Timex Ironman 30Lap HRM User Manual

							19
18
STOP/RESET/SET (DONE) –
(SET/RESET (DONE) for
Fitness Model) – Press to
save changes and exit.
Button Operation When Setting
MODE Button (NEXT) – Move
to the next value to set.HEART RATE Button (–) –
Decrease the flashing value.
START/SPLIT (+) -  (START/STOP (+)for Fitness
model) – Increase the flashing value.
Modes and Features 
This section describes the modes and features available on your watch. A\
mode gives you access to a specific area of your watch’s operation. For
example, you enter the ALARM Mode to set an alarm to sound at a specifi\
c
time. 
Y our watch has several features that can be accessed by pressing the
MODE button. Pressing the MODE button cycles through all the modes
available within your watch. 
T able 3.1:  Mode Summary
30-Lap Model Fitness Model
TIME OF DAY❘TIME OF DAY
CHRONO❘TIMINGTIMER❘
RECOVER❘RECOVER
REVIEW❘REVIEW
HRM SETUP❘HRM SETUP
ALARM
❘ALARM 
						

							21
When setting HOURS in the12-hour format, change the AM or PM setting
(indicated by “A” or “P” on the display) by increasing the\
 number of hours
past “12.”
When setting SECONDS, pressSTART/SPLIT (+)or HEART RATE (-) to set
them to zero. This is useful for synchronizing the watch to a time refer\
ence.
(For the Fitness Model, press START/STOP (+) or HEART RATE (-) .)
3. When finished, press STOP/RESET/SET (DONE) to save your selections
and exit the TIME OF DAY Mode. (For the Fitness Model, press
SET/RESET.)
Peeking at a Second Time Zone
The 30-Lap Model allows you to keep track of time in two time zones
(identified as T1 and T2). You may “peek” at the second zone by pressing
the  START/SPLIT  button for two seconds while in TIME OF DAY Mode.
Release the button to return to your primary time zone. To swap time zone
settings, hold the button for four seconds. 
TIP:  The watch skips over February 29.  To accommodate leap
years, set the date manually on February 29 to “February 29.”
The watch will roll over to March 1 the next day. 
NOTE: Y ou can set your watch to generate a chime melody on
the hour by setting the HOURLY CHIME feature to ON.
TIME OF DAY Mode
Y our watch will display the time, date and day of the week. 
Setting the Time of Day 
1. Press and hold  STOP/RESET/SET  firmly for two seconds. (For the
Fitness Model, press and hold  SET/RESET.) “HOLD TO SET” appears. If
you continue to hold down this button, “SET TIME” appears.
The 30-Lap Model allows you to set the time of day for two different tim\
e
zones. When you begin setting the time, the “1” flashing in the \
lower right
of the display indicates the primary time zone. Press  START/SPLIT (+)or
HEART RATE (-) to select the primary (1) or secondary (2) time zone. Then
press  MODE (NEXT) to begin setting the time as described above. 
2. Press  MODE (NEXT) to set: 
HOURS  ➤ MINUTES  ➤ SECONDS  ➤ DAY OF THE WEEK  
➤ MONTH  ➤ DATE  ➤TIME FORMAT (12- or 24-hour) 
➤ DATE FORMAT (Month-Day or Day-Month)
➤ HOURLY CHIME (on or off)  ➤ BUTTON BEEP (on or off). 
The value to be changed will be flashing.  Press  START/SPLIT (+)or
HEART RATE (-) to increase or decrease values. (For the Fitness Model,
press  START/STOP (+) or HEART RATE (-).) Hold the buttons down to
advance more quickly. When each value is set, press MODE (NEXT) to
move to the next value.
20 
						

