Suunto M4 User manual

SUUNTO M4
USER GUIDE
en

1 Welcome ...................................................................... 4
2 Display icons and segments ................................................. 6
3 Using buttons ................................................................ 7
4 Getting started ............................................................... 8
4.1 Estimating your fitness level ...................................... 9
5 Using backlight and button lock ........................................... 11
6 Putting on HR belt .......................................................... 12
7 Starting exercise ............................................................ 13
7.1 Troubleshooting: No HR signal .................................. 14
8 During exercise ............................................................. 15
8.1 During guided exercise .......................................... 16
9 Weekly exercise program example: from poor to excellent level ......... 17
10 After exercise .............................................................. 18
10.1 After exercise with HR .......................................... 18
10.2 After exercise without HR ...................................... 19
11 Rest HR and fitness test .................................................... 21
11.1 Testing your fitness level ....................................... 21
11.2 Testing your rest HR ............................................ 22
12 Reviewing plans and history .............................................. 24
12.1 Exercise plan .................................................... 25
12.2 History & trend ................................................. 25
12.3 Previous exercise ............................................... 26
13 Adjusting settings ......................................................... 27
Time and personal settings ......................................... 27
Target type ........................................................... 28
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General settings ..................................................... 28
Pairing ................................................................ 29
13.1 Sleep mode and initial settings ................................ 29
13.2 Changing language ............................................ 30
14 Connecting to web ........................................................ 31
15 Pairing HR belt ............................................................. 32
15.1 Troubleshooting ................................................ 32
16 Care and maintenance .................................................... 34
16.1 Replacing battery ............................................... 34
16.2 Replacing HR belt battery ...................................... 36
17 Specifications .............................................................. 37
17.1 Technical specifications ........................................ 37
17.2 Trademark ...................................................... 38
17.3 CE ............................................................... 38
17.4 ICES ............................................................. 38
17.5 Copyright ....................................................... 38
17.6 FCC compliance ................................................ 39
17.7 Patent notice ................................................... 39
17.8 Disposal of device .............................................. 40
18 Warranty ................................................................... 41
Warranty Period ..................................................... 41
Exclusions and Limitations .......................................... 41
Access to Suunto warranty service .................................. 42
Limitation of Liability ................................................ 43
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en

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.
Depending on your progress, training routines, or if you miss a session, Suunto
M4 automatically adapts your program in real time, providing smart fitness
guidance before, during, and after training. So, whether you are exercising at
home, out walking, or hitting the gym, you can just free your mind and enjoy
your workouts.
Suunto M4 key features are designed to make your exercise as efficient as
possible:
●easy to use with three buttons, large 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
●heart rate and calories burned
●exercise summaries
●motivating feedback
●comfortable heart rate belt that is compatible with most gym cardio
equipment and Suunto Fitness Solution
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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. With an optional Suunto Movestick you can connect your
Suunto M4 to Movescount.com, upload training logs, share your progress with
friends, and exchange emotions and thoughts. Check out Movescount.com
today and sign up. Get motivated and start having fun. Because that’s what
fitness is all about.
NOTE: Be sure to register your device at www.suunto.com/register to get the
full range of Suunto support.
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en

2 DISPLAY ICONS AND SEGMENTS
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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
●accept/move to the next step
(LIGHT/LOCK):
●activate the backlight
●lock button by keeping pressed
●decrease/move down
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en

4 GETTING STARTED
Start by personalizing Suunto M4 to get accurate guidance in reaching your
goals. Through the PERSONAL settings, you tune your Suunto M4 according to
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.
Press any button to activate your Suunto M4.
To set the initial settings:
1. Press any button to activate the device. Wait until the unit wakes up and
says HOLD 2 SEC. Keep pressed to enter the first setting.
2. Press or to change values.
3. Press to accept a value and to move to the next setting. Press to
return to the previous setting.
4. When you are ready, select YES ( ) to confirm all settings. If you want to
modify the settings, select NO ( ).
You can set the following initial settings:
●LANGUAGE: English, Deutsch, français, español, portuguese, italiano,
Nederlands, svenska, suomi
●UNITS: metric / imperial
●TIME: 12 / 24 h, hours and minutes
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●DATE
●PERSONAL SETTINGS: year of birth, sex, weight, height, (calculated BMI), fitness
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.
NOTE: Once you have entered your year of birth, your device automatically
sets the maximum heart rate (max. HR) using the formula 207 –(0.7 x AGE)
published by the American College of Sports Medicine. If you know your real max.
HR, you should adjust the automatically given value to the known value.
For information about adjusting the settings at a later time, see Chapter 13
Adjusting settings on page 27.
TIP: Press in the time view to view the status of your current day exercise
target, date and seconds with the time. The display returns to show only the time
to save battery life, if you do not press again after 2 minutes.
4.1 Estimating your fitness level
To get guidance during exercise, you need to estimate your current fitness
level in the initial settings.
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en

Select one of the following options:
●VERY POOR: you prefer using the elevator or driving to walking, or sometimes
walk for pleasure, and occasionally exercise sufficiently to cause heavy
breathing or perspiration.
●BELOW AVERAGE: you exercise regularly 10 to 60 minutes per week in
recreation or work requiring modest physical activity, such as golf, horseback
riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard
work.
●FAIR: you run less than one mile (1.6 km) per week or spend less than 30
min per week in comparable physical activity.
●GOOD: you run 1 to 5 miles (1.6 - 8 km) per week or spend 30 to 60 min per
week in comparable physical activity.
●VERY GOOD: you run 5 to 10 miles (8 - 16 km) per week or spend 1 to 3 hours
per week in comparable physical activity.
●EXCELLENT: you run over 10 miles (16 km) per week or spend over 3 hours
per week in comparable physical activity.
To get even more accurate guidance, perform the fitness test, see Section 11.1
Testing your fitness level on page 21.
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