User manual SUUNTO T4D

[. . . ] en SUUNTO t4d 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 . . 27 28 29 31 33 33 34 36 38 38 39 40 40 40 41 41 42 42 43 43 44 3 en 10. 3 Changing straps . 55 4 1 INTRODUCTION Thank you for choosing Suunto t4d as your training companion. Suunto t4d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. [. . . ] 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. Repeat to switch back to the heart rate view. 5. 6 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings. 27 5. 6. 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 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. 28 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! en 5. 6. 2 Heart rate zones 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. 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. 29 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 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 -]. [. . . ] Replace the battery as illustrated here: 45 NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 10. 5 Replacing belt battery Replace the battery as illustrated here: 46 en 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. 47 11 SPECIFICATIONS 11. 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) Log recorder Maximum lap time: 24 hours Lap/split times: 48 Suunto t1, Suunto t1c: 30 per session (log) Suunto t3d, Suunto t4d: 50 per session (log) Resolution: 0. 1 second en Heart rate Display: 30 to 240 Limits: 30 to 230 Maximum for percentage display: 240 11. 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. [. . . ]