Suunto t3 User manual

EN

Switches
between
the modes
2 sec
Starts and stops
the stopwatch
Shortcuts Shortcuts
Total of all training
Time mode Training / Speed and
Distance mode
Logbook Resets the
stopwatch
Switches
between
the modes
Button lock
Backlight
2 sec
Button lock
Backlight
2 sec
2 sec Enters and exits the
Settings and other
submodes
Quick Exit (x) to time mode
(when in Menu,Totals,
Logbook and Coach)

EN
WELCOME
Congratulations on choosing Suunto t3 as your training partner. The Suunto t3
is a high-precision heart rate monitor designed to make your training as efficient
and enjoyable as possible.
Suunto t3 goes beyond conventional heart rate monitors by showing Training
Effect (TE). Training ffect tells you in real time how much a workout improves
your condition. It ensures that every workout you do takes you closer to your
targets, and gives you the freedom to work-out without pre-set heart rate (HR)
zones. Read more about Training ffect in Section 2.4.1.
With Suunto t3 you can also accurately measure the calories you burn, record
your workouts for post-training analysis and keep track of your long-term progress.
Suunto t3's functionality is maximized with optional Suunto PODs (Peripheral
Observation Devices), wireless sensors that measure speed and distance in
different sports activities. You also have the benefit of interference-free digital
transmission of heart rate and speed data.
This users guide is here to help you get the most out of your training with Suunto
t3. Please read through it to make using your new Suunto t3 even more productive.

1. Suunto t3 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 t3 ............................................................... 8
2.2. Activity class (act class) .......................................................... 10
2.3. Time mode ......................................................................... 12
2.3.1. Alarm settings ............................................................... 13
2.3.2. Time settings ................................................................ 14
2.3.3. Date settings ................................................................. 14
2.3.4. Personal settings ............................................................ 14
2.3.5. General settings ............................................................. 15
2.4. Training mode ..................................................................... 15
2.4.1. Training Effect ............................................................... 17
2.4.2. Training mode settings ..................................................... 20
2.4.3. Heart rate zone settings .................................................... 23
2.4.4. Intervals settings ............................................................ 24
2.4.5. Pair a POD settings ......................................................... 24
2.5. Speed and Distance mode ...................................................... 25
2.5.1. Autolap settings ............................................................. 26
2.5.2. Speed settings ............................................................... 27
2.5.3. Calibrate settings ............................................................ 27
2.5.4. Wireless speed and distance PODs ...................................... 27
2

3. Before training .......................................................................... 28
3.1. Putting on the heart rate transmitter belt ....................................... 28
3.2. Heart rate signal troubleshooting ............................................... 29
3.3. Heart rate limit settings ........................................................... 30
4. Training .................................................................................. 31
4.1. Using Training Effect targets .................................................... 31
4.2. Training without set targets ...................................................... 31
4.3. Using the Speed and Distance displays ....................................... 34
5. After training ............................................................................ 35
5.1. Training Logbook ................................................................. 35
5.2. Training Totals ..................................................................... 36
5.3. Suunto Training World ........................................................... 37
5.4. Sleep mode ........................................................................ 38
6. Warranty ................................................................................. 38
7. Care and maintenance ................................................................ 38
7.1. General instructions .............................................................. 38
7.2. Water resistance .................................................................. 39
7.3. Changing the strap length ....................................................... 40
7.4. Replacing the battery ............................................................. 41
7.4.1. Replacing the battery of the Suunto t3 ................................... 41
7.4.2. Replacing the battery of the heart rate belt .............................. 43
8. Technical specifications ............................................................... 44
9. Intellectual property .................................................................... 45
9.1. Trademark ......................................................................... 45
3

9.2. Patent notice ...................................................................... 45
10. Disclaimers ............................................................................ 45
10.1. User's responsibility ............................................................. 45
10.2. Warnings ......................................................................... 46
10.3. CE ................................................................................. 46
10.4. ICES .............................................................................. 46
10.5. FCC compliance ................................................................. 46
11. Disposal of the device ................................................................ 47
4

1. SUUNTO T3 AT A GLANCE
In Time mode you can:
- view the time
- go to log
- go to Totals
- go to Time settings
- connect to pc*
In Training mode you can:
- use the stopwatch
- view your heart rate
or Training Effect
- set the Training Effect
target
- go to Training settings
In Speed and Distance mode you can:
- view average (avg) and maximum
speed (Max)
- view distance
- set the Training Effect target
- go to Speed and Distance
settings
Time mode Training mode Speed and Distance
mode(if paired with POD)
Logbook Totals
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.
NOTE * In order to connect your device to a PC, an optional Suunto PC POD and
Suunto software are required.
5

