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Table of Contents
Troubleshooting
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Summary of Contents for Suunto M4
- Page 1 SUUNTO M4 USER GUIDE...
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Page 2: Table Of Contents
1 Welcome ..............4 2 Display icons and segments . - Page 3 Access to Suunto warranty service ........42...
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Page 4: Welcome
1 WELCOME Thank you for choosing Suunto M4 heart rate monitor! Suunto M4 heart rate monitor is like having a personal trainer on your wrist telling you exactly what you need to do. Set your exercise targets and Suunto M4 provides an ideal daily workout schedule to help you achieve them. - Page 5 This User Guide is here to help you get the most out of your exercise with Suunto M4. Read it through to make using your new Suunto M4 even more enjoyable. Your exercise does not have to stop when your workout ends. Continue your fitness experience online and get even more out of every move at Movescount.com.
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Page 6: Display Icons And Segments
2 DISPLAY ICONS AND SEGMENTS... -
Page 7: Using Buttons
3 USING BUTTONS By pressing the following buttons, you can access the following features: (PLAY/STOP): ● choose EXERCISE SUGGESTION PREV. EXERCISE HISTORY & TREND FITNESS TEST WEB CONNECT ● start/stop exercise ● increase/move up (NEXT): ● switch views ● enter/exit settings by keeping pressed ●... -
Page 8: Getting Started
4 GETTING STARTED Start by personalizing Suunto M4 to get accurate guidance in reaching your goals. Through the settings, you tune your Suunto M4 according to PERSONAL your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values. -
Page 9: Estimating Your Fitness Level
● DATE ● : year of birth, sex, weight, height, (calculated BMI), fitness PERSONAL SETTINGS level NOTE: BMI (Body Mass Index) is a number calculated from your weight and height. It indicates whether your weight is within healthy limits. However, if you are very muscular, your calculated BMI may be higher than expected, because the BMI ranges are based on average body types. - Page 10 Select one of the following options: : you prefer using the elevator or driving to walking, or sometimes ● VERY POOR walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration. : you exercise regularly 10 to 60 minutes per week in ●...
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Page 11: Using Backlight And Button Lock
5 USING BACKLIGHT AND BUTTON LOCK Press to activate the backlight. Keep pressed to lock or unlock the button. When the button is locked, is shown on the display. TIP: Lock the button to avoid accidentally starting or stopping your stopwatch. -
Page 12: Putting On Hr Belt
We strongly advise you to consult your doctor prior to beginning a regular exercise program. NOTE: HR belts with ANT icon ( ) are compatible with ANT compatible Suunto wristop computers and with Suunto ANT Fitness Solution, while HR belts with IND icon ( ) are compatible with most exercise equipment with inductive heart rate reception. -
Page 13: Starting Exercise
4. Press to start recording your exercise. TIP: You can use Suunto M4 as a stopwatch without the HR belt. Without the HR belt only the duration of the exercise is shown. After the exercise, you can estimate the intensity level of your exercise. Based on your estimation and the... -
Page 14: Troubleshooting: No Hr Signal
duration, the device estimates the kcal consumption and adjusts your exercise plan and history accordingly. TIP: Warm up before and cool down after exercices. These should be done with low intensity. 7.1 Troubleshooting: No HR signal If you lose the HR signal, try the following: ●... -
Page 15: During Exercise
8 DURING EXERCISE Suunto M4 gives you additional information to help guide you during your exercise. This information can be both helpful and rewarding. Here are some ideas on how to use the device during exercise: ● Press to see in real time the duration, your HR and additionally your average HR, kcal consumption, the heart rate zone you are in and the time. -
Page 16: During Guided Exercise
A guided exercise is part of the recommended plan to achieve your target. In a guided exercise, Suunto M4 shows your progress and guides you towards the optimal intensity level. When the arrow on the display is pointing up, you should increase the intensity. -
Page 17: Weekly Exercise Program Example: From Poor To Excellent Level
9 WEEKLY EXERCISE PROGRAM EXAMPLE: FROM POOR TO EXCELLENT LEVEL The following table shows the basis for recommendations provided by your device when you follow the exercise program. Level Easy Moderate Hard Very Maximal Weeks hard Very poor 1x25 min 2x25 min 1x15 min Poor... -
Page 18: After Exercise
10 AFTER EXERCISE 10.1 After exercise with HR 1. Press to stop the exercise. 2. Select ) to confirm stopping the exercise and to view the summary, or select ) to continue the exercise. 3. Press to browse through the different views of the summary. 4. -
Page 19: After Exercise Without Hr
TIP: You can skip the summary by keeping pressed in the first summary view. To view the previous exercise summary later, press in the time view and select PREV. EXERCISE TIP: During exercises using a heart rate belt, you can pause the stopwatch by pressing . - Page 20 Based on your estimation, the device estimates the kcal consumption and adjusts your exercise plan and history accordingly. NOTE: Follow your personal feeling during the exercise when estimating your exercise effort. You can view the following information in the summary: ●...
