Nike + iPod User Guide K Apple Inc. © 2008 Apple Inc. All rights reserved. Apple, the Apple logo, iPod, and iTunes are trademarks of Apple Inc., registered in the U.S. and other countries. iTunes Store is a service mark of Apple Inc., registered in the U.S. and other countries. NIKE and the Swoosh Design are trademarks of NIKE, Inc. and its affiliates, and are used under license. The Nike + iPod Sport Kit is covered by one or more of U.S. patent numbers 6,018,705, 6,052,654, 6,493,652, 6,298,314, 6,611,789, 6,876,947, and 6,882,955, either alone or when used in combination with a Nike + iPod enabled iPod media player. Mention of third-party products is for informational purposes only and constitutes neither an endorsement nor a recommendation. Apple assumes no responsibility with regard to the performance or use of these products. All understandings, agreements, or warranties, if any, take place directly between the vendors and the prospective users. Every effort has been made to ensure that the information in this manual is accurate. Apple is not responsible for printing or clerical errors. Contents 5 5 6 12 12 14 14 14 14 15 16 16 16 17 18 18 Welcome to Nike + iPod Your Personal Workout Assistant Quick Start Using Nike + iPod Calibrating Nike + iPod Setting the Units of Distance Entering Your Weight Locking iPod touch During a Workout Getting Spoken Feedback Using a PowerSong Pausing a Workout Changing Music During a Workout Reviewing Recent Workouts on Your iPod Creating and Selecting Custom Workout Shortcuts Purchasing and Downloading Nike+ Workouts Using a Nike + iPod Remote 3 19 Linking to Another Sensor 20 Putting the Nike + iPod Sensor to Sleep 21 Important Safety Information 22 Learning More, Service, and Support 4 Welcome to Nike + iPod Your Personal Workout Assistant Nike + iPod is a workout partner and coach all in one. Select the type of workout you want--open-ended, distance, time, or calorie-burning--choose music to keep you motivated, and then keep track of your progress every step of the way with spoken and onscreen feedback. Upload your workout date to nikeplus.com, where you can set goals, monitor your improvement from workout to workout, and even join the world's largest online running community, participating in challenges with runners from across the globe. Nike + iPod is supported by iPod nano (4th generation) and iPod touch (2nd generation), as well as all previous iPod nano models. 5 Quick Start Follow these instructions to get started using Nike + iPod right away. Step 1: Enable Nike + iPod on your iPod. m iPod nano: Attach the Nike + iPod receiver to iPod nano. Nike + iPod appears as an option on the main menu. m iPod touch: Choose Settings > Nike + iPod and set it to On. A Nike + iPod icon appears on the Home screen. Note: iPod touch has an internal receiver; no externally attached receiver is required. Step 2: Make sure you have the latest iPod and iTunes software. 1 Download and install the latest iTunes software to your computer from www.apple.com/itunes. You need iTunes 7.0 or later. 2 Connect iPod to your computer, select iPod in the iTunes sidebar, and click Summary. 3 If iTunes says your iPod needs an update, click Update and follow the onscreen instructions. 6 Step 3: Insert the Nike + iPod Sensor in your Nike+ ready shoe. m Lift the insole of the left shoe, remove the foam insert from the pocket underneath, and replace it with the sensor. Lift the insole and place the sensor in the pocket, flat side up. You can leave the sensor in your shoe when you aren't working out, but if you plan to wear your shoes for a long time without working out, we recommend replacing the sensor with the foam insert to save battery life. 7 Step 4: Choose a type of workout. To choose An open-ended workout A workout with a time goal A workout with a distance goal Do this iPod nano: Choose Nike + iPod > New Workout > Basic. iPod touch: Choose Nike + iPod > Basic. iPod nano: Choose Nike + iPod > New Workout > Time. iPod touch: Choose Nike + iPod > Time. iPod nano: Choose Nike + iPod > New Workout > Distance. iPod touch: Choose Nike + iPod > Distance. iPod nano: Choose Nike + iPod > Settings > Weight and enter your weight. Then click the Menu button, and choose Nike + iPod > New Workout > Calorie. iPod touch: Choose Settings > Nike + iPod > Weight and set your weight. Then press the Home button, and choose Nike + iPod > Calorie. Note: You need to enter your weight only the first time you start a calorie burning workout. iPod nano: Choose Nike + iPod and choose a workout shortcut. iPod touch: Choose Nike + iPod, tap My Workouts, and choose a workout shortcut. Note: First-time users should see "Creating and Selecting Custom Workout Shortcuts" on page 17. A workout with a calorie burning goal A custom workout shortcut 8 Step 5: Choose music to accompany your workout. To play A Nike+ Workout mix The currently playing song Songs from a playlist Songs in random order No music Do this Choose the mix (see page 18). Choose Now Playing. Choose Playlists and choose a playlist. Choose Shuffle Songs. Choose None. Step 6: Start your workout. m iPod nano: Press the Center button and begin walking or running. m iPod touch: Tap Play and begin walking or running. 9 Step 7: Monitor your progress. Nike + iPod automatically displays your workout status on the iPod screen. iPod nano iPod touch Periodically, Nike + iPod also gives you spoken feedback on your progress (see "Getting Spoken Feedback" on page 14). To get spoken feedback manually: m iPod nano: Press the Center button at any time during your workout. m iPod touch: Press the Home button at any time during your workout. Note: iPod touch must be locked to get spoken feedback manually (see "Getting Spoken Feedback" on page 14). Step 8: End your workout. You can end your workout at any time. If you continue working out after you reach your time, distance, or calorie goal, iPod continues to monitor your progress. 10 To end your workout: m iPod nano: Press the Play/Pause (') button to pause your workout. Then press the Menu button and choose End Workout. m iPod touch: Press End Workout. If iPod touch is locked, press the Home button and tap Pause. Then drag the slider to unlock iPod touch, and tap End Workout. iPod stores your most recent workout data for future reference. Step 9: Track your progress at nikeplus.com. When you connect iPod to your computer, iTunes sends your workout data over the Internet to nikeplus.com, where you can track your progress over time, view a record of all of your past workouts, set and monitor goals, and compare your results with others. You can even compete with other online Nike + iPod users in workout challenges. To send your workout data to nikeplus.com: 1 After a workout, connect your iPod to your computer. iTunes opens automatically. 2 Click Send in the dialog that asks if you want to send your workout data to nikeplus.com. 3 Click Visit in the dialog that asks if you want to go to nikeplus.com. The nikeplus.com website opens with your most recent workout graphed on the homepage. 4 Click Save Your Runs, then click Sign Me Up and follow the onscreen instructions. Once you've set iTunes to send your workout data to nikeplus.com, iTunes sends the latest data automatically over the Internet whenever you connect iPod to your computer. The nikeplus.com website opens, and you're logged in automatically. 11 When your iPod isn't connected to your computer, you can go to www.nikeplus.com and enter your Login ID and password. See the nikeplus.com website for Nike's privacy policy and terms and conditions. Using Nike + iPod Follow these instructions to get the most out of Nike + iPod. Note: Some features are new with iPod nano (4th generation). Calibrating Nike + iPod The default calibration for Nike + iPod is quite accurate for many users. You can improve the accuracy by calibrating Nike + iPod to your natural running and walking style. To calibrate Nike + iPod for running and walking: 1 iPod nano: Choose Nike + iPod > Settings > Sensor > Calibrate. iPod touch: Choose Nike + iPod > Calibration. 2 Choose Run and enter a distance. Note: You must travel at least a quarter of a mile for calibration to be successful. 3 Choose music to accompany your calibration workout. 4 iPod nano: Press the Center button. iPod touch: Tap Play. Then run the set distance at a steady, natural pace. 12 5 iPod nano: Press the Menu button and choose Done Calibrating. iPod touch: Tap End Workout, and tap Done. A message tells you if the calibration was successful. 