Timex W177 User Manual

W-177-US 584-095000

THE TIMEX®DIGITAL HEART RATE MONITOR

30-LAP/FITNESS MODELS

AN ADVANCED DIGITAL SPORT WATCH

Plus

AN ALL-DIGITAL HEART RATE MONITOR SYSTEM

The Timex

Digital Heart Rate Monitor incorporates the very latest digital technology from Timex with ﬁtness methodologies used by ﬁtness experts and personal trainers. As the world leader in sports timing devices, Timex has created a digital ﬁtness system that combines the digital accuracy demanded by world-class athletes with features anyone at any age can use to stay “ﬁt for life.”

Note: This manual may describe features or functions that are not available on all models.

Resources on the Internet

The Timex web site (www

.timex.com) is an excellent source of information

to help you get more out of your Timex

Digital Heart Rate Monitor

purchase. Resources to check on the Timex site include:

www

.timex.com/hrm/ For more information on Timex Digital Heart Rate Monitors, including product feature listings and simulations. www

.timex.com/ﬁtness/ For ﬁtness and training tips using the Timex Digital Heart Rate Monitors.

Note: Always consult your physician before beginning or modifying an exercise program.

How This Manual Is Organized

We’ve divided this manual into four main sections:

• Overview —

General descriptions of the buttons, features and display.

• Using Your Heart Rate Monitor —

Describes how to combine your watch with a Heart Rate Monitor (HRM) to obtain, measure and review heart rate information.

• Modes and Features —

Simple, step-by-step walkthroughs of how to use watch modes and features.

• Usage Examples —

Real-world scenarios that show you how to make your Timex

watch an

integral part of your workout activities.

Overview

Display Information

TOP LINE - Top one-third of

the display, used for information such as lap times, day/date, HRM information and ﬂags.

In some modes information

displayed on these two

lines can be swapped based

on your preference.

BOTTOM LINE - Bottom two-thirds of the display, used for information such as time of day, lap/split time, HRM information and ﬂags.

FLAGS - Appear around the

display to reﬂect the

current mode, or to indicate

an activity occurring in the

background. For example,

the stopwatch ﬂag indicates

the Chronograph or

Stopwatch feature is

actively timing your laps.

The 30-Lap Model

STOP/RESET/SET Button –

Stop or reset the Chronograph or Timer; hold to begin setting.

INDIGLO®Button –

Illuminate the watch display.

HEART RATE Button – Turn the Heart Rate Monitor on or off; also, change the HRM data format when the Heart Rate Monitor is on.

MODE Button – Press and

release to go to the next

mode.

START/SPLIT Button – Start Chronograph or Timer; peek

at the second Time Zone in Time of Day.

SET/RESET - Reset the Timing feature; hold to begin setting.

The Fitness Model

HEART RATE Button – Turn

the heart rate monitor on or off; change HRM data position when heart rate monitor is on.

START/STOP Button – Start or stop the Timing feature.

INDIGLO®Button –

Illuminate the watch display.

MODE Button – Press and

release to go to the next

mode.

Using Your Heart Rate Monitor

When combined with a heart rate sensor, your sport watch becomes part of an overall ﬁtness system. The heart rate sensor records your heart rate and transmits the data to the watch. You simply glance at the watch during exercise/training to make sure you are in the desired heart rate zone to maintain or improve your ﬁtness level (see any ﬁtness guide for target heart rate zones). If set, an out-of-zone alert automatically sounds if your heart rate leaves the selected zone.

This section describes how to:

• Set up your watch to work with a heart rate sensor

• Set your watch to track your heart rate against a selected heart rate ﬁtness zone

• Record and review heart rate information

Setting Up Your Watch to Work with a Heart Rate Sensor

1. Put the heart rate sensor on your chest. For detailed guidelines on how

the heart rate sensor should be worn, refer to the Fitness Sensor User Guide that came with it. The instructions in this section assume the heart rate sensor is being worn as recommended.

2. Start the Heart Rate Monitor system. In TIME OF DAY, TIMING, CHRONO or TIMER modes, press HEART RATE.

A ﬂag showing the outline of a heart appears as the watch searches for a heart rate sensor signal. When the watch begins receiving a signal, the outlined heart becomes solid and begins pulsing.

Flags in the Display

Your watch can convey a lot of information at a glance while occupying only a small space on your wrist. Here is an overview of the ﬂags (small graphic symbols) that appear on the display:

Alarm is armed.

Timer is running (30-Lap Model) or TIMING Mode is counting down to zero (Fitness Model).

Chrono is running (30-Lap Model), or TIMING Mode is counting up from zero (Fitness Model).

Hourly chime is set.

Searching for HRM data from chest sensor.

HRM data is being received from a heart rate sensor.

Figure 2.1 – Heart Rate Monitor Display Formats

Heart Rate Over Time

Heart Rate Only

Time Over Heart Rate

No Heart Rate Information

TIP: Press HEART RATE to cycle through display formats while heart rate monitor is on.

To ensure a clear signal, stand at least six feet away from anyone else using a sensor.

Whenever you move into TIMING, CHRONO or TIMER modes, the watch automatically looks for a transmitter signal for 15 seconds. If no signal is found, the watch stops looking for signals until you push the HEART RATE button again.

3. Read your heart rate. When the watch establishes contact with the

transmitter, your heart rate (shown in beats per minute) is displayed. To turn the monitor off, press and hold HEART RATE.

Viewing Heart Rate and Time Information

The HRM display can be formatted in four different ways. Use the HEART RATE button to cycle through the choices. For example, when using the

HRM in CHRONO or TIMER Modes, the heart rate will be displayed in the top line, and the CHRONO or TIMER Mode count in the bottom line. Press the HEART RATE button to cause these values to swap places. You may also choose to display only heart rate information, or no heart rate information at all. (See Figure 2.1 following paragraph below.)

