and your weekly exercise is e less than 1 hour use 2 e more than 1 hour use 3 Activity classes 4 7 If you participate regularly in sports or other physical activity and you engage weekly in heavy exercise e under 30 minutes use 4 e 30 60 minutes use 5 e 1 3 hours use 6 e over 3 hours use 7 Activity classes 7 5 10 If you train on a regular basis or participate in competitive sports and your weekly exercise is e 5 7 hours use 7 5 7 9 hours use 8 9 11 hours use 8 5 11 13 hours use 9 13 15 hours use 9 5 over 15 hours use 10 2 3 Menu navigation Access the settings menu by keeping Mode pressed Scroll through the menus and sub menus with Lap and Light Enter a menu and a sub menu or accept a setting value gt Y with Mode Return to the previous menu with View Back At any time you can exit by pressing Start Stop 2 4 Modes and views Modes There are two modes TIME and TRAINING Switch between modes with Mode The indicator
4. and enter with Mode Scroll through the timers with Lap and Light and select a timer with Mode Lap and Light and accept with Mode Change the values with Lap and Light and accept with Mode 33 5 3 Using Training Effect Training Effect TE is a unique feature of Suunto t6d that measures the real effect of a workout on your physical fitness With Training Effect you can be sure that your workouts have the intended result There is a significant difference between heart rate zone temporary training intensity and Training Effect total load of a workout In zone training you try to keep your heart rate at a certain level throughout the whole workout With Training Effect you just need to reach the desired target once during training 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 ifrepeated 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 34 Training Effect Result Description 5 0 Over reaching Extremely high effect on
5. been inactive We strongly advise you to consult your doctor prior to beginning a regular exercise program 54 Index A alarm 15 autolap 41 autopause 43 B backlight 22 C calibrating PODs 44 D distance intervals 42 dual time 14 E EPOC 36 F fitness METs 19 H heart rate limits 27 icons 22 L logbook 38 logs selecting parameters 29 viewing 38 M maximum heart rate 18 modes TIME 13 55 TRAINING 31 P pairing a POD 40 PODs autolap 41 autopause 43 calibrating 44 distance intervals 42 pairing 40 R reference altitude 26 replacing belt battery 49 wristop battery 48 S setting alarm 15 backlight 22 dual time 14 heart rate limits 27 56 icons 22 reference altitude 26 speed limits 42 time 14 tones 21 settings GENERAL 21 PERSONAL 17 UNITS 19 settting date 15 speed limits 42 T TIME mode 13 timer countdown 32 interval 32 warm up 32 training during training 37 EPOC 36 fitness METs 19 Training Effect 34 TRAINING mode displays 23 using 31 transmitter belt pairing 45 putting on 31 replacing battery 49 V views TIME mode 13 TRAINING mode 23 57 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 e Suunto Oy 4 2010 Suunto is a registered trademark of Suunto Oy All Rights reserved
6. 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 Lock the buttons to avoid accidentally stopping your stopwatch 37 Switch between the two TRAINING displays to view various data about your exercise Set HR limits on or off by keeping View Back pressed in TRAINING mode 5 7 After training 5 7 1 Viewing logbook While the log recorder is running your Suunto t6d collects various data about the session such as EPOC and calories burned This data is saved in your device s memory The content of the log depends on the parameters you have selected see Section 4 7 Selecting log parameters You can view the training data in the logbook To view logbook 1 2 3 4 5 In settings menu enter TRAINING Use Lap and Light to scroll to LOGBOOK and enter with Mode The available free space in memory is briefly displayed before the logs Enter VIEW with Mode Scroll through the logs using Lap and Light and open a log with Mode Press Lap or Light to scroll through the log totals a TIP You can view the summary of the last training log by keeping Lap pressed in TRAINING mode 38 To erase logbook information 1 In LOGBOOK scroll to ERASE with Lap and Light and enter with Mode 2 Scroll to the log you want to erase with Lap and Light and select the log with Mode 3 Erase t
