User manual SUUNTO T3D

[. . . ] en SUUNTO t3d USER GUIDE MODES & VIEWS Time Training Speed & Distance · weekday · date · seconds · dual time · empty · training effect · calories · average heart rate · lap time · time · distance · average speed · maximum speed · lap time · time Note: Additional views available depending on paired devices. 1 Introduction . . 28 30 30 31 33 35 35 36 37 37 37 38 38 39 39 40 40 41 41 42 43 3 en 10 Specifications . 51 4 1 INTRODUCTION Thank you for choosing Suunto t3d as your training companion. Suunto t3d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. [. . . ] 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. 26 NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. In the HR ZONES menu, you can turn on the zone feature, define zone limits, and turn tones on or off. When the zones feature and the tones are turned on, your device alerts you with a beep when you move from one zone to another. Setting hr zones z1 z2 z3 tone Value on / off %-% % % on / off Description Heart rate zone feature: on or off Zone 1: upper and lower limit in percent of maximum heart rate Zone 2: upper limit Zone 3: upper limit Zone tone: on or off en To change HR ZONES settings: 1. Enter the menu (SET) and scroll with [Lap +] until you reach HR ZONES. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Press [Start Stop] to exit. 27 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. 4. 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 28 Value on / off 0'00 Description Interval 1: on or off Interval 1 duration: minutes and seconds 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 en 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). 29 5 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. 5. 1 Pairing a POD To use SPEED AND DISTANCE mode, you first need to pair your Suunto heart rate monitor with a Suunto POD. 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). [. . . ] Replace the battery as illustrated here: 42 en NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 9. 5 Replacing belt battery Replace the battery as illustrated here: 43 NOTE: We recommend that you replace the cover and O ring along with the better to ensure the transmitter remains clean and water resistant. Replacement covers are available with replacement batteries. 44 10 SPECIFICATIONS 10. 1 Technical data General Operating temperature: -20°C to +60°C / -5°F to +140°F Storage temperature: -30°C to +60°C / -22°F to +140°F Weight (device): 45 g / 50 g / 65 g (depending on strap type) Weight (belt): max. 61 g (depending on belt type) Water resistance (device): 30 m / 100 ft (ISO 2281) Water resistance (belt): 20 m / 66 ft (ISO 2281) Transmission frequency (device): 2. 465 GHz Suunto ANT compatible Transmission frequency (belt): 2. 465 GHz Suunto ANT compatible, 5. 3 kHz gym equipment compatible Transmission range: Up to 10 m / 30 ft User-replaceable battery: (device / belt) 3V CR2032 Battery life: approximately 1 year in normal use (3. 5 hours of exercise with HR per week) en Log recorder Maximum lap time: 24 hours Lap/split times: 45 Suunto t1, Suunto t1c: 30 per session (log) Suunto t3d, Suunto t4d: 50 per session (log) Resolution: 0. 1 second Heart rate Display: 30 to 240 Limits: 30 to 230 Maximum for percentage display: 240 10. 2 Trademark Suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are protected by Suunto or respective third party owners. Firstbeat & Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd. [. . . ]