TomTom Adventurer Reference Guide

TomTom GPS Watch

User Manual

2.0

Contents

Welcome 5

What's new 6

What's new in this release ................................................................................................................... 6

Your watch 7

About your watch ................................................................................................................................. 7

Wearing your watch ............................................................................................................................. 7

Cleaning your watch ............................................................................................................................ 8

The heart rate sensor .......................................................................................................................... 8

Removing your watch from the strap................................................................................................... 9

Charging your watch using the desk dock .......................................................................................... 9

Using the bike mount .........................................................................................................................10

Removing your watch from the holder ..............................................................................................14

Using an O-ring .................................................................................................................................15

About screen .....................................................................................................................................16

Performing a reset .............................................................................................................................17

Getting started 18

Pairing with your mobile device 20

Pairing with an Android device ..........................................................................................................20

Pairing with an iOS device ................................................................................................................21

How to sync data 23

Syncing data using mobile device or website ...................................................................................24

Troubleshooting .................................................................................................................................24

Activities 26

About activities ..................................................................................................................................26

About calorie estimation ....................................................................................................................27

About 24/7 heart rate monitoring .......................................................................................................27

Starting an activity .............................................................................................................................28

Activity settings ..................................................................................................................................29

Pausing and stopping an activity .......................................................................................................29

Choosing which metrics to display ....................................................................................................30

Settings for Running ..........................................................................................................................32

Settings for Outdoor Cycling .............................................................................................................32

Settings for Swimming .......................................................................................................................32

Settings for Treadmill ........................................................................................................................33

Settings for Gym activities .................................................................................................................34

Settings for Cycle activities ...............................................................................................................34

Using the stopwatch ..........................................................................................................................35

Training programs .............................................................................................................................36

About training programs ...............................................................................................................36

None .............................................................................................................................................36

Goals ............................................................................................................................................36

Intervals ........................................................................................................................................37

Laps ..............................................................................................................................................38

Splits .............................................................................................................................................38

Zones ...........................................................................................................................................38

Race .............................................................................................................................................42

Activity history....................................................................................................................................43

Exporting your activities to other websites and file types ..................................................................43

Fitness Age 45

All about TomTom Fitness Age .........................................................................................................45

Viewing Fitness Points on your watch ...............................................................................................45

Workouts 47

About workouts ..................................................................................................................................47

Quick start for workouts .....................................................................................................................47

Tracking your fitness 49

About activity tracking .......................................................................................................................49

Setting a daily activity goal ................................................................................................................49

Switch off activity tracking .................................................................................................................49

Monitoring your activity ......................................................................................................................50

Sharing your activities .......................................................................................................................50

Route Exploration 51

About viewing trails ...........................................................................................................................51

Following a new trail ..........................................................................................................................52

Manage trails with Sports ..................................................................................................................52

Using breadcrumb trails ....................................................................................................................54

Using the compass ............................................................................................................................55

Calibrating the compass ....................................................................................................................56

Adventurer activity types 58

Trail running .......................................................................................................................................58

Hiking .................................................................................................................................................58

Skiing and snowboarding ..................................................................................................................59

Sleep tracking 60

About sleep tracking ..........................................................................................................................60

Tracking your sleep ...........................................................................................................................60

Monitoring sleep using the mobile app ..............................................................................................60

Music 61

About music .......................................................................................................................................61

Charging supplied headphones .........................................................................................................61

Pairing headphones to watch ............................................................................................................62

Changing earbuds .............................................................................................................................64

Wearing your headphones ................................................................................................................64

Putting music on your watch .............................................................................................................65

Playing music ....................................................................................................................................65

Backing up music on your watch .......................................................................................................67

About the voice coach .......................................................................................................................68

Headphones troubleshooting ............................................................................................................68

Adding sensors 69

About sensors....................................................................................................................................69

External Heart Rate Sensor ..............................................................................................................69

Cadence and Speed Sensor .............................................................................................................70

Settings 74

About settings ....................................................................................................................................74

Clock ..................................................................................................................................................74

Tracker ..............................................................................................................................................75

Playlists .............................................................................................................................................75

Sensors .............................................................................................................................................75

Testing a heart rate sensor ..........................................................................................................75

