Timex Ironman Road Trainer HRM User Manual

							
Resources
Print Resources
In addition to this manual, your Digital Heart Rate Monitor includes these
valuable resources:
Fitness Sensors User Guide:Complete information for set-up,
operation, and maintenance of your Digital Heart Rate Sensor.
Heart Zones®Tools for Success (U.S. customers only) : Information
to use your Digital Heart Rate Monitor in conjunction with the Heart
Zones
®Training System fitness program, meant to help you to increase
the strength and endurance of your heart.
Web Resources
Timex®websites offer beneficial information to help you optimize your
Digital 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.timextrainer.com for fitness and training tips using Timex®
Heart Rate Monitors.
5
press and hold the INDIGLO®button until you hear a beep and NIGHT-
MODE®will immediately turn off.
Display Icons
XHollow heart icon indicates watch is searching for a signal from the
Digital Heart Rate Sensor.
YSolid heart icon once the watch has located a signal from the Digital
Heart Rate Sensor. This icon will flash as long as the watch receives a
signal from the Digital Heart Rate Sensor.
wStopwatch icon indicates the watch is timing your workout in Chrono
Mode.
HHourglass icon indicates the watch is timing your workout in Timer
Mode.
JRepeat icon in Timer Mode indicates you have set the timer to repeat
at the end of a countdown cycle.
aAlarm clock icon indicates you have set the alarm to alert you at a
designated time.
NMelody icon indicates you have set the hourly chime to sound every
hour on the hour.
eSmall heart/timer icon in Time of Day or Recover Mode when the
watch is tracking a heart rate recovery.
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the 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 (her 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.
Digital Heart Rate Monitor
Before You Begin
Once you have determined your fitness goal and maximum heart rate,
Timex recommends you input this information into the HRM SETUP Mode.
This will allow you to tailor your Digital Heart Rate Monitor to your
personal parameters. For information on HRM SETUP Mode, refer to pages
28 to 32.
To Use Your Digital Heart Rate Monitor
For more detailed information on the use and care of your Digital Heart
Rate Monitor, refer to the Fitness Sensor User Guidethat shipped with your
product.
1. Wet the Digital 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.
7
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%) heart rate based on the fitness
goal you want to achieve during a particular exercise.
Before you can set your %, 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 Successincluded 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 using6

Zone%GoalBenefit
150% to 60%Light exerciseMaintain a healthy heart and
get fit
260% to 70%Weight managementLose weight and burn fat
370% to 80%Aerobic base buildingIncrease stamina and aerobic
endurance
480% to 90%Optimal conditioningSustain excellent fitness
condition
590% to 100%Elite athletic trainingAchieve superb athletic
condition

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8. Press MODE until you see Review Mode. This Mode includes heart rateand other statistical data about your workout. See pages 25 to 27 for
more information about Review Mode.
Digital Heart Rate Monitor Notes & Tips
The watch and the Digital Heart Rate Sensor need to be within three feet
(one meter) of each other to function properly. If the watch is not receiving
heart rate information, you may receive the message NO HRM DATA on the
watch display. Try the following:
Shorten the distance between the watch and the Digital Heart Rate
Sensor.
Adjust the position of the Digital Heart Rate Sensor and elastic chest
strap.
Make sure the Digital Heart Rate Sensor pads are wet.
Check the battery in the Digital Heart Rate Sensor and replace it if
necessary.
Move away from other heart rate monitors or other sources of radio or
electrical interference.
9
3. Press MODE until your desired mode appears. You can view heart rateinformation in Time of Day, Chrono, or Timer Modes.
4. Standing at least six feet (two meters) away from other heart rate monitors or other sources of radio or electrical interference, press the
HEART RATE button on your watch. The hollow heart rate icon will
appear on the display indicating the watch is searching for a signal
from the Sensor. When the watch begins receiving a signal, the
outlined heart becomes solid and begins pulsing.
5. Begin your workout. NOTE: The watch automatically records your heart rate and other
statistical data about your workout (available in Review Mode) only if
you run Chrono Mode during your workout.
6. If the watch is set to alert you when you go above or below your chosen target heart rate zone press and hold HEART RATE to turn the
audible alert off. Otherwise it will continue beeping until you return to
your target zone. When you are turning the audible alert off, you will
see the message HOLD ALERT OFF. Continue pressing HEART RATE
until you see the message AUDIBLE ALERT OFF. Conversely, when you
are turning the audible alert on, you will see the message HOLD ALERT
ON. Continue pressing HEART RATE until you see the message
AUDIBLE ALERT ON.
7. When you have finished your workout in Chrono Mode, press STOP/RESET/SET to stop recording data for the workout.
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flashing in the lower right corner.
3. PRESS START/SPLIT (+) or HEART RATE (-) to toggle between the primary (1) and secondary (2) time zones.
4. Press MODE (NEXT) to begin setting the time for the chosen time zone. The time will appear on the display with the hour value flashing.
5. Make the desired adjustment as indicated in the tables on the next two pages.
6. Press MODE (NEXT) to move to the next setting option.
7. Press and hold STOP/RESET/SET (DONE) to save your changes and exit the setting process.
For this watch, you can make the Time of Day adjustments described in
the tables that appear on the next two pages.
11
Time of Day
Your watch can act as an ordinary timepiece, displaying the time, date,
and day for two different time zones using a 12- or 24-hour format. Note
that you must independently set the time of day for each time zone.
To Set or Adjust the Time, Date, and Audibles
1. Press MODE until Time of Day Mode appears, showing the current time.
2. Press and hold STOP/RESET/SET until the words HOLD TO SET briefly appear on the display followed by SET TIME with the number 1
10START/SPLIT
Press to peak at or switch
time zones or increase or
toggle the setting item.
STOP/RESET/SETPress to start or
complete the setting
process.
HEART RATEPress to activate
the Digital Heart Rate
Monitor, decrease or
toggle the setting item,
or switch display views.
MODEPress to move to the next
mode, digit, or setting
option or group.
INDIGLO® BUTTONPress to light the watch,
activate or deactivate NIGHT-
MODE
®feature .

