T6D - Sports Watch SUUNTO - Free user manual and instructions

USER MANUAL T6D SUUNTO

2.2 Setting activity class .

34 Setting alarm 4 Settings before training

41.2 Fitness METS level

43.3 Setting backlight

5.1 Putting on your transmitter belt

5.3 Using Training Effect .

5.5 Starting a training session

5.6 During training …

8.1 General guidance ….

8.2 Replacing wristop battery

8.3 Replacing belt battery .

10.1 Users responsibility

1 INTRODUCTION Thank you for choosing Suunto t6d as your training companion. Suunto téd is a high-precision heart rate monitor designed to make your training as beneficial as possible. Suunto t6d gives you extremely accurate feedback on your fitness level. Before you start regular training with Suunto t6d, you should first learn the values of EPOC and other body parameters in your normal training sessions. This way you will learn to assess what type of training will help you to reach your goals. Key features include: e_ Personalized training features +_ Log recorder that records each training session + Functional extensions through Suunto PODs (Peripheral Observation Devices) + Training planning and analysis at www.movescount.com

Press any button to activate your Suunto t6d. You will be prompted to set your PERSONAL settings: your physical characteristics and activity class. The device suggests a default fitness METS level, but if you know your real fitness METS, you should use that value. BÂnorE:Themaximum performance capacity measuredin alaboratorytestissometimes given as ml oxygen/kg/min (VO; max). Ifyou want to compare the maximum performance capacity calculated by the program in METS to your measured VO max, use the relation 1 MET = 3.5 ml/min/Kg Start Stop Lap + Mode View Back Light -

1. Change the values with the [Lap +] and [Light -] buttons.

2. Accept the settings and move to the next setting with the [Mode] button.

3. Return to the preceding setting by pressing the [View Back] button.

4. After setting the fitness METS level, continue to UNITS and GENERAL settings, or

quick exit to TIME mode by pressing the [Start Stop] button.

ÆÂnore: Allthe PERSONAL settings can be fine tuned later.

2.2 Setting activity class

The activity class (ACT CLASS) is a rating of your current activity level. Use the following classifications to help you determine your activity class. Activity class 1 If you do not participate regularly in recreational sports or heavy physical activity, use

Activity classes 2 and 3 If you participate regularly in recreational sports or do physical work, and your weekly exercise is: + _less than 1 hour, use 2. + more than 1 hour, use 3. Activity classes 4-7 If you participate regularly in sports or other physical activity, and you engage weekly in heavy exercise: + _under 30 minutes, use 4. + 30-60 minutes, use 5.

1-3 hours, use 6. over 3 hours, use 7. Activity classes 7.5 - 10 I you train on a regular basis or participate in competitive sports, and your weekly exercise is: 5-7 hours, use 7.5. 7-9 hours, use 8. 9-11 hours, use 8.5. 11-13 hours, use 9. 13-15 hours, use 9.5. over 15 hours, use 10.

Access the settings menu by keeping [Mode] pressed. Scrollthroughthe menus and sub menuswith{Lap+land > {Light -]. Enter a menu and a sub menu, or accept a setting value (> < with [Mode]. Return to the previous menu with [View Back]. Atany time you can exit by pressing [Start Stop].

Modes There are two modes: TIME and TRAINING. Switch between modes with [Mode]. The indicators on the left-hand side of the screen show which mode is enabled. TRAINING mode has two displays, DISPLAY 1 and DISPLAY 2. 44 & You can customize each TRAINING display. In the settings menu, go to DISPLAYS. Enter DISPLAY 1 or DISPLAY 2 and then enter ROW 1, ROW 2 or VIEWS to select the information you want to display.

Views Each mode has different views containing supplementary information, such as the altitude in TIME mode or calories in TRAINING mode. Go to DISPLAYS settings to define which views are shown in the TRAINING mode displays. Change views in TIME and TRAINING modes with [View Back]. 4 N

You can lockand unlockthe buttons in both TIME and TRAINING mode by keeping [Light 1 pressed. Ç N

When the buttons are locked, you can still change views and turn on the backlight. We recommend you lockthe buttons, for example, after you have started a training session or are storing the device in a travel bag.

