User manual SUUNTO INCREMENT BORERS MOTIVATION GUIDE

[. . . ] Suunto t6d gives you extremely accurate feedback on your fitness level. Before you start regular training with Suunto t6d, you should first learn the values of EPOC and other body parameters in your normal training sessions. This way you will learn to assess what type of training will help you to reach your goals. Key features include: Personalized training features Log recorder that records each training session Functional extensions through Suunto PODs (Peripheral Observation Devices) Training planning and analysis at www. movescount. com en 5 2 GETTING STARTED 2. 1 Basic settings Press any button to activate your Suunto t6d. [. . . ] Set the high and low limits with [Lap +] and [Light -] and accept with [Mode]. NOTE: In the log, the training session is divided into different zones according to your HR limits regardless whether the limit alarm is on or off. 28 4. 7 Selecting log parameters Before you start recording your training sessions, select the type of data you want to save in your log or view during your workout. The parameters you select can be analyzed in more detail in the Suunto Training Manager software. Setting inter alti Cad EPOC kcal R-R speed temp Value 2s / 10s on / off on / off on / off on / off on / off on / off on / off Description Recording interval: 2 or 10 seconds (not for R-R values) Altitude: on or off Cadence: on or off Excess Post-exercise Oxygen Consumption: on or off (only TE and EPOC Peak are saved) Kilocalories consumed: on or off Heart rate interval: on or off Speed: on or off (not saved) Temperature: on or off (not saved) en To select log parameters: 1. Scroll to SET LOG with [Lap +] and [Light -] and enter with [Mode]. 29 3. Scroll through the parameters with [Lap +] and [Light -] and set the parameters on or off with [Mode]. TIP: If you record altitude information during your training, you will be able to analyze the effect of altitude changes to your heart rate with the Suunto Training Manager software. NOTE: Recording R-R (heart rate interval data) requires a lot of memory space. If R-R is not recorded, more memory space is available for longer logs. However, you will not be able to analyze any body parameters with the software, e. g. the EPOC curve. 30 5 USING TRAINING MODE In TRAINING mode you can measure all your training activity. 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. You can select the TE level to be shown in the TRAINING mode displays (see Section 4. 4 Configuring TRAINING mode displays). Training Effect is shown on the selected display and additionally with a scale from 1 5 on the right side of the screen. Use the Training Effect calculator of the Suunto Training Manager software to define the time and average heart rate needed for the desired physiological training effect. For more information, see Suunto Training Manager online help. 35 Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 5. 4 Using EPOC EPOC (Excess Post-exercise Oxygen Consumption) indicates the amount of extra oxygen that your body needs to recover after exercise. EPOC is most useful in measuring the exercise load in endurance sports such as running and cycling. Suunto t6d allows you to predict EPOC already during exercise, which in turn makes it possible to monitor the exercise load and the Training Effect. You can select EPOC to be shown in the TRAINING mode displays (see Section 4. 4 Configuring TRAINING mode displays). Use the Suunto Training Manager software to view your individual training sessions with their EPOC values correlated to the Training Effect level as graphs. For more information, see Suunto Training Manager Online help. 5. 5 Starting a training session When you enter TRAINING mode, your Suunto t6d automatically searches for signals from a transmitter belt. [. . . ] Replace the measured distance with the actual (known) distance. 44 7 TROUBLESHOOTING Suunto t6d uses coded transmission to prevent reading disturbances. However, exercising near overhead power lines or powerful magnetic / electronic devices may cause interference with the signal. If you lose the signal, try the following: Exit and then re-enter TRAINING mode. Replace the battery of the belt or wristop if problems persist. en Pairing your transmitter belt If you replace the belt battery or are having troubles with the signal reception, you need to re-pair your belt with your Suunto t6d. [. . . ]