A Introduction Explanation of the abbreviations used in the instructions and on the display A to B 1 B Tijd en datum instellen Setting times and date 3. Setting the date B to C C Determining heart rate range Maintaining health: C to D 15 D Determining limits automatically Exercise 20 21 22 23 24 25 Type of sport Motocross/Enduro (fast/competition) Cross-country running Cycling 9 km/h Cycle racing Rowing Swimming, backstroke 074 029 079 040 077 29 30 28 Para Exer(Parameter) cise 120 26 27 Type of sport Swimming, breaststroke Swimming, fast crawl Swimming, slow crawl Skipping (70/min) Skipping (125/min) 074 080 070 8 22 Para (Parameter) 074 071 Now you can calculate the upper and lower pulse limits for your form of training. To do this multiply your maximum heart rate with the factor that matches your desired type of training: S/S 1 SAT SUN MON TUES WED THUR FRI ALL OFF Almo1 Almo2 Sex - Saturdays Sundays Mondays Tuesdays Wednesdays Thursdays Fridays every day Alarm deactivated Alarm 1 Alarm 2 Sex kcal - Kilocalories kg - Kilogram lb - Pounds (weight) cm - Centimetre V - Volt kHz - Kilohertz bpm - Beats per minute - Body mass index HR - Heart rate MHR - Maximum heart rate UPPER - Upper limit LOWER - Lower limit S/S SET YEAR 2003 M SET 01-1 0:03 S/S M SET 01-1 0:03 M Lower limit: MHR x 0.50; Upper limit: MHR x 0.65. Endurance training: Lower limit: MHR x 0.65; Upper limit: MHR x 0.80. Press to set the date. The year flashes. Press to set the year. Press . The month flashes. Press to set the month. Press . The day flashes. Press to set the day. If you press again you return to normal time mode. The day of the week is taken from the integrated calendar. Maximum intensity: Lower limit: MHR x 0.80; Upper limit: MHR x 0.95. Introduction 2 - Male - Female Alarm mode 9 Determining heart rate range Example: 16 Determining limits automatically Exerci Type of sport se 31 32 33 34 35 Skiing cross-country Skiing - downhill Spinning Squash Tennis Para (Parameter) se 074 064 065 096 050 38 36 37 Type of sport Dancing Walking (normal speed) Hiking (fast hiking) 068 23 Para (Parameter) 023 036 1 to 2 MY CDT SW MXRUN AVRUN RUN1 IN - My settings M Countdown mode W Stopwatch mode Total lap time Average lap time Lap 1 Time within the limits You can set eight alarms (e.g. individually for each weekday and together for all weekdays). The various alarms are shown by almo1 (Alarm1) to almo8 (Alarm8). S/S ALMO1 0 0:03 S/S M WED ALMO1 0 0:03 S/S M ALL ALMO1 0 0:03 M A 35-year old woman who wants to do endurance training sets her lower training limit to 127 (230 - 35 = 195 * 0.65 = 126.75) and the upper training limit to 156 (230 - 35 = 195 * 0.6 = 156). Discuss your personal training type and your personal heart rate range with a doctor or a qualified trainer! OFF 2 In alarm mode the screen shows the heart rate, the alarm time and the corresponding alarm number e.g. almo1 (Alarm1). If the alarm is activated the display changes between the alarm number and the day on which it is activated or ALL, if the alarm has been activated for all weekdays. A bell symbol is shown in the top right corner. If an alarm is activated the alarm display changes to OFF. Button functions 3 Button Button START/ MODE-"M" STOP-"S/S" S/S M SET L Alarm mode Setting alarms. 10 Determining limits automatically 65 0:00:00 STW 17 Determining limits automatically S/S 24 2 to 3 Never press the function buttons under water, otherwise moisture will penetrate the casing. MODE button Press to open the ALARM mode. Hold down the button for a few seconds to move from one alarm number to the next. Select the alarm that you wish to set. S/S SET HOLD REV OFF 152 HIGH S/S 123 LOW 3 The Mode button is used to switch between the various operating modes: Time mode > Alarm mode > My mode > Countdown mode > Stopwatch mode > Calorie mode. You also use this button to confirm the settings you have made. You can open other options from inside a mode. ALMO2 0 0:03 S/S M HOLD SET ALMO2 0 7:03 S/S M SET ALMO2 0 8:00 M Button "SET" Button LIGHT/ ALARM "L" Hold down the button for a few seconds to set the alarm time. After HOLD has been displayed the hour flashes. Press to set the hours. Press . The minute display flashes. Press to set the minutes. Click