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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 1

    En.

  • Page 2: Time Mode

    Backlight backlight 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 quick exit (x) to time mode (when in menu, totals and coach) switches between the ...

  • 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. Suunto t4 at a glance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 1.1. Navigating in the modes and menus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 1.2. B...

  • Page 5

    2.6. Speed and distance mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 2.6.1. Autolap settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 2.6.2. Spee...

  • Page 6

    7.3.1. Replacing the battery of the suunto t4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 7.3.2. Replacing the battery of the heart rate belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 8. Technical specifications . . . . . . . . . . . . . . . . . . . ...

  • Page 7: Time Mode

    1. Suunto t4 at a glance in time mode you can: - view the time - go to log - go to totals - go to time settings - connect to pc* in training mode you can: - use the stopwatch - view your heart rate or training effect - set the training effect target - go to training settings in speed and distance mo...

  • Page 8: Totals

    1.1. Navigating in the modes and menus in any of the modes, a long press of the mode 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 press of the + button accesses totals. The following figure shows the functiona...

  • Page 9: 1.3. Button Lock

    1.2. Button symbols and functions the buttons are named 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 button names on device + + / lap mode mode - - / light back alt / back start start / stop in total...

  • Page 10: 2. Getting Started

    2 sec when the buttons are locked, you still have access to shortcuts and backlight. 2. Getting started before you are able to make the most of your suunto t4, it's worth taking some time to personalize it to suit your individual needs and preferences. If you have already defined the settings, you c...

  • Page 11

    Carry on setting up the time, date, units and personal settings. After this suunto t4 will go into time mode and will be ready for operation. Adjust with + and – buttons. Accept with mode button. Note your maximum heart rate is determined using the formula 210 minus 0.65 times your age, which is aut...

  • Page 12

    2.2. Activity class (act class) important: your activity class is another one of the settings that you are asked to define when you set up your device for the first time. Your activity class is a measure of your current activity level. By entering your current activity class (1 - 10) into your suunt...

  • Page 13

    Activity class activity description 0 always avoid exertion, whenever possible. No regular participation in recreation- al sports or heavy physical activity. 1 walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. 2 10 - 60 minutes per ...

  • Page 14: 2.3. Time Mode

    2.3. Time mode here you can see the functionality of the buttons used in time mode. This will help you get started with using the basic functions of your suunto t4. Additionally, you will find options for the shortcut, which is in the bottom line of the display. 2 sec go to totals change shortcut: -...

  • Page 15: 2.3.1. Alarm Settings

    Take a look at the following table showing the different time mode settings and the items you can define in them. 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 ...

  • Page 16: 2.3.2. Time Settings

    When the alarm is on, you will see the symbol in the display. 2.3.2. Time settings in the time menu, you can set the time and dual time. Accept the settings with a short press of the mode button, which also moves you on to the next menu item. 2.3.3. Date settings in the date menu, you can set the da...

  • Page 17: 2.3.5. General Settings

    2.3.5. 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 mode button. Light the light can be activated in any mode at any point by short pressing the - button. If...

  • Page 18: 2.4. Suunto Coach

    2.4. Suunto coach the suunto coach is your personal training advisor. It generates an ideal training program for the next 5 days, based on your current fitness level and your past week’s workouts. The coach follows the guidelines of the american college of sport medicine for exercise prescriptions, ...

  • Page 19: 2.4.2. Training Program

    2.4.2. Training program the program consists of six different levels: initial level for beginners, four improvement levels with increasing training volume and intensity, and a maintenance level designed for active endurance sports participants. The coach defines the starting level of your training p...

  • Page 20: 2.4.3. Training Sessions

    2.4.3. Training sessions the coach generates a training program for the next 5 days. The program maintains a balance between workout and rest, and a variation between easy and hard, long and short workouts for the best progress. Each workout has a target training effect and a recommended duration. T...

