User manual SUUNTO T3D

[. . . ] en SUUNTO t3d USER GUIDE MODES & VIEWS Time Training Speed & Distance · weekday · date · seconds · dual time · empty · 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 . 17 4. 1 Putting on your transmitter belt . 22 4. 6 Using heart rate limits and zones . 26 2 4. 7 Using intervals and warm-up . [. . . ] The intensity of your training is determined by the time you spend in each of three zones. Heart rate zones are defined as percentages of your maximum heart rate. Zone training is an established training method, so there are pre-set defaults as follows: 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. If you are following a personal training program that uses zone training, enter the values defined by the program. 26 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 en 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. 27 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. 4. 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. When you use the intervals and warm-up, the log recorder view option in TRAINING mode becomes a countdown timer. Use this view to follow how much time is remaining for your current interval. Once you have started the training session, the countdown timer resets itself as each interval passes. When you are training with intervals, INT1, INT2 or WARM is shown before the countdown time to tell you which interval you are on. The lap indicator on the screen tell you how many intervals in total you have done, for example, int1 (lap1), int2 (lap2), int1 (lap3), int2 (lap4) and so on. Setting int1 int1 28 Value on / off 0'00 Description Interval 1: on or off Interval 1 duration: minutes and seconds Setting int2 int2 warm warm Value on / off 0'00 on / off 0'00 Description Interval 2: on or off Interval 2 duration: minutes and seconds Warm up: on or off Warm up duration: minutes and seconds en To change interval and warm-up periods settings: 1. [. . . ] 61 g (depending on belt type) Water resistance (device): 30 m / 100 ft (ISO 2281) Water resistance (belt): 20 m / 66 ft (ISO 2281) Transmission frequency (device): 2. 465 GHz Suunto ANT compatible Transmission frequency (belt): 2. 465 GHz Suunto ANT compatible, 5. 3 kHz gym equipment compatible Transmission range: Up to 10 m / 30 ft User-replaceable battery: (device / belt) 3V CR2032 Battery life: approximately 1 year in normal use (3. 5 hours of exercise with HR per week) en Log recorder Maximum lap time: 24 hours Lap/split times: 45 Suunto t1, Suunto t1c: 30 per session (log) Suunto t3d, Suunto t4d: 50 per session (log) Resolution: 0. 1 second Heart rate Display: 30 to 240 Limits: 30 to 230 Maximum for percentage display: 240 10. 2 Trademark Suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are protected by Suunto or respective third party owners. Firstbeat & Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd. All rights reserved. 10. 3 Copyright Copyright © Suunto Oy 2007. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of its clients to obtain knowledge and information regarding the operation of Suunto products. [. . . ]