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SUUNTO t3d
USER GUIDE
1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
2 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
2.1 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
2.2 Modes and views . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
2.3 Menu navigation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
3 Defining main settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
3.1 General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
3.2 Personal settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
3.2.1 Activity class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
3.2.2 Maximum heart rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
4 Using TRAINING mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
4.1 Putting on your transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
4.2 Starting a training session . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
4.3 During training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
4.4 After training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
4.4.1 Viewing training logs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
4.4.2 Viewing training totals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
4.5 Using Training Effect . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
4.6 Using heart rate limits and zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
4.6.1 Heart rate limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
4.6.2 Heart rate zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
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4.7 Using intervals and warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
5 Using SPEED and DISTANCE mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
5.1 Pairing a POD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
5.2 Autolap and speed limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
5.3 Calibrating your POD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
6 Using TIME mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
6.1 Setting time and dual time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
6.2 Setting the alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
7 General features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
7.1 Backlight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
7.2 Button lock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
7.3 Sleep mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
7.4 Connecting to a PC (optional) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
8 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Pairing your transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
9 Care and maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
9.1 General guidance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
9.2 Changing strap length . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
9.3 Changing straps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
9.4 Replacing wristop battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
9.5 Replacing belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
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10 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
10.1 Technical data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
10.2 Trademark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
10.3 Copyright . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
10.4 CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
10.5 ICES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
10.6 FCC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
10.7 Patent notice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
10.8 Disposal of device . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
11 Disclaimers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
11.1 User’s responsibility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
11.2 Warnings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
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1 INTRODUCTION
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Thank you for choosing Suunto t3d as your training companion. Suunto t3d is a
high-precision heart rate monitor designed to make your training as beneficial and
enjoyable as possible.
Suunto t3d provides heart rate zone training, accurately measures the calories you
burn, and records your training history. It is a device that can grow with you as your
fitness improves.
Key features include:
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Training Effect, an improved alternative to zone training
Logbook that records each training session
Functional extensions through Suunto PODs (Peripheral Observation Devices)
Compatible with Movescount with optional Suunto Movestick
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2 GETTING STARTED
2.1 Basic settings
Press any button to activate your Suunto heart rate monitor. You will be prompted to
set the display contrast, time, date, as well as your physical characteristics and activity.
Start Stop
Lap +
Mode
Light -
View Back
1. Change the setting values using the [Lap +] and [Light -] buttons.
2. Accept and move to the next setting by pressing the [Mode] button.
3. Return to the preceding setting, if needed, by pressing the [View Back] button.
When the last setting value is accepted, the device shows “settings ok”. You can now
start using the basic time and heart rate monitoring features.
NOTE: Your maximum heart rate is automatically calculated by default using the
formula 210 – (0.65 x AGE).
Use the following classifications to help you determine your Activity Class.
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Easy going
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If you do not participate regularly in recreational sports or heavy physical activity,
perhaps just walking or doing some light exercise, use 1.
Recreational
If you participate regularly in recreational sports or do physical work, and your weekly
exercise is:
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less than 1 hour, use 2.
more than 1 hour, use 3.
Fitness
If you participate regularly in sports or other physical activity, and you exercise heavily:
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under 30 minutes per week, use 4.
30-60 minutes per week, use 5.
1-3 hours per week, use 6.
over 3 hours per week, use 7.
Endurance or professional
If you train on a regular basis or participate in competitive sports, and your weekly
exercise is:
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5-7 hours, use 7.5.
7-9 hours, use 8.
9-11 hours, use 8.5.
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11-13 hours, use 9.
13-15 hours, use 9.5.
over 15 hours, use 10.
2.2 Modes and views
Modes
The main modes are TIME and TRAINING. Switch modes with [Mode].
If Suunto t3d is paired with certain PODs (Peripheral Observation Devices), the SPEED
AND DISTANCE mode is also available.
Views
Each mode has different views containing supplementary information, such as the day
in TIME mode or calories in TRAINING mode. Change views with [View Back].