							23
You can switch to any other mode, such as TIME OF DAY, while the
CHRONO Mode is running. A stopwatch flag indicates that CHRONO Mode
is running in the background. 
Chronograph Display Options
If you are not using a heart rate sensor, the watch displays both lap and
split times (after you have taken your first split). To select which time is
displayed in the lower display line, press and release  STOP/RESET/SET
when the Chronograph is reset (00.00.00) but before you begin timing l\
aps.
If you are using the heart rate sensor, the watch displays heart rate
information in addition to the Chronograph time. You may choose to view
either lap or split time as well as heart rate data. For heart rate data\
 display
options, see pages 8–9 and Figure 2.1, on formatting the display when\
 the
HRM is active. 
Using the Chronograph
1. Press MODE  until CHRONO appears. 
2. Press START/SPLIT to begin timing. 
3. Press START/SPLIT  while CHRONO Mode is running to take a lap/split. 
This stores the current lap and split data and starts a new lap. The wat\
ch
briefly shows the lap and split times you just recorded as well as the\
 lap
number.  If you are viewing HRM data, the watch next displays heart rate
information for the lap.  (Instructions continue on page 25)
CHRONO Mode (30-Lap Model only)
The CHRONO Mode is the main “workout” mode in your watch. It provi\
des
a stopwatch for recording the elapsed time for 30 readings, such as a la\
p,
in a single event, as well as other information for an entire event up t\
o 100
hours in duration. Data for up to 30 readings may be stored including th\
e
lap number, the individual lap time and the total elapsed split time.
When the heart rate sensor is active, CHRONO Mode tracks three pieces of\
statistical data:
• The amount of time your heart rate is within the target zone whileCHRONO Mode is running
• The average heart rate for the period that the HRM system was activ\
e and CHRONO Mode is running
• The peak and minimum heart rate for the period that the HRM system was active and CHRONO Mode is running
Data accumulation stops if you stop the Chronograph while the HRM
system is active and resumes when you restart the Chronograph. If the
Chronograph is allowed to run out while the HRM system is running, the
HRM shuts off automatically and data accumulation ceases.
NOTE:  Throughout this section we will talk about “laps” and
“splits.” “Lap time” is the time for each segment (lap) of\
 an event.
“Split time” is the total elapsed time since the start of the even\
t.
22 
						

							25
It then returns to the running CHRONO Mode, which is still timing the cu\
rrent
lap/split. The watch stores data for the last 30 laps.
4. Press STOP/RESET/SET to stop timing. 
5. Press START/SPLIT  to resume timing, or press and hold
STOP/RESET/SET to reset the chronograph to zero. (Do not reset if you
wish to save the data for later review.)
TIMER Mode (30-Lap Model only)
This mode allows you to set a time from which the watch counts down to
zero. This feature is useful for fixed time events up to 100 hours. At\
 the
end of the countdown, the Timer can be set to stop, repeat the countdown,
or switch to CHRONO Mode and start the chronograph.
While the Timer is running, you can press  MODE to switch to any other
mode, such as TIME OF DAY, without disrupting its operation. An hourglass
flag appears when the Timer is active.
Setting the Timer 
1. Press MODE  until TIMER appears. 
2. Press  STOP/RESET/SET  to enter TIMER Mode set state. The hours value
will be flashing. 
3. Press  START/SPLIT (+) or HEART RATE (-) to change values. Hold the
keys down to advance more quickly. When each value is set, press
MODE (NEXT) to move to the next values (MINUTES then SECONDS).
24
Figure 3.1 – Timing  Laps/Splits with the 30-Lap Model
STOP/RESET/SET Button –
In CHRONO Mode, press to
stop or reset the
Chronograph.
HEART RATE Button –
T urn on or turn off the
heart rate monitor; also
used to change HRM
data position when heart
rate monitor is on. 
START/SPLIT Button – In CHRONO Mode,press to start the Chronograph.
CHRONO Mode DisplayFormat Example –  The
current lap time (top) and heart rate (bottom) are
displayed. The stopwatch flag appears during
timing; the solid beating heart flag indicates an active HRM. 
						