In TIME mode you can view the time of day in two time zones: he time at your actual location and in another time zone (dual time). The current date is displayed on the top row of the screen. Use [View Back] to scroll through the following views: Day: name ofthe current weekday Seconds: seconds as numbers Dual time: time in another time zone Altitude: your altitude from the sea level You can change the following TIME mode settings in the settings menu: Setting | Value Description alarm on / off / 00:00 Alarm feature: on or off / hours and minutes time hours / minutes /seconds | Main time: hours, minutes and seconds date year/ month / day Current date: year, month and day dualtime _|hours/minutes Dual time: hours and minutes

1. Inthe settings menu, enter TIME.

2. Scroll to TIME with [Lap +] and [Light -] and enter with [Mode].

3. Change the time with [Lap +] and [Light -] and accept with [Mode].

4. Reset seconds with [Light -]. To set specific seconds, keep [Lap +] pressed. The

seconds start running. Accept the correct seconds with [Mode].

5. Press [Start Stop] to exit.

1. Inthe settings menu, enter TIME.

2. Scroll to DUAL TIME with [Light -] and [Lap +] and enter with [Model].

3. Change the time with [Lap +] and [Light -] and accept with [Mode].

4. Press [Start Stop] to exit.

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 isthe time at your current location. Now you always know the local time and you can quickly check what time it is at home.

ÆÂore: We recommend that you set the current time at your current location as the main time because the alarm clock operates according to the main time.

In the settings menu, enter TIME. Scroll to DATE with [Lap +] and [Light -] and enter with [Mode]. Change the day, month, and year with [Lap +] and [Light -] and accept with [Mode]. Press [Start Stop] to exit.

You can set up to three alarms on your Suunto t6d. To set the alarms:

2. Scroll to ALARM with [Lap +] and [Light -] and enter with [Mode].

3. Scroll through the alarms with [Lap +] and [Light -] and enter with [Mode].

In the settings menu, enter TIME. Set the alarm on or off with [Lap +] and [Light -] and accept with [Mode]. Change the alarm time with [Lap +] and [Light -] and accept with [Mode]. . Press [Start Stop] to exit.

When the alarm sounds, acknowledge it by pressing any button. If you do not acknowledge the alarm, it will automatically stop sounding after 30 seconds. a TIP: You can use one alarm on workdays and the others on weekends. You can also use the extra alarms as reminders or snooze options.

Before you start training, you need to define PERSONAL and UNITS settings. To be able to measure your altitude, you should also set the reference altitude. These settings ensure accurate measurements and calculations. You are prompted to define the PERSONAL settings the firsttime you wake upthe device {by pressing any button). If you want to learn more about these settings and modify them, continue reading. Otherwise, you can skip to Chapter 5 Using TRAINING mode.

4.1 Personal settings

Through the PERSONAL settings you tune your Suunto td according to your physical traits and activity. Many ofthe calculations use these settings, so it is important that you are as accurate as possible when defining the values. Setting Value Description weight kg7 Weight according to selectedunits in UNIT settings height m/f Heïght according to selected units in UNITS settings act.class 1-10 Activity class: 1 to 10 sex male /female | Gender: male or female Birth year year Year of birth

Setting Value Description max hr 000 Maximum heart rate according to selected units in UNITS settings fitness METS [00.0 Fitness METS value To change PERSONAL settings:

1. Inthe settings menu, enter PERSONAL.

. Scroll through the settings with [Lap +] and [Light -] and enter with [Mode]. . Change the values using [Lap +] and [Light -]. … Repeat steps 3 and 4 for remaining settings.

4. Accept the setting and move to the next setting with [Mode].

. Press [Start Stop] to exit.

4.1.1 Maximum heart rate

Enter your real maximum heart rate, if you knowiit. Otherwise, you can calculate it using the formula 210-(0.65 x AGE). © rip: Ask your coach or doctor how to safely determine your real maximum heart rate.

