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1. 1 Putting on the heart rate transmitter belt e 28 3 2 Heart rate signal troubleshooting seules 29 3 3 Heartrate limit Set OS Ledesma siti ose uoc tls edet oie adie doti qe ie 30 A EEE 31 4 1 Using Training Effect targets sees 31 4 2 Training without set targets oococccccoocccnccconccnncnc rn 31 4 3 Using the Speed and Distance displays suuuueuuuuee 34 Touquet ELT 35 dle Traming EogbOOk ups uana aa a i e Da e itat a Cle RA 35 9 2 Mallo TOS ao 36 5 95 SUUNO Traning Word cea Ep A RAE RR ER VEA RR 37 ST A tios tals Era Palet 38 OWAIN D E 38 Care and mantenance ais iras 38 Les le Generalins M CUONS 2e e setas eter eo mt erue a Ebert LM 38 7 2 Water resistance zs vt ua ican arca circa eA RAT rotar aA ae RES 39 7 35 Changing the strap length cici tesi orc er cr mecenes e EFE ENA 40 7 4 Replacing the Dates sim chasers e EY E c eee ND Peg a enda 41 7 4 1 Replacing the battery of the Suunto t3 cece cece eee eee ees 41 7 4 2 Replacing the battery of the heart rate belt 43 TECHNICAL SPECINCALONS itc SE Da ERE VUA RSS 44 Intellectual propery oe SA dc ta eae 45 9 Ts Made Macao Ped 45 92 HPalenb nolle anat io ometre ce Ma M Ud E E Ee ETE 45 TO DISGIaliTIGI Seam io ote mat datos etu salones ct cad ee we E datus SE p 45 TOT User s espolsiDMliby iust ncs Des rod
2. 7 2 Water resistance Your Suunto t3 is water resistant up to 30 m 100 ft and the transmitter belt to 20m 66ft according to ISO 2281 standard www iso ch This means that you can use your Suunto t3 for swimming and other water sports activities but you must not use it for scuba diving or freediving To maintain water resistance and to ensure that the warranty remains valid we strongly recommend that you have all service except for battery change performed by authorized Suunto service personnel NOTE Never push the buttons while swimming or in contact with water Pressing the buttons while the unit is submerged could cause the unit to malfunction 39 NOTE Even though both the Suunto t3 and the transmitter belt are water resistant the radio signal does not carry in water which makes the communication between Suunto t3 and the transmitter belt impossible 7 3 Changing the strap length The strap length of some Suunto t3 models can be adjusted for a perfect fit Follow the steps below Remove the buckle by releasing the spring bars with a pin paper clip or other sharp object Remove both spring bars from the pin holes Shorten the strap by cutting along the grooves on the inner surface You can do this for instance with scissors If you are unsure of the correct length cut the pieces one by one and test the length after cutting each piece Cut in turns from both sides of the strap to keep the sides equally long Be careful not to s
3. 800 776 7770 Suunto website www suunto com COPYRIGHT This publication and its contents are proprietary to Suunto Oy Suunto Wristop Computer Suunto t3 and their logos are registered or unregistered trademarks of Suunto Oy All rights reserved While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate no warranty of accuracy is expressed or implied Its content is subject to change at any time without notice www suunto com Suunto Oy 5 2006 9 2006 6 2007 2 2008
4. In the Time menu you can set the time and dual time Accept the settings with a short press of the MODE button which also moves you on to the next menu item 2 3 3 Date settings In the Date menu you can set the day month and year Accept the settings with a short press of the MODE button which also moves you on to the next menu item 2 3 4 Personal settings In the Personal menu you can enter personal information such as your weight height activity class maximum heart rate gender and date of birth Accept the settings with a short press of the MODE button which also moves you on to the next menu item Adjust the weight setting with and buttons Accept with MODE button Continue setting your height activity class maximum heart rate sex and birth date Go back to the previous set value NOTE See the table in Section 2 2 Activity class act class for information on activity class descriptions 14 2 3 5 General settings In the General menu you can set the button tones on or off and choose the units and format the information is displayed in Accept the settings with a short press of the MODE button Light The light can be activated in any mode at any point by short pressing the button If you want to use the light in Settings Logbook or Totals the light must be activated before entering them NOTE The light will not work when pairing the Suunto t3 to a POD or when the heart rate belt is connect
5. TOTALS 5 CHANGE SHORTCUT SECOND E GO TO TIME SETTINGS DAY EMPTY DATE CONNECT TO PC a NN 5 4 LIGHT DUAL TIME LONG PRESS BUTTON LOCK The following figure shows how to enter the Time mode Settings menu and its different items You can quick exit the Settings menu by pressing the START button Entering Settings Navigating in Settings Long press Use and buttons to toggle the MODE between the following setting button in Time submenus alarm time date or Training general and personal Exit the mode to enter the Settings menu Settings menu by long pressing the MODE button or by pressing the START button NOTE Remember that you can see where you are within the Settings menu by following the flashing bar in the navigational aid 12 Take a look at the following table showing the different Time mode settings and the items you can define in them Somber See Alarm Alarm Alarm time hour min on off m Time Time Dual time hours minutes rn hours minutes seconds MD Personal Weight Height Activity Max Sex Date of birth class heart rate General Tones Height i on off cm ft 2 3 1 Alarm settings In the Alarm menu you can set the alarm on or off and set the alarm time Accept the settings with a short press of the MODE button which also moves you on to the next menu item 13 When the alarm is on you will see the symbol A in the display 2 3 2 Time settings
