Timex Ironman Triathlon User Manual
Digital Heart Rate Monitor
digital heart rate monitor user guide
©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.
W-248 843-095000 NA
English page 1
Français page 69
Español página 145
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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
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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
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
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Warranty & Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
Declaration of Conformity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
1
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
®
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Watch Buttons
32
START/SPLIT
STOP/RESET/SET
HEART RATE
MODE
INDIGLO
®
BUTTON
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.
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.
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54
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.
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 NightMode® 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.
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Determining Your Optimal Heart Rate Zone
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 Success
included 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
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
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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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 person’s 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
Begin with the number 220 and then subtract your age. For instance, a
35 year old would begin with 220 and subtract 35 (the person’s 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
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11
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.
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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 (-).
12 13
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.
START/SPLIT
Press to peak at or switch
time zones or increase or
toggle a setting item.
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.
MODE
Press to move to the next
mode, setting option, digit,
or group.
INDIGLO®®BUTTON
Press to light the watch,
activate/de-activate the
Night- Mode
®
feature.
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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:
1514
Setting Group Adjustment
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 (MMDD) 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.
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.
Setting Group Adjustment
Hour
Press START/SPLIT (+) to increase the hour value or
HEART RATE (-) to decrease the hour value.
Minute
Press START/SPLIT (+) to increase the minute value or
HEART RATE (-) to decrease the minute value.
Second
Press START/SPLIT (+) or HEART RATE (-) to reset the
seconds to zero.
Month
Press START/SPLIT (+) to move forward through the months
or HEART RATE (-) to move backward through the months.
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.
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.
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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
1716
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.
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 client’s time, so you set T2
to New York time. With both time zones available, you can quickly check your client’s
time or even switch your watch to display T2 when you travel to New York.
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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
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.
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
START/SPLIT
Press to begin timing, take
a lap or split, or continue
timing after a pause.
STOP/RESET/SET
Press to stop or pause the
chrono, save chrono data
and clear the chrono,
or change chrono format
HEART RATE
Press to switch
display views.
MODE
Press to move to the next
mode or quickly display
a new lap or split.
INDIGLO®®BUTTON
Press to light the watch,
activate/de-activate the
Night- Mode
®
feature.
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21
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)
20
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
W248_NA_EN.qxp 8/5/08 10:07 AM Page 20
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.
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.
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
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
22
START/SPLIT
Press to begin timing,
continue timing after a pause,
or increase or toggle a setting
item.
STOP/RESET/SET
Press to start or complete
the setting process, pause
or stop the interval timer,
or clear and save data.
HEART RATE
Press to switch display
views or decrease or
toggle a setting item.
MODE
Press to move to the next
mode, digit, or setting
option or group.
INDIGLO®®BUTTON
Press to light the watch,
activate/de-activate the
Night- Mode
®
feature.
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.
W248_NA_EN.qxp 8/5/08 10:07 AM Page 22
25
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
Press START/SPLIT (+) to increase the hour value or
HEART RATE (-) to decrease the hour value.
Minute
Press START/SPLIT (+) to increase the minute value or
HEART RATE (-) to decrease the minute value.
Seconds
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.
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2726
3. The average heart rate for each recorded interval (shown with interval
times in Review Mode); and
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
NOTE: To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-).
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);
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Interval Mode Example
2928
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.
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:
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.
Interval Time Heart Rate Zone
INT 1 00:05:00 NONE
INT 2 00:18:00 ZONE 3
INT 3 00:05:00 ZONE 5
INT 4 00:05:00 ZONE 1
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30 31
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.
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.
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.
START/SPLIT
Press to begin timing,
continue timing after a
pause, or increase or
toggle a setting item.
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.
INDIGLO
®®
BUTTON
Press to light the watch,
activate/de-activate the
Night- Mode
®
feature.
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32 33
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).
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.
W248_NA_EN.qxp 8/5/08 10:07 AM Page 32
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
Timer Mode Example
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.
34
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.
MODE
Press to move to the
next mode.
INDIGLO®®BUTTON
Press to light the watch,
activate/de-activate the
Night- Mode
®
feature.
HEART RATE
Press to turn the HRM on
(if off) or press and hold
to turn Out of Zone alerts
on or off.
A smaller recovery might indicate a need to take a break from training due to
fatigue, illness, or other factors.
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.
W248_NA_EN.qxp 8/5/08 10:07 AM Page 34
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.
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
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.
36
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
MODE
Press to move to the
next mode.
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.
W248_NA_EN.qxp 8/5/08 10:07 AM Page 36
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