CONTACT
Physi-Cal Enterprises Inc.
PMB 342 250 H Street Blaine, WA 98230-4033
1.877.566.4636 (INFO)
fax 604.224.9194
www.miowatch.com
DISCLAIMER
THE MATERIAL IN THE INSTRUCTION GUIDE & MIOSENSE BOOKLET IS FOR INFORMATION
PURPOSES ONLY. THE MIO WATCH DESCRIBED IS SUBJECT TO CHANGE WITHOUT PRIOR
NOTICE, DUE TO THE MANUFACTURER’S CONTINUOUS DEVELOPMENT PROGRAM. THE
MIO WATCH, INSTRUCTION GUIDE & MIOSENSE BOOKLET ARE INTENDED TO SUPPORT A
SENSIBLE APPROACH TO HEALTH & FITNESS. THEY ARE NOT INTENDED TO REPLACE PRO-
FESSIONAL MEDICAL ADVICE RELATED TO DIET, EXERCISE OR WEIGHT LOSS. PHYSI-CAL
ENTERPRISES SHALL NOT BE LIABLE FOR ANY DAMAGES, DIRECT OR INCIDENTAL, CONSE-
QUENTIAL OR SPECIAL, ARISING OUT OF, OR RELATED TO, THE USE OF MIO & ACCOMPANY-
ING DOCUMENTS. IF YOU EXPERIENCE SEVERE OR PROLONGED DISCOMFORT OR PAIN
AT ANY TIME, SEE YOUR DOCTOR IMMEDIATELY. THE INFORMATION IN THE INSTRUCTION
GUIDE & MIOSENSE BOOKLET IS INTENDED TO BE USED AS A GENERAL GUIDE ONLY &
MAY NOT BE APPROPRIATE TO SPECIFIC USERS. IN PARTICULAR: MAXIMUM HEART RATE.
CONSULT A DOCTOR TO DETERMINE YOUR PERSONAL MAXIMUM HEART RATE. MIO USES
COMPLEX FORMULAE THAT GENERALLY PREDICT THE HR BASED UPON STUDIES OF SUB-
JECTS WITH HEALTHY HEARTS. THE PERCENTAGE OF MAXIMUM CALCULATIONS ARE NOT
TO BE RELIED UPON ESPECIALLY IF YOU HAVE A HISTORY OF HEART DISEASE, STROKE,
HIGH OR LOW BLOOD PRESSURE, DIABETES, ASTHMA OR OTHER CIRCULATORY OR RESPI-
RATORY CONDITIONS. CALORIE TARGET & EXPENDITURE. RELIANCE ON INAPPROPRIATE
INTAKE & EXPENDITURE TARGETS MAY RESULT IN EXCESSIVE WEIGHT GAIN OR LOSS,
FAINTING, DIETARY DEFICIENCIES OR OTHER ADVERSE MEDICAL CONSEQUENCES. CON-
SULT A DOCTOR TO DETERMINE WHAT CALORIC INTAKE & EXPENDITURE TARGETS ARE
APPROPRIATE FOR YOU. MIO, WHILE DESIGNED TO PROVIDE AN ECG-ACCURATE HEART
RATE, IS NEITHER DESIGNED NOR WARRANTED FOR MEDICAL USE & SHOULD NOT BE RE-
LIED UPON FOR MEDICAL PURPOSES. ALWAYS CONSULT A DOCTOR BEFORE BEGINNING
A NEW EXERCISE REGIME OR DIET PROGRAM OF ANY KIND.
MIO Shape Elite SPECIFICATIONS
Stopwatch:
9 hours 59 minutes; 7 second split display
12/24 hour clock
Dual alarm
Hourly chime
Total Calorie Intake (Total In):
9999
Calorie Expenditure (Burned):
9999
Calorie Target (Target):
9999
Countdown Timer (Timer):
9 hours 59 minutes
Countdown Timer Modes:
•
2 Basic
(Countdown & Stop, Countdown & Repeat)
•
1 Customizable Dual Interval
(Walk / Run) Timer
Maximum Heart Rate Percentage:
99%
Maximum Readable Heart Rate:
199 BPM
Minimum Readable Heart Rate:
43 BPM
Heart Rate Recovery Interval:
1 minute
Luminescent Backlight:
5 second display
Water Resistance:
20 meters
Operating Temperature:
0°C to 40°C
Lens:
acrylic
Watchcase:
ABS
Caseback:
stainless steel
Strap:
polyurethane
Buckle:
stainless steel
Battery:
standard lithium type CR2032
Expected Battery Life:
1 year
Components made in China. Assembled in Hong Kong.
SPECIFICATIONS SUBJECT TO CHANGE WITHOUT NOTICE
YOUR PERSONAL MIO ID NUMBER:
MIO comes with a personal identification number.
Register this number at
www.miowatch.com
to access
the wide world of MIO, including:
• Online hints and tips
• Additional MIO Shape Elite training and
customer service
• Newsletters and up-to-date information
• Contests and prizes
• This is also your warranty number
I.
USING THE TIMER
Press MODE 3 times to go from TIME to TIMER.
The current TIMER MODE will be displayed on the upper
part of the display (STOP:Countdown and Stop, REP: Count-
down and Repeat, DUAL: Dual (Walk/Run)) while Timer
setting(s) are displayed in the lower display area.
TO USE THE CURRENT TIMER MODE AND SETTINGS
• Press START/SPLIT/+ to begin the timer.
• To pause press STOP/–; press START/SPLIT/+ to resume.
• To reset the timer to the initial starting time press
STOP/–, then press STOP/– again to reset it .
• When the countdown timer has reached zero your MIO
will beep twice.
• If the TIMER MODE is REP or DUAL then the next interval (if
applicable) will automatically start when zero is reached.
TO COUNT DOWN TO ZERO & STOP
• Hