Suunto M4
Contents
1. NEI You can adjust the following settings Time and personal settings e time hours and minutes e alarm on off hours minutes e date year month weekday e personal settings weight fitness level maximum HR max HR rest HR 30 Target type e fitness guides you towards your next fitness level When you reach the excellent fitness level the device optimizes the exercise program to maintain the excellent fitness level e weight guides you towards your target weight The device only accepts safety weight targets within the limits of normal weights based on your BMI When you set to lose more than 3 kg 7 165 the device will show the recommended weight loss for the next 6 weeks until you finally reach your weight target When you reach your weight target the program ends and you need to set a new target to get more guidance Until then the device sets the target to free e free exercise without guidance NOTE fitness and weight target types follow the guidelines of ACSM for exercise prescriptions The device increases your fitness level automatically if you follow the program General settings sounds e allon all sounds are on e buttons off you will hear all other sounds except button presses e all off all sounds are off when the sounds are off 215 shown on the display during exercise a TIP Switch the sounds on or off 3 during exercise by keeping gt pressed You cannot switch the s2. e date e personal settings year of birth sex weight height calculated BMI fitness level NOTE BMI Body Mass Index is a number calculated from your weight and height It indicates whether your weight is within healthy limits However if you are very muscular your calculated BMI may be higher than expected because the BMI ranges are based on average body types NOTE Once you have entered your year of birth your device automatically sets the maximum heart rate max HR using the formula 207 0 7 x AGE published by the American College of Sports Medicine If you know your real max HR you should adjust the automatically given value to the known value For information about adjusting the settings at a later time see Chapter 14 Adjusting settings on page 30 Press in the time view to view the status of your current day exercise target date and seconds with the time The display returns to show only the time to save battery life if you do not press gt again after 2 minutes 5 1 Estimating your fitness level To get guidance during exercise you need to estimate your current fitness level in the initial settings 12 Select one of the following options very poor you prefer using the elevator or driving to walking or sometimes walk for pleasure and occasionally exercise sufficiently to cause heavy breathing or perspiration below average you exercise regularly 10 to 60 minutes per week
3. 7 526 840 US 11 808 391 USD 603 521 USD 29 313 029 Additional patent applications have been filed 42 19 WARRANTY SUUNTO LIMITED WARRANTY Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center hereinafter Service Center will at its sole discretion remedy defects in materials or workmanship free of charge either by a repairing or b replacing or c refunding subject to the terms and conditions of this Limited Warranty This Limited Warranty is only valid and enforceable in the country of purchase unless local law stipulates otherwise Warranty Period The Limited Warranty Period starts at the date of original retail purchase The Warranty Period is two 2 years for display devices The Warranty Period is one 1 year for accessories including but not limited to PODs and heart rate transmitters as well as for all consumable parts Exclusions and Limitations This Limited Warranty does not cover 1 a normal wear and tear b defects caused by rough handling or c defects or damage caused by misuse contrary to intended or recommended use 2 user manuals or any third party items 3 defects or alleged defects caused by the use with any product accessory software and or service not manufactured or supplied by Suunto 4 replaceable batteries This Limited Warranty is not enforceable if item 1 has been opened beyond intended use 43 2 has been repaired using unauthorized sp
