EN Time mode Logbook Total of all training Training / Speed and Distance mode Starts and stops the stopwatch Resets the stopwatch c 2 se 2s Switches between the modes ec 2s ec Switches between the modes Shortcuts Button lock Backlight Shortcuts Button lock Backlight Quick Exit (x) to time mode (when in Menu, Totals, Logbook and Coach) Enters and exits the Settings and other submodes 2 sec EN WELCOME Congratulations on choosing Suunto t3 as your training partner. The Suunto t3 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t3 goes beyond conventional heart rate monitors by showing Training Effect (TE). Training Effect tells you in real time how much a workout improves your condition. It ensures that every workout you do takes you closer to your targets, and gives you the freedom to work-out without pre-set heart rate (HR) zones. Read more about Training Effect in Section 2.4.1. With Suunto t3 you can also accurately measure the calories you burn, record your workouts for post-training analysis and keep track of your long-term progress. Suunto t3's functionality is maximized with optional Suunto PODs (Peripheral Observation Devices), wireless sensors that measure speed and distance in different sports activities. You also have the benefit of interference-free digital transmission of heart rate and speed data. This users guide is here to help you get the most out of your training with Suunto t3. Please read through it to make using your new Suunto t3 even more productive. 1. Suunto t3 at a glance .................................................................... 5 1.1. Navigating in the modes and menus ............................................. 6 1.2. Button symbols and functions .................................................... 7 1.3. Button lock .......................................................................... 7 2. Getting started ........................................................................... 8 2.1. Setting up Suunto t3 ............................................................... 8 2.2. Activity class (act class) .......................................................... 10 2.3. Time mode ......................................................................... 12 2.3.1. Alarm settings ............................................................... 13 2.3.2. Time settings ................................................................ 14 2.3.3. Date settings ................................................................. 14 2.3.4. Personal settings ............................................................ 14 2.3.5. General settings ............................................................. 15 2.4. Training mode ..................................................................... 15 2.4.1. Training Effect ............................................................... 17 2.4.2. Training mode settings ..................................................... 20 2.4.3. Heart rate zone settings .................................................... 23 2.4.4. Intervals settings ............................................................ 24 2.4.5. Pair a POD settings ......................................................... 24 2.5. Speed and Distance mode ...................................................... 25 2.5.1. Autolap settings ............................................................. 26 2.5.2. Speed settings ............................................................... 27 2.5.3. Calibrate settings ............................................................ 27 2.5.4. Wireless speed and distance PODs ...................................... 27 2 3. Before training .......................................................................... 3.1. Putting on the heart rate transmitter belt ....................................... 3.2. Heart rate signal troubleshooting ............................................... 3.3. Heart rate limit settings ........................................................... 4. Training .................................................................................. 4.1. Using Training Effect targets .................................................... 4.2. Training without set targets ...................................................... 4.3. Using the Speed and Distance displays ....................................... 5. After training ............................................................................ 5.1. Training Logbook ................................................................. 5.2. Training Totals ..................................................................... 5.3. Suunto Training World ........................................................... 5.4. Sleep mode ........................................................................ 6. Warranty ................................................................................. 7. Care and maintenance ................................................................ 7.1. General instructions .............................................................. 7.2. Water resistance .................................................................. 7.3. Changing the strap length ....................................................... 7.4. Replacing the battery ............................................................. 7.4.1. Replacing the battery of the Suunto t3 ................................... 7.4.2. Replacing the battery of the heart rate belt .............................. 8. Technical specifications ............................................................... 9. Intellectual property .................................................................... 