Suunto t4 User manual

EN

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

EN
WELCOME
Congratulations on choosing Suunto t4 as your personal training advisor. The
Suunto t4 is a high-precision heart rate monitor designed to make your training
as efficient and enjoyable as possible.
Suunto t4 features the unique Suunto Coach function that kno s exactly hat
is needed to reach your personal training goals. The Coach recommends the
ideal orkout sessions based on your current fitness level, your day-by-day
situation, and the guidelines of the American College of Sports Medicine. Find
more information on Suunto Coach in Section 2.4.
Suunto t4 also displays Training Effect, an intelligent measure that tells you
in real time ho much the orkout is improving your condition (see Section
2.5.1). Training Effect gives you the freedom to ork-out without pre-set heart
rate (HR) ones and ensures that every orkout you do takes you closer to
your targets, even if you dont follo the Coachs recommendations.
Speed and distance data is available ith optional Suunto PODs (Peripheral
Observation Devices), irelessly and ithout interference, through digital
transmission.
This users guide is here to help you get the most out of your training ith
Suunto t4. Please read through it to make using your ne Suunto t4 even more
productive.

1. Suunto t4 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 t4 ............................................................... 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. Suunto Coach ..................................................................... 16
2.4.1. Initial set-up .................................................................. 16
2.4.2. Training program ............................................................ 17
2.4.3. Training sessions ............................................................ 18
2.4.4. Automatic program adaptation ............................................ 19
2.5. Training mode ..................................................................... 19
2.5.1. Training Effect ............................................................... 21
2.5.2. Training mode settings ..................................................... 24
2.5.3. Heart rate zone settings .................................................... 27
2.5.4. Intervals settings ............................................................ 28
2.5.5. Pair a POD settings ......................................................... 28
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2.6. Speed and Distance mode ...................................................... 29
2.6.1. Autolap settings ............................................................. 30
2.6.2. Speed settings ............................................................... 31
2.6.3. Calibrate settings ............................................................ 31
2.6.4. Wireless speed and distance PODs ...................................... 31
3. Before training .......................................................................... 32
3.1. Putting on the heart rate transmitter belt ....................................... 32
3.2. Heart rate signal troubleshooting ............................................... 33
3.3. Heart rate limit settings ........................................................... 34
4. Training .................................................................................. 35
4.1. Following a training program .................................................... 35
4.2. Manually adjusting your training program ...................................... 37
4.3. Training without set targets ...................................................... 37
4.4. Using the Speed and Distance displays ....................................... 40
5. After training ............................................................................ 41
5.1. Training Logbook ................................................................. 41
5.2. Training Totals ..................................................................... 42
5.3. Suunto Training World ........................................................... 43
5.4. Sleep mode ........................................................................ 44
6. Warranty ................................................................................. 44
7. Care and maintenance ................................................................ 44
7.1. General instructions .............................................................. 44
7.2. Water resistance .................................................................. 45
7.3. Replacing the battery ............................................................. 46
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7.3.1. Replacing the battery of the Suunto t4 ................................... 46
7.3.2. Replacing the battery of the heart rate belt .............................. 47
8. Technical specifications ............................................................... 49
9. Intellectual property .................................................................... 50
9.1. Trademark ......................................................................... 50
9.2. Patent notice ...................................................................... 50
10. Disclaimers ............................................................................ 50
10.1. User's responsibility ............................................................. 50
10.2. Warnings ......................................................................... 50
10.3. CE ................................................................................. 51
10.4. ICES .............................................................................. 51
10.5. FCC compliance ................................................................. 51
11. Disposal of the device ................................................................ 52
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1. SUUNTO T4 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 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, Logbook, and Coach, 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.
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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 t4, it's worth taking some time to personalize
it to suit your individual needs and preferences.
If you have already defined the settings, you can skip to Section 2.4. Suunto Coach.
2.1. Setting up Suunto t4
When you press a button on your new Suunto t4 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 t4 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
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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 t4, 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.
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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
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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 t4. 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
- SECOND
- EMPTY
- CONNECT TO PC
(LONG PRESS)
GO TO TIME SETTINGS
GO TO LOGBOOK AND COACH
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.
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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.
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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, Coach or Totals, the light must be activated before entering
them.
NOTE The light will not work when pairing the Suunto t4 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.
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2.4. Suunto Coach
The Suunto Coach is your personal training advisor. It generates an ideal training program for the
next 5 days, based on your current fitness level and your past week’s workouts. The Coach follows
the guidelines of the American College of Sport Medicine for exercise prescriptions, ensuring that
your training is safe and effective in taking you towards your training goals. You can enter the
Coach by short pressing the START button in Logbook. You can quick exit the Coach by pressing
the START button.
2.4.1. Initial set-up
The only initial information that Suunto Coach needs is your current activity class. This is asked
when you set up your device for the first time, see Section 2.1. Setting up Suunto t4. You can also
adjust it in the Personal menu of Time mode settings, see Section 2.3. Time mode. Even if your
activity class is not exactly right, the Coach finds the right level in a few weeks, once you start
using your Suunto t4. For the Coach to function correctly, it is important that you always record
your workouts with your Suunto t4.
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2.4.2. Training program
The program consists of six different levels: Initial level for beginners, four improvement levels
with increasing training volume and intensity, and a maintenance level designed for active endurance
sports participants. The Coach defines the starting level of your training program based on your
activity class. From the starting level, the Coach takes you toward improved performance, fully
adapting to your daily situation.
Total/ weekDuration of workoutTimes/ weekLevel descriptionProgram level
1 hour 20 mins25 - 35 mins3Initial stage1
1 hour 30 mins25 - 35 mins3Improvement 12
3 hours30 - 60 mins4Improvement 23
3 hours 45 mins45 - 75 mins4Improvement 34
5 hours 15 mins35 - 85 mins5Improvement 45
4 hours 45 mins - 6
hours 30 mins
45 - 90 mins4 - 6Maintenance6
The coach recognizes when you have reached a sufficient fitness level to move to the next program
level. To ensure safe and continuous progress, there is a minimum time of four weeks for each
level. Note that even though they are closely linked to each other, the training program level is
different from your activity class. Both your activity class and program level are shown when you
enter the Coach display.
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2.4.3. Training sessions
The Coach generates a training program for the next 5 days. The program maintains a balance
between workout and rest, and a variation between easy and hard, long and short workouts for
the best progress.
Each workout has a target Training Effect and a recommended duration. The Training Effect targets
for the next 5 days are shown as a bar graph in the center of the Coach display. To check the
exact recommendations for the next days, you can move with +and -buttons.
The Coach display
alternates every 2
seconds between the
Training Effect target
and the duration.
To activate the recommendation as your target workout, press the MODE button and then press
START to begin training. Your Suunto t4 starts guiding you to the target Training Effect in the re-
commended time. See more information about the guidance available during your workout in
Section 4. Training.
Although the coach gives recommendations about intensity and duration, the sessions are not
tightly restricted. To achieve each session's goal you can choose to train at a higher or lower in-
tensity or for more or less time. However, it is worth remembering that improving fitness requires
patience, and the recommendations given by the Coach are optimized for progress, based on
your own training history.
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