TomTom Spark 3 User Guide

							41 
 
 
 
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. 
  
						

							42 
 
 
 
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 rate recovery is your hearts ability to return to a normal rate after an activity within a specific 
amount of time. In general, a faster heart rate recovery from an activity is an indication of an improved 
fitness level. 
Heart rate recovery has two decreasing phases. During the first minute after exercise the heart rate 
drops sharply. After the first minute, during the resting plateau, the heart rate gradually decreases. 
Your TomTom GPS watch shows you the difference between the heart rate at the start and the end of 
the minute as well as a score for your recovery.  
How do you measure heart rate recovery? 
For activities that use a heart rate sensor, your watch shows you how your heart rate is recovering 
when you pause an activity. After a period of one minute your watch gives a score for your heart rate 
recovery. The faster your heart rate drops after exercise, the fitter you are. 
Monitoring of heart rate recovery works with the built-in Heart Rate Sensor or an external Heart Rate 
Sensor.  
Race 
How to get there: Activity screen > Press down > TRAINING > RACE > RECENT or SPORTS. 
Select this option to race against one of your ten most recent activities or race against an activity from 
the Sports website. You can use race for running, treadmill, freestyle and cycling activities. 
Tip: To add more races to the website,    click RACE THIS on the activity details page for a 
particular activity on the Sports website. 
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 Sports 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, press 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.  
						

							43 
 
 
 
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 history 
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, press 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 you started the activity 
and distance covered.  
3. Press right. 
Information about the activity is shown, for example, fastest pace/speed and the time spent in 
each heart rate zone. The information available depends on the activity. 
Transferring your activities to TomTom Sports 
Connect your watch to your computer to transfer details of your activities to TomTom Sports or 
another sports website that you choose, using TomTom Sports Connect. You can also transfer details 
about the activity to your computer in several different file formats. 
See: Exporting your activities to other websites and file types  
Exporting your activities to other websites and file types 
When you connect your watch to Sports Connect on your computer or to the Sports mobile app, your 
new activities are automatically uploaded to Sports. You can also choose to automatically upload your 
activities to various other websites or file types. 
To configure the export of activities in Sports, follow these steps: 
1. Go to mysports.tomtom.com/app/settings/exporters. 
2. Click the + next to the exporter you wish to add. 
3. To configure automatic export of your activities to a 3rd party application, go to Select your 
Sports Sites, select the application, click Log in and log in to the application of your choice.  
						

							44 
 
 
 
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 (https://jawbone.com/) 
 MapMyFitness (http://www.mapmyfitness.com/) 
 MyFitnessPal (https://www.myfitnesspal.com/) 
 NikePlus (http://www.nike.com/us/en_us/c/nike-plus) 
 Runkeeper (https://runkeeper.com/) 
 Strava (https://www.strava.com/) 
 TaiwanMySports (http://www.mysports.net.tw/) 
 TrainingPeaks (https://www.trainingpeaks.com/) 
 TulipSport (http://www.tulipsport.com/) 
 Edoon (https://edooon.com/) 
Other applications you can export your activities to 
You can use your TomTom Sports device with many more 3rdparty applications that are integrated 
with the Sports website. To do this, you need to go to one of the following 3rd party applications and 
connect it to Sports. After this has been done, all your TomTom Sports device activities will be 
automatically exported to these 3rd party applications every time you connect your device to Sports 
Connect on your computer or to your Sports mobile app. 
 Discovery Vitality 
 Fetcheveryone 
 FitnessSyncer 
 Running Heroes 
 Running Coach 
 Smashrun 
 SportTracks 
Automatically saving activities 
When you connect your TomTom Sports device to Sports Connect on your computer, you can choose 
to save your activities on your computer automatically in one of the following formats. 
Tip: To get the best results we recommend that you use .FIT files. If this format does not give you 
the desired results, try .TCX, and then try .GPX. 
 GPX – GPS Exchange format. This is an open standard for location data that stores the track and 
time stamps of your workout. Only locations, elevation and time are stored, no heart rate, cadence 
or other information can be stored in this file format. 
 KML – The native file format from the Google Earth™ mapping service. Stores location (track) with 
elevation and time. Heart rate and other sensor information are stored as additional information 
and are shown as ‘labels’ in Google Earth 
 TCX – Garmin Training Centre file format. This is a file format dedicated to sports and fitness and 
captures location/elevation, time and all of the sensor data. 
 FIT – ANT+/Garmin format, smaller and more advanced than TCX. 
 PWX - dedicated format for TrainingPeaks. 
  
