Timex W290 User Manual

ROAD TRAINER

™

DIGITAL HEART RATE MONITOR

W290-NA 014-095000

©2013 Timex Group USA, Inc. TIMEX, INDIGLO, ROAD TRAINER and NIGHT-MODE are trademarks of Timex Group B.V. and its subsidiaries. IRONMAN Triathlon Corporation. Used here by permission. HEART ZONES is a registered trademark of Sally Edwards.

and MDOT are registered trademarks of World

English page 1

Français page 49

digital heart rate monitor

Español página 101

Português página 151

Contents

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

A Fit Heart ......................................................................................................1

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

night-light with NIGHT-MODE® feature ............................................3

INDIGLO

Display Icons ..................................................................................................4

Resources ......................................................................................................5

Determining Your Optimal Heart Rate Zone.....................................................6

Digital Heart Rate Monitor ..................................................................................7

Before You Begin ............................................................................................7

To Use Your Digital Heart Rate Monitor ...........................................................7

Digital Heart Rate Monitor Notes & Tips ..........................................................9

Time of Day ........................................................................................................10

To Set or Adjust the Time, Date, and Audibles ..............................................11

To Switch Time Zones ..................................................................................14

Time of Day Notes & Tips .............................................................................14

Chrono ................................................................................................................16

Chrono Terminology .....................................................................................16

To Operate the Chrono .................................................................................17

Chrono Mode Notes & Tips ...........................................................................18

Interval Timer ....................................................................................................19

To Set the Interval Timer ..............................................................................20

To Operate the Interval Timer .......................................................................21

Interval Timer Mode Notes & Tips .................................................................22

Recovery ............................................................................................................23

About Recovery Heart Rate ...........................................................................23

To Manually Determine a Recovery Heart Rate .............................................24

Review ................................................................................................................26

To Review Workout Data ..............................................................................27

Review Mode Notes & Tips ...........................................................................28

Alarm ..................................................................................................................29

To Set the Alarm ..........................................................................................30

Alarm Mode Notes & Tips .............................................................................31

HRM Setup .........................................................................................................32

To Set a Target Heart Rate Zone...................................................................33

To Set Other HRM Setup Options ..................................................................34

User Info .............................................................................................................34

Digital Heart Rate Monitor Notes & Tips ........................................................35

Care & Maintenance ..........................................................................................36

Digital Heart Rate Monitor ............................................................................36

Heart Rate Sensor Battery ............................................................................37

Watch Battery Replacement .........................................................................38

night-light .....................................................................................38

INDIGLO

Water Resistance..........................................................................................39

Warranty & Service ............................................................................................40

Service .........................................................................................................42

FCC Notice (U.S.) / IC Notice (Canada) ..........................................................44

Declaration of Conformity .................................................................................45

Overview

Congratulations!

With your purchase of the Timex® IRONMAN® Digital Heart Rate Monitor you have hired a new personal trainer. Your Digital Heart Rate Monitor offers you the ability to track, store, and analyze key indicators of your personal fitness level for up to 50 laps.

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

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

A Fit Heart

Recent fitness findings indicate that anyone can get fit and stay fit without being overzealous. It can be as simple as:

v Exercising 3 to 4 times per week. v Exercising for 30 to 45 minutes during each exercise session. v 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 helps to condition the heart, lungs, and muscles to perform at optimal levels to get and keep your body in shape.

Once set, your Digital Heart Rate Monitor can automatically show you when you are in the exercise zone you choose and signal you when you are not. It can help keep your body exercising at an intensity level that can help you achieve your desired fitness objectives without over- or underexercising.

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

STOP/RESET/SET

HEART RATE START/SPLIT

NOTE: The specific use for these buttons varies by mode. Refer to each

mode for more information on how to use the watch buttons.

INDIGLO® night-light with NIGHT-MODE® feature

In any watch mode, pressing the INDIGLO® button activates the INDIGLO® night-light and lights the watch face. If you press and hold the INDIGLO® button until you hear a beep, you can activate NIGHT-MODE® feature.

When the NIGHT-MODE® feature is activated, pressing any watch button will light the watch face for a period of three seconds. NIGHT-MODE® feature will remain active for seven to eight hours after activation. To

deactivate the NIGHT-MODE® feature before the eight hour time frame has elapsed, press and hold the INDIGLO® button until you hear a beep and the NIGHT-MODE® feature will immediately turn off.

Display Icons

Hollow heart icon indicates watch is searching for a signal from the

Digital Heart Rate Sensor.

Solid heart icon once the watch has located a signal from the Digital

Heart Rate Sensor. This icon will flash as long as the watch receives a signal from the Digital Heart Rate Sensor.

Stopwatch icon indicates the watch is timing your workout in Chrono

Mode.

Hourglass icon indicates the watch is timing your workout in Interval

Timer Mode.

Repeat icon in Interval Timer Mode indicates you have set the timer to

repeat at the end of a countdown cycle.

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

designated time.

Melody icon indicates you have set the hourly chime to sound every

hour on the hour.