6. an optional speed or distance POD and more in the Logbook submode The Logbook can be accessed by short pressing the START button in Time mode You can use the MODE and BACK buttons to navigate in the menu You can quick exit the Logbook by pressing the START button Press the MODE button to scroll through the BUT logs Use the and buttons to view the 0 07 i mi UN summary of a particular log Training Effect lueidaw A f 3 average and peak heart rate etc Move back in K NA K the summary using the BACK button Depending whether you had set the heart rate limits or heart rate zones on or off during the training the Logbook will display information relating to either heart rate zones or heart rate limits or neither if both were turned off or your Training Effect was less than 1 1 The logbook stores all the information from your last 15 training sessions After 15 logs have been saved the latest one will overwrite the oldest one You can also delete all logs by putting the unit into sleep mode See Section 5 4 Sleep mode 35 If you are interested in more detailed long term analysis you might be interested in Suunto s PC software You can use it to view in depth figures statistics and graphical representations of all the training sessions performed with your Suunto t3 Please see www suunto com training for more details NOTE To download your logs to a PC you will need the Suunto PC POD which is available as an accesso
7. and Distance mode to enter Speed and Distance settings menu Use and buttons to toggle between the following Speed and Distance setting submenus autolap speed calibrate pair a POD and general Take a look at the following table showing the different Speed and Distance mode settings and the items you can define in them 25 CO ees Autolap Autolap Distance on off EN uu Calibrate Foot POD Bike POD Pair heart rate belt Foot POD Bike POD GPS POD POD General Tones Heart rate Height Weight Time Save Foot Bike on off bpm cm ft kg Ib 12h 24h ddmm ask all or GPS 2 5 1 Autolap settings In the Autolap menu you can set the autolap function on or off and set the distance for each lap When autolap is set on and you have a paired speed and distance POD the device beeps and shows total distance average lap speed and lap time for 5 seconds with each lap 26 2 5 2 Speed settings In the Speed menu you can set the speed limit on or off and define the upper and lower speed limits 2 5 3 Calibrate settings In the Calibrate menu you can calibrate your Suunto Foot POD or Suunto Bike POD An alternative way of calibrating your POD is to run or cycle a known distance say 10 km using the POD If you do not reset the stopwatch after completing the distance you can correct the distance shown for example 9 6 km from the settings The device will then update the cal
8. eun dE De a i a eere E Rua en RE 45 10 2 ANANS aeaa huc Ls saan di qucd Mts aho So ont LUs tias Code 46 jor M ere HE E 46 e NC ES Xr ER T 46 TO REOC COmbpllatiCG os eos imet ie ett raa po ea Re que ent ine dfe a aia Rh eee 46 11 Disposal of the device 0 ccc ccc cee cee cece eee e eee e eee I mensas 47 1 SUUNTO T3 AT A GLANCE Time mode Training mode Speed and Distance mode if paired with POD In Time mode you can In Training mode you can In Speed and Distance mode you can view the time use the stopwatch view average avg and maximum go to log view your heart rate speed Max go to Totals or Training Effect view distance go to Time settings set the Training Effect set the Training Effect target connect to pc target go to Speed and Distance go to Training settings settings The Suunto wristop computer displays the icon of each mode on the screen HR for Training mode TE for Training Effect in Training mode and SPD for Speed and Distance mode In Time mode you will see the current time NOTE In order to connect your device to a PC an optional Suunto PC POD and Suunto software are required 1 1 Navigating in the modes and menus In any of the modes a long press of the MODE button will take you to that mode s Settings menu In Time mode a short press of the START button will take you to Logbook and a short press of the button accesses Totals The following figure shows the functionality
9. ED Before you are able to make the most of your Suunto t3 it s worth taking some time to personalize it to suit your individual needs and preferences 2 1 Setting up Suunto t3 When you press a button on your new Suunto t3 for the first time you will be asked to define some basic settings Use the and buttons to change the values accept and move to the next item by pressing the MODE button The following figure shows you how to set up your device for the first time Adjust with and buttons Accept with MODE button Carry on setting up the time date units and personal settings After this Suunto t3 will go into Time mode and will be ready for operation NOTE Your maximum heart rate is determined using the formula 210 minus 0 65 times your age which is automatically calculated from the date of birth that you enter If you know your real maximum heart rate you should use that instead of the calculated value Navigating in the Settings menus is very easy Follow the position of the blinking empty box and you will know exactly where in the Settings menu you are You can quick exit the Settings menu and go back to the Time mode by pressing START button we ADJUST 3 4m RIGHT EXIT LONG PRESS Y ADJUST 2 2 Activity class act class Important Your activity class is another one of the settings that you are asked to define when you set up your device for the first time Your activity class is a mea