  • Page 21: 2.5. Training Mode

    2.4.4. Automatic program adaptation the coach automatically updates the training program 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. If you decide to do something else...

  • Page 22

    The stopwatch is accessed by pressing the start button in training mode and can be seen in the top row. The information from the training that you time with the stopwatch, such as heart rate and calorie consumption, is stored and can later be seen in totals and logbook. Therefore, you should activat...

  • Page 23: 2.5.1. Training Effect

    2 sec 2.5.1. Training effect a unique feature of suunto t4 is its ability to record and display training effect. Training effect (te) shows the effect of a workout on your aerobic fitness on a simple one-to-five scale. For the first time, you will know in real time how much your workout is really im...

  • Page 24

    Result of the workout description measured te enhances recovery (short workout) or develops base endurance (over 1 hour session). Ideal for fat burning. Does not improve maximal performance. Minor te 1.0 - 1.9 maintains aerobic fitness. Builds base for harder training in the future. Does little to i...

  • Page 25

    Long pressing the back button switches between heart rate and real-time training effect. 2 sec te can be shown in the center instead of heart rate. Te graph + scale if you continue your workout after reaching the target, the bottom row automatically starts showing remaining time to the next te level...

  • Page 26

    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 27

    Use + and – buttons to toggle between the following training setting submenus: heart rate zones, heart rate limits, intervals, pair a pod and general. 2 sec long press the mode button in training mode to enter training settings menu. Take a look at the following table showing the different training ...

  • Page 28

    Options setting symbol tones: on/off zone 3: upper % zone 2: upper % zone 1: lower/ up- per % heart rate zones: on/off heart rate zones alarm: on/off upper limit lower limit heart rate lim- its: on/ off heart rate limits warm up: minutes/ seconds warm up: on/off interval 2: minutes/ seconds interval...

  • Page 29

    2.5.3. Heart rate zone settings in the heart rate zone menu, you can define the 3 heart rate zones and set the tones on or off. The 3 heart rate zones are useful in training as they record how much of your training is spent within specific heart rate zones, or if you want to give yourself a long eno...

  • Page 30: 2.5.4. Intervals Settings

    Note the heart rate zone defaults follow the guidelines of the american college of sports medicine for exercise prescription. 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 limit...

  • Page 31

    2.6. 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 - speed (avg and max...

  • Page 32: 2.6.1. Autolap 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 foot, bike or gps: /km, mph, /mi, km/h save: ask/all date: ddmm/ mmdd time: 12h/24h weight: kg...

  • Page 33: 2.6.2. Speed Settings

    2.6.2. Speed settings in the speed menu, you can set the speed limit on or off and define the upper and lower speed limits. 2.6.3. Calibrate settings in the calibrate menu, you can calibrate your suunto foot pod or suunto bike pod. An alternative way of calibrating your pod is to run or cycle a know...

  • Page 34: 3.  Before Training

    3. Before training 3.1. 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 the transmitter against your bare skin to ensure flawless operatio...

  • Page 35

    After switching to training mode, suunto t4 displays "hr" while it is seeking the hr belt signal. Instead of your heart rate, "hr" 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 be di...

  • Page 36: Target

    • if you have been using the belt for some time, the battery may need changing. For instructions on how to change the transmitter belt's battery, see section 7.3.2. Replacing the battery of the heart rate belt . 3.3. Heart rate limit settings in the heart rate limit menu, you can set the heart rate ...

  • Page 37: 4. Training

    4. Training once you have your suunto t4 set up as you like it, it's time to get out and start training. For detailed information on training and tips on how to maximize its effectiveness, download suunto training guidebook from www.Suunto.Com/training. There are four alternative ways to use your su...

  • Page 38

    Press the start button to start the guided training. Press mode 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 f...

  • Page 39

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

  • Page 40

    Pressing the start button starts the stopwatch. Pressing the start button again, stops the stopwatch. Pressing the + 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. After 3 s...

