Suunto T4D User Manual
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Suunto T4D User Manual

Heart rate monitor
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SUUNTO t4d
USER GUIDE

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Summary of Contents for Suunto T4D

  • Page 1 SUUNTO t4d 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

    4 Using Suunto Coach ........
  • Page 4 5.6 Using heart rate limits and zones ......... 27 5.6.1 Heart rate limits .
  • Page 5 10.3 Changing straps ............44 10.4 Replacing wristop battery .

  • Page 6: Introduction

    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. Suunto t4d 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 t4d 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 t4d 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 t4d 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: Maximum Heart Rate

    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 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximum heart rate ( ) using the formula 210 –...

  • Page 16: Using Suunto Coach

    4.1 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 17 rate at a certain level throughout the whole workout. With Training Effect you just need to reach the desired target once during training. Training Effect Result Description 1.0-1.9 Minor Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve aerobic performance.
  • Page 18 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. This view also shows you how much...

  • Page 19: Getting Started With Coach

    The only initial information Suunto Coach needs is your activity class ( ). Even ACT CLASS if the setting value is not accurate, Suunto Coach finds the right level in a few weeks, once you start using your Suunto t4d. To view the Suunto Coach program: 1.
  • Page 20 In both cases, you are asked to confirm the change before the setting is modified. Suunto Coach generates a training routine for the next five days. Each session has a target Training Effect and a recommended duration. Use [Lap +] and [Light -] to check the recommendations for the next days.
  • Page 21 Suunto Coach are optimized for progress, alternating between heavy and light training sessions. You can train at a higher or lower intensity or for more or less time than Suunto Coach recommend to achieve each session's goal. Longer and harder training sessions than recommended should be avoided.

  • Page 22: Using Training Mode

    TRAINING NOTE: Even though both Suunto t4d and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t4d and the transmitter belt impossible. 5.1 Putting on your transmitter belt...

  • Page 23: 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 24: During Training

    5.3 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 25 ● 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 26: Viewing Training Totals

    5.4.2 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 27: Measuring Your Training Intensity

    5.5 Measuring your training intensity 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. All Suunto heart rate monitors support zone training.

  • Page 28: Using Heart Rate Limits And Zones

    Over-reaching Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often To train with a TE target level (Suunto t3d and t4d only) 1. Press [View Back] in mode until you see the view. TRAINING 2.

  • Page 29: Heart Rate Limits

    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 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 30: 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! 5.6.2 Heart rate zones...
  • Page 31 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 32: Using Intervals And Warm-Up

    5.7 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 33 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 34: Using Speed And Distance Mode

    SPEED AND DISTANCE distance POD with your Suunto heart rate monitor. 6.1 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 35: 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 36 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 37: Calibrating Your Pod

    5. Press [Start Stop] to exit. 6.3 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 38 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 39: Using Time Mode

    7 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 40: 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 41: General Features

    8 GENERAL FEATURES 8.1 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 42: Sleep Mode

    8.3 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 43: 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 44: 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 45: Changing Strap Length

    TIP: Remove one piece at a time and test the new length to ensure you do not remove too many. 10.3 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 46: Replacing Wristop Battery

    10.4 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 47: Replacing Belt Battery

    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:...
  • Page 48 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 49: 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 50: 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 51: Ices

    This Class [B] digital apparatus complies with Canadian ICES-003. 11.6 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 52: 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 53: Disposal Of Device

    11.8 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 54: 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 56: Index

    Index heart rate zones, 29 alarm, 39 snooze, 39 interval, 31 backlight, 40 logbook, 23 button lock, 40 maximum heart rate, 14 calibrate, 36 menu changing strap, 44 ALARM, 38 changing strap length, 44 AUTOLAP, 34 Coach, 15, 18 DATE, 38 GENERAL, 11 PERSONAL, 13 GENERAL settings, 11...
  • Page 57 TIME, 38 training TRAINING, 21, 22 starting training session, 22 training session, 22 Training Effect, 15 pair, 33, 42 TRAINING mode, 21, 22 PERSONAL settings, 11 training program, 18 adaptation, 20 transmitter belt replacing putting on, 21 belt battery, 46 replacing battery, 46 wristop battery, 45 warm up, 31...
  • Page 58 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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