4. Improving fitness level usually lowers the rest HR To test your rest HR 1 Moisten the contact areas and put on the HR belt 25 2 Make sure your device receives the HR signal Lie down and relax for three minutes 4 Check your heart rate from the device and adjust it accordingly in the personal settings w amp TIP The best time to perform the rest HR test is after a good night s sleep If you just had coffee feel tired or stressed do the test later 26 13 REVIEWING PLANS AND HISTORY jen You can review the following information e suggestion recovery time and also the recommendation for your next exercise if you have selected a guided exercise type in the settings e history amp trend the cumulative information of your saved exercise sessions e prev exercise the information of your previous exercise To review your plans and history 1 In the time view press gt 2 Select suggestion history amp trend or prev exercise with or x 3 Confirm your selection with gt 4 Press gt to browse through the views After you have browsed through all the views the device returns to the time view selar M Ut tl n amp TIP Keep pressed to return to the time view m isses 27 13 1 Exercise plan After you have set your fitness level in the initial settings Suunto M4 offers you along term plan with a 7 day overview in line with the recommend
5. Suunto shall not be liable for delay in rendering warranty service 44 1 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 Suunto Oy 4 2011 Suunto is a registered trademark of Suunto Oy All Rights reserved
6. 00 ft ISO 2281 Water resistance HR belt 20 m 66 ft ISO 2281 Transmission frequency belt 5 3 kHz inductive gym equipment and 2 465 GHz Suunto ANT compatible Transmission range 2 m 6 ft User replaceable battery device HR belt 3V CR2032 e Battery life device HR belt approximately 1 year in normal use 2 5 h week exercise with HR Log recorder stopwatch e Maximum log time 9 hours 59 minutes and 59 seconds e Resolution The first 9 9 seconds are shown with 0 1 second accuracy After 10 seconds the duration is shown with 1 second accuracy Totals e Maximum number of logs in device memory 80 e Total exercise time 0 9999 h After 9999 h back to 0 h e Last 4 weeks kcal and duration 0 99999 kcal duration 00 01 99 59 40 Heart rate e Display 30 to 240 e Rest HR estimated at 60 bpm Adjustable from 30 to 150 bpm Personal settings e Birth year 1910 2009 e Weight 30 200 kg or 66 400 Ib e Height 90 256 cm or 3 ft 03 in 7 ft 06 in 18 2 Trademark Suunto M4 its logos and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy All rights are reserved 18 3 FCC compliance This device complies with Part 15 of the FCC Rules Operation is subject to the following two conditions 1 this device may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesire
7. SUUNTO M4 USER GUIDE en TSAREN a CT Types of safety precautions Safety Precautions cu eae edes heehee rea n a 2 Welcomie testet Pinas Pole ame Ee Sims Pat e bea imn Pa t ee 7 3 Display icons and 9 4 05 Ped niet EA ERR MA ATE 5 Getting started 5 1 Estimating your fitness level 6 Using backlight and button 7 Puttinig oniHR belt ce Aloo ees o ea bog 8 Starting exercise 2 isses epe E Dae da OO 8 1 Troubleshooting No HR signal 9 During exercise ccc xx vere 9 1 During guided 10 Weekly exercise program example from poor to excellent level 20 TI PAfter exercise iie ree tre e ien Es entrer tines Ped dnm 11 1 After exercise with 11 2 After exercise without HR 12 Rest HR and fitness test cesses eene 12 1 Testing your fitness 12 2 Testing your rest HR csse 13 Reviewing plans and history 13 1 Exercise plan eI take 13 2 History amp trend 1 3 3 PFEVIOUS exercise er pie etm nen 14 Adjusting settings canecas cece eee Ime e eme enn
8. and monthly targets include today s exercise If you have not completed today s exercise the percentage target is lower than 10096 even if you have followed the recommendations amp TIP Transfer your saved exercise sessions to Movescount com for example once a month with an optional Suunto PC POD or Suunto Movestick 13 3 Previous exercise In prev exercise you can view the information of your previous exercise For more information about the views see Section 11 1 After exercise with HR on page 21 and Section 11 2 After exercise without HR on page 22 You can only view the details of your previous exercise from the device However it stores all exercise details from the previous 80 sessions which you can view in more detail when you transfer the logs to Movescount com 29 14 ADJUSTING SETTINGS You can adjust the settings in the time view During exercise you can only set the sounds on or off keeping gt pressed To adjust the settings 1 In the time view keep pressed to enter the settings 2 Press to enter the first setting You can browse through the setting steps with gt li and x 3 Press I or to change the values Press to confirm and to move to the next setting 4 When you are ready select yes gt to confirm all settings If you still want to modify the settings select no 8 to return to the first setting 1 2 m lt lt 4 VO am 4 f 2x aia
