TomTom Runner Cardio, Multi-Sport Reference Guide

TomTom Runner &

Multi-Sport

Reference Guide

1.8

Contents

Welcome 4

What's new 5

What's new in this release ................................................................................................................... 5

Getting started 6

Your watch 7

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

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

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

The heart rate monitor ......................................................................................................................... 8

Using the desk dock ............................................................................................................................ 9

Using the bike mount ........................................................................................................................... 9

Watch status ...................................................................................................................................... 11

Performing a Reset ........................................................................................................................... 12

Activities 14

About activities .................................................................................................................................. 14

Starting an activity ............................................................................................................................. 14

Pausing and stopping an activity ....................................................................................................... 15

Choosing which metrics to display .................................................................................................... 15

Settings for Running activities ........................................................................................................... 17

Settings for Cycle activities ............................................................................................................... 17

Settings for Swimming activities ........................................................................................................ 17

Settings for Treadmill activities .......................................................................................................... 18

Training programs ............................................................................................................................. 20

About training programs ............................................................................................................... 20

none ............................................................................................................................................. 20

Goals ............................................................................................................................................ 20

Intervals ........................................................................................................................................ 21

Laps .............................................................................................................................................. 22

Zones ........................................................................................................................................... 22

Race ............................................................................................................................................. 25

Using the stopwatch .......................................................................................................................... 26

Tracking your activities ...................................................................................................................... 27

Settings 28

About settings .................................................................................................................................... 28

Clock .................................................................................................................................................. 28

Sensors ............................................................................................................................................. 28

Testing a heart rate sensor .......................................................................................................... 29

Phone ................................................................................................................................................ 29

Airplane mode ................................................................................................................................... 30

Options .............................................................................................................................................. 31

Profile ................................................................................................................................................ 31

Standards .......................................................................................................................................... 32

Adding sensors 33

About sensors.................................................................................................................................... 33

External Heart Rate Monitor .............................................................................................................. 33

Cadence or Speed Sensor ................................................................................................................ 34

TomTom MySports account 38

TomTom MySports Connect 39

TomTom MySports mobile app 40

Addendum 41

Welcome

This Reference Guide explains everything you nee d to know about your new TomTom GPS Sports Watch.

If you want a quick read of the essentials, we recomm end that you read the Getting started covers downloading TomTom MySports Connect and using the desk dock.

After that, if you have a smartphone, you will probably want to download the TomTom MySports app for free from your usual app store or by going to tomtom.com/app

Important: Before using the MySports app on your smartphone, you need to link your watch to your MySports account using a computer. This needs t o be done only once.

For information about what you see on the watch, go t o: Here are some good starting points:

 What's new in this release  About your watch  Starting an activity  Training programs  Settings

Tip: There are also frequently asked questions (FAQs) at tomtom.com/support. Select your product model from the list or enter a search term.

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

page. This

What's new

What's new in this release

New Freestyle activity type

For TomTom Multi-Sport owners, you can select a freestyle, GPS enabled activity type for any non-running, cycling or swimming activities, so you keep a clean history/totals for the main activity types.

To learn more, go to About activities

New Race This Feature

Race against a specific activity using the MySports Race this button. To learn more, go to Race

in this guide.

Getting started

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

Note: QuickGPSfix helps your watch get a GPS fix and find your location quickly.

1. Download TomTom MySports Connect from tomtom.com/getstarted/sports and install it on your computer. TomTom MySports Connect is availabl e for free.

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

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

Tip: Your watch is fully charged when the battery ani m ation 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 10 hours of activities that need GPS reception, such as running and cycling. The b at tery is used more quickly if you use the backlight on your watch frequently or all the time, or connect the watch to sensors, such as the Heart Rate

Monitor or Cadence Sensor.

The following tips will help your watch go longer on a battery charge:

 Turn off night mode  Turn off sensors that you are not using. Your watch k eeps searching for sensors even if you are

not using a sensor.

TomTom MySports app

Important: Before using the MySports app on your s martphone, you need to link your watch to your MySports account using a computer. This needs t o be done only once.

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

tomtom.com/app

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

and touch the screen to turn on the backlight only when you need it.

Pairing your watch with your phone

To learn more, go to Phone

in this guide.

Your watch

About 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 minut es ar e shown brighter so you can see the precise time more clearly.

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

1. Left - opens the Status screen.

2. Down - opens the Settings menu.

3. Right - opens the Activities menu.

4. Up - from the clock, moving up doesn't open another screen.

5. GPS receiver. While you train, the GPS receiver should face upwards.

6. Touch this area of the screen to turn on the backlight .

The clock screen shows the time and date. You can choose to show the time in 12 hour or 24 hour format by moving down to open the Settings

Using your watch

Move up or down to select items in a menu. Move right to select an item and open the menu for that item. Move 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, move right to change the setting.

menu, then selecting Clock.

Wearing your watch

Built-in Heart Rate Monitor

The built-in Heart Rate Monitor in the TomTom Runner Cardio and the TomTom Multi-Sport Cardio uses the reflection of light through the skin to pick up y our heartbeat. The way you wear your watch is important because it can affect the performance of the Heart Rate Monitor:

 Wear the watch in the normal way, with the watch fa ce on t op 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 monitor when you are warmed up.

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 dam age the watch’s seal, case, and finish.

 After swimming, rinse your watch with tap water and dry it with a sof t cloth. If your watch has a built-in heart rate monitor, also do the following:

 Clean the sensor area and connection pads with mild soap and water as needed.  Do not scratch the sensor area. Protect it from damage.