Small heart/timer icon in Time of Day or Recover Mode when the

watch is tracking a heart rate recovery.

Resources

Visit http://www.Timex.com/HRM for more information on Timex® Heart Rate Monitors, including product features.

Find electronic versions of this and other HRM instruction books at http://www.Timex.com/Manuals including:

• Heart Zones® Tools for Success: Information to use your Heart

Rate Monitor in conjunction with the Heart Zones® fitness program, meant to help you to increase your endurance and the strength of your heart.

Determining Your Optimal Heart Rate Zone

There are five basic heart rate target zones. Simply select a zone that matches your percent of maximum (%) heart rate based on the fitness goal you want to achieve during a particular exercise.

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

Before you can set your %, you first need to determine your maximum heart rate. You can use many methods to estimate your maximum heart rate.

The booklet Heart Zones® Tools For Success 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 government recommended 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 (her age), which gives an estimated maximum heart rate of 185. Once you know your maximum heart rate, you can set the zones described in the table on the previous page.

Digital Heart Rate Monitor

Before You Begin

Once you have determined your fitness goal and maximum heart rate, Timex recommends you input this information into the HRM SETUP Mode. This will allow you to tailor your Digital Heart Rate Monitor to your personal parameters. For information on HRM SETUP Mode, refer to page 32.

To Use Your Digital Heart Rate Monitor

1. Wet the Digital Heart Rate Sensor pads.

2. Center the Sensor on your chest with the Timex® logo facing up and out and fasten it firmly, just below your sternum.

3. Press MODE until your desired mode appears. You can view heart rate information in Time of Day, Chrono, Interval Timer, or Recovery Modes.

4. Standing at least six feet (two meters) away from other heart rate monitors or other sources of radio or electrical interference, press the HEART RATE button on your watch. The hollow heart rate icon will appear on the display indicating the watch is searching for a signal from the Sensor. When the watch begins receiving a signal, the outlined heart becomes solid and begins pulsing.

5. Begin your workout.

NOTE: The watch automatically records your heart rate and other

statistical data about your workout (available in Review Mode) ONLY if you run Chrono Mode during your workout.

6. If the watch is set to alert you when you go above or below your chosen target heart rate zone, press and hold HEART RATE to toggle the audible alert off and on. Otherwise it will continue beeping until you return to your target zone. When you are turning off the audible alert, you will see the message HOLD ALERT OFF. Continue pressing HEART RATE until you see the message HR ZONE ALERT OFF. Conversely, when you are turn on the audible alert, you will see the message HOLD ALERT ON. Continue pressing HEART RATE until you see the message HR ZONE ALERT ON.

7. When you have finished your workout in Chrono Mode, press STOP/ RESET/SET to stop recording data for the workout.

8. Press MODE until you see Review Mode. This Mode includes heart rate and other statistical data about your workout. See the section on Review Mode for more information.

Digital Heart Rate Monitor Notes & Tips

The watch and the heart rate sensor need to be within three feet (one meter) of each other to function properly. If the watch is not receiving heart rate information, you may receive the message NO HRM DATA on the watch display. Try the following:

v Shorten the distance between the watch and the heart rate sensor. v Adjust the position of the heart rate sensor and elastic chest strap. v Make sure the heart rate sensor pads are wet. v Check the battery in the snap-on transmitter and replace it if

necessary.

v 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. Note that you must independently set the time of day for each time zone.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

MODE

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

START/SPLIT

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

feature.

STOP/RESET/SET

Press to start or complete the setting process.

HEART RATE

Press to activate the Digital Heart Rate Monitor, decrease or toggle the setting item, or switch display views.

To Set or Adjust the Time, Date, and Audibles

1. Press MODE until Time of Day Mode appears, showing the current time.

2. Press and hold STOP/RESET/SET until the words HOLD TO SET briefly appear on the display followed by SET TIME with the number 1 (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.

NOTE: See the Time of Day adjustments described in the tables on the next two pages.

Setting Group Adjustment

Hour

Minute

Second

Day of Week

Month

Date

12- or 24-Hour Format

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 days of the week or HEART RATE (-) to move backward through the days of the week.

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

Press START/SPLIT (+) to increase the date value or HEART RATE (-) to decrease the date 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 above the seconds on the time display.

NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART RATE (-).

Setting Group Adjustment

Appearance of the Month and Day

Hourly Chime

Button Beep

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 (MM. DD) or 15.3 (DD.MM).

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

Press START/SPLIT or HEART RATE to toggle between turning the button beep on and turning the button beep off. When you turn the button beep on, the watch will emit a beep every time you press a button other than the

button.