7. mode icon is briefly shown on the screen before the main display opens To set the icons 1 Inthe settings menu enter GENERAL 2 Scroll to ICONS with Lap and Light 3 Set the icons on or off with Mode 4 Press Start Stop to exit 4 3 3 Setting backlight You can set the backlight on or off and adjust the backlight settings of the Suunto t6d display The backlight has three possible settings e NORMAL The light switches on when you press Light and stays on for a short period after the last press of a button 22 e OFF The light cannot be switched on by pressing a button or during alarm e NIGHT USE The light is switched on when you press any button and stays on for a short while after the last press of a button and when an alarm sounds NIGHT USE significantly reduces battery lifetime To set the backlight 1 In the settings menu enter GENERAL 2 Scroll to LIGHT with Lap and Light and enter with Mode 3 Scroll through the settings with Lap and Light and accept the setting with Mode 4 Press Start Stop to exit Si NOTE Heavy use of the backlight significantly reduces battery life To save power backlight blinks when used in TRAINING mode andis inactive when searching for HR or PODs 4 4 Configuring TRAINING mode displays In TRAINING mode you can browse and record various data during your training sessions Both displays have three configurable rows Select which functions and
8. units centimeteres or feet weight kg Ib Weght units kilograms or pounds To change UNITS settings 1 Inthe settings menu enter UNITS 2 Scroll through the units settings with Lap and Light and change the units with Mode 3 Enter height and weight unit settings with Mode and change the units with Lap and Light 4 Accept the height and weight units with Mode 5 Press Start Stop to exit 20 4 3 General settings In the GENERAL settings you can set button tones and icons on or off modify backlight settings and pair HR belts and PODs Define the GENERAL settings according to your own preferences Setting Value Description pair HR Belt HR Belt2 Foot POD Pairing POD options Bike POD Cad POD GPS POD SPD POD tones on off Button tones indicate with a tone when a button is pressed icons on off Icons mode icon appears on the screen when a mode is selected light normal off night use Backlight normal switched on with Light off no light activation or night use switched on with any button 4 3 1 Setting tones When you set the tones on they indicate when you have pressed a button To set the tones 1 In the settings menu enter GENERAL 21 2 Scroll to TONES with Lap and Light 3 Set the tones on or off with Mode 4 Press Start Stop to exit 4 3 2 Setting icons When the icons are enabled and you switch to a mode a
9. 5 6 D ring trainings esn bs code dette ANN DEEN ade Tok bs dade ee AEN ba ee 37 5 7 After training eegen Ree LEE ANEREN Deeg Ae Ee 38 5 7 1 Viewing logbook ooocccococccccconcncconnncconnnnccnnn corno 38 5 7 2 Using WWW MOVESCOUNL COM 2 eee eens eee e cette eeees 39 Leg Ee NEE E A0 6 1 Pairing a POD odon Ee ENEE dE EE ss EEN d Ee dee E A0 6 2 Using autolap 2001 NENNEN ENEE e EEN EAR ces 41 6 3 Using distance Internal 42 6 4 Using speed limits ici aa 42 6 5 USING AULO PAUSE viii AA 43 6 6 Calibrating your POD 44 T Troubleshooting 7 zeg Sek de erch lee poets A een SN th NEE Seet EA Pairing your transmitter bet 8 Care and maintenance ooocccocccnnccnncc os 8 1 General guidance oooccccocccoconcccccnnncccnnnnncconcncconnanarnnns 8 2 Replacing wristop battery 8 3 Replacing belt battery 0 0 0 0 0 ccc cece eee e cence eee eect eee eeeneee e EE 9 1 Technical data 9 2 Trademarks ic A iia de 9 7 Patent Notice a AE a ow gee Rds 9 8 Disposal Of device ooooooccccoocccccocnccccononoronnnncnnncnccn cacaos ORBI ET aE e Za dra al SE ee degen gt 10 1 User s responsibility ooocoooonccccocccccconcnoronnncccn nacos LOZA ii 1 INTRODUCTION Thank you for choosing Suunto t6d as your training companion Suunto t d is a high precision heart rate monitor designed to make your training as beneficial as possible Suunto t6d gives you extremely accurate feedback on your fitness level Befor
10. E 2 Scroll to DATE with Lap and Light and enter with Mode 3 Change the day month and year with Lap and Light and accept with Mode 4 Press Start Stop to exit 3 4 Setting alarm You can set up to three alarms on your Suunto t6d To set the alarms 1 Inthe settings menu enter TIME Scroll to ALARM with Lap and Light and enter with Mode Scroll through the alarms with Lap and Light and enter with Mode Set the alarm on or off with Lap and Light and accept with Mode Change the alarm time with Lap and Light and accept with Mode Press Start Stop to exit ao pooh When the alarm sounds acknowledge it by pressing any button If you do not acknowledge the alarm it will automatically stop sounding after 30 seconds a TIP You can use one alarm on workdays and the others on weekends You can also use the extra alarms as reminders or snooze options 16 4 SETTINGS BEFORE TRAINING Before you start training you need to define PERSONAL and UNITS settings To be able to measure your altitude you should also set the reference altitude These settings ensure accurate measurements and calculations You are prompted to define the PERSONAL 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 Chapter 5 Using TRAINING mode 4 1 Personal settings T
