en SUUNTO t6d USER GUIDE
MODES & VIEWS Time row 1: date row 2: time views: • weekday • seconds • dual time • altitude Training display 1* row 1: chrono row 2: heart rate views: • average heart rate • calories • EPOC • lap time • training effect Training display 2* row 1: distance row 2: speed views: • altitude • ascent • average speed • chrono • descent *) default settings
1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.1 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2.2 Setting activity class . .
.4 Configuring TRAINING mode displays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4.5 Setting reference altitude . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4.6 Setting heart rate limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4.7 Selecting log parameters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
7 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pairing your transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Care and maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8.1 General guidance . . . . . . . . . . . . . . . . . . . . . . . . . . . .
1 INTRODUCTION en Thank you for choosing Suunto t6d as your training companion. Suunto t6d is a high-precision heart rate monitor designed to make your training as beneficial as possible. Suunto t6d gives you extremely accurate feedback on your fitness level. Before you start regular training with Suunto t6d, you should first learn the values of EPOC and other body parameters in your normal training sessions. This way you will learn to assess what type of training will help you to reach your goals.
2 GETTING STARTED 2.1 Basic settings Press any button to activate your Suunto t6d. You will be prompted to set your PERSONAL settings: your physical characteristics and activity class. The device suggests a default fitness METS level, but if you know your real fitness METS, you should use that value. NOTE: The maximum performance capacity measured in a laboratory test is sometimes given as ml oxygen/kg/min (VO2 max).
NOTE: All the PERSONAL settings can be fine tuned later. en 2.2 Setting 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. Activity class 1 If you do not participate regularly in recreational sports or heavy physical activity, use 1. Activity classes 2 and 3 If you participate regularly in recreational sports or do physical work, and your weekly exercise is: ● less than 1 hour, use 2.
● 1-3 hours, use 6. ● over 3 hours, use 7. Activity classes 7.5 - 10 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.
2.3 Menu navigation en Access the settings menu by keeping [Mode] pressed. Scroll through the menus and sub menus with [Lap +] and [Light -]. Enter a menu and a sub menu, or accept a setting value with [Mode]. Return to the previous menu with [View Back]. At any time you can exit by pressing [Start Stop].
2.4 Modes and views Modes There are two modes: TIME and TRAINING. Switch between modes with [Mode]. The indicators on the left-hand side of the screen show which mode is enabled. TRAINING mode has two displays, DISPLAY 1 and DISPLAY 2. You can customize each TRAINING display. In the settings menu, go to DISPLAYS. Enter DISPLAY 1 or DISPLAY 2 and then enter ROW 1, ROW 2 or VIEWS to select the information you want to display.
Views Each mode has different views containing supplementary information, such as the altitude in TIME mode or calories in TRAINING mode. Go to DISPLAYS settings to define which views are shown in the TRAINING mode displays. Change views in TIME and TRAINING modes with [View Back]. 20 2.5 Button lock You can lock and unlock the buttons in both TIME and TRAINING mode by keeping [Light -] pressed.
When the buttons are locked, you can still change views and turn on the backlight. We recommend you lock the buttons, for example, after you have started a training session or are storing the device in a travel bag.
3 USING TIME MODE en In TIME mode you can view the time of day in two time zones: the time at your actual location and in another time zone (dual time). The current date is displayed on the top row of the screen.
3.1 Setting time To set time: 1. In the settings menu, enter TIME. 2. Scroll to TIME with [Lap +] and [Light -] and enter with [Mode]. 3. Change the time with [Lap +] and [Light -] and accept with [Mode]. 4. Reset seconds with [Light -]. To set specific seconds, keep [Lap +] pressed. The seconds start running. Accept the correct seconds with [Mode]. 5. Press [Start Stop] to exit. 3.2 Setting dual time To set dual time: 1. In the settings menu, enter TIME. 2.
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. en 3.3 Setting date To set the date: 1. In the settings menu, enter TIME. 2. Scroll to DATE with [Lap +] and [Light -] and enter with [Mode]. 3. Change the day, month, and year with [Lap +] and [Light -] and accept with [Mode]. 4. Press [Start Stop] to exit. 3.4 Setting alarm You can set up to three alarms on your Suunto t6d. To set the alarms: 1.
