Timex M187, M579, W-219, M576 User Manual
W-219 608-095000 NA
©2005 Timex Corporation
performance watch user guide
Performance Watch User Guide
BODYLINK SYSTEM
®
English page 1
Français page 75
Español página 153
Português pàgina 231
T ABLE OF CONTENTS
Register your product at www.timex.com
Introduction ............................................................................3
Welcome! ....................................................................................3
Before you begin ........................................................................4
Performance Watch Overview ..............................................5
Watch terminology......................................................................5
The chronograph ........................................................................6
Resources ....................................................................................7
Watch buttons ............................................................................8
Display icons ............................................................................11
Starting the Bodylink® System ..............................................12
Messages ..................................................................................15
Display formatting....................................................................16
Preparing to use your Watch ..................................................16
Watch Modes ..........................................................................19
Time of Day Mode ....................................................................20
Chronograph Mode ..................................................................25
Vertical Mode ............................................................................29
Finish Mode ..............................................................................31
Interval Timer Mode ................................................................36
Lap Data Mode ........................................................................42
Summary Mode ........................................................................45
Basic Timer Mode ....................................................................50
Alarm Mode ..............................................................................53
Configure Mode ......................................................................55
Care & Maintenance ............................................................64
Changing the battery ..............................................................64
INDIGLO® night-light ............................................................65
Water resistance ......................................................................65
Legal information..................................................................66
International warranty (U.S. limited warranty) ....................66
FCC Notice (U.S.) / IC Notice (Canada)..................................69
Declaration of Conformity ......................................................71
INTRODUCTION
Welcome!
Congratulations! With your purchase of the Timex
System you have hired your new personal trainer. Using your
Performance Watch in partnership with your digital Heart Rate
and Speed + Distance Sensors offers you an unprecedented ability
to track, store, and analyze key indicators of your personal fitness
level.
We dedicate this manual to information regarding your
Performance Watch. This sport watch functions as the brain for
your Bodylink System, providing you comprehensive, real-time
workout data gathered from your digital Heart Rate Sensor, Speed
+ Distance Sensor, or both.
You will find your Performance Watch provides very user-friendly
fitness technology. But, like any new technology, you should take
the time to familiarize yourself with its features and functions to
optimize the usefulness of your purchase.
So, have fun exploring! Check out the Performance Watch modes.
Review the Quick Start Guide to develop a basic understanding of
your Bodylink System. Most of all, enjoy your new fitness partner
on your road to increased performance!
®
Bodylink
®
3
Before you begin
This manual contains information about, and instructions for,
setting up your new Performance Watch and using it with the
digital Heart Rate and Speed + Distance Sensors. To assist you in
learning about your Performance Watch, this manual contains
several elements to increase your understanding.
➤ An overview of the Performance Watch buttons, display icons,
and modes
➤ Sectional glossaries that explain many of the references used for
the Performance Watch and the Performance Watch modes
➤ Complete, comprehensive instructions for setting up and using
your Performance Watch in each mode
➤ A primer covering the links between your Performance Watch
and each of the Fitness Sensors for each appropriate mode
➤ Real-world scenarios, appearing in grey text boxes, that explain
how you might use your Performance Watch as part of your
activity routine
4 54
PERFORMANCE W A TCH OVERVIEW
Watch terminology
Your Bodylink
as you become proficient in operating it. As you learn this
language, you will encounter some important words and phrases.
We promise; no one will make you take a vocabulary test!
But, reviewing key terminology will help you more quickly
understand how your Bodylink System operates. So, take a
minute to review some of the words that will appear throughout
this manual.
➤ Bodylink System: The Bodylink System allows you to track
and store real time data using a family of wireless devices in
conjunction with your Performance Watch.
➤ Performance Watch: The Performance Watch, (Watch) houses
the data center for the Bodylink System.
➤ Fitness Sensors: The Bodylink System includes two digital
sensors: the Heart Rate Sensor and the Speed + Distance
Sensor.
➤ Heart Rate Sensor: The Heart Rate Sensor (HR Sensor)
measures your heart rate. The Fitness Sensor User Guide
provides detailed information for setting up and using your
HR Sensor.
®
System has its own language that you will learn
➤ Speed + Distance Sensor: The Speed + Distance Sensor
Chronograph
Mode
Vertical
Mode
Finish
Mode
(GPS-3D Sensor) tracks speed, pace, distance traveled, altitude,
and more, using GPS based technology. The Fitness Sensor User
Guide provides detailed instructions for setting up and using
your GPS-3D Sensor. Note that sometimes the Watch will refer
to the GPS-3D Sensor as the S+D Sensor.
➤ GPS: The GPS-3D Sensor uses information gathered from
global positioning satellites (GPS) to calculate your speed,
distance, and elevation.
The chronograph
As you learn about your Watch, the word chronograph may cause
confusion. Remember this: a chronograph is a tool for measuring
time. You will notice a Chronograph Mode, but Vertical and Finish
Modes operate from the chronograph. Any time your Watch
functions as a timing tool, it operates using chronograph (or
timing) functionality.
chronograph
measures time
Resources
Print resources
In addition to this manual, your Bodylink®System includes these
valuable resources:
➤ Bodylink System Quick Start Guide: Information to help you set
up and begin using your Performance Watch in conjunction with
your Fitness Sensors, and an overview map of the different
Performance Watch modes
➤ Fitness Sensors User Guide: Information for set-up, operation,
and maintenance of your Fitness Sensors
➤ Heart Zones® Tools for Success: Information to use your digital
Heart Rate Sensor 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
The Timex® Websites offer beneficial information to help you
optimize your Bodylink System.