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To Switch Time Zones
The watch can track two time zones (T1 and T2). To look at the second
zone in Time of Day Mode, press START/SPLIT. T1 or T2 will flash in the
lower right corner indicating the alternate time zone. You can switch from 
T1 to T2 or T2 to T1 by using these steps:
1. Press and hold
START/SPLIT until HOLD FOR T1 or HOLD FOR T2
appears.
13
NOTE: To quickly change the value being set, press and holdSTART/SPLIT
(+) or HEART RATE (-).
12
Setting GroupAdjustment
Appearance of the
Month and Day
Press START/SPLIT (+) or HEART RATE (-) to toggle between
the appearance options for the month and the day. The
options include Month Day (MM.DD) or Day Month (DD.MM).
For example, March 15 can appear as 3.15 (MM.DD) or 15.3
(DD.MM).
Hourly Chime
Press START/SPLIT or HEART RATE to toggle between turning
the chime on and turning the chime off. When you turn the
chime on, you will see the chime icon and the watch will emit
a beep every hour on the hour.
Button Beep
Press START/SPLIT or HEART RATE to toggle between turning
the button beep on and turning the button beep off. When you
turn the button beep on, the watch will emit a beep every
time you press a button other than the INDIGLO
®button
Setting GroupAdjustment
HourPress START/SPLIT (+) to increase the hour value or 
HEART RATE (-) to decrease the hour value.
MinutePress START/SPLIT (+) to increase the minute value or 
HEART RATE (-) to decrease the minute value.
SecondPress START/SPLIT (+) or HEART RATE (-) to reset the
seconds to zero.
Day of WeekPress START/SPLIT (+) to move forward through the days of
the week or HEART RATE (-) to move backward through the
days of the week.
MonthPress START/SPLIT (+) to move forward through the months
or HEART RATE (-) to move backward through the months.
DatePress START/SPLIT (+) to increase the date value or 
HEART RATE (-) to decrease the date value.
12- or 24-Hour
FormatPress START/SPLIT (+) or HEART RATE (-) to toggle between
the 12- and 24-hour formats. In the 12-hour format the AM
and PM time indicators will also appear above the seconds on
the time display.

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1. Time of Day with Day/Month/Date;
2. Heart Rate over Time of Day;
3. Time of Day over Heart Rate; or
4. Heart Rate only.
Time of Day Example
15
2. Continue to hold until the time switches and the watch beeps.
Time of Day Notes & Tips
You can return to Time of Day Mode from any other mode on the watch
by pressing MODE until the time of day appears.
The watch does not automatically adjust for Daylight Savings Time.
When switching between Standard Time and Daylight Savings Time,
you must manually adjust the hour value.
The watch automatically moves from February 28 to March 1. To
accommodate a leap year, you must manually set the date value to
February 29. The watch will then automatically move from February 29
to March 1.
At any time during the setting process, you can save your changes and
return to the main time display by pressing STOP/RESET/SET.
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 will exit the setting process.
With the watch receiving a signal from the Digital Heart Rate Sensor,
you can change the Time of Day Mode display by pressing HEART
RATE. Choose from:
14
Assume that you live in San Francisco and work with a client in New York.
Like all busy people, it is imperative you keep track of time, so you set T1
to your local time. But it is also important to have a quick reminder of your
client’s time, so you set T2 to New York time. With both time zones
available, you can quickly check your client’s time or even switch your
watch to display T2 when you travel to New York.

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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.

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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.

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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

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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.

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