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 2s 2s ec Shortcuts Button lock ec Shortcuts Button lock Backlight Backlight Quick Exit (x) to time mode (when in Menu, Totals, Logbook and Coach) 2 sec Enters and exits the Settings and other submodes Switches between the modes
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. Suunto t3 at a glance .................................................................... 5 1.1. Navigating in the modes and menus ............................................. 6 1.2. Button symbols and functions .................................................... 7 1.3. Button lock .......................................................................... 7 2. Getting started ........................................................................... 8 2.1. Setting up Suunto t3 .......................
3. Before training .......................................................................... 3.1. Putting on the heart rate transmitter belt ....................................... 3.2. Heart rate signal troubleshooting ............................................... 3.3. Heart rate limit settings ........................................................... 4. Training .................................................................................. 4.1. Using Training Effect targets ......................
9.2. Patent notice ...................................................................... 10. Disclaimers ............................................................................ 10.1. User's responsibility ............................................................. 10.2. Warnings ......................................................................... 10.3. CE ................................................................................. 10.4. ICES ................................................
1.
1.1. Navigating in the modes and menus In any of the modes, a long press of the MODE 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 + button accesses Totals. The following figure shows the functionality of each of these submodes.
1.2. Button symbols and functions The buttons are named according to the functions they perform. However, in this user's guide the names are simplified as shown in the table below. Button names on device Name in User's Guide + / Lap + Mode MODE - / Light - 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.
When the buttons are locked, you still have access to shortcuts and backlight. 2s ec 2. GETTING STARTED Before you are able to make the most of your Suunto t3, it's worth taking some time to personalize it to suit your individual needs and preferences. 2.1. 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 + and - buttons to change the values, accept and move to the next item by pressing the MODE button.
Adjust with + and – buttons. Accept with MODE button. Carry on setting up the time, date, units and personal settings. After this Suunto t3 will go into Time mode and will be ready for operation. NOTE Your maximum heart rate is determined using the formula 210 minus 0.65 times your age, which is automatically calculated from the date of birth that you enter. If you know your real maximum heart rate, you should use that instead of the calculated value. Navigating in the Settings menus is very easy.
2.2. Activity class (act class) Important: Your activity class is another one of the settings that you are asked to define when you set up your device for the first time. Your activity class is a measure of your current activity level. By entering your current activity class (1 - 10) into your Suunto t3, the device will be able to give much more accurate calorie consumption information.
Activity description Activity class No regular participation in recreation- Always avoid exertion, whenever possible. 0 al sports or heavy physical activity. Walk for pleasure, routinely use stairs, occasionally 1 exercise sufficiently to cause heavy breathing or perspiration. Regular participation in recreational 10 - 60 minutes per week sports or work requiring modest physical activity, such as yard work, Over 1 hour per week nordic walking or moderate-intensity cycling.
2.3. Time mode Here you can see the functionality of the buttons used in Time mode. This will help you get started with using the basic functions of your Suunto t3. Additionally, you will find options for the shortcut, which is in the bottom line of the display.
Take a look at the following table showing the different Time mode settings and the items you can define in them.
When the alarm is on, you will see the symbol in the display. 2.3.2. Time settings In the Time menu, you can set the time and dual time. Accept the settings with a short press of the MODE button, which also moves you on to the next menu item. 2.3.3. Date settings In the Date menu, you can set the day, month, and year. Accept the settings with a short press of the MODE button, which also moves you on to the next menu item. 2.3.4.
2.3.5. 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 MODE button. Light The light can be activated in any mode at any point by short pressing the - button. If you want to use the light in Settings, Logbook or Totals, the light must be activated before entering them.
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.
NOTE It is not possible to reset the stopwatch while it is running. You must stop it before resetting it. NOTE If the stopwatch is running, and you switch back to the Time mode, the stopwatch will be displayed on the top of the screen. To stop the stopwatch go back to the Training mode.