9. are parts modified or repaired by unauthorized Service Center 3 serial number has been removed altered or made illegible in any way as determined at the sole discretion of Suunto 4 has been exposed to chemicals including but not limited to mosquito repellents Suunto does not warrant that the operation of the Product will be uninterrupted or error free or that the Product will work with any hardware or software provided by a third party Access to Suunto warranty service You must have proof of purchase to access Suunto warranty service For instructions how to obtain warranty service visit www suunto com warranty contact your local authorized Suunto retailer or call Suunto Help Desk 358 2 2841160 national or premium rates may apply Limitation of Liability To the maximum extent permitted by applicable mandatory laws this Limited Warranty is your sole and exclusive remedy is in lieu of all other warranties expressed or implied Suunto shall not be liable for special incidental punitive or consequential damages including but not limited to loss of anticipated benefits loss of data loss of use cost of capital cost of any substitute equipment or facilities claims of third parties damage to property resulting from the purchase or use of the item or arising from breach of the warranty breach of contract negligence strict tort or any legal or equitable theory even if Suunto knew of the likelihood of such damages
10. ations of the American College of Sports Medicine In suggestion you can view the following information e recommended exercise duration for the next 7 days e graph of the recommended exercises for the next 7 days e nextrecommended training time duration and intensity Perform the fitness test to measure your current fitness level Based on your current fitness level and ACSM guidelines your Suunto M4 creates an exercise program that gradually guides you to excellent fitness level For example if your fitness level is below average the exercise program guides you towards the fair fitness level first before moving towards good That way you can build a solid fitness base without the risk of overtraining As your physical condition improves the frequency duration and intensity of the exercise sessions recommended by your Suunto M4 will increase After you reach the excellent fitness level your Suunto M4 exercise program helps you in maintaining the excellent fitness level 13 2 History amp trend History amp trend shows you the cumulative information of your saved exercise sessions You can view the following information e number and duration of all saved exercises e exercise duration and calories burned during the last 4 weeks e percentage completed from the weekly and monthly targets 28 e previous fitness test date and result e graph of the previous 7 fitness test results NOTE The percentages of completed weekly
11. cemaker defibrillator or other implanted electronic device use the HR belt at their own risk Before starting the initial use of the HR belt we recommend an exercise test under a doctor s supervision This ensures the safety and reliability of the pacemaker and HR belt when being used simultaneously Exercise may include some risk especially forthose who have been inactive We strongly advise you to consult your doctor prior to beginning a regular exercise program NOTE HR belts with ANT icon are compatible with ANT compatible Suunto wristop computers and with Suunto ANT Fitness Solution while HR belts with IND icon El are compatible with most exercise equipment with inductive heart rate reception Your Suunto Dual Comfort Belt is both IND and ANT compatible 15 8 STARTING EXERCISE After the initial settings you can start exercising The guided exercise program is automatically used to guide you to the next fitness level or to maintain an excellent fitness level The guided exercise program is based on your current fitness level specified in the initial settings For information on how to get to the next fitness level see Section 13 1 Exercise plan on page 28 If you want to exercise without guidance select the free exercise program in the settings see Chapter 14 Adjusting settings on page 30 To start exercising 1 Moisten the contact areas and put on the HR belt 2 Inthe time view press to select exercise 3 C
12. d operation Repairs should be made by authorized Suunto service personnel Unauthorized repairs will void warranty This product has been tested to comply with FCC standards and is intended for home or office use 18 4 CE The CE mark is used to mark conformity with the European Union EMC directives 89 336 EEC and 99 5 EEC 41 18 5 ICES This Class B digital apparatus complies with Canadian ICES 003 18 6 Copyright Copyright Suunto Oy 2009 All rights reserved Suunto Suunto product names their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy This document and its contents are proprietary to Suunto Oy and are intended solely for the use of 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 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 This document content is subject to change at any time without notice The latest version of this documentation can be downloaded at www suunto com 18 7 Patent notice This product is protected by pending patent applications and their corresponding national rights US 11 432 380 US 11 169 712 US 12 145 766 US