➤ www.timex.com/bodylink/: Information about Bodylink System
features and product simulations
➤ www.timex.com/software/: Current software releases for Timex
products
➤ www.timex.com/fitness/: Fitness and training tips for using the
Bodylink System
6 7
9
Additionally, in any mode where you can view your heart rate, you
can hold the INDIGLO®button to quickly silence an audible target
zone alert. Once you push the button to change the alert, it will
remain silent until you change it to another target zone alert type.
See “TZ zone and alert” on page 57 for more information.
Setting buttons
Use Watch setting buttons to set Watch functions (for example,
setting the time or a target heart rate zone). When the + and –
symbols appear at the edge of the Watch display, you have initiated
the setting process.
The steps listed here allow you to set Watch functions.
1. Press and hold the SET button until the word SET briefly appears
on the display, followed by a flashing value.
2. Set the first value by pressing + (DISPLAY) or – (STOP/RESET).
8
In addition to the Timex sites, you may also want to visit the
Website referred to in Heart Zones® Tools for Success. At
www.heartzones.com you will find information to complement
the material provided in the booklet.
Watch buttons
The Watch offers multi-functional buttons that serve three
purposes. You do not have to memorize button functions for each
mode. Let the Watch serve as your guide.
Most of the time, the Watch buttons function according to the
labels printed on the Watch case. If you do not see any symbols
around the edge of the display, follow the information printed on
the Watch case to guide you in using the buttons.
MODE
Press to go to
the next mode
START/SPLIT
Press to start timing
or take a split
INDIGLO®
night-light; Press
to light the watch;
hold to silence
target zone alert
DISPLAY
Press to display
performance data
SET/FORMAT
Press to set or
change the display
format
STOP/RESET
Press to stop or
press and hold to
reset
DONE
Press when
finished setting
INDIGLO
night-light
Press to light
the watch
+
Press to increase the
displayed value
SELECT
Press to move to the
next value
–
Press to decrease
the displayed value
3. Press SELECT (SET/FORMAT) to move to the next
MODE
Press to go to
the next mode
INDIGLO®
night-light
Press to light
the watch
▲
Press to display
next data value
▼
Press to display
previous data value
Interval or basic
timer running
Chronograph
running
Night Mode enabled
GPS-3D Sensor
battery low
Sensor(s) activated
(blinks when trouble)
Alarm armed
Hourly chime
enabled
Watch display icons
value to set.
4. Repeat steps 3 and 4 for all the values that need adjustment.
5. Press DONE (MODE) to save your changes and complete the setting
process.
Viewing buttons
Watch buttons can help you navigate through viewing options.
Seeing the ▲ and ▼ triangles on the edge of the display lets you
know there is information to view.
Display icons
10 11
Starting the Bodylink®System
When using the Performance Monitor, you can view real-time data
from a Heart Rate Sensor or Speed + Distance Sensor, or both, in
Time of Day, Chrono and Timer. The procedure to do this is the
same in all modes, though the data that you can view and their
position on the display in each mode will vary.
1. Make sure you’re wearing your Heart Rate Sensor or Speed +
Distance Sensor, or both, and that they are powered up and
functional.
2. Stand at least 6 feet (2 meters) away from any other users of
fitness monitor systems and from any source of radio interference
such as electrical equipment, power lines, etc.
NOTE: Though the Bodylink®system has a working range of
about 3 feet (1 meter) from the sensors to the watch, for the most
reliable operation, make sure that the watch is as close to the
sensors as possible when starting the system up.
3. Press and release the DISPLAY button. This tells the watch to
look for any Bodylink®sensors nearby; it will search for one
minute. The antenna icon will appear on the watch display,
indicating that the Bodylink®system is active.
NOTE: As a convenience, Chrono and Timer will automatically
search for Bodylink®sensors for fifteen seconds upon entering
the mode.
4. When the watch has successfully detected transmissions from the
sensors, the watch display will switch to a new format showing
some or all of the sensor data, depending on the mode. Time of
Day and Timer show the data in the lower line exclusively, while
Chrono allows up to three lines of performance data.
Viewing Performance Data
Press and release the DISPLAY button to select the data or
combination of data that you wish to view during your workout. For
your convenience, a “banner” showing the names of the information
and their position on the display is shown briefly before showing the
data itself.
Here are a few more things you should know to use the watch
effectively:
• While in the Chrono, press and release SET/FORMAT to swap
the positions of the information in the upper and middle display
lines. This allows you to view the data most important in the
larger middle display line.
12
13
• If you want to stop monitoring data from your Bodylink®sensors,
hold the DISPLAY button down until the message HOLD TO
SHUT OFF RCVR is displayed on the watch display. Continue
holding the DISPLAY button for a few more seconds; the watch
will beep indicating that the radio link between the watch and the
sensors has been shut down.
TIP: If you are already viewing data from one sensor, for example,
the Heart Rate Sensor, and you wish to also view data from the
Speed + Distance Sensor, simply press and hold the DISPLAY
button until the watch emits a short beep and the antenna icon
begins flashing. The watch is now searching for a second
Bodylink®sensor. When it detects this second device, the antenna
icon will stop flashing and the display may change to a new
format that includes the new information. Press and release the
DISPLAY button (as detailed previously) to view various
combinations of two sensor’s data.
14
Messages
When using the Watch with the Fitness Sensors, the Watch may
display messages to communicate the status of either of the
Sensors in conjunction with the Watch. Messages include:
NO DATA FROM HRM (GPS) The Watch is not receiving data
from either the HR or GPS-3D Sensor. Ensure the Sensor is not
more than 3 feet (1 meter) away from the Watch, is operating, or
has not inadvertently locked on to someone else’s Sensor. The
Watch will attempt to establish a connection for one minute after
this message displays.
NOISY DATA FROM HRM (GPS) The Watch is experiencing
radio interference. Try to move away from any potential sources of
interference (for example, televisions, monitors, or motorized
devices). The Watch will attempt to establish a connection for
30 seconds after this message displays.
