Suunto t4 User Manual

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Time mode

Training / Speed and

Distance mode

Logbook
and coach

Shortcuts

Total of all
training

Backlight

2 sec

Switches
between
the modes

Enters and exits the
Settings and other
submodes

Starts and stops
the stopwatch

Shortcuts

Resets the
stopwatch

Backlight

2 sec

Switches
between
the modes

WELCOME

Congratulations on choosing Suunto t4 as your personal training advisor. The
Suunto t4 is a high-precision heart rate monitor designed to make your training
as efficient and enjoyable as possible.

Suunto t4 features the unique Suunto Coach function that knows exactly what
is needed to reach your personal training goals. The Coach recommends the
ideal workout sessions based on your current fitness level, your day-by-day
situation, and the guidelines of the American College of Sports Medicine. Find
more information on Suunto Coach in Section 2.4

Suunto t4 also displays Training Effect, an intelligent measure that tells you
in real time how much the workout is improving your condition (see Section

2.3). Training Effect gives you the freedom to work-out without pre-set heart
rate (HR) zones and ensures that every workout you do takes you closer to
your targets, even if you dont follow the Coachs recommendations.

Speed and distance data is available with optional Suunto PODs, wirelessly
and without interference, through digital transmission.

This users guide is here to help you get the most out of your training with
Suunto t4. Please read through it to make using your new Suunto t4 even more
productive.

EN

1. Getting started ...................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

1.1. Setting up Suunto t4 . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . 6

1.2. Activity class (act class) .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . 6

1.3. Suunto t4 at a glance .................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

1.3.1. Time mode ................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

1.3.2. Training mode .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . 12

1.3.3. Speed and Distance mode .............................. . . . . . . . . . . . . . . . . . . . 13

1.3.4. Settings ................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

2. Before training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . 17

2.1. The heart rate transmitter belt and speed and distance PODs .. . . . . . . . . . . . . 17

2.1.1. Putting on the heart rate transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . 17

2.1.2. Wireless speed and distance PODs . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . 19

2.2. Settings .................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . 19

2.2.1. Time mode settings .. . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . 19

2.2.2. Training mode settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . 21

2.2.3. Speed and Distance mode settings . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . 24

2.3. Training Effect ............ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . 26

2.4. Suunto Coach ......... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . 28

2.4.1. Initial set-up .................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

2.4.2. The training program .. . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . 29

2.4.3. Training sessions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . 30

2.4.4. Automatic program adaptation .............. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

3. Training .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . 32

3.1. Following a training program .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . 32

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3.2. Manually adjusting your training program ........................ . . . . . . . . . . . . . . 34

3.3. Training without set targets . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. 34

3.4. Using the speed and distance displays ...................... . . . . . . . . . . . . . . . . . . 37

4. After training .. . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . 37

4.1. Training Logbook .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . 37

4.2. Training Totals .................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

4.3. Suunto Training World . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . 40

5. Care and maintenance .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . 40

5.1. General instructions . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . 40

5.2. Water resistance .. . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . 41

5.3. Replacing the battery ......................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

5.3.1. Replacing the battery of the Suunto t4 .. .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . 42

5.3.2. Replacing the battery of the heart rate belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

6. Technical specifications .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . 44

7. Intellectual property . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . 45

7.1. Copyright . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . 45

7.2. Trademark . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . 46

7.3. Patent notice .. . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . 46

8. Disclaimers ...................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . 46

8.1. User's responsibility .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . 46

8.2. Warnings .. . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . 47

8.3. CE .. . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . 47

8.4. ICES ........................ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . 47

8.5. Limits of liability and ISO 9001 compliance .......... . . . . . . . . . . . . . . . . . . . . . . . . . . 47

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8.6. After sales service .. . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . 48

8.7. FCC compliance . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . 49

9. Disposal of the device ............................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

4

1. GETTING STARTED

The buttons are named on the back of the device according to the functions they perform. However,
in this user's guide the names are simplified as shown in the table below.

Name in User's GuideName on back of device

UP+ / lap

ENTERMode

DOWN- / Light

BACKAlt / Back

STARTStart / Stop

In Totals, Logbook, and Coach, small arrows on the screen indicate the buttons that you can
navigate with. The buttons' functions depend on the length of the press. A short press is less than
1 second, and a long press is more than 2 seconds. Throughout this user's guide, the following
symbols are used to indicate short and long presses.

Short press

Long press

2 sec

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1.1. Setting up Suunto t4

When you press a button on your new Suunto t4 for the first time, you will be asked to define some
basic settings. Use the UP and DOWN buttons to change the values, accept and move to the next
item by pressing the ENTER button.

The figure below shows you how to set up your device for the first time.

Carry on setting up the time,
date, units and personal settings.
After this Suunto t4 will go into
Time mode and will be ready for
operation.

Adjust with UP and DOWN buttons.

Accept with ENTER button.

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.

1.2. 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 t4, the device will be able to
give much more accurate calorie consumption information. As the amount and/or intensity of your

6

physical activity increases, the device will automatically increase your activity class based on your
recorded heart rate information. Your activity class will not be automatically decreased if, for
example, you engage in less strenuous activity, but you should manually decrease your activity
class if you think that it has decreased over time. See the table below for information on determining
your activity class.

Activity classActivity description

0Always avoid exertion, whenever possible.No regular participation in
recreational sports or heavy physical
activity.

1Walk for pleasure, routinely use stairs, occasionally

exercise sufficiently to cause heavy breathing or
perspiration.

210 - 60 minutes per weekRegular participation in recreation or
work requiring modest physical
activity, such as yard work, nordic
walking or moderate-intensity cycling.

3Over 1 hour per week

4Less than 30 minutes per weekRegular participation in heavy
physical exercise, such as running,
aerobic classes or high-intensity
cycling.