6 Repeat steps 1­4, choosing Walk in step 2 and walking at a steady, natural pace in step 4. Note: Even after calibrating, the accuracy of the distance measurements may vary depending on gait, running surface, incline, and temperature. To calibrate using your latest completed workout: You can calibrate Nike + iPod using the workout you just finished. This is useful if you've traveled a known distance that doesn't match the summary distance displayed on your iPod. At the end of your workout: m iPod nano: Choose End Workout, and then choose Calibrate. Set the correct distance you walked or ran, and press the Center button. m iPod touch: Tap End Workout, then tap Calibration and set the correct distance you walked or ran. Tap Save, then tap Done. iPod senses whether the workout was a walk or run and correctly uses the new calibration to override the existing one. To reset Nike + iPod calibration to the default setting: m iPod nano: Choose Nike + iPod > Settings > Sensor > Calibrate > Reset Walk or Reset Run. m iPod touch: Choose Nike + iPod > Calibration > Run or Walk and then choose "Reset to Default." 13 Setting the Units of Distance You can set Nike + iPod to measure your workouts in either miles or kilometers. To set the units of distance: m iPod nano: Choose Nike + iPod > Settings, and set Distances to Miles or Kilometers. m iPod touch: Choose Settings > Nike + iPod > Distances, then choose Miles or Kilometers. Entering Your Weight To enter your weight: m iPod nano: Choose Nike + iPod > Settings > Weight and enter your weight. m iPod touch: Choose Settings > Nike + iPod > Weight and enter your weight. For better accuracy in calculating calories burned, update your weight if it changes. Locking iPod touch During a Workout You can lock iPod touch so that its controls can't be accidentally activated during a workout. To lock iPod touch: m Press the Sleep/Wake button. To unlock, press the Sleep/Wake button or the Home button and drag the slider. Getting Spoken Feedback As you work out, Nike + iPod periodically gives spoken feedback on your status. To get spoken feedback manually: m iPod nano: Press the Center button at any time during your workout. m iPod touch: Press the Home button while iPod touch is locked. 14 To set the voice type or turn spoken feedback off: m iPod nano: Choose Nike + iPod > Settings and set Spoken Feedback to Male, Female, or Off. m iPod touch: Choose Settings > Nike + iPod > Spoken Feedback, then choose Male, Female, or Off. If spoken feedback is turned off, you can still get spoken feedback manually. Note: On iPod nano, spoken feedback is available in some languages besides English. If you set your iPod to one of these languages and connect your iPod to your computer (which must be connected to the Internet), iTunes prompts you to download feedback in that language. On iPod nano, you can have only one non-English version of spoken feedback on your iPod at a time. On iPod touch, all spoken feedback languages are supported automatically. Using a PowerSong You can choose a motivational song as your PowerSong. At any time during your workout, you can jump to the song. To choose a PowerSong: m iPod nano: Choose Nike + iPod > Settings > PowerSong, and choose any song. m iPod touch: Choose Settings > Nike + iPod > PowerSong, and choose any song. To play your PowerSong: m iPod nano: Press and hold the Center button at any time during a workout. After a short pause, the song plays. m iPod touch: Tap PowerSong on the workout screen. Or, if iPod touch is locked, press the Home button twice, and then tap PowerSong. 15 Pausing a Workout You can pause your workout at any time, temporarily stopping music and data collection, and resume the workout later without losing any data. To pause or resume a workout: m iPod nano: Press the Play/Pause (') button. m iPod touch: Tap Pause. Or, if iPod touch is locked, press the Home button once, and then tap Pause. Tap Play to resume your workout. Changing Music During a Workout You can change your music at any time during a workout. Because your workout is paused during the transition, you can resume it without losing your workout data. To change music during a workout: 1 iPod nano: Press the Menu button and choose Change Music. Your workout pauses. iPod touch: If iPod is not locked, tap Pause. If iPod is locked, press the Home button, drag t ...