en SUUNTO t4d USER GUIDE
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 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.1 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.2 Modes and views . . . . .
5.6 Using heart rate limits and zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5.6.1 Heart rate limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5.6.2 Heart rate zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5.7 Using intervals and warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
10.3 Changing straps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 10.4 Replacing wristop battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 10.5 Replacing belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 11 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 INTRODUCTION en Thank you for choosing Suunto t4d as your training companion. Suunto t4d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t4d 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 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 View Back Light - 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.
Easy going en 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: ● 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: ● under 30 minutes per week, use 4. ● 30-60 minutes per week, use 5.
● 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 t4d 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].
en 20 In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto t4d 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.
In Suunto t4d 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.
3 DEFINING MAIN SETTINGS en 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.
Setting Value Description Foot km/h , /km , mph , /mi km/h , /km , mph , /mi km/h , /km , mph , /mi Foot POD units: kilometers per hour, distance in kilometers, miles per hour, or distance in miles Bike POD units: same options as Foot POD Bike Gps 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.
3.2 Personal settings en 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. TIP: Weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 3.2.1 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.
4 USING SUUNTO COACH en Suunto Coach is your personal training advisor. It generates an ideal training program of target Training Effect levels and training session durations for the next five days. The recommendations are based on your current fitness level and your recorded training history. Suunto Coach follows the guidelines of the American College of Sport Medicine for exercise prescriptions, ensuring that your training is safe and effective in helping you achieve your fitness goals. 4.
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 2.0-2.9 Maintaining 3.0-3.9 Improving 4.0-4.9 Highly improving 5.0 Over-reaching Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve aerobic performance. Maintains aerobic fitness. Builds base for harder training in the future.
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.
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. 4.2 Getting started with Coach The only initial information Suunto Coach needs is your activity class (ACT CLASS). Even if the setting value is not accurate, Suunto Coach finds the right level in a few weeks, once you start using your Suunto t4d.
or decreases the level, adapting according to your actual (recorded) training history and your current activity class. NOTE: Suunto t4d also 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. Suunto Coach generates a training routine for the next five days. Each session has a target Training Effect and a recommended duration. Use [Lap +] and [Light -] to check the recommendations for the next days.
Suunto Coach automatically updates the training routine to respond to your actual training. It notices if the Training Effect of your previous workouts was above or below target and modifies the goal of the next session accordingly. NOTE: Keep in mind that improving fitness requires patience, and the recommendations given by Suunto Coach are optimized for progress, alternating between heavy and light training sessions.
5 USING TRAINING MODE en The TRAINING mode handles measurement of all your training activity. NOTE: Even though both Suunto t4d and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t4d and the transmitter belt impossible. 5.1 Putting on your transmitter belt Put on the belt as illustrated and switch to TRAINING mode to start monitoring your heart rate.
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. 5.
5.3 During training en 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. ● Switch to average heart rate view to check your training intensity. ● Switch to calories view to watch them tick away.
● 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: ● 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.
5.4.2 Viewing training totals Your Suunto heart rate monitor can store your training sessions and summarize the data according to weeks and months.
5.5 Measuring your training intensity 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. All Suunto heart rate monitors support zone training. ● 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.
en Training Effect Result Description 3.0-3.9 Improving 4.0-4.9 Highly improving 5.0 Over-reaching 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. Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often To train with a TE target level (Suunto t3d and t4d only) 1.
5.6.1 Heart rate limits Setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity. In the HR LIMITS menu, you can set the heart rate limits on or off, define the upper and lower limits, and turn the heart rate alarm on or off.
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! 5.6.2 Heart rate zones Training with heart rate monitors is traditionally based on heart rate zones.
NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. 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.
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. 5.7 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.
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.
6 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. 6.1 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. 6.2 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. 6.3 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.
7 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 Value Description alarm alarm time dual time date on / off 00:00 hours / minutes / seconds hours / minutes year / month / day 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 7.
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. 7.2 Setting the alarm To set the alarm: 1.
8 GENERAL FEATURES 8.1 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. 8.
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. 8.3 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.
9 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.
10 CARE AND MAINTENANCE en 10.1 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.
10.2 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. 10.3 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 10.4 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. 10.
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.
11 SPECIFICATIONS 11.1 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.
○ Suunto t1, Suunto t1c: 30 per session (log) ○ Suunto t3d, Suunto t4d: 50 per session (log) ● Resolution: 0.1 second en Heart rate ● Display: 30 to 240 ● Limits: 30 to 230 ● Maximum for percentage display: 240 11.2 Trademark Suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are protected by Suunto or respective third party owners. All rights reserved.
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 documentation can be downloaded at www.suunto.com. 11.4 CE The CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC and 99/5/EEC. 11.5 ICES This Class [B] digital apparatus complies with Canadian ICES-003. 11.
● 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. 11.
11.8 Disposal of 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.
12 DISCLAIMERS en 12.1 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. 12.2 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.
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Index A alarm, 39 snooze, 39 heart rate zones, 29 I interval, 31 B L backlight, 40 button lock, 40 logbook, 23 C calibrate, 36 changing strap, 44 changing strap length, 44 Coach, 15, 18 G GENERAL settings, 11 H heart rate limits, 28 M maximum heart rate, 14 menu ALARM, 38 AUTOLAP, 34 DATE, 38 GENERAL, 11 PERSONAL, 13 SPEED, 35 TIME, 38 modes SPEED AND DISTANCE, 33 55
TIME, 38 TRAINING, 21, 22 P pair, 33, 42 PERSONAL settings, 11 R replacing belt battery, 46 wristop battery, 45 S setting heart rate limits, 28 heart rate zones, 30 maximum heart rate, 14 settings GENERAL, 11 PERSONAL, 11 sleep mode, 41 T totals, 25 56 training starting training session, 22 training session, 22 Training Effect, 15 TRAINING mode, 21, 22 training program, 18 adaptation, 20 transmitter belt putting on, 21 replacing battery, 46 W warm up, 31
SUUNTO HELP DESK Global USA (toll free) Canada (toll free) +358 2 284 1160 1-800-543-9124 1-800-267-7506 www.suunto.com Copyright © Suunto Oy 4/2010. Suunto is a registered trademark of Suunto Oy. All Rights reserved.
