Timex Ironman Bodylink Full Size User Manual

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38 For Interval Timer Mode, you can set the following values:
Warm up (set target heart rate zone and time)
Intervals 1 through 4 (set target heart rate zone and time)
Number of Reps (does not include warmup or cool down
intervals)
Cool down (set target heart rate zone and time)
O p e r a t i n g   I n t e r v a l   T i m e r   M o d e
Use these steps to operate the interval timer for a workout.
1. Press  MODEuntil Interval Timer Mode appears.
2. Press  START\bSPLIT to begin timing.
3. Press STOP\bRESET to stop timing when you want to take a break
or you reach the end of your activity.
4. Press  START\bSPLIT to continue timing or
5. Press and hold  STOP\bRESETto reset the chronograph display 
to zero.
H e a r t   r a t e   t a r g e t   z o n e s   a n d   a l e r t s  
During the setting process, you have the option to use one of the
five standard, three custom, or a unique heart rate target zone alert
for each interval. You may also choose to use no target zone alert.
While you run the interval timer, the target zone alert settings you
select will override the heart rate target zone alert you set in
Configure Mode (see page 55). 
S e t t i n g   u p   a n   i n t e r v a l   w o r k o u t
1. Press and hold the  SETbutton until the word SET briefly appears on
the display. The setting screen will appear with the word WARMUP
flashing.
2. Press 
(DISPLAY) or (STOP\bRESET) to review settings for
each workout interval. Settings include WARMUP, INTVL 1 – 4, #
OF REPS, and COOLDOWN.
3. Select an interval to set and press  SELECT (SET\bFORMAT). Press
\b  (DISPLAY) or  (STOP\bRESET) to select one of five preset or
three custom heart rate zones. You can also select no target zone or a
manual target zone alert for this interval only. Once you choose your
zone, press  SELECT (SET\bFORMAT).
If you did not select MANUAL in step 3, go to step 5. 
4. Set the upper and then the lower heart rate values for the MANUAL zone. Press \b  (DISPLAY)or (STOP\bRESET) change the values
and  SELECT (SET\bFORMAT) to move through the digits. When
you finish setting the limits, press  SELECT (SET\bFORMAT).
5. Press \b  (DISPLAY) or  (STOP\bRESET) to change the time values
and  SELECT (SET\bFORMAT) to move through hours, minutes,
and seconds. If you set an interval to zero (00:00:00), the Watch will
automatically skip this interval during your workout.
6. When you scroll past the final value in the interval time, the Watch automatically advances the next interval (or # OF REPS if setting
the WARMUP or COOL DOWN intervals). Repeat steps 2 to 5 to set
all intervals and reps for the selected workout.
7. Press  DONE (MODE) to save your workout and complete the
setting procedure.
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I n t e r v a l   M o d e   t i p s   &   t r i c k s
You can set the Watch to take a split when an interval ends by using
SYNC TIMER & CHRONO (see page 61). This will override the
auto split function and allow you to have a record of your
performance for each interval.
I n t e r v a l   M o d e   e x a m p l e
For cross training purposes, you decide to add a onehour spin
class to your workout routine one time per week. You decide to
use Interval Mode to help you track both time and heart rate for
your class. You set up WKOUT 1 as follows: WARMUP for 5
minutes with NO TZ (indicating no heart rate goal), INTVL 1 for
5 minutes at Z4: 156 – 175 (in beats per minute), INTVL 2 for 1
minute in Z3: 136 – 156, INTVL 3 for 10 minutes in Z4 and
INTVL 4 for 2 minutes in Z3. You then set the # OF REPS to 3,
indicating you want to repeat INTVL 1 through INTVL 4 three
times. Finally, you set the COOL DOWN to 5 minutes with NO
TZ. This entire workout takes you approximately 60 minutes and
helps you track both time and endurance goals.
However, the setting for the alert type (AUDIBLE, VISUAL, 
or NO ALRT) in Configure mode will still operate while you run 
the interval timer. The Watch only ignores the limit settings.
Keep in mind that these settings affect the target zone alert only.
The target zone alert settings used in the interval timer do not
affect the heart rate statistical data tracked and displayed in
Summary Mode.V i e w i n g   p e r f o r m a n c e   d a t a   i n   I n t e r v a l   T i m e r   M o d e
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing  DISPLAY.For Interval Timer Mode, viewing options
include:
Heart Rate: Current heart rate expressed as either percent of
your maximum heart rate (PERCENT) or beats per minute
(BPM)
Speed: Current velocity
Pace:Current velocity, expressed in minutes per selected
distance unit, such as miles or kilometers
Distance: Distance traveled since you began operating the
interval timer
Altitude: Current height above sea level
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V i e w i n g   p e r f o r m a n c e   d a t a   i n   L a p   D a t a   M o d e
When using the Fitness Sensors with your Watch, you can scroll
through performance data for each lap of your workout by pressing
and releasing  DISPLAY.For Lap Data Mode, viewing options
include:
Lap and Split Time: Lap time includes data for each segment of
your activity, and split time shows data for the overall activity.
