Suunto t3d User Manual

SUUNTO t3d

USER GUIDE

MODES & VIEWS

Time

• weekday

• date

• seconds

• dual time

• empty

Training

• training effect

• calories

• average heart rate

• lap time

• time

Note: Additional views available depending on paired devices.

Speed & Distance

• distance

• average speed

• maximum speed

• lap time

• time

1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

2 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

2.1 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

2.2 Modes and views . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

2.3 Menu navigation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

3 Defining main settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

3.1 General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

3.2 Personal settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

3.2.1 Activity class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

3.2.2 Maximum heart rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

4 Using TRAINING mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

4.1 Putting on your transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

4.2 Starting a training session . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

4.3 During training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

4.4 After training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

4.4.1 Viewing training logs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

4.4.2 Viewing training totals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

4.5 Using Training Effect . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

4.6 Using heart rate limits and zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

4.6.1 Heart rate limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

4.6.2 Heart rate zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

4.7 Using intervals and warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

5 Using SPEED and DISTANCE mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

5.1 Pairing a POD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

5.2 Autolap and speed limits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

5.3 Calibrating your POD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

6 Using TIME mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

6.1 Setting time and dual time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

6.2 Setting the alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

7 General features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

7.1 Backlight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

7.2 Button lock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

7.3 Sleep mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

7.4 Connecting to a PC (optional) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

8 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

Pairing your transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

9 Care and maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

9.1 General guidance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

9.2 Changing strap length . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

9.3 Changing straps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

9.4 Replacing wristop battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

9.5 Replacing belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

10 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

10.1 Technical data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

10.2 Trademark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

10.3 Copyright . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

10.4 CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

10.5 ICES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

10.6 FCC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

10.7 Patent notice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

10.8 Disposal of device . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

11 Disclaimers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

11.1 User’s responsibility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

11.2 Warnings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

Index ...... ..... ..... ..... ..... ...... ..... ..... ..... ..... ..... ..... ..... ..... ...... ..... 51

1 INTRODUCTION

Thank you for choosing Suunto t3d as your training companion. Suunto t3d is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible.

Suunto t3d 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.

Key features include:

Training Effect, an improved alternative to zone training

●

Logbook that records each training session

●

Functional extensions through Suunto PODs (Peripheral Observation Devices)

●

Compatible with Movescount with optional Suunto Movestick

●

2 GETTING STARTED

View Back

Lap +Start Stop

Light -

Mode

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.

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.

When the last setting value is accepted, the device shows “settings ok”. You can now start using the basic time and heart rate monitoring features.

NOTE: Your maximum heart rate is automatically calculated by default using the

formula 210 – (0.65 x AGE).

Use the following classifications to help you determine your Activity Class.

Easy going

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.

●

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 Modes and views

Modes

The main modes are TIME and TRAINING. Switch modes with [Mode].

If Suunto t3d 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].

In addition, your heart rate is displayed as a graph on the left edge of the screen. Suunto t3d 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 t3d 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

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.

3.1 General settings

The GENERAL settings define measurement units, time and date format, as well as button tone use. You should define these according to your own preferences.

DescriptionValueSetting

Button tones: on or offon / offtones

bpm / %hr

Heart rate units: beats per minute or percent of maximum heart rate

Weight units: kilograms or poundskg / Lbweight Height units: centimeters or feetcm / ftheight Time format: 12 hour or 24 hour12h / 24htime Date format: day-month or month-daydd.mm / mm.dddate Save log: ask before saving or save allask / allsave

DescriptionValueSetting

Foot

Bike

Gps

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. 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.

km/h , /km , mph , /mi

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 PODkm/h , /km ,

GPS POD units: same options as Foot PODkm/h , /km ,

3.2 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.

DescriptionValueSetting

weight

66-439 lb

height

3''-7'11'' ft

birthday

day

To change PERSONAL settings:

1. In TIME mode, enter the menu (SET) and scroll with [Lap +] until you reach

PERSONAL.

2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. Keep in mind the units you defined in GENERAL

3. Accept the value and move to the next setting by pressing [Mode].

Weight in kilograms or pounds30-199 kg;

Height in centimeters or feet90-230 cm;

Activity class1-10act class Maximum heart rate: beats per minute100-230max hr Gender: female or malefemale / malesex Date of birth: year, month and dayyear / month /

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 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.

Easy going

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.

●

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.

●

NOTE: If you train without your Suunto heart rate monitor, ACT CLASS may decrease, even though you have trained at the described level. We therefore recommend you train with your Suunto heart rate monitor to ensure it understands and guides you correctly.

Your Suunto heart rate monitor 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.

3.2.2 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.

+ 37 hidden pages