Suunto T4D User manual

SUUNTO t4d
USER GUIDE
en

• 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 Getting started ......................................................................... 6
2.1 Basic settings ............................................................... 6
2.2 Modes and views ........................................................... 8
2.3 Menu navigation ........................................................... 9
3 Defining main settings ............................................................... 11
3.1 General settings ........................................................... 11
3.2 Personal settings .......................................................... 13
3.2.1 Maximum heart rate ........................................... 14
4 Using Suunto Coach .................................................................. 15
4.1 Using Training Effect ...................................................... 15
4.2 Getting started with Coach ............................................... 18
4.3 Training programs and sessions .......................................... 18
5 Using TRAINING mode ............................................................... 21
5.1 Putting on your transmitter belt .......................................... 21
5.2 Starting a training session ................................................ 22
5.3 During training ............................................................ 23
5.4 After training .............................................................. 23
5.4.1 Viewing training logs .......................................... 23
5.4.2 Viewing training totals ......................................... 25
5.5 Measuring your training intensity ........................................ 26
2

5.6 Using heart rate limits and zones ......................................... 27
5.6.1 Heart rate limits ................................................ 28
5.6.2 Heart rate zones ................................................ 29
5.7 Using intervals and warm-up ............................................. 31
6 Using SPEED and DISTANCE mode .................................................. 33
6.1 Pairing a POD .............................................................. 33
6.2 Autolap and speed limits ................................................. 34
6.3 Calibrating your POD ..................................................... 36
7 Using TIME mode ..................................................................... 38
7.1 Setting time and dual time ............................................... 38
7.2 Setting the alarm .......................................................... 39
8 General features ...................................................................... 40
8.1 Backlight ................................................................... 40
8.2 Button lock ................................................................ 40
8.3 Sleep mode ................................................................ 41
8.4 Connecting to a PC (optional) ............................................ 41
9 Troubleshooting ...................................................................... 42
Pairing your transmitter belt ................................................. 42
10 Care and maintenance .............................................................. 43
10.1 General guidance ........................................................ 43
10.2 Changing strap length ................................................... 44
3
en

10.3 Changing straps ......................................................... 44
10.4 Replacing wristop battery ............................................... 45
10.5 Replacing belt battery ................................................... 46
11 Specifications ....................................................................... 48
11.1 Technical data ........................................................... 48
11.2 Trademark ................................................................ 49
11.3 Copyright ................................................................ 49
11.4 CE ......................................................................... 50
11.5 ICES ....................................................................... 50
11.6 FCC ....................................................................... 50
11.7 Patent notice ............................................................. 51
11.8 Disposal of device ........................................................ 52
12 Disclaimers .......................................................................... 53
12.1 User’s responsibility ..................................................... 53
12.2 Warnings ................................................................. 53
Index ................................................................................... 55
4

1 INTRODUCTION
Thank you for choosing Suunto t4d as your training companion. Suunto t4d is a
high-precision heart rate monitor designed to make your training as beneficial and
enjoyable as possible.
Suunto t4d 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)
●Compatible with Movescount with optional Suunto Movestick
5
en

2 GETTING STARTED
2.1 Basic settings
Press any button to activate your Suunto heart rate monitor. You will be prompted to
set the display contrast, time, date, as well as your physical characteristics and activity.
View Back
Lap +Start Stop
Light -
Mode
1. Change the setting values using the [Lap +] and [Light -] buttons.
2. Accept and move to the next setting by pressing the [Mode] button.
3. Return to the preceding setting, if needed, by pressing the [View Back] button.
When the last setting value is accepted, the device shows “settings ok”. You can now
start using the basic time and heart rate monitoring features.
NOTE: Your maximum heart rate is automatically calculated by default using the
formula 210 –(0.65 x AGE).
Use the following classifications to help you determine your Activity Class.
6

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.
7
en

●11-13 hours, use 9.
●13-15 hours, use 9.5.
●over 15 hours, use 10.
2.2 Modes and views
Modes
The main modes are TIME and TRAINING. Switch modes with [Mode].
If Suunto t4d is paired with certain PODs (Peripheral Observation Devices), the SPEED
AND DISTANCE mode is also available.
Views
Each mode has different views containing supplementary information, such as the day
in TIME mode or calories in TRAINING mode. Change views with [View Back].
8

20
In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto
t4d also display Training Effect (TE) along the lower right edge.
Button lock and backlight
Lock the buttons by keeping [Light -] pressed. Pressing it briefly activates the backlight.
You can still change views and use the backlight when the button lock is activated.
2.3 Menu navigation
Enter menus by keeping [Mode] pressed.
9
en