Timex Ironman Road Trainer HRM User Manual

							
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 displaythe 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 a few 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 Digital Heart Rate Sensor. For more
information about recovery heart rate, see pages 23 to 25.
7. Press START/SPLIT to continue timing OR press and hold STOP/RESET/SET to clear the chronograph display and set it back to
zero.
17
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.
Chrono Terminology
Chronograph: The chronograph records timed segments for the
duration of your workout.
Lap: Lap time records individual segments of your workout.
Split: Split time records the total elapsed time since the beginning of
your current workout.
Taking a lap or split:  When you take a lap or split, the chronograph
records one time and automatically begins timing a new one.
16 STOP/RESET/SET
Press to pause or stop
the chrono or clear
chrono data.
HEART RATEPress to switch HRM
display views.MODEPress to move to the
next mode, or quickly
display a new lap or split.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate
NIGHT-MODE
® feature.

START/SPLITPress to begin timing, take a
lap or split, or continue timing
after a pause.

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 16 
						

							
Chrono Mode Example
Timer
Timer Mode allows you to set a fixed time from which the watch counts
down to zero (i.e., 10, 9, 8, ...).
19
Chrono Mode Notes & Tips
Press MODE to switch to Time of Day Mode while running the
chronograph. The stopwatch icon Wwill appear to indicate the
chronograph is still operating.
When you operate the watch in Chrono Mode with the Digital Heart
Rate Sensor, you will accumulate heart rate-related data in Review
Mode, including:
1. Amount of time your heart rate stays within your target heart rate zone; 
2. The average heart rate for each recorded lap; and 
3. Average, peak, and minimum heart rates for your workout.
With the chronograph running along with the Digital Heart Rate Sensor,
you can change the Chrono Mode display by pressing HEART RATE.
Choose from:
1. Lap Time/Split Time; 
2. Heart Rate/Lap Time or Split Time;
3. Lap Time or Split Time/Heart Rate; or 
4. Heart Rate only.
Without the heart rate sensor, you can change the resetchronograph
format by pressing STOP/RESET/SET.
18 START/SPLIT
Press to increase or toggle a
setting item or start or
resume timing.
STOP/RESET/SETPress to start or
complete the setting
process or pause or
reset the timer.
HEART RATEPress to decrease or
toggle the setting item
or switch display views.
MODEPress to move to
the next mode, digit
or setting group.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate
NIGHT-MODE
® feature.
Recently you heard that the run/walk method can help you increase your
overall endurance and burn more calories. This method calls for running
for a period of time followed by a short period of walking. You decide to
use Chrono Mode to help you try this method. You press START/SPLIT to
begin your run and then after 10 minutes of running you press
START/SPLIT again and walk for 2 minutes. You continue using these two
timing sequences until you have completed a 60 minute run/walk.

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 18 
						

							
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 timer reaches zero, a brief alert will sound and the INDIGLO
®
night-light will flash. Press any button to silence the alert.
5. The timer will stop after the alert if set to STOP; or the timer will be\
gin another countdown if set to REPEAT and continue until you press
STOP/RESET/SET.
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 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.
Timer Mode Notes & Tips
You can press MODE within Timer Mode to switch the display to
another mode without disrupting the operation of the timer. The timer
H or repeat  Jicon will continue to display to indicate the timer is
operating.
21
NOTE: You can press any button in any mode to silence the alert that
sounds when the timer reaches zero.
To Set the Timer
1. Press MODE until TIMER appears.
2. Press STOP/RESET/SET until SET briefly appears on the display followed by the timer with the hours value flashing.
3. Press START/SPLIT (+) to increase the values or HEART RATE (-) to decrease the value. This applies for hours, minutes, seconds and end
action.
NOTE: The end action setting allows you to choose how the timer
operates at the completion of a timing countdown. Options include
STOP or REPEAT.
NOTE: To quickly change the value being set, press and hold
START/SPLIT (+) or HEART Rate (-).
4. Press MODE (NEXT) to move to the next value for hours, minutes, and seconds 
5. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process.
To Operate the Timer
1. Press START/SPLIT to start the timer countdown. The timer  Hor timer
repeat  Jicon will appear on the display. The original countdown
20

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 20 
						

							
23

With the timer running along with the Digital Heart Rate Sensor, you
can change the Timer Mode display by pressing HEART RATE. Choose
from:
1. Set Countdown Time (Repeat Count); 
2. Heart Rate over Countdown Time; 
3. Time over Heart Rate; or
4. Heart Rate only.
Timer Mode Example
22
Recover
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.
START/SPLITPress to start or restart
the recovery timer.
STOP/RESET/SETPress to toggle
between a 1- or a 2-
minute recovery time
or to stop or reset
the recovery timer.
MODEPress to move to the
next mode.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate
NIGHT-MODE
® feature.
As part of your overall health plan, you decide to take a 30-minute
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.