10. EN SUUNTO c3 USER S GUIDE SUUNTO Time mode Total of all training Logbook Switches between the modes Shortcuts Button lock Backlight Quick Exit x to time mode when in Menu Totals Logbook and Coach Training Speed and Distance mode Resets the stopwatch Starts and stops the stopwatch Switches between the modes Shortcuts Button lock Backlight Enters and exits the Settings and other submodes WELCOME Congratulations on choosing Suunto t3 as your training partner The Suunto t3 is a high precision heart rate monitor designed to make your training as efficient and enjoyable as possible Suunto t3 goes beyond conventional heart rate monitors by showing Training Effect TE Training Effect tells you in real time how much a workout improves your condition It ensures that every workout you do takes you closer to your targets and gives you the freedom to work out without pre set heart rate HR zones Read more about Training Effect in Section 2 4 1 With Suunto t3 you can also accurately measure the calories you burn record your workouts for post training analysis and keep track of your long term progress Suunto t3 s functionality is maximized with optional Suunto PODs Peripheral Observation Devices wireless sensors that measure speed and distance in different sports activities You also have the benefit of interference free digital transmission of heart rate and speed d
11. art rate belt 3 3 Heart rate limit settings In the Heart Rate Limit menu you can set the heart rate limits on or off define the upper and lower limits and set the heart rate alarm on or off You can set the heart rate limits to help you stay within a defined heart rate range which you can set to match the goal of your training While training your real time heart rate can be displayed in the center of the screen If the average heart rate shortcut is selected your real time average heart rate of the entire log at that point is displayed in the bottom row as either beats per minute or a percentage of your maximum heart rate In the Settings menu you can set alarms to notify you when you go above your set upper heart rate or below the set lower heart rate When you have reached the set HR limit the alarm turns on If you don t lower the HR within 4 minutes the alarm turns off automatically When the Limit alarm is on Suunto t3 Upper limit gives you an alarm when your heart 2 Target rate rises above the upper limit or N heart rate drops below the lower limit The alarm verla continues for 4 minutes until you return J to your target heart rate range By checking your average heart rate you can adjust your training intensity to make sure the session is as effective as possible 30 4 TRAINING Once you have your Suunto t3 set up as you like it it s time to get out and start training F
12. ata This user s guide is here to help you get the most out of your training with Suunto t3 Please read through it to make using your new Suunto t3 even more productive Te OUUNIO ES araga e cesa hera Subtus sdebulsu atatum edam Dua us alee Sa lustam tnd 5 1 1 Navigating in the modes and menus ccc cece cece eee e rn 6 1 2 Button symbols and functions sees 7 1 9 BUON IOC mes es Dae dus e bi ca ene Spei ad eds T PRECII IA IT 8 2 1 Setn UD SUD OS O 8 2 2 Activity class act class 0 cece cece eee cence eee eee e avia ada 10 2 9 DMS NOS erase ote teocia cdt aria adicta tarot 12 2 9 1 AIS ES as 13 29 2 El AAA A E qM Edad 14 230 Date SENGS a 14 DO A ClSOMal Settings arne ea EAER Es 14 2 9 5 General Seas custos a ns 15 ZA RANNE MOE a A a tios 15 2 1 Manno EXEC re EE IAE 17 2 2 2 Training Mode SGUINGS ao er REOR EL ea tin toate bos e etae mu EE 20 2 4 3 Heart rate zone settings cc ccc ce ccc eee eee eee teneeesenseneeenes 23 2 AA Intervals SECS acy tensa ado 24 ZA Para POD Setllis 2 cise A GD EOI SGA oa eee aes 24 2 5 Speed and Distance mode ccc cece eect E e eee eee e ee eneeetanees 25 2 5 5 AUEOIBD SOHllgs iS mast dete aont mentee mel DEM 26 ESAS NS aeu wun pup eE Dag vate ori ie Rt Nou RN TUBE SI Edo EA 27 2 5 5 Calibrate Settings a cakes 27 2 5 4 Wireless speed and distance PODS seesess 27 Bere UT AINA c Em 28 3
13. ata you can exit Totals by long pressing the MODE or BACK button You can also exit Totals at any time by short pressing the START button quick exit function 5 3 Suunto Training World Suunto Training World Suunto s training specific Web site is dedicated to helping athletes and fitness enthusiasts at all levels achieve their goals You ll find this site the perfect training partner for running cycling aerobics spinning walking and the whole range of endurance and team sports 37 Whether you re working toward a marathon or aiming for weight loss and a healthy heart Suunto Training World is a valuable resource for tips news and inspiration Take a tour of the site at www suunto com training Learn about new Suunto training products gather training tips participate in discussions keep abreast of training news and motivate yourself with the stories of Suunto Ambassadors 5 4 Sleep mode You can switch your Suunto t3 into sleep mode to save battery and to erase all information in the Logbook and Totals Your personal values will be saved Switch to sleep mode by long pressing the START BACK and buttons simultaneously To reactivate your Suunto t3 press any button 6 WARRANTY For warranty information and additional care and maintenance instructions please refer to the separate Warranty Care and Maintenance Wristop Computers leaflet 7 CARE AND MAINTENANCE Your Suunto t3 is a precision instrument By followin