13. e Time and personal settings Target type ose esteso esee vedete vedete nein General settings obtener etie 14 1 Sleep mode and initial settings 14 2 Changing language 15 Connecting to Web lettre v diee tins eda ie dendo 16 Paiting HR belt tns et ee veoh lee epe yr ae 16 1 Troubleshooting mee 17 Care and maintenance 17 1 Replacing battery 17 2 Replacing HR belt battery 18 Specifications Ais ee va bine end 18 1 Technical specifications 18 2 Trademark uet Dee eee 18 5 ICES ce eT 18 6 C pyright sere etes rent er seta br i bee 18 7 Patent notice es dona er pret re EXER ee De ER ERES TO Warranty se Warranty Period Exclusions and lt 8 Access to Suunto warranty Limitation of Liability 1 SAFETY Types of safety precautions WARNING is used in connection with a procedure or situation that may result in serious injury or death CAUTION is used in connection with a procedure or situation that will result in damage to the product NOTE is used to emphasize important i
14. exercise by pressing W within one hour To continue recording select no 8 Hand wash the heart rate belt regularly after use to avoid unpleasant odor 11 2 After exercise without HR 1 Press to stop the exercise 2 Select yes to confirm stopping the exercise or no amp amp to continue the exercise 3 If you stopped the exercise select yes gt to save it Select no 4 if you do not want to save the exercise 4 Ifyou saved the exercise the device asks you to estimate your effort Select easy moderate hard very hard or maximal with Confirm with gt 22 Based on your estimation the device estimates the kcal consumption and adjusts your exercise plan and history accordingly NOTE Follow your personal feeling during the exercise when estimating your exercise effort You can view the following information in the summary e starting time and date of the exercise e percentage of completion e duration of the exercise e estimated amount of calories burned You can use the estimation feature sports where cannot record your HR or use your HR belt for example swimming 23 12 REST HR AND FITNESS TEST 12 1 Testing your fitness level Proceed with the fitness test Rockport test to evaluate your fitness level The test helps you to follow your progress and give up to date information for various calculations in the device The fitne
15. in recreation or work requiring modest physical activity such as golf horseback riding calisthenics gymnastics table tennis bowling weight lifting or yard work fair you run less than one mile 1 6 km per week or spend less than 30 min per week in comparable physical activity good you run 1 to 5 miles 1 6 8 km per week or spend 30 to 60 min per week in comparable physical activity very good you run 5 to 10 miles 8 16 km per week or spend 1 to 3 hours per week in comparable physical activity excellent you run over 10 miles 16 km per week or spend over 3 hours per week in comparable physical activity To get even more accurate guidance perform the fitness test see Section 12 1 Testing your fitness level on page 24 13 6 USING BACKLIGHT AND BUTTON LOCK Press 4 to activate the backlight Keep pressed to lock or unlock the gt button When the button is locked is shown on the display TIP Lock the gt W button to avoid accidentally starting or stopping your stopwatch Ba NOTE When the W button is locked during the exercise you can still change the views by pressing gt 14 7 PUTTING ON HR BELT Adjust the strap length so that the heart rate HR belt is tight but still comfortable Moisten the contact areas with water or gel and put on the HR belt Ensure the HR belt is centered on your chest and the red arrow is pointing xolg 1 ce 3 4 WARNING People who have a pa
