User manual SUUNTO TEAM POD QUICK GUIDE

[. . . ] So, whether you're exercising at home, out running, cycling or hitting the gym, you can just free your mind and enjoy your workouts. Suunto TEAM POD key features are designed to make your exercise as efficient as possible: easy to use with three buttons, big display and nine language options start-up fitness test three personal targets to choose from: improving fitness, weight management or free training automatically adapting training program for the next seven days, based on your personal fitness data instructions during workout guiding when to work harder or ease down next workout suggestion showing ideal duration and intensity recovery time heart rate and calories burnt exercise summaries motivating feedback comfortable heart rate belt that is compatible with most gym cardio equipment and Suunto Fitness Solution 4 speed and distance information with optional Suunto Foot, GPS, or Bike PODs personal exercise program download to your Suunto TEAM POD from Movescount. com with an optional Suunto Movestick This User Guide is here to help you get the most out of your exercise with Suunto TEAM POD. Read it through to make using your new Suunto TEAM POD even more enjoyable. Continue your fitness experience online and get even more out of every move at Movescount. com. [. . . ] NOTE: Follow your personal feeling during the exercise when estimating your exercise effort. You can view the following information in the summary: starting time and date of the exercise percentage of completion duration of the exercise estimated amount of calories burned Use optional speed and distance PODs to see information on distance, pace, and average speed. TIP: You can use the estimation feature in sports where you cannot record your HR or use your HR belt, for example swimming. 10. 3 Recovery rate After each exercise, the device shows how long it takes for you to fully recover and when you are ready for exercising on full intensity within your personal 21 fitness level. Check your recovery rate at any time in suggestion, see Chapter 12 Reviewing plans and history on page 26. If the recovery time is more than 24 hours, we strongly recommend you to have a rest day to avoid over-exercising. You can always follow the exercise program recommendations, even though you are not fully recovered. If you are using the free exercise type, we strongly recommend you to exercise only if your recovery time is less than 24 hours. NOTE: Consult a professional trainer to learn more about how to utilize recovery rates (exercise and rest ratio) and to reach your targets. 22 11 REST HR AND FITNESS TEST 11. 1 Testing your fitness level Proceed with the fitness test (Rockport test) to evaluate your fitness level. The test helps you to follow your progress and gives up-to-date information for various calculations in the device. The fitness test usually takes 10-30 minutes, depending on your walking speed. Find a level and even place where the distance of 1. 6 km/1 mile is known (for example, 4 times around a 400 m track). During exercise, you can only set the sounds on or off, keeping pressed. If you still want to modify the settings, select no ( ) to return to the first setting. 2. en You can adjust the following settings: Time and personal settings time: hours and minutes alarm: on/off, hours, minutes date: year, month, weekday personal settings: weight, fitness level, maximum HR (max. HR), rest HR 29 Target type fitness: guides you towards your next fitness level. When you reach the excellent fitness level, the device optimizes the exercise program to maintain the excellent fitness level. The device only accepts safety weight targets within the limits of normal weights based on your BMI. When you set to lose more than 3 kg (7 lbs), the device will show the recommended weight loss for the next 6 weeks until you finally reach your weight target. When you reach your weight target, the program ends and you need to set a new target to get more guidance. free: exercise without guidance NOTE: fitness and weight target types follow the guidelines of ACSM for exercise prescriptions. The device increases your fitness level automatically, if you follow the program. General settings sounds: all on: all sounds are on buttons off: you will hear all other sounds, except button presses all off: all sounds are off (when the sounds are off, is shown on the display during exercise) NOTE: Sounds do not work while the backlight is on. 30 Speed/pace unit (with optional speed and distance POD): km/h, mph min/km, min/mile en Pairing skip: skip pairing belt: pair HR belt POD: pair a POD 13. 1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode. After the last step of general settings, when the device asks you to confirm that the setting changes are done, keep pressed until the device goes into sleep mode. The device remembers your previous initial settings and recorded exercises. Example: adjusting alarm settings When the alarm is on, is shown on the display. [. . . ] Replacement covers are available with replacement batteries from your authorized Suunto dealer or web shop. 38 17 SPECIFICATIONS 17. 1 Technical specifications General Operating temperature: -10° C to +50° C / +14° F to +122° F Storage temperature: -30° C to +60° C / -22° F to +140° F Weight (device): max. 40 g Weight (HR belt): 42 g Water resistance (device): 30 m / 100 ft (ISO 2281) Water resistance (HR belt): 20 m / 66 ft (ISO 2281) Transmission frequency (belt): 5. 3 kHz inductive, gym equipment and 2. 465 GHz Suunto-ANT compatible Transmission range: up to 10 m / 30 ft User-replaceable battery (device / HR belt): 3V CR2032 Battery life (device / HR belt): approximately 1 year in normal use (2. 5 h / week exercise with HR and POD) en Log recorder/stopwatch Maximum log time: 9 hours 59 minutes and 59 seconds Resolution: The first 9. 9 seconds are shown with 0. 1 second accuracy. After 10 seconds the duration is shown with 1 second accuracy. Totals Maximum number of logs in device memory: 80 Total exercise time: 0 - 9999 h (After 9999 h back to 0 h) Last 4 weeks kcal and duration: 0 - 99999 kcal, duration 00:01 - 99:59 h 39 Total distance and months since first distance log: 1 - 9999 km and 1 - 256 months (with optional speed and distance PODs) Last 4 weeks total distance and duration: 0 - 999 km and 99:59 h (with optional speed and distance PODs) Heart rate Display: 30 to 240 Rest HR: estimated at 60 bpm, adjustable from 30 to 150 bpm Personal settings Birth year: 1910 - 2009 Weight: 30 - 200 kg or 66 - 400 lb Height: 90 - 256 cm or 3 ft 03 in - 7 ft 06 in 17. 2 Trademark Suunto TEAM POD, its logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved. 17. 3 CE The CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC and 99/5/EEC. 17. 4 ICES This Class [B] digital apparatus complies with Canadian ICES-003. 40 17. 5 Copyright Copyright © Suunto Oy 2009. [. . . ]