14. atch While training the stopwatch displays either the real time Training Effect or heart rate in the center of the screen You can switch between the two by long pressing the BACK button The information that is displayed while the stopwatch is running depends on the device s settings as well as on whether there is a speed and distance POD connected The default shortcut which appears on the bottom row of the display is the Training Effect target 32 Pressing the BACK button changes the shortcut at the bottom of the display Some shortcuts are only available when connected to speed and distance POD After you have stopped the stopwatch you can reset it by long pressing the button The Suunto t3 asks if you want to save the log and resets the stopwatch If you If you answer no answer yes you will see the log will the following be deleted view The Logbook saves a place for 15 logs If you choose not to save the most recent log you will see only 14 previous logs in the Totals You can have logs saved automatically After resetting the stopwatch go to Time mode settings select the General menu and the Save submenu and select all instead of ask If your peak heart rate in the most recent session exceeded the maximum heart rate defined in Personal Settings Suunto t3 will ask if you want to update your maximum heart rate value after resetting the stopwatch and saving your log 33 f If you want to upda
15. e the old battery 3 Place the new battery into the battery compartment with the positive side facing up 4 With the O ring in the correct position replace the battery compartment cover 43 NOTE We recommend that you replace the battery cover and the O ring simultan eously with the battery to ensure that the transmitter remains clean and water resistant Replacement covers are available with replacement bat teries NOTE Battery covers of the transmitter belt and Suunto t3 are not interchangeable 8 TECHNICAL SPECIFICATIONS 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 45 g 50 g 65 g depending on the strap e Water resistance 30 m 100 ft ISO 2281 User replaceable battery CR2032 Calendar clock Resolution 1 s Programmed until 2050 Stopwatch e Stopwatch range 99 hours Lap time range 99 hours Lap split times 50 log Resolution 0 1 s Heart rate data Display range 30 240 bpm e Heart rate limits 30 230 bpm Maximum heart rate for percentage display 240 bpm 44 Transmitter belt e Water resistance 20 m 66 ft ISO 2281 Weight 61 g Frequency 2 465 GHz Suunto ANT compatible Transmission range Up to 10 m 30 ft e User replaceable battery CR2032 9 INTELLECTUAL PROPERTY 9 1 Trademark Suunto Suunto t3 Replacing Luck their logos and other Suunto brand trademarks and made names are regis
16. es 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 guar antee 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 representative or other qualified service technician if you cannot correct the problem Operation is subject to the following conditions 1 This device cannot cause harmful interference 46 2 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 the warranty Tested to comply with FCC standards 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 11 DISPOSAL OF THE 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 47 CUSTOMER SERVICE CONTACTS Global Help Desk 358 2 284 11 60 Suunto USA Phone 1 800 543 9124 Canada Phone 1
17. g a few common sense points you can max imize the life of your device If your Suunto t3 does require servicing you should take it to your nearest Suunto representative This section also describes the steps to follow when replacing the battery in both your Suunto t3 and the transmitter belt 7 1 General instructions Only perform the procedures described in this user s guide Never attempt to disassemble or service your Suunto t3 38 Always protect your Suunto t3 from shocks hard and sharp objects extreme heat and prolonged exposure to direct sunlight e If notin use store your Suunto t3 in a clean and dry environment at room temperature e In order to prevent the face from becoming scratched the device should not be stored in the bottom of a bag or other place where it could come into contact with hard objects NOTE In case the face becomes scratched you can use Polywatch cream to eliminate most of the scratches if not all The Polywatch cream will be available at your authorized Suunto dealer in most of the watches stores and on Suunto web shop www suunto com shop You can wipe your Suunto t3 clean with a cloth lightly moistened with warm water If there are stubborn stains or marks you can apply mild soap to the area Do not expose your Suunto t3 to strong chemicals such as gasoline cleaning solvents acetone alcohol insect repellents adhesives and paint as they will damage the unit s seals case and finish
18. horten the strap too much Replace the spring bars into the last pin holes of both sides of the strap Attach the buckle to the strap by placing the spring bars into the holes in the strap In both sides of the buckle are holes for two different positions This can be used for fine tuning of the strap length Make sure that the spring bars are positioned straight in the buckle 40 7 4 Replacing the battery You can replace the battery in both the Suunto t3 and the heart rate transmitter belt In this section we see how to do this Your Suunto t3 operates on a 3 Volt lithium cell type CR 2032 The life expectancy is approximately 12 months of operation with an average of 4 hours of training a week The higher your average amount of training hours a week the shorter the battery s life expectancy will be Your Suunto t3 will display the symbol amp when the battery starts running low NOTE To reduce the risk of fire or burns do not crush puncture or dispose of used batteries in fire or water Only replace them with manufacturer spe cified batteries Recycle or dispose of used batteries properly 7 4 1 Replacing the battery of the Suunto t3 To replace the battery 41 1 Use a coin to open the battery compartment on the back of your device Ensure that the O ring and all surfaces are clean and dry Remove the old battery Place the new battery into the battery compartment with the positive side facing up 4 Slide the batter
