Timex Ironman Target Trainer HRM User Manual

							HEART ZONES®TOOLS FOR SUCCESS
Sally EdwardsProfeesional Athlete, Author, and motivational speaker. 
A member of the Triathlon Hall of Fame, Sally has been
writing, racing, and motivating people for the past thirtyyears. She is the coauthor of dozens of books on health,fitness, and performance. She is the founder and head
heart of Heart Zones, an international fitness and educa
tion company whose headquarters are located in
Sacramento, California. 
About the Authors:
Alinda Perrine, O.D., MPHFitness Authority, Author, National Presenter and 
Master Trainer. Alinda Perrine has combined her medical
education with a 25year career in fitness training. An avid
cyclist, Alinda rode her bicycle across the United Statesusing Heart Zones training. Dr. Perrine, CEO of Heart
Zones Intellectual Property, blends cuttingedge opportunites for organizations, schools and business to embraceHeart Zones services. 
heart rate monitor guide
Get the Best From Your Heart and the 
Timex Heart Rate Monitor
Here’s a practical way to learn how to take better care of your heart
and your health. 
• A simple system to become more fit.
• A simple explanation on how to use your Timex Heart Rate Monitor.• A simple method to determine your maximum heart rate and zones. • An understanding of your emotional zones.• A complete method for your personal success.
Heart Zones2636 Fulton Avenue Suite 100
Sacramento, California 95821
Phone:(916) 4817283
Fax: (916) 4812213
Visit us online www.HeartZones.com.
© 2005 HEART ZONES is a trademark of Sally Edwards. TIMEX and LIFE IS 
TICKING are registered trademarks of Timex Corporation. BODYLINK is a 
registered trademark of Timex Group B.V. 
990094560By Sally Edwards and Alinda Perrine,O.D., MPH
                
						

							Heart Zones™ Tools for Success:
The Timex®
Heart Rate Monitor
Alinda Perrine, O.D., MPH
&
Sally Edwards,MA,MBA     
						

							Welcome to The Timex®Heart Rate Monitor Guide, the
first book in the Heart Zones
™Tools for Success series.
There is an old saying: If you have your health, you have everything. We at Heart
Zones would like to make one change: if you have a healthy heart, a happier life
will follow. This book may help you lose weight, get faster, go farther or even
help you become more attractive and sexier. But most importantly, this book
promises that by using the tools offered inside, you can achieve optimal phys
ical, emotional, and metabolic health, thus becoming healthier and happier.
As the folks at Timex say: “Life is Ticking.
™”
What are the Tools for Success?
Tools for Successis the first book of the series and it has two key components:
1.
Timex Heart Rate Monitor. With this wonderful piece of technology, you
can look inside your body and see your heart in action! “beats per minute”is
displayed on the watch of your monitor, second by second, so that you know
exactly how your heart is responding to an everchanging environment.
Whether you are inside working at a desk, or outside working out in the sun,wind,or rain,your heart rate monitor can guide you to improved health and
happiness.
2.
Heart Zones Training System: Heart Zones, a fitness training and educa
tion company,offers you a cuttingedge training system whose key component
is your heart rate. We designed the Heart Zones Program to increase the
strength and endurance of your heart, the most important muscle in your body.
3
Table of Contents
Page Number
Welcome to the Tools for Success Series. 3
Chapter 1. Introducing the Heart Rate Monitor 6
Chapter 2. Estimating Your Maximum Heart Rate 12
Chapter 3. Introducing Heart Zones 15
Chapter 4. The Heart Zones Point System 21
Chapter 5. Putting It All Together:
The Heart Zones Training Program 26
APPENDIX29
• Acknowledgements 30
• Disclaimer 31• Heart Zones32
2 
						

