TomTom Runner 2 Cardio Bruksanvisning
TomTom
Sportklocka
Runner 2 Cardio
Läs nedan 📖 manual på svenska för TomTom Runner 2 Cardio (60 sidor) i kategorin Sportklocka. Denna guide var användbar för 10 personer och betygsatt med 4.6 stjärnor i genomsnitt av 5.5 användare
Sida 1/60
TomTom GPS Watch
Reference Guide
2.2
2
Contents
Welcome 4
Getting started 5
Your watch 7
About your watch .................................................................................................. 7
Wearing your watch ............................................................................................... 7
Cleaning your watch ............................................................................................... 8
The heart rate sensor ............................................................................................. 8
Removing your watch from the strap 9..........................................................................
Removing your watch from the holder ......................................................................... 9
Charging your watch using the desk dock ................................................................... 10
Using the bike mount ........................................................................................... 11
Using an O-ring ................................................................................................... 15
About now ......................................................................................................... 16
Performing a Reset .............................................................................................. 17
Activity tracking 19
About activity tracking ......................................................................................... 19
Switch on activity tracking ..................................................................................... 19
Monitoring your activity ........................................................................................ 19
Setting a daily activity goal .................................................................................... 19
Music 21
About music ....................................................................................................... 21
Charging supplied headphones ................................................................................ 21
Pairing headphones to watch .................................................................................. 21
Changing earbuds ................................................................................................ 22
Wearing your headphones ...................................................................................... 23
Putting music on your watch .................................................................................. 24
Playing music ..................................................................................................... 25
About the voice coach .......................................................................................... 26
Headphones troubleshooting .................................................................................. 27
Sleep tracking 28
About sleep tracking ............................................................................................ 28
Tracking your sleep .............................................................................................. 28
Monitoring sleep using the mobile app ....................................................................... 28
Activities 29
About activities .................................................................................................. 29
Starting an activity .............................................................................................. 30
Pausing and stopping an activity .............................................................................. 31
Choosing which metrics to display ............................................................................ 31
Settings for Running ............................................................................................. 32
Settings for Outdoor Cycling ................................................................................... 33
Settings for Swimming .......................................................................................... 33
3
Settings for Treadmill ........................................................................................... 34
Settings for Gym activities ..................................................................................... 35
Settings for Cycle activities .................................................................................... 35
Using the stopwatch ............................................................................................. 36
Training programs ............................................................................................... 37
About training programs .................................................................................... 37
none ............................................................................................................ 37
Goals ........................................................................................................... 37
Intervals ....................................................................................................... 38
Laps ............................................................................................................ 39
Zones ........................................................................................................... 39
Race ............................................................................................................ 43
Tracking your activities ......................................................................................... 44
Settings 45
About settings .................................................................................................... 45
Clock ............................................................................................................... 45
Tracker ............................................................................................................ 46
Sensors ............................................................................................................. 46
Testing a heart rate sensor ................................................................................ 46
Phone .............................................................................................................. 46
Airplane mode .................................................................................................... 48
Options ............................................................................................................ 48
Profile .............................................................................................................. 49
Standards .......................................................................................................... 49
Adding sensors 50
About sensors ..................................................................................................... 50
External Heart Rate Sensor .................................................................................... 50
Cadence and Speed Sensor ..................................................................................... 51
TomTom MySports account 55
TomTom MySports Connect 56
TomTom MySports mobile app 57
Addendum 58
Copyright notices 61
4
This Reference Guide explains everything you need to know about your new TomTom GPS Sports
Watch.
If you want a quick read of the essentials, we recommend that you read the page. Getting started
This covers downloading TomTom MySports Connect and using the desk dock.
After that, if you have a smartphone, you will probably want to download the TomTom MySports
app for free from your usual app store or by going to . tomtom.com/app
Important: Before using the MySports app on your smartphone, you need to link your watch to your
MySports account using a computer. This needs to be done only once.
For information about what you see on the watch, go to:
Here are some good starting points:
About your watch
Starting an activity
Activity tracking
Music
Training programs
Settings
Tip: There are also frequently asked questions (FAQs) at tomtom.com/support. Select your
product model from the list or enter a search term.