Please note the difference between training 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, whereas for Training Effect it is enough just to reach the desired TE value once during the workout. Measured TE Description Result of the workout 1.0 - 1.9 Minor TE Enhances recovery (short workout) or develops base endurance (over 1 hour session). Ideal for fat burning.
Suunto t3 shows the Training Effect in two ways. The lower right side of the display shows it as a graph. It is so shown as a number in the center of the screen instead of the heart rate reading. The TE of each workout is defined by the highest number (from 1.1 to 5.0) reached during the workout. The peak TE reached stays visible on the graph. If you want to further increase the effect after a lower intensity period, you need to work-out harder to push the peak higher.
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.
2 sec Long press the MODE button in Training mode to enter Training settings menu. Use + and – buttons to toggle between the following Training setting submenus: heart rate zones, heart rate limits, intervals, pair a POD and general. Take a look at the following table showing the different Training mode settings and the items you can define in them.
Symbol 22 Setting Options Heart rate Heart rate zones zones: on/off Zone 1: Zone 2: lower/ up- upper % per % Zone 3: upper % Heart rate Heart rate limlimits its: on/ off Lower limit Alarm: on/off Interval Interval 1: on/off Interval 1: Interval minutes/ 2: on/off seconds Pair a POD Pair: heart rate belt / Foot POD / Bike POD / GPS POD General Tones: on/off Heart rate: bpm/ % Upper limit Height: cm/ft Interval 2: minutes/ seconds Weight: kg/lb Tones: on/off Warm up: on/off Warm up: mi
2.4.3. Heart rate zone settings In the Heart Rate Zone menu, you can define the 3 heart rate zones and set the tones on or off. The 3 heart rate zones are useful in training as they record how much of your training is spent within specific heart rate zones, or if you want to give yourself a long enough warm-up, or keep your heart rate at an optimum level for fat burning. After training, you can see how much of the session was spent in each zone.
NOTE The heart rate zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. 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. 2.4.4. Intervals settings In the Intervals menu, you can set interval 1 and 2 on or off and define their times.
2.5. 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.
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: Weight: Time: Date: Save: Foot, Bike cm/ft kg/lb 12h/24h ddmm/ ask/all or GPS: mmdd /km, mph, /mi, km/h 2.5.1. Autolap settings In the Autolap menu, you can set the autolap function on or off and set the distance for each lap.
2.5.2. Speed settings In the Speed menu, you can set the speed limit on or off and define the upper and lower speed limits. 2.5.3. Calibrate settings In the Calibrate menu, you can calibrate your Suunto Foot POD or Suunto Bike POD. An alternative way of calibrating your POD is to run or cycle a known distance, say 10 km, using the POD. If you do not reset the stopwatch after completing the distance, you can correct the distance shown, for example 9.6 km, from the settings.
3. BEFORE TRAINING 3.1. 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. Raise the transmitter a little off your chest and moisten the electrode area on the side in contact with your skin.
After switching to Training mode, Suunto t3 displays "HR" while it is seeking the HR belt signal. Instead of your heart rate, "HR" 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. 3.2.
• If you have been using the belt for some time, the battery may need changing. For instructions on how to change the transmitter belt's battery, see Section 7.4.2. Replacing the battery of the heart rate belt. 3.3. 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.
4. TRAINING Once you have your Suunto t3 set up as you like it, it's time to get out and start training. For detailed information on training and tips on how to maximize its effectiveness, download Suunto Training Guidebook from www.suunto.com/training. There are three alternative ways to use your Suunto t3 in training: using Training Effect targets, training without targets, and using the Speed and Distance display. 4.1.
Pressing the START button starts the stopwatch. Pressing the START button again, stops the stopwatch. Pressing the + 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.