19. ibration value accordingly The GPS POD is also listed in the Calibrate menu but the calibration has no effect on the GPS POD measurements You will need this calibration only if you have for instance two Bike PODs for different bikes You can then pair one of them as GPS POD and use the calibration in the same way as you normally would with Bike POD 2 5 4 Wireless speed and distance PODs Optional wireless speed and distance PODs are light easy to use and accurate Since the devices Suunto Foot POD Suunto Bike POD and Suunto GPS POD differ from each other they come with separate user s guides which you should read for more detailed information on their use When you have paired and calibrated a speed and distance POD with your Suunto t3 you can take advantage of the Speed and Distance mode as well as speed and distance related control functions and information 27 3 BEFORE TRAINING 3 1 Putting on the heart rate transmitter belt The heart rate transmitter belt is an integral part of Suunto t3 s functionality so it s important that you know how to wear it correctly We recommend that you wear the transmitter against your bare skin to ensure flawless operation The electrodes must be wet during the exercise Raise the transmitter a little off your chest and moisten the electrode area on the side in contact with your skin Check that the wet electrode areas are firmly against your skin and that the logo is in a central
20. ing to the heart rate monitor Alarm snooze Only the BACK button deactivates the alarm pressing any other button activates the snooze function which lasts for 5 minutes The snooze function can be activated 12 times after which the alarm will be deactivated until the set time the following day Pressing the BACK button switches off the alarm 2 4 Training mode To switch to the Training mode short press the MODE button 15 Here you can see the basic functionality of the buttons used in Training mode as well as options for the shortcut which is in the bottom line of the display LAP RESET LONG PRESS GO TO TRAINING SETTINGS CHANGE SHORTCUT AVERAGE HEART RATE TRAINING EFFECT LAP INTERVAL TIME R BUTTON LOCK AND DURATION SPEED AVG AND MAX amp LIGHT TIME DISTANCE CHANGE TRAINING CALORIE CONSUMPTION FIF CONNECTED TO POD EFFECT TARGET LONG PRESS The stopwatch is accessed by pressing the START button in Training mode and can be seen in the top row The information from the training that you time with the stopwatch such as heart rate and calorie consumption is stored and can later be seen in Totals and Logbook Therefore you should activate the stopwatch and ensure you have a heart rate reading whenever you start a training session Pressing the Pressing the START button START button starts the again stops stopwatch the stopwatch While the stopwatch is runni
21. n these cases the target zone limits are less practical than the average heart rate 2 4 4 Intervals settings In the Intervals menu you can set interval 1 and 2 on or off and define their times You can also set the warm up timer on or off and define its time Accept the settings with a short press of the MODE button which also moves you on to the next menu item 2 4 5 Pair a POD settings In the Paira POD menu you can pair your Suunto t3 with your heart rate transmitter belt Suunto Foot POD Suunto Bike POD or Suunto GPS POD Select the POD you want to pair using and buttons Accept with the MODE button then turn on the POD you want to pair After pairing or if you should loose the connection to the POD re enter Training mode to view the POD s readings 24 2 5 Speed and Distance mode The Speed and Distance mode is available when you have paired an optional speed and distance POD with your Suunto t3 Here you can see the functionality of the buttons used in Speed and Distance mode START STOP i 19 LAP RESET LONG PRESS CHANGE SHORTCUT CHRONO I s GO TO SPEED AND DAYTIME ALSO HR RELATED DISTANCE SETTINGS SPEED AVG AND MAX SHORTCUTS IF N Lp Ro DISTANCE HRBELTISON e ES BUTTON LOCK f amp LIGHT CHANGE TRAINING EFFECT TARGET LONG PRESS To recap this figure shows how to enter the Speed and Distance mode settings menu and its dif ferent items Long press the MODE button in Speed
22. ng you can take up to 99 lap times the first 50 of which are stored in the memory by pressing the button 16 NOTE It is not possible to reset the stopwatch while it is running You must stop it before resetting it NOTE If the stopwatch is running and you switch back to the Time mode the stopwatch will be displayed on the top of the screen To stop the stopwatch go back to the Training mode To toggle between the Heart Rate view HR shown in the middle of the screen before connecting to the heart rate belt and the Training Effect view TE shown in the middle of the screen before starting the stopwatch long press the BACK button 2 4 1 Training Effect A unique feature of Suunto t3 is its ability to record and display Training Effect Training Effect TE shows the effect of a workout on your aerobic fitness on a simple one to five scale For the first time you will Know in real time how much your workout is really improving your fitness level With Training Effect you can ensure that your workouts always give the intended result 17 Please note the difference between training 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 whereas for Training Effect it is enough just to reach the desired TE value once during the workout Measured TE Result of the workout 1 0 1 9 Minor TE Enhances recove
