Benutzeranleitung / Produktwartung t4 des Produzenten Suunto
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2 sec Resets the stopwatch Starts and stops the stopwatch 2 sec Enters and exits the Settings and other submodes T otal of all training Time mode T raining / Speed and Distance mode Logbook and coach .
EN WELCOME Congratulations on choosing Suunto t4 as your personal training advisor . The Suunto t4 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t4 features the unique Suunto Coach function that knows exactly what is needed to reach your personal training goals.
1 . G e t t i n g s t a r t e d ........................................................................... 5 1 . 1 . S e t t i n g u p S u u n t o t 4 ............................................................... 6 1 . 2 . A c t i v i t y c l a s s ( a c t c l a s s ) .
3.2. Manually adjusting your training program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 3 . 3 . T r a i n i n g w i t h o u t s e t t a r g e t s ...................................................... 3 4 3.4. Using the speed and distance displays .
8 . 6 . A f t e r s a l e s s e r v i c e ................................................................ 4 8 8 . 7 . F C C c o m p l i a n c e .................................................................. 4 9 9 . D i s p o s a l o f t h e d e v i c e .
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 .
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.
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.
Activity class Activity description 9.5 13 - 15 hours per week Endurance athlete (International level) 10 More than 15 hours per week 1.3. Suunto t4 at a glance In Time mode you can: - view the time -.
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 ART button will take you to Logbook and a short press of the UP button accesses T otals.
In T otals 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’: - T raining Effect - duration - calories cons.
2 sec GO TO T OT ALS LIGHT CHANGE SHORTCUT : - DA Y - DA TE - DUAL TIME - CONNECT T O PC (LONG PRESS) GO TO TIME SETTINGS GO TO L OGBOOK AND CO ACH The light The light can be activated in any mode at any point by short pressing the DOWN button.
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 .
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.
Time mode settings Options Setting Symbol Alarm time: hour/min Alarm: on/off Alarm Dual time: hours/ minutes Time: hours/ minutes/ seconds Time Date: year/ month/ day Date Date of birth Sex Max heart .
T raining mode settings Options Setting Symbol Zone 3: upper % Zone 2: upper % Zone 1: lower/ upper % Heart rate zones Alarm: on/off Upper limit Lower limit Heart rate limits: on/ off Heart rate limit.
Speed and Distance mode settings Options Setting Symbol Distance Autolap: on/off Autolap Upper limit Lower limit Limits: on/off Speed Calibrate: Foot POD/ Bike POD Calibrate Pair: heart rate belt / Fo.
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 .
After switching to T raining mode, Suunto t4 displays two bars while it is seeking the HR belt signal. Instead of your heart rate, "00" is shown in the center of the display if no heart rate belt is found.
2.1.2. Wireless speed and distance PODs Optional wireless speed and distance PODs are light, easy-to-use, and accurate. Since the devices (Suunto Foot POD, Suunto Bike POD, and Suunto GPS POD) differ from each other , they come with separate user's guides, which you should read for more detailed information on their use.
Alarm settings In the Alarm menu, you can set the alarm on or off and set the alarm time. Accept the settings with a short press of the Enter button, which also moves you on to the next menu item. Time settings In the T ime menu, you can set the time and dual time.
NOTE See the table in Section 1.2, Activity class for information on activity class descriptions. General settings In the General menu, you can set the button tones on or off and choose the units and format the information is displayed in. Accept the settings with a short press of the Enter button.
After training, you can see how much of the session was spent in each zone. Each zone is a range of heart rates expressed as a percentage of your maximum heart rate (which is calculated based on the age you enter in the Personal settings menu).
The average heart rate is also a useful measure during training where the heart rate levels vary a lot, such as biking in hilly terrain. In these cases, the target zone limits are less practical than the average heart rate.
Intervals settings In the Intervals menu, you can set interval 1 and 2 on or off and define their times. Y ou can also set the warm-up timer on or off and define its time. Accept the settings with a short press of the Enter button, which also moves you on to the next menu item.
Use UP and DOWN buttons to toggle between the following Speed and Distance setting submenus: autolap, speed, calibrate, pair a POD and general. 2 sec Long press the ENTER button in Speed and Distance mode to enter Speed and Distance settings menu.
Pair a POD settings See Section 2.2.2 Training mode settings for information on Pair a POD settings. General settings See Section 2.2.1 Time mode settings for information on General settings. 2.3. T raining Effect A unique feature of Suunto t4 is its ability to record and display T raining Effect.
