TomTom Adventurer TomTom Runner 3 TomTom Spark 3 User Manual

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About activities 
In the activities menu, you can start one of the activities available on your watch: 
  
Run 
  
Cycle 
  
Swim 
  
Treadmill 
  
Freestyle 
  
Gym 
  
Indoor cycling 
 
  Stopwatch 
When you select RUN, CYCLE or FREESTYLE, your watch uses its internal GPS receiver to measure 
your speed, and to record the route you have taken. 
If your watch has a heart rate sensor and the heart rate sensor is set to ON, your heart rate is shown 
during your activity. This includes running,...

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About calorie estimation 
Calories are estimated based on the type of sport, your gender, your weight and the intensity and 
duration of the exercise. 
24x7 calorie estimation is based on your BMI and then adjusted for steps, active time, sports 
activities, etc., to generate a theoretical total for the day. Heart rate is not used during 24x7 
calorie counting because it would drain the watch battery too quickly. 
Note: Not all activities are available on all watches. 
Running, cycling,...

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2. Click All sports and select Activity tracking. 
3. Click All and select Day. 
4. At the bottom of the page, select Max Heart Rate. 
View your heart rate in the MySports mobile app 
Note: 24x7 heart rate information is only available in the daily view, day by day. 
1. On the ACTIVITIES screen, tap Today. 
2. Below the date, swipe left. 
3. Tap Max Heart Rate.  
Starting an activity 
To start an activity on your watch, do the following. 
1. From the clock, press RIGHT. 
2. Select one of the...

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Press RIGHT to start your activity. 
1. When you are doing an activity, your watch shows information, such as the distance, time, pace 
and heart rate if you have a monitor. Press UP and DOWN to change the information that you 
see. 
2. You can pause the activity if youre 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 stopping an activity...

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Some examples of metrics available: 
 PACE - your current pace. For swimming, this is shown in minutes per 100m. 
 AVG PACE - your average pace for the current activity. 
 HEART RATE - your heart rate. This metric is only available if you have a Heart Rate Sensor 
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...

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Settings for Running 
Before you start an activity you can choose a training program and also decide what information you 
would like to see as you train. 
There are a wide range of metrics that you can choose to see while running including calories, heart 
rate, heart rate zone and distance. 
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,...

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As you swim, your watch registers your strokes and the number of turns you make in the pool. To 
calculate the distance you have swum and your speed, your watch uses the pool size and the 
number of turns you have made. If the pool size is not accurate, the metrics for your swimming 
activity cannot be worked out correctly. 
To change the POOL SIZE settings, do the following: 
1. From the activity start screen, press DOWN to open the SETTINGS menu. 
2. Select POOL SIZE, then press RIGHT. 
3....

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1. When prompted to calibrate your watch, pause the treadmill.  
To pause your watch, press LEFT during the activity. 
2. On your watch, press DOWN to open the SETTINGS menu. 
3. Select CALIBRATE then press RIGHT. 
4. Change the distance to match the distance shown on the treadmill. 
5. Press RIGHT to go immediately back to the activity screen. 
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...

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To find the circumference of your rear wheel, you can either measure the wheel yourself using a 
tape measure, or look up the value in an online calculator. For example, on this site you can find 
the circumference using the diameter of the wheel and the thickness of the tyre: 
www.bikecalc.com/wheel_size_math 
For example, if your wheel size is 700c and the tyres are 25 mm thick, the circumference is 2111 
mm. This is the value you should enter. 
Note: To get help on choosing which metrics you...

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Training programs 
About training programs 
For each type of activity, the following training programs are available: 
 NONE 
 GOALS 
 INTERVALS 
 LAPS 
 ZONES 
 RACE 
From the clock screen, do the following to see the list of training programs: 
1. Press RIGHT and then select your choice of activity.  
2. Press RIGHT. 
3. Press DOWN and select TRAINING. 
4. Press RIGHT and choose a training program. 
When you select a training program, your watch remembers which program you are using and...