Phone ................................................................................................................................................76

Airplane mode ...................................................................................................................................76

Options ..............................................................................................................................................77

Profile ................................................................................................................................................78

Standards ..........................................................................................................................................78

TomTom Sports account 79

TomTom Sports Connect 80

TomTom Sports mobile app 81

Addendum 82

This User Manual explains everything you need to know about your new TomTom Runner 3, TomTom

Welcome

Spark 3 or TomTom Adventurer watch. If you want a quick read of the essentials, we recommend that you read the Getting started page. This

covers downloading TomTom Sports Connect and using the desk dock. Here are some good starting points:

 About your watch  Starting an activity  Fitness Age  Workouts  Activity tracking  Music  Using your Adventurer watch

Tip: There are also frequently asked questions (FAQs) at tomtom.com/support. Start typing the product name to see a list of products to choose from.

We hope you enjoy reading about and, most importantly, achieving your fitness goals using your new TomTom GPS Sports Watch!

Note: The Music feature and built-in Heart Rate Sensor are not available on all watch models.

What's new in this release

What's new

TomTom Runner 2, TomTom Runner 3, TomTom Spark, TomTom Spark 3, TomTom Adventurer

Fitness Age

TomTom Fitness Age is an indication of how well your body functions physically, relative to how well it should work, based on things like your heart rate during activities, maximum and resting heart rates, activity, gender, age, height and weight.

The more effective activity you do, the better your Fitness Age becomes. Start working on your Fitness Age by earning Fitness Points. You earn Fitness Points when you record your activity on a TomTom Sports watch with heart rate monitoring.

To learn more, go to Fitness Age in this manual.

Workouts

To workout more effectively, you can now select one of 50 personalised workouts that are downloaded automatically to the watch after connecting it to TomTom Sports website or app. There are workouts for both running and cycling activity types and they come in 5 categories: Fitness, Fat Burn, Endurance, Speed and Power.

To learn more, go to Workouts.

Music improvements

Your watch now remembers where you stopped in a music track or audiobook when you disconnect your headphones. You can also skip within a music track in 10 second increments by long pressing left and right on your watch.

To learn more, go to Music.

Automatic pausing during activities

You can now set your watch to automatically pause and resume an activity based on movement. This is controlled by a new per activity setting.

To learn more, go to Pausing and stopping an activity.

Control of syncing and alerts

New settings give you more control on when and how your watch syncs with your mobile device. You can also control whether you want to receive phone notifications on your watch or not.

To learn more, go to Phone.

User Manual Improvements

New section added on the menu options that are available AFTER starting an activity. To learn more, go to Activity settings. Improved sections added about pairing and syncing. To learn more, go to Pairing with your mobile device and How to sync data.

About your watch

Your watch

When you use your watch, you start from the clock screen. This screen shows the time and date. The hour number is shown slightly dimmed and the minutes are shown brighter so you can see the precise time more clearly.

Use the button to press up, down, left or right to go to other screens on your watch.

1. Press left - opens the ACTIVITY TRACKING screen.

2. Press down - opens the SETTINGS menu.

3. Press right - opens the ACTIVITIES menu. Tip: Do a long press to automatically scroll through the Activity menu, Activity metrics screens

and settings.

4. Press up - opens the MUSIC screen.

5. GPS receiver. While wearing the watch, the GPS receiver should face upwards.

6. Cover the screen with your palm briefly to turn on the back light.

The clock screen shows the time and date. You can choose to show the time in 12 hour or 24 hour format by pressing down to open the SETTINGS menu, then selecting CLOCK.

Using your watch

Press up or down to select items in a menu. Press right to select an item and open the menu for that item. Press left to exit a menu. To select an option in a menu, make sure it is highlighted when you leave the menu. Your watch

remembers the option you highlighted. If an option in a menu switches on and off, press up or down to change the setting.

Important: Your watch sleeps if it isn't used for a while. Press any button once to wake up your watch. Your watch will then start syncing with the Sports app automatically and you can carry on using it.

Wearing your watch

The way you wear your watch is important because it can affect the performance of the Heart Rate Sensor. For more information on how this sensor works, see The heart rate sensor.