INDIGLO

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:

1. Press and hold START/SPLIT until HOLD FOR T1 or HOLD FOR T2 appears.

2. Continue to hold until the time switches and the watch beeps.

Time of Day Notes & Tips

v You can return to Time of Day Mode from any other mode on the

watch by pressing MODE until the time of day appears.

v 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.

v The watch automatically moves from February 28 to March 1. To

accommodate a leap year, you must manually set the date value to February 29. The watch will then automatically move from February 29 to March 1.

v At any time during the setting process, you can save your changes and

return to the main time display by pressing STOP/RESET/SET.

v 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 will exit the setting process.

v With the watch receiving a signal from the heart rate sensor, you

can change the Time of Day Mode display by pressing HEART RATE. Choose from:

1. Time of Day with Day/Month/Date;

2. Heart Rate over Time of Day;

3. Time of Day over Heart Rate; or

4. Heart Rate only.

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 register information for up to 50 laps for one workout.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

MODE

Press to move to the next mode, or quickly display a new lap or split.

feature.

Chrono Terminology

v Chronograph: The chronograph records timed segments for the

duration of your workout.

v Lap: Lap time records individual segments of your workout. v Split: Split time records the total elapsed time since the beginning of

your current workout.

STOP/RESET/SET

Press to pause or stop the chrono or clear chrono data.

HEART RATE

Press to switch HRM display views.

START/SPLIT

Press to begin timing, take a lap or split, or continue timing after a pause.

v Taking a lap or split: When you take a lap or split, the chronograph

records and displays one time 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 clear Chrono data (if necessary).

3. Press START/SPLIT to begin timing.

4. Press START/SPLIT again to take a lap or split. The watch will display the lap and split times, the lap or split number, and average heart rate (for the lap or split) if the data from Digital Heart Rate Sensor is being received.

5. Press MODE to immediately display new lap or split information OR wait for 8 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

1- or 2-minutes, as user-specified) after pressing STOP/RESET/SET if the watch is receiving data from the heart rate sensor. For more information, see the section on Recovery Heart Rate.

7. Press START/SPLIT to continue timing OR press and hold STOP/ RESET/SET to clear the chronograph display and capture your data in memory.

Chrono Mode Notes & Tips

v 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.

v When you operate the watch in Chrono Mode with the heart rate

sensor, you will accumulate heart rate and peformance data in Review Mode, including:

1. Amount of time your heart rate stays within your target heart rate zone;

2. Average, peak, and minimum heart rates, calories burned, and heart rate recovery for your workout.

3. The average heart rate for each recorded lap along with the lap and split times.

v With the chronograph running along with the heart rate sensor, you

can change the Chrono Mode display by pressing HEART RATE.

Choose from:

1. Lap Time/Split Time;

2. Heart Rate/Split Time or Lap Time

3. Split Time or Lap Time/Heart Rate; or

4. Heart Rate only.

v Without the heart rate sensor, you can change the reset chronograph

format by pressing STOP/RESET/SET.

Interval Timer

The Interval Timer Mode allows you to set two countdown times that can be repeated in sequence as a training or event reminder. Those reminders can signify when to run or walk, or when to sprint or jog.

NOTE: If you set either interval to zero, the watch will only count down the non-zero interval setting.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

MODE

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

START/SPLIT

Press to increase or toggle a setting item or start or resume timing.

feature.

STOP/RESET/SET

Press to start or complete the setting process or pause or reset the timer.

HEART RATE

Press to decrease or toggle the setting item or switch display views.

NOTE: You can press any button in any mode to silence the alert that

sounds when the timer reaches zero.

To Set the Interval Timer

1. Press MODE until INT TIMER appears.

2. Press STOP/RESET/SET until SET briefly appears on the display followed by the flashing Interval number.

3. Press START/SPLIT (+) or HEART RATE (-) to toggle between INT 1 and INT 2.

4. Press MODE (NEXT) to set the hours for that interval.

5. Press START/SPLIT (+) to increase the value or HEART RATE (-) to decrease the value, and press MODE (NEXT) to continue setting.

NOTE: The heart rate zone refers to the range based on your Max

Heart Rate (ZONE 1 to ZONE 5), a custom zone (ZONE C1 or ZONE C2), or no zone (NONE). The watch will alert you based on the zone selection.

NOTE: The end action setting allows you to choose how the interval

timer operates after the countdown. Options include STOP, REPEAT, or CHRONO (start chronograph).

NOTE: To quickly change the value being set, press and hold START/

SPLIT (+) or HEART RATE (-).

6. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process.

To Operate the Interval Timer

1. Press START/SPLIT to start the interval timer countdown. The interval timer H or interval timer repeat J icon will appear on the display along with the interval number (INT #). The original countdown setting will appear on the top display.

2. Pause the countdown by pressing STOP/RESET/SET.

3. 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.

4. When the interval timer reaches zero, a brief alert will sound and the INDIGLO® night-light will flash.

5. 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 repeated countdown.

NOTE: If the watch is receiving signals from the Digital Heart Rate

Sensor, the top line information will be replaced with heart rate data.

Interval Timer Mode Notes & Tips

v You can press MODE within Interval Timer Mode to switch the display

to another mode without disrupting the operation of the timer. The Interval timer H or repeat J icon will continue to display to indicate the timer is operating.

v With the Interval timer running along with the heart rate sensor, you

can change the Interval Timer Mode display by pressing HEART RATE. Choose from:

1. Set Countdown Time (Repeat Count);

2. Heart Rate over Countdown Time;

3. Countdown Time over Heart Rate; or

4. Heart Rate only

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.

