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Training / Speed and Time mode Distance mode Resets the Logbook Total of all Starts and stops training the stopwatch stopwatch and coach Switches Switches between between the modes the modes Shortcuts Backlight Shortcuts Backlight Enters and exits the 2 sec Settings and other submodes 2 sec
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1. Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 1.1. Setting up Suunto t4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 1.2. Activity class (act class) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 1.3. Suunto t4 at a gla
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3.2. Manually adjusting your training program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3.3. T raining without set targets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3.4. Using the speed and distance displays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 4. After training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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8.6. After sales service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 8.7. FCC compliance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 9. Disposal of the device . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 4
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1. GETTING ST ARTED 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 on back of device Name in User's Guide + / lap UP Mode ENTER - / Light DOWN Alt / Back BACK Start / Stop ST AR T In T otals, 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
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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. Adjust with UP and DOWN buttons. Accept with ENTER button. Carry on setting up the time, date, units and personal settings. After this Suunto t4 will go into Time mode a
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physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information. Y our 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 description Activity class No regular participation in Always avoid exe
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Activity description Activity class Endurance athlete (International 13 - 15 hours per week 9.5 level) More than 15 hours per week 10 1.3. Suunto t4 at a glance Time mode Training mode Speed and Distance mode (if paired with POD) Logbook Totals In Time mode you can: In Training mode you can: In Speed and Distance mode - use the stopwatch you can: - view the time - view speed - go to log - view your heart rate - go to Totals or Training Effect - view distance - set the Training Effec
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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 T ime mode, a short press of the ST AR T button will take you to Logbook and a short press of the UP button accesses T otals. The figure below shows the functionality of each of these submodes. 9
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Totals Logbook Settings menu Each mode has its own In Totals you can view In Logbook you can view the total values of your your last 15 activities’: settings menu where you can define the settings sessions for: - Training Effect - this week - duration related to that mode. - calories consumed - last week - 6 last months - average heart rate - peak heart rate - time spent in and out of zones or limits 1.3.1. T ime mode Here you can see the functionality of the buttons used in
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GO TO LOGBOOK AND COACH GO TO TOTALS CHANGE SHORTCUT: 2 sec GO TO TIME SETTINGS - DAY - DATE - DUAL TIME LIGHT - CONNECT TO PC (LONG PRESS) 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 T otals, 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 s
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2 sec 1.3.2. T raining mode Here you can see the basic functionality of the buttons used in T raining mode as well as options for the shortcut, which is in the bottom line of the display . START/STOP LAP/RESET (LONG PRESS) GO TO TRAINING SETTINGS CHANGE SHORTCUT: - AVERAGE HEART RATE - TRAINING EFFECT - LAP / INTERVAL TIME AND DURATION - SPEED LIGHT - TIME - DISTANCE - CHANGE TRAINING EFFECT TARGET (LONG PRESS) - CALORIE CONSUMPTION (IF CONNECTED TO POD) The stopwatch is acces
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2 sec 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. START/STOP LAP/RESET (LONG PRESS) GO TO SPEED AND CHANGE SHORTCUT: - CHRONO DISTANCE SETTINGS - DAYTIME - ALSO HR RELATED - AVG SPEED SHORTCUTS, IF LIGHT - DISTANCE HR BELT IS ON - CHANGE TRAINING EFFECT TARGET (LONG PRESS) 1.3.4. Sett
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T ime mode settings Symbol Setting Options Alarm Alarm: Alarm time: hour/min on/of f T ime T ime: Dual time: hours/ minutes hours/ minutes/ seconds Date Date: year/ month/ day Personal W eight Height Activity Max heart Sex Date of birth class rate General T ones: Heart rate: Height: W eight: T ime: Date: Speed: on/of f bpm/ % cm/ft kg/lb 12h/24h ddmm/ km/h, mmdd mph, time/km, time/mile 14
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T raining mode settings Symbol Setting Options Heart Zone 1: Zone 2: Zone 3: upper % rate lower/ upper % zones upper % Heart Heart Lower limit Upper Alarm: on/of f rate limits rate limit limits: on/ of f Intervals Interval Interval 1: Interval 2: Interval 2: W arm W arm up: minutes/ 1: on/of f minutes/ on/of f minutes/ up: on/ seconds seconds seconds of f Pair a Pair: heart rate belt / Foot POD / Bike POD / GPS POD POD General T ones: Heart rate: Height: W eight: T ime: Date: Speed: on/of f bpm/
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Speed and Distance mode settings Symbol Setting Options Autolap Autolap: Distance on/of f Speed Limits: Lower Upper limit on/of f limit Calibrate Calibrate: Foot POD/ Bike POD Pair a Pair: heart rate belt / Foot POD / Bike POD / GPS POD POD General T ones: Heart Height: W eight: T ime: Date: Speed: on/of f rate: cm/ft kg/lb 12h/24h ddmm/ km/h, bpm/ % mmdd mph, time/km, time/mile Please refer to Section 2.2 Settings for more information on how to define the device's settings. 16
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2. BEFORE TRAINING 2.1. The heart rate transmitter belt and speed and distance PODs 2.1.1. Putting on the heart rate transmitter belt The heart rate transmitter belt is an integral part of Suunto t4's functionality , so it's important that you know how to wear it correctly . W e recommend that you wear the transmitter against your bare skin to ensure flawless operation. • The electrodes must be wet during the exercise. Raise the transmitter a little of f your chest and moisten the electrode area
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After switching to Training mode, Instead of your heart rate, "00" is Suunto t4 displays two bars while it is shown in the center of the display if no seeking the HR belt signal. heart rate belt is found. Once the device has found the signals, your heart rate or speed and distance information will be displayed in the center of the screen. NOTE For detailed instructions on how to pair and calibrate your optional speed and distance POD, please refer to the POD's own user's guide. Heart rate sign