 Wear the watch in the normal way, with the watch face on top of your wrist and the bottom of the

watch touching your skin, away from the wrist bone.

 Do the strap up so that it is tight to your wrist without being uncomfortable.

 You get the most accurate results from the heart rate sensor when you are warmed up.

Important: To improve accuracy, KEEP STILL until your heart rate is detected.

Cleaning your watch

It is recommended that you clean your watch once a week if you use it frequently.

 Wipe the watch with a damp cloth as needed. Use mild soap to remove oil or dirt.  Do not expose your watch to strong chemicals such as gasoline, cleaning solvents, acetone,

alcohol, or insect repellents. Chemicals can damage the watch’s seal, case and finish.

 After swimming, rinse your watch with tap water and dry it with a soft cloth.  Clean the heart rate sensor area and connection pads with mild soap and water as needed.  Do not scratch the heart rate sensor area. Protect it from damage.

The heart rate sensor

If your watch has a built-in heart rate sensor it can help you train more efficiently. You can choose to use the built-in heart rate sensor or an external sensor if the watch is mounted on

your bike handlebars, or not to use a sensor at all.

Note: If your watch doesn’t have an integrated heart rate monitor, you can also buy a separate

chest strap to record the same information at tomtom.com/sportsaccessories.

How the sensor works

Your heartbeat is measured by using light to measure changes in your blood flow. This is done on the top of your wrist by shining light through the skin onto the capillary veins just below the skin and detecting the changing light reflections.

The performance of the heart rate sensor is not affected by body fat percentage or body hair. It IS however affected by how you wear the watch on your wrist and by whether you have warmed up or not.

Using the heart rate sensor

To get the best performance from the heart rate sensor, see Wearing your watch. Continuous heart rate tracking is switched OFF by default. To switch it, see About 24/7 heart rate monitoring.

Note: The sensor cannot measure your heart rate while swimming.

Removing your watch from the strap

You may want to remove your watch from the wrist strap in order to charge it or before placing it in the holder before using the bike mount.

To remove your watch from the wrist strap, do the following:

1. Press inwards on the TomTom logo whilst holding the watch strap.

2. Remove the watch from the strap.

Charging your watch using the desk dock

Important: You can also use any USB wall charger to charge your watch. Place your watch in the

desk dock and then connect the USB connector from the desk dock to your USB wall charger. You can use the desk dock when your watch is in the wrist strap or you can remove your watch from

the wrist strap first.

Removing the watch from the strap

For more information, see Removing your watch from the strap.

Charging using the desk dock

To place your watch in the desk dock, do the following:

1. Slide the watch into the dock, following the curve of the back of the watch.

2. Push the watch in again until you hear a click and get a full connection.

Charging using a wall socket or USB socket with no data capabilities.

Full connection including access to Sports.

Important: When you place your watch in the dock, you may get one of two types of connection:

3. To remove your watch from the desk dock, pull the watch away from the dock, following the curve of the back of the watch.

Using the bike mount

If you have purchased the bike mount accessory, the mount consists of a holder for your watch and a handlebar strap to attach the clip to your handlebars.

Important: These instructions show you how to attach the holder to the handlebars and THEN insert the watch.

To use the bike mount, do the following:

1. Slide the handlebar strap into the hook at the back of the watch holder. Choose the right length for the size of your handlebars.

Tip: The strap has two holes so that it fits a range of different sizes of handlebars from 22 mm to 32 mm. Select the hole that fits your handlebars best.

2. Place the watch holder on your handlebar and wrap the strap around the bar.

3. Use the clip on the bottom of the holder to attach the handlebar strap. The strap should now be attached securely around the handlebar.

4. Remove your watch from the wrist strap. Open the holder by pressing as shown below. Lift the cover.

5. Slide your watch into the holder as shown.

6. Make sure your watch clicks securely into place.

7. Close the holder over the top of the watch, ensuring that it clicks as you close it. You are now ready to go cycling!

Removing your watch from the holder

You may want to remove your watch from the holder in order to charge it or while attaching the bike mount to your handlebars.

To remove the watch from the holder, do the following:

1. Open the holder by pressing as shown below and then lift the cover.

2. Push the watch back towards you to unlock it from the holder.

3. Slide the watch out towards you into the palm of your hand.

Using an O-ring

If you lose your bike mount strap, you can use a standard O-ring to mount your watch on your handlebars.

