Suunto t4c User Manual
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Suunto t4c User Manual

Training companion
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Summary of Contents for Suunto t4c

  • Page 1 USER GUIDE...
  • Page 2 Time • weekday • date • seconds • dual time • empty Training Speed & Distance • training effect • calories • average heart rate • lap time • time Note: Additional views available depending on paired devices. • distance •...

  • Page 3: Table Of Contents

    3 Using Suunto Coach ........
  • Page 4 5 Using SPEED and DISTANCE mode ..........28 5.1 Pairing a POD .
  • Page 5 10.1 Technical data ............43 10.2 Trademark .

  • Page 6: Introduction

    1 INTRODUCTION Thank you for choosing Suunto t4c as your training companion. Suunto t4c is a high-precision heart rate monitor designed to make your training as beneficial and enjoyable as possible. Suunto t4c provides heart rate zone training, accurately measures the calories you burn, and records your training history.

  • Page 7: Defining Main Settings

    2 DEFINING MAIN SETTINGS Before you start training, you need to define ensure accurate measurements and calculations. You are prompted to define the main settings the first time you wake up the device (by pressing any button). If you want to learn more about these settings and modify them, continue reading.
  • Page 8 Setting Value Foot km/h , /km , mph , /mi Bike km/h , /km , mph , /mi km/h , /km , mph , /mi To change settings: GENERAL 1. Enter the menu ( ) in any mode and scroll with [Lap +] until you reach 2.

  • Page 9: Personal Settings

    2.2 Personal settings Through the settings, you tune your Suunto heart rate monitor according to PERSONAL your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values.

  • Page 10: Activity Class

    4. Repeat steps 2 and 3 as needed. 5. Press [Start Stop] to exit. TIP: Weigh yourself regularly and update the value in your settings. This helps keep the training calculations accurate. 2.2.1 Activity class The activity class ( ACT CLASS classifications to help you determine your activity class.
  • Page 11 We therefore recommend you train with your Suunto heart rate monitor to ensure it understands and guides you correctly. Your Suunto heart rate monitor increases or decreases your activity class according to your training history.

  • Page 12: Maximum Heart Rate

    2.2.2 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximum heart rate ( ) using the formula 210 – (0.65 x AGE). If you know your real maximum, MAX HR you should use that value.

  • Page 13: Using Suunto Coach

    3.1 Using Training Effect Training Effect (TE) is a unique feature of your Suunto heart rate monitor that measures the real effect of a workout on your physical fitness. With Training Effect, you can be sure that your workouts have the intended result.
  • Page 14 rate at a certain level throughout the whole workout. With Training Effect you just need to reach the desired target once during training. Training Effect Result 1.0-1.9 Minor 2.0-2.9 Maintaining 3.0-3.9 Improving 4.0-4.9 Highly improving Over-reaching NOTE: It is important to note that the numerical TE values do not mean that a workout with a lower numerical value is somehow worse or less significant than a workout with a high value.
  • Page 15 TIP: Training Effect is an advanced feature and can help you in many ways. More details about TE can be found in the Suunto Training Guide, available for download at suunto.com/training. level is shown as a view in time is left (at your current training intensity) to reach the next timer is updated in real-time as your intensity changes.

  • Page 16: Getting Started With Coach

    3.2 Getting started with Coach The only initial information Suunto Coach needs is your activity class ( if the setting value is not accurate, Suunto Coach finds the right level in a few weeks, once you start using your Suunto t4c.
  • Page 17 Suunto Coach generates a training routine for the next five days. Each session has a target Training Effect and a recommended duration. Use [Lap +] and [Light -] to check the recommendations for the next days. To use the recommendation: 1.
  • Page 18 Suunto Coach are optimized for progress, alternating between heavy and light training sessions. You can train at a higher or lower intensity or for more or less time than Suunto Coach recommend to achieve each session's goal. Longer and harder training sessions than recommended should be avoided.

  • Page 19: Using Training Mode

    TRAINING NOTE: Even though both Suunto t4c and the transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t4c and the transmitter belt impossible. 4.1 Putting on your transmitter belt...

  • Page 20: Starting A Training Session

    Before using it, we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s supervision. Exercise may include some risk, especially for those who have been inactive. We strongly advise you to consult your doctor prior to beginning a regular exercise program.

