Suunto T4C User manual

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USER GUIDE
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• weekday
• date
• seconds
• dual time
• empty
Time Training Speed & Distance
MODES & VIEWS
• training effect
• calories
• average heart rate
• lap time
• time
• distance
• average speed
• maximum speed
• lap time
• time
Note: Additional views available depending on paired devices.

1 Introduction ............................................................................ 5
2 Defining main settings ................................................................ 6
2.1 General settings ............................................................ 6
2.2 Personal settings ........................................................... 8
2.2.1 Activity class ..................................................... 9
2.2.2 Maximum heart rate ........................................... 11
3 Using Suunto Coach .................................................................. 12
3.1 Using Training Effect ...................................................... 12
3.2 Getting started with Coach ............................................... 15
3.3 Training programs and sessions .......................................... 15
4 Using TRAINING mode ............................................................... 18
4.1 Putting on your transmitter belt .......................................... 18
4.2 Starting a training session ................................................ 19
4.3 During training ............................................................ 20
4.4 After training .............................................................. 21
4.4.1 Viewing training logs .......................................... 21
4.4.2 Viewing training totals ......................................... 22
4.5 Using heart rate limits and zones ......................................... 23
4.5.1 Heart rate limits ................................................ 23
4.5.2 Heart rate zones ................................................ 24
4.6 Using intervals and warm-up ............................................. 26
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5 Using SPEED and DISTANCE mode .................................................. 28
5.1 Pairing a POD .............................................................. 28
5.2 Autolap and speed limits ................................................. 29
5.3 Calibrating your POD ..................................................... 31
6 Using TIME mode ..................................................................... 33
6.1 Setting time and dual time ............................................... 33
6.2 Setting the alarm .......................................................... 34
7 General features ...................................................................... 35
7.1 Backlight ................................................................... 35
7.2 Button lock ................................................................ 35
7.3 Sleep mode ................................................................ 36
7.4 Connecting to a PC (optional) ............................................ 36
8 Troubleshooting ...................................................................... 37
Pairing your transmitter belt ................................................. 37
9 Care and maintenance ............................................................... 38
9.1 General guidance ......................................................... 38
9.2 Changing strap length .................................................... 39
9.3 Changing straps ........................................................... 39
9.4 Replacing wristop battery ................................................ 40
9.5 Replacing belt battery .................................................... 41
10 Specifications ....................................................................... 43
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10.1 Technical data ........................................................... 43
10.2 Trademark ................................................................ 44
10.3 Copyright ................................................................ 44
10.4 CE ......................................................................... 45
10.5 FCC ....................................................................... 45
10.6 Patent notice ............................................................. 46
10.7 Disposal of device ........................................................ 46
11 Disclaimers .......................................................................... 47
11.1 User’s responsibility ..................................................... 47
11.2 Warnings ................................................................. 47
Index ................................................................................... 49
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1 INTRODUCTION
Thank you for choosing Suunto t4c as your training companion. Suunto t4c is a
high-precision heart rate monitor designed to make your training as beneficial and
enjoyable as possible.
Suunto t4c 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.
Key features include:
●Suunto Coach, your personal training manager
●Training Effect, an improved alternative to zone training
●Logbook that records each training session
●Functional extensions through Suunto PODs (Peripheral Observation Devices)
●Training analysis with Suunto software
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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.dddate
Save log: ask before saving or save allask / allsave
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DescriptionValueSetting
Foot POD units: kilometers per hour, distance in
kilometers, miles per hour, or distance in miles
km/h , /km , mph
, /mi
Foot
Bike POD units: same options as Foot PODkm/h , /km , mph
, /mi
Bike
GPS POD units: same options as Foot PODkm/h , /km , mph
, /mi
Gps
To change GENERAL settings:
1. Enter the menu (SET) in any mode and 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.
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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
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].
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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.
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:
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