Rapidly improves aerobic fitness if repeated 1–2 times a week. A few easier exercise sessions (TE 1–2) needed for recovery . Highly improving TE 4.0 - 4.9 Dramatic increase in aerobic fitness if adequate recovery is allowed afterwards. High demand for recovery .
Peak level. If there has been a period of lower intensity , your current level ma y be lower . T o reach higher TE than 3.8 from this workout, you need to increase the intensity so that this graph pushes the peak mark higher . T raining Effect reached so far in the workout: 3.
2.4.1. Initial set-up The only initial information that Suunto Coach needs is your current activity class. This is asked when you set up your device for the first time, see section 1.1. Y ou can also adjust it in the Personal menu of T ime mode settings, see section 2.
T otal/ week Duration of workout Times/ week Level description Program level 3 hours 30 - 60 mins 4 Improvement 2 3 3.5 hours 45 - 60 mins 4 Improvement 3 4 6 hours 45 - 75 mins 5 Improvement 4 5 3.5 - 6 hours 30 - 75 mins 4 - 5 Maintenance 6 The coach recognizes when you have reached a sufficient fitness level to move to the next program level.
The Coach display alternates every 2 seconds between the T raining Effect target and the duration. T o activate the recommendation as your target workout, press the ENTER button and then press ST ART to begin training. Y our Suunto t4 starts guiding you to the target Training Effect in the recommended time.
Following the advice of the Suunto Coach, or at least checking its recommendations regularly , ensures that your training has an optimal rhythm and intensity in all situations. The Coach gives you the confidence that you are training correctly to reach your training goals in a safe and systematic way , and makes your training more interesting.
Press the ST ART button to start the guided training. Press ENTER to set guided training session – this moves you t o the T raining mode. The stopwatch and the timer of the training start – keeping you informed on how long you should be exercising t o reach target T raining Effect.
3.2. Manually adjusting your training program Y ou can increase the Training Ef fect target by long pressing the DOWN button while the Training Effect shortcut is displayed. This automatically updates the recommended duration of the session. 2 sec Long press the DOWN button to increase the T raining Effect target.
Pressing the ST ART/STOP button starts the stopwatch. Pressing the ST ART/STOP button again, stops the stopwatch. Pressing the UP button, when the stopwatch is running , stores the split time and displays it in the top row of the Suunto t4. I t also displays the aver age hear t rate and shows the lap time.
Pressing the BACK button changes the sho rtcut a t the bottom of the displa y . Some sho rtcuts are onl y a v ailable when connected to speed and dist ance POD. When the stopwatch has been stopped, you can reset it by long pressing the UP button, as shown in the figure below .
3.4. Using the speed and distance displays While training, the Speed and Distance mode provides additional information to help you monitor and adjust your training.
or distance POD) and more in the Logbook submode. The Logbook can be accessed by short pressing the ST ART button in Time mode. Y ou can use the DOWN, UP , ENTER and BACK buttons to navigate in the menu. Press the ENTER button to scroll thr ough the logs.
When in the T otals submode, use the UP and DOWN buttons to choose the period you wish the view . The ENTER and BACK buttons are used to view the different totals, for example T raining Effect total, calorie consumption totals, and distance totals. The figure below shows how to navigate within the T otals menu.
4.3. Suunto T raining World Suunto T raining World, Suunto's training-specific Web site, is dedicated to helping athletes and fitness enthusiasts at all levels achieve their goals. Y ou'll find this site the perfect training partner for running, cycling, aerobics, spinning, walking and the whole range of endurance and team sports.
• Y ou can wipe your Suunto t4 clean with a cloth lightly moistened with warm water. If there are stubborn stains or marks, you can apply mild soap to the area.
NOTE T o reduce the risk of fire or burns, do not crush, puncture or dispose of used batteries in fire or water. Only replace them with manufacturer- specified batteries. Recycle or dispose of used batteries properly . 5.3.1. Replacing the battery of the Suunto t4 T o replace the battery: 1.
NOTE Replace the battery with extreme care to ensure that your Suunto t4 remains water resistant. Careless battery replacement may void the warranty . NOTE Heavy use of the backlight will significantly reduce battery life.