Fitness METS (metabolic equivalents) value shows how much energy your body is able to consume compared to the energy consumption at rest. Roughly, the better your fitness level, the higher your maximum MET value is. Suunto t6d suggests a default fitness METS level, but if you know your real METS, you should use that value. PÂnore:Themaximum performance capacity measuredin alaboratorytestissometimes given as ml oxygen/kg/min (VO; max). Ifyou want to compare the maximum performance capacity calculated by the program in METS to your measured VO max, use the relation 1 MET = 3.5 ml/min/Kg

The UNITS settings define measurement units, as well as time and date format. You should define these according to your own preferences. Setting Value Description time T2h724h Time format: 12 hour or 24 hour date dm/m.d/ day | Date format: day-month, month-day or weekday HR bpm/% Heart rate units: beats per minute or percentage of maximum heart rate temp CIF Temperature units: Celsius or Fahrenheit

2. Scroll through the units settings with [Lap +] and [Light -] and change the units

3. Enter height and weight unit settings with [Mode] and change the units with

[Lap +] and [Light -].

4. Accept the height and weight units with [Mode].

5. Press [Start Stop] to exit.

4.3 General settings E

In the GENERAL settings you can set button tones and icons on or off, modify backlight settings, and pair HR belts and PODS. Define the GENERAL settings according to your own preferences. Setting Value Description pair HR Bel, HR Belt2, Foot POD, | Pairing POD options Bike POD, Cad POD, GPS

tones on 7 off Button tones: indicate with a tone when a button is pressed icons on off Icons: mode icon appears on the screen when à mode is selected Tight normal, off, night use Backlight: normal (switched on with [Light -}), off (no light activation), or night use {switched on with any button)

When you set the tones on, they indicate when you have pressed a button. To set the tones:

2. Scroll to TONES with [Lap +] and [Light -].

3. Setthe tones on or off with [Mode].

4. Press [Start Stop] to exit.

When the icons are enabled and you switch to a mode, a mode icon is briefly shown on the screen before the main display opens. To set the icons:

1. Inthe settings menu, enter GENERAL.

2. Scroll to ICONS with [Lap +] and [Light -].

3. Setthe icons on or off with [Mode].

4. Press [Start Stop] to exit.

4.3.3 Setting backlight

You can set the backlight on or off and adjust the backlight settings ofthe Suunto t6d display. The backlight has three possible settings: + NorMAL: The light switches on when you press [Light -] and stays on for a short period after the last press of a button.

orr: The light cannot be switched on by pressing a button or during alarm. NIGHT USE: The light is switched on when you press any button and stays on for à short while after the last press of a button and when an alarm sounds. IGHT USE significantly reduces battery lifetime. To set the backlight:

In the settings menu, enter GENERAL. Scroll to LIGHT with [Lap +] and [Light -] and enter with [Mode]. Scroll through the settings with [Lap +] and [Light -] and accept the setting with [Mode]. Press [Start Stop] to exit. BÂNOTE: Heavy use ofthe backlight significantiy reduces battery life. To save power, backlight links when used in TRAINING mode andis inactivewhen searching for HRor PODs.

4.4 Configuring TRAINING mode displays

In TRAINING mode, you can browse and record various data during your training sessions. Both displays have three configurable rows. Select which functions and parameters you want to be shown in each row ofthe displays. Content Description atitude Altitude from sea level according to selected units in UNITS settings

Content Description ascent Total ascent: vertical movement upwards during training according to selected units in UNITS settings avg HR Average heart rate of training session avg spd Average speed of training session according to selected units in UNITS settings cadence Cadence data (if paired with Cadence POD) calories Calories consumed since the log start chrono Recording time since the log start day time Current time distance Distance from the log start according to selected units in UNITS settings descent Total descent: vertical movement downwards during training according to selected units in UNITS settings empty No supplementary information EPOC Measure of the accumulated training load HR Current heart rate according to selected units in UNITS settings Tap Current lap number Tap time Elapsed time of current lap

