EN
Training / Speed and Distance mode Time mode Logbook Starts and stops the stopwatch Total of all training Resets the stopwatch c 2 se Switches between the modes Shortcuts Backlight Switches between the modes Shortcuts 2 sec Enters and exits the Settings and other submodes Backlight
EN WELCOME Congratulations on choosing Suunto t3 as your training partner. The Suunto t3 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t3 goes beyond conventional heart rate monitors by showing Training Effect (TE). Training Effect tells you in real time how much a workout improves your condition.
1. Getting started ........................................................................... 4 1.1. Setting up Suunto t3 ............................................................... 5 1.2. Activity class (act class) ........................................................... 5 1.3. Suunto t3 at a glance .............................................................. 7 1.3.1. Time mode .................................................................... 9 1.3.2. Training mode ............................
4.3. Suunto Training World ........................................................... 5. Care and maintenance ................................................................ 5.1. General instructions .............................................................. 5.2. Water resistance .................................................................. 5.3. Changing the strap length ....................................................... 5.4. Replacing the battery ............................................
1. GETTING STARTED The buttons are named on the back of the device according to the functions they perform. However, in this user's guide the names are simplified as shown in the table below. Name on back of device Name in User's Guide + / lap UP Mode ENTER - / Light DOWN Alt / Back BACK Start / Stop START In Totals and Logbook, small arrows on the screen indicate the buttons that you can navigate with. The buttons' functions depend on the length of the press.
1.1. Setting up Suunto t3 When you press a button on your new Suunto t3 for the first time, you will be asked to define some basic settings. Use the UP and DOWN buttons to change the values, accept and move to the next item by pressing the ENTER button. The figure below shows you how to set up your device for the first time. Adjust with UP and DOWN buttons. Accept with ENTER button. Carry on setting up the time, date, units and personal settings.
physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information. Your activity class will not be automatically decreased if, for example, you engage in less strenuous activity, but you should manually decrease your activity class if you think that it has decreased over time. See the table below for information on determining your activity class.
Activity description Activity class Endurance athlete (International level) 13 - 15 hours per week 9.5 More than 15 hours per week 10 1.3.
NOTE * In order to connect your device to a PC, an optional Suunto PC POD and Suunto software are required. In any of the above modes, a long press of the ENTER button will take you to that mode's Settings menu. In Time mode, a short press of the START button will take you to Logbook and a short press of the UP button accesses Totals. The figure below shows the functionality of each of these submodes.
Totals In Totals you can view the total values of your sessions for: - this week - last week - 6 last months Logbook In Logbook you can view your last 15 activities’: - Training Effect - duration - calories consumed - average heart rate - peak heart rate - time spent in and out of zones or limits Settings menu Each mode has its own settings menu where you can define the settings related to that mode. 1.3.1. Time mode Here you can see the functionality of the buttons used in Time mode.
GO TO LOGBOOK CHANGE SHORTCUT: - DAY - DATE - DUAL TIME - CONNECT TO PC (LONG PRESS) GO TO TOTALS 2 sec GO TO TIME SETTINGS LIGHT The light The light can be activated in any mode at any point by short pressing the DOWN button. If you want to use the light in Settings, Logbook or Totals, the light must be activated before entering them. The alarm snooze Only the BACK button deactivates the alarm; pressing any other button activates the snooze function, which lasts for 5 minutes.
1.3.2. Training mode Here you can see the basic functionality of the buttons used in Training mode as well as options for the shortcut, which is in the bottom line of the display.
1.3.3. Speed and Distance mode The Speed and Distance mode is available when you have paired an optional speed and distance POD with your Suunto t3. Here you can see the functionality of the buttons used in Speed and Distance mode. START/STOP CHANGE SHORTCUT: - DAYTIME - AVG SPEED - DISTANCE - CHRONO - ALSO HR RELATED SHORTCUTS, IF HR BELT IS ON LAP/RESET (LONG PRESS) 2 sec GO TO SPEED AND DISTANCE SETTINGS LIGHT - CHANGE TRAINING EFFECT TARGET (LONG PRESS) 1.3.4.
