1945
1-01
1976
1-01
1976
1-02
160
CM
S/S
S/S
S/S
S/S
Glue
A to B
1 to 2
B to C
C to D
2 to 3
3 to 4
4 to 5
5 to 6
6 to 7
A
B
C
D
1
2
3
4
5
6
7
Tijd en datum instellen
a 12:00
01-1
WED
0
S/S
HOLD
HOLD
0
DUAL
M
SET
0:00
01-1
0
S/S
S/S
0:03
ALMO1
0
M
WED
0:03
ALMO1
0
M
0:03
ALMO1
0
M
ALL
0:03
ALMO1
0
M
0:03
ALMO1
0
M
OFF
0:03
ALMO1
0
M
S/S
S/S
S/S
0:03
ALMO2
0
M
SET
HOLD
7:03
ALMO2
0
M
SET
8:00
ALMO2
0
M
SET
S/S
S/S
S/S
0:03
ALMO1
0
M
WED
0:03
ALMO1
0
M
0:03
ALMO1
0
M
ALL
0:03
ALMO1
0
M
0:03
ALMO1
0
M
OFF
0:03
ALMO1
0
M
S/S
S/S
S/S
STW
0:00:00
65
HOLD
REV
OFF
01
INTEN
1
S/S
S/S
EXERC
HIGH
LOW
S/S
S/S
152
123
16:00
01-1
180
S/S
16:00
WED
45
S/S
16:00
WED
45
S/S
1
Introduction
Explanation of the abbreviations used in the
instructions and on the display
SAT
- Saturdays
kcal
- Kilocalories
SUN
- Sundays
kg
- Kilogram
MON
- Mondays
lb
- Pounds (weight)
TUES
- Tuesdays
cm
- Centimetre
WED
- Wednesdays
V
- Volt
THUR
- Thursdays
kHz
- Kilohertz
FRI
- Fridays
bpm
- Beats per minute
ALL
- every day
- Body mass index
OFF
- Alarm deactivated
HR
- Heart rate
Almo1
- Alarm 1
MHR
- Maximum heart rate
Almo2
- Alarm 2
UPPER - Upper limit
Sex
- Sex
LOWER - Lower limit
2
Introduction
MY
- My settings
M
- Male
CDT
- Countdown mode
W
- Female
SW
-
Stopwatch
mode
MXRUN - Total lap time
AVRUN- Average lap time
RUN1
- Lap 1
IN
- Time within the limits
3
Button functions
Never press the function buttons under
water, otherwise moisture will penetrate the
casing.
MODE button
The Mode button is used to switch between
the various operating modes:
Time mode > Alarm mode > My mode >
Countdown mode > Stopwatch mode > Calorie
mode.
You also use this button to confirm the
settings you have made. You can open other
options from inside a mode.
4
Button functions
SET button
You use the SET button to make settings within a mode.
START/STOP button
You enter most settings using the START/STOP button.
LIGHT/ALARM button
Press the button for approx. 2 seconds to activate/deactivate the acoustic signal.
A sound symbol will appear in the display and an acoustic signal will sound upon
button activation or when leaving the training range, provided this function has been
activated.
You also press this button to switch the background lighting on for 5 seconds.
5
Setting times and date
If required switch to time mode using the
button; the
screen displays the heart rate, time and date and weekday
in succession.
12/24 hour display
Press
in normal time mode to switch between displaying the 24 and 12 hour
clock.
When in 12 hour display
A
stands for "AM" (for times between 0:00 and 11:59)
and
P
for "PM" (for times between 12:00 and 23:59).
When in 12 hour mode the date is displayed using the month-day format and when in 24 hour
mode using the day-month format!
6
Setting times and date
1. Setting DUAL time
Using dual time you can set a different time for a second time zone.
Hold
down for approx 2 seconds. After
has been displayed the different
time setting for the second time zone flashes.
Each time you press
the time changes by one hour. At 23 the display
changes to minus values.
7
Setting times and date
2. Setting clock time
Press
to set the time. The hour display flashes. Press
to set the
hours.
Press
. The minutes display flashes. Press
to set the minutes.
8
Setting times and date
3. Setting the date
Press
to set the date. The year flashes. Press
to set the year.
Press
. The month flashes. Press
to set the month.
Press
. The day flashes. Press
to set the day.
If you press
again you return to normal time mode.
The day of the week is taken from the integrated calendar.
