TomTom Runner & Multi-Sport User manual

TomTom Runner &
Multi-Sport
Reference Guide
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Contents
Welcome 4
What's new 5
What's new in this release...................................................................................................................5
Getting started 6
Your watch 7
About your watch.................................................................................................................................7
Wearing your watch.............................................................................................................................7
Cleaning your watch............................................................................................................................8
The heart rate monitor.........................................................................................................................8
Using the desk dock............................................................................................................................9
Using the bike mount...........................................................................................................................9
Watch status......................................................................................................................................11
Performing a reset.............................................................................................................................12
Activities 14
About activities ..................................................................................................................................14
Starting an activity.............................................................................................................................14
Pausing and stopping an activity.......................................................................................................15
Choosing which metrics to display....................................................................................................15
Settings for Running activities...........................................................................................................17
Settings for Cycle activities ...............................................................................................................17
Settings for Swimming activities........................................................................................................17
Settings for Treadmill activities..........................................................................................................18
Training programs.............................................................................................................................20
About training programs...............................................................................................................20
None.............................................................................................................................................20
Goals............................................................................................................................................20
Intervals........................................................................................................................................21
Laps..............................................................................................................................................22
Zones ...........................................................................................................................................22
Race.............................................................................................................................................25
Using the stopwatch..........................................................................................................................26
Tracking your activities......................................................................................................................27
Settings 28
About settings....................................................................................................................................28
Clock..................................................................................................................................................28
Sensors .............................................................................................................................................28
Testing a heart rate sensor..........................................................................................................29
Phone................................................................................................................................................29
Airplane mode ...................................................................................................................................30
Options..............................................................................................................................................31
Profile ................................................................................................................................................31
Standards..........................................................................................................................................32

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Adding sensors 33
About sensors....................................................................................................................................33
External Heart Rate Monitor..............................................................................................................33
Cadence or Speed Sensor................................................................................................................34
TomTom MySports account 38
TomTom MySports Connect 39
TomTom MySports mobile app 40
Addendum 41
Copyright notices 44

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This Reference Guide explains everything you need to know about your new TomTom GPS Sports
Watch.
If you want a quick read of the essentials, we recommend that you read the Getting started page. This
covers downloading TomTom MySports Connect and using the desk dock.
After that, if you have a smartphone, you will probably want to download the TomTom MySports app
for free from your usual app store or by going to tomtom.com/app.
Important: Before using the MySports app on your smartphone, you need to link your watch to your
MySports account using a computer. This needs to be done only once.
For information about what you see on the watch, go to:
Here are some good starting points:
What's new in this release
About your watch
Starting an activity
Training programs
Settings
Tip: There are also frequently asked questions (FAQs) at tomtom.com/support. Select your product
model from the list or enter a search term.
We hope you enjoy reading about and, most importantly, achieving your fitness goals using your new
TomTom GPS Sports Watch!
Welcome

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What's new in this release
New Freestyle activity type
For TomTom Multi-Sport owners, you can select a freestyle, GPS enabled activity type for any
non-running, cycling or swimming activities, so you keep a clean history/totals for the main activity
types.
To learn more, go to About activities in this guide.
New Race This feature
Race against a specific activity using the MySports Race this button.
To learn more, go to Race in this guide.
What's new

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Before you start training, it's a good idea to charge your watch, download any software updates and
download QuickGPSfix.
Note: QuickGPSfix helps your watch get a GPS fix and find your location quickly.
1. Download TomTom MySports Connect from tomtom.com/getstarted/sports and install it on your
computer. TomTom MySports Connect is available for free.
2. Place your watch in the desk dock and connect the dock to your computer.
Follow the instructions that TomTom MySports Connect gives you.
After your watch is charged, you can start your first activity.
Tip: Your watch is fully charged when the battery animation stops moving and shows a full battery.
You should connect your watch to your computer regularly to charge it, upload activities, download
software updates and download QuickGPSfix information.
Battery life
When the battery is fully charged, your watch can be used for up to 10 hours of activities that need
GPS reception, such as running and cycling. The battery is used more quickly if you use the backlight
on your watch frequently or all the time, or connect the watch to sensors, such as the Heart Rate
Monitor or Cadence Sensor.
The following tips will help your watch go longer on a battery charge:
Turn off night mode and touch the screen to turn on the back light only when you need it.
Turn off sensors that you are not using. Your watch keeps searching for sensors even if you are
not using a sensor.
TomTom MySports app
Important: Before using the MySports app on your smartphone, you need to link your watch to your
MySports account using a computer. This needs to be done only once.
You can download the TomTom MySports app for free from your usual app store or by going to
tomtom.com/app.
To learn more, go to TomTom MySports mobile app in this guide.
Pairing your watch with your phone
To learn more, go to Phone in this guide.
Getting started