  • Page 21: During Training

    4.3 During training Your Suunto heart rate monitor has a number of visual and audio indicators to help guide you during training. This information can be both helpful and rewarding.

  • Page 22: After Training

    4.4 After training 4.4.1 Viewing training logs Your Suunto heart rate monitor can store each training session in the logbook. The available summary information per logged session is: ● Achieved Training Effect (TE) ● Average and peak heart rate ● Calories burned ●...

  • Page 23: Viewing Training Totals

    The device reminds you to save your logs to PC “LOGS TO PC reminder” before the memory is full the first time (PC POD needed). 4.4.2 Viewing training totals Your Suunto heart rate monitor can store your training sessions and summarize the data according to weeks and months. The available time periods are: : current week, Monday through Sunday ●...

  • Page 24: Using Heart Rate Limits And Zones

    4.5 Using heart rate limits and zones Heart rate limit and heart rate zone settings are defined in TRAINING mode settings. 4.5.1 Heart rate limits Setting upper and lower heart rate limits for yourself can help you keep your exercising at the correct intensity.

  • Page 25: Heart Rate Zones

    You want to have a good, tough training session today, so you set your heart rate limits to equal your Zone 3 limits and turn the heart rate limit alarm on. Your Suunto heart rate monitor notifies you when you go too slow, or push too hard! 4.5.2 Heart rate zones...
  • Page 26 NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. In the menu, you can turn on the zone feature, define zone limits, and turn HR ZONES tones on or off. When the zones feature and the tones are turned on, your device alerts you with a beep when you move from one zone to another.

  • Page 27: Using Intervals And Warm-Up

    4.6 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with alternating periods of high exertion and recovery. Use You can also define a warm-up period for yourself. This can be used with or without intervals turned on.
  • Page 28 Setting Value int2 on / off int2 0'00 warm on / off warm 0'00 To change interval and warm-up periods settings: 1. In mode, enter the menu ( TRAINING INTERVAL 2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -]. 3.

  • Page 29: Using Speed And Distance Mode

    NOTE: Before you (re)pair your POD or belt, you need to first reset the device by removing the battery and putting it in backwards (positive side down). Then replace the battery normally. mode, you first need to pair your Suunto heart rate monitor ) and scroll with [Lap +] until you reach is displayed.

  • Page 30: Autolap And Speed Limits

    With the autolap feature, you can define laps in distance instead of time (interval training). When autolap is turned on (and your speed and distance POD is activated), your Suunto heart rate monitor shows total distance, average lap speed, and lap time for each lap.
  • Page 31 TIP: This includes an autopause feature that, when activated, will stop your session when very slow speed is detected while using your Suunto speed and distance POD. The session is reactivated when you speed up again.

  • Page 32: Calibrating Your Pod

    5. Press [Start Stop] to exit. 5.3 Calibrating your POD A Suunto POD that measures speed and distances needs to be calibrated to give you accurate readings. The calibration procedure differs for each POD type, and you will need to read the POD user guide to get detailed instructions.
  • Page 33 TIP: The GPS POD is listed in the menu, but the calibration has no effect on CALIBRATE the GPS POD. Use this calibration setting if you have, for example, two Bike PODs for different bikes. You can pair one of them as GPS POD and use the calibration in the same way as you normally would with a Bike POD.

  • Page 34: Using Time Mode

    6 USING TIME MODE mode handles the time of day in two time zones: main time and dual time. TIME menus, you have the following settings: ALARM TIME DATE Setting Value alarm on / off alarm 00:00 time hours / minutes / seconds dual time hours / minutes date...

  • Page 35: Setting The Alarm

    Possible real life situation: Knowing the time at home You are traveling abroad and you set the dual time to be the time at home. The main time is the time at your current location. Now you always know the local time and you can quickly check what time it is at home.

  • Page 36: General Features

    7 GENERAL FEATURES 7.1 Backlight You activate the backlight by pressing [Light -]. The backlight turns off automatically. If you want to use the backlight when changing settings, you need to activate it before entering the settings. The backlight will re-activate whenever a button is pressed. This feature will stay on until you exit the settings.

  • Page 37: Sleep Mode

    7.3 Sleep mode You put your Suunto heart rate monitor to sleep to extend battery life or to erase the recorded training history. Personal settings are not erased. 1. To switch to sleep mode, simultaneously keep [Start Stop], [Lap +], [Light -] and [View Back] pressed.