  • Page 41

    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. After you have stopped the stopwatch, you can reset it by long pressing the + button. The suunto t4 asks if you want to save the log and resets the ...

  • Page 42

    If you want to update your maximum heart rate, press the – button. Pressing the back button takes you back to training mode without updating your maximum heart rate. 4.4. Using the speed and distance displays while training, the speed and distance mode provides additional information to help you mon...

  • Page 43: 5. After Training

    5. After training once you have finished your training, your suunto t4 can provide you with detailed information on your performance. In this section, we'll look at the logbook and totals functions, as well as suunto's online training community, www.Suunto.Com/training. 5.1. Training logbook immedia...

  • Page 44: 5.2. Training Totals

    If you are interested in more detailed, long-term analysis, you might be interested in suunto's pc software. You can use it to view in-depth figures, statistics, and graphical representations of all the training sessions performed with your suunto t4. Please see www.Suunto.Com/training for more deta...

  • Page 45

    Pressing the mode button takes you through your training totals for this week: number of workouts, training time, calories etc. Press the + button in time mode to view the totals of your training. Long press mode button to exit the totals. In each display, you can use the + and – buttons to change b...

  • Page 46: 5.4. Sleep Mode

    Whether you're working toward a marathon, or aiming for weight loss and a healthy heart, suunto training world is a valuable resource for tips, news and inspiration. Take a tour of the site at www.Suunto.Com/training. Learn about new suunto training products, gather training tips, participate in dis...

  • Page 47: 7.2. Water Resistance

    • always protect your suunto t4 from shocks, hard and sharp objects, extreme heat and prolonged exposure to direct sunlight. • if not in use, store your suunto t4 in a clean and dry environment at room temperature. • in order to prevent the face from becoming scratched, the device should not be stor...

  • Page 48

    Note even though both the suunto t4 and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between suunto t4 and the transmitter belt impossible. 7.3. Replacing the battery your suunto t4 operates on a 3-volt lithium cell, type: cr 2032....

  • Page 49

    6. Perform the final tightening with a suitably sized coin. Note the markings on the cover may be left unaligned once the cover has been tightened. If the old cover is undamaged, it does not need to be replaced. Note if the threads of the battery compartment cover are damaged, please send your devic...

  • Page 50

    2. Remove the old battery. 3. Place the new battery into the battery compartment with the positive side facing up. 4. With the o ring in the correct position, replace the battery compartment cover. Note we recommend that you replace the battery cover and the o ring simultan- eously with the battery ...

  • Page 51: 8. Technical Specifications

    8. Technical specifications 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: 45 g/50 g/65 g (depending on the strap) • water-resistance: 30 m/100 ft (iso 2281) • user replaceable battery cr2032 calendar clock • resolution:...

  • Page 52: 9. Intellectual Property

    9. Intellectual property 9.1. Trademark suunto, suunto t4, replacing luck, their logos, and other suunto brand trademarks and made names are registered or unregistered trademarks of suunto oy. All rights are reserved. Firstbeat & analyzed by firstbeat are registered or unregistered trademarks of fir...

  • Page 53: 10.3. Ce

    10.3. Ce the ce mark is used to mark conformity with the european union emc directives 89/336/eec and 99/5/ eec. 10.4. Ices this class [b] digital apparatus complies with canadian ices-003. 10.5. Fcc compliance this device complies with part 15 of the fcc limits for class b digital devices. This equ...

  • Page 54

    11. 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. 52.

  • Page 55: Customer Service Contacts

    Customer service contacts global help desk +358 2 284 11 60 suunto usa phone +1 (800) 543-9124 canada phone +1 (800) 776-7770 suunto website www.Suunto.Com copyright this publication and its contents are proprietary to suunto oy. Suunto, wristop computer, suunto t4 and their logos are registered or ...

  • Page 56

    Suunto oy 5/2006, 9/2006, 6/2007, 2/2008.