Time mode settings Symbol Setting Options Alarm Alarm: on/off Time Time: Dual time: hours/ minutes hours/ minutes/ seconds Date Date: year/ month/ day Personal Weight Height General Tones: on/off Heart rate: Height: bpm/ % cm/ft Alarm time: hour/min Activity class Max heart Sex rate Date of birth Weight: kg/lb Date: ddmm/ mmdd Time: 12h/24h Speed: km/h, mph, time/km, time/mile 13
Training mode settings Symbol Setting Options Heart rate zones Zone 1: lower/ upper % Zone 2: upper % Zone 3: upper % Heart Heart Lower limit Upper rate limits rate limit limits: on/ off 14 Alarm: on/off Intervals Interval 1: on/off Interval 1: Interval 2: Interval 2: minutes/ on/off minutes/ seconds seconds Pair a POD Pair: heart rate belt / Foot POD / Bike POD / GPS POD General Tones: on/off Heart rate: Height: bpm/ % cm/ft Weight: kg/lb Warm up: on/ off Warm up: minutes/ seconds Time
Speed and Distance mode settings Symbol Setting Options Autolap Autolap: on/off Distance Speed Limits: on/off Lower limit Upper limit Calibrate Calibrate: Foot POD/ Bike POD Pair a POD Pair: heart rate belt / Foot POD / Bike POD / GPS POD General Tones: on/off Heart rate: bpm/ % Height: cm/ft Weight: kg/lb Time: 12h/24h Date: ddmm/ mmdd Speed: km/h, mph, time/km, time/mile Please refer to Section 2.2 Settings for more information on how to define the device's settings.
2. BEFORE TRAINING 2.1. The heart rate transmitter belt and speed and distance PODs 2.1.1. Putting on the heart rate transmitter belt The heart rate transmitter belt is an integral part of Suunto t3's functionality, so it's important that you know how to wear it correctly. We recommend that you wear the transmitter against your bare skin to ensure flawless operation. • The electrodes must be wet during the exercise.
After switching to Training mode, Suunto t3 displays two bars while it is seeking the HR belt signal. Instead of your heart rate, "00" is shown in the center of the display if no heart rate belt is found. Once the device has found the signals, your heart rate or speed and distance information will be displayed in the center of the screen. NOTE For detailed instructions on how to pair and calibrate your optional speed and distance POD, please refer to the POD's own user's guide.
2.1.2. Wireless speed and distance PODs Optional wireless speed and distance PODs are light, easy-to-use, and accurate. Since the devices (Suunto Foot POD, Suunto Bike POD, and Suunto GPS POD) differ from each other, they come with separate user's guides, which you should read for more detailed information on their use.
Alarm settings In the Alarm menu, you can set the alarm on or off and set the alarm time. Accept the settings with a short press of the Enter button, which also moves you on to the next menu item. Time settings In the Time menu, you can set the time and dual time. Accept the settings with a short press of the Enter button, which also moves you on to the next menu item. Date settings In the Date menu, you can set the day, month, and year.
NOTE See the table in Section 1.2, Activity class for information on activity class descriptions. General settings In the General menu, you can set the button tones on or off and choose the units and format the information is displayed in. Accept the settings with a short press of the Enter button. 2.2.2. Training mode settings This figure shows how to enter the Training mode Settings menu and its different items. 2 sec Long press the ENTER button in Training mode to enter Training settings menu.
After training, you can see how much of the session was spent in each zone. Each zone is a range of heart rates expressed as a percentage of your maximum heart rate (which is calculated based on the age you enter in the Personal settings menu). Accept the settings with a short press of the ENTER button, which also moves you on to the next menu item.
The average heart rate is also a useful measure during training where the heart rate levels vary a lot, such as biking in hilly terrain. In these cases, the target zone limits are less practical than the average heart rate. Heart rate limit settings In the Heart Rate Limit menu, you can set the heart rate limits on or off, define the upper and lower limits, and set the heart rate alarm on or off.
Intervals settings In the Intervals menu, you can set interval 1 and 2 on or off and define their times. You can also set the warm-up timer on or off and define its time. Accept the settings with a short press of the Enter button, which also moves you on to the next menu item. Pair a POD settings In the Pair a POD menu, you can pair your Suunto t3 with your heart rate transmitter belt, Suunto PC POD, Suunto Foot POD, Suunto Bike POD or Suunto GPS POD.
2 sec Long press the ENTER button in Speed and Distance mode to enter Speed and Distance settings menu. Use UP and DOWN buttons to toggle between the following Speed and Distance setting submenus: autolap, speed, calibrate, pair a POD and general. Autolap settings In the Autolap menu, you can set the autolap function on or off and set the distance for each lap.
