Suunto t4d manual

SUUN T O t4d USE R GUIDE en[...]

• weekday • date • seconds • dual time • empty Time T raining Speed & Distance MODES & VIEWS • training effect • calories • average heart rate • lap time • time • distance • average speed • maximum speed • lap time • time Note: Additional views available depending on paired devices.[...]

1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.1 Basic setti[...]

5.6 Using heart rate limits and zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 5.6.1 Heart rate limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 5.6.2 Heart rate zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .[...]

10.3 Changing straps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 10.4 Replacing wristop battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 10.5 Replacing belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . [...]

1 INTRODUCTION Thank you for choosing Suunto t4d as your training companion. Suunto t4d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t4d provides heart rate zone training, accurately measures the calories you burn, and records your training history. It is a device that can gro[...]

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. View Back Lap + Start Stop Light - Mode 1. Change the setting values using the [Lap +] and [Light -] buttons. 2. Accept and move to the[...]

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: ● less than 1 hour, use 2. ● more than 1 hour, use 3. Fitness If you partic[...]

● 11-13 hours, use 9. ● 13-15 hours, use 9.5. ● over 15 hours, use 10. 2.2 Modes and views Modes The main modes are TIME and TRAINING . Switch modes with [Mode]. If Suunto t4d is paired with certain PODs (Peripheral Observation Devices), the SPEED AND DISTANCE mode is also available. Views Each mode has different views containing supplementar[...]

20 In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto t4d 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 i[...]

In Suunto t4d 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[...]

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. Other[...]

Description Value Setting Foot POD units: kilometers per hour, distance in kilometers, miles per hour, or distance in miles km/h , /km , mph , /mi Foot Bike POD units: same options as Foot POD km/h , /km , mph , /mi Bike GPS POD units: same options as Foot POD km/h , /km , mph , /mi Gps To change GENERAL settings: 1. Enter the menu ( SET ) in any m[...]

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. Description Value Setting Weight in kilograms or pounds 30-199 kg; 66-439 lb weigh[...]

4. Repeat steps 2 and 3 as needed. 5. Press [Start Stop] to exit. TIP: Weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 3.2.1 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximum heart rate ( MAX HR ) using the formula 210 – (0.65[...]

4 USING SUUNTO COACH Suunto Coach is your personal training advisor. It generates an ideal training program of target Training Effect levels and training session durations for the next five days. The recommendations are based on your current fitness level and your recorded training history. Suunto Coach follows the guidelines of the American Colleg[...]

rate at a certain level throughout the whole workout. With Training Effect you just need to reach the desired target once during training. Description Result Training Effect Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve aerobic performance. Minor 1.0-1.9 Maintains aerobic[...]

TIP: Training Effect is 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. 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. T[...]

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). Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 4.2 Getting started with Coach The only initial information Suunto Coach needs is your activi[...]

or decreases the level, adapting according to your actual (recorded) training history and your current activity class. NOTE: Suunto t4d also 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. Suunto Coach generates a training routine for t[...]

Suunto Coach automatically updates the training routine to respond to your actual training. It notices if the Training Effect of your previous workouts was above or below target and modifies the goal of the next session accordingly. NOTE: Keep in mind that improving fitness requires patience, and the recommendations given by Suunto Coach are optimi[...]

5 USING TRAINING MODE The TRAINING mode handles measurement of all your training activity. NOTE: Even though both Suunto t4d and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t4d and the transmitter belt impossible. 5.1 Putting on your transmitter belt Put on the bel[...]

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 ad[...]

5.3 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 what to do while training: ● Lock the buttons to avoid accidentally stopping your log recorder. ● Switch to average heart rate view to check [...]

● 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[...]

5.4.2 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 ● Month (month name in English): current and previous five mon[...]

5.5 Measuring your training intensity Training with heart rate monitors is traditionally based on heart rate zones. The intensity of your training is determined by the time you spend in each of three zones. All Suunto heart rate monitors support zone training. ● Zone 1 (60-70%): fitness zone; improves basic fitness and is good for weight control.[...]

Description Result Training Effect Improves aerobic performance if repeated 2-4 times a week. No special recovery requirements. Improving 3.0-3.9 Rapidly improves aerobic performance if repeated 1-2 times a week. Requires 2-3 recovery sessions (TE 1-2) per week. Highly improving 4.0-4.9 Extremely high effect on aerobic performance if adequate recov[...]

5.6.1 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 the upper and lower limits, and turn the heart rate alarm on or off. Description Value Setting Heart rate limits feature: on or off on /[...]

