SUUNTO t4d - Manual (Page 27)

5.5 Measuring your training intensity
Training with heart rate monitors is traditionally based on heart rate zones. The intensity
of your training is determined by the time you spend in each of three zones. All Suunto
heart rate monitors support zone training.
● Zone 1 (60-70%): fitness zone; improves basic fitness and is good for weight
control.
● Zone 2 (70-80%): aerobic zone; improves aerobic fitness and is good for
endurance training.
● Zone 3 (80-90%): threshold zone; improves aerobic and anaerobic capacity and
is good for improving peak performance.
To provide even more useful and accurate guidance, Suunto t3d and t4d also use a
different measurement called Training Effect. This measurement determines the impact
of a training session on your aerobic fitness using a simple 1-to-5 scale.
Description Result Training Effect
Improves recovery ability; in longer sessions (over
one hour) also improves basic endurance. Does not
significantly improve aerobic performance. Minor 1.0-1.9
Maintains aerobic fitness. Builds base for harder
training in the future. Maintaining 2.0-2.9
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