We hope you enjoy reading about and, most importantly, achieving your fitness goals using your new
TomTom GPS Sports Watch!
Note: The Music feature and built-in Heart Rate Sensor are not available on all watch models.
Welcome
5
Before you start training, it's a good idea to charge your watch, download any software updates and
download QuickGPSFix.
Note: QuickGPSFix helps your watch get a GPS fix and find your location quickly.
1. Download from and install it on your computer. TomTom MySports Connect tomtom.com/123/
TomTom MySports Connect is available for free.
2. Place your watch in the and connect the dock to your computer. desk dock
Follow the instructions that TomTom MySports Connect gives you.
After your watch is charged, you can . start your first activity
Tip: Your watch is fully charged when the battery animation stops moving and shows a full
battery.
You should connect your watch to your computer regularly to charge it, upload activities, download
software updates and download QuickGPSFix information.
Battery life
When the battery is fully charged, your watch can be used for up to 11 hours of activities that need
GPS reception, such as running and cycling. The battery is used more quickly if you do any of the
following:
Use the feature. Music
Use the on your watch frequently or backlight all the time
e built-in . heart rate sensor
Connect the watch to external sensors, such as the or Heart Rate Sensor Cadence and Speed
Sensor.
Your watch will last longer on a battery charge if you turn off and touch the screen to night mode
turn on the backlight only when you need it.
TomTom MySports app
Important: Before using the MySports app on your smartphone, you need to link your watch to your
MySports account using a computer. This needs to be done only once.
Getting started
6
You can download the TomTom MySports app for free from your usual app store or by going to
tomtom.com/app.
To learn more, go to in this guide. TomTom MySports mobile app
Pairing your watch with your phone
To learn more, go to in this guide. Phone
7
About your watch
When you use your watch, you start from the clock screen. This screen shows the time and date.
The hour number is shown slightly dimmed and the minutes are shown brighter so you can see the
precise time more clearly.
Use the button to move up, down, left or right to other screens on your watch.
1. Move - opens the screen. LEFT ACTIVITY TRACKING
2. Move - opens the menu. DOWN SETTINGS
3. Move - opens the menu. RIGHT ACTIVITIES
4. Move - opens the screen. UP MUSIC
5. GPS receiver. While wearing the watch, the GPS receiver should face upwards.
6. Cover the screen with your palm briefly to turn on the backlight.
The clock screen shows the time and date. You can choose to show the time in 12 hour or 24 hour
format by moving down to open the menu, then selecting . SETTINGS CLOCK
Using your watch
Move or to select items in a menu. UP DOWN
Move to select an item and open the menu for that item. RIGHT
Move to exit a menu. LEFT
To select an option in a menu, make sure it is highlighted when you leave the menu. Your watch
remembers the option you highlighted.
If an option in a menu switches on and off, move to change the setting. RIGHT
Wearing your watch
The way you wear your watch is important because it can affect the performance of the Heart Rate
Sensor. For more information on how this sensor works, see . The heart rate sensor
Your watch
8
Wear the watch in the normal way, with the watch face on top of your wrist and the bottom of
the watch touching your skin, away from the wrist bone.
Do the strap up so that it is tight to your wrist without being uncomfortable.
You get the most accurate results from the heart rate sensor when you are warmed up.
Cleaning your watch
It is recommended that you clean your watch once a week if you use it frequently.
Wipe the watch with a damp cloth as needed. Use mild soap to remove oil or dirt.
Do not expose your watch to strong chemicals such as gasoline, cleaning solvents, acetone,
alcohol, or insect repellents. Chemicals can damage the watch’s seal, case, and finish.
After swimming, rinse your watch with tap water and dry it with a soft cloth.
Clean the heart rate sensor area and connection pads with mild soap and water as needed.
Do not scratch the heart rate sensor area. Protect it from damage.
The heart rate sensor
If your watch has a built-in heart rate sensor, it can help you train more efficiently.
You can choose to use the built-in heart rate sensor, an external one, mounted on your bike
handlebars for example, or not to use a sensor at all.
