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1. Getting started ........................................................................... 5
1.1. Setting up Suunto t4 ............................................................... 6
1.2. Activity class (act class) ........................................................... 6
1.3. Suunto t4 at a glance .............................................................. 8
1.3.1. Time mode ................................................................... 10
1.3.2. Training mode ............................................................... 12
1.3.3. Speed and Distance mode ................................................. 13
1.3.4. Settings ....................................................................... 13
2. Before training .......................................................................... 17
2.1. The heart rate transmitter belt and speed and distance PODs .............. 17
2.1.1. Putting on the heart rate transmitter belt ................................. 17
2.1.2. Wireless speed and distance PODs ...................................... 19
2.2. Settings ............................................................................ 19
2.2.1. Time mode settings ......................................................... 19
2.2.2. Training mode settings ..................................................... 21
2.2.3. Speed and Distance mode settings ....................................... 24
2.3. Training Effect ..................................................................... 26
2.4. Suunto Coach ..................................................................... 28
2.4.1. Initial set-up .................................................................. 29
2.4.2. The training program ....................................................... 29
2.4.3. Training sessions ............................................................ 30
2.4.4. Automatic program adaptation ............................................ 31
3. Training .................................................................................. 32
3.1. Following a training program .................................................... 32
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