This page describes different possibilities and methods on how to use the new Suunto t6 in training and thus how to make the most of personal training.

Using Heart Rate And Speed Limits In Fitness Training

Suunto t6 assists the user in staying within the target HR, or speed zones during a training session.  When the heart rate or speed drops below or exceeds the user's set zone limits, the Suunto t6 alerts with an audio alarm; making it easy to fully benefit from the training.

Suunto t6 alerts the user whenever the heart rate or speed goes outside the user's preset zone, using alarm signals:
? Low limit signal: - - - - - -
? High limit signal: -------------

The 'Limit' currently active, and in use, is identified by a number on the right hand side of the display referred to as the "Training Type Indicator":
? Number for HR limits
? Number for Speed limits

NOTE: HR limits and Speed limits cannot be active at the same time.  When one limit is activated, the other is switched off.   Long pressing ENTER turns on the last active limit.

Using The Average Heart Rate in Training

In the Training Mode, the real-time average heart rate of the current lap can be displayed in the bottom dsiplay-row.  The 'Training Effect Calculator' of the Suunto Training Manager software can be used to define the time and average heart rate needed for the desired physiological training effect.  If training close to the calculated average heart rate within the targeted total time, the desired training effect will be reached in the best possible way.  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 training.

Starting Training Session and Stopwatch

Methods to start a training session:
1) Press 'START/STOP' button in the 'Training' or 'SPD/DST' modes and thus activating the stopwatch.

2) Use the countdown function. Upon reaching zero, the t6 will automatically starts the stopwatch and log.
If the Countdown function is on, number is displayed on the right hand side of the display; indicating Training Type 3 is active.

Training Possibilities

You can make the most out of your training by choosing the most suitable training method in your Suunto t6.  The use of time or distance intervals and heart rate limits can greatly contribute to the overall effectiveness of your training.

Active Interval or Limit In Use Indicator

Warm-up is intended for distinguishing a separate warm-up period in the beginning of the training session.  Data measured during warm-up is stored in the memory.  Suunto t6 offers the possibility to start a training session with a warm-up and move on to normal training or time interval training.

Time Intervals can be used to perform interval training.

Autolap can be used for recording preset distance laps automatically.

Distance intervals can be used to perform interval training based on distance.

NOTE: When a timer or Autolap is on, Suunto t6 stores information to the log according to the settings that were valid when the timer was activated.  If the settings are adjusted after activating a timer, Suunto t6 will still use the old settings.  The new settings will only come into effect after the timer is stopped and start it again.

Suunto t6 Training Example

Example Rita Runner from the Suunto t6 Manual.

Rita Runner is about to start her interval training using set heart rate limits.

Miss Runner starts off by setting and activating her suitable HR limits and intervals in the 'Training' mode of her Suunto t6.

She then puts on her HR transmitter belt; making sure the strap fits snugly, and checks that the electrodes are moistened.

By holding down the 'ALT/BACK' button in the 'Training' or 'SDP/DST' mode, she establishes the wireless connection between the heart rate transmitter belt and her Suunto t6.

In the 'Training' or 'SPD/DST' mode, miss Runner checks the stopwatch, and resets it by holding down the 'UP/LAP' button.

When she is ready to start her training session, miss Runner presses the 'START/STOP' button to activate the stopwatch and interval timer.

The heart rate limits alert her during her training whenever her heart rate is too slow or too fast.

After completing each interval, the interval timer alerts her and the Suunto t6 displays and stores lap information. At this point, Miss Runner presses 'START/STOP' to stop the stopwatch and stop the recording of the log.

Later, after the training sessions are over, she downloads her training log from the Suunto t6 to her notebook PC running the Suunto Training Manager application software. She can evaluate how effective her last training session was and make future informed decision on a plan of action to meet her fitness goals.

SUUNTO TRAINING MANAGER

Suunto Training Manager is a software designed for athletes who want to enhance the functionality of their Suunto t6 wristop computer. The heart rate analysis of the software is based on the calculation model developed by Firstbeat Technologies Ltd.  You can use Suunto Training Manager to transfer information, such as training logs, from the Suunto t6 memory. When you have transferred the data, you can easily view and organize it, design training programs and sessions, send them to the Web and add them in the calendar.

You can always download the latest version of Suunto Training Manager from www.suunto.com or www.suuntosports.com. Please check for updates regularly as new features are continuously developed.

SUUNTO TRAINING MANAGER FEATURES

Suunto Training Manager enables the following features:

Training Analysis
Suunto Training Manager measures up to seven body parameters from your training session:
? Heart rate
? EPOC*
? Training effect (EPOC related to personal capacity)
? Ventilation volume
? Respiratory rate
? Oxygen consumption (VO2)
? Energy consumption

Other performance graphs include:

? Altitude
? Speed (with additional wireless speed and distance sensor)

*EPOC = Excess Post-Exercise Oxygen Consumption is a measure of accumulated training load. You receive a personal EPOC scale for your training levels based on your height, weight, age, sex, smoking (yes/no), and activity level.

NOTE: For more information on the Suunto Training Manager features and parameters, refer to Suunto Training Guidebook available on the Suunto t6 CD.

Training Statistics

Suunto Training Manager enables you to manage your training logs and training plans:
? Download logs from your Suunto t6
? Create, export or import training plans
? Connect with suuntosports.com for exchange of training data
? Export and import training logs for exchange of data by email

NOTE: When creating a new user profile, Suunto Training Manager asks for your basic personal parameters. By defining your personal parameters, such as resting HR and maximum HR, in the User?s Personal tab in the Properties window, you will get more accurate results. Also remember to update your personal parameters in Suunto Training Manager, whenever they change.

The Ultimate Personal Fitness Trainer - Suunto t6 Wristop Computer