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About your watch
When you use your watch, you start from the clock screen. This screen shows the time and date. The
hour number is shown slightly dimmed and the minutes are shown brighter so you can see the precise
time more clearly.
Use the button to move up, down, left or right to other screens on your watch.
1. Left - opens the Status screen.
2. Down - opens the Settings menu.
3. Right - opens the Activities menu.
4. Up - from the clock, moving up doesn't open another screen.
5. GPS receiver. While you train, the GPS receiver should face upwards.
6. Touch this area of the screen to turn on the back light.
The clock screen shows the time and date. You can choose to show the time in 12 hour or 24 hour
format by moving down to open the Settings menu, then selecting Clock.
Using your watch
Move up or down to select items in a menu.
Move right to select an item and open the menu for that item.
Move left to exit a menu.
To select an option in a menu, make sure it is highlighted when you leave the menu. Your watch
remembers the option you highlighted.
If an option in a menu switches on and off, move right to change the setting.
Wearing your watch
Built-in Heart Rate Monitor
The built-in Heart Rate Monitor in the TomTom Runner Cardio and the TomTom Multi-Sport Cardio
uses the reflection of light through the skin to pick up your heartbeat. The way you wear your watch is
important because it can affect the performance of the Heart Rate Monitor:
Your watch

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Wear the watch in the normal way, with the watch face on top of your wrist and the bottom of the
watch touching your skin, away from the wrist bone.
Do the strap up so that it is tight to your wrist without being uncomfortable.
You get the most accurate results from the heart rate monitor when you are warmed up.
Cleaning your watch
It is recommended that you clean your watch once a week if you use it frequently.
Wipe the watch with a damp cloth as needed. Use mild soap to remove oil or dirt.
Do not expose your watch to strong chemicals such as gasoline, cleaning solvents, acetone,
alcohol, or insect repellents. Chemicals can damage the watch’s seal, case, and finish.
After swimming, rinse your watch with tap water and dry it with a soft cloth.
If your watch has a built-in heart rate monitor, also do the following:
Clean the sensor area and connection pads with mild soap and water as needed.
Do not scratch the sensor area. Protect it from damage.
The heart rate monitor
If your watch has an integrated heart rate monitor, it can help you train more efficiently.
You can choose to use the built-in heart rate monitor, an external one mounted on your bike
handlebars for example, or not to use a monitor at all.
How the monitor works
Your heartbeat is measured by using light to measure changes in your blood flow. This is done on the
top of your wrist by shining light through the skin onto the capillary veins just below the skin and
detecting the changing light reflections.
The performance of the heart rate monitor is not affected by skin type, body fat percentage or body
hair. It IS however affected by how you wear the watch on your wrist and by whether you have
warmed up or not.
Using the heart rate monitor
To get the best performance from the heart rate monitor, follow these tips:

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Wear the watch in the normal way, with the watch face on top of your wrist and the bottom of the
watch touching your skin, away from the wrist bone.
Do the strap up so that it is tight to your wrist without being uncomfortable.
You get the most accurate results from the heart rate monitor when you are warmed up.
Note: The monitor cannot measure your heart rate while swimming.
Using the desk dock
You can use the desk dock when your watch is in the wrist strap or you can remove your watch from
the wrist strap first.
To remove the watch from the wrist strap, hold the watch in one hand and lift the strap upwards away
from the watch. The wrist strap pops off the front of the watch.
To place your watch in the desk dock, slide the watch into the dock, following the curve of the back of
the watch.
To remove your watch from the desk dock, push underneath the screen of the watch. The watch will
slide out, following the curve of the back of the watch. Do not lift the watch from the top as this can
damage the desk dock.
Using the bike mount
Note: The bike mount is included with some products and available as an accessory for others.
The bike mount consists of a holder for your watch and a handlebar strap to attach the clip to your
handlebars.
To use the bike mount, do the following:
1. Attach the handlebar strap to the back of the holder.
Tip: The strap has two holes so that it fits different sizes of handlebars. Select the hole that fits
your handlebars best.

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2. Place the strap on your handlebar and wrap it around the bar.
3. Use the clip on the bottom of the holder to attach the handlebar strap to it.
The strap should now be attached securely around the handlebar.
4. Remove your watch from the wrist strap and place it in the holder. Make sure it clips securely into
place.