TomTom Runner User manual

TomTom GPS Watch
User Manual
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Contents
Welcome 4
Getting started 5
Your watch 7
About your watch ..................................................................................................7
Wearing your watch ...............................................................................................7
Cleaning your watch...............................................................................................8
The heart rate sensor .............................................................................................8
Removing your watch from the strap ..........................................................................9
Charging your watch using the desk dock .....................................................................9
Using the bike mount ........................................................................................... 10
Removing your watch from the holder....................................................................... 14
Using an O-ring ................................................................................................... 15
About screen...................................................................................................... 16
Performing a reset............................................................................................... 17
Activity tracking 19
About activity tracking ......................................................................................... 19
Setting a daily activity goal .................................................................................... 19
Switch off activity tracking .................................................................................... 19
Monitoring your activity ........................................................................................ 20
Sleep tracking 21
About sleep tracking ............................................................................................ 21
Tracking your sleep.............................................................................................. 21
Monitoring sleep using the mobile app....................................................................... 21
Music 22
About music....................................................................................................... 22
Charging supplied headphones ................................................................................ 22
Pairing headphones to watch .................................................................................. 23
Changing earbuds ................................................................................................ 24
Wearing your headphones ...................................................................................... 24
Putting music on your watch .................................................................................. 25
Playing music ..................................................................................................... 26
Backing up music on your watch .............................................................................. 27
About the voice coach .......................................................................................... 28
Headphones troubleshooting .................................................................................. 29
Activities 30
About activities .................................................................................................. 30
About calorie estimation ....................................................................................... 31
About 24/7 heart rate monitoring ............................................................................ 31
Starting an activity .............................................................................................. 32
Pausing and stopping an activity .............................................................................. 33
Choosing which metrics to display ............................................................................ 33

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Settings for Running ............................................................................................. 35
Settings for Outdoor Cycling ................................................................................... 35
Settings for Swimming .......................................................................................... 35
Settings for Treadmill........................................................................................... 36
Settings for Gym activities ..................................................................................... 37
Settings for Cycle activities.................................................................................... 37
Using the stopwatch............................................................................................. 38
Training programs ............................................................................................... 39
About training programs .................................................................................... 39
None............................................................................................................ 39
Goals ........................................................................................................... 39
Intervals ....................................................................................................... 40
Laps ............................................................................................................ 41
Splits ........................................................................................................... 41
Zones........................................................................................................... 42
Race ............................................................................................................ 45
Activity history ................................................................................................... 46
Exporting your activities to other websites and file types ............................................... 47
Settings 48
About settings .................................................................................................... 48
Clock ............................................................................................................... 48
Tracker ............................................................................................................ 49
Sensors............................................................................................................. 49
Testing a heart rate sensor ................................................................................ 49
Phone .............................................................................................................. 49
Airplane mode .................................................................................................... 51
Options ............................................................................................................ 51
Profile.............................................................................................................. 52
Standards.......................................................................................................... 52
Adding sensors 53
About sensors..................................................................................................... 53
External Heart Rate Sensor .................................................................................... 53
Cadence and Speed Sensor..................................................................................... 54
TomTom MySports account 58
TomTom MySports Connect 59
TomTom MySports mobile app 60
Sharing your activities 61
Addendum 62
Copyright notices 66

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This User Manual 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.
For information about what you see on the watch, go to:
Here are some good starting points:
About your watch
Starting an activity
Activity tracking
Music
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!
Note: The Music feature and built-in Heart Rate Sensor are not available on all watch models.
Welcome

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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/123/ 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 11 hours of activities that need
GPS reception, such as running and cycling. The battery is used more quickly if you do any of the
following:
Use the Music feature.
Use the backlight on your watch frequently or all the time
e built-in heart rate sensor.
Connect the watch to external sensors, such as the Heart Rate Sensor or Cadence and Speed
Sensor.
Your watch will last longer on a battery charge if you turn off night mode and touch the screen to
turn on the back light only when you need it.
TomTom MySports app
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.
Getting started

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Pairing your watch with your phone
To learn more, go to Phone in this guide.

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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 press up, down, left or right to other screens on your watch.
1. Press LEFT - opens the ACTIVITY TRACKING screen.
2. Press DOWN - opens the SETTINGS menu.
3. Press RIGHT - opens the ACTIVITIES menu.
4. Press UP - opens the MUSIC screen.
5. GPS receiver. While wearing the watch, the GPS receiver should face upwards.
6. Cover the screen with your palm briefly 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 pressing DOWN to open the SETTINGS menu, then selecting CLOCK.
Using your watch
Press UP or DOWN to select items in a menu.
Press RIGHT to select an item and open the menu for that item.
Press 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, press RIGHT to change the setting.
Wearing your watch
The way you wear your watch is important because it can affect the performance of the Heart Rate
Sensor. For more information on how this sensor works, see The heart rate sensor.
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 sensor when you are warmed up.
Important: To improve accuracy, KEEP STILL until your heart rate is detected.
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.
Clean the heart rate sensor area and connection pads with mild soap and water as needed.
Do not scratch the heart rate sensor area. Protect it from damage.
The heart rate sensor
If your watch has a built-in heart rate sensor it can help you train more efficiently.
You can choose to use the built-in heart rate sensor or an external sensor if the watch is mounted
on your bike handlebars, or not to use a sensor at all.
Note: If your watch doesn’t have an integrated heart rate monitor, you can also buy a separate
chest strap to record the same information.
How the sensor 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 sensor 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.

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Using the heart rate sensor
To get the best performance from the heart rate sensor, see Wearing your watch. Continuous heart
rate tracking is switched OFF by default.
Note: The sensor cannot measure your heart rate while swimming.
Removing your watch from the strap
You may want to remove your watch from the wrist strap in order to charge it or before placing it in
the holder before using the bike mount.
To remove your watch from the wrist strap, do the following:
1. Press the bottom of the watch.
2. Remove the watch from the strap.
Charging your watch using the desk dock
Important: You can also use any USB wall charger to charge your TomTom GPS watch. Place your
watch in the desk dock and then connect the USB connector from the desk dock to your USB wall
charger.
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.
Removing the watch from the strap
For more information, see Removing your watch from the strap.
Charging using the desk dock
To place your watch in the desk dock, do the following:
1. Slide the watch into the dock, following the curve of the back of the watch.
2. Push the watch in again until you hear a click and get a full connection.

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Important: When you place your watch in the dock, you may get one of three types of connec-
tion:
Charging using a wall socket or USB socket with no data capabili-
ties.
Full connection including access to MySports.
3. To remove your watch from the desk dock, pull the watch away from the dock, following the
curve of the back of the watch.
Using the bike mount
If you have purchased the bike mount accessory, the mount consists of a holder for your watch and
a handlebar strap to attach the clip to your handlebars.
Important: These instructions show you how to attach the holder to the handlebars and THEN insert
the watch.
To use the bike mount, do the following: