User manual SUUNTO T4

[. . . ] EN Time mode Logbook and coach Total of all training Training / Speed and Distance mode Starts and stops the stopwatch Resets the stopwatch c 2 se 2s Switches between the modes ec 2s ec Switches between the modes Shortcuts Button lock Backlight Shortcuts Button lock Backlight Quick Exit (x) to time mode (when in Menu, Totals and Coach) Enters and exits the Settings and other submodes 2 sec EN WELCOME Congratulations on choosing Suunto t4 as your personal training advisor. The Suunto t4 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t4 features the unique Suunto Coach function that knows exactly what is needed to reach your personal training goals. The Coach recommends the ideal workout sessions based on your current fitness level, your day-by-day situation, and the guidelines of the American College of Sports Medicine. [. . . ] Dramatic increase in aerobic fitness if adequate recovery is allowed afterwards. Increased risk of overtraining if repeated too often. 2. 0 - 2. 9 3. 0 - 3. 9 4. 0 - 4. 9 5. 0 Maintaining TE Improving TE Highly improving TE Over-reaching TE When monitoring your Training Effect, you no longer need to stay within pre-defined heart rate zones because the TE shows the actual result of the workout regardless of what your exact heart rate is. This gives you freedom from the zone alarms while still reaching the desired result. It is so shown as a number in the center of the screen instead of the heart rate reading. The TE of each workout is defined by the highest number (from 1. 1 to 5. 0) reached during the workout. If you want to further increase the effect after a lower intensity period, you need to work-out harder to push the peak higher. 22 Long pressing the BACK button switches between heart rate and real-time Training Effect. 2s ec TE can be shown in the center instead of heart rate. TE graph + scale If you continue your workout after reaching the target, the bottom row automatically starts showing remaining time to the next TE level, in this case 3. 4. This shortcut shows how much time you still have to the next training effect level. In this example, you need to continue 10 minutes at the current intensity to reach TE 3. 2. NOTE When you have reached your targeted Training Effect, the Suunto t4 displays "TE reached" temporarily on the screen and you will hear a beep. 23 Training Effect reached so far in the workout: 3. 8 (Improving) Peak level. If there has been a period of lower intensity, your current level may be lower. To reach higher TE than 3. 8 from this workout, you need to increase the intensity so that this graph pushes the peak mark higher. Bottom row: Next TE level is 4. 0 but you can not reach it with the current intensity. (Time indicator -:-- means that you have to increase intensity to reach the target. ) To find out more about Training Effect, and how to use it to improve your training, please download Suunto Training Guidebook from www. suunto. com/training. Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 2. 5. 2. Training mode settings The following figure shows how to enter the Training mode Settings menu and its different items. 24 2 sec Long press the MODE button in Training mode to enter Training settings menu. Use + and ­ buttons to toggle between the following Training setting submenus: heart rate zones, heart rate limits, intervals, pair a POD and general. Take a look at the following table showing the different Training mode settings and the items you can define in them. 25 Symbol Setting Options Zone 1: Zone 2: lower/ up- upper % per % Lower limit Upper limit Zone 3: upper % Tones: on/off Heart rate Heart rate zones zones: on/off Heart rate Heart rate limlimits its: on/ off Interval Interval 1: on/off Alarm: on/off Interval 1: Interval minutes/ 2: on/off seconds Interval 2: minutes/ seconds Warm up: on/off Warm up: minutes/ seconds Pair a POD Pair: heart rate belt / Foot POD / Bike POD / GPS POD General Tones: on/off Heart rate: bpm/ % Height: cm/ft Weight: kg/lb Time: Date: Save: 12h/24h ddmm/ ask/ mmdd all Foot, Bike or GPS: /km, mph, /mi, km/h 26 2. 5. 3. Heart rate zone settings In the Heart Rate Zone menu, you can define the 3 heart rate zones and set the tones on or off. The 3 heart rate zones are useful in training as they record how much of your training is spent within specific heart rate zones, or if you want to give yourself a long enough warm-up, or keep your heart rate at an optimum level for fat burning. After training, you can see how much of the session was spent in each zone. Each zone is a range of heart rates expressed as a percentage of your maximum heart rate (which is calculated based on the age you enter in the Personal settings menu). Accept the settings with a short press of the MODE button, which also moves you on to the next menu item. The default heart rates for zones 1-3 are 60-70%, 70-80%, and 80-90% of your maximum heart rate, but if you are following a specially designed training program, enter the zone values that have been tailored towards your individual goals. The benefits of training in each default zone are shown in the following table. Heart rate zone Zone 1 (Fitness zone) Zone 2 (Aerobic zone) Zone 3 (Threshold Zone) Default setting Main benefit 60 - 70% of maximum heart Improves your basic endurance, and helps you to recover from harder rate training sessions. This is the preferred zone if you are rate training for an endurance event. 80 - 90% of maximum heart Improves your maximum aerobic capacity and lactate tolerance rate ability (anaerobic threshold) - meaning your maximum endurance will improve and you'll be able to fight fatigue better. 27 NOTE The heart rate zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. The average heart rate is also a useful measure during training where the heart rate levels vary a lot, such as biking in hilly terrain. [. . . ] Trademark Suunto, Suunto t4, Replacing Luck, their logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. Firstbeat & Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd. Patent notice This product is protected by the following patents and patent applications and their corresponding national rights: US 11/432, 380, US 11/181, 836, US 11/169712, FI 20065147, US 11/154, 444, US 10/523, 156, US 10/515, 170 and EU Design 000528005-0001/000528005-0010. 10. User's responsibility This instrument is intended for recreational use only. [. . . ]