23. of each of these submodes Totals Logbook Settings menu In Totals you can view In Logbook you can view Each mode has its own the total values of your your last 15 activities settings menu where you sessions for Training Effect can define the settings this week duration related to that mode last week calories consumed 6 last months average heart rate peak heart rate time spent in and out of zones or limits You can quick exit Totals Logbook and Settings by pressing the START button 6 1 2 Button symbols and functions The buttons are named according to the functions they perform However in this user s guide the names are simplified as shown in the table below Button names on device Name in User s Guide Lap Mode Light Alt Back Start Stop In Totals and Logbook small arrows on the screen indicate the buttons that you can navigate with The buttons functions depend on the length of the press A short press is less than 1 second and a long press is more than 2 seconds Throughout this user s guide the following symbols are used to indicate short and long presses 1 3 Button lock You can lock and unlock the buttons in both Time and Training mode by long pressing the button When the buttons are locked you still have access to shortcuts and backlight When the buttons are locked you still have access to shortcuts and backlight 10 07 Tuesday 2 GETTING START
24. or detailed information on training and tips on how to maximize its effectiveness download Suunto Training Guidebook from www suunto com training There are three alternative ways to use your Suunto t3 in training using Training Effect targets training without targets and using the Speed and Distance display 4 1 Using Training Effect targets You can increase the Training Effect target by long pressing the button while the Training Effect shortcut is displayed This automatically updates the recommended duration of the session Long press the button to increase the Training Effect target 4 2 Training without set targets The stopwatch is activated by short pressing the START button in Training mode It can be seen in the top row in Training mode The information from the training that you time with the stopwatch such as heart rate and calorie consumption is stored and can later be seen in Totals and Logbook Therefore you should activate the stopwatch and ensure you have a heart rate reading whenever you start a training session 31 Pressing the Pressing the START button START button starts the again stops stopwatch the stopwatch I This number Pressing M button when a indicates the stopwatch is running stores the ongoing lap split time and displays it in the top row of the Suunto t3 It also displays the average heart rate and shows the lap time After 3 seconds the display jumps back to the stopw
25. push the peak higher TE can be shown in the center instead of heart rate Long pressing the BACK button switches between heart rate and real time Training Effect TE graph scale If you continue your workout after reaching the target the bottom row automatically starts showing remaining time to the next TE level in this case 3 4 This shortcut shows how much time you still have to the next training effect level In this example you need to continue 10 minutes at the current intensity to reach TE 3 2 NOTE When you have reached your targeted Training Effect the Suunto t3 dis plays TE reached temporarily on the screen and you will hear a beep 19 Training Effect reached so far in the workout 3 8 Improving Peak level If there has been a period of lower intensity your current level may be lower To reach higher TE than 3 8 from this workout you need to increase the intensity so that this graph pushes the peak mark higher Bottom row Next TE level is 4 0 but you can not reach it with the current intensity Time indicator means that you have to increase intensity to reach the target To find out more about Training Effect and how to use itto improve your training please download Suunto Training Guidebook from www suunto com training A Heart beat analysis technology producing Training Effect is provided and supported en I See by Firstbeat Technologies Ltd 2 4 2 Training mode setting
26. ry The Suunto PC POD enables simultaneous real time monitoring of up to three athletes on a PC screen 5 2 Training Totals In addition to detailed information on your last 15 training sessions Suunto t3 stores all the accu mulated data recorded this week Monday Sunday last week and for the last 6 months This information can be seen in the Totals submode which is accessed by short pressing the button in Time mode When in the Totals submode use the and buttons to choose the period you wish the view The MODE and BACK buttons are used to view the different totals for example Training Effect total calorie consumption totals and distance totals The following figure shows how to navigate within the Totals menu You can quick exit Totals by pressing the START button 36 Press the button in Time mode to view the totals of your training Long press MODE button to exit the Totals Pressing the MODE button takes you through your training totals for this week number of workouts training time calories etc In each display you can use the and buttons to change between the view for this week last week and for each month for the past 6 months Press the BACK button to return to the previous display NOTE In the Week view of the Training Effect totals as in the above figure each dot represents 15 minutes of training In the Month view each dot repres ents one hour of training Once you have reviewed your d
