Timex Zone In On Fitness, M593 User Manual
PERSONAL HEART RATE MONITOR
personal heart rate monitor
©2006 Timex Corporation.
W227 NA 632-095000
English page 1
Français page 31
Español página 59
Português página 87
T0701-03_W227_NA_Cvr.qxd 2/7/07 2:11 PM Page 1
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Congratulations!
With your purchase of the Timex® Personal Heart Rate Monitor you have
hired a new personal trainer. Your Personal Heart Rate Monitor offers you
the ability to track, store, and analyze key indicators of your personal
fitness level.
You will find your Personal Heart Rate Monitor to be a user-friendly fitness
tool. But, like any new tool, you should take the time to familiarize yourself
with it to optimize its usefulness.
So, take the time to check out the features and functions of your Personal
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 show 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.
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Overview ..................................................................................................................1
Watch Buttons ......................................................................................................3
Display Icons..........................................................................................................3
Resources ..............................................................................................................4
Determining Your Optimal Heart Rate Zone ........................................................4
Personal Heart Rate Monitor ................................................................................6
To Use Your Personal Heart Rate Monitor ............................................................6
To Set or Adjust Your Personal Heart Rate Monitor ............................................7
Recall Activity Data..............................................................................................10
To recall data during an activity ......................................................................11
To recall data after an activity ........................................................................11
Heart Rate Recovery............................................................................................12
To determine your recovery heart rate ..........................................................12
Personal Heart Rate Monitor Notes & Tips ........................................................13
Time of Day............................................................................................................15
To Set or Adjust the Time and Date....................................................................15
Time of Day Notes & Tips....................................................................................17
Care & Maintenance ............................................................................................19
Personal Heart Rate Monitor ..............................................................................19
Battery ................................................................................................................20
Personal Heart Rate Sensor Battery................................................................20
Watch Battery Replacement............................................................................21
INDIGLO® Night-Light ..........................................................................................21
Water Resistance ................................................................................................22
Watch ..............................................................................................................22
Personal Heart Rate Sensor ............................................................................22
Warranty & Service ..............................................................................................23
Service ................................................................................................................25
Declaration of Conformity ..................................................................................27
1
Watch Buttons
Display Icons
X
You will see the hollow heart icon as the watch searches for a signal
from the Personal Heart Rate Sensor.
Y
You will see the heart icon fill once the watch has located a signal
from the Personal Heart Rate Sensor. This icon will continue to flash
as long as the watch continually receives a signal from the Personal
Heart Rate Sensor.
w
You will see the activity timer icon to indicate that the watch is timing
your activity. You will only see the activity timer icon when you use
the watch in conjunction with the Personal Heart Rate Sensor.
C
You will see the chime icon when you have turned on the audible
target zone alert or if you have turned on the hourly chime for Time of
Day Mode.
ON/OFF
Turn the Personal Heart
Rate Monitor on or off
INDIGLO® night-light
RECV/DATE
Initiate a recovery or view
the date
RECALL
Review information about
an activity
SET
Adjust Time of Day or
Personal Heart Rate
Monitor options
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Once set up, your Personal Heart Rate Monitor can automatically show you
when you are in the exercise zone you chose 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. You should always consult your physician before beginning or modifying an exercise
program.
Interference with the radio signal, poor contact between your skin and the
Personal Heart Rate Sensor, or other factors may prevent accurate transmission of heart rate data.
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Before you can set your %MAX, 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
Personal Heart Rate Monitor packaging (U.S. customers only) 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 (U.S. customers only), you might consider using
the following government recommended age-based 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.
Once you know your maximum heart rate, you can set the zones
described in the table on the previous page.
Resources
The Timex® website offers beneficial information to help you optimize
your Personal Heart Rate Monitor.
❖ Register your product at www.timex.com.
❖ Visit www.timex.com/hrm/ for more information on Timex® Heart
Rate Monitors, including product features and simulations.
❖ Visit www.timex.com/fitness/ for fitness and training tips using
Timex® Heart Rate Monitors.
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%MAX) heart rate based on the fitness
goal you want to achieve during a particular exercise.
% MAX Goal Benefit
50% to 60% Light exercise Maintain a healthy heart and get fit
60% to 70% Weight management Lose weight and burn fat
70% to 80% Aerobic base building Increase stamina and aerobic endurance
80% to 90% Optimal conditioning Sustain excellent fitness condition
90% to 100% Elite athletic training Achieve superb athletic condition
To Set or Adjust Your Personal Heart Rate Monitor
1. Press ON/OFF to activate the Personal Heart Rate Monitor.
2. Press and hold SET until the words HOLD TO SET briefly appear on the
display one word at a time. Continue holding SET. The first setting
group will appear on the display with the first value flashing.
