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1 2 3 | Test Report | December 03 2009 | ||||||
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1 2 3 | ID Label/Location Info | December 03 2009 | ||||||
1 2 3 | Cover Letter(s) | December 03 2009 | ||||||
1 2 3 | Test Setup Photos | December 03 2009 | ||||||
1 2 3 | Operational Description | December 03 2009 | ||||||
1 2 3 | Test Report | December 03 2009 | ||||||
1 2 3 | Test Report | December 03 2009 | ||||||
1 2 3 | Operational Description | September 02 2009 | ||||||
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1 2 3 | ID Label/Location Info | |||||||
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1 2 3 | Test Setup Photos | |||||||
1 2 3 | Test Setup Photos |
1 2 3 | User Manual | Users Manual | 1.72 MiB | December 03 2009 |
W248_NA_CVR.qxd 8/5/08 10:07 AM Page CV1 e d i u g r e s u r o t i n o m e t a r t r a e h l a t i g i d Digital Heart Rate Monitor English Franais Espaol page 1 page 69 pgina 145 A N 0 0 0 5 9 0
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W 2008 Timex Group, USA, Inc. TIMEX, TRIATHLON and NIGHT-MODE are registered trademarks of Timex Group USA, Inc. INDIGLO is a registered trademark of Indiglo Corporation in the US and other countries. IRONMAN is a registered trademark of World Triathlon Corporation. HEART ZONES is a registered trademark of Sally Edwards. The ANT and ANT+Sport logos are trademarks of Dynastream Innovations Inc. W248_NA_EN.qxp 8/5/08 10:07 AM Page i Table of Contents Overview . 1 New Features . 1 A Fit Heart . 2 Watch Buttons . 3 INDIGLO night-light with Night-Mode feature . 4 Display Icons . 4 Resources . 5 Determining Your Optimal Heart Rate Zone . 7 Heart Rate Monitor Setup and Use . 8 To Prepare Your Heart Rate Monitor for First Use . 9 To Use Your Heart Rate Monitor . 10 NO HRM DATA Message . 11 Time of Day . 12 To Set or Adjust Time, Date, and Audibles . 13 To Switch Time Zones . 15 Heart Rate Data When Using Time of Day Mode . 16 Time of Day Notes & Tips . 16 Time of Day Example . 17 W248_NA_EN.qxp 8/5/08 10:07 AM Page ii Chrono . 18 Chrono Terminology . 18 To Operate the Chrono . 19 Heart Rate Data When Using Chrono Mode . 20 Chronograph Display Format . 21 Chrono Mode Notes & Tips . 21 Chrono Mode Example . 22 Interval . 23 Interval Terminology . 23 To Set or Adjust Intervals . 24 To Operate the Interval Timer . 26 Heart Rate Data When Using Interval Mode . 26 Interval Mode Notes & Tips . 27 Interval Mode Example . 29 Timer . 30 To Set the Timer . 30 To Operate the Timer . 31 Timer Mode Notes & Tips . 33 Timer Mode Example . 34 Recovery . 34 About Recovery Heart Rate . 34 To Manually Determine a Recovery Heart Rate . 35 Review . 37 About Review Mode . 37 To Review Workout Data . 38 Review Mode Data . 39 HRM Setup . 41 Device Pairing . 41 Selecting a Target Heart Rate Zone . 43 To Set a Manual Target Heart Rate Zone . 44 To Enter Your Personal Data . 45 HRM Setup Notes & Tips . 47 Alarm 1, 2, or 3 . 48 To Set the Alarm . 49 Alarm Mode Notes & Tips . 50 Sync . 51 To Sync the watch with a PC . 52 Sync Error Messages . 53 Care & Maintenance . 54 Watch Battery Replacement . 54 INDIGLO night-light . 54 Water Resistance . 54 Heart Rate Sensor Strap Maintenance . 55 Transmitter Battery Life and Replacement . 55 Battery Replacement . 55 W248_NA_EN.qxp 8/5/08 10:07 AM Page iv Warranty & Service . 57 Declaration of Conformity . 62 Overview Congratulations!
The Ironman Triathlon Digital Heart Rate Monitor is like hiring a personal trainer. This high-tech tool is designed for demanding athletes like you to measure how you track against your workout goals and offers you the ability to track, store, and analyze key indicators of your personal fitness level for up to 50 laps. You will find your Heart Rate Monitor is a user-friendly fitness tool. But, like any new device, you should take the time to familiarize yourself with its components to optimize its usefulness. So, check out the features and functions of your Heart Rate Monitor to develop a basic understanding of this fitness tool. But most of all, enjoy your new partner on the road to increased fitness!
New Features The Ironman Triathlon Digital Heart Rate Monitor features a 10-workout memory that gathers elapsed time and heart rate data when you run its chronograph or interval timer. What makes this interval timer unique is that each of the linked segments can be set for both heart rate zone and duration, so your workout can incorporate time-and-effort training guidance - just like having a coach on your wrist. In addition to standard heart rate monitor features, your Ironman 1 W248_NA_EN.qxp 8/5/08 10:07 AM Page 2 Triathlon Digital Heart Rate Monitor allows you to lock one or more of your workouts to reduce accidental deletion. The watch also has an optional two-way wireless communication link. With two-way communication, you can upload data from the watch to PC/Mac or download settings from a PC/Mac to the watch. The link radio provides seamless digital wireless communication, reliable connections, and data transmissions between the watch and other ANT+Sport devices. A Fit Heart Recent fitness findings indicate that anyone can get fit and stay fit without being overzealous. It can be as simple as:
O Exercising 3 to 4 times per week. O Exercising for 30 to 45 minutes during each exercise session. O Exercising at the appropriate heart rate. Heart rate represents the effects of exercise on all parts of the body. Selecting the appropriate heart rate zone conditions the heart, lungs, and muscles to perform at optimal levels to get and keep your body in shape. Your Heart Rate Monitor can show you when you are in the exercise zone you choose and signal you when you are not. It can help keep your body exercising at an intensity level that can help you achieve your desired fitness objectives without over- or under-exercising. 2 WARNING:
This is not a medical device and is not recommended for use by persons with serious heart conditions. Consult your physician before beginning any exercise program. Interference with the radio signal, poor contact between your skin and the Digital Heart Rate Sensor, or other factors may prevent accurate transmission of heart rate data. Watch Buttons INDIGLO BUTTON MODE STOP/RESET/SET HEART RATE START/SPLIT 3 W248_NA_EN.qxp 8/5/08 10:07 AM Page 4 NOTE: The specific use for these buttons varies by mode. Refer to each mode for more information on how to use the watch buttons. INDIGLO night-light with Night-Mode feature In any watch mode, pressing the INDIGLO button activates the INDIGLO night-light and illuminates the watch while holding the button. Press and hold the INDIGLO button until you hear a beep to activate the Night-
Mode feature. When the Night-Mode feature is active, pressing any watch button will light the watch face for a period of three to six seconds. The Night-Mode feature will remain active for seven to eight hours after activation. To deactivate before the eight hour time frame has elapsed, press and hold the INDIGLO button until you hear a beep. Display Icons g The heart icon indicates that the Heart Rate Sensor is operating. W The stopwatch icon indicates that the watch is timing your workout in Chrono Mode. H The hourglass icon indicates that the watch is timing your workout in Interval or Timer Mode. J The repeat icon indicates you have set the timer to repeat at the end of a countdown cycle in Interval or Timer Mode. 4 a The alarm clock icon indicates you have set the alarm to alert you at a designated time. q The speaker icon appears when you have set the watch to alert you when you go above or below your specified heart rate zone during a workout. 5 The antenna icon appears when the watch is synchronized with the Heart Rate Sensor. l The lock icon appears when you have locked a workout so it does not get overwritten by another workout. e The hourglass with heart icon appears when the watch is timing a recovery. k The crescent moon icon appears when you enable the INDIGLO Night-Light with Night-Mode feature. Resources Print Resources In addition to this manual, your Heart Rate Monitor includes these valuable resources:
O Heart Zones Tools for Success (U.S. customers only): Information concerning how to use your Heart Rate Monitor in conjunction with the Heart Zones Training System fitness program, meant to help you to increase the strength and endurance of your heart. 5 W248_NA_EN.qxp 8/5/08 10:07 AM Page 6 Web Resources Timex websites offer beneficial information to help you optimize your Heart Rate Monitor. O Register your product at www.timextrainer.com. O Visit www.timextrainer.com for more on Timex Health & Fitness products, Timex sports watches, and training information. 6 Determining Your Optimal Heart Rate Zone Zone Goal
%
Benefit 1 2 3 4 5 50% to 60%
Light exercise Maintain a healthy heart and get fit 60% to 70%
Weight management Lose weight and burn fat 70% to 80%
Aerobic base building 80% to 90%
Optimal conditioning 90% to 100% Elite athletic training Increase stamina and aerobic endurance Sustain excellent fitness condition Achieve superb athletic condition There are five basic heart rate target zones described in the table above. Simply select a zone that matches your percent of maximum (%) heart rate based on the fitness goal you want to achieve during a particular exercise. Before you can set your zone, you first need to determine your maximum heart rate. You can use many methods to estimate your maximum heart rate. The booklet Heart Zones Tools For Successincluded in your Heart Rate Monitor packaging (U.S. customers only) provides excellent procedures and Timex recommends you use one of these methodologies. You might consider using the government recommended age-based method. 7 W248_NA_EN.qxp 8/5/08 10:07 AM Page 8 Begin with the number 220 and then subtract your age. For instance, a 35 year old would begin with 220 and subtract 35 (the persons age), which gives an estimated maximum heart rate of 185. Once you know your maximum heart rate, you can enter it in HRM Setup Mode and the watch will automatically setup your zones as described in the table on the previous page. Heart Rate Monitor Setup and Use Chrono and Interval Timer Modes collect heart rate data and record detailed statistics for a workout. The Heart Rate Monitor can store information for up to 10 workouts. NOTE: The watch will collect heart rate data without the Chrono or Interval Timer running. This information will not be available in Review Mode, but can be transferred from the watch to a PC/Mac (Timex Data Xchanger USB device is required). If you have an optional USB device, you can upload workout data to a PC/Mac for storage and viewing. When the watch can store less than five hours, or only three more sessions, of heart rate data, the watch will display the MEMORY LOW message. When the watch has reached its storage capacity limits, the display will read MEMORY FULL. When the watch is not used with a PC/Mac these messages will be skipped. Unless you lock a workout, you will automatically over-write an older workout when you have reached your 10-workout limit. 8 To Prepare Your Heart Rate Monitor for First Use Once you have determined your fitness goals and maximum heart rate, Timex recommends you pair the watch with your Heart Rate Sensor, set the time, and set other important data in HRM Setup Mode before using your Heart Rate Monitor. Note: For best results, Timex recommends that you wash your heart rate sensor in warm soapy water to remove any manufacturing oils before using for the first time. O Pairing the watch and Heart Rate Sensor: Timex recommends that you pair the Heart Rate Sensor and watch to minimize the possibility of picking up a signal from another persons Heart Rate Sensor. To accurately pair the watch with the Heart Rate Sensor, go immediately to HRM Setup Mode prior to stopping at or using any other mode. For more information on pairing, see pages 40 to 41. O Setting the Time of Day: The Heart Rate Monitor uses the time set on the watch to record data. To ensure you are recording data at the correct time, set the watch for your local time in Time of Day Mode. For more information on Time of Day Mode refer to pages 12 to 17. O Entering Your Personal Data: Before using your watch it is important to enter your weight and maximum heart rate in HRM Setup Mode. This will allow you to tailor your Heart Rate Monitor to your personal parameters. For information on HRM Setup Mode, refer to pages 44 to 46. 9 W248_NA_EN.qxp 8/5/08 10:07 AM Page 10 To Use Your Heart Rate Monitor 1. Wet the Heart Rate Sensor pads. 2. Center the Sensor on your chest with the Timex logo facing up and out and fasten it firmly, just below your sternum. 3. Press the MODE button until your desired mode appears. You can view heart rate information in Time of Day, Chrono, Interval Timer, or Timer Modes. 4. Press the HEART RATE button on your watch. The antenna icon will appear on the display indicating the watch is searching for a signal from the Heart Rate Sensor. When the watch begins receiving a signal, a pulsing heart icon will appear on the display. In certain modes, the watch will automatically search for a Heart Rate Sensor when you enter the mode. NOTE: The watch automatically records your heart rate and other statistical data about your workout (available in Review Mode) when you use Chrono and Interval Timer Modes. 5. Press the START/SPLIT button and begin your workout. 6. If the watch is set to alert you when you go above or below your chosen target heart rate zone press and hold HEART RATE to turn the audible alert off. Otherwise it will continue beeping until you return to your target zone. When you are turning the audible alert off, you will 10 see the message HOLD FOR ALERT OFF. Conversely, when turning the audible alert on, you will see the message HOLD FOR ALERT ON. 7. When you have finished your workout, press the STOP/RESET/SET button to stop recording data for the workout if you are using Chrono or Interval Timer Modes. 8. Remove the Heart Rate Sensor from your chest and the watch will stop recording further heart rate data in approximately one minute. 9. Press MODE until you see Review Mode. This Mode includes heart rate and other statistical data about your workout. See pages 36 to 39 for more information about Review Mode. NO HRM DATA Message If the watch is not receiving heart rate information, you may receive the message NO HRM DATA on the watch display. Try the following:
O Shorten the distance between the watch and the Heart Rate Sensor. O Adjust the position of the Heart Rate Sensor and elastic chest strap. O Make sure the Heart Rate Sensor pads are wet or use conductive gel. O Check the battery in the Heart Rate Sensor and replace it if necessary. O Move away from other heart rate monitors or other sources of radio or electrical interference. 11 W248_NA_EN.qxp 8/5/08 10:07 AM Page 12 Time of Day Your watch can act as an ordinary timepiece, displaying the time, date, and day for two different time zones using a 12- or 24-hour format. STOP/RESET/SET Press to start or complete the setting process. HEART RATE Press to activate the Heart Rate Monitor, decrease or toggle the setting item, or switch display views. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, setting option, digit, or group. START/SPLIT Press to peak at or switch time zones or increase or toggle a setting item. 12 To Set or Adjust Time, Date, and Audibles 1. Press MODE until Time of Day Mode appears, showing the current time. 2. Press and hold STOP/RESET/SET until the words HOLD TO SET briefly appear on the display followed by SET then SET TIME with the number 1 or 2 flashing in the lower right corner. 3. PRESS START/SPLIT (+) or HEART RATE (-) to toggle between the primary (1) and secondary (2) time zones. 4. Press MODE (NEXT) to begin setting the time for the chosen time zone. The time will appear on the display with the hour value flashing. 5. Make the desired adjustment as indicated in the tables on the next two pages. 6. Press MODE (NEXT) to move to the next setting option. 7. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. For this watch, you can make the Time of Day adjustments described in the tables that appear on the next two pages. NOTE: To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-). 13 W248_NA_EN.qxp 8/5/08 10:07 AM Page 14 Setting Group Adjustment Setting Group Adjustment Hour Minute Second Month Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. Press START/SPLIT (+) or HEART RATE (-) to reset the seconds to zero. Press START/SPLIT (+) to move forward through the months or HEART RATE (-) to move backward through the months. Appearance of the Month and Day Press START/SPLIT (+) or HEART RATE (-) to toggle between the appearance options for the month and the day. The options include: Month Day (MM-DD) or Day Month
(DD.MM). For example, March 15 can appear as 3-15 (MM-
DD) or 15.3 (DD.MM). Hourly Chime Press START/SPLIT or HEART RATE to toggle between turning the chime on and off. When turned on, the watch will emit a beep every hour on the hour. Day of the Month Press START/SPLIT (+) to move forward through the days of the month or HEART RATE (-) to move backward through the days of the month. Button Beep Press START/SPLIT or HEART RATE to toggle between turning the button beep on and off. When you turn the button beep on, the watch will emit a beep every time you press a button other than the INDIGLO button. Year Press START/SPLIT (+) to increase the year value or HEART RATE (-) to decrease the year value. 12- or 24-Hour Format Press START/SPLIT (+) or HEART RATE (-) to toggle between the 12- and 24-hour formats. In the 12-hour format the AM and PM time indicators will also appear to the right of the seconds on the time display. To Switch Time Zones The watch can track two time zones (T1 and T2). To look at the second zone in Time of Day Mode, press START/SPLIT. T1 or T2 will flash in the lower right corner indicating the alternate time zone. You can switch from T1 to T2 or T2 to T1 by using these steps:
14 15 W248_NA_EN.qxp 8/5/08 10:07 AM Page 16 1. Press and hold START/SPLIT until T1 or T2 appears and flashes. 2. Continue to hold until the time switches and the watch beeps. Heart Rate Data When Using Time of Day Mode When using the watch with the Heart Rate Sensor, you can change the Time of Day Mode display by pressing the HEART RATE button. Choose from:
1. Heart Rate over Time of Day;
2. Time of Day over Heart Rate 3. Heart Rate only; or 4. Time of Day with Day/Month/Date. NOTE: While you can see current heart rate information in Time of Day Mode, the watch is not collecting any data that you can view in Review Mode. Time of Day Notes & Tips O You can return to Time of Day Mode from any other mode on the watch by pressing MODE until the time of day appears. O The watch does not automatically adjust for Daylight Savings Time. When switching between Standard Time and Daylight Savings Time, you must manually adjust the hour value. O At any time during the setting process, you can save your changes and return to the main time display by pressing STOP/RESET/SET. 16 O While setting the watch, if you do not press any buttons on the watch for a period of 2 to 3 minutes, the watch will automatically save whatever changes you have made and exit the setting process. O During a Leap Year, the watch will automatically move from February 28 to February 29. For other years, the watch will move from February 28 to March 1. O Alarms are triggered by the time set in Time of Day Mode. Time of Day Example Assume that you live in San Francisco and work with a client in New York. Like all busy people, it is imperative you keep track of time, so you set T1 to your local time. But it is also important to have a quick reminder of your clients time, so you set T2 to New York time. With both time zones available, you can quickly check your clients time or even switch your watch to display T2 when you travel to New York. 17 W248_NA_EN.qxp 8/5/08 10:07 AM Page 18 Chrono Chrono Mode operates as the main workout data center for your watch. It can record elapsed time for up to 100 hours. It can also record information for up to 50 laps. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to stop or pause the chrono, save chrono data and clear the chrono, or change chrono format MODE Press to move to the next mode or quickly display a new lap or split. START/SPLIT Press to begin timing, take a lap or split, or continue timing after a pause. HEART RATE Press to switch display views. Chrono Terminology O Chronograph: The chronograph records timed segments for the duration of your workout. O Lap: Lap time records the time or duration of individual segments of your workout. O Split: Split time records the total elapsed time since the beginning of your current workout. 18 O Taking a lap or split: When you take a lap or split, the chronograph records the time for the current segment and automatically begins timing a new one. To Operate the Chrono 1. Press MODE until CHRONO appears. 2. Press and hold STOP/RESET/SET to save chrono data (if necessary) and reset the chrono. 3. Press START/SPLIT to begin timing. 4. Press START/SPLIT again to take a lap or split. The watch will display the lap or split number and average heart rate (for the lap or split) if receiving data from the Heart Rate Sensor. 5. Press MODE to immediately display new lap or split information OR wait a few seconds and the watch will automatically begin to display data for a new lap or split. 6. Press STOP/RESET/SET to stop timing when you want to take a break or you reach the end of your workout. NOTE: The recovery heart rate timer will begin automatically (for 30 seconds or 1-, 2-, 5-, or 10-minutes, as user-specified) after pressing STOP/RESET/SET if the watch is receiving data from the Heart Rate Sensor. For more information about recovery heart rate, see pages 33 to 35. 19 W248_NA_EN.qxp 8/5/08 10:07 AM Page 20 7. Press START/SPLIT to continue timing OR press and hold STOP/RESET/SET to clear the chronograph display and set it back to zero. This also saves chrono data in the watch database. NOTE: If all workouts are locked you will see the message WORKOUTS LOCKED - UNLOCK IN REVIEW. In this instance, the watch cannot save any data for a workout. Heart Rate Data When Using Chrono Mode When you operate the watch in Chrono Mode with the Heart Rate Sensor, you will accumulate heart rate related data in Review Mode, including:
1. Amount of time your heart rate stays within your target heart rate zone
(shown as IN ZONE in Review Mode);
2. The average heart rate for the complete time the Heart Rate Sensor was operating and the chronograph was running (shown as AVERAGE in Review Mode);
3. The average heart rate for each recorded lap (shown as LAP DATA in Review Mode); and 4. Peak and minimum heart rates for the complete time the Heart Rate Sensor was operating and the chronograph was running (shown as PEAK and MINIMUM in Review Mode) Chronograph Display Format You can set the Chronograph to show either the lap or split time on the lower display line. 1. Stop and reset the Chronograph. 2. Press and release the STOP/RESET/SET button. You will see FORMAT on the display, followed by SET, and then the current format setting. 3. Press START/SPLIT (+) to select the format you would like. 4. Press STOP/RESET/SET (DONE) to save your setting and return to the Chrono. Note that although the format setting implies that Chrono time values are shown in both the upper and lower display lines, when using the Chrono without the heart rate sensor, the upper display line is reserved for the lap number, so only the lower line of timing information is shown. However, when using the Chrono with the heart rate sensor, it is possible to see both lap and split timing information at the same time if desired. Chrono Mode Notes & Tips O Press MODE to switch to Time of Day Mode while running the chronograph. The stopwatch icon (W) will appear to indicate the chronograph is still operating. O When the chronograph is running along with the Heart Rate Sensor you 20 21 W248_NA_EN.qxp 8/5/08 10:07 AM Page 22 can change the Chrono Mode display by pressing HEART RATE. Choose from:
1. Heart Rate over Lap/Split Time;
2. Lap/Split Time over Heart Rate;
3. Lap Time over Split Time;
4. Lap # over Lap or Split time; or 5. Heart Rate only. Chrono Mode Example Twice a week, you run in the hills behind your house and you use the chronograph to time your workout. You have divided the run into four segments: 1) from your house to the beginning of the hill, 2) from the bottom of the hill to the top of the hill, 3) from the top of the hill back down, and finally 4) from the end of the hill back home. At each of these landmarks, you press the START button to begin timing a new lap. After five weeks of storing the same workout, you are able to track your progress over time to see whether or not your time is improving for each of the lap segments. Interval Interval Timer Mode offers a flexible five-interval countdown timer that can be set to repeat up to 99 times. This mode is useful when your workout includes distinct segments such as using a run/walk method in which you run for a specified period of time and then walk for a specified period of time. STOP/RESET/SET Press to start or complete the setting process, pause or stop the interval timer, or clear and save data. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, digit, or setting option or group. START/SPLIT Press to begin timing, continue timing after a pause, or increase or toggle a setting item. Interval Terminology O Interval Training: You can use interval training to help you vary the intensity level within one workout, ultimately helping you work out longer and harder. HEART RATE Press to switch display views or decrease or toggle a setting item. 22 O Interval: Intervals relate your exercise to specific periods of time. For instance, you can run for ten minutes, walk for two, run for twenty 23 W248_NA_EN.qxp 8/5/08 10:07 AM Page 24 minutes, and then walk for five this would represent four training intervals. O Repetitions (Reps): The number of times you choose to perform an interval group. In the example above, if you choose to run the interval group three times, you will go through your series of ten, two, twenty, and five minute timings three times in sequence. This would represent 3 reps. To Set or Adjust Intervals You can set the watch to set and store up to five intervals labeled INT 1 through INT 5. 1. Press MODE until Interval Mode appears, showing the most recent interval settings. 2. Press STOP/RESET/SET until the words INT TIMER SET briefly appear on the display followed by SET followed by the current setting for Interval 1 and INT with the number 1 flashing at the top of the display. 3. PRESS START/SPLIT (+) or HEART RATE (-) to choose which of the five interval groups to set. 4. Press MODE (NEXT) to begin setting the time for the chosen interval. The current interval time will appear on the display with the hour value flashing. 5. Make the desired adjustment as indicated in the table on the next page. 6. Press MODE (NEXT) to move to the next setting option. 24 7. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. You can make the interval adjustments described in the table below. Setting Group Adjustment Interval Number Press START/SPLIT (+) to increase the interval number or HEART RATE (-) to decrease the interval number. Hour Minute Seconds Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. Press START/SPLIT (+) to increase the seconds value or HEART RATE (-) to decrease the seconds value. Heart Rate Zone Press START/SPLIT (+) or HEART RATE (-) to choose either the preset ZONE 1 to 5, the MANUAL zone, or NONE. Number of Repetitions Press START/SPLIT (+) to increase the the number of repetitions (# OF REPS) or HEART RATE (-) to decrease the number of repetitions for all intervals. 25 W248_NA_EN.qxp 8/5/08 10:07 AM Page 26 NOTE: To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-). 3. The average heart rate for each recorded interval (shown with interval times in Review Mode); and To Operate the Interval Timer 1. Press MODE until INTERVAL appears. 2. Press and hold STOP/RESET/SET to clear interval data from a previous interval workout (if necessary). 3. Press START/SPLIT to begin timing countdown for the Interval Timer
(i.e., 10, 9, 8...). 4. Press STOP/RESET/SET to stop timing when you want to take a break or you reach the end of your workout before the intervals have completed timing. 5. Press START/SPLIT to continue the countdown OR press and hold STOP/RESET/SET to save and then clear the current interval workout. Heart Rate Data When Using Interval Mode When you operate the watch in Interval Mode with the Heart Rate Sensor, you will accumulate heart-related data in Review Mode, including:
1. Amount of time your heart rate stays within your target heart rate zone
(shown as IN ZONE in Review Mode);
2. The average heart rate for the complete time the Heart Rate Sensor was operating and the interval timer was running (shown as AVERAGE in Review Mode);
26 4. Peak and minimum heart rates for the complete time the Heart Rate Sensor was operating and the interval timer was running (shown as PEAK and MINIMUM in Review Mode). Interval Mode Notes & Tips O When the watch accumulates information concerning time in target heart rate zones, the information is an aggregate for the time in all zones, not the time in zone for each individual interval. O If all workouts are locked in Review Mode you will see the message WORKOUTS LOCKED - UNLOCK IN REVIEW. In this instance, the watch cannot save any data for a workout. O With the interval timer running along with the Heart Rate Sensor you can change the Interval Mode display by pressing HEART RATE. Choose from:
1. Heart Rate over Interval Time (per interval);
2. Interval Time (per interval) over Heart Rate;
3. Heart Rate only; or 4. Interval Time over Interval Number/Repetition Number. O If an interval is set to 00:00:00, the watch will automatically skip over 27 W248_NA_EN.qxp 8/5/08 10:07 AM Page 28 that interval. For example if INT 3 is set to 00:00:00 then the watch will move from INT 2 directly to INT 4. O When you set target heart rate zones in Interval Mode, they override those set in HRM Setup Mode. For example, if you have set the watch to ZONE 2 in HRM Setup Mode but set INT 3 to ZONE 3, the watch will record heart rate data for ZONE 3 and not ZONE 2 while in Interval Mode. This is particularly important if you set the watch to alert you if you go above or below your target heart rate zone. O The repeat setting applies to the entire group of settings; you cannot have the Interval Timer repeat twice for INT 1 and only once for INT 2. Interval Mode Example For cross training purposes, you decide to add a one-hour spin session to your workout routine. You decide to use Interval Mode to help you track both time and heart rate for your workout. You set the following intervals for your workout:
Interval Time Heart Rate Zone INT 1 INT 2 INT 3 INT 4 00:05:00 NONE 00:18:00 ZONE 3 00:05:00 ZONE 5 00:05:00 ZONE 1 You use INT 1 as a warmup. INT 2 and INT 3 represent the core of your workout at an increasing heart rate goal, striving for 5 minutes of high intensity aerobic workout. Finally, INT 4 is a cool down between repetitions and at the end of the workout. In addition, you set the repetitions to 2, which allows you to repeat this workout sequence twice for a strong one-hour interval workout routine. 28 29 W248_NA_EN.qxp 8/5/08 10:07 AM Page 30 Timer Timer Mode allows you to set a fixed time from which the watch counts down to zero (i.e., 10, 9, 8, ...). In addition you can set the watch to repeat, stop or switch to Chrono Mode at the end of the countdown (if the chronograph is off and cleared) and alert you when you are halfway through a timing sequence. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to start or complete the setting process, pause or stop the timer, or clear data. HEART RATE Press to switch display views or decrease or toggle a setting item. MODE Press to move to the next mode, digit, setting option, or group. START/SPLIT Press to begin timing, continue timing after a pause, or increase or toggle a setting item. NOTE: You can press any button in Timer Mode to silence the alert that sounds when the timer reaches zero. To Set the Timer 1. Press MODE until TIMER appears. 2. Press STOP/RESET/SET until TIMER SET then SET briefly appear on the display followed by the timer with the hours value flashing. 3. Press START/SPLIT (+) to increase or toggle the values or HEART RATE
(-) to decrease or toggle the value. This applies for hours, minutes, seconds, end action, and halfway alert. NOTE: The end action setting allows you to choose how the timer operates at the completion of a timing countdown. Options include STOP, REPEAT, or CHRONO. If you choose CHRONO, the watch automatically switches to Chrono Mode at the end of the countdown
(if the chronograph is off and reset to zero) and begins operating the chronograph. NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART Rate (-). 4. Press MODE (NEXT) to move to the next value for hours, minutes, seconds, end action, and halfway alert. 5. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. To Operate the Timer 1. Press and hold STOP/RESET/SET to clear data from any previous use of the timer (if necessary). You cannot start another countdown without resetting the timer. 30 31 W248_NA_EN.qxp 8/5/08 10:07 AM Page 32 2. Press START/SPLIT to start the timer countdown. The hourglass icon H will appear on the display. 3. Pause the countdown by pressing STOP/RESET/SET. 4. Resume the countdown by pressing START/SPLIT again or reset the timer by pressing and holding STOP/RESET/SET again until the words HOLD TO RESET briefly appear on the display followed by the original countdown time. 5. When the timer reaches the halfway point (if HALFWAY ALERT is set) a brief chime will sound. 6. When the timer reaches zero, an alert will sound. Press any button to silence the alert. 7. The timer will stop after the alert if set to STOP; or The timer will begin another countdown if set to REPEAT and continue until you press STOP/RESET/SET. The display will show REP and a number (for example, REP 2). REP indicates the timer is repeating and the number indicates how many times the timer has cycled through the repeat countdown. You will also see the repeating hourglass icon I, indicating the timer is set to repeat.; or The timer will switch to Chrono Mode if the chronograph is off and cleared. You will see the stopwatch icon W indicating the timer will switch modes at the end of the countdown and the hourglass icon H indicating the timer is operating. Timer Mode Notes & Tips O You can press MODE within Timer Mode to switch the display to another mode without disrupting the operation of the timer. The hourglass H will continue to display to indicate the timer is operating. O When you use the halfway alert the watch will beep when you have reached the halfway point of the set countdown time. O With the timer running along with the Heart Rate Sensor, you can change the Timer Mode display by pressing HEART RATE. Choose from:
1. Heart Rate/Countdown Time;
2. Countdown Time/Heart Rate;
3. Heart Rate only; or 4. Countdown Time (and a repeat number if set to REPEAT). 32 33 W248_NA_EN.qxp 8/5/08 10:07 AM Page 34 Timer Mode Example As part of your overall health plan, you decide to take a 30-minute walk during your lunch hour two times a week. To help keep track of time so you do not return late from your lunch hour, you set the timer to 15 minutes and then set the end action to CHRONO. After 15 minutes the watch beeps telling you to begin walking back to your office. The watch moves to Chrono Mode and begins timing. This helps you determine how much time it takes to return to your office. Recovery About Recovery Heart Rate Heart rate recovery provides an indicator of fitness and training level. As you become more fit, your heart rate should return more quickly to a lower heart rate value at the end of your workout, indicating a higher level of cardiovascular fitness. Your recovery rate represents the change in your heart rate over a period of time. You can set your Heart Rate Monitor to record the change in your heart rate for a 30-second or a 1-, 2-, 5-, or 10-minute period. A smaller recovery might indicate a need to take a break from training due to fatigue, illness, or other factors. 34 INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode. START/SPLIT Press to start or restart the recovery timer. STOP/RESET/SET Press to choose from a 30-second or a 1-, 2-, 5-
or 10-minute recovery time or to stop or reset the recovery timer. HEART RATE Press to turn the HRM on
(if off) or press and hold to turn Out of Zone alerts on or off. NOTE: While running the chronograph, the recovery heart rate timer will begin automatically after pressing STOP/RESET/SET if the watch is receiving data from the Heart Rate Sensor. Without a current heart rate or if the starting heart rate is lower than the ending heart rate, the display will read NO REC at the end of the recovery countdown. The results of automatic recovery can be viewed in Review Mode. To Manually Determine a Recovery Heart Rate You can also manually initiate a recovery heart rate at any time. NOTE: When you initiate a manual recovery, this information is not stored for viewing in Review Mode. 1. Press MODE until RECOVERY appears. 2. Press STOP/RESET/SET to clear the last heart rate recovery reading, if 35 W248_NA_EN.qxp 8/5/08 10:07 AM Page 36 necessary. You will see the message HOLD TO RESET followed by the currently set recovery time. 3. Press STOP/RESET/SET to toggle among a 30-second or a 1-, 2, 5-, or 10-minute recovery time, if desired. NOTE: This setting controls the duration of both the automatic and manual recovery heart rate. 4. Press START/SPLIT. The top line of the watch display will show the heart rate at the beginning of the recovery period as well as your current heart rate. The bottom line will show the 30-second or 1-, 2, 5-, or 10-minute recovery countdown. NOTE: The watch cannot record a recovery unless it is receiving a current heart rate from the Heart Rate Sensor. Without a current heart rate or if the starting heart rate is lower than the ending heart rate, the display will read NO REC at the end of the recovery countdown. 5. After the specified recovery countdown period, the watch will beep indicating the end of the recovery period. The watch will capture your heart rate a second time, subtract the second value from the first value and display the difference as the recovery. 6. You can continue to initiate a specified recovery period by repeating steps 2 through 4. Review Review Mode allows you to recall overall information recorded in Chrono and Interval Modes for stored workouts. You can review your last 10 stored workouts. You can also lock a workout to ensure the workout does not get dropped out of the review queue once you go beyond 10 workouts. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to initiate the review for a selected workout. MODE Press to move to the next mode. START/SPLIT Press to select a workout for review or scroll through workout data for a selected workout. HEART RATE Press to lock or unlock a workout or scroll through workout data for a selected workout 36 About Review Mode O Review Mode collects and stores the data gathered while the chronograph or interval timer were running. You can use this mode to view important measures of your progress during your workouts. 37 W248_NA_EN.qxp 8/5/08 10:07 AM Page 38 O Without the Heart Rate Sensor, you will see total time and Lap or Interval Recall in Review Mode, along with your last recorded recovery heart rate. O If no interval has completed its countdown the watch will display NO INTS DONE. This will only occur while the interval timer is running and before the watch has finished timing a full interval cycle. O If you did not record separate laps during a chronograph workout, the watch will display NO LAPS STORED when you get to the lap recall segment of Review Mode. This will only occur when the chronograph is running and the watch has not finished timing during the first lap of a workout. To Review Workout Data If the Chrono or Interval Timer are running when you enter Review Mode you can only see current workout information. You cannot review any stored workouts until the Chrono and Interval Timer are stopped and reset. 1. Press MODE until REVIEW appears. 2. Press START/SPLIT to scroll through stored workouts. Stored workouts are labeled by the date and time of the workout. NOTE: Workouts recorded in Chrono Mode are marked with the stopwatch icon W and workouts recorded in Interval Mode are marked with the hourglass icon H. 38 3. Press HEART RATE to lock or unlock a workout. When you lock a workout, the lock icon l will appear next to the workout. This workout will not be automatically deleted as new ones come in. 4. Press STOP/RESET/SET to access review data for a selected workout. 5. Press START/SPLIT or HEART RATE to scroll through workout data. 6. Press STOP/RESET/SET to return to the main Review menu to choose another workout to review. Review Mode Data Review Mode includes data stored for workouts recorded in Chrono or Interval Timer Mode as indicated in the following list. NOTE: If the Heart Rate Monitor is not used the only data you will see is total time and lap or interval data. O Total Time: The amount of time the chronograph or interval timer was running during your workout in Chrono or Interval Timer Modes. O Time in Zone: The amount of time during a workout when your heart rate is between the lower and upper target zone limits you set. For an interval workout you may set each interval to a different target zone, so Review Mode will show the sum of the time in zone for the various zones for each interval. O Average Heart Rate: The average heart rate achieved during a workout. 39 W248_NA_EN.qxp 8/5/08 10:07 AM Page 40 O Peak Heart Rate: The highest recorded heart rate during a workout. O Minimum Heart Rate: The lowest recorded heart rate during a workout. O Total Calories: The number of calories burned during a workout. This number is dependent on the weight you entered when you set your Heart Rate Monitor, your heart rate during a workout, and the time you spent in the workout. O Average Lap: The average time for all laps recorded in a workout. O Best Lap: The shortest lap recorded during a workout. O Lap or Interval Recall: The amount of time and average heart rate for each segment of your workout. Chrono workouts include lap data and Interval workouts include interval data. If the Interval workout is set to Repeat, the watch will also display the interval repeat number. O Recovery Heart Rate: The result of the most recent automatic recovery heart rate calculation when running the chronograph or interval timer. Manual recovery calculations are not stored. HRM Setup HRM Setup Mode allows you to select and set key pieces of personal data that will be tracked by your Heart Rate Monitor. You can also pair the watch to your Heart Rate Sensor. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, digit, or setting group. START/SPLIT Press to select a target heart rate zone or increase or toggle a setting item. STOP/RESET/SET Press to start or complete the setting process. HEART RATE Press to initiate the pairing process or decrease or toggle the setting item. Device Pairing Pairing is required to ensure that your watch does not receive data transmitted by someone elses chest strap. Note: Pairing should be performed before your very first use, and after a battery change for either the Heart Rate Sensor or the watch. It does not need to be performed before each workout. To pair your watch to your chest strap, use the following procedure:
