Suunto T1 User manual

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USER GUIDE
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Time
• weekday
• date
• seconds
• dual time
Training
• calories
• average heart rate
• lap time
• time
• current heart rate zone
MODES & VIEWS

1 Introduction ............................................................................ 4
2 Defining main settings ................................................................ 5
2.1 General settings ............................................................ 5
2.2 Personal settings ........................................................... 6
2.2.1 Activity class ..................................................... 7
2.2.2 Maximum heart rate ............................................ 9
3 Using TRAINING mode ............................................................... 10
3.1 Putting on your transmitter belt .......................................... 10
3.2 Starting a training session ................................................ 11
3.3 During training ............................................................ 12
3.4 After training .............................................................. 12
3.4.1 Viewing training sessions ...................................... 12
3.4.2 Viewing training totals ......................................... 13
4 Using heart rate limits and zones .................................................... 14
4.1 Heart rate limits ........................................................... 14
4.2 Heart rate zones ........................................................... 15
5 Using TIME mode ..................................................................... 17
5.1 Setting time and dual time ............................................... 17
5.2 Setting the alarm .......................................................... 18
6 General features ...................................................................... 19
6.1 Backlight ................................................................... 19
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6.2 Button lock ................................................................ 19
6.3 Sleep mode ................................................................ 20
6.4 Belt code ................................................................... 20
7 Troubleshooting ...................................................................... 22
8 Care and maintenance ............................................................... 23
8.1 General guidance ......................................................... 23
8.2 Changing strap length .................................................... 24
8.3 Changing straps ........................................................... 24
8.4 Replacing wristop battery ................................................ 25
8.5 Replacing belt battery .................................................... 26
9 Specifications ......................................................................... 28
9.1 Technical data ............................................................. 28
9.2 Trademark ................................................................. 29
9.3 Copyright .................................................................. 29
9.4 Patent notice .............................................................. 30
9.5 Disposal of device ......................................................... 30
10 Disclaimers .......................................................................... 31
10.1 User’s responsibility ..................................................... 31
10.2 Warnings ................................................................. 31
Index ................................................................................... 33
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1 INTRODUCTION
Thank you for choosing Suunto t1/t1c as your training companion. Suunto t1/t1c is a
high-precision heart rate monitor designed to make your training as beneficial and
enjoyable as possible.
Suunto t1/t1c provides heart rate zone training, accurately measures the calories you
burn, and records your training history. It is a device that can grow with you as your
fitness improves.
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2 DEFINING MAIN SETTINGS
Before you start training, you need to define GENERAL and PERSONAL settings. They
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. Otherwise, you can skip to the next chapter.
2.1 General settings
The GENERAL settings define measurement units, time and date format, as well as button
tone use. You should define these according to your own preferences.
DescriptionValueSetting
Button tones: on or offon / offtones
Heart rate units: beats per minute or percent of
maximum heart rate
bpm / %hr
Weight units: kilograms or poundskg / lbweight
Height units: centimeters or feetcm / ftheight
Time format: 12 hour or 24 hour12h / 24htime
Date format: day-month or month-daydd.mm. /
mm.dd.
date
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To change GENERAL settings:
1. In menu (SET), scroll with [Lap +] until you reach GENERAL.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
2.2 Personal settings
Through the PERSONAL settings, you tune your Suunto heart rate monitor 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.
DescriptionValueSetting
Weight in kilograms or pounds30-199 kg;
66-439 lb
weight
Height in centimeters or feet90-230 cm;
3''-7'11'' ft
height
Activity class1-10act class
Maximum heart rate: beats per minute100-230max hr
Gender: female or malefemale / malesex
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DescriptionValueSetting
Date of birth: year, month and dayyear / month /
day
birthday
To change PERSONAL settings:
1. In TIME mode, enter the menu (SET) and scroll with [Lap +] until you reach
PERSONAL.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Keep
in mind the units you defined in GENERAL
3. Accept the value and move to the next setting by pressing [Mode].
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.
2.2.1 Activity class
The activity class (ACT CLASS) is a rating of your current activity level. Use the following
classifications to help you determine your activity class.
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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:
●less than 1 hour, use 2.
●more than 1 hour, use 3.
Fitness
If you participate regularly in sports or other physical activity, and you exercise heavily:
●under 30 minutes per week, use 4.
●30-60 minutes per week, use 5.
●1-3 hours per week, use 6.
●over 3 hours per week, use 7.
Endurance or professional
If you train on a regular basis or participate in competitive sports, and your weekly
exercise is:
●5-7 hours, use 7.5.
●7-9 hours, use 8.
●9-11 hours, use 8.5.
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●11-13 hours, use 9.
●13-15 hours, use 9.5.
●over 15 hours, use 10.
2.2.2 Maximum heart rate
Once you have entered your date of birth, your device automatically sets the maximum
heart rate (MAX HR) using the formula 210 –(0.65 x AGE). If you know your real maximum,
you should use that value.
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3 USING TRAINING MODE
The TRAINING mode handles measurement of all your training activity.
3.1 Putting on your transmitter belt
Put on the belt as illustrated and switch to TRAINING mode to start monitoring your
heart rate. Moisten both contact areas (1) with water or gel before putting the belt on.
Ensure the belt is centered on your chest.
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WARNING: If you have a pacemaker, defibrillator, or other implanted electronic device,
you use the transmitter belt at your own risk. 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.
3.2 Starting a training session
When you enter TRAINING mode, your Suunto heart rate monitor automatically searches
for signals from a transmitter belt. Once found, your heart rate is displayed on the
screen. The training session itself starts when you start the log recorder and ends when
you stop it.
