Timex Zone Trainer HRM User Manual

							
The Zone Trainer bar allows you to gr aphically view where your heart is
in relation to the low and high ends of your selected target heart r ate
zone .A left arrow (
) will blink if you go below the target heart r ate
zone and a right arrow () will blink if you go above the target heart
r ate zone .
See the  Watch picture on page 14 for another view of the  Zone  Trainer
bar .
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Press MODE to switch to  Time of Day Mode while running the
chronogr aph.The stopwatch icon (W) will appear to indicate the
chronogr aph is still oper ating.
When you oper ate the Watch in Chrono Mode with the Digital Heart
Rate Sensor ,you will accumulate heart-related data in Review Mode ,
including:
1)  Amount of time your heart r ate stays within your target heart r ate
zone;
2) Aver age ,peak, and minimum heart r ates;
3)  Total calories burned;
4) Latest recovery heart r ate;and 
5)  Aver age heart r ate for each recorded lap or split.
With the chronogr aph running along with the Digital Heart Rate Sensor ,
you can change the Chrono Mode display by pressing HEART RA TE.
Choose from:
1)  Lap or Split #/Lap or Split  Time;
2)  Zone  Trainer bar/Heart Rate;
3)  Zone  Trainer bar/Lap or Split  Time;
4)  Heart Rate/Lap or Split  Time;
5) Lap or Split  Time/Heart Rate; or
6)  Heart Rate only .
16Recently you heard that the run/walk method can help you increase your
over all endur ance 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 ST ART/SPLIT to
begin your run and then after 10 minutes of running you press
ST ART/SPLIT again and walk for 2 minutes . You continue using these two
timing sequences until you have completed a 60 minute run/walk.  
						

							
START/SPLIT (+) or HEART Rate (-).
4. Press MODE (NEXT) to move to the next value for hours ,minutes ,and
seconds 
5. Press ST OP/SET/RESET (DONE) to save your changes and exit the
setting process .
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r1. Press ST ART/SPLIT to start the timer countdown. The hourglass icon 
(  H ) will appear on the display
.
2. Pause the countdown by pressing ST OP/SET/RESET.
3. Resume the countdown by pressing ST ART/SPLIT again or reset the
timer by pressing and holding ST OP/SET/RESET again until the words
HOLD  TORESET 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.
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Y ou can press MODE within  Timer Mode to switch the display to
another mode without disrupting the oper ation of the timer.The
hourglass icon will continue to display to indicate the timer is
oper ating .
You can repeat the countdown by immediately pressing ST ART/SPLIT at
the end once the alert stops .
19
T TI
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Timer Mode allows you to set a fixed time from which the  Watch counts
down to zero (i.e .,10, 9, 8, ...).
NOTE: You can press any button in  Timer Mode to silence the alert that
sounds when the timer reaches zero .
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r1. Press MODE until  TIMER appears.
2. Press ST OP/SET/RESET until SET briefly appears on the display followed
by the timer with the hours value flashing .
3. Press ST ART/SPLIT (+) to increase the values or HEART RA TE (-) to
decrease the value .This applies for hours ,minutes ,and seconds .
NOTE: To quickly change the value being set, press and hold
18
ST ART/SPLIT
Press to increase the
setting item or start or resume timing . STOP/SET/RESET 
Press to start or complete
the setting process or
pause or reset the timer
.
HEART RA TE
Press to decrease the
setting item or switch
display views .
MODE
Press to move to the next mode or digit.
INDIGLO®
night-light
Press to light the  Watch.  
						

							
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Heart r ate recovery provides an indicator of fitness and tr aining level.As
you become more fit, your heart rate should return more quickly to a
lower heart r ate value at the end of your activity ,indicating a higher level
of cardiovascular fitness .
Y our recovery r ate represents the change in your heart r ate over a period
of time . Your Digital Heart Rate Monitor records the change in your heart
r ate for either a 1- or 2-minute period.
21
With the timer running along with the Digital Heart Rate Sensor,you
can change the  Timer Mode display by pressing HEART RA TE.Choose
from:
1)  Countdown  Time;
2)  Zone  Trainer bar/Heart Rate;
3)  Zone  Trainer bar/Countdown  Time;
4)  Heart Rate/Countdown  Time;
5) Countdown  Time/Heart Rate; or
6)  Heart Rate only .
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As part of your over all health plan,you decide to take a 30-minute walk
during your lunch hour two times per week. To help keep tr ack of time so
you do not return late from your lunch hour ,you set the timer to 15
minutes .After 15 minutes the  Watch beeps telling you to begin walking
back to your office . You immediately start another 15-minute countdown,
helping you tr ack how much time you have to return to your office .
A slower recovery rate might also indicate a need to take a
break from training due to fatigue,illness ,or other factors .
START/SPLIT
Press to start or restart the recovery timer . STOP/SET/RESET 
Press to toggle between a
1- or a 2-minute recovery
time or to stop or reset
the recovery timer
.
MODE
Press to move to the next mode.
INDIGLO®
night-light
Press to light the  Watch.  
						

