TomTom Adventurer TomTom Runner 3 TomTom Spark 3 User Manual

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This screen shows the percentage of your target you have reached and the remaining distance, time 
or number of calories. 
 
Tip: When running, you can head away from home until your progress reads 50% and then turn 
and come back again. 
Progress alerts 
When training to a goal, your watch alerts you at these stages: 
 50% 
 90% 
 100% 
 110%  
Intervals 
How to get there: Activity screen > Press DOWN > TRAINING > INTERVALS > WARMUP, WORK, 
REST, # SETS, or COOLDOWN. 
Select this option to...

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During interval training, you see an alert for the next stage of interval training: 
 
You see the name of what you are doing, and how long this part of the set is in either time or 
distance. 
You are also warned with beeps and buzzes when you need to switch to the next stage in your 
interval training. 
Tip: When you use interval training on the watch, interval sections are marked as laps so you can 
better track pace and other metrics for each interval section.  
 
Laps 
How to get there:...

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Zones 
How to get there: Activity screen > Press DOWN > TRAINING > ZONES > PACE, SPEED, HEART or 
CADENCE. 
Select this option to train within a target zone. 
You can select from the following training zones, depending on the activity: 
 PACE - select this option to set your target time per mile or kilometre. You can set your target 
time and a minimum and maximum above and below the target that you allow yourself. 
 SPEED - select this option to set your target speed and a margin above...

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Monitoring your progress 
From the activity progress screen, press 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 above or 
below your zone. 
 When you are back in your...

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4. Press RIGHT and choose ZONES. 
5. Press RIGHT and choose HEART. 
6. Press RIGHT and choose from the following heart rate zones: 
 SPRINT - select this zone when using interval training.  
 SPEED - select this zone 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...

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This graph, shown above, is a heart rate zone summary. It shows the percentage of time spent in 
each zone with your current zone highlighted in white. 
 
This graph shows your heart rate over the last 2.5 minutes of activity and the percentage of time 
spent in each heart rate zone after an activity. 
Tip: You can view your progress in a heart rate zone even when you are using a Graphical Training 
Partner like Race or Goal.    During training, from the screen showing a main metric, press...

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Note: If your watch is already connected to the website and you make changes to your races, the 
changes won’t get synchronised automatically - you need to disconnect and reconnect your 
watch. 
 
The activity or race from the MySports website consists of a distance and a time. 
When you use the Race training program, you can see if you are ahead or behind in the race and by 
how much, as you train. 
On your watch, press RIGHT from the activity screen to see a representation of the race. The...

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Transferring your activities to TomTom MySports 
Connect your watch to your computer to transfer details of your activities to TomTom MySports or 
another sports website that you choose, using TomTom MySports Connect. You can also transfer 
details about the activity to your computer in several different file formats. 
See: Exporting your activities to other websites and file types  
Exporting your activities to other websites and file types 
When you connect your watch to MySports Connect on...

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About settings 
From the clock screen, press DOWN to open the SETTINGS menu. These settings determine the 
overall behaviour of your watch. For each activity, there are also settings related to that activity. 
The following settings are available for your watch: 
 CLOCK 
 TRACKER 
 PLAYLISTS 
 SENSORS 
 PHONE 
 AIRPLANE mode 
 OPTIONS 
 PROFILE 
 STANDARDS 
These settings are available for activities: 
 Settings for Running 
 Settings for Outdoor Cycling 
 Settings for Swimming 
...

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Tracker 
Switching off activity tracking 
From the Clock screen on your watch, press DOWN to open the SETTINGS menu, then select 
TRACKER. Activity tracking is ON by default so select OFF to switch off activity tracking.  
GOALS 
From the Clock screen on your watch, press DOWN to open the SETTINGS menu, then select 
TRACKER. Press RIGHT to select GOALS.  
For more information, see Setting a daily activity goal. 
SLEEP 
From the Clock screen on your watch, press DOWN to open the SETTINGS menu,...