When the alarm sounds, acknowledge it by pressing any button. If you do not acknowledge the alarm, it will automatically stop sounding after 30 seconds. TIP: You can use one alarm on workdays and the others on weekends. You can also use the extra alarms as reminders or snooze options.
4 SETTINGS BEFORE TRAINING en Before you start training, you need to define PERSONAL and UNITS settings. To be able to measure your altitude, you should also set the reference altitude. These settings ensure accurate measurements and calculations. You are prompted to define the PERSONAL 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 Chapter 5 Using TRAINING mode. 4.
Setting Value Description max hr 000 fitness METS 00.0 Maximum heart rate according to selected units in UNITS settings Fitness METS value To change PERSONAL settings: 1. In the settings menu, enter PERSONAL. 2. Scroll through the settings with [Lap +] and [Light -] and enter with [Mode]. 3. Change the values using [Lap +] and [Light -]. 4. Accept the setting and move to the next setting with [Mode]. 5. Repeat steps 3 and 4 for remaining settings. 6. Press [Start Stop] to exit. 4.1.
4.1.2 Fitness METs level Fitness METs (metabolic equivalents) value shows how much energy your body is able to consume compared to the energy consumption at rest. Roughly, the better your fitness level, the higher your maximum MET value is. Suunto t6d suggests a default fitness METS level, but if you know your real METs, you should use that value. NOTE: The maximum performance capacity measured in a laboratory test is sometimes given as ml oxygen/kg/min (VO2 max).
Setting Value Description alti asc m/ft m / s, m / min, m / h, ft / s, ft / min, ft / h km / mi Foot km / h, min /, Bike km / h, min /, GPS km / h, min / cm / feet kg / lb Altitude measurement units: meters or feet Ascent units: meters per second, minute, or hour / feet per second, minute or hour dist spd unit height weight Distance units: kilometers or miles Speed units for Foot POD, Bike POD, and GPS POD: kilometers per hour, minutes per kilometer or miles per hour, minutes per mile according to s
4.3 General settings en In the GENERAL settings you can set button tones and icons on or off, modify backlight settings, and pair HR belts and PODs. Define the GENERAL settings according to your own preferences.
2. Scroll to TONES with [Lap +] and [Light -]. 3. Set the tones on or off with [Mode]. 4. Press [Start Stop] to exit. 4.3.2 Setting icons When the icons are enabled and you switch to a mode, a mode icon is briefly shown on the screen before the main display opens. To set the icons: 1. In the settings menu, enter GENERAL. 2. Scroll to ICONS with [Lap +] and [Light -]. 3. Set the icons on or off with [Mode]. 4. Press [Start Stop] to exit. 4.3.
● OFF: The light cannot be switched on by pressing a button or during alarm. ● NIGHT USE: The light is switched on when you press any button and stays on for a short while after the last press of a button and when an alarm sounds. NIGHT USE significantly reduces battery lifetime. To set the backlight: 1. In the settings menu, enter GENERAL. 2. Scroll to LIGHT with [Lap +] and [Light -] and enter with [Mode]. 3. Scroll through the settings with [Lap +] and [Light -] and accept the setting with [Mode]. 4.
Content Description ascent Total ascent: vertical movement upwards during training according to selected units in UNITS settings Average heart rate of training session Average speed of training session according to selected units in UNITS settings Cadence data (if paired with Cadence POD) Calories consumed since the log start Recording time since the log start Current time Distance from the log start according to selected units in UNITS settings Total descent: vertical movement downwards during training
en Content Description lap dist Covered distance during current lap (if paired with a wireless speed and distance POD) Average speed of current lap (if paired with a wireless speed and distance POD) Speed according to selected units in UNITS settings (if paired with a wireless speed and distance POD) Training Effect, shows the total load of a workout Current temperature Rate of ascent/descent lap spd speed TE temp vert. spd To configure TRAINING mode displays: 1. In the settings menu, enter DISPLAYS.