to confirm the setting. In order to set your training limits press to change to the stopwatch mode. STW(for stopwatch) appears in the lowest line of the screen. Hold down for approx 2 seconds. After displaying HOLD the screen that you use to switch between the training stopwatch and lap time stop watch using the button appears as does the one to switch the recovery countdown/fitness test on or off (RECOV ON/OFF; Page 42). In order to make the settings the stopwatch must show 0:00:00! Now your monitor will display the upper limit it has calculated. You can change the value as you wish, as described below, or use the value given. In order to change the heart rate monitor at a later point in time ignore the points described above by pressing the button when the upper limit is flashing. Press the mode button to set the upper limit of the heart rate monitor. Press to set a value for the upper limit of between 31 and 240. Press to enter the setting for the lower heart rate limit. Press now to set a value for the lower limit of between 30 and 239. Button functions 4 Alarm mode Activating/deactivating alarms S/S 11 Determining limits automatically 18 Determining limits automatically Press to confirm the setting and return to the stopwatch mode. You cannot set a lower limit that is higher than the upper limit. 25 3 to 4 SET button You use the SET button to make settings within a mode. START/STOP button You enter most settings using the START/STOP button. ALMO1 0 0:03 S/S M WED ALMO1 0 0:03 S/S M ALL ALMO1 0 0:03 S/S M OFF EXERC 01 S/S INTEN 1 4 LIGHT/ALARM button Press the button for approx. 2 seconds to activate/deactivate the acoustic signal. A sound symbol will appear in the display and an acoustic signal will sound upon button activation or when leaving the training range, provided this function has been activated. You also press this button to switch the background lighting on for 5 seconds. By repeatedly pressing the button you choose whether to activate the alarm for a weekday (Sun-Sat) (Sunday-Saturday) or for the whole week (ALL) or whether to deactivate the alarm (off). If an alarm is activated the bell symbol remains visible in all operating modes. The bell symbol disappears if none of the eight alarms are activated. You can switch off the alarm by pressing any button. Press the mode button to access the EXERCISE setting. Press to set the exercise type from 1 to 38 with the aid the table in the "Activity/sport types parameters, Page 29" chapter or from the enclosed activity list. Press the mode button to access the INTEN setting. Press to set the intensity from 1 (fat-burning training), 2 (basic endurance training) or 3 (intensive endurance training). Setting times and date 5 USET - Personal Settings 12 Determining limits automatically Description of the training types Fat-burning training: The limits for this type of training are calculated for ideal fat burning. 19 Determining limits automatically Warnings when you leave the heart rate range 26 4 to 5 S/S 0 a 12:00 01-1 WED If required switch to time mode using the button; the screen displays the heart rate, time and date and weekday in succession. 12/24 hour display Before you can use your heart rate monitor for training you have to enter some personal data such as your sex, weight, height and age. These values are required to calculate the limits automatically later. The monitor must be in My mode for the data to be entered. The lowest line of the screen displays the My (My settings) entry. If this is not the case enter My mode by pressing the button. S/S USET 1 0 HOLD S/S GENDE M S/S Basic endurance training: In this type of exercise the limits are calculated for training at normal intensities. S/S 050 kG Intensive training: In this type of exercise the limits are calculated for training at high intensities. 01-1 180 16:00 S/S WED 45 16:00 5 Press in normal time mode to switch between displaying the 24 and 12 hour clock. When in 12 hour display A stands for "AM" (for times between 0:00 and 11:59) and P for "PM" (for times between 12:00 and 23:59). When in 12 hour mode the date is displayed using the month-day format and when in 24 hour mode using the day-month format! Hold down the button in My mode for approx. 