Suunto T4D User Manual Download

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SUUNTO t4d

USER GUIDE

Summary of Contents for T4D

Page 1: ...SUUNTO t4d USER GUIDE en...

Page 2: ...al time empty Time Training 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 depe...

Page 3: ...heart rate 14 4 Using Suunto Coach 15 4 1 Using Training Effect 15 4 2 Getting started with Coach 18 4 3 Training programs and sessions 18 5 Using TRAINING mode 21 5 1 Putting on your transmitter bel...

Page 4: ...Autolap and speed limits 34 6 3 Calibrating your POD 36 7 Using TIME mode 38 7 1 Setting time and dual time 38 7 2 Setting the alarm 39 8 General features 40 8 1 Backlight 40 8 2 Button lock 40 8 3 S...

Page 5: ...placing belt battery 46 11 Specifications 48 11 1 Technical data 48 11 2 Trademark 49 11 3 Copyright 49 11 4 CE 50 11 5 ICES 50 11 6 FCC 50 11 7 Patent notice 51 11 8 Disposal of device 52 12 Disclaim...

Page 6: ...accurately measures the calories you burn and records your training history It is a device that can grow with you as your fitness improves Key features include Suunto Coach your personal training man...

Page 7: ...ap 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 accep...

Page 8: ...exercise is less than 1 hour use 2 more than 1 hour use 3 Fitness If you participate regularly in sports or other physical activity and you exercise heavily under 30 minutes per week use 4 30 60 minu...

Page 9: ...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 s...

Page 10: ...ining 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 backli...

Page 11: ...h 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 qui...

Page 12: ...the next chapter 3 1 General settings TheGENERAL settingsdefinemeasurementunits timeanddateformat aswellasbutton tone use You should define these according to your own preferences Description Value S...

Page 13: ...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 mode and scroll with Lap until you reach GENERAL 2 Enter the setti...

Page 14: ...lb weight Height in centimeters or feet 90 230 cm 3 7 11 ft height Activity class 1 10 act class Maximum heart rate beats per minute 100 230 max hr Gender female or male female male sex Date of birth...

Page 15: ...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...

Page 16: ...Medicine for exercise prescriptions ensuring that your training is safe and effective in helping you achieve your fitness goals 4 1 Using Training Effect Training Effect TE is a unique feature of you...

Page 17: ...aining 2 0 2 9 Improvesaerobicperformanceifrepeated2 4times 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 rec...

Page 18: ...rt your training session To train with a TE target level 1 Press View Back in TRAINING mode until you see the TE view 2 Adjust the target level by keeping Light pressed while in TE view The countdown...

Page 19: ...T CLASS Even if the setting value is not accurate Suunto Coach finds the right level in a few weeks once you start using your Suunto t4d To view the Suunto Coach program 1 In TIME mode press Start Sto...

Page 20: ...he next five days Each session has a target Training Effect and a recommended duration Use Lap and Light to check the recommendations for the next days 5 4 3 2 1 5 4 3 2 1 To use the recommendation 1...

Page 21: ...zed for progress alternating between heavy and light training sessions You can train at a higher or lower intensity or for more or less time than Suunto Coach recommend to achieve each session s goal...

Page 22: ...dio 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 belt as illustrated and switch t...

Page 23: ...When you enter TRAINING mode your Suunto heart rate monitor automatically searches for signals from a transmitter belt Once found your heart rate is displayed on the screen Recording a training sessio...

Page 24: ...them tick away You may be surprised how rewarding this can be Switch to time view if you need to get back home for dinner NOTE If you are in SPEED AND DISTANCE mode and use the CHRONO view distance i...

Page 25: ...istance per lap Average speed per lap To view the logbook 1 Press Start Stop while you are in TIME mode 2 Scroll through the logs using View Back and Mode 3 Scroll through summaries for the log Lap an...

Page 26: ...onth month name in English current and previous five months The available summary information per time period is Training Effect totals Number of training sessions Total training time Total distances...

Page 27: ...ng Zone 3 80 90 threshold zone improves aerobic and anaerobic capacity and is good for improving peak performance To provide even more useful and accurate guidance Suunto t3d and t4d also use a differ...

Page 28: ...TE target level Suunto t3d and t4d 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 rig...

Page 29: ...on or off on off hr limits Lower heart rate limit according to selected units in GENERAL settings bpm lower Upper heart rate limit according to selected units in GENERAL settings bpm upper Outside th...

Page 30: ...on heart rate zones The intensity of your training is determined by the time you spend in each of three zones Heart rate zones are defined as percentages of your maximum heart rate Zone training is a...

