Suunto t3d
Contents
1. 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 Lb 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 mm dd Date format day month or month day save ask all Save log ask before saving or save all Setting Value Description Foot km h km Foot POD units kilometers per hour distance in mph mi kilometers miles per hour or distance in miles Bike km h km Bike POD units same options as Foot POD mph mi Gps km h km GPS POD units same options as Foot POD mph mi To change GENERAL settings 1 Enter the menu SET in any mode and scroll with Lap until you reach GENERAL Enter the setting with Mode and set the value using Lap 4 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 Bon 12 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 day To change PERSONAL settings 1 In TIME mode enter the menu SET2. 1 3 hours per week use 6 over 3 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 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 EA NOTE If you train without your Suunto heart rate monitor ACT CLASS may decrease even though you have trained at the described level We therefore recommend you train with your Suunto heart rate monitor to ensure it understands and guides you correctly Your Suunto heart rate monitor increases or decreases your activity class according to your training history In both cases you are asked to confirm the change before the setting is modified 3 2 2 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 16 4 USING TRAINING MODE The TRAINING mode handles measurement of all your training activity EA NOTE Even though both Suunto t3d and the transmitter belt are water resistant the radio signal does not carry in water which makes the communication between Suunto t3d and the transmitter belt impossible 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
3. Index A activity class 14 alarm 36 snooze 36 backlight 37 button lock 37 C calibrate 33 changing strap 41 changing strap length 41 G GENERAL settings 11 H heart rate limits 25 heart rate zones 26 interval 28 L logbook 19 M maximum heart rate 16 menu ALARM 35 AUTOLAP 31 DATE 35 GENERAL 11 PERSONAL 13 SPEED 32 TIME 35 modes SPEED AND DISTANCE 30 51 TIME 35 TRAINING 17 18 P pair 30 39 PERSONAL settings 11 R replacing belt battery 43 wristop battery 42 S setting activity class 14 heart rate limits 25 heart rate zones 27 maximum heart rate 16 settings GENERAL 11 PERSONAL 11 sleep mode 38 52 T totals 21 training starting training session 18 training session 18 Training Effect 22 TRAINING mode 17 18 transmitter belt putting on 17 replacing battery 43 WwW warm up 28 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 o Suunto Oy 4 2010 Suunto is a registered trademark of Suunto Oy All Rights reserved
4. 2281 Transmission frequency device 2 465 GHz Suunto ANT compatible Transmission frequency belt 2 465 GHz Suunto ANT compatible 5 3 kHz gym equipment compatible Transmission range Up to 10 m 30 ft User replaceable battery device belt 3V CR2032 Battery life approximately 1 year in normal use 3 5 hours of exercise with HR per week Log recorder Maximum lap time 24 hours Lap split times 45 o Suunto t1 Suunto t1c 30 per session log o Suunto t3d Suunto t4d 50 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 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 otherwise communicated disclosed or reproduced without the prior written consent of Suunto Oy 46 not give any warranties whether express or implied includi
5. and scroll with Lap until you reach PERSONAL 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 birthday year month Date of birth year month and day 2 Enter the setting with Mode and set the value using Lap and Light Keep in mind the units you defined in GENERAL 3 Accept the value and move to the next setting by pressing Mode 4 Repeat steps 2 and 3 as needed 5 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 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 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 14 under 30 minutes per week use 4 30 60 minutes per week use 5
6. areas 1 with water or gel before putting the belt on Ensure the belt is centered on your chest e ve as Om 2 3 4 D 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 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 18 4 3 During training Your Suunto heart rate monitor 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
7. AINING mode enter the menu SET and scroll with Lap until you reach INTERVAL 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 Ur GRUT NI amp TIP If you want to use intervals with equal time for exercise and rest just turn on and define interval one INT1 Your heart rate monitor will use that time for each lap interval 29 5 USING SPEED AND DISTANCE MODE The SPEED AND DISTANCE mode becomes available after you have paired a speed and distance POD with your Suunto heart rate monitor 5 1 Pairing a POD To use SPEED AND DISTANCE mode you first need to pair your Suunto heart rate monitor with a Suunto POD To pair a POD 1 In TRAINING mode enter the menu SET and scroll with Lap until you reach PAIR A POD 2 Press Mode to get to the first setting and select the POD type using Lap and Light 3 Press Mode to activate pairing 4 Turn on the POD while message TURN ON is displayed Use the same procedure to pair you heart rate transmitter belt EA NOTE Before you re pair your POD or belt you need to first reset the device by removing the battery and putting it in backwards positive side down Then replace the battery normally 30 amp TIP If you have paired a Cadence POD you can switch between speed and cadence as jen the main view in SPEE