  • Page 38: Troubleshooting

    3. In your Suunto heart rate monitor, go to the 4. Put the battery in with the positive side up and close the cover. The same procedure can be used if you experience problems with a Suunto POD signal reception.

  • Page 39: Care And Maintenance

    Use Polywatch to remove small scratches in the screen. It is available at authorized Suunto dealers, in most watch stores, and from Suunto Web Shop (shop.suunto.com). A protective plastic shield can also be placed over the screen to prevent scratches.

  • Page 40: Changing Strap Length

    TIP: Remove one piece at a time and test the new length to ensure you do not remove too many. 9.3 Changing straps There are many different straps available for your Suunto heart rate monitor. Visit the Suunto Web Shop (shop.suunto.com) to see what is available. Change to a new strap as illustrated here:...

  • Page 41: Replacing Wristop Battery

    9.4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty. Replace the battery as illustrated here:...

  • Page 42: Replacing Belt Battery

    NOTE: If the cover threads are damaged, please send your device to an authorized Suunto representative for service. 9.5 Replacing belt battery Replace the battery as illustrated here:...
  • Page 43 NOTE: We recommend that you replace the cover and O ring along with the better to ensure the transmitter remains clean and water resistant. Replacement covers are available with replacement batteries.

  • Page 44: Specifications

    ● Water resistance (device): 30 m / 100 ft (ISO 2281) ● Water resistance (belt): 20 m / 66 ft (ISO 2281) ● Transmission frequency: 2.465 GHz Suunto ANT compatible ● Transmission range: Up to 10 m/30 ft ● User-replaceable battery: (device / belt) 3V CR2032 log recorder ●...

  • Page 45: Trademark

    Copyright © Suunto Oy 2007. All rights reserved. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of its clients to obtain knowledge and information regarding the operation of Suunto products. Its contents shall not be used or distributed for any other purpose and/or otherwise communicated, disclosed or reproduced without the prior written consent of Suunto Oy.

  • Page 46: Fcc

    If this equipment does cause harmful interference to other equipment, try to correct the problem by relocating the equipment. Consult an authorized Suunto dealer or other qualified service technician if you cannot correct the problem. Operation is subject to the following conditions: ●...

  • Page 47: Patent Notice

    WARNING: FCC WARNING: Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations. 10.6 Patent notice This product is protected by the following patents and patent applications and their corresponding national rights: US 11/432,380, US 11/181,836, US 11/169712, FI 20065147, US 11/154,444, US 10/523,156, US 10/515,170 and EU Design 000528005-0001/000528005-0010.

  • Page 48: Disclaimers

    Before using it, we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor s supervision. Exercise may include some risk, especially for those who have been inactive. We strongly advise you...

  • Page 50: Index

    Index activity class, 9 alarm, 34 snooze, 34 backlight, 35 button lock, 35 calibrate, 31 changing strap, 39 changing strap length, 39 cleaning the device, 38 Coach, 12, 15 disposal of device, 46 general guidance, 38 GENERAL settings, 6 heart rate limits, 23 heart rate zones, 24 interval, 26 logbook, 21...
  • Page 51 AUTOLAP, 29 DATE, 33 GENERAL, 6 PERSONAL, 8 SPEED, 30 TIME, 33 modes SPEED AND DISTANCE, 28 TIME, 33 TRAINING, 18, 19 pair, 28, 37 PERSONAL settings, 6 removing scratches, 38 replacing belt battery, 41 wristop battery, 40 setting activity class, 9 heart rate limits, 23 heart rate zones, 25 maximum heart rate, 11...
  • Page 52 warm up, 26...
  • Page 53 SERVICE CLIENT SUUNTO, SUUNTO KUNDENDIENST, SERVICIO AL CLIENTE DE SUUNTO, ASSISTENZA CLIENTI SUUNTO, SUUNTO KLANTENSERVICE, SUUNNON ASIAKASPALVELU, SUUNTOS KUNDTJÄNST, SERVIÇO AO CLIENTE DA SUUNTO, Global helpdesk Suunto USA Suunto Canada Suunto website SUUNTO 客户服务, SUUNTO 客戶服務 +358 2 284 11 60...
  • Page 54 Copyright © Suunto Oy 11/2007, 2/2008. All rights reserved.

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