Note: If your watch doesn’t have an integrated heart rate monitor, you can also buy a separate
chest strap to record the same information.
How the sensor works
Your heartbeat is measured by using light to measure changes in your blood flow. This is done on
the top of your wrist by shining light through the skin onto the capillary veins just below the skin
and detecting the changing light reflections.
The performance of the heart rate sensor is not affected by skin type, body fat percentage or body
hair. It IS however affected by how you wear the watch on your wrist and by whether you have
warmed up or not.
Using the heart rate sensor
To get the best performance from the heart rate sensor, see . Wearing your watch
9
Note: The sensor cannot measure your heart rate while swimming.
Removing your watch from the strap
You may want to remove your watch from the wrist strap in order to charge it or before placing it in
the holder before using the bike mount.
To remove your watch from the wrist strap, do the following:
1. Press the bottom of the watch.
2. Remove the watch from the strap.
Removing your watch from the holder
You may want to remove your watch from the holder in order to charge it or while attaching the
bike mount to your handlebars.
To remove the watch from the holder, do the following:
10
1. Open the holder by pressing as shown below and then lift the cover.
2. Push the watch back towards you to unlock it from the holder.
3. Slide the watch out towards you into the palm of your hand.
Charging your watch using the desk dock
Important: You can also use any USB wall charger to charge your TomTom GPS watch. Place your
watch in the desk dock and then connect the USB connector from the desk dock to your USB wall
charger.
You can use the desk dock when your watch is in the wrist strap or you can remove your watch from
the wrist strap first.
Removing the watch from the strap
For more information, see . Removing your watch from the strap
Charging using the desk dock
To place your watch in the desk dock, do the following:
1. Slide the watch into the dock, following the curve of the back of the watch.
2. Push the watch in again until you hear a click and get a full connection.
11
Important: When you place your watch in the dock, you may get one of three types of connec-
tion:
Charging using a wall socket or USB socket with no data capabili-
ties.
Full connection including access to MySports.
3. To remove your watch from the desk dock, pull the watch away from the dock, following the
curve of the back of the watch.
Using the bike mount
If you have purchased the bike mount accessory, the mount consists of a holder for your watch and
a handlebar strap to attach the clip to your handlebars.
Important: These instructions show you how to attach the holder to the handlebars and THEN insert
the watch.
To use the bike mount, do the following:
12
1. Slide the handlebar strap into the hook at the back of the watch holder. Choose the right length
for the size of your handlebars.
Tip: The strap has two holes so that it fits a range of different sizes of handlebars from 22 mm
to 32 mm. Select the hole that fits your handlebars best.
13
2. Place the watch holder on your handlebar and wrap the strap around the bar.
3. Use the clip on the bottom of the holder to attach the handlebar strap.
The strap should now be attached securely around the handlebar.
14
4. Remove your watch from the wrist strap. Open the holder by pressing as shown below. Lift the
cover.
5. Slide your watch into the holder as shown.
6. Make sure your watch clicks securely into place.
15
7. Close the holder over the top of the watch, ensuring that it clicks as you close it. You are now
ready to go cycling!
Using an O-ring
If you lose your bike mount strap, you can use a standard O-ring to mount your watch on your
handlebars.
To use an O-ring, do the following:
1. Turn the watch over and insert the O-ring in the hook nearest the front of the watch.
2. Find a piece of rubber, for example, a piece of an old bicycle inner tube. This is needed to sit
between the mount and handle bars and prevents slipping.
16
3. Place the mount onto the handle bars so that the piece of rubber is sandwiched between the
mount and the bars.
4. Wrap the O-ring around the handle bars and lift it over the back hooks.
About now
From the clock screen, move DOWN to open the About now screen.
The About now screen shows the following information:
BATTERY - the battery power left in your watch.
To charge the battery, place the watch in the desk dock and connect the dock to your comput-
er.
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.
17
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.
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.
VERSION - the software version number. You may need this information if you contact Customer
Support. Every time you connect your watch to your computer, TomTom MySports Connect
checks if a software update is available for your watch.