Pressing the BACK button changes the shortcut at the bottom of the display. Some shortcuts are only available when connected to speed and distance POD. After you have stopped the stopwatch, you can reset it by long pressing the + button. The Suunto t3 asks if you want to save the log and resets the stopwatch. ec 2s If you answer "no", you will see the following view. If you answer "yes", the log will be deleted. The Logbook saves a place for 15 logs.
If you want to update your maximum heart rate, press the – button. Pressing the BACK button takes you back to Training mode without updating your maximum heart rate. 4.3. Using the Speed and Distance displays While training, the Speed and Distance mode provides additional information to help you monitor and adjust your training.
5. 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 Logbook and Totals functions, as well as Suunto's online training community, www.suunto.com/training. 5.1. Training Logbook Immediately after finishing your training, one of the first things you'll want to do is review all the data recorded during the session.
If you are interested in more detailed, long-term analysis, you might be interested in Suunto's PC software. You can use it to view in-depth figures, statistics, and graphical representations of all the training sessions performed with your Suunto t3. Please see www.suunto.com/training for more details. NOTE To download your logs to a PC, you will need the Suunto PC POD, which is available as an accessory. The Suunto PC POD enables simultaneous real time monitoring of up to three athletes on a PC screen.
Press the + button in Time mode to view the totals of your training. Long press MODE button to exit the Totals. Pressing the MODE button takes you through your training totals for this week: number of workouts, training time, calories etc. In each display, you can use the + and – buttons to change between the view for this week, last week, and for each month for the past 6 months. Press the BACK button to return to the previous display.
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. Take a tour of the site at www.suunto.com/training. Learn about new Suunto training products, gather training tips, participate in discussions, keep abreast of training news, and motivate yourself with the stories of Suunto Ambassadors. 5.4.
• • • Always protect your Suunto t3 from shocks, hard and sharp objects, extreme heat and prolonged exposure to direct sunlight. If not in use, store your Suunto t3 in a clean and dry environment at room temperature. In order to prevent the face from becoming scratched, the device should not be stored in the bottom of a bag or other place where it could come into contact with hard objects.
NOTE Even though both the Suunto t3 and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t3 and the transmitter belt impossible. 7.3. Changing the strap length The strap length of some Suunto t3 models can be adjusted for a perfect fit. Follow the steps below: • Remove the buckle by releasing the spring bars with a pin, paper clip or other sharp object. • Remove both spring bars from the pin holes.
7.4. Replacing the battery You can replace the battery in both the Suunto t3 and the heart rate transmitter belt. In this section we see how to do this. 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. Your Suunto t3 will display the symbol when the battery starts running low.
1. 2. 3. 4. 5. 6. Use a coin to open the battery compartment on the back of your device. Ensure that the O ring and all surfaces are clean and dry. Remove the old battery. Place the new battery into the battery compartment with the positive side facing up. Slide the battery gently against the contact plate on the side, ensuring that it does not break or bend out of place. When replacing the cover, rotate it carefully counter-clockwise with your thumb in order to align the threads.
NOTE Heavy use of the backlight will significantly reduce battery life. 7.4.2. Replacing the battery of the heart rate belt The average expected battery life of the transmitter belt is 300 hours of use in ideal operating temperatures. If your Suunto t3 does not receive a signal when the transmitter belt is active, you might need to replace the battery. To replace the battery: 1. Use a coin to open the battery compartment cover on the backside of the transmitter belt.
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. 8.
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 9. INTELLECTUAL PROPERTY 9.1. Trademark Suunto, Suunto t3, Replacing Luck, their logos, and other Suunto brand trademarks and made names are registered or unregistered trademarks of Suunto Oy. All rights are reserved.
10.2. 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.
2. 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 the warranty. Tested to comply with FCC standards. 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. 11.
CUSTOMER SERVICE CONTACTS 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, Wristop Computer, Suunto t3 and their logos are registered or unregistered trademarks of Suunto Oy. All rights reserved.
Suunto Oy 5/2006, 9/2006, 6/2007, 2/2008