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Page 21: Rest Hr And Fitness Test
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 give up-to-date information for various calculations in the device. The fitness test usually takes 10-30 minutes, depending on your walking speed. -
Page 22: Testing Your Rest Hr
When ready, Suunto M4 calculates your fitness index (scale 0 - 10) and shows your current fitness level: 0 - 1.9 VERY POOR 2 - 3.9 BELOW AVERAGE 4 - 4.9 FAIR 5.0 - 5.9 GOOD 6.0 - 6.9 VERY GOOD 7.0 - 10.0... - Page 23 2. Make sure your device receives the HR signal. 3. Lie down and relax for three minutes. 4. Check your heart rate from the device and adjust it accordingly in the PERSONAL SETTINGS TIP: The best time to perform the rest HR test is after a good night's sleep. If you just had coffee, feel tired or stressed, do the test later.
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Page 24: Reviewing Plans And History
12 REVIEWING PLANS AND HISTORY You can review the following information: : recovery time and also the recommendation for your next ● SUGGESTION exercise, if you have selected a guided exercise type in the settings : the cumulative information of your saved exercise sessions ●... -
Page 25: Exercise Plan
12.1 Exercise plan After you have set your fitness level in the initial settings, Suunto M4 offers you a long term plan with a 7-day overview, in line with the recommendations of the American College of Sports Medicine. you can view the following information: SUGGESTION ●... -
Page 26: Previous Exercise
100% even if you have followed the recommendations. TIP: Transfer your saved exercise sessions to Movescount.com, for example, once a month with an optional Suunto PC POD or Suunto Movestick. 12.3 Previous exercise you can view the information of your previous exercise. For PREV. -
Page 27: Adjusting Settings
13 ADJUSTING SETTINGS You can adjust the settings in the time view. During exercise, you can only set the sounds on or off, keeping pressed. To adjust the settings: 1. In the time view, keep pressed to enter the settings. 2. -
Page 28: Target Type
Target type : guides you towards your next fitness level. When you reach the ● FITNESS fitness level, the device optimizes the exercise program to EXCELLENT maintain the fitness level. EXCELLENT : guides you towards your target weight. The device only accepts ●... -
Page 29: Pairing
Pairing : skip pairing ● SKIP : pair HR belt ● BELT NOTE: Sounds do not work while the backlight is on. 13.1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode. To put the device into sleep mode: 1. -
Page 30: Changing Language
When the alarm sounds, press ) to turn it off. STOP After you have stopped the alarm, it sounds the same time the following day. 13.2 Changing language If you want to change the device's language or you have chosen the wrong language when setting up the device, the device needs to be put to sleep. -
Page 31: Connecting To Web
14 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount.com. Movescount is an online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences. -
Page 32: Pairing Hr Belt
The HR belt included in the Suunto M4 package is already paired with your Suunto M4. Pairing is required only if you want to change your HR belt. Suunto M4 is compatible with Suunto Dual Comfort Belt. - Page 33 3. Scroll to the device's pairing option. 4. Insert the battery in the HR belt the right side up.
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Page 34: Care And Maintenance
Pressing the buttons while the unit is submerged could cause the unit to malfunction. 16.1 Replacing battery is displayed, a battery replacement is recommended. Replace the battery with extreme care to ensure your Suunto M4 remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here:... - Page 35 NOTE: Be careful with the spring in the battery compartment (see illustration). If the spring is damaged, please send your device to an authorized Suunto representative for service. NOTE: When replacing the battery, only the time and date change. Previous...
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Page 36: Replacing Hr Belt Battery
16.2 Replacing HR belt battery Replace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant. Replacement covers are available with replacement batteries from your... -
Page 37: Specifications
● 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 ●... -
Page 38: Trademark
Copyright © Suunto Oy 2009. All rights reserved. Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of... -
Page 39: Fcc Compliance
Its contents shall not be used or distributed for any other purpose and/or otherwise communicated, disclosed or reproduced without the prior written consent of Suunto Oy. While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. -
Page 40: Disposal Of Device
17.8 Disposal of device Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative. -
Page 41: Warranty
SUUNTO LIMITED WARRANTY FOR Suunto M4 This Limited Warranty is valid as of January 1st, 2008. Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (hereinafter referred to as Service Center) will, at its sole... -
Page 42: Access To Suunto Warranty Service
4. the Product has been exposed to influence from chemical products including (but not limited to) mosquito repellents. Suunto does not warrant that the operation of the Product will be uninterrupted or error free, or that the Product will work in combination with any hardware or software provided by a third party. -
Page 43: Limitation Of Liability
Product or arising from breach of the warranty, breach of contract, negligence, strict tort, or any legal or equitable theory, even if Suunto knew of the likelihood of such damages. Suunto shall not be liable for delay in rendering service under the Limited Warranty, or loss of use during the time the Product is being repaired. - Page 44 SUUNTO HELP DESK Global +358 2 284 1160 USA (toll free) 1-800-543-9124 Canada (toll free) 1-800-267-7506 www.suunto.com © Suunto Oy 6/2010 Suunto is a registered trademark of Suunto Oy. All Rights reserved.