Suunto t3d User Manual
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Suunto t3d User Manual

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SUUNTO t3d
USER GUIDE

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Summary of Contents for Suunto t3d

  • Page 1 SUUNTO t3d USER GUIDE...
  • Page 2 MODES & VIEWS Time Training Speed & Distance • weekday • training effect • distance • date • calories • average speed • seconds • average heart rate • maximum speed • dual time • lap time • lap time •...

  • Page 3: Table Of Contents

    1 Introduction ................5 2 Getting started .
  • Page 4 4.7 Using intervals and warm-up ..........28 5 Using SPEED and DISTANCE mode .
  • Page 5 10 Specifications ............... 45 10.1 Technical data .

  • Page 6: Introduction

    1 INTRODUCTION Thank you for choosing Suunto t3d as your training companion. Suunto t3d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t3d provides heart rate zone training, accurately measures the calories you burn, and records your training history.

  • Page 7: Getting Started

    2 GETTING STARTED 2.1 Basic settings Press any button to activate your Suunto heart rate monitor. You will be prompted to set the display contrast, time, date, as well as your physical characteristics and activity. Start Stop Lap + Mode...
  • Page 8 Easy going If you do not participate regularly in recreational sports or heavy physical activity, perhaps just walking or doing some light exercise, use 1. Recreational If you participate regularly in recreational sports or do physical work, and your weekly exercise is: ●...

  • Page 9: Modes And Views

    Modes The main modes are . Switch modes with [Mode]. TIME TRAINING If Suunto t3d is paired with certain PODs (Peripheral Observation Devices), the SPEED mode is also available. AND DISTANCE Views Each mode has different views containing supplementary information, such as the day mode or calories in mode.

  • Page 10: Menu Navigation

    In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto t3d also display Training Effect (TE) along the lower right edge. Button lock and backlight Lock the buttons by keeping [Light -] pressed. Pressing it briefly activates the backlight.
  • Page 11 In Suunto t3d there are different menus in each mode. Scroll through the menus using [Lap +] and [Light -]. Move to a setting and accept a value with [Mode]. Return to the previous setting with [View Back]. At any time you can exit by pressing [Start Stop]. The quick...

  • Page 12: Defining Main Settings

    3 DEFINING MAIN SETTINGS Before you start training, you need to define settings. They GENERAL PERSONAL ensure accurate measurements and calculations. You are prompted to define the main settings the first time you wake up the device (by pressing any button). If you want to learn more about these settings and modify them, continue reading.
  • Page 13 Setting Value Description Foot km/h , /km , Foot POD units: kilometers per hour, distance in mph , /mi kilometers, miles per hour, or distance in miles Bike km/h , /km , Bike POD units: same options as Foot POD mph , /mi km/h , /km , GPS POD units: same options as Foot POD...

  • Page 14: Personal Settings

    3.2 Personal settings Through the settings, you tune your Suunto heart rate monitor 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 15: Activity Class

    4. Repeat steps 2 and 3 as needed. 5. Press [Start Stop] to exit. TIP: Weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 3.2.1 Activity class The activity class ( ) is a rating of your current activity level. Use the following ACT CLASS classifications to help you determine your activity class.
  • Page 16 We therefore recommend you train with your Suunto heart rate monitor to ensure it understands and guides you correctly. Your Suunto heart rate monitor increases or decreases your activity class according to your training history.

  • Page 17: Maximum Heart Rate

    3.2.2 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximum heart rate ( ) using the formula 210 – (0.65 x AGE). If you know your real maximum, MAX HR you should use that value.

  • Page 18: Using Training Mode

    TRAINING NOTE: Even though both Suunto t3d and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t3d and the transmitter belt impossible. 4.1 Putting on your transmitter belt...

  • Page 19: Starting A Training Session

    Before using it, we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor’s supervision. Exercise may include some risk, especially for those who have been inactive. We strongly advise you to consult your doctor prior to beginning a regular exercise program.

  • Page 20: During Training

    4.3 During training Your Suunto heart rate monitor has a number of visual and audio indicators to help guide you during training. This information can be both helpful and rewarding. Here are some ideas on what to do while training: ●...
  • Page 21 ● Average and peak heart rate ● Calories burned ● Lap times ● Time inside, above and below heart rate limits If a speed and distance POD is used, the following information is also logged: ● Total distance ● Average cadence (Cadence POD only) ●...

  • Page 22: Viewing Training Totals

    4.4.2 Viewing training totals Your Suunto heart rate monitor can store your training sessions and summarize the data according to weeks and months. The available time periods are: : current week, Monday through Sunday ● THIS WEEK ● : previous Monday through Sunday period LAST WEEK ●...

  • Page 23: Using Training Effect

    4.5 Using Training Effect Training Effect (TE) is a unique feature of your Suunto heart rate monitor that measures the real effect of a workout on your physical fitness. With Training Effect, you can be sure that your workouts have the intended result.
  • Page 24 Both are needed in balanced training. TIP: Training Effect is an advanced feature and can help you in many ways. More details about TE can be found in the Suunto Training Guide, available for download at suunto.com/training. level is shown as a view in mode.

  • Page 25: Using Heart Rate Limits And Zones

    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 mode to show the current (achieved) TRAINING Training Effect by keeping [View Back] pressed.

  • Page 26: Heart Rate Limits

    4.6.1 Heart rate limits Setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity. In the menu, you can set the heart rate limits on or off, define the upper and HR LIMITS lower limits, and turn the heart rate alarm on or off.

  • Page 27: Heart Rate Zones

    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! 4.6.2 Heart rate zones...
  • Page 28 NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. In the menu, you can turn on the zone feature, define zone limits, and turn HR ZONES 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.

