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  4. T4C
  5. User Manual

Suunto T4C User Manual

Other manuals for T4C: Quick Manual
Manual is about: Training companion

Summary of T4C

  • Page 1

    2 1 user guide en.

  • Page 2: Time

    • weekday • date • seconds • dual 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 depending on paired devices..

  • Page 3

    1 introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2 defining main settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...

  • Page 4

    5 using speed and distance mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 5.1 pairing a pod . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 5.2 autolap and spee...

  • Page 5

    10.1 technical data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 10.2 trademark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 10.3 copyrigh...

  • Page 6: 1  Introduction

    1 introduction thank you for choosing suunto t4c as your training companion. Suunto t4c is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t4c provides heart rate zone training, accurately measures the calories you burn, and records ...

  • Page 7: 2  Defining Main Settings

    2 defining main settings before you start training, you need to define general and personal settings. They ensure accurate measurements and calculations. You are prompted to define the main settings the first time you wake up the device (by pressing any button). If you want to learn more about these...

  • Page 8: Description

    Description value setting foot pod units: kilometers per hour, distance in kilometers, miles per hour, or distance in miles km/h , /km , mph , /mi foot bike pod units: same options as foot pod km/h , /km , mph , /mi bike gps pod units: same options as foot pod km/h , /km , mph , /mi gps to change ge...

  • Page 9: 2.2  Personal Settings

    2.2 personal settings through the personal settings, you tune your suunto heart rate monitor according to your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values. Description value setting weight...

  • Page 10: Tip:

    4. Repeat steps 2 and 3 as needed. 5. Press [start stop] to exit. Tip: weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 2.2.1 activity class the activity class ( act class ) is a rating of your current activity level. Use the followi...

  • Page 11: Endurance Or Professional

    ● under 30 minutes per week, use 4. ● 30-60 minutes per week, use 5. ● 1-3 hours per week, use 6. ● over 3 hours per week, use 7. Endurance or professional if you train on a regular basis or participate in competitive sports, and your weekly exercise is: ● 5-7 hours, use 7.5. ● 7-9 hours, use 8. ● 9...

  • Page 12: 2.2.2  Maximum Heart Rate

    2.2.2 maximum heart rate once you have entered your date of birth, your device automatically sets the maximum heart rate ( max hr ) using the formula 210 – (0.65 x age). If you know your real maximum, you should use that value. 11 en.

  • Page 13: 3  Using Suunto Coach

    3 using suunto coach suunto coach is your personal training advisor. It generates an ideal training program of target training effect levels and training session durations for the next five days. The recommendations are based on your current fitness level and your recorded training history. Suunto c...

  • Page 14: Description

    Rate at a certain level throughout the whole workout. With training effect you just need to reach the desired target once during training. Description result training effect improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve ae...

  • Page 15: Tip:

    Tip: training effect is an advanced feature and can help you in many ways. More details about te can be found in the suunto training guide, available for download at suunto.Com/training. The te level is shown as a view in training mode. This view also shows you how much time is left (at your current...

  • Page 16: Tip:

    3.2 getting started with coach the only initial information suunto coach needs is your activity class ( act 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 t4c. To view the suunto coach program: 1. In time mode, ...

  • Page 17

    Suunto coach generates a training routine for the 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. Scroll to today . 2. Press [mode]. This ...

  • Page 18: Note:

    Note: keep in mind that improving fitness requires patience, and the recommendations given by suunto coach are optimized 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 e...

  • Page 19: 4  Using Training Mode

    4 using training mode the training mode handles measurement of all your training activity. Note: even though both suunto t4c and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between suunto t4c and the transmitter belt impossible. 4...

  • Page 20: Warning:

    Warning: 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 fo...

  • Page 21: 4.3  During Training

    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. 4.3 during training your suunto heart rate monitor has a number of visual and audio indicators to help guide you during training. ...

  • Page 22: 4.4  After Training

    4.4 after training 4.4.1 viewing training logs your suunto heart rate monitor can store each training session in the logbook. The available summary information per logged session is: ● achieved training effect (te) ● average and peak heart rate ● calories burned ● lap times ● time inside, above and ...

