User manual SUUNTO X-LANDER

[. . . ] 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. 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. [. . . ] Bottom row: Next TE level is 4. 0 but you can not reach it with the current intensity. (Time indicator -:-- means that you have to increase intensity to reach the target. ) To find out more about Training Effect, and how to use it to improve your training, please download Suunto Training Guidebook from www. suunto. com/training. Heart beat analysis technology producing Training Effect is provided and supported by Firstbeat Technologies Ltd. 2. 4. 2. Training mode settings The following figure shows how to enter the Training mode Settings menu and its different items. 20 2 sec Long press the MODE button in Training mode to enter Training settings menu. Use + and ­ buttons to toggle between the following Training setting submenus: heart rate zones, heart rate limits, intervals, pair a POD and general. Take a look at the following table showing the different Training mode settings and the items you can define in them. 21 Symbol Setting Options Zone 1: Zone 2: lower/ up- upper % per % Lower limit Upper limit Zone 3: upper % Tones: on/off Heart rate Heart rate zones zones: on/off Heart rate Heart rate limlimits its: on/ off Interval Interval 1: on/off Alarm: on/off Interval 1: Interval minutes/ 2: on/off seconds Interval 2: minutes/ seconds Warm up: on/off Warm up: minutes/ seconds Pair a POD Pair: heart rate belt / Foot POD / Bike POD / GPS POD General Tones: on/off Heart rate: bpm/ % Height: cm/ft Weight: kg/lb Time: Date: Save: 12h/24h ddmm/ ask/ mmdd all Foot, Bike or GPS: /km, mph, /mi, km/h 22 2. 4. 3. Heart rate zone settings In the Heart Rate Zone menu, you can define the 3 heart rate zones and set the tones on or off. The 3 heart rate zones are useful in training as they record how much of your training is spent within specific heart rate zones, or if you want to give yourself a long enough warm-up, or keep your heart rate at an optimum level for fat burning. 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). Accept the settings with a short press of the MODE button, which also moves you on to the next menu item. The default heart rates for zones 1-3 are 60-70%, 70-80%, and 80-90% of your maximum heart rate, but if you are following a specially designed training program, enter the zone values that have been tailored towards your individual goals. The benefits of training in each default zone are shown in the following table. Heart rate zone Zone 1 (Fitness zone) Zone 2 (Aerobic zone) Zone 3 (Threshold Zone) Default setting Main benefit 60 - 70% of maximum heart Improves your basic endurance, and helps you to recover from harder rate training sessions. This is the preferred zone if you are rate training for an endurance event. We 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 off your chest and moisten the electrode area on the side in contact with your skin. · Check that the wet electrode areas are firmly against your skin and that the logo is in a central upright position. (Your heart rate will not be visible until you enter Training mode. ) Whenever you enter Training mode or start the stopwatch, your Suunto t3 automatically searches for signals from a heart rate belt or paired speed and distance POD. 28 After switching to Training mode, Suunto t3 displays "HR" while it is seeking the HR belt signal. Instead of your heart rate, "HR" is shown in the center of the display if no 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. 3. 2. Heart rate signal troubleshooting If you can't see a heart rate signal, make sure you've paired the heart rate transmitter belt, see Section 2. 4. 5. · Make sure that you are wearing the heart rate transmitter belt correctly. Putting on the heart rate transmitter belt) · Ensure that the electrode area on the back of the belt is slightly wet. 29 · If you have been using the belt for some time, the battery may need changing. For instructions on how to change the transmitter belt's battery, see Section 7. 4. 2. Heart rate limit settings In the Heart Rate Limit menu, you can set the heart rate limits on or off, define the upper and lower limits, and set the heart rate alarm on or off. [. . . ] With the O ring in the correct position, replace the battery compartment cover. 43 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. Battery covers of the transmitter belt and Suunto t3 are not interchangeable. NOTE 8. TECHNICAL SPECIFICATIONS 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: 45 g/50 g/65 g (depending on the strap) · Water-resistance: 30 m/100 ft (ISO 2281) · User replaceable battery CR2032 Calendar clock · Resolution: 1 s. Lap/split times: 50/log · Resolution: 0. 1 s Heart rate data · Display range: 30 - 240 bpm · Heart rate limits: 30 - 230 bpm · Maximum heart rate for percentage display: 240 bpm 44 Transmitter belt · Water-resistance: 20 m/66 ft (ISO 2281) · Weight: 61 g · Frequency: 2. 465 GHz Suunto ANT compatible · Transmission range: Up to 10 m/30 ft · User-replaceable battery: CR2032 9. [. . . ]