							27
TIMING Mode (Fitness Model only)
This mode has two purposes:
• It can act as either a stopwatch (count up) or a countdown timer, allowingyou to count down to or up from zero, respectively. You can record up to
100 hours worth of statistical data. 
• When used with a heart rate sensor, this mode allows you to record heart rate information. 
Y ou can leave the Timing mode while counting up or down. In TIME OF
DAY Mode a stopwatch flag indicates that TIMING Mode is counting up in
the background. An hourglass flag indicates TIMING Mode is counting
down.
Using Timing to Count Up (Stopwatch Operation)
1. Press MODE  until TIMING appears. 
2. Press  SET/RESET  until “00.00.00” appears. If you enter Timing Set
mode accidentally, press SET/RESET (DONE) to exit the set mode.
3. Press  START/STOP (+) to begin timing. The SECONDS value begins to
count up. 
To   pause the timing, press START/STOP; press again to restart. To reset the
stopwatch to zero, press and hold  SET/RESET while TIMING is stopped.
Using Timing to Count Down (Countdown Timer Operation)
To   count down, you must first set a countdown time.
4. After the time for the countdown is correct, press 
MODE (NEXT)again to
select an ending action after the count down. Press  START/SPLIT (+)or
HEART RATE (-) to toggle between STOP, REPEAT or CHRONO.
5.  When finished, press  STOP/RESET/SET (DONE)to save the desired action.
T imer Operation
1. Press START/SPLIT  to start the Timer countdown.
2. Press STOP/RESET/SET  to stop the countdown.
3. With the Timer stopped, press START/SPLIT  to resume the countdown,
or  STOP/RESET/SET  to reset the Timer to the start time.
4. When the Timer reaches zero, it sounds an alert. The INDIGLO
®night-
light also glows so you can see the watch in the dark. 
• If the Timer was set to stop, it will be stopped after the alert.
• If the Timer was set to repeat, it resets to the start time and immediately begins another countdown. It continues repeating until
STOP/RESET/SET is pressed. The repeat count is displayed in the
lower line of the display. The watch counts up to 99 repetitions, after
which it rolls over to zero and continues.
• If the Timer was set to start the CHRONO Mode, the watch will automatically switch to CHRONO Mode and start it. CHRONO Mode
must be reset to zero to be automatically launched by the Timer.
26 
						

							29
1. If you are not in TIMING mode, press MODEuntil TIMING appears. 
2. Press and release SET/RESET  until you enter TIMING mode set state.
The HOURS digits will be flashing.
3. Set the amount of time to count down from. Press  START/STOP (+)or
HEART RATE (-) to increase or decrease the flashing values. Hold the
buttons down to advance more quickly. After each value is set, press
MODE (NEXT) to advance to the next values (MINUTES then SECONDS).
4. When finished, press SET/RESET (DONE) to save the countdown time.
5.  Press  START/STOP  to begin timing. The time begins to count down to zero.
To   pause the countdown, press  START/STOP; press it again to restart timing.
To   reset the count to the starting value, press  SET/RESETwhile TIMING is
stopped. Press SET/RESET  again to clear the set time to zero.
Using Timing Mode with the HRM System
When the HRM is active, the TIMING Mode keeps track of three pieces of
data related to heart rate: • The amount of time your heart rate is within the target zone while TIMIN\
G is running.
• The average heart rate for the period that the HRM function is acti\
ve and TIMING is running.
• The peak heart rate for the period that the HRM function is active \
and TIMING is running.
28
SET/RESET Button – Hold
to begin setting a time to
count up or down.
Using Timing with the Fitness Model
HEART RATE Button – Turn
on or turn off the heart rate
monitor; change HRM data
position when heart rate
monitor is on. 
START/STOP Button – Press to start or stop
the countdown.
TIMING Mode Display
Format Example –  The
countdown time (top) is displayed with the
Hourglass and Heart Rate flags. Current heart rate is displayed in the bottom. 
						