16. ing program for the next seven days based on your personal fitness data instructions during workout guiding when to work harder or ease down next workout suggestion showing ideal duration and intensity heart rate and calories burned exercise summaries motivating feedback comfortable heart rate belt that is compatible with most gym cardio equipment and Suunto Fitness Solution This User Guide is here to help you get the most out of your exercise with Suunto M4 Read it through to make using your new Suunto M4 even more enjoyable Your exercise does not have to stop when your workout ends Continue your fitness experience online and get even more out of every move at Movescount com With an optional Suunto Movestick you can connect your Suunto M4 to Movescount com upload training logs share your progress with friends and exchange emotions and thoughts Check out Movescount com today and sign up Get motivated and start having fun Because that s what fitness is all about NOTE Be sure to register your device at www suunto com register to get the full range of Suunto support 3 DISPLAY ICONS AND SEGMENTS jen weight update reminder daily target reached alarm value setting button reference sounds off 12h time button lock button reference value setting exercise progress indicators battery low information field 4 USING BUTTONS By pressing the following button
17. mal Weeks hard Very poor 1x25 min 2x25 min 1x15 min x2 Poor 2x30 2x20 min x2 Fair 1x35 min 2x30 min 3x25 min x6 Good 3x40 min 2x30 min x6 Very 2x35 min 2x40 min 1x30 min x8 good Excellent 1x60 min 1x50 min 2x40 min 2x20 min 20 11 AFTER EXERCISE jen 11 1 After exercise with HR 1 Press Ito stop the exercise 2 Select yes gt to confirm stopping the exercise and to view the summary or select no x amp to continue the exercise 3 Press to browse through the different views of the summary 4 Keep pressed to return to the time view x ane E am v reid cyan vw teegi lt You can view the following information in the summary starting time and date of the exercise percentage completed from the target guided exercise duration of the exercise amount of calories burned average HR peak HR NOTE If your peak HR during the exercise has exceeded your maximum HR set in the device settings the device automatically asks if you want to update your maximum HR 21 amp You can skip the summary by keeping pressed in the first summary view To view the previous exercise summary later press gt Min the time view and select prev exercise amp TIP During exercises using a heart rate belt you can pause the stopwatch by pressing The device saves the exercise log automatically if you do not continue the
18. nformation Safety precautions WARNING ALLERGIC REACTIONS OR SKIN IRRITATIONS MAY OCCUR WHEN PRODUCT IS IN CONTACT WITH SKIN EVEN THOUGH OUR PRODUCTS COMPLY WITH INDUSTRY STANDARDS IN SUCH EVENT STOP USE IMMEDIATELY AND CONSULT A DOCTOR WARNING ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING AN EXERCISE PROGRAM OVEREXERTION MAY CAUSE SERIOUS INJURY A CAUTION DO NOT APPLY SOLVENT OF ANY KIND A CAUTION DO NOT APPLY INSECT REPELLENT A CAUTION TREAT AS ELECTRONIC WASTE A CAUTION DO NOT KNOCK OR DROP 2 WELCOME Thank you for choosing Suunto M4 heart rate monitor Suunto M4 heart rate monitor is like having a personal trainer on your wrist telling you exactly what you need to do Set your exercise targets and Suunto M4 provides an ideal daily workout schedule to help you achieve them Depending on your progress training routines or if you miss a session Suunto M4 automatically adapts your program in real time providing smart fitness guidance before during and after training So whether you are exercising at home out walking or hitting the gym you can just free your mind and enjoy your workouts Suunto key features are designed to make your exercise as efficient as possible e easytouse with three buttons large display and nine language options e start up fitness test e three personal targets to choose from improving fitness weight management or free training e automatically adapting train
19. onfirm exercise with Before the exercise begins the device shows how long your HR should stay within specific HR limits 4 Press start recording your exercise EO P uy a TIP You can use Suunto M4 as a stopwatch without the HR belt Without the HR belt only the duration of the exercise is shown After the exercise you can estimate the intensity level of your exercise Based on your estimation and the 16 duration the device estimates the kcal consumption and adjusts your exercise plan and history accordingly amp TIP Warm up before and cool down after exercices These should be done with low intensity 8 1 Troubleshooting No HR signal If you lose the HR signal try the following e Checkthat you are wearing the HR belt correctly e Checkthat the electrode areas of the HR belt are moist e Replace the battery of the HR belt and or the device if problems persist 17 9 DURING EXERCISE Suunto M4 gives you additional information to help guide you during your exercise This information can be both helpful and rewarding Here are some ideas on how to use the device during exercise e Press to see in real time the duration your HR and additionally your average HR kcal consumption the heart rate zone you are in and the time Adjust the intensity of the exercise to reach the desired heart rate zone e Keep 4 pressed to lock the gt W button to avoid accidentally stopping y
