Zone 2 (light-to- moderate intensity): is 60-70% of HR
max
Zone 3 (moderate-to-heavy intensity): is 70-85% of HR
max
To find your HR
max
, you can use the formula: 220 - age = HR
max
.
For example, if your age is 20, your HR
max
, according to the calculation, should be at
200.
The defaulted BPM (beats per minute) set on this unit is 97-117 BPM, 118-136 BPM
and 137-165 BPM for the respective target zones. You should however set your own
BPM for the device.
For a more accurate measurement of your HR
max
, visit your doctor or exercise
physiologist for an exercise stress test.
For more information on target zone, please refer to the section on Target Heart Rate
Zones in the Appendix.
6. Press the
Start/Lap/Hold Stop
button (to count-up) or the
Stop/Next
button (to count
down) the value. By pressing and holding either button the value will count up or down
faster. When you have come to the desired value for the low range, press the
Mode
button
to confirm. The high range value will flash. Use the
Start/Lap/Hold Stop
or the
Stop/Next
button as above to select the high range value.
7. Repeat Step 6 for zone 2 and zone 3.
8. Press the
Set
button to confirm your selections.
C. Lap Chronograph (Stopwatch)
This function is basically a stopwatch so you can measure the time it takes you to
complete your exercise, whether this is laps around a track or running 5 blocks in your
neighborhood, or any other exercise activities. This chronograph records the time of your
laps for up to 200 laps, and these can be accumulated over several runs (when you have
started and stropped the Lap Chronograph after several laps, this will constitute a run; by
starting the function again, you will have started another run).
It records the total exercise duration of a run, in- zone time/ in- zone percentage, average
heart rate, calories burnt and maximum/minimum heart rate.
1. Press the
Mode
button until you reach the Exercise Function and see the word
‘EXERCISE’ displayed, shortly after the word ‘CHRONO’ will be displayed.
2. Press the
Start/Lap/Hold Stop
button and the initial display will appear. This will
include the lap chronograph icon, the zone alarm icon (if activated), the word ‘Run 01’,
the split time and the selected target zone icon.