Timex Ironman Target Trainer HRM User Manual

							Look at Chart 1 again. Each zone reflects units of ten percent of your 
maximum heart rate. For example, if your maximum heart beats per minute is
200 then your range of beats per zone is 20. In this example, Zone One is the
lowest range: 100 to 120 bpm. Zone Two is 120 to 140 bpm, and so on. The floor
of Zone One is 100 bpm. The ceiling of Zone One is 120 bpm.
Note that the lower the maximum heart rate, the fewer the number of beats
per zone. Conversely, the higher the maximum heart rate , the more beats per
zone. More beats per zone does not make you a better or worse athlete.Athletic performance is not based on your maximum heart rate or the number
of beats in your zone.
Zone QuizCan you answer the questions below based on the Heart Zones maximum heart
rate chart? 
1. If your maximum heart rate is 200 bpm, what is the floor of Zone Two?2.If your maximum heart rate is 165 bpm,what is the middle of Zone Four?
3. If your maximum heart rate is 185 bpm, what number is eighty percent of    
your maximum?
Answers: 1. 120 bpm    2. 140  bpm    3. 148 bpm
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Calculating Your Five Heart ZonesTo calculate your five heart zones, look at Chart 1 below and circle the 
number on the top line that corresponds most closely with your maximum
heart rate. The numbers in the column below your maximum heart rate are
your five training zones.
CHART 1
This chart is enlarged and shown in color on the inside back cover.
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							Zone Four is the Threshold Zone, indicating a tougher place to workout. Working
in this zone a couple of days per week will help improve your fitness level and
get faster. Too much work in Zone Four can cause overtraining. Lots of calories
burned and you must eat to replace carbohydrates.
Zone Five is the highest percentage of maximum heart beats. It is a high, hot,
hard zone with the highest number of calories burned. As you get very fit, Zone
Five will help improve your performance, but you should not stay there or over
training may result.
Spending time in different zones gives you different benefits. For example, Zone
Four workouts make you stronger, but too many Zone Four workouts without
rest may lead to overtraining. Zone Two workouts are great for recovery or
endurance building, but staying in Zone Two for too many workouts may keep
you from increasing your personal fatburning range.
Basic Heart Zones Training Workout
It is important to organize your workouts to get the most benefit in the least
amount of time.Here’s an example of a workout that is planned using the Heart
Zones training system.
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What Are The Five Different Zones?
The heart zones reflect five levels of intensity. Each of these levels or zones is
based on human physiology. As you move up through the zones, metabolic and
physiological events change. For example, your body’s energy source changes
and the amount of carbohydrates and fat vary.
In the Heart Zones training system, each zone is 10 percent (10%) of your max
imum heart rate. Each zone has a name and a color. See the color chart on the
back cover pullout. The name refers to the benefit gained by spending exercise
time within that zone. The color shows how hot or cool the zone is. The low
zones are blue and green because they are lighter or cooler intensities. The top
two zones are orange and red because they are progressively higher and hotter.
Zone One is the lowest percentage of your maximum heart rate. In this zone,
the body’s metabolism starts to wake up. Zone 1 benefits include a lower blood
pressure and lower cholesterol.Few calories are burned,but Zone 1 is a great
starting place.
Zone Two is the Temperate Zone. It is a comfortable, cruise zone. You can talk
in Zone 2.More calories are burned than in Zone 1 and your fat is starting to
move out of the cell.
Zone Three is a sweat zone:the Aerobic Zone. At 70% to 80% of your maximum
heart rate, exercising in Zone Three results in improved functional capacity of
blood vessels and aerobic capacity. For fitness lovers, Zone Three is a happy
zone because endorphins are released and more calories are burned.
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							Chapter 4.The Heart Zones Points System
The Heart Zones Points system developed by Sally Edwards is a way to keep
track of your exercise based on your fitness goals. For example, do you want to
maintain your current weight? Then you need to work out to the tune of 700
1,000 points per week. Are you just starting an exercise program? You’re look
ing at 300500 points per week. Getting ready for a Triathlon? 1,500 to 2,500 or
even more points per week.In this chapter, you are going to learn how to exer
cise just the right amount by measuring your “training load.”
For years, athletes have asked: “How fast did I run? How hard did I cycle? How
much training is enough or too much?” What they are really asking is how to
estimate their 
training load. Training load is the sum of three parts: duration of
each workout,exercise intensity,and the number of exercise sessions.
Calculate Your Training LoadTraining load can be calculated easily as follows:
Frequency (# of workouts) x Intensity (Zone Number) x Time (minutes) = 
Training Load
This equation is known as the “FIT equation” where F is frequency, I is intensi
ty, and T is exercise time. The result of this equation is a number, the numberof Heart Zones training points.