SERIAL NUMBER - the serial number of your watch. You may need this information if you
contact Customer Support.
Performing a Reset
Soft reset
A soft reset is performed each time you disconnect your TomTom GPS 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 watch to your computer and wait until MySports Connect finishes updating your
watch.
2. On your watch, move but keep the button pressed.* DOWN
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 in MySports Connect. Update
* 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.
18
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 watch to your computer and wait until MySports Connect finishes updating your
watch.
2. Expand in MySports Connect. SETTINGS
3. Click at the bottom of MySports Connect. FACTORY RESET
MySports Connect downloads the latest version of the software for your watch.
4. Keep your watch connected when the window for MySports Connect closes.
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 exporting 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.
19
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 website and TomTom MySports TomTom MySports
mobile app.
Activity Tracking Accuracy
Activity tracking aims to provide information to encourage an active and healthy lifestyle. Your
TomTom GPS 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.
Switch on activity tracking
To switch activity tracking on or off, do the following:
1. From the Clock screen, move to open the menu. DOWN SETTINGS
2. Select . TRACKER
3. Select . OFF
Monitoring your activity
To see how active you have been, do the following:
1. From the Clock screen, move to see how many steps you have taken during that day. LEFT
2. Move or to see distance, time, or calories, depending on the goals you have set. UP DOWN
3. To see steps per week, move again. LEFT
4. Move twice to go back to the Clock screen. RIGHT
Setting a daily activity goal
To change or set an activity tracking goal for the day, do the following:
1. From the Clock screen, move to open the menu. DOWN SETTINGS
2. Select . TRACKER
3. Select the goal you want to set: or . STEPS, TIME, CALORIES DISTANCE
4. Move . RIGHT
5. Select from or . MANUAL AUTO
Activity tracking
20
MANUAL DOWN AUTO allows you set to manually enter the goal by using UP and . calculates a
goal for you based on your last week's performance.
6. Move to go back to the Clock screen. RIGHT
Tip: Some examples of typical goals are 30 minutes of active time per day or 10,000 steps per
day.
Note: Your weekly activity goal is automatically calculated by multiplying your daily goal by 7.
21
About music
You can store and play music on your TomTom GPS watch and listen to it during your activities.
Here are some of things you can do:
Pairing headphones to watch
Wearing your headphones
Playing music
Charging supplied headphones
Some TomTom GPS watches are supplied with their own headphones for listening to music.
Tip: The headphones are supplied with approximately a 50% battery charge.
Note: The headphones can also be charged using a computer USB port but you cannot use the
headset as computer headphones.
To charge the headphones supplied with your watch, do the following:
1. Open the USB socket cover.
2. Connect the USB cable.
3. Plug the other end of the USB cable into your computer or a wall charger and switch the power
supply on.
Your headphones are now charging. They take 2.5 hours to charge from empty.
Note: When the USB socket cover is open, be careful not to get dirt, sand or water, etc. in the
socket.
Pairing headphones to watch
Some TomTom GPS watches are supplied with their own headphones for listening to music.
Alternatively you can use most Bluetooth headsets or speakers to listen to music played on your
watch.
Music
22
To pair your supplied Bluetooth headphones with your watch, do the following:
1. Switch the headphones . OFF
2. To enter pairing mode, hold the center button down on the headset control for . 10 seconds
Tip: Blue and red lights alternately flash when the headphones are in pairing mode.
You could also put one earbud in one ear so you can hear the audio feedback during pairing.
3. Move from the Clock screen. UP
Your watch searches for headphones.
4. If only one set of headphones is found, pairing starts.
Note: If more than one set of headphones are found, move at least 10m away from the other
sets of headphones.
5. When pairing between your watch and headphones is successful, a check appears with the name
of your headphones shown.
You can now start listening to music played on your watch!
Important: If pairing is not successful, switch OFF your headphones and try again.
Changing earbuds
Some TomTom GPS watches are supplied with their own headphones for listening to music.
The supplied headphones come with the medium size earbuds fitted, and there are two smaller sets
in the box.
