User manual SUUNTO QUICK RELEASE REFERENCE MANUAL

[. . . ] Suunto t4c 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) Training analysis with Suunto software en 5 2 DEFINING MAIN SETTINGS Before you start training, you need to define GENERAL and PERSONAL settings. 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 settings and modify them, continue reading. [. . . ] 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 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 -]. 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. 5. 2 Heart rate zones Heart rate zones are defined as percentages of your maximum heart rate. Zone training is an established training method, so there are pre-set defaults as follows: 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. If you are following a personal training program that uses zone training, enter the values defined by the program. 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. Possible real life situation: Training on city streets Autopause is convenient when cycling or running down city streets. You can exclude from your log all the time spent waiting at traffic lights by using autopause. Setting limits lower upper pause 30 Value on / off 00. 0 00. 0 on / off Description Limits feature: on or off Lower speed limit: according to selected units in GENERAL settings Upper speed limit: according to selected units in GENERAL settings Autopause feature: on / off 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. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. [. . . ] 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. 38 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: 39 9. 4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. [. . . ]