Pair a POD settings See Section 2.2.2 Training mode settings for information on Pair a POD settings. General settings See Section 2.2.1 Time mode settings for information on General settings. 2.3. Training Effect A unique feature of Suunto t3 is its ability to record and display Training Effect. Training Effect (TE) shows the effect of a workout on your aerobic fitness on a simple one-to-five scale.
4.0 - 4.9 Highly improving TE Rapidly improves aerobic fitness if repeated 1–2 times a week. A few easier exercise sessions (TE 1–2) needed for recovery. 5.0 Over-reaching TE Dramatic increase in aerobic fitness if adequate recovery is allowed afterwards. High demand for recovery. Increased risk of overtraining if repeated too often.
Training Effect reached so far in the workout: 3.8 (Improving) Peak level. If there has been a period of lower intensity, your current level may be lower. To reach higher TE than 3.8 from this workout, you need to increase the intensity so that this graph pushes the peak mark higher. Bottom row: Next TE level is 4.0 but you can not reach it with the current intensity. (Time indicator -:-- means that you have to increase intensity to reach the target.
3.1. Using Training Effect targets You can increase the Training Effect target by long pressing the DOWN button while the Training Effect shortcut is displayed. This automatically updates the recommended duration of the session. 2s Long press the DOWN button to increase the Training Effect target. ec 3.2. Training without set targets The stopwatch is activated by short pressing the START button in Training mode. It can be seen in the top row in Training mode.
Pressing the UP button, when the stopwatch is running, stores the split time and displays it in the top row of the Suunto t3. It also displays the average heart rate and shows the lap time. After 3 seconds, the display jumps back to the stopwatch. This number indicates the ongoing lap. While training, the stopwatch displays either the real-time Training Effect or heart rate in the center of the screen. You can switch between the two by long pressing the BACK button.
ec 2s Long pressing the UP button when the stopwatch is stopped resets the stopwatch. If your peak heart rate in the most recent session exceeded the maximum heart rate defined in Personal Settings, Suunto t3 will ask if you want to update your maximum heart rate value after resetting the stopwatch. If you want to update your maximum heart rate, press the DOWN button. Pressing the BACK button takes you back to Training mode without updating your maximum heart rate. 3.3.
Pressing the BACK button changes the shortcut at the bottom of the display. NOTE If Autolap is set off, the average speed shown is the average speed from the start of the previous lap and the lap time is the time from the start of the last lap. 4. AFTER TRAINING Once you have finished your training, your Suunto t3 can provide you with detailed information on your performance. In this section, we'll look at the Totals and Logbook functions, as well as Suunto's online training community, www.suunto.
Press the ENTER button to scroll through the logs. Use the UP and DOWN buttons to view the summary of a particular log: Training Effect, average and peak heart rate etc. Move back in the summary using the BACK button. Depending whether you had set the heart rate limits or heart rate zones on or off during the training, the Logbook will display information relating to either heart rate zones or heart rate limits, or neither if both were turned off or your Training Effect was less than 1.1.
When in the Totals submode, use the UP and DOWN buttons to choose the period you wish the view. The ENTER and BACK buttons are used to view the different totals, for example Training Effect total, calorie consumption totals, and distance totals. The figure below shows how to navigate within the Totals menu. Press the UP button in Time mode to view the totals of your training. Long press ENTER button to exit the Totals.
4.3. Suunto Training World Suunto Training World, Suunto's training-specific Web site, is dedicated to helping athletes and fitness enthusiasts at all levels achieve their goals. You'll find this site the perfect training partner for running, cycling, aerobics, spinning, walking and the whole range of endurance and team sports. Whether you're working toward a marathon, or aiming for weight loss and a healthy heart, Suunto Training World is a valuable resource for tips, news and inspiration.
• • You can wipe your Suunto t3 clean with a cloth lightly moistened with warm water. If there are stubborn stains or marks, you can apply mild soap to the area. Do not expose your Suunto t3 to strong chemicals, such as gasoline, cleaning solvents, acetone, alcohol, insect repellents, adhesives and paint, as they will damage the unit’s seals, case and finish. 5.2. Water resistance Your Suunto t3 is water resistant up to 30 m/100 ft and the transmitter belt to 20m/66ft according to ISO 2281 standard (www.