						

							45 
 
 
 
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 rate, activity, gender, age and weight. 
Your VO2max rate is used to calculate your Fitness Age, and this is the standard method used to 
determine a persons physical fitness. VO2max is the maximum rate of oxygen that your body can use 
during exercise per second, per body weight unit. Becoming fitter means your body can use more 
oxygen, so your VO2max increases as your fitness level increases.  
TomTom Fitness Age will help you get going to improve your Fitness Age, and help you learn more 
about your fitness activities: 
 How fit am I really? 
 Have I done enough during this activity or should I do more? 
 Did I do enough this week or do I need more exercise? 
 Is this an effective activity or is another activity better for me? 
 What should I do next? 
Important: This product feature uses advanced heart rate analytics provided by Firstbeat. The 
information provided by TomTom Fitness Age is an estimation of your fitness level and does not 
constitute medical advice, nor is it meant to cure, treat or prevent a disease. W e advise you to consult 
your doctor before starting a new exercise program. 
To learn more about Fitness Age and Fitness Points, see the TomTom Fitness Age User Manual.  
Viewing Fitness Points on your watch 
You can see your overall daily Fitness Points on your TomTom Sports watch. 
Note: You can only earn Fitness Points when your watch can measure your heart rate. When your 
watch is not on your wrist, for example when its worn over your ski jacket or when youre using the 
bicycle mount, your heart rate is not measured unless you are wearing a heart rate monitor and 
chest strap. Heart rate is not measured in the Swim activity. 
Press left from the Clock to go to the Activity Tracking screen. Press down to find the Fitness Points 
screen. Youll see your daily Fitness Points total together with the fitness level you have currently 
reached, and the amount of stars youve earned in the last 7 days.  
Tip: Set Fitness as a goal in the Tracker menu to show your Fitness Points first in the Activity 
Tracking screen. 
Fitness Age  
						

							46 
 
 
 
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 become increasingly hard to earn more Fitness Points 
that day. This is because your body needs time to recover before you do more exercise. 
 
To learn more about Fitness Age and Fitness Points, see the TomTom Fitness Age User Manual.  
						

							47 
 
 
 
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 workouts get you to just the right level of effort to burn those few extra grams, 
and then keep you there. 
 Endurance - These workouts start stretching your boundaries so you can keep going for longer at 
higher levels of intensity. 
 Speed - These workouts might push you to the edge of what you thought was possible, but in 
doing so will give you an increase in speed, and get you ready for that fast race. 
 Power - These workouts will truly challenge your physical and mental capabilities with hard-core 
sprint training designed to build your explosive power. 
Within each category, there are 5 workouts to choose from with varying degrees of difficulty, hence 25 
workouts available for both running and cycling. 
Each workout is adapted to your VO2 max and is made up of several steps including warm-up, work, 
rest, and cooldown. 
Tip: VO2max is calculated when you do an activity that involves heart rate measurement. VO2 max 
is the maximum amount of oxygen your body can utilise during exercise, per second, per unit of 
body weight. It is the standard method used to determine physical fitness and is an indication of 
your overall aerobic fitness level. Studies show that individuals with a high VO2max tend to live 
longer and have a much lower risk of cardiovascular and other diseases. 
  
Quick start for workouts 
To do a workout when in an activity, do the following: 
1. Press right and select, for example, run. 
2. Press right and when you see please wait or Get going press down. 
3. Press workouts. 
 
Workouts  
						

							48 
 
 
 
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 through activity met-
rics. 
8. Press right to see how you are doing with your workout. If you are on target with your workout, the 
band is in the middle of the screen. If you are outside of a workout zone, the band moves to show 
you if you need to work harder or less hard.  
        
           IN ZONE                              OUT OF ZONE 
Tip: When doing a workout, try to stay within the optimal training range for any given step. Heart 
rate zones have specific top and bottom values whereas speed, pace, cadence etc have a single 
specific target value that you want to stay near. When in a recovery or rest step, try to lower your 
heart rate to a lower training zone by getting below the top heart rate value for that zone. 
9. When you reach the end of your workout you see stats for how you did.  
						

							49 
 
 
 
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 TomTom Sports mobile 
app. 
Activity Tracking Accuracy 
Activity tracking aims to provide information to encourage an active and healthy lifestyle. Your watch 
uses sensors that track your movement. The data and information provided is intended as a close 
estimation of your activity, but may not be completely accurate, including step, sleep, distance and 
calorie data.   
Setting a daily activity goal 
Activity tracking is switched ON by default and 10,000 steps is automatically pre-set as a goal for you. 
To change or set an activity tracking goal for the day, do the following: 
1. From the Clock screen, press down to open the SETTINGS menu. 
2. Select TRACKER. 
3. Select GOALS. 
4. Select the goal you want to set: STEPS, TIME, CALORIES or DISTANCE. 
5. Press right. 
6. Set your goal for, for example, the number of steps you want to achieve. 
7. Press right to go back to the TRACKER screen. 
8. Press left twice to go back to the clock screen. 
Tip: Some examples of typical goals are 30 minutes of active time per day or 10,000 steps per 
day. 
Note: Unless you have an alarm switched on, when you reach a goal you see a badge on the 
watch screen and hear an alert. 
 
Switch off activity tracking 
To switch activity tracking off, do the following: 
1. From the Clock screen, press down to open the SETTINGS menu. 
2. Select TRACKER. 
3. Select GOALS. 
4. On the GOALS screen, select OFF. 
  
Tracking your fitness  
						

							50 
 
 
 
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 the following: 
1. Log in to Sports.  
2. Select an activity from your Sports dashboard. 
3. Click the Share button in the top-right corner.  
4. Choose, for example, Facebook or Twitter and add a comment to personalise your post.