20. ounds on if you have set sounds to all off 31 Pairing e skip skip pairing e belt pair HR belt Ba NOTE Sounds do not work while the backlight is on 14 1 Sleep mode and initial settings To change the initial settings you have to put the device into sleep mode To put the device into sleep mode 1 After the last step of general settings when the device asks you to confirm that the setting changes are done keep gt pressed until the device goes into sleep mode 2 Press any button to activate the device again 3 Setthe initial settings see Chapter 5 Getting started on page 11 NOTE When replacing the battery only the time and date change The device remembers your previous initial settings and recorded exercises Example adjusting alarm settings When the alarm is is shown on the display To set the alarm on off 1 In the time view keep pressed to enter the settings 2 Browse to alarm with gt and confirm with 3 Set the alarm on or off with Confirm with 4 Set the alarm time with and 8 Confirm with When the alarm sounds press stop 4 to turn it off After you have stopped the alarm it sounds the same time the following day 14 2 Changing language If you want to change the device s language or you have chosen the wrong language when setting up the device the device needs to be put to sleep For information on how to put the device to slee
21. our stopwatch e Press gt to stop the exercise a TIP Switch the sounds on or off 3 during exercise by keeping pressed You cannot switch the sounds on if you have set sounds to all off in general settings see Chapter 14 Adjusting settings on page 30 NOTE Suunto cannot receive the HR belt signal under water However you can always follow the program by training without the HR belt and estimate your effort level after the exercise 18 9 1 During guided exercise A guided exercise is part of the recommended plan to achieve your target In a guided exercise Suunto M4 shows your progress and guides you towards the optimal intensity level When the arrow on the display is pointing up you should increase the intensity When the arrow is pointing down you should decrease the intensity suuNto tec The filling arrows on the outer rim tell you during the exercise how far you are from reaching your daily target When you have reached your target is shown NOTE The plans follow the guidelines of the American College of Sports Medicine for exercise prescription For more information about the plans see Section 13 1 Exercise plan on page 28 19 10 WEEKLY EXERCISE PROGRAM EXAMPLE FROM POOR TO EXCELLENT LEVEL The following table shows the basis for recommendations provided by your device when you follow the exercise program Level Easy Moderate Hard Very Maxi
22. p see Section 14 1 Sleep mode and initial settings on page 32 For more information on battery replacement see Section 17 1 Replacing battery on page 37 NOTE The device remembers your previous initial settings and recorded exercises 33 15 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount com Movescount is an online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences Movescount offers you new ways to get inspired with other members to drive you forward E NOTE Before you plug in Suunto PC POD register at Movescount com and install Moveslink To connect to Movescount 1 Goto www movescount com 2 Register and create your Movescount account To install Moveslink 1 Go to SETTINGS gt MOVESLINK 2 Download and install Moveslink To transfer data 1 Plug Suunto Movestick into your computer s USB port 2 Follow the Movescount instructions on how to connect your device and transfer data to your Movescount account The device stores the latest 80 logs After that it starts to overwrite the oldest logs To avoid losing old logs and to view their details transfer them to Movescount com 34 16 PAIRING HR BELT Pairing means that you connect two devices so that they send and receive information between each other The HR belt included in the Suunto M4
