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Suunto t3 - page 1
EN ...
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Suunto t3 - page 2
Switches between the modes 2 sec Starts and stops the stopwatch Shortcuts Backlight Shortcuts 2 sec Enters and exits the Settings and other submodes T otal of all training Backlight Time mode T raining / Speed and Distance mode Logbook Resets the stopwatch Switches between the modes ...
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Suunto t3 - page 3
EN WELCOME Congratulations on choosing Suunto t3 as your training partner . The Suunto t3 is a high-precision heart rate monitor designed to make your training as efficient and enjoyable as possible. Suunto t3 goes beyond conventional heart rate monitors by showing Training Effect (TE) . T raining Effect tells you in real time how m uch a workout i ...
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Suunto t3 - page 4
1 . G e t t i n g s t a r t e d ........................................................................... 4 1 . 1 . S e t t i n g u p S u u n t o t 3 ............................................................... 5 1 . 2 . A c t i v i t y c l a s s ( a c t c l a s s ) ........................................................... 5 1 . 3 . S u u n ...
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Suunto t3 - page 5
4 . 3 . S u u n t o T r a i n i n g W o r l d ........................................................... 3 4 5 . C a r e a n d m a i n t e n a n c e ................................................................ 3 4 5 . 1 . G e n e r a l i n s t r u c t i o n s .............................................................. 3 4 5 . 2 . W a t e r ...
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Suunto t3 - page 6
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 . Name in User's Guide Name on back of device UP + / lap ENTER Mode DOWN - / Light BACK Alt / Back ST ART Start / Stop In T otals and Logbook, smal ...
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Suunto t3 - page 7
1.1. Setting up Suunto t3 When you press a button on your new Suunto t3 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. The figure below shows you how to set up your device for the first time. Carry on setting up the ...
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Suunto t3 - page 8
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. Se ...
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Suunto t3 - page 9
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 t3 at a glance In Time mode you can: - view the time - go to log - go to T otals - go to Time settings - change shortcuts - connect to pc* In T raining mode you can: - use the stopwatch - view your heart ...
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Suunto t3 - page 10
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. The f ...
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Suunto t3 - page 11
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 consumed - average heart rate - peak heart rate - time spent in and out of zones or limits Each mode has its own settings menu where you can define the se ...
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Suunto t3 - page 12
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 The light The light can be activated in any mode at any point by short pressing the DOWN button. If you want to use the light in Settings, Logbook or T otals, the light must be activated before entering them. The ...
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Suunto t3 - page 13
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 . LAP/RESET (LONG PRESS) CHANGE SHORTCUT : - TRAINING EFFECT AND DURA TION - TIME - CALORIE C ONSUMPTION GO TO TRAINING SETTINGS LIGHT - CHANGE TRAINING EFFECT T ARGET ( ...
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Suunto t3 - page 14
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 t3. Here you can see the functionality of the buttons used in Speed and Distance mode. LAP/RESET (LONG PRESS) CHANGE SHORTCUT : - DA Y TIME - A VG SPEED - DIST ANCE GO TO SPEED AND DIST ANCE SETTINGS LIGHT ...
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Suunto t3 - page 15
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 rate Activity class Height Weight Personal Speed: km/h, mph, time/km, time/mile Date: ddmm/ mmdd Time: 12h/24h Weight: kg/lb Height: cm/ft Heart rate: ...
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Suunto t3 - page 16
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 limits Warm up: minutes/ seconds Warm up: on/ off Interval 2: minutes/ seconds Interval 2: on/off Interval 1: minutes/ seconds Interval 1: on/off Intervals ...
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Suunto t3 - page 17
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 / Foot POD / Bike POD / GPS POD Pair a POD Speed: km/h, mph, time/km, time/mile Date: ddmm/ mmdd Time: 12h/24h Weight: kg/lb Height: cm/ft Heart rate: bpm ...
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Suunto t3 - page 18
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 t3's functionality , so it's important that you know how to wear it correctly . We recommend that you wear the transmitter against your bare ski ...
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Suunto t3 - page 19
After switching to T raining mode, Suunto t3 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. Once the device has found the signals, your heart rate or speed and distance information will be displayed in the center of the screen ...
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Suunto t3 - page 20
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. When you have paired a ...
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Suunto t3 - page 21
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. Accept the settings with a short press of the Enter button, which also moves you on ...
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Suunto t3 - page 22
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. 2.2.2. T raining mode settings This figure shows h ...
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Suunto t3 - page 23
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 ENTER button, which also moves you on to the next menu item ...
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Suunto t3 - page 24
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. Heart rate limit settings In the Heart Rate Limit menu, you can set the heart rate limits on or off, define the upper and lowe ...
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Suunto t3 - page 25
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. Pair a POD settings In the Pair a POD menu, you can pair your Suunto t3 ...
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Suunto t3 - page 26
Use UP and DOWN buttons to toggle between the following Speed and Distance setting submenus: autolap, speed, c alibrate , pair a POD and general. 2 sec Long press the ENTER button in Speed and Distance mode to enter Speed and Distance settings menu. Autolap settings In the Autolap menu, you can set the autolap function on or off and set the distanc ...
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Suunto t3 - page 27
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 t3 is its ability to record and display T raining Effect. T raining Effect (TE) shows the effect of a workout ...
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Suunto t3 - page 28
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 . Increased risk of overtraining if repeated too often. Over-reaching TE 5.0 When mon ...