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In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto
t3d also display Training Effect (TE) along the lower right edge.
Button lock and backlight
Lock the buttons by keeping [Light -] pressed. Pressing it briefly activates the backlight.
You can still change views and use the backlight when the button lock is activated.
2.3 Menu navigation
Enter menus by keeping [Mode] pressed.
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In Suunto t3d there are different menus in each mode.
Scroll through the menus using [Lap +] and [Light -].
Move to a setting and accept a value with [Mode]. Return
to the previous setting with [View Back].
At any time you can exit by pressing [Start Stop]. The quick
exit is indicated by an "X" on the screen.
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3 DEFINING MAIN SETTINGS
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Before you start training, you need to define GENERAL and PERSONAL settings. They
ensure accurate measurements and calculations.
You are prompted to define the main settings the first time you wake up the device (by
pressing any button). If you want to learn more about these settings and modify them,
continue reading. Otherwise, you can skip to the next chapter.
3.1 General settings
The GENERAL settings define measurement units, time and date format, as well as button
tone use. You should define these according to your own preferences.
Setting
Value
Description
tones
hr
on / off
bpm / %
Button tones: on or off
Heart rate units: beats per minute or percent of
maximum heart rate
weight
height
time
kg / Lb
cm / ft
12h / 24h
Weight units: kilograms or pounds
Height units: centimeters or feet
Time format: 12 hour or 24 hour
date
save
dd.mm / mm.dd Date format: day-month or month-day
ask / all Save log: ask before saving or save all
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Setting
Value
Description
Foot
km/h , /km ,
mph , /mi
Foot POD units: kilometers per hour, distance in
kilometers, miles per hour, or distance in miles
Bike
Gps
km/h , /km ,
mph , /mi
km/h , /km ,
mph , /mi
Bike POD units: same options as Foot POD
GPS POD units: same options as Foot POD
To change GENERAL settings:
1. Enter the menu (SET) in any mode and scroll with [Lap +] until you reach GENERAL.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
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3.2 Personal settings
Through the PERSONAL settings, you tune your Suunto heart rate monitor according to
your physical traits and activity. Many of the calculations use these settings, so it is
important that you are as accurate as possible when defining the values.
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Setting
Value
Description
weight
30-199 kg;
66-439 lb
Weight in kilograms or pounds
height
90-230 cm;
3''-7'11'' ft
Height in centimeters or feet
act class
max hr
sex
1-10
100-230
Activity class
Maximum heart rate: beats per minute
female / male Gender: female or male
birthday
year / month / Date of birth: year, month and day
day
To change PERSONAL settings:
1. In TIME mode, enter the menu (SET) and scroll with [Lap +] until you reach
PERSONAL.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Keep
in mind the units you defined in GENERAL
3. Accept the value and move to the next setting by pressing [Mode].
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4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
TIP: Weigh yourself regularly and update the value in your settings. This helps keep the
training calculations accurate.
3.2.1 Activity class
The activity class (ACT CLASS) is a rating of your current activity level. Use the following
classifications to help you determine your activity class.
Easy going
If you do not participate regularly in recreational sports or heavy physical activity,
perhaps just walking or doing some light exercise, use 1.
Recreational
If you participate regularly in recreational sports or do physical work, and your weekly
exercise is:
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less than 1 hour, use 2.
more than 1 hour, use 3.
Fitness
If you participate regularly in sports or other physical activity, and you exercise heavily:
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under 30 minutes per week, use 4.
30-60 minutes per week, use 5.
1-3 hours per week, use 6.
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over 3 hours per week, use 7.
Endurance or professional
If you train on a regular basis or participate in competitive sports, and your weekly
exercise is:
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5-7 hours, use 7.5.
7-9 hours, use 8.
9-11 hours, use 8.5.
11-13 hours, use 9.
13-15 hours, use 9.5.
over 15 hours, use 10.
NOTE: If you train without your Suunto heart rate monitor, ACT CLASS may decrease,
even though you have trained at the described level. We therefore recommend you train
with your Suunto heart rate monitor to ensure it understands and guides you correctly.