23. package is already paired with your Suunto M4 Pairing is required only if you want to change your HR belt Suunto M4 is compatible with Suunto Dual Comfort Belt To pair an HR belt 1 In the time view keep gt pressed to enter the settings 2 Press to scroll to the pairing options You can browse through the setting steps with x 3 Select belt with and amp amp Confirm with 4 Wait for the message paired 5 Ifthe pairing fails press to return to the pairing setting 16 1 Troubleshooting If HR belt pairing fails try the following 1 Remove the battery 2 Re insert the battery upside down to reset the HR belt and remove the battery again 35 3 Scroll to the device s pairing option 4 Insert the battery in the HR belt the right side up 36 17 CARE AND MAINTENANCE Handle the unit with care do not knock or drop it Under normal circumstances the device will not require servicing After use rinse it with fresh water mild soap and carefully clean the housing with a moist soft cloth or chamois Do not try to repair the unit yourself Contact an authorized Suunto service distributor or retailer for any repair Use only original Suunto accessories damage caused by non original accessories is not covered by warranty 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 malfunc
24. s you can access the following features gt E PLAY STOP e choose exercise suggestion prev exercise history amp trend fitness test web connect e start stop exercise e increase move up gt NEXT e switch views e enter exit settings by keeping pressed e accept move to the next step LIGHT LOCK e activate the backlight e lock button by keeping pressed e decrease move down 10 5 GETTING STARTED Start by personalizing Suunto M4 to get accurate guidance in reaching your goals Through the personal settings you tune your Suunto M4 according to your physical traits and activity Many of the calculations use these settings so itis important that you are as accurate as possible when defining the values Press any button to activate your Suunto M4 To set the initial settings 1 Press any button to activate the device Wait until the unit wakes up and says hold 2 sec Keep gt pressed to enter the first setting 2 Press to change values 3 Press to accept a value and to move to the next setting Press to return to the previous setting 4 When you are ready select yes to confirm all settings If you want to modify the settings select no 8 lt You can set the following initial settings e language English Deutsch fran ais espa ol portuguese italiano Nederlands svenska suomi e units metric imperial e time 12 24h hours and minutes 11
25. ss test usually takes 10 30 minutes depending on your walking speed Find a level and even place where the distance of 1 6 km 1 mile is known for example 4 times around a 400 m track Use treadmill or internet map services to determine a known distance To take the test In the time view press gt to select the test type Select fitness test with gt and Confirm with and wait until the device finds HR belt signal Press gt to start the test Walk 1 6 km 1 mile as fast as possible at an even pace At 1 6 km 1 mile stop the test with 1 OV Ut ds cs 24 walk fata When ready Suunto M4 calculates your fitness index scale 0 10 and shows your current fitness level 0 1 9 very poor 2 3 9 below average 4 49 fair 50 59 good 60 69 very good 70 100 excellent Ba NOTE If you are using a guided exercise program the fitness test is considered an exercise and affects the target completion amp TIP Compare your results with your previous fitness test results in history amp trend see Section 13 2 History amp trend on page 28 Perform the fitness test regularly for example once a month to keep your fitness level updated 12 2 Testing your rest HR Rest HR is your HR at rest Test your rest HR to get even more personalized guidance from Suunto M4 and to follow the development of your fitness level
26. tion 17 1 Replacing battery If 2 is displayed battery replacement is recommended Replace the battery with extreme care to ensure your Suunto M4 remains water resistant Careless replacement may void the warranty Replace the battery as illustrated here 37 Ba NOTE Carefully ensure that the plastic O ring is properly placed so that the wristop computer remains water resistant Careless battery replacement may void the warranty NOTE Be careful with the spring in the battery compartment see illustration If the spring is damaged please send your device to an authorized Suunto representative for service NOTE When replacing the battery only the time and date change Previous initial settings and recorded exercises are restored 38 17 2 Replacing HR belt battery Replace the battery as illustrated here 2 3 4 NOTE Suunto recommends that the battery cover and the Oring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant Replacement covers are available with replacement batteries from your authorized Suunto dealer or web shop 1 39 18 SPECIFICATIONS 18 1 Technical specifications General Operating temperature 10 C to 50 C 14 F to 122 F Storage temperature 30 C to 60 C 22 F to 140 F Weight device 40 g 1 41 oz Weight HR belt max 55 g 1 95 oz Water resistance device 30 m 1
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