en USER GUIDE 1 2
MODES & VIEWS Time • weekday • date • seconds • dual time • empty Training • training effect • calories • average heart rate • lap time • time Speed & Distance • distance • average speed • maximum speed • lap time • time Note: Additional views available depending on paired devices.
1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2 Defining main settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.1 General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.2 Personal settings . . . . . . . . . . . .
.3 Calibrating your POD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Using TIME mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5.1 Setting time and dual time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5.2 Setting the alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
9.4 CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9.5 FCC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9.6 Patent notice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9.7 Disposal of device . . . . . . . . . . . . . . . . . . .
1 INTRODUCTION en Thank you for choosing Suunto t3c as your training companion. Suunto t3c is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t3c 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.
2 DEFINING MAIN SETTINGS 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. 2.1 General settings The GENERAL settings define measurement units, time and date format, as well as button tone use.
Setting Foot Bike Gps Value en Description km/h , /km , mph Foot POD units: kilometers per hour, distance in , /mi kilometers, miles per hour, or distance in miles km/h , /km , mph Bike POD units: same options as Foot POD , /mi km/h , /km , mph GPS POD units: same options as Foot POD , /mi 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.
2.2 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.
4. Repeat steps 2 and 3 as needed. 5. Press [Start Stop] to exit. en TIP: Weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 2.2.1 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.
● ● ● ● 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: ● 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.
2.2.2 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximum heart rate (MAX HR) using the formula 210 – (0.65 x AGE). If you know your real maximum, you should use that value.
3 USING TRAINING MODE The TRAINING mode handles measurement of all your training activity. NOTE: Even though both Suunto t3c and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t3c and the transmitter belt impossible. 3.1 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.
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. 3.
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. 3.3 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: ● Lock the buttons to avoid accidentally stopping your log recorder.
3.4 After training en 3.4.1 Viewing training logs Your Suunto heart rate monitor can store each training session in the logbook.
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). 3.4.2 Viewing training totals Your Suunto heart rate monitor can store your training sessions and summarize the data according to weeks and months.
3.5 Using Training Effect en 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.
Training Effect Result 5.0 Over-reaching Description 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.
2. Keep [Light -] pressed to increase the TE value to your target. 3. Start the log recorder. en 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. 3.6 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings. 3.6.
Setting Value lower bpm / % upper bpm / % alarm on / off Description 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. 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.
3.6.2 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.
Setting Value z1 %-% z2 z3 tone % % on / off Description 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 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.
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.
2. 3. 4. 5. 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]. Repeat steps 2 and 3 as needed. 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).
4 USING SPEED AND DISTANCE MODE en The SPEED AND DISTANCE mode becomes available after you have paired a speed and distance POD with your Suunto heart rate monitor. 4.1 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.
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. 4.2 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.
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.
To change speed limits and pause settings: 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. 4.3 Calibrating your POD A Suunto POD that measures speed and distances needs to be calibrated to give you accurate readings.
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.
5 USING TIME MODE 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 alarm alarm time dual time date Value on / off 00:00 hours / minutes / seconds hours / minutes year / month / day Description Alarm feature: on or off Alarm time: hours and minutes Main time: hours, minutes and seconds Dual time: hours and minutes Current date: year, month and day 5.
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. 5.2 Setting the alarm To set the alarm: 1.
6 GENERAL FEATURES 6.1 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. 6.2 Button lock You can lock and unlock the buttons in any mode by keeping [Light -] pressed.
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. 6.3 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.
7 TROUBLESHOOTING 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.
8 CARE AND MAINTENANCE en 8.1 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.
8.2 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. TIP: Remove one piece at a time and test the new length to ensure you do not remove too many. 8.3 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.
en 8.4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty.
NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 8.
en 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.
9 SPECIFICATIONS 9.1 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.
● Limits: 30 to 230 ● Maximum for percentage display: 240 en 9.2 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. 9.3 Copyright Copyright © Suunto Oy 2007. All rights reserved.
9.4 CE The CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC and 99/5/EEC 9.5 FCC 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.
WARNING: FCC WARNING: Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations. 9.6 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 11/169712, US 11/154,444, US 10/523,156, US 10/515,170 and EU Design 000528005-0001/000528005-0010. Additional patent applications have been filed. 9.
10 DISCLAIMERS 10.1 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. 10.2 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.
Index A G activity class, 9 alarm, 31 snooze, 31 general guidance, 35 GENERAL settings, 6 B backlight, 32 button lock, 32 C calibrate, 28 changing strap, 36 changing strap length, 36 cleaning the device, 35 H heart rate limits, 19 heart rate zones, 21 I interval, 22 L logbook, 15 log recorder, 13 D M disposal of device, 43 maximum heart rate, 11 menu ALARM, 30 45
AUTOLAP, 26 DATE, 30 GENERAL, 6 PERSONAL, 8 SPEED, 27 TIME, 30 modes SPEED AND DISTANCE, 25 TIME, 30 TRAINING, 12, 13 P pair, 25, 34 PERSONAL settings, 6 R removing scratches, 35 replacing belt battery, 38 wristop battery, 37 S setting 46 activity class, 9 heart rate limits, 19 heart rate zones, 21 maximum heart rate, 11 settings GENERAL, 6 PERSONAL, 6 sleep mode, 33 T totals, 16 training log recorder, 13 starting training session, 13 Training Effect, 17 TRAINING mode, 12, 13 transmitter belt putting o
SUUNTO CUSTOMER SERVICE SERVICE CLIENT SUUNTO, SUUNTO KUNDENDIENST, SERVICIO AL CLIENTE DE SUUNTO, ASSISTENZA CLIENTI SUUNTO, SUUNTO KLANTENSERVICE, SUUNNON ASIAKASPALVELU, SUUNTOS KUNDTJÄNST, SERVIÇO AO CLIENTE DA SUUNTO, SUUNTO 客户服务, SUUNTO 客戶服務 www Global helpdesk Suunto USA Suunto Canada Suunto website +358 2 284 11 60 +1 (800) 543-9124 + 1 (800) 776-7770 www.suunto.
www.suunto.com Copyright © Suunto Oy 11/2007, 2/2008. All rights reserved.