40 41 W248_NA_EN.qxp 8/5/08 10:07 AM Page 42 1. Remove the chest strap from your body, and let it sit for at least five minutes to ensure it is completely shut down. 2. Find a location far away from any other Heart Rate Monitor chest straps that may be transmitting. 3. On the watch, repeatedly press the MODE button until HRM Setup appears in the top line of the display. To properly pair the watch with the Heart Rate Sensor, you must go directly to HRM Setup Mode without stopping at any other mode first. 4. Press and hold the HEART RATE button. The message HOLD TO PAIR should appear for about two seconds, followed by the instructions WEAR STRAP, then PRESS MODE TO PAIR WATCH WITH STRAP. 5. Press the MODE button. A message saying WAIT FOR BEEP should appear. The watch is now searching for a chest strap with which to pair. 6. Now pick up your chest strap and hold it firmly with your thumbs touching the sensor pads that normally contact your chest. Rub your thumbs back and forth across the sensor pads a few times. This contact should be enough to start the strap transmitting. If the pairing operation completes successfully, PAIRING DONE will appear on the display and a confirmation tone will sound. If for some reason the pairing fails, repeat the above steps immediately beginning with step 4. 7. 42 Selecting a Target Heart Rate Zone You can choose one of the preset target heart rate zones or set the manual target heart rate zone for a more customized target heart rate zone. The preset heart rate zones described in the table below correspond to your maximum heart rate (MHR) value. Zone Lower Limit Upper Limit 1 2 3 4 5 50%
60%
70%
80%
90%
60%
70%
80%
90%
100%
To choose a target heart rate zone:
1. Determine the zone you want to use by reviewing the table on page 7. 2. Press MODE until HRM Setup Mode appears. 3. Press START/SPLIT to cycle through the target heart rate zones
(labeled ZONE 1 to ZONE 5 or MANUAL). 4. For preset heart rate zones, press MODE to save your selected target heart rate zone and exit HRM Setup Mode. For the manual heart rate 43 W248_NA_EN.qxp 8/5/08 10:07 AM Page 44 zone, you will need to take some additional steps described in the next section. When you leave HRM Setup Mode, the watch will use the target heart rate zone you have selected as the basis for all HRM-based calculations. This does not apply to workouts already saved before selecting a target heart rate zone. To Set a Manual Target Heart Rate Zone The manual target heart rate zone allows you to customize your lower and upper target heart rate zone limits. You might use the manual target heart rate zone when the 10% range in the preset heart rate zones is either too large or too small a range for your exercise goals. NOTE: The difference between the lower and upper limits for the manual heart rate range must be at least five beats per minute. To set the manual target heart rate zone:
1. Press MODE until HRM Setup Mode appears. 2. Press START/SPLIT until MANUAL appears. 3. Press STOP/RESET/SET to enter the setting process. You will see the word MANUAL flashing on the display. 4. Press MODE (NEXT) to begin setting the upper and lower target heart rate zones. 5. You will first see HI LIMIT: HR on the display and a three number heart 44 rate value (i.e., 140). Press START/SPLIT (+) to increase the flashing value, HEART RATE (-) to decrease the flashing value, or MODE (NEXT) to move to the next part of the value. 6. When you have finished setting the three number value for the upper end of the heart rate, press MODE (NEXT) to move the the low end of the heart rate value. You will see LO LIMIT: HR. Press START/SPLIT (+) to increase the flashing value, HEART RATE (-) to decrease the value or MODE (NEXT) to move to the next part of the three number value. 7. When you have finished setting the upper and lower target heart rate zone limits, you can press STOP/RESET/SET (DONE) to save your settings and exit the setting process or you can continue to set or adjust other heart rate statistical data. To Enter Your Personal Data In addition to selecting a target heart rate zone, it is important that you set your weight, maximum heart rate, heart rate display, and heart rate zone alert. Accurate information used by these options helps tailor your Heart Rate Monitor to your specific fitness needs. 1. Press MODE until HRM Setup Mode appears. 2. Press STOP/RESET/SET to enter the setting process. You will see your selected target heart rate zone flashing on the display. 3. Press MODE (NEXT) to begin setting your personal data and settings. 45 W248_NA_EN.qxp 8/5/08 10:07 AM Page 46 4. Make the desired adjustment by pressing START/SPLIT (+) or HEART RATE (-). In some setting groups pressing START/SPLIT (+) will increase a value and pressing HEART RATE (-) will decrease a value. At other times pressing START/SPLIT (+) or HEART RATE (-) will toggle between two options or cycle through a setting group. 5. Press MODE (NEXT) to move to the next digit or setting group you want to set. 6. Press STOP/RESET/SET to save your changes and exit the setting process. 7. Press MODE to exit HRM Setup. For this Heart Rate Monitor you can make the adjustments described in the table on the next page. 46 Setting Group Display Description Weight Maximum Heart Rate BPM Format Heart Rate Zone Alert You can enter your current weight and choose whether your weight appears in pounds (lbs) or kilograms (kg) This number is used to help calculate how many calories you burn during your activity. Your recorded weight cannot go below 22 lbs (10 kg) or above 550 lbs (250 kg). Your maximum heart rate value is used as a reference for displaying your heart rate in terms of percent of maximum (%). This number cannot be below 80 or above 240 beats per minute (BPM). You can choose whether your heart rate will display as beats per minute (BPM) or percent of maximum (% OF MAX). You can choose whether or not to have the watch alert you when you go above or below your selected target heart rate zone. HRM Setup Notes & Tips O At any time during the setting process, you can save your changes and return to the main heart rate display by pressing STOP/RESET/SET
(DONE). 47 W248_NA_EN.qxp 8/5/08 10:07 AM Page 48 O While setting the watch, if you do not press any buttons on the watch for a period of 2 to 3 minutes, the watch will automatically save whatever changes you have made and exit the setting process. O If a setting falls either above or below the limits for setting heart rate or weight the watch will automatically correct the setting to match watch limits. Auto correction may lead to unpredictable results. Check your watch settings. Alarm 1, 2, or 3 You can use your watch as an alarm clock for up to three separate alarms, accessed as separate modes. You can set an alarm to sound at the same time every day, or only weekdays, weekends, or even only one day a week. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to start or complete the setting process. MODE Press to move to the next mode, digit, or setting group. START/SPLIT Press to increase or toggle the setting value or turn an the alarm ON or OFF. 48 HEART RATE Press to decrease or toggle the setting value. When the watch reaches the scheduled time, the alarm tone sounds and the INDIGLO night light flashes for a period of 20 seconds. To help you identify which alarm has sounded, each alarm has a unique melody. To Set the Alarm 1. Press MODE until Alarm Mode 1, 2, or 3 appears. 2. Press STOP/RESET/SET until ALARM SET and then SET briefly appear on the display followed by time with the hour value flashing. 3. Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART Rate (-). 4. Press MODE (NEXT) to move to the minute value. 5. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. 6. Press MODE (NEXT) to move to the AM/PM value (if you have set the watch to 12-hour format). 7. Press START/SPLIT (+) or HEART RATE (-) to toggle between AM and PM. 8. Press MODE (NEXT) to move to the alarm type value. 9. Press START/SPLIT (+) or HEART RATE (-) to move among the alarm types. Alarm types include:
49 W248_NA_EN.qxp 8/5/08 10:07 AM Page 50 O DAILY will sound every day at a specified time;
O WEEKDAYS will sound Monday through Friday at same selected time;
O WEEKENDS will sound Saturday and Sunday at the same selected time; or O Once a week alarm (i.e., MON, TUES, WED...) will sound on a specified day at a specified time. 10. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. Alarm Mode Notes & Tips O To turn an alarm ON or OFF without entering the setting state, press START/SPLIT while in Alarm Mode. O If you change any alarm settings, you automatically turn the alarm on. O When you set the alarm, the alarm clock icon a appears on the display in Time of Day Mode. O While the alarm sounds, you can silence it by pressing any button. O The once a week alarm (i.e., MON, TUES, WED...) is especially useful for reminding you about appointments. O If you do not silence the alarm before the alert finishes, a backup alarm will sound after 5 minutes. Sync This mode allows you to transfer your workout data to Timex Trainer software when used with the optional Timex Data Xchanger USB device. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode. START/SPLIT Press to cancel the search for or sync with a PC once the sync process has begun. STOP/RESET/SET Press to cancel the search for or sync with a PC once the sync process has begun. HEART RATE Press to enable the receiver and start searching for a PC. NOTE: Once you have initiated the sync process, you can press any button to cancel. You will see the message SYNC CANCEL. The watch will beep, the receiver will shut down, and the watch will return to the SYNC READY state. 50 51 W248_NA_EN.qxp 8/5/08 10:07 AM Page 52 To Sync the watch with a PC 1. Make sure the Data Xchanger USB device is plugged into a USB port on your computer and the Timex Trainer device agent desktop software is running. 2. Press MODE until Sync Mode appears. 3. You will see the message SYNC READY indicating the watch is ready to initiate communication with a PC. 4. Press HEART RATE to begin the sync process. 5. The watch will suspend and reset all other watch activity and begin searching for a PC. You will see the message SEARCHING FOR PC. 6. Plug the USB device into a computer and open the device agent software. 7. When the link is established with a PC, the watch will display the device message SYNCING WATCH until the sync process is finished at which time the watch will display the message SYNCING DONE. The watch will sound an alert and return to the SYNC READY state. Sync Error Messages If an error is encountered during the communication process, the watch will generate an alert and briefly display an error message, before returning to the READY state. Following is a list of the error messages and some suggestions for remedies:
HARDWARE ERROR: This message appears if there is an internal error with the watchs radio transceiver. Contact Timex Customer Service. SYNC ERROR: This message indicates that a communication error was encountered. This is usually caused by interference from a wireless device such as a cordless phone, wireless keyboard or mouse, or Bluetooth accessory. LINK TO PC BUSY: This message will appear if the PC is already in communication with another Timex watch. If this message appears regularly and you are certain that there are no other Timex watches within 20 feet of your PC, contact Timex Customer Service. NO PC FOUND: If the watch is unable to establish a link to your PC within 30 seconds, it will display this message. Check to make sure that the device agent software is running and that the Timex Data Xchanger USB is plugged into a working USB port. You may also try removing the Data Xchanger and plugging it in again before retrying the sync process. 52 53 W248_NA_EN.qxp 8/5/08 10:07 AM Page 54 Care & Maintenance Watch Battery Replacement When the battery of the watch is running low, the display or INDIGLO night-light will dim. This watch uses a CR2032 lithium battery. To avoid the possibility of permanently damaging the watch, TIMEX STRONGLY RECOMMENDS TAKING YOUR HEART RATE MONITOR WATCH TO A LOCAL RETAILER OR JEWELER TO HAVE THE BATTERY REPLACED. INDIGLO night-light Press the INDIGLO button to activate the night light. This patented (U.S. Patent Numbers 4,527,096 and 4,775,964) electroluminescent technology illuminates the watch display at night and in low light conditions. Water Resistance O Your 100 Meter Water Resistant watch withstands water pressure to 140 p.s.i. (equals immersion to 328 feet below sea level). O The watch is only water-resistant as long as the lens, pushbuttons, and case remain intact. O Timex recommends rinsing your wrist monitor with fresh water after exposure to salt water. WARNING: TO MAINTAIN WATER-RESISTANCE, DO NOT PRESS ANY BUTTONS UNDER WATER. Heart Rate Sensor Strap Maintenance Rinse Heart Rate Sensor and strap in fresh water to avoid build up of materials that can interfere with the measurement of your heart rate. Transmitter Battery Life and Replacement Battery life of the transmitter should exceed two years, based upon using it an hour a day. Greater usage will shorten the battery life. Replace transmitter battery when any of the following occur:
The watch no longer receives heart rate information from the chest transmitter when properly worn on the chest. Error messages (COMM ERR, SIGNAL LOST) appear with increased frequency on the display. Battery Replacement NOTE: Youll need to have a device (such as a watch) capable of displaying heart rate information to verify that the new battery has been inserted correctly. Use a coin to open the battery compartment cover (back of sensor). Insert new battery (CR2032 or equivalent) with + facing you. 54 55 W248_NA_EN.qxp 8/5/08 10:07 AM Page 56 Push the reset button next to the battery by using a toothpick or straightened paper clip. Reinstall battery cover. Perform quick test of the unit:
1. Move away from sources of electrical or radio interference. 2. Liberally moisten the Heart Rate Sensor pads and put the chest strap around your chest, securely against your skin. 3. Activate the heart rate monitor function on the watch. 4. Within a few seconds, the heart symbol on the watch display should begin flashing, indicating that the sensor is active. This confirms that the battery was installed correctly. NOTE: A heart rate value does not need to appear on the display during this test. IF FLASHING HEART DOES NOT APPEAR ON WATCH:
Press the reset switch in the battery compartment again and replace the battery cover. Reinstall the battery, and repeat test procedure above. Water Resistance The Heart Rate Sensor withstands water pressure to 140 p.s.i. WARNING:
The Heart Rate Sensor will not display heart rate when operated under water. 56 Warranty & Service Timex International Warranty (U.S. Limited Warranty) Your Timex Heart Rate Monitor is warranted against manufacturing defects by Timex for a period of ONE YEAR from the original purchase date. Timex Group USA, Inc. and its worldwide affiliates will honor this International Warranty. Please note that Timex may, at its option, repair your Heart Rate Monitor by installing new or thoroughly reconditioned and inspected components or replace it with an identical or similar model. IMPORTANT: PLEASE NOTE THAT THIS WARRANTY DOES NOT COVER DEFECTS OR DAMAGES TO YOUR HEART RATE MONITOR:
1. after the warranty period expires;
2. if the Heart Rate Monitor was not originally purchased from an authorized Timex retailer;
from repair services not performed by Timex;
from accidents, tampering or abuse; and lens or crystal, strap or band, Heart Rate Monitor case, attachments or battery. Timex may charge you for replacing any of these parts. 3. 4. 5. THIS WARRANTY AND THE REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES, EXPRESS OR IMPLIED, 57 W248_NA_EN.qxp 8/5/08 10:07 AM Page 58 INCLUDING ANY IMPLIED WARRANTY OF MERCHANTABILITY OR FITNESS FOR PARTICULAR PURPOSE. TIMEX IS NOT LIABLE FOR ANY SPECIAL, INCIDENTAL OR CONSEQUENTIAL DAMAGES. Some countries and states do not allow limitations on implied warranties and do not allow exclusions or limitations on damages, so these limitations may not apply to you. This warranty gives you specific legal rights and you may also have other rights which vary from country to country and state to state. To obtain warranty service, please return your Heart Rate Monitor to Timex, one of its affiliates or the Timex retailer where the Heart Rate Monitor was purchased, together with a completed original Repair Coupon or, in the U.S. and Canada only, the completed original Repair Coupon or a written statement identifying your name, address, telephone number and date and place of purchase. Please include the following with your Heart Rate Monitor to cover postage and handling (this is not a repair charge): a US$ 8.00 check or money order in the U.S.; a CAN$7.00 cheque or money order in Canada; and a UK2.50 cheque or money order in the U.K. In other countries, Timex will charge you for postage and handling. NEVER INCLUDE ANY ARTICLE OF PERSONAL VALUE IN YOUR SHIPMENT. For the U.S., please call 1-800-328-2677 for additional warranty information. For Canada, call 1-800-263-0981. For Brazil, call +55 (11) 5572 9733. For Mexico, call 01-800-01-060-00. For Central America, the Caribbean, Bermuda and the Bahamas, call (501) 370-5775 (U.S.). For Asia, call 852-2815-0091. For the U.K., call 44 208 687 9620. For 58 Portugal, call 351 212 946 017. For France, call 33 3 81 63 42 00. For Germany, call 49 7 231 494140. For the Middle East and Africa, call 971-
4-310850. For other areas, please contact your local Timex retailer or Timex distributor for warranty information. In Canada, the U.S. and in certain other locations, participating Timex retailers can provide you with a postage-paid, pre-addressed Heart Rate Monitor Repair Mailer for your convenience in obtaining factory service. Service If your Timex Heart Rate Monitor should ever need servicing, send it to Timex as set forth in the Timex International Warranty or addressed to:
HOTLINE WATCH SERVICE, P.O. Box 2740, Little Rock, AR 72203 For service questions, call 1-800-328-2677. For your convenience in obtaining factory service, participating Timex retailers can provide you with a pre-addressed Heart Rate Monitor Repair Mailer. See the Timex International Warranty for specific instructions on the care and service of your Timex Heart Rate Monitor. Should you need a replacement strap or band, call 1-800-328-2677. 59 W248_NA_EN.qxp 8/5/08 10:07 AM Page 60 THIS IS YOUR REPAIR COUPON. KEEP IT IN A SAFE PLACE. TIMEX INTERNATIONAL WARRANTY REPAIR COUPON Original Purchase Date:
(attach a copy of sales receipt, if available) Purchased By:
(name, address, telephone number) Place of Purchase:
(name and address) Reason for Return:
FCC Notice (U.S.) / IC Notice (Canada):
This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. 60 Warning: Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user's authority to operate the equipment. NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures:
Reorient or relocate the receiving antenna. Increase the separation between the equipment and receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio TV technician for help. This Class [B] digital apparatus complies with Canadian ICES-003.Cet appareil numrique de la classe [B] est conforme la norme NMB-003 du Canada 61 W248_NA_EN.qxp 8/5/08 10:07 AM Page 62 Declaration of Conformity Manufacturers Name:
Manufacturers Address:
Timex Group USA, Inc. 555 Christian Road Middlebury, CT 06762 United States of America Timex Ironman Race Trainer Digital Heart Rate Monitor M843, M844, M501, M502 declares that the product:
Product Name:
Model Numbers:
conforms to the following specifications:
R&TTE: 1999/05/EC Standards:
ETSI EN 300 330-1 - V1.3.1 (EMC) & (ERM) ETSI EN 300 330-2 - V1.1.1 (EMC) & (ERM) Supplemental Information: The product herewith complies with the requirements of the Radio & Telecommunications Terminal Equipment Directive 1999/05/EC, the Low Voltage Directive 73/23/EEC, and the EMC Directive 89/336/EEC and carries the 7 marking accordingly. Agent:
Brian J. Hudson Director, New Products Engineering Date: 03 July, 2008, Middlebury, Connecticut, U.S.A. LVD: 73/23/EEC Standards:
EMC: 89/336/EEC Standards:
CENELEC EN 60950-1 CENELEC EN 55022:1998 CENELEC EN 55024-1998 EN 61000-4-2 - ESD EN 61000-4-3 - RF Radiated Immunity EN 61000-4-8 - Magnetics 62 63
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W248_NA_CVR.qxd 8/5/08 10:07 AM Page CV1 e d i u g r e s u r o t i n o m e t a r t r a e h l a t i g i d Digital Heart Rate Monitor English Franais Espaol page 1 page 69 pgina 145 A N 0 0 0 5 9 0
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W 2008 Timex Group, USA, Inc. TIMEX, TRIATHLON and NIGHT-MODE are registered trademarks of Timex Group USA, Inc. INDIGLO is a registered trademark of Indiglo Corporation in the US and other countries. IRONMAN is a registered trademark of World Triathlon Corporation. HEART ZONES is a registered trademark of Sally Edwards. The ANT and ANT+Sport logos are trademarks of Dynastream Innovations Inc. W248_NA_EN.qxp 8/5/08 10:07 AM Page i Table of Contents Overview . 1 New Features . 1 A Fit Heart . 2 Watch Buttons . 3 INDIGLO night-light with Night-Mode feature . 4 Display Icons . 4 Resources . 5 Determining Your Optimal Heart Rate Zone . 7 Heart Rate Monitor Setup and Use . 8 To Prepare Your Heart Rate Monitor for First Use . 9 To Use Your Heart Rate Monitor . 10 NO HRM DATA Message . 11 Time of Day . 12 To Set or Adjust Time, Date, and Audibles . 13 To Switch Time Zones . 15 Heart Rate Data When Using Time of Day Mode . 16 Time of Day Notes & Tips . 16 Time of Day Example . 17 W248_NA_EN.qxp 8/5/08 10:07 AM Page ii Chrono . 18 Chrono Terminology . 18 To Operate the Chrono . 19 Heart Rate Data When Using Chrono Mode . 20 Chronograph Display Format . 21 Chrono Mode Notes & Tips . 21 Chrono Mode Example . 22 Interval . 23 Interval Terminology . 23 To Set or Adjust Intervals . 24 To Operate the Interval Timer . 26 Heart Rate Data When Using Interval Mode . 26 Interval Mode Notes & Tips . 27 Interval Mode Example . 29 Timer . 30 To Set the Timer . 30 To Operate the Timer . 31 Timer Mode Notes & Tips . 33 Timer Mode Example . 34 Recovery . 34 About Recovery Heart Rate . 34 To Manually Determine a Recovery Heart Rate . 35 Review . 37 About Review Mode . 37 To Review Workout Data . 38 Review Mode Data . 39 HRM Setup . 41 Device Pairing . 41 Selecting a Target Heart Rate Zone . 43 To Set a Manual Target Heart Rate Zone . 44 To Enter Your Personal Data . 45 HRM Setup Notes & Tips . 47 Alarm 1, 2, or 3 . 48 To Set the Alarm . 49 Alarm Mode Notes & Tips . 50 Sync . 51 To Sync the watch with a PC . 52 Sync Error Messages . 53 Care & Maintenance . 54 Watch Battery Replacement . 54 INDIGLO night-light . 54 Water Resistance . 54 Heart Rate Sensor Strap Maintenance . 55 Transmitter Battery Life and Replacement . 55 Battery Replacement . 55 W248_NA_EN.qxp 8/5/08 10:07 AM Page iv Warranty & Service . 57 Declaration of Conformity . 62 Overview Congratulations!
The Ironman Triathlon Digital Heart Rate Monitor is like hiring a personal trainer. This high-tech tool is designed for demanding athletes like you to measure how you track against your workout goals and offers you the ability to track, store, and analyze key indicators of your personal fitness level for up to 50 laps. You will find your Heart Rate Monitor is a user-friendly fitness tool. But, like any new device, you should take the time to familiarize yourself with its components to optimize its usefulness. So, check out the features and functions of your Heart Rate Monitor to develop a basic understanding of this fitness tool. But most of all, enjoy your new partner on the road to increased fitness!
New Features The Ironman Triathlon Digital Heart Rate Monitor features a 10-workout memory that gathers elapsed time and heart rate data when you run its chronograph or interval timer. What makes this interval timer unique is that each of the linked segments can be set for both heart rate zone and duration, so your workout can incorporate time-and-effort training guidance - just like having a coach on your wrist. In addition to standard heart rate monitor features, your Ironman 1 W248_NA_EN.qxp 8/5/08 10:07 AM Page 2 Triathlon Digital Heart Rate Monitor allows you to lock one or more of your workouts to reduce accidental deletion. The watch also has an optional two-way wireless communication link. With two-way communication, you can upload data from the watch to PC/Mac or download settings from a PC/Mac to the watch. The link radio provides seamless digital wireless communication, reliable connections, and data transmissions between the watch and other ANT+Sport devices. A Fit Heart Recent fitness findings indicate that anyone can get fit and stay fit without being overzealous. It can be as simple as:
O Exercising 3 to 4 times per week. O Exercising for 30 to 45 minutes during each exercise session. O Exercising at the appropriate heart rate. Heart rate represents the effects of exercise on all parts of the body. Selecting the appropriate heart rate zone conditions the heart, lungs, and muscles to perform at optimal levels to get and keep your body in shape. Your Heart Rate Monitor can show you when you are in the exercise zone you choose and signal you when you are not. It can help keep your body exercising at an intensity level that can help you achieve your desired fitness objectives without over- or under-exercising. 2 WARNING:
This is not a medical device and is not recommended for use by persons with serious heart conditions. Consult your physician before beginning any exercise program. Interference with the radio signal, poor contact between your skin and the Digital Heart Rate Sensor, or other factors may prevent accurate transmission of heart rate data. Watch Buttons INDIGLO BUTTON MODE STOP/RESET/SET HEART RATE START/SPLIT 3 W248_NA_EN.qxp 8/5/08 10:07 AM Page 4 NOTE: The specific use for these buttons varies by mode. Refer to each mode for more information on how to use the watch buttons. INDIGLO night-light with Night-Mode feature In any watch mode, pressing the INDIGLO button activates the INDIGLO night-light and illuminates the watch while holding the button. Press and hold the INDIGLO button until you hear a beep to activate the Night-
Mode feature. When the Night-Mode feature is active, pressing any watch button will light the watch face for a period of three to six seconds. The Night-Mode feature will remain active for seven to eight hours after activation. To deactivate before the eight hour time frame has elapsed, press and hold the INDIGLO button until you hear a beep. Display Icons g The heart icon indicates that the Heart Rate Sensor is operating. W The stopwatch icon indicates that the watch is timing your workout in Chrono Mode. H The hourglass icon indicates that the watch is timing your workout in Interval or Timer Mode. J The repeat icon indicates you have set the timer to repeat at the end of a countdown cycle in Interval or Timer Mode. 4 a The alarm clock icon indicates you have set the alarm to alert you at a designated time. q The speaker icon appears when you have set the watch to alert you when you go above or below your specified heart rate zone during a workout. 5 The antenna icon appears when the watch is synchronized with the Heart Rate Sensor. l The lock icon appears when you have locked a workout so it does not get overwritten by another workout. e The hourglass with heart icon appears when the watch is timing a recovery. k The crescent moon icon appears when you enable the INDIGLO Night-Light with Night-Mode feature. Resources Print Resources In addition to this manual, your Heart Rate Monitor includes these valuable resources:
O Heart Zones Tools for Success (U.S. customers only): Information concerning how to use your Heart Rate Monitor in conjunction with the Heart Zones Training System fitness program, meant to help you to increase the strength and endurance of your heart. 5 W248_NA_EN.qxp 8/5/08 10:07 AM Page 6 Web Resources Timex websites offer beneficial information to help you optimize your Heart Rate Monitor. O Register your product at www.timextrainer.com. O Visit www.timextrainer.com for more on Timex Health & Fitness products, Timex sports watches, and training information. 6 Determining Your Optimal Heart Rate Zone Zone Goal
%
Benefit 1 2 3 4 5 50% to 60%
Light exercise Maintain a healthy heart and get fit 60% to 70%
Weight management Lose weight and burn fat 70% to 80%
Aerobic base building 80% to 90%
Optimal conditioning 90% to 100% Elite athletic training Increase stamina and aerobic endurance Sustain excellent fitness condition Achieve superb athletic condition There are five basic heart rate target zones described in the table above. Simply select a zone that matches your percent of maximum (%) heart rate based on the fitness goal you want to achieve during a particular exercise. Before you can set your zone, you first need to determine your maximum heart rate. You can use many methods to estimate your maximum heart rate. The booklet Heart Zones Tools For Successincluded in your Heart Rate Monitor packaging (U.S. customers only) provides excellent procedures and Timex recommends you use one of these methodologies. You might consider using the government recommended age-based method. 7 W248_NA_EN.qxp 8/5/08 10:07 AM Page 8 Begin with the number 220 and then subtract your age. For instance, a 35 year old would begin with 220 and subtract 35 (the persons age), which gives an estimated maximum heart rate of 185. Once you know your maximum heart rate, you can enter it in HRM Setup Mode and the watch will automatically setup your zones as described in the table on the previous page. Heart Rate Monitor Setup and Use Chrono and Interval Timer Modes collect heart rate data and record detailed statistics for a workout. The Heart Rate Monitor can store information for up to 10 workouts. NOTE: The watch will collect heart rate data without the Chrono or Interval Timer running. This information will not be available in Review Mode, but can be transferred from the watch to a PC/Mac (Timex Data Xchanger USB device is required). If you have an optional USB device, you can upload workout data to a PC/Mac for storage and viewing. When the watch can store less than five hours, or only three more sessions, of heart rate data, the watch will display the MEMORY LOW message. When the watch has reached its storage capacity limits, the display will read MEMORY FULL. When the watch is not used with a PC/Mac these messages will be skipped. Unless you lock a workout, you will automatically over-write an older workout when you have reached your 10-workout limit. 8 To Prepare Your Heart Rate Monitor for First Use Once you have determined your fitness goals and maximum heart rate, Timex recommends you pair the watch with your Heart Rate Sensor, set the time, and set other important data in HRM Setup Mode before using your Heart Rate Monitor. Note: For best results, Timex recommends that you wash your heart rate sensor in warm soapy water to remove any manufacturing oils before using for the first time. O Pairing the watch and Heart Rate Sensor: Timex recommends that you pair the Heart Rate Sensor and watch to minimize the possibility of picking up a signal from another persons Heart Rate Sensor. To accurately pair the watch with the Heart Rate Sensor, go immediately to HRM Setup Mode prior to stopping at or using any other mode. For more information on pairing, see pages 40 to 41. O Setting the Time of Day: The Heart Rate Monitor uses the time set on the watch to record data. To ensure you are recording data at the correct time, set the watch for your local time in Time of Day Mode. For more information on Time of Day Mode refer to pages 12 to 17. O Entering Your Personal Data: Before using your watch it is important to enter your weight and maximum heart rate in HRM Setup Mode. This will allow you to tailor your Heart Rate Monitor to your personal parameters. For information on HRM Setup Mode, refer to pages 44 to 46. 9 W248_NA_EN.qxp 8/5/08 10:07 AM Page 10 To Use Your Heart Rate Monitor 1. Wet the Heart Rate Sensor pads. 2. Center the Sensor on your chest with the Timex logo facing up and out and fasten it firmly, just below your sternum. 3. Press the MODE button until your desired mode appears. You can view heart rate information in Time of Day, Chrono, Interval Timer, or Timer Modes. 4. Press the HEART RATE button on your watch. The antenna icon will appear on the display indicating the watch is searching for a signal from the Heart Rate Sensor. When the watch begins receiving a signal, a pulsing heart icon will appear on the display. In certain modes, the watch will automatically search for a Heart Rate Sensor when you enter the mode. NOTE: The watch automatically records your heart rate and other statistical data about your workout (available in Review Mode) when you use Chrono and Interval Timer Modes. 5. Press the START/SPLIT button and begin your workout. 6. If the watch is set to alert you when you go above or below your chosen target heart rate zone press and hold HEART RATE to turn the audible alert off. Otherwise it will continue beeping until you return to your target zone. When you are turning the audible alert off, you will 10 see the message HOLD FOR ALERT OFF. Conversely, when turning the audible alert on, you will see the message HOLD FOR ALERT ON. 7. When you have finished your workout, press the STOP/RESET/SET button to stop recording data for the workout if you are using Chrono or Interval Timer Modes. 8. Remove the Heart Rate Sensor from your chest and the watch will stop recording further heart rate data in approximately one minute. 9. Press MODE until you see Review Mode. This Mode includes heart rate and other statistical data about your workout. See pages 36 to 39 for more information about Review Mode. NO HRM DATA Message If the watch is not receiving heart rate information, you may receive the message NO HRM DATA on the watch display. Try the following:
O Shorten the distance between the watch and the Heart Rate Sensor. O Adjust the position of the Heart Rate Sensor and elastic chest strap. O Make sure the Heart Rate Sensor pads are wet or use conductive gel. O Check the battery in the Heart Rate Sensor and replace it if necessary. O Move away from other heart rate monitors or other sources of radio or electrical interference. 11 W248_NA_EN.qxp 8/5/08 10:07 AM Page 12 Time of Day Your watch can act as an ordinary timepiece, displaying the time, date, and day for two different time zones using a 12- or 24-hour format. STOP/RESET/SET Press to start or complete the setting process. HEART RATE Press to activate the Heart Rate Monitor, decrease or toggle the setting item, or switch display views. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, setting option, digit, or group. START/SPLIT Press to peak at or switch time zones or increase or toggle a setting item. 12 To Set or Adjust Time, Date, and Audibles 1. Press MODE until Time of Day Mode appears, showing the current time. 2. Press and hold STOP/RESET/SET until the words HOLD TO SET briefly appear on the display followed by SET then SET TIME with the number 1 or 2 flashing in the lower right corner. 3. PRESS START/SPLIT (+) or HEART RATE (-) to toggle between the primary (1) and secondary (2) time zones. 4. Press MODE (NEXT) to begin setting the time for the chosen time zone. The time will appear on the display with the hour value flashing. 5. Make the desired adjustment as indicated in the tables on the next two pages. 6. Press MODE (NEXT) to move to the next setting option. 7. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. For this watch, you can make the Time of Day adjustments described in the tables that appear on the next two pages. NOTE: To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-). 13 W248_NA_EN.qxp 8/5/08 10:07 AM Page 14 Setting Group Adjustment Setting Group Adjustment Hour Minute Second Month Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. Press START/SPLIT (+) or HEART RATE (-) to reset the seconds to zero. Press START/SPLIT (+) to move forward through the months or HEART RATE (-) to move backward through the months. Appearance of the Month and Day Press START/SPLIT (+) or HEART RATE (-) to toggle between the appearance options for the month and the day. The options include: Month Day (MM-DD) or Day Month
(DD.MM). For example, March 15 can appear as 3-15 (MM-
DD) or 15.3 (DD.MM). Hourly Chime Press START/SPLIT or HEART RATE to toggle between turning the chime on and off. When turned on, the watch will emit a beep every hour on the hour. Day of the Month Press START/SPLIT (+) to move forward through the days of the month or HEART RATE (-) to move backward through the days of the month. Button Beep Press START/SPLIT or HEART RATE to toggle between turning the button beep on and off. When you turn the button beep on, the watch will emit a beep every time you press a button other than the INDIGLO button. Year Press START/SPLIT (+) to increase the year value or HEART RATE (-) to decrease the year value. 12- or 24-Hour Format Press START/SPLIT (+) or HEART RATE (-) to toggle between the 12- and 24-hour formats. In the 12-hour format the AM and PM time indicators will also appear to the right of the seconds on the time display. To Switch Time Zones The watch can track two time zones (T1 and T2). To look at the second zone in Time of Day Mode, press START/SPLIT. T1 or T2 will flash in the lower right corner indicating the alternate time zone. You can switch from T1 to T2 or T2 to T1 by using these steps:
14 15 W248_NA_EN.qxp 8/5/08 10:07 AM Page 16 1. Press and hold START/SPLIT until T1 or T2 appears and flashes. 2. Continue to hold until the time switches and the watch beeps. Heart Rate Data When Using Time of Day Mode When using the watch with the Heart Rate Sensor, you can change the Time of Day Mode display by pressing the HEART RATE button. Choose from:
1. Heart Rate over Time of Day;
2. Time of Day over Heart Rate 3. Heart Rate only; or 4. Time of Day with Day/Month/Date. NOTE: While you can see current heart rate information in Time of Day Mode, the watch is not collecting any data that you can view in Review Mode. Time of Day Notes & Tips O You can return to Time of Day Mode from any other mode on the watch by pressing MODE until the time of day appears. O The watch does not automatically adjust for Daylight Savings Time. When switching between Standard Time and Daylight Savings Time, you must manually adjust the hour value. O At any time during the setting process, you can save your changes and return to the main time display by pressing STOP/RESET/SET. 16 O While setting the watch, if you do not press any buttons on the watch for a period of 2 to 3 minutes, the watch will automatically save whatever changes you have made and exit the setting process. O During a Leap Year, the watch will automatically move from February 28 to February 29. For other years, the watch will move from February 28 to March 1. O Alarms are triggered by the time set in Time of Day Mode. Time of Day Example Assume that you live in San Francisco and work with a client in New York. Like all busy people, it is imperative you keep track of time, so you set T1 to your local time. But it is also important to have a quick reminder of your clients time, so you set T2 to New York time. With both time zones available, you can quickly check your clients time or even switch your watch to display T2 when you travel to New York. 17 W248_NA_EN.qxp 8/5/08 10:07 AM Page 18 Chrono Chrono Mode operates as the main workout data center for your watch. It can record elapsed time for up to 100 hours. It can also record information for up to 50 laps. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to stop or pause the chrono, save chrono data and clear the chrono, or change chrono format MODE Press to move to the next mode or quickly display a new lap or split. START/SPLIT Press to begin timing, take a lap or split, or continue timing after a pause. HEART RATE Press to switch display views. Chrono Terminology O Chronograph: The chronograph records timed segments for the duration of your workout. O Lap: Lap time records the time or duration of individual segments of your workout. O Split: Split time records the total elapsed time since the beginning of your current workout. 18 O Taking a lap or split: When you take a lap or split, the chronograph records the time for the current segment and automatically begins timing a new one. To Operate the Chrono 1. Press MODE until CHRONO appears. 2. Press and hold STOP/RESET/SET to save chrono data (if necessary) and reset the chrono. 3. Press START/SPLIT to begin timing. 4. Press START/SPLIT again to take a lap or split. The watch will display the lap or split number and average heart rate (for the lap or split) if receiving data from the Heart Rate Sensor. 5. Press MODE to immediately display new lap or split information OR wait a few seconds and the watch will automatically begin to display data for a new lap or split. 6. Press STOP/RESET/SET to stop timing when you want to take a break or you reach the end of your workout. NOTE: The recovery heart rate timer will begin automatically (for 30 seconds or 1-, 2-, 5-, or 10-minutes, as user-specified) after pressing STOP/RESET/SET if the watch is receiving data from the Heart Rate Sensor. For more information about recovery heart rate, see pages 33 to 35. 19 W248_NA_EN.qxp 8/5/08 10:07 AM Page 20 7. Press START/SPLIT to continue timing OR press and hold STOP/RESET/SET to clear the chronograph display and set it back to zero. This also saves chrono data in the watch database. NOTE: If all workouts are locked you will see the message WORKOUTS LOCKED - UNLOCK IN REVIEW. In this instance, the watch cannot save any data for a workout. Heart Rate Data When Using Chrono Mode When you operate the watch in Chrono Mode with the Heart Rate Sensor, you will accumulate heart rate related data in Review Mode, including:
1. Amount of time your heart rate stays within your target heart rate zone
(shown as IN ZONE in Review Mode);
2. The average heart rate for the complete time the Heart Rate Sensor was operating and the chronograph was running (shown as AVERAGE in Review Mode);
3. The average heart rate for each recorded lap (shown as LAP DATA in Review Mode); and 4. Peak and minimum heart rates for the complete time the Heart Rate Sensor was operating and the chronograph was running (shown as PEAK and MINIMUM in Review Mode) Chronograph Display Format You can set the Chronograph to show either the lap or split time on the lower display line. 1. Stop and reset the Chronograph. 2. Press and release the STOP/RESET/SET button. You will see FORMAT on the display, followed by SET, and then the current format setting. 3. Press START/SPLIT (+) to select the format you would like. 4. Press STOP/RESET/SET (DONE) to save your setting and return to the Chrono. Note that although the format setting implies that Chrono time values are shown in both the upper and lower display lines, when using the Chrono without the heart rate sensor, the upper display line is reserved for the lap number, so only the lower line of timing information is shown. However, when using the Chrono with the heart rate sensor, it is possible to see both lap and split timing information at the same time if desired. Chrono Mode Notes & Tips O Press MODE to switch to Time of Day Mode while running the chronograph. The stopwatch icon (W) will appear to indicate the chronograph is still operating. O When the chronograph is running along with the Heart Rate Sensor you 20 21 W248_NA_EN.qxp 8/5/08 10:07 AM Page 22 can change the Chrono Mode display by pressing HEART RATE. Choose from:
