Timex Personal Trainer HRM User Manual

							
©2006 Timex Corpora tion.
W227 NA 632-095000
English page 1
Français page 31
Español página 59
Português página 87

T0701-03_W227_NA_Cvr.qxd  2/7/07  2:11 PM  Page 1 PERAL HEAR RTE M NITR
persona l heart rate mon it   
						

							
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Congratulations!
With your purchase of the  Timex® Personal Heart Rate Monitor you have
hired a new personal tr ainer. Your Personal Heart Rate Monitor offers you
the ability to tr ack,store ,and analyze key indicators of your personal
fitness level.
Y ou will find your Personal Heart Rate Monitor to be a user -friendly fitness
tool. But,like any new tool, you should take the time to familiarize yourself
with it to optimize its usefulness .
So ,take the time to check out the features and functions of your Personal
Heart Rate Monitor to develop a basic understanding of this fitness tool\
.
But most of all, enjoy your new partner on the road to increased fitness!
A Fit Heart
Recent fitness findings show that anyone can get fit and stay fit withou\
t
being overzealous .It can be as simple as:
 Exercising 3 to 4 times per week
 Exercising for 30 to 45 minutes during each exercise session
 Exercising at the appropriate heart r ate 
Heart r ate represents the effects of exercise on all parts of the body .
Selecting the appropriate heart r ate zone conditions the heart,lungs,and
muscles to perform at optimal levels to get and keep your body in shape .
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Overview ........................................................................\
.......................................... 1
W atch Buttons ........................................................................\
.............................. 3
Display Icons ........................................................................\
.................................. 3
Resources ........................................................................\
...................................... 4
Determining  Your Optimal Heart Rate Zone ........................................................ 4
Personal Heart Rate Monitor ........................................................................\
........ 6
T o Use  Your Personal Heart Rate Monitor ............................................................ 6
T o Set or  Adjust Your Personal Heart Rate Monitor ............................................7
Recall  Activity Data ........................................................................\
...................... 10
T o recall data during an activity ...................................................................... 11
T o recall data after an activity ........................................................................\
 11
Heart Rate Recovery ........................................................................\
.................... 12
T o determine your recovery heart r ate.......................................................... 12
Personal Heart Rate Monitor Notes &  Tips........................................................ 13
Time of Day ........................................................................\
.................................... 15
T o Set or  Adjust the  Time and Date .................................................................... 15
Time of Day Notes &  Tips........................................................................\
............ 17
Care & Maintenance ........................................................................\
.................... 19
Personal Heart Rate Monitor ........................................................................\
...... 19
Battery ........................................................................\
........................................ 20
Personal Heart Rate Sensor Battery ................................................................ 20
W atch Battery Replacement ........................................................................\
.... 21
INDIGLO® Night-Light ........................................................................\
.................. 21
W ater Resistance ........................................................................\
........................ 22
W atch ........................................................................\
...................................... 22
Personal Heart Rate Sensor ........................................................................\
.... 22
W arranty & Service ........................................................................\
...................... 23
Service ........................................................................\
........................................ 25
Declaration of Conformity ........................................................................\
.......... 27
1 
						

							
Watch Buttons
Display Icons
X Y
ou will see the hollow heart icon as the watch searches for a signal
from the Personal Heart Rate Sensor .
Y Y
ou will see the heart icon fill once the watch has located a signal
from the Personal Heart Rate Sensor .This icon will continue to flash
as long as the watch continually receives a signal from the Personal
Heart Rate Sensor .
wYou will see the activity timer icon to indicate that the watch is timing\
your activity . You will only see the activity timer icon when you use
the watch in conjunction with the Personal Heart Rate Sensor .
CYou will see the chime icon when you have turned on the audible 
target zone alert or if you have turned on the hourly chime for  Time of
Day Mode .
ON/OFF
Turn the Personal Heart
Rate Monitor on or off INDIGLO®
night-light
RECV/D ATE
Initiate a recovery or view
the date
RECALL
Review information about an activitySET
Adjust  Time of Day or
Personal Heart Rate  Monitor options
3
2
Once set up
,your Personal Heart Rate Monitor can automatically show you
when you are in the exercise zone you chose and signal you when you are
not. It can help keep your body exercising at an intensity level that can
help you achieve your desired fitness objectives without over - or under-
exercising .
WARNING:
This is not a medical device and is not recommended for use by
persons with serious heart conditions. You should always con -
sult your physician before beginning or modifying an exercise
program.
Interference with the r adio signal,poor contact between your skin and the
Personal Heart Rate Sensor ,or other factors may prevent accur ate trans-
mission of heart r ate data.  
						