27. ry short workout or develops base endurance over 1 hour session Ideal for fat burning Does not improve maximal performance 2 0 2 9 Maintaining TE Maintains aerobic fitness Builds base for harder training in the future Does little to improve maximal performance 3 0 3 9 Improving TE Improves aerobic fitness if repeated 2 4 times a week No special recovery requirements 4 0 4 9 Highly improving TE Rapidly improves aerobic fitness if repeated 1 2 times a week A few easier exercise sessions TE 1 2 needed for recovery Over reaching TE Dramatic increase in aerobic fitness if adequate recovery is al lowed afterwards High demand for recovery Increased risk of overtraining if repeated too often When monitoring your Training Effect you no longer need to stay within pre defined heart rate zones because the TE shows the actual result of the workout regardless of what your exact heart rate is This gives you freedom from the zone alarms while still reaching the desired result 18 Suunto t3 shows the Training Effect in two ways The lower right side of the display shows it as a graph It is so shown as a number in the center of the screen instead of the heart rate reading The TE of each workout is defined by the highest number from 1 1 to 5 0 reached during the workout The peak TE reached stays visible on the graph If you want to further increase the effect after a lower intensity period you need to work out harder to
28. s The following figure shows how to enter the Training mode Settings menu and its different items 20 imm Long press the MODE button in Training mode to enter Training settings menu Use and buttons to toggle between the following Training setting submenus heart rate zones heart rate limits intervals pair a POD and general Take a look at the following table showing the different Training mode settings and the items you can define in them 21 Heart rate Heart Zone 1 Zone 2 Zone3 Tones on off lower up upper upper Yo per Heart rate Lower Upper Alarm on off limits i limit limit Interval Interval Interval 1 Interval Interval Warm Warm up minutes 1 on off minutes 2 on off 2 up seconds seconds minutes on off seconds Pair a Pair heart rate belt Foot POD Bike POD GPS POD POD General i Height Weight Time Save cm ft kg Ib 12h 24h ddmm ask mmdd all 22 2 4 3 Heart rate zone settings In the Heart Rate Zone menu you can define the 3 heart rate zones and set the tones on or off The 3 heart rate zones are useful in training as they record how much of your training is spent within specific heart rate zones or if you want to give yourself a long enough warm up or keep your heart rate at an optimum level for fat burning After training you can see how much of the session was spent in each zone Each zone is a range of heart rate
29. s expressed as a percentage of your maximum heart rate which is calculated based on the age you enter in the Personal settings menu Accept the settings with a short press of the MODE button which also moves you on to the next menu item The default heart rates for zones 1 3 are 60 70 70 80 and 80 90 of your maximum heart rate but if you are following a specially designed training program enter the zone values that have been tailored towards your individual goals The benefits of training in each default zone are shown in the following table Heart rate Default setting Main benefit zone Zone 1 Fit 60 70 of maximum heart Improves your basic endurance and helps you to recover from harder ness zone training sessions Can also be used in weight control fat burning zone Zone 2 Aer 70 80 of maximum heart Improves your aerobic capacity This is the preferred zone if you are obic zone rate training for an endurance event Zone 3 80 90 of maximum heart Improves your maximum aerobic capacity and lactate tolerance Threshold ability anaerobic threshold meaning your maximum endurance Zone will improve and you ll be able to fight fatigue better 23 NOTE The heart rate zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription The average heart rate is also a useful measure during training where the heart rate levels vary a lot such as biking in hilly terrain I
30. sure of your current activity level By entering your current activity class 1 10 into your Suunto t3 the device will be able to give much more accurate calorie consumption information As the amount and or intensity of your physical activity increases the device will automatically increase your activity class based on your recorded heart rate information Your activity class will also be automatically decreased if for ex ample you engage in recreational sports See the following table for information on determining your activity class 10 Activity description Activity class No regular participation in recreation Always avoid exertion whenever possible DER al sports or heavy physical activity p PM y Walk for pleasure routinely use stairs occasionally 1 exercise sufficiently to cause heavy breathing or perspiration Regular participation in recreational 10 60 minutes per week sports or work requiring modest physical activity such as yard work 9er 1 hour per week 3 nordic walking or moderate intensity cycling Regular participation in heavy phys obio classes or high intensity eyeing EOS CIN O CN OI CN 11 2 3 Time mode Here you can see the functionality of the buttons used in Time mode This will help you get started with using the basic functions of your Suunto t3 Additionally you will find options for the shortcut which is in the bottom line of the display GO TO LOGBOOK 4 a GO TO