To use an O-ring, do the following:

1. Turn the watch over and insert the O-ring in the hook nearest the front of the watch.

2. Find a piece of rubber, for example, a piece of an old bicycle inner tube. This is needed to sit between the mount and handle bars and prevents slipping.

3. Place the mount onto the handle bars so that the piece of rubber is sandwiched between the mount and the bars.

4. Wrap the O-ring around the handle bars and lift it over the back hooks.

QuickGPSfix on your watch is up-to-date.

QuickGPSfix on your watch is out-of-date. If the QuickGPSfix information on your watch is out-of-date, your watch still works as usual. It may, however, take longer to get a GPS fix when you want to start an

activity.

About screen

From the clock screen, press DOWN. Press UP until you see ABOUT at the top of the menu. Press RIGHT to open the About screen.

The About screen shows the following information:  BATTERY - the battery power left on your watch.

To charge the battery, place the watch in the desk dock and connect the dock to your computer.

 STORAGE - the amount of space used up on your watch.

If you are running out of space, connect your watch to your computer. TomTom Sports Connect transfers the workouts or activities to your computer. You can choose to have activities uploaded automatically to your account on the TomTom Sports website, or another website you have chosen.

Tip: The history, which is the summary of your last 10 workouts, remains on your watch. Older workouts are sent to Sports.

 QUICKGPS - the status of the QuickGPSfix information on your watch.

QuickGPSfix helps your watch find your precise location quickly so that you can start your activity and helps to extend battery life. To update the QuickGPSfix information on your watch, connect your watch to your computer. TomTom Sports Connect automatically updates QuickGPSfix on your watch. QuickGPSfix information is valid for three days after you download it.

These symbols are used to show the status of QuickGPSfix:

 VERSION - the software version number. You may need this information if you contact Customer

Support. Every time you connect your watch to your computer, TomTom Sports Connect checks if a software update is available for your watch.

 SERIAL NUMBER - the serial number of your watch. You may need this information if you contact

Customer Support.

Performing a reset

Soft reset

A soft reset is performed each time you disconnect your watch from a wall charger or computer. To perform a soft reset on your watch, follow these steps:

1. Connect your watch to a wall charger or computer. Wait until your watch shows a battery symbol. If you are using a computer, wait until Sports Connect finishes updating your watch.

2. Disconnect your watch from the wall charger or computer. The software on your watch restarts. This performs a soft reset on your watch.

Recovery mode

The recovery mode allows you to reinstall the software on your watch without deleting any personal data and settings.

To perform a reset on your watch using the recovery mode, follow these steps:

1. Place your watch in the dock BEFORE you connect the dock to the computer.

2. On your watch, press down and keep the button pressed.*

3. Connect the dock to the computer, keep pressing the button until your watch shows tomtom.com/reset.

4. Release the button and wait for Sports Connect to show Update.

5. Click Update in Sports Connect.

* If the USB port on your computer is not easily accessible, connect the dock to the computer without the watch. Then press down from the clock screen while you slide the watch into the dock.

Factory reset Important: When you perform a factory reset in Sports Connect, all personal data and settings,

including your export settings for Sports Connect, are deleted from your watch. This action cannot be undone.

You should only use a factory reset as a last resort to restore your watch or if you really want to remove all your data and settings.

A factory reset reinstalls the software on your watch and this removes the following:

 Your activities.  Your settings on the watch.  Your settings for uploading activities in Sports Connect.

Important: When you perform a factory reset, do not disconnect your watch before Sports Connect has finished restoring your watch. This takes several minutes. Check any messages shown in Sports Connect and on your watch before you disconnect your watch.

To perform a factory reset on your watch, follow these steps:

1. Connect your watch to your computer and wait until Sports Connect finishes updating your watch.

2. Expand SETTINGS in Sports Connect.

3. Click FACTORY RESET at the bottom of Sports Connect. Sports Connect downloads the latest version of the software for your watch.

4. Keep your watch connected when the window for Sports Connect closes. Sports Connect installs the software on your watch.

