User manual SUUNTO T4C

[. . . ] en USER GUIDE 1 2 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 . 18 4. 1 Putting on your transmitter belt . 22 4. 5 Using heart rate limits and zones . 26 2 5 Using SPEED and DISTANCE mode . [. . . ] Possible real life situation: Staying in the zone You want to have a good, tough training session today, so you set your heart rate limits to equal your Zone 3 limits and turn the heart rate limit alarm on. Your Suunto heart rate monitor notifies you when you go too slow, or push too hard! 4. 5. 2 Heart rate 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. 24 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. 25 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. 6 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. [. . . ] Replace the battery as illustrated here: 40 en NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 9. 5 Replacing belt battery Replace the battery as illustrated here: 41 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. 42 10 SPECIFICATIONS 10. 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. 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: 2. 465 GHz Suunto ANT compatible Transmission range: Up to 10 m/30 ft User-replaceable battery: (device / belt) 3V CR2032 en log recorder Maximum lap time: 99 hours Lap/split times: 50 per session (log) Resolution: 0. 1 second Heart rate Display: 30 to 240 43 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. [. . . ]