  • Page 23: Note:

    Note: the logbook stores up to 15 logs. After the logbook is full, each new log replaces the oldest log. The device reminds you to save your logs to pc “logs to pc reminder” before the memory is full the first time (pc pod needed). 4.4.2 viewing training totals your suunto heart rate monitor can sto...

  • Page 24: 4.5.1  Heart Rate Limits

    4.5 using heart rate limits and zones heart rate limit and heart rate zone settings are defined in training mode settings. 4.5.1 heart rate limits setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity. In the hr limits menu, you can set the...

  • Page 25: Note:

    4. Repeat steps 2 and 3 as needed. 5. Press [start stop] to exit. Note: the heart rate limits are displayed with dashes on the left outer rim of the display if the limits are activated. Possible real life situation: staying in the zone you want to have a good, tough training session today, so you se...

  • Page 26: Note:

    Note: the zone defaults follow the guidelines of the american college of sports medicine for exercise prescription. In the hr zones menu, you can turn on the zone feature, define zone limits, and turn tones on or off. When the zones feature and the tones are turned on, your device alerts you with a ...

  • Page 27: Tip:

    Tip: if your heart rate varies significantly during training, for example, when running in hilly terrain, following your real-time average heart rate is better guidance than following zone limits. 4.6 using intervals and warm-up your suunto heart rate monitor supports interval training, training wit...

  • Page 28: Description

    Description value setting interval 2: on or off on / off int2 interval 2 duration: minutes and seconds 0'00 int2 warm up: on or off on / off warm warm up duration: minutes and seconds 0'00 warm to change interval and warm-up periods settings: 1. In training mode, enter the menu ( set ) and scroll wi...

  • Page 29: 5.1  Pairing A Pod

    5 using speed and distance mode the speed and distance mode becomes available after you have paired a speed and distance pod with your suunto heart rate monitor. 5.1 pairing a pod to use speed and distance mode, you first need to pair your suunto heart rate monitor with a suunto pod. To pair a pod: ...

  • Page 30: Tip:

    Tip: if you have paired a cadence pod, you can switch between speed and cadence as the main view in speed and distance mode by keeping [view back]pressed. 5.2 autolap and speed limits with the autolap feature, you can define laps in distance instead of time (interval training). When autolap is turne...

  • Page 31: Tip:

    3. Accept the value and move to the next setting by pressing [mode]. 4. Repeat steps 2 and 3 as needed. 5. Press [start stop] to exit. Like heart rate limits, you can turn on the speed limits feature and define the upper and lower speed limits for yourself. Tip: this includes an autopause feature th...

  • Page 32: 5.3  Calibrating Your Pod

    To change speed limits and pause settings: 1. In speed and distance mode, enter the menu ( set ) and scroll with [lap +] until you reach speed . 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 [mode]. 4. Rep...

  • Page 33: Tip:

    Tip: the gps pod is listed in the calibrate menu, but the calibration has no effect on the gps pod. Use this calibration setting if you have, for example, two bike pods for different bikes. You can pair one of them as gps pod and use the calibration in the same way as you normally would with a bike ...

  • Page 34: 6  Using Time Mode

    6 using time mode time mode handles the time of day in two time zones: main time and dual time. In alarm , time and date menus, you have the following settings: description value setting alarm feature: on or off on / off alarm alarm time: hours and minutes 00:00 alarm main time: hours, minutes and s...

  • Page 35: Note:

    Possible real life situation: knowing the time at home you are traveling abroad and you set the dual time to be the time at home. The main time is the time at your current location. Now you always know the local time and you can quickly check what time it is at home. Note: we recommend that you set ...

  • Page 36: 7  General Features

    7 general features 7.1 backlight you activate the backlight by pressing [light -]. The backlight turns off automatically. If you want to use the backlight when changing settings, you need to activate it before entering the settings. The backlight will re-activate whenever a button is pressed. This f...

