Suunto T4 User Manual
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Suunto T4 User Manual

Suunto t4: user guide
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  • Page 2 Time mode Total of all Logbook training and coach Shortcuts Button lock Backlight Quick Exit (x) to time mode (when in Menu, Totals and Coach) Training / Speed and Distance mode Starts and stops the stopwatch Switches between the modes Shortcuts 2 sec Resets the...

  • Page 4: Table Of Contents

    1. Suunto t4 at a glance ... 5 1.1. Navigating in the modes and menus ... 6 1.2. Button symbols and functions ... 7 1.3. Button lock ... 7 2. Getting started ... 8 2.1. Setting up Suunto t4 ... 8 2.2.
  • Page 5 4.4. Using the Speed and Distance displays ... 40 5. After training ... 41 5.1. Training Logbook ... 41 5.2. Training Totals ... 42 5.3. Suunto Training World ... 43 5.4. Sleep mode ... 44 6. Warranty ... 44 7. Care and maintenance ... 44 7.1.
  • Page 6 7.3.1. Replacing the battery of the Suunto t4 ... 46 7.3.2. Replacing the battery of the heart rate belt ... 47 8. Technical specifications ... 49 9. Intellectual property ... 50 9.1. Trademark ... 50 9.2. Patent notice ... 50 10.

  • Page 7: Suunto T4 At A Glance

    - go to Time settings - connect to pc* The Suunto wristop computer displays the icon of each mode on the screen: HR for Training mode, TE for Training Effect in Training mode and SPD for Speed and Distance mode. In Time mode you will see the current time.

  • Page 8: Navigating In The Modes And Menus

    1.1. Navigating in the modes and menus In any of the modes, a long press of the MODE button will take you to that mode's Settings menu. In Time mode, a short press of the START button will take you to Logbook and a short press of the + button accesses Totals.

  • Page 9: Button Symbols And Functions

    1.2. Button symbols and functions The buttons are named according to the functions they perform. However, in this user's guide the names are simplified as shown in the table below. Button names on device + / Lap Mode - / Light Alt / Back Start / Stop In Totals, Logbook, and Coach, small arrows on the screen indicate the buttons that you can...

  • Page 10: Getting Started

    2.1. Setting up Suunto t4 When you press a button on your new Suunto t4 for the first time, you will be asked to define some basic settings. Use the + and - buttons to change the values, accept and move to the next item by pressing the MODE button.
  • Page 11 Time mode by pressing START button. QUICK EXIT LEFT Carry on setting up the time, date, units and personal settings. After this Suunto t4 will go into Time mode and will be ready for operation. +/ADJUST RIGHT/EXIT ( L ONG PRESS)

  • Page 12: Activity Class (Act Class)

    Your activity class is a measure of your current activity level. By entering your current activity class (1 - 10) into your Suunto t4, the device will be able to give much more accurate calorie consumption information. As the amount and/or intensity of your physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information.
  • Page 13 Activity description No regular participation in recreation- al sports or heavy physical activity. Regular participation in recreational sports or work requiring modest physical activity, such as yard work, nordic walking or moderate-intensity cycling. Regular participation in heavy phys- ical exercise, such as running, aer- obic classes or high-intensity cycling.

  • Page 14: Time Mode

    Here you can see the functionality of the buttons used in Time mode. This will help you get started with using the basic functions of your Suunto t4. Additionally, you will find options for the shortcut, which is in the bottom line of the display.

  • Page 15: Alarm Settings

    Take a look at the following table showing the different Time mode settings and the items you can define in them. Symbol Setting Alarm Time Date Personal General 2.3.1. Alarm settings In the Alarm menu, you can set the alarm on or off and set the alarm time. Accept the settings with a short press of the MODE button, which also moves you on to the next menu item.

  • Page 16: Time Settings

    When the alarm is on, you will see the symbol 2.3.2. Time settings In the Time menu, you can set the time and dual time. Accept the settings with a short press of the MODE button, which also moves you on to the next menu item. 2.3.3.

  • Page 17: General Settings

    Settings, Logbook, Coach or Totals, the light must be activated before entering them. NOTE The light will not work when pairing the Suunto t4 to a POD, or when the heart rate belt is connecting to the heart rate monitor. Alarm snooze Only the BACK button deactivates the alarm;...

  • Page 18: Suunto Coach

    The only initial information that Suunto Coach needs is your current activity class. This is asked when you set up your device for the first time, see Section 2.1. Setting up Suunto t4. You can also adjust it in the Personal menu of Time mode settings, see Section 2.3. Time mode. Even if your activity class is not exactly right, the Coach finds the right level in a few weeks, once you start using your Suunto t4.