							31
30
RECOVER Mode
This mode is used with an active HRM system. It is a fitness yardstick\
 that measures
how quickly your heart rate declines from an elevated rate over a one- o\
r two-minute
countdown period. When the timer ends an alert sounds and your beginning\
 and
ending heart rates are displayed.
Using RECOVER Mode
1. Press MODE  until RECOVER appears. 
2. Press  STOP/RESET/SET  to toggle the recover time. You can choose one
or two minutes. (For the Fitness Model, press  SET/RESET.)
3. Press  START/SPLIT  to begin the countdown (For the Fitness Model,
press  START/STOP). The watch display will now show two heart rates -
your heart rate at the time you started the recovery timer in the top line
and your current heart rate in the bottom line.
4. When the alert sounds at the end of the recovery time, note the heart rate in the lower line. Subtract this value from the value in the top li\
ne;
the difference is your recovery heart rate.
5. Press MODE  to exit RECOVER Mode. 
NOTE: The watch must be receiving the heart rate signal for the
RECOVER Mode to work.
Using the RECOVER Mode
STOP/RESET/SET Button –
(SET/RESET for Fitness
Model) - Press to toggle
the recovery time between
either one or two minutes.
HEART RATE Button –
At the start of your
workout,  press to
acquire the signal from
the heart rate sensor.Bottom line 123 RE is
your current heart rate
as the RECOVER Mode timer counts down.
START/SPLIT Button – ( START/STOPfor Fitness Model) - Press
to begin the selected recovery period.
RECOVER Mode Display Format Example – Top
line HR165 is  your heart
rate at the start of the recovery period. 
						

							reached, the alarm tone sounds, the INDIGLO®night-light flashes, and the
alarm time is displayed for twenty seconds. To silence the alarm, press any
button. If you don’t silence the alarm before the alert finishes, a\
 backup
alarm will sound in five (5) minutes.
Setting an Alarm
1. Press MODE  until ALARM appears. 
2. Press  STOP/RESET/SET  to set the time of the alarm. (For the Fitness
Model, press SET/RESET.) The hour to be changed will be flashing. The
AM/PM value will also flash if the watch is set for the 12-hour displa\
y
format.
3.  Press START/SPLIT (+)  or HEART RATE (-) to increase or decrease the
hours. (For the Fitness Model, press  START/STOP (+)or HEART RATE (-) .)
Then press  MODE (NEXT) to proceed to minutes.
4. When finished, press STOP/RESET/SET (DONE) to save your settings.
(For the Fitness Model, press SET/RESET (DONE).)
To   turn an Alarm ON or OFF without entering the setting state, press and
release the START/SPLIT button while in ALARM Mode. (For the Fitness
Model, press START/STOP). Changing any Alarm setting automatically
turns the alarm ON.
32
REVIEW Mode
This mode enables you to review workout data such as lap timings. The
following information can be reviewed when a heart rate sensor is active\
and CHRONO (30-Lap Model) or TIMING (Fitness Model) are running:
• In Zone - The amount of time your heart rate was within the targetzone you specified.
• Average Heart Rate
• Peak Heart Rate
• Minimum Heart Rate (30-Lap Only)
• Total Calories Burned - Calculated from elapsed time, heart rate data and body weight.
• Chronograph lap and split times (30-Lap Only)
• Average heart rate per lap (30-Lap Only)
Reviewing Heart Rate Information
1. Press MODE  until REVIEW appears. 
2. Press  START/SPLIT (+) to advance through the HRM data (IN ZONE,
A VERAGE HEART RATE, PEAK HEART RATE, MINIMUM HEART RATE,
TOTAL CALORIES) and the stored Chrono lap data. (For the Fitness
Model, press START/STOP (+).)  Press HEART RATE (-)to cycle
backwards through the HRM data.
ALARM Mode
This mode sets an alarm to sound at a pre-set time. When the alarm is ON\
,
the alarm clock flag appears on the display. When the alarm time is
33 
						