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 22 
						

							
3. Press STOP/RESET/SET to toggle between a 1- or a 2-minute recoverytime.
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 1- or 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).
NOTE: The watch cannot record a recovery unless it is receiving a current
heart rate and a valid pulse from the Digital 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.
6. You can continue to initiate a 1- or 2-minute recovery period by repeating steps 2 through 4.
25
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, ifnecessary.
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
automa
ticallyafter pressing STOP/RESET/SET if the watch is receiving
data from the Digital Heart Rate Sensor.
NOTE: The watch cannot record a recovery unless it is receiving a current
heart rate and a valid pulse from the Digital 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.
24

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 24 
						

							
27
Review
Review Mode allows you to recall overall information recorded by the
chronograph for your most recent workout.
Data groupings appear in the order listed when you press START/SPLIT
(+).
Total Time:The amount of time the chronograph was running during
your workout.
Time in Zone: The amount of time during a workout when your heart
rate is between the lower and upper target zone limits you set.
26 
Average Heart Rate:
The average heart rate achieved during a
workout.
Peak Heart Rate:  The highest recorded heart rate during a workout.
Minimum Heart Rate:  The lowest recorded heart rate during a
workout.
Total Calories: The number of calories burned during a workout. This
number is dependent on the weight you entered when you set up your
Digital Heart Rate Monitor, your heart rate during the workout, and your
elapsed time.
Recovery Heart Rate:  The result of the most recent recovery heart
rate calculation.
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.
Review Mode Notes & Tips
Once you restart the chronograph from zero (the reset position) for
your next workout, you erase summary data from your previous
workout, except recovery heart rate.
START/SPLIT(+)Press to scroll forward
through activity data.
HEART RATE (-)Press to scroll
backward through
activity data.MODEPress to move to
the next mode.
INDIGLO® BUTTONPress to light the
watch, activate or
deactivate
NIGHT-MODE
® feature.

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 26 
						

							
To Set a Target Heart Rate Zone
You can choose one of the Preset Target Heart Zones or set the Manual
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.
Determine the zone you want to use by reviewing the table on page 6.
To choose a Preset Target Heart Rate Zone:
1. Press MODE until HRM SETUP Mode appears.
2. Press START/SPLIT to cycle through the target heart rate zones(labeled ZONE 1 to ZONE 5).
3. Press HEART RATE to turn the audible HR ZONE ALERT ON or OFF. If you turn on the audible alert, the watch will beep if you go above or
Without the Digital Heart Rate Sensor, you will see total time and Lap
or Split Recall in Review Mode, along with you last recorded recovery
heart rate.
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.
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.
28 29
ZoneLower LimitUpper Limit
150%60%
260%70%
370%80%
480%90%
590%100%
START/SPLITPress to select a target
heart rate zone or increase
or toggle a setting item.
STOP/RESET/SETPress to start or
complete the setting
process.
HEART RATE
Press to turn the
audible ON or
OFF or decrease
or toggle the
setting item.
MODEPress to enter or exit the
mode or move to the next
digit or setting group.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate
NIGHT-MODE
® feature.

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 28 
						

							
6. When you have finished setting the upper and lower target heart ratezone limits, you can press STOP/RESET/SET (DONE) to save your
settings and exit the setting process, or you can continue to set or
adjust other heart rate statistical data (see below).
To Set Other Heart Rate Statistical Data
In addition to selecting a Target Heart Rate Zone, it is important that you
set your weight, maximum heart rate, and heart rate display. Accurate
information used by these options helps tailor your Digital Heart Rate
Monitor to your specific fitness needs.
To set other heart rate statistical data:
1. Press MODE until HRM SETUP Mode appears.
2. Press STOP/RESET/SET to enter the setting process. You will see yourselected target heart rate zone flashing on the display.
3. Press MODE (NEXT) to begin setting other statistical data.
4. Make the desired adjustment by pressing START/SPLIT (+) or HEART RATE (-). In some setting groups pressing START/SPLIT (+) will
increase a value and pressing HEART RATE (-) will decrease a value. At
other times pressing START/SPLIT (+) or HEART RATE (-) will toggle
between two options or cycle through a setting group.
5. Press MODE (NEXT) to move to the next digit or setting group you want to set.
31
below your chosen target heart rate zone and continue beeping until
you return to your target zone.
4. Press MODE to save your selected target heart rate zone and exit HRM SETUP Mode. When you leave HRM SETUP Mode, the watch will use
the target heart rate zone you have selected as the basis for all HRM-
based calculations.
Manual Target Heart Rate Zone
The Manual Target Heart Rate Zone allows you to customize your lower
and upper target heart rate zone limits. You might use the Manual Target
Heart Rate Zone when the 10% range in the Preset Heart Rate Zones is
either too large or too small a range for your exercise goals.
To set the Manual Target Heart Rate Zone:
1. Press MODE until HRM SETUP Mode appears.
2. Press START/SPLIT until MANUAL appears.
3. Press STOP/RESET/SET to enter the setting process. You will see theword MANUAL flashing on the display.
4. Press MODE (NEXT) to begin setting the upper and lower target heart rate zones.
5. Press START/SPLIT (+) to increase the flashing value, HEART RATE (-) to decrease the flashing value, or MODE (NEXT) to move to the next
digit’s value.
30

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 30 
						

							
Digital 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 STOP/RESET/SET
(DONE).
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.
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.
33
6. Press STOP/RESET/SET to save your changes and exit the settingprocess.
7. Press MODE to exit HRM SETUP.
For this Digital Heart Rate Monitor you can make the adjustments
described in the table.
32 START/SPLIT
Press to increase or toggle
the setting value or turn
the alarm ON or OFF.
STOP/RESET/SETPress to start or
complete the setting
process.
HEART RATEPress to decrease
or toggle the setting
value.
MODEPress to move to the next
mode, digit or setting group.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate
NIGHT-MODE
® feature.
Setting GroupDisplayDescription
Weight
You can enter your current weight and
whether your weight appears in pounds (lbs)
or kilograms (kg) This number is used to
help calculate how many calories you burn
during your activity. Your recorded weight
cannot go below 22 lbs (10 kg) or above 550
lbs (250 kg).
Maximum Heart
Rate
Your maximum heart rate value is used to
determine your 5 preset target zones and as
a reference for displaying your heart rate in
terms of percent of maximum (%). This
number cannot be below 80 or above 240
beats per minute (BPM).
Heart Rate
DisplayYou can choose whether your heart rate will
display as beats per minute (BPM) or percent
of maximum (%).

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 32 
						

							
While the alarm sounds, you can silence it by pressing any buttonon
the watch.
If you do not silence the alarm before the alert finishes, a backup
alarm will sound after 5 minutes.
Care & Maintenance
Digital Heart Rate Monitor
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 
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.
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.
Do not tamper with the Digital Heart Rate Monitor’s internal
components. Doing so will terminate the Monitor’s warranty and may
cause damage.
The Digital Heart Rate Monitor contains no user-serviceable parts,
except batteries.
35
To Set the Alarm
1. Press MODE until Alarm Mode appears.
2. Press and hold STOP/RESET/SET until SET briefly appears on the display followed by time with the hour value flashing. The AM/PM value
will also flash if you have set the watch to 12-hour format.
3. Press START/SPLIT (+) to increase the hour value or HEART RATE (-) to decrease the hour value.
NOTE: To quickly change the value being set, press and hold
START/SPLIT (+) or HEART Rate (-).
4. Press MODE (NEXT) to move to the minute value.
5. Press START/SPLIT (+) to increase the minute value or HEART RATE (-) to decrease the minute value.
6. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process.
Alarm Mode Notes & Tips
To turn an alarm ON or OFF withoutentering the setting state, press
START/SPLIT while in Alarm Mode.
If you change any alarm settings, you automatically turn the alarm on.
When you set the alarm, the alarm clock  icon  aappears on the
display in Time of Day Mode.
34

W246_NA_EN.qxp  12/5/08  12:36 PM  Page 34