5. Keep your watch connected when the window for Sports Connect opens again.

6. Follow the instructions in Sports Connect to setup your watch.

Before you start training, it's a good idea to charge your watch, download any software updates, your

Getting started

personalised workouts and download QuickGPSfix.

Note: QuickGPSfix helps your watch get a GPS fix and find your location quickly. It also saves your battery and prolongs its life.

1. Download TomTom Sports Connect from tomtom.com/123 and install it on your computer. TomTom Sports Connect is available for free.

2. Place your watch in the desk dock and connect the dock to your computer. Follow the instructions that TomTom Sports Connect gives you.

After your watch is charged, you can start your first activity.

Tip: Your watch is fully charged when the battery animation stops moving and shows a full battery.

You should connect your watch to your computer regularly to charge it, upload activities, download software updates and download QuickGPSfix information.

Battery life

When the battery is fully charged, your watch can be used for up to 11 hours of activities that need GPS reception, such as running and cycling. The battery is used more quickly if you do any of the following:

 Use the Music feature in combination with a wireless headset.  Use the backlight on your watch frequently or all the time.  Use the built-in heart rate sensor.  Connect the watch to external sensors, such as the Heart Rate Sensor or Cadence and Speed

Sensor.

Your watch will last longer on a battery charge if you turn off night mode and touch the screen to turn on the back light only when you need it.

TomTom Sports app

You can download the TomTom Sports app for free from your usual app store or by going to

tomtom.com/app.

To learn more, go to TomTom Sports mobile app in this guide.

Pairing your watch with your mobile device

To learn more, go to Pairing with your mobile device in this guide.

Pairing with an Android device

Pairing with your mobile device

The TomTom Sports mobile app allows you to automatically upload your sports activity data from your TomTom GPS Sports Watch to the TomTom Sports Cloud using your smartphone. It also allows automatic uploads to a number of other websites. In addition, the app downloads your personalised workouts, trails and QuickGPSfix data to your watch.

To pair your Android™ device with your watch follow these steps:

1. Make sure that your watch and Android device are close to each other.

2. Start the TomTom Sports mobile app on your Android™ device and make sure you're logged in to your TomTom account.

3. Tap Get started at the top of the Latest tab.

4. From the Clock screen on your watch, press down to open the SETTINGS screen, then select PHONE and press right. Select PAIR NEW.

The watch starts looking for the Sports mobile app pairing request.

5. On your Android device, tap watch on the Activate your Device page. Your Android device shows Searching.

6. When the name of your watch appears in the list on the Searching screen, tap on it and accept the request to pair.

7. In the Sports mobile app, enter the PIN code shown on your watch.

Your watch and your Android device are now paired.

As long as you have the mobile app active or running in the background on your Android device, the watch automatically tries to connect when it has a new recorded activity to upload or when the QuickGPSfix data is out-of-date.

If you open the mobile app on your Android device and it is trying to connect to your watch, you may need to wake up your watch by pressing down from the clock screen. It can take up to 30 seconds to connect to your watch.

If you are upgrading your Android device version, then you usually have to fully un-pair and re-pair your watch.

Note: If you have trouble pairing your watch, the first thing to try is to go to the phone's Bluetooth® settings and unpair your TomTom watch before following the steps above again.

Pairing with an iOS device

To pair your iOS device with your GPS Sports Watch follow these steps:

1. From the clock screen on your watch, move down to open the SETTINGS screen, then select PHONE and move right.

2. Move right to start pairing.

3. Start the Sports mobile app and tap Get started.

4. Tap watch.

5. When the name of your watch appears, tap on it.

6. On your iOS device, tap Pair, then enter the pin code shown on your watch.

The devices should now be paired. Click here for troubleshooting instructions if you experience issues with pairing your watch.

As long as you have the mobile app active or running in the background on your phone or mobile device, the watch automatically tries to connect when it has a new activity to upload or when the QuickGPSfix data is out-of-date.

If you open the mobile app on your phone and it is trying to connect to your watch, you may need to wake up your watch by moving away from the clock screen. Move down, left or right from the clock screen.

You can upload or "sync" your activity data from your watch to the Sports mobile app using your

How to sync data

smartphone. Alternatively you can sync by connecting your watch to your computer. Important: When you disconnect your watch from a power source after charging a flat battery, you

see a blinking 0:00 time on the screen. This means that your watch needs to be synced.