							The Timex Heart Rate Monitor allows you to measure how hard you are 
exercising. You can then take that data and develop a customized training 
program using the Heart Zones system. With these two unbeatable tools, we
guarantee you will cross new thresholds of personal fitness.
It happens every time.
Dr. Alinda Perrine
Dr. Alinda Perrine, CEO of Heart Zones Intellectual Property, LLC 
Sally Edwards
Sally Edwards, the Head Heart of Heart Zones™
© 2004 Sally Edwards and Alinda Perrine.
5
How Will Tools for Success Benefit Me?
If you are just starting on the road to fitness or returning to it after a break, you
can expect to:
• Have more energy and feel stronger.
• Accomplish more in your day with less stress.
• Follow a program tailored to your heart and your level of fitness, not 
someone else’s.
If you are fit but would like to improve, you can expect to:
• Enjoy working out more.
• Burn fat more efficiently.
• Train smarter.
If you are already a serious athlete,
Tools for Successshows you:
•The way to train less and get more benefit from it. If you race, for 
example, our biofeedback and training program will help you increase your
speed.
• How to monitor your effort and workload, creating a precision training
program.
How is the Heart Zones Program Different from Other 
Fitness Programs?
Most fitness programs focus on factors such as the distance you cover or the
length of time you work out. The Heart Zones program focuses on the
intensity level of your exercise, measured in heart beats per minute. “Zones”
refer to five different levels of graduated intensity.
4 
						

							How Your Heart Rate Monitor Works
There are two basic parts to a Heart Rate Monitor: the sensor and the receiver.
The sensor detects and records the electrical activity of your heart via pads or
electrodes located on the back of the sensor (the elastic chest strap keeps the
sensor in contact with your skin). Your heart rate data is then broadcast from
the sensor to the receiver or “heart watch” that displays the beats per minute
(bpm).
If your tool is digital, you do not need to worry about interference from high
voltage power lines, televisions, workout equipment, mobile phones, or other
sources of electromagnetic energy.
To turn on the monitor,push a button (see your User’s Guide for complete
instructions) on the receiver until you see a heartshaped icon on the display.
When the icon starts to flash,the monitor is “on” and receiving data from the
sensor.
Do you have a number on the watch display? Good, because now you are ready
to open the lines of communication with your heart.
Digital heart rate monitor receivers lockin on a unique signal.They do not
“cross talk” or pick up signals from other monitor users. However, if two indi
viduals start their digital monitors at the same instant, it is possible that theywill lockin on only one signal,not two distinct signals. To prevent this situation,
start your monitors a few seconds apart and stand at least six feet away from
each other when you start your monitors.
7
Chapter 1.Introducing the Heart Rate Monitor 
We are pleased to introduce the Timex Heart Rate Monitor: your new best
friend, personal coach, and workout partner. This amazing tool opens a windowthat allows you to see how the most important muscle in your body — your
heart — responds throughout the day. Your heart rate provides an objective
gauge of physical exertion and emotional stress, one thats usually more exact
than your own perceptions. With this critical information in hand, you can begin
to improve your overall health.
This chapter covers how to assemble, put on, and use your Heart Rate Monitor.
You’ll also find some simple exercises to get you comfortable with using your
monitor.
Congratulations on investing in one of the coolest new pieces of fitness and
health technology available today — the Timex Heart Rate Monitor. You have
just purchased the best heart rate technology available today. This wearable
tool will transform your workouts and your total health.So get ready:you are
crossing over the threshold of a brand new way to connect your mind and body.
Did You Get Everything?
Inside your Heart Rate Monitor box, you should find:
• Receiver or “heart watch”
• Sensor (transmitter)
• Elastic chest strap
• User’s guide
• Book: Heart Zones Tools for Success: The Timex Heart Rate Monitor
6 
						

