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Suunto t4 User Manual

Other manuals for t4: Quick Manual, User Manual
Manual is about: Suunto T4: User Guide

Summary of t4

  • Page 2: Time Mode

    2 sec resets the stopwatch starts and stops the stopwatch 2 sec enters and exits the settings and other submodes total of all training time mode training / speed and distance mode logbook and coach switches between the modes shortcuts backlight shortcuts backlight switches between the modes.

  • Page 3: Welcome

    En welcome congratulations on choosing suunto t4 as your personal training advisor. The suunto t4 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t4 features the unique suunto coach function that knows exactly what is needed to rea...

  • Page 4

    1. Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 1.1. Setting up suunto t4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ....

  • Page 5

    3.2. Manually adjusting your training program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3.3. Training without set targets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3.4. Using the speed and dista...

  • Page 6

    8.6. After sales service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 8.7. Fcc compliance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...

  • Page 7: 1. Getting Started

    1. Getting started the buttons are named on the back of the device according to the functions they perform. However, in this user's guide the names are simplified as shown in the table below. Name in user's guide name on back of device up + / lap enter mode down - / light back alt / back start start...

  • Page 8

    1.1. Setting up suunto t4 when you press a button on your new suunto t4 for the first time, you will be asked to define some basic settings. Use the up and down buttons to change the values, accept and move to the next item by pressing the enter button. The figure below shows you how to set up your ...

  • Page 9

    Physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information. Your activity class will not be automatically decreased if, for example, you engage in less strenuous activity, but you should manually decrease your activity class ...

  • Page 10: Time Mode

    Activity class activity description 9.5 13 - 15 hours per week endurance athlete (international level) 10 more than 15 hours per week 1.3. Suunto t4 at a glance in time mode you can: - view the time - go to log - go to totals - go to time settings - change shortcuts - connect to pc* in training mode...

  • Page 11

    Note * in order to connect your device to a pc, an optional suunto pc pod and suunto software are required. In any of the above modes, a long press of the enter 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 pre...

  • Page 12: Totals

    In totals you can view the total values of your sessions for: - this week - last week - 6 last months in logbook you can view your last 15 activities’: - training effect - duration - calories consumed - average heart rate - peak heart rate - time spent in and out of zones or limits each mode has its...

  • Page 13

    2 sec go to totals light change shortcut: - day - date - dual time - connect to pc (long press) go to time settings go to logbook and coach the light the light can be activated in any mode at any point by short pressing the down button. If you want to use the light in settings, logbook or totals, th...

  • Page 14: 1.3.2. Training Mode

    1.3.2. Training mode 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) change shortcut: - training effect and duration - time - calorie consumption go to training setti...

  • Page 15: 1.3.4. Settings

    1.3.3. Speed and distance mode the speed and distance mode is available when you have paired an optional speed and distance pod with your suunto t4. Here you can see the functionality of the buttons used in speed and distance mode. Lap/reset (long press) change shortcut: - daytime - avg speed - dist...

  • Page 16

    Time mode settings options setting symbol alarm time: hour/min alarm: on/off alarm dual time: hours/ minutes time: hours/ minutes/ seconds time date: year/ month/ day date date of birth sex max heart rate activity class height weight personal speed: km/h, mph, time/km, time/mile date: ddmm/ mmdd tim...

  • Page 17

    Training mode settings options setting symbol zone 3: upper % zone 2: upper % zone 1: lower/ upper % heart rate zones alarm: on/off upper limit lower limit heart rate limits: on/ off heart rate limits warm up: minutes/ seconds warm up: on/ off interval 2: minutes/ seconds interval 2: on/off interval...

  • Page 18

    Speed and distance mode settings options setting symbol distance autolap: on/off autolap upper limit lower limit limits: on/off speed calibrate: foot pod/ bike pod calibrate pair: heart rate belt / foot pod / bike pod / gps pod pair a pod speed: km/h, mph, time/km, time/mile date: ddmm/ mmdd time: 1...