HRM Setup Mode

This mode allows you to set up a target heart rate zone for exercise. A target zone consists of a lower and upper heart rate limit. You may select one of the preset zones, or manually set values for customized zones of your choosing. When your heart rate drops below the lower limit, or exceeds the upper limit of your zone, an optional alarm sounds. While you may use the heart rate monitor without selecting a target zone, conﬁguring

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START/SPLIT Button –

(START/STOP for

Fitness Model) - Press

to toggle the ON/OFF ﬂag, which indicates

whether the out-ofzone alert has been

activated/deactivated.

Figure 2.2 – Default Settings for HRM Setup Mode

STOP/RESET/SET Button –

(SET/RESET for Fitness Model)

- Press to enter the setting state for HRM Setup Mode.

HEART RATE Button – Press to select a target heart rate zone. In this example Zone 3 is your target heart rate zone. The selected zone is based on a Maximum Heart Rate (MHR) of 165; setting a different maximum rate changes the zone’s range.

this feature ﬁrst is highly recommended. It helps you stay within your desired zone and maximize your ﬁtness program.

Target Fitness Zones

The lower and upper heart rate limits for target ﬁtness zones are based on the Maximum Heart Rate (MHR) value. Table 2.1 illustrates the formula used by the watch to calculate the lower and upper heart rate limits for each zone.

Table 2.1: Fitness Zones

It’s important that you set a Maximum Heart Rate value because the ﬁve automatic target zones are based upon that value. You can determine your rate either through controlled testing or by one of many estimation methods. One widely used method is to subtract your age from 220. Note, however, that methods like this may yield inaccurate results because maximum heart rate depends on physiological factors besides age, such as ﬁtness level and genetic make-up.

ZONE Lower Limit Upper Limit

❘

90% MHR

❘

100% MHR

❘

80%

❘

90%

❘

70%

❘

80%

❘

60%

❘

70%

❘

50%

❘

60%

Entering your Weight and Maximum Heart Rate

1. Press MODE until you get to the HRM SETUP Mode. Next press STOP/RESET/SET to enter the setting state. The currently selected zone

begins to ﬂash. (For the Fitness Model, press SET/RESET.)

2. Press START/SPLIT (+) or HEART RATE (-) to cycle through the preset target zones as well as the MANUAL setting. (For the Fitness Model, press START/STOP (+) or HEART RATE (-).) Each zone, including the default lower and upper heart rate limits, will be ﬂashing.

3. Press MODE (NEXT) to move through the values that deﬁne your body weight and maximum heart rate (MHR) settings. Press START/SPLIT (+) or HEART RATE (-) to increase or decrease values. (For the Fitness Model, press START/STOP (+) or HEART RATE (-).) Body weight is used in calculating the number of calories burned.

NOTE: When specifying the weight setting, press START/SPLIT (+) to toggle between pounds and kilograms.

NOTE: Your target zones are customized once you complete the HRM Setup.

Figure 2.3 – Setting Values in HRM Setup Mode

MODE (NEXT) Button – Press

to cycle through weight and

maximum heart rate settings

when customizing a heart

rate zone.

HEART RATE (-) Button – Press to cycle through the target heart rate zones.

START/SPLIT (+) Button – (START/STOP (+) for Fitness Model) - Press to cycle upward through

the preset and manually set target heart rate zones. When setting the weight value, press to toggle

between pounds (LB) and kilograms (KG).

STOP/RESET/SET (DONE) Button – (SET/RESET (DONE) for

Fitness Model) - Press when done to save your settings.

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2. Press START/SPLIT (+) or HEART RATE (-) to cycle through the preset target zones until you reach the MANUAL setting, which will be ﬂashing. (For the Fitness Model, press START/STOP (+) or HEART RATE (-).)

3. Press MODE (NEXT) to cycle through the numbers that deﬁne your upper heart rate limit, lower heart rate limit, weight, and maximum heart rate (MHR) settings. Press START/SPLIT (+) or HEART RATE (-) to increase or decrease numbers. (For the Fitness Model, press START/STOP (+) or HEART RATE (-).) When each digit is set, press MODE (NEXT) to move to the next one.

Use of a preset target heart rate zone will reset your entry for the “manual” target zone to the original factory setting.

4. Press STOP/RESET/SET (DONE) to save your settings and exit the HRM

SETUP Mode. (For the Fitness Model, press SET/RESET (DONE).)

Reviewing HRM Information

You can use your watch to review HRM information, including average, minimum and peak heart rates, the amount of time your heart rate is within your target zone, and the number of calories burned. As a ﬁtness yardstick, you also can see how much your heart rate declines over a preset period. For details refer to the REVIEW and RECOVER Modes.

4. Press STOP/RESET/SET (DONE) to save settings and exit. (For the Fitness Model, press SET/RESET (DONE).)

Selecting a Target Zone

To select a target heart rate zone based on your maximum heart rate:

1. Press MODE until HRM SETUP appears.

2. Press HEART RATE to cycle through the preset target zones (as well as the MANUAL setting). Each preset zone, including the default lower and upper heart rate limit, is displayed.

When you leave HRM SETUP mode, the watch will use the zone you have selected for all of its HRM-based statistical calculations.

Setting the “Manual” Target Zone

1. While in HRM SETUP mode, press STOP/RESET/SET to enter the setting state. The currently selected zone begins to ﬂash. (For the Fitness Model press SET/RESET.)

NOTE: Press START/SPLIT to toggle the out-of-zone alert ON or OFF. (For the Fitness Model, press START/STOP).

NOTE: Changing your weight setting during a workout will cause an inaccurate calorie calculation.

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