							What Do the Numbers Mean?
Your Heart Rate Monitor displays the number of beats—or the number of times
that your heart contracts—per minute. If you did the exercises listed in Table 1
(see pg. 10), you saw your heart rate fluctuate based on factors such as:
• Your body position (standing, sitting, or lying down, for example)
• The type of activity that you are doing (walking, running, playing a game)
• The duration or length of time that you are moving
• The level of intensity at which you are exercising
• Your current level of energy or fatigue• How fit you are 
Your Heart Rate Monitor reflects your total stress. Hence, a high number on
your monitor indicates a higher intensity level of your exercise, or a higher levelof emotional stress or increased metabolic activity.Likewise,a lower number
indicates a lower level of physical or emotional stress.
Tip From the Heart:Your heart is unique and responds to your individual physiology.
So it’s important to understand there is no right number for an
activity, but rather a range of numbers that is normal for you
and only you. So it doesn’t make sense to compare your heartrate responses to another person’s results,or to  think that
there are “good” or “bad” heart rates. Your numbers, your heart
rates depend on you.
9
Watch Your Heart in Real Time
Ok, your sensor is strapped on and you are getting your first look at your 
amazing heart in action. The flashing heart icon on the face of your watch is
your heart beating in real time. Stare at it for a minute. Ideally, you are seeing a
steady, rhythmical pattern, the sign of a healthy heart.
The heart rate number changes every few seconds as the frequency of your
heartbeats change. This is known as “updating” and your Heart Rate 
Monitor updates every two seconds. Ignore the first few numbers that you seebecause the software inside the receiver needs to sample enough data to be
accurate. In other words, give it a little time to be precise.
Experiment and Have Fun with Your Monitor
On page 10 are some simple activities that allow you to observe how your heart
responds on three different levels: emotional, metabolic, and physical. Try them
out as your first activity and record your results!
Tip from the Heart:If you notice erratic numbers,tighten your
elastic chest strap, which will improve the contact between the
sensor pads and your skin. If you see no numbers or the heart
icon is not flashing, moisten the sensor pads.
8     
						

							Why Should I Use a Heart Rate Monitor?
Of all the personal health equipment you own, the Heart Rate Monitor may be
your most valuable one because only the monitor can measure the 
intensity level of your exercise. Your heart rate is the only number that is 
essential. Why? That is because your heart rate provides a true index of your
current fitness level and a solid way to measure fitness improvement.
You can use your Heart Rate Monitor to:
• 
Assess fitness:Measure your improvement as you get in shape and stay 
there.
• 
Monitor stress:Keep tabs on what causes your heart rate to rise during  
the day.
• 
Motivate yourself:Maintain the physical and emotional zones that are best  
for you.
• 
Manage your energy:Burn more fat as the primary fuel of your workout.
• Organize workouts:Lead yourself through a variety of workouts such as   
“steady state,” “intervals,” and “hills.”
For example, if you are working out too hard, the monitor can act as a brake
and keep you in the right zone.Or if you are facing a stressful situation at work,
it can remind you to take a few deep breaths and relax. On the other hand, youcan count on your monitor to tell you if you are taking it too easy during anexercise session and need to increase the pace.
In Chapter Two, you’ll learn more about your heart rate and how to use it to
improve your fitness.
1110
Activity                         Type                  Description                    Beats per 
Minute (bpm)
1.Standing                         
2.Sitting
3.Lying down
4.Taking a walk
5.Laughing
6.Talking to a friend
7.Eating comfort food 
8.Raising your body 
temperature
9.Eating a large meal
10.Drinking  or eating a 
food or beverage 
containing caffeine
___bpm
___bpm
___bpm___bpm
___bpm
___bpm
___bpm
___bpm
___bpm
___bpmStand in place for two minutes
and record your “standing” heart
rate.
Sit quietly for two minutes and
record your “sitting” or ambient
heart rate.
Lie down quietly and record your
“prone” heart rate.
Take a fiveminute walk and at
the end of the walk, record your
heart rate.
Read the cartoon section of your
paper or a book that makes youlaugh out loud.
Call a friend that you dearly love
on the phone and share with him
or her how much you care.
Eat “comfort food” (often foods
you ate in childhood) and record
your heart rate five minutes afteringestion.
Put on a heavy jacket and pants
and wait for five minutes as yourbody responds to an increase in
your internal thermal temperature.
Measure your heart rate just
when you are hungry and againafter you have eaten a largemeal.
Drink any caffeinated beverage
(such as coffee) or eat a foodwith caffeine (such as chocolate).Measure the increase in heart
rate, minute by minute, for 10minutes.Physical
Physical
Physical
Physical
Emotional
Emotional
Emotional
Metabolic
Metabolic
Metabolic
TABLE 1
  
						

