Page 6 - INTRODUCTION; Suunto Coach, your personal training manager
1 INTRODUCTION Thank you for choosing Suunto t4c as your training companion. Suunto t4c is ahigh-precision heart rate monitor designed to make your training as beneficial andenjoyable as possible.Suunto t4c provides heart rate zone training, accurately measures the calories you burn,and records your...
Page 7 - DEFINING MAIN SETTINGS; General settings; Description
2 DEFINING MAIN SETTINGS Before you start training, you need to define GENERAL and PERSONAL settings. They ensure accurate measurements and calculations.You are prompted to define the main settings the first time you wake up the device (bypressing any button). If you want to learn more about these s...
Page 9 - Personal settings
2.2 Personal settings Through the PERSONAL settings, you tune your Suunto heart rate monitor according to your physical traits and activity. Many of the calculations use these settings, so it isimportant that you are as accurate as possible when defining the values. Description Value Setting Weight ...
Page 10 - training calculations accurate.; ) is a rating of your current activity level. Use the following; Easy going
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 ) is a rating of your current activity level. Use the followin...
Page 11 - Endurance or professional; If you train without your Suunto heart rate monitor,
● under 30 minutes per week, use 4. ● 30-60 minutes per week, use 5. ● 1-3 hours per week, use 6. ● over 3 hours per week, use 7. Endurance or professional If you train on a regular basis or participate in competitive sports, and your weeklyexercise is: ● 5-7 hours, use 7.5. ● 7-9 hours, use 8. ● 9-...
Page 12 - you should use that value.
2.2.2 Maximum heart rate Once you have entered your date of birth, your device automatically sets the maximumheart rate ( MAX HR ) using the formula 210 – (0.65 x AGE). If you know your real maximum, you should use that value. 11 en
Page 13 - USING SUUNTO COACH; Using Training Effect
3 USING SUUNTO COACH Suunto Coach is your personal training advisor. It generates an ideal training programof target Training Effect levels and training session durations for the next five days. Therecommendations are based on your current fitness level and your recorded traininghistory.Suunto Coach...
Page 14 - Minor
rate at a certain level throughout the whole workout. With Training Effect you just needto reach the desired target once during training. Description Result Training Effect Improves recovery ability; in longer sessions (overone hour) also improves basic endurance. Does notsignificantly improve aerob...
Page 16 - Getting started with Coach; Training programs and sessions
3.2 Getting started with Coach The only initial information Suunto Coach needs is your activity class ( ACT CLASS ). Even if the setting value is not accurate, Suunto Coach finds the right level in a few weeks,once you start using your Suunto t4c.To view the Suunto Coach program: 1. In TIME mode, pr...
Page 17 - To use the recommendation:; The sessions target
Suunto Coach generates a training routine for the next five days. Each session has atarget Training Effect and a recommended duration.Use [Lap +] and [Light -] to check the recommendations for the next days. 54321 54321 To use the recommendation: 1. Scroll to TODAY . 2. Press [Mode]. This takes you ...
Page 19 - USING TRAINING MODE; The; mode handles measurement of all your training activity.; Putting on your transmitter belt; Put on the belt as illustrated and switch to; mode to start monitoring your
4 USING TRAINING MODE The TRAINING mode handles measurement of all your training activity. 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 t4cand the transmitter belt impossible. 4....
Page 20 - Starting a training session; When you enter; mode, your Suunto heart rate monitor automatically searches; Using the log recorder; The log recorder must be stopped before you can reset it.
WARNING: 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 exercisetest with your Suunto heat rate monitor and belt under a doctor’s supervision. Exercise mayinclude some risk, especially for ...
Page 21 - mode and use the; , the bottom view displays the current
If your peak heart rate exceeded the defined maximum, your Suunto heart rate monitorwill ask you if you want to update to the new peak value when you clear the session. 4.3 During training Your Suunto heart rate monitor has a number of visual and audio indicators to helpguide you during training. Th...
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 exercisingat the correct intensity.In the HR LIMITS menu, you can set the h...
Page 25 - if the limits are activated.; Possible real life situation: Staying in the zone
4. Repeat steps 2 and 3 as needed.5. Press [Start Stop] to exit. NOTE: The heart rate limits are displayed with dashes on the left outer rim of the display if the limits are activated. Possible real life situation: Staying in the zone You want to have a good, tough training session today, so you set...
Page 26 - for exercise prescription.
NOTE: The zone defaults follow the guidelines of the American College of Sports Medicine for exercise prescription. In the HR ZONES menu, you can turn on the zone feature, define zone limits, and turn tones on or off. When the zones feature and the tones are turned on, your device alertsyou with a b...
Page 27 - to define different interval durations.; or; is shown before the countdown; Interval 1: on or off
TIP: If your heart rate varies significantly during training, for example, when running in hilly terrain, following your real-time average heart rate is better guidance than followingzone limits. 4.6 Using intervals and warm-up Your Suunto heart rate monitor supports interval training, training with...
Page 28 - define interval one (
Description Value Setting Interval 2: on or off on / off int2 Interval 2 duration: minutes and seconds 0'00 int2 Warm up: on or off on / off warm Warm up duration: minutes and seconds 0'00 warm To change interval and warm-up periods settings: 1. In TRAINING mode, enter the menu ( SET ) and scroll wi...
Page 29 - USING SPEED AND DISTANCE MODE
5 USING SPEED AND DISTANCE MODE The SPEED AND DISTANCE mode becomes available after you have paired a speed and distance POD with your Suunto heart rate monitor. 5.1 Pairing a POD To use SPEED AND DISTANCE mode, you first need to pair your Suunto heart rate monitor with a Suunto POD.To pair a POD: 1...