Content Description Tap dist Covered distance during currentlap (f paired with a wireless speed and distance POD) Tap spd Average speed of current lap (paired with a wireless speed and distance POD) speed Speed according to selected units in UNITS settings (f paired with a wireless speed and distance POD) TE Training Effect, shows the total load of a workout temp Current temperature vert. spd Rate of ascent/descent To configure TRAINING mode displays:

2. Scroll to DISPLAY 1 or DISPLAY 2 with [Lap +] and [Light -] and enter with [Mode].

4. Scrollthrough the functions with [Lap +] and [Light -] and enable a function with

In the settings menu, enter DISPLAYS. Scroll to the row or view with [Lap +] and [Light -] and enter with [Mode]. [Mode]. A tap is displayed next to the enabled function. … Press [Start Stop] to exit.

KL) @ rip: you want to disable a training display, choose EMPTY for ROW 1 and ROW 2.

4.5 Setting reference altitude

To ensure you get correct altitude readings, you first have to set an accurate reference altitude. To do this, go to a location where you know the altitude, for example, with the help of a topographical map, and set the reference altitude to match the map reading. Suunto t6d constantly measures absolute air pressure. Based on this measurement and your last altitude reference value, it estimates the current altitude. BÂNOTE: Changesinlocalweather conditions willaffect altitude readings. flocalweather changes often, it is advisable to reset the current altitude reference value frequentiy, preferably before starting your journey when the reference values are available. If local weather is stable, you do not need to set reference values. To set the reference altitude:

2. Change the value with [Lap +] and [Light +.

3. Accept the setting with [Mode].

4. Press [Start Stop] to exit.

Possible real life situation: Using altitude measurement during training You participate in half marathon. Before you start the race you set the correct reference altitude to your Suunto t6d. You start the log recorder and set off. During running you compare your current altitude to the altitude at the start. At some point you notice that the altitude value has decreased. You realize that the rest ofthe route is going to be uphill, because thestarting and finishing line are the same. You adjust your running pace according to the altitude variation.

4.6 Setting heart rate limits

Setting upper and lower heartrate limits for yourselfhelps you exercise atthe preferred intensity. An alarm notifies you when your heart rate is above or below the set limits. In the HR LIMITS settings menu, you can set the heart rate limits on or off and define the upper and lower limits. Setting Value Description HR limits ON/OFF Heart rate limits feature: on or off High 0007% Higher heart rate limit according to selected units in UNITS settings

Setting Value Description Low 000 7% Lower heart rate limit according to selected units in UNITS settings To change the heart rate limit settings:

1. In the settings menu, enter TRAINING.

2. Scroll to HR LIMITS with [Lap +] and [Light -] and enter with [Mode].

3. Setthe heart rate limits on or off with [Lap +] and [Light -] and accept with [Mode].

4. Set the high and low limits with [Lap +] and [Light -] and accept with [Mode].

… Press [Start Stop] to exit. BÂNOTE: In the log, the training session is divided into different zones according to your HR limits regardless whether the limit alarm is on or off.

Before you start recording your training sessions, select the type of data you want to save in your log or view during your workout. The parameters you select can be analyzed in more detail in the Suunto Training Manager software. Setting Value Description inter 257105 Recording interval 2 or 10 seconds (not for R A values) ait on7off Altitude: on or off Cad on7off Cadence: on or off EPOC on7off Excess Post-exercise Oxygen Consumption: on or off (only TE and EPOC Peak are saved) Kcaï on7off Kilocalories consumed: on or off FR on off Heart rate interval: on or off speed on7off Speed: on or off not saved) temp on7off Temperature: on or off not saved) To select log parameters:

1. In the settings menu, enter TRAINING.

2. Scroll to SET LOG with [Lap +] and [Light -] and enter with [Mode].

3. Scroll through the parameters with [Lap +] and [Light -] and set the parameters

on or off with [Mode].

4. Press [Start Stop] to exit.

@ rip: fyou record altitude information during your training, you wil be able to analyze the effect ofaltitude changes to your heartrate with the Suunto Training Manager software. ÆÂnore: Recording R-R (heart rate interval data) requires a lot of memory space. IFR-R is notrecorded, more memory space is available for longer logs. However, youwillnot be able to analze any body parameters with the software, eg. the EPOC cuve.