Your Suunto heart rate monitor increases or decreases your activity class according to
your training history. In both cases, you are asked to confirm the change before the
setting is modified.
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4 USING TRAINING MODE
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The TRAINING mode handles measurement of all your training activity.
NOTE: Even though both Suunto t3d and the transmitter belt are water-resistant, the
radio signal does not carry in water, which makes the communication between Suunto t3d
and the transmitter belt impossible.
4.1 Putting on your transmitter belt
Put on the belt as illustrated and switch to TRAINING mode to start monitoring your
heart rate. Moisten both contact areas (1) with water or gel before putting the belt on.
Ensure the belt is centered on your chest.
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WARNING: If you have a pacemaker, defibrillator, or other implanted electronic device,
you use the transmitter belt at your own risk. Before using it, we recommend an exercise
test with your Suunto heat rate monitor and belt under a doctor’s supervision. Exercise may
include some risk, especially for those who have been inactive. We strongly advise you to
consult your doctor prior to beginning a regular exercise program.
4.2 Starting a training session
When you enter TRAINING mode, your Suunto heart rate monitor automatically searches
for signals from a transmitter belt. Once found, your heart rate is displayed on the
screen.
Recording a training session
To start recording your training session:
1. Start your training session by pressing [Start Stop].
2. While the timer is running, you can record/store laps by pressing [Lap +].
3. Stop the timer by pressing [Start Stop].
4. To reset the timer and clear the session, keep [Lap +] pressed.
If your peak heart rate exceeded the defined maximum, your Suunto heart rate monitor
will ask you if you want to update to the new peak value when you clear the session.
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4.3 During training
Your Suunto heart rate monitor has a number of visual and audio indicators to help
guide you during training. This information can be both helpful and rewarding.
Here are some ideas on what to do while training:
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Lock the buttons to avoid accidentally stopping your log recorder.
Switch to average heart rate view to check your training intensity.
Switch to calories view to watch them tick away. You may be surprised how
rewarding this can be!
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Switch to time view if you need to get back home for dinner.
NOTE: If you are in SPEED AND DISTANCE mode and use the CHRONO view, distance is
displayed at the top and the total lap time (total time of your traning session) at the bottom
of the screen. If you switch to the next view, LAPTIME, the bottom view displays the current
lap time.
4.4 After training
4.4.1 Viewing training logs
Your Suunto heart rate monitor can store each training session in the logbook. The
available summary information per logged session is:
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Achieved Training Effect (TE)
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Average and peak heart rate
Calories burned
Lap times
Time inside, above and below heart rate limits
If a speed and distance POD is used, the following information is also logged:
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Total distance
Average cadence (Cadence POD only)
Average and maximum speed
Distance per lap
Average speed per lap
To view the logbook:
1. Press [Start Stop] while you are in TIME mode.
2. Scroll through the logs using [View Back] and [Mode].
3. Scroll through summaries for the log [Lap +] and [Light -].
4. Exit LOG by pressing [Start Stop].
NOTE: The logbook stores up to 15 logs. After the logbook is full, each new log replaces
the oldest log. The device reminds you to save your logs to PC “LOGS TO PC reminder”before
the memory is full the first time (PC POD needed).
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4.4.2 Viewing training totals
Your Suunto heart rate monitor can store your training sessions and summarize the
data according to weeks and months.
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The available time periods are:
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THIS WEEK: current week, Monday through Sunday
LAST WEEK: previous Monday through Sunday period
Month (month name in English): current and previous five months
The available summary information per time period is:
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Training Effect totals
Number of training sessions
Total training time
Total distances per POD type
Total calories burned
To view your training totals:
1. Press [Lap +] while you are in TIME mode.
2. Scroll through the time periods using [Lap +] and [Light -].
3. Scroll through summaries for the time period using [View Back] and MODE.
4. Exit TOTALS by pressing [Start Stop].
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4.5 Using Training Effect
Training Effect (TE) is a unique feature of your Suunto heart rate monitor that measures
the real effect of a workout on your physical fitness. With Training Effect, you can be
sure that your workouts have the intended result.