SEARCHING The GPS-3D Sensor is still trying to link to GPS
data. You cannot view speed, pace, distance, or positional
information until the Sensor locates GPS satellites.
WEAK GPS SIGNAL The GPS-3D Sensor lost its link with GPS
satellites. The GPS-3D Sensor operates more accurately in more
open areas (such as an area without a lot of tree or cloud cover)
and at quicker speeds.
FATAL GPS ERROR The GPS-3D Sensor has encountered a
severe internal error. Contact Timex Customer Service.
15
Display formatting
Time
Heart Rate
Time
Heart Rate
In Chronograph Mode, you can press and release SET/FORMAT
to switch the data values displayed in the upper and middle display
lines. This allows you to display the value most important to you in
the larger, middle display.
Switching the display formatting does not apply to ascent rate
which always appears in the middle line of the display. For more
information on ascent rate, see “Vertical Mode” on page 29.
Preparing to use your Watch
Determining your heart rate
In addition to many other useful features, your Watch uses
technology that helps you track detailed information about your
heart rate. But, before you can track this information, 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 Watch
packaging 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, you
might consider using the widely used, though highly debated, agebased method. 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.
Setting your Watch for first use
Once you determine your heart rate, set the following parameters
prior to using your Watch:
1. Set the time of day. For detailed information on Time of Day Mode,
including instructions for setting time of day, refer to page 20.
2. Enter your maximum heart rate. In Configure Mode, select
HRM SETTINGS and then MAX HR. Your maximum heart rate
setting determines your five preset heart rate target zones. For more
information refer to “Max heart rate” on page 58.
3. Select your desired heart rate display units. In Configure Mode,
select HRM SETTINGS and then HRM DISPLAY. Your Watch gives
you the option to view your heart rate in beats per minute (BPM) or
as a percentage of your maximum heart rate (PERCENT). For more
information refer to “Heart rate display” on page 58.
1716
4. Determine your target heart rate zone and alert. In Configure
Mode, select HRM
zone alert to keep your heart rate within a defined range to maximize
your performance and prevent either over exertion or under
utilization of your heart during exercise.For more information refer
to “TZ zone and alert” on page 57.
5. Choose the unit display for your Watch. In Configure Mode set
length, speed, pace and altitude units to your liking. Refer to “Unit
settings” on page 62 for further information.
6. Set the ascent rate update. This setting in the ALTITUDE
SETTINGS group calculates how quickly you change altitude during
you workout (also known as vertical speed). Set this feature shorter
for faster vertical activities such as skiing or longer for slower vertical
activities such as climbing. Refer to “Update ascent rate” on page 60
for detailed information.
SETTINGS and then TZ ALERT. Use the target
Though not necessary to adjust before your first workout, you may
want to review and configure the speed or pace target zones
(page 59), distance alert (page 59) or additional hands-free features
(page 60).
W A TCH MODES
You can cycle through each of the ten modes by pressing MODE.
➤ Time of Day allows you to display the time, date, and day of the
week for two different time zones.
➤ Chronograph tracks and displays performance data.
➤ Vertical features vertical data such as ascent rate, altitude, and
elevation.
➤ Finish lets you to predict a time for a specified distance and set
alerts if you are off pace.
➤ Interval Timer allows you to set the Watch up for interval
workouts.
➤ Lap Data presents stored lap information.
➤ Summary displays data recorded while the chronograph runs.
➤ Basic Timer enables you to time an event that counts down
from a specific time to zero.
➤ Alarm manages up to five alarms.
➤ Configure permits you to customize Watch functions to meet
your needs.
1918
Time of Day Mode
View performance
data
View or switch to
secondary time
Hold to set
INDIGLO®
night-light
To
Chronograph
Mode
Your Watch can act as an ordinary watch to display the time,
date, and day for two different time zones, using a 12- or
24-hour format.
Time of Day Mode terminology
UTC: When you use the Watch in conjunction with the GPS-3D
Sensor, it will align with UTC (Universal Time, Coordinated
formerly known as GMT). This describes the local time zone in
relationship to the Greenwich Meridian. For example, New York
City is in the -5 UTC zone, since New York is five hours earlier than
Greenwich Meridian; Moscow is +3 UTC, since it is three hours
later than Greenwich Meridian.
Setting the time
1. Press MODE until Time of Day Mode appears.
2. Press and hold the SET button until the word SET briefly appears
on the display, followed by a flashing value.
3. Set the first value by pressing + (DISPLAY) or – (STOP/RESET).
4. Press SELECT (SET/FORMAT) to move to the next
value for setting.
5. Repeat steps 3 and 4 for all the values that need adjustment.
6. Press DONE (MODE) to save your changes and complete the setting
process.
For Time of Day, you can set the following values:
• Hour
• Minute
• Seconds
• Year
• Month
• Date (automatically
sets the day of
week when you set
the date)
• Hour format
(i.e., AM/PM
versus 24-hours)
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Switching time zones
The Watch can track two time zones (T1 and T2). Look at the
second zone by pressing START/SPLIT or, switch from T1 to T2
using these steps:
1. Press and hold START/SPLIT until HOLD FOR TIME 2 appears.
2. Continue to hold until the time switches and the Watch beeps.
3. Repeat steps 1 and 2 to switch back to T1. The message will read
HOLD FOR TIME 1.
Note that you must independently set the time of day for each
time zone.
Synchronizing the Watch with the GPS-3D Sensor
When you first activate the GPS-3D Sensor with your Watch, you
can expect one of the following scenarios:
➤ If you activate the GPS -3D Sensor before setting time of day, the
Watch will synchronize both T1 and T2 with UTC. You will need
to adjust the hour for both time zones to your local time.