In TRAINING mode you can measure all your training activity. BÂNOTE: Even though both Suunto t6d andthe transmitter belt are water-resistant, the radio signal does not carry in water, which makes the communication between Suunto t6d andthe transmitter bel impossible.

5.1 Putting on your transmitter belt

Put on the belt as illustrated and switch to TRAINING mode to start monitoring your heart rate. Moisten both contact areas (1) with water or gel before putting the belt on. Ensure the belt is centered on your chest. ÿ SLA

À WARNING: you have apacemaker, defibrillator, or other implanted electronic device, you use the transmitter belt at your own risk. Before using it, we recommend an exercise test with your Suunto heat rate monitor and beltunder 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.

Interval timer enables you to set and follow different timed intervals. This function is useful in timing intervals between periods of activity and rest. Interval timer Interval timer enables you to set and follow different timed intervals. This function is useful intiming intervals between your periods of activity andrest.In addition to alerting at selected time intervals, your Suunto t6d records lap information for each interval. Warm-up timer Warm-up is intended for distinguishing a separate warm-up period in the beginning ofthe training. Data measured during warm-up is stored in the memory of the device. With Suunto t6d you can start your training session with a warm-up and move on to normal training or interval training.

Countdown timer Countdown timer functions as a start timer. It measures remaining time and upon reaching zero, it alerts you when the countdown has reached zero and automatically starts the timer/log. Use the countdown timer for example to exclude the warm-up session from the training log. BÂNOTE: The maximum countdown time is 59 mins 59 seconds. Setting Value Description interval 00.00 Timer for interval training warm up 00.00 Timer for a warm-up period countd 00.00 Countdown to timer start To set the timers:

1. In the settings menu, enter TRAINING.

2. Scroll to TIMERS with [Lap +] and [Light -] and enter with [Mode].

3. Scroll through the timers with [Lap +] and [Light -] and select a timer with [Mode].

4. Setthe timer on or off with [Lap +] and [Light -] and accept with [Mode].

5. Change the values with [Lap +] and [Light -] and accept with [Mode].

6. Press [Start Stop] to exit.

5.3 Using Training Effect

Training Effect (TE) is a unique feature of Suunto t6d 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. There is a significant difference between heart rate zone (temporary training intensity) and Training Effect (total load of a workout). In zone training, you try to keep your heart rate at a certain levelthroughout the whole workout. With Training Effect you just need to reach the desired target once during training. Training Effect | Result Description TOT9 Minor Improves recovery ability; in longer sessions (over one hour) also improves basic endurance. Does not significantly improve aerobic performance. 2029 Maintaining | Maintains aerobic fitness. Builds base for harder training in the future. 3039 Improving Improves aerobic performance ifrepeated 2-4 times a week. No special recovery requirements. 4049 Highly Rapidly improves aerobic performance if repeated improving 1-2times a week. Requires 2-3 recovery sessions (TE 1-2) per week.

Training Effect | Result Description 50 Overreaching_| Extremely high effect on aerobic performance if adequate recovery allowed; should not be done often. Âore:itis important to note that the numerical TE values do not mean that aworkout with a lower numerical value is somehow worse or less significant than a workout with a high value. Both are needed in balanced training. Œ rip: Training Effectisan advancedfeature and can helpyouinmany ways. More details about TE can be found in the Suunto Training Guide, available for download at suunto.com/training. You can select the TE level to be shown in the TRAINING mode displays (see Section 44 Configuring TRAINING mode displays). Training Effect is shown on the selected display and additionally with a scale from 1 - 5 on the right side of the screen. Use the Training Effect calculator of the Suunto Training Manager software to define the time and average heart rate needed for the desired physiological training effect. For more information, see Suunto Training Manager online help.

Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd.

