Timex Ironman 30Lap HRM User Manual

							TIMEX is a registered trademark of Timex Corporation. ©2004 Timex Corporation.
W-177-US 584-095000 
						

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THE TIMEX®DIGITAL HEART RATE MONITOR
30-LAP/FITNESS MODELS
AN ADVANCED DIGITAL SPORT WATCHPlus 
AN ALL-DIGITAL HEART RATE MONITOR SYSTEM
The Timex
®Digital Heart Rate Monitor incorporates the very latest digital
technology from Timex with fitness methodologies used by fitness experts and
personal trainers. As the world leader in sports timing devices, Timex has
created a digital fitness system that combines the digital accuracy de\
manded by
world-class athletes with features anyone at any age can use to stay “\
fit for life.”
Note: This manual may describe features or functions that are not availa\
ble on all models.
Resources on the Internet
The Timex web site (www
.timex.com) is an excellent source of information
to help you get more out of your Timex®Digital Heart Rate Monitor
purchase. Resources to check on the Timex site include:
www
.timex.com/hrm/For more information on Timex Digital Heart Rate Monitors, including
product feature listings and simulations.
www
.timex.com/fitness/For fitness and training tips using the Timex Digital Heart Rate Monitors. 
Note: Always consult your physician before beginning or modifying an exe\
rcise program. 
						

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How This Manual Is Organized
We’ve divided this manual into four main sections:
• Overview —  General descriptions of the buttons, features and display.
• Using Your Heart Rate Monitor —  Describes how to combine your watch with a Heart Rate Monitor (HRM)
to obtain, measure and review heart rate information.
• Modes and Features —  Simple, step-by-step walkthroughs of how to use watch modes and
features.
• Usage Examples —  Real-world scenarios that show you how to make your Timex
®watch an
integral part of your workout activities.
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Overview
Display Information
TOP LINE - Top one-third of
the display, used for
information such as lap
times, day/date, HRM
information and flags.
In some modes information
displayed on these two
lines can be swapped based on your preference.BOTTOM LINE - Bottom
two-thirds of the display,
used for information such
as time of day, lap/split
time, HRM information 
and flags.
FLAGS  - Appear around the
display to reflect the
current mode, or to indicate an activity occurring in thebackground. For example,
the stopwatch flag indicates the Chronograph or
Stopwatch feature is
actively timing your laps.  
						

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The 30-Lap Model
STOP/RESET/SET Button –
Stop or reset the
Chronograph or Timer; hold
to begin setting.INDIGLO®Button –
Illuminate the watch display.
HEART RATE Button –
T urn the Heart Rate
Monitor on or off; also,
change the HRM data
format when the Heart
Rate Monitor is on.
MODE Button– Press and
release to go to the next mode.
START/SPLIT Button –  Start Chronograph or Timer; peek
at the second Time Zone in Time of Day.
SET/RESET  - Reset the
T iming feature; hold to
begin setting.
The Fitness Model
HEART RATE Button – Turn
the heart rate monitor on or
off; change HRM data
position when heart rate
monitor is on.
START/STOP Button –Start or stop the Timing feature.
INDIGLO®Button –
Illuminate the watch display.
MODE Button– Press and
release to go to the next mode. 
						

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Using Your Heart Rate Monitor 
When combined with a heart rate sensor, your sport watch becomes part of
an overall fitness system. The heart rate sensor records your heart ra\
te and
transmits the data to the watch. You simply glance at the watch during
exercise/training to make sure you are in the desired heart rate zone to
maintain or improve your fitness level (see any fitness guide for t\
arget
heart rate zones). If set, an out-of-zone alert automatically sounds if\
 your
heart rate leaves the selected zone.
This section describes how to:• Set up your watch to work with a heart rate sensor 
• Set your watch to track your heart rate against a selected heart ra\
tefitness zone 
• Record and review heart rate information
Setting Up Your Watch to Work with a Heart Rate Sensor 
1.  Put the heart rate sensor on your chest.  For detailed guidelines on how
the heart rate sensor should be worn, refer to the Fitness Sensor User
Guide that came with it. The instructions in this section assume the hea\
rt
rate sensor is being worn as recommended.
2.  Start the Heart Rate Monitor system. In TIME OF DAY, TIMING,
CHRONO or TIMER modes, press HEART RATE. 
A flag showing the outline of a heart appears as the watch searches for a
heart rate sensor signal. When the watch begins receiving a signal, the
outlined heart becomes solid and begins pulsing.
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Flags in the Display
Y our watch can convey a lot of information at a glance while occupying
only a small space on your wrist. Here is an overview of the flags (small
graphic symbols) that appear on the display:
Alarm is armed.
T imer is running (30-Lap Model) or TIMING Mode is counting
down to zero (Fitness Model).
Chrono is running (30-Lap Model), or TIMING Mode is
counting up from zero (Fitness Model).
Hourly chime is set.
Searching for HRM data from chest sensor.
HRM data is being received from a heart rate sensor. 
						

