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, cycling, treadmill and freestyle.  
When you select SWIM or TREADMILL, your watch uses its internal motion sensor to measure your 
strides on the treadmill, and strokes and turns in the swimming pool. Your watch uses this 
information to estimate your speed and the distance you have covered. 
When you select INDOOR for indoor cycling, your watch uses the connected Cadence and Speed 
Sensor to show your speed, heart rate information if available and calories burnt vs time.  
Select GYM to show heart rate information and calories burnt over time. You need an external or 
internal heart rate sensor for this activity. 
Select FREESTYLE when you want to do an activity other than running, cycling or swimming. This 
means that you can keep clean histories and totals for running, cycling and swimming.  
When you select STOPWATCH, you can use your watch to show elapsed time, mark laps and see 
times for your current and previous laps.  
Activities  
						

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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, swimming, treadmill or indoor cycling 
For running, cycling, swimming or treadmill, the calorie calculations are based on metabolic 
equivalent of task tables (MET or simply metabolic equivalent). 
We use the MET tables of Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, 
Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical 
Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 
2011;43(8):1575-1581. 
Freestyle or gym 
Calories for freestyle and gym activities are based on heart rate. For other activities calories are 
linked to that specific sport but for freestyle and gym, the watch doesn’t know which sport you are 
doing. Hence when no heart rate measurement is available, calories are not shown for freestyle and 
gym activities. 
Tracker 
The calorie metric measures how many calories you burn during the day including your basal 
metabolic rate (BMR). Your BMR represents the minimum amount of energy that you need to keep 
your body functioning, including breathing and keeping your heart beating.    Because BMR is 
included, your calorie metric in the tracker will be higher than your calorie metric in an activity.  
About 24/7 heart rate monitoring 
Your TomTom GPS Watch allows you to monitor your heart rate during the day. It takes a reading 
every 10 minutes for 24/7 tracking versus every second for sports tracking. 
Note: Continuous heart rate monitoring is only available on watch models with an optical sensor. 
Switching on 24/7 heart rate monitoring on your watch 
Continuous heart rate monitoring is OFF by default. To switch on 24/7 heart rate monitoring on your 
watch, follow these steps: 
1. From the Clock screen, press DOWN to open the SETTINGS menu. 
2. Select TRACKER. 
3. Select HEART. 
4. Select ON. 
5. Synchronise your watch by connecting it to MySports Connect on your computer or to the 
MySports mobile app. 
Your watch is now measuring your heart rate when you wear it. 
Note: 24x7 heart rate monitoring requires software version 1.2.0 or higher. 
Viewing your heart rate on the MySports website 
1. Go to mysports.tomtom.com/app/progress.  
						

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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 activities, then press RIGHT. 
 RUN 
 CYCLE 
 SWIM 
 TREADMILL 
 GYM 
 INDOOR CYCLING 
 FREESTYLE 
 STOPWATCH 
3. For RUN, CYCLE and FREESTYLE activities, until your watch has a GPS fix you see the message 
Please wait, and the GPS icon flashes in the top left hand corner of the screen. When its ready 
to start an activity, your watch shows the message GO and the GPS icon stops flashing. 
 
Tip: To select a music playlist, press DOWN when you see the GO message on starting an 
activity. 
For Cycle activities, if you are using a Cadence and Speed Sensor, once your watch is connected to 
the sensor, your watch shows the message GO. The Cadence & Speed Sensor is then used to provide 
speed and distance information about your activity. Your watch may not have a GPS fix at this 
point. If you would like to track the route of your activity, wait until the GPS icon stops flashing 
before starting your activity. 
Note: It can take a short time to find your GPS position, especially the first time you use your 
watch or if the QuickGPSfix information is not up-to-date. Moving does not speed up getting a 
fix so stay still and wait until your position has been found.  
To ensure good GPS reception, make sure you are outdoors with a clear view of the sky. Large 
objects such as tall buildings can sometimes interfere with reception. 
If your watch has a heart rate sensor, you may see a message saying Warm up at the start of 
an activity while your watch gets a GPS position. This is because the sensor performs most 
accurately when you are warmed up with good circulation in your arms. 
From this screen, press in one of these directions to choose an option: 
 RIGHT - start your activity, once your watch has a GPS fix. 
 DOWN - select a training program or set the information displayed while you train. 
 UP - see your past activities. 
 LEFT - go back to the list of activities.  
						