1. Heart Rate over Lap/Split Time;
2. Lap/Split Time over Heart Rate;
3. Lap Time over Split Time;
4. Lap # over Lap or Split time; or 5. Heart Rate only. Chrono Mode Example Twice a week, you run in the hills behind your house and you use the chronograph to time your workout. You have divided the run into four segments: 1) from your house to the beginning of the hill, 2) from the bottom of the hill to the top of the hill, 3) from the top of the hill back down, and finally 4) from the end of the hill back home. At each of these landmarks, you press the START button to begin timing a new lap. After five weeks of storing the same workout, you are able to track your progress over time to see whether or not your time is improving for each of the lap segments. Interval Interval Timer Mode offers a flexible five-interval countdown timer that can be set to repeat up to 99 times. This mode is useful when your workout includes distinct segments such as using a run/walk method in which you run for a specified period of time and then walk for a specified period of time. STOP/RESET/SET Press to start or complete the setting process, pause or stop the interval timer, or clear and save data. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, digit, or setting option or group. START/SPLIT Press to begin timing, continue timing after a pause, or increase or toggle a setting item. Interval Terminology O Interval Training: You can use interval training to help you vary the intensity level within one workout, ultimately helping you work out longer and harder. HEART RATE Press to switch display views or decrease or toggle a setting item. 22 O Interval: Intervals relate your exercise to specific periods of time. For instance, you can run for ten minutes, walk for two, run for twenty 23 W248_NA_EN.qxp 8/5/08 10:07 AM Page 24 minutes, and then walk for five this would represent four training intervals. O Repetitions (Reps): The number of times you choose to perform an interval group. In the example above, if you choose to run the interval group three times, you will go through your series of ten, two, twenty, and five minute timings three times in sequence. This would represent 3 reps. To Set or Adjust Intervals You can set the watch to set and store up to five intervals labeled INT 1 through INT 5. 1. Press MODE until Interval Mode appears, showing the most recent interval settings. 2. Press STOP/RESET/SET until the words INT TIMER SET briefly appear on the display followed by SET followed by the current setting for Interval 1 and INT with the number 1 flashing at the top of the display. 3. PRESS START/SPLIT (+) or HEART RATE (-) to choose which of the five interval groups to set. 4. Press MODE (NEXT) to begin setting the time for the chosen interval. The current interval time will appear on the display with the hour value flashing. 5. Make the desired adjustment as indicated in the table on the next page. 6. Press MODE (NEXT) to move to the next setting option. 24 7. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. You can make the interval adjustments described in the table below. Setting Group Adjustment Interval Number Press START/SPLIT (+) to increase the interval number or HEART RATE (-) to decrease the interval number. Hour Minute Seconds Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. Press START/SPLIT (+) to increase the seconds value or HEART RATE (-) to decrease the seconds value. Heart Rate Zone Press START/SPLIT (+) or HEART RATE (-) to choose either the preset ZONE 1 to 5, the MANUAL zone, or NONE. Number of Repetitions Press START/SPLIT (+) to increase the the number of repetitions (# OF REPS) or HEART RATE (-) to decrease the number of repetitions for all intervals. 25 W248_NA_EN.qxp 8/5/08 10:07 AM Page 26 NOTE: To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-). 3. The average heart rate for each recorded interval (shown with interval times in Review Mode); and To Operate the Interval Timer 1. Press MODE until INTERVAL appears. 2. Press and hold STOP/RESET/SET to clear interval data from a previous interval workout (if necessary). 3. Press START/SPLIT to begin timing countdown for the Interval Timer
(i.e., 10, 9, 8...). 4. Press STOP/RESET/SET to stop timing when you want to take a break or you reach the end of your workout before the intervals have completed timing. 5. Press START/SPLIT to continue the countdown OR press and hold STOP/RESET/SET to save and then clear the current interval workout. Heart Rate Data When Using Interval Mode When you operate the watch in Interval Mode with the Heart Rate Sensor, you will accumulate heart-related data in Review Mode, including:
1. Amount of time your heart rate stays within your target heart rate zone
(shown as IN ZONE in Review Mode);
2. The average heart rate for the complete time the Heart Rate Sensor was operating and the interval timer was running (shown as AVERAGE in Review Mode);
26 4. Peak and minimum heart rates for the complete time the Heart Rate Sensor was operating and the interval timer was running (shown as PEAK and MINIMUM in Review Mode). Interval Mode Notes & Tips O When the watch accumulates information concerning time in target heart rate zones, the information is an aggregate for the time in all zones, not the time in zone for each individual interval. O If all workouts are locked in Review Mode you will see the message WORKOUTS LOCKED - UNLOCK IN REVIEW. In this instance, the watch cannot save any data for a workout. O With the interval timer running along with the Heart Rate Sensor you can change the Interval Mode display by pressing HEART RATE. Choose from:
1. Heart Rate over Interval Time (per interval);
2. Interval Time (per interval) over Heart Rate;
3. Heart Rate only; or 4. Interval Time over Interval Number/Repetition Number. O If an interval is set to 00:00:00, the watch will automatically skip over 27 W248_NA_EN.qxp 8/5/08 10:07 AM Page 28 that interval. For example if INT 3 is set to 00:00:00 then the watch will move from INT 2 directly to INT 4. O When you set target heart rate zones in Interval Mode, they override those set in HRM Setup Mode. For example, if you have set the watch to ZONE 2 in HRM Setup Mode but set INT 3 to ZONE 3, the watch will record heart rate data for ZONE 3 and not ZONE 2 while in Interval Mode. This is particularly important if you set the watch to alert you if you go above or below your target heart rate zone. O The repeat setting applies to the entire group of settings; you cannot have the Interval Timer repeat twice for INT 1 and only once for INT 2. Interval Mode Example For cross training purposes, you decide to add a one-hour spin session to your workout routine. You decide to use Interval Mode to help you track both time and heart rate for your workout. You set the following intervals for your workout:
Interval Time Heart Rate Zone INT 1 INT 2 INT 3 INT 4 00:05:00 NONE 00:18:00 ZONE 3 00:05:00 ZONE 5 00:05:00 ZONE 1 You use INT 1 as a warmup. INT 2 and INT 3 represent the core of your workout at an increasing heart rate goal, striving for 5 minutes of high intensity aerobic workout. Finally, INT 4 is a cool down between repetitions and at the end of the workout. In addition, you set the repetitions to 2, which allows you to repeat this workout sequence twice for a strong one-hour interval workout routine. 28 29 W248_NA_EN.qxp 8/5/08 10:07 AM Page 30 Timer Timer Mode allows you to set a fixed time from which the watch counts down to zero (i.e., 10, 9, 8, ...). In addition you can set the watch to repeat, stop or switch to Chrono Mode at the end of the countdown (if the chronograph is off and cleared) and alert you when you are halfway through a timing sequence. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to start or complete the setting process, pause or stop the timer, or clear data. HEART RATE Press to switch display views or decrease or toggle a setting item. MODE Press to move to the next mode, digit, setting option, or group. START/SPLIT Press to begin timing, continue timing after a pause, or increase or toggle a setting item. NOTE: You can press any button in Timer Mode to silence the alert that sounds when the timer reaches zero. To Set the Timer 1. Press MODE until TIMER appears. 2. Press STOP/RESET/SET until TIMER SET then SET briefly appear on the display followed by the timer with the hours value flashing. 3. Press START/SPLIT (+) to increase or toggle the values or HEART RATE
(-) to decrease or toggle the value. This applies for hours, minutes, seconds, end action, and halfway alert. NOTE: The end action setting allows you to choose how the timer operates at the completion of a timing countdown. Options include STOP, REPEAT, or CHRONO. If you choose CHRONO, the watch automatically switches to Chrono Mode at the end of the countdown
(if the chronograph is off and reset to zero) and begins operating the chronograph. NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART Rate (-). 4. Press MODE (NEXT) to move to the next value for hours, minutes, seconds, end action, and halfway alert. 5. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. To Operate the Timer 1. Press and hold STOP/RESET/SET to clear data from any previous use of the timer (if necessary). You cannot start another countdown without resetting the timer. 30 31 W248_NA_EN.qxp 8/5/08 10:07 AM Page 32 2. Press START/SPLIT to start the timer countdown. The hourglass icon H will appear on the display. 3. Pause the countdown by pressing STOP/RESET/SET. 4. Resume the countdown by pressing START/SPLIT again or reset the timer by pressing and holding STOP/RESET/SET again until the words HOLD TO RESET briefly appear on the display followed by the original countdown time. 5. When the timer reaches the halfway point (if HALFWAY ALERT is set) a brief chime will sound. 6. When the timer reaches zero, an alert will sound. Press any button to silence the alert. 7. The timer will stop after the alert if set to STOP; or The timer will begin another countdown if set to REPEAT and continue until you press STOP/RESET/SET. The display will show REP and a number (for example, REP 2). REP indicates the timer is repeating and the number indicates how many times the timer has cycled through the repeat countdown. You will also see the repeating hourglass icon I, indicating the timer is set to repeat.; or The timer will switch to Chrono Mode if the chronograph is off and cleared. You will see the stopwatch icon W indicating the timer will switch modes at the end of the countdown and the hourglass icon H indicating the timer is operating. Timer Mode Notes & Tips O You can press MODE within Timer Mode to switch the display to another mode without disrupting the operation of the timer. The hourglass H will continue to display to indicate the timer is operating. O When you use the halfway alert the watch will beep when you have reached the halfway point of the set countdown time. O With the timer running along with the Heart Rate Sensor, you can change the Timer Mode display by pressing HEART RATE. Choose from:
1. Heart Rate/Countdown Time;
2. Countdown Time/Heart Rate;
3. Heart Rate only; or 4. Countdown Time (and a repeat number if set to REPEAT). 32 33 W248_NA_EN.qxp 8/5/08 10:07 AM Page 34 Timer Mode Example As part of your overall health plan, you decide to take a 30-minute walk during your lunch hour two times a week. To help keep track of time so you do not return late from your lunch hour, you set the timer to 15 minutes and then set the end action to CHRONO. After 15 minutes the watch beeps telling you to begin walking back to your office. The watch moves to Chrono Mode and begins timing. This helps you determine how much time it takes to return to your office. Recovery About Recovery Heart Rate Heart rate recovery provides an indicator of fitness and training level. As you become more fit, your heart rate should return more quickly to a lower heart rate value at the end of your workout, indicating a higher level of cardiovascular fitness. Your recovery rate represents the change in your heart rate over a period of time. You can set your Heart Rate Monitor to record the change in your heart rate for a 30-second or a 1-, 2-, 5-, or 10-minute period. A smaller recovery might indicate a need to take a break from training due to fatigue, illness, or other factors. 34 INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode. START/SPLIT Press to start or restart the recovery timer. STOP/RESET/SET Press to choose from a 30-second or a 1-, 2-, 5-
or 10-minute recovery time or to stop or reset the recovery timer. HEART RATE Press to turn the HRM on
(if off) or press and hold to turn Out of Zone alerts on or off. NOTE: While running the chronograph, the recovery heart rate timer will begin automatically after pressing STOP/RESET/SET if the watch is receiving data from the Heart Rate Sensor. Without a current heart rate or if the starting heart rate is lower than the ending heart rate, the display will read NO REC at the end of the recovery countdown. The results of automatic recovery can be viewed in Review Mode. To Manually Determine a Recovery Heart Rate You can also manually initiate a recovery heart rate at any time. NOTE: When you initiate a manual recovery, this information is not stored for viewing in Review Mode. 1. Press MODE until RECOVERY appears. 2. Press STOP/RESET/SET to clear the last heart rate recovery reading, if 35 W248_NA_EN.qxp 8/5/08 10:07 AM Page 36 necessary. You will see the message HOLD TO RESET followed by the currently set recovery time. 3. Press STOP/RESET/SET to toggle among a 30-second or a 1-, 2, 5-, or 10-minute recovery time, if desired. NOTE: This setting controls the duration of both the automatic and manual recovery heart rate. 4. Press START/SPLIT. The top line of the watch display will show the heart rate at the beginning of the recovery period as well as your current heart rate. The bottom line will show the 30-second or 1-, 2, 5-, or 10-minute recovery countdown. NOTE: The watch cannot record a recovery unless it is receiving a current heart rate from the Heart Rate Sensor. Without a current heart rate or if the starting heart rate is lower than the ending heart rate, the display will read NO REC at the end of the recovery countdown. 5. After the specified recovery countdown period, the watch will beep indicating the end of the recovery period. The watch will capture your heart rate a second time, subtract the second value from the first value and display the difference as the recovery. 6. You can continue to initiate a specified recovery period by repeating steps 2 through 4. Review Review Mode allows you to recall overall information recorded in Chrono and Interval Modes for stored workouts. You can review your last 10 stored workouts. You can also lock a workout to ensure the workout does not get dropped out of the review queue once you go beyond 10 workouts. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to initiate the review for a selected workout. MODE Press to move to the next mode. START/SPLIT Press to select a workout for review or scroll through workout data for a selected workout. HEART RATE Press to lock or unlock a workout or scroll through workout data for a selected workout 36 About Review Mode O Review Mode collects and stores the data gathered while the chronograph or interval timer were running. You can use this mode to view important measures of your progress during your workouts. 37 W248_NA_EN.qxp 8/5/08 10:07 AM Page 38 O Without the Heart Rate Sensor, you will see total time and Lap or Interval Recall in Review Mode, along with your last recorded recovery heart rate. O If no interval has completed its countdown the watch will display NO INTS DONE. This will only occur while the interval timer is running and before the watch has finished timing a full interval cycle. O If you did not record separate laps during a chronograph workout, the watch will display NO LAPS STORED when you get to the lap recall segment of Review Mode. This will only occur when the chronograph is running and the watch has not finished timing during the first lap of a workout. To Review Workout Data If the Chrono or Interval Timer are running when you enter Review Mode you can only see current workout information. You cannot review any stored workouts until the Chrono and Interval Timer are stopped and reset. 1. Press MODE until REVIEW appears. 2. Press START/SPLIT to scroll through stored workouts. Stored workouts are labeled by the date and time of the workout. NOTE: Workouts recorded in Chrono Mode are marked with the stopwatch icon W and workouts recorded in Interval Mode are marked with the hourglass icon H. 38 3. Press HEART RATE to lock or unlock a workout. When you lock a workout, the lock icon l will appear next to the workout. This workout will not be automatically deleted as new ones come in. 4. Press STOP/RESET/SET to access review data for a selected workout. 5. Press START/SPLIT or HEART RATE to scroll through workout data. 6. Press STOP/RESET/SET to return to the main Review menu to choose another workout to review. Review Mode Data Review Mode includes data stored for workouts recorded in Chrono or Interval Timer Mode as indicated in the following list. NOTE: If the Heart Rate Monitor is not used the only data you will see is total time and lap or interval data. O Total Time: The amount of time the chronograph or interval timer was running during your workout in Chrono or Interval Timer Modes. O Time in Zone: The amount of time during a workout when your heart rate is between the lower and upper target zone limits you set. For an interval workout you may set each interval to a different target zone, so Review Mode will show the sum of the time in zone for the various zones for each interval. O Average Heart Rate: The average heart rate achieved during a workout. 39 W248_NA_EN.qxp 8/5/08 10:07 AM Page 40 O Peak Heart Rate: The highest recorded heart rate during a workout. O Minimum Heart Rate: The lowest recorded heart rate during a workout. O Total Calories: The number of calories burned during a workout. This number is dependent on the weight you entered when you set your Heart Rate Monitor, your heart rate during a workout, and the time you spent in the workout. O Average Lap: The average time for all laps recorded in a workout. O Best Lap: The shortest lap recorded during a workout. O Lap or Interval Recall: The amount of time and average heart rate for each segment of your workout. Chrono workouts include lap data and Interval workouts include interval data. If the Interval workout is set to Repeat, the watch will also display the interval repeat number. O Recovery Heart Rate: The result of the most recent automatic recovery heart rate calculation when running the chronograph or interval timer. Manual recovery calculations are not stored. HRM Setup HRM Setup Mode allows you to select and set key pieces of personal data that will be tracked by your Heart Rate Monitor. You can also pair the watch to your Heart Rate Sensor. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode, digit, or setting group. START/SPLIT Press to select a target heart rate zone or increase or toggle a setting item. STOP/RESET/SET Press to start or complete the setting process. HEART RATE Press to initiate the pairing process or decrease or toggle the setting item. Device Pairing Pairing is required to ensure that your watch does not receive data transmitted by someone elses chest strap. Note: Pairing should be performed before your very first use, and after a battery change for either the Heart Rate Sensor or the watch. It does not need to be performed before each workout. To pair your watch to your chest strap, use the following procedure:
40 41 W248_NA_EN.qxp 8/5/08 10:07 AM Page 42 1. Remove the chest strap from your body, and let it sit for at least five minutes to ensure it is completely shut down. 2. Find a location far away from any other Heart Rate Monitor chest straps that may be transmitting. 3. On the watch, repeatedly press the MODE button until HRM Setup appears in the top line of the display. To properly pair the watch with the Heart Rate Sensor, you must go directly to HRM Setup Mode without stopping at any other mode first. 4. Press and hold the HEART RATE button. The message HOLD TO PAIR should appear for about two seconds, followed by the instructions WEAR STRAP, then PRESS MODE TO PAIR WATCH WITH STRAP. 5. Press the MODE button. A message saying WAIT FOR BEEP should appear. The watch is now searching for a chest strap with which to pair. 6. Now pick up your chest strap and hold it firmly with your thumbs touching the sensor pads that normally contact your chest. Rub your thumbs back and forth across the sensor pads a few times. This contact should be enough to start the strap transmitting. If the pairing operation completes successfully, PAIRING DONE will appear on the display and a confirmation tone will sound. If for some reason the pairing fails, repeat the above steps immediately beginning with step 4. 7. 42 Selecting a Target Heart Rate Zone You can choose one of the preset target heart rate zones or set the manual target heart rate zone for a more customized target heart rate zone. The preset heart rate zones described in the table below correspond to your maximum heart rate (MHR) value. Zone Lower Limit Upper Limit 1 2 3 4 5 50%
60%
70%
80%
90%
60%
70%
80%
90%
100%
To choose a target heart rate zone:
1. Determine the zone you want to use by reviewing the table on page 7. 2. Press MODE until HRM Setup Mode appears. 3. Press START/SPLIT to cycle through the target heart rate zones
(labeled ZONE 1 to ZONE 5 or MANUAL). 4. For preset heart rate zones, press MODE to save your selected target heart rate zone and exit HRM Setup Mode. For the manual heart rate 43 W248_NA_EN.qxp 8/5/08 10:07 AM Page 44 zone, you will need to take some additional steps described in the next section. When you leave HRM Setup Mode, the watch will use the target heart rate zone you have selected as the basis for all HRM-based calculations. This does not apply to workouts already saved before selecting a target heart rate zone. To Set a Manual Target Heart Rate Zone The manual target heart rate zone allows you to customize your lower and upper target heart rate zone limits. You might use the manual target heart rate zone when the 10% range in the preset heart rate zones is either too large or too small a range for your exercise goals. NOTE: The difference between the lower and upper limits for the manual heart rate range must be at least five beats per minute. To set the manual target heart rate zone:
1. Press MODE until HRM Setup Mode appears. 2. Press START/SPLIT until MANUAL appears. 3. Press STOP/RESET/SET to enter the setting process. You will see the word MANUAL flashing on the display. 4. Press MODE (NEXT) to begin setting the upper and lower target heart rate zones. 5. You will first see HI LIMIT: HR on the display and a three number heart 44 rate value (i.e., 140). Press START/SPLIT (+) to increase the flashing value, HEART RATE (-) to decrease the flashing value, or MODE (NEXT) to move to the next part of the value. 6. When you have finished setting the three number value for the upper end of the heart rate, press MODE (NEXT) to move the the low end of the heart rate value. You will see LO LIMIT: HR. Press START/SPLIT (+) to increase the flashing value, HEART RATE (-) to decrease the value or MODE (NEXT) to move to the next part of the three number value. 7. When you have finished setting the upper and lower target heart rate zone limits, you can press STOP/RESET/SET (DONE) to save your settings and exit the setting process or you can continue to set or adjust other heart rate statistical data. To Enter Your Personal Data In addition to selecting a target heart rate zone, it is important that you set your weight, maximum heart rate, heart rate display, and heart rate zone alert. Accurate information used by these options helps tailor your Heart Rate Monitor to your specific fitness needs. 1. Press MODE until HRM Setup Mode appears. 2. Press STOP/RESET/SET to enter the setting process. You will see your selected target heart rate zone flashing on the display. 3. Press MODE (NEXT) to begin setting your personal data and settings. 45 W248_NA_EN.qxp 8/5/08 10:07 AM Page 46 4. Make the desired adjustment by pressing START/SPLIT (+) or HEART RATE (-). In some setting groups pressing START/SPLIT (+) will increase a value and pressing HEART RATE (-) will decrease a value. At other times pressing START/SPLIT (+) or HEART RATE (-) will toggle between two options or cycle through a setting group. 5. Press MODE (NEXT) to move to the next digit or setting group you want to set. 6. Press STOP/RESET/SET to save your changes and exit the setting process. 7. Press MODE to exit HRM Setup. For this Heart Rate Monitor you can make the adjustments described in the table on the next page. 46 Setting Group Display Description Weight Maximum Heart Rate BPM Format Heart Rate Zone Alert You can enter your current weight and choose whether your weight appears in pounds (lbs) or kilograms (kg) This number is used to help calculate how many calories you burn during your activity. Your recorded weight cannot go below 22 lbs (10 kg) or above 550 lbs (250 kg). Your maximum heart rate value is used as a reference for displaying your heart rate in terms of percent of maximum (%). This number cannot be below 80 or above 240 beats per minute (BPM). You can choose whether your heart rate will display as beats per minute (BPM) or percent of maximum (% OF MAX). You can choose whether or not to have the watch alert you when you go above or below your selected target heart rate zone. HRM Setup Notes & Tips O At any time during the setting process, you can save your changes and return to the main heart rate display by pressing STOP/RESET/SET
(DONE). 47 W248_NA_EN.qxp 8/5/08 10:07 AM Page 48 O While setting the watch, if you do not press any buttons on the watch for a period of 2 to 3 minutes, the watch will automatically save whatever changes you have made and exit the setting process. O If a setting falls either above or below the limits for setting heart rate or weight the watch will automatically correct the setting to match watch limits. Auto correction may lead to unpredictable results. Check your watch settings. Alarm 1, 2, or 3 You can use your watch as an alarm clock for up to three separate alarms, accessed as separate modes. You can set an alarm to sound at the same time every day, or only weekdays, weekends, or even only one day a week. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. STOP/RESET/SET Press to start or complete the setting process. MODE Press to move to the next mode, digit, or setting group. START/SPLIT Press to increase or toggle the setting value or turn an the alarm ON or OFF. 48 HEART RATE Press to decrease or toggle the setting value. When the watch reaches the scheduled time, the alarm tone sounds and the INDIGLO night light flashes for a period of 20 seconds. To help you identify which alarm has sounded, each alarm has a unique melody. To Set the Alarm 1. Press MODE until Alarm Mode 1, 2, or 3 appears. 2. Press STOP/RESET/SET until ALARM SET and then SET briefly appear on the display followed by time with the hour value flashing. 3. Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value. NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART Rate (-). 4. Press MODE (NEXT) to move to the minute value. 5. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value. 6. Press MODE (NEXT) to move to the AM/PM value (if you have set the watch to 12-hour format). 7. Press START/SPLIT (+) or HEART RATE (-) to toggle between AM and PM. 8. Press MODE (NEXT) to move to the alarm type value. 9. Press START/SPLIT (+) or HEART RATE (-) to move among the alarm types. Alarm types include:
49 W248_NA_EN.qxp 8/5/08 10:07 AM Page 50 O DAILY will sound every day at a specified time;
O WEEKDAYS will sound Monday through Friday at same selected time;
O WEEKENDS will sound Saturday and Sunday at the same selected time; or O Once a week alarm (i.e., MON, TUES, WED...) will sound on a specified day at a specified time. 10. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. Alarm Mode Notes & Tips O To turn an alarm ON or OFF without entering the setting state, press START/SPLIT while in Alarm Mode. O If you change any alarm settings, you automatically turn the alarm on. O When you set the alarm, the alarm clock icon a appears on the display in Time of Day Mode. O While the alarm sounds, you can silence it by pressing any button. O The once a week alarm (i.e., MON, TUES, WED...) is especially useful for reminding you about appointments. O If you do not silence the alarm before the alert finishes, a backup alarm will sound after 5 minutes. Sync This mode allows you to transfer your workout data to Timex Trainer software when used with the optional Timex Data Xchanger USB device. INDIGLO BUTTON Press to light the watch, activate/de-activate the Night- Mode feature. MODE Press to move to the next mode. START/SPLIT Press to cancel the search for or sync with a PC once the sync process has begun. STOP/RESET/SET Press to cancel the search for or sync with a PC once the sync process has begun. HEART RATE Press to enable the receiver and start searching for a PC. NOTE: Once you have initiated the sync process, you can press any button to cancel. You will see the message SYNC CANCEL. The watch will beep, the receiver will shut down, and the watch will return to the SYNC READY state. 50 51 W248_NA_EN.qxp 8/5/08 10:07 AM Page 52 To Sync the watch with a PC 1. Make sure the Data Xchanger USB device is plugged into a USB port on your computer and the Timex Trainer device agent desktop software is running. 2. Press MODE until Sync Mode appears. 3. You will see the message SYNC READY indicating the watch is ready to initiate communication with a PC. 4. Press HEART RATE to begin the sync process. 5. The watch will suspend and reset all other watch activity and begin searching for a PC. You will see the message SEARCHING FOR PC. 6. Plug the USB device into a computer and open the device agent software. 7. When the link is established with a PC, the watch will display the device message SYNCING WATCH until the sync process is finished at which time the watch will display the message SYNCING DONE. The watch will sound an alert and return to the SYNC READY state. Sync Error Messages If an error is encountered during the communication process, the watch will generate an alert and briefly display an error message, before returning to the READY state. Following is a list of the error messages and some suggestions for remedies:
HARDWARE ERROR: This message appears if there is an internal error with the watchs radio transceiver. Contact Timex Customer Service. SYNC ERROR: This message indicates that a communication error was encountered. This is usually caused by interference from a wireless device such as a cordless phone, wireless keyboard or mouse, or Bluetooth accessory. LINK TO PC BUSY: This message will appear if the PC is already in communication with another Timex watch. If this message appears regularly and you are certain that there are no other Timex watches within 20 feet of your PC, contact Timex Customer Service. NO PC FOUND: If the watch is unable to establish a link to your PC within 30 seconds, it will display this message. Check to make sure that the device agent software is running and that the Timex Data Xchanger USB is plugged into a working USB port. You may also try removing the Data Xchanger and plugging it in again before retrying the sync process. 52 53 W248_NA_EN.qxp 8/5/08 10:07 AM Page 54 Care & Maintenance Watch Battery Replacement When the battery of the watch is running low, the display or INDIGLO night-light will dim. This watch uses a CR2032 lithium battery. To avoid the possibility of permanently damaging the watch, TIMEX STRONGLY RECOMMENDS TAKING YOUR HEART RATE MONITOR WATCH TO A LOCAL RETAILER OR JEWELER TO HAVE THE BATTERY REPLACED. INDIGLO night-light Press the INDIGLO button to activate the night light. This patented (U.S. Patent Numbers 4,527,096 and 4,775,964) electroluminescent technology illuminates the watch display at night and in low light conditions. Water Resistance O Your 100 Meter Water Resistant watch withstands water pressure to 140 p.s.i. (equals immersion to 328 feet below sea level). O The watch is only water-resistant as long as the lens, pushbuttons, and case remain intact. O Timex recommends rinsing your wrist monitor with fresh water after exposure to salt water. WARNING: TO MAINTAIN WATER-RESISTANCE, DO NOT PRESS ANY BUTTONS UNDER WATER. Heart Rate Sensor Strap Maintenance Rinse Heart Rate Sensor and strap in fresh water to avoid build up of materials that can interfere with the measurement of your heart rate. Transmitter Battery Life and Replacement Battery life of the transmitter should exceed two years, based upon using it an hour a day. Greater usage will shorten the battery life. Replace transmitter battery when any of the following occur:
The watch no longer receives heart rate information from the chest transmitter when properly worn on the chest. Error messages (COMM ERR, SIGNAL LOST) appear with increased frequency on the display. Battery Replacement NOTE: Youll need to have a device (such as a watch) capable of displaying heart rate information to verify that the new battery has been inserted correctly. Use a coin to open the battery compartment cover (back of sensor). Insert new battery (CR2032 or equivalent) with + facing you. 54 55 W248_NA_EN.qxp 8/5/08 10:07 AM Page 56 Push the reset button next to the battery by using a toothpick or straightened paper clip. Reinstall battery cover. Perform quick test of the unit:
1. Move away from sources of electrical or radio interference. 2. Liberally moisten the Heart Rate Sensor pads and put the chest strap around your chest, securely against your skin. 3. Activate the heart rate monitor function on the watch. 4. Within a few seconds, the heart symbol on the watch display should begin flashing, indicating that the sensor is active. This confirms that the battery was installed correctly. NOTE: A heart rate value does not need to appear on the display during this test. IF FLASHING HEART DOES NOT APPEAR ON WATCH:
Press the reset switch in the battery compartment again and replace the battery cover. Reinstall the battery, and repeat test procedure above. Water Resistance The Heart Rate Sensor withstands water pressure to 140 p.s.i. WARNING:
The Heart Rate Sensor will not display heart rate when operated under water. 56 Warranty & Service Timex International Warranty (U.S. Limited Warranty) Your Timex Heart Rate Monitor is warranted against manufacturing defects by Timex for a period of ONE YEAR from the original purchase date. Timex Group USA, Inc. and its worldwide affiliates will honor this International Warranty. Please note that Timex may, at its option, repair your Heart Rate Monitor by installing new or thoroughly reconditioned and inspected components or replace it with an identical or similar model. IMPORTANT: PLEASE NOTE THAT THIS WARRANTY DOES NOT COVER DEFECTS OR DAMAGES TO YOUR HEART RATE MONITOR:
1. after the warranty period expires;
2. if the Heart Rate Monitor was not originally purchased from an authorized Timex retailer;
from repair services not performed by Timex;
from accidents, tampering or abuse; and lens or crystal, strap or band, Heart Rate Monitor case, attachments or battery. Timex may charge you for replacing any of these parts. 3. 4. 5. THIS WARRANTY AND THE REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES, EXPRESS OR IMPLIED, 57 W248_NA_EN.qxp 8/5/08 10:07 AM Page 58 INCLUDING ANY IMPLIED WARRANTY OF MERCHANTABILITY OR FITNESS FOR PARTICULAR PURPOSE. TIMEX IS NOT LIABLE FOR ANY SPECIAL, INCIDENTAL OR CONSEQUENTIAL DAMAGES. Some countries and states do not allow limitations on implied warranties and do not allow exclusions or limitations on damages, so these limitations may not apply to you. This warranty gives you specific legal rights and you may also have other rights which vary from country to country and state to state. To obtain warranty service, please return your Heart Rate Monitor to Timex, one of its affiliates or the Timex retailer where the Heart Rate Monitor was purchased, together with a completed original Repair Coupon or, in the U.S. and Canada only, the completed original Repair Coupon or a written statement identifying your name, address, telephone number and date and place of purchase. Please include the following with your Heart Rate Monitor to cover postage and handling (this is not a repair charge): a US$ 8.00 check or money order in the U.S.; a CAN$7.00 cheque or money order in Canada; and a UK2.50 cheque or money order in the U.K. In other countries, Timex will charge you for postage and handling. NEVER INCLUDE ANY ARTICLE OF PERSONAL VALUE IN YOUR SHIPMENT. For the U.S., please call 1-800-328-2677 for additional warranty information. For Canada, call 1-800-263-0981. For Brazil, call +55 (11) 5572 9733. For Mexico, call 01-800-01-060-00. For Central America, the Caribbean, Bermuda and the Bahamas, call (501) 370-5775 (U.S.). For Asia, call 852-2815-0091. For the U.K., call 44 208 687 9620. For 58 Portugal, call 351 212 946 017. For France, call 33 3 81 63 42 00. For Germany, call 49 7 231 494140. For the Middle East and Africa, call 971-
4-310850. For other areas, please contact your local Timex retailer or Timex distributor for warranty information. In Canada, the U.S. and in certain other locations, participating Timex retailers can provide you with a postage-paid, pre-addressed Heart Rate Monitor Repair Mailer for your convenience in obtaining factory service. Service If your Timex Heart Rate Monitor should ever need servicing, send it to Timex as set forth in the Timex International Warranty or addressed to:
HOTLINE WATCH SERVICE, P.O. Box 2740, Little Rock, AR 72203 For service questions, call 1-800-328-2677. For your convenience in obtaining factory service, participating Timex retailers can provide you with a pre-addressed Heart Rate Monitor Repair Mailer. See the Timex International Warranty for specific instructions on the care and service of your Timex Heart Rate Monitor. Should you need a replacement strap or band, call 1-800-328-2677. 59 W248_NA_EN.qxp 8/5/08 10:07 AM Page 60 THIS IS YOUR REPAIR COUPON. KEEP IT IN A SAFE PLACE. TIMEX INTERNATIONAL WARRANTY REPAIR COUPON Original Purchase Date:
(attach a copy of sales receipt, if available) Purchased By:
(name, address, telephone number) Place of Purchase:
(name and address) Reason for Return:
FCC Notice (U.S.) / IC Notice (Canada):
This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. 60 Warning: Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user's authority to operate the equipment. NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures:
Reorient or relocate the receiving antenna. Increase the separation between the equipment and receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio TV technician for help. This Class [B] digital apparatus complies with Canadian ICES-003.Cet appareil numrique de la classe [B] est conforme la norme NMB-003 du Canada 61 W248_NA_EN.qxp 8/5/08 10:07 AM Page 62 Declaration of Conformity Manufacturers Name:
Manufacturers Address:
Timex Group USA, Inc. 555 Christian Road Middlebury, CT 06762 United States of America Timex Ironman Race Trainer Digital Heart Rate Monitor M843, M844, M501, M502 declares that the product:
Product Name:
Model Numbers:
conforms to the following specifications:
R&TTE: 1999/05/EC Standards:
ETSI EN 300 330-1 - V1.3.1 (EMC) & (ERM) ETSI EN 300 330-2 - V1.1.1 (EMC) & (ERM) Supplemental Information: The product herewith complies with the requirements of the Radio & Telecommunications Terminal Equipment Directive 1999/05/EC, the Low Voltage Directive 73/23/EEC, and the EMC Directive 89/336/EEC and carries the 7 marking accordingly. Agent:
Brian J. Hudson Director, New Products Engineering Date: 03 July, 2008, Middlebury, Connecticut, U.S.A. LVD: 73/23/EEC Standards:
EMC: 89/336/EEC Standards:
CENELEC EN 60950-1 CENELEC EN 55022:1998 CENELEC EN 55024-1998 EN 61000-4-2 - ESD EN 61000-4-3 - RF Radiated Immunity EN 61000-4-8 - Magnetics 62 63 W248_NA_FC.qxp 8/5/08 10:08 AM Page 64 64 Table des matires Vue densemble . 69 Nouvelles fonctions . 69 Un cur en bonne sant . 70 Boutons de la montre . 72 Veilleuse INDIGLO avec la fonction Night-Mode (mode Nuit) . 72 Icnes daffichage . 73 Ressources . 74 Dterminez votre zone optimale de frquence cardiaque . 75 Rglage et utilisation du cardiofrquencemtre . 76 Prparer votre cardiofrquencemtre pour une premire utilisation . 77 Utilisation de votre cardiofrquencemtre . 79 Message NO HRM DATA (pas de donnes CFM) . 81 Time of Day (Heure du jour) . 82 Pour rgler lheure, la date et les alertes sonores . 83 Pour changer de fuseau horaire . 85 Donnes de frquence cardiaque en mode Heure du jour . 86 Remarques et conseils pratiques pour lHeure du jour . 86 Exemple de rglage de lHeure du jour . 87 W248_NA_FC.qxp 8/5/08 10:08 AM Page 66 Chrono . 88 Terminologie du Chrono . 88 Utilisation du Chrono . 89 Donnes de frquence cardiaque en mode Chrono . 90 Format de laffichage du chronographe . 91 Remarques et conseils pratiques pour le mode Chrono . 92 Exemple dutilisation du mode Chrono . 93 Interval Timer (Minuterie par intervalles) . 94 Terminologie de lintervalle . 94 Rglage des intervalles . 95 Pour rgler la minuterie par intervalles . 98 Donnes de frquence cardiaque en mode Minuterie par intervalles . 98 Remarques et conseils pratiques pour le mode Intervalle . 99 Exemple dutilisation du mode Minuterie par intervalles . 101 Timer (Minuterie) . 102 Pour rgler la minuterie . 103 Pour utiliser la minuterie . 104 Remarques et conseils pratiques pour le mode Minuterie . 105 Exemple dutilisation du mode Minuterie . 106 Recovery (Rcupration) . 106 propos de la vitesse de rcupration cardiaque . 106 Dterminer manuellement une vitesse de rcupration cardiaque 108 Review (Mode Rcapitulatif) . 110 propos du mode Review (Rcapitulatif) . 111 Pour rcapituler les donnes de la sance dexercices . 112 Donnes en mode Review (Rcapitulatif) . 113 HRM Setup (Configuration CFM) . 115 Association des appareils . 115 Pour rgler une zone cible de frquence cardiaque . 117 Pour rgler une zone cible de frquence cardiaque manuelle . 118 Pour saisir vos donnes personnelles . 120
. 123 Remarques et conseils pratiques pour le CFM Alarme 1, 2 ou 3 . 124 Pour rgler lalarme . 125 Remarques et conseils pratiques pour le Mode Alarme . 126 Synchro . 127 Pour synchroniser la montre avec un PC. . 128 Messages derreur pour la synchro . 129 W248_NA_FC.qxp 8/5/08 10:08 AM Page 68 Soin et entretien . 130 Changement de la pile de montre . 130 Veilleuse INDIGLO . 130 tanchit . 130 Entretien de la sangle de lmetteur du cardiofrquencemtre . 131 Dure de vie et changement de la pile de lmetteur . 131 Changement de la pile . 131 tanchit . 131 Garantie et rparation . 133 Garantie . 133 Rparation . 135 Vue densemble Flicitations !