11. SUUNTO t6d USER GUIDE en Time row 1 date row 2 time views e weekday e seconds e dual time e altitude MODES amp VIEWS Training display 1 views row 1 chrono row 2 heart rate views average heart rate e calories e EPOC e lap time e training effect Training display 2 row 1 distance row 2 speed views altitude e ascent average speed e chrono e descent default settings I INtrOdUCTION usage sie Aaen 5 DO dd ia 2 1 Basic settings 2 2 Setting activity class 2 3 Menu navigation 2 4 Modes and views 2 5 Button lock 3 Using TIME mode 3 1 Setting time 3 2 Setting dual time 3 3 Setting date ei e rd da Deeks 3 4 Setting alarm 4 Settings before training 4 1 PersOnal Settings vio ted Pelada ds 4 1 1 Maximum heart rate 4 1 2 Fitness METs level AZ Units SONO St lio E EN Wek a 4 3 General Settings u eronneen e a dai at 4 3 1 Setting tones AZUCAR 4 3 3 Setting backlight 4 4 Configuring TRAINING mode display 23 4 5 Setting reference altitude ccc cee ceee cence eee eee eeaeeeeenaee 4 6 Setting heart rate limits 4 7 Selecting log parameters 00 ce cece eee ee etna eee eeaeeeeneeeens 5 Using TRAINING mode 5 1 Putting on your transmitter bet 31 ESA Die Bol CEET 5 3 Using Training Effect SAUS EPOC it EE 5 5 Starting a training Session cece cece ee eee eee e eee e eee eeneee 36
12. aerobic performance if adequate recovery allowed should not be done often Si NOTE It is important to note that the numerical TE values do not mean that a workout with a lower numerical value is somehow worse or less significant than a workout with a high value Both are needed in balanced training a TIP Training Effectis an advanced feature and can help you in many ways More details about TE can be found in the Suunto Training Guide available for download at suunto com training You can select the TE level to be shown in the TRAINING mode displays see Section 4 4 Configuring TRAINING mode displays Training Effect is shown on the selected display and additionally with a scale from 1 5 on the right side of the screen Use the Training Effect calculator ofthe Suunto Training Manager software to define the time and average heart rate needed for the desired physiological training effect For more information see Suunto Training Manager online help 35 BEAT Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd 5 4 Using EPOC EPOC Excess Post exercise Oxygen Consumption indicates the amount of extra oxygen that your body needs to recover after exercise Your body consumes more oxygen after exercise than during rest The higher the EPOC the more strenuous the exercise EPOC is most useful in measuring the exercise load in endurance sports such as running and cyc
13. and Light Activate pairing with Mode St 40 6 2 Using autolap jen With AUTOLAP you can define laps in distance instead of time interval training When autolap is turned on and your speed and distance POD is activated your Suunto heart rate monitor shows total distance average lap speed and lap time for each lap Setting Value Description autolap on off Autolap feature on or off dist 00 00 Lap distance between 0 0 and 99 9 Si NOTE When using the autolap feature it is very important to calibrate your speed and distance POD accurately To set the autolap feature on 1 Inthe settings menu enter SPD DST Scroll to AUTOLAP with Lap and Light and enter with Mode Set the autolap on or off with Lap and Light and accept with Mode Set the lap distance with Lap and Light and accept with Mode Press Start Stop to exit KA IN 41 6 3 Using distance intervals You can set distance intervals for interval training after you have paired your Suunto t6d with a speed and distance POD When you start the stopwatch your Suunto t6d alerts and records lap times and other data after every completed interval To set the distance intervals 1 FON ST 6 4 In the settings menu enter SPD DST Scroll to INTERVAL with Lap and Light and enter with Mode Set the intervals on or off with Lap and Light and accept with Mode Set the first interva
14. 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 9 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 otherwise communicated disclosed or reproduced without the prior written consent of Suunto Oy 51 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 9 4 CE The CE mark is used to mark conformity with the European Union EMC directives 89 336 EEC and 99 5 EEC 9 5 ICES This Class B digital apparatus complies with Canadian ICES 003 9 6 FCC This device complies with Part 15 of the FCC Rules Operation is subject to the following two conditions 1 this device may not cause harmful interference and 2 this device must accept any interference receive
15. d including interference that may cause undesired operation Repairs should be made by authorized Suunto service personnel Unauthorized repairs will void warranty This product has been tested to comply with FCC standards and is intended for home or office use FCC WARNING Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations 52 9 7 Patent notice This product is protected by the following patents and patent applications and their corresponding national rights US 11 432 380 US 11 169712 US 11 808 391 US 10 523 156 US 10 515 170 Additional patent applications have been filed 9 8 Disposal of device Please dispose ofthe 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 53 10 DISCLAIMERS 10 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 10 2 Warnings 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 supervision Exercise may include some risk especially for those who have