The heart rate monitor

If your watch has an integrated heart rate monitor, it can help you train more efficiently. You can choose to use the built-in heart rate monitor, an external one mounted on your bike

handlebars for example, or not to use a monitor at all.

How the monitor 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 t he capillary veins just below the skin and detecting the changing light reflections.

The performance of the heart rate monitor is not affected by skin type, 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 monitor

To get the best performance from the heart rate moni tor, follow these tips:

 Wear the watch in the normal way, with the watch fa ce on t op 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 u ncomfortable.  You get the most accurate results from the heart rate monitor when you are warmed up.

Note: The monitor cannot measure your heart rate while you are sw i m mi ng.

Using the desk dock

You can use the desk dock when your watch is in the wrist stra p or you can remove your watch from the wrist strap first.

To remove the watch from the wrist strap, hold the watch in one hand and lift the strap upwards, away from the watch. The wrist strap pops off the front of the watch.

To place your watch in the desk dock, slide the watch into the dock, following the curve of the back of the watch.

To remove your watch from the desk dock, push und erneath the screen of the watch. The watch will slide out, following the curve of the back of the watch. Do not lift the watch from the top, as this can damage the desk dock.

Using the bike mount

Note: The bike mount is included with some products and available as an accessory for others.

The bike mount consists of a holder for your watch and a handlebar strap to attach the clip to your handlebars.

To use the bike mount, do the following:

1. Attach the handlebar strap to the back of the holder. Tip: The strap has two holes so that it fits different sizes of handlebars. Select the hole that fits

your handlebars best.

2. Place the strap on your handlebar and wrap it around t he bar.

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

4. Remove your watch from the wrist strap and place it in t he holder. Make sure it clips securely into place.

5. Close the handlebar strap over the top of the watch, attaching it to the top of the holder using the clip.

Watch status

From the clock screen, move left to open the stat us screen. The status 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 free space available on your watch.

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

Tip: The history, which is the summary of your workout, remains on your watch.

 QuickGPS - the status of the QuickGPSfi x information on your watch.

QuickGPSfix helps your watch find your precise location quickly so that you can start your activit y. To update the QuickGPSfix information on your w atch, connect your watch to your computer. TomTom MySports Connect automatically updates QuickGPSfix on your watch. QuickGPSfix information is valid for three days after you do wnload it.

These symbols are used to show the status of QuickG PSfix:

QuickGPSfix on your watch is up to date.

QuickGPSfix on your watch is out of date. If the QuickGP S fix information on your watch is out of date, your wat ch s till works as usual.

It may, however, take longer to get a GPS fix when you want to

activity.

start an

If you see this icon, you are using a very old version of the softwar e and should update your watch as soon as possible.

 Version - the software version number and serial number of y our watch. You may need this

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

Performing a Reset

Soft reset

A soft reset is performed each time you disconnect your GPS Sports 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 MySports Conn ect finishes updating your watch.

2. Disconnect your watch from the wall charger or com puter. 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 m ode, f ol l ow these steps:

1. Connect your GPS Sports watch to your computer an d wait unt i l M ySports Connect finishes updating your watch.

2. On your watch, move DOWN but keep the button pressed.*

3. Disconnect the USB cable from your computer.*

4. Keep pressing the button until your watch shows a watch connected with a computer and tomtom.com/reset.

5. Release the button and connect the USB cable to your comput er.

6. Click Update in MySports Connect.

* If the USB port on your computer is not easily accessible, connect the dock to the computer without the watch. Then move down from the clock screen while you slide the watc h i nto the dock.

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

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

You should only use a factory reset as a last resort to resto re 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 MyS port s Connect.

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

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

1. Connect your GPS Sports watch to your computer an d wait unt i l M ySports Connect finishes updating your watch.

2. Expand SETTINGS in MySports Connect.

3. Click FACTORY RESET at the bottom of MySports Connect. MySports Connect downloads the latest version of the soft ware for your watch.

4. Keep your watch connected when the window for My S port s Connect closes.

MySports Connect installs the software on your watch.

5. Keep your watch connected when the window for My S port s Connect opens again.

6. Follow the instructions in MySports Connect to setup y our watch.

Note: The settings for exporting and uploading activities in MySports Connect are stored on your watch. If you set up your watch to transfer activiti es t o additional sports websites or file formats, you'll need to set these up again on the UPLOAD & EXPORT tab.

Activities

About activities

In the activities menu, you can start one of the activ i t i es av ai l able on your watch:

 Run  Cycle  Swim  Treadmill  Freestyle  Stopwatch

Note: Not all activities are available on all watches.

When you select Run, Cycle or Freestyle, 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 monitor and the heart r at e sensor during your activity. This includes running, cy cling, 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 cov ered.

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

Calories for the freestyle activity are based on heart r ate. For other activities, calories are linked to that specific sport, but for freestyle, the watch doesn’t know which sport you are doing. Therefore when no heart rate measurement is available, calories ar e not shown for the freestyle activity.

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

is set to ON, your heart rate is shown

Starting an activity

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

1. From the clock, move right.

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

 Run  Cycle  Swim  Treadmill  Freestyle  Stopwatch

Note: Not all activities are available on all watches.

3. For Run, Cycle and FreeStyle activities, unt il your watch has a GPS fix, you see the message Please wait, and the GPS icon flashes in the bottom left hand corner of the screen. When it's ready to start an activity, your watch shows the message GO and the GPS icon stops flashing.

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