TomTom Runner Multi Sport Reference Guide

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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 > Move Down > Training > Intervals > Warmup, Work, Rest, # Sets, 
or Cooldown. 
Select this option to...

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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.  
Laps 
How to get there: Activity screen > Move 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...

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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: 
  
Monitoring your progress 
From the activity progress screen, move 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...

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Heart rate zones 
Note: For your watch to be able to measure your heart rate, it must be connected to a Heart Rate 
Monitor. 
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. Move right from the clock screen and then select your choice of activity.  
2. Move right. 
3. Move down and select Training. 
4....

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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. 
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, move right to 
see the graphical training screen. Move down to see the...

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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, move right from the activity screen to see a representation of the race. The...

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3. Move right to start the stopwatch. 
The stopwatch starts and shows the elapsed time. 
4. To pause the stopwatch, move left. Move right to resume counting. 
Tip: When paused, to see more of your previous laps, move down and move up. 
5. To mark each lap, touch the right side of the watch screen while the stopwatch is running, or move 
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...

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About settings 
From the clock screen, move 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 
 Sensors 
 Phone 
 Airplane mode 
 Options 
 Profile 
 Standards 
These settings are available for activities: 
 Settings for Running activities 
 Settings for Cycle activities 
 Settings for Swim activities 
...

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 Heart - this is a built-in or external heart rate monitor. 
 Bike - this is a cadence and speed sensor. 
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 monitor or sensor are 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 monitor or...

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When pairing has been completed, you see a Connected message on your watch. 
 
As long as you have the mobile app active or running in the background on your phone or mobile 
device, the watch automatically tries to connect when it has a new activity to upload or when the 
QuickGPSfix data is out-of-date.  
If you open the MySports app on your phone and it is trying to connect to your watch, you may 
need to wake up your watch by moving away from the clock screen. Move down, left or right from...