User manual NIKE TRIAX C6

Information is Power This heart rate monitor was developed in association with Jay Blahnik, an internationally recognized fitness instructor, author and industry expert. One insight that Jay has gained from his years of working with heart rate monitors is that too often people try to "shoot for a number" they have seen on a heart rate chart or have calculated using a heart rate equation. While these numbers might be just right for a few people, they are often inaccurate because they don't take into account how you or your body "feels". Jay's input prompted NIKE to design the first monitor that actually helps you make a connection between how you feel and how hard your heart is beating. Instead of just "shooting for a number," you will be able to find the numbers that are just right for you. Used properly, the c6 watch can help you exercise more efficiently, avoid over-training and measure your progress and improvement. Heart Rate Transmitter Your Heart Rate Transmitter reads the electrical impulses of your heart and transmits data to your watch. It is one of the most accurate ways to measure heart rate. The Transmitter will function automatically if it is worn correctly within a meter of the watch. The Transmitter is ergonomically designed to fit comfortably during all types of exercise. ATTENTION: Anyone beginning an exercise regimen for the first time (especially users of pacemakers or other implanted devices) should consult their physician or health professional before using the heart rate monitor. triax c6 features · Personal zone finder · Four adjustable target heart rate zones · Real time calorie counter · Graph view · Data: time in zones, workout graph, exercise time. · Time / Day / Date / Alarm 1 Contents Quick Start . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 TIME mode Set Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Set Alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 WORKOUT mode Completing the Heart Rate Zone Finder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Editing Heart Rate Zones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Setting Calorie Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Using the Chronograph . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 9 10 11 DATA mode Review Saved Runs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Heart Rate Intensity Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 This document with updates is available online at www.niketiming.com 2 Quick Start Follow steps through to position the Heart Rate Transmitter and go for a run. 1 Push tab up through slot in HR Transmitter. 2 Press down tab until flush. 3 Attach other side of HR Transmitter around chest. Position on rib cage just below the breast plate. Should be worn directly against skin and snug enough to not slip down while running. 4 Generously wet both grooved areas on the back of HR Transmitter to ensure a good pick up between your pulse and the Transmitter. 3 Start Workout In WORKOUT mode , you can VIEW your information in 3 different ways. Pick the VIEW that displays the information most relevant to you. Chronograph View Zone Number Displays in which zone you are exercising. or or Heart Rate / Calories View No Heart Rate Displayed If you see three blinking lines in the display, the watch is not receiving transmission from the Heart Rate Transmitter. Graph View Each bar is your heart rate average for 2 minutes. Run through the Quick Start again or see page 14 Troubleshooting Scroll to WORKOUT mode 4 Set Time In TIME mode you can set the time, date and power save option. TIME mode is the only mode in which you can turn the button chime ON and OFF. Follow steps through to set the time and date. EXIT Chime ON/OFF Chime sounds at the press of any button. 4 SEC 4 Scroll to TIME mode Press button to select adjustable element. Electrolight ON/OFF Set hour Set minutes Set seconds Set day Set month Set year Choose 12 or 24 hour clock Power Save (0-24hrs.) After X hours with no activity, watch goes to sleep. Push any button to wake. Alarm will still function. 