  • Page 19: 2. Before Training

    2. Before training 2.1. The heart rate transmitter belt and speed and distance pods 2.1.1. Putting on the heart rate transmitter belt the heart rate transmitter belt is an integral part of suunto t4's functionality, so it's important that you know how to wear it correctly. We recommend that you wear...

  • Page 20

    After switching to training mode, suunto t4 displays two bars while it is seeking the hr belt signal. Instead of your heart rate, "00" is shown in the center of the display if no heart rate belt is found. Once the device has found the signals, your heart rate or speed and distance information will b...

  • Page 21: 2.2. Settings

    2.1.2. 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 info...

  • Page 22: Alarm Settings

    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 enter button, which also moves you on to the next menu item. Time settings in the time menu, you can set the time and dual time. Accept the settings with a short pr...

  • Page 23: General Settings

    Note see the table in section 1.2, activity class for information on activity class descriptions. 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 enter button. ...

  • Page 24

    After training, you can see how much of the session was spent in each zone. Each zone is a range of heart rates 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 enter but...

  • Page 25: Heart Rate Limit Settings

    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. In these cases, the target zone limits are less practical than the average heart rate. Heart rate limit settings in the heart rate limit menu, you can set the hear...

  • Page 26: Intervals Settings

    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 enter button, which also moves you on to the next menu item. Pair a pod settings in...

  • Page 27: Autolap Settings

    Use up and down buttons to toggle between the following speed and distance setting submenus: autolap, speed, calibrate, pair a pod and general. 2 sec long press the enter button in speed and distance mode to enter speed and distance settings menu. Autolap settings in the autolap menu, you can set th...

  • Page 28: Pair A Pod Settings

    Pair a pod settings see section 2.2.2 training mode settings for information on pair a pod settings. General settings see section 2.2.1 time mode settings for information on general settings. 2.3. Training effect a unique feature of suunto t4 is its ability to record and display training effect. Tra...

  • Page 29

    Rapidly improves aerobic fitness if repeated 1–2 times a week. A few easier exercise sessions (te 1–2) needed for recovery. Highly improving te 4.0 - 4.9 dramatic increase in aerobic fitness if adequate recovery is allowed afterwards. High demand for recovery. Increased risk of overtraining if repea...

  • Page 30: 2.4. Suunto Coach

    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. Training effect reached so far in the workout: 3.8 (improving) bottom row: nex...

  • Page 31: 2.4.1. Initial Set-Up

    2.4.1. Initial set-up the only initial information that suunto coach needs is your current activity class. This is asked when you set up your device for the first time, see section 1.1. You can also adjust it in the personal menu of time mode settings, see section 2.2.1. Even if your activity class ...

  • Page 32: 2.4.3. Training Sessions

    Total/ week duration of workout times/ week level description program level 3 hours 30 - 60 mins 4 improvement 2 3 3.5 hours 45 - 60 mins 4 improvement 3 4 6 hours 45 - 75 mins 5 improvement 4 5 3.5 - 6 hours 30 - 75 mins 4 - 5 maintenance 6 the coach recognizes when you have reached a sufficient fi...

  • Page 33

    The coach display alternates every 2 seconds between the training effect target and the duration. To activate the recommendation as your target workout, press the enter button and then press start to begin training. Your suunto t4 starts guiding you to the target training effect in the recommended t...

  • Page 34: 3. Training

    Following the advice of the suunto coach, or at least checking its recommendations regularly, ensures that your training has an optimal rhythm and intensity in all situations. The coach gives you the confidence that you are training correctly to reach your training goals in a safe and systematic way...

  • Page 35

    Press the start button to start the guided training. Press enter to set guided training session – this moves you to the training mode. The stopwatch and the timer of the training start – keeping you informed on how long you should be exercising to reach target training effect. In training mode, the ...

  • Page 36

    3.2. Manually adjusting your training program you can increase the training effect target by long pressing the down button while the training effect shortcut is displayed. This automatically updates the recommended duration of the session. 2 sec long press the down button to increase the training ef...