There is a significant difference between heart rate zone (temporary training intensity)
and Training Effect (total load of a workout). In zone training, you try to keep your heart
rate at a certain level throughout the whole workout. With Training Effect you just need
to reach the desired target once during training.
Training Effect Result
Description
1.0-1.9
Minor
Improves recovery ability; in longer sessions (over
one hour) also improves basic endurance. Does not
significantly improve aerobic performance.
2.0-2.9
3.0-3.9
4.0-4.9
Maintaining
Improving
Maintains aerobic fitness. Builds base for harder
training in the future.
Improves aerobic performance if repeated 2-4 times
a week. No special recovery requirements.
Rapidly improves aerobic performance if repeated
1-2 times a week. Requires 2-3 recovery sessions
(TE 1-2) per week.
Highly
improving
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Training Effect Result
5.0
Description
Over-reaching Extremely high effect on aerobic performance if
adequate recovery allowed; should not be done
often
NOTE: It is important to note that the numerical TE values do not mean that a workout
with a lower numerical value is somehow worse or less significant than a workout with a
high value. Both are needed in balanced training.
TIP: Training Effect is an advanced feature and can help you in many ways. More details
about TE can be found in the Suunto Training Guide, available for download at
suunto.com/training.
The TE level is shown as a view in TRAINING mode. This view also shows you how much
time is left (at your current training intensity) to reach the next TE level. This counter
timer is updated in real-time as your intensity changes.
You can just follow the TE level, or set a specific target level before you start your training
session.
To train with a TE target level
1. Press [View Back] in TRAINING mode until you see the TE view.
2. Adjust the target level by keeping [Light -] pressed while in TE view.
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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.
To set the Training Effect target:
1. Switch to the Training Effect view in TRAINING mode.
2. Keep [Light -] pressed to increase the TE value to your target.
3. Start the log recorder.
NOTE: You cannot lock the buttons while in the Training Effect view. Switch to another
view to lock them (then switch views again as desired).
Heart beat analysis technology producing Training Effect is provided and
supported by Firstbeat Technologies Ltd.
4.6 Using heart rate limits and zones
Heart rate limit and heart rate zone settings are defined in TRAINING mode settings.
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4.6.1 Heart rate limits
Setting upper and lower heart rate limits for yourself can help you keep your exercising
at the correct intensity.
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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
Value
Description
hr limits
lower
on / off
bpm / %
Heart rate limits feature: on or off
Lower heart rate limit: according to selected units
in GENERAL settings
upper
bpm / %
Upper heart rate limit according to selected units
in GENERAL settings
alarm
on / off
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.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
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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!
4.6.2 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.
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.
en
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
Value
Description
hr zones
z1
on / off
% - %
Heart rate zone feature: on or off
Zone 1: upper and lower limit in percent of
maximum heart rate
z2
z3
tone
%
%
on / off
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.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. 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
Value
Description
int1
int1
on / off
0'00
Interval 1: on or off
Interval 1 duration: minutes and seconds
28
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Setting
Value
Description
int2
int2
warm
warm
on / off
0'00
on / off
0'00
Interval 2: on or off
Interval 2 duration: minutes and seconds
Warm up: on or off
Warm up duration: minutes and seconds
To change interval and warm-up periods settings:
1. In TRAINING mode, enter the menu (SET) and scroll with [Lap +] until you reach
INTERVAL.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
TIP: If you want to use intervals with equal time for exercise and rest, just turn on and
define interval one (INT1). Your heart rate monitor will use that time for each lap (interval).
29
5 USING SPEED AND DISTANCE MODE
The SPEED AND DISTANCE mode becomes available after you have paired a speed and
distance POD with your Suunto heart rate monitor.
5.1 Pairing a POD
To use SPEED AND DISTANCE mode, you first need to pair your Suunto heart rate monitor
with a Suunto POD.
To pair a POD:
1. In TRAINING mode, enter the menu (SET) and scroll with [Lap +] until you reach
PAIR A POD.