  • Page 29: Using Intervals And Warm-Up

    4.7 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with alternating periods of high exertion and recovery. Use to define different interval durations.
  • Page 30 Setting Value Description int2 on / off Interval 2: on or off int2 0'00 Interval 2 duration: minutes and seconds warm on / off Warm up: on or off warm 0'00 Warm up duration: minutes and seconds To change interval and warm-up periods settings: 1.

  • Page 31: Using Speed And Distance Mode

    SPEED AND DISTANCE distance POD with your Suunto heart rate monitor. 5.1 Pairing a POD To use mode, you first need to pair your Suunto heart rate monitor SPEED AND DISTANCE with a Suunto POD. To pair a POD: 1. In...

  • Page 32: Autolap And Speed Limits

    With the autolap feature, you can define laps in distance instead of time (interval training). When autolap is turned on (and your speed and distance POD is activated), your Suunto heart rate monitor shows total distance, average lap speed, and lap time for each lap.
  • Page 33 TIP: This includes an autopause feature that, when activated, will stop your session when very slow speed is detected while using your Suunto speed and distance POD. The session is reactivated when you speed up again.

  • Page 34: Calibrating Your Pod

    5. Press [Start Stop] to exit. 5.3 Calibrating your POD A Suunto POD that measures speed and distances needs to be calibrated to give you accurate readings. The calibration procedure differs for each POD type, and you will need to read the POD user guide to get detailed instructions.
  • Page 35 TIP: The GPS POD is listed in the menu, but the calibration has no effect on CALIBRATE the GPS POD. Use this calibration setting if you have, for example, two Bike PODs for different bikes. You can pair one of them as GPS POD and use the calibration in the same way as you normally would with a Bike POD.

  • Page 36: Using Time Mode

    6 USING TIME MODE mode handles the time of day in two time zones: main time and dual time. TIME menus, you have the following settings: ALARM TIME DATE Setting Value Description alarm on / off Alarm feature: on or off alarm 00:00 Alarm time: hours and minutes...

  • Page 37: Setting The Alarm

    Possible real life situation: Knowing the time at home You are traveling abroad and you set the dual time to be the time at home. The main time is the time at your current location. Now you always know the local time and you can quickly check what time it is at home.

  • Page 38: General Features

    7 GENERAL FEATURES 7.1 Backlight You activate the backlight by pressing [Light -]. The backlight turns off automatically. If you want to use the backlight when changing settings, you need to activate it before entering the settings. The backlight will re-activate whenever a button is pressed. This feature will stay on until you exit the settings.

  • Page 39: Sleep Mode

    7.3 Sleep mode You put your Suunto heart rate monitor to sleep to extend battery life or to erase the recorded training history. Personal settings are not erased. 1. To switch to sleep mode, simultaneously keep [Start Stop], [Lap +], [Light -] and [View Back] pressed.

  • Page 40: Troubleshooting

    3. In your Suunto heart rate monitor, go to the menu and select PAIR A POD HR BELT 4. Put the battery in with the positive side up and close the cover. The same procedure can be used if you experience problems with a Suunto POD signal reception.

  • Page 41: Care And Maintenance

    Use Polywatch to remove small scratches in the screen. It is available at authorized Suunto dealers, in most watch stores, and from Suunto Web Shop (shop.suunto.com). A protective plastic shield can also be placed over the screen to prevent scratches.

  • Page 42: Changing Strap Length

    TIP: Remove one piece at a time and test the new length to ensure you do not remove too many. 9.3 Changing straps There are many different straps available for your Suunto heart rate monitor. Visit the Suunto Web Shop (shop.suunto.com) to see what is available. Change to a new strap as illustrated here:...

  • Page 43: Replacing Wristop Battery

    9.4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here:...

  • Page 44: Replacing Belt Battery

    NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 9.5 Replacing belt battery Replace the battery as illustrated here:...
  • Page 45 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.

  • Page 46: Specifications

    ● 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 ●...

  • Page 47: Trademark

    Copyright © Suunto Oy 2007. All rights reserved. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of its clients to obtain knowledge and information regarding the operation of Suunto products. 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.

  • Page 48: Ices

    This Class [B] digital apparatus complies with Canadian ICES-003. 10.6 FCC Suunto t3d and Suunto t4d comply with Part 15 of the FCC limits for class B digital devices. This equipment generates, uses, and can radiate radio frequency energy and, if not installed or used in accordance with the instructions, may cause harmful interference to radio communications.

  • Page 49: Patent Notice

    This product has been tested to comply with FCC standards and is intended 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 50: Disposal Of Device

    10.8 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 51: Disclaimers

    Before using it, we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s supervision. Exercise may include some risk, especially for those who have been inactive. We strongly advise you...

  • Page 52: Index

    Index heart rate zones, 26 activity class, 14 alarm, 36 interval, 28 snooze, 36 logbook, 19 backlight, 37 button lock, 37 maximum heart rate, 16 menu calibrate, 33 ALARM, 35 changing strap, 41 AUTOLAP, 31 changing strap length, 41 DATE, 35 GENERAL, 11 PERSONAL, 13 GENERAL settings, 11...
  • Page 53 TIME, 35 TRAINING, 17, 18 totals, 21 training starting training session, 18 pair, 30, 39 training session, 18 PERSONAL settings, 11 Training Effect, 22 TRAINING mode, 17, 18 transmitter belt replacing putting on, 17 belt battery, 43 replacing battery, 43 wristop battery, 42 warm up, 28 setting...
  • Page 54 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 Copyright © Suunto Oy 4/2010. Suunto is a registered trademark of Suunto Oy. All Rights reserved.

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