Using your smartphone

1. On your phone, ensure that you have a working internet connection and that bluetooth is switched on.

2. Make sure that your watch and smartphone are paired with each other.

3. Make sure that your watch and smartphone are close to each other.

4. On your watch, tap the button to wake up the display.

5. On your smartphone, open the Sports app.

6. Go to the Activities screen.

7. Swipe down until you are shown a green circle.

The app syncs your activity data settings with your watch.

Using your computer

1. To connect your watch to your computer, remove your watch from the strap.

2. Using the USB cable you received with your watch, connect the module to your computer.

Sports Connect opens automatically when your watch is connected to your computer. Sports Connect automatically syncs your activity data settings with your watch.

Syncing data using mobile device or website

To sync the activity data on your watch with the Sports app, do the following:

1. Start the Sports app on your smartphone.

2. Place your watch near the phone and press down from the clock screen to wake up the watch.

3. In the app, pull down on the Latest tab or on the Activities tab to start syncing. Syncing may also start automatically when your watch is detected.

To sync your activity data on your watch with the Sports website, do the following:

1. Connect your watch to your computer using the supplied cable.

Sports Connect opens, syncs the data and carries out any updates.

Troubleshooting

You can upload or "sync" your activity data from your watch to the Sports mobile app using your smartphone. Alternatively you can sync by connecting your watch to your computer.

If you cannot connect your watch to your Android™ device, make sure your Android device meets the

following requirements:  The app works with Android version 4.4 using Bluetooth® Low Energy 4.1 or higher. Click READ

MORE in Google Play for a list of tested devices.

 Check our list of known issues.  Use the latest version of Android for your device:  Settings > About > Phone or About Device > Android™ Version.  Use the latest version of the Sports Connect desktop application for updating your watch. An

outdated version may not offer the latest software for your watch.

 Use the latest version of the watch software: Connect your watch to the computer. Sports

Connect then checks if newer software is available for your watch,

 Use the latest version of the TomTom Sports mobile app. If a newer version is available it is listed

in the Google Play Store.

 Switch on Bluetooth on your Android device: Settings > Connections > Bluetooth.  Use your Android™ device with only one Bluetooth® device at a time. When using additional

devices like headsets, car kits, speakers or while transferring files, your Android™ device may fail

to pair or sync with your watch.

 The Sports mobile app needs a reliable internet connection.  Switch off Power Savings Mode on your Android device. This mode might disable Bluetooth.

If you cannot connect your watch to the Sports app, fully un-pair it from your Android device, then pair it again following these steps:

1. In the Bluetooth Settings menu of your Android device, un-pair or forget your watch.

2. Un-install and re-install the Sports mobile app from Play Store.

3. Restart your Android device.

4. Switch off Bluetooth and switch it back on.

5. Start the TomTom Sports mobile app on your Android device and make sure you're logged in to your TomTom account.

6. Tap Get started at the top of the Latest tab.

7. From the Clock screen on your watch, press down to open the SETTINGS screen, then select PHONE and press right. Select PAIR NEW.

The watch starts looking for the Sports app pairing request.

8. On your Android device, tap watch on the Activate your Device page. Your Android device shows Searching.

9. When the name of your watch appears in the list on the Searching screen, tap on it and accept the request to pair.

10. In the Sports mobile app, enter the PIN code shown on your watch.

If you are still not able to connect your watch to your Android device, try the following:

 Factory reset your watch and make your Android device un-pair or forget your watch again.  Sync your watch using Sports Connect on your computer. Your data always shows in both the

Sports website and the Sports mobile app.

About activities

Run

Swim Treadmill

Ski

Trail run

Snowboard

Hike

Gym

Cycle

Freestyle

Indoor

Stopwatch

Activities

Note: Not all activities are available on all watch models.

In the activities menu, you can start one of the activities available on your watch:

When you select RUN, CYCLE, FREESTYLE, TRAIL RUN, HIKE, SKI or SNOWBOARD your watch uses its internal GPS receiver to measure your speed, and to record the route you have taken.