En achetant le cardiofrquencemtre numrique Ironman Triathlon, vous avez embauch votre nouvel entraneur personnel. Cet outil technologique haut de gamme est conu pour des athltes exigeants tel que vous-
mme pour mesurer la ralisation de vos objectifs dactivit et vous offre la possibilit de suivre, denregistrer et danalyser les indicateurs essentiels de votre propre niveau de forme jusqu 50 tours. Vous trouverez que votre cardiofrquencemtre est un outil convivial pour votre mise en forme. Mais, comme pour tout nouvel appareil, vous devrez prendre le temps de vous familiariser avec ses fonctions afin doptimiser son utilisation. Alors, dcouvrez les caractristiques et les fonctions de votre cardiofrquencemtre pour acqurir une comprhension gnrale de cet outil de la forme. Mais avant tout, profitez pleinement de votre nouveau partenaire pour une mise en forme toujours plus performante !
Nouvelles fonctions Le cardiofrquencemtre numrique Ironman Triathlon propose une mmoire de 10 activits qui enregistre le temps coul et les donnes de frquence cardiaque quand vous utilisez son chronomtre ou sa minuterie par intervalles. Cette minuterie par intervalles est unique, car chaque segment li peut tre rgl pour la zone de frquence cardiaque et pour 69 W248_NA_FC.qxp 8/5/08 10:08 AM Page 70 la dure. Ainsi, votre sance dexercices peut incorporer un guide dentranement intgrant le temps et leffort. Cest comme avoir un entraneur son poignet. En plus des fonctions de base dun cardiofrquencemtre classique, votre cardiofrquencemtre numrique Ironman Triathlon vous permet de bloquer une ou plusieurs de vos activits pour rduire le risque dune annulation accidentelle. La montre a galement en option une liaison de communication bidirectionnelle sans fil. Avec une communication bidirectionnelle, vous pouvez transfrer des donnes de votre montre vers un PC ou un Mac ou bien tlcharger des rglages dun PC ou dun Mac vers votre montre. La liaison radio fournit une communication numrique sans fil continue, des connections fiables et des transmissions de donnes entre la montre et dautres appareils ANT+Sport. Un cur en bonne sant Des tudes rcentes ont dmontr que tout le monde peut tre en forme et le rester sans excs de zle. Cela peut tre aussi simple que :
O Faire des exercices 3 4 fois par semaine. O Faire 30 45 minutes dexercices pendant chaque sance. O Faire des exercices une frquence cardiaque approprie. La frquence cardiaque reprsente les effets de leffort sur tout lorganisme. Choisir la zone de frquence cardiaque la plus approprie 70 prpare le cur, les poumons et les muscles travailler un niveau optimal pour obtenir et garder un corps en forme. Votre cardiofrquencemtre numrique peut vous signaler quand vous vous trouvez dans la zone deffort choisie et quand vous ny tes pas. Il peut vous aider maintenir votre effort physique au niveau dintensit devant vous permettre de raliser lobjectif de forme fix, sans sous-
entranement ni surentranement. ATTENTION :
Ceci nest pas un appareil mdical et son emploi est dconseill aux personnes souffrant de troubles cardiaques graves. Consulter votre mdecin avant dentamer un programme dexercice physique. Le brouillage du signal radio, un mauvais contact entre la peau et lmetteur du cardiofrquencemtre numrique et dautres facteurs peuvent entraver la transmission des donnes de frquences cardiaques. 71 W248_NA_FC.qxp 8/5/08 10:08 AM Page 72 Boutons de la montre BOUTON INDIGLO MODE STOP/RESET/SET
(STOP/REMISE ZRO/RGLAGE) HEART RATE
(FRQUENCE CARDIAQUE) START/SPLIT
(DMARRER/TEMPS INTERMDIAIRE) REMARQUE : La spcificit des boutons varie selon le mode. Reportez-
vous chaque mode pour plus dinformations sur lutilisation des boutons de la montre. Veilleuse INDIGLO avec la fonction Night-Mode (mode Nuit) Appuyez sur le bouton INDIGLO pour allumer la veilleuse INDIGLO et clairer le cadran de la montre dans nimporte quel mode de la montre. Pour activer la fonction Night-Mode , pressez et maintenez enfonc le 72 bouton INDIGLO jusqu ce que vous entendiez un bip. Lorsque la fonction Night-Mode est active, le cadran de la montre sclaire pendant trois six secondes en pressant sur nimporte quel bouton. La fonction Night-Mode reste active pendant sept huit heures aprs son activation. Pour la dsactiver avant que les huit heures ne soient coules, appuyez et maintenez enfonc le bouton INDIGLO jusqu ce que vous entendiez un bip. Icnes daffichage g Licne du cur indique que lmetteur du cardiofrquencemtre est en marche. W Licne du chronographe indique que la montre chronomtre votre sance dexercices dans le mode Chrono. H Licne du sablier indique que la montre chronomtre votre sance dexercices dans les modes Minuterie ou Minuterie par intervalles. J Licne de rptition indique que vous avez rgl la minuterie pour se rpter la fin du compte rebours dans les modes Minuterie ou Minuterie par intervalles. a Licne du rveil indique que vous avez rgl lalarme pour vous alerter au moment que vous avez choisi. q Licne du haut-parleur saffiche quand vous avez rgl la montre pour vous alerter quand vous allez au-dessus ou bien en-dessous 73 W248_NA_FC.qxp 8/5/08 10:08 AM Page 74 de votre zone de frquence cardiaque durant une sance dexercices. 5 Licne dantenne saffiche quand la montre est synchronise avec votre cardiofrquencemtre. l Licne du cadenas saffiche quand vous avez bloqu une sance dexercices pour quelle ne soit pas remplace par une autre sance dexercices. e Licne du sablier avec un cur saffiche quand la montre chronomtre une rcupration. k Licne du croissant de lune saffiche quand la fonction Night-Mode de la veilleuse INDIGLO est active. Ressources Ressources imprimes En plus de ce manuel, votre cardiofrquencemtre comprend la documentation suivante :
O Heart Zones Tools for Success (Les zones de frquence cardiaque - Les outils du succs) (clients aux .-U. uniquement) :
Des informations sur lemploi du cardiofrquencemtre en association avec le programme de forme Heart Zones Training System (Les zones de frquence cardiaque - Systme dentranement), conu pour vous aider accrotre la force et la rsistance de votre cur. Ressources sur le Web Les sites Internet de Timex vous proposent des informations pertinentes pour vous aider optimiser lutilisation de votre cardiofrquencemtre. O Enregistrez votre produit sur www.timextrainer.com. O Visitez www.timextrainer.com pour plus dinformations sur les produits de la sant et de la forme de Timex, les montres de sport de Timex et sur lentranement. Dterminez votre zone optimale de frquence cardiaque Zone Avantage Objectif
%
1 2 3 4 5 50 % 60 % Exercice modr 60 % 70 % Contrle du poids 70 % 80 % tablissement dune base cardiorespiratoire 80 % 90 % tat de sant optimal 90 % 100 % Entranement athltique de haut niveau Maintenir un cur en bonne sant et tre en forme Perdre du poids et brler les graisses Accrotre lendurance et la capacit cardiorespiratoire Maintenir une excellente condition physique Obtenir une superbe condition athltique Il y a cinq zones cibles de base de frquence cardiaque dcrites dans le tableau ci-dessus. Choisissez simplement une zone qui corresponde 74 75 W248_NA_FC.qxp 8/5/08 10:08 AM Page 76 votre pourcentage (%) maximum de frquence cardiaque bas sur lobjectif que vous souhaitez atteindre durant un exercice particulier. Avant de rgler votre zone, vous devez dabord dterminer votre frquence cardiaque maximale. Il existe plusieurs mthodes pour lvaluer. La brochure Heart Zones Tools For Success (Les zones de frquence cardiaque - Les outils du succs)comprise dans lemballage de votre cardiofrquencemtre (pour les clients aux .-U. uniquement) en propose dexcellentes et Timex vous conseille dutiliser une de celles qui y sont dcrites. Vous pouvez envisager de recourir la mthode base sur lge recommande par le gouvernement. Partez du chiffre 220 puis soustrayez-en votre ge. Par exemple, une personne de 35 ans commence avec 220 et soustrait 35 (son ge), ce qui lui donne une estimation de sa frquence cardiaque maximale de 185. Une fois que vous connaissez votre frquence cardiaque maximale, vous pouvez lenregistrer dans le mode HRM Setup (Configuration CFM) et la montre rglera automatiquement vos zones comme elles sont dcrites dans le tableau de la page prcdente. Rglage et utilisation du cardiofrquencemtre Les modes Chrono et Minuterie par intervalles recueillent les donnes de la frquence cardiaque et enregistrent les statistiques dtailles dune 76 sance dexercices. Le cardiofrquencemtre peut stocker des informations jusqu 10 sances dexercices. REMARQUE : La montre recueille des donnes de la frquence cardiaque sans que le chronographe ou la minuterie par intervalles ne soient activs. Ces informations ne sont pas disponibles en mode Rcapitulatif, mais elles peuvent tre transfres sur votre PC/Mac (le Data Xchanger USB de Timex est ncessaire). Si vous avez ce priphrique USB, vous pouvez transfrer et consulter les donnes de vos activits sur un PC/Mac. Lorsque la montre ne peut enregistrer que cinq heures ou seulement trois sances supplmentaires de donnes de la frquence cardiaque, le message MEMORY LOW (MMOIRE BASSE) saffiche. Quand la montre a atteint les limites de sa capacit de stockage, MEMORY FULL (MMOIRE PLEINE) saffiche. Ces messages sont supprims lorsque la montre nest pas utilise avec un PC/Mac. Lorsque vous avez atteint la limite des 10 sances dexercices, vous enregistrez une nouvelle sance sur une sance plus ancienne, sauf si vous lavez bloque. Prparer votre cardiofrquencemtre pour une premire utilisation Une fois que vous avez dtermin votre but de forme et votre frquence cardiaque maximale, Timex vous recommande dassocier votre montre et lmetteur du cardiofrquencemtre, de rgler lheure et dautres donnes importantes dans le mode HRM Setup (Configuration CFM) avant de lutiliser. 77 W248_NA_FC.qxp 8/5/08 10:08 AM Page 78 Remarque : Pour de meilleurs rsultats, Timex vous recommande de laver lmetteur de votre cardiofrquencemtre dans de leau savonneuse chaude pour enlever les traces dhuile de fabrication avant la premire utilisation. O Associer la montre et lmetteur du cardiofrquencemtre : Timex vous recommande dassocier la montre et lmetteur du cardiofr-
quencemtre pour minimiser les risques dinterfrence avec ceux dune autre personne. Pour associer la montre et lmetteur du cardiofrquencemtre de faon approprie, allez directement dans le mode HRM Setup (Configuration CFM) avant de vous arrter dans un autre mode ou den utiliser un. Pour plus dinformations sur cette opration, voir pages 115 117. O Rgler lheure du jour : Le cardiofrquencemtre utilise lheure pour enregistrer des donnes. Rglez la montre sur votre heure locale dans le mode Time of Day (Heure du jour) pour vous assurer denregistrer les donnes la bonne heure. Pour plus dinformations sur le mode Heure du jour reportez-vous aux pages 82 87. O Saisir vos donnes personnelles : Avant dutiliser votre montre, il est important de saisir votre poids et votre frquence cardiaque maximale dans le mode HRM Setup (Configuration CFM). Cela vous permettra dadapter votre cardiofrquencemtre vos paramtres personnels. Pour plus dinformations sur le mode Confirmation CFM, reportez-vous aux pages 120 123. 78 Utilisation de votre cardiofrquencemtre 1. Humectez les coussinets de lmetteur du cardiofrquencemtre. 2. Centrez lmetteur sur votre poitrine avec le logo de Timex tourn vers le haut et vers lextrieur et attachez-le fermement juste en dessous de votre sternum. 3. Appuyez sur le bouton MODE jusqu ce que le mode souhait saffiche. Vous pouvez voir les donnes de frquence cardiaque dans les modes Time of Day (Heure du jour), Chrono, Timer
(Minuterie) ou Interval Timer (Minuterie par intervalles). 4. Appuyez sur le bouton HEART RATE (FRQUENCE CARDIAQUE) de votre montre. Licne dantenne saffiche indiquant que la montre cherche un signal de lmetteur du cardiofrquencemtre. Quand la montre commence recevoir un signal, licne dun cur qui bat saffiche. Lorsque vous entrez dans certains modes, la montre recherche automatiquement lmetteur du cardiofrquencemtre. REMARQUE : La montre enregistre automatiquement votre frquence cardiaque et dautres donnes statistiques sur votre sance dexercices (disponible en mode Review [Rcapitulatif]) lorsque vous utilisez les modes Chrono et Interval Timer (Minuterie par intervalles). 5. Appuyez sur START/SPLIT en commenant la sance dexercices. 79 W248_NA_FC.qxp 8/5/08 10:08 AM Page 80 6. Si la montre est rgle pour vous alerter quand vous allez au-dessus ou en-dessous de votre zone cible de frquence cardiaque choisie, appuyez et maintenez enfonc HEART RATE pour teindre lalarme. Autrement, elle continuera de sonner jusqu ce que vous retourniez votre zone cible. Lorsque vous dsactivez lalarme, le message HOLD FOR ALERT OFF (TENIR LALARME DSACTIVE) saffiche. Inversement, lorsque vous activez lalarme, le message HOLD FOR ALERT ON (TENIR LALARME ACTIVE) saffiche. 7. Lorsque vous avez fini votre sance dexercices, appuyez sur STOP/RESET/SET pour arrter denregistrer les donnes de votre sance si vous utilisez les Modes Chrono et Minuterie par intervalles. 8. Ds que vous enlevez lmetteur du cardiofrquencemtre de votre poitrine, la montre arrte denregistrer les donnes de la frquence cardiaque en une minute environ. 9. Appuyez sur MODE jusqu voir le mode Review (Rcapitulatif). Ce mode comprend des donnes sur la frquence cardiaque et dautres donnes statistiques sur votre sance dexercices. Voir pages 110 114 pour plus dinformations sur le mode Rcapitulatif. Message NO HRM DATA (pas de donnes CFM) Si la montre ne reoit pas dinformation de frquence cardiaque, le message NO HRM DATA (PAS DE DONNES CFM) saffiche. Essayez ce qui suit :
O Rduisez la distance entre la montre et lmetteur du cardiofrquencemtre. O Ajustez la position de lmetteur du cardiofrquencemtre et la sangle lastique de poitrine. O Assurez-vous que les coussinets de lmetteur du cardiofrquencemtre sont mouills ou utilisez un gel conducteur. O Vrifiez les piles de lmetteur du cardiofrquencemtre et remplacez-les si ncessaire. O loignez-vous dautres cardiofrquencemtres, de sources de radio ou dinterfrences lectriques. 80 81 W248_NA_FC.qxp 8/5/08 10:08 AM Page 82 Time of Day (Heure du jour) La montre fonctionne comme une montre ordinaire pour afficher lheure, la date et le jour dans deux fuseaux horaires diffrents, aux formats 12 ou 24 heures. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode (mode Nuit). MODE Appuyer pour changer de mode, de chiffre, de rglage doption ou de groupe. START/SPLIT Appuyer pour consulter brivement ou changer de zone, augmenter ou alterner les rglages dun lment. STOP/RESET/SET Appuyer pour dmarrer ou pour achever le processus de rglage. HEART RATE Appuyer pour activer le cardiofrquencemtre, pour diminuer, pour alterner les rglages dun lment un autre ou pour changer laffichage. Pour rgler lheure, la date et les alertes sonores 1. Appuyer sur MODE jusqu ce que le mode Time of Day (Heure du jour) affiche lheure courante. 2. Appuyer et maintenir enfonc STOP/RESET/SET jusqu ce que les mots HOLD TO SET (TENIR POUR RGLAGE) saffichent brivement suivis par SET TIME (RGLAGE DE LHEURE) avec le numro 1 ou 2 clignotants dans le coin infrieur droit. 3. Appuyer sur START/SPLIT (+) ou HEART RATE (-) pour slectionner le fuseau horaire principal (1) ou secondaire (2). 4. Appuyer sur MODE (NEXT) pour commencer de rgler lheure pour le fuseau horaire choisi. Lheure saffiche avec la valeur de lheure clignotante. 5. Faire les rglages souhaits comme indiqus dans les tableaux des deux prochaines pages. 6. Appuyer sur MODE (NEXT) pour se dplacer sur le rglage de loption suivante. 7. Appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos modifications et sortir du processus de rglage. Pour cette montre, vous pouvez rgler lheure du jour selon les rglages dcrits dans les tableaux des deux prochaines pages. REMARQUE : Pour changer rapidement la valeur rgle, appuyer et maintenir enfonc START/SPLIT (+) ou HEART RATE (-). 82 83 W248_NA_FC.qxp 8/5/08 10:08 AM Page 84 Groupe de rglages Mode opratoire Heure Minute Seconde Mois Appuyer sur START/SPLIT (+) pour augmenter la valeur de lheure ou HEART RATE (-) pour la diminuer. Appuyer sur START/SPLIT (+) pour augmenter la valeur des minutes ou HEART RATE (-) pour la diminuer. Appuyer sur START/SPLIT (+) ou HEART RATE (-) pour remettre les secondes zro. Appuyer sur START/SPLIT (+) pour avancer dans les mois ou HEART RATE (-) pour reculer. Groupe de rglages Affichage du mois et du jour Mode opratoire Appuyer sur START/SPLIT (+) ou HEART RATE (-) pour alterner entre les affichages du mois et du jour. Ces options comprennent : Format de la date MM-JJ (mois/jour) ou JJ.MM (jour/mois). Par exemple, le 15 mars saffiche 3.15
(MM.JJ) ou 15.3 (JJ.MM). Carillon horaire Appuyer sur START/SPLIT ou HEART RATE pour alterner entre lactivation et la dsactivation du carillon. Lorsque cette fonction est active, la montre bipe toutes les heures. Jour du mois Appuyer sur START/SPLIT (+) pour avancer dans les jours du mois ou HEART RATE (-) pour reculer. Bip des boutons Appuyer sur START/SPLIT ou HEART RATE pour alterner entre lactivation ou la dsactivation du bip. La montre met un bip lorsquil est activ chaque fois que vous appuyez sur un bouton autre que INDIGLO. Anne Appuyer sur START/SPLIT (+) pour augmenter la valeur de lanne ou HEART RATE (-) pour la diminuer. Appuyer sur START/SPLIT (+) ou HEART RATE (-) pour alterner entre les formats 12 et 24 heures. Dans le format 12 heures, les indicateurs de temps AM (matin) et PM
(aprs-midi) saffichent sur la droite des secondes. Format 12 ou 24 heures 84 Pour changer de fuseau horaire La montre peut grer deux fuseaux horaires (T1 et T2). Pour afficher le deuxime fuseau horaire dans le mode Time of Day (Heure du jour), appuyer sur START/SPLIT. T1 ou T2 clignote dans le coin infrieur droit indiquant lautre fuseau horaire. Vous pouvez passer de T1 T2 ou de T2 T1 en faisant les tapes suivantes :
85 W248_NA_FC.qxp 8/5/08 10:08 AM Page 86 1. Appuyer et maintenir enfonc START/SPLIT jusqu ce que T1 ou T2 saffiche et clignote. 2. Continuer de maintenir le bouton enfonc jusquau changement de fuseau horaire et jusqu ce que la montre bipe. Donnes de frquence cardiaque en mode Heure du jour Vous pouvez changer laffichage du mode Heure du jour en appuyant sur HEART RATE lorsque vous utilisez la montre avec lmetteur du cardiofrquencemtre. Vous pouvez choisir entre :
1. Frquence cardiaque sur Heure du jour 2. Heure du jour sur frquence cardiaque 3. Frquence cardiaque uniquement 4. Heure du jour avec jour/mois/date. REMARQUE : Lorsque les informations de la frquence cardiaque en cours saffichent en mode Time of Day (Heure du jour), la montre nenregistre aucune donnes que vous pourrez consulter en mode Rcapitulatif. Remarques et conseils pratiques pour lHeure du jour O Vous pouvez revenir au mode Time of Day (Heure du jour) depuis tout autre mode en tenant MODE enfonc jusqu afficher lheure du jour. O La montre ne passe pas automatiquement lheure dt. Pour alterner entre lheure dt et lheure dhiver, vous devez rgler la montre manuellement. 86 O Lors du processus de rglage, vous pouvez tout moment sauvegarder vos modifications et retourner laffichage principal de lheure en appuyant sur STOP/RESET/SET. O Si durant le rglage de la montre, vous nappuyez sur aucun bouton pendant 2 ou 3 minutes, la montre enregistrera automatiquement les dernires modifications que vous avez faites et quittera le processus de rglage. O La montre passe automatiquement du 28 fvrier au 29 fvrier pendant les annes bissextiles. Pour les autres annes, la montre passe du 28 fvrier au 1er mars. O Les alarmes se dclenchent en fonction de lheure rgle en mode Heure du jour. Exemple de rglage de lHeure du jour Supposez que vous vivez San Francisco et travaillez avec un client New York. Comme toute personne trs occupe, il est impratif que vous sachiez toujours lheure quil est et vous rglez T1 sur votre heure locale. Mais il est aussi important de pouvoir vous rappeler rapidement lheure quil est chez votre client, cest pourquoi vous rglez T2 sur lheure de New York. Ces deux fuseaux horaires tant rgls, vous pouvez rapidement consulter lheure quil est chez votre client ou changer daffichage pour visualiser T2 lorsque vous vous rendez New York. 87 W248_NA_FC.qxp 8/5/08 10:08 AM Page 88 Chrono STOP/RESET/SET Appuyer pour arrter, marquer une pause du chrono, enregistrer les donnes du chrono et remettre le chrono zro ou changer le format du chrono. Le mode Chrono fait office de centre de traitement principal des donnes dexercices pour votre montre. Il peut enregistrer jusqu 100 heures de dure coule. Il peut galement enregistrer des informations jusqu 50 tours. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode (mode Nuit). MODE Appuyer pour changer de mode ou pour afficher rapidement un nouveau tour ou un tour intermdiaire. START/SPLIT Appuyer pour commencer de chronomtrer, prendre un tour ou un tour intermdiaire ou continuer de chronomtrer aprs une pause. Terminologie du Chrono O Chronographe : Le chronographe enregistre des segments de temps HEART RATE Appuyer pour changer laffichage. pendant la dure de votre activit. O Tour : Le temps au tour enregistre le temps ou la dure de chaque segment de votre sance dexercices. O Temps intermdiaire : Le temps intermdiaire (Split) enregistre la 88 dure totale coule depuis le dbut de lactivit en cours. O Prendre un temps au tour ou un temps intermdiaire : Quand vous prenez un temps au tour ou un temps intermdiaire, le chronographe enregistre un temps et commence chronomtrer automatiquement un nouveau tour. Utilisation du Chrono 1. Appuyer sur MODE jusqu afficher CHRONO. 2. Appuyer et maintenir enfonc STOP/RESET/SET pour sauvegarder les donnes (si ncessaire) et remettre le chrono zro. 3. Appuyer sur START/SPLIT pour dmarrer le chronomtrage. 4. Appuyer de nouveau sur START/SPLIT pour enregistrer un temps au tour ou un temps intermdiaire. La montre affiche le nombre de tours ou de tours intermdiaires et la frquence cardiaque moyenne (pour le tour ou lintermdiaire) si elle reoit des donnes de lmetteur du cardiofrquencemtre. 5. Appuyer sur MODE pour afficher immdiatement les donnes du nouveau tour ou intermdiaire OU attendre quelques secondes et la montre passera automatiquement laffichage des donnes du nouveau tour ou intermdiaire. 6. Appuyer sur STOP/RESET/SET pour arrter le chronomtrage lorsque vous souhaitez vous reposer ou que vous avez termin lactivit. 89 W248_NA_FC.qxp 8/5/08 10:08 AM Page 90 REMARQUE : Le chronomtrage de la frquence cardiaque de rcupration commence automatiquement (pour 30 secondes, 1, 2, 5 ou 10 minutes, selon votre choix) aprs avoir appuy sur STOP/RESET/SET si la montre a bien reu les donnes de lmetteur du cardiofrquencemtre. Pour plus dinformations sur la vitesse de rcupration cardiaque, voir les page 106 109. 7. Appuyer sur START/SPLIT pour reprendre le chronomtrage OU tenir enfonc STOP/RESET/SET pour effacer laffichage et remettre le chronographe zro. Cette opration enregistre aussi les donnes dans la mmoire de la montre. REMARQUE : Si toutes les sances dexercices sont bloques, le message WORKOUTS LOCKED - UNLOCK IN REVIEW (SANCES DEXERCICES BLOQUES - DBLOQUER EN MODE RCAPITULATIF) saffiche. Dans cette situation, la montre ne peut pas sauvegarder les donnes de la sance dexercices. Donnes de frquence cardiaque en mode Chrono Lorsque vous utilisez la montre dans le mode Chrono avec lmetteur du cardiofrquencemtre, vous ajoutez les donnes de la frquence cardiaque dans le mode Review (Rcapitulatif), comprenant :
1. Le temps que votre frquence cardiaque reste dans votre zone cible de frquence cardiaque (prsent comme IN ZONE [DANS LA ZONE] dans le mode Rcapitulatif). 90 2. La frquence cardiaque moyenne pour tout le temps o lmetteur du cardiofrquencemtre et le chronographe sont en marche (prsent comme AVERAGE [MOYENNE] dans le mode Rcapitulatif). 3. La frquence cardiaque moyenne pour chaque tour enregistr (LAP DATA [DONNES DU TOUR] apparat dans le mode Rcapitulatif). 4. Les frquences cardiaques de pointe et minimale pour tout le temps o lmetteur du cardiofrquencemtre et le chronographe sont en marche (prsent comme PEAK [DE POINTE] et MINIMUM dans le mode Rcapitulatif). Format de laffichage du chronographe Vous pouvez rgler le chronographe pour montrer le temps au tour ou intermdiaire sur la ligne la plus basse de laffichage. 1. Arrter et remettre le chronographe zro. 2. Appuyer puis relcher le bouton STOP/RESET/SET. FORMAT saffiche, suivi de SET et du format en cours. 3. Appuyer sur START/SPLIT (+) pour slectionner le format que vous dsirez. 4. Appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos modifications et retourner au mode Chrono. Notez que mme si le format de rglage implique que les valeurs du chrono saffichent sur les lignes suprieure et infrieure, lorsque le chrono 91 W248_NA_FC.qxp 8/5/08 10:08 AM Page 92 fonctionne sans lmetteur du cardiofrquencemtre, la ligne du haut est rserve au nombre de tours, ainsi seule la ligne infrieure affiche les informations du chronomtrage. Cependant, en utilisant le mode Chrono avec lmetteur du cardiofrquencemtre, il est possible de voir les deux affichages en mme temps si vous le souhaitez. Remarques et conseils pratiques pour le mode Chrono O Appuyer sur MODE pour passer au mode Heure du jour pendant que le chronographe fonctionne. Licne du chronographe (W) saffiche pour indiquer quil est toujours en marche. O Lorsque le chronographe est en marche en mme temps que lmetteur du cardiofrquencemtre, vous pouvez changer laffichage du mode Chrono en appuyant sur HEART RATE. Vous pouvez choisir entre :
1. Frquence cardiaque sur temps au tour ou temps intermdiaire 2. Temps au tour ou temps intermdiaire sur frquence cardiaque 3. Temps au tour sur temps intermdiaire 4. Nombre de tour sur temps au tour ou temps intermdiaire ou 5. Frquence cardiaque uniquement. Exemple dutilisation du mode Chrono Deux fois par semaine, vous courez sur les collines derrire votre maison et vous utilisez votre chronographe pour chronomtrer votre activit. Vous avez divis votre course en quatre segments : 1) de votre maison au pied de la colline, 2) du pied de la colline son sommet, 3) du haut vers le bas de la colline et pour finir 4) du pied de la colline jusqu votre maison. chaque nouveau terrain, vous appuyez sur le bouton START pour commencer de chronomtrer un nouveau tour. Aprs cinq semaines denregistrement de la mme activit, vous serez capable de suivre vos progrs durant cette priode et de voir si votre temps sest amlior ou pas pour chaque segment. 92 93 W248_NA_FC.qxp 8/5/08 10:08 AM Page 94 Interval Timer (Minuterie par intervalles) Le mode Minuterie par intervalles permet davoir un compte rebours souple cinq intervalles qui peut tre rgl pour se rpter jusqu 99 fois. Ce mode est trs utile quand votre sance dexercices comprend des segments spcifiques comme lorsque vous utiliser la mthode course/marche o vous courez et marchez pendant des priodes particulires. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode (mode Nuit). MODE Appuyer pour changer de mode, de chiffre, de rglage doption ou de groupe. START/SPLIT Appuyer pour commencer de chronomtrer, continuer de chronomtrer aprs une pause, augmenter ou alterner entre les rglages dun lment. Terminologie de lintervalle O Intervalle dentranement : Vous pouvez utiliser cette fonction pour HEART RATE Appuyer pour changer daffichage, pour diminuer ou alterner entre les rglages dun lment. vous aider modifier le degr dintensit dun exercice au cours dune sance dexercices, ce qui vous permettra, au bout du compte, de travailler plus intensment et plus longtemps. STOP/RESET/SET Appuyer pour dmarrer ou pour achever le processus de rglage, arrter ou marquer une pause pour la minuterie par intervalles, remettre zro et sauvegarder les donnes. 94 O Intervalle : Les intervalles associent vos exercices des dures particulires. Par exemple, vous pouvez courir dix minutes, marcher deux minutes, courir vingt minutes, puis marcher cinq minutes ceci correspondrait quatre intervalles dexercices. O Rptitions (Reps) : Le nombre de fois que vous souhaitez effectuer un groupe dintervalles. Dans lexemple ci-dessus, si vous choisissez de rpter trois fois le groupe dintervalles, vous effectuerez vos sries de dix, deux, vingt et cinq minutes trois fois de suite. Ceci correspondrait trois rptitions. Rglage des intervalles Vous pouvez utiliser la montre pour rgler et stocker jusqu cinq intervalles intituls INT 1 INT 5. 1. Appuyer sur MODE jusqu ce que les rglages les plus rcents du mode Intervalle saffichent. 2. Appuyer sur STOP/RESET/SET jusqu ce que les mots INT TIMER SET
(RGLAGE DE LA MINUTERIE DINTERVALLES) saffichent brivement suivi par SET (RGLAGE) puis par rglage en cours pour lintervalle 1 avec INT 1 clignotant en haut de laffichage. 3. Appuyer sur START/SPLIT (+) ou HEART RATE (-) pour choisir parmi les cinq intervalles celui que vous souhaitez rgler. 4. Appuyer sur MODE (NEXT) pour commencer de rgler le temps pour lintervalle choisi. Lintervalle en cours saffiche avec la valeur de 95 W248_NA_FC.qxp 8/5/08 10:08 AM Page 96 lheure clignotante. 5. Faire les rglages souhaits comme indiqus dans le tableau de la page suivante. 6. Appuyer sur MODE (NEXT) pour se dplacer vers le rglage de loption suivante. 7. Appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos modifications et sortir du processus de rglage. Vous pouvez faire les rglages de lintervalle dcrits dans le tableau ci-aprs. Groupe de rglages Mode opratoire Nombre dintervalles Appuyer sur START/SPLIT (+) pour augmenter le nombre des intervalles ou HEART RATE (-) pour le diminuer. Heure Minute Secondes Appuyer sur START/SPLIT (+) pour augmenter la valeur de lheure ou HEART RATE (-) pour la diminuer. Appuyer sur START/SPLIT (+) pour augmenter la valeur des minutes ou HEART RATE (-) pour la diminuer. Appuyer sur START/SPLIT (+) pour augmenter la valeur des secondes ou HEART RATE (-) pour la diminuer. Zone de frquence cardiaque Appuyer sur START/SPLIT (+) ou sur HEART RATE (-) pour choisir entre les ZONES de 1 5 prprogrammes, la zone MANUAL (MANUELLE) ou NONE (AUCUNE). Nombre de Rptitions Appuyer sur START/SPLIT (+) pour augmenter le nombre de rptitions ou HEART RATE (-) pour le diminuer. REMARQUE : Pour changer rapidement la valeur rgle, appuyer et maintenir enfonc START/SPLIT (+) ou HEART RATE (-). 96 97 W248_NA_FC.qxp 8/5/08 10:08 AM Page 98 Pour rgler la minuterie par intervalles 1. Appuyer sur MODE jusqu afficher INTERVAL (INTERVALLE). 2. Appuyer et maintenir enfonc STOP/RESET/SET pour effacer les donnes de lintervalle prcdent (si ncessaire). 3. Appuyer sur START/SPLIT pour dmarrer le compte rebours de la minuterie dintervalle (exemple : 10, 9, 8,) 4. Appuyer sur STOP/RESET/SET pour arrter le chronomtrage avant le moment prvu lorsque vous souhaitez vous reposer ou que vous avez termin lactivit. 5. Appuyer sur START/SPLIT pour reprendre le compte rebours OU tenir enfonc STOP/RESET/SET pour sauvegarder et ensuite effacer lintervalle de la sance dexercices en cours. Donnes de frquence cardiaque en mode Minuterie par intervalles Lorsque vous utilisez la montre dans le mode Intervalle avec lmetteur du cardiofrquencemtre, vous ajoutez les donnes lies au cur dans le mode Review (Rcapitulatif), comprenant :