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Figure 2.1 –  Heart Rate Monitor Display Formats
Heart Rate Over Time
Heart Rate Only
Time Over Heart Rate
No Heart Rate Information
TIP: Press HEART RATE to cycle through display formats
while heart rate monitor is on.
To   ensure a clear signal, stand at least six feet away from anyone else
using a sensor.
Whenever you move into TIMING, CHRONO or TIMER modes, the watch
automatically looks for a transmitter signal for 15 seconds. If no signa\
l is
found, the watch stops looking for signals until you push the  HEART RATE
button again.
3.  Read your heart rate. When the watch establishes contact with the
transmitter, your heart rate (shown in beats per minute) is displayed.
To   turn the monitor off, press and hold  HEART RATE.
Viewing Heart Rate and Time Information
The HRM display can be formatted in four different ways. Use the  HEART
RATE  button to cycle through the choices. For example, when using the
HRM in CHRONO or TIMER Modes, the heart rate will be displayed in the
top line, and the CHRONO or TIMER Mode count in the bottom line. Press
the  HEART RATE button to cause these values to swap places. You may
also choose to display only heart rate information, or no heart rate
information at all. (See Figure 2.1 following paragraph below.)
HRM Setup Mode
This mode allows you to set up a target heart rate zone for exercise. A
target zone consists of a lower and upper heart rate limit. You may select
one of the preset zones, or manually set values for customized zones of
your choosing. When your heart rate drops below the lower limit, or
exceeds the upper limit of your zone, an optional alarm sounds. While yo\
u
may use the heart rate monitor without selecting a target zone, config\
uring 
						

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START/SPLIT Button –
( START/STOP for
Fitness Model) - Press to toggle the ON/OFFflag, which indicates whether the out-of-zone alert has been
activated/deactivated.
Figure 2.2 –  Default Settings for HRM Setup Mode
STOP/RESET/SET Button –
( SET/RESET for Fitness Model)
- Press to enter the setting
state for HRM Setup Mode.
HEART RATE Button –
Press to select a target
heart rate zone. In this
example Zone 3 is your
target heart rate zone.
The selected zone is
based on a Maximum
Heart Rate (MHR) of
165; setting a different
maximum rate changes
the zone’s range.
this feature first is highly recommended.  It helps you stay within yo\
ur
desired zone and maximize your fitness program.
T arget Fitness Zones
The lower and upper heart rate limits for target fitness zones are bas\
ed on
the Maximum Heart Rate (MHR) value. Table 2.1 illustrates the formula used
by the watch to calculate the lower and upper heart rate limits for each\
 zone.
T able 2.1:  Fitness Zones
It’s important that you set a Maximum Heart Rate value because the five
automatic target zones are based upon that value. You can determine your
rate either through controlled testing or by one of many estimation
methods.  One widely used method is to subtract your age from 220. Note,
however, that methods like this may yield inaccurate results because
maximum heart rate depends on physiological factors besides age, such as\
fitness level and genetic make-up.
ZONE Lower Limit  Upper Limit
5❘90% MHR❘100% MHR
4❘80%❘90%
3❘70%❘80%
2❘60%❘70%
1
❘50%❘60% 
						