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Suunto t3 - page 29
Peak level. If there has been a period of lower intensity , your current level may be lower . To 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: 3.8 (Improving) Bottom row: Next TE level is 4.0 but you can not reach it wit ...
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Suunto t3 - page 30
3.1. Using T raining Effect targets 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. 3.2. T raining without set targets The stopw ...
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Suunto t3 - page 31
Pressing the UP button, when the stopwatch is running , stores the split time and displays it in the top row of the Suunto t3. It also displays the aver age hear t rate and shows the lap time. After 3 seconds, the display jumps back to the stopwatch. This number indicates the ongoing lap. While training, the stopwatch displays either the real-time ...
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Suunto t3 - page 32
Long pressing the UP button when the stopwatch is stopped resets the stopwatch. 2 sec If your peak heart rate in the most recent session exceeded the maximum heart rate defined in Personal Settings, Suunto t3 will ask if you want to update your maximum heart rate value after resetting the stopwatch. If you want to update your maximum heart rate, pr ...
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Suunto t3 - page 33
Pressing the BACK button changes the sho rtcut a t the b ottom of the disp la y . NOTE If Autolap is set off, the average speed shown is the average speed from the start of the previous lap and the lap time is the time from the start of the last lap. 4. AFTER TRAINING Once you have finished your training, your Suunto t3 can provide you with detaile ...
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Suunto t3 - page 34
Press the ENTER button to scroll thr ough the logs. Use the UP and DOWN buttons to view the summary of a par ticular log: T raining Effect, average and peak heart rate etc . Move back in the summary using the BACK button. Depending whether you had set the heart rate limits or heart rate zones on or off during the training, the Logbook will display ...
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Suunto t3 - page 35
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. Pressing the ENTER button takes you t ...
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Suunto t3 - page 36
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. Whether ...
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Suunto t3 - page 37
• Y ou can wipe your Suunto t3 clean with a cloth lightly moistened with warm water . If there are stubborn stains or marks, you can apply mild soap to the area. • Do not expose your Suunto t3 to strong chemicals, such as gasoline, cleaning solvents, acetone, alcohol, insect repellents, adhesives and paint, as they will damage the unit’s seal ...
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Suunto t3 - page 38
• Shorten the strap by cutting along the grooves on the inner surface. Y ou can do this for instance with scissors. If you are unsure of the correct length, cut the pieces one by one and test the length after cutting each piece. Cut in turns from both sides of the strap to keep the sides equally long. Be careful not to shorten the strap too much. ...
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Suunto t3 - page 39
Y our Suunto t3 operates on a 3-V olt lithium cell, type: CR 2032. The life expectancy is approximately 12 months of operation with an average of 4 hours of training a week. The higher your average amount of training hours a week, the shorter the battery's life expectancy will be. NOTE T o reduce the risk of fire or burns, do not crush, punctu ...
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Suunto t3 - page 40
NOTE If the threads of the battery compartment cover are damaged, please send your device to an authorized Suunto representative for service. NOTE Replace the battery with extreme care to ensure that your Suunto t3 remains water resistant. Careless battery replacement may void the warranty . NOTE Heavy use of the backlight will significantly reduce ...
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Suunto t3 - page 41
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 t3 are not interchangeable. 6. TECHNICAL SPECIFICA TIONS General. ? ...
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Suunto t3 - page 42
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. • W ater-resista ...
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Suunto t3 - page 43
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 .suunto.com. 7.2. T rademark Suunto, Suun ...
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Suunto t3 - page 44
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. This will ensure the safety and reliability of the pacemaker and transmitter belt when used simultaneo ...
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Suunto t3 - page 45
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. Suunto Oy and its subsidiaries do not assume any responsibility for losses or claims by third parties that may arise through the use o ...
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Suunto t3 - page 46
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. There is no guarantee that interference will not occur ...
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Suunto t3 - page 47
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. 45 ...
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Suunto t3 - page 48
COPYRIGHT This publication and its contents are propriet ary to Suunto Oy . Suunto, Wristop Computer , Suunto D6, Replacing Luck and their logos are registered or unregistered trademarks of Suunto Oy . All rights reserved. While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, n ...
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Suunto t3 - page 49
TW O YE AR W AR RA NT Y T hi s p r od uc t is war r a nt ed to b e fr e e o f defects in material and/or workmanship to the orig inal own er for the above note d perio d (does not include batter y life). Keep a copy of the origin al purchase rec eipt and make sure to get this war r anty card stamped at th e pl ac e of pu r cha se . T he wa r r a nt ...
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Suunto t3 - page 50
Mo del of Serial heart rate monitor : n um be r: Date of purchase Place of purchase/Store name Stor e C ity Stor e Countr y Store stamp with date of purchase Nam e Ad d re ss C i t y C o un t r y T elephone E- m a i l Signatur e ...
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Suunto t3 - page 51
CUSTOMER SER VICE CONT ACTS COORDONNÉES DU SERVICE CLIENTS, KUNDENDIENSTE, DAT OS DE CONTACT O DE A TENCION AL CLIENTE, NUMERI UTILI PER IL SER VIZIO CLIENTI, KLANTENSERVICE, ASIAKASP AL VELUN YHTEYSTIEDOT , KUNDSERVICE, KONT AKTER Global Help Desk +358 2 284 1 1 60 Suunto USA Phone +1 (800) 543-9124 Canada Phone +1 (800) 776-7770 Suunto website w ...
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Suunto t3 - page 52
Suunto Oy 5/2006 ...
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