➤ If you activate the GPS -3D Sensor after setting the time of day,
the Watch maintains the hour and date settings and
synchronizes minutes and seconds to UTC for each time zone.
➤ Note that you cannot adjust the seconds when you enable the
GPS features; they will always remain synchronized to UTC
time.
Viewing performance data in Time of Day Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data by pressing and releasing DISPLAY.
You may elect to continue viewing the day of the week instead by
pressing DISPLAY until the day of the week becomes visible.
Press to view
performance data
Performance data
You can view:
➤ Heart Rate: Current heart rate expressed as either percent of
your maximum heart rate (PERCENT) or beats per minute
(BPM)
➤ Speed: Current velocity
➤ Pace: Current velocity, expressed in minutes per selected distance
unit, such as miles or kilometers
➤ Distance: Distance traveled since you began operating the
chronograph
➤ Altitude: Current elevation above sea level
2322
Time of Day Mode tips & tricks
➤ You can return to Time of Day Mode from any other mode on the
Watch by pressing and holding MODE until the time of
day displays.
➤ 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.
➤ If the Watch does not detect either of the Fitness Sensors, the day
of the week will appear on the bottom line of the display.
➤ You can only reset the seconds value to zero if you use the Watch
in conjunction with the HR Sensor.
➤ You may adjust the minutes value ahead or behind the correct
time and the watch will remember your setting. This feature
helps people who like to set their watches a little ahead to keep
them on time.
Time of Day Mode example
Assume that you live in San Francisco and work with a client in
Singapore. 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
Singapore time. With both time zones available, you can quickly
check your client’s time or even switch your monitor to display T2
when you travel to Singapore.
Chronograph Mode
Chronograph Mode operates as the main workout data center for
your Watch. It can record elapsed time for up to 100 hours. It can
also register data from the Fitness Sensors for up to 100 laps.
INDIGLO®
night-light
To Vertical
Mode or hold
for time
Start timing
or take a split
Chronograph Mode terminology
Chronograph: The chronograph records time segments for the
duration of your activity.
Lap: Lap time records the time for one segment of your activity.
Split: Split time records the total elapsed time since the beginning
of your current activity.
Taking a split: When you take a split, the chronograph will
complete timing one lap and begin timing a new one.
View performance
data
Swap upper and
middle lines
Stop or reset the
chronograph
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Operating Chronograph Mode
When using Chronograph Mode, take splits manually by pressing
START/SPLIT or you can set the Watch to automatically take
splits by time or distance. For more information on setting the
Watch to automatically take splits, refer to “Hands-free settings”
on page 60.
Use these steps to operate the chronograph in Chronograph Mode.
1. Press MODE until Chronograph Mode appears.
2. Press START/SPLIT to begin timing.
3. Press START/SPLIT again to take a split and automatically begin
timing a new lap. Press MODE to immediately display new lap
information or wait for a few seconds and the Watch will
automatically begin to display data for a new lap.
4. Press STOP/RESET to stop timing when you want to take a break
or you reach the end of your activity.
5. Press START/SPLIT to continue timing or
6. Press and hold STOP/RESET to reset the chronograph display to
zero.
Viewing performance data in Chronograph Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing DISPLAY. For Chronograph Mode, viewing options
include:
➤ Heart Rate: Current heart rate expressed as either percent of
your maximum heart rate (PERCENT) or beats per minute
(BPM)
➤ Speed: Current velocity
➤ Average Speed: Average velocity for the period that
chronograph has been running
➤ Pace: Current velocity, expressed in minutes per selected distance
unit, such as miles or kilometers
➤ Average Pace: Average per-minute speed for the period that
chronograph has been running
➤ Distance: Distance traveled since you began operating the
chronograph
2726
Chronograph Mode tips & tricks
➤ If you press MODE to switch the Watch to a different mode while
the chronograph continues to run, the stopwatch icon will
appear to indicate the chronograph still operates.
➤ If you use the Watch with the HR Sensor you can set it to
automatically begin taking a heart rate recovery calculation each
time you press STOP/RESET to stop the chronograph. However,
if you press START/SPLIT again before the recovery cycle has
completed, you will cancel the recovery. For more information,
refer to “Recovery” on page 58.
Chronograph Mode example
Recently you heard that a training method for long distance
runners called the run/walk method can help increase your
overall endurance and burn more calories. This method calls for
running for a period of time followed by a short period of walking.
You decide to use Chronograph Mode to help you try this method.
You press START/SPLIT
when you begin running and then after
10 minutes of running you press START/SPLIT again and walk
for 2 minutes. You continue using these two sequences until you
have completed a 60 minute run/walk.
Vertical Mode
Vertical Mode operates as a viewing mode in conjunction with the
GPS-3D Sensor with a focus on displaying information about
altitude. In particular, Vertical Mode tailors the Watch to allow you
to view data related to vertical activities (for example, climbing or
skiing). If you do not use the GPS-3D Sensor, you will see the
message NO GPS DATA and you cannot enter Vertical Mode.
INDIGLO®
night-light
To Finish Mode
or hold for
time
Start lap or
take a split
Vertical Mode terminology
Ascent rate: How quickly you climb or descend.
Vertical speed: Another term for ascent rate.
Operating Vertical Mode
1. Press MODE until Vertical Mode appears.
2. Press START/SPLIT to begin timing.
View
performance data
Swap upper and
middle lines
Stop or reset the
chronograph
2928
Hold to set
You are heli-skiing in Banff on a run estimated at 2,700 vertical
feet (823 vertical meters). Curious about the accuracy of the
estimate as well as how long it will take you to make your run,
you start your GPS-3D Sensor, navigate to Vertical Mode and
press START as you take off down the mountain. At the end of
your run, you press STOP and then DISPLAY until you see
Ascent Rate and Elevation (expressed in a negative number since
you traveled downhill). Use this information to see how fast you
skied and compare the Watch expression of elevation to the
estimate given to you by your guide.
