TomTom Runner & Multi-Sport, Reference Manual

Page 1: ...TomTom Runner Multi Sport Reference Guide 1 8 ...

Page 2: ...ity 14 Pausing and stopping an activity 15 Choosing which metrics to display 15 Settings for Running activities 17 Settings for Cycle activities 17 Settings for Swimming activities 17 Settings for Treadmill activities 18 Training programs 20 About training programs 20 None 20 Goals 20 Intervals 21 Laps 22 Zones 22 Race 25 Using the stopwatch 26 Tracking your activities 27 Settings 28 About setting...

Page 3: ...ing sensors 33 About sensors 33 External Heart Rate Monitor 33 Cadence or Speed Sensor 34 TomTom MySports account 38 TomTom MySports Connect 39 TomTom MySports mobile app 40 Addendum 41 Copyright notices 44 ...

Page 4: ...om com app Important Before using the MySports app on your smartphone you need to link your watch to your MySports account using a computer This needs to be done only once For information about what you see on the watch go to Here are some good starting points What s new in this release About your watch Starting an activity Training programs Settings Tip There are also frequently asked questions F...

Page 5: ...led activity type for any non running cycling or swimming activities so you keep a clean history totals for the main activity types To learn more go to About activities in this guide New Race This feature Race against a specific activity using the MySports Race this button To learn more go to Race in this guide What s new ...

Page 6: ...tery is fully charged your watch can be used for up to 10 hours of activities that need GPS reception such as running and cycling The battery is used more quickly if you use the backlight on your watch frequently or all the time or connect the watch to sensors such as the Heart Rate Monitor or Cadence Sensor The following tips will help your watch go longer on a battery charge Turn off night mode ...

Page 7: ...time and date You can choose to show the time in 12 hour or 24 hour format by moving down to open the Settings menu then selecting Clock Using your watch Move up or down to select items in a menu Move right to select an item and open the menu for that item Move left to exit a menu To select an option in a menu make sure it is highlighted when you leave the menu Your watch remembers the option you ...

Page 8: ... also do the following Clean the sensor area and connection pads with mild soap and water as needed Do not scratch the sensor area Protect it from damage The heart rate monitor If your watch has an integrated heart rate monitor it can help you train more efficiently You can choose to use the built in heart rate monitor an external one mounted on your bike handlebars for example or not to use a mon...

Page 9: ... watch The wrist strap pops off the front of the watch To place your watch in the desk dock slide the watch into the dock following the curve of the back of the watch To remove your watch from the desk dock push underneath the screen of the watch The watch will slide out following the curve of the back of the watch Do not lift the watch from the top as this can damage the desk dock Using the bike ...

Page 10: ...d the bar 3 Use the clip on the bottom of the holder to attach the handlebar strap to it The strap should now be attached securely around the handlebar 4 Remove your watch from the wrist strap and place it in the holder Make sure it clips securely into place ...

Page 11: ... on your watch QuickGPSfix helps your watch find your precise location quickly so that you can start your activity To update the QuickGPSfix information on your watch connect your watch to your computer TomTom MySports Connect automatically updates QuickGPSfix on your watch QuickGPSfix information is valid for three days after you download it These symbols are used to show the status of QuickGPSfi...

Page 12: ...uter is not easily accessible connect the dock to the computer without the watch Then move down from the clock screen while you slide the watch into the dock Factory reset Important When you perform a factory reset in MySports Connect all personal data and settings including your export settings for MySports Connect are deleted from your watch This action cannot be undone You should only use a fac...

Page 13: ... again 6 Follow the instructions in MySports Connect to setup your watch Note The settings for exportin and uploading activities in MySports Connect are stored on your watch If you had set up your watch to transfer activities to additional sports websites or file formats you need to set these up again on the UPLOAD EXPORT tab ...

Page 14: ...r swimming This means that you can keep clean histories and totals for running cycling and swimming Calories for the freestyle activity are based on heart rate For other activities calories are linked to that specific sport but for freestyle the watch doesn t know which sport you are doing Hence when no heart rate measurement is available calories are not shown for the freestyle activity When you ...

Page 15: ...n activity your watch shows information such as the distance time pace and heart rate if you have a monitor Move up and down to change the information that you see 5 You can pause the activity if you re just taking a break or stop the activity completely For each type of activity you can select different training programs and select to see different information while you are training Pausing and s...

