User manual SUUNTO PM-5 REFERENCE MANUAL

[. . . ] Suunto t4d provides heart rate zone training, accurately measures the calories you burn, and records your training history. Key features include: Suunto Coach, your personal training manager Training Effect, an improved alternative to zone training Logbook that records each training session Functional extensions through Suunto PODs (Peripheral Observation Devices) Compatible with Movescount with optional Suunto Movestick en 5 2 GETTING STARTED 2. 1 Basic settings Press any button to activate your Suunto heart rate monitor. You will be prompted to set the display contrast, time, date, as well as your physical characteristics and activity. Start Stop Lap + Mode View Back Light - 1. Return to the preceding setting, if needed, by pressing the [View Back] button. [. . . ] Exit TOTALS by pressing [Start Stop]. en 25 5. 5 Measuring your training intensity Training with heart rate monitors is traditionally based on heart rate zones. The intensity of your training is determined by the time you spend in each of three zones. Zone 1 (60-70%): fitness zone; improves basic fitness and is good for weight control. Zone 2 (70-80%): aerobic zone; improves aerobic fitness and is good for endurance training. Zone 3 (80-90%): threshold zone; improves aerobic and anaerobic capacity and is good for improving peak performance. To provide even more useful and accurate guidance, Suunto t3d and t4d also use a different measurement called Training Effect. This measurement determines the impact of a training session on your aerobic fitness using a simple 1-to-5 scale. Training Effect Result 1. 0-1. 9 Minor Description Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Builds base for harder training in the future. 2. 0-2. 9 Maintaining 26 Training Effect Result 3. 0-3. 9 4. 0-4. 9 Improving Highly improving Over-reaching Description Improves aerobic performance if repeated 2-4 times a week. Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often en 5. 0 To train with a TE target level (Suunto t3d and t4d only) 1. Adjust the target level by keeping [Light -] pressed while in TE view. Press [Start Stop] to exit. 30 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. en 5. 7 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with alternating periods of high exertion and recovery. When you use the intervals and warm-up, the log recorder view option in TRAINING mode becomes a countdown timer. Use this view to follow how much time is remaining for your current interval. Once you have started the training session, the countdown timer resets itself as each interval passes. When you are training with intervals, INT1, INT2 or WARM is shown before the countdown time to tell you which interval you are on. The lap indicator on the screen tell you how many intervals in total you have done, for example, int1 (lap1), int2 (lap2), int1 (lap3), int2 (lap4) and so on. Setting int1 int1 Value on / off 0'00 Description Interval 1: on or off Interval 1 duration: minutes and seconds 31 Setting int2 int2 warm warm Value on / off 0'00 on / off 0'00 Description Interval 2: on or off Interval 2 duration: minutes and seconds Warm up: on or off Warm up duration: minutes and seconds To change interval and warm-up periods settings: 1. In TRAINING mode, enter the menu (SET) and scroll with [Lap +] until you reach INTERVAL. 2. 5. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Press [Start Stop] to exit. TIP: If you want to use intervals with equal time for exercise and rest, just turn on and define interval one (INT1). Your heart rate monitor will use that time for each lap (interval). 32 6 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. en 6. 1 Pairing a POD To use SPEED AND DISTANCE mode, you first need to pair your Suunto heart rate monitor with a Suunto POD. [. . . ] It is available at authorized Suunto dealers, in most watch stores, and from Suunto Web Shop (shop. suunto. com). A protective plastic shield can also be placed over the screen to prevent scratches. Cleaning and chemicals Clean your device with a moist cloth. Do not use gasoline, cleaning solvents, acetone, alcohol, insect repellents, paint, or other strong chemicals on your device. 43 10. 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. 10. 3 Changing straps There are many different straps available for your Suunto heart rate monitor. Change to a new strap as illustrated here: 44 en 10. 4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. [. . . ]