Information is Power By measuring intensity (heart rate) and duration (time) you can avoid over training, help prevent injury, and maximize your chances of achieving your goals. 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 c8 features · 50 lap chronograph · Adjustable target heart rate zone · 2 segment interval trainer · Data: timing information, average heart rate, time in zone for each lap / run · Time / Day / Date / Alarm 1 Contents Quick Start . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 TIME mode Set Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Set Alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 RUN mode Using the Chronograph . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Setting Heart Rate Zone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Customizing Primary Display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Setting "My View" Display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 9 10 11 INTERVAL mode Setting Training Intervals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 DATA mode Review Saved Runs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Heart Rate Intensity Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Service Centers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . CE Compliance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 15 15 16 17 17 17 This document with updates is available online at www.nike.com /manuals Printed on Wood Free Paper 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 RUN mode views Start Run or Chronograph View Heart Rate 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. Run through the Quick Start again or see page 15 Troubleshooting. Scroll to RUN mode My View See page 11 for setup 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. 4 SEC EXIT Switch Time Zones Hold 1 sec to view. Hold 4 sec to switch. 4 SEC Turn Chime ON/OFF Chime sounds at the press of any button. 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 two alarms. Follow steps through to set the alarms. 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 1 View Set hour Set minutes Alarm 2 View Time View 6 Using the Chronograph In Chronograph View, you can mark lap times and total times during your run. Both lap times and total times are captured simultaneously when you press the lap button. Average heart rate is also captured for each lap/ total period. After you stop the chronograph, you can save your run information and review it in DATA mode. See page 13 for DATA mode. Follow steps through to use your chronograph. Mark Laps Lap time is the time required to go once around a track or complete a segment of a run. LAP 1 and Mark Totals Total time is the time from the beginning of the run up to the point you mark. TOTAL 1 4 Press button to switch views at any time during your run. Start Run A blinking stopwatch will appear. Mark Lap/Total You will have 7 seconds to read your lap and total time. Heart rate is also captured for each lap/total period and can be viewed in DATA mode if the run is saved. Scroll to RUN mode Scroll to Chronograph View Heart Rate View My View See page 11 for setup 7 ... Save or Clear Run Information LAP 2 LAP 3 LAP 4 3 SEC TOTAL 2 TOTAL 3 TOTAL 4 Save Run Run information is saved to DATA mode. See page 13 for DATA mode. 4 Mark Lap/Total 4 Mark Lap/Total Stop Run Stopwatch will disappear. 3 SEC Clear Run Run information is erased. 8 Setting Heart Rate Zone Your heart rate is measured in beats per minute (bpm). Setting a heart rate zone allows you to work within an upper and lower heart rate limit. Follow steps through to set a target heart rate zone. EXIT or 4 SEC Above your heart rate zone. Below your heart rate zone. 4 Scroll to RUN mode Press button to select adjustable element. Out-of-Zone Indicators If your heart rate is out of your zone the LO ( ) or HI ( ) arrow indicators will flash in the display. Set upper heart rate limit Turn heart rate zone ON Set lower heart rate limit Turn audible zone alarm ON / OFF Zone Alarm ON Indicator If zone alarm is ON the watch will beep as your heart rate moves out of your zone. 9 Customizing Primary Display You can choose to view TOTAL time or LAP time in the primary display of your chronograph. Follow steps through to switch your views. EXIT 4 4 SEC Examples TOTAL time in primary display. or Scroll to TOTAL / LAP LAP time in primary display. Scroll to RUN mode 10 Setting "My View" Display "My View" allows you to create your own view in RUN mode with the information you use the most during your workout. When activated My View will appear as the first view in RUN mode. This feature allows you to choose which information appears in the Primary (larger) and the Secondary (smaller) displays. Follow steps through to create your view. EXIT 4 Turn MY VIEW ON 4 SEC PRIMARY display choices Scroll to RUN mode SECONDARY display choices Press button to scroll to MY VIEW and select display choice. NO display NOTE: Primary and Secondary display choices cannot be the same. 11 Setting Training Intervals INTERVAL mode features a 2 segment countdown timer. You can use this as an interval training tool by exercising at a higher intensity for a certain period of time, followed by a recovery interval at a lower intensity level. You can set 2 timed segments for your workout. As each segment is completed, the next begins. All segments will continue to repeat until the timer is stopped. Follow steps through to set your training intervals. EXIT Cycle Segments Press button to select beginning segment. Timer must be reset. See Reset Countdown. Start Countdown Stop Countdown 2 SEC 4 SEC Reset Countdown 4 Scroll to INTERVAL mode Press button to select adjustable element. Segment 1 Set seconds Segment 1 Set minutes Segment 1 Set hours Switch to segment 2 View Heart Rate Press button to view current heart rate in secondary display during any segment. 12 Review Saved Runs In DATA mode you can review detailed information about your saved runs. The memory can store multiple runs with up to 50 laps each. See page 8 for saving runs to DATA mode. Follow steps through to view data saved for each run. Total Time Averages HR Zone Best Lap Lap 1 Lap 2 Lap 3 up to 50 Average HR Above Zone Total Time Total Time (Lap 1 + Lap 2) Select a Run Date of run appears in primary display. Average Lap Below Zone Average HR Average HR In Zone Lap 1 Time HR Zones will not appear if they are turned OFF during recording. Lap 2 Time 4 Press button to view stats in each category. Scroll to DATA mode 3 SEC 3 SEC Clear This Run NOTE: If RUN 2 is deleted, RUN 3 becomes RUN 2. Clear ALL Runs 13 Heart Rate Intensity Chart This is another way to gauge your approximate heart rate zones based on sex, age and weight. Starting with your Max Heart Rate, use the chart to help calculate your zones depending on the intensity of your workout. Note this formula may not work for everyone. Find your Max Heart Rate 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. Determine your Target Heart Rate Zones (Intensities) 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 14 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 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. Press and hold all four buttons at the same time to reset th ...