31. te your UPDATE ee bi R ex maximum heart rate press the BR LL button Pressing the BACK button V V takes you back to Training mode without updating your maximum heart rate 4 3 Using the Speed and Distance displays While training the Speed and Distance mode provides additional information to help you monitor and adjust your training The top row displays distance information the center row displays speed information in whichever format was chosen in General settings and the bottom row displays different information for example maximum speed during the lap depending on the shortcut se lected Pressing the BACK button changes the shortcut at the bottom of the display NOTE If Autolap is set off the average speed shown is the average speed from the start of the previous lap and the lap time is the time from the start of the last lap 34 5 AFTER TRAINING Once you have finished your training your Suunto t3 can provide you with detailed information on your performance In this section we ll look at the Logbook and Totals functions as well as Suunto s online training community www suunto com training 5 1 Training Logbook Immediately after finishing your training one of the first things you ll want to do is review all the data recorded during the session You can see your Training Effect peak heart rate average heart rate how many calories you burned speed and distance information if using
32. tered or unregistered trademarks of Suunto Oy All rights are reserved Firstbeat amp Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd All rights reserved 9 2 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 169712 US 11 154 444 US 10 523 156 US 10 515 170 and EU Design 000528005 0001 000528005 0010 10 DISCLAIMERS 10 1 User s responsibility This instrument is intended for recreational use only Suunto t3 must not be used as a substitute for obtaining measurements that require professional or laboratory quality precision 45 10 2 Warnings If you have a pacemaker defibrillator or other implanted electronic device you use the transmitter belt at your own risk Before you start using a transmitter belt we recommend an exercise test under a doctor s supervision This will ensure the safety and reliability of the pacemaker and transmitter belt when used simultaneously Exercise may include some risk especially for those who have been sedentary We strongly advise consulting your doctor prior to beginning a regular exercise program 10 3 CE The CE mark is used to mark conformity with the European Union EMC directives 89 336 EEC and 99 5 EEC 10 4 ICES This Class B digital apparatus complies with Canadian ICES 003 10 5 FCC compliance This device compli
33. upright position Enter Training mode Your heart rate will not be visible until you enter Training mode Whenever you enter Training mode or start the stopwatch your Suunto t3 automatically searches for signals from a heart rate belt or paired speed and distance POD 28 After switching to Training mode Instead of your heart rate HR is Suunto t3 displays HR while it is seeking shown in the center of the display if no the HR belt signal heart rate belt is found Once the device has found the signals your heart rate or speed and distance information will be displayed in the center of the screen NOTE For detailed instructions on how to pair and calibrate your optional speed and distance POD please refer to the POD s own user s guide 3 2 Heart rate signal troubleshooting If you can t see a heart rate signal make sure you ve paired the heart rate transmitter belt see Section 2 4 5 Pair a POD settings If you lose the signal try the following steps to fix the problem Exit and then re enter Training mode Make sure that you are wearing the heart rate transmitter belt correctly See Section 3 1 Putting on the heart rate transmitter belt Ensure that the electrode area on the back of the belt is slightly wet 29 e If you have been using the belt for some time the battery may need changing For instructions on how to change the transmitter belt s battery see Section 7 4 2 Replacing the battery of the he
34. y gently against the contact plate on the side ensuring that it does not break or bend out of place 5 When replacing the cover rotate it carefully counter clockwise with your thumb in order to align the threads The cover should rotate easily at first without having to use force If you have to use force right at the start the threads are misaligned and may be damaged 6 Perform the final tightening with a suitably sized coin ON NOTE The markings on the cover may be left unaligned once the cover has been tightened If the old cover is undamaged it does not need to be replaced NOTE If the threads of the battery compartment cover are damaged please send your device to an authorized Suunto representative for service NOTE Replace the battery with extreme care to ensure that your Suunto t3 remains water resistant Careless battery replacement may void the warranty 42 NOTE Heavy use of the backlight will significantly reduce battery life 7 4 2 Replacing the battery of the heart rate belt The average expected battery life of the transmitter belt is 300 hours of use in ideal operating temperatures If your Suunto t3 does not receive a signal when the transmitter belt is active you might need to replace the battery To replace the battery 1 Use a coin to open the battery compartment cover on the backside of the transmitter belt Ensure that the O ring and all surfaces are clean and dry Do not stretch the O ring 2 Remov

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