Page 30 - the main view in; Autolap and speed limits; distance POD accurately.; Autolap feature: on or off; you reach
TIP: If you have paired a Cadence POD, you can switch between speed and cadence as the main view in SPEED AND DISTANCE mode by keeping [View Back]pressed. 5.2 Autolap and speed limits With the autolap feature, you can define laps in distance instead of time (intervaltraining). When autolap is turned...
Page 31 - Limits feature: on or off
3. Accept the value and move to the next setting by pressing [Mode].4. Repeat steps 2 and 3 as needed.5. Press [Start Stop] to exit. Like heart rate limits, you can turn on the speed limits feature and define the upper andlower speed limits for yourself. TIP: This includes an autopause feature that,...
Page 32 - To change speed limits and pause settings:; Calibrating your POD
To change speed limits and pause settings: 1. In SPEED AND DISTANCE mode, enter the menu ( SET ) and scroll with [Lap +] until you reach SPEED . 2. Enter the setting with [Mode] and set the value using [Lap +] and [Light -].3. Accept the value and move to the next setting by pressing [Mode].4. Repea...
Page 33 - The GPS POD is listed in the; menu, but the calibration has no effect on
TIP: The GPS POD is listed in the CALIBRATE menu, but the calibration has no effect on the GPS POD. Use this calibration setting if you have, for example, two Bike PODs for differentbikes. You can pair one of them as GPS POD and use the calibration in the same way as younormally would with a Bike PO...
Page 34 - USING TIME MODE; Setting time and dual time
6 USING TIME MODE TIME mode handles the time of day in two time zones: main time and dual time. In ALARM , TIME and DATE menus, you have the following settings: Description Value Setting Alarm feature: on or off on / off alarm Alarm time: hours and minutes 00:00 alarm Main time: hours, minutes and s...
Page 35 - Possible real life situation: Knowing the time at home; Setting the alarm; Alarm snooze
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 timeis the time at your current location. Now you always know the local time and you can quicklycheck what time it is at home. NOTE: We recommend that you set th...
Page 36 - GENERAL FEATURES; Heavy use of the backlight significantly reduces battery life.
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 beforeentering the settings. The backlight will re-activate whenever a button is pressed. Thisfeat...
Page 38 - TROUBLESHOOTING; Pairing your transmitter belt
8 TROUBLESHOOTING Your Suunto heart rate monitor uses high frequency transmission to prevent readingdisturbances. However, exercising near overhead power lines or magnetic or electronicdevices may cause interference with the signal.If you lose the signal, try the following: ● Exit and then re-enter ...
Page 39 - CARE AND MAINTENANCE; General guidance; For all Suunto Training devices:; Removing scratches
9 CARE AND MAINTENANCE 9.1 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 andprolonged exposure to direct sunligh...
Page 40 - Changing strap length
9.2 Changing strap length If you have a strap with a latch buckle, you can change the strap length by removingthe buckle and cutting the strap as illustrated here. 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 differe...
Page 41 - Replacing wristop battery
9.4 Replacing wristop battery Replace the battery with extreme care to ensure your Suunto heart rate monitor remainswater resistant. Careless replacement may void the warranty.Replace the battery as illustrated here: 40
Page 42 - Suunto representative for service.; Replacing belt battery; Replace the battery as illustrated here:
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: 41 en
Page 44 - 0 SPECIFICATIONS; General; Transmission frequency: 2.465 GHz Suunto ANT compatible; log recorder; Maximum lap time: 99 hours; Heart rate
10 SPECIFICATIONS 10.1 Technical data 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): 45 g / 50 g / 65 g (depending on strap type) ● Weight (belt): max. 61 g (depending on belt type) ● Water resistance (devic...
Page 45 - Maximum for percentage display: 240
● Limits: 30 to 230 ● Maximum for percentage display: 240 10.2 Trademark Suunto and its product names, trade names, trademarks and service marks whetherregistered or unregistered are protected by Suunto or respective third party owners.All rights reserved.Firstbeat & Analyzed by Firstbeat are re...
Page 46 - This device cannot cause harmful interference.
10.4 CE The CE mark is used to mark conformity with the European Union EMC directives89/336/EEC and 99/5/EEC 10.5 FCC This device complies with Part 15 of the FCC limits for class B digital devices. Thisequipment generates, uses, and can radiate radio frequency energy and, if not installedor used in...
Page 47 - Disposal of device
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 theircorresponding national rights: US 11/432,3...
Page 48 - 1 DISCLAIMERS; User’s responsibility
11 DISCLAIMERS 11.1 User’s responsibility This instrument is intended for recreational use only. Suunto heart rate monitors mustnot be used as a substitute for obtaining measurements that require professional orlaboratory-quality precision. 11.2 Warnings If you have a pacemaker, defibrillator, or ot...
Page 50 - Index; disposal of device, 46
Index A activity class, 9alarm, 34 snooze, 34 B backlight, 35button lock, 35 C calibrate, 31changing strap, 39changing strap length, 39cleaning the device, 38Coach, 12, 15 D disposal of device, 46 G general guidance, 38GENERAL settings, 6 H heart rate limits, 23heart rate zones, 24 I interval, 26 L ...
Page 53 - SUUNTO CUSTOMER SERVICE; Global helpdesk; SERVICE CLIENT SUUNTO, SUUNTO KUNDENDIENST, SERVICIO AL
SUUNTO CUSTOMER SERVICE +358 2 284 11 60 Global helpdesk +1 (800) 543-9124 Suunto USA + 1 (800) 776-7770 Suunto Canada www.suunto.com Suunto website en www SERVICE CLIENT SUUNTO, SUUNTO KUNDENDIENST, SERVICIO AL CLIENTE DE SUUNTO, ASSISTENZA CLIENTI SUUNTO, SUUNTO KLANTENSERVICE, SUUNNON ASIAKASPALV...