3. Press START/SPLIT again to take a split and automatically begin
timing a new lap.
4. Press STOP/RESET to stop timing when you reach the end of your
activity.
5. Press START/SPLIT to continue timing or
6. Press and hold STOP/RESET again to reset the display to zero.
Viewing performance data in Vertical Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing DISPLAY. For Vertical Mode, viewing options
include:
➤ Heart Rate: Current heart rate
➤ Ascent Rate: Vertical speed
➤ Pace: Current velocity, expressed in minutes per selected distance
unit, such as miles or kilometers
➤ Speed: Current velocity
➤ Distance: Distance traveled while you run the chronograph
➤ Altitude: Current height above sea level
➤ Elevation: Difference between your current altitude and the
altitude when you started the chronograph
Vertical Mode example
Finish Mode
Finish Mode allows you to predict how much time it will take to
finish a specified event distance (marathon or 5K race, for
example) based on current GPS-3D Sensor data. To help you stay
INDIGLO®
night-light
To Interval
Timer Mode or
hold for time
Start timing or
take a split.
View
performance
data
Stop timing
3130
on pace for your predicted finish, you can set the Watch to alert
you if you are moving either too quickly or too slowly for your
desired pace.
If you do not use the GPS-3D Sensor, you will see the message NO
GPS DATA and you cannot enter Finish Mode. Additionally, you
must reset the chronograph to zero prior to operating Finish Mode
or it will not operate properly.
Finish Mode Terminology
Target time: Your desired time to complete the race or workout.
The Watch uses this time to alert you if you are going too slowly to
complete the event within the selected time.
Setting Finish Mode
You must stop and reset the chronograph to allow the configuration
of Finish Mode. However, you can still configure Finish Mode even
when you see the message NO GPS DATA displayed.
1. While in Finish Mode, press and hold the SET button until the word
SET briefly appears on the display, followed by a flashing value.
2. Set the first value by pressing + (DISPLAY) or – (STOP/RESET).
3. Press SELECT (SET/FORMAT) to move to the next value to set.
4. Repeat steps 2 and 3 for all the values that need adjustment.
5. Press DONE (MODE) to save your changes and complete the setting
process.
For Finish Mode, you can set the following values:
➤ Pre-set or custom event distance (for custom, you can set the
distance up to 999.99)
➤ Unit (NM, KM, or MI)
➤ Target time
➤ Alert option (an audible alert will cause the Watch to both beep
and flash the predicted finish time and a silent alert will only
flash the predicted finish time)
Operating Finish Mode
1. Press MODE until Finish Mode appears.
2. Press START/SPLIT to begin timing.
3. Press START/SPLIT
timing a new lap.
4. Press STOP/RESET to stop timing when you reach the end of your
activity.
5. Press START/SPLIT to continue timing or
6. Press and hold STOP/RESET again to reset the display to zero.
again to take a split and automatically begin
3332
Viewing performance data in Finish Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing DISPLAY. For Finish Mode, viewing options include:
➤ Finish Time: The predicted finish time based on your current
speed and distance. The finish time will flash if your current pace
will not allow you to finish within your selected target time. If
you stop moving, the Watch display replaces the finish time with
the word STOPPED.
➤ Heart Rate: Current heart rate
➤ Pace: Current velocity, expressed in minutes per selected distance
unit, such as miles or kilometers
➤ Average Pace: Average per-minute speed for the period that
chronograph has been running
➤ Speed: Current velocity
➤ Average Speed: Average velocity for the period that you run the
chronograph
➤ Distance: Distance traveled while you run the chronograph
Finish Mode example
You are training for a 100 KM bicycle race. Last year you rode in
the same race and finished in 4 hours, 15 minutes. This year your
goal is to finish in less than 4 hours. You read in a training
magazine that, when training for a race, you should devote one
day a week to riding at a distance equal to your event, working
toward your goal time. To help keep you on pace, you set Finish
Mode to 100 KM for a distance and 4 hours for a time. You set the
Watch to alert you audibly when you go slower than your required
pace to help keep you on track as you ride.
3534
Interval Timer Mode
Hold to set
View performance
data
Interval Timer Mode offers a flexible six-interval countdown timer,
and can retain settings for up to five different training sessions. It
includes warm up and cool down intervals and four training
intervals for each training session. You can set the group of four
training intervals to repeat up to 99 times. You can set the warmup interval to run one time at the beginning of your training
session and the cool down interval to run one time at the end of
your training session.
INDIGLO®
night-light
To Lap Data
Mode or hold
for time
Start timing the
interval workout
Interval Mode terminology
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.
▼
Select, stop, or
reset a workout
Interval: Intervals relate your exercise to specific periods of time.
For instance, you can run for ten minutes, walk for two, run for
twenty minutes, and then walk for five – this would represent four
training intervals.
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.
Warm-up: The period at the beginning of your workout that helps
prepare your body for a more intensive training session.
Cool Down: The period at the end of your work out that helps
your body to recover to a state of normal functioning.
Selecting an interval workout
You can use the Watch to set and store up to five workouts labeled
WKOUT 1 though WKOUT 5.
1. Press MODE until Interval Mode appears.
2. Press ▼ (STOP/RESET) to choose the workout you want to set
(WKOUT 1 through WKOUT 5).
Since you must reset the interval timer to select a new workout,
you may need to press the STOP/RESET button more than once
before you can view a new workout.
3736
Setting up an interval workout
1. Press and hold the SET button until the word SET briefly appears on
the display. The setting screen will appear with the word WARM-UP
flashing.