							
5
4 Before you can set your %MAX,
you first need to determine your maxi -
mum heart r ate. You can use many methods to estimate your maximum
heart r ate.The booklet 
Heart Zones®Tools F or Success
included in your
Personal Heart Rate Monitor packaging (U .S.customers only) provides
excellent procedures and  Timex recommends you use one of these
methodologies .
However ,if you cannot use any of the procedures described in  Heart
Zones ®Tools for Success  (U.S.customers only), you might consider using
the following government recommended age-based method.
Begin with the number 220 and then subtr act your age. For instance ,
a 35 year old would begin with 220 and subtr act 35 (the person’s age),
which gives an estimated maximum heart r ate of 185.
Once you know your maximum heart r ate,you can set the zones
described in the table on the previous page .
Resources
The Timex® website offers beneficial information to help you optimize
your Personal Heart Rate Monitor .
 Register your product at  www.timex.com.
 Visit  www.timex.com/hrm/ for more information on Timex® Heart
Rate Monitors ,including product features and simulations .
 Visit  www.timex.com/fitness/  for fitness and training tips using
Timex® Heart Rate Monitors .
Determining Your Optimal Heart Rate Zone
There are five basic heart r ate target zones.Simply select a zone that
matches your percent of maximum (%MAX) heart r ate based on the fitness
goal you want to achieve during a particular exercise .
% MAXGoalBenefit
50% to 60%Light exerciseMaintain a healthy heart and get fit
60% to 70%Weight managementLose weight and burn fat
70% to 80%Aerobic base buildingIncrease stamina and aerobic endur ance
80% to 90%Optimal conditioningSustain excellent fitness condition
90% to 100%Elite athletic trainingAchieve superb athletic condition 
						

							
To Set or  Adjust Your Personal Heart Rate Monitor
1. Press ON/OFF to activate the Personal Heart Rate Monitor .
2. Press and hold SET until the words HOLD  TO SET briefly appear on the
display one word at a time .Continue holding SET .The first setting
group will appear on the display with the first value flashing .
3. Make the desired adjustment by pressing ON/OFF or RECV/D ATE. In
some setting groups pressing ON/OFF will increase a value and press -
ing RECV/D ATE will decrease a value .At other times pressing ON/OFF
or RECV/D ATE will toggle between 2 options .
4. Press RECALL to move to the next digit you want to set or the next set -
ting group .
5. Press SET to save your changes and exit the setting process .
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You can set up and use your watch to tr ack heart rate and other statistical
information about an activity you perform while wearing your watch and
Personal Heart Rate Sensor .
To Use  Your Personal Heart Rate Monitor
1. Wet the Personal Heart Rate Sensor pads .
2. Center the Sensor on your chest with the  Timex®
logo facing up and out and fasten it firmly ,just
below your sternum.
3. Press the ON/OFF button on your watch. A set of
3 dashes (- - -) and the heart r ate icon will appear
on the display followed by a display that shows
your current heart r ate.(Y ou will also see the
activity icon in the lower left corner of the display
to indicate that your watch is tr acking your activity time.)
4. Begin your activity .The watch automatically records your heart r ate
and other statistical data about your activity ,including time .
5. When you have finished your activity ,press and hold the ON/OFF
button until the words HOLD  TURN OFF briefly appear on the display
one word at a time .Continue holding the ON/OFF button until you hear
a beep and the current time of day appears on the display .
6 7
ON/OFF
Press to increase or
toggle the item you want
to setINDIGLO®
night-light
RECALL
Press to move to the next digit or setting group you want to adjustSET
Press to initiate the setting process or save changes and exit the setting process RECV/D
ATE
Press to decrease or
toggle the item you want
to setB   
						

							
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F
or this Personal Heart Rate Monitor you can make the adjustments
described in the tables that appear on this and the next page .
Setting GroupDisplayDescription
Audible  Alert
You can set the watch to alert you if
your heart r ate goes above or below
your target zone .The watch will contin -
ue to beep until you have moved back
into your selected zone .
TIP: You can also turn this alert on or
off during your activity by pressing the
ON/OFF button.
Maximum
Heart Rate
Y our maximum heart r ate value is used
as a reference for displaying your heart
r ate in terms of percent of maximum
(%MAX). This number cannot be below
80 or above 240.
W eight
You can enter your current weight. This
number is used to help calculate how
many calories you burn during your
activity . Your recorded weight cannot go
below 66 pounds (30 kilogr ams) or
above 330 pounds (150 kilogr ams).
Heart Rate
DisplayYou can choose whether your heart r ate
will display as beats per minute (BPM)
or percent of maximum (%MAX).