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 [...]

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. Descr[...]

TIP: If your heart rate varies significantly during training, for example, when running in hilly terrain, following your real-time average heart rate is better guidance than following zone limits. 5.7 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with alternating periods of high exertion and recover[...]

Description Value Setting Interval 2: on or off on / off int2 Interval 2 duration: minutes and seconds 0'00 int2 Warm up: on or off on / off warm Warm up duration: minutes and seconds 0'00 warm To change interval and warm-up periods settings: 1. In TRAINING mode, enter the menu ( SET ) and scroll with [Lap +] until you reach INTERVAL . 2.[...]

6 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. 6.1 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 sc[...]

TIP: If you have paired a Cadence POD, you can switch between speed and cadence as the main view in SPEED AND DISTANCE mode by keeping [View Back]pressed. 6.2 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[...]

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. TIP: This includes an autopause feature that, when activated, will stop your session when ve[...]

To change speed limits and pause settings: 1. In SPEED AND DISTANCE mode, enter the menu ( SET ) and scroll with [Lap +] until you reach SPEED . 2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. 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][...]

TIP: The GPS POD is listed in the CALIBRATE menu, but the calibration has no effect on the GPS POD. 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. 37 en[...]

7 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: Description Value Setting Alarm feature: on or off on / off alarm Alarm time: hours and minutes 00:00 alarm Main time: hours, minutes and seconds hours / minutes / seconds time Dual time: h[...]

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. NOTE: We recommend that you set the current time at your current location as the m[...]

8 GENERAL FEATURES 8.1 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. N[...]

TIP: We recommend you lock the buttons, for example, after you have started a training session or are storing the device in a travel bag. 8.3 Sleep mode You put your Suunto heart rate monitor to sleep to extend battery life or to erase the recorded training history. Personal settings are not erased. 1. To switch to sleep mode, simultaneously keep [[...]

9 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: ● Exit and then re-enter TRAINING mode. ● Check that you are wearing[...]

10 CARE AND MAINTENANCE 10.1 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 [...]

10.2 Changing strap length If you have a strap with a latch buckle, you can change the strap length by removing the buckle and cutting the strap as illustrated here. TIP: Remove one piece at a time and test the new length to ensure you do not remove too many. 10.3 Changing straps There are many different straps available for your Suunto heart rate [...]

10.4 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: 45 en[...]

NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 10.5 Replacing belt battery Replace the battery as illustrated here: 46[...]

NOTE: We recommend that you replace the cover and O ring along with the better to ensure the transmitter remains clean and water resistant. Replacement covers are available with replacement batteries. 47 en[...]

11 SPECIFICATIONS 11.1 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) ●[...]

○ Suunto t1, Suunto t1c: 30 per session (log) ○ Suunto t3d, Suunto t4d: 50 per session (log) ● Resolution: 0.1 second Heart rate ● Display: 30 to 240 ● Limits: 30 to 230 ● Maximum for percentage display: 240 11.2 Trademark Suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are prot[...]

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. 11.4 CE The CE mark is used to mark conf[...]

● This device cannot cause harmful interference. ● 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[...]

11.8 Disposal of device Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative. 52[...]

12 DISCLAIMERS 12.1 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. 12.2 Warnings If you have a pacemaker, defibrillator, or other implanted electronic device, you use the[...]

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Index A alarm, 39 snooze, 39 B backlight, 40 button lock, 40 C calibrate, 36 changing strap, 44 changing strap length, 44 Coach, 15, 18 G GENERAL settings, 11 H heart rate limits, 28 heart rate zones, 29 I interval, 31 L logbook, 23 M maximum heart rate, 14 menu ALARM, 38 AUTOLAP, 34 DATE, 38 GENERAL, 11 PERSONAL, 13 SPEED, 35 TIME, 38 modes SPEED [...]

TIME, 38 TRAINING, 21, 22 P pair, 33, 42 PERSONAL settings, 11 R replacing belt battery, 46 wristop battery, 45 S setting heart rate limits, 28 heart rate zones, 30 maximum heart rate, 14 settings GENERAL, 11 PERSONAL, 11 sleep mode, 41 T totals, 25 training starting training session, 22 training session, 22 Training Effect, 15 TRAINING mode, 21, 2[...]

Co pyri ght © Su unto O y 4/2 010. Su unto i s a regi ste red t rad emar k of Suu nto Oy. Al l Rig hts re ser ved . 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[...]