EPOC (Excess Post-exercise Oxygen Consumption) indicates the amount of extra oxygen that your body needs to recover after exercise. Your body consumes more oxygen after exercise than during rest. The higher the EPOC, the more strenuous the exercise, EPOC is most useful in measuring the exercise load in endurance sports such as running and cydling. Suunto t6d allows you to predict EPOC already during exercise, which in turn makes it possible to monitor the exercise load and the Training Effect. You can select EPOC to be shown in the TRAINING mode displays (see Section 4.4 Configuring TRAINING mode displays). Use the Suunto Training Manager software to view your individual training sessions with their EPOC values correlated to the Training Effect level as graphs. For more information, see Suunto Training Manager Online help.

5.5 Starting a training session

When you enter TRAINING mode, your Suunto t6d automatically searches for signals from a transmitter belt. Once found, your heart rate is displayed on the screen. The

training session itself starts when you start the log recorder and ends when you stop E it. Using log recorder By default, the log recorder (cHRONo) is displayed on the top row of the DISPLAY 1. You can personalize the TRAINING mode displays in the DISPLAYS settings. To use the log recorder:

1. In TRAINING mode, start the log recorder with [Start Stop]. While the log recorder

is running, you can add training laps with [Lap +].

2. Stop the log recorder with [Start Stop].

3. Continue with another timed session (lap) with [Start Stop].

4. To reset the timer and view the last log summary, keep [Lap +] pressed.

BÂNOTE: The log recorder must be stopped before you can reset it.

Your Suunto t6d has a number of visual and audio indicators to help guide you during training. This information can be both helpful and rewarding. Here are some ideas on what to do while training: + Lockthe buttons to avoid accidentally stopping your stopwatch.

Switch between the two TRAINING displays to view various data about your exercise. Set HR limits on or off by keeping [View Back] pressed in TRAINING mode.

While the log recorder is running, your Suunto t6d collects various data about the session, such as EPOC and calories burned. This data is saved in your device's memory. The content of the log depends on the parameters you have selected (see Section 4.7 Selecting log parameters). You can view the training data in the logbook. To view logbook:

In settings menu, enter TRAINING. Use [Lap +] and [Light -]to scroll to LoGBooK and enter with [Mode]. The available free space in memory is briefly displayed before the logs. Enter VIEW with [Mode]. Scroll through the logs using [Lap +] and {Light -] and open a log with [Mode]. Press [Lap +] or [Light -] to scroll through the log totals. @ rip: You can view the summary ofthe last training log by keeping [Lap +] pressediin TRAINING mode.

To erase logbook information:

1. In LOGBOOK, scroll to ERASE with [Lap +] and [Light -] and enter with [Mode].

2. Scroll to the log you want to erase with [Lap +] and [Light -] and select the log

3. Erase the log with [Ligh -] or cancel with [View Back].

To erase all logbook information, enter LoGBOoK and select ERASE ALL. Erase all logs with [Light -] or cancel with [View Back].

5.7.2 Using www.movescount.com

You can transfer your training logs from the Suunto t6d memory to www.movescount.com and analyze them in more detail. At www.movescount.com you can measure up to seven body parameters from your training session: heart rate, EPOC, Training effect, ventilation volume, respiratory rate, oxygen consumption, and energy consumption. To transfer training data from Suunto t6d to www.movescount.com:

1. Connect your Suunto téd to the USB port of your computer using the supplied

2. Log on to www.movescount.com.

3. Transfer the log files to your www.movescount.com profile according to the

6 USING PODS You can use various Peripheral Observation Devices (PODs) with your Suunto t6d. These include Foot POD, Bike POD, Cadence POD, GPS POD and generic Speed POD (see

Section 6.1 Pairing a POD). After you have paired a POD with the device, Suunto t6d

gives you additional information during your training.

To view speed and distance information, you first need to pair your Suunto t6d with a Suunto POD. To pair a POD:

1. Tu on the POD (or belt).

2. Inthe settings menu, enter SPD/DST or GENERAL.

3. Scroll to PAIR with [Lap +] and [Light -] and enter with [Model].

4. Scroll through the PODs and belts with [Lap +] and [Light -].

5. Activate pairing with [Mode].

With AUTOLAP, you can define laps in distance instead of time (interval training). When autolapis 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. Setting | Value Description autolap [on/off Autolap feature: on or off dist 00.00 Lap distance: between 0.0 and 99.9 EÂNOTE: When using the autolap feature it is very important to calibrate your speed and distance POD accurately. To set the autolap feature on:

2. Scroll to AUTOLAP with [Lap +] and [Light -] and enter with [Mode].

3. Setthe autolap on or off with [Lap +] and [Light -] and accept with [Mode].

5. Press [Start Stop] to exit.

Set the lap distance with [Lap +] and [Light -] and accept with [Model.