For example, if you run for twenty minutes at Zone Three intensity, you have
earned sixty points (20 minutes x 3). If you are aiming for 300 points per week,
assuming five workouts per week, you’ve done it! That is 5 workouts x Zone 3
x 20 minutes = 300 Heart Zones training points.
2120
Your first Heart Zones workout with your Timex Heart Rate Monitor.
• 
Workout:30 minute run/walk
• 
Warm up: 3 minutes from bottom of Zone 1 or 50% of your maximum   
heart rate to the midpoint of Zone 2 or 65% of your 
maximum heart rate
• 
Skill:3 minutes midpoint of Zone 2 to the floor of Zone 3
• 
Main Set:21 minutes 
7 minutes midpoint of Zone 3 7 minutes ceiling of Zone 37 minutes midpoint of Zone 3
• 
Cool Down:3 minutes midpoint Zone 2 to floor of Zone 1 
						

							is that you are training with a plan and using a Timex Heart Rate Monitor — your
new training partner.
Training Load Rules
The following rules should provide a little thrust to your training program.
• 
Make Exercise a Habit:Make daily exercise a regular habit and add up your  
points! If your points fall below 300,add another work out to your week or   
increase your movement time for each workout.
• 
Ten Percent Limit:Increase your training load by no more than ten 
percent per week.
• 
Rate Not Pace:At first, it’s more important to know your heart rate 
than your speed or pace.
• 
Keep a Training Log:Keep track of your training time, number of workouts 
per week,and zones. Calculate your training load weekly by using a training 
log.
• 
Percentages Not Rate:It’s easier to train using a percentage (the relative 
number) than the absolute (the whole number). For example, training at 
eighty percent is easier to understand than training at 148 bpm.
Remember rules are your guides,not the law.
Logging is Important for Your Success
One of the most important keys to success is keeping a log of your workouts.
Chart your progress. Measure your success. Most of us need proof of success
to motivate us to keep going. Take John, a recreational athlete, for example. He
set a goal of 1,000 Heart Zones training points per week in order to run his first
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What is the optimal training load or number of Heart Zones training points for
you? The answer is “it depends”— it depends on your physiology, your goals,
and your current fitness level.
Look at the chart below to help determine how many weekly training points
you need. For a more extensive list, refer to The Heart Rate Monitor GUIDEBOOK
by Sally Edwards.
Select Your Training Goal Below: Recommended Heart 
Zone Points (per week)Begin an exercise program 300500 pointsMaintain current weight 7001,000 pointsFinish a 10K race 8001,000 pointsRide your bike 100 miles in one day 1,200 1,400 pointsComplete a marathon (26.4 miles) 1,5001,800 points
Complete an Ironmantype triathlon
(Swim 2 miles,bike 112,run 26.4 miles) 1,500 2,700 points
Here’s an example. A friend recently wanted to do her first sprint triathlon. She
wrote a training plan and determined her weekly Heart Zones training points.She knew that if she slowly and progressively increased her points starting at
500 for the first week and finishing the last week of her training at 1,200, she
could finish.And, she did just that.
At first,your ability to work within zones will depend on your fitness level,so
go slowly to prevent overtraining and injury. And remember: use these numbers
(points per week) as your guide.Adjust your training plan if necessary. You may
need to add more or you may need to decrease the number of Heart Zones
training points. Be flexible and patient with yourself because what is important
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							Look at the previous printout from the Data Recorder The graph is called a
“heart rate profile.” It provides you with an “ataglance” review of your heart
rates during the session.
If you want to get the most out of your heart rate monitor, then use it to man
age your training. It is much more than a speedometer that measures how fast
your heart is beating; rather, it is a management tool. We know that we can best
manage what we can monitor and measure. And, now, with your Timex heart
rate monitor, you have that power. Use it for every workout and listen toyour heart.
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10K race. Each week he faithfully kept his log to ensure that he accomplished
his weekly goal. John believes that without his log, he would not have crossed
the finish line two minutes faster than planned.
There are two types of training logs: paper or electronic.
Heart Zones designed the HRM logbook for those who log manually. Check it
out at www.heartzones.com! You can also download a sample from
www.timex.com/fitness. Or you can use the Timex’s digital Data Recorder. TheData Recorder collects your heart rate numbers, which you can then download
to your personal computer. It also provides a method for keeping track of your
time in each zone, so that you can determine your training points. If you use the
Timex Bodylink® System which includes the Speed + Distance feature, the Data
Recorder keeps a record of your speed, pace, heart rate, elapsed time, and dis
tance traveled.
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							COLOR CHART AVAILABLE AT WWW.HEARTZONES.COM
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CHART 2Chapter 5.Putting It All Together: The Heart Zones
Training Program
Whatever your age, level of fitness, or gender, it takes a lot of heart, inspiration
and confidence, to achieve your best health and happiest times. We have talked
about physical fitness, but there are two other vital components to the pro
gram: metabolic and emotional fitness. Your heart and your Timex heart rate
monitor are the link to all three.
