TomTom Spark 3 User Guide

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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. 
 
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. 
  

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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...

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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...

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4. To configure automatic backup of your activities on your computer, go to Save your Computer 
and select a file 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 Sports mobile app. You can only generate files by 
connecting to Sports Connect on your computer. 
Automatic export of your activities from the Sports website 
 Endomondo (https://www.endomondo.com/) 
 Jawbone...

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All about TomTom Fitness Age 
TomTom Fitness Age is all about getting you active, inspiring you to get fitter, and improving your 
fitness level. Youll learn how effective your activities are, and youll see personal recommendations to 
help you choose the best activity for you. 
Finding out how fit you are requires some complex calculations! TomTom Fitness Age is an indication 
of how well your body functions physically, relative to how well it should work, based on things like 
your heart...

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For example, the watch below shows you that all your activities today have earned you more than 500 
points, so youre improving your fitness. The 3 stars show you that youve earned more than 500 
points 3 times in the last 7 days. 
 
You can also see your total Fitness Points while you are in an activity, so you can see if you’ve 
reached your goal or whether you should do more. Youll get alerts when youve reached Active, 
Improving or Overdrive. 
Tip: After seeing an overdrive alert, it will...

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About workouts 
To workout more effectively select one of 50 personalised workouts that are downloaded automatically 
to the watch after connecting it to TomTom Sports website or App.  
Note: W orkouts can be used with any running, cycling or freestyle activity. 
There are 5 categories of workouts available: 
 Fitness - These workouts will improve all aspects of your physical ability, helping you become a 
fitter you and proving that your age is really only a number. 
 Fat burn - These...

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4. Press right to choose from the following types of workouts: 
 None 
 Fitness 
 Fat burn 
 Endurance 
 Speed 
 Power 
5. Press right to choose a workout from a category. For example, choose 25 mins easy from Fitness. 
 
6. Your watch then scrolls back to the Get Going message. Press right to start your activity. 
7. Your watch guides you through your workout which may include several steps such as warm-up, 
work, rest, and cooldown. During your activity, press up and down to scroll...

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About activity tracking 
You can use your TomTom GPS watch to track how active you are. Here are some of things you can 
do: 
 Track steps, time spent being physically active, calories burned and distance moved. 
 Set a daily goal for one of these metrics on your watch. 
 Use a weekly goal that is automatically generated based on your daily goal multiplied by 7. 
 See your daily and weekly progress for your set goal. 
 Upload your activity tracking metrics to the TomTom Sports  website and...

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Monitoring your activity 
To see how active you have been, do the following: 
1. From the Clock screen, press left to see how you are progressing towards your goal. 
2. Press up or down to see distance, time, or calories, depending on the goals you have set. 
3. To see steps per week, press left again. 
4. Press right twice to go back to the Clock screen. 
  
Sharing your activities 
You can share Sports activities using the Social Sharing feature of your Sports account. 
To start sharing, do...