5 Set Alarm Within TIME mode you can set an alarm. Follow steps through to set the alarm. EXIT (Alarm On) Turn Alarm ON/OFF The alarm icon will show in the display of any mode when the alarm is turned ON. 4 SEC Scroll to TIME mode Press button to select adjustable element. Alarm View Set hour Set minutes Time View 6 Completing the Heart Rate Zone Finder A heart rate monitor is a great way to measure your exercise intensity in order to get results from your workout. It is very important to learn which numbers are right for you. The c6 watch is the first monitor with a Heart Rate Zone Finder. It helps you establish which numbers are easy (Z1), medium (Z2), hard (Z3) and very hard (Z4) for you. It is a simple exercise test that takes just 15 minutes, but will enable you to maximize the benefits of this watch, and learn more about your fitness. Simply workout at the effort level displayed on the watch for the specified period of time. The c6 then calculates your personal zones based upon the effort levels you achieved during the test. Rather than determining your zones or numbers through an arbitrary heart rate chart or equation, the Zone Finder creates custom zones just for you. As your fitness improves, you will find that heart rates (or heart rate zones) that used to be challenging will begin to feel easier, or you will be able to maintain each zone for a longer period of time than before. We recommend you take the Zone Finder test approximately every 30 days to check your progress and improvement. Your watch will even send you a reminder every 30 days so you don't forget. Follow steps through to complete the Heart Rate Zone Finder. EXIT See opposite page 4 SEC 4 Scroll to WORKOUT mode 7 Choose your favorite indoor or outdoor cardio activity, like the exercise bike, stair climber or running. You will do 3 exercise "sets" at varying intensities. Try to acquire the effort level requested by the watch. Try not to manipulate your heart rate, but rather simply try to maintain the effort level requested on the watch. The watch will take you through the following protocol: Exercise for 5 minutes at an effort that feels EASY... 2 SEC ... it feels like you are warming-up. ... you feel at-ease and non-challenged. ... you could maintain this intensity for 30-60 minutes. Exercise for 5 minutes at an effort that feels MEDIUM... 2 SEC ... it is challenging, but comfortable. ... it feels harder than a warm-up, but not uncomfortable. ... you could maintain this intensity for 20-40 minutes. Exercise for 3 minutes at an effort that feels HARD.. 2 SEC ... it is challenging and uncomfortable but achievable. ... it feels like a competitive pace that you could not do for very long. ... you could maintain this intensity for no more than 3-5 minutes. Cool down for 2 minutes. 2 SEC Auto-Scroll through Zones 1-4. The zones each have an upper and lower limit based on your average heart rate from each of the above segments. Note: On page 13 you will find an alternate method for determining your heart rate zones. 8 Editing Heart Rate Zones Once your personal zones are set with the Zone Finder, you can review and manually edit them in WORKOUT mode if you feel the zones need to be adjusted up or down. Follow steps through to edit your heart rate zones and turn the zone alarm ON /OFF. EXIT Zone Alarm ON Indicator If zone alarm is ON the watch will beep as your heart rate moves between zones. 4 SEC Scroll to WORKOUT mode 4 Edit Zone 2 (upper limit) Turn zone alarm ON/OFF Edit Zone 1 Edit Zone 3 (upper limit) Zone 4 is set by Zone 3 9 Setting Calorie Information The c6 watch will automatically determine the amount of calories you have burned during a workout. Follow steps through to enter the information used to calculate calories burned. EXIT 4 SEC Scroll to WORKOUT mode 4 Enter age Scroll to gender select display Select weight units Enter weight 10 Using the Chronograph Now that you have set your zones and entered the necessary information to measure calories, you are ready to begin a workout. In WORKOUT mode you can view current heart rate and total calories burned at any time during the workout. Follow steps through to use the chronograph. 2 Start Workout A blinking stopwatch will appear. NOTE: Calories and Graph start when the workout is started, stop when the workout is stopped and reset when the workout is cleared. Scroll to WORKOUT mode Press button to switch views at any time during your workout. Stop Workout Stopwatch goes away. 3 SEC Chronograph View Heart Rate / Calories View Graph View Clear Workout Clearing the workout will also clear the information stored in DATA mode. 11 Review Workout Data In DATA mode you can review total workout time, total calories burned, and the amount of time spent in each heart rate zone. Follow steps through to view data recorded during the workout. 