A slower recovery rate might also indicate a need to take a break from training due to fatigue, illness, or other factors.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

MODE

Press to move to the next mode.

START/SPLIT

Press to start or restart the recovery timer.

feature.

STOP/RESET/SET

Press to toggle between a 1- or a 2-minute recovery time or to stop or reset the recovery timer.

Your recovery rate represents the change in your heart rate over a period of time. Your Digital Heart Rate Monitor records the change in your heart rate for either a 1- or 2-minute period. To set the recovery timer duration:

1. Press MODE until RECOVER appears.

2. Press STOP/RESET/SET to clear the last heart rate recovery reading, if necessary.

3. Press STOP/RESET/SET to toggle between a 1- or a 2-minute recovery time.

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.

NOTE: The watch cannot record a recovery unless it is receiving a current heart rate and a valid pulse from the heart rate sensor. Without a current heart rate or if the ending rate is higher than the starting heart rate, the display will read NO REC.

To Manually Determine a Recovery Heart Rate

You can also manually initiate a recovery heart rate without stopping the chronograph by following these steps.

1. Press MODE until RECOVER appears.

2. Press STOP/RESET/SET to clear the last heart rate recovery reading, if necessary.

3. Press STOP/RESET/SET to toggle between a 1- or a 2-minute recovery time.

4. Press START/SPLIT. The top line of the watch display will show the heart rate at the beginning of the recovery period (on the left) as well as your current heart rate. The bottom line will show the remaining 1or 2-minute recovery countdown.

5. After a 1- or 2-minute countdown, 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 (R value).

6. You can continue to initiate a 1- or 2-minute recovery period by repeating steps 2 through 4.

Review

Review Mode allows you to recall overall information recorded by the chronograph for your most recent workout.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

MODE

Press to move to the next mode.

START/SPLIT(+)

Press to scroll forward through activity data.

Data groupings appear in the order listed when you press START/SPLIT (+).

v Total Time: The amount of time the chronograph was running during

v Time in Zone: The amount of time during a workout when your heart

v Average Heart Rate: The average heart rate achieved during a

feature.

HEART RATE (-)

Press to scroll backward through activity data.

your workout.

rate is between the lower and upper target zone limits you set.

workout.

Peak Heart Rate: The highest recorded heart rate during a workout.

v Minimum Heart Rate: The lowest recorded heart rate during a

workout.

v Total Calories: The number of calories burned during a workout. This

number is dependent on the gender, age, weight, height, activity type and activity level (entered in User Info) you entered when you set up your Digital Heart Rate Monitor, your heart rate during the workout, and your elapsed time.

v Recovery Heart Rate: The result of the most recent recovery heart

rate calculation.

v Lap or Split Recall: The amount of time and average heart rate for the

last 50 laps (segments) of your workout.

To Review Workout Data

1. Press MODE until REVIEW appears.

2. Press START/SPLIT (+) or HEART RATE (-) to scroll through workout data.

NOTE: To quickly change the data being viewed, press and hold START/ SPLIT (+) or HEART Rate (-).

Review Mode Notes & Tips

v Once you restart the chronograph from zero (the reset position) for

your next workout, you erase summary data from your previous workout.

v Without the heart rate sensor, you will see total time and Lap or Split

Recall in Review Mode, along with your last recorded recovery heart rate.

v If you did not record separate laps during a workout, the watch will

display NO LAPS STORED when you get to the lap recall segment of Review Mode.

Alarm

You can use your watch as an alarm clock to alert you at a pre-set time. When the watch reaches the scheduled time, the alarm tone sounds and the INDIGLO® night-light flashes for a period of 20 seconds.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate

NIGHT-MODE

feature.

STOP/RESET/SET

Press to start or complete the setting process.

MODE

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

START/SPLIT

Press to increase or toggle the setting value or turn the alarm ON or OFF.

28 29

HEART RATE

Press to decrease or toggle the setting value, or select between Alarm 1 and Alarm 2

To Set the Alarm

1. Press MODE until ALARM appears.

2. Press HEART RATE to toggle between ALARM 1 and ALARM 2.

3. Press STOP/RESET/SET to enter the setting state with Hours flashing.

4. Press START/SPLIT (+) or HEART RATE (-) to change the value. NOTE: If your watch is set for 12-hour time format, the AM and PM

indicators will change as you increase or decrease the Hours setting.

5. Press MODE (NEXT) to go to the Minutes field.

6. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process.

NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART RATE (-).

Alarm Mode Notes & Tips

v To turn an alarm ON or OFF without entering the setting state, press

START/SPLIT while in Alarm Mode with ALARM 1 or ALARM 2 shown.

v If you change any alarm settings, you automatically turn the alarm on. v When you set the alarm, the alarm clock icon a appears on the display

in Time of Day Mode, as confirmation.

v When the alarm sounds, you can silence it by pressing any button on

the watch.

v If you do not silence the alarm before the alert finishes, a backup

alarm will sound after 5 minutes.

