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811-095000-02NA
User Manual
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Timex 811-095000-02NA, W-246, Ironman User Manual

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Digital Heart Rate Monitor
digital heart rate monitor user guide
©2008 Timex Group, USA, Inc. TIMEX 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. HEART ZONES is a registered trademark of Sally Edwards.
W-246 811-095000-02 NA
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Contents
Overview ..............................................................................................................1
A Fit Heart ......................................................................................................1
Watch Buttons................................................................................................3
INDIGLO
®
night-light with NIGHT-MODE®feature ..........................................3
Display Icons ..................................................................................................4
Resources ......................................................................................................5
Determining Your Optimal Heart Rate Zone ....................................................6
Digital Heart Rate Monitor ..................................................................................7
Before You Begin ............................................................................................7
To Use Your Digital Heart Rate Monitor............................................................7
Digital Heart Rate Monitor Notes & Tips..........................................................9
Time of Day........................................................................................................10
To Set or Adjust the Time, Date, and Audibles ..............................................10
To Switch Time Zones ..................................................................................13
Time of Day Notes & Tips ............................................................................14
Time of Day Example....................................................................................15
Chrono................................................................................................................16
Chrono Terminology......................................................................................16
To Operate the Chrono..................................................................................17
Chrono Mode Notes & Tips ..........................................................................18
Chrono Mode Example..................................................................................19
Timer ..................................................................................................................19
To Set the Timer ..........................................................................................20
To Operate the Timer....................................................................................20
Timer Mode Notes & Tips ............................................................................21
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Overview
Congratulations!
With your purchase of the Timex®Ironman®Digital Heart Rate Monitor you have hired a new personal trainer.Your Digital Heart Rate Monitor 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 Digital Heart Rate Monitor to be 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 Digital 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!
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
Timer Mode Example....................................................................................22
Recover ..............................................................................................................23
About Recovery Heart Rate ..........................................................................23
To Manually Determine a Recovery Heart Rate ............................................24
Review................................................................................................................26
To Review Workout Data ..............................................................................27
Review Mode Notes & Tips ..........................................................................27
HRM Setup ........................................................................................................28
To Set a Target Heart Rate Zone ..................................................................29
To Set Other Heart Rate Statistical Data........................................................31
Digital Heart Rate Monitor Notes & Tips........................................................33
Alarm..................................................................................................................33
To Set the Alarm ..........................................................................................34
Alarm Mode Notes & Tips ............................................................................34
Care & Maintenance..........................................................................................35
Digital Heart Rate Monitor ............................................................................35
Battery ........................................................................................................36
INDIGLO
®
night-light ....................................................................................37
Water Resistance..........................................................................................38
Warranty & Service............................................................................................39
Warranty ......................................................................................................39
Service ........................................................................................................41
Declaration of Conformity ................................................................................43
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Watch Buttons
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 lights the watch face. If you press and hold the INDIGLO
®
button until you hear a beep, you can activate NIGHT-MODE® feature. When the NIGHT-MODE®feature is activated, pressing any watch button
will light the watch face for a period of three to six seconds. NIGHT-MODE
®
feature will remain active for seven to eight hours after activation. To deactivate NIGHT-MODE®before the eight hour time frame has elapsed,
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muscles to perform at optimal levels to get and keep your body in shape. Once set, your Digital Heart Rate Monitor can automatically 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 under­exercising.
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.
START/SPLIT
STOP/RESET/SET
HEART RATE
MODE
INDIGLO
®
BUTTON
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Resources
Print Resources
In addition to this manual, your Digital Heart Rate Monitor includes these valuable resources:
O Fitness Sensors User Guide: Complete information for set-up,
operation, and maintenance of your Digital Heart Rate Sensor.
O Heart Zones
®
Tools for Success (U.S. customers only): Information
to use your Digital 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.
Web Resources
Timex®websites offer beneficial information to help you optimize your Digital Heart Rate Monitor.
O Register your product at www.timex.com. O Visit www.timex.com/hrm/ for more information on Timex
®
Heart
Rate Monitors, including product features and simulations.
O Visit www.timextrainer.com for fitness and training tips using Timex
®
Heart Rate Monitors.
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press and hold the INDIGLO®button until you hear a beep and NIGHT­MODE®will immediately turn off.
Display Icons
X
Hollow heart icon indicates watch is searching for a signal from the Digital Heart Rate Sensor.