2. Press [Mode] to get to the first setting and select the POD type using [Lap +] and
[Light -].
3. Press [Mode] to activate pairing.
4. Turn on the POD while message TURN ON is displayed.
Use the same procedure to pair you heart rate transmitter belt.
NOTE: Before you (re)pair your POD or belt, you need to first reset the device by removing
the battery and putting it in backwards (positive side down). Then replace the battery
normally.
30
TIP: If you have paired a Cadence POD, you can switch between speed and cadence as
the main view in SPEED AND DISTANCE mode by keeping [View Back]pressed.
en
5.2 Autolap and speed limits
With the autolap feature, you can define laps in distance instead of time (interval
training). When autolap is turned on (and your speed and distance POD is activated),
your Suunto heart rate monitor shows total distance, average lap speed, and lap time
for each lap.
NOTE: When using the autolap feature, it is very important to calibrate your speed and
distance POD accurately.
Setting
Value
Description
autolap
dist.
on / off
0000
Autolap feature: on or off
Distance: lap distance according to
selected units in GENERAL settings
To change autolap settings:
1. In SPEED AND DISTANCE mode, enter the menu (SET) and scroll with [Lap +] until
you reach AUTOLAP.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
31
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
Like heart rate limits, you can turn on the speed limits feature and define the upper and
lower speed limits for yourself.
TIP: This includes an autopause feature that, when activated, will stop your session
when very slow speed is detected while using your Suunto speed and distance POD. The
session is reactivated when you speed up again.
Possible real life situation: Training on city streets
Autopause is convenient when cycling or running down city streets. You can exclude from
your log all the time spent waiting at traffic lights by using autopause.
Setting
Value
Description
limits
lower
on / off
00.0
Limits feature: on or off
Lower speed limit: according to selected
units in GENERAL settings
upper
pause
00.0
Upper speed limit: according to selected
units in GENERAL settings
Autopause feature: on / off
on / off
32
To change speed limits and pause settings:
en
1. In SPEED AND DISTANCE mode, enter the menu (SET) and scroll with [Lap +] until
you reach SPEED.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
5.3 Calibrating your POD
A Suunto POD that measures speed and distances needs to be calibrated to give you
accurate readings. The calibration procedure differs for each POD type, and you will
need to read the POD user guide to get detailed instructions.
A simple way to get a quick calibration is to run or cycle a known distance using the
POD.
1. Pair and activate your POD.
2. Start the log recorder.
3. Go a known distance.
4. Stop the log recorder.
5. Go to the CALIBRATE menu.
6. Select POD type and replace the measured distance with the actual (known)
distance.
33
TIP: The GPS POD is listed in the CALIBRATE menu, but the calibration has no effect on
the GPS POD. Use this calibration setting if you have, for example, two Bike PODs for different
bikes. You can pair one of them as GPS POD and use the calibration in the same way as you
normally would with a Bike POD.
34
6 USING TIME MODE
en
TIME mode handles the time of day in two time zones: main time and dual time.
In ALARM, TIME and DATE menus, you have the following settings:
Setting
Value
Description
alarm
alarm
time
on / off
00:00
Alarm feature: on or off
Alarm time: hours and minutes
hours / minutes / seconds Main time: hours, minutes and seconds
dual time
date
hours / minutes
year / month / day
Dual time: hours and minutes
Current date: year, month and day
6.1 Setting time and dual time
To change time and dual time:
1. In TIME mode, enter the menu (SET) and scroll with [Lap +] until you reach TIME.
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing [Mode].
4. Repeat steps 2 and 3 as needed.
5. Press [Start Stop] to exit.
35
Possible real life situation: Knowing the time at home
You are traveling abroad and you set the dual time to be the time at home. The main time
is the time at your current location. Now you always know the local time and you can quickly
check what time it is at home.
NOTE: We recommend that you set the current time at your current location as the
main time because the alarm clock operates according to the main time.
6.2 Setting the alarm
To set the alarm:
1. In TIME mode, enter the menu (SET) and scroll to ALARM using [Light -].
2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].