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.
The following figure shows the functionality of each of these submodes.
In Totals you can view
the total values of your
sessions for:
- this week
- last week
- 6 last months
In Logbook you can view
your last 15 activities’:
- Training Effect
- duration
- calories consumed
- average heart rate
- peak heart rate
- time spent in and out of
zones or limits
Each mode has its own
settings menu where you
can define the settings
related to that mode.
Totals Logbook Settings menu
You can quick exit Totals, Logbook and Settings by pressing the START button.
6

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.
Name in User's GuideButton names on device
++ / Lap
MODEMode
-- / Light
BACKAlt / Back
STARTStart / Stop
In Totals and Logbook, small arrows on the screen indicate the buttons that you can navigate with.
The buttons' functions depend on the length of the press. A short press is less than 1 second, and
a long press is more than 2 seconds. Throughout this user's guide, the following symbols are used
to indicate short and long presses.
Short press
Long press
2 sec
1.3. Button lock
You can lock and unlock the buttons in both Time and Training mode by long pressing the -button.
When the buttons are locked, you still have access to shortcuts and backlight.
7

2 sec
When the buttons are
locked, you still have access
to shortcuts and backlight.
2. GETTING STARTED
Before you are able to make the most of your Suunto t3, it's worth taking some time to personalize
it to suit your individual needs and preferences.
2.1. Setting up Suunto t3
When you press a button on your new Suunto t3 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.
The following figure shows you how to set up your device for the first time.
8

Carry on setting up the time,
date, units and personal settings.
After this Suunto t3 will go into
Time mode and will be ready for
operation.
Adjust with +and – buttons.
Accept with MODE button.
NOTE Your maximum heart rate is determined using the formula 210 minus 0.65
times your age, which is automatically calculated from the date of birth that
you enter. If you know your real maximum heart rate, you should use that
instead of the calculated value.
Navigating in the Settings menus is very easy. Follow the position of the blinking empty box and
you will know exactly where in the Settings menu you are. You can quick exit the Settings menu
and go back to the Time mode by pressing START button.
+/ADJUST
RIGHT/EXIT (LONG PRESS)
–/ADJUST
LEFT
QUICK EXIT
9

2.2. Activity class (act class)
Important: Your activity class is another one of the settings that you are asked to define when
you set up your device for the first time. Your activity class is a measure of your current activity
level. By entering your current activity class (1 - 10) into your Suunto t3, 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. Your activity class will also be automatically decreased if, for ex-
ample, you engage in recreational sports. See the following table for information on determining
your activity class.
10

Activity classActivity description
0Always avoid exertion, whenever possible.No regular participation in recreation-
al sports or heavy physical activity. 1Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing or
perspiration.
210 - 60 minutes per weekRegular participation in recreational
sports or work requiring modest
physical activity, such as yard work,
nordic walking or moderate-intensity
cycling.
3Over 1 hour per week
4Less than 30 minutes per weekRegular participation in heavy phys-
ical exercise, such as running, aer-
obic classes or high-intensity cycling. 530 - 60 minutes per week
61 - 3 hours per week
7Over 3 hours per week
7.55 - 7 hours per weekTraining daily
87 - 9 hours per week
8.59 - 11 hours per week
911 - 13 hours per week
9.513 - 15 hours per week
10More than 15 hours per week
11

2.3. 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 t3. Additionally, you will find options for the shortcut,
which is in the bottom line of the display.
2 sec
GO TO TOTALS
CHANGE
SHORTCUT:
- DAY
- DATE
- DUAL TIME
GO TO TIME SETTINGS
GO TO LOGBOOK
- SECOND
- EMPTY
- CONNECT TO PC
(LONG PRESS) BUTTON LOCK
2 sec
LIGHT
The following figure shows how to enter the Time mode Settings menu and its different items. You
can quick exit the Settings menu by pressing the START button.
2 sec 2 sec
Long press
the MODE
button in Time
or Training
mode to enter
the Settings
menu.
Entering Settings Navigating in Settings
Use +and – buttons to toggle
between the following setting
submenus: alarm, time/date,
general and personal. Exit the
Settings menu by long pressing
the MODE button or by
pressing the START button.
NOTE Remember that you can see where you are within the Settings menu by
following the flashing bar in the navigational aid.
12