Setting GroupDisplayDescription
Lower  Target
Zone Limit
Y our lower target zone limit setting rep -
resents the beats per minute (BPM) or
percent of maximum (%MAX) below
which you do you not want your heart
r ate to go during your activity .If your
heart r ate goes below this number a
downward facing arrow will appear on
the display and the audible alert will
sound if you have turned the alert on.
Y ou cannot set this number below 30
(13%).
Upper  Target
Zone Limit
Y our upper target zone limit setting rep -
resents the beats per minute (BPM) or
percent of maximum (%MAX) above
which you do you not want your heart
r ate to go during your activity .If your
heart r ate goes above this number an
upward facing arrow will appear on the
display and the audible alert will sound
if you have turned the alert on. You can -
not set this alert above 240 (100%)       
						

							
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10
T o recall data during an activity
1. Press RECALL. The first time you recall information during your activity
the watch will begin by displaying the  Activity Timer.After that, it will
begin by displaying the last data group you viewed during the activity .
2. Continue to scroll through the activity data by pressing RECALL. If you
do not press RECALL for a period of five seconds or you press any but -
ton other than RECALL or INDIGLO® the recall will end and the display\
will return to showing your current heart r ate.
To recall data after an activity
1. After you have finished your activity and turned off the Personal Heart
Rate Monitor ,you can review activity data by pressing RECALL. The
watch will automatically scroll through all the data groups ,moving to a
new group every 3 seconds .
2. If you want to view the next data group more quickly than the auto -
matic change ,you can move to the next data group by pressing
RECALL.
3. After the watch has scrolled through each of the data groups ,the
watch will automatically return to displaying the current time after a
period of 3 seconds ,unless you press RECALL before the 3 second
time out, which will restart the automatic data viewing process .
4. If you press any button other than RECALL or INDIGLO
®the recall will
end and the display will return to showing the current time .
Recall Activity Data
You can recall information about your activity both during and after the
activity (unless noted below). Data groupings appear in the order listed.
 Activity Timer:  The amount of time the Personal Heart Rate Monitor
is active and receiving valid pulses during an activity .As long as you
also run the Personal Heart Rate Monitor ,the watch can keep the
activity timer active for a period of 24 hours .
 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.
 Average Heart Rate: The average heart r ate achieved during an
activity .
 Peak Heart Rate:  The highest recorded heart r ate during an activity
(data available  only after
the end of an activity).
 Calories Burned:  The number of calories burned during an activity .
This number is dependent on the weight you entered when you set
your Personal 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 recently taken recovery
heart r ate calculation. 
						

							
13
12 4.
You can continue to initiate 1-minute recovery periods by repeating
steps 1 and 2. The recovery heart r ate will continue to display once the
countdown has expired unless you press another button.
5. To exit the recovery display after the countdown has expired, press
ON/OFF to view your current heart r ate or RECALL to view accumulat-
ed data.
Personal Heart Rate Monitor Notes &  Tips
At any time during the setting process ,you can save your changes and
return to the main heart r ate display by pressing SET .
 While setting the watch, if you do not press any buttons on the watch
for a period of 2-3 minutes ,the watch will automatically save whatever
changes you have made and exit the setting process .
 During an activity ,you can view the time by pressing SET .
 At any time during the setting process ,press and hold ON/OFF to
quickly increase the setting value or RECV/D ATE to quickly decrease
the setting value .
 Data accumulation will be suspended if 1) the activity timer reaches
24-hours; 2) an error occurs; 3) you turn off the Personal Heart Rate
Monitor either on the watch or by taking off the Sensor .
 When you start a new activity while receiving valid heart r ate data,you
er ase all data from a previous activity .
 The watch and the Personal Heart Rate Sensor need to be within 3 feet
(1 meter) of each other to function properly .If the watch is not receiv -
ing heart r ate information, try the following:
Heart Rate Recovery
Heart rate 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 .A slower recovery r ate can also indicate a need
to take a break from tr aining due to fatigue,illness ,or other factors .
Y our recovery r ate represents the change in your heart r ate over a period
of time . Your Personal Heart Rate Monitor records the change in your heart
r ate over a period of 1-minute .
To determine your reco very heart rate
The watch cannot record a recovery unless the Personal Heart Rate Sensor\
is receiving a current heart r ate and a valid pulse.Without a current heart
r ate ,the display will read ERROR at the end of the 1-minute recovery 
period. If the starting heart r ate is lower than the ending heart r ate,the
display will read NO REC .
1. Press RECV/D ATE. The watch will capture your current heart r ate in
beats per minute (BPM) and begin the 1-minute countdown.
2. After the 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 differ -
ence as the recovery heart r ate.
3. Once you start the recovery ,you can tempor arily recall data by press -
ing RECALL. The heart rate recovery display will appear at the end of
the 1-minute countdown. 
						