23
To change the earbuds for the supplied headphones so that they are the correct size, pull the bud
off the stalk and swap it as shown below:
Wearing your headphones
We want to make sure that your headphones are correctly fitted so they will stay in place while you
are doing activities.
To put on the supplied headphones, do the following:
1. Hold the earbuds so that the one marked is on your left and the one marked is on your right. L R
Tip: When and are the right way up, the headphones are ready be inserted. L R
24
2. Lift the headphones up and over your head from BEHIND so that the cord sits behind your head
and neck. The cables should lie behind your ears as shown below.
3. Fit the earbuds and then tighten the cable to ensure a snug fit.
Putting music on your watch
You can store and play music on your TomTom GPS watch and listen to it during your activities.
Your watch supports the following music file types:
MP3
Sample rate: 16 kHz to 48 kHz
Bit rate: 8 kbps to 320 kbps
Mono/stereo channels and joint stereo.
Artist, track title and length are displayed for the following languages: English, Czech, Danish,
German, Spanish, French, Italian, Dutch, Norwegian, Polish, Portuguese, Finnish and Swedish.
Other languages may display correctly if only those characters available in a supported language
are used.
25
AAC
MPEG2 and MPEG4 AAC-LC and HE-AACv2 are supported.
Sample rate: up to 48 kHz
Bit rate: up to 320 kbps
Mono/stereo/dual mono are supported.
Artist, track title and length for AAC is not supported.
The watch does not support files with DRM of any type.
Uploading and syncing music
You can upload complete playlists of music from iTunes and Windows Media Player on your
computer to your watch. To sync music playlists with your watch, connect your watch to your
computer and make sure that MySports Connect is running. Follow the instructions given to you by
MySports Connect.
Note: You cannot sync playlists using the MySports mobile app.
How much music fits on the watch?
There is around 3 GB of space for music on your watch. Depending on the size of the tracks, this is
enough space for 500 songs.
Playing music
You can store and play music on your TomTom GPS watch and listen to it during your activities.
Switching the headphones on and off
1. Press button 2 with your thumb for 2 seconds to switch on the headphones - the blue light
flashes twice.
2. Press button 2 with your thumb for 3 seconds to switch off the headphones - the red light
flashes twice.
Using the headset controls
To play music using the controls on the supplied headset, do the following:
PLAY
Press button 2 with your thumb to play music.
PAUSE
Press button 2 with your thumb to pause the
music.
26
VOLUME UP
Press button 1 with your thumb to increase the
volume.
VOLUME DOWN
Press button 3 with your thumb to decrease the
volume.
NEXT TRACK
Hold button 1 down for 2 seconds to go to the
next track.
PREVIOUS TRACK
Hold button 3 down for 2 seconds to go to the
previous track.
Using the watch
To play music using your watch, do the following:
1. Switch the headphones on following the instructions supplied with your headphones.
2. Move from the Clock screen. UP
A track starts to play.
Tip: To select a music playlist, move when you see the DOWN GO message on starting an
activity.
Note: You cannot play music while swimming or using the stopwatch.
3. To pause a track, move while a track is playing. UP
4. To select from a playlist, move . RIGHT
5. To switch between and play modes, move again from the playlist NORMAL SHUFFLE RIGHT
screen.
About the voice coach
When playing music, a voice coach guides you through the important stages of your training.
You hear the voice coach every time the watch beeps or buzzes with a message that needs your
attention. As you are listening to music, the buzzer in the watch cannot be heard so your watch
interrupts the music with a brief message.
General prompts:
Watch ready, Demo mode, Bluetooth not working when swimming.
TrainingPartner prompts:
Zone: in zone, above zone, below zone.
Goal: at 50%, 90% 100% and 110% of goal.
Race: ahead, behind, lost, won.
27
Headphones troubleshooting
Some TomTom GPS watches are supplied with their own headphones for listening to music.
If you experience gaps or clicks in the music, this may be due to your body blocking the Bluetooth
signal between your watch and the headset controls.
Try wearing the watch on the other wrist to improve the reception and audio quality. The best
position for the watch is on the left wrist.
As shown below, if there is a direct line of sight between the watch and the headset controls,
reception is improved.