							35
Usage Examples 
Your Timex®watch can become an important part of your daily fitness
routine. Together with a heart rate monitor, it lets you easily keep tabs on
your workout progress by timing, collecting, storing and displaying fi\
tness
data. Here are a few real-world scenarios to give you some ideas for
getting the most out of your watch.
Usage Example 1 - 
Using Your Watch to Time Laps In a Simple Workout  
Y our usual workout consists of jogging around a half-mile course.  You want
to jog five miles today, which means ten laps around the course.  Also, you
have to remember to call your teenager, who will be coming home from
school during your workout, to tell her to put the lasagna in the oven a\
t 4:15.
In this example, you’ll use the following watch modes: 
■  Setting an Alarm:   To  remind you to call your daughter, go to the ALARM
Mode and set the alarm to sound at 4:15 PM. When the alarm sounds,
press any key to silence it, then grab your phone and make the call!
30-Lap Model Fitness Model
ALARM❘ALARM
CHRONO❘TIMING
REVIEW
❘REVIEW
Global Features
These are handy features that do not directly affect mode operations. 
Auto Return to Time of Day
If you are in ALARM, TIMER, RECOVER or HRM SETUP mode but take no
action for two to three minutes, the watch automatically exits the curre\
nt
mode and returns to TIME OF DAY Mode. If you changed any settings
during that time, they are processed as if they had been completed.
INDIGLO
®Night-Light
The INDIGLO
®night-light illuminates the display to help you see in the
dark. Just press the INDIGLO Button to activate. After you release the
button, the light remains on for three (3) seconds (or for six (6) \
seconds if
you are setting values).
NIGHT MODE
®Feature (30-Lap Model only)
For NIGHT-MODE
®  feature, anybutton press illuminates the display for
three (3) seconds (or for six (6) seconds if you are setting values\
), so a
separate press of the INDIGLO Button is not required during low-light
conditions. To activate the NIGHT-MODE
®  feature, press and hold the
INDIGLO Button for 3 seconds until the watch beeps. The NIGHT-MODE®
feature will continue to stay activated for 7-8 hours, or it can be manu\
ally
deactivated by pressing and holding the INDIGLO Button again for three (\
3)
second until the watch beeps.
34 
						

							37
Usage Example 2 - 
Using Your Watch to Measure Fitness and Time a
Club Workout  
An avid spinner, you go to your health club four times a week and spin for
30 minutes each session. You like to monitor your heart rate when spinning
to maximize the workout by spending as much time as possible in your
target heart rate zone. At the end of your workout you measure how quick\
ly
your heart rate recovers during a standard one-minute recovery period. 
In this example, you’ll use the following watch modes: 
30-Lap ModelFitness Model
HRM SETUP❘HRM SETUP
CHRONO❘TIMINGTIMER❘
RECOVER❘RECOVER
REVIEW
❘REVIEW
NOTE:  Pages 32 discuss REVIEW Mode in more detail.
■ Timing Your Workout: Use the CHRONO Mode or TIMING Mode to time
your workout:
• 30-Lap Model: Go to CHRONO Mode and make sure the Chrono isreset to zero (0). Press START/SPLIT when you begin your run,
and each time you complete a lap. The watch will store the ten (10)
individual lap times. When you complete your final lap, press
STOP/RESET/SET.
•  Fitness Model: In TIMING Mode, make sure the watch is set to
count up from zero (0), like a stopwatch. Press  START/STOPwhen
you begin your run and when you complete your final lap.
•  Reviewing Your Lap Times:  During your victory walk home, you can
review the data from your workout in REVIEW Mode. If you were
using a heart rate sensor, you’ll see your heart rate statistics there
(both models), as well as all of your lap times (30-Lap Model only).\
NOTE:  Not sure how to configure TIMING Mode? See pgs. 27–29
for more information.
NOTE:  See pgs. 22–25 for more detail about using the Chrono.
NOTE: See pg. 33 for tips on setting the alarm.
36