							
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Your watch can act as an ordinary timepiece that displays the time ,date ,
and day using a 12- or 24-hour format.
T o Set or  Adjust the  Time and Date
1.Make sure your Personal Heart Rate Monitor is turned off by pressing
and holding the ON/OFF button.
2. Press and hold SET until the words HOLD  TO SET briefly appear on the
display one word at a time .Continue holding SET until the time
appears on the display with the hour value flashing .
3. Make the desired adjustment by pressing ON/OFF or RECV/D ATE. In
some setting groups pressing ON/OFF will increase a value and press -
ing RECV/D ATE will decrease a value .At other times pressing ON/OFF
or RECV/D ATE will toggle between 2 options .

Shorten the distance between the watch and the Personal Heart
Rate Sensor .
 Adjust the position of the Personal Heart Rate Sensor and
elastic chest str ap.
 Make sure the Personal Heart Rate Sensor pads are wet.
 Check the battery in the Personal Heart Rate Sensor and replace it
if necessary .
 Move away from other heart r ate monitors or other sources of
electrical or r adio interference .
ON/OFF
Press to increase or
toggle the item you want
to setI
N N
D
DI
IG
G
L
L O
O
®  night-light
RECV/D ATE
Press to decrease or
toggle the item you want
to set
RECALL
Press to move to the next digit or setting group you want to adjustSET
Press to initiate the setting process or save changes and exit the setting processP  
						

							
17
16
Time of Day Notes &  Tips
For a brief ,3-second look at the month, date,and day of the week,
press RECV/D ATE.
 The watch does not automatically adjust for Daylight Savings  Time.
When switching between Standard  Time and Daylight Savings Time,
you must manually adjust the hour value .
 The watch automatically moves from F ebruary 28 to March 1.To
accommodate a leap year ,you must manually set the date value to
F ebruary 29. The watch will then automatically move from F ebruary 29
to March 1.
4.
Press RECALL to move to the next setting option.
5. Press SET to save your changes and exit the setting process .
F or this watch, you can make the  Time of Day adjustments described in
the tables that appear on this and the next page .
Setting GroupAdjustment
HourPress ON/OFF to increase the hour value or 
RECV/DATE to decrease the hour value .
MinutePress ON/OFF to increase the minute value or 
RECV/DATE to decrease the minute value .
SecondPress ON/OFF or RECV/DATE to reset the seconds to
zero .
12- or 24-hour
FormatPress ON/OFF or RECV/D ATE to toggle between the 12-
and 24-hour formats .In the 12-hour format the  AM and
PM time indicators will also appear above the seconds
on the time display .
MonthPress ON/OFF to move forward through the months or
RECV/DATE to move backward through the months .
DatePress ON/OFF to increase the date value or 
RECV/DATE to decrease the date value .
Setting GroupAdjustment
Day of WeekPress ON/OFF to move forward through the days of the
week or RECV/D ATE to move backward through the days
of the week.
Appearance of
the Month and
DayPress ON/OFF or RECV/D ATE to toggle between the
appear ance options for the month and the day .The
options include Month Day (MM-DD) or Day Month
(DD .MM). For example ,March 15 can appear as 3-15 or
15.3.
Chime
Press ON/OFF or RECV/D ATE to toggle between turning
the chime on and turning the chime off .When you turn
the chime on, you will see the chime icon and the watch
will emit a beep every hour on the hour .