Y
Solid heart icon once the watch has located a signal from the Digital Heart Rate Sensor.This icon will flash as long as the watch receives a signal from the Digital Heart Rate Sensor.
w
Stopwatch icon indicates the watch is timing your workout in Chrono Mode.
H
Hourglass icon indicates the watch is timing your workout in Timer Mode.
J
Repeat icon in Timer Mode indicates you have set the timer to repeat at the end of a countdown cycle.
a
Alarm clock icon indicates you have set the alarm to alert you at a designated time.
N
Melody icon indicates you have set the hourly chime to sound every hour on the hour.
e
Small heart/timer icon in Time of Day or Recover Mode when the watch is tracking a heart rate recovery.
4
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the government recommended age-based method. Begin with the number 220 and then subtract your age. For instance, a 35
year old would begin with 220 and subtract 35 (her age), which gives an estimated maximum heart rate of 185. Once you know your maximum heart rate, you can set the zones described in the table on the previous page.
Digital Heart Rate Monitor
Before You Begin
Once you have determined your fitness goal and maximum heart rate, Timex recommends you input this information into the HRM SETUP Mode. This will allow you to tailor your Digital Heart Rate Monitor to your personal parameters. For information on HRM SETUP Mode, refer to pages 28 to 32.
To Use Your Digital Heart Rate Monitor
For more detailed information on the use and care of your Digital Heart Rate Monitor, refer to the
Fitness Sensor User Guide
that shipped with your
product.
1. Wet the Digital 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.
7
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. 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 %, 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 Success
included in your Personal Heart Rate Monitor packaging (U.S. customers only) provides excellent procedures and Timex recommends you use one of these methodologies.
However, if you cannot use any of the procedures described in
Heart
Zones®Tools for Success
(U.S. customers only), you might consider using
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Zone % Goal Benefit
1 50% to 60% Light exercise
Maintain a healthy heart and get fit
2 60% to 70% Weight management Lose weight and burn fat
3 70% to 80% Aerobic base building
Increase stamina and aerobic endurance
4 80% to 90% Optimal conditioning
Sustain excellent fitness condition
5 90% to 100% Elite athletic training
Achieve superb athletic condition
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8. Press MODE until you see Review Mode. This Mode includes heart rate and other statistical data about your workout. See pages 25 to 27 for more information about Review Mode.
Digital Heart Rate Monitor Notes & Tips
The watch and the Digital Heart Rate Sensor need to be within three feet (one meter) of each other to function properly. 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 Digital Heart Rate
Sensor.
O Adjust the position of the Digital Heart Rate Sensor and elastic chest
strap.
O Make sure the Digital Heart Rate Sensor pads are wet. O Check the battery in the Digital Heart Rate Sensor and replace it if
necessary.
O Move away from other heart rate monitors or other sources of radio or
electrical interference.
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3. Press MODE until your desired mode appears. You can view heart rate information in Time of Day, Chrono, or Timer Modes.
4. Standing at least six feet (two meters) away from other heart rate monitors or other sources of radio or electrical interference, press the HEART RATE button on your watch. The hollow heart rate icon will appear on the display indicating the watch is searching for a signal from the Sensor. When the watch begins receiving a signal, the outlined heart becomes solid and begins pulsing.
5. Begin your workout. NOTE: The watch automatically records your heart rate and other
statistical data about your workout (available in Review Mode) only if you run Chrono Mode during 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 see the message HOLD ALERT OFF. Continue pressing HEART RATE until you see the message AUDIBLE ALERT OFF. Conversely, when you are turning the audible alert on, you will see the message HOLD ALERT ON. Continue pressing HEART RATE until you see the message AUDIBLE ALERT ON.
7. When you have finished your workout in Chrono Mode, press STOP/RESET/SET to stop recording data for the workout.
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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 and hold 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.
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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. Note that you must independently set the time of day for each time zone.
To Set or Adjust the 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 TIME with the number 1
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START/SPLIT
Press to peak at or switch time zones or increase or toggle the setting item.
STOP/RESET/SET
Press to start or complete the setting process.
HEART RATE
Press to activate the Digital Heart Rate Monitor, decrease or toggle the setting item, or switch display views.
MODE
Press to move to the next mode, digit, or setting option or group.
INDIGLO® BUTTON
Press to light the watch, activate or deactivate NIGHT­MODE
®
feature .
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