							
23
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While running the chronogr aph,the recovery heart r ate timer will begin
automatically after pressing ST OP/SET/RESET if the Watch is receiving data
from the Digital Heart Rate Sensor . You can also manually initiate a
recovery heart r ate after stopping the chronogr aph by following these
steps .
1. Press MODE until RECOVER appears .
NOTE: From this display ,you set the dur ation of the automatic
recovery heart r ate recorded at the end of a chronogr aph session.
2. Press ST OP/SET/RESET to toggle between a 1- or a 2-minute recovery
time .
3. Press ST ART/SPLIT .The top line of the  Watch display will show the
heart r ate at the beginning of the recovery period followed by your
current heart r ate.The bottom line will show the time remaining in
your recovery countdown.
NOTE: The Watch cannot record a recovery unless it is receiving by
valid heart r ate data from the Digital Heart Rate Sensor .Without a
current heart r ate,the display will read NO HRM D ATA at the end of the
recovery period. If the starting heart r ate is lower than the ending heart
r ate ,the display will read NO REC .
4. After a 1- or 2-minute countdown, the Watch will beep indicating the
end of the recovery period. The Watch will capture your heart r ate a
second time ,subtr act the second value from the first value and display
the difference as the recovery .
22 5.
You can continue to initiate a 1- or 2-minute recovery period by
repeating step 3.
R R E
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W
Review Mode allows you to recall over all information recorded by the
chronogr aph for your most recent activity .
Data groupings appear in the order listed.
T otal  Time: The amount of time the chronogr aph was running during
your activity .
Time in Zone: The amount of time during an activity when your heart
r ate is between the lower and upper target zone limits you set.
A verage Heart Rate: The average heart r ate achieved during an
activity .
START/SPLIT
Press to scroll forward through activity data. HEART RA
TE 
Press to scroll backward
through activity data.
MODE
Press to move to the next mode.
INDIGLO®
night-light
Press to light the  Watch.  
						

							
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Once you restart the chronogr aph from zero (the reset position) for
your next activity ,you er ase summary data from your previous activity ,
except recovery heart r ate.
Without the Digital Heart Rate Sensor ,you will see total time and Lap
or Split Recall in Review Mode ,along with your last recorded recovery
heart r ate.
H
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HRM Setup Mode allows you to select and set key pieces of statistical da\
ta
that will be used by your Digital Heart Rate Monitor .
25
Peak Heart Rate:The highest recorded heart r ate during an 
activity .
Minimum Heart Rate: The lowest recorded heart r ate during an
activity .
Total Calories: The number of calories burned during an activity .This
number is dependent on the weight you entered when you set your
Digital Heart Rate Monitor ,your heart r ate during the activity ,and the
time you spent in the activity .
Recovery Heart Rate:The result of the most recent recovery heart
r ate calculation.
Lap or Split Recall: The amount of time and aver age heart rate for
each segment of your workout.
T T o
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a1. Press MODE until REVIEW appears .
2. Press ST ART/SPLIT (+) or HEART RA TE (-) to scroll through activity data.
24
ST ART/SPLIT
Press to select a target heart r ate zone or
increase or toggle a setting item. STOP/SET/RESET
Press to start or complete
the setting process
.
HEART RA TE
Press to turn the audible
ON or OFF or decrease or
toggle the setting item.
MODE
Press to enter or exit the
mode or move to the next digit or setting group .
INDIGLO®
night-light
Press to light the  Watch.  
						