Page 16: ...e your heart rate This metric is only available if you have a Heart Rate Monitor connected Speed Pace or Both for activities other than swimming you can choose to see speed pace or both metrics at once SWOLF this metric is only given for swimming activities The SWOLF score is calculated by adding the time in seconds and the number of strokes you make to swim one length of the pool SWOLF shows your...

Page 17: ...o that you can review your heart rate safely Setting the wheel size for use with a cadence sensor If you are using a cadence sensor you should set the Wheel size setting to increase the accuracy of the metrics provided by the sensor This setting is the circumference of your rear tyre in millimetres mm To set your wheel size do the following 1 From the activity start screen move down to open the Se...

Page 18: ...s Your height is set on the very first use of your watch Before you start an activity on the treadmill for the first time you should check that your height has been set correctly You can do this in your TomTom MySports account or on your watch As you run on a treadmill your watch registers the number of times you swing your arm back and forward and how quickly This matches the number of strides yo...

Page 19: ...urate and the metrics for your training are more accurate Choosing other metrics to display Note To get help on choosing which metrics you want to see during an activity see Choosing which metrics to display To choose to see just one metric for speed average speed pace or average pace move down to the Settings menu Select Metrics then move right Select Speed Avg Speed Pace or Avg Pace To choose to...

Page 20: ...to get there Activity screen Move Down Training None Select this option to do your activity without using a training program In this mode your watch records your activity and shows metrics for your activity Goals How to get there Activity screen Move Down Training Goals Distance Time or Calories Select this option to set yourself training goals You can set yourself three types of goals Distance se...

Page 21: ...rt periods of exercise followed by rest The main aim of interval training is to improve speed and cardiovascular fitness For example during a 20 minute walk jog workout you could do an 8 minute fast walk followed by 3 sets of 1 minute running and 2 minutes walking then a 5 minute walk to cool down For warmup work rest and cooldown you can set either a time or a distance For sets you choose the num...

Page 22: ...f when you complete a lap To mark the end of a lap touch the right side of the watch screen in the same place you touch to show the back light Your watch shows the number of laps completed and alerts you that a lap is complete Zones How to get there Activity screen Move Down Training Zones Pace Speed Heart or Cadence Select this option to train within a target zone You can select from the followin...

Page 23: ...ss From the activity progress screen move right to see a graphical overview of how close your training is to the zone you set The graph shows if you are above or below your target zone and by how much throughout your activity You regularly receive alerts to tell you if you are in your zone or outside your zone If you are outside your training zone an alert is played and the screen shows if you are...

Page 24: ...one for high tempo training to improve your speed and fitness Endure select this zone for moderate to high tempo training to improve your lung and heart capacity Fat Burn select this zone for moderate tempo training that is great for weight loss Easy select this zone for easy tempo training mostly used for warm up and cool down Custom select this option to set your own minimum and maximum heart ra...

Page 25: ...r like Race or Goal During training from the screen showing a main metric move right to see the graphical training screen Move down to see the heart rate zone screens as described above Race How to get there Activity screen Move Down Training Race Recent or MySports Select this option to race against one of your ten most recent activities or race against an activity from the MySports website Tip T...

Page 26: ...black arrow are pacing ahead or behind your previous activity as shown by the shaded arrow The distance at the top of the screen shows the remaining distance in the race and the distance at the bottom shows how much you are ahead or behind Your watch alerts you so you know if you are in front 1 or behind 2 in your race In this example you are 23 metres behind your previous activity and you have a ...

Page 27: ...rmation or activity information is stored Tip To reset the stopwatch leave the stopwatch activity and then go back into it again Tracking your activities Whenever you train your activity is logged by your watch for that type of activity To see the summary or history of your training for each type of activity on your watch do the following 1 From the activity start screen move up to open the Histor...

Page 28: ...t Clock and move right to open the Clock menu Alarm Select Alarm to turn the alarm on and off and to set the alarm time When the alarm goes off you can choose to stop it or snooze If you snooze the alarm it goes off again in 9 minutes Time Select Time to set the time on your watch The time is either set using the 12 or 24 hour clock depending on the setting for 24HR Date Select Date to set the dat...

Page 29: ... heart rate is measured in beats per minute You then see either your heart rate shown immediately or dashes which blink to show that your watch is searching for the heart rate sensor Tip When the heart rate is detected the monitor stays active for another 30 seconds in case you want to start an activity straight away Phone For information as to why you should want to pair your watch with your phon...