HRM Setup

HRM Setup Mode allows you to select and set key pieces of statistical data that will be tracked by your Digital Heart Rate Monitor.

INDIGLO® BUTTON

Press to light the watch, activate or deactivate NIGHT-MODE

MODE

Press to enter or exit the mode or move to the next digit or setting group.

START/SPLIT

Press to select a target heart rate zone or other HRM setup choices, or increase or toggle a setting item.

feature.

STOP/RESET/SET

Press to start or complete the setting process.

HEART RATE

Press to select a target heart rate or other HRM setup choices, or decrease or toggle the setting item.

To Set a Target Heart Rate Zone

You can choose one of the Preset Target Heart Zones or choose/set the Custom Target Heart Rate Zone for a customized target heart rate zone.

Preset Target Heart Rate Zones

The preset heart rate zones described in the table below correspond to your maximum heart rate (MHR) value.

Zone Lower Limit Upper Limit

1 50% 60%

2 60% 70%

3 70% 80%

4 80% 90%

5 90% 100%

Determine the zone you want to use by reviewing the table on page 6.

To Set Other HRM Setup Options

In addition to the Target Heart Rate Zones, you can press START/SPLIT (+) or HEART RATE (-) to choose/set:

v Maximum heart rate (MAX HR) value v Display (BPM or %-of-Max) v Heart rate zone alert tone (ON/OFF)

1. For each choice, press STOP/RESET/SET to enter the setting state.

2. Press START/SPLIT (+) or HEART RATE (-) to change the flashing value.

3. Press MODE (NEXT) to go to the next digit or field.

4. Press STOP/RESET/SET (DONE) to complete the setting.

NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART RATE (-).

User Info

To calculate the Calories data, enter the selections regarding yourself and your use of this Digital Heart Rate Monitor.

To refine the settings to more accurately calculate calories burned:

1. Press MODE until USER INFO appears.

2. Press START/SPLIT (+) or HEART RATE (-) to cycle through the choices:

• Gender(MaleorFemale)

• Age

• Weight(inpoundsorkilograms)

• Height(ininchesorcentimeters)

• Activity(choosefromrun,strengthtraining,walk,bike,x-training,

interval training or race)

• Level(verylow,low,moderate,highorveryhigh)

3. Press STOP/RESET/SET to enter the setting state of each choice.

4. Press START/SPLIT (+) or HEART RATE (-) followed by MODE (NEXT) to change each choice.

NOTE: To quickly change the value being set, press and hold START/

SPLIT (+) or HEART RATE (-).

5. Press STOP/RESET/SET (DONE) to set your choices.

Digital Heart Rate Monitor Notes & Tips

v 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.

Care & Maintenance

Digital Heart Rate Monitor

v To avoid build up of materials that can interfere with the Digital Heart

Rate Monitor’s ability to receive a valid pulse, rinse the Digital Heart Rate Sensor with fresh water

v Do not clean the Digital Heart Rate Monitor sensor or chest strap with

abrasive or corrosive materials. Abrasive cleaning agents may scratch the plastic parts and corrode the electronic circuit.

v Do not subject the Digital Heart Rate Monitor to excessive force,

shock, dust, temperature, or humidity. Such treatment may result in malfunction, a shorter electronic life span, damaged batteries, or distorted parts.

v Do not tamper with the Digital Heart Rate Monitor’s internal

components. Doing so will terminate the Monitor’s warranty and may cause damage.

v The Digital Heart Rate Monitor contains no user-serviceable parts,

except batteries.

Battery

Heart Rate Sensor Battery

If your heart rate readings become erratic or stop, you may need to replace the battery on your heart rate sensor. You can change the battery yourself without any special tools.

This product uses a CR2032 lithium battery for the heart rate sensor. To change the battery:

BATTERIA

APRIRE

BATTERIA

1. Open the transmitter battery lid with a coin, turning the coin counterclockwise.

2. Replace the battery with a new CR2032, 3V lithium battery with (+) facing you, taking care not to touch the two contacts and discharge the battery.

3. When you have finished inserting the battery, replace the lid and with a coin — turn or tighten it in a clockwise direction.

To test the new battery after you have inserted it:

1. Move away from any possible sources of electrical or radio interference.

2. Wet the heart rate sensor pads and securely fasten the chest strap below your sternum.

3. While wearing the watch, press the HEART RATE button. A hollow heart rate icon will appear on the display.

4. If you do not see a flashing heart icon on your watch, reinstall the sensor battery.

NOTE: It is not necessary for a heart rate value to appear on the display during this test.

Watch Battery Replacement

When the battery of the watch is running low, the display or INDIGLO® night-light will dim. This watch uses a CR2025 lithium battery.

To avoid the possibility of permanently damaging the watch, TIMEX STRONGLY RECOMMENDS TAKING YOUR HEART RATE MONITOR WATCH TO A LOCAL RETAILER OR JEWELER TO HAVE THE BATTERY REPLACED.

