User manual SUUNTO T4D

[. . . ] en SUUNTO t4d 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 . 21 5. 1 Putting on your transmitter belt . 25 5. 5 Measuring your training intensity . 26 2 5. 6 Using heart rate limits and zones . [. . . ] 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. Rapidly improves aerobic performance if repeated 1-2 times a week. Requires 2-3 recovery sessions (TE 1-2) per week. Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often en 5. 0 To train with a TE target level (Suunto t3d and t4d only) 1. Press [View Back] in TRAINING mode until you see the TE view. Adjust the target level by keeping [Light -] pressed while in TE view. The countdown timer to the right of the TE target value indicates how much time remains for you to reach the target at your current heart rate (training intensity). NOTE: You can change the main view of TRAINING mode to show the current (achieved) Training Effect by keeping [View Back] pressed. Repeat to switch back to the heart rate view. 5. 6 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings. 27 5. 6. 1 Heart rate limits Setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity. In the HR LIMITS menu, you can set the heart rate limits on or off, define the upper and lower limits, and turn the heart rate alarm on or off. Setting hr limits lower upper alarm Value on / off bpm / % bpm / % on / off Description Heart rate limits feature: on or off Lower heart rate limit: according to selected units in GENERAL settings Upper heart rate limit according to selected units in GENERAL settings Outside the limit alarm: on or off To change HR LIMITS settings: 1. Enter the menu (SET) and scroll with [Lap +] until you reach HR LIMITS. 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. 28 NOTE: The heart rate limits are displayed with dashes on the left outer rim of the display if the limits are activated. 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! en 5. 6. 2 Heart rate zones 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. 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. [. . . ] 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) Log recorder Maximum lap time: 24 hours Lap/split times: 48 Suunto t1, Suunto t1c: 30 per session (log) Suunto t3d, Suunto t4d: 50 per session (log) Resolution: 0. 1 second en Heart rate Display: 30 to 240 Limits: 30 to 230 Maximum for percentage display: 240 11. 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. 11. 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. [. . . ]