Lap Average Heart Rate and Time in Average Heart Rate: Average heart rate displays the average heart rate for the lap, and
time in average heart rate shows how much time during the lap
you spent at the average heart rate.
Lap Average Speed: Average velocity for the period that
chronograph has been running
Lap Average Pace: Average perminute speed for the period
that chronograph has been running
Lap Distance: Distance traveled for the lap
Lap Altitude:Altitude displays the height above sea level at the
end of your lap
Lap Elevation Change: Elevation is the net change in altitude
during the lap
L a p   D a t a   M o d e
Lap Data Mode allows you to review stored lap information for
time and heart rate information. To record lap data, you must run
the chronograph in one of the chronograph modes. 
When you use Lap Data Mode, each recalled lap will display three
lines of data. The lower line will show the lap number labeled RCL
(for recall) for each lap you stored in the chronograph.
Access this information using these steps.
1. Press  MODEuntil the Lap Data Mode appears.
2. Press 
(DISPLAY) or (STOP\bRESET) to navigate through
data for each lap.
data value
data value
INDIGLO®
nightlight
To Summary
Mode or hold  for time
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S u m m a r y   M o d e
Summary Mode allows you to review overall information recorded
by the chronograph for your most recent activity. Data does not
update while displayed.
S u m m a r y   M o d e   t e r m i n o l o g y
Zone: A predetermined heart rate range for your activity.
Recovery: A measure of your level of fitness and fatigue based on
rate at which your heart rate drops over a short period of time after
strenuous exercise. For further information, refer to  \beart Zones®
Tools for \fuccess.
O p e r a t i n g   S u m m a r y   M o d e
1. Press  MODEuntil the Summary Mode appears.
2. Press 
(DISPLAY) or (STOP\bRESET) to navigate through
summary data.
data value
data value
INDIGLO®
nightlight
To Basic Timer
Mode or hold 
for time
L a p   D a t a   M o d e   t i p s   &   t r i c k s
Once you restart the chronograph from zero for your next activity,
you erase lap data from your previous activity.
If you want to view information for your entire activity refer toSummary Mode in the next section.
If you have activated SYNC TIMER & CHRONO (see page 61)then your lap data is equivalent to your performance for each
interval.
L a p   D a t a   M o d e   e x a m p l e
You love to ride your bike, but you just finished a long ride and
you are exhausted! In your exhaustion, you forget to look at the
lap data for your ride and you reset the chronograph to zero. You
think you have lost your data, but then you remember. You can
still view lap data for your ride, as long as you do not restart the
chronograph first.
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46 S p e e d
Average Speed:
Your average speed calculated by dividing
distance by time.
Maximum Speed: Your quickest speed.
Average Pace:Your average speed expressed as minutes per
distance unit traveled.
Best Pace: Your fastest time traveled per minute.
While Average Speed and Average Pace are the same value
expressed two different ways, Best Pace and Maximum Speed are
not. Best Pace is determined by analyzing all the pace values of
your activity; Maximum Speed is the fastest speed calculated by
the GPS 3D Sensor during your activity. While closely related,
these two values are not equivalent and may not agree.
D i s t a n c e
Event Distance: Your accumulated distance traveled during the
activity while the chronograph was running.
Odometer: Your accumulated distance traveled since you last
manually reset the odometer. Since the odometer does not
operate in conjunction with the chronograph, you can use this
feature to track accumulated distance over several workouts.
V i e w i n g   p e r f o r m a n c e   d a t a   i n   S u m m a r y   M o d e  
If you do not use your Fitness Sensors, the only information you
can view in Summary Mode is the total time for your activity while
the chronograph was running. Total time is equivalent to split time
in Chronograph Mode. 
When using the Fitness Sensors with your Watch, you can view
performance data for the following five data groups:
H e a r t   R a t e
Average Heart Rate: Your average heart rate calculated over
the period the chronograph was running.
Peak Heart Rate: The highest recorded heart rate during your
activity.
Minimum Heart Rate: The lowest recorded heart rate during 
your activity.
Time in Zones: Taking into account your total workout time,
the Watch displays how much time you spent in each of the
heart rate zones during your activity, including all five preset
zones, all three custom zones, and below Zone 1 (sometimes
referred to as “Zone 0”) (refer to “HRM settings” on page 57 for
information on setting up this feature).
Average Heart Rate in Zones: The average heart rate in each
of the heart rate zones, including all five preset zones, all three
custom zones, and below Zone 1.