							
27
T
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You can choose one of the Preset  Target Heart Zones or set the Manual
T arget Heart Rate Zone for a customized target heart r ate zone.
Prese t Targe t Hear t Rate Zones
The preset heart r ate zones described in the table below correspond to
your maximum heart r ate (MHR) value.
Determine the zone you want to use by reviewing the table on page 5.
T o choose a Preset  Target Heart Rate Zone:
1. Press MODE until HRM Setup Mode appears .
2. Press ST ART/SPLIT to cycle through the target heart r ate zones (labeled
ZONE 1 to ZONE 5).
3. Press HEART RA TE to turn the audible alert ON or OFF.If you turn on
the audible alert, the Watch will beep to alert you if you go above or
below your chosen target heart r ate zone and continue beeping until
you return to your target zone .
26 4.
Press MODE to save your selected target heart r ate zone and exit HRM
Setup Mode .When you leave HRM Setup Mode ,the  Watch will use the
target heart r ate zone you have selected as the basis for all HRM-based
oper ations and tr acking.Manual T arge t Hear t Rate Zone
The Manual  Target Heart Rate Zone allows you to customize your lower
and upper target heart r ate zone limits. You might use the Manual  Target
Heart Rate Zone where the 10% r ange in the Preset Heart Rate Zones is
either too large or too small a r ange for your exercise goals.
T o set the Manual  Target Heart Rate Zone:
1. Press MODE until HRM Setup Mode appears .
2. Press ST ART/SPLIT until MANU AL appears.
3. Press ST OP/SET/RESET to enter the setting process . You will see the
word MANU AL flashing on the display .
4. Press MODE (NEXT) to begin setting the upper and lower target heart
rate zones .
5. Press ST ART/SPLIT (+) to increase the flashing value ,HEART RA TE (-) to
decrease the flashing value ,or MODE (NEXT) to move to the next value .
6. When you have finished setting the upper and lower target heart r ate
zone limits ,you can press ST OP/SET/RESET (DONE) to save your 
settings and exit the setting process or you can continue to set or
adjust other heart r ate statistical data.
ZoneLower LimitUpper Limit
150%60%
260%70%
370%80%
480%90%
590%100% 
						

							
You can make the adjustments described in the table .
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At any time during the setting process ,you can save your changes and
return to the main heart r ate display by pressing ST OP/SET/RESET
(DONE).
Note
:If your upper and lower targets are set less than 5 BPM apart,
the  Watch will adjust the lower limit to be 5 BPM less than the upper
limit.
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In addition to selecting a  Target Heart Rate Zone ,it is important that you
set your weight, maximum heart r ate,and heart r ate display.Accur ate
information used by these options helps tailor your Digital Heart Rate
Monitor to your specific fitness needs .
T o set other heart r ate statistical data:
1. Press MODE until HRM Setup Mode appears .
2. Press ST OP/SET/RESET to enter the setting process . You will see  your
selected target heart r ate zone flashing on the display .
3. Make the desired adjustment by pressing ST ART/SPLIT (+) or HEART
RA TE (-). In some setting groups pressing ST ART/SPLIT (+) will increase
a value and pressing HEART RA TE (-) will decrease a value.At other
times pressing ST ART/SPLIT (+) or HEART RA TE (-) will toggle between
two options or cycle through a setting group .
4. Press MODE (NEXT) to move to the next digit you want to set or the
next setting group .
5. Press ST OP/SET/RESET to save your changes and exit the setting
process .
6. Press MODE to exit HRM Setup .
28 29
Setting GroupDisplayDescription
Weight
You can enter your current weight and
whether your weight appears in pounds
(lbs) or kilogr ams (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
Y our maximum heart r ate value is used to
determine your preset target heart r ate
zones ,and it is also used as a reference to
display your heart r ate in terms of percent
of maximum (%MAX). Maximum heart rate
cannot be set below 80 or above 240
beats per minute (BPM).
Heart Rate
DisplayY ou can choose whether your heart r ate
will display as beats per minute (BPM) or
as a percent of maximum (%MAX).    
						

							
also flash if you have set the Watch to 12-hour format.
3. Press ST ART/SPLIT (+) to increase the hour value or HEART RA TE (-) to
decrease the hour value .
NOTE: To quickly change the value being set, press and hold
ST ART/SPLIT (+) or HEART Rate (-).
4. Press MODE (NEXT) to move to the minute value .
5. Press ST ART/SPLIT (+) to increase the minute value or HEART RA TE (-)
to decrease the minute value .
6. Press ST OP/SET/RESET (DONE) to save your changes and exit the
setting process .
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T o turn an alarm ON or OFF without entering the setting state ,press
ST ART/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 (b) appears on the
display in  Time of Day Mode .
While the alarm sounds ,you can silence it by pressing any button on
the  Watch.
If you do not silence the alarm before the alert finishes ,a backup alarm
will sound after 5 minutes .
31
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 .
A
A
L
LA
A R
R M
M
You can use your  Watch as an alarm clock to alert you at a pre-set time .
When the  Watch reaches the scheduled alarm, the alarm tone sounds and
the INDIGLO ®
night light flashes for a period of 20 seconds .
NOTE: When the alarm sounds ,you can press any button on the  Watch to
silence it.
T
T o
o  
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S e
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t 
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t h
h e
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A l
la
a r
rm
m1. Press MODE until  Alarm Mode appears .
2. Press and hold ST OP/SET/RESET until SET briefly appears on the display
followed by time with the hour value flashing .The  AM/PM value will
30

ST ART/SPLIT
Press to increase the
setting value or turn an the alarm ON or OFF . STOP/SET/RESET 
Press to start or complete
the setting process
.
HEART RA TE
Press to decrease the
setting value .
MODE
Press to move to the next mode or digit.
INDIGLO®
night-light
Press to light the  Watch.  
						