3. Make the desired adjustment by pressing ON/OFF or RECV/DATE. In
some setting groups pressing ON/OFF will increase a value and pressing RECV/DATE will decrease a value. At other times pressing ON/OFF
or RECV/DATE will toggle between 2 options.
4. Press RECALL to move to the next digit you want to set or the next set-
ting group.
5. Press SET to save your changes and exit the setting process.
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You can set up and use your watch to track heart rate and other statistical
information about an activity you perform while wearing your watch and
Personal Heart Rate Sensor.
To Use Your Personal Heart Rate Monitor
1. Wet the Personal Heart Rate Sensor pads.
2. Center the Sensor on your chest with the Timex®
logo facing up and out and fasten it firmly, just
below your sternum.
3. Press the ON/OFF button on your watch. A set of
3 dashes (- - -) and the heart rate icon will appear
on the display followed by a display that shows
your current heart rate. (You will also see the
activity icon in the lower left corner of the display
to indicate that your watch is tracking your activity time.)
4. Begin your activity. The watch automatically records your heart rate
and other statistical data about your activity, including time.
5. When you have finished your activity, press and hold the ON/OFF
button until the words HOLD TURN OFF briefly appear on the display
one word at a time. Continue holding the ON/OFF button until you hear
a beep and the current time of day appears on the display.
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ON/OFF
Press to increase or
toggle the item you want
to set
INDIGLO® night-light
RECALL
Press to move to the next
digit or setting group you
want to adjust
SET
Press to initiate the setting
process or save changes
and exit the setting
process
RECV/DATE
Press to decrease or
toggle the item you want
to set
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For this Personal Heart Rate Monitor you can make the adjustments
described in the tables that appear on this and the next page.
Setting Group Display Description
Audible Alert
You can set the watch to alert you if
your heart rate goes above or below
your target zone. The watch will continue to beep until you have moved back
into your selected zone.
TIP: You can also turn this alert on or
off during your activity by pressing the
ON/OFF button.
Maximum
Heart Rate
Your maximum heart rate value is used
as a reference for displaying your heart
rate in terms of percent of maximum
(%MAX). This number cannot be below
80 or above 240.
Weight
You can enter your current weight. This
number is used to help calculate how
many calories you burn during your
activity. Your recorded weight cannot go
below 66 pounds (30 kilograms) or
above 330 pounds (150 kilograms).
Heart Rate
Display
You can choose whether your heart rate
will display as beats per minute (BPM)
or percent of maximum (%MAX).
Setting Group Display Description
Lower Target
Zone Limit
Your lower target zone limit setting represents the beats per minute (BPM) or
percent of maximum (%MAX) below
which you do you not want your heart
rate to go during your activity. If your
heart rate goes below this number a
downward facing arrow will appear on
the display and the audible alert will
sound if you have turned the alert on.
You cannot set this number below 30
(13%).
Upper Target
Zone Limit
Your upper target zone limit setting represents the beats per minute (BPM) or
percent of maximum (%MAX) above
which you do you not want your heart
rate to go during your activity. If your
heart rate goes above this number an
upward facing arrow will appear on the
display and the audible alert will sound
if you have turned the alert on. You cannot set this alert above 240 (100%)
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To recall data during an activity
1. Press RECALL. The first time you recall information during your activity
the watch will begin by displaying the Activity Timer. After that, it will
begin by displaying the last data group you viewed during the activity.
2. Continue to scroll through the activity data by pressing RECALL. If you
do not press RECALL for a period of five seconds or you press any button other than RECALL or INDIGLO® the recall will end and the display
will return to showing your current heart rate.
To recall data after an activity
1. After you have finished your activity and turned off the Personal Heart
Rate Monitor, you can review activity data by pressing RECALL. The
watch will automatically scroll through all the data groups, moving to a
new group every 3 seconds.
2. If you want to view the next data group more quickly than the automatic change, you can move to the next data group by pressing
RECALL.
3. After the watch has scrolled through each of the data groups, the
watch will automatically return to displaying the current time after a
period of 3 seconds, unless you press RECALL before the 3 second
time out, which will restart the automatic data viewing process.
4. If you press any button other than RECALL or INDIGLO
® the recall will
end and the display will return to showing the current time.
