Suunto t4 manual

EN | FR | DE | ES | IT | NL | FI | SV[...]

2 sec Resets the stopwatch Starts and stops the stopwatch 2 sec Enters and exits the Settings and other submodes T otal of all training Time mode T raining / Speed and Distance mode Logbook and coach Switches between the modes Shortcuts Backlight Shortcuts Backlight Switches between the modes[...]

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 reach your personal training goals. The Coach recomm[...]

1 . G e t t i n g s t a r t e d ........................................................................... 5 1 . 1 . S e t t i n g u p S u u n t o t 4 ............................................................... 6 1 . 2 . A c t i v i t y c l a s s ( a c t c l a s s ) ........................................................... 6 1 . 3 . S u u n [...]

3.2. Manually adjusting your training program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3 . 3 . T r a i n i n g w i t h o u t s e t t a r g e t s ...................................................... 3 4 3.4. Using the speed and distance displays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .[...]

8 . 6 . A f t e r s a l e s s e r v i c e ................................................................ 4 8 8 . 7 . F C C c o m p l i a n c e .................................................................. 4 9 9 . D i s p o s a l o f t h e d e v i c e ................................................................. 5 0 4[...]

1. GETTING ST ARTED 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 ST ART Start / Stop In T otals, Logbook, and Coa[...]

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 device for the first time. Carry on setting up the[...]

physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information. Y our activity class will not be automatically decreased if, for example, you engage in less strenuous activity , but you should manually decrease your activity class if you think that it has decreased over time. Se[...]

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 T otals - go to Time settings - change shortcuts - connect to pc* In T raining mode you can: - use the stopwatch - view your heart [...]

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 T ime mode, a short press of the ST ART button will take you to Logbook and a short press of the UP button accesses T otals. The f[...]

In T otals 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’: - T raining Effect - duration - calories consumed - average heart rate - peak heart rate - time spent in and out of zones or limits Each mode has its own settings menu where you can define the se[...]

2 sec GO TO T OT ALS LIGHT CHANGE SHORTCUT : - DA Y - DA TE - DUAL TIME - CONNECT T O PC (LONG PRESS) GO TO TIME SETTINGS GO TO L OGBOOK AND CO ACH 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 T otals, the light must be activated before entering[...]

1.3.2. T raining mode Here you can see the basic functionality of the buttons used in T raining 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 DURA TION - TIME - CALORIE C ONSUMPTION GO TO TRAINING SETTINGS LIGHT - CHANGE TRAINING EFFECT T ARGET ([...]

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 : - DA YTIME - A VG SPEED - DIST ANCE GO TO SPEED AND DIST ANCE SETTINGS LIGHT [...]

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 Time: 12h/24h Weight: kg/lb Height: cm/ft Heart rate:[...]

T raining 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 1: minutes/ seconds Interval 1: on/off Intervals[...]

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: 12h/24h Weight: kg/lb Height: cm/ft Heart rate: bpm[...]

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 the transmitter against your bare ski[...]

After switching to T raining 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 be displayed in the center of the screen[...]

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 information on their use. When you have paired a[...]

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 T ime menu, you can set the time and dual time. Accept the settings with a short press of the Enter button, which also moves you on [...]

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. 2.2.2. T raining mode settings This figure shows h[...]

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 button, which also moves you on to the next menu item[...]

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 heart rate limits on or off, define the upper and lowe[...]

Intervals settings In the Intervals menu, you can set interval 1 and 2 on or off and define their times. Y ou 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 the Pair a POD menu, you can pair your Suunto t4[...]

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 the autolap function on or off and set the distance [...]

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. T raining Effect A unique feature of Suunto t4 is its ability to record and display T raining Effect. T raining Effect (TE) shows the effect of a workout[...]

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 repeated too often. Over-reaching TE 5.0 When mon[...]

Peak level. If there has been a period of lower intensity , your current level ma y be lower . T o reach higher TE than 3.8 from this workout, you need to increase the intensity so that this graph pushes the peak mark higher . T raining Effect reached so far in the workout: 3.8 (Improving) Bottom row: Next TE level is 4.0 but you can not reach it w[...]