9
Alarm mode
You can set eight alarms (e.g. individually for each weekday and together for all
weekdays). The various alarms are shown by
almo1
(Alarm1) to
almo8
(Alarm8).
In alarm mode the screen shows the heart rate, the alarm time and the
corresponding alarm number e.g.
almo1
(Alarm1).
If the alarm is activated the display changes between the alarm number and the day
on which it is activated or
ALL
, if the alarm has been activated for all weekdays. A
bell symbol is shown in the top right corner.
If an alarm is activated the alarm display changes to
OFF
.
10
Alarm mode
Setting alarms.
Press
to open the ALARM mode.
Hold down the
button for a few seconds to move from one alarm number
to the next. Select the alarm that you wish to set.
Hold down the
button for a few seconds to set the alarm time. After
has been displayed the hour flashes. Press
to set the hours.
Press
. The minute display flashes. Press
to set the minutes.
Click
to confirm the setting.
11
Alarm mode
Activating/deactivating alarms
By repeatedly pressing the
button you choose whether to activate the alarm
for a weekday (
Sun
-
Sat
) (Sunday-Saturday) or for the whole week (
ALL
) or whether
to deactivate the alarm (
off
).
If an alarm is activated the bell symbol remains visible in all operating modes. The bell symbol
disappears if none of the eight alarms are activated.
You can switch off the alarm by pressing any button.
13
USET - Personal Settings
Press
to open the height entry.
Enter your height using
(up to max. 255 cm).
Then press
to open the age entry.
Enter the year in which you were born using
(between 1900 and the current
year).
Press the
button and enter the day on which you were born using the
button.
Press the
button and enter the month on which you were born using the
button.
Close the settings using
.
14
Determining heart rate range
Automatic calculation
Your heart rate monitor calculates your upper and lower limits automatically from
the personal data you enter.
In order to ensure the best possible training with the heart rate monitor you can
also calculate and enter a specific training range with upper and lower heart rate
limits manually.
Manual calculation
To calculate the training limits, take your maximum heart rate (MHR) as a basis. It
is normally calculated using the following formula:
Men : 220 minus age
Women : 230 minus age
To determine your personal, maximum heart rate, consult your doctor or your
trainer.
15
Determining heart rate range
Now you can calculate the upper and lower pulse limits for your form of training. To
do this multiply your maximum heart rate with the factor that matches your desired
type of training:
Maintaining health:
Lower limit: MHR x 0.50;
Upper limit: MHR x 0.65.
Endurance training:
Lower limit: MHR x 0.65;
Upper limit: MHR x 0.80.
Maximum intensity:
Lower limit: MHR x 0.80;
Upper limit: MHR x 0.95.
16
Determining heart rate range
Example:
A 35-year old woman who wants to do endurance training sets her lower training
limit to 127 (230 - 35 = 195 * 0.65 = 126.75) and the upper training limit to 156
(230 - 35 = 195 * 0.6 = 156).
Discuss your personal training type and your personal heart rate range with a doctor or a
qualified trainer!
17
Determining limits automatically
In order to set your training limits press
to change to the stopwatch mode.
STW
(for stopwatch) appears in the lowest line of the screen.
Hold down
for approx 2 seconds. After displaying
the screen that you
use to switch between the training stopwatch and lap time stop watch using the
button appears as does the one to switch the recovery countdown/fitness
test on or off (RECOV ON/OFF; Page 42).
In order to make the settings the stopwatch must show
0:00:00
!
18
Determining limits automatically
Press the
mode button to access the EXERCISE setting. Press
to set
the exercise type from 1 to 38 with the aid the table in the "Activity/sport types
parameters, Page 29" chapter or from the enclosed activity list.
Press the
mode button to access the INTEN setting. Press
to set the
intensity from 1 (fat-burning training), 2 (basic endurance training) or 3 (intensive
endurance training).
19
Determining limits automatically
Description of the training types
Fat-burning training:
The limits for this type of training are calculated for ideal fat burning.
Basic endurance training:
In this type of exercise the limits are calculated for training at normal intensities.
Intensive training:
In this type of exercise the limits are calculated for training at high intensities.
20
Determining limits automatically
Activity/sport type parameters
The following table can help you to enter the parameters for an activity or type of
sport for which you wish to calculate the calorie consumption.
Please note that these are rough guidelines because people practice sport at various levels of
intensity.