2 Total time Total time in ZONE 1 (Z1) Total time in ZONE 2 (Z2) Scroll to DATA mode 3 Total time in ZONE 3 (Z3) Total time in ZONE 4 (Z4) Total time Total calories burned NOTE: Clearing the workout will also clear the information stored in DATA mode. 12 Heart Rate Intensity Chart We encourage you to use the Zone Finder (page 7) to determine your heart rate zones because it will provide you with a very accurate correlation between your heart rates and actual effort. However, if you do not wish to use the Zone Finder, you may also use the following chart to input your heart rate zones. Please note this chart will not be accurate for everyone. Find your Max Heart Rate Determine your Target Heart Rate Zones (Intensities) Light Intensity (60-70% of Max HR) Exercise in this range at the start of a workout or to recover from a tough workout or race. You should be able to easily maintain a conversation while exercising at this intensity. Moderate Intensity (70-80% of Max HR) Exercise in this range to develop endurance and prepare your muscles to make the transition from aerobic to anaerobic. You should be able to maintain this for a while. You should not be completely breathless and this should not hurt. Heavy Intensity (80-90% of Max HR) Exercise in this range to increase muscle strength and improve your anaerobic threshold. This is uncomfortable. You should be breathing very heavily. You should only be able to sustain this for a brief time. Maximum Intensity (90-100% of Max HR) Exercise in this range to increase mental toughness, Max V02 and tolerance to lactic acid. This is very uncomfortable. You can barely sustain it. You should be completely breathless. Do not exercise at this intensity except on the advice of a trained medical professional. Max Heart Rate 205 bpm 200 195 190 185 180 175 170 165 160 155 150 123 - 143 bpm 120 - 139 117 - 136 114 - 132 111 - 129 108 - 125 105 - 122 102 - 118 99 - 115 96 - 111 93 - 108 90 - 104 144 - 163 bpm 140 - 159 137 - 155 133 - 151 130 - 147 126 - 143 123 - 139 119 - 135 116 - 131 112 - 127 109 - 123 105 - 119 164 - 184 bpm 160 - 179 156 - 175 152 - 170 148 - 166 144 - 161 140 - 157 136 - 152 132 - 148 128 - 143 124 - 139 120 - 134 184 - 205 bpm 180 - 200 176 - 195 171 - 190 167 - 185 162 - 180 158 - 175 153 - 170 149 - 165 144 - 160 125 - 155 121 - 150 13 Troubleshooting No heart rate displayed on watch: The grooved sensors may not be wet enough. Wet and try again. It is recommended that you wear the Heart Rate Transmitter directly against your skin. If you are wearing the HR Transmitter over clothing, try getting the clothing wet also. The HR Transmitter may not be positioned correctly. Make sure the grooved sensors are flat against the skin. Heart rate reading on watch is erratic or stops: You may need to replace the battery in the HR Transmitter. Sources of electromagnetic fields like appliances, computers and power lines can cause interference. Change your location. This product complies with EN60601-1-2 REDO ZONE FINDER displayed after completing zone finder: Your intensity increased too quickly or was erratic during sections of the test or interference may have caused inaccurate readings during the test. Concentrate on maintaining a steady output during each intensity level as you retry the test. Watch display is Frozen: The display of your watch may "freeze" due to static electricity or recent battery replacement. If this occurs, press and hold all four buttons at the same time. This will erase the data in the memory and allow you to reset the watch to the factory settings. Watch beeps continuously: If you have the zone alarm on and your heart rate does not fall within any of your zones, the watch will beep to let you know you are out of your zones. Press mode button to exit WRKOUT mode or turn off zone alarm. See page 9 for instructions on how to turn off the zone alarm. Specifications IP code: IPX8 Applied Part: Type CF Storage: Standard Conditions (within operating temperature) Watch Water Resistant up to 50 Meters: Designed for underwater performance to a depth of 165 feet (50 m). ATTENTION: Water damage will occur if watch buttons are pressed while underwater! Operating Temperature: -5 to 50° Celsius Material Specifications: Crystal: Mineral Glass Case: Polycarbonate Buckle: Stainless Steel Bezel: Stainless Steel Caseback: Stainless Steel Strap: Polyurethane Mode Limits: Chronograph: 23:59'59" Heart Rate: 30 - 240 bpm Calories: 9999 Heart Rate Transmitter Water Resistant up to 30 Meters: Wipe dry after use. Do not store among conductive material. Operating Temperature: -5 to 50° Celsius Accuracy: + 1% or + 1% bpm, whichever larger (steady state) Material Specifications: Case: Polycarbonate Strap: Urethane Band: Elastic 14