TomTom Runner Multi Sport Reference Guide

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5. Close the handlebar strap over the top of the watch, attaching it to the top of the holder using the 
clip. 
 
 
Watch status 
From the clock screen, move left to open the status screen.  
The status screen shows the following information: 
 Battery - the battery power left on your watch.  
To charge the battery, place the watch in the desk dock and connect the dock to your computer. 
 Storage - the amount of free space available on your watch.  
If you are running out of space, connect your watch to your computer. TomTom MySports Connect 
transfers the workouts or activities to your computer. You can choose to have activities uploaded 
automatically to your account on the TomTom MySports website, or another website you have 
chosen. 
Tip: The history, which is the summary of your workout, remains on your watch. 
 QuickGPS - the status of the QuickGPSfix information on your watch.  
QuickGPSfix helps your watch find your precise location quickly so that you can start your activity. 
To update the QuickGPSfix information on your watch, connect your watch to your computer. 
TomTom MySports Connect automatically updates QuickGPSfix on your watch. QuickGPSfix 
information is valid for three days after you download it. 
These symbols are used to show the status of QuickGPSfix: 
  
QuickGPSfix on your watch is up-to-date. 
 
or 
  
QuickGPSfix on your watch is out-of-date. If the QuickGPSfix 
information on your watch is out-of-date, your watch still works as usual. 
It may, however, take longer to get a GPS fix when you want to start an 
activity. 
 
If you see this icon, you are using a very old version of the software and 
should update your watch as soon as possible. 
 Version - the software version number and serial number of your watch. You may need this 
information if you contact Customer Support. Every time you connect your watch to your comput-
er, TomTom MySports Connect checks if a software update is available for your watch.   
						

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Performing a reset 
Soft reset 
A soft reset is performed each time you disconnect your GPS Sports watch from a wall charger or 
computer. 
To perform a soft reset on your watch, follow these steps: 
1. Connect your watch to a wall charger or computer. 
Wait until your watch shows a battery symbol. 
If you are using a computer, wait until MySports Connect finishes updating your watch. 
2. Disconnect your watch from the wall charger or computer. 
The software on your watch restarts. This performs a soft reset on your watch. 
Recovery mode 
The recovery mode allows you to reinstall the software on your watch without deleting any personal 
data and settings. 
To perform a reset on your watch using the recovery mode, follow these steps: 
1. Connect your GPS Sports watch to your computer and wait until MySports Connect finishes 
updating your watch. 
2. On your watch, move DOWN but keep the button pressed.* 
3. Disconnect the USB cable from your computer.* 
4. Keep pressing the button until your watch shows a watch connected with a computer and 
tomtom.com/reset. 
5. Release the button and connect the USB cable to your computer. 
6. Click Update in MySports Connect. 
* If the USB port on your computer is not easily accessible, connect the dock to the computer without 
the watch.    Then move down from the clock screen while you slide the watch into the dock. 
Factory reset 
Important: When you perform a factory reset in MySports Connect, all personal data and settings, 
including your export settings for MySports Connect, are deleted from your watch. This action cannot 
be undone. 
You should only use a factory reset as a last resort to restore your watch or if you really    want to 
remove all your data and settings. 
A factory reset reinstalls the software on your watch and this removes the following: 
 Your activities. 
 Your settings on the watch. 
 Your settings for uploading activities in MySports Connect. 
Important: When you perform a factory reset, do not disconnect your watch before MySports Connect 
has finished restoring your watch. This takes several minutes. Check any messages shown in 
MySports Connect and on your watch before you disconnect your watch. 
To perform a factory reset on your watch, follow these steps: 
1. Connect your GPS Sports watch to your computer and wait until MySports Connect finishes 
updating your watch. 
2. Expand SETTINGS in MySports Connect. 
3. Click FACTORY RESET at the bottom of MySports Connect. 
MySports Connect downloads the latest version of the software for your watch. 
4. Keep your watch connected when the window for MySports Connect closes.  
						

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MySports Connect installs the software on your watch. 
5. Keep your watch connected when the window for MySports Connect opens again. 
6. Follow the instructions in MySports Connect to setup your watch. 
Note: The settings for exportin and uploading activities in MySports Connect are stored on your 
watch. If you had set up your watch to transfer activities to additional sports websites or file formats, 
you need to set these up again on the UPLOAD & EXPORT tab.  
						

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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 
 Stopwatch 
Note: Not all activities are available on all watches. 
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 monitor 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. 
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.  
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.  
When you select Stopwatch, you can use your watch to show elapsed time, mark laps and see times 
for your current and previous laps.  
Starting an activity 
To start an activity on your watch, do the following. 
1. From the clock, move right. 
2. Select one of the activities, then move right. 
 Run 
 Cycle 
 Swim 
 Treadmill 
 Freestyle 
 Stopwatch 
Note: Not all activities are available on all watches. 
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 bottom 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. 
 