As shown below, reception can deteriorate if you wear the watch on the side of your body opposite
the headset controls because there is no direct line of sight between the two.
28
About sleep tracking
You can track how much you sleep using your TomTom GPS watch. Here are some of things you can
do:
Track your how long you are sleeping each day, week, month or year.
You can upload your sleep tracking metrics to the website and TomTom MySports TomTom
MySports mobile app.
Activity Tracking Accuracy
Activity tracking aims to provide information to encourage an active and healthy lifestyle. Your
TomTom GPS 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.
Tracking your sleep
To track your sleep, you need to wear your TomTom GPS watch when you sleep.
Switch on sleep tracking in in the menu. TRACKER SETTINGS
To see how long you slept the previous night, move from the Clock screen, then move . LEFT UP
Move to see your cumulative amount of sleep for that week. LEFT
Monitoring sleep using the mobile app
You can upload your sleep activity to both and the . TomTom MySports TomTom MySports mobile app
Viewing your sleep activity on the mobile app
1. On your phone, select . Progress
2. Select the panel. Sleep
3. Swipe to move between graphs showing today's sleep time and yesterday's sleep time.
4. Select or or or to show graphs of your sleep for that time period. Day Week Month Year
Sleep tracking
29
About activities
In the activities menu, you can start one of the activities available on your watch:
Run
Cycle
Swim
Treadmill
Freestyle
Gym
Indoor cycling
Stopwatch
When you select or , your watch uses its internal GPS receiver to measure RUN, CYCLE FREESTYLE
your speed and to record the route you have taken.
If your watch has a heart rate sensor and the is set to ON, your heart rate is shown heart rate sensor
during your activity. This includes running, cycling, treadmill and freestyle.
When you select or , your watch uses its internal motion sensor to measure your SWIM TREADMILL
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.
When you select for indoor cycling, your watch uses the connected INDOOR Cadence and Speed
Sensor to show your speed, heart rate information if available and calories burned vs time.
Select to show heart rate information and calories burned over time. You need an external or GYM
internal heart rate sensor for this activity.
Select when you want to do an activity other than running, cycling or swimming. This FREESTYLE
means that you can keep clean histories and totals for running, cycling and swimming.
When you select , you can use your watch to show elapsed time, mark laps and see STOPWATCH
times for your current and previous laps.
Activities
30
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
GYM
INDOOR CYCLING
FREESTYLE
STOPWATCH
3. For and activities, until your watch has a GPS fix you see the message RUN, CYCLE FREESTYLE
Please wait, and the GPS icon flashes in the top left-hand corner of the screen. When it's ready
to start an activity, your watch shows the message and the GPS icon stops flashing. GO
Tip: To select a music playlist, move when you see the DOWN GO message on starting an
activity.
For activities, if you are using a , once your watch is connected to Cycle Cadence and Speed Sensor
the sensor your watch shows the message . The Cadence & Speed Sensor is then used to provide GO
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 moment 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 , you may see a message saying "Warm up" at the start of heart rate sensor
an activity while your watch gets a GPS position. This is because the sensor 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 or set the information displayed while you train. training program
UP - see your past activities.
LEFT - go back to the list of activities.
Move to start your activity. RIGHT
1. 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 and to change the information that you UP DOWN
see.
2. You can the activity if you're just taking a break, or the activity completely. pause stop
For each type of activity, you can select different and select to see different training programs
information while you are training.
31
Pausing and stopping an activity
Pausing and stopping an activity
During an activity, press and hold to stop the clock and pause your activity. LEFT
To restart the activity again, move . RIGHT
To stop the activity completely, move to pause the activity, then move again. LEFT LEFT
How pause wo rks
If you upload your activity to your MySports account and view it on a map, you see your whole
course with the pause shown as a straight line.
GPS tracking stops and the start pause and end pause locations are linked together. When you start
you activity again after a pause, your location is known immediately.
The averages shown are calculated for the time that the watch wasn't paused. For example, if you
run 5 km, then pause and walk for 2 km, then start and run for another 5 km, you see your entire
route, but your average is only valid for the 10 km.