  • Page 19: Training Program

    2.4.2. Training program The program consists of six different levels: Initial level for beginners, four improvement levels with increasing training volume and intensity, and a maintenance level designed for active endurance sports participants. The Coach defines the starting level of your training program based on your activity class.

  • Page 20: Training Sessions

    To activate the recommendation as your target workout, press the MODE button and then press START to begin training. Your Suunto t4 starts guiding you to the target Training Effect in the re- commended time. See more information about the guidance available during your workout in Section 4.

  • Page 21: Automatic Program Adaptation

    Following the advice of the Suunto Coach, or at least checking its recommendations regularly, ensures that your training has an optimal rhythm and intensity in all situations. The Coach gives you the confidence that you are training correctly to reach your training goals in a safe and system- atic way, and makes your training more interesting.
  • Page 22 The stopwatch is accessed by pressing the START button in Training mode and can be seen in the top row. The information from the training that you time with the stopwatch, such as heart rate and calorie consumption, is stored and can later be seen in Totals and Logbook. Therefore, you should activate the stopwatch, and ensure you have a heart rate reading, whenever you start a training session.

  • Page 23: Training Effect

    2.5.1. Training Effect A unique feature of Suunto t4 is its ability to record and display Training Effect. Training Effect (TE) shows the effect of a workout on your aerobic fitness on a simple one-to-five scale. For the first time, you will know in real time how much your workout is really improving your fitness level.
  • Page 24 This gives you freedom from the zone alarms while still reaching the desired result. Suunto t4 shows the Training Effect in two ways. The lower right side of the display shows it as a graph. It is so shown as a number in the center of the screen instead of the heart rate reading.
  • Page 25 10 minutes at the current intensity to reach TE 3.2. NOTE When you have reached your targeted Training Effect, the Suunto t4 dis- plays "TE reached" temporarily on the screen and you will hear a beep. TE can be shown in the center instead of heart rate.

  • Page 26: Training Mode Settings

    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.
  • Page 27 MODE button in Training mode to 2 sec enter Training settings menu. Take a look at the following table showing the different Training mode settings and the items you can define in them. Long press the Use + and – buttons to toggle between the following Training setting submenus: heart rate zones,...
  • Page 28 Symbol Setting Heart rate zones Heart rate limits Interval Pair a General Options Heart Zone 1: Zone 2: rate lower/ up- upper % zones: per % on/off Heart Lower Upper rate lim- limit limit its: on/ Interval Interval 1: Interval 1: on/off minutes/ 2: on/off...

  • Page 29: Heart Rate Zone Settings

    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.

  • Page 30: Intervals Settings

    MODE button, which also moves you on to the next menu item. 2.5.5. Pair a POD settings In the Pair a POD menu, you can pair your Suunto t4 with your heart rate transmitter belt, Suunto Foot POD, Suunto Bike POD or Suunto GPS POD.

  • Page 31: Speed And Distance Mode

    2.6. Speed and Distance mode The Speed and Distance mode is available when you have paired an optional speed and distance POD with your Suunto t4. Here you can see the functionality of the buttons used in Speed and Distance mode.

  • Page 32: Autolap Settings

    Symbol Setting Autolap Speed Calibrate Pair a General 2.6.1. Autolap settings In the Autolap menu, you can set the autolap function on or off and set the distance for each lap. When autolap is set on, and you have a paired speed and distance POD, the device beeps and shows total distance, average lap speed, and lap time for 5 seconds with each lap.

  • Page 33: Speed Settings

    When you have paired and calibrated a speed and distance POD with your Suunto t4, you can take advantage of the Speed and Distance mode, as well as speed and distance-related control...

  • Page 34: Before Training

    3. BEFORE TRAINING 3.1. Putting on the heart rate transmitter belt The heart rate transmitter belt is an integral part of Suunto t4's functionality, so it's important that you know how to wear it correctly. We recommend that you wear the transmitter against your bare skin to ensure flawless operation.

  • Page 35: Heart Rate Signal Troubleshooting

    After switching to Training mode, Suunto t4 displays "HR" while it is seeking the HR belt signal. Once the device has found the signals, your heart rate or speed and distance information will be displayed in the center of the screen.

  • Page 36: Heart Rate Limit Settings

    Lower limit By checking your average heart rate you can adjust your training intensity to make sure the session is as effective as possible. When the Limit alarm is on, Suunto t4 gives you an alarm when your heart Target...

  • Page 37: Training

    4. TRAINING Once you have your Suunto t4 set up as you like it, it's time to get out and start training. For detailed information on training and tips on how to maximize its effectiveness, download Suunto Training Guidebook from www.suunto.com/training.
  • Page 38 Press MODE to set guided training session – this moves you to the Training mode. In Training mode, the following information and guidance will be provided if your training intensity is too low or too high. If your pace is too fast, an arrow pointing down will appear telling you to...