9.1. Trademark ......................................................................... 28 28 29 30 31 31 31 34 35 35 36 37 38 38 38 38 39 40 41 41 43 44 45 45 3 9.2. Patent notice ...................................................................... 10. Disclaimers ............................................................................ 10.1. User's responsibility ............................................................. 10.2. Warnings ......................................................................... 10.3. CE ................................................................................. 10.4. ICES .............................................................................. 10.5. FCC compliance ................................................................. 11. Disposal of the device ................................................................ 45 45 45 46 46 46 46 47 4 1. SUUNTO T3 AT A GLANCE Time mode Training mode Speed and Distance mode (if paired with POD) Logbook Totals In Time mode you can: - view the time - go to log - go to Totals - go to Time settings - 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 In Speed and Distance mode you can: - view average (avg) and maximum speed (Max) - view distance - set the Training Effect target - go to Speed and Distance settings The Suunto wristop computer displays the icon of each mode on the screen: HR for Training mode, TE for Training Effect in Training mode and SPD for Speed and Distance mode. In Time mode you will see the current time. NOTE * In order to connect your device to a PC, an optional Suunto PC POD and Suunto software are required. 5 1.1. Navigating in the modes and menus In any of the modes, a long press of the MODE 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 + button accesses Totals. The following figure shows the functionality of each of these submodes. Totals Logbook Settings menu 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. You can quick exit Totals, Logbook and Settings by pressing the START button. 6 1.2. Button symbols and functions The buttons are named according to the functions they perform. However, in this user's guide the names are simplified as shown in the table below. Button names on device + / Lap Mode - / Light Alt / Back Start / Stop Name in User's Guide + MODE BACK START In Totals and Logbook, 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 1.3. Button lock You can lock and unlock the buttons in both Time and Training mode by long pressing the - button. When the buttons are locked, you still have access to shortcuts and backlight. 7 When the buttons are locked, you still have access to shortcuts and backlight. 2s ec 2. GETTING STARTED Before you are able to make the most of your Suunto t3, it's worth taking some time to personalize it to suit your individual needs and preferences. 2.1. Setting up Suunto t3 When you press a button on your new Suunto t3 for the first time, you will be asked to define some basic settings. Use the + and - buttons to change the values, accept and move to the next item by pressing the MODE button. The following figure shows you how to set up your device for the first time. 8 Adjust with + and ­ buttons. Accept with MODE button. Carry on setting up the time, date, units and personal settings. After this Suunto t3 will go into Time mode and will be ready for operation. 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. 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. You can quick exit the Settings menu and go back to the Time mode by pressing START button. QUICK EXIT +/ADJUST RIGHT/EXIT (LONG PRESS) LEFT ­/ADJUST 9 2.2. 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 t3, the device will be able to give much more accurate calorie consumption information. As the amount and/or intensity of your physical activity increases, the device will automatically increase your activity class based on your recorded heart rate information. Your activity class will also be automatically decreased if, for example, you engage in recreational sports. See the following table for information on determining your activity class. 10 Activity description Activity class No regular participation in recreation- Always avoid exertion, whenever possible. 0 al sports or heavy physical activity. Walk for pleasure, routinely use stairs, occasionally 1 exercise sufficiently to cause heavy breathing or perspiration. Regular participation in recreational 10 - 60 minutes per week sports or work requiring modest physical activity, such as yard work, Over 1 hour per week nordic walking or moderate-intensity cycling. Regular participation in heavy phys- Less than 30 minutes per week ical exercise, such as running, aerobic classes or high-intensity cycling. 30 - 60 minutes per week 1 - 3 hours per week Over 3 hours per week Training daily 5 - 7 hours per week 7 - 9 hours per week 9 - 11 hours per week 11 - 13 hours per week 13 - 15 hours per week More than 15 hours per week 2 3 4 5 6 7 7.5 8 8.5 9 9.5 10 11 2.3. 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 t3. Additionally, you will find options for the shortcut, which is in the bottom line of the display. GO TO LOGBOOK CHANGE SHORTCUT: - DAY - DATE - DUAL TIME - SECOND - EMPTY - CONNECT TO PC (LONG PRESS) GO TO TOTALS 2 sec GO TO TIME SETTINGS 2s ec LIGHT BUTTON LOCK The following figure shows how to enter the Time mode Settings menu and its different items. You can quick exit the Settings menu by pressing the START button. Entering Settings Long press the MODE button in Time or Training mode to enter the Settings menu. Navigating in Settings Use + and ­ buttons to toggle between the followi ...