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Entering your Weight and Maximum Heart Rate 
1. Press  MODE until you get to the HRM SETUP Mode. Next press
STOP/RESET/SET to enter the setting state. The currently selected zone
begins to flash. (For the Fitness Model, press SET/RESET.)
2. Press  START/SPLIT (+) or HEART RATE (-) to cycle through the preset
target zones as well as the MANUAL setting. (For the Fitness Model,
press  START/STOP (+) or HEART RATE (-).) Each zone, including the
default lower and upper heart rate limits, will be flashing.
3. Press  MODE (NEXT) to move through the values that define your body
weight and maximum heart rate (MHR) settings. Press START/SPLIT (+)
or  HEART RATE (-) to increase or decrease values. (For the Fitness
Model, press START/STOP (+) or HEART RATE (-).) Body weight is used
in calculating the number of calories burned.
NOTE:  When specifying the weight setting, press 
START/SPLIT (+)  to toggle between pounds and kilograms.
NOTE: Your target zones are customized once you complete the
HRM Setup.
Figure 2.3 – Setting V alues in HRM Setup Mode
MODE (NEXT) Button–Press
to cycle through weight and
maximum heart rate settings when customizing a heart rate zone. 
HEART RATE (-) Button –
Press to cycle through the
target heart rate zones. 
START/SPLIT (+) Button – (START/STOP (+)for Fitness Model) - Press to cycle upward through
the preset and manually set target heart rate zones. When setting the we\
ight value, press to toggle between pounds (LB) and kilograms (KG).
STOP/RESET/SET
(DONE) Button–
(SET/RESET (DONE) for
Fitness Model) - Press
when done to save your
settings.
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2. Press  START/SPLIT (+) or HEART RATE (-) to cycle through the preset
target zones until you reach the MANUAL setting, which will be flashin\
g.
(For the Fitness Model, press START/STOP (+) or HEART RATE (-).) 
3.  Press  MODE  (NEXT) to cycle through the numbers that define your upper
heart rate limit, lower heart rate limit, weight, and maximum heart rate\
 (MHR)
settings. Press START/SPLIT (+) or HEART RATE (-) to increase or decrease
numbers. (For the Fitness Model, press START/STOP (+) or HEART RATE (-) .)
When each digit is set, press MODE(NEXT) to move to the next one.
Use of a preset target heart rate zone will reset your entry for the “manual”
target zone to the original factory setting.
4. Press STOP/RESET/SET (DONE) to save your settings and exit the HRM
SETUP Mode. (For the Fitness Model, press SET/RESET (DONE).)
Reviewing HRM Information
Y ou can use your watch to review HRM information, including average,
minimum and peak heart rates, the amount of time your heart rate is with\
in
your target zone, and the number of calories burned.  As a fitness
yardstick, you also can see how much your heart rate declines over a pre\
-
set period. For details refer to the REVIEW and RECOVER Modes.
4. Press 
STOP/RESET/SET (DONE) to save settings and exit. (For the
Fitness Model, press SET/RESET (DONE).)
Selecting a Target Zone
To   select a target heart rate zone based on your maximum heart rate:
1. Press MODE  until HRM SETUP appears. 
2. Press  HEART RATE to cycle through the preset target zones (as well as
the MANUAL setting). Each preset zone, including the default lower and
upper heart rate limit, is displayed.
When you leave HRM SETUP mode, the watch will use the zone you have
selected for all of its HRM-based statistical calculations.
Setting the “Manual” Target Zone 
1. While in HRM SETUP mode, press  STOP/RESET/SETto enter the setting
state. The currently selected zone begins to flash. (For the Fitness \
Model
press  SET/RESET.)
NOTE:  Press START/SPLIT  to toggle the out-of-zone alert ON or
OFF. (For the Fitness Model, press START/STOP).
NOTE: Changing your weight setting during a workout will cause
an inaccurate calorie calculation. 
						

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interference or brief jamming of the signal. If this occurs, the watch
suspends the flashing of the heart. Usually the problem resolves itsel\
f
and the flashing resumes. If the interruption continues, the watch
alerts you with the error message described below.
The message “NO HRM DATA” appears on the display. 
This error message is displayed if the watch is not receiving regular he\
art
rate updates from the sensor. However, as long as the sensor is on the
chest, its pads are wet, and the battery in the transmitter is not weak, the
watch will usually recover without intervention on your part. If it does not
recover, try the following: • The sensor pads on the chest transmitter may have lost contact with\
your chest for a few seconds. Be sure the transmitter is snug on 
your body.
• The sensor pads may be dry. Liberally moisten them and readjust the chest transmitter if necessary.
• The battery in the chest transmitter may be weak and need replacing. (See instructions in the Fitness Sensor User Guide for battery
replacement.)
Tr
oubleshooting HRM-related Problems
T roubleshooting advice for common problems:
I’m having trouble getting a first reading, OR the heart rate numbe\
rs
appear to be incorrect during operation. • Liberally reapply moisture to the textured contact pads on the back\
 ofthe heart rate sensor.
• Tighten the chest strap until it fits snugly and makes good contact with the skin. Make sure the sensor is secure against your skin and is
placed with TIMEX facing up.
• Move away from other heart rate sensors and other sources of radio signals and static electricity such as exercise equipment and other
electrical machinery.
• Wait a couple of minutes and press  HEART RATEagain.
Sometimes I see dashes on the display bracketing my heart rate, OR the
heart rate displayed remains unchanged for an extended period of time.
What does this mean?
• This usually indicates that either the sensor pads need moisture or\
 thechest unit is not snug on your chest, causing poor electrical contact
with your skin. Moisten the sensor pads and adjust the transmitter so
that both pads are making good contact with your chest.
Sometimes the heart stops flashing briefly. • As long as the heart is flashing, the watch is receiving a clear \
signalfrom the monitor. As with any radio system, there may be occasional