Exer-
cise
Type of sport
Para
(Parameter)
Exer-
cise
Type of sport
Para
1
Aerobics, medium
047
4
Basketball
063
2
Aerobics, intensive
061
5
Boxing
062
3
Badminton
044
6
Football
095
21
Determining limits automatically
Exer-
cise
Type of sport
Para
(Parameter)
Exer-
cise
Type of sport
Para
(Parameter)
7
Football
05914
Climbing
0.00055
8
Golf
03915
Weight training
0.00032
9Gymnastics
030
16
Running (<6 min/km)
0.00088
10
Handball
063
17
Walking (<4.3 min/km) 0.00104
11
Inline skating
040
18
Running (<3 min/km)
0.00131
12
Canoeing - racing
047
19Motocross/Enduro
0.00070
13
Canoeing - trekking
020
(slow/normal)
22
Determining limits automatically
Exer-
cise
Type of sport
Para
(Parameter)
Exer-
cise
Type of sport
Para
(Parameter)
20
Motocross/Enduro
120
26
Swimming, breaststroke 074
(fast/competition)
27
Swimming,
071
21
Cross-country running
074
fast crawl
22
Cycling 9 km/h
029
28
Swimming,
070
23
Cycle racing
079slow crawl
24
Rowing
040
29Skipping (70/min)
074
25
Swimming, backstroke
077
30
Skipping (125/min)
080
23
Determining limits automatically
Exerci
se
Type of sport
Para
(Parameter) se
Type of sport
Para
(Parameter)
31
Skiing cross-country
074
36
Dancing
023
32
Skiing - downhill
064
37
Walking
036
33
Spinning
065
(normal speed)
34
Squash
096
38
Hiking
068
35
Tennis
050
(fast hiking)
24
Determining limits automatically
Now your monitor will display the upper limit it has calculated.
You can change the value as you wish, as described below, or use the value given.
In order to change the heart rate monitor at a later point in time ignore the points
described above by pressing the
button when the upper limit is flashing.
Press the
mode button to set the upper limit of the heart rate monitor.
Press
to set a value for the upper limit of between 31 and 240.
Press
to enter the setting for the lower heart rate limit. Press
now to
set a value for the lower limit of between 30 and 239.
25
Determining limits automatically
Press
to confirm the setting and return to the stopwatch mode.
You cannot set a lower limit that is higher than the upper limit.
26
Determining limits automatically
Warnings when you leave the heart rate range
Your current heart rate is displayed during training.
If your heart rate is above the set range you are informed of this by a flashing value
and an up (pulse too high) or down (pulse too low) arrow. The arrows disappear as
soon as your current value is located within the pre-set training range.
27
Determining limits automatically
An acoustic alarm can also be set.
Press the
button for approx 2 seconds to activate/deactivate the acoustic
signal. The symbol for the acoustic signal is shown on the screen. If the pulse now
goes above or below the limits an acoustic signal sounds every few seconds.
Hold the
button for approx 2 seconds to switch off the acoustic signal.
28
Calorie mode (KCAL)
Calculating calories consumed and fat breakdown
The achieved calorie consumption and the fat breakdown are calculated from the
measured heart rate when the training stopwatch is activated.
Before training you can change the parameters as required. Otherwise the
standard settings for the type of sport are used.
The calorie consumption is measured at a heart rate of more than 100 beats/minute and only
after the training stopwatch has been started.
HOLD
HOLD
1
USET
0
HOLD
M
GENDE
050
kG
S/S
S/S
S/S
12
USET - Personal Settings
Before you can use your heart rate monitor for training you have to enter some
personal data such as your sex, weight, height and age. These values are required
to calculate the limits automatically later. The monitor must be in My mode for the
data to be entered. The lowest line of the screen displays the
My
(My settings)
entry. If this is not the case enter My mode by pressing the
button.
Hold down the
button in My mode for approx. 2 seconds until the
message disappears.
Now press the
button to select your sex - "
M
" for man or
"W
" for women.
Press
to open the weight entry.
Enter your weight using
(between 20 and 227 kg).
HOLD
S/S
Button START/
STOP-"S/S"
Button
"SET"
Button
MODE-"M"
Button LIGHT/
ALARM "L"
L
M
SET
2003
YEAR
SET
S/S
M
0:03
01-1
SET
M
0:03
01-1
SET
M
S/S
S/S