TIP: If you want to disable a training display, choose EMPTY for ROW 1 and ROW 2. 4.5 Setting reference altitude To ensure you get correct altitude readings, you first have to set an accurate reference altitude. To do this, go to a location where you know the altitude, for example, with the help of a topographical map, and set the reference altitude to match the map reading. Suunto t6d constantly measures absolute air pressure.
2. Change the value with [Lap +] and [Light -]. 3. Accept the setting with [Mode]. 4. Press [Start Stop] to exit. en Possible real life situation: Using altitude measurement during training You participate in half marathon. Before you start the race you set the correct reference altitude to your Suunto t6d. You start the log recorder and set off. During running you compare your current altitude to the altitude at the start. At some point you notice that the altitude value has decreased.
Setting Value Description Low 000 / % Lower heart rate limit according to selected units in UNITS settings To change the heart rate limit settings: 1. In the settings menu, enter TRAINING. 2. Scroll to HR LIMITS with [Lap +] and [Light -] and enter with [Mode]. 3. Set the heart rate limits on or off with [Lap +] and [Light -] and accept with [Mode]. 4. Set the high and low limits with [Lap +] and [Light -] and accept with [Mode]. 5. Press [Start Stop] to exit.
4.7 Selecting log parameters en Before you start recording your training sessions, select the type of data you want to save in your log or view during your workout. The parameters you select can be analyzed in more detail in the Suunto Training Manager software.
3. Scroll through the parameters with [Lap +] and [Light -] and set the parameters on or off with [Mode]. 4. Press [Start Stop] to exit. TIP: If you record altitude information during your training, you will be able to analyze the effect of altitude changes to your heart rate with the Suunto Training Manager software. NOTE: Recording R-R (heart rate interval data) requires a lot of memory space. If R-R is not recorded, more memory space is available for longer logs.
5 USING TRAINING MODE en In TRAINING mode you can measure all your training activity. NOTE: Even though both Suunto t6d and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t6d 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. 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. 5.
Countdown timer Countdown timer functions as a start timer. It measures remaining time and upon reaching zero, it alerts you when the countdown has reached zero and automatically starts the timer/log. Use the countdown timer for example to exclude the warm-up session from the training log. NOTE: The maximum countdown time is 59 mins 59 seconds. Setting Value Description interval warm up countd 00.00 00.00 00.
5.3 Using Training Effect Training Effect (TE) is a unique feature of Suunto t6d 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.
en Training Effect Result Description 5.0 Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often. Over-reaching 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.
Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 5.4 Using EPOC EPOC (Excess Post-exercise Oxygen Consumption) indicates the amount of extra oxygen that your body needs to recover after exercise. Your body consumes more oxygen after exercise than during rest. The higher the EPOC, the more strenuous the exercise. EPOC is most useful in measuring the exercise load in endurance sports such as running and cycling.
training session itself starts when you start the log recorder and ends when you stop it. Using log recorder By default, the log recorder (CHRONO) is displayed on the top row of the DISPLAY 1. You can personalize the TRAINING mode displays in the DISPLAYS settings. To use the log recorder: 1. In TRAINING mode, start the log recorder with [Start Stop]. While the log recorder is running, you can add training laps with [Lap +]. 2. Stop the log recorder with [Start Stop]. 3.
● Switch between the two TRAINING displays to view various data about your exercise. ● Set HR limits on or off by keeping [View Back] pressed in TRAINING mode. 5.7 After training 5.7.1 Viewing logbook While the log recorder is running, your Suunto t6d collects various data about the session, such as EPOC and calories burned. This data is saved in your device’s memory. The content of the log depends on the parameters you have selected (see Section 4.7 Selecting log parameters).
To erase logbook information: 1. In LOGBOOK, scroll to ERASE with [Lap +] and [Light -] and enter with [Mode]. 2. Scroll to the log you want to erase with [Lap +] and [Light -] and select the log with [Mode]. 3. Erase the log with [Ligh -] or cancel with [View Back]. To erase all logbook information, enter LOGBOOK and select ERASE ALL. Erase all logs with [Light -] or cancel with [View Back]. 5.7.2 Using www.movescount.com You can transfer your training logs from the Suunto t6d memory to www.movescount.