You can set distance intervals for interval training after you have paired your Suunto +6d with a speed and distance POD. When you start the stopwatch, your Suunto t6d alerts and records lap times and other data after every completed interval. To set the distance intervals:

2. Scroll to INTERVAL with [Lap +] and [Light -] and enter with [Mode].

3. Set the intervals on or off with [Lap +] and [Light -] and accept with [Mode].

Set the first interval with [Lap +] and [Light +. .… Accept the setting and move to the next interval with [Mode]. .… Repeat steps 3 and 4 for remaining intervals. … Press [Start Stop] to exit.

6.4 Using speed limits

You can turn on speed limits and define the upper and lower speed limits for yourself, after you have paired your Suunto t6d with a speed and distance POD. The speed limits will notify you if you go above or below the limits. Setting | Value Description limits on / off Limits feature: on or off lower 00:00 Lower speed mit

Setting | Value Description upper 00:00 Upper speed limit To set the speed limits:

In the settings menu, enter SPD/DST. Scroll to SPD LIM with [Lap +] and [Light -] and enter with [Mode]. Set the limits on or off with [Lap +] and [Light -] and accept with [Mode]. Change the high and low speed limits with [Lap +] and [Light -] and accept with [Mode]. Press [Start Stop] to exit.

AUTOPAUSE is a feature that will automatically stop the log recorder during your training session when very slow speed is detected while using your Suunto speed and distance POD. The session is reactivated when you speed up again. To activate autopause:

In the settings menu, enter SPD/DST. … Scroll to PAUSE with [Lap +] and [Light -]. Set autopause off, or activate it for one or all PODs with [Mode]. Press [Start Stop] to exit.

6.6 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. A simple way to get a quick calibration is to run or cycle a known distance using the POD.

1. Pair and activate your POD.

2. Startthe log recorder.

3. Go a known distance.

4. Stop the log recorder.

In the settings menu, enter SPD/DST. . Scroll to CALIBRATE with [Lap +] and [Light -] and enter with [Mode]. Scroll through the PODs with [Lap +] and [Light -] and select a POD with [Mode]. . Replace the measured distance with the actual (known) distance.

7 TROUBLESHOOTING E Suunto téd uses coded transmission to prevent reading disturbances. However, exercising near overhead power lines or powerful magnetic / electronic devices may cause interference with the signal. I you lose the signal, try the following: + Exit and then re-enter TRAINING mode. + Checkthat you are wearing the belt correctly. + Check that the electrode areas of the belt are moist. + Move away from any potential sources ofinterference. + _Replace the battery ofthe bel or wristop if problems persist. Pairing your transmitter belt I you replace the belt battery or are having troubles with the signal reception, you need to re-pair your belt with your Suunto téd. To re-pair the belt:

1. Remove the belt battery

2. Push the (new) battery into the compartment positive side down.

3. In your Suunto t6d, enter the settings menu and enter GENERAL.

4. Scroll to PAIR with [Lap +] and [Light -] and enter with [Mode].

5. Scroll to HR BELT with [Lap +] and [Light -].

6. Activate pairing with [Mode].

7. Put the battery in with the positive side up and close the cover.

The same procedure can be used if you experience problems with Suunto POD signal reception.

8.1 General guidance

For all Suunto Training devices: + Only perform the procedures described in Suunto guides. +_ Do not disassemble or service your device yourself. + Protect your device from shocks, hard and sharp objects, extreme heat and prolonged exposure to direct sunlight. + Store your device in a clean, dry environment at room temperature. + Do not place the device where it could be scratched by hard objects. Removing scratches 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. Cleaning and chemicals Clean your device with a moist cloth. For stubborn marks, use a mild soap. Do not use gasoline, cleaning solvents, acetone, alcohol, insect repellents, paint, or other strong chemicals on your device.