INDIGLO® night-light

Press the INDIGLO® button to activate the night light. Electroluminescent technology illuminates the watch display at night and in low light conditions.

Water Resistance

Watch

v Your 100 Meter Water Resistant watch withstands water pressure to

200 p.s.i. (equals immersion to 328 feet or 100 meters below sea level).

v The watch is only water-resistant as long as the lens, pushbuttons,

and case remain intact.

v Timex recommends rinsing your watch with fresh water after exposure

to salt water.

WARNING: TO MAINTAIN WATER-RESISTANCE, DO NOT PRESS ANY BUTTONS UNDER WATER.

Digital Heart Rate Sensor

v Your 30 Meter Water Resistant heart rate sensor can withstand water

pressure to 60 p.s.i. (equals immersion to 98 feet or 30 meters below sea level).

WARNING: THIS UNIT WILL NOT TRANSMIT YOUR HEART RATE WHEN OPERATED IN OR UNDER WATER.

Warranty & Service

Timex International Warranty (U.S. Limited Warranty) Your Timex® Heart Rate Monitor is warranted against manufacturing

defects by Timex for a period of ONE YEAR from the original purchase date. Timex Group USA, Inc. and its worldwide affiliates will honor this International Warranty.

Please note that Timex may, at its option, repair your Heart Rate Monitor by installing new or thoroughly reconditioned and inspected components or replace it with an identical or similar model.

IMPORTANT: PLEASE NOTE THAT THIS WARRANTY DOES NOT COVER DEFECTS OR DAMAGES TO YOUR HEART RATE MONITOR:

1. after the warranty period expires;

2. if the Heart Rate Monitor was not originally purchased from an

authorized Timex retailer;

3. from repair services not performed by Timex;

4. from accidents, tampering or abuse; and

5. lens or crystal, strap or band, Heart Rate Monitor case, attachments or

battery. Timex may charge you for replacing any of these parts.

THIS WARRANTY AND THE REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES, EXPRESS OR IMPLIED, INCLUDING ANY IMPLIED WARRANTY OF MERCHANTABILITY OR FITNESS FOR PARTICULAR PURPOSE.

TIMEX IS NOT LIABLE FOR ANY SPECIAL, INCIDENTAL OR CONSEQUENTIAL DAMAGES. Some countries and states do not allow limitations on implied warranties and do not allow exclusions or limitations on damages, so these limitations may not apply to you. This warranty gives you specific legal rights and you may also have other rights which vary from country to country and state to state.

To obtain warranty service, please return your Heart Rate Monitor to Timex, one of its affiliates or the Timex retailer where the Heart Rate Monitor was purchased, together with a completed original Repair Coupon or, in the U.S. and Canada only, the completed original Repair Coupon or a written statement identifying your name, address, telephone number and date and place of purchase. Please include the following with your Heart Rate Monitor to cover postage and handling (this is not a repair charge): a US$ 8.00 check or money order in the U.S.; a CAN$7.00 cheque or money order in Canada; and a UK£3.50 cheque or money order in the U.K. In other countries, Timex will charge you for postage and handling.

NEVER INCLUDE ANY ARTICLE OF PERSONAL VALUE IN YOUR SHIPMENT. For the U.S., please call 1-800-328-2677 for additional warranty

information. For Canada, call 1-800-263-0981. For Brazil, call +55 (11) 5572 9733. For Mexico, call 01-800-01-060-00. For Central America, the Caribbean, Bermuda, and the Bahamas, call (501) 370-5775 (U.S.). For Asia, call 852-2815-0091. For the U.K., call 44 208 687 9620. For Portugal, call 351 212 946 017. For France, call 33 3 81 63 42 00. For Germany/Austria: call +43 662 88921 30. For the Middle East and Africa, call 971-4-310850. For other areas, please contact your local Timex

retailer or Timex distributor for warranty information. In Canada, the U.S. and in certain other locations, participating Timex retailers can provide you with a postage-paid, pre-addressed Repair Mailer for your convenience in obtaining factory service.

Service

If your Timex® Heart Rate Monitor should ever need servicing, send it to Timex as set forth in the Timex International Warranty or addressed to:

TG SERVICE CENTER, P.O. Box 2740, Little Rock, AR 72203 For service questions, call 1-800-328-2677.

For your convenience in obtaining factory service, participating Timex retailers can provide you with a pre-addressed Mailer.

See the Timex International Warranty for specific instructions on the care and service of your Timex

Should you need a replacement strap or band, call 1-800-328-2677.

Heart Rate Monitor.

THIS IS YOUR REPAIR COUPON. KEEP IT IN A SAFE PLACE.

TIMEX INTERNATIONAL WARRANTY REPAIR COUPON

Original Purchase Date: _______________________________________________ (attach a copy of sales receipt, if available)

Purchased by: ______________________________________________________ (name, address, telephone number)

Place of Purchase: ___________________________________________________ (name and address)

Reason for Return: ___________________________________________________

FCC Notice (U.S.) / IC Notice (Canada):

This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.