6 USING PODS You can use various Peripheral Observation Devices (PODs) with your Suunto t6d. These include Foot POD, Bike POD, Cadence POD, GPS POD and generic Speed POD (see Section 6.1 Pairing a POD). After you have paired a POD with the device, Suunto t6d gives you additional information during your training. 6.1 Pairing a POD To view speed and distance information, you first need to pair your Suunto t6d with a Suunto POD. To pair a POD: 1. Turn on the POD (or belt). 2.
6.2 Using autolap en With AUTOLAP, 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. Setting Value Description autolap dist on / off 00.00 Autolap feature: on or off Lap distance: between 0.0 and 99.9 NOTE: When using the autolap feature, it is very important to calibrate your speed and distance POD accurately.
6.3 Using distance intervals You can set distance intervals for interval training after you have paired your Suunto t6d with a speed and distance POD. When you start the stopwatch, your Suunto t6d alerts and records lap times and other data after every completed interval. To set the distance intervals: 1. In the settings menu, enter SPD/DST. 2. Scroll to INTERVAL with [Lap +] and [Light -] and enter with [Mode]. 3. Set the intervals on or off with [Lap +] and [Light -] and accept with [Mode]. 4.
Setting Value Description upper 00:00 Upper speed limit en To set the speed limits: 1. In the settings menu, enter SPD/DST. 2. Scroll to SPD LIM with [Lap +] and [Light -] and enter with [Mode]. 3. Set the limits on or off with [Lap +] and [Light -] and accept with [Mode]. 4. Change the high and low speed limits with [Lap +] and [Light -] and accept with [Mode]. 5. Press [Start Stop] to exit. 6.
6.6 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. In the settings menu, enter SPD/DST. 6.
7 TROUBLESHOOTING en Suunto t6d uses coded transmission to prevent reading disturbances. However, exercising near overhead power lines or powerful magnetic / 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.
The same procedure can be used if you experience problems with Suunto POD signal reception.
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 Replacing wristop battery Replace the battery as illustrated here: 1 4 3 2 5 6 7 TIP: Use the Suunto battery compartment opening tool to avoid cover damage.
NOTE: Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty. 8.3 Replacing belt battery Replace the battery as illustrated here: NOTE: We recommend that you replace the cover and O ring along with the battery 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): 55 g Transmission frequency (belt): 2.465 GHz Suunto ANT compatible, 5.
● Lap/split times: 199 per session (log) ● Resolution: 0.1 second en Heart rate ● Display: 30 to 240 ● Limits: 30 to 230 ● Maximum for percentage display: 240 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.
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. 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 ICES This Class [B] digital apparatus complies with Canadian ICES-003. 9.
9.7 Patent notice en This product is protected by the following patents and patent applications and their corresponding national rights: US 11/432,380, US 11/169712,US 11/808,391, US 10/523,156, US 10/515,170. Additional patent applications have been filed. 9.8 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.
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 F alarm, 15 autolap, 41 autopause, 43 fitness METs, 19 B backlight, 22 C calibrating PODs, 44 H heart rate limits, 27 I icons, 22 L distance intervals, 42 dual time, 14 logbook, 38 logs selecting parameters, 29 viewing, 38 E M EPOC, 36 maximum heart rate, 18 modes TIME, 13 D 55
TRAINING, 31 P pairing a POD, 40 PODs autolap, 41 autopause, 43 calibrating, 44 distance intervals, 42 pairing, 40 R reference altitude, 26 replacing belt battery, 49 wristop battery, 48 S setting alarm, 15 backlight, 22 dual time, 14 heart rate limits, 27 56 icons, 22 reference altitude, 26 speed limits, 42 time, 14 tones, 21 settings GENERAL, 21 PERSONAL, 17 UNITS, 19 settting date, 15 speed limits, 42 T TIME mode, 13 timer countdown, 32 interval, 32 warm up, 32 training during training, 37 EPOC, 36
Training Effect, 34 TRAINING mode displays, 23 using, 31 transmitter belt pairing, 45 putting on, 31 replacing battery, 49 V views TIME mode, 13 TRAINING mode, 23 57
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.