Page 30: ... You can automatically upload your activities to your TomTom MySports account by using this setting From the clock screen on your watch move down to open the Settings screen then select Phone and move right Select Sync If automatic uploading is currently switched OFF move up or down to switch automatic uploading on Airplane mode From the clock screen on your watch move down to open the Settings sc...

Page 31: ...backlight comes on and stays on during an activity When you stop the activity the light goes off again Note The battery will run down much more quickly than normal if you use the night mode while training Lock Select Lock to turn the activity lock function on and off The lock function prevents your current activity being paused or stopped if you accidentally move left Profile From the clock screen...

Page 32: ...32 Standards To see certification information on your watch move down from the clock screen to open the Settings menu Select Standards and then move right to scroll through the certification information ...

Page 33: ... rpm In a low gear you may have a very high cadence but a lower speed In a high gear you may have a low cadence but a higher speed Cyclists train to find the balance between cadence and speed which allows them to cycle as efficiently as possible External Heart Rate Monitor To use the external TomTom Heart Rate Monitor with your watch do the following 1 Attach the monitor to the strap 2 Attach the ...

Page 34: ...te zone You can also use the external Heart Rate Monitor with other Bluetooth Smart Ready devices and apps See the documentation that comes with your product or app for more information To change the CR2032 battery on the monitor use a coin to open the back of the monitor The battery must be recycled or disposed of according to local laws and regulations Cadence or Speed Sensor The TomTom Cadence ...

Page 35: ...e spoke magnet to one of the spokes on your bike The magnet should face the chainstay where you attached the chainstay sensor 3 Adjust the position of the spoke magnet and the chainstay sensor so that when the wheel turns the spoke magnet passes the tip of the main body of the chainstay sensor Important The distance between the chainstay sensor and the spoke magnet should not be more than 2 mm whe...

Page 36: ...e metrics provided by the sensor The wheel size is the circumference of your tyre in millimetres mm 6 Move your bike or its crankarm so that at least one of the magnets passes the sensor This switches on the sensor 7 From the clock screen move down 8 Select Sensors then move right 9 Select Bike then move right to turn it on 10 When you begin a workout your watch connects to the sensor and you see ...

Page 37: ...you train you can choose to show your current cadence or change the display to see your cadence You can also use a training program to train to a target cadence zone You can also use the Cadence Sensor with other Bluetooth Smart Ready devices and apps See the documentation that comes with your product or app for more information To change the CR2032 battery on the sensor use a coin to open the bac...

Page 38: ...your MySports account using a computer This needs to be done only once If you transfer your activities to your TomTom MySports account you can store analyse and view your previous activities You can view the routes you have taken and all the metrics associated with your activities Using TomTom MySports Connect on your computer you can also choose to transfer your activities to your account on othe...

Page 39: ...mation to Endomondo Strava MapMyFit ness and RunKeeper TomTom MySports Connect can also transfer activity information to your computer in a number of file formats Transfers any settings you make on TomTom MySports to your watch Updates the QuickGPSfix information on your watch Installing TomTom MySports Connect You can download TomTom MySports Connect for free from here tomtom com getstarted sport...

Page 40: ... Connect for transferring activity information to your MySports account and updating QuickGPSfix Supported phones and mobile devices The TomTom MySports app is supported on the following phones and mobile devices iPhone 4S or later iPod touch 5th generation iPad3 or later All iPad mini Before using the TomTom MySports app Important Before using the MySports app on your smartphone you need to link ...

Page 41: ...sed of properly according to the local laws and regulations and always kept separate from household waste WEEE directive The wheelie bin symbol on the product or its packaging indicates that this product shall not be treated as household waste In line with EU Directive 2012 19 EU for waste electrical and electronic equipment WEEE this electrical product must not be disposed of as unsorted municipa...

Page 42: ...and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help Changes or modificati...

Page 43: ...ipment complies with IC RSS 102 radiation exposure limits set forth for an uncon trolled environment This device and its antenna s must not be co located or operating in conjunction with any other antenna or transmitter Regulatory Compliance Mark This product displays the Regulatory Compliance Mark RCM to show that it complies with relevant Australian regulations Notice for New Zealand This produc...

Page 44: ...f this software with or without changes is allowed without the payment of fees or royalties provided that the following conditions are adhered to Source code distributions include the above copyright notice this list of conditions and the following disclaimer Binary distributions include the above copyright notice this list of conditions and the following disclaimer in their documentation The name...