2 seconds until the HOLD message disappears. Now press the button to select your sex - "M" for man or "W" for women. Press to open the weight entry. Enter your weight using (between 20 and 227 kg). Your current heart rate is displayed during training. If your heart rate is above the set range you are informed of this by a flashing value and an up (pulse too high) or down (pulse too low) arrow. The arrows disappear as soon as your current value is located within the pre-set training range. Setting times and date 6 USET - Personal Settings S/S 13 Determining limits automatically Activity/sport type parameters 20 Determining limits automatically An acoustic alarm can also be set. 27 5 to 6 1. Setting DUAL time S/S 01-1 0 0:00 S/S HOLD SET DUAL 0 M CM 160 S/S 1-01 1945 S/S 1-01 1976 S/S 1-02 1976 The following table can help you to enter the parameters for an activity or type of sport for which you wish to calculate the calorie consumption. Please note that these are rough guidelines because people practice sport at various levels of intensity. S/S 6 Using dual time you can set a different time for a second time zone. Hold down for approx 2 seconds. After HOLD has been displayed the different time setting for the second time zone flashes. Each time you press the time changes by one hour. At 23 the display changes to minus values. Press to open the height entry. Enter your height using (up to max. 255 cm). Then press to open the age entry. Enter the year in which you were born using (between 1900 and the current year). Press the button and enter the day on which you were born using the button. Press the button and enter the month on which you were born using the button. Close the settings using . WED 45 16:00 Exercise 1 2 3 Type of sport Aerobics, medium Aerobics, intensive Badminton Para Exer(Parameter) cise 047 061 044 4 5 6 Type of sport Basketball Boxing Football Para 063 062 095 Press the button for approx 2 seconds to activate/deactivate the acoustic signal. The symbol for the acoustic signal is shown on the screen. If the pulse now goes above or below the limits an acoustic signal sounds every few seconds. Hold the button for approx 2 seconds to switch off the acoustic signal. Setting times and date 7 Determining heart rate range Automatic calculation 14 Determining limits automatically Exercise 7 8 9 10 11 12 13 Type of sport Football Golf Gymnastics Handball Inline skating Canoeing - racing Canoeing - trekking Para Exer(Parameter) cise 059 039 030 063 040 047 020 14 15 16 17 18 19 Type of sport Climbing Weight training Running (<6 min/km) Walking (<4.3 min/km) Running (<3 min/km) Motocross/Enduro (slow/normal) 21 Para (Parameter) 0.00055 0.00032 0.00088 0.00104 0.00131 0.00070 Calorie mode (KCAL) Calculating calories consumed and fat breakdown 28 6 to 7 2. Setting clock time Your heart rate monitor calculates your upper and lower limits automatically from the personal data you enter. In order to ensure the best possible training with the heart rate monitor you can also calculate and enter a specific training range with upper and lower heart rate limits manually. 7 Press hours. Press to set the time. The hour display flashes. Press . The minutes display flashes. Press to set the to set the minutes. Manual calculation To calculate the training limits, take your maximum heart rate (MHR) as a basis. It is normally calculated using the following formula: Men : 220 minus age Women : 230 minus age To determine your personal, maximum heart rate, consult your doctor or your trainer. The achieved calorie consumption and the fat breakdown are calculated from the measured heart rate when the training stopwatch is activated. Before training you can change the parameters as required. Otherwise the standard settings for the type of sport are used. The calorie consumption is measured at a heart rate of more than 100 beats/minute and only after the training stopwatch has been started. Glue A Calorie mode (KCAL) Entering activity/sport type parameters A to B B Stopwatch mode (STW) C to D B to C 36 C Stopwatch mode (STW) Fitness level D 43 29 Additional functions Power saving mode 50 1 The monitor must be in Calorie mode for the data to be entered. If this is not the case enter Ca ...