If your watch has a heart rate sensor and the heart rate sensor is set to ON, your heart rate is shown during your activity. This includes running, cycling, treadmill and freestyle.

When you select SWIM or TREADMILL, your watch uses its internal motion sensor to measure your strides on the treadmill, and strokes and turns in the swimming pool. Your watch uses this information to estimate your speed and the distance you have covered.

When you select INDOOR for indoor cycling, your watch uses the connected Cadence and Speed

Sensor to show your speed, heart rate information if available and calories burnt vs time.

Select GYM to show heart rate information and calories burnt over time. You need an external or internal heart rate sensor for this activity.

Select FREESTYLE when you want to do an activity other than running, cycling or swimming. This means that you can keep clean histories and totals for running, cycling and swimming.

When you select STOPWATCH, you can use your watch to show elapsed time, mark laps and see times for your current and previous laps.

About calorie estimation

Calories are estimated based on the type of sport, your gender, your weight and the intensity and duration of the exercise.

24x7 calorie estimation is based on your BMI and then adjusted for steps, active time, sports activities, etc., to generate a theoretical total for the day. Heart rate is not used during 24x7 calorie counting because it would drain the watch battery too quickly.

Note: Not all activities are available on all watches.

Running, cycling, swimming, trail running, hiking, treadmill or indoor cycling

For running, cycling, swimming, trail running, hiking, treadmill or indoor cycling, the calorie calculations are based on metabolic equivalent of task tables (MET or simply metabolic equivalent).

We use the MET tables of Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011;43(8):1575-1581.

Freestyle, gym, ski and snowboard

Calories for freestyle, gym, ski and snowboard activities are based on heart rate. For other activities calories are linked to that specific sport but for freestyle, gym, ski and snowboard the watch doesn’t know which sport you are doing. Hence when no heart rate measurement is available, calories are not shown for these four activities.

Tracker

The calorie metric measures how many calories you burn during the day including your basal metabolic rate (BMR). Your BMR represents the minimum amount of energy that you need to keep your body functioning, including breathing and keeping your heart beating. Because BMR is included, your calorie metric in the tracker will be higher than your calorie metric in an activity.

About 24/7 heart rate monitoring

Your TomTom GPS Watch allows you to monitor your heart rate during the day. It takes a reading every 10 minutes for 24/7 tracking versus every second for sports tracking.

Note: Continuous heart rate monitoring is only available on watch models with an optical sensor.

Switching on 24/7 heart rate monitoring on your watch

Continuous heart rate monitoring is OFF by default. To switch on 24/7 heart rate monitoring on your watch, follow these steps:

1. From the Clock screen, press down to open the SETTINGS menu.

2. Select TRACKER.

3. Select HEART.

4. Select ON.

5. Synchronise your watch by connecting it to Sports Connect on your computer or to the Sports mobile app.

Your watch is now measuring your heart rate when you wear it.

Note: 24x7 heart rate monitoring requires software version 1.2.0 or higher.

Viewing your heart rate on the Sports website or in the Sports app

Run

Swim Treadmill

Ski

Trail run

Snowboard

Hike

Gym

Cycle

Freestyle

Indoor

Stopwatch

See the TomTom Sports App User Manual on the TomTom website.

Starting an activity

Note: Not all activities are available on all watch models.

To start an activity on your watch, do the following.

1. From the clock, press right.

2. Select one of the activities, then press right.

3. For all non-cycling activities, until your watch has a GPS fix you see the message Please wait, and the GPS icon flashes in the top left hand corner of the screen. When it's ready to start an activity, your watch shows the message GET GOING and the GPS icon stops flashing.

Tip: To select a music playlist, press down when you see the GO message on starting an activity.

4. For cycling and indoor activities, if you are using a Cadence and Speed Sensor, once your watch is connected to the sensor, your watch shows the message GO. The Cadence & Speed Sensor is then used to provide speed and distance information about your activity. Your watch may not have a GPS fix at this point. If you would like to track the route of your activity, wait until the GPS icon stops flashing before starting your activity.

Note: It can take a short time to find your GPS position, especially the first time you use your watch or if the QuickGPSfix information is not up-to-date. Moving does not speed up getting a fix so stay still and wait until your position has been found.

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