8. D AND DISTANCE mode by keeping View Back pressed 5 2 Autolap and speed limits With the autolap feature 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 EA NOTE When using the autolap feature it is very important to calibrate your speed and distance POD accurately Setting Value Description autolap on off Autolap feature on or off dist 0000 Distance lap distance according to selected units in GENERAL settings To change autolap settings 1 In SPEED AND DISTANCE mode enter the menu SET and scroll with Lap until you reach AUTOLAP 2 Enter the setting with Mode and set the value using Lap 4 and Light 31 3 Accept the value and move to the next setting by pressing Mode 4 Repeat steps 2 and 3 as needed 5 Press Start Stop to exit Like heart rate limits you can turn on the speed limits feature and define the upper and lower speed limits for yourself amp TIP This includes an autopause feature that when activated will stop your session when very slow speed is detected while using your Suunto speed and distance POD The session is reactivated when you speed up again Possible real life situation Training on city streets Autopause is convenient when cycling or running down cit
9. OD Use this calibration setting if you have for example two Bike PODs for different bikes You can pair one of them as GPS POD and use the calibration in the same way as you normally would with a Bike POD 34 6 USING TIME MODE TIME mode handles the time of day in two time zones main time and dual time In ALARM TIME and DATE menus you have the following settings Setting Value Description alarm on off Alarm feature on or off aarm 0000 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 6 1 Setting time and dual time To change time and dual time 1 In TIME mode enter the menu SET and scroll with Lap until you reach TIME UE hdi 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 35 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
10. SUUNTO t3d USER GUIDE en MODES amp VIEWS Time Training Speed amp Distance weekday training effect distance date calories average speed seconds average heart rate maximum speed dual time lap time lap time empty time time Note Additional views available depending on paired devices IM INtrODUCTION DT 5 Z Getting started ieee STAN teak Pere ere eq E ERE IU P Ed PEN CEEE 2 1 Basic settings 2 2 Modes and views 2 3 Menu navigation 3 Defining main settings cece eee ee eee e eee e e Ime e ehe eee eene 3 1 General settings sese Te see tee RR EI estes d A TM RA PEIUS T 3 2 Personal settings 3 2 1 Activity class 3 2 2 Maximum heart rate 0 0 0 cece eee e eee e eee nee ea ees 16 4 Using TRAINING mode ccc cee cece e cence III e ehe hehe eene 17 4 1 Putting on your transmitter belt 17 4 2 Starting a training session csse 18 4 3 During training o e eren eR E ret edens de 19 AA After tralniingz eset rp e erf em tndedececinaseteisiagendunctidestes 19 4 4 1 Viewing training logs 19 4 4 2 Viewing training totals 21 4 5 Using Training Effect ewmwnaneenwnnnna 22 4 6 Using heart rate limits and zones eee cece eect eee e tenet eeeeeee 24 4 6 1 Heart rate limi
11. according to the main time 6 2 Setting the alarm To set the alarm 1 In TIME mode enter the menu SET and scroll to ALARM using Light Enter the setting with Mode and set the value using Lap and Light Accept the value and move to the next setting by pressing Model Repeat steps 2 and 3 to set the alarm time Press Start Stop to exit wp ws 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 36 7 GENERAL FEATURES 7 1 Backlight You activate the backlight by pressing Light The backlight turns off automatically If you want to use the backlight 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 37 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 Yo
12. aces the oldest log The device reminds you to save your logs to PC LOGS TO PC reminder before the memory is full the first time PC POD needed 20 4 4 2 Viewing training totals Your Suunto heart rate monitor can store your training sessions and summarize the data according to weeks and months The available time periods are THIS WEEK current week Monday through Sunday LAST WEEK previous Monday through Sunday period e Month month name in English current and previous five months The available summary information per time period is e Training Effect totals e Number of training sessions e Totaltraining time e Total distances per POD type e Total calories burned To view your training totals 1 Press Lap while you are in TIME mode 2 Scroll through the time periods using Lap 4 and Light 3 Scroll through summaries for the time period using View Back and MODE 4 Exit TOTALS by pressing Start Stop 21 4 5 Using Training Effect Training Effect TE is a unique feature of your Suunto heart rate monitor 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
13. ates ee ern ee wale ane 45 10 1 Technical data sses e Uk 45 10 2 Trademark 10 7 Patent notice 10 8 Disposal of device Libisclaimersz cs tee I Ie AE LE teh ELA ttt tu ets 11 1 User s responsibility lecce 50 11 2 Warning S ee neri n eins ese hr re Re RE LEREDUO LS MER ERAN recede e EE 50 Index AA AA WA WA RA AC WA WA WA KA 51 1 INTRODUCTION Thank you for choosing Suunto t3d as your training companion Suunto t3d is a high precision heart rate monitor designed to make your training as beneficial and enjoyable as possible Suunto t3d 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 Key features include e Training Effect an improved alternative to zone training Logbook that records each training session Functional extensions through Suunto PODs Peripheral Observation Devices Compatible with Movescount with optional Suunto Movestick 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 well 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 press