3. Accept the value and move to the next setting by pressing[Mode].
4. Repeat steps 2 and 3 to set the alarm time.
5. Press [Start Stop] to exit.
Alarm snooze
Deactivate the alarm by pressing [View Back]. Pressing any other button activates the
alarm snooze function. Each snooze lasts 5 minutes. The snooze function can be activated
12 times.
36
7 GENERAL FEATURES
en
7.1 Backlight
You activate the backlight by pressing [Light -]. The backlight turns off automatically.
If you want to use the backlight when changing settings, you need to activate it before
entering the settings. The backlight will re-activate whenever a button is pressed. This
feature will stay on until you exit the settings.
NOTE: Heavy use of the backlight significantly reduces battery life. To save power,
backlight blinks when used in TRAINING mode.
7.2 Button lock
You can lock and unlock the buttons in any mode by keeping [Light -] pressed.
When the buttons are locked, you can still change views and turn on the backlight.
37
TIP: We recommend you lock the buttons, for example, after you have started a training
session or are storing the device in a travel bag.
7.3 Sleep mode
You put your Suunto heart rate monitor to sleep to extend battery life or to erase the
recorded training history. Personal settings are not erased.
1. To switch to sleep mode, simultaneously keep [Start Stop], [Lap +], [Light -] and
[View Back] pressed.
2. To reactive your device, press any button.
NOTE: Basic settings need to be set each time the device is reactivated.
7.4 Connecting to a PC (optional)
If you want to do more detailed, long-term analysis, use Suunto Training Manager or
Training Manager Lite. With this software you can view in-depth figures, statistics, and
graphical representations of your training sessions.
To download your logs to a computer, you need to purchase a Suunto PC POD. The
Suunto PC POD enables simultaneous real-time monitoring of up to three persons on
a single computer.
38
8 TROUBLESHOOTING
en
Your Suunto heart rate monitor uses high frequency transmission to prevent reading
disturbances. However, exercising near overhead power lines or magnetic or electronic
devices may cause interference with the signal.
If you lose the signal, try the following:
●
●
●
●
●
Exit and then re-enter TRAINING mode.
Check that you are wearing the belt correctly.
Check that the electrode areas of the belt are moist.
Move away from any potential sources of interference.
Replace the battery (of the belt and/or wristop) if problems persist.
Pairing your transmitter belt
If you replace the belt battery or are having trouble with signal reception, you may
need to re-pair your belt with your Suunto heart rate monitor.
To re-pair the belt:
1. Remove the belt battery.
2. Reset the belt by inserting the (new) battery positive side down.
3. In your Suunto heart rate monitor, go to the PAIR A POD menu and select HR BELT.
4. Put the battery in with the positive side up and close the cover.
The same procedure can be used if you experience problems with a Suunto POD signal
reception.
39
9 CARE AND MAINTENANCE
9.1 General guidance
For all Suunto Training devices:
●
●
●
Only perform the procedures described in Suunto guides.
Do not disassemble or service your device yourself.
Protect your device from shocks, hard and sharp objects, extreme heat and
prolonged exposure to direct sunlight.
●
●
Store your device in a clean, dry environment at room temperature.
Do not place the device where it could be scratched by hard objects.
Removing scratches
Use Polywatch to remove small scratches in the screen. It is available at authorized
Suunto dealers, in most watch stores, and from Suunto Web Shop (shop.suunto.com).
A protective plastic shield can also be placed over the screen to prevent scratches.
Cleaning and chemicals
Clean your device with a moist cloth. For stubborn marks, use a mild soap. Do not use
gasoline, cleaning solvents, acetone, alcohol, insect repellents, paint, or other strong
chemicals on your device.
40
9.2 Changing strap length
If you have a strap with a latch buckle, you can change the strap length by removing
the buckle and cutting the strap as illustrated here.
en
TIP: Remove one piece at a time and test the new length to ensure you do not remove
too many.
9.3 Changing straps
There are many different straps available for your Suunto heart rate monitor. Visit the
Suunto Web Shop (shop.suunto.com) to see what is available.
