Timex W-248 User Manual

Digital Heart Rate Monitor

English page 1 Français page 69 Español página 145

W-248 843-095002-02 EU

©2009 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.

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digital heart rate monitor user guide

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Table of Contents

Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

New Features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

A Fit Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

Watch Buttons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

night-light with Night-Mode®feature . . . . . . . . . . . . . . . .4

INDIGLO

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

Chrono . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

Chrono Terminology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

To Operate the Chrono . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

Heart Rate Data When Using Chrono Mode . . . . . . . . . . . . . . . . . .20

Chronograph Display Format . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

Chrono Mode Notes & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

Chrono Mode Example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

Interval . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

Interval Terminology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

To Set or Adjust Intervals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

To Operate the Interval Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

Heart Rate Data When Using Interval Mode . . . . . . . . . . . . . . . . . .26

Interval Mode Notes & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27

Interval Mode Example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

To Set the Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

To Operate the Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31

Timer Mode Notes & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

Timer Mode Example . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

About Recovery Heart Rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

To Manually Determine a Recovery Heart Rate . . . . . . . . . . . . . . . .35

Review . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37

About Review Mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37

To Review Workout Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38

Review Mode Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39

HRM Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41

Device Pairing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41

Selecting a Target Heart Rate Zone . . . . . . . . . . . . . . . . . . . . . . . .43

To Set a Manual Target Heart Rate Zone . . . . . . . . . . . . . . . . . . . .44

To Enter Your Personal Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

HRM Setup Notes & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47

Alarm 1, 2, or 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48

To Set the Alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49

Alarm Mode Notes & Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50

Sync . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51

To Sync the watch with a PC . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52

Sync Error Messages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .53

Care & Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

Watch Battery Replacement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

night-light . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

INDIGLO

Water Resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54

Heart Rate Sensor Strap Maintenance . . . . . . . . . . . . . . . . . . . . . .55

Transmitter Battery Life and Replacement . . . . . . . . . . . . . . . . . . .55

Battery Replacement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55

Warranty & Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57

Declaration of Conformity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62

Overview

Congratulations!

The Ironman®Triathlon®Digital Heart Rate Monitor is like hiring a personal trainer. This high-tech tool is designed for demanding athletes like you to measure how you track against your workout goals and offers you the ability to track, store, and analyze key indicators of your personal fitness level for up to 50 laps.

You will find your Heart Rate Monitor is a user-friendly fitness tool. But, like any new device, you should take the time to familiarize yourself with its components to optimize its usefulness.

So, check out the features and functions of your Heart Rate Monitor to develop a basic understanding of this fitness tool. But most of all, enjoy your new partner on the road to increased fitness!

New Features

The Ironman®Triathlon®Digital Heart Rate Monitor features a 10-workout memory that gathers elapsed time and heart rate data when you run its chronograph or interval timer. What makes this interval timer unique is that each of the linked segments can be set for both heart rate zone and duration, so your workout can incorporate time-and-effort training guidance - just like having a coach on your wrist.

In addition to standard heart rate monitor features, your Ironman

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:

 Exercising 3 to 4 times per week.  Exercising for 30 to 45 minutes during each exercise session.  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.

Watch Buttons

INDIGLO BUTTON

MODE

START/SPLIT

STOP/RESET/SET

HEART RATE

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.

a The alarm clock icon indicates you have set the alarm to alert you at

a designated time.

s 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:

 Heart Zones

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.

Tools for Success (U.S. customers only): Information

Web Resources

Timex websites offer beneficial information to help you optimize your Heart Rate Monitor.

 Register your product at www.timex.com.  Visit www.timextrainer.com for more on Timex

products, Timex®sports watches, and training information.

Health & Fitness

Determining Your Optimal Heart Rate Zone

Zone % Goal Benefit

1 50% to 60% Light exercise

2 60% to 70% Weight management Lose weight and burn fat

3 70% to 80% Aerobic base building

4 80% to 90% Optimal conditioning

5 90% to 100% Elite athletic training

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

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.

Maintain a healthy heart and get fit

Increase stamina and aerobic endurance

Sustain excellent fitness condition

Achieve superb athletic condition

included in your Heart Rate

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.

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.

 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 41 to 42.

 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.

 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 45 to 47.

To Use Your Heart Rate Monitor

1. Wet thoroughly the Heart Rate sensor pads under running tap water (2-3 seconds per pad). If necessary, use a heart rate monitor electrode gel for better contact.

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 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 37 to 40 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:

 Shorten the distance between the watch and the Heart Rate Sensor.  Adjust the position of the Heart Rate Sensor and elastic chest strap.  Make sure the Heart Rate Sensor pads are wet or use conductive gel.  Check the battery in the Heart Rate Sensor and replace it if necessary.

 Move away from other heart rate monitors or other sources of radio or

electrical interference.

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.

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.

INDIGLO®BUTTON

Press to light the watch, activate/de-activate the

Night- Mode

MODE

Press to move to the next mode, setting option, digit, or group.

START/SPLIT

Press to peak at or switch time zones or increase or toggle a setting item.

feature.

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.

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

Setting Group Adjustment

Hour

Minute

Second

Month

Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value.

Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value.

Press START/SPLIT (+) or HEART RATE (-) to reset the seconds to zero.

Press START/SPLIT (+) to move forward through the months or HEART RATE (-) to move backward through the months.

Setting Group Adjustment

Press START/SPLIT (+) or HEART RATE (-) to toggle between

Appearance of the Month and Day

Hourly Chime

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).

Press START/SPLIT or HEART RATE to toggle between turning the chime on and off. When turned on, the watch will emit a beep every hour on the hour.

Day of the Month

Yea r

12- or 24-Hour Format

Press START/SPLIT (+) to move forward through the days of the month or HEART RATE (-) to move backward through the days of the month.

Press START/SPLIT (+) to increase the year value or HEART RATE (-) to decrease the year value.

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.

Press START/SPLIT or HEART RATE to toggle between turning

Button Beep

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.

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:

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+ 24 hidden pages