530 - 60 minutes per week

61 - 3 hours per week

7Over 3 hours per week

7.55 - 7 hours per weekEndurance athlete (Regional level)

87 - 9 hours per week

8.59 - 11 hours per weekEndurance athlete (National level)

911 - 13 hours per week

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Activity classActivity description

9.513 - 15 hours per weekEndurance athlete (International

level)

10More than 15 hours per week

1.3. Suunto t4 at a glance

In Time mode you can:

- view the time

- go to log

- go to Totals

- go to Time settings

- change shortcuts

- connect to pc*

In Training mode you can:

- use the stopwatch

- view your heart rate
or Training Effect

- set the Training Effect
target

- go to Training settings

- change shortcuts

In Speed and Distance mode
you can:

- view speed

- view distance

- set the Training Effect target

- go to Speed and Distance
settings

- change shortcuts

Time mode

Training mode

Speed and Distance
mode

(if paired with POD)

Logbook

Totals

8

NOTE

* In order to connect your device to a PC, an optional Suunto PC POD and
Suunto software are required.

In any of the above modes, a long press of the ENTER 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 UP button accesses Totals. The figure below shows the functionality of each of these
submodes.

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In Totals you can view
the total values of your
sessions for:

- this week

- last week

- 6 last months

In Logbook you can view
your last 15 activities’:

- Training Effect

- duration

- calories consumed

- average heart rate

- peak heart rate

- time spent in and out of
zones or limits

Each mode has its own
settings menu where you
can define the settings
related to that mode.

Totals

Logbook

Settings menu

1.3.1. 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 t4. Additionally, you will find options for the shortcut,
which is in the bottom line of the display.

10

2 sec

GO TO TOTALS

LIGHT

CHANGE SHORTCUT:

- DAY

- DATE

- DUAL TIME

- CONNECT TO PC (LONG PRESS)

GO TO TIME SETTINGS

GO TO LOGBOOK AND COACH

The light

The light can be activated in any mode at any point by short pressing the DOWN button. If you
want to use the light in Settings, Logbook or Totals, the light must be activated before entering
them.

The alarm snooze

Only the BACK button deactivates the alarm; pressing any other button activates the snooze
function, which lasts for 5 minutes. The snooze function can be activated 12 times, after which the
alarm will be deactivated until the set time the following day.

Pressing the BACK
button switches off
the alarm.

11

1.3.2. Training mode

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.

LAP/RESET (LONG PRESS)

CHANGE SHORTCUT:

- TRAINING EFFECT
AND DURATION

- TIME

- CALORIE CONSUMPTION

GO TO TRAINING SETTINGS

LIGHT

- CHANGE TRAINING
EFFECT TARGET (LONG PRESS)

START/STOP

2 sec

- AVERAGE HEART RATE

- LAP / INTERVAL TIME

- SPEED

- DISTANCE
(IF CONNECTED TO POD)

The stopwatch is accessed by pressing the START button in Training mode and can be seen in
the top row. The information from the training that you time with the stopwatch, such as heart rate
and calorie consumption, is stored and can later be seen in Totals and Logbook. Therefore, you

should activate the stopwatch, and ensure you have a heart rate reading, whenever you
start a training session.

Pressing the
START/STOP
button starts
the stopwatch.

Pressing the
START/STOP
button again,
stops the
stopwatch.

While the stopwatch is running, you can take up to 99 lap times, the first 50 of which are stored
in the memory, by pressing the UP button.

12

1.3.3. Speed and Distance mode

The Speed and Distance mode is available when you have paired an optional speed and distance
POD with your Suunto t4. Here you can see the functionality of the buttons used in Speed and
Distance mode.

LAP/RESET (LONG PRESS)

CHANGE SHORTCUT:

- DAYTIME

- AVG SPEED

- DISTANCE

GO TO SPEED AND

DISTANCE SETTINGS

LIGHT

- CHANGE TRAINING EFFECT
TARGET (LONG PRESS)

START/STOP

2 sec

- CHRONO

- ALSO HR RELATED
SHORTCUTS, IF
HR BELT IS ON

1.3.4. Settings

Navigating in the Settings menus is very easy. Follow the position of the blinking empty box and
you will know exactly where in the Settings menu you are.

UP/ADJUST

RIGHT/EXIT ( L ONG PRESS)

D O WN/ADJUST

LEFT

Take a look at the following tables showing the different Settings and the items you can define in
them.

13

Time mode settings

OptionsSettingSymbol

Alarm time: hour/minAlarm:

on/off

Alarm

Dual time: hours/ minutesTime:
hours/
minutes/
seconds

Time

Date: year/ month/ dayDate

Date of birthSexMax heart

rate

Activity
class

HeightWeightPersonal

Speed:
km/h,
mph,
time/km,
time/mile

Date:
ddmm/
mmdd

Time:
12h/24h

Weight:
kg/lb

Height:
cm/ft

Heart rate:

bpm/ %

Tones:
on/off

General

14

Training mode settings

OptionsSettingSymbol

Zone 3: upper %Zone 2:

upper %

Zone 1:
lower/
upper %

Heart
rate
zones

Alarm: on/offUpper

limit

Lower limitHeart
rate
limits: on/
off

Heart
rate limits

Warm up: minutes/
seconds

Warm
up: on/
off

Interval 2:
minutes/
seconds

Interval 2:
on/off

Interval 1:

minutes/

seconds

Interval
1: on/off

Intervals

Pair: heart rate belt / Foot POD / Bike POD / GPS PODPair a

POD

Speed:
km/h,
mph,
time/km,
time/mile

Date:
ddmm/
mmdd

Time:
12h/24h

Weight:
kg/lb

Height:
cm/ft

Heart rate:

bpm/ %

Tones:
on/off

General

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