							
This product uses a CR2032 lithium battery for the Digital Heart Rate
Monitor. To change the battery:
1. Open the Sensor battery lid with a coin, turning the coin
counterclockwise .
2. Replace the battery with a new CR2032, 3V lithium battery with (+)
facing you, taking care not to touch the two contacts and discharge
the battery .
3. When you have finished inserting the battery ,press the reset button
(located in the lower left corner) with a toothpick or str aightened paper
clip and close the lid with a coin -- screwing in a clockwise direction.\
T o test the new battery after you have inserted it:
1. Move away from any possible sources of electrical or r adio
interference .
2. Wet the Digital Heart Rate Sensor pads and securely fasten the chest
str ap below your sternum.
3. While wearing the  Watch, press the HEART RA TE button.A set of three
dashes (- - -) and the flashing heart r ate icon will appear on the display.
33C C A
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T o 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 str ap with
abr asive or corrosive materials .Abr asive cleaning agents may scr atch
the plastic parts and corrode the electronic circuit.
Do not subject the Digital Heart Rate Monitor to excessive force ,shock,
dust, temper ature,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 .
B
Ba
at
tt
t e
e r
ry
y
Digit al Hear t Rate Sensor Batt ery
If your heart r ate readings become err atic or stop,you may need to
replace the battery on your Digital Heart Rate Sensor . You can change the
battery yourself without any special tools .
32BAERIA
APRIRE
BA ERIA  
						

							
WARNING: TO MAINT AIN WATER-RESIST ANCE,DO NOT PRESS  ANY
BUTT ONS UNDER  WATER.
Digit al Hear t Rate Monit or
Y our 30 Meter  Water Resistant Digital Heart Rate Monitor and chest
str ap withstand water pressure to 60 p .s.i. (equals immersion to 98
feet or 30 meters below sea level).
W ARNING: THIS UNIT  WILL NOT DISPLA Y YOUR HEART RA TE WHEN
OPERA TED UNDER  WATER.
W
W
A
AR
R R
R A
AN
N T
TY
Y &
&
 
 S
S
E
ER
R V
VI
IC
C E
E
T
T i
im
m e
ex
x 
 I
In
n t
te
e r
rn
n a
at
ti
io
o n
n a
al
l 
  W
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ar
rr
ra
a n
nt
ty
y  
 (
(
U
U .
.S
S.
. 
  L
L i
im
m i
it
t e
e d
d  
 W
W a
ar
rr
ra
a n
nt
ty
y )
)
Your  Timex ®
Digital Heart Rate Monitor is warr anted against manufacturing
defects by  Timex Corpor ation for a period of ONE  YEAR from the original
purchase date .Timex and its worldwide affiliates will honor this
International  Warr anty .
Please note that  Timex may,at its option, repair your Heart Rate Monitor
by installing new or thoroughly reconditioned and inspected components
or replace it with an identical or similar model.
IMPORT ANT:PLEASE NO TE THA T THIS  WARRANTY DOES NO T COVER
DEFECTS OR D AMAGES TO  YOUR HEART RA TE MONITOR:
1. after the warr anty period expires;
2. if the Heart Rate Monitor was not originally purchased from an
authorized  Timex retailer ;
35
4.
If you do not see a flashing heart icon on your  Watch, reinstall the
sensor battery .
NOTE: It is not necessary for a heart r ate value to appear on the display
during this test.
W atc h Batt ery R eplacement
When the battery of the  Watch is running low ,the display or INDIGLO®
night-light will dim. This Watch uses a CR2032 lithium battery .
T o avoid the possibility of permanently damaging the  Watch, TIMEX
STRONGL Y RECOMMENDS  TAKING  YOUR MONIT OR TO  A LOCAL RET AILER
OR JEWELER  TO HA VE THE BA TTERY REPLACED .
I IN
N D
DI
IG
G L
LO
O ®
® 
 N
N i
ig
g h
h t
t-
L
L i
ig
g h
h t
t
Press the INDIGLO®button to activate the night-light. Thiselectroluminescent technology
illuminates the  Watch display at night and in low light conditions .
W
Wa
at
te
e r
r 
 R
R e
es
si
is
s t
ta
a n
n c
ce
e
W atc h

Y our 30 Meter  Water Resistant  Watch withstands water pressure to 60
p .s .i. (equals immersion to 98 feet or 30 meters below sea level).
The  Watch is only water -resistant as long as the lens ,pushbuttons ,and
case remain intact.
Timex recommends rinsing your wrist monitor with fresh water after
exposure to salt water .
34