16. e you start regular training with Suunto t6d you should first learn the values of EPOC and other body parameters in your normal training sessions This way you will learn to assess what type of training will help you to reach your goals Key features include e Personalized training features e Log recorder that records each training session e Functional extensions through Suunto PODs Peripheral Observation Devices e Training planning and analysis at www movescount com 2 GETTING STARTED 2 1 Basic settings Press any button to activate your Suunto t d You will be prompted to set your PERSONAL settings your physical characteristics and activity class The device suggests a default fitness METS level but if you know your real fitness METS you should use that value Si NOTE The maximum performance capacity measured in a laboratory testis sometimes given as ml oxygen kg min VO max Ifyou want to compare the maximum performance capacity calculated by the program in METs to your measured VO max use the relation 1 MET 3 5 ml min kg Start Stop Lap Mode View Back Light Change the values with the Lap and Light buttons Accept the settings and move to the next setting with the Mode button Return to the preceding setting by pressing the View Back button After setting the fitness METS level continue to UNITS and GENERAL settings or quick exit to TIME mode by pressing the Start Stop button A a a E NOTE
17. f you record altitude information during your training you will be able to analyze the effect of altitude changes to your heart rate with the Suunto Training Manager software Si NOTE Recording R R heart rate interval data requires a lot of memory space If R R is notrecorded more memory space is available for longer logs However you will not be able to analyze any body parameters with the software e g the EPOC curve 30 5 USING TRAINING MODE In TRAINING mode you can measure all your training activity Si NOTE Even though both Suunto red and the transmitter belt are water resistant the radio signal does not carry in water which makes the communication between Suunto t6d and the transmitter belt impossible 5 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 a 3 4 y 31 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 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 5 2 Using timers Inte
18. he log with Ligh or cancel with View Back To erase all logbook information enter LOGBOOK and select ERASE ALL Erase all logs with Light or cancel with View Back 5 7 2 Using www movescount com You can transfer your training logs from the Suunto t6d memory to www movescount com and analyze them in more detail At www movescount com you can measure up to seven body parameters from your training session heart rate EPOC Training effect ventilation volume respiratory rate oxygen consumption and energy consumption To transfer training data from Suunto t6d to www movescount com 1 Connect your Suunto t d to the USB port of your computer using the supplied data cable 2 Log on to www movescount com 3 Transfer the log files to your www movescount com profile according to the instructions 39 6 USING PODS You can use various Peripheral Observation Devices PODs with your Suunto t6d These include Foot POD Bike POD Cadence POD GPS POD and generic Speed POD see Section 6 1 Pairing a POD After you have paired a POD with the device Suunto t6d gives you additional information during your training 6 1 Pairing a POD To view speed and distance information you first need to pair your Suunto t6d with a Suunto POD To pair a POD 1 Turn on the POD or belt In the settings menu enter SPD DST or GENERAL Scroll to PAIR with Lap and Light and enter with Model Scroll through the PODs and belts with Lap
19. hrough the PERSONAL settings you tune your Suunto t6d 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 Setting Value Description weight kg Ib Weight according to selected units in UNITS settings height cm ft Height according to selected units in UNITS settings act class 1 10 Activity class 1 to 10 sex male female Gender male or female birth year year Year of birth Setting Value Description max hr 000 Maximum heart rate according to selected units in UNITS settings fitness METS 00 0 Fitness METS value To change PERSONAL settings 1 In the settings menu enter PERSONAL DOT EU 4 1 1 Maximum heart rate Scroll through the settings with Lap and Light and enter with Model Change the values using Lap and Light Accept the setting and move to the next setting with Mode Repeat steps 3 and 4 for remaining settings Press Start Stop to exit Enter your real maximum heart rate ifyou knowit Otherwise you can calculate it using the formula 210 0 65 x AGE a TIP Ask your coach or doctor how to safely determine your real maximum heart rate 18 4 1 2 Fitness METs level Fitness METs metabolic equivalents value shows how much energy your body is able to consume compared to the energy consumption at rest Roughly