NOTE We recommend that you replace the battery cover and the O ring simultaneously with the battery to ensure that the transmitter remains clean and water-resistant. Replacement covers are available with replacement batteries. NOTE Battery covers of the transmitter belt and Suunto t4 are not interchangeable.
Calendar clock. • Resolution: 1 s. Programmed until 2050 Stopwatch. • Stopwatch range: 99 hours. Lap time range: 99 hours. Lap/split times: 50/log • Resolution: 0.1 s Heart rate data. • Display range: 30 - 240 bpm • Heart rate limits: 30 - 240 bpm • Maximum heart rate for percentage display: 240 bpm T ransmitter belt.
While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. Its content is subject to change at any time without notice. The latest version of this documentation can always be downloaded at www .
8.2. W arnings If you have a pacemaker , defibrillator , or other implanted electronic device, you use the transmitter belt at your own risk. Before you start using a transmitter belt, we recommend an exercise test under a doctor ’s supervision.
There are no express warranties except as listed above. Suunto Oy and its subsidiaries shall in no event be liable for any incidental or consequential damages arising from the use of or inability to use the product.
8.7. FCC compliance This device complies with Part 15 of the FCC limits for class B digital devices. This equipment generates, uses, and can radiate radio frequency energy and, if not installed or used in accordance with the instructions, may cause harmful interference to radio communications.
9. DISPOSAL OF THE DEVICE Please dispose of the device in an appropriate way , treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative.
TWO YEAR WARRANTY T h is pr o du ct is wa r r an te d t o b e fr ee of defects in material and/or workmanship to the orig inal owne r for the abov e not ed pe riod (does not include batter y life). Keep a copy of the original purchase receipt and make su re to get this war ranty car d stamped at th e pl ac e of pu r cha s e.
Mo de l of Serial heart rate monitor : number: Date of purchase Place of purchase/Store name Store Ci ty Stor e Count r y Store stamp with date of purchase Nam e Addres s Cit y Co u n t r y T elephone.
CUSTOMER SER VICE CONT ACTS COORDONNÉES DU SERVICE CLIENTS, KUNDENDIENSTE, DAT OS DE CONT ACTO DE ATENCION AL CLIENTE, NUMERI UTILI PER IL SER VIZIO CLIENTI, KLANTENSERVICE, ASIAKASP ALVELUN YHTEYSTI.
Suunto Oy 5/2006, 6/2006.
Ein wichtiger Punkt beim Kauf des Geräts Suunto t4 (oder sogar vor seinem Kauf) ist das durchlesen seiner Bedienungsanleitung. Dies sollten wir wegen ein paar einfacher Gründe machen:
Wenn Sie Suunto t4 noch nicht gekauft haben, ist jetzt ein guter Moment, um sich mit den grundliegenden Daten des Produkts bekannt zu machen. Schauen Sie zuerst die ersten Seiten der Anleitung durch, die Sie oben finden. Dort finden Sie die wichtigsten technischen Daten für Suunto t4 - auf diese Weise prüfen Sie, ob das Gerät Ihren Wünschen entspricht. Wenn Sie tiefer in die Benutzeranleitung von Suunto t4 reinschauen, lernen Sie alle zugänglichen Produktfunktionen kennen, sowie erhalten Informationen über die Nutzung. Die Informationen, die Sie über Suunto t4 erhalten, werden Ihnen bestimmt bei der Kaufentscheidung helfen.
Wenn Sie aber schon Suunto t4 besitzen, und noch keine Gelegenheit dazu hatten, die Bedienungsanleitung zu lesen, sollten Sie es aufgrund der oben beschriebenen Gründe machen. Sie erfahren dann, ob Sie die zugänglichen Funktionen richtig genutzt haben, aber auch, ob Sie keine Fehler begangen haben, die den Nutzungszeitraum von Suunto t4 verkürzen könnten.
Jedoch ist die eine der wichtigsten Rollen, die eine Bedienungsanleitung für den Nutzer spielt, die Hilfe bei der Lösung von Problemen mit Suunto t4. Sie finden dort fast immer Troubleshooting, also die am häufigsten auftauchenden Störungen und Mängel bei Suunto t4 gemeinsam mit Hinweisen bezüglich der Arten ihrer Lösung. Sogar wenn es Ihnen nicht gelingen sollte das Problem alleine zu bewältigen, die Anleitung zeigt Ihnen die weitere Vorgehensweise – den Kontakt zur Kundenberatung oder dem naheliegenden Service.