▲ (DISPLAY) or ▼ (STOP/RESET) to review settings for
2. Press
each workout interval. Settings include WARM-UP, INTVL 1 – 4, #
OF REPS, and COOL-DOWN.
3. Select an interval to set and press SELECT (SET/FORMAT). Press
+ (DISPLAY) or - (STOP/RESET) to select one of five preset or
three custom heart rate zones. You can also select no target zone or a
manual target zone alert for this interval only. Once you choose your
zone, press SELECT (SET/FORMAT).
If you did not select MANUAL in step 3, go to step 5.
4. Set the upper and then the lower heart rate values for the MANUAL
zone. Press + (DISPLAY) or - (STOP/RESET) change the values
and SELECT (SET/FORMAT) to move through the digits. When
you finish setting the limits, press SELECT (SET/FORMAT).
5. Press + (DISPLAY) or - (STOP/RESET) to change the time values
and SELECT (SET/FORMAT) to move through hours, minutes,
and seconds. If you set an interval to zero (00:00:00), the Watch will
automatically skip this interval during your workout.
6. When you scroll past the final value in the interval time, the Watch
automatically advances the next interval (or # OF REPS if setting
the WARM-UP or COOL DOWN intervals). Repeat steps 2 to 5 to set
all intervals and reps for the selected workout.
7. Press DONE (MODE) to save your workout and complete the
setting procedure.
For Interval Timer Mode, you can set the following values:
➤ Warm up (set target heart rate zone and time)
➤ Intervals 1 through 4 (set target heart rate zone and time)
➤ Number of Reps (does not include warm-up or cool down
intervals)
➤ Cool down (set target heart rate zone and time)
Operating Interval Timer Mode
Use these steps to operate the interval timer for a workout.
1. Press MODE until Interval Timer Mode appears.
2. Press START/SPLIT to begin timing.
3. Press STOP/RESET to stop timing when you want to take a break
or you reach the end of your activity.
4. Press START/SPLIT to continue timing or
5. Press and hold STOP/RESET to reset the chronograph display
to zero.
Heart rate target zones and alerts
During the setting process, you have the option to use one of the
five standard, three custom, or a unique heart rate target zone alert
for each interval. You may also choose to use no target zone alert.
While you run the interval timer, the target zone alert settings you
select will override the heart rate target zone alert you set in
Configure Mode (see page 55).
3938
However, the setting for the alert type (AUDIBLE, VISUAL,
or NO ALRT) in Configure mode will still operate while you run
the interval timer. The Watch only ignores the limit settings.
Keep in mind that these settings affect the target zone alert only.
The target zone alert settings used in the interval timer do not
affect the heart rate statistical data tracked and displayed in
Summary Mode.
Viewing performance data in Interval Timer Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing DISPLAY. For Interval Timer Mode, viewing options
include:
➤ Heart Rate: Current heart rate expressed as either percent of
your maximum heart rate (PERCENT) or beats per minute
(BPM)
➤ Speed: Current velocity
➤ Pace: Current velocity, expressed in minutes per selected
distance unit, such as miles or kilometers
➤ Distance: Distance traveled since you began operating the
interval timer
➤ Altitude: Current height above sea level
Interval Mode tips & tricks
You can set the Watch to take a split when an interval ends by using
SYNC TIMER & CHRONO (see page 61). This will override the
auto split function and allow you to have a record of your
performance for each interval.
Interval Mode example
For cross training purposes, you decide to add a one-hour spin
class to your workout routine one time per week. You decide to
use Interval Mode to help you track both time and heart rate for
your class. You set up WKOUT 1 as follows: WARM-UP for 5
minutes with NO TZ (indicating no heart rate goal), INTVL 1 for
5 minutes at Z4: 156 – 175 (in beats per minute), INTVL 2 for 1
minute in Z3: 136 – 156, INTVL 3 for 10 minutes in Z4 and
INTVL 4 for 2 minutes in Z3. You then set the # OF REPS to 3,
indicating you want to repeat INTVL 1 through INTVL 4 three
times. Finally, you set the COOL DOWN to 5 minutes with NO
TZ. This entire workout takes you approximately 60 minutes and
helps you track both time and endurance goals.
4140
Lap Data Mode
Lap Data Mode allows you to review stored lap information for
time and heart rate information. To record lap data, you must run
the chronograph in one of the chronograph modes.
INDIGLO®
night-light
To Summary
Mode or hold
for time
When you use Lap Data Mode, each recalled lap will display three
lines of data. The lower line will show the lap number labeled RCL
(for recall) for each lap you stored in the chronograph.
Access this information using these steps.
1. Press MODE until the Lap Data Mode appears.
2. Press ▲ (DISPLAY) or ▼ (STOP/RESET) to navigate through
data for each lap.
▲
data value
▼
data value
Viewing performance data in Lap Data Mode
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing DISPLAY. For Lap Data Mode, viewing options
include:
➤ Lap and Split Time: Lap time includes data for each segment of
your activity, and split time shows data for the overall activity.
➤ Lap Average Heart Rate and Time in Average Heart Rate:
Average heart rate displays the average heart rate for the lap, and
time in average heart rate shows how much time during the lap
you spent at the average heart rate.
➤ Lap Average Speed: Average velocity for the period that
chronograph has been running
➤ Lap Average Pace: Average per-minute speed for the period
that chronograph has been running
➤ Lap Distance: Distance traveled for the lap
➤ Lap Altitude: Altitude displays the height above sea level at the
end of your lap
➤ Lap Elevation Change: Elevation is the net change in altitude
during the lap
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Lap Data Mode tips & tricks
➤ Once you restart the chronograph from zero for your next activity,
you erase lap data from your previous activity.
➤ If you want to view information for your entire activity refer to
Summary Mode in the next section.
