User manual SUUNTO TEAM POD QUICK GUIDE

[. . . ] Set your exercise targets and Suunto TEAM POD provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines or if you miss a session, Suunto TEAM POD automatically adapts your program, in real time, providing smart fitness guidance before, during and after training. So, whether you're exercising at home, out running, cycling or hitting the gym, you can just free your mind and enjoy your workouts. Suunto TEAM POD key features are designed to make your exercise as efficient as possible: easy to use with three buttons, big display and nine language options start-up fitness test three personal targets to choose from: improving fitness, weight management or free training automatically adapting training program for the next seven days, based on your personal fitness data instructions during workout guiding when to work harder or ease down next workout suggestion showing ideal duration and intensity recovery time heart rate and calories burnt exercise summaries motivating feedback comfortable heart rate belt that is compatible with most gym cardio equipment and Suunto Fitness Solution 4 speed and distance information with optional Suunto Foot, GPS, or Bike PODs personal exercise program download to your Suunto TEAM POD from Movescount. com with an optional Suunto Movestick This User Guide is here to help you get the most out of your exercise with Suunto TEAM POD. [. . . ] The fitness test usually takes 10-30 minutes, depending on your walking speed. Find a level and even place where the distance of 1. 6 km/1 mile is known (for example, 4 times around a 400 m track). TIP: Use a treadmill or internet map services to determine a known distance. Confirm with and wait until the device finds HR belt signal. Walk 1. 6 km (1 mile) as fast as possible at an even pace. At 1. 6 km (1 mile), stop the test with . en 23 When ready, Suunto TEAM POD calculates your fitness index (scale 0 - 10) and shows your current fitness level: 0 - 1. 9 2 - 3. 9 4 - 4. 9 5. 0 - 5. 9 6. 0 - 6. 9 7. 0 - 10. 0 = = = = = = very poor below average fair good very good excellent NOTE: If you are using a guided exercise program, the fitness test is considered an exercise and affects the target completion. TIP: Compare your results with your previous fitness test results in history & trend, see Section 12. 2 History & trend on page 27. TIP: Perform the fitness test regularly, for example once a month, to keep your fitness level updated. 11. 2 Testing your rest HR Rest HR is your HR at rest. Test your rest HR to get even more personalized guidance from Suunto TEAM POD and to follow the development of your fitness level. Improving fitness level usually lowers the rest HR. Moisten the contact areas and put on the HR belt. You can browse through the setting steps with and . Press to confirm and to move to the next setting. When you are ready, select yes ( ) to confirm all settings. If you still want to modify the settings, select no ( ) to return to the first setting. 2. en You can adjust the following settings: Time and personal settings time: hours and minutes alarm: on/off, hours, minutes date: year, month, weekday personal settings: weight, fitness level, maximum HR (max. HR), rest HR 29 Target type fitness: guides you towards your next fitness level. When you reach the excellent fitness level, the device optimizes the exercise program to maintain the excellent fitness level. weight: guides you towards your target weight. The device only accepts safety weight targets within the limits of normal weights based on your BMI. When you set to lose more than 3 kg (7 lbs), the device will show the recommended weight loss for the next 6 weeks until you finally reach your weight target. When you reach your weight target, the program ends and you need to set a new target to get more guidance. Until then, the device sets the target to free. [. . . ] While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. This document content is subject to change at any time without notice. The latest version of this documentation can be downloaded at www. suunto. com. en 17. 6 FCC compliance This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. [. . . ]