14. ews containing supplementary information such as the day in TIME mode or calories in TRAINING mode Change views with View Back In addition your heart rate is displayed as a graph on the left edge of the screen Suunto t3d also display Training Effect TE along the lower right edge Button lock and backlight Lock the 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 In Suunto t3d there are different menus in each mode Scroll through the menus using Lap and Light Move to a setting and accept a value with Mode Return to the previous setting with View Back At any time you can exit by pressing Start Stop The quick exit is indicated by an X on the screen 10 N 7 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 units time and date format as well as button tone use You should define these according to your own preferences
15. fice use FCCWARNING Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations 10 7 Patent notice This product is protected by the following patents and patent applications and their corresponding national rights US 11 432 380 US 11 181 836 US 11 169 712 US 11 154 444 US 12 145 766 US 11 808 391 US 7 526 840 USD 603 521 USD 29 313 029 US 7 192 401 US 7460901 and EU Design 000528005 0001 000528005 0010 Additional patent applications have been filed 48 10 8 Disposal of device jen 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 49 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 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 50
16. g training for example when running in hilly terrain following your real time average heart rate is better guidance than following zone limits 4 7 Using intervals and warm up Your Suunto heart rate monitor supports interval training training with alternating periods of high exertion and recovery Use INT1 INT2 to define different interval durations You can also define a warm up period for yourself This can be used with or without intervals turned on When you use the intervals and warm up the log recorder view option in TRAINING mode becomes a countdown timer Use this view to follow how much time is remaining for your current interval Once you have started the training session the countdown timer resets itself as each interval passes When you are training with intervals INT1 INT2 or WARM is shown before the countdown time to tell you which interval you are on The lap indicator on the screen tell you how many intervals in total you have done for example int1 lap1 int2 lap2 int1 lap3 int2 lap4 and so on Setting Value Description inti on off Interval 1 on or off intl 0 00 Interval 1 duration minutes and seconds 28 Setting Value Description int2 on off Interval 2 on or off int2 0 00 Interval 2 duration minutes and seconds warm on off Warm up on or off warm 0 00 Warm up duration minutes and seconds To change interval and warm up periods settings 1 In TR
17. ing 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 less than 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 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 If Suunto t3d is paired with certain PODs Peripheral Observation Devices the SPEED AND DISTANCE mode is also available Views Each mode has different vi
18. ng without limitation that this documentation is accurate comprehensive or error free The latest version of this documentation can be downloaded at www suunto com This document content is subject to change at any time without notice Suunto shall jen 10 4 CE The CE mark is used to mark conformity with the European Union EMC directives 89 336 EEC and 99 5 EEC 10 5 ICES This Class B digital apparatus complies with Canadian ICES 003 10 6 FCC Suunto t3d and Suunto t4d comply with Part 15 of the FCC limits for class B digital devices This equipment generates uses and can radiate radio frequency energy and if not installed or used in accordance with the instructions may cause harmful interference to radio communications There is no guarantee that interference will not occur in a particular instance If this equipment does cause harmful interference to other equipment try to correct the problem by relocating the equipment Consult an authorized Suunto dealer or other qualified service technician if you cannot correct the problem Operation is subject to the following conditions 47 e This device cannot cause harmful interference e This device must accept any interference received 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 of
19. ou 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 41 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 42 e 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 43 AS Eas AP EA NOTE We recommend that you replace the cover and O ring along with the better to ensurethetransmitter remains clean and water resistant Replacement covers are available with replacement batteries 44 10 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
20. 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 setting by pressing Mode Repeat steps 2 and 3 as needed Press Start Stop to exit uy RU 25 EA NOTE The heart rate limits are displayed with dashes on the left outer rim of the display if the 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 4 6 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
21. 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 are following a personal training program that uses zone training enter the values defined by the program 26 EA NOTE The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription In the HR ZONES menu you can turn on the zone feature define zone 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 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 27 amp TIP If your heart rate varies significantly durin
22. tion you may need to re pair your belt with your Suunto heart rate monitor To re pair the belt 1 Remove the belt battery 2 Reset the belt by inserting the new battery positive side down 3 In your Suunto heart rate monitor go to the PAIR A POD menu and select HRBELT 4 Put the battery in with the positive side up and close the cover The same procedure can be used if you experience problems with a Suunto POD signal reception 39 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 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 40 9 2 Changing strap length If you have a strap with a latch buckle y