Recovery: Your heart rate change over a selected period 
of time recorded at the end of your activity (refer to “Recovery”
on page 58 for information on setting up this feature).
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S u m m a r y   M o d e   e x a m p l e
Recently, you have decided to focus on your heart rate during your
workouts. In Configure Mode, set your maximum heart rate at
195 BPM. When you finish any of your workouts (whether
running, biking, swimming, or any other type of activity), you can
refer to Summary Mode to review your heart rate information.
This information includes your average, peak, and minimum
heart rates as well as average heart rate and time spent in each of
the heart rate zones. Using this feature will help indicate the
levels at which you worked your heart throughout your workout
and serve as an indicator of whether or not you need to adjust the
intensity of your workout.
T i m eEvent Time:
The total time for your activity while the
chronograph was running. Event time is equivalent to split time
in the chronograph modes.
G P S
GPS Battery Level: The current voltage level for the GPS 3D
Sensor displayed in bar graph format. You must be receiving
data from the GPS 3D Sensor to view this information. When
the graph displays only one segment and you see the battery
icon on the Watch display, you should change the battery.
S u m m a r y   M o d e   t i p s   &   t r i c k s
Once you restart the chronograph from zero for your next
activity, you erase summary data from your previous activity.
If you are wearing the HR Sensor, you can initiate a recoverycalculation while in Summary Mode by pressing and holding
START\bSPLIT while viewing your recovery data.
If you want to view information for each segment of your activity
refer to Lap Data Mode in the previous section.
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50 For Timer Mode, you can set the following values:
Time (hours, minutes, seconds for up to 99 hours, 59 minutes,
and 59 seconds)
End action (STOP, REPEAT, or CHRONO)
O p e r a t i n g   t h e   t i m e r  
1. Press  START\bSPLIT to start the timer countdown.
2. Pause the countdown by pressing  STOP\bRESET.You may resume
the countdown by pressing  START\bSPLITagain, or reset the timer
by pressing and holding  STOP\bRESET.
3. When the timer reaches zero, a brief alert sounds.
4. The timer will stop after the alert if set to  STOP
OR 
the timer will begin another countdown if set to  REPEATand
continue until you press  STOP\bRESET.
The lower line of the display will show RPT and a number (for
example, RPT 2). RPT indicates the timer is repeating and
the number indicates how many times the timer has cycled
through the repeat countdown. You will also see the repeat
icon, indicating the timer is set to repeat.
OR
The timer will switch to Chronograph, Vertical, or Finish Mode if set to one of those modes. You will see the switch mode
icon, indicating the timer will switch modes at the end
of the countdown. 
B a s i c   T i m e r   M o d e
Basic Timer Mode allows you to set a fixed time from which the
Watch counts down to zero (for example, 10, 9, 8, …). You can set
the timer to stop, repeat or switch to Chronograph, Vertical, or
Finish Mode after the countdown.
S e t t i n g   t h e   t i m e r
1. Press  MODEuntil Basic Timer Mode appears.
2. Press and hold the  SETbutton until the word SET briefly appears on
the display, followed by a flashing value. 
3. Set the first value by pressing \b  (DISPLAY)or  – (STOP\bRESET).
4. Press  SELECT (SET\bFORMAT) to move to the next value to set.
5. Repeat steps 3 and 4 for all the values that need adjustment.
6. Press  DONE (MODE) to save your changes and complete the setting
process.
Set timer
Stop or reset
the timer
INDIGLO®
nightlight
Start the
timer
To Alarm 
Mode or hold
for time
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A l a r m   M o d e
You can use your Watch as an alarm clock for up to five separate
alarms. When you set an alarm, the alarm clock icon appears
in Time of Day Mode. You can set an alarm to ring at the
same time every day, or only weekdays, weekends, or even
only one time (useful for appointment reminders).
When the Watch reaches a scheduled alarm, the alarm tone sounds
and the INDIGLO® nightlight flashes for a period of 
20 seconds. You can silence the alarm during this period by
pressing any button on the Watch, or, if you do not silence the
alarm before the alert finishes, a backup alarm will sound after
five minutes.
alarm
Set alarm
alarm
INDIGLO
nightlight
Turn alarm  ON or OFF
To Configure
Mode or hold for time
B a s i c   T i m e r   M o d e   t i p s   &   t r i c k s
You can press  MODEwithin Timer Mode to switch the
display to another mode without disrupting the operation 
of the timer. The timer icon will appear indicating timer
operation. 
The timer will only switch to Chronograph, Vertical, or Finish
Mode if you reset the chronograph to zero and turn off Sync
Timer & Chrono (see “Handsfree settings” on page 60).
