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 use interval training.  
Interval training is short periods of exercise followed by rest. The main aim of interval training is to 
improve speed and cardiovascular fitness. For example, during a 20 minute walk-jog workout you 
could do an 8 minute fast walk, followed by 3 sets of 1 minute running and 2 minutes walking, then 
a 5 minute walk to cool down.  
For warmup, work, rest and cooldown, you can set either a time or a distance. For sets, you choose 
the number of sets you want to include in your interval training program. 
Tip: If you press RIGHT after setting the warmup details, you are then in the correct place to 
setup the rest of that interval set including work, rest etc.  
						

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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: Activity screen > Press DOWN > TRAINING > LAPS > TIME, DISTANCE, or 
MANUAL. 
Select this option to measure your activity against set lap times, distances or by manually recording 
when you complete a lap. 
You can set up your watch to measure laps in three ways: 
 TIME - select this option to set a duration for a lap. After you start your activity, your watch 
alerts you when the time for each lap passes. If you set a lap time of 1 minute, your watch 
alerts you each minute and the screen shows the number of laps completed. 
 DISTANCE - select this option to set the length of a lap. After you start your activity, your 
watch alerts you whenever you reach the target distance for one lap. If you set a lap distance of 
400 m, your watch alerts you after each 400 m you cover and the screen shows the number of 
laps completed. 
MANUAL - select this option to record yourself when you complete a lap. To mark the end of a 
lap, cover the screen with your palm. Your watch shows the number of laps completed and 
alerts you that a lap is complete.  
Splits 
How to get there: Activity screen > Press DOWN > TRAINING > SPLITS. 
Select this option to switch ON or OFF split times for any GPS-based activity. Splits are off by 
default but when switched on, you get an alert and a split time for your current pace at the end of 
each mile or kilometre. 
Splits can be used with any GPS-based activity or outdoor activity. 
Note: Split times can be used together with other training modes.  
						

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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 and below the target 
that you allow yourself. 
 HEART - select this option to set your target heart rate using a custom heart rate zone or 
choose a predefined heart rate zone. For your watch to be able to measure your heart rate, it 
must be connected to a Heart Rate Sensor. 
 CADENCE - select this option to set your target cadence for your cycling activity. For your 
watch to be able to track your cadence, it must be connected to a Cadence and Speed Sensor. 
You can set your target cadence and a margin above and below the target that you allow 
yourself. Not all watches are able to connect to a Cadence & Speed Sensor. 
Setting a zone for Heart and Pace 
If you want to set up a custom heart rate zone or a pace zone, choose a minimum and maximum as 
shown below: 
 
Setting a zone for Speed and Cadence 
If you want to set up a speed or cadence zone, choose a target value and allowed percentage to 
deviate as shown below:  
						

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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 training zone, an alert is played and the screen shows a target 
symbol. 
 
 
Heart rate zones 
Note: For your watch to be able to measure your heart rate, it must be connected to a Heart 
Rate Sensor. 
Your watch uses heart rate zone boundaries based on your age. Using TomTom MySports, you can 
adapt these heart rate zone boundaries and they are then synchronised with your watch. 
To train using a heart rate zone, do the following : 
1. Press RIGHT from the clock screen and then select your choice of activity.  
2. Press RIGHT. 
3. Press DOWN and select TRAINING.  
						

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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 this zone for easy tempo training, mostly used for warm-up and cool down. 
 CUSTOM - select this option to set your own minimum and maximum heart rate.     
Monitoring progress in a heart rate zone 
Note: For your watch to be able to measure your heart rate, it must be connected to a Heart 
Rate Sensor. 
From the activity progress screen, press RIGHT to scroll through graphs showing 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.  
 
The zone you are using is highlighted in white. Press RIGHT to see the heart rate zone summary. 
  
						

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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 RIGHT to 
see the graphical training screen. Press DOWN to see the heart rate zone screens as described 
above.  
Recovery 
About heart rate recovery 
Heart rate recovery is your hearts ability to return to a normal rate after an activity within a 
specific amount of time. In general, a faster heart rate recovery from an activity is an indication of 
an improved fitness level. 
Heart rate recovery has two decreasing phases. During the first minute after exercise the heart rate 
drops sharply. After the first minute, during the resting plateau, the heart rate gradually decreases. 
Your TomTom GPS watch shows you the difference between the heart rate at the start and the end 
of the minute as well as a score for your recovery.  
How do you measure heart rate recovery? 
For activities that use a heart rate sensor, your watch shows you how your heart rate is recovering 
when you pause an activity. After a period of one minute your watch gives a score for your heart 
rate recovery. The faster your heart rate drops after exercise, the fitter you are. 
Monitoring of heart rate recovery works with the built-in Heart Rate Sensor or an external Heart 
Rate Sensor.  
Race 
How to get there: Activity screen > Press DOWN > TRAINING > RACE > RECENT or MYSPORTS. 
Select this option to race against one of your ten most recent activities or race against an activity 
from the MySports website. You can use race for running, treadmill, freestyle and cycling activities. 
Tip: To add more races to the website,    click RACE THIS on the activity details page for a 
particular activity on the MySports website.  
						