1. Le temps que votre frquence cardiaque reste dans votre zone cible
(prsent comme IN ZONE [DANS LA ZONE] dans le mode Rcapitulatif). 2. La frquence cardiaque moyenne pour tout le temps o lmetteur du 98 cardiofrquencemtre et la minuterie par intervalles sont en marche
(prsent comme AVERAGE [MOYENNE] dans le mode Rcapitulatif). 3. La frquence cardiaque moyenne pour chaque intervalle enregistr
(apparat dans les temps de lintervalle du mode Rcapitulatif). 4. Les frquences cardiaques de pointe et minimale pour tout le temps o lmetteur du cardiofrquencemtre et la minuterie par intervalles sont en marche (prsents comme PEAK [DE POINTE] et MINIMUM dans le mode Rcapitulatif). Remarques et conseils pratiques pour le mode Intervalle O Quand la montre accumule des donnes concernant le temps dans les zones cibles de frquence cardiaque, linformation reprsente la somme totale de temps dans toutes les zones et non pas le temps dans chaque zone pour chaque intervalle. O Si toutes les sances dexercices sont bloques dans le mode Rcapitulatif, le message WORKOUTS LOCKED - UNLOCK IN REVIEW
(SANCES DEXERCICES BLOQUES - DBLOQUER EN MODE RCAPITULATIF) saffiche. Dans cette situation, la montre ne peut pas sauvegarder les donnes de la sance dexercices. O Lorsque la minuterie par intervalles est en marche en mme temps que lmetteur du cardiofrquencemtre, vous pouvez changer laffichage du mode Intervalle, en appuyant sur HEART RATE
(FRQUENCE CARDIAQUE). Vous pouvez choisir entre :
99 W248_NA_FC.qxp 8/5/08 10:08 AM Page 100 1. Frquence cardiaque sur temps de lintervalle 2. Temps de lintervalle sur frquence cardiaque 3. Frquence cardiaque uniquement ou 4. Temps de lintervalle sur nombre dintervalles/nombre de rptitions. O Si un intervalle est rgl sur 00:00:00, la montre lignorera automatiquement. Par exemple, si INT 3 est rgl sur 00:00:00, alors la montre passera directement de INT 2 INT 4. O Lorsque vous rglez des zones cibles de frquence cardiaque dans le mode Intervalle, elles annulent celles rgles dans le mode HRM Setup
(Configuration CFM). Par exemple, si vous avez rgl la montre ZONE 2 dans le mode HRM Setup (Configuration CFM) et que vous avez rgl INT 3 ZONE 3, la montre enregistrera les donnes de la frquence cardiaque pour la ZONE 3, mais pas celle de la ZONE 2 dans le mode Intervalle. Ceci est particulirement important si vous avez rgl la montre pour vous alerter quand vous allez au-dessus ou en-dessous de votre zone cible de frquence cardiaque. O Les rglages de rptitions sappliquent sur le groupe entier de rglages. Vous ne pouvez pas rgler la minuterie par intervalles pour se rpter deux fois pour INT 1 et une fois pour INT 2. Exemple dutilisation du mode Minuterie par intervalles des fins de cross-training, vous ajoutez votre entranement actuel un cours de spin dune heure par semaine. Vous dcidez dutiliser le mode Minuterie par intervalles pour vous aider mesurer la dure et la frquence cardiaque pendant cette heure de cours. Vous rglez les intervalles suivants pour votre activit :
Intervalle Heure Zone de la Frquence cardiaque INT 1 INT 2 INT 3 INT 4 00:05:00 00:18:00 00:05:00 00:05:00 NONE (AUCUNE) ZONE 3 ZONE 5 ZONE 1 Vous utilisez INT 1 comme un chauffement. INT 2 et INT 3 reprsentent le centre de votre activit avec un objectif de frquence cardiaque qui augmente, un effort soutenu de cinq minutes avec des dexercices darobie de haute intensit. Finalement, INT 4 est un ralentissement entre les rptitions et la fin de lactivit. Pour complter, vous rglez les rptitions 2, ce qui vous permet de rpter la squence dactivit deux fois pour une heure intense dexercices intervalles. 100 101 W248_NA_FC.qxp 8/5/08 10:08 AM Page 102 Timer (Minuterie) Le mode Minuterie permet de choisir une dure fixe partir de laquelle la montre compte rebours jusqu zro (exemple : 10, 9, 8, ...). De plus, vous pouvez rgler la montre pour se rpter, sarrter ou passer en mode Chrono la fin dun compte rebours (si le chronographe est arrt et zro) et vous alerter quand vous tes au milieu de la minuterie dune squence. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night Mode (mode Nuit). MODE Appuyer pour changer de mode, de chiffre, de rglage doption ou de groupe. START/SPLIT Appuyer pour commencer de chronomtrer, continuer de chronomtrer aprs une pause, augmenter ou alterner entre les rglages dun lment. STOP/RESET/SET Appuyer pour dmarrer ou pour achever le processus de rglage, arrter ou marquer une pause dans la minuterie, remettre zro et sauvegarder les donnes. HEART RATE Appuyer pour changer daffichage, pour diminuer ou alterner entre les rglages dun lment. REMARQUE : Vous pouvez appuyer sur nimporte quel bouton en mode Minuterie pour couper lalarme qui se dclenche quand la minuterie atteint zro. 102 Pour rgler la minuterie 1. Appuyer sur MODE jusqu afficher TIMER (MINUTERIE). 2. Appuyer sur STOP/RESET/SET jusqu ce que TIMER SET (RGLAGE DE LA MINUTERIE), puis SET (RGLAGE) saffichent brivement suivi par la minuterie avec la valeur des heures qui clignote. 3. Appuyer sur START/SPLIT (+) pour augmenter ou alterner les valeurs ou sur HEART RATE (-) pour les diminuer ou les alterner. Ceci sapplique aux heures, aux minutes, aux secondes, laction finale et lalerte mi-parcours. REMARQUE : Le rglage de laction finale vous permet de choisir ce que la minuterie fera la fin du compte rebours. Les options comprennent STOP, REPEAT (RPTER) ou CHRONO. Si vous choisissez CHRONO, la montre passera automatiquement en mode Chrono la fin du compte rebours (si le chronographe est arrt ou sil est remis zro) et commence mettre en marche le chronographe. REMARQUE : Pour changer rapidement la valeur rgle, appuyer et maintenir enfonc START/SPLIT (+) ou HEART RATE (-). 4. Appuyer sur MODE (NEXT) pour changer la valeur suivante des heures, des minutes, des secondes, de la fin de laction et de lalerte mi-
parcours. 5. Appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos modifications et sortir du processus de rglage. 103 W248_NA_FC.qxp 8/5/08 10:08 AM Page 104 Pour utiliser la minuterie 1. Appuyer et maintenir enfonc STOP/RESET/SET pour effacer les donnes de la prcdente utilisation de la minuterie (si ncessaire). Vous ne pouvez pas commencer un autre chronomtrage sans remettre zro la minuterie. 2. Appuyer sur START/SPLIT pour dmarrer le compte rebours. Licne du sablier H saffiche. 3. Arrter le compte rebours en appuyant sur STOP/RESET/SET. 4. Reprendre le compte rebours en appuyant sur START/SPLIT nouveau ou rinitialiser la minuterie en appuyant et en maintenant encore enfonc STOP/RESET/SET jusqu ce que les mots HOLD TO RESET (TENIR POUR REMETTRE ZRO) saffichent brivement suivis par la dure initiale du compte rebours. 5. Quand la minuterie atteint le point de mi-parcours (si HALFWAY ALERT
[ALERTE MI-PARCOURS] est rgle), un bref carillon se dclenche. 6. Lorsque la minuterie arrive zro, une alerte sonore se produit. Appuyer sur nimporte quel bouton pour couper lalarme. 7. La minuterie sarrte aprs lalerte si elle est rgle sur STOP ou La minuterie dmarre un nouveau compte rebours si elle est rgle sur REPEAT (RPTER) et continue jusqu ce que vous appuyiez sur STOP/RESET/SET. REP et un nombre saffichent (par exemple, REP 2). REP signifie que la minuterie se rpte et le nombre correspond au 104 nombre de fois o le compte rebours a t effectu. Licne de rptition I saffiche galement pour indiquer que la minuterie est rgle pour se rpter ou La minuterie passe en mode Chrono si le chronographe est arrt ou sil a t remis zro. Licne du chronographe W saffiche indiquant que la minuterie change de mode la fin du compte rebours et licne du sablier H apparat pour montrer que la minuterie est en marche. Remarques et conseils pratiques pour le mode Minuterie O Vous pouvez appuyer sur MODE depuis le mode Minuterie pour afficher un autre mode sans perturber le fonctionnement de la minuterie. Le sablier H reste affich pour indiquer que la minuterie est en marche. O Lorsque vous utilisez lalerte de mi-parcours, la montre bipe quand vous avez atteint la moiti du compte rebours. O Lorsque le chronographe est en marche en mme temps que lmetteur du cardiofrquencemtre, vous pouvez changer laffichage du mode Timer (Minuterie), en appuyant sur HEART RATE. Vous pouvez choisir entre :
1. Frquence cardiaque sur compte rebours 2. Compte rebours sur frquence cardiaque 3. Frquence cardiaque uniquement ou 4. Compte rebours (et un nombre de rptitions sil est rgl sur REPEAT [RPTER]). 105 W248_NA_FC.qxp 8/5/08 10:08 AM Page 106 Exemple dutilisation du mode Minuterie Dans le cadre dun programme global de mise en forme, vous vous tes fix lobjectif de marcher 30 minutes lheure du djeuner, deux jours par semaine. Pour vous assurer de retourner au travail lheure, vous rglez la minuterie 15 minutes et vous la rglez la fin de laction sur CHRONO. Au bout de 15 minutes, la montre met un bip vous avertissant de faire demi-tour et de revenir au bureau. La montre passe en mode Chrono et commence chronomtrer. Ceci vous aide dterminer combien de temps il vous faut pour retourner au bureau. Recovery (Rcupration) propos de la vitesse de rcupration cardiaque La vitesse de rcupration cardiaque est un indicateur de votre niveau de forme et dentranement. Plus vous tes en forme, plus votre frquence cardiaque retournera rapidement un rythme plus bas la fin de votre sance dexercices, indiquant une meilleure sant cardiovasculaire. Votre vitesse de rcupration reprsente le changement dans votre frquence cardiaque tout au long dune priode. Vous pouvez rgler votre cardiofrquencemtre pour quil enregistre les modifications de votre frquence cardiaque pour une de ces priodes : 30 secondes, 1, 2, 5 ou 10 minutes. Une vitesse de rcupration plus lente peut indiquer le besoin de faire une pause dans votre entranement cause de la fatigue, dune maladie ou dautres facteurs. 106 BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night Mode
(mode Nuit). MODE Appuyer pour passer au mode suivant START/SPLIT Appuyer pour dmarrer ou redmarrer un chronomtrage de rcupration. STOP/RESET/SET Appuyer pour choisir entre un temps de rcupration de 30 secondes, 1, 2, 5 ou 10 minutes, pour arrter ou pour remettre zro la minuterie de rcupration. HEART RATE Appuyer pour activer le CFM (si teint) ou appuyer et maintenir enfonc pour activer ou dsactiver les alertes de zones. REMARQUE : Pendant que le chronographe fonctionne, la minuterie de rcupration commence automatiquement aprs avoir appuy sur STOP/RESET/SET, si la montre reoit les donnes de lmetteur du cardiofrquencemtre. Sans une frquence cardiaque en cours ou si la frquence de dpart est infrieure la frquence darrive NO REC (PAS DENREGISTREMENT) saffiche la fin du compte rebours. Le rsultat de la rcupration automatique peut se consulter en mode Rcapitulatif. 107 W248_NA_FC.qxp 8/5/08 10:08 AM Page 108 Dterminer manuellement une vitesse de rcupration cardiaque Vous pouvez galement initialiser manuellement le calcul dune vitesse de rcupration cardiaque nimporte quel moment. REMARQUE : Quand vous initialisez manuellement le calcul dune vitesse de rcupration, les informations ne sont pas stockes pour tre consultes en mode Rcapitulatif. 1. Appuyer sur MODE jusqu afficher RECOVERY (RCUPRATION). 2. Appuyer sur STOP/RESET/SET pour effacer les donnes de la vitesse de rcupration cardiaque prcdente, si ncessaire. Le message HOLD TO RESET (TENIR POUR REMISE ZRO) saffiche, suivi par le rglage du temps de rcupration en cours saffiche. 3. Appuyer sur STOP/RESET/SET pour alterner entre les temps de rcupration de 30 secondes, 1, 2, 5 ou 10 minutes, si souhait. REMARQUE : Ce rglage contrle la dure des vitesses cardiaques de rcupration automatique et manuelle. 4. Appuyer sur START/SPLIT. La frquence cardiaque au dbut de la priode de rcupration saffiche sur la ligne du haut tout comme votre frquence cardiaque en cours. Le compte rebours de rcupration de 30 secondes, 1, 2, 5 ou 10 minutes saffiche sur la ligne du bas. REMARQUE : La montre ne peut pas enregistrer une rcupration sans recevoir de lmetteur du cardiofrquencemtre des donnes valides de la frquence cardiaque en cours. Sans une frquence 108 cardiaque en cours ou si la frquence de dpart est infrieure la frquence darrive, NO REC (PAS DENREGISTREMENT) saffiche la fin du compte rebours. 5. La montre met un bip indiquant la fin de la priode choisie de compte rebours de rcupration. La montre enregistre votre frquence cardiaque une seconde fois, soustrait la deuxime valeur de la premire et affiche la diffrence comme valeur de la rcupration. 6. Vous pouvez continuer dinitialiser des priodes spcifiques de rcupration en rptant les tapes 2 4. 109 W248_NA_FC.qxp 8/5/08 10:08 AM Page 110 Review (Mode Rcapitulatif) Le mode Rcapitulatif vous permet dexaminer des donnes gnrales sur des sances dexercices enregistres par les modes Chrono et Intervalle. Vous pouvez consulter vos 10 dernires sances dexercices. Vous pouvez aussi bloquer une sance dexercices pour viter quelle ne soit pas limine de la fin du rcapitulatif une fois que vous avez dpass 10 sances stockes. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode
(mode Nuit). MODE Appuyer pour passer au mode suivant START/SPLIT Appuyer pour slectionner le rcapitulatif dune sance dexercices ou pour faire dfiler les donnes dune activit slectionne. STOP/RESET/SET Appuyer pour initialiser la rcapitulation dune sance de travail choisie. HEART RATE Appuyer pour bloquer ou dbloquer une sance dexercices ou pour faire dfiler les donnes dune activit slectionne. propos du mode Review (Rcapitulatif) O Le mode Rcapitulatif recueille et stocke les donnes pendant que le chronographe ou la minuterie dintervalles est en marche. Vous pouvez utiliser ce mode pour mesurer dimportants progrs durant vos sances dexercices. O Sans lmetteur du cardiofrquencemtre, le temps total et le rappel du temps au tour ou de lintervalle saffichent dans le mode Rcapitulatif avec la dernire vitesse de rcupration cardiaque enregistre. O Si aucun intervalle na termin son compte rebours NO INTS DONE
(PAS DINTERVALLE FAIT) saffiche. Cela se produit uniquement quand la minuterie par intervalles est en marche et que la montre na pas fini de chronomtrer un cycle complet dintervalles. O Si vous navez pas enregistr les diffrents tours durant une sance dexercices, la montre affiche NO LAPS STORED (PAS DE TOUR ENREGISTR) quand vous consultez le segment du rappel du tour dans le mode Rcapitulatif. Cela se produit uniquement quand le chronographe est en marche et que la montre na pas fini de chronomtrer pendant le premier tour de votre sance dexercices. 110 111 W248_NA_FC.qxp 8/5/08 10:08 AM Page 112 Pour rcapituler les donnes de la sance dexercices Si le chronographe ou la minuterie par intervalles est en marche quand vous entrez dans le mode Rcapitulatif, vous ne pouvez voir que les informations de lactivit en cours. Vous ne pouvez pas consulter de sances dexercices enregistres tant que le chrono et la minuterie par intervalles ne sont pas arrts et remis zro. 1. Appuyer sur MODE jusqu afficher REVIEW (RCAPITULATIF). 2. Appuyer sur START/SPLIT pour faire dfiler les sances dexercices enregistres. Les sances dexercices enregistres indiquent la date et lheure de la sance dexercices. REMARQUE : Les sances dexercices enregistres dans le mode Chrono sont signales par licne du chronographe W et celles enregistres en mode Intervalle par licne du sablier H. 3. Appuyer sur HEART RATE pour bloquer ou dbloquer une sance dexercices. Quand vous bloquez une sance dexercices, licne du cadenas l saffiche ct delle. Cette sance dexercices ne sera pas automatiquement supprime quand une nouvelle arrivera. 4. Appuyer sur STOP/RESET/SET pour accder aux donnes dune sance dexercices slectionne. 5. Appuyer sur START/SPLIT (+) ou sur HEART RATE (-) pour faire dfiler les donnes de la sance dexercices. 6. Appuyer sur STOP/RESET/SET pour retourner au menu principal du mode Rcapitulatif pour consulter une autre sance. 112 Donnes en mode Review (Rcapitulatif) Le mode Rcapitulatif comprend les donnes des sances dexercices enregistres en mode Chrono ou en mode Minuterie dintervalles comme indiqu dans la liste qui suit. REMARQUE : Si le cardiofrquencemtre nest pas utilis, les seules donnes disponibles sont celles du temps total, du temps au tour ou dintervalle. O Total Time (Temps total) : Le temps pendant lequel le chronographe ou la minuterie par intervalles fonctionne durant une sance dexercices dans les modes Chrono ou Interval Timer (Minuterie par intervalles). O Time in Zone (Temps dans la zone) : Le temps durant une sance dexercices pendant lequel votre frquence cardiaque est entre la limite la plus haute et la limite la plus basse de la zone cible que vous avez rgle. Pour une sance dexercices avec intervalles, vous pouvez rgler chaque intervalle sur une zone cible diffrente, ainsi le mode Rcapitulatif affiche la somme du temps dans la zone pour les diffrentes zones cibles de chaque intervalle. O Average Heart Rate (Frquence cardiaque moyenne) : La frquence cardiaque moyenne ralise pendant une sance dexercices. O Peak Heart Rate (Frquence cardiaque maximale) : La plus haute frquence cardiaque enregistre durant lactivit. 113 W248_NA_FC.qxp 8/5/08 10:08 AM Page 114 O Minimum Heart Rate (Frquence cardiaque minimale) : La plus basse frquence cardiaque enregistre durant une activit. O Total Calories (Total des calories) : Le nombre de calories brles pendant une sance dexercices. Ce nombre dpend du poids que vous avez entr quand vous avez rgl votre cardiofrquencemtre, de votre frquence cardiaque durant une activit et du temps coul. O Average Lap (Moyenne au tour) : Le temps moyen pour tous les tours enregistrs pendant une sance dexercices. O Best Lap (Meilleur tour) : Le temps le plus court enregistr pendant une sance dexercices. O Lap or Interval Recall (Rappel du tour ou de lintervalle) : Le temps et la moyenne de la frquence cardiaque pour chaque segment de votre sance dexercices. Les sances dans le mode Chrono comprennent les donnes au tour et les sances dans le mode Intervalle comprennent les donnes dintervalle. Si lintervalle dune sance dexercices est rgl pour se rpter, la montre affiche galement le nombre dintervalles rpts. O Recovery Heart Rate (Vitesse de rcupration cardiaque) : Le rsultat du calcul le plus rcent de la vitesse de rcupration cardiaque lorsque le chronographe ou la minuterie par intervalles fonctionne. Les calculs manuels de rcupration ne sont pas stocks. HRM Setup (Configuration CFM) Le mode Configuration CFM vous permet de slectionner et de rgler vos donnes personnelles de statistiques essentielles qui seront enregistres par votre cardiofrquencemtre. Vous pouvez aussi associer la montre lmetteur de votre cardiofrquencemtre. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode (mode Nuit). MODE Appuyer pour changer de mode, de chiffre ou de rglage de groupe. START/SPLIT Appuyer pour slectionner une zone cible de frquence cardiaque, ou alterner les rglages dun lment. STOP/RESET/SET Appuyer pour dmarrer ou pour achever le processus de rglage. HEART RATE Appuyer pour initialiser le processus dassociation, diminuer ou alterner entre les rglages dlments. Association des appareils Lopration dassociation est ncessaire pour sassurer que votre montre ne reoive pas les donnes transmises par la sangle de poitrine de quelquun dautre. 114 115 W248_NA_FC.qxp 8/5/08 10:08 AM Page 116 Note: Lopration d'association doit tre effectue avant votre toute premire utilisation, et aprs tout changement de pile du cardiofrquencemtre ou de la montre. Il nest pas ncessaire de le faire avant chaque sance dexercices. Pour associer votre montre votre sangle de poitrine, utilisez la procdure suivante :
1. Enlever la sangle de poitrine de votre corps et la laisser sans la manipuler pendant au moins cinq minutes pour tre certain quelle soit compltement teinte. 2. Trouver un endroit loign dautres sangles de poitrine de cardiofrquencemtre qui pourraient tre en train de transmettre. 3. Sur la montre, appuyer plusieurs fois sur le bouton MODE jusqu afficher HRM SETUP (CONFIGURATION CFM) sur la ligne du haut. Pour associer correctement la montre et lmetteur du cardiofrquencemtre, allez directement sur le mode HRM Setup (Configuration CFM) sans vous arrter ou utiliser un autre mode. 4. Appuyer et tenir enfonc le bouton HEART RATE. Le message HOLD TO PAIR (TENIR POUR ASSOCIER) devrait safficher pendant 2 secondes suivi par les instructions WEAR STRAP (METTRE LA SANGLE), puis PRESS MODE TO PAIR WATCH WITH STRAP (APPUYER SUR MODE POUR ASSOCIER LA MONTRE ET LA SANGLE). 5. Appuyer sur le bouton MODE. Le message WAIT FOR BEEP (ATTENDRE LE BIP) devrait safficher. La montre cherche une sangle de poitrine avec laquelle elle va sassocier. 6. Ensuite, prendre votre sangle de poitrine et la tenir fermement avec les pouces contre les coussinets de lmetteur qui sont normalement en contact avec votre poitrine. Frotter plusieurs fois les pouces davant en arrire sur les coussinets de lmetteur. Ce contact devrait tre suffisant pour que la sangle commence transmettre. 7. Si lopration dassociation est russie, PAIRING DONE (ASSOCIATION FAITE) saffiche et une sonnerie de confirmation se fait entendre. Si pour une raison ou une autre, lopration choue, rpter immdiatement les tapes dcrites ci-dessus en commenant au numro 4. Pour rgler une zone cible de frquence cardiaque Vous pouvez choisir une zone cible de frquence cardiaque programme ou rgler une zone cible de frquence cardiaque manuelle pour une zone cible de frquence cardiaque personnalise. Les zones de frquence cardiaque prprogrammes dcrites dans le tableau ci-dessous correspondent votre valeur de frquence cardiaque maximale. 116 117 W248_NA_FC.qxp 8/5/08 10:08 AM Page 118 Zone Limite infrieure Limite suprieure 1 2 3 4 5 50 %
60 %
70 %
80 %
90 %
60 %
70 %
80 %
90 %
100 %
Pour choisir une zone cible de frquence cardiaque :
1. Dterminer la zone que vous souhaitez utiliser en consultant le tableau de la page 75. 2. Appuyer sur MODE jusqu afficher HRM Setup (configuration CFM). 3. Appuyer sur START/SPLIT pour passer successivement chaque zone cible de frquence cardiaque (intitules ZONE 1 ZONE 5 ou MANUAL). 4. Pour les zones de frquence cardiaque prprogrammes, appuyer sur MODE pour enregistrer votre zone cible de frquence cardiaque choisie et sortir du mode HRM Setup (Configuration CFM). Pour une zone de frquence cardiaque manuelle, vous devez ajouter quelques tapes supplmentaires dcrites dans la section suivante. Aprs avoir quitt le mode HRM Setup (Configuration CFM), la montre utilise la zone cible de frquence cardiaque slectionne comme base 118 pour tous ses calculs statistiques bass sur le CFM. Cela ne sapplique pas aux sances dexercices dj sauvegardes avant de choisir une zone cible de frquence cardiaque. Pour rgler une zone cible de frquence cardiaque manuelle La zone cible de frquence cardiaque manuelle vous permet de personnaliser les limites suprieure et infrieure de votre zone cible de frquence cardiaque. Vous devez utiliser la zone cible de frquence cardiaque manuelle lorsque la zone cible de frquence cardiaque prprogramme de 10 % est trop grande ou trop petite pour vos objectifs dexercices. REMARQUE : La diffrence entre les limites suprieure et infrieure de votre zone de frquence cardiaque manuelle doit tre dau-moins cinq battements par minute. Pour rgler une zone cible de frquence cardiaque manuelle :
1. Appuyer sur MODE jusqu afficher HRM Setup (configuration CFM). 2. Appuyer sur START/SPLIT jusqu ce que MANUAL (MANUEL) saffiche. 3. Appuyer ensuite sur STOP/RESET/SET pour commencer le rglage. Le mot MANUAL (MANUEL) saffiche en clignotant. 4. Appuyer sur MODE (NEXT) pour commencer rgler les zones cibles suprieures et infrieures de frquence cardiaque. 119 W248_NA_FC.qxp 8/5/08 10:08 AM Page 120 5. HI LIMIT : HR (LIMITE SUPRIEURE : FC) saffiche dabord, puis une valeur de frquence cardiaque trois chiffres (exemple : 140). Appuyer sur START/SPLIT (+) pour augmenter la valeur qui clignote, sur HEART RATE (-) pour la diminuer ou sur MODE (NEXT) pour se dplacer vers la valeur suivante. 6. Lorsque vous avez termin de rgler les trois chiffres de la valeur de la limite suprieure de la frquence cardiaque, appuyer sur MODE (NEXT) pour vous dplacer sur la valeur de la limite infrieure de la frquence cardiaque. LO LIMIT : HR (LIMITE INFRIEURE : FC) saffiche. Appuyer sur START/SPLIT (+) pour augmenter la valeur qui clignote, sur HEART RATE (-) pour la diminuer ou sur MODE (NEXT) pour se dplacer vers le chiffre suivant de la valeur trois chiffres. 7. Lorsque vous avez termin de rgler les limites suprieure et infrieure des zones cibles de frquence cardiaque, vous pouvez appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos rglages et sortir du processus ou vous pouvez continuer de rgler ou de modifier dautres donnes statistiques de frquence cardiaque (voir ci-dessous). Pour saisir vos donnes personnelles En plus de slectionner une zone cible de frquence cardiaque, il est important de saisir votre poids, votre frquence cardiaque maximale, laffichage de la frquence cardiaque et une alerte de zone de frquence cardiaque. Lexactitude de ces informations utilises par ces options aide votre cardiofrquencemtre sadapter vos besoins. 120 1. Appuyer sur MODE jusqu afficher HRM Setup (configuration CFM). 2. Appuyer ensuite sur STOP/RESET/SET pour commencer le rglage. La zone cible de frquence cardiaque slectionne saffiche et clignote. 3. Appuyer sur MODE (NEXT) pour commencer dentrer vos donnes personnelles et vos rglages. 4. Faire les modifications souhaites en appuyant sur START/SPLIT (+) ou HEART RATE (-). Pour certains rglages, appuyer sur START/SPLIT (+) pour augmenter la valeur et appuyer sur HEART RATE (-) pour la diminuer. Pour dautres, appuyer sur START/SPLIT (+) ou HEART RATE
(-) pour alterner entre deux options ou passer successivement dun groupe de rglages un autre. 5. Appuyer sur MODE (NEXT) pour se dplacer vers le chiffre ou le groupe de rglages suivant que vous souhaitez modifier. 6. Appuyer sur STOP/RESET/SET pour enregistrer vos modifications et sortir du processus de rglage. 7. Appuyer sur MODE pour quitter HRM Setup (Configuration CFM). Pour ce cardiofrquencemtre vous pouvez faire les rglages dcrits dans le tableau de la page suivante. 121 W248_NA_FC.qxp 8/5/08 10:08 AM Page 122 Groupe de rglages Affichage Description Vous pouvez entrer votre poids actuel de sorte quil apparaisse en livres (lbs) ou en kilogrammes (kg). Ce nombre permet de calculer combien de calories vous brlez pendant votre activit. Le poids enregistr ne peut tre infrieur 22 lbs (10 kg) ou suprieur 550 lbs (250 kg). La valeur de votre frquence cardiaque maximale sert de rfrence pour afficher votre frquence cardiaque en termes de pourcentage du maximum (%). Ce nombre ne peut tre infrieur 80 ou suprieur 240 battements par minute (BPM). Vous pouvez choisir entre laffichage de votre frquence cardiaque en battements par minute (BPM) ou en pourcentage du maximum (% OF MAX). Vous avez galement le choix dactiver ou non une alerte indiquant que vous allez au-
dessus ou en-dessous de votre zone cible de frquence cardiaque slectionne. Poids Frquence cardiaque maximale Format BPM Zone alerte de la Frquence cardiaque 122 Remarques et conseils pratiques pour le CFM O Lors du processus de rglage, vous pouvez tout moment sauvegarder vos modifications et retourner laffichage principal de la frquence cardiaque en appuyant sur STOP/RESET/SET (DONE). O Si durant le rglage de la montre, vous nappuyez sur aucun bouton pendant 2 ou 3 minutes, la montre enregistrera automatiquement les dernires modifications que vous avez faites et quittera le processus de rglage. O Si un rglage passe au-dessus ou en-dessous des limites rgles de votre frquence cardiaque ou de votre poids, la montre corrige automatiquement le rglage pour correspondre aux limites de la montre. Cette correction automatique peut avoir des rsultats difficiles prvoir. Vrifier les rglages de la montre. 123 W248_NA_FC.qxp 8/5/08 10:08 AM Page 124 Alarme 1, 2 ou 3 Vous pouvez utiliser votre montre comme un rveil avec trois alarmes diffrentes qui fonctionnent sur diffrents modes. Vous pouvez rgler une alarme pour quelle se dclenche la mme heure chaque jour ou uniquement les jours de semaine, le week-end ou mme une seule fois dans la semaine. STOP/RESET/SET Appuyer pour dmarrer ou pour achever le processus de rglage. HEART RATE Appuyer pour diminuer ou pour alterner entre les valeurs rgles. BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-
Mode (mode Nuit). MODE Appuyer pour changer de mode, de chiffre ou de rglage de groupe. START/SPLIT Appuyer pour augmenter ou alterner entre les valeurs rgles ou ACTIVER ou DSACTIVER lalarme. 124 Lorsque la montre arrive lheure programme, lalarme sonore se dclenche et la veilleuse INDIGLO clignote pendant 20 secondes. Pour vous aider identifier lalarme qui a sonn, chaque alarme une mlodie unique. Pour rgler lalarme 1. Appuyer sur MODE jusqu ce que le mode Alarme 1, 2 ou 3 saffiche. 2. Appuyer sur STOP/RESET/SET jusqu ce que ALARM SET (RGLAGE DE LALARME) et SET (RGLAGE) saffichent brivement suivis par lheure avec la valeur des heures qui clignote. 3. Appuyer sur START/SPLIT (+) pour augmenter la valeur de lheure ou sur HEART RATE (-) pour la diminuer. REMARQUE : Pour changer rapidement la valeur rgle, appuyer et maintenir enfonc START/SPLIT (+) ou HEART RATE. 4. Appuyer sur MODE (NEXT) pour se dplacer vers la valeur des minutes. 5. Appuyer sur START/SPLIT (+) pour augmenter la valeur des minutes ou HEART RATE (-) pour la diminuer. 6. Appuyer sur MODE (NEXT) pour aller sur la valeur AM/PM
(matin/aprs-midi) (si vous avez rgl la montre au format 12 heures). 7. Appuyer sur START/SPLIT (+) ou sur HEART RATE (-) pour alterner entre AM (matin) et PM (aprs-midi). 125 W248_NA_FC.qxp 8/5/08 10:08 AM Page 126 8. Appuyer sur MODE (NEXT) pour se dplacer vers la valeur du type de lalarme. 9. Appuyer sur START/SPLIT (+) ou sur HEART RATE (-) pour se dplacer dans les types dalarmes. Les types dalarmes sont :
O DAILY (QUOTIDIENNE) sonne tous les jours une heure spcifique O WEEKDAYS (JOURS DE LA SEMAINE) sonne du lundi au vendredi la mme heure O WEEKENDS (FIN DE SEMAINE) sonne le samedi et le dimanche la mme heure ou O Lalarme une fois par semaine (exemple : MON, TUE, WED... [LUN, MAR, MER...]) sonne un jour spcifique une heure dtermine. 10. Appuyer sur STOP/RESET/SET (DONE) pour enregistrer vos modifications et sortir du processus de rglage. Remarques et conseils pratiques pour le Mode Alarme O Pour ACTIVER ou DSACTIVER une alarme sans accder au mode de rglage, appuyer sur START/SPLIT en mode Alarme. O Notez que lorsque vous modifiez les rglages dune alarme, celle-ci est automatiquement active. O Lorsque vous rglez lalarme, licne du rveil a saffiche dans le mode Heure du jour. 126 O Lorsque lalarme retentit, vous pouvez lteindre en appuyant sur nimporte quel bouton de la montre. O Lalarme une fois par semaine (exemple : MON, TUE, WED... [LUN, MAR, MER...]) est particulirement utile pour vous rappeler un rendez-vous. O Si vous ne coupez pas lalarme avant la fin de lalerte, une alarme de rappel se dclenchera au bout de 5 minutes. Synchro Ce mode vous permet de transfrer vos donnes de sance dexercices sur le logiciel Timex Trainer quand vous utilisez le Data Xchanger USB de Timex . BOUTON INDIGLO Appuyer pour clairer la montre, activer ou dsactiver la fonction Night-Mode (mode Nuit). STOP/RESET/SET Appuyer pour annuler la recherche pour une synchronisation avec un PC une fois que le processus a commenc. MODE Appuyer pour passer au mode suivant. START/SPLIT Appuyer pour annuler la recherche pour une synchronisation avec un PC une fois que le processus a commenc. HEART RATE Appuyer pour permettre au rcepteur de commencer chercher un PC. 127 W248_NA_FC.qxp 8/5/08 10:08 AM Page 128 REMARQUE : Une fois que vous avez initialis le processus de synchronisation, vous pouvez appuyer sur nimporte quel bouton pour lannuler. SYNC CANCEL (ANNULATION SYNCHRO) saffiche. La montre bipe, le rcepteur sarrte et la montre retourne ltape SYNC READY