Emotional Fitness Training
Nourishing a sound mind and sound body is a daily activity and 
a responsibility.
Today, more than ever, scientists show us how the effects of stress can make
fat and can lead to disease and illness.Psychologists tell us that negative emo
tions such as anger and fear can lead to metabolic disorders, and, in some
cases,are linked to heart diseases.
Just as there are five different physical heart zones,there are five emotional
heart zones. As you review the Heart Zones Emotional Chart 2 that follows, you
notice there are five different emotional zones.In each zone,the body creates
a different hormonal, neurological, and biochemical response.
For more information visit www.heartzones.com.
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							Take Care
Your heart is an incredible muscle that never stops working, pumping oxygen
and nutrients to every single cell in your mind and body every second of your
life.
We urge you to take good care of your heart. In return, it will take good care of
you.The best way we know to care for your heart is to use your Tools for
Success, the Heart Zones training program and your Timex Heart Rate Monitor.
Use them together for a healthier heart and happier life.
Life is ticking.
™
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Heart Zones Training Pledge
We’d like to offer you one last tool that may help you “go the distance” in
your quest for optimal health. The Heart Zones Training Pledge is about you,your willingness to get in touch with your heart and your willingness to use
your heart rate monitor as a fitness tool. Read the pledge, sign it, post it, look
at it daily, and then reread it as often as you need in order to make the posi
tive changes you desire.
I desire an improvement in my life.
I will wear my heart rate monitor for every workout.I will measure my estimated maximum heart rate to set my heart zones.
I will wear my heart rate monitor all day for three days and record ten 
measurements throughout the day.
I will do four Heart Zone workouts and determine my Heart Zones training
points.
I will log my Heart Zones training workouts for two weeks.
I will follow the training load rules (see Chapter Four).
I will wear my heart rate monitor and laugh and play for fifteen minutes with
a friend,a child, a pet.
I Will keep myself in Emotional Zones One to Three 
I will seek more Heart Zones knowledge by logging on to www.HeartZones.com
and learning more.
I commit to my success by signing this Pledge.
Name
Date
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							Disclaimer*
As with any program designed to improve your health, one should comply with
current medical opinion. The American College of Sports Medicine and the
American Heart Association advise that before beginning an exercise program
a person should undergo a screening process to help minimize the risk of unfa
vorable side effects of exercise. At a minimum, any positive response to the
questions in the Physical Activity Readiness Questionnaire (PARQ) below indi
cates you should consult your physician before proceeding with any exercise
program.
Carl Foster, Ph.D. Author, Researcher, Faculty, University of Wisconsin
LaCrosse,and Heart Zones Faculty Member.
1. Has your doctor ever said that you have a heart condition and recommend
ed only medically supervised activity?
2. Do you have chest pain brought on by physical activity?
3. Have you developed chest pain in the past month?
4. Have you on one or more occasions lost consciousness or fallen over as a
result of dizziness?
5. Do you have a bone or joint problem that could be aggravated by the pro
posed physical activity?
6.Has a doctor ever recommended medication for your blood pressure or a
heart condition?
7. Are you aware, through your own experience or because of a doctor’s
advice, of any other physical reason that would prohibit you from exercising
without medical supervision?
* Balady GJ, Chaitman B, Driscoll D, Foster C, Froelicher E, Gordon N, Pate R, Rippe J, Bazzarre T:
Recommendations for cardiovascular screening,staffing and emergency policies at health/fitness facilities.
Medicine and Science in Sports and Exercise. 30: 10091018, 1998 and Circulation 97: 22832293, 1998.
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ACKNOWLEDGEMENTS
Heart Zones Tools for Success — the Program and the Heart Rate Monitor—are
the result of the work of many people and we’d like to thank all of them. In par
ticular, we want to thank the following contributors, supporters, and individuals
who helped make this book possible.
All of the Timex engineers and management team including:
• David Allen
Alinda Perrine and Sally Edwards
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							DO NOT PRINT PAGE
Heart Zones™
Heart Zones Training is the best training system available for any person who
wants to become physically, metabolically, and emotionally fit. Heart Zones is a
training and education company that develops programs for people using fit
ness technology to help manage their health, fitness, and sports success.
Heart Zones Products and Services:
• More than a dozen books on using a heart rate monitor
• 100+ seminars, workshops, inservice training, certifications,
conferences per year
• Programs and partnerships with health clubs, schools, and 
health organizations
• Training software
• Dozens of educational products such as charts, videos, and 
program kits.
• Ten advanced certifications and over a 1,000 certified trainers 
in the USA
• International programs
• Website – www.HeartZones.com
• Free Enewsletter• Personal Coaching
• And of course, Timex
®Heart Rate Monitors
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