20. l load of a workout temp Current temperature vert spd Rate of ascent descent To configure TRAINING mode displays 1 In the settings menu enter DISPLAYS 2 Scroll to DISPLAY 1 or DISPLAY 2 with Lap and Light and enter with Mode 3 4 Scrollthrough the functions with Lap and Light and enable a function with Scroll to the row or view with Lap and Light and enter with Mode Mode A tap is displayed next to the enabled function Press Start Stop to exit 25 1 display 2 SE E TIP If you want to disable a training display choose EMPTY for ROW 1 and ROW 2 4 5 Setting reference altitude To ensure you get correct altitude readings you first have to set an accurate reference altitude To do this go to a location where you know the altitude for example with the help of a topographical map and set the reference altitude to match the map reading Suunto t6d constantly measures absolute air pressure Based on this measurement and your last altitude reference value it estimates the current altitude Si NOTE Changes in local weather conditions will affect altitude readings If local weather changes often it is advisable to reset the current altitude reference value frequently preferably before starting your journey when the reference values are available If local weather is stable you do not need to set reference values To set the reference altitude 1 Inthe settings me
21. l with Lap and Light Accept the setting and move to the next interval with Mode Repeat steps 3 and 4 for remaining intervals Press Start Stop to exit Using speed limits You can turn on speed limits and define the upper and lower speed limits for yourself after you have paired your Suunto t6d with a speed and distance POD The speed limits will notify you ifyou go above or below the limits Setting Value Description limits on off Limits feature on or off lower 00 00 Lower speed limit 42 Setting Value Description jen upper 00 00 Upper speed limit To set the speed limits 1 Inthe settings menu enter SPD DST 2 Scroll to SPD LIM with Lap and Light and enter with Mode 3 Set the limits on or off with Lap and Light and accept with Mode 4 Change the high and low speed limits with Lap and Light and accept with Mode 5 Press Start Stop to exit 6 5 Using autopause AUTOPAUSE is a feature that will automatically stop the log recorder during your training session when very slow speed is detected while using your Suunto speed and distance POD The session is reactivated when you speed up again To activate autopause 1 Inthe settings menu enter SPD DST 2 Scroll to PAUSE with Lap and Light 3 Set autopause off or activate it for one or all PODs with Mode 4 Press Start Stop to exit 43 6 6 Calibrating you
22. ling Suunto t6d allows you to predict EPOC already during exercise which in turn makes it possible to monitor the exercise load and the Training Effect You can select EPOC to be shown in the TRAINING mode displays see Section 4 4 Configuring TRAINING mode displays Use the Suunto Training Manager software to view your individual training sessions with their EPOC values correlated to the Training Effect level as graphs For more information see Suunto Training Manager Online help 5 5 Starting a training session When you enter TRAINING mode your Suunto t6d automatically searches for signals from a transmitter belt Once found your heart rate is displayed on the screen The 36 training session itself starts when you start the log recorder and ends when you stop it Using log recorder By default the log recorder CHRONO is displayed on the top row of the DISPLAY 1 You can personalize the TRAINING mode displays in the DISPLAYS settings To use the log recorder 1 2 3 4 In TRAINING mode start the log recorder with Start Stop While the log recorder is running you can add training laps with Lap Stop the log recorder with Start Stop Continue with another timed session lap with Start Stop To reset the timer and view the last log summary keep Lap pressed Si NOTE The log recorder must be stopped before you can reset it 5 6 During training Your Suunto t6d has a number of visual and audio