(SYNCHRONISATION PRTE). Pour synchroniser la montre avec un PC 1. Sassurer que le priphrique USB Data Xchanger est branch votre ordinateur et que le logiciel Timex Trainer fonctionne. 2. Appuyer sur MODE jusqu afficher le mode Sync (Synchro). 3. Le message SYNC READY (SYNCHRO PRTE) saffiche indiquant que la montre est prte initialiser une transmission avec un PC. 4. Appuyer sur HEART RATE pour commencer le processus. 5. La montre arrte et remet zro toutes ses activits et commence chercher le PC. Le message SEARCHING FOR PC (RECHERCHE DU PC) saffiche. 6. Brancher le priphrique USB lordinateur et ouvrir le logiciel. 7. Quand le lien est tabli avec le PC, la montre affiche SYNCING WATCH
(SYNCHRONISATION DE LA MONTRE) jusqu ce que le processus de synchronisation soit termin et que SYNCING DONE
(SYNCHRONISATION FAITE) saffiche sur la montre. Une alarme sonore se dclenche et la montre retourne ltat SYNC READY
(SYNCHRONISATION PRTE). 128 Messages derreur pour la synchro Si une erreur se passe durant le processus de communication, la montre cre une alerte et affiche brivement un message derreur avant de retourner ltat READY (PRT). Vous trouverez ci-dessous une liste derreurs et quelques suggestions pour y remdier. HARDWARE ERROR (ERREUR AU NIVEAU DU MATERIEL) : Ce message apparat sil y a un problme interne au niveau de lmetteur-
rcepteur radio de la montre. Contactez le Service clientle de Timex. SYNC ERROR (ERREUR DE SYNCHRONISATION) : Ce message indique quil y a un problme au niveau de la communication. Ceci est d le plus souvent une interfrence avec un appareil sans fil tel quun tlphone, un clavier, une souris ou un accessoire bluetooth. LINK TO PC BUSY (LIEN VERS LE PC OCCUP) : Ce message saffiche si le PC est dj connect une autre montre Timex. Si vous avez ce message rgulirement et que vous tes certain quil ny a pas dautres montres Timex moins de 6 m de votre PC, contactez le Service clientle de Timex. NO PC FOUND (PAS DE PC TROUV) : Ce message saffiche si la montre ne peut pas tablir de communication avec votre PC dans les 30 secondes. Assurez-vous que le logiciel fonctionne et que le Data Xchanger est branch votre ordinateur par un port USB qui marche. Vous pouvez aussi essayer denlever le Data Xchanger et de le rebrancher nouveau avant de tester le processus de synchronisation. 129 W248_NA_FC.qxp 8/5/08 10:08 AM Page 130 Soin et entretien Changement de la pile de montre Quand la tension de la pile de la montre baisse, laffichage ou la veilleuse INDIGLO faiblit. Cette montre utilise une pile au lithium CR2032. Pour carter le risque de dommage permanent de la montre, TIMEX CONSEILLE FORTEMENT DE FAIRE CHANGER LA PILE PAR UN DTAILLANT OU UN BIJOUTIER. Veilleuse INDIGLO Appuyer sur le bouton INDIGLO pour activer la veilleuse. Une technologie lectroluminescente brevete (brevets amricains n 4.527.096 et 4.775.964) permet dclairer la face entire de la montre la nuit et dans des conditions de faible clairage. tanchit O Votre montre tanche 100 mtres rsiste une pression de 140 p.s.i. soit 965 kPa (quivalent une immersion de 328 pieds ou 100 mtres sous le niveau de la mer). O La montre est tanche aussi longtemps que le verre, les boutons et le botier sont intacts. O Timex recommande de rincer la montre leau douce aprs tout contact avec leau de mer. 130 ATTENTION : POUR PRSERVER LTANCHIT, NE PAS ENFONCER LES BOUTONS SOUS LEAU. Entretien de la sangle de lmetteur du cardiofrquencemtre Rincer leau claire le cardiofrquencemtre et la sangle de poitrine pour viter laccumulation de matires susceptible dentraver la mesure de frquence cardiaque. Dure de vie et changement de la pile de lmetteur La dure de vie de la pile de lmetteur devrait dpasser deux ans, en se basant sur une utilisation dune heure par jour. Un usage plus intense raccourcira la dure de service de la pile. Changez la pile de lmetteur dans lun quelconque des cas suivants :
La montre ne reoit plus de donnes de frquence cardiaque alors que lmetteur est port correctement sur la poitrine. Des messages derreur (COMM ERR, SIGNAL LOST) (ERREUR DE COMM, SIGNAL PERDU ) saffichent de plus en plus frquemment. Changement de la pile REMARQUE : Vous devez disposer dun appareil (une montre, par exemple) capable dafficher les donnes de frquence cardiaque pour vrifier que la batterie neuve est pose correctement. laide dune pice 131 W248_NA_FC.qxp 8/5/08 10:08 AM Page 132 de monnaie, ouvrir le couvercle du logement de la pile (au dos de lmetteur). Introduire une pile neuve (CR2032 ou quivalent) avec le + vers vous. Enfoncer le bouton de rinitialisation ct de la pile avec un cure-
dent ou un trombone dpli. Remettre le couvercle en place. Effectuer un essai rapide de lappareil :
1. Sloigner des sources de brouillage lectrique ou radio. 2. Humecter gnreusement les coussinets du cardiofrquencemtre et poser la sangle sur la poitrine, bien appuye contre la peau. 3. Activer la fonction de contrle de frquence cardiaque sur la montre. 4. Au bout de quelques secondes, le symbole du cur doit commencer clignoter sur lcran pour indiquer que lmetteur est activ. Ceci confirme que la pile est correctement installe. REMARQUE : La valeur de la frquence cardiaque ne doit pas ncessairement safficher durant cet essai. SI LE CUR CLIGNOTANT NE SAFFICHE PAS SUR LA MONTRE :
Appuyer de nouveau sur le bouton de rinitialisation dans le logement de la pile et remettre le couvercle en place. Remettre la pile en place et rpter la procdure de lessai ci-dessus. 132 tanchit Le cardiofrquencemtre rsiste une pression de 140 p.s.i. soit 965 kPa. ATTENTION : Le cardiofrquencemtre naffiche pas de frquence cardiaque lorsquil est utilis sous leau. Garantie et rparation Garantie internationale Timex (Garantie limite tats-Unis) Votre cardiofrquencemtre TIMEX est garanti contre les dfauts de fabrication par Timex pour une priode dUN AN, compter de la date dachat. Timex Group USA Inc ainsi que ses filiales du monde entier honoreront cette garantie internationale. Timex se rserve le droit de rparer votre cardiofrquencemtre en y installant des composants neufs ou rviss ou bien de le remplacer par un modle identique ou similaire. IMPORTANT : CETTE GARANTIE NE COUVRE PAS LES DFAUTS OU DOMMAGES DE VOTRE CARDIOFRQUENCEMTRE :
1. aprs lexpiration de la priode de garantie ;
2. si le cardiofrquencemtre na pas t achet chez un revendeur Timex agr ;
3. si la rparation na pas t faite par Timex ;
4. sil sagit dun accident, falsification ou abus ;
133 W248_NA_FC.qxp 8/5/08 10:08 AM Page 134 5. sil sagit du verre ou cristal, du bracelet ou brassard, du botier, des accessoires ou de la pile. Le remplacement de ces pices peut vous tre factur par Timex. CETTE GARANTIE AINSI QUE LES RECOURS PRVUS DANS LES PRSENTES SONT EXCLUSIFS ET REMPLACENT TOUTE AUTRE GARANTIE EXPRESSE OU IMPLICITE, Y COMPRIS TOUTE GARANTIE IMPLICITE DE QUALIT MARCHANDE ET DADAPTATION UN USAGE PARTICULIER. TIMEX NEST RESPONSABLE DAUCUN DOMMAGE PARTICULIER, ACCESSOIRE OU INDIRECT. Certains pays ou tats nautorisent pas les limitations de garanties implicites et nautorisent pas les exclusions ou limitations pour des dommages, auquel cas lesdites limitations pourraient ne pas vous concerner. Les modalits de la prsente garantie vous donnent des droits lgaux prcis et vous pouvez galement vous prvaloir dautres droits qui varient dun pays ou dun tats un autre. Pour faire jouer votre garantie, veuillez retourner votre cardiofrquencemtre Timex, une de ses filiales ou au dtaillant Timex o le cardiofrquencemtre a t achet, avec le bon de rparation original, ou, pour les tats-Unis et le Canada seulement, le bon de rparation original dment rempli ou une feuille mentionnant vos nom, adresse, N de tlphone, date et lieu de lachat. Veuillez inclure la somme suivante avec votre cardiofrquencemtre pour couvrir les frais denvoi et de manutention (ce ne sont pas des frais de rparation) : un chque ou mandat de 8,00 $ US. aux tats-Unis, de 7,00 $ CAN au Canada et de 2,50 au Royaume-Uni. Dans les autres pays, Timex vous facturera les 134 frais denvoi et de manutention. NINCLUEZ JAMAIS DARTICLES DE VALEUR PERSONNELLE DANS VOTRE ENVOI. Aux .-U. veuillez composer le 1-800-328-2677 pour plus de renseignements sur la garantie. Au Canada, composer le 1-800-263-0981. Au Brsil, composer le +55 (11) 5572 9733. Au Mexique, composer le 01-800-01-060-00. Pour lAmrique centrale, les Carabes, les Bermudes et les Bahamas, composer le (501) 370-5775 (.-U.). En Asie, composer le 852-2815-0091. Au R.U., composer le 44 208 687 9620. Au Portugal, composer le 351 212 946 017. En France, composer le 33 3 81 63 42 00. En Allemagne, composer le 49 7 231 494140. Au Moyen-Orient et en Afrique, composer le 971-4-310850. Dans les autres rgions, veuillez contacter votre dtaillant ou distributeur Timex pour des renseignements sur la garantie. Au Canada, aux .-U. et en certains autres endroits, les dtaillants Timex participants peuvent vous faire parvenir un emballage pr-adress et pr-affranchi pour vous faciliter lenvoi du cardiofrquencemtre latelier de rparation. Rparation Si votre cardiofrquencemtre Timex doit tre rpar, envoyez-le Timex conformment aux dispositions de la Garantie internationale Timex ou adressez-le :
HOTLINE WATCH SERVICE, P.O. Box 2740, Little Rock, AR 72203 USA. Pour toute question concernant les rparations, appelez le 1-800-328-2677. 135 W248_NA_FC.qxp 8/5/08 10:08 AM Page 136 Pour vous faciliter lenvoi du produit latelier de rparation, les dtaillants Timex participants peuvent vous faire parvenir un emballage pr-adress pour la rparation du cardiofrquencemtre. Reportez-vous aux instructions particulires dentretien et de rparation de la Garantie internationale de votre cardiofrquencemtre Timex. Si vous souhaitez remplacer le bracelet, appelez le 1-800-328-2677. CECI EST VOTRE COUPON DE RPARATION. CONSERVEZ-LE DANS UN ENDROIT SR. GARANTIE INTERNATIONALE TIMEX COUPON DE RPARATION Date dachat initiale :
(Joindre si possible une copie du reu) Achet par :
(Nom, adresse et numro de tlphone) Lieu dachat :
(Nom et adresse) Raison du renvoi :
136 137 W248_NA_FC.qxp 8/5/08 10:08 AM Page 138 Avis FCC (tats-Unis) / Avis IC (Canada) :
Cet appareil est conforme la Partie 15 des rgles de la FCC. Lutilisation est sujette aux deux conditions suivantes : (1) ce dispositif ne doit pas causer de brouillage nuisible et (2) ce dispositif doit accepter tout brouillage reu, y compris tout brouillage susceptible de causer un fonctionnement indsirable. Avertissement : Les changements ou modifications non expressment autoriss par la partie responsable de la conformit rglementaire peuvent entraner lannulation du droit dutilisation de ce matriel. REMARQUE : Cet quipement a t vrifi et dclar conforme aux limites fixes pour un appareil numrique de classe B, en vertu de la Partie 15 du rglement de la FCC. Ces limites servent assurer une protection raisonnable contre le brouillage prjudiciable dans une installation rsidentielle. Cet quipement produit, utilise et peut rayonner de lnergie radiofrquence et, sil nest pas utilis conformment aux instructions, peut causer un brouillage prjudiciable aux communications radio. Il nest toutefois pas garanti quaucun brouillage ne se produira pour une installation particulire. Si cet quipement cause un brouillage prjudiciable la rception radio ou tlvisuelle, ce qui peut tre dtermin en teignant lquipement et en le rallumant, lutilisateur est invit tenter dliminer le brouillage par lune ou plusieurs des mthodes suivantes :
Rorienter ou dplacer lantenne de rception. Augmenter la distance sparant lquipement et le rcepteur. Brancher lquipement sur une prise dun circuit diffrent de celui sur lequel est branch le rcepteur. Consulter le revendeur ou un rparateur de radio et tlvision expriment. Cet appareil numrique de la classe B est conforme la norme NMB-003 du Canada. 138 139 W248_NA_SL.qxp 8/5/08 10:18 AM Page 140 ndice de contenidos Descripcin general . 145 Nuevas caractersticas . 145 Un corazn en forma . 146 Botones del reloj . 148 Luz nocturna INDIGLO con funcin Night-Mode . 149 Smbolos en la pantalla . 149 Recursos . 151 Establecer su zona ptima de ritmo cardaco . 152 Programacin y uso del monitor de ritmo cardaco . 153 Preparacin del monitor de ritmo cardaco para su primer uso . 154 Para usar su monitor de ritmo cardaco
. 155 Mensaje NO HRM DATA . 157 Hora del Da . 158 Para programar o ajustar la hora, fecha y seales audibles . 159 Para cambiar las zonas horarias . 161 Datos sobre ritmo cardaco al usar el modo Hora del Da . 162 Sugerencias y notas para la Hora del Da . 162 Ejemplo de Hora del Da . 163 W248_NA_SL.qxp 8/5/08 10:18 AM Page 142 Crongrafo . 164 Terminologa del crongrafo . 164 Para operar el crongrafo . 165 Datos de ritmo cardaco utilizando el modo Crongrafo . 166 Formato de la pantalla del crongrafo . 167 Sugerencias y trucos del modo Crongrafo . 168 Ejemplo del modo Crongrafo . 168 Intervalo . 169 Terminologa de intervalos . 169 Para programar o ajustar intervalos . 170 Para operar el temporizador de intervalos . 173 Datos de ritmo cardaco utilizando el modo Intervalo . 173 Sugerencias y trucos del modo Intervalo . 174 Ejemplo del modo Intervalo . 176 Temporizador . 177 Para ajustar el temporizador . 177 Para operar el temporizador . 179 Sugerencias y trucos del modo Temporizador . 180 Ejemplo del modo Temporizador . 181 Recuperacin . 181 Acerca del ritmo cardaco de recuperacin . 181 Para determinar manualmente un ritmo cardaco de recuperacin . 183 Revisin . 185 Sobre el modo Revisin . 185 Para revisar los datos de un ejercicio . 186 Datos sobre el modo Revisin . 187 Programacin del monitor de ritmo cardaco . 190 Acoplamiento de dispositivos . 190 Seleccin de una meta de zona de ritmo cardaco . 192 Para establecer manualmente una meta de zona de ritmo cardaco . 193 Para introducir sus datos personales . 195 Sugerencias y trucos del modo Programacin del monitor de ritmo cardaco . 198 Alarma 1, 2 o 3 . 199 Para programar la alarma . 200 Sugerencias y trucos del modo Alarma . 201 Modo Sincronizacin . 202 Para sincronizar el reloj con un PC . 203 Mensajes de error durante la sincronizacin . 204 W248_NA_SL.qxp 8/5/08 10:18 AM Page 144 Cuidado y mantenimiento . 205 Reemplazo de la pila del reloj . 205 Luz nocturna INDIGLO . 205 Resistencia al agua . 205 Mantenimiento de la banda del sensor de ritmo cardaco . 206 Vida til de la pila del transmisor y reemplazo . 206 Reemplazo de la pila . 206 Garanta y servicio de reparacin . 208 Garanta . 208 Servicio de reparacin . 21`1 Descripcin general Enhorabuena!
El monitor digital de ritmo cardaco Ironman Triathlon es como contratar a un entrenador personal. Esta herramienta de alta tecnologa est diseada para que atletas exigentes como usted puedan medir su progreso en relacin con sus metas de ejercicio, y le ofrece la capacidad de realizar el seguimiento, guardar y analizar los indicadores clave de su condicin fsica personal para hasta 50 vueltas. Comprobar que su monitor de ritmo cardaco es una herramienta para su condicin fsica fcil de utilizar. Pero, como con cualquier dispositivo nuevo, usted debe dedicarle tiempo para familiarizarse con sus componentes y sacarle el mximo partido. Por lo tanto, explore las caractersticas y funciones del monitor de ritmo cardaco para comprender las funciones bsicas de esta herramienta para su condicin fsica. Pero sobre todo, disfrute de su nuevo compaero para estar ms en forma!
Nuevas caractersticas El monitor digital de ritmo cardaco Ironman Triathlon tiene una memoria de 10 tiempos de vuelta que almacena datos sobre el tiempo transcurrido y su frecuencia cardaca cuando usted utiliza su crongrafo o temporizador de intervalos. Lo que hace que este temporizador de 145 W248_NA_SL.qxp 8/5/08 10:18 AM Page 146 intervalos sea diferente a todos los dems es que cada uno de los segmentos vinculados se puede ajustar para el ritmo cardaco y la duracin, de manera que su ejercicio pueda incorporar una gua de entrenamiento basada en tiempo y esfuerzo - justo como su tuviera un entrenador personal en su mueca. Adems de las caractersticas estndar de un monitor de ritmo cardaco, su monitor digital de ritmo cardaco Ironman Triathlon le permite bloquear uno o ms ejercicios para reducir la posibilidad de que se borren accidentalmente. El reloj tambin tiene un enlace opcional para comunicacin inalmbrica de dos vas. Con la comunicacin inalmbrica de dos vas, usted puede introducir en su PC/Mac datos provenientes de su reloj, o puede descargar parmetros programados de su PC/Mac para introducirlos en su reloj. La radio del enlace posibilita una comunicacin digital inalmbrica sin ningn problema, conexiones fiables, y la transmisin de datos entre el reloj y otros dispositivos deportivos ANT+. Un corazn en forma Hallazgos recientes sobre el estado fsico indican que cualquier persona puede ponerse y permanecer en forma sin realizar excesos. Puede ser tan sencillo como:
O Hacer ejercicio de 3 a 4 veces por semana. O Hacer ejercicio de 30 a 45 minutos durante cada sesin. 146 O Hacer ejercicio al ritmo cardaco apropiado. El ritmo cardaco representa el efecto del ejercicio en todas las partes del cuerpo. La seleccin de la zona apropiada de ritmo cardaco condiciona al corazn, pulmones y msculos a ejercitarse a niveles ptimos para obtener y mantener un cuerpo en forma. Su monitor de ritmo cardaco puede mostrarle cundo usted se halla en la zona de ejercicio seleccionada o cundo no lo est. Puede ayudarle a mantener el ejercicio a un nivel de intensidad que le permita lograr las metas de condicin fsica deseadas, sin ejercitar demasiado o demasiado poco. ADVERTENCIA:
ste no es un aparato mdico y no se recomienda que lo utilicen personas con afecciones cardacas graves. Siempre consulte con un doctor antes de iniciar cualquier programa de ejercicios. La transmisin adecuada de los datos sobre el ritmo cardaco puede verse entorpecida por las interferencias de seales de radio, contacto insuficiente entre su piel y el sensor digital de ritmo cardaco, u otros factores. 147 W248_NA_SL.qxp 8/5/08 10:18 AM Page 148 Botones del reloj BOTN INDIGLO MODE STOP/RESET/SET HEART RATE START/SPLIT NOTA: El uso especfico de estos botones vara segn el modo. Consulte cada modo para obtener ms informacin sobre cmo usar los botones del reloj. Luz nocturna INDIGLO con funcin Night-Mode En cualquier modo del reloj, al pulsar el botn INDIGLO se activa la luz nocturna INDIGLO y se ilumina la esfera del reloj mientras se pulsa el botn. Mantenga presionado el botn INDIGLO hasta or un pitido para activar la funcin Night-Mode. Cuando la funcin Night-Mode est activada, al pulsar cualquier botn la esfera del reloj se iluminar durante tres a seis segundos. La funcin Night-Mode permanecer activa durante siete a ocho horas tras su activacin. Para desactivarla antes de que haya transcurrido el periodo de tiempo de ocho horas, mantenga pulsado el botn INDIGLO hasta or un pitido. Smbolos en la pantalla g El smbolo del corazn indica que el sensor de ritmo cardaco est funcionando. W El smbolo del cronmetro indica que el reloj est midiendo su ejercicio en modo Crongrafo. H El smbolo del reloj de arena indica que el reloj est midiendo su ejercicio en modo Temporizador o Intervalo. J El smbolo de repeticin indica que usted ha programado el temporizador para volver a empezar al final de un ciclo de cuenta atrs en el modo Temporizador o Intervalo. 148 149 W248_NA_SL.qxp 8/5/08 10:18 AM Page 150 a El smbolo del reloj de alarma indica que usted ha programado la alarma para avisarle en un momento determinado. q El smbolo del altavoz aparece cuando usted ha programado el reloj para que le alerte cuando usted est por encima o por debajo de su zona especificada de ritmo cardaco durante un ejercicio. 5 El smbolo de la antena aparece cuando el reloj est sincronizado con el sensor de ritmo cardaco. l El smbolo del candado aparece cuando usted ha bloqueado un ejercicio para no borrarlo al guardar otro ejercicio. e El smbolo del reloj de arena con el corazn aparece cuando el reloj est cronometrando una recuperacin. k La media luna aparece cuando usted activa la luz nocturna INDIGLO con la funcin Night-Mode. Recursos Recursos impresos Adems de este manual, su monitor de ritmo cardaco incluye estos valiosos recursos:
O Heart Zones Tools for Success (Recursos para triunfar en zonas de ritmo cardaco, slo para clientes en EE.UU.): Informacin para usar su monitor de ritmo cardaco junto con el programa de condicionamiento fsico Heart Zones Training System (Sistema de entrenamiento en zonas cardacas), diseado para ayudarle a aumentar la fortaleza y resistencia de su corazn. Recursos en Internet Los sitios web de Timex ofrecen informacin til para ayudarle a optimizar su monitor de ritmo cardaco. O Registre su producto en www.timextrainer.com. O Visite www.timextrainer.com para ver ms productos Timex para una buena salud y forma fsica, relojes deportivos Timex, e informacin sobre entrenamiento. 150 151 W248_NA_SL.qxp 8/5/08 10:18 AM Page 152 Establecer su zona ptima de ritmo cardaco Zona Objetivo
%
Beneficio 1 2 3 4 5 50% al 60%
Ejercicio ligero Mantenga un corazn sano y pngase en forma 60% al 70%
Control del peso Pierda peso y queme grasas 70% al 80%
Constitucin de una base aerbica Preparacin ptima 80% al 90%
90% al 100% Entrenamiento atltico de lite Aumente su nivel de energa y su resistencia aerbica Mantenga una excelente condicin fsica Consiga una magnfica condicin atltica Hay cinco zonas bsicas de ritmo cardaco previsto, segn se describe en la tabla anterior. Simplemente seleccione una zona que corresponda a su porcentaje de ritmo cardaco mximo (%) segn la meta fsica que desee alcanzar durante un ejercicio especfico. Antes de programar su zona, primero necesita determinar su ritmo cardaco mximo. Puede usar muchos mtodos para calcular el ritmo cardaco mximo. El folleto Heart Zones Tools For Success (Recursos para triunfar en zonas de ritmo cardaco) incluido en la caja de monitor personal de ritmo cardaco (solamente para clientes en los Estados Unidos) proporciona 152 procedimientos excelentes y Timex le recomienda que use una de estas metodologas. Quiz usted desee utilizar el mtodo segn la edad, recomendado oficialmente. Comience con el nmero 220 y luego reste su edad. Por ejemplo, una mujer de 35 aos empezara con 220 y restara 35 (su edad), lo que le dara un ritmo cardaco estimado de 185. Una vez conocido el ritmo cardaco mximo, se pueden introducir en el modo Programacin del monitor y el reloj automticamente ajusta sus zonas, como se describe en la tabla de la pgina anterior. Programacin y uso del monitor de ritmo cardaco Los modos crongrafo y temporizador de intervalos recogen los datos sobre el ritmo cardaco y guardan estadsticas detalladas sobre un ejercicio. El monitor de ritmo cardaco puede almacenar informacin para hasta 10 ejercicios. NOTA: El reloj recoger datos sobre el ritmo cardaco sin que el crongrafo o el temporizador de intervalos estn funcionando. Esta informacin no estar disponible en el modo Revisin, pero se puede enviar desde el reloj al PC/Mac (se requiere un dispositivo USB Timex Data Xchanger). Si usted tiene un dispositivo USB opcional, puede pasar los datos sobre su ejercicio a un PC/Mac para guardarlos y verlos. Cuando el reloj puede guardar menos de cinco horas, o slo tres sesiones ms, de datos sobre el ritmo 153 W248_NA_SL.qxp 8/5/08 10:18 AM Page 154 cardaco, el reloj indicar el mensaje MEMORY LOW. Cuando el reloj haya alcanzado sus lmites de capacidad de almacenamiento, la pantalla mostrar MEMORY FULL. Cuando el reloj no se usa con un PC/Mac estos mensajes se omiten. A no ser que usted bloquee un ejercicio, automticamente grabar encima de ejercicios anteriores una vez que haya alcanzado el lmite de 10 ejercicios. Preparacin del monitor de ritmo cardaco para su primer uso Una vez haya establecido cules son sus metas de ejercicio y su ritmo cardaco, Timex le recomienda que acople su reloj con el sensor de ritmo cardaco, ajuste el tiempo y realice los ajustes de otros datos importantes en el modo Programacin del monitor de ritmo cardaco antes de empezar a utilizarlo. Nota: Para obtener los mejores resultados, Timex recomienda que lave su sensor de ritmo cardaco utilizando agua con jabn para limpiar cualquier residuo de aceite de fabricacin antes de utilizarlo por primera vez. O Acoplamiento del reloj con el sensor de ritmo cardaco: Timex le recomienda que acople el sensor de ritmo cardaco y el reloj para reducir al mnimo la posibilidad de que su sensor capte la seal del ritmo cardaco de otra persona. Para acoplar con precisin el reloj y el sensor de ritmo cardaco, vaya inmediatamente al modo Programacin del monitor antes de detenerse en o utilizar cualquier otro modo. Para ms informacin sobre el acoplamiento, ver las pginas 190 a 192. 154 O Ajuste de la Hora del Da: El monitor de ritmo cardaco utiliza el tiempo ajustado en el reloj para grabar datos. Para asegurarse de que usted est grabando datos con la hora correcta, ajuste el reloj en su hora local en el modo Hora del Da. Para ms informacin sobre el modo Hora del Da consultar las pginas 158 a 160. O Introduccin de sus datos personales: Antes de utilizar su reloj es importante que introduzca su peso y ritmo cardaco mximo en el modo Programacin. Esto le ayudar ajustar su monitor de ritmo cardaco a sus parmetros personales. Para informacin sobre el modo Programacin, consultar las pginas 195 a 197. Para usar su monitor de ritmo cardaco 1. Moje las almohadillas del sensor de ritmo cardaco. 2. Centre el sensor sobre el pecho con el logotipo de Timex que se vea de frente, y ajstelo con firmeza exactamente debajo del esternn. 3. Pulse el botn MODE hasta que aparezca el modo deseado. En los modos Hora del Da, Crongrafo, Temporizador de Intervalos o Temporizador, usted puede ver informacin sobre su ritmo cardaco. 4. Presione el botn HEART RATE del reloj. Aparecer el smbolo de la antena en pantalla, que indica que el reloj est buscando la seal del sensor de ritmo cardaco. Cuando el reloj empieza a recibir la seal, el smbolo de un corazn palpitando aparecer en pantalla. En ciertos 155 W248_NA_SL.qxp 8/5/08 10:18 AM Page 156 modos, el reloj buscar automticamente un sensor de ritmo cardaco cuando usted introduzca el modo. NOTA: El reloj registra automticamente el ritmo cardaco y otros datos estadsticos acerca de su actividad (disponibles en modo Revisin) cuando funciona en modo Crongrafo o Temporizador de Intervalos. 5. Pulse el botn START/SPLIT cuando comience su ejercicio. 6. Si el reloj est programado para avisarle cuando pasa por encima o por debajo de la zona de ritmo cardaco seleccionada mantenga pulsado el botn HEART RATE para apagar la alerta sonora. Si no, continuar sonando hasta que regrese a la zona deseada. Cuando anule la alarma sonora, ver el mensaje HOLD FOR ALERT OFF. A la inversa, cuando active la alarma, ver el mensaje HOLD FOR ALERT ON. 7. Cuando haya terminado su ejercicio, pulse el botn STOP/RESET/SET para dejar de grabar datos del ejercicio si est usted utilizando los modos Crongrafo o Temporizador de Intervalos. 8. Retire el sensor de ritmo cardaco de su pecho y el reloj dejar de grabar ms datos del ritmo cardaco en aproximadamente un minuto. 9. Pulse MODE hasta que vea el modo Revisin. Este modo incluye el ritmo cardaco y otros datos estadsticos acerca de sus ejercicios. Vea las pginas 185 a 187 para ms informacin acerca del modo Revisin. Mensaje NO HRM DATA Si el reloj no recibe informacin del ritmo cardaco, puede que usted reciba el mensaje NO HRM DATA en la pantalla del reloj. Intente lo siguiente:
O Acorte la distancia entre el reloj y el sensor cardaco. O Ajuste la colocacin del sensor cardaco y la banda elstica del pecho. O Asegrese que las almohadillas del sensor cardaco estn hmedas o use un gel conductivo. O Revise la pila del sensor cardaco y cmbiela si es necesario. O Aljese de otros monitores de ritmo cardaco u otras fuentes de interferencia de radio o elctrica. 156 157 W248_NA_SL.qxp 8/5/08 10:19 AM Page 158 Hora del Da Su reloj puede funcionar como un reloj convencional para mostrar la hora, fecha y da para dos diferentes zonas horarias, usando un formato de 12 o 24 horas. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulse para ir al siguiente modo, opcin de programa-
cin, dgito, o grupo. START/SPLIT Pulse para ver o cambiar las zonas horarias o para aumentar o cambiar la programacin. STOP/RESET/SET Pulse para empezar o completar el proceso de programacin. HEART RATE Pulse para activar el monitor de ritmo cardaco, bajar o cambiar ajustes, o cambiar lo que se ve en pantalla. Para programar o ajustar la hora, fecha y seales audibles 1. Pulse MODE hasta que el modo Hora del Da aparezca y muestre la hora actual. 2. Mantenga pulsado STOP/RESET/SET hasta que aparezcan brevemente las palabras HOLD TO SET en pantalla seguidas por SET TIME con el nmero 1 o 2 destellando en la esquina inferior derecha. 3. Pulse START/SPLIT (+) o HEART RATE (-) para cambiar entre la zona horaria primaria (1) o secundaria (2). 4. Pulse MODE (NEXT) para programar la hora de la zona horaria escogida. En la pantalla aparecer la hora con el valor de las horas destellando. 5. Haga los ajustes que desee como se indica en las tablas de las dos pginas siguientes. 6. Pulse MODE (NEXT) para pasar a la siguiente opcin de programacin. 7. Pulse STOP/RESET/SET (DONE) para guardar los cambios y salir del proceso de programacin. Para este reloj, puede hacer los ajustes de Hora del Da descritos en las tablas que aparecen en las siguientes dos pginas. NOTA: Para cambiar rpidamente el valor que se est programando, mantenga pulsado START/SPLIT (+) o HEART RATE (-). 158 159 W248_NA_SL.qxp 8/5/08 10:19 AM Page 160 Grupo de programacin Ajuste Hora Minuto Segundero Mes Pulse START/SPLIT (+) para aumentar el valor de horas o HEART RATE (-) para disminuirlo. Pulse START/SPLIT (+) para aumentar el valor de minutos o HEART RATE (-) para disminuirlo. Pulse START/SPLIT (+) o HEART RATE (-) para llevar los segundos a cero. Presione START/SPLIT (+) para adelantar los meses o HEART RATE (-) para atrasarlos. Da del Mes Pulse START/SPLIT (+) para adelantar los das del mes o HEART RATE (-) para atrasarlos. Ao Pulse START/SPLIT (+) para aumentar el valor de ao o HEART RATE (-) para disminuirlo. Hora con formato de 12 o 24 horas Presione START/SPLIT (+) o HEART RATE (-) para alternar entre los formatos de 12 y 24 horas. En el formato de 12 horas los indicadores AM y PM aparecern tambin a la derecha de los segundos en la pantalla de hora. 160 Grupo de programacin Presentacin del mes y da Ajuste Presione START/SPLIT (+) o HEART RATE (-) para alternar las opciones de presentacin del mes y da. Estas opciones incluyen: Mes Da (MM-DD) o Da Mes (DD.MM). Por ejemplo, 15 de marzo puede aparecer como 3-15 (MM-DD) o 15.3 (DD.MM). Seal acstica cada hora Presione START/SPLIT o HEART RATE para alternar entre seal acstica activada o desactivada. Cuando est activada, el reloj emitir un pitido cada hora a la hora en punto. Pitido de los botones Presione START/SPLIT o HEART RATE para alternar entre pitido de los botones activado o desactivado. Cuando el pitido de los botones est activo, su reloj emitir un sonido cada vez que oprima un botn que no sea el de INDIGLO . Para cambiar las zonas horarias El reloj puede seguir dos zonas horarias (T1 y T2). Para ver la segunda zona en el modo Hora del Da, pulse START/SPLIT. Destellar T1 o T2 en la esquina inferior derecha, lo que indica la zona horaria alternativa. Puede cambiar de T1 a T2 o de T2 a T1 siguiendo estos pasos:
161 W248_NA_SL.qxp 8/5/08 10:19 AM Page 162 1. Mantenga pulsado START/SPLIT hasta que T1 o T2 aparezca y destelle. 2. Siga manteniendo pulsado el botn hasta que la hora cambie y el reloj emita un pitido. Datos sobre ritmo cardaco al usar el modo Hora del Da Al usar el reloj con el sensor de ritmo cardaco, usted puede cambiar la pantalla del modo Hora del Da pulsando el botn HEART RATE. Podr elegir entre:
1. Ritmo Cardaco por encima de la Hora del Da 2. Hora del Da por encima del Ritmo Cardaco 3. Solamente Ritmo Cardaco; o 4. Hora del Da con Da/Mes/Fecha;
NOTA: Mientras que usted puede ver la informacin actual sobre el ritmo cardaco en el modo Hora del Da, el reloj no est recogiendo ninguno de los datos que usted puede ver en el modo Revisin. Sugerencias y notas para la Hora del Da O Usted puede regresar al modo Hora del Da desde cualquier otro modo del reloj pulsando MODE hasta que aparezca la hora en pantalla. O El reloj no cambia automticamente la hora en verano. Cuando se cambia entre la hora estndar y la hora de verano, se debe ajustar la hora manualmente. O En cualquier momento durante el proceso de programacin puede guardar sus cambios y volver a la pantalla principal de hora presionando STOP/RESET/SET. O Mientras se programa el reloj, si no se presiona ningn botn en 2 a 3 minutos, ste guardar automticamente cualquier cambio que usted haya hecho y terminar el proceso de programacin. O Durante un ao bisiesto, el reloj cambiar automticamente del 28 de febrero al 29 de febrero. Para otros aos, el reloj cambiar del 28 de febrero al 1 de marzo. O Las alarmas son activadas por la hora ajustada en el modo Hora del Da. Ejemplo de Hora del Da Suponga que usted vive en San Francisco y trabaja con un cliente en Nueva York. Como toda persona ocupada, es imperativo que lleve cuenta de la hora, as que ajuste T1 a su hora local. Pero tambin es importante tener en cuenta la hora de su cliente, por lo tanto ajuste T2 a la hora de Nueva York. Con ambas zonas horarias disponibles, usted puede comprobar rpidamente la hora de su cliente o incluso cambiar su monitor para mostrar T2 cuando usted viaje a Nueva York. 162 163 W248_NA_SL.qxp 8/5/08 10:19 AM Page 164 Crongrafo El modo Crongrafo funciona como la central principal de datos de ejercicios de su reloj. Puede grabar el tiempo transcurrido hasta 100 horas. Tambin puede grabar informacin de hasta 50 vueltas. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulse para ir al siguiente modo, o mostrar de inmediato una nueva vuelta o intervalo. STOP/RESET/SET Pulse para detener o pausar el crongrafo, guardar datos del crongrafo y borrar datos del crongrafo, o cambiar el formato del crongrafo. START/SPLIT Pulse para comenzar a medir el tiempo, medir una vuelta o intervalo, o continuar midiendo el tiempo despus de una pausa. Terminologa del crongrafo O Crongrafo: El crongrafo registra segmentos de tiempo durante toda HEART RATE Pulsar cambiar entre vistas de pantalla su sesin de ejercicio. O Vuelta: El tiempo de vuelta registra el tiempo o duracin de segmentos individuales de su ejercicio. O Intervalo: El tiempo de intervalo registra el total del tiempo transcurrido desde el comienzo de su actual ejercicio. 164 O Registrar el tiempo de una vuelta o el tiempo de intervalo: Cuando usted toma la medida de una vuelta o un intervalo, el crongrafo registra el tiempo del segmento actual y automticamente empieza a cronometrar el siguiente. Para operar el crongrafo:
1. Pulse MODE hasta que CHRONO aparezca. 2. Mantenga pulsado STOP/RESET/SET para guardar los datos del crongrafo (si fuera necesario) y reiniciar el crongrafo. 3. Pulse START/SPLIT para iniciar el cronometraje. 4. Pulse START/SPLIT de nuevo para tomar un tiempo de vuelta/intervalo. El reloj mostrar el nmero de vuelta o intervalo y el ritmo cardaco promedio durante ese tiempo (de vuelta o intervalo) si se estn recibiendo los datos del sensor de ritmo cardaco. 5. Pulse MODE para mostrar inmediatamente la informacin de la nueva vuelta o intervalo O espere unos pocos segundos y el reloj comenzar a mostrar automticamente la informacin de la nueva vuelta o intervalo. 6. Pulse STOP/RESET/SET para detener el cronometraje cuando quiera tomar un descanso o haya llegado al final de su actividad. NOTA: El temporizador de ritmo cardaco de recuperacin comenzar automticamente (durante 30 segundos o 1, 2, 5 o 10 minutos, segn 165 W248_NA_SL.qxp 8/5/08 10:19 AM Page 166 lo haya dispuesto el usuario) despus de pulsar STOP/RESET/SET si el reloj recibe datos del sensor de ritmo cardaco. Para informacin adicional acerca del ritmo cardaco de recuperacin, vea las pginas 188 a 189. 7. Pulse START/SPLIT para reanudar el cronometraje O mantenga pulsado STOP/RESET/SET para regresar a la pantalla del crongrafo y ponerlo en cero. Esto tambin guarda los datos del crongrafo en la base de datos del reloj. NOTA: Si todos los ejercicios estn bloqueados usted ver el mensaje WORKOUTS LOCKED - UNLOCK IN REVIEW. En este caso, el reloj no puede guardar datos de ningn ejercicio. Datos de ritmo cardaco utilizando el modo Crongrafo Cuando hace funcionar el reloj en modo Crongrafo con el sensor de ritmo cardaco, acumular datos cardacos en el modo Revisin, que incluyen:
1. Cantidad de tiempo que su ritmo cardaco permanece en la zona de ritmo cardaco seleccionada (aparece como IN ZONE en el modo Revisin);
2. El ritmo cardaco promedio durante todo el tiempo que el sensor de ritmo cardaco estuvo funcionando y el crongrafo estuvo cronometrando (aparece como AVERAGE en el modo Revisin);
3. El ritmo cardaco promedio para cada vuelta registrada (aparece como LAP DATA en modo Revisin); y 166 4. El ritmo cardaco mximo y mnimo durante todo el tiempo que el sensor de ritmo cardaco estuvo funcionando y el crongrafo estuvo cronometrando (aparecen como PEAK y MINIMUM en el modo Revisin);
Formato de la pantalla del crongrafo Usted puede ajustar el crongrafo para que muestre el tiempo de vuelta o el de intervalo en la lnea inferior de la pantalla. 1. Parar o reiniciar el crongrafo 2. Pulse y suelte el botn STOP/RESET/SET. Usted ver FORMAT en la pantalla, seguido por SET, y despus el ajuste de formato actual. 3. Pulse START/SPLIT (+) para seleccionar el formato que desee. 4. Pulse STOP/RESET/SET (DONE) para guardar su ajuste y volver al crongrafo. Tenga en cuenta que aunque el ajuste de formato implica que los valores del tiempo del crongrafo aparecen en las lneas superiores e inferiores de la pantalla, al utilizar el crongrafo sin el sensor de ritmo cardaco, la lnea superior de la pantalla se reserva para la cantidad de vueltas, as que slo se muestra la lnea inferior con informacin sobre el tiempo. De todas formas, al utilizar el crongrafo con el sensor de ritmo cardaco, es posible ver a la vez la informacin de tiempo para vueltas e intervalos si se desea. 167 W248_NA_SL.qxp 8/5/08 10:19 AM Page 168 Sugerencias y trucos del modo Crongrafo O Pulse MODE para cambiar al modo Hora del Da mientras funciona el crongrafo. El smbolo del cronmetro (W) aparecer para indicar que el crongrafo todava funciona. O Con el crongrafo funcionando junto con el sensor de ritmo cardaco usted puede cambiar la pantalla del modo Crongrafo si pulsa HEART RATE. Podr elegir entre:
1. Ritmo Cardaco por encima de Tiempo de Vuelta/Intervalo;
2. Tiempo de Vuelta/Intervalo por encima de Ritmo Cardaco;
3. Tiempo de Vuelta por encima de Tiempo de Intervalo;
4. Nmero de Vueltas por encima de Tiempo de Vuelta o de Intervalo; o 5. Solamente Ritmo Cardaco. Ejemplo del modo Crongrafo Dos veces a la semana, usted corre por las colinas detrs de su casa y usa el crongrafo para cronometrar su ejercicio. Usted ha dividido su circuito en cuatro segmentos: 1) desde su casa al principio de la colina, 2) desde la parte de abajo de la colina hasta la cima de la colina. 3) desde la cima de la colina hasta abajo, y finalmente 4) desde el final de la colina hasta su casa. En cada uno de estos puntos, usted pulsa el botn START para empezar a cronometrar una nueva vuelta. Despus de cinco semanas de guardar el mismo ejercicio, usted podr ver sus progresos a medida que avanza el tiempo, y comprobar si su marca de tiempo est mejorando para cada uno de los segmentos. 168 Intervalo El modo Temporizador de Intervalos ofrece una cuenta atrs flexible de cinco intervalos que se puede programar para que se repita hasta 99 veces. Este modo es til cuando su ejercicio incluye segmentos distintos, como por ejemplo el uso de un mtodo correr/andar en el cual usted corre durante un periodo especfico de tiempo y despus anda por un periodo especfico de tiempo. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulse para ir al siguiente modo, dgito, grupo u opcin de programacin. START/SPLIT Pulse para empezar a cronometrar, continuar cronometrando despus de una pausa o cambiar una programacin. STOP/RESET/SET Pulse para empezar o completar el proceso de programacin, pausar o detener el temporizador de intervalos, o borrar y guardar datos. HEART RATE Pulse para cambiar entre modos de pantalla o para disminuir o cambiar la programacin. Terminologa de intervalos O Entrenamiento en intervalos: Usted puede utilizar el entrenamiento en intervalos como ayuda para variar el nivel de intensidad dentro de 169 W248_NA_SL.qxp 8/5/08 10:19 AM Page 170 un mismo ejercicio, lo que en ltima instancia le ayuda a ejercitarse por ms tiempo y con mayor exigencia. O Intervalo: Los intervalos relacionan su ejercicio con perodos especficos de tiempo. Por ejemplo, usted puede correr por diez minutos, andar por dos, correr por veinte minutos, y luego andar por cinco lo cual representara cuatro intervalos de entrenamiento. O Repeticiones (Reps): El nmero de veces que usted elije para realizar un grupo de intervalos. En el ejemplo anterior, si usted elije recorrer el grupo de intervalos tres veces, usted pasar por sus series de cronometrajes de diez, dos, veinte y cinco minutos tres veces en secuencia. Esto representara 3 repeticiones. Para programar o ajustar intervalos Usted puede usar el reloj para programar y conservar hasta cinco intervalos marcados como INT 1 hasta INT 5. 1. Pulse MODE hasta que aparezca el modo Intervalo, mostrando las programaciones de intervalo ms recientes. 2. Pulse STOP/RESET/SET hasta que las palabras INT TIMER SET aparezcan brevemente en pantalla seguidas por SET y a continuacin el ajuste actual para el Intervalo e INT con el nmero destellar en la parte superior de la pantalla. 3. Pulse START/SPLIT (+) O HEART RATE (-) para escoger cul de los cinco grupos de intervalo desea programar. 170 4. Pulse MODE (NEXT) para empezar a programar el tiempo del intervalo seleccionado. En la pantalla aparecer el tiempo del intervalo actual con el valor de las horas destellando. 5. Realice el ajuste deseado tal y como se indica en la tabla de la pgina siguiente. 6. Pulse MODE (NEXT) para pasar a la siguiente opcin de programacin. 7. Pulse STOP/RESET/SET (DONE) para guardar los cambios y salir del proceso de programacin. Usted puede hacer los ajustes de intervalo que se describen en la tabla a continuacin. 171 W248_NA_SL.qxp 8/5/08 10:19 AM Page 172 Grupo de programacin Ajuste Nmero de intervalos Pulse START/SPLIT (+) para aumentar el valor de minutos o HEART RATE (-) para disminuirlo. Hora Minuto Segundero Pulse START/SPLIT (+) para aumentar el valor de horas o HEART RATE (-) para disminuirlo. Pulse START/SPLIT (+) para aumentar el valor de minutos o HEART RATE (-) para disminuirlo. Pulse START/SPLIT (+) para aumentar el valor de segundos o HEART RATE (-) para disminuirlo. Zona de ritmo cardaco Pulse START/SPLIT (+) o HEART RATE (-) para escoger entre las zonas preseleccionadas, de ZONE 1 a 5, la zona MANUAL, o NONE (ninguna). Nmero de repeticiones Pulse START/SPLIT (+) para aumentar el nmero de repeticiones (# OF REPS) o HEART RATE (-) para disminuirlo para todos los intervalos. NOTA: Para cambiar rpidamente el valor que se est programando, mantenga pulsado START/SPLIT (+) o HEART RATE (-). Para operar el temporizador de intervalos 1. Pulse MODE hasta que INTERVAL aparezca. 2. Mantenga pulsado STOP/RESET/SET para borrar los datos del ejercicio anterior con intervalos (si fuera necesario). 3. Pulse START/SPLIT para empezar a cronometrar la cuenta atrs para el temporizador de intervalos (por ejemplo 10, 9, 8...). 4. Pulse STOP/RESET/SET para detener el cronometraje cuando quiera tomar un descanso o haya llegado al final de su actividad antes de que los intervalos hayan terminado de cronometrarse. 5. Pulse START/SPLIT para continuar la cuenta atrs O mantenga pulsado STOP/RESET/SET para guardar y luego borrar el ejercicio actual con intervalos. Datos de ritmo cardaco utilizando el modo Intervalo Cuando hace funcionar el reloj en modo Intervalo con el sensor de ritmo cardaco, acumular datos sobre el ritmo cardaco en el modo Revisin, que incluyen:
1. Cantidad de tiempo que su ritmo cardaco permanece en la zona de ritmo cardaco seleccionada (aparece como IN ZONE en el modo Revisin);
2. El ritmo cardaco promedio durante todo el tiempo que el sensor de ritmo cardaco estuvo funcionando y el temporizador de intervalos estuvo midiendo (aparece como AVERAGE en el modo Revisin);
172 173 W248_NA_SL.qxp 8/5/08 10:19 AM Page 174 3. El ritmo cardaco promedio para cada intervalo registrado (aparece como tiempos de intervalo en modo Revisin); y 4. El ritmo cardaco mximo y mnimo durante todo el tiempo que el sensor de ritmo cardaco estuvo funcionando y el crongrafo estuvo cronometrando (aparecen como PEAK y MINIMUM en el modo Revisin). Sugerencias y trucos del modo Intervalo O Cuando el reloj acumula informacin sobre el tiempo en las zonas de ritmo cardaco deseadas, la informacin es la suma del tiempo en todas las zonas, no el tiempo dentro de la zona para cada intervalo individual. O Si todos los ejercicios estn bloqueados en el modo Revisin usted ver el mensaje WORKOUTS LOCKED - UNLOCK IN REVIEW. En este caso, el reloj no puede guardar datos de ningn ejercicio. O Con el temporizador funcionando junto con el sensor de ritmo cardaco usted puede cambiar la pantalla del modo Intervalo si pulsa HEART RATE. Podr elegir entre:
1. Ritmo Cardaco por encima de Tiempo de Intervalo (por intervalo);
2. Tiempo de Intervalo (por intervalo) por encima de Ritmo Cardaco;
3. Solamente Ritmo Cardaco; o 4. Tiempo de Intervalo por encima de Nmero de Intervalos/Nmero de Repeticiones. O Si un intervalo se programa en 00:00:00, el reloj automticamente omitir dicho intervalo. Por ejemplo si INT 3 se ajusta en 00:00:00, entonces el reloj pasar directamente a INT 2 desde INT 4. O Cuando usted programa zonas de ritmo cardaco deseadas en el modo Intervalo, stas anulan las que se programaron en el modo Programacin del monitor de ritmo cardaco. Por ejemplo, si usted ha ajustado el reloj en ZONE 2 en el modo Programacin del monitor de ritmo cardaco pero ha ajustado INT 3 en ZONE 3, el reloj registrar los datos de ritmo cardaco para la ZONE 3 y no para la ZONE 2 mientras est en modo Intervalo. Esto es especialmente importante si usted ha programado el reloj para que le alerte si usted pasa por encima o por debajo de la zona de ritmo cardaco deseada. O El ajuste repetido afecta a todo el grupo de ajustes; usted no puede hacer que el temporizador de intervalos repita dos veces en INT 1 y una sola vez en INT 2. 174 175 W248_NA_SL.qxp 8/5/08 10:19 AM Page 176 Ejemplo del modo Intervalo Para fines de entrenamiento general, usted decide aadir una hora de bicicleta esttica a su ejercicio usual una vez por semana. Usted decide el uso del modo Intervalo como ayuda para registrar a la vez el tiempo y el ritmo cardaco de su sesin. Usted programa los siguientes intervalos para su ejercicio:
Intervalo Hora Zona de ritmo cardaco INT 1 INT 2 INT 3 INT 4 00:05:00 NONE 00:18:00 ZONE 3 00:05:00 ZONE 5 00:05:00 ZONE 1 Usted usa INT 1 para calentar. INT 2 e INT 3 representan la parte central de su ejercicio a una meta de ritmo cardaco cada vez ms alta, con el objetivo de conseguir un ejercicio anaerbico de alta intensidad. Finalmente, INT 4 es el periodo de enfriamiento entre repeticiones y al final del ejercicio. Adems, usted realiza la programacin para que haya 2 repeticiones, lo que le permite repetir esta secuencia de ejercicios dos veces para una rutina de actividad intensiva durante una hora. Temporizador El modo Temporizador le permite establecer un tiempo fijo desde el cual el reloj realiza la cuenta atrs hasta cero (es decir, 10, 9, 8, ...). Adems usted puede programar el reloj para que repita, se detenga o cambie al modo Crongrafo al final de la cuenta atrs (si el crongrafo est apagado y sin datos) y para que le alerte cuando usted est a mitad de una secuencia cronometrada. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulse para ir al siguiente modo, dgito, opcin de programacin, o grupo. START/SPLIT Pulse para empezar a cronometrar, continuar cronometrando despus de una pausa, o aumentar o cambiar una programacin. NOTA: Usted puede pulsar cualquier botn en el modo Temporizador para silenciar la alarma que suena cuando el temporizador llega a cero. Para ajustar el temporizador 1. Pulse MODE hasta que TIMER aparezca. STOP/RESET/SET Pulse para empezar o completar el proceso de programacin, pausar o detener el temporizador de intervalos, o borrar datos. HEART RATE Pulse para cambiar entre modos de pantalla o para disminuir o cambiar la programacin. 176 177 W248_NA_SL.qxp 8/5/08 10:19 AM Page 178 2. Pulse STOP/RESET/SET hasta que TIMER SET y despus SET aparezcan brevemente en la pantalla, seguidos por el temporizador con el valor de hora que destella. 3. Pulse START/SPLIT (+) para aumentar los valores o HEART RATE (-) para disminuir o cambiar el valor. Esto sirve para horas, minutos, segundos, para terminar la accin y para la alerta de mitad de tiempo. NOTA: El ajuste para terminar la accin le permite escoger cmo opera el temporizador al final de una cuenta atrs. Las opciones incluyen STOP (parar), REPEAT (repetir), o CHRONO (crongrafo). Si usted selecciona CHRONO, el reloj automticamente cambiara a modo Crongrafo al final de la cuenta atrs (si el crongrafo est apagado y puesto a cero) y empezar a hacer funcionar el crongrafo. NOTA: Para cambiar rpidamente el valor que se est programando, mantenga pulsado START/SPLIT (+) o HEART RATE (-). 4. Pulse MODE (NEXT) para pasar al siguiente valor de horas, minutos, segundos, para terminar la accin y para la alerta de mitad de tiempo. 5. Pulse STOP/RESET/SET (DONE) para guardar los cambios y salir del proceso de programacin. 178 Para operar el temporizador 1. Mantenga pulsado STOP/RESET/SET para borrar los datos de cualquier uso anterior del temporizador (si fuera necesario). Usted no puede empezar otra cuenta atrs sin reiniciar el temporizador. 2. Pulse START/SPLIT para iniciar la cuenta atrs del temporizador. El smbolo del reloj de arena H aparecer en la pantalla. 3. Pause la cuenta atrs pulsando STOP/RESET/SET. 4. Retome la cuenta atrs pulsando START/SPLIT nuevamente o reinicie el temporizador manteniendo pulsado STOP/RESET/SET otra vez hasta que las palabras HOLD TO RESET aparezcan brevemente en la pantalla seguidas del tiempo original de la cuenta atrs. 5. Cuando el temporizador llega a la mitad (si se ha programado HALFWAY ALERT) suena una breve seal acstica. 6. Cuando el temporizador llegue a cero, sonar una alerta. Pulse cualquier botn para silenciar la alarma. 7. El temporizador se detendr despus de la alerta si se programa en STOP (parar); o El temporizador comenzar otra cuenta atrs si se programa en REPEAT (repetir) y continuar hasta que usted pulse STOP/RESET/SET. La pantalla mostrar REP y un nmero (por ejemplo, REP 2). REP indica que el temporizador est repitiendo y el nmero indica cuntas veces el temporizador ha efectuado un ciclo en la cuenta atrs repetitiva. 179 W248_NA_SL.qxp 8/5/08 10:19 AM Page 180 Usted tambin ver el smbolo del reloj de arena con repeticin I, que indica que el temporizador est programado para repetir; o El temporizador cambiar a modo Crongrafo si el crongrafo est apagado y sin datos. Usted ver el smbolo del cronmetro W que indica que el temporizador cambiar de modo al final de la cuenta atrs y el smbolo del reloj de arena H que indica que el temporizador est funcionando. Sugerencias y trucos del modo Temporizador O Puede pulsar MODE dentro del modo Temporizador para cambiar la pantalla a otro modo sin interrumpir el funcionamiento del temporizador. El smbolo del reloj de arena H seguir visible para indicar que el temporizador est funcionando. O Cuando usted utilice la alerta de a mitad de tiempo el reloj emitir un pitido cuando usted haya llegado a la mitad del tiempo de cuenta atrs programado. O Con el temporizador funcionando junto con el sensor de ritmo cardaco, usted puede cambiar la pantalla del modo Temporizador si pulsa HEART RATE. Podr elegir entre:
1. Ritmo Cardaco/Cuenta Atrs;
2. Cuenta Atrs/Ritmo Cardaco;
3. Solamente Ritmo Cardaco; o 180 4. Cuenta Atrs (si se ha programado un nmero de repeticin en REPEAT). Ejemplo del modo Temporizador Como parte de su plan general de salud, usted decide realizar una paseo de 30 minutos durante su hora del almuerzo dos veces por semana. Como ayuda para controlar el tiempo y no volver tarde despus de su hora del almuerzo, usted programa su temporizador a 15 minutos y luego programa la accin final en modo Crongrafo. Despus de 15 minutos el reloj suena para indicarle que debe empezar a caminar de vuelta a su oficina. El reloj se coloca en modo Crongrafo y empieza a cronometrar. Esto le ayuda a determinar cunto tiempo se tarda en volver a su oficina. Recuperacin Acerca del ritmo cardaco de recuperacin La recuperacin del ritmo cardaco es un indicador de la condicin fsica y del nivel de entrenamiento. A medida que mejore su condicin fsica, su ritmo cardaco volver ms rpidamente a una frecuencia baja al final de la actividad, indicando un mejor nivel de buena forma cardiovascular. Su tasa de recuperacin representa el cambio en el ritmo cardaco durante un tiempo determinado. Usted puede programar su monitor de ritmo cardaco para que registre los cambios en su ritmo cardaco durante un periodo de 30 segundos o 1, 2, 5 o 10 minutos. 181 W248_NA_SL.qxp 8/5/08 10:19 AM Page 182 Una recuperacin ms lenta puede indicar tambin que necesita disminuir el entrenamiento debido a cansancio, enfermedad u otros factores. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulsar para avanzar al siguiente modo. START/SPLIT Pulse para iniciar o reiniciar el temporizador de recuperacin. STOP/RESET/SET Pulse para seleccionar entre un tiempo de recuperacin de 30 segundos o de 1, 2, 5 o 10 minutos o para detener o reiniciar el temporizador de recuperacin. HEART RATE Pulse para activar el monitor de ritmo cardaco
(si estuviera apagado) o mantngalo pulsado para conectar o desconectar las alertas Fuera de Zona. NOTA: Mientras funciona el crongrafo, el temporizador de recuperacin del ritmo cardaco comenzar automticamente despus de pulsar STOP/RESET/SET si el reloj recibe datos del sensor de ritmo cardaco. Sin el ritmo cardaco actual o si el ritmo cardaco inicial es inferior al ritmo cardaco final, la pantalla indicar NO REC al final de la cuenta atrs de recuperacin. Los resultados de recuperacin automtica se pueden ver en el modo Revisin. 182 Para determinar manualmente un ritmo cardaco de recuperacin Usted puede iniciar manualmente un ritmo cardaco de recuperacin en cualquier momento. NOTA: Cuando usted inicia una recuperacin manual, esta informacin no se guarda para poderla ver en el modo Revisin. 1. Pulse MODE hasta que RECOVERY aparezca. 2. Pulse STOP/RESET/SET para borrar la ltima lectura de recuperacin del ritmo cardaco, si fuera necesario. Usted ver el mensaje HOLD TO RESET seguido del tiempo de recuperacin programado actualmente. 3. Pulse STOP/RESET/SET para cambiar entre un tiempo de recuperacin de 30 segundos o 1, 2, 5 o 10 minutos, si lo desea. NOTA: Este ajuste controla la duracin del ritmo cardaco de recuperacin tanto automtica como manual. 4. Pulse START/SPLIT. La lnea superior de la pantalla del reloj mostrar el ritmo cardaco al comienzo del periodo de recuperacin adems del ritmo cardaco actual. La lnea inferior mostrar la cuenta atrs de recuperacin de 30 segundos o 1, 2, 5 o 10 minutos. NOTA: El reloj no puede registrar una recuperacin a menos que est recibiendo un ritmo cardaco actual del sensor de ritmo cardaco. Sin el ritmo cardaco actual o si el ritmo cardaco inicial es inferior al ritmo cardaco final, la pantalla indicar NO REC al final de la cuenta atrs de recuperacin. 183 W248_NA_SL.qxp 8/5/08 10:19 AM Page 184 5. Al finalizar el periodo especificado para la cuenta atrs de recuperacin, el reloj emitir un pitido para indicar el final del periodo de recuperacin. El reloj captar su ritmo cardaco una segunda vez, restar el segundo valor del primero y presentar la diferencia en pantalla como la recuperacin. 6. Usted puede continuar e iniciar un periodo especfico de recuperacin repitiendo los pasos 2 al 4. 184 Revisin El modo Revisin le permite volver a ver informacin general grabada en los modos Crongrafo e Intervalo relativos a ejercicios guardados en memoria. Usted puede revisar hasta sus 10 ltimos ejercicios guardados en memoria. Usted tambin puede bloquear un ejercicio para asegurarse de que dicho ejercicio no desaparece de la lista de revisin una vez usted haya finalizado 10 ejercicios. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulsar para avanzar al siguiente modo. START/SPLIT Pulse para seleccionar un ejercicio para revisarlo o para desplazarse por los datos de un ejercicio seleccionado. STOP/RESET/SET Pulse para iniciar la revisin de un ejercicio seleccionado. HEART RATE Pulse para bloquear o desbloquear un ejercicio o desplazarse por los datos de un ejercicio seleccionado. Sobre el modo Revisin O El modo Revisin recoge y almacena datos captados mientras el crongrafo o el temporizador de intervalos estaban funcionando. Usted puede utilizar este modo para ver medidas importantes de su progreso durante sus ejercicios. 185 W248_NA_SL.qxp 8/5/08 10:19 AM Page 186 O Sin el sensor de ritmo cardaco, usted ver el tiempo total y recuperar la vuelta o intervalo en el modo Revisin, junto con el ltimo ritmo cardaco de recuperacin registrado. O Si ningn intervalo ha completado su cuenta atrs el reloj indicar NO INTS DONE. Esto slo se producir mientras el temporizador de intervalos est funcionando y antes de que el reloj haya terminado de cronometrar un ciclo completo de intervalo. O Si usted no grab vueltas por separado durante un ejercicio con el crongrafo, la pantalla mostrar NO LAPS STORED al llegar a la parte de revisin de vueltas del modo Revisin. Esto slo se producir mientras el crongrafo est funcionando y el reloj no haya terminado de cronometrar durante la primera vuelta de un ejercicio. Para revisar los datos de un ejercicio Si el crongrafo o el temporizador de intervalos estn funcionando cuando usted entra en el modo Revisin usted slo podr ver la informacin del ejercicio actual. Usted no puede revisar ninguno de los ejercicios seleccionados hasta que el crongrafo y el temporizador de intervalos estn parados y a cero. 1. Pulse MODE hasta que REVIEW aparezca. 2. Pulse START/SPLIT para desplazarse entre los ejercicios guardados en memoria. Los ejercicios guardados estn marcados con la fecha y la hora del ejercicio. 186 NOTA: Los ejercicios registrados en el modo Crongrafo se identifican con el smbolo del cronmetro W y los ejercicios registrados en el modo Intervalo se identifican con el smbolo del reloj de arena H. 3. Pulse HEART RATE para bloquear o desbloquear un ejercicio. Cuando usted bloquea un ejercicio, el icono de bloqueo I aparecer junto al ejercicio. Este ejercicio no se borrar automticamente a medida que se vayan registrando nuevos ejercicios. 4. Pulse STOP/RESET/SET para acceder a la revisin de datos para un ejercicio seleccionado. 5. Pulse START/SPLIT o HEART RATE para desplazarse por los datos de la actividad. 6. Pulse STOP/RESET/SET para volver al men principal de Revisin y escoger otro ejercicio para revisarlo. Datos sobre el modo Revisin El modo Revisin incluye los datos almacenados sobre ejercicios registrados en modo Crongrafo o Temporizador de Intervalos, como se indica en la siguiente lista. NOTA: Si no se utiliza el monitor de ritmo cardaco, los nicos datos que usted ver sern el tiempo total y datos sobre vueltas o intervalos. O Tiempo total: La cantidad de tiempo que el crongrafo o el temporizador de intervalos estuvieron funcionando durante su ejercicio en los modos Crongrafo o Temporizador de Intervalos. 187 W248_NA_SL.qxp 8/5/08 10:19 AM Page 188 O Tiempo en zonas: La cantidad de tiempo durante una actividad durante la cual el ritmo cardaco se encuentra entre los lmites de la zona superior e inferior que usted program. Para un ejercicio con intervalos usted puede programar cada intervalo a una zona deseada distinta, as que el modo Revisin mostrar la suma del tiempo en cada zona para las distintas zonas de dicho intervalo. O Ritmo cardaco promedio: El ritmo cardaco promedio alcanzado durante una actividad. O Ritmo cardaco mximo: El ritmo cardaco ms rpido registrado durante una actividad. O Ritmo cardaco mnimo: El ritmo cardaco ms bajo registrado durante una actividad. O Total de caloras: El nmero de caloras consumidas durante una actividad. Este nmero depende del peso que introdujo cuando program su monitor de ritmo cardaco, su ritmo cardaco durante un ejercicio, y el tiempo en que efectu dicha actividad. O Vuelta promedio: El tiempo promedio para todas las vueltas registradas de un ejercicio. O Mejor vuelta: La vuelta ms corta registrada durante un ejercicio. O Revisin de vuelta o intervalo: La cantidad de tiempo y el ritmo cardaco promedio durante el ltimo segmento de su ejercicio. Los ejercicios con crongrafo incluyen datos sobre vueltas y los ejercicios 188 con intervalos incluyen datos sobre intervalos. Si el ejercicio con intervalos se programa para que se repita, el reloj tambin mostrar la cantidad de repeticin de intervalos. O Ritmo cardaco de recuperacin: El resultado del clculo ms reciente del ritmo cardaco de recuperacin automtica mientras funcionan el crongrafo o el temporizador de intervalos. Los clculos de recuperacin manual no se guardan. 189 W248_NA_SL.qxp 8/5/08 10:19 AM Page 190 Programacin del monitor de ritmo cardaco El modo de Programacin del monitor de ritmo cardaco le permite seleccionar datos estadsticos clave que desee controlar con su monitor de ritmo cardaco. Usted tambin puede acoplar el reloj con su sensor de ritmo cardaco. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulse para avanzar al siguiente modo, dgito o grupo de programacin. START/SPLIT Pulse para seleccionar una zona de ritmo cardaco deseada o para aumentar o cambiar una programacin. STOP/RESET/SET Pulse para empezar o completar el proceso de programacin. HEART RATE Pulse para iniciar el proceso de acoplamiento o para disminuir o cambiar el parmetro programado. Acoplamiento de dispositivos Se requiere un acoplamiento para garantizar que su reloj no capta los datos transmitidos por la banda para el pecho de otra persona. 190 Nota: El acoplamiento debe realizarse antes de empezar a utilizarlo por vez primera, y despus del cambio de pila tanto para el reloj como para el sensor de ritmo cardaco. No se requiere realizarlo antes de cada actividad. Para acoplar su reloj con su banda para el pecho, siga estos pasos:
1. Squese la banda para el pecho y djela en algn lugar durante al menos cinco minutos para garantizar que est completamente apagada. 2. Encuentre un lugar alejado de cualquier otra banda para el pecho de un monitor de ritmo cardaco que pudiera estar transmitiendo. 3. Pulse repetidamente el botn MODE del reloj hasta que aparezca HRM SETUP en la lnea superior de la pantalla. Para acoplar adecuadamente el reloj con el sensor de ritmo cardaco, usted debe ir directamente al modo Programacin del monitor de ritmo cardaco sin detenerse antes en ningn otro modo. 4. Mantenga pulsado el botn HEART RATE. El mensaje HOLD TO PAIR
(espera para el acoplamiento) debera aparecer durante unos dos segundos, seguido por las instrucciones WEAR STRAP (colquese la banda), y luego PRESS MODE TO PAIR WATCH WITH STRAP (pulse MODE para acoplar el reloj con la banda). 5. Pulse el botn MODE. Aparecer un mensaje que dir WAIT FOR BEEP
(espere a or un pitido) El reloj est ahora buscando una banda para el pecho con la que acoplarse. 191 W248_NA_SL.qxp 8/5/08 10:19 AM Page 192 6. Sujete ahora su banda para el pecho firmemente, con los pulgares tocando las almohadillas del sensor que normalmente estaran en contacto con su pecho. Frote sus pulgares por las almohadillas unas pocas veces. Este contacto debera ser suficiente para que la banda empiece a transmitir. 7. Si el acoplamiento se realiza con xito, el mensaje PAIRING DONE
(acoplamiento finalizado) aparecer en pantalla y se escuchar un tono de confirmacin. Si por alguna razn fallara el acoplamiento, repetir inmediatamente los pasos anteriores, empezando por el paso 4. Seleccin de una meta de zona de ritmo cardaco Usted puede escoger entre una de las zonas de ritmo cardaco preestablecidas o puede programar manualmente una zona de ritmo cardaco para marcarse una meta personalizada. Las zonas preestablecidas de ritmo cardaco deseado descritas en la siguiente tabla corresponden a su valor de ritmo cardaco mximo (MHR). Zona Lmite inferior Lmite superior 1 2 3 4 5 50%
60%
70%
80%
90%
60%
70%
80%
90%
100%
Para escoger una zona de ritmo cardaco deseada:
1. Determine la zona que desea usar revisando la tabla de la pgina 152. 2. Pulse MODE hasta que aparezca HRM SETUP Mode (programacin del monitor). 3. Pulse START/SPLIT para moverse entre las zonas deseadas de ritmo cardaco (marcadas de ZONE 1 a ZONE 5 o MANUAL). 4. Para las zonas de ritmo cardaco preestablecidas, pulse MODE para guardar su seleccin de zona de ritmo cardiaco deseada y salir del modo Programacin del monitor. Para una zona de ritmo cardaco manual, usted necesitar llevar a cabo unos pasos adicionales tal y como se describen en la siguiente seccin. Cuando salga del modo Programacin del monitor de ritmo cardaco, el reloj usar la zona que usted haya seleccionado como base para todos los clculos basados en el ritmo cardaco. Esto no se refiere a ejercicios que ya hayan sido guardados en memoria antes de seleccionar una zona de ritmo cardaco deseado. Para establecer manualmente una meta de zona de ritmo cardaco La zona de ritmo cardaco deseado establecida manualmente le permite personalizar sus lmites inferior y superior para zonas de ritmo cardaco. Usted puede usar la seleccin manual de la zona de ritmo cardaco deseado 192 193 W248_NA_SL.qxp 8/5/08 10:19 AM Page 194 cuando el rango de 10% de las zonas de ritmo cardaco preseleccionadas es demasiado grande o demasiado pequeo para sus objetivos. NOTA: La diferencia entre el lmite superior y el inferior en una zona de ritmo cardaco establecida manualmente debe ser de al menos cinco latidos por minuto. Para establecer manualmente una zona de ritmo cardaco deseado:
1. Pulse MODE hasta que aparezca HRM SETUP Mode. 2. Oprima START/SPLIT hasta que aparezca MANUAL. 3. Pulse STOP/RESET/SET para entrar en el proceso de programacin. Ver que la palabra MANUAL destella en la pantalla. 4. Pulse MODE (NEXT) para comenzar a programar la zona superior e inferior de ritmo cardaco. 5. Primero ver en pantalla HI LIMIT: HR (lmite alto del ritmo cardaco) y un valor de ritmo cardaco de tres cifras (por ejemplo, 140). Pulse START/SPLIT (+) para aumentar el valor que destella, HEART RATE (-) para disminuir el valor que destella, o MODE (NEXT) para avanzar al siguiente valor. 6. Cuando haya terminado de establecer el valor numrico de tres cifras para la zona superior de ritmo cardaco, pulse MODE (NEXT) para cambiar el valor de la zona inferior de ritmo cardaco. Ver LO LIMIT:
HR. (lmite bajo del ritmo cardaco) Pulse START/SPLIT (+) para aumentar el valor que destella, HEART RATE (-) para disminuir el valor 194 que destella, o MODE (NEXT) para avanzar a la siguiente parte del valor numrico de tres cifras. 7. Cuando haya terminado de ajustar los lmites superior e inferior en cuanto a zonas de ritmo cardaco, puede pulsar STOP/RESET/SET
(DONE) para grabar sus ajustes y salir del proceso de programacin, o puede continuar para establecer o ajustar otros datos estadsticos sobre ritmo cardaco. Para introducir sus datos personales Adems de seleccionar una zona de ritmo cardaco deseado, es importante que usted indique su peso, ritmo cardaco mximo, visualizacin del ritmo cardaco y alerta de zona de ritmo cardaco. La informacin exacta usada en estas opciones ayuda a configurar su monitor de ritmo cardaco segn sus necesidades especficas de condicin fsica. 1. Pulse MODE hasta que aparezca HRM SETUP Mode. 2. Pulse STOP/RESET/SET para entrar en el proceso de programacin. Ver que su zona de ritmo cardaco deseada destella en la pantalla. 3. Pulse MODE (NEXT) para empezar a programar sus datos personales y otros ajustes. 4. Seleccione el ajuste deseado presionando START/SPLIT (+) o HEART RATE
(-). Al presionar START/SPLIT (+) en ciertos grupos de programacin se incrementar un valor y al presionar HEART RATE (-) disminuir un valor. 195 W248_NA_SL.qxp 8/5/08 10:19 AM Page 196 En otros casos pulsando START/SPLIT (+) o HEART RATE (-) se cambia entre dos opciones o se circula por un grupo de programacin. 5. Pulse MODE (NEXT) para pasar al siguiente dgito o al siguiente grupo de programacin que desee ajustar. 6. Pulse STOP/RESET/SET para guardar los cambios y salir del proceso de programacin. 7. Pulse MODE para salir de la programacin del monitor de ritmo cardaco. En este monitor de ritmo cardaco usted puede realizar los ajustes que se indican en la tabla de la pgina siguiente. Grupo de programacin Pantalla Descripcin Peso Ritmo cardaco mximo Formato BPM Alerta de zona de ritmo cardaco Usted puede introducir su peso actual y escoger si su peso aparece en libras (lb.) o kilogramos (kg). Este nmero se usa para ayudar a calcular cuntas caloras usted quema durante su actividad. El peso registrado no puede ser inferior a 22 libras
(10 kg) o superior a 550 libras (250 kg). El valor del ritmo cardaco mximo sirve de referencia para mostrar el ritmo cardaco en trminos de porcentaje del mximo (%MAX). Este nmero no puede ser inferior a 80 ni superior a 240 latidos por minuto (BPM). A su eleccin, el ritmo cardaco podr mostrarse en latidos por minuto (BPM) o porcentaje del mximo (% OF MAX). Usted puede escoger si desea tener o no una alerta en el reloj cuando usted pasa por encima o por debajo de su zona de ritmo cardaco seleccionada. 196 197 W248_NA_SL.qxp 8/5/08 10:19 AM Page 198 Sugerencias y trucos del modo Programacin del monitor de ritmo cardaco O En cualquier momento durante el proceso de programacin, puede guardar sus cambios y volver a la pantalla principal de ritmo cardaco presionando STOP/RESET/SET (DONE). O Mientras se programa el reloj, si no se presiona ningn botn en 2 a 3 minutos, ste guardar automticamente cualquier cambio que usted haya hecho y terminar el proceso de programacin. O Si un ajuste cae por encima o por debajo de los lmites para indicar el ritmo cardaco o el peso, el reloj corregir automticamente dicho dato para adecuarlo a sus lmites. Esta autocorreccin puede causar resultados impredecibles. Compruebe los ajustes de su reloj. Alarma 1, 2 o 3 Usted puede usar su reloj como un reloj de alarma hasta con tres alarmas distintas, accesibles como modos por separado. Usted puede programar una alarma para que suene a la misma hora cada da, o slo los das laborables, fines de semana o incluso slo una vez por semana. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulsar para ir al siguiente modo, dgito, o grupo de programacin. START/SPLIT Pulse para aumentar o cambiar el valor de programacin o para conectar o desconectar la alarma. STOP/RESET/SET Pulse para empezar o completar el proceso de programacin. HEART RATE Pulsar para disminuir o escoger el valor de programacin. Cuando el reloj llega a la hora programada, suena el tono de la alarma y la luz nocturna INDIGLO destella durante 20 segundos. Para ayudarle a identificar qu alarma es la que ha sonado, cada alarma tiene una meloda distinta. 198 199 W248_NA_SL.qxp 8/5/08 10:19 AM Page 200 Para programar la alarma 1. Pulsa MODE hasta que aparezca Alarm Mode 1, 2 o 3. 2. Pulse STOP/RESET/SET hasta que ALARM SET y despus SET aparezcan brevemente en la pantalla, seguidos por la hora con el valor de las horas destellando. 3. Pulse START/SPLIT (+) para aumentar el valor de horas o HEART RATE
(-) para disminuirlo. NOTA: Para cambiar rpidamente el valor que se est programando, mantenga pulsado START/SPLIT (+) o HEART RATE (-). 4. Pulse MODE (NEXT) para pasar al valor de minutos. 5. Pulse START/SPLIT (+) para aumentar el valor de minutos o HEART RATE (-) para disminuirlo. 6. Pulse MODE (NEXT) para mover el valor AM/PM (maana y tarde, si usted ha programado su reloj en el formato de 12 horas). 7. Presione START/SPLIT (+) o HEART RATE (-) para alternar entre los formatos la maana y la tarde. 8. Pulse MODE (NEXT) para pasar al valor del tipo de alarma. 9. Pulse START/SPLIT (+) o HEART RATE (-) para moverse entre los tipos de alarma. Los tipos de alarma incluyen:
O DIARIA, que sonar cada da a una hora especificada;
200 O DAS LABORABLES, que sonar de lunes a viernes a la hora seleccionada;
O FINES DE SEMANA, que sonar el sbado y el domingo a la hora seleccionada; o O Alarme de una vez a la semana (por ejemplo, MON, TUES, WED..., es decir lunes, martes, mircoles...) que sonar el da especificado a la hora especificada. 10. Pulse STOP/RESET/SET (DONE) para guardar los cambios y salir del proceso de programacin. Sugerencias y trucos del modo Alarma O Para activar o desactivar la alarma sin entrar en el estado de programa-
cin, oprima el botn START/SPLIT mientras est en el modo Alarma. O Si usted cambia cualquier ajuste de la alarma, automticamente la deja activada. O Cuando programa la alarma, el smbolo a del reloj de alarma aparece en pantalla en el modo Hora del Da. O Cuando suene la alarma, puede pulsar cualquier botn del reloj para silenciarla. O La alarma de una vez a la semana (por ejemplo, MON, TUES, WED..., es decir lunes, martes, mircoles) es especialmente til para recordarle citas. 201 W248_NA_SL.qxp 8/5/08 10:19 AM Page 202 O Si no silencia la alarma antes de que finalice la alerta, 5 minutos despus sonar una alarma de respaldo. Modo Sincronizacin Este modo le permite transferir los datos de su ejercicio al programa Timex Trainer si se usa con el dispositivo USB opcional Timex Data Xchanger. BOTN INDIGLO Pulse para iluminar el reloj, activar/desactivar la funcin NIGHT-MODE. MODE Pulsar para avanzar al siguiente modo. START/SPLIT Pulse para cancelar la bsqueda de o sincronizacin con un PC una vez haya empezado el proceso de sincronizacin. STOP/RESET/SET Pulse para cancelar la bsqueda de o sincronizacin con un PC una vez haya empezado del proceso de sincronizacin. HEART RATE Pulse para activar el receptor y empezar a buscar un PC. NOTA: Una vez que usted ha iniciado el proceso de sincronizacin, puede pulsar cualquier botn para cancelarlo. Ver que aparece el mensaje SYNC CANCEL. El reloj emitir un pitido, el receptor se apagar y el reloj volver al estado SYNC READY. 202 Para sincronizar el reloj con un PC 1. Asegrese de que el dispositivo USB Data Xchanger est conectado en un puerto USB de su ordenador y que el software para dispositivos Timex Trainer est funcionando. 2. Pulse MODE hasta que aparezca el modo Sincronizacin. 3. Ver el mensaje SYNC READY que indica que el reloj est listo para iniciar la comunicacin con un PC. 4. Pulse HEART RATE para empezar el proceso de sincronizacin. 5. El reloj suspender y pondr a cero cualquier otra actividad y empezar a buscar un PC. Ver que aparece el mensaje SEARCHING FOR PC. 6. Conecte el dispositivo USB en un ordenador e inicie el software para dispositivos. 7. Cuando se establece la conexin con el PC, el reloj muestra en pantalla el mensaje SYNCING WATCH hasta que haya finalizado el proceso de sincronizacin, en cuyo momento el reloj indicar el mensaje SYNCING DONE. El reloj emitir una alerta y volver al estado SYNC READY. 203 W248_NA_SL.qxp 8/5/08 10:19 AM Page 204 Mensajes de error durante la sincronizacin Si se produce un error durante el proceso de comunicacin, el reloj generar una alerta y mostrar brevemente un mensaje de error antes de volver al estado READY. Lo siguiente es una lista de los mensajes de error y algunas sugerencias para resolverlos:
HARDWARE ERROR (ERROR DE HARDWARE): Este mensaje aparece si hay un error interno en el transceptor de radio del reloj. Comunquese con el Servicio al Cliente de Timex. SYNC ERROR (ERROR DE SINCRONIZACIN): Este mensaje indica que se produjo un error de comunicacin. Esto suele ser causado por la interferencia de un dispositivo inalmbrico como un telfono inalmbrico, un teclado o un ratn inalmbricos, o un accesorio Bluetooth. LINK TO PC BUSY (CONEXIN CON EL PC OCUPADA): Este mensaje aparece cuando el PC ya est en comunicacin con otro reloj Timex. Si ste mensaje aparece frecuentemente y usted est seguro de que no hay ningn otro reloj Timex en un radio de 20 pies de su PC, contacte con el Servicio al Cliente de Timex. NO PC FOUND (NO SE ENCUENTRA UN PC): Si el reloj no puede establecer la conexin con su PC en un plazo de 30 segundos, mostrar este mensaje. Asegrese de que el software para dispositivos est funcionando y que el USB del Data Xchanger de Timex est conectado en un puerto USB que funcione. Usted puede tambin intentar sacar el Data 204 Xchanger y volverlo a colocar de nuevo antes de volver a intentar el proceso de sincronizacin. Cuidado y mantenimiento Reemplazo de la pila del reloj Si la pila del reloj se est agotando, la pantalla o la luz nocturna INDIGLO se atenuarn. Este reloj usa una pila de litio CR2032. Para que el reloj no se dae en forma permanente, TIMEX RECOMIENDA LLEVAR EL RELOJ A UN DISTRIBUIDOR O UN JOYERO PARA QUE CAMBIE LA PILA. Luz nocturna INDIGLO Presione el botn INDIGLO para activar la luz nocturna. La tecnologa electroluminiscente patentada (patentes de EE.UU. 4.527.096 y 4.775.964) ilumina toda la esfera del reloj por la noche y en condiciones de poca luz. Resistencia al agua O El reloj, resistente a 100 metros de profundidad, tolera una presin de agua de 140 libras por pulgada cuadrada (equivalente a una inmersin a 328 pies bajo el nivel del mar). O El reloj es resistente al agua solamente mientras el cristal, los botones y la caja permanezcan intactos. 205 W248_NA_SL.qxp 8/5/08 10:19 AM Page 206 O Timex recomienda que enjuague su monitor para la mueca con agua fresca despus de haber estado expuesto al agua salada. ADVERTENCIA: PARA MANTENER LA RESISTENCIA AL AGUA, NO PRESIONE NINGN BOTN BAJO EL AGUA. Mantenimiento de la banda del sensor de ritmo cardaco Enjuague el sensor de ritmo cardaco y la banda con agua fresca, para evitar que se acumulen materiales que puedan interferir con la medicin del ritmo cardaco. Vida til de la pila del transmisor y reemplazo La vida til de la pila del transmisor debera superar los dos aos, en base a un uso de una hora diaria. Un uso mayor acortar la vida til de la pila. Reemplace la pila del transmisor cuando se produzca cualquiera de los siguientes casos:
El reloj ya no recibe informacin del transmisor del pecho sobre el ritmo cardaco a pesar de estar bien colocado. Empiezan a verse mensajes de error (COMM ERR, SIGNAL LOST) con mayor frecuencia. Reemplazo de la pila NOTA: Usted necesitar un dispositivo (como un reloj) capaz de mostrar la informacin del ritmo cardaco para verificar que la nueva pila se ha 206 instalado correctamente. Use una moneda para abrir el compartimiento para las pilas (en la parte de atrs del sensor). Coloque la nueva pila (CR2032 o equivalente) con el smbolo + hacia usted. Pulse el botn de reinicio que est al lado de la pila utilizando un palillo o un clip de papel enderezado. Vuelva a colocar la cubierta de la pila. Haga una prueba rpida de la unidad:
1. Aljese de las fuentes de interferencia elctrica o de radio. 2. Humedezca las almohadillas del sensor de ritmo cardaco y pngase la banda en el pecho; casela contra la piel. 3. Active la funcin del reloj para monitorizar el ritmo cardaco. 4. En unos pocos segundos empezar a destellar el smbolo de un corazn en el reloj, indicando que el sensor est activado. Esto confirma que la pila se instal correctamente. NOTA: Durante esta prueba no aparecer necesariamente en pantalla un valor de ritmo cardaco. SI NO APARECIERA UN CORAZN DESTELLANDO:
Vuelva a oprimir el interruptor de reinicio situado en el compartimiento de la pila y coloque de nuevo la tapa de la pila. Vuelva a instalar la pila, y repita la prueba indicada anteriormente. 207 W248_NA_SL.qxp 8/5/08 10:19 AM Page 208 Resistencia al agua El sensor de ritmo cardaco soporta una presin de hasta 140 libras por pulgada cuadrada. ADVERTENCIA: El sensor de ritmo cardaco no muestra el ritmo cardaco cuando est sumergido. Garanta y servicio de reparacin Garanta de Timex Internacional
(garanta limitada en EE.UU.) Su monitor de ritmo cardaco Timex est garantizado contra defectos de fabricacin por Timex durante un periodo de UN AO a partir de la fecha de compra original. Timex Group USA, Inc. y sus sucursales en todo el mundo respaldan esta garanta internacional. Cabe aclarar que Timex tiene la libertad de optar por reparar su monitor de ritmo cardaco con componentes nuevos o reacondicionados e inspeccionados cuidadosamente, o reemplazarlo por un modelo idntico o similar. IMPORTANTE:TENGA EN CUENTA QUE ESTA GARANTA NO CUBRE DEFECTOS O DAOS A SU MONITOR DE RITMO CARDACO:
1. una vez vencido el plazo de la garanta;
2. si el monitor de ritmo cardaco no se compr originalmente a un distribuidor autorizado de Timex;
3. si las reparaciones efectuadas no las hizo Timex;
208 4. si son consecuencia de accidentes, manipulacin indebida o abuso; y 5. en el cristal, la tira o banda, la caja, accesorios o la pila. Timex podr cobrarle por el reemplazo de cualquiera de estas piezas. ESTA GARANTA Y LAS COBERTURAS QUE CONTIENE SON EXCLUSIVAS Y SUSTITUYEN A CUALQUIER OTRA GARANTA, EXPRESA O IMPLCITA, INCLUYENDO CUALQUIER GARANTA IMPLCITA DE COMERCIABILIDAD O ADECUACIN PARA UN FIN PARTICULAR. TIMEX NO ASUME NINGUNA RESPONSABILIDAD POR DAOS DIRECTOS, INDIRECTOS O DERIVADOS. En ciertos pases y estados no se permiten limitaciones de las garantas implcitas ni exclusiones o limitaciones de daos, por lo cual puede que estas limitaciones no sean de aplicacin en su caso particular. Esta garanta le otorga derechos establecidos por ley, pero puede que usted tambin tenga otros derechos que difieren de un pas a otro, o de un estado a otro. Para solicitar el servicio de reparacin incluido en la garanta, por favor devuelva su monitor de ritmo cardaco a Timex, a una de sus sucursales o al comercio minorista donde lo compr, adjuntando el cupn de reparacin original, o para EE.UU y Canad nicamente, el cupn de reparacin original o una nota en la que figure su nombre, domicilio, nmero de telfono y fecha y lugar de compra. Por favor incluya lo siguiente con su monitor de ritmo cardaco para cubrir los costes de envo y manipulacin
(no se trata de un cargo por la reparacin): En EE.UU., un cheque o giro por valor de US $ 8,00 (dlares estadounidenses); en Canad, un cheque o giro por valor de CAN $7,00 (dlares canadienses); en el Reino Unido, un 209 W248_NA_SL.qxp 8/5/08 10:19 AM Page 210 cheque o giro por valor de UK 2,50 (libras). En otros pases, Timex se encargar de cobrarle el importe por gastos de envo y manipulacin. NUNCA INCLUYA NINGN ARTCULO DE VALOR PERSONAL EN SU ENVO. En EE.UU., por favor llame al 1-800-328-2677 para obtener informacin adicional sobre la garanta. En Canad, llamar al nmero 1-800-263-0981. En Brasil, al +55 (11) 5572 9733. En Mxico, al 01-800-01-060-00. En Amrica Central, pases del Caribe, Bermudas y Bahamas, al
(501) 370-5775 (EE.UU.). En Asia, al 852-2815-0091. En el Reino Unido, al 44 208 687 9620. En Portugal, al 351 212 946 017. En Francia, al 33 3 81 63 42 00. En Alemania, al 49 7 231 494140. En el Medio Oriente y frica, al 971-4-310850. En otras reas, consulte sobre informacin de la garanta al vendedor local de Timex o al distribuidor local de Timex. En Canad, EE.UU. y en otros lugares, algunos distribuidores de Timex pueden proporcionarle un sobre que ya lleva la direccin y el franqueo previamente pagado, a fin de facilitarle el envo del monitor de ritmo cardaco para su reparacin. Servicio de reparacin Si su monitor de ritmo cardaco Timex tuviera que ser reparado, envelo a Timex segn lo indicado en la Garanta Internacional de Timex o bien envelo a:
HOTLINE WATCH SERVICE, P.O. Box 2740, Little Rock, AR 72203 Si tiene consultas sobre el servicio de reparacin, llame al 1-800-328-2677. Para facilitarle los trmites del servicio de reparacin, los distribuidores de Timex le pueden proporcionar un sobre con la direccin impresa que usted necesita para enviar el monitor. En la Garanta Internacional de Timex encontrar instrucciones especficas respecto a los cuidados y servicios que necesita su monitor de ritmo cardaco Timex. Si necesita una tira o banda de reemplazo, llame al 1-800-328-2677 210 211 W248_NA_SL.qxp 8/5/08 10:19 AM Page 212 ESTE ES SU CUPN DE REPARACIN. GURDELO EN UN LUGAR SEGURO. CUPN DE REPARACIN BAJO LA GARANTA INTERNACIONAL DE TIMEX Fecha de compra original:
(si est disponible, adjunte el recibo de compra) Comprado por:
(nombre, direccin y nmero de telfono) Lugar de compra:
(nombre y direccin) Motivo de la devolucin:
Aviso de FCC (EE.UU.) / Aviso de IC (Canad):
Este reloj cumple con la Seccin 15 de las Reglas de FCC. El funcionamiento est sujeto a las siguientes dos condiciones: (1) no provocara interferencias nocivas y (2) aceptar todas las interferencias que reciba, incluso interferencias que podran provocar un funcionamiento no deseado. Advertencia: Los cambios o modificaciones que no estn expresamente aprobados por la parte responsable del cumplimiento podran anular la autoridad que tiene el usuario para operar este reloj. NOTA: Se han realizado pruebas con este equipo y se ha determinado que cumple con los lmites establecidos para dispositivos digitales de Clase B, de acuerdo con la Seccin 15 del reglamento de FCC. Estos lmites se han fijado para proporcionar un grado de proteccin razonable contra interferencias nocivas en reas residenciales. Este equipo genera, usa y emite energa de radiofrecuencia y, si no se instala y usa segn lo indicado en las instrucciones, podra causar interferencias en las comunicaciones de radio. Sin embargo, no hay garanta de que no aparecern interferencias en una instalacin en particular. Si este equipo causa interferencias perjudiciales en la recepcin de seales de radio o televisin, lo que se determina encendiendo y apagando el equipo, se recomienda al usuario que intente corregir la interferencia tomando una o varias de las siguientes medidas:
212 213 W248_NA_SL.qxp 8/5/08 10:19 AM Page 214 Reoriente o reubique la antena receptora. Aumente la separacin entre el equipo y el receptor. Conecte el equipo a un enchufe que est en un circuito diferente al que est conectado el receptor. Consulte al distribuidor o a un tcnico experimentado en radio y TV. Este aparato digital de Clase [B] cumple con la norma canadiense ICES-
003. 214 215
frequency | equipment class | purpose | ||
---|---|---|---|---|
1 | 2009-03-12 | 2474 ~ 2474 | DXT - Part 15 Low Power Transceiver, Rx Verified | Class II Permissive Change |
2 | 2009-02-09 | 2474 ~ 2474 | DXT - Part 15 Low Power Transceiver, Rx Verified | |
3 | 2008-09-19 | 2474 ~ 2474 | DXT - Part 15 Low Power Transceiver, Rx Verified | Original Equipment |
app s | Applicant Information | |||||
---|---|---|---|---|---|---|
1 2 3 | Effective |
2009-03-12
|
||||
1 2 3 |
2009-02-09
|
|||||
1 2 3 |
2008-09-19
|
|||||
1 2 3 | Applicant's complete, legal business name |
Timex Group USA, Inc.
|
||||
1 2 3 | FCC Registration Number (FRN) |
0023039423
|
||||
1 2 3 | Physical Address |
555 Christian Road
|
||||
1 2 3 |
310
|
|||||
1 2 3 |
Middlebury, CT
|
|||||
1 2 3 |
United States
|
|||||
app s | TCB Information | |||||
1 2 3 | TCB Application Email Address |
t******@intertek.com
|
||||
1 2 3 | TCB Scope |
A2: Low Power Transmitters (except Spread Spectrum) and radar detectors operating above 1 GHz
|
||||
app s | FCC ID | |||||
1 2 3 | Grantee Code |
EP9
|
||||
1 2 3 | Equipment Product Code |
TMXM843
|
||||
app s | Person at the applicant's address to receive grant or for contact | |||||
1 2 3 | Name |
S****** E****
|
||||
1 2 3 | Title |
Quality Regulatory Engineer
|
||||
1 2 3 | Telephone Number |
(203)********
|
||||
1 2 3 | Fax Number |
(203)********
|
||||
1 2 3 |
s******@timexgroup.com
|
|||||
app s | Technical Contact | |||||
1 2 3 | Firm Name |
Intertek Testing Services Hong Kong Ltd.
|
||||
1 2 3 |
Timex Corporation
|
|||||
1 2 3 | Name |
B******** H********
|
||||
1 2 3 |
R******** J****** D********
|
|||||
1 2 3 | Physical Address |
2/F., Garment Centre
|
||||
1 2 3 |
555 Christian Road
|
|||||
1 2 3 |
310
|
|||||
1 2 3 |
Kowloon
|
|||||
1 2 3 |
Middlebury, Connecticut 06762
|
|||||
1 2 3 |
Hong Kong
|
|||||
1 2 3 |
United States
|
|||||
1 2 3 | Telephone Number |
(852)********
|
||||
1 2 3 |
20334********
|
|||||
1 2 3 | Fax Number |
(852)********
|
||||
1 2 3 |
(852)********
|
|||||
1 2 3 |
20334********
|
|||||
1 2 3 |
b******@intertek.com
|
|||||
1 2 3 |
r******@timex.com
|
|||||
app s | Non Technical Contact | |||||
1 2 3 | Firm Name |
Intertek Testing Services Hong Kong Ltd.
|
||||
1 2 3 |
Timex Corporation
|
|||||
1 2 3 | Name |
B****** H******
|
||||
1 2 3 |
B**** H****
|
|||||
1 2 3 | Physical Address |
2/F., Garment Centre
|
||||
1 2 3 |
555 Christian Road
|
|||||
1 2 3 |
310
|
|||||
1 2 3 |
Kowloon
|
|||||
1 2 3 |
Middlebury, Connecticut 06762
|
|||||
1 2 3 |
Hong Kong
|
|||||
1 2 3 |
United States
|
|||||
1 2 3 | Telephone Number |
(852)********
|
||||
1 2 3 |
20334********
|
|||||
1 2 3 | Fax Number |
(852)********
|
||||
1 2 3 |
(852)********
|
|||||
1 2 3 |
20334********
|
|||||
1 2 3 |
b******@intertek.com
|
|||||
1 2 3 |
b******@timex.com
|
|||||
app s | Confidentiality (long or short term) | |||||
1 2 3 | Does this application include a request for confidentiality for any portion(s) of the data contained in this application pursuant to 47 CFR § 0.459 of the Commission Rules?: | No | ||||
1 2 3 | Yes | |||||
1 2 3 | Long-Term Confidentiality Does this application include a request for confidentiality for any portion(s) of the data contained in this application pursuant to 47 CFR § 0.459 of the Commission Rules?: | No | ||||
if no date is supplied, the release date will be set to 45 calendar days past the date of grant. | ||||||
app s | Cognitive Radio & Software Defined Radio, Class, etc | |||||
1 2 3 | Is this application for software defined/cognitive radio authorization? | No | ||||
1 2 3 | Equipment Class | DXT - Part 15 Low Power Transceiver, Rx Verified | ||||
1 2 3 | Description of product as it is marketed: (NOTE: This text will appear below the equipment class on the grant) | Digital Heart Rate Monitor (2.474GHz Transceiver) | ||||
1 2 3 | M843 - Digital Heart Rate Monitor | |||||
1 2 3 | M843 | |||||
1 2 3 | Related OET KnowledgeDataBase Inquiry: Is there a KDB inquiry associated with this application? | No | ||||
1 2 3 | Modular Equipment Type | Does not apply | ||||
1 2 3 | Purpose / Application is for | Class II Permissive Change | ||||
1 2 3 | Original Equipment | |||||
1 2 3 | Composite Equipment: Is the equipment in this application a composite device subject to an additional equipment authorization? | No | ||||
1 2 3 | Related Equipment: Is the equipment in this application part of a system that operates with, or is marketed with, another device that requires an equipment authorization? | Yes | ||||
1 2 3 | No | |||||
1 2 3 | Is there an equipment authorization waiver associated with this application? | No | ||||
1 2 3 | If there is an equipment authorization waiver associated with this application, has the associated waiver been approved and all information uploaded? | No | ||||
app s | Test Firm Name and Contact Information | |||||
1 2 3 | Firm Name |
Intertek Testing Services Hong Kong
|
||||
1 2 3 |
Intertek Testing Services NA Inc.
|
|||||
1 2 3 | Name |
B**** C******
|
||||
1 2 3 |
Y**** L********
|
|||||
1 2 3 | Telephone Number |
852-2********
|
||||
1 2 3 |
978 6********
|
|||||
1 2 3 | Fax Number |
852-2********
|
||||
1 2 3 |
b******@intertek.com
|
|||||
1 2 3 |
y******@intertek.com
|
|||||
Equipment Specifications | |||||||||||||||||||||||||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Line | Rule Parts | Grant Notes | Lower Frequency | Upper Frequency | Power Output | Tolerance | Emission Designator | Microprocessor Number | |||||||||||||||||||||||||||||||||
1 | 1 | 15C | 2474.00000000 | 2474.00000000 | |||||||||||||||||||||||||||||||||||||
Line | Rule Parts | Grant Notes | Lower Frequency | Upper Frequency | Power Output | Tolerance | Emission Designator | Microprocessor Number | |||||||||||||||||||||||||||||||||
2 | 1 | 15C | 2474.00000000 | 2474.00000000 | |||||||||||||||||||||||||||||||||||||
Line | Rule Parts | Grant Notes | Lower Frequency | Upper Frequency | Power Output | Tolerance | Emission Designator | Microprocessor Number | |||||||||||||||||||||||||||||||||
3 | 1 | 15C | 2474.00000000 | 2474.00000000 |
some individual PII (Personally Identifiable Information) available on the public forms may be redacted, original source may include additional details
This product uses the FCC Data API but is not endorsed or certified by the FCC