Warning: Changes or modiﬁcations to this unit not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment.

NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures:

— Reorient or relocate the receiving antenna. — Increase the separation between the equipment and receiver. — Connect the equipment into an outlet on a circuit different from that to which the receiver is

connected.

— Consult the dealer or an experienced radio TV technician for help.

This Class [B] digital apparatus complies with Canadian ICES-003. Cet appareil numérique de la classe [B] est conforme à la norme NMB-003 du Canada

This device complies with Industry Canada license-exempt RSS standard(s). Operation is subject to the following two conditions: (1) this device may not cause interference, and (2) this device must accept any interference, including interference that may cause undesired operation of the device.

Declaration of Conformity

Manufacturers Name: Timex Group USA, Inc. Manufacturers Address: 555 Christian Road

Middlebury, CT 06762 United States of America

declares that the product:

Product Name: Timex® Road Trainer™ Model Numbers: M014 / M015 / M010

conforms to the following specifications:

R&TTE: 1999/05/EC

Standards: CENELEC EN 55024: (M010/M014/M015/M640) CENELEC EN 55022: (M010/M014/M015/M640) ETSI EN 300 330-1: V1.3.1/V1.3.2(M010/M014/M015/M640) ETSI EN 300 330-2: V1.1.1/V1.2.1(M010/M014/M015/M640) ETSI EN 301 489-1: V1.8.1/V1.6.1(M010/M014/M015/M640) ETSI EN 301 489-3: V1.4.1(M010/M014/M015/M640) CENELEC EN 62479: (M010)

LVD: 2006/95/EC

Standards: UL 60950-1: (M010/M014/M015) CSA C22.2#60950-1: (M010/M014/M015) IEC 60950-1: (M010/M014/M015) CENELEC EN 60950-1: (M010/M014/M015)

Digital Device Emissions:

Standards: FCC 47CFR 15B Class A: (M010/M014/M015) FCC 47CFR 15C: (M010/M640) IC RSS 210: (M010/M640) IC RSS-GEN: (M010) IC ICES 003: (M010/M014/M015) SAI AS/NZS 4268: (M010/M014/M015/M640) SAI AS/NZS CISPR 22: (M014/M015)

Agent: ————————————————— Sam Everett

Quality Regulatory Engineer Date: 18 October, 2012, Middlebury, Connecticut, U.S.A.

46 47

Sommaire

Vue d’ensemble .................................................................................................51

Félicitations ! ................................................................................................51

Boutons de la montre ...................................................................................53

Veilleuse INDIGLO

Icônes d’affichage ........................................................................................54

Ressources ...................................................................................................55

Déterminer votre zone optimale de fréquence cardiaque ..............................56

Cardiofréquencemètre numérique ....................................................................57

Avant de commencer....................................................................................57

Utilisation de votre cardiofréquencemètre numérique ...................................58

Cardiofréquencemètre numérique : Remarques et conseils pratiques ...........60

Heure du jour .....................................................................................................61

Pour régler l’heure, la date et les alertes sonores .........................................62

Pour changer de fuseau horaire ....................................................................65

Remarques et conseils pratiques ..................................................................65

Chrono ................................................................................................................67

Terminologie du Chrono ................................................................................68

Utilisation du Chrono ....................................................................................68

Remarques et conseils pratiques ..................................................................69

Minuterie par intervalles ...................................................................................71

Pour régler la minuterie par intervalles .........................................................72

Pour utiliser la minuterie par intervalles........................................................73

Mode Minuterie par intervalles : Remarques et conseils pratiques ................74

avec fonction NIGHT-MODE® .........................................53

Récupération ......................................................................................................75

À propos de la vitesse de récupération cardiaque .........................................75

Déterminer manuellement une vitesse de récupération cardiaque ................77

Récapitulatif.......................................................................................................78

Pour récapituler les données de la séance d’exercice ...................................79

Mode Récapitulatif : Remarques et conseils pratiques ..................................80

Alarme ................................................................................................................81

Pour régler l’alarme ......................................................................................82

Alarmes : Remarques et conseils pratiques ..................................................83

Configuration CFM .............................................................................................84

Pour régler une zone cible de fréquence cardiaque ......................................85

Pour régler d’autres options de configuration CFM .......................................86

Informations personnelles ................................................................................86

Cardiofréquencemètre numérique : Remarques et conseils pratiques ...........87

Soin et entretien ................................................................................................88

Cardiofréquencemètre numérique ................................................................88

Pile du cardiofréquencemètre .......................................................................89

Changement de la pile de montre .................................................................90

Veilleuse INDIGLO

Étanchéité ....................................................................................................91

Garantie et réparation .......................................................................................92

Réparation ....................................................................................................94

Avis FCC (États-Unis) / Avis IC (Canada) .......................................................96

Déclaration de conformité.................................................................................97

......................................................................................90

Vue d’ensemble

Félicitations !