  • Page 37: Tip:

    Tip: we recommend you lock the buttons, for example, after you have started a training session or are storing the device in a travel bag. 7.3 sleep mode you put your suunto heart rate monitor to sleep to extend battery life or to erase the recorded training history. Personal settings are not erased....

  • Page 38: 8  Troubleshooting

    8 troubleshooting your suunto heart rate monitor uses high frequency transmission to prevent reading disturbances. However, exercising near overhead power lines or magnetic or electronic devices may cause interference with the signal. If you lose the signal, try the following: ● exit and then re-ent...

  • Page 39: 9  Care and Maintenance

    9 care and maintenance 9.1 general guidance for all suunto training devices: ● only perform the procedures described in suunto guides. ● do not disassemble or service your device yourself. ● protect your device from shocks, hard and sharp objects, extreme heat and prolonged exposure to direct sunlig...

  • Page 40: 9.2  Changing Strap Length

    9.2 changing strap length if you have a strap with a latch buckle, you can change the strap length by removing the buckle and cutting 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. 9.3 changing straps there are many differ...

  • Page 41

    9.4 replacing wristop battery replace the battery with extreme care to ensure your suunto heart rate monitor remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here: 40

  • Page 42: Note:

    Note: if the cover threads are damaged, please send your device to an authorized suunto representative for service. 9.5 replacing belt battery replace the battery as illustrated here: 41 en.

  • Page 43: Note:

    Note: we recommend that you replace the cover and o ring along with the better to ensure the transmitter remains clean and water resistant. Replacement covers are available with replacement batteries. 42.

  • Page 44: 10  Specifications

    10 specifications 10.1 technical data 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 (device): 45 g / 50 g / 65 g (depending on strap type) ● weight (belt): max. 61 g (depending on belt type) ● water resistance (devic...

  • Page 45: 10.2  Trademark

    ● limits: 30 to 230 ● maximum for percentage display: 240 10.2 trademark suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are protected by suunto or respective third party owners. All rights reserved. Firstbeat & analyzed by firstbeat are reg...

  • Page 46: 10.4  Ce

    10.4 ce the ce mark is used to mark conformity with the european union emc directives 89/336/eec and 99/5/eec 10.5 fcc 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...

  • Page 47: Warning:

    Warning: fcc warning: changes or modifications not expressly approved by suunto oy could void your authority to operate this device under fcc regulations. 10.6 patent notice this product is protected by the following patents and patent applications and their corresponding national rights: us 11/432,...

  • Page 48: 11  Disclaimers

    11 disclaimers 11.1 user’s responsibility this instrument is intended for recreational use only. Suunto heart rate monitors must not be used as a substitute for obtaining measurements that require professional or laboratory-quality precision. 11.2 warnings if you have a pacemaker, defibrillator, or ...

  • Page 49

    48.

  • Page 50: Index

    Index a activity class, 9 alarm, 34 snooze, 34 b backlight, 35 button lock, 35 c calibrate, 31 changing strap, 39 changing strap length, 39 cleaning the device, 38 coach, 12, 15 d disposal of device, 46 g general guidance, 38 general settings, 6 h heart rate limits, 23 heart rate zones, 24 i interva...

  • Page 51

    Autolap, 29 date, 33 general, 6 personal, 8 speed, 30 time, 33 modes speed and distance, 28 time, 33 training, 18, 19 p pair, 28, 37 personal settings, 6 r removing scratches, 38 replacing belt battery, 41 wristop battery, 40 s setting activity class, 9 heart rate limits, 23 heart rate zones, 25 max...

  • Page 52

    W warm up, 26 51.

  • Page 53: Suunto Customer Service

    Suunto customer service +358 2 284 11 60 global helpdesk +1 (800) 543-9124 suunto usa + 1 (800) 776-7770 suunto canada www.Suunto.Com suunto website en www service client suunto, suunto kundendienst, servicio al cliente de suunto, assistenza clienti suunto, suunto klantenservice, suunnon asiakaspalv...

  • Page 54

    Www.Suunto.Com copyright © suunto oy 11/2007, 2/2008. All rights reserved..