TomTom Spark 3 User Guide

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3. Select DISPLAY, then press 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. For swimming, this is shown in minutes per 100m. 
 AVG PACE - your average pace for the current activity. 
 HEART RATE - your heart rate. This metric is only available if you have a Heart Rate Sensor 
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. 
 CALORIES - 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 free-
style activity. 
For activity tracking, sports and activities, the calorie metric measures how many calories you burn 
during the day including your basal metabolic rate (BMR). Your BMR represents the minimum 
amount of energy that you need to keep your body functioning, including breathing and keeping 
your heart beating.  
 
Icons on the screen 
The following icons can be shown along the top 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 
Sensor. When your watch is trying to connect to the Heart Rate Sensor, the 
heart flashes. 
  
The chainring symbol shows that your watch is connected to a Cadence and 
Speed Sensor. When your watch is trying to connect to the Cadence& 
Speed Sensor, the chainring flashes. 
  
This symbol shows the battery status.  
						

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Settings for Running 
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 
rate, heart rate zone and distance. 
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, press down to the 
SETTINGS menu. Select METRICS, then press right. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press down to the SETTINGS menu. Select METRICS 
then press right. Select SPEED, then press right. Select SPEED, PACE or BOTH.   
Settings for Outdoor Cycling 
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 optional 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 & Speed Sensor 
If you are using a Cadence and Speed 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, press down to open the SETTINGS menu. 
2. Select WHEEL SIZE, then press 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 
Note: TomTom GPS watches 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 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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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. 
To change the POOL SIZE settings, do the following: 
1. From the activity start screen, press down to open the SETTINGS menu. 
2. Select POOL SIZE, then press right. 
3. Set the size so it shows the nominal length of the pool, then move right. 
4. Set the fraction size so it shows the additional fraction length of the pool, then move right. 
5. Set the measurement unit to metres or yards. 
6. Press right to go immediately back to the activity screen. 
When you select SWIM, your watch does not use its internal GPS receiver. 
To set which metrics to display do the following: 
1. From the activity start screen, press down to the SETTINGS menu. 
2. Select METRICS, then press right. 
3. Select DISPLAY, then press 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, such as STROKES or LENGTHS.  
Settings for Treadmill 
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 Sports 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, press down to open the SETTINGS menu. 
2. Select PROFILE, then press down. 
3. Select HEIGHT, then press 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. 
You are not asked to calibrate each single treadmill activity. You get a reminder to do so in the 
following situations: 
 Your activity distance is 400 metres or more. 
 Your activity duration is 1 minute or longer. 
 Your number of steps is 60 or more. 
 You have done less than 6 calibrated runs. 
If you calibrate your watch, the distance measurements for Treadmill activities become more accurate. 
Tip: You are always asked if you want to change your distance at the end of a treadmill session. 
To calibrate your watch, do the following: 
1. When prompted to calibrate your watch, pause the treadmill.   
						

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To pause your watch, press left during the activity. 
2. On your watch, press down to open the SETTINGS menu. 
3. Select CALIBRATE then press right. 
4. Change the distance to match the distance shown on the treadmill. 
5. Press right to go immediately back to the activity screen. 
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, press down to the 
SETTINGS menu. Select METRICS, then press right. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press down to the SETTINGS menu. Select METRICS, 
then press right. Select SPEED, then press right. Select SPEED, PACE or BOTH.   
Settings for Gym 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 in the gym including calories, 
heart rate, heart rate zone, and duration. 
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, press down to the 
SETTINGS menu. Select METRICS, then press right. Select SPEED, AVG SPEED, PACE or AVG 
PACE.  
To choose to see speed, pace or both metrics, press down to the SETTINGS menu. Select METRICS, 
then press right. Select SPEED, then press right. Select SPEED, PACE or BOTH.   
Settings for Cycle activities 
You can log your heart rate and speed when cycling indoors.  
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 optional 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 monitor so that you can review your heart rate safely. 
Setting the wheel size for use with a Cadence & Speed sensor 
If you are using a Cadence and Speed 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, press down to open the SETTINGS menu. 
2. Select WHEEL SIZE, then press right. 
3. Set the size so its correct for your rear wheel.  
						

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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. 
 
Using the stopwatch 
To use the stopwatch, do the following. 
1. From the clock, press right. 
2. Select STOPWATCH, then press right. 
Your watch shows an image of a stopwatch and the word GO. 
3. Press right to start the stopwatch. 
The stopwatch starts and shows the elapsed time. 
4. To pause the stopwatch, press left. Press right to resume counting. 
Tip: When paused, to see more of your previous laps, press down and press up. 
5. To mark each lap, touch the right side of the watch screen while the stopwatch is running, or press 
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, press down and press up. 
6. To leave the stopwatch activity, press left twice. 
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.  
						

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

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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. 
  
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.  
						

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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 Sports, 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. 
4. Press right and choose ZONES. 
5. Press right and choose HEART. 
6. Press right and choose from the following heart rate zones: 
 PEAK - select this zone when using interval training.  
 PERFORM - 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.