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. Y ou can also adjust it in the Personal menu of T ime mode settings, see section 2.2.1. Even if your activity class is not exactly right, the Coach finds the right [...]

T otal/ 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 fitness level to move to the next program level. T [...]

The Coach display alternates every 2 seconds between the T raining Effect target and the duration. T o activate the recommendation as your target workout, press the ENTER button and then press ST ART to begin training. Y our Suunto t4 starts guiding you to the target Training Effect in the recommended time. See more information about the guidance a[...]

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 , and makes your training more interesting. Enjo[...]

Press the ST ART button to start the guided training. Press ENTER to set guided training session – this moves you t o the T raining mode. The stopwatch and the timer of the training start – keeping you informed on how long you should be exercising t o reach target T raining Effect. In T raining mode, the following information and guidance will [...]

3.2. Manually adjusting your training program Y ou can increase the Training Ef fect 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 T raining Effect target. When the stopwatch has been reset,[...]

Pressing the ST ART/STOP button starts the stopwatch. Pressing the ST ART/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. I t also displays the aver age hear t rate and shows the lap time. After 3 seconds, the display jumps back to[...]

Pressing the BACK button changes the sho rtcut a t the bottom of the displa y . Some sho rtcuts are onl y a v ailable when connected to speed and dist ance 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 the stopwatch is stopped resets the sto[...]

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 settings), and the bottom row displays different informa[...]

or distance POD) and more in the Logbook submode. The Logbook can be accessed by short pressing the ST ART button in Time mode. Y ou can use the DOWN, UP , ENTER and BACK buttons to navigate in the menu. Press the ENTER button to scroll thr ough the logs. Use the UP and DOWN buttons to view the summary of a par ticular log: T raining Effect, averag[...]

When in the T otals 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 T raining Effect total, calorie consumption totals, and distance totals. The figure below shows how to navigate within the T otals menu. Pressing the ENTER button takes you t[...]

4.3. Suunto T raining World Suunto T raining World, Suunto's training-specific Web site, is dedicated to helping athletes and fitness enthusiasts at all levels achieve their goals. Y ou'll find this site the perfect training partner for running, cycling, aerobics, spinning, walking and the whole range of endurance and team sports. Whether[...]

• Y ou 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 paint, as they will damage the unit’s seals[...]

NOTE T o 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 T o replace the battery: 1. Use a coin to open the battery compartment on the back of[...]

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 battery life of the transmitter belt is 300 hours of u[...]

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 interchangeable. 6. TECHNICAL SPECIFICA TIONS General. ?[...]

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 T ransmitter belt. • W ater-resista[...]

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 downloaded at www .suunto.com. 7.2. T rademark Suunto, Suun[...]

8.2. W arnings 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 pacemaker and transmitter belt when used simultaneo[...]

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 by third parties that may arise through the use o[...]

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 is no guarantee that interference will not occur [...]

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[...]

TWO YEAR WARRANTY T h is pr o du ct is wa r r an te d t o b e fr ee of defects in material and/or workmanship to the orig inal owne r for the abov e not ed pe riod (does not include batter y life). Keep a copy of the original purchase receipt and make su re to get this war ranty car d stamped at th e pl ac e of pu r cha s e. T h e wa r r an ty orig[...]

Mo de l of Serial heart rate monitor : number: Date of purchase Place of purchase/Store name Store Ci ty Stor e Count r y Store stamp with date of purchase Nam e Addres s Cit y Co u n t r y T elephone E - m a i l Signatur e[...]

CUSTOMER SER VICE CONT ACTS COORDONNÉES DU SERVICE CLIENTS, KUNDENDIENSTE, DAT OS DE CONT ACTO DE ATENCION AL CLIENTE, NUMERI UTILI PER IL SER VIZIO CLIENTI, KLANTENSERVICE, ASIAKASP ALVELUN YHTEYSTIEDOT , KUNDSERVICE, KONT AKTER Global Help Desk +358 2 284 1 1 60 Suunto USA Phone +1 (800) 543-9124 Canada Phone +1 (800) 776-7770 Suunto website www[...]

Suunto Oy 5/2006, 6/2006[...]