8.2 Replacing wristop battery

Replace the battery as illustrated here: @ rip: Use the Suunto battery compartment opening tool to avoid cover damage.

PÂTE: Replace the battery with extreme care to ensure your Suunto heart rate monitor remains water resistant. Careless replacement may void the warranty.

8.3 Replacing belt battery

Replace the battery asillustrated here: ÆÂNoT£: We recommend that you replace the cover and O ring along with the battery to ensure the transmitter remains clean andwater resistant. Replacement covers are available with replacement batteries.

General + Operating temperature: -20°C to +60°C / -5°F to +140°F + Storage temperature: -30°C to +60°C /-22°F to +140°F + Weight (device): 55 g + Transmission frequency (belt): 2.465 GHz Suunto ANT compatible, 5.3 kHz gym equipment compatible Transmission range: Up to 10 m/30ft Weight (belt): 39 g Water resistance (device): 100 m / 330 ft (ISO 2281) Water resistance (belt): 20 m / 66 ft (ISO 2281) User-replaceable battery: (device / belt) 3V CR2032 Battery life-time: approximately 1 year in normal use (3 hours of exercise with HR per week) Log recorder + Maximum number of logs: 30 + Maximum length of a log: 99 hours Maximum lap time: 99 hours

+_Lap/splittimes: 199 per session (log) +_ Resolution: 0.1 second Heart rate + Display: 30 to 240 +_Limits: 30 to 230 + Maximum for percentage display: 240

Suunto and its product names, trade names, trademarks and service marks whether registered or unregistered are protected by Suunto or respective third party owners. All rights reserved. Firstbeat & Analyzed by Firstbeat are registered or unregistered trademarks ofFirstbeat Technologies Ltd. AIl rights reserved.

Copyright © Suunto Oy 2007. All rights reserved. This document and its contents are proprietary to Suunto Oy and are intended solely for the use ofits clients to obtain knowledge and information regarding the operation of Suunto products. ts 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.

This document content is subject to change at any time without notice. Suunto shall not give any warranties, whether express or implied, including without limitation that this documentation is accurate, comprehensive or error-free. The latest version of this documentation can be downloaded at www.suunto.com.

The CE mark is used to mark conformity with the European Union EMC directives 89/336/EEC and 99/5/EEC.

This Class [8] digital apparatus complies with Canadian ICES-003.

This device complies with Part 15 ofthe FCC Rules. Operation is subject tothe following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept anyinterference received, including interference that may cause undesired operation. Repairs should be made by authorized Suunto service personnel. Unauthorized repairs will void warranty. This product has been tested to comply with FCC standards and is intended for home or office use. FCCWARNING: Changes or modifications not expressly approved by Suunto Oy could void your authority to operate this device under FCC regulations.

This product is protected by the following patents and patent applications and their corresponding national rights: US 11/432,380, US 11/169712,US 11/808,391, US 10/523,156, US 10/515,170. Additional patent applications have been filed.

9.8 Disposal of device

Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throwit in the garbage. If you wish, you may return the device to your nearest Suunto representative.

10.1 User’s responsibility

This instrument is intended for recreational use only. Suunto heart rate monitors must not be used as a substitue for obtaining measurements that require professional or laboratory-quality precision.

If you have a pacemaker, defibrillator, or other implanted electronic device, you use the transmitter belt at your own risk. Before using it, we recommend an exercise test with your Suunto heat rate monitor and belt under a doctor’ 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.

distance intervals, 42 dual time, 14

setting alarm, 15 backlight, 22 dual time, 14 heart rate limits, 27

TIME mode, 13 timer countdown, 32 interval, 32 warm up, 32 training during training, 37 EPOC, 36 fitness METS, 19

Training Effect, 34 TRAINING mode displays, 23 using, 31 transmitter belt pairing, 45 putting on, 31 replacing battery, 49