							3. Watch your monitor as your heart rate increases. Write down your heart rate
at the end of the 3minute period. This is called your “final heart rate.”
4. Add your fitness factor to the “final  heart rate” number to arrive at your esti
mated maximum heart rate.
Step Test Fitness Factor
For example, if your final heart rate is 140 bpm and you are in average shape,
your estimated maximum heart rate is 185 bpm (45+140=185 bpm).
SubMax Chair Test
Again,please warm up adequately before performing the test.
1.Sit down on the seat of the chair and then stand up again.Perform this 
exercise set in a rhythmic fashion, thirty times in one minute. You can moveto the cadence of “one second stand up”and “one second down sit down.”
Keep your arms relaxed and at your sides.
2.Watch your heart rate monitor as your heart rate increases and note your
final heart rate number.
3. Add your fitness factor (see chart below) to arrive at your final heart rate
number.
Chair Test Fitness Factor
13
Fitness Level Now       Poor         Average          Excellent         Fit
Fitness Factor +35 +45 +55            +65
Fitness Level Now       Poor         Average          Excellent         Fit
Fitness Factor +50 +60 +70            +80
Chapter 2.Estimating Your Maximum Heart Rate
The best way to know what the numbers on your monitor mean is to put them
into context: that is, the range of heart beats per minute that is normal for you.
To establish this range, you need to know your maximum heart rate.
In this chapter, you’ll learn how to estimate your maximum heart rate—the 
cornerstone of your personalized Heart Zones™ training program.
Your maximum heart rate is the greatest number of beats per minute that your
heart can contract. Everyone’s maximum is different and there is no accurate
mathematical formula to calculate it. You can discover your maximum heart
rate by taking a few simple tests.
SubMax Step and Chair Tests
Ok, ready to go? First, you will take two tests each called “submaximum”
because they are designed to keep your heart working well below its maximum
heart rate. When you are done, you will estimate your maximum heart rate bycombining the results of both tests.
SubMax Step Test
Make sure to warm up adequately before performing these tests.
1.On any step that is approximately eight inches in height begin a fourcount
sequence of stepping up and down as follows: right foot up, left up, right
down, left down.
2. Perform thirty (30) step sequences per minute in the sequence “up, up,
down, down” for a period of three minutes, totaling 90 steps.
12 
						

							Chapter 3.Introducing Heart Zones
The Heart Zones training system is different from other exercise systems
because it focuses on the intensityof your exercise — not the distance you
cover or the length of time you work out. What matters the most if you want to
recuperate from an illness, get fit, or run a marathon? You need to control your
exercise intensity. How do you know the intensity level? By using your Timex
Heart Rate Monitor.
Do you know a runner who trains steadily but never seems to get faster? Do
you know someone who faithfully walks a couple of miles per day, but doesn’t
really seem to improve? These problems would be easy to solve within the
Heart Zones training system. For example, the runner may always run at thesame level of intensity or zone and may simply need to vary the pace of his or
her runs to get faster. The walker may need to walk a little faster and harder forpart of the two miles,to gain endurance and strength.
The Heart Zones training system comprises a framework of five progressively
challenging heart rate “zones.” The program’s cornerstone is that all importantnumber you discovered in Chapter Two — your maximum heart rate.
Remember, your heart zones are personal: they reflect your genetic heritage
and your current level of fitness.
Ideally you should work out in different zones on different days to get different
benefits.
15
The sum of your final heart rate plus your fitness factor is the estimate of your
maximum heart rate. For example: If your peak heart rate is 120 bpm and you
are in excellent shape, your estimated maximum heart rate is the sum of these
two numbers: 120 + 70, or 190 bpm.
Calculating Your Maximum Heart Rate from Test Results
Now that you have the results of two different submaximum tests, average the
numbers together as an estimate of your true maximum heart rate as shown
below:
Chairtest estimate + Steptest estimate ÷ 2 =  Your estimated maximum 
heart rate
Tip From the Heart:Did you know your maximum heart rate is:
• The highest number of contractions per minute that your
heart can beat.
• A relatively fixed number, unless you become unfit.
• Activity specific.• Genetically set.
• Can be over 200 bpm for children.
• Can be affected by drugs and altitude.• Does not decline with age.
• Cannot be determined by a mathematical formula.• Provides the number to use as the cornerstone for your “heart zones.”
Now that you that have your maximum heart rate number, let’s look at how to
use this information.
14