Change to a new strap 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.
44
10 SPECIFICATIONS
en
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 (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:
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.
All rights reserved.
Firstbeat & Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat
Technologies Ltd. All rights reserved.
10.3 Copyright
Copyright © Suunto Oy 2007. All rights reserved. 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. Its contents
shall not be used or distributed for any other purpose and/or otherwise communicated,
disclosed or reproduced without the prior written consent of Suunto Oy.
46
This document content is subject to change at any time without notice. Suunto shall
not give any warranties, whether express or implied, including without limitation that
this documentation is accurate, comprehensive or error-free. The latest version of this
en
10.4 CE
The CE mark is used to mark conformity with the European Union EMC directives
89/336/EEC and 99/5/EEC.
10.5 ICES
This Class [B] digital apparatus complies with Canadian ICES-003.
10.6 FCC
Suunto t3d and Suunto t4d comply with Part 15 of the FCC limits for class B digital
devices. This equipment generates, uses, and can radiate radio frequency energy and,
if not installed or used in accordance with the instructions, may cause harmful
interference to radio communications. There is no guarantee that interference will not
occur in a particular instance. If this equipment does cause harmful interference to
other equipment, try to correct the problem by relocating the equipment.
Consult an authorized Suunto dealer or other qualified service technician if you cannot
correct the problem. Operation is subject to the following conditions:
47
●
●
This device cannot cause harmful interference.
This device must accept any interference received, including interference that
may cause undesired operation
Repairs should be made by authorized Suunto service personnel. Unauthorized repairs
will void warranty.
This product has been tested to comply with FCC standards and is intended for home
or office use.
FCC WARNING: Changes or modifications not expressly approved by Suunto Oy could void
your authority to operate this device under FCC regulations.
10.7 Patent notice
This product is protected by the following patents and patent applications and their
corresponding national rights: US 11/432,380, US 11/181,836, US 11/169,712, US
11/154,444, US 12/145,766, US 11/808,391, US 7,526,840, USD 603,521, USD 29/313,029,
US 7,192,401, US 7460901 and EU Design 000528005-0001/000528005-0010. Additional
patent applications have been filed.
48
11 DISCLAIMERS
11.1 User’s responsibility
This instrument is intended for recreational use only. Suunto heart rate monitors must
not be used as a substitute for obtaining measurements that require professional or
laboratory-quality precision.
11.2 Warnings
If you have a pacemaker, defibrillator, or other implanted electronic device, you use
the transmitter belt at your own risk. Before using it, we recommend an exercise test
with your Suunto heat rate monitor and belt under a doctor’s supervision. Exercise may
include some risk, especially for those who have been inactive. We strongly advise you
to consult your doctor prior to beginning a regular exercise program.
50
Index
heart rate zones, 26
A
I
activity class, 14
alarm, 36
interval, 28
snooze, 36
L
B
logbook, 19
backlight, 37
button lock, 37
M
maximum heart rate, 16
menu
C
calibrate, 33
ALARM, 35
changing strap, 41
changing strap length, 41
AUTOLAP, 31
DATE, 35
GENERAL, 11
PERSONAL, 13
SPEED, 32
G
GENERAL settings, 11
TIME, 35
modes
H
heart rate limits, 25
SPEED AND DISTANCE, 30
51
TIME, 35
T
totals, 21
training
P
starting training session, 18
PERSONAL settings, 11
training session, 18
Training Effect, 22
transmitter belt
R
replacing
putting on, 17
replacing battery, 43
belt battery, 43
wristop battery, 42
W
S
warm up, 28
setting
activity class, 14
heart rate limits, 25
heart rate zones, 27
maximum heart rate, 16
settings
GENERAL, 11
PERSONAL, 11
sleep mode, 38
52
SUUNTO HELP DESK
Global
+358 2 284 1160
USA (toll free)
Canada (toll free)
1-800-543-9124
1-800-267-7506
Copyright © Suunto Oy 4/2010.
Suunto is a registered trademark of Suunto Oy.
All Rights reserved.
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