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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 
graphics screen shows whether you, as shown by the black arrow, are pacing ahead or behind your 
previous activity, as shown by the shaded arrow. 
The distance at the top of the screen shows the remaining distance in the race, and the distance at 
the bottom shows how much you are ahead or behind. 
 
Your watch alerts you so you know if you are in front (#1) or behind (#2) in your race. In this 
example you are 23 metres behind your previous activity and you have a remaining distance to race 
of 2.3 kilometres. 
Tip: To get information on adding previous activities to your watch, go to tomtom.com/support 
and read the FAQ. 
 
Activity history 
Whenever you train, your activity is logged by your watch for that type of activity. To see the 
summary or history of your training for each type of activity on your watch, do the following: 
1. From the activity start screen, press UP to open the HISTORY for that type of activity. 
2. From the list, select the activity you want to look at. The list shows the date you started the 
activity and distance covered.  
3. Press RIGHT. 
Information about the activity is shown, for example, fastest pace/speed and the time spent in 
each heart rate zone. The information available depends on the activity.  
						

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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 your computer or to the MySports mobile 
app, your new activities are automatically uploaded to MySports. You can also choose to automati-
cally upload your activities to various other websites or file types. 
To add more websites or file types in MySports, follow these steps: 
1. Go to mysports.tomtom.com/settings/exporters. 
2. Click the + next to the exporter you wish to add. 
3. To add an exporter for a website, click Log in and log into the website. 
To add a file type, select a type. 
Once a new sports website or file type is added, all new activities are also transferred to that 
website or file type. 
Note: Files cannot be generated using the MySports mobile app. You can only generate files by 
connecting to MySports Connect on your computer. 
Websites 
 Endomondo 
 Jawbone 
 MapMyFitness 
 NikePlus 
 Runkeeper 
 Strava 
 TaiwanMySports 
 TrainingPeaks 
File types 
Tip: To get the best results we recommend that you use .FIT files. If this format does not give 
you the desired results, try .TCX, and then try .GPX. 
 GPX – GPS Exchange format. This is an open standard for location data that stores the track and 
time stamps of your workout. Only locations, elevation and time are stored, no heart rate, 
cadence or other information can be stored in this file format. 
 KML – Google Earth’s native file format. Stores location (track) with elevation and time. Heart 
rate and other sensor information are stored as additional information and are shown as ‘labels’ 
in Google Earth 
 TCX – Garmin Training Centre file format. This is a file format dedicated to sports and fitness 
and captures location/elevation, time and all of the sensor data. 
 FIT – ANT+/Garmin format, smaller and more advanced than TCX. 
 PWX - dedicated format for TrainingPeaks. 
  
						

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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 
 Settings for Treadmill 
 Settings for Gym 
 Settings for Indoor Cycling  
Clock 
From the Clock screen, press DOWN to open the SETTINGS menu, then select CLOCK and press 
RIGHT to open the CLOCK menu. 
ALARM 
Select ALARM to turn the alarm on and off and to set the alarm time. 
When the alarm goes off, you can choose to stop it or snooze. If you snooze the alarm, it goes off 
again in 9 minutes. 
TIME 
Select TIME to set the time on your watch. The time is either set using the 12 or 24 hour clock, 
depending on the setting for 24HR. 
Tip: The watch uses a UTC (Coordinated Universal Time) time stamp for 24/7 activity tracking. 
This is automatically set by the factory, MySports mobile app, MySports Connect or GPS. Based on 
UTC the watch gets the date. You can only change the date by changing the time.  
24HR 
Select 24HR to switch between using the 12 hour clock and the 24 hour clock to display and set the 
time.   RIGHT to switch between ON and OFF for this setting.  
Settings  
						

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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, then select 
TRACKER. Press RIGHT to select SLEEP and then press RIGHT again to switch sleep tracking on or 
off. 
Note: You cannot set a sleep goal. 
 
Playlists 
You can select a playlist when not doing an activity from the SETTINGS menu. 
From the Clock screen on your watch, press DOWN to open the SETTINGS menu, then select 
PLAYLISTS.   
Sensors 
From the Clock screen press DOWN to open the SETTINGS menu, then select SENSORS and press 
RIGHT to open the SENSORS menu. 
You can switch on and off two types of sensors: 
 HEART - this is a built-in or external heart rate sensor. 
 BIKE - this is a cadence and speed sensor. 
You can also calibrate the compass:  
 COMPASS - this is a built-in compass that needs calibrating before first use and on a regular 
basis thereafter to maintain accuracy. 
Tip: To help your watch last for up to 20% longer on a battery charge, turn off sensors that you 
are not using. Your watch keeps searching for sensors even if you are not using a sensor. 
You can check if a heart rate sensor is working without having to start an activity. See Testing a 
heart rate sensor.   
Testing a heart rate sensor 
You can check if a heart rate sensor is working without having to start an activity. Do the following: 
1. From the Clock screen, press DOWN to open the SETTINGS menu. 
2. Select SENSORS and press RIGHT to open the SENSORS menu. 
3. Select HEART and press RIGHT. 
You see ON, OFF or EXTERNAL. If the setting is set to ON or EXTERNAL you see bpm which 
means that your heart rate is measured in beats per minute.  
You then see either your heart rate shown immediately or dashes which blink to show that your 
watch is searching for the heart rate sensor.