Page 31: ...another Description Value Setting Heart rate zone feature on or off on off hr zones Zone 1 upper and lower limit in percent of maximum heart rate z1 Zone 2 upper limit z2 Zone 3 upper limit z3 Zone t...

Page 32: ...ned on When you use the intervals and warm up the log recorder view option in TRAINING mode becomes a countdown timer Use this view to follow how much time is remaining for your current interval Once...

Page 33: ...NG mode enter the menu SET and scroll with Lap until you reach INTERVAL 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...

Page 34: ...D 1 In TRAINING mode enter the menu SET and scroll with Lap until you reach PAIR A POD 2 Press Mode to get to the first setting and select the POD type using Lap and Light 3 Press Mode to activate pai...

Page 35: ...your Suunto heart rate monitor shows total distance average lap speed and lap time for each lap NOTE When using the autolap feature it is very important to calibrate your speed and distance POD accura...

Page 36: ...sing your Suunto speed and distance POD The session is reactivated when you speed up again Possible real life situation Training on city streets Autopause is convenient when cycling or running down ci...

Page 37: ...g your POD A Suunto POD that measures speed and distances needs to be calibrated to give you accurate readings The calibration procedure differs for each POD type and you will need to read the POD use...

Page 38: ...nu but the calibration has no effect on theGPSPOD Usethiscalibrationsettingifyouhave forexample twoBikePODsfordifferent bikes You can pair one of them as GPS POD and use the calibration in the same wa...

Page 39: ...utes and seconds hours minutes seconds time Dual time hours and minutes hours minutes dual time Current date year month and day year month day date 7 1 Setting time and dual time To change time and du...

Page 40: ...he alarm clock operates according to the main time 7 2 Setting the alarm To set the alarm 1 In TIME mode enter the menu SET and scroll to ALARM using Light 2 Enter the setting with Mode and set the va...

Page 41: ...ttings The backlight will re activate whenever a button is pressed This feature will stay on until you exit the settings NOTE Heavy use of the backlight significantly reduces battery life To save powe...

Page 42: ...ack pressed 2 To reactive your device press any button NOTE Basic settings need to be set each time the device is reactivated 8 4 Connecting to a PC optional If you want to do more detailed long term...

Page 43: ...ntial sources of interference Replace the battery of the belt and or wristop if problems persist Pairing your transmitter belt If you replace the belt battery or are having trouble with signal recepti...

Page 44: ...ure Do not place the device where it could be scratched by hard objects Removing scratches Use Polywatch to remove small scratches in the screen It is available at authorized Suunto dealers in most wa...

Page 45: ...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 Suunt...

Page 46: ...Replacing wristop battery ReplacethebatterywithextremecaretoensureyourSuuntoheartratemonitorremains water resistant Careless replacement may void the warranty Replace the battery as illustrated here 4...

Page 47: ...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...

Page 48: ...NOTE We recommend that you replace the cover and O ring along with the better to ensurethetransmitterremainscleanandwaterresistant Replacementcoversareavailable with replacement batteries 47 en...

Page 49: ...device 30 m 100 ft ISO 2281 Water resistance belt 20 m 66 ft ISO 2281 Transmission frequency device 2 465 GHz Suunto ANT compatible Transmission frequency belt 2 465 GHz Suunto ANT compatible 5 3 kHz...

Page 50: ...All rights reserved Firstbeat AnalyzedbyFirstbeatareregisteredorunregisteredtrademarksofFirstbeat Technologies Ltd All rights reserved 11 3 Copyright Copyright Suunto Oy 2007 All rights reserved This...

Page 51: ...anadian ICES 003 11 6 FCC Suunto t3d and Suunto t4d comply with Part 15 of the FCC limits for class B digital devices This equipment generates uses and can radiate radio frequency energy and if not in...

Page 52: ...or office use FCCWARNING ChangesormodificationsnotexpresslyapprovedbySuuntoOycouldvoid your authority to operate this device under FCC regulations 11 7 Patent notice This product is protected by the f...

Page 53: ...posal 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 represent...

Page 54: ...cision 12 2 Warnings If you have a pacemaker defibrillator or other implanted electronic device you use the transmitter belt at your own risk Before using it we recommend an exercise test with your Su...

Page 55: ...54...

Page 56: ...hanging 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...

Page 57: ...rt 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 TRAIN...

Page 58: ...right Suunto Oy 4 2010 Suunto is a registered trademark of Suunto Oy All Rights reserved SUUNTO HELP DESK Global 358 2 284 1160 USA toll free 1 800 543 9124 Canada toll free 1 800 267 7506 www suunto...

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