SUUNTO t4 - Manual (Page 29)

2.5.3. Heart rate zone settings
In the Heart Rate Zone menu, you can define the 3 heart rate zones and set the tones on or off.
The 3 heart rate zones are useful in training as they record how much of your training is spent
within specific heart rate zones, or if you want to give yourself a long enough warm-up, or keep
your heart rate at an optimum level for fat burning.
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
MODE button, which also moves you on to the next menu item.
The default heart rates for zones 1-3 are 60-70%, 70-80%, and 80-90% of your maximum heart
rate, but if you are following a specially designed training program, enter the zone values that have
been tailored towards your individual goals. The benefits of training in each default zone are shown
in the following table.
Main benefit Default setting Heart rate
zone
Improves your basic endurance, and helps you to recover from harder
training sessions. Can also be used in weight control (fat burning
zone). 60 - 70% of maximum heart
rate Zone 1 (Fit-
ness zone)
Improves your aerobic capacity. This is the preferred zone if you are
training for an endurance event. 70 - 80% of maximum heart
rate Zone 2 (Aer-
obic zone)
Improves your maximum aerobic capacity and lactate tolerance
ability (anaerobic threshold) - meaning your maximum endurance
will improve and you'll be able to fight fatigue better. 80 - 90% of maximum heart
rate Zone 3
(Threshold
Zone)
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