• • • Shorten the strap by cutting along the grooves on the inner surface. You can do this for instance with scissors. If you are unsure of the correct length, cut the pieces one by one and test the length after cutting each piece. Cut in turns from both sides of the strap to keep the sides equally long. Be careful not to shorten the strap too much. Replace the spring bars into the last pin holes of both sides of the strap.
Your Suunto t3 operates on a 3-Volt lithium cell, type: CR 2032. The life expectancy is approximately 12 months of operation with an average of 4 hours of training a week. The higher your average amount of training hours a week, the shorter the battery's life expectancy will be. NOTE To reduce the risk of fire or burns, do not crush, puncture or dispose of used batteries in fire or water. Only replace them with manufacturerspecified batteries. Recycle or dispose of used batteries properly. 5.4.1.
NOTE If the threads of the battery compartment cover are damaged, please send your device to an authorized Suunto representative for service. NOTE Replace the battery with extreme care to ensure that your Suunto t3 remains water resistant. Careless battery replacement may void the warranty. NOTE Heavy use of the backlight will significantly reduce battery life. 5.4.2.
NOTE We recommend that you replace the battery cover and the O ring simultaneously with the battery to ensure that the transmitter remains clean and water-resistant. Replacement covers are available with replacement batteries. NOTE Battery covers of the transmitter belt and Suunto t3 are not interchangeable. 6. TECHNICAL SPECIFICATIONS General.
Calendar clock. • Resolution: 1 s. Programmed until 2050 Stopwatch. • Stopwatch range: 99 hours. Lap time range: 99 hours. Lap/split times: 50/log • Resolution: 0.1 s Heart rate data. • Display range: 30 - 240 bpm • Heart rate limits: 30 - 240 bpm • Maximum heart rate for percentage display: 240 bpm Transmitter belt. • Water-resistance: 20 m/66 ft (ISO 2281) • Weight: 61 g • Frequency: 2.465 GHz Suunto ANT compatible • Transmission range: Up to 10 m/30 ft • User-replaceable battery: CR2032 7.
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. Its content is subject to change at any time without notice. The latest version of this documentation can always be downloaded at www.suunto.com. 7.2. Trademark Suunto, Suunto t3, Replacing Luck, their logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy.
8.2. Warnings If you have a pacemaker, defibrillator, or other implanted electronic device, you use the transmitter belt at your own risk. Before you start using a transmitter belt, we recommend an exercise test under a doctor’s supervision. This will ensure the safety and reliability of the pacemaker and transmitter belt when used simultaneously. Exercise may include some risk, especially for those who have been sedentary.
There are no express warranties except as listed above. Suunto Oy and its subsidiaries shall in no event be liable for any incidental or consequential damages arising from the use of or inability to use the product. Suunto Oy and its subsidiaries do not assume any responsibility for losses or claims by third parties that may arise through the use of this device.
8.7. FCC compliance This device complies 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.
9. DISPOSAL OF THE DEVICE Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative.
COPYRIGHT This publication and its contents are proprietary to Suunto Oy. Suunto, Wristop Computer, Suunto D6, Replacing Luck and their logos are registered or unregistered trademarks of Suunto Oy. All rights reserved. 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. Its content is subject to change at any time without notice.
Suunto's heart rate monitors can be registered online at www.suunto.com. All warranties are limited and are subject to the restrictions given in the instruction manual. This warranty does not cover the damage to the product resulting from improper usage, improper maintenance, neglect of care, alteration, improper battery replacement or unauthorized repair.
Model of heart rate monitor: Date of purchase Serial number: Store Country Place of purchase/Store name Store City Store stamp with date of purchase Name City E-mail Country Address Telephone Signature
CUSTOMER SERVICE CONTACTS COORDONNÉES DU SERVICE CLIENTS, KUNDENDIENSTE, DATOS DE CONTACTO DE ATENCION AL CLIENTE, NUMERI UTILI PER IL SERVIZIO CLIENTI, KLANTENSERVICE, ASIAKASPALVELUN YHTEYSTIEDOT, KUNDSERVICE, KONTAKTER Global Help Desk Suunto USA Phone Canada Phone Suunto website +358 2 284 11 60 +1 (800) 543-9124 +1 (800) 776-7770 www.suunto.com COPYRIGHT This publication and its contents are proprietary to Suunto Oy.
Suunto Oy 5/2006