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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 
Pausing and stopping an activity 
During an activity, press and hold LEFT to stop the clock and pause your activity.  
To restart the activity again, press RIGHT. 
To stop the activity completely, press LEFT to pause the activity, then press LEFT again. 
How pause works 
If you upload your activity to your MySports account and view it on a map, you see your whole 
course with the pause shown as a straight line.  
GPS tracking stops and the start pause and end pause locations are linked together. When you start 
you activity again after a pause, your location is known immediately.  
The averages shown are calculated for the time that the watch wasnt paused. For example, if you 
run 5 km, then pause and walk for 2 km, then start and run for another 5 km, you see your entire 
route, but your average is only valid for the 10 km. 
Tip: Your watch turns itself off if you leave it paused for too long to prevent draining the battery. 
We recommend not leaving the watch paused for too long if possible. 
  
Choosing which metrics to display 
Before you start an activity you can choose a training program and also decide what information you 
would like to see as you train. 
While you train, three different metrics are available at any one time: 
 One main metric is shown in a larger figure in the main part of the screen. 
 Two minor metrics are shown at the bottom of the screen. 
Changing the main metric 
As you train, you can change the information shown by the larger figure by moving UP and DOWN. 
The text above the main metric shows which information is currently being displayed. 
Setting the minor metrics 
Do the following to choose the information shown by the smaller figures: 
1. From the activity start screen, press DOWN to the SETTINGS menu. 
2. Select METRICS, then press RIGHT. 
3. Select DISPLAY, then press RIGHT. 
4. Select LEFT or RIGHT to set the metric shown on the left or the right. 
5. Select the metric to be displayed from the list. 
The metrics that are available depend on your current 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 
adding the time in seconds and the number of strokes you make to swim one length of the pool. 
SWOLF shows your swimming efficiency. The lower the score, the better. The word SWOLF is a 
mixture of swimming and golf. 
 CALORIES - 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. 
For activity tracking, sports and activities, the calorie metric measures how many calories you 
burn during the day including your basal metabolic rate (BMR). Your BMR represents the mini-
mum amount of energy that you need to keep your body functioning, including breathing and 
keeping your heart beating.  
 
Icons on the screen 
The following icons can be shown along the top of the screen while you are training: 
  
This symbol shows the strength of GPS reception. While your watch is 
looking for GPS satellites, the satellite images flashes. 
  
The heart symbol shows that your watch is connected to a Heart Rate 
Sensor. When your watch is trying to connect to the Heart Rate Sensor, 
the heart flashes. 
  
The chainring symbol shows that your watch is connected to a Cadence 
and Speed Sensor. When your watch is trying to connect to the Cadence& 
Speed Sensor, the chainring flashes. 
  
This symbol shows the battery status. 
   
						

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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, average speed, pace or average pace, press DOWN to 
the SETTINGS menu. Select METRICS, then press RIGHT. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press DOWN to the SETTINGS menu. Select METRICS 
then press RIGHT. Select SPEED, then press RIGHT. Select SPEED, PACE or BOTH.   
Settings for Outdoor Cycling 
You can log your heart rate, speed and location using the integrated sensors when cycling.  
If you want to review your performance while cycling, in the interest of your own safety it is best to 
mount the GPS watch using the optional bike mount so that you can keep both hands on the handle 
bars.  
If you want to review your heart rate while cycling, we recommend connecting an optional external 
heart rate sensor so that you can review your heart rate safely. 
Setting the wheel size for use with a Cadence & Speed Sensor 
If you are using a Cadence and Speed 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, press DOWN to open the SETTINGS menu. 
2. Select WHEEL SIZE, then press RIGHT. 
3. Set the size so its correct for your rear wheel. 
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 want to see during an activity, see Choosing 
which metrics to display. 
 
Settings for Swimming 
Note: TomTom GPS watches are water-resistant. You can swim with these watches. However, the 
built-in Heart Rate Monitor does not work under water. 
Before you start a swimming activity, you should check the POOL SIZE setting for the pool where 
you are swimming. This setting is the length of the pool in metres or yards.  
						

