User manual SUUNTO QR_ REFERENCE MANUAL

[. . . ] Suunto t3d provides heart rate zone training, accurately measures the calories you burn, and records your training history. Key features include: 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. [. . . ] 23 The countdown timer to the right of the TE target value indicates how much time remains for you to reach the target at your current heart rate (training intensity). NOTE: You can change the main view of TRAINING mode to show the current (achieved) Training Effect by keeping [View Back] pressed. Switch to another view to lock them (then switch views again as desired). Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 4. 7 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings. 24 4. 7. 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 heart rate limits on or off, define the upper and lower limits, and turn the heart rate alarm on or off. Setting hr limits lower upper alarm Value on / off bpm / % bpm / % on / off Description Heart rate limits feature: on or off Lower heart rate limit: according to selected units in GENERAL settings Upper heart rate limit according to selected units in GENERAL settings Outside the limit alarm: on or off en To change HR LIMITS settings: 1. Enter the menu (SET) and scroll with [Lap +] until you reach HR LIMITS. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Press [Start Stop] to exit. 25 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 set your heart rate limits to equal your Zone 3 limits and turn the heart rate limit alarm on. Your Suunto heart rate monitor notifies you when you go too slow, or push too hard! 4. 7. 2 Heart rate zones Training with heart rate monitors is traditionally based on heart rate zones. In TRAINING mode, enter the menu (SET) and scroll with [Lap +] until you reach PAIR A POD. 2. Press [Mode] to get to the first setting and select the POD type using [Lap +] and [Light -]. NOTE: Before you (re)pair your POD or belt, you need to first reset the device by removing the battery and putting it in backwards (positive side down). Then replace the battery normally. 30 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. en 5. 2 Autolap and speed limits With the autolap feature, you can define laps in distance instead of time (interval training). When autolap is turned on (and your speed and distance POD is activated), your Suunto heart rate monitor shows total distance, average lap speed, and lap time for each lap. NOTE: When using the autolap feature, it is very important to calibrate your speed and distance POD accurately. Value on / off 0000 Description Autolap feature: on or off Distance: lap distance according to selected units in GENERAL settings To change autolap settings: 1. In SPEED AND DISTANCE mode, enter the menu (SET) and scroll with [Lap +] until you reach AUTOLAP. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. 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 that, when activated, will stop your session when very slow speed is detected while using your Suunto speed and distance 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. 40 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. en 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 different straps available for your Suunto heart rate monitor. Change to a new strap as illustrated here: 41 9. 4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. [. . . ]