Tip: Your watch turns itself off if you leave it paused for too long to prevent draining the battery.
We recommend not leaving the watch paused for too long if possible.
Choosing which metrics to display
Before you start an activity you can choose a and also decide what information you training program
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 at the bottom 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 above 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 to the menu. DOWN SETTINGS
2. Select , then move . METRICS RIGHT
3. Select , then move . DISPLAY RIGHT
4. Select or to set the metric shown on the left or the right. LEFT 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 BOTH or - for activities other than swimming, you can choose to see speed, pace
or both metrics at once.
32
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
portmanteau 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 freestyle 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 mini-
mum 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
Settings for Running
Before you start an activity you can choose a and also decide what information you training program
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.
33
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 to DOWN
the menu. Select , then move . Select or SETTINGS METRICS RIGHT SPEED, AVG SPEED, PACE AVG
PACE.
To choose to see speed, pace or both metrics, move to the menu. Select DOWN SETTINGS METRICS
then move . Select , then move . Select or RIGHT SPEED RIGHT SPEED, PACE 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 so that you can keep both hands on the handle bike mount
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 , you should set the setting to increase the a Cadence and Speed Sensor WHEEL SIZE
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 to open the menu. DOWN SETTINGS
2. Select , then move . WHEEL SIZE RIGHT
3. Set the size so it's 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 tire:
www.bikecalc.com/wheel_size_math
For example, if your wheel size is 700c and the tires 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 setting for the pool where POOL SIZE
you are swimming. This setting is the length of the pool in meters or yards.
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 settings, do the following: POOL SIZE
1. From the activity start screen, move to open the menu. DOWN SETTINGS
2. Select , then move . METRICS RIGHT
34
3. Select then move . DISPLAY RIGHT
4. Set the size so it shows the correct length for the pool.
5. Move to go immediately back to the activity screen. RIGHT
When you select , your watch does not use its internal GPS receiver. SWIM
To set other metrics, such as strokes, do the following:
1. From the activity start screen, move to the menu. DOWN SETTINGS
2. Select , then move . DISPLAY RIGHT
3. Select or to set the metric shown on the left or the right. LEFT RIGHT
4. Select the metric to be displayed from the list, such as or . STROKES 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 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
forth 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 to open the menu. DOWN SETTINGS
2. Select , then move . PROFILE RIGHT
3. Select , then move . HEIGHT 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 meters 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
accurat e.
To calibrate your watch, do the following:
1. When prompted to calibrate your watch, pause the treadmill.
To pause your watch, move during the activity. LEFT
2. On your watch, move to open the menu. DOWN SETTINGS
3. Select then move . CALIBRATE RIGHT
4. Change the distance to match the distance shown on the treadmill.
5. Move to go immediately back to the activity screen. RIGHT
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.
35
To choose to see just one metric for speed, average speed, pace or average pace, move to DOWN
the menu. Select , then move . Select or SETTINGS METRICS RIGHT SPEED, AVG SPEED, PACE AVG
PACE.
To choose to see speed, pace or both metrics, move to the menu. Select DOWN SETTINGS METRICS,
then move . Select , then move . Select or RIGHT SPEED RIGHT SPEED, PACE BOTH.
Settings for Gym activities
Before you start an activity you can choose a and also decide what information you training program
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, move to DOWN
the menu. Select , then move . Select or SETTINGS METRICS RIGHT SPEED, AVG SPEED, PACE AVG
PACE.
To choose to see speed, pace or both metrics, move to the menu. Select DOWN SETTINGS METRICS,
then move . Select , then move . Select or RIGHT SPEED RIGHT SPEED, PACE 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 so that you can keep both hands on the handle bike mount
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 , you should set the setting to increase the Cadence and Speed Sensor WHEEL SIZE
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 to open the menu. DOWN SETTINGS
2. Select , then move . WHEEL SIZE RIGHT
3. Set the size so it's 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 tire:
www.bikecalc.com/wheel_size_math
For example, if your wheel size is 700c and the tires 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.
36
Using the stopwatch
To use the stopwatch, do the following.