Using the log recorder
The log recorder is displayed at the top of the screen.
To use the log recorder:
1. Start your training session by pressing [Start Stop].
While the timer is running, you can add laps by pressing [Lap +].
2. Stop the timer by pressing [Start Stop].
3. Continue with another timed session (lap) by pressing [Start Stop].
To reset the timer and clear the session, keep [Lap +] pressed.
NOTE: The log recorder must be stopped before you can reset it.
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If your peak heart rate exceeded the defined maximum, your Suunto heart rate monitor
will ask you if you want to update to the new peak value when you clear the session.
3.3 During training
Your Suunto t1/t1c 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:
●Lock the buttons to avoid accidentally stopping your log recorder.
●Switch to average heart rate view to check your training intensity.
●Switch to calories view to watch them tick away. You may be surprised how
rewarding this can be!
●Switch to time view if you need to get back home for dinner.
3.4 After training
3.4.1 Viewing training sessions
After training, you can review the data recorded during the session. You can check, for
example, your peak heart rate, your average heart rate, calories burned, and more.
To view your latest training session summary:
1. Press [Lap +] while in TRAINING mode.
2. Scroll through the summary information using [Lap +] and [Light -].
3. Press [Start Stop] or [View Back] to exit.
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3.4.2 Viewing training totals
Your Suunto t1/t1c stores your training sessions and summarizes the data according
to weeks and months.
The available time periods are:
●THIS WEEK: current week, Monday through Sunday
●LAST WEEK: previous week, Monday through Sunday
●THIS MONTH: current month according to current date
●LAST MONTH: previous month according to current date
The available summary information per time period is:
●COUNTS: number of training sessions
●KCAL: total calories burned
●TIME: total training time
●ZONE 1: % of time your average heart rate was within Zone 1
●ZONE 2: % of time your average heart rate was within Zone 2
●ZONE 3: % of time your average heart rate was within Zone 3
●ABOVE: % of time your average heart rate was above Zone 3
●BELOW: % of time your average heart rate was below Zone 1
To view your training totals:
1. Press [Lap +] while you are in TIME mode.
2. Scroll through the time periods using [Lap +] and [Light -].
3. Scroll through summaries for the time period using [View Back] and [Mode].
4. Exit TOTALS by pressing [Start Stop].
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4 USING HEART RATE LIMITS AND ZONES
4.1 Heart rate limits
Setting upper and lower heart rate limits for yourself can help you keep your exercising
at the correct intensity.
In the HR LIMITS menu, you can set the heart rate limits on or off, define the upper and
lower limits, and turn the heart rate alarm on or off.
DescriptionValueSetting
Heart rate limits feature: on or offon / offhr limits
Lower heart rate limit: according to selected units
in GENERAL settings
bpm / %lower
Upper heart rate limit according to selected units
in GENERAL settings
bpm / %upper
Outside the limit alarm: on or offon / offalarm
To change HR LIMITS settings:
1. Enter the menu (SET) and scroll with [Lap +] until you reach HR LIMITS.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
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NOTE: The heart rate limits are displayed with dashes on the left outer rim of the display
if the limits are activated.
Possible real life situation: Staying in the zone
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!
4.2 Heart rate zones
Heart rate zones are defined as percentages of your maximum heart rate. Zone training
is an established training method, so there are pre-set defaults as follows:
●Zone 1 (60-70%): fitness zone; improves basic fitness and is good for weight
control.
●Zone 2 (70-80%): aerobic zone; improves aerobic fitness and is good for
endurance training.
●Zone 3 (80-90%): threshold zone; improves aerobic and anaerobic capacity and
is good for improving peak performance.
If you are following a personal training program that uses zone training, enter the values
defined by the program.
NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine
for exercise prescription.
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In the HR ZONES menu, you can turn on the zone feature, define zone limits, and turn
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.
DescriptionValueSetting
Heart rate zone feature: on or offon / offhr zones
Zone 1: upper and lower limit in percent of
maximum heart rate
% - %z1
Zone 2: upper limit%z2
Zone 3: upper limit%z3
Zone tone: on or offon / offtone
To change HR ZONES settings:
1. Enter the menu (SET) and scroll with [Lap +] until you reach HR ZONES.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
TIP: If your heart rate varies significantly during training, for example, when running
in hilly terrain, following your real-time average heart rate is better guidance than following
zone limits.
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5 USING TIME MODE
TIME mode handles the time of day in two time zones: main time and dual time.
In the TIME-DATE menu, you have the following settings:
DescriptionValueSetting
Alarm feature: on or offon / offalarm
Alarm time: hours and minuteshours / minutesalarm
Main time: hours, minutes and secondshours / minutes / secondstime
Dual time: hours and minuteshours / minutesdual time
Current date: year, month and dayyear / month / daydate
5.1 Setting time and dual time
To change time and dual time:
1. In menu (SET), scroll with [Lap +] until you reach TIME-DATE.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
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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.
NOTE: We recommend that you set the current time at your current location as the
main time because the alarm clock operates according to the main time.
5.2 Setting the alarm
To set the alarm:
1. In menu (SET), scroll with [Lap +] until you reach TIME-MODE.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 to set the alarm time.
5. Press [Start Stop] to exit.
Alarm snooze
Deactivate the alarm by pressing [View Back]. Pressing any other button activates the
alarm snooze function. Each snooze lasts 5 minutes. The snooze function can be activated
12 times.
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