  • Page 37

    Pressing the start/stop button starts the stopwatch. Pressing the start/stop button again, stops the stopwatch. Pressing the up button, when the stopwatch is running, stores the split time and displays it in the top row of the suunto t4. It also displays the average heart rate and shows the lap time...

  • Page 38

    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. When the stopwatch has been stopped, you can reset it by long pressing the up button, as shown in the figure below. Long pressing the up button when...

  • Page 39: 4. After Training

    3.4. 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 settin...

  • Page 40: 4.2. Training Totals

    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 down, up, enter and back buttons to navigate in the menu. Press the enter button to scroll through the logs. Use the up and down buttons to view the summary ...

  • Page 41

    When in the totals submode, use the up and down buttons to choose the period you wish the view. The enter and back buttons are used to view the different totals, for example training effect total, calorie consumption totals, and distance totals. The figure below shows how to navigate within the tota...

  • Page 42: 5. Care And Maintenance

    4.3. 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 ...

  • Page 43: 5.2. Water Resistance

    • you can wipe your suunto t4 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 t4 to strong chemicals, such as gasoline, cleaning solvents, acetone, alcohol, insect repellents, adhesives and ...

  • Page 44

    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- specified batteries. Recycle or dispose of used batteries properly. 5.3.1. Replacing the battery of the suunto t4 to replace the battery: 1. Use a coin...

  • Page 45

    Note replace the battery with extreme care to ensure that your suunto t4 remains water resistant. Careless battery replacement may void the warranty. Note heavy use of the backlight will significantly reduce battery life. 5.3.2. Replacing the battery of the heart rate belt the average expected batte...

  • Page 46

    Note we recommend that you replace the battery cover and the o ring simultaneously with the battery to ensure that the transmitter remains clean and water-resistant. Replacement covers are available with replacement batteries. Note battery covers of the transmitter belt and suunto t4 are not interch...

  • Page 47: 7. Intellectual Property

    Calendar clock. • resolution: 1 s. Programmed until 2050 stopwatch. • 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 • heart rate limits: 30 - 240 bpm • maximum heart rate for percentage display: 240 bpm...

  • Page 48: 7.2. Trademark

    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. The latest version of this documentation can always be downloade...

  • Page 49: 8.2. Warnings

    8.2. 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 pacemak...

  • Page 50: 8.6. After Sales Service

    There are no express warranties except as listed above. Suunto oy and its subsidiaries shall in no event be liable for any incidental or consequential damages arising from the use of or inability to use the product. Suunto oy and its subsidiaries do not assume any responsibility for losses or claims...

  • Page 51: 8.7. Fcc Compliance

    8.7. Fcc compliance this device complies 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...

  • Page 52

    9. 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. 50

  • Page 53

    T w o y e a r w a r r a n t y t h is p ro d u c t is w a rr a n te d t o b e f re e o f defects in material and/or workmanship to th e or ig in al o w ne r fo r th e ab ov e no te d pe ri od (does not in clude b atte ry li fe). K eep a co py of t he o ri gi na l pu rc ha se r ec ei pt a nd m ak e su...

  • Page 54

    M o d e l o f serial he ar t r at e m on ito r: n u m b e r: d at e of p ur ch as e p la ce o f p ur ch as e/s to re n am e s to re c ity s to re c ou nt ry s to re s ta m p w ith d at e of p ur ch as e n am e a d d re ss c it y c o u n tr y te le ph on e e -m a il s ig na tu re.

  • Page 55: Customer Service Contacts

    Customer service contacts coordonnÉes du service clients, kundendienste, datos de contacto de atencion al cliente, numeri utili per il servizio clienti, klantenservice, asiakaspalvelun yhteystiedot, kundservice, kontakter global help desk +358 2 284 11 60 suunto usa phone +1 (800) 543-9124 canada ph...

  • Page 56

    Suunto oy 5/2006, 6/2006.