En achetant le cardiofréquencemètre numérique IRONMAN® de Timex®, vous avez embauché votre nouvel entraîneur personnel. Votre cardiofréquencemètre numérique vous offre la possibilité de suivre, d’enregistrer et d’analyser les indicateurs essentiels de votre propre niveau de forme jusqu’à 50 tours.

Vous trouverez que votre cardiofréquencemètre numérique est un outil convivial pour votre mise en forme. Mais, comme pour tout nouvel appareil, vous devrez prendre le temps de vous familiariser avec ses fonctions afin d’optimiser son utilisation.

Alors, découvrez les caractéristiques et les fonctions de votre cardiofréquencemètre numérique pour acquérir une compréhension simple de cet outil. Mais avant tout, profitez pleinement de votre nouveau partenaire pour une mise en forme toujours plus performante !

Un cœur en bonne santé

Des études récentes ont démontré que tout le monde peut être en forme et le rester sans excès de zèle. Cela peut être aussi simple que :

v Faire de l’exercice 3 à 4 fois par semaine. v 30 à 45 minutes d’exercice pendant chaque séance. v Faire de l’exercice à une fréquence cardiaque appropriée.

La fréquence cardiaque représente les effets de l’effort sur tout l’organisme.

Choisir la zone de fréquence cardiaque la plus appropriée aide à préparer le cœur, les poumons et les muscles afin de travailler à un niveau optimal pour obtenir et garder un corps en forme.

Une fois réglé, votre cardiofréquencemètre numérique peut automatiquement vous montrer quand vous vous trouvez dans la zone d’effort choisie et vous signaler quand vous n’y êtes pas. Il peut vous aider à maintenir votre effort physique au niveau d’intensité devant vous permettre de réaliser l’objectif de forme fixé, sans sous-entraînement ni surentraînement.

Boutons de la montre

MODE

BOUTON INDIGLO

STOP/RESET/SET (STOP/REMISE À ZÉRO/RÉGLER)

HEART RATE (FRÉQUENCE CARDIAQUE)

START/SPLIT (DÉMARRER/TEMPS INTERMÉDIAIRE)

ATTENTION : Ceci n’est pas un appareil médical et son emploi est déconseillé

aux personnes souffrant de troubles cardiaques graves. Consulter un médecin avant d’entamer un programme d’exercice physique.

Le brouillage du signal radio, un mauvais contact entre la peau et l’émetteur du cardiofréquencemètre numérique et d’autres facteurs peuvent entraver la transmission des données de fréquence cardiaque.

REMARQUE : La spécificité des boutons varie selon le mode. Se reporter

à chaque mode pour plus d’informations sur l’utilisation des boutons de la montre.

Veilleuse INDIGLO® avec fonction NIGHT-MODE®

Quel que soit le mode de la montre, appuyez sur le bouton INDIGLO® pour allumer la veilleuse INDIGLO® et éclairer le cadran de la montre. En pressant et en maintenant enfoncé le bouton INDIGLO® jusqu’à ce que vous entendiez un bip, vous activez la fonction NIGHT-MODE®.

Lorsque la fonction NIGHT-MODE® est activée, le cadran de la montre s’éclaire pendant trois en pressant sur n’importe quel bouton. La fonction NIGHT-MODE® reste active pendant sept à huit heures après son activation. Pour désactiver NIGHT-MODE® avant que les huit heures ne soient écoulées, appuyez et maintenez le bouton INDIGLO® jusqu’à ce que vous entendiez un bip et NIGHT-MODE® s’arrête immédiatement.

Icônes d’affichage

L’icône du cœur vide indique que la montre cherche un signal de

l’émetteur du cardiofréquencemètre numérique.

L’icône du cœur est pleine une fois que la montre a localisé l’émetteur

du cardiofréquencemètre numérique. Cette icône clignote tant que la montre reçoit un signal de l’émetteur du cardiofréquencemètre numérique.

L’icône du chronographe indique que la montre chronomètre votre

séance d’exercice dans le mode Chrono.

L’icône du sablier indique que la montre chronomètre votre exercice

dans le mode Minuterie. L’icône de répétition dans le mode Minuterie par intervalles indique

que vous avez réglé la minuterie pour se répéter à la fin du compte à rebours.

L’icône du réveil indique que vous avez réglé l’alarme pour vous alerter

au moment que vous avez choisi.

L’icône de la mélodie indique que vous avez réglé le carillon horaire

pour sonner toutes les heures. L’icône du petit cœur/minuterie dans le mode Heure du jour ou

Récupération s’affiche quand la montre suit la fréquence cardiaque de récupération.

Ressources

Visitez http://www.Timex.com/HRM pour plus de renseignements sur les cardiofréquencemètres Timex®, y compris la liste des fonctions du produit.

Une version électronique de ce manuel et celles d’autres CFM est disponible sur http://www.Timex.com/Manuals comprenant :

• Heart Zones® Tools for Success (Les zones de fréquence cardiaque,

les outils du succès) : Des informations sur l’emploi du cardiofréquencemètre en association avec le programme de forme Heart Zones conçu pour aider à accroître la force et la résistance de votre cœur.

Training System,

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