➤ If you have activated SYNC TIMER & CHRONO (see page 61)
then your lap data is equivalent to your performance for each
interval.
Lap Data Mode example
You love to ride your bike, but you just finished a long ride and
you are exhausted! In your exhaustion, you forget to look at the
lap data for your ride and you reset the chronograph to zero. You
think you have lost your data, but then you remember. You can
still view lap data for your ride, as long as you do not restart the
chronograph first.
Summary Mode
Summary Mode allows you to review overall information recorded
by the chronograph for your most recent activity. Data does not
update while displayed.
INDIGLO®
night-light
To Basic Timer
Mode or hold
for time
Summary Mode terminology
Zone: A predetermined heart rate range for your activity.
Recovery: A measure of your level of fitness and fatigue based on
rate at which your heart rate drops over a short period of time after
strenuous exercise. For further information, refer to Heart Zones®
Tools for Success.
Operating Summary Mode
1. Press MODE until the Summary Mode appears.
2. Press ▲ (DISPLAY) or ▼ (STOP/RESET) to navigate through
summary data.
▲
data value
▼
data value
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Viewing performance data in Summary Mode
If you do not use your Fitness Sensors, the only information you
can view in Summary Mode is the total time for your activity while
the chronograph was running. Total time is equivalent to split time
in Chronograph Mode.
When using the Fitness Sensors with your Watch, you can view
performance data for the following five data groups:
Heart Rate
➤ Average Heart Rate: Your average heart rate calculated over
the period the chronograph was running.
➤ Peak Heart Rate: The highest recorded heart rate during your
activity.
➤ Minimum Heart Rate: The lowest recorded heart rate during
your activity.
➤ Time in Zones: Taking into account your total workout time,
the Watch displays how much time you spent in each of the
heart rate zones during your activity, including all five preset
zones, all three custom zones, and below Zone 1 (sometimes
referred to as “Zone 0”) (refer to “HRM settings” on page 57 for
information on setting up this feature).
➤ Average Heart Rate in Zones: The average heart rate in each
of the heart rate zones, including all five preset zones, all three
custom zones, and below Zone 1.
➤ Recovery: Your heart rate change over a selected period
of time recorded at the end of your activity (refer to “Recovery”
on page 58 for information on setting up this feature).
Speed
➤ Average Speed: Your average speed calculated by dividing
distance by time.
➤ Maximum Speed: Your quickest speed.
➤ Average Pace:
Your average speed expressed as minutes per
distance unit traveled.
➤ Best Pace: Your fastest time traveled per minute.
While Average Speed and Average Pace are the same value
expressed two different ways, Best Pace and Maximum Speed are
not. Best Pace is determined by analyzing all the pace values of
your activity; Maximum Speed is the fastest speed calculated by
the GPS-3D Sensor during your activity. While closely related,
these two values are not equivalent and may not agree.
Distance
➤ Event Distance: Your accumulated distance traveled during the
activity while the chronograph was running.
➤ Odometer: Your accumulated distance traveled since you last
manually reset the odometer. Since the odometer does not
operate in conjunction with the chronograph, you can use this
feature to track accumulated distance over several workouts.
4746
Time
➤ Event Time: The total time for your activity while the
chronograph was running. Event time is equivalent to split time
in the chronograph modes.
GPS
➤ GPS Battery Level: The current voltage level for the GPS -3D
Sensor displayed in bar graph format. You must be receiving
data from the GPS-3D Sensor to view this information. When
the graph displays only one segment and you see the battery
icon on the Watch display, you should change the battery.
Summary Mode tips & tricks
➤ Once you restart the chronograph from zero for your next
activity, you erase summary data from your previous activity.
➤ If you are wearing the HR Sensor, you can initiate a recovery
calculation while in Summary Mode by pressing and holding
START/SPLIT while viewing your recovery data.
➤ If you want to view information for each segment of your activity
refer to Lap Data Mode in the previous section.
Summary Mode example
Recently, you have decided to focus on your heart rate during your
workouts. In Configure Mode, set your maximum heart rate at
195 BPM. When you finish any of your workouts (whether
running, biking, swimming, or any other type of activity), you can
refer to Summary Mode to review your heart rate information.
This information includes your average, peak, and minimum
heart rates as well as average heart rate and time spent in each of
the heart rate zones. Using this feature will help indicate the
levels at which you worked your heart throughout your workout
and serve as an indicator of whether or not you need to adjust the
intensity of your workout.
4948
Basic Timer Mode
Basic Timer Mode allows you to set a fixed time from which the
Watch counts down to zero (for example, 10, 9, 8, …). You can set
the timer to stop, repeat or switch to Chronograph, Vertical, or
Finish Mode after the countdown.
Setting the timer
1. Press MODE until Basic Timer Mode appears.
2. Press and hold the SET button until the word SET briefly appears on
the display, followed by a flashing value.
3. Set the first value by pressing + (DISPLAY) or – (STOP/RESET).
4. Press SELECT (SET/FORMAT) to move to the next value to set.
5. Repeat steps 3 and 4 for all the values that need adjustment.
6. Press DONE (MODE) to save your changes and complete the setting
process.
Set timer
Stop or reset
the timer
INDIGLO®
night-light
Start the
timer
To Alarm
Mode or hold
for time
For Timer Mode, you can set the following values:
➤ Time (hours, minutes, seconds for up to 99 hours, 59 minutes,
and 59 seconds)
➤ End action (STOP, REPEAT, or CHRONO)
Operating the timer
1. Press START/SPLIT to start the timer countdown.
2. Pause the countdown by pressing STOP/RESET. You may resume
the countdown by pressing START/SPLIT again, or reset the timer
by pressing and holding STOP/RESET.
3. When the timer reaches zero, a brief alert sounds.
4. 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.
