Suunto t1c, t3c, t4c Quick Guide
Contents
1. Copyright Suunto Oy 11 2007 All rights reserved2. NG If you have a pacemaker defibrillator or other implanted electronic device you use the transmitter belt at your own risk Before using it we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s supervision Exercise may include some risk especially for those who have been inactive We strongly advise you to consult your doctor prior to beginning a regular exercise program 2 2 Starting a training session When you enter TRAINING mode your Suunto heart rate monitor automatically searches for signals from a transmitter belt Once found your heart rate is displayed on the screen The training session itself starts when you start the lap timer and ends when you stop it Using the lap timer The lap timer is displayed at the top of the screen To use the lap timer 1 Start your training session by pressing Start Stop While the timer is running you can add laps by pressing Lap 2 Stop the timer by pressing Start Stop 3 Continue with another timed session lap by pressing Start Stop To reset the timer and clear the session keep Lap pressed 22 NOTE The timer must be stopped before you can reset it If your peak heart rate exceeded the defined maximum your Suunto heart rate monitor will ask you if you want to update to the new peak value when you clear the session 2 3 Viewing your training history Viewing training totals While the log recorder is running your Suunto
3. SUUNTO SUUNTO SUUNTO SUUNTO t3c tdc QUICK GUIDE Coe 1 Getting started BASIC SEA o SET EEA ama 1 2 Modes and views 1 3 Menu navigation 2 2 221 2 Training with your heart rate 2 2 02020 2 1 Putting on your transmitter belt 2 2 Starting a training 5 2 222 2 3 Viewing your training history 2 4 Measuring your training intensity 2 5 Using Coach t4c 1 GETTING STARTED 1 1 Basic settings Press any button to activate your Suunto heart rate monitor You will be prompted to set the time and date as well as your physical characteristics and activity Start Stop Lap Mode View Back Light 1 Change the setting values using the Lap and Light buttons 2 Accept and move to the next setting by pressing the Mode button 3 Return to the preceding setting if needed by pressing the View Back button When the last setting value is accepted the device shows settings ok You can now start using the basic time and heart rate monitoring features 22 NOTE Your maximum heart rate is automatically calculated by default 210 65 of your age Set your Activity Class to 5 to get started Both of these settings should be fine tuned later See your User Guide for more information 1 2 Modes and views Modes The main modes are TIME and TRAINING Switch modes with Mo
4. ach the target at your current heart rate training intensity A NOTE You can change the main view of TRAINING mode to show the current achieved Training Effect by keeping View Back pressed Repeat to switch back to the heart rate view 2 5 Using Coach t4c Suunto Coach is a unique feature of Suunto t4c It follows the guidelines of the American College of Sport Medicine for exercise prescriptions and generates a training program for the next 5 days based on your current fitness level and recorded training history Each program day includes a Training Effect TE target level and recommended training duration To use the Suunto Coach recommendation 1 EnterCoach by pressing Start Stop in the logbook main view 2 Select the current day using View Back or Light 3 Accept the recommendation by pressing Mode This last step takes you directly to TRAINING mode with the TE target level and training duration pre set in the view You can now start the log recorder and begin your training session as normal 10 SUUNTO CUSTOMER SERVICE SERVICE CLIENT SUUNTO SUUNTO KUNDENDIENST SERVICIO AL CLIENTE DE SUUNTO ASSISTENZA CLIENTI SUUNTO SUUNTO KLANTENSERVICE SUUNNON ASIAKASPALVELU SUUNTOS KUNDTJANST SERVI O AO CLIENTE DA SUUNTO SUUNTO F 25 SUUNTO EP BUE gt Global helpdesk 358 2 284 11 60 Suunto USA 1 800 543 9124 Suunto Canada 1 800 776 7770 Suunto website www suunto com SUUNTO www suunto com
5. de If Suunto t3c or t4c is paired with certain PODs Peripheral Observation Devices the SPEED AND DISTANCE mode is also available Views Each mode has different views containing supplementary information such as the day in TIME mode or calories in TRAINING mode Change views with View Back gt N D 2 In addition your heart rate is displayed as a graph on the left edge of the screen Suunto t3c and t4c also display Training Effect TE along the lower right edge 4 Button lock and backlight Lock the buttons by keeping Light pressed Pressing it briefly activates the backlight You can still change views and use the backlight when the button lock is activated 1 3 Menu navigation Enter menus by keeping Mode pressed There is set of menus in Suunto t1c In Suunto t3c and t4c there are different menus in each mode Scroll through the menus using Lap and Light O O 4 Move to a setting and accept a value with Mode Return O N to the previous setting with View Back At any time you can exit by pressing Start Stop The guick exit is indicated by an X on the screen 2 TRAINING WITH YOUR HEART RATE MONITOR EN 2 1 Putting on your transmitter belt Put on the belt as illustrated and switch to TRAINING mode to start monitoring your heart rate Moisten both contact areas 1 with water or gel before putting the belt on Ensure the belt is centered on your chest WARNI
6. heart rate monitor records data about the training session such as heart rate activity and calories burned You can view the training totals by pressing Lap in TIME mode Scroll through the time periods using Lap and Light Scroll through totals for the period using View Back and Mode Using the logbook t3c t4c In addition to training totals you can save logs of each training session To view the logbook press Start Stop in TIME mode Scroll through the logged sessions using View Back and Mode Scroll through session data using Lap and Light 2 4 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 To provide even more useful and accurate guidance Suunto t3c and t4c also use a different measurement called Training Effect This measurement determines the impact of a training session on your aerobic fitness using a simple 1 to 5 scale See your User Guide for more information on heart rate zones and Training Effect To train with a TE target level Suunto t3c and t4c only 1 Press View Back in TRAINING mode until you see the TE view 2 Adjust the target level by keeping Light pressed while in TE view The countdown timer to the right of the TE target value indicates how much time remains for you to re
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