Recall Activity Data
You can recall information about your activity both during and after the
activity (unless noted below). Data groupings appear in the order listed.
❖ Activity Timer: The amount of time the Personal Heart Rate Monitor
is active and receiving valid pulses during an activity. As long as you
also run the Personal Heart Rate Monitor, the watch can keep the
activity timer active for a period of 24 hours.
❖ Time in Zone: The amount of time during an activity when your heart
rate is between the lower and upper target zone limits you set.
❖ Average Heart Rate: The average heart rate achieved during an
activity.
❖ Peak Heart Rate: The highest recorded heart rate during an activity
(data available only after
the end of an activity).
❖ Calories Burned: The number of calories burned during an activity.
This number is dependent on the weight you entered when you set
your Personal Heart Rate Monitor, your heart rate during the activity,
and the time you spent in the activity.
❖ Recovery Heart Rate: The result of the most recently taken recovery
heart rate calculation.
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4. You can continue to initiate 1-minute recovery periods by repeating
steps 1 and 2. The recovery heart rate will continue to display once the
countdown has expired unless you press another button.
5. To exit the recovery display after the countdown has expired, press
ON/OFF to view your current heart rate or RECALL to view accumulated data.
Personal Heart Rate Monitor Notes & Tips
❖ At any time during the setting process, you can save your changes and
return to the main heart rate display by pressing SET.
❖ While setting the watch, if you do not press any buttons on the watch
for a period of 2-3 minutes, the watch will automatically save whatever
changes you have made and exit the setting process.
❖ During an activity, you can view the time by pressing SET.
❖ At any time during the setting process, press and hold ON/OFF to
quickly increase the setting value or RECV/DATE to quickly decrease
the setting value.
❖ Data accumulation will be suspended if 1) the activity timer reaches
24-hours; 2) an error occurs; 3) you turn off the Personal Heart Rate
Monitor either on the watch or by taking off the Sensor.
❖ When you start a new activity while receiving valid heart rate data, you
erase all data from a previous activity.
❖ The watch and the Personal Heart Rate Sensor need to be within 3 feet
(1 meter) of each other to function properly. If the watch is not receiving heart rate information, try the following:
Heart Rate Recovery
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 activity, indicating a higher level
of cardiovascular fitness. A slower recovery rate can also indicate a need
to take a break from training due to fatigue, illness, or other factors.
Your recovery rate represents the change in your heart rate over a period
of time. Your Personal Heart Rate Monitor records the change in your heart
rate over a period of 1-minute.
To determine your recovery heart rate
The watch cannot record a recovery unless the Personal Heart Rate Sensor
is receiving a current heart rate and a valid pulse. Without a current heart
rate, the display will read ERROR at the end of the 1-minute recovery
period. If the starting heart rate is lower than the ending heart rate, the
display will read NO REC.
1. Press RECV/DATE. The watch will capture your current heart rate in
beats per minute (BPM) and begin the 1-minute countdown.
2. After the 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 heart rate.
3. Once you start the recovery, you can temporarily recall data by pressing RECALL. The heart rate recovery display will appear at the end of
the 1-minute countdown.
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Your watch can act as an ordinary timepiece that displays the time, date,
and day using a 12- or 24-hour format.
To Set or Adjust the Time and Date
1. Make sure your Personal Heart Rate Monitor is turned off by pressing
and holding the ON/OFF button.
2. Press and hold SET until the words HOLD TO SET briefly appear on the
display one word at a time. Continue holding SET until the time
appears on the display with the hour value flashing.
3. Make the desired adjustment by pressing ON/OFF or RECV/DATE. In
some setting groups pressing ON/OFF will increase a value and pressing RECV/DATE will decrease a value. At other times pressing ON/OFF
or RECV/DATE will toggle between 2 options.
✓ Shorten the distance between the watch and the Personal Heart
Rate Sensor.
✓ Adjust the position of the Personal Heart Rate Sensor and
elastic chest strap.
✓ Make sure the Personal Heart Rate Sensor pads are wet.
✓ Check the battery in the Personal Heart Rate Sensor and replace it
if necessary.
✓ Move away from other heart rate monitors or other sources of
electrical or radio interference.
PM
ON/OFF
Press to increase or
toggle the item you want
to set
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LLO
O
® night-light
RECV/DATE
Press to decrease or
toggle the item you want
to set
RECALL
Press to move to the next
digit or setting group you
want to adjust
SET
Press to initiate the setting
process or save changes
and exit the setting
process
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