Take a look at the following table showing the different Time mode settings and the items you can
define in them.
OptionsSettingSymbol
Alarm time: hour/minAlarm:
on/off
Alarm
Dual time: hours/ minutesTime:
hours/
minutes/
seconds
Time
Date: year/ month/ dayDate
Date of birthSexMax
heart
rate
Activity
class
HeightWeightPersonal
Foot, Bike or
GPS: /km,
mph, /mi,
km/h
Save:
ask/all
Date:
ddmm/
mmdd
Time:
12h/24h
Weight:
kg/lb
Height:
cm/ft
Heart
rate:
bpm/ %
Tones:
on/off
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.
13

When the alarm is on, you will see the symbol in the display.
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. Date settings
In the Date menu, you can set the day, month, and year. Accept the settings with a short press of
the MODE button, which also moves you on to the next menu item.
2.3.4. Personal settings
In the Personal menu, you can enter personal information such as your weight, height, activity
class, maximum heart rate, gender, and date of birth. Accept the settings with a short press of the
MODE button, which also moves you on to the next menu item.
Continue setting your height,
activity class, maximum heart rate,
sex and birth date.
Adjust the weight setting with
+and –buttons. Accept
with MODE button.
Go back to the
previous set value.
NOTE See the table in Section 2.2. Activity class (act class) for information on
activity class descriptions.
14

2.3.5. General settings
In the General menu, you can set the button tones on or off and choose the units and format the
information is displayed in. Accept the settings with a short press of the MODE button.
Light
The light can be activated in any mode at any point by short pressing the -button. If you want to
use the light in Settings, Logbook or Totals, the light must be activated before entering them.
NOTE The light will not work when pairing the Suunto t3 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; pressing any other button activates the snooze
function, which lasts for 5 minutes. The snooze function can be activated 12 times, after which the
alarm will be deactivated until the set time the following day.
Pressing the BACK
button switches off
the alarm.
2.4. Training mode
To switch to the Training mode, short press the MODE button.
15

Here you can see the basic functionality of the buttons used in Training mode as well as options
for the shortcut, which is in the bottom line of the display.
LAP/RESET (LONG PRESS)
CHANGE SHORTCUT:
- TRAINING EFFECT
AND DURATION
- TIME
- CALORIE CONSUMPTION
GO TO TRAINING SETTINGS
LIGHT
- CHANGE TRAINING
EFFECT TARGET (LONG PRESS)
START/STOP
2 sec
- AVERAGE HEART RATE
- LAP / INTERVAL TIME
- SPEED (AVG AND MAX)*
- DISTANCE*
(*IF CONNECTED TO POD)
BUTTON LOCK
2 sec
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.
Pressing the
START button
starts the
stopwatch.
Pressing the
START button
again, stops
the stopwatch.
While the stopwatch is running, you can take up to 99 lap times, the first 50 of which are stored
in the memory, by pressing the +button.
16

NOTE It is not possible to reset the stopwatch while it is running. You must stop
it before resetting it.
NOTE If the stopwatch is running, and you switch back to the Time mode, the
stopwatch will be displayed on the top of the screen. To stop the stopwatch
go back to the Training mode.
To toggle between the Heart Rate view (HR shown in the middle of the screen, before connecting
to the heart rate belt) and the Training Effect view (TE shown in the middle of the screen before
starting the stopwatch), long press the BACK button.
2 sec
2.4.1. Training Effect
A unique feature of Suunto t3 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.
With Training Effect, you can ensure that your workouts always give the intended result.
17

Please note the difference between training zone (temporary training intensity) and Training Effect
(total load of a workout). In zone training, you try to keep your heart rate at a certain level
throughout the whole workout, whereas for Training Effect it is enough just to reach the desired
TE value once during the workout.
Result of the workoutDescriptionMeasured TE
Enhances recovery (short workout) or develops base endurance
(over 1 hour session). Ideal for fat burning. Does not improve
maximal performance.
Minor TE1.0 - 1.9
Maintains aerobic fitness. Builds base for harder training in the
future. Does little to improve maximal performance.
Maintaining TE2.0 - 2.9
Improves aerobic fitness if repeated 2–4 times a week. No
special recovery requirements.
Improving TE3.0 - 3.9
Rapidly improves aerobic fitness if repeated 1–2 times a week.
A few easier exercise sessions (TE 1–2) needed for recovery.
Highly improving TE4.0 - 4.9
Dramatic increase in aerobic fitness if adequate recovery is al-
lowed afterwards. High demand for recovery. Increased risk of
overtraining if repeated too often.
Over-reaching TE5.0
When monitoring your Training Effect, you no longer need to stay within pre-defined heart rate
zones because the TE shows the actual result of the workout regardless of what your exact heart
rate is. This gives you freedom from the zone alarms while still reaching the desired result.
18