23. nu enter REFER 26 2 Change the value with Lap and Light 3 Accept the setting with Mode 4 Press Start Stop to exit Possible real life situation Using altitude measurement during training You participate in half marathon Before you start the race you set the correct reference altitude to your Suunto t6d You start the log recorder and set off During running you compare your current altitude to the altitude at the start At some point you notice that the altitude value has decreased You realize that the rest of the route is going to be uphill because the starting and finishing line are the same You adjust your running pace according to the altitude variation 4 6 Setting heart rate limits Setting upper and lower heart rate limits for yourself helps you exercise at the preferred intensity An alarm notifies you when your heart rate is above or below the set limits In the HRLIMITS settings menu you can set the heart rate limits on or off and define the upper and lower limits Setting Value Description HR limits ON OFF Heart rate limits feature on or off High 000 06 Higher heart rate limit according to selected units in UNITS settings 27 Setting Value Description Low 000 Lower heart rate limit according to selected units in UNITS settings To change the heart rate limit settings 1 In the settings menu enter TRAINING Scroll to HR LIMITS wi
24. parameters you want to be shown in each row of the displays Content Description altitude Altitude from sea level according to selected units in UNITS settings 23 Content Description ascent Total ascent vertical movement upwards during training according to selected units in UNITS settings avg HR Average heart rate of training session avg spd Average speed of training session according to selected units in UNITS settings cadence Cadence data if paired with Cadence POD calories Calories consumed since the log start chrono Recording time since the log start day time Current time distance Distance from the log start according to selected units in UNITS settings descent Total descent vertical movement downwards during training according to selected units in UNITS settings empty No supplementary information EPOC Measure of the accumulated training load HR Current heart rate according to selected units in UNITS settings lap Current lap number lap time Elapsed time of current lap 24 Content Description lap dist Covered distance during current lap if paired with a wireless speed and distance POD lap spd Average speed of current lap if paired with a wireless speed and distance POD speed Speed according to selected units in UNITS settings if paired with a wireless speed and distance POD TE Training Effect shows the tota
25. r POD A Suunto POD that measures speed and distances needs to be calibrated to give you accurate readings The calibration procedure differs for each POD type and you will need to read the POD user guide to get detailed instructions A simple way to get a quick calibration is to run or cycle a known distance using the POD 1 Echt A Be GON 44 Pair and activate your POD Start the log recorder Go a known distance Stop the log recorder In the settings menu enter SPD DST Scroll to CALIBRATE with Lap and Light and enter with Model Scroll through the PODs with Lap and Light and select a POD with Mode Replace the measured distance with the actual known distance 7 TROUBLESHOOTING Suunto t6d uses coded transmission to prevent reading disturbances However exercising near overhead power lines or powerful magnetic electronic devices may cause interference with the signal If you lose the signal try the following Exit and 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 or wristop if problems persist Pairing your transmitter belt If you replace the belt battery or are having troubles with the signal reception you need to re pair your belt with your Suunto t d To re pair the belt 1 EAR ON Remove the belt battery
26. rval timer enables you to set and follow different timed intervals This function is useful in timing intervals between periods of activity and rest Interval timer Interval timer enables you to set and follow different timed intervals This function is useful in timing intervals between your periods of activity and rest In addition to alerting at selected time intervals your Suunto t6d records lap information for each interval Warm up timer Warm up is intended for distinguishing a separate warm up period in the beginning of the training Data measured during warm up is stored in the memory of the device With Suunto t d you can start your training session with a warm up and move on to normal training or interval training 32 Countdown timer Countdown timer functions as a start timer It measures remaining time and upon reaching zero it alerts you when the countdown has reached zero and automatically starts the timer log Use the countdown timer for example to exclude the warm up session from the training log Si NOTE The maximum countdown time is 59 mins 59 seconds Setting Value Description interval 00 00 Timer for interval training warm up 00 00 Timer for a warm up period countd 00 00 Countdown to timer start To set the timers 1 Inthe settings menu enter TRAINING Scroll to TIMERS with Lap Set the timer on or off with Sr PTA 0 O Press Start Stop to exit and Light