  • Page 39: Manually Adjusting Your Training Program

    4.2. Manually adjusting your training program You can increase the Training Effect target by long pressing the - button while the Training Effect shortcut is displayed. This automatically updates the recommended duration of the session. When the stopwatch has been reset, you can change the target time by long pressing the + button. 4.3.
  • Page 40 Pressing the + button, when the stopwatch is running, stores the split time and displays it in the top row of the Suunto t4. It also displays the average heart rate and shows the lap time. After 3 seconds, the display jumps back to the stopwatch.
  • Page 41 POD. After you have stopped the stopwatch, you can reset it by long pressing the + button. The Suunto t4 asks if you want to save the log and resets the stopwatch. The Logbook saves a place for 15 logs. If you choose not to save the most recent log, you will see only 14 previous logs in the Totals.

  • Page 42: Using The Speed And Distance Displays

    4.4. Using the Speed and Distance displays While training, the Speed and Distance mode provides additional information to help you monitor and adjust your training. The top row displays distance information, the center row displays speed information, (in whichever format was chosen in General settings), and the bottom row displays different information, for example, maximum speed during the lap, depending on the shortcut se- lected.

  • Page 43: After Training

    5. AFTER TRAINING Once you have finished your training, your Suunto t4 can provide you with detailed information on your performance. In this section, we'll look at the Logbook and Totals functions, as well as Suunto's online training community, www.suunto.com/training.

  • Page 44: Training Totals

    PC screen. 5.2. Training Totals In addition to detailed information on your last 15 training sessions, Suunto t4 stores all the accu- mulated data recorded this week (Monday - Sunday), last week, and for the last 6 months. This information can be seen in the Totals submode, which is accessed by short pressing the + button in Time mode.

  • Page 45: Suunto Training World

    You can also exit Totals at any time by short pressing the START button (quick exit function). 5.3. Suunto Training World Suunto Training World, Suunto's training-specific Web site, is dedicated to helping athletes and fitness enthusiasts at all levels achieve their goals. You'll find this site the perfect training partner for running, cycling, aerobics, spinning, walking and the whole range of endurance and team sports.

  • Page 46: Sleep Mode

    Suunto Ambassadors. 5.4. Sleep mode You can switch your Suunto t4 into sleep mode to save battery and to erase all information in the Suunto Coach, Logbook and Totals. Your personal values will be saved. Switch to sleep mode by long pressing the START, BACK, + and - buttons simultaneously. To reactivate your Suunto t4, press any button.

  • Page 47: Water Resistance

    NOTE • You can wipe your Suunto t4 clean with a cloth lightly moistened with warm water. If there are stubborn stains or marks, you can apply mild soap to the area. •...

  • Page 48: Replacing The Battery

    Suunto t4 and the transmitter belt impossible. 7.3. Replacing the battery Your Suunto t4 operates on a 3-Volt lithium cell, type: CR 2032. The life expectancy is approximately 12 months of operation with an average of 4 hours of training a week. The higher your average amount of training hours a week, the shorter the battery's life expectancy will be.

  • Page 49: Replacing The Battery Of The Heart Rate Belt

    The average expected battery life of the transmitter belt is 300 hours of use in ideal operating temperatures. If your Suunto t4 does not receive a signal when the transmitter belt is active, you might need to replace the battery.
  • Page 50 We recommend that you replace the battery cover and the O ring simultan- eously with the battery to ensure that the transmitter remains clean and water-resistant. Replacement covers are available with replacement bat- teries. NOTE Battery covers of the transmitter belt and Suunto t4 are not interchangeable.

  • Page 51: Technical Specifications

    Maximum heart rate for percentage display: 240 bpm Transmitter belt • Water-resistance: 20 m/66 ft (ISO 2281) • Weight: 61 g • Frequency: 2.465 GHz Suunto ANT compatible • Transmission range: Up to 10 m/30 ft • User-replaceable battery: CR2032...

  • Page 52: Intellectual Property

    10/523,156, US 10/515,170 and EU Design 000528005-0001/000528005-0010. 10. DISCLAIMERS 10.1. User's responsibility This instrument is intended for recreational use only. Suunto t4 must not be used as a substitute for obtaining measurements that require professional or laboratory-quality precision. 10.2. Warnings If you have a pacemaker, defibrillator, or other implanted electronic device, you use the transmitter belt at your own risk.

  • Page 53: Ices

    Repairs should be made by authorized Suunto service personnel. Unauthorized repairs will void the warranty. Tested to comply with FCC standards. For home or office use. FCC WARNING: Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations.

  • Page 54: Disposal Of The Device

    11. DISPOSAL OF THE 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.

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