B a s i c   T i m e r   M o d e   e x a m p l e
As part of your overall health plan, you decide to take a 30minute
walk during your lunch hour two times a week. To help keep
track of time so you do not return late from your lunch hour, you
set the timer to 15 minutes and then set it to repeat one time.
After 15 minutes the Watch beeps telling you to begin walking
back to your office. Since you set the timer to repeat, the Watch
begins timing another 15 minute session helping you track how
much time you have to return to your office.
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Alarm time (hours, minutes and AM\fPM if the time is set to 
12hour format).
Alarm status (OFF or ON). You can also press  START\bSPLITto
switch the alarm status. 
Note that if you change any alarm settings, you automatically turn
on the alarm.
C o n f i g u r e   M o d e
Use Configure Mode to set options that enhance the performance
of other Watch modes, for the following six setting groups:
HRM settings: Heart rate settings allow you to set target zones
for your heart rate.
S+D settings: Speed and distance settings affect the Watch
response to data received from the GPS 3D Sensor.
Altitude settings: Altitude settings configure target altitude and
set smoothing and ascent rate calculations. 
Option
Select an item
Option
INDIGLO®
nightlight
Activate a
Quick Set Press when
done viewing
options
S e l e c t i n g   a n   a l a r m
You can use the Watch to set and store up to five alarms labeled
ALM1 though ALM5
1. Press  MODEuntil Alarm Mode appears.
2. Press 
(DISPLAY) or (STOP\bRESET) to choose the alarm
you want to set (ALM1 through ALM5).
S e t t i n g   a n   a l a r m
1. Press  MODEuntil Alarm Mode appears. 
2. Press and hold the  SETbutton until the word SET briefly appears on
the display, followed by a flashing value. 
3. Set the first value by pressing \b  (DISPLAY)or  – (STOP\bRESET).
4. Press  SELECT (SET\bFORMAT) to move to the next value to set.
5. Repeat steps 3 and 4 for all the values that need adjustment.
6. Press  DONE (MODE) to save your changes and complete the setting
process.
For Alarm Mode, you can set the following values:
Alarm type (WEEKDAYS, WEEKENDS, ONCE, or DAILY). 
A DAILY alarm will ring every day at the selected time, 
a WEEKDAYS alarm will ring Monday through Friday at the
same selected time, a WEEKENDS alarm will ring Saturday and
Sunday at the same selected time, and a ONCE alarm will only
ring one time at the selected time and then automatically 
turn off.
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7. Press  DONE (MODE) when you have finished setting an option
within a setting group.
8. Press  DONE (MODE) again to return to the setting group level.
H R M   s e t t i n g s
Prior to configuring your heart rate settings, refer to  \beart Zones®
Tools for \fuccess for information on the importance of tracking
your heart rate and how to determine your maximum heart rate.
Then, configure the following heart rate settings:
TZ zone and alert: You may select from one of five preset heart
rate zones (labeled Z1 to Z5) or three custom heart rate zones
(labeled C1 to C3). You may also choose whether or not to have
the Watch alert you if your heart rate goes outside of your target
zone. Options for alerts include NO ALRT, AUDIBLE, or SILENT. 
NO ALRT turns off the alert completely, SILENT warns you with
a visual indication (an up or down arrow on the Watch display) if
you go above or below your target heart rate zone, and AUDIBLE
combines a warning melody with the visual alert. You will hear an
ascending melody if you go above your zone and a descending
melody if you go below your zone. 
Custom zones: You may set the upper and lower target zone
number or percentage (depending on how you choose to show
your heart rate) for up to three custom heart rate zones, labeled
CUSTOM 1, CUSTOM 2, and CUSTOM 3. 
Handsfree settings:
Handsfree settings provide options to
configure the Watch to operate automatically in conjunction with
the GPS 3D Sensor.
Watch settings: Watch settings provide options for customizing
the general operation of the Watch, including hiding data 
or modes.
Unit settings: Unit settings allow you to determine distance 
(for example miles versus kilometers) and heart rate (beats versus
percentage) display units.
O p e r a t i n g   C o n f i g u r e   M o d e
Unlike other setting functions in the Watch, Configure Mode
includes a menu hierarchy for the setting groups.
1. Press  MODEuntil Configure Mode appears.
2. Press 
(DISPLAY) or (STOP\bRESET) to move to the next or
previous setting group.
3. Press  SELECT (SET\bFORMAT) to enter a setting group.
4. Press 
(DISPLAY) or (STOP\bRESET) to navigate through
the options within a setting group.
5. Press  SELECT (SET\bFORMAT) to select an option within a 
setting group. This may allow you to change a setting or take you 
to another level.
6. Press \b  (DISPLAY) or  (STOP\bRESET) to set the option within 
a setting group.
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