27. s on the left hand side of the screen show which mode is enabled TRAINING mode has two displays DISPLAY 1 and DISPLAY 2 You can customize each TRAINING display In the settings menu go to DISPLAYS Enter DISPLAY 1 or DISPLAY 2 and then enter ROW 1 ROW 2 or VIEWS to select the information you want to display display 1 S Y 10 Views Each mode has different views containing supplementary information such as the altitude in TIME mode or calories in TRAINING mode Go to DISPLAYS settings to define which views are shown in the TRAINING mode displays Change views in TIME and TRAINING modes with View Back Y XQ D J 2 5 Button lock You can lock and unlock the buttons in both TIME and TRAINING mode by keeping Light pressed When the buttons are locked you can still change views and turn on the backlight We recommend you lock the buttons for example after you have started a training session or are storing the device in a travel bag 12 3 USING TIME MODE In TIME mode you can view the time of day in two time zones the time at your actual location and in another time zone dual time The current date is displayed on the top row of the screen Use View Back to scroll through the following views Day name of the current weekday Seconds seconds as numbers Dual time time in another time zone Altitude your altitude from the sea level You can change the following TIME mode settings in the set
28. th Lap and Light and enter with Mode Set the heart rate limits on or off with Lap and Light and accept with Mode Set the high and low limits with Lap and Light and accept with Mode Press Start Stop to exit Hit mb Si NOTE In the log the training session is divided into different zones according to your HR limits regardless whether the limit alarm is on or off 28 4 7 Selecting log parameters Before you start recording your training sessions select the type of data you want to save in your log or view during your workout The parameters you select can be analyzed in more detail in the Suunto Training Manager software Setting Value Description inter 2s 10s Recording interval 2 or 10 seconds not for R R values alti on off Altitude on or off Cad on off Cadence on or off EPOC on off Excess Post exercise Oxygen Consumption on or off only TE and EPOC Peak are saved kcal on off Kilocalories consumed on or off R R on off Heart rate interval on or off speed on off Speed on or off not saved temp on off Temperature on or off not saved To select log parameters 1 In the settings menu enter 2 Scroll to SET LOG with Lap TRAINING and Light and enter with Mode 29 3 Scroll through the parameters with Lap and Light and set the parameters on or off with Model 4 Press Start Stop to exit a TIP I
29. the better your fitness level the higher your maximum MET value is Suunto t6d suggests a default fitness METS level but if you know your real METs you should use that value nore The maximum performance capacity measured in a laboratory test is sometimes given as ml oxygen kg min VO max Ifyou want to compare the maximum performance capacity calculated by the program in METs to your measured VO max use the relation 1 MET 3 5 ml min kg 4 2 Units settings The UNITS settings define measurement units as well as time and date format You should define these according to your own preferences Setting Value Description time 12h 24h Time format 12 hour or 24 hour date d m m d day Date format day month month day or weekday HR bpm Heart rate units beats per minute or percentage of maximum heart rate temp C F Temperature units Celsius or Fahrenheit Setting Value Description alti m ft Altitude measurement units meters or feet asc m s m min Ascent units meters per second minute or hour m h ft s ft feet per second minute or hour min ft h dist km mi Distance units kilometers or miles spd unit Foot km h Speed units for Foot POD Bike POD and GPS POD min Bike km kilometers per hour minutes per kilometer or miles h min GPS km per hour minutes per mile according to selected Zb min distance units height cm feet Height
30. tings menu Setting Value Description alarm on off 00 00 Alarm feature on or off hours and minutes time hours minutes seconds Main time hours minutes and seconds date year month day Current date year month and day dual time hours minutes Dual time hours and minutes 3 1 Setting time To set time 1 Inthe settings menu enter TIME 2 Scroll to TIME with Lap and Light and enter with Mode 3 Change the time with Lap and Light and accept with Mode 4 Reset seconds with Light To set specific seconds keep Lap pressed The seconds start running Accept the correct seconds with Mode 5 Press Start Stop to exit 3 2 Setting dual time To set dual time 1 Inthe settings menu enter TIME 2 Scroll to DUAL TIME with Light and Lap and enter with Mode 3 Change the time with Lap and Light and accept with Mode 4 Press Start Stop to exit 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 14 Si 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 3 3 Setting date To set the date 1 Inthe settings menu enter TIM
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