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 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 move right after setting the warmup details, you are then in the right place to setup the 
rest of that interval set including work, rest etc. 
During interval training, you see an alert for the next stage of interval training: 
  
						

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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 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, 
touch the right side of the watch screen, in the same place you touch to show the back light.  
Your watch shows the number of laps completed and alerts you that a lap is complete.  
Zones 
How to get there: Activity screen > Move 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 Monitor. 
 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 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 sensor.  
						

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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 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. 
  
						

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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. Move right and choose Zones. 
5. Move right and choose Heart. 
6. Move 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 
Monitor. 
From the activity progress screen, move 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. Move 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. 
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 heart rate zone screens as described 
above. 
 
Race 
How to get there: Activity screen > Move 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.  
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, move 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. 
 
Using the stopwatch 
To use the stopwatch, do the following. 
1. From the clock, move right. 
2. Select Stopwatch, then move right. 
Your watch shows an image of a stopwatch and the word GO.  
						

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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 elapsed time. Your 
previous laps, here laps 11 and 10, are shown under your current lap. 
 
To see more of your previous laps, move down and move up. 
6. To leave the stopwatch activity, move left two times. 
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. 
 
Tracking your activities 
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, move 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 and time you 
started the activity.  
3. Move right. 
Some basic information about the activity is shown. The information available depends on the 
activity. 
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.  
						

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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 
 Settings for Treadmill activities  
Clock 
From the clock screen, move down to open the Settings menu, then select Clock and move 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. 
Date 
Select Date to set the date on your watch. 
24HR 
Select 24HR to switch between using the 12 hour clock and the 24 hour clock to display and set the 
time. Move right to switch between ON and OFF for this setting.  
Sensors 
From the clock screen move down to open the Settings menu, then select Sensors and move right to 
open the Sensors menu. 
You can turn on and off two types of sensors: 
Settings  
						

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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 sensor are working without having to start an activity. Do the 
following: 
1. From the clock screen move down to open the Settings menu. 
2. Select Sensors and move right to open the Sensors menu. 
3. Select Heart and move 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.  
Tip: When the heart rate is detected, the monitor stays active for another 30 seconds in case you 
want to start an activity straight away. 
  
Phone 
For information as to why you should want to pair your watch with your phone or mobile device, see 
TomTom MySports app. 
To pair your watch with a phone or mobile device, do the following: 
1. Make sure that your phone or mobile device is close by. 
2. On your phone, make sure that Bluetooth is enabled. 
3. From the clock screen on your watch, move down to open the Settings screen, then select Phone 
and move right. 
4. Move right to start pairing.  
5. On your phone, start the MySports Connect app and tap to connect. 
 
6. When the name of your watch appears, tap on it. 
7. On your phone, enter the pin number shown on the watch, then tap Pair. 
Your watch is now paired with your phone or mobile device.   
						

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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 
the clock screen.  
Synchronising your activities 
You can automatically upload your activities to your TomTom MySports account by using this setting. 
From the clock screen on your watch, move down to open the Settings screen, then select Phone 
and move right. 
Select Sync. If automatic uploading is currently switched OFF, move up or down to switch automatic 
uploading on.  
Airplane mode 
From the clock screen on your watch, move down to open the Settings screen, select Airplane mode 
and then move right. 
 
Move up or down to switch on airplane or flight mode. 
When airplane mode or flight mode is switched on, an airplane icon is shown on the clock screen and 
all Bluetooth low energy (also known as BLE or Bluetooth® Smart) connectivity is disabled. 
To switch airplane mode off, move up or down again.