1. From the clock, move . RIGHT
2. Select , then move . STOPWATCH RIGHT
Your watch shows an image of a stopwatch and the word . GO
3. Move to start the stopwatch. RIGHT
The stopwatch starts and shows the elapsed time.
4. To pause the stopwatch, move . Move to resume counting. LEFT RIGHT
Tip: When paused, to see more of your previous laps, move and move DOWN 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 and move . DOWN UP
6. To leave the stopwatch activity, move twice. LEFT
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.
37
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 and then select your choice of activity. RIGHT
2. Move . RIGHT
3. Move and select . DOWN TRAINING
4. Move and choose a training program. RIGHT
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 to go straight to RIGHT
the activity screen.
none
How to get there: DOWN TRAINING NONE Activity screen > Move > >
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: DOWN TRAINING GOALS DISTANCE TIME Activity screen > Move > > > , 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 burned 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.
38
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: DOWN TRAINING INTERVALS WARMUP WORK Activity screen > Move > > > , ,
REST # SETS COOLDOWN, , or .
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 warm-up, work, rest and cool-down, 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 after setting the warm up details, you are then in the correct place to set RIGHT
up the rest of that interval set including work, rest, etc.
39
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: DOWN TRAINING LAPS TIME DISTANCE Activity screen > Move > > > , , 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: DOWN TRAINING ZONES PACE SPEED HEART Activity screen > Move > > > , , 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 kilometer. You can set your target
time and a minimum and maximum above and below the target that you allow yourself.
40
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 for your cycling activity. For your cadence
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:
Monitoring your progress
From the activity progress screen, move to see a graphical overview of how close your RIGHT
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:
41
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 , you can TomTom MySports
adapt these heart rate zone boundaries and they are then synchronized with your watch.
To train using a heart rate zone, do the following:
1. Move from the clock screen and then select your choice of activity. RIGHT
2. Move . RIGHT
3. Move and select . DOWN TRAINING
4. Move and choose . RIGHT ZONES
5. Move and choose . RIGHT HEART
6. Move and choose from the following heart rate zones: RIGHT
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 Sensor.
42
From the activity progress screen, move to scroll through graphs showing how close your RIGHT
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 to see the heart rate zone summary. RIGHT
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.
44
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 whether you are in front (#1) or behind (#2) in your race. In this
example you are 23 meters (75 ft.) behind your previous activity and you have a remaining race
distance of 2.3 kilometers (1.4 mi).
Tip: To get information on adding previous activities to your watch, go to tomtom.com/support
and read the FAQ.
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 to open the for that type of activity. UP HISTORY
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. Move . 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 MySports
Connect your watch to your computer to transfer details of your activities to TomTom MySports or
another sports website that you choose, using . You can also transfer TomTom MySports Connect
details about the activity to your computer in several different file formats.
Produktspecifikationer
| Varumärke: | TomTom |
| Kategori: | Sportklocka |
| Modell: | Runner 2 Cardio |
Behöver du hjälp?
Om du behöver hjälp med TomTom Runner 2 Cardio ställ en fråga nedan och andra användare kommer att svara dig
Sportklocka TomTom Manualer
17 Oktober 2024
23 Augusti 2024
22 Augusti 2024
19 Augusti 2024
17 Augusti 2024
8 Augusti 2024
8 Augusti 2024
6 Augusti 2024
5 Augusti 2024
Sportklocka Manualer
- Sportklocka Slazenger
- Sportklocka Oregon Scientific
- Sportklocka Krontaler
- Sportklocka Suunto
- Sportklocka Ticwatch
- Sportklocka Xiaomi
- Sportklocka Clas Ohlson
- Sportklocka Medisana
- Sportklocka Cresta
- Sportklocka TFA
- Sportklocka Brigmton
- Sportklocka Pyle
- Sportklocka Motorola
- Sportklocka Hama
- Sportklocka Runtastic
Nyaste Sportklocka Manualer
6 Juni 2025
3 Juni 2025
30 Mars 2025
10 Mars 2025
10 Mars 2025
10 Mars 2025
10 Mars 2025
20 Februari 2025
20 Februari 2025
5 Januari 2025