23. ts Lees 25 4 6 2 Heart rate zones ccc eee eee e en eeeeeeseeeeenseeeeeaees 26 4 7 Using intervals and warm Up wananennnananenannnna 28 5 Using SPEED and DISTANCE mode eeccee cence eee mI eee 5 1 Pairing a POD 5 2 Autolap and speed limits 5 3 Calibrating your POD ccc cee eee cence III mee 6 Using TIME mode cioe oret NR E bee tb beael TR XR AERE RE D E edge 6 1 Setting time and dual time 6 2 Setting the alarm 7 General features sis cs ceres La E Mea uae Dasa sce EE RR CRY a eh 7 1 Backlight 2 5 4524 es e rd etes trend gue demde duse 7 2 SJ UA Ka Ta li Laa isset oen etoile repe dena tie segete pea ete ende 7 3 Sleep Mode si cao 1 Ri gg RI ERI IRR PETI E ORA A EI A T ERA AIT 7 4 Connecting to a PC optional ccc cece cece eee ene eee eeees 38 S Troubleshooting s eee eee lene ee dt sa ah ee ee dee Eee 39 Pairing your transmitter belt cc cee cece cence eee eect eene 39 9 Care and maintenance cece eee cece Hee eme eme emere 40 9 1 General guidarice o aa 40 9 2 Changing strap length ccc eeee eee ee ee ee ee eee eeaeeeetnneeeees 41 9 3 Changing straps eom e vetere Ute evt ee Y teue ce tg 41 9 4 Replacing wristop battery ewwmananenanananea 42 9 5 Replacing belt battery ewanananenanananea 43 10 Specifications c feat o Sek coF Elec h
24. ty changes You can just follow the TE level or set a specific target level before you start your training session To train with a TE target level 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 23 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 back to the heart rate view To set the Training Effect target 1 Switch to the Training Effect view in TRAINING mode 2 Keep Light pressed to increase the TE value to your target 3 Start the log recorder EA NOTE You cannot lock the buttons while in the Training Effect view Switch to another view to lock them then switch views again as desired Analyzed by Bear OU Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd 4 6 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings 24 4 6 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
25. u 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 Light and View Back pressed 2 Toreactive your device press any button Ed NOTE Basic settings need to be set each time the device is reactivated 7 4 Connecting to a PC optional If you want to do more detailed long term analysis use Suunto Training Manager or Training Manager Lite With this software you can view in depth figures statistics and graphical representations of your training sessions To download your logs to a computer you need to purchase a Suunto PC POD The Suunto PC POD enables simultaneous real time monitoring of up to three persons on a single computer 38 8 TROUBLESHOOTING Your Suunto heart rate monitor uses high frequency 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 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 and or wristop if problems persist Pairing your transmitter belt If you replace the belt battery or are having trouble with signal recep
26. what to do while training e Lock the 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 EA NOTE If you are in SPEED AND DISTANCE mode and use the CHRONO view distance is displayed at the top and the total lap time total time of your traning session at the bottom of the screen If you switch to the next view LAPTIME the bottom view displays the current lap time 4 4 After training 4 4 1 Viewing training logs Your Suunto heart rate monitor can store each training session in the logbook The available summary information per logged session is e Achieved Training Effect TE Average and peak heart rate Calories burned Lap times Time inside above and below heart rate limits If a speed and distance POD is used the following information is also logged Total distance Average cadence Cadence POD only Average and maximum speed Distance per lap Average speed per lap To view the logbook 1 2 3 4 Press Start Stop while you are in TIME mode Scroll through the logs using View Back and Mode Scroll through summaries for the log Lap 4 and Light Exit LOG by pressing Start Stop EA NOTE The logbook stores upto 15 logs After the logbookis full each new log repl
27. y streets You can exclude from your log all the time spent waiting at traffic lights by using autopause Setting Value Description limits on off Limits feature on or off lower 00 0 Lower speed limit according to selected units in GENERAL settings upper 00 0 Upper speed limit according to selected units in GENERAL settings pause on off Autopause feature on off 32 To change speed limits and pause settings 1 A U N In SPEED AND DISTANCE mode enter the menu SET and scroll with Lap until you reach SPEED 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 5 3 Calibrating your 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 Oy U Be Goh Pair and activate your POD Start the log recorder Go a known distance Stop the log recorder Go to the CALIBRATE menu Select POD type and replace the measured distance with the actual known distance 33 Q TIP The GPS POD is listed in the CALIBRATE menu but the calibration has no effect on the GPS P
28. 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 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 22 Training Effect Result Description 5 0 Over reaching Extremely high effect on aerobic performance if adequate recovery allowed should not be done often EA 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 amp TIP Training Effectis an advancedfeature 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 The TE level is shown as a view in TRAINING mode This view also shows you how much time is left at your current training intensity to reach the next TE level This counter timer is updated in real time as your intensi
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