Activities  
						

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For Cycle activities, if you are using a cadence sensor, once your watch is connected to the 
sensor, your watch shows the message GO. The cadence 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 monitor, 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 monitor performs most 
accurately when you are warmed up with good circulation in your arms. 
From this screen, move 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. 
Move right to start your activity. 
4. When you are doing an activity, your watch shows information, such as the distance, time, pace 
and heart rate if you have a monitor. Move up and down to change the information that you see. 
5. 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 
During an activity, move left to stop the clock and pause your activity.  
Note: If the activities screen Lock is on, you see a timer screen when you move left. Hold the button 
until the timer screen has gone. Your activity is then paused or stopped. You can turn Lock on and 
off in the Options settings. 
To restart the activity again, move right. 
To stop the activity completely, move left to pause the activity, then move left again.  
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 in smaller figures at the top 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 underneath 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, move down to the Settings menu.  
						

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2. Select Metrics, then move right. 
3. Select Display, then move 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. 
Some examples of metrics available: 
 Pace - your current pace. 
 Average pace - your average pace for the current activity. 
 Lap time - the length of time taken for the current lap. 
 Lap distance - the distance covered in the current lap. 
 Ascent - the total you have climbed while cycling. This metric is only available if you watch has a 
built-in barometric sensor. 
Tip: Move left from the clock screen. If your watch has a serial number starting with HD or HF, 
your watch has a barometric sensor. 
 Gradient - the degree of slope of the ground on which you are cycling. This metric is only 
available if you watch has a built-in barometric sensor. 
 Heart rate - your heart rate. This metric is only available if you have a Heart Rate Monitor 
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. 
 
Icons on the screen 
The following icons can be shown along the bottom 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 
Monitor. When your watch is trying to connect to the Heart Rate Monitor, the 
heart flashes. 
  
The chainring symbol shows that your watch is connected to a Cadence 
Sensor. When your watch is trying to connect to the Cadence Sensor, the 
chainring flashes. 
  
This symbol shows the battery status. 
  
						

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Settings for Running 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 running including calories, heart, 
heart rate zone and distance. 
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, move down to the 
Settings menu. Select Metrics, then move right. Select Speed, Avg. Speed, Pace or Avg. Pace.  
To choose to see speed, pace or both metrics, move down to the Settings menu. Select Metrics, then 
move right. Select Speed, then move right. Select Speed, Pace or Both.   
Settings for Cycle activities 
Note: Cycle is available on the TomTom Multi-Sport. 
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 supplied 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 sensor 
If you are using a cadence 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, move down to open the Settings menu. 
2. Select Wheel size, then move 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 activities 
Note: TomTom Runner Cardio and TomTom Multi-Sport Cardio 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 two settings: 
 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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 The Wrist setting for the wrist you wear your watch on. 
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. Your watch needs to know which wrist you wear your watch on so it can 
register your strokes. 
To change the Pool size and Wrist settings, do the following: 
1. From the activity start screen, move down to open the Settings menu. 
2. Select Pool size, then move right. 
3. Set the size so it shows the correct length for the pool. 
4. Move left to go back to the Settings menu. 
5. Select Wrist, then move right. 
6. Change the setting to the wrist you wear your watch, if necessary. 
7. Move right to go immediately back to the activity screen. 
When you select Swim, your watch does not use its internal GPS receiver. 
To set other metrics, such as strokes, do the following: 
1. From the activity start screen, move down to the Settings menu. 
2. Select Display, then move right. 
3. Select Left or Right to set the metric shown on the left or the right. 
4. Select the metric to be displayed from the list, such as Strokes or Lengths.  
Settings for Treadmill activities 
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, move down to open the Settings menu. 
2. Select Profile, then move right. 
3. Select Height, then move 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. 
If you calibrate your watch, the distance measurements for Treadmill activities become more accurate. 
To calibrate your watch, do the following: 
1. During your first Treadmill activity, run for a short time such as 1 m or 1km, then pause your watch 
and the treadmill.  
To pause your watch, move left during the activity. 
2. On your watch, move down to open the Settings menu. 
3. Select Calibrate then move right. 
4. Change the distance to 1m or 1km to match the distance shown on the treadmill. 
5. Move right to go immediately back to the activity screen.  
						

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Calibrating your watch at the end of a Treadmill activity 
Every time you finish a Treadmill activity, your watch asks you if you want to calibrate the distance 
measurement your watch has made with the distance measurement shown by the treadmill. 
Select Yes to calibrate the distances. If you calibrate the distance, your activity record is more 
accurate and the metrics for your training are more accurate. 
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, move down to the 
Settings menu. Select Metrics, then move right. Select Speed, Avg. Speed, Pace or Avg. Pace.  
To choose to see speed, pace or both metrics, move down to the Settings menu. Select Metrics, then 
move right. Select Speed, then move right. Select Speed, Pace or Both.   
						

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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. Move right and then select your choice of activity.  
2. Move right. 
3. Move down and select Training. 
4. Move 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, move right to go straight to the 
activity screen. 
 
None 
How to get there: Activity screen > Move 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 > Move 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, move right from the activity progress screen.