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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. Set the size so it shows the nominal length of the pool, then move RIGHT. 
4. Set the fraction size so it shows the additional fraction length of the pool, then move RIGHT. 
5. Set the measurement unit to metres or yards. 
6. Press RIGHT to go immediately back to the activity screen. 
When you select SWIM, your watch does not use its internal GPS receiver. 
To set which metrics to display do the following: 
1. From the activity start screen, press DOWN to the SETTINGS menu. 
2. Select METRICS, then press RIGHT. 
3. Select DISPLAY, then press RIGHT. 
4. Select LEFT or RIGHT to set the metric shown on the left or the right. 
5. Select the metric to be displayed from the list, such as STROKES or LENGTHS.  
Settings for Treadmill 
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 you make as you run. Your watch uses 
your height to calculate the length of your stride, and from this the distance you have run and your 
pace. 
To check your height on your watch, do the following: 
1. From the clock, press DOWN to open the SETTINGS menu. 
2. Select PROFILE, then press RIGHT. 
3. Select HEIGHT, then press RIGHT. 
4. Set your height. 
Calibrating your watch for Treadmill activities 
The distance measurements your watch makes for Treadmill activities are less accurate than for Run 
activities. When you run outdoors, your watch uses GPS to measure the distance you cover. 
You are not asked to calibrate each single treadmill activity. You get a reminder to do so in the 
following situations: 
 Your activity distance is 400 metres or more. 
 Your activity duration is 1 minute or longer. 
 Your number of steps is 60 or more. 
 You have done less than 6 calibrated runs. 
If you calibrate your watch, the distance measurements for Treadmill activities become more 
accurate. 
Tip: You are always asked if you want to change your distance at the end of a treadmill session. 
To calibrate your watch, do the following:  
						

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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 display. 
To choose to see just one metric for speed, average speed, pace or average pace, press DOWN to 
the SETTINGS menu. Select METRICS, then press RIGHT. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press DOWN to the SETTINGS menu. Select METRICS, 
then press RIGHT. Select SPEED, then press RIGHT. Select SPEED, PACE or BOTH.   
Settings for Gym activities 
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 in the gym including calories, 
heart rate, heart rate zone, and duration. 
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, press DOWN to 
the SETTINGS menu. Select METRICS, then press RIGHT. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press DOWN to the SETTINGS menu. Select METRICS, 
then press RIGHT. Select SPEED, then press RIGHT. Select SPEED, PACE or BOTH.   
Settings for Cycle activities 
You can log your heart rate and speed when cycling indoors.  
If you want to review your performance while cycling, in the interest of your own safety it is best to 
mount the GPS watch using the optional bike mount so that you can keep both hands on the handle 
bars.  
If you want to review your heart rate while cycling, we recommend connecting an optional external 
heart rate monitor so that you can review your heart rate safely. 
Setting the wheel size for use with a Cadence & Speed sensor 
If you are using a Cadence and Speed 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, press DOWN to open the SETTINGS menu. 
2. Select WHEEL SIZE, then press RIGHT. 
3. Set the size so its correct for your rear wheel.  
						

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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 want to see during an activity, see Choosing 
which metrics to display. 
 
Using the stopwatch 
To use the stopwatch, do the following. 
1. From the clock, press RIGHT. 
2. Select STOPWATCH, then press RIGHT. 
Your watch shows an image of a stopwatch and the word GO. 
3. Press RIGHT to start the stopwatch. 
The stopwatch starts and shows the elapsed time. 
4. To pause the stopwatch, press LEFT. Press RIGHT to resume counting. 
Tip: When paused, to see more of your previous laps, press DOWN and press UP. 
5. To mark each lap, touch the right side of the watch screen while the stopwatch is running, or 
press RIGHT. 
The big number is the total elapsed time of all your laps added together. 
Your current lap time, for example lap 12 below, is shown under the total elapsed time. Your 
previous laps, here laps 11 and 10, are shown under your current lap. 
 
To see more of your previous laps, press DOWN and press UP. 
6. To leave the stopwatch activity, press LEFT twice. 
Tip: The stopwatch does not run in the background after you leave the stopwatch activity. No 
GPS information or activity information is stored. 
Tip: To reset the stopwatch, leave the stopwatch activity and then go back into it again.  
						

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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 any 
options you have selected for that program. 
Tip: If you want to start a program immediately after selecting it, press RIGHT to go straight to 
the activity screen. 
 
None 
How to get there: Activity screen > Press 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 > Press DOWN > TRAINING > GOALS > DISTANCE, TIME or 
CALORIES 
Select this option to set yourself training goals. 
You can set yourself three types of goals: 
 DISTANCE - select this option to set yourself a distance to cover in your activity. 
 TIME - select this option to set yourself a duration for your activity. 
 CALORIES - select this option to set yourself a number of calories to burn during your activity. 
The calories burnt can be calculated more accurately if you set your profile. 
Watching your progress 
To see an overview of your progress towards your goal, press RIGHT from the activity progress 
screen.