The lower line of the display will show RPT and a number (for
example, RPT 2). RPT 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 repeat
icon, indicating the timer is set to repeat.
OR
The timer will switch to Chronograph, Vertical, or Finish Mode if set
to one of those modes. You will see the switch mode
icon, indicating the timer will switch modes at the end
of the countdown.
5150
▲
alarm
Set alarm
▼
alarm
INDIGLO
night-light
Turn alarm
ON or OFF
To Configure
Mode or hold for
time
Basic Timer Mode tips & tricks
➤ You can press MODE within Timer Mode to switch the
display to another mode without disrupting the operation
of the timer. The timer icon will appear indicating timer
operation.
➤ The timer will only switch to Chronograph, Vertical, or Finish
Mode if you reset the chronograph to zero and turn off Sync
Timer & Chrono (see “Hands-free settings” on page 60).
Basic 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 it to repeat one time.
After 15 minutes the Watch beeps telling you to begin walking
back to your office. Since you set the timer to repeat, the Watch
begins timing another 15 minute session helping you track how
much time you have to return to your office.
Alarm Mode
You can use your Watch as an alarm clock for up to five separate
alarms. When you set an alarm, the alarm clock icon appears
in Time of Day Mode. You can set an alarm to ring at the
same time every day, or only weekdays, weekends, or even
only one time (useful for appointment reminders).
When the Watch reaches a scheduled alarm, the alarm tone sounds
and the INDIGLO® night-light flashes for a period of
20 seconds. You can silence the alarm during this period by
pressing any button on the Watch, or, if you do not silence the
alarm before the alert finishes, a backup alarm will sound after
five minutes.
5352
Selecting an alarm
You can use the Watch to set and store up to five alarms labeled
ALM1 though ALM5
1. Press MODE until Alarm Mode appears.
2. Press ▲ (DISPLAY) or ▼ (STOP/RESET) to choose the alarm
you want to set (ALM1 through ALM5).
Setting an alarm
1. Press MODE until Alarm Mode appears.
2. Press and hold the SET button until the word SET briefly appears on
the display, followed by a flashing value.
3. Set the first value by pressing + (DISPLAY) or – (STOP/RESET).
4. Press SELECT (SET/FORMAT) to move to the next value to set.
5. Repeat steps 3 and 4 for all the values that need adjustment.
6. Press DONE (MODE) to save your changes and complete the setting
process.
For Alarm Mode, you can set the following values:
➤ Alarm type (WEEKDAYS, WEEKENDS, ONCE, or DAILY).
A DAILY alarm will ring every day at the selected time,
a WEEKDAYS alarm will ring Monday through Friday at the
same selected time, a WEEKENDS alarm will ring Saturday and
Sunday at the same selected time, and a ONCE alarm will only
ring one time at the selected time and then automatically
turn off.
➤ Alarm time (hours, minutes and AM/PM if the time is set to
12-hour format).
➤ Alarm status (OFF or ON). You can also press START/SPLIT to
switch the alarm status.
Note that if you change any alarm settings, you automatically turn
on the alarm.
Configure Mode
INDIGLO®
night-light
Press when
done viewing
options
Activate a
Quick Set
Use Configure Mode to set options that enhance the performance
of other Watch modes, for the following six setting groups:
HRM settings: Heart rate settings allow you to set target zones
for your heart rate.
S+D settings: Speed and distance settings affect the Watch
response to data received from the GPS-3D Sensor.
Altitude settings: Altitude settings configure target altitude and
set smoothing and ascent rate calculations.
▲
Option
Select an item
▼
Option
5554
Hands-free settings: Hands-free settings provide options to
configure the Watch to operate automatically in conjunction with
the GPS-3D Sensor.
Watch settings: Watch settings provide options for customizing
the general operation of the Watch, including hiding data
or modes.
Unit settings: Unit settings allow you to determine distance
(for example miles versus kilometers) and heart rate (beats versus
percentage) display units.
Operating Configure Mode
Unlike other setting functions in the Watch, Configure Mode
includes a menu hierarchy for the setting groups.
1. Press MODE until Configure Mode appears.
2. Press ▲ (DISPLAY) or ▼ (STOP/RESET) to move to the next or
previous setting group.
3. Press SELECT (SET/FORMAT) to enter a setting group.
4. Press ▲ (DISPLAY) or ▼ (STOP/RESET) to navigate through
the options within a setting group.
5. Press SELECT (SET/FORMAT) to select an option within a
setting group. This may allow you to change a setting or take you
to another level.
6. Press + (DISPLAY) or - (STOP/RESET) to set the option within
a setting group.
7. Press DONE (MODE) when you have finished setting an option
within a setting group.
8. Press DONE (MODE) again to return to the setting group level.
HRM settings
Prior to configuring your heart rate settings, refer to Heart Zones®
Tools for Success for information on the importance of tracking
your heart rate and how to determine your maximum heart rate.
Then, configure the following heart rate settings:
➤ TZ zone and alert: You may select from one of five preset heart
rate zones (labeled Z1 to Z5) or three custom heart rate zones
(labeled C1 to C3). You may also choose whether or not to have
the Watch alert you if your heart rate goes outside of your target
zone. Options for alerts include NO ALRT, AUDIBLE, or SILENT.
NO ALRT turns off the alert completely, SILENT warns you with
a visual indication (an up or down arrow on the Watch display) if
you go above or below your target heart rate zone, and AUDIBLE
combines a warning melody with the visual alert. You will hear an
ascending melody if you go above your zone and a descending
melody if you go below your zone.
➤ Custom zones: You may set the upper and lower target zone
number or percentage (depending on how you choose to show
your heart rate) for up to three custom heart rate zones, labeled
CUSTOM 1, CUSTOM 2, and CUSTOM 3.
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