User manual SUUNTO PM-5 REFERENCE MANUAL

[. . . ] . 27 28 29 31 33 33 34 36 38 38 39 40 40 40 41 41 42 42 43 43 44 3 en 10. 3 Changing straps . 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. [. . . ] Exit TOTALS by pressing [Start Stop]. en 25 5. 5 Measuring your training intensity Training with heart rate monitors is traditionally based on heart rate zones. The intensity of your training is determined by the time you spend in each of three zones. All Suunto heart rate monitors support zone training. Zone 1 (60-70%): fitness zone; improves basic fitness and is good for weight control. Zone 2 (70-80%): aerobic zone; improves aerobic fitness and is good for endurance training. Zone 3 (80-90%): threshold zone; improves aerobic and anaerobic capacity and is good for improving peak performance. To provide even more useful and accurate guidance, Suunto t3d and t4d also use a different measurement called Training Effect. This measurement determines the impact of a training session on your aerobic fitness using a simple 1-to-5 scale. Training Effect Result 1. 0-1. 9 Minor Description Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve aerobic performance. Builds base for harder training in the future. 2. 0-2. 9 Maintaining 26 Training Effect Result 3. 0-3. 9 4. 0-4. 9 Improving Highly improving Over-reaching Description Improves aerobic performance if repeated 2-4 times a week. If you are following a personal training program that uses zone training, enter the values defined by the program. 29 NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. In the HR ZONES menu, you can turn on the zone feature, define zone limits, and turn tones on or off. When the zones feature and the tones are turned on, your device alerts you with a beep when you move from one zone to another. Setting hr zones z1 z2 z3 tone Value on / off %-% % % on / off Description Heart rate zone feature: on or off Zone 1: upper and lower limit in percent of maximum heart rate Zone 2: upper limit Zone 3: upper limit Zone tone: on or off To change HR ZONES settings: 1. Enter the menu (SET) and scroll with [Lap +] until you reach HR ZONES. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Accept the value and move to the next setting by pressing [Mode]. Press [Start Stop] to exit. 30 TIP: If your heart rate varies significantly during training, for example, when running in hilly terrain, following your real-time average heart rate is better guidance than following zone limits. en 5. 7 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with alternating periods of high exertion and recovery. Use INT1, INT2 to define different interval durations. You can also define a warm-up period for yourself. This can be used with or without intervals turned on. [. . . ] Change to a new strap as illustrated here: 44 en 10. 4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here: 45 NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 10. 5 Replacing belt battery Replace the battery as illustrated here: 46 en NOTE: We recommend that you replace the cover and O ring along with the better to ensure the transmitter remains clean and water resistant. Replacement covers are available with replacement batteries. 47 11 SPECIFICATIONS 11. 1 Technical data General Operating temperature: -20°C to +60°C / -5°F to +140°F Storage temperature: -30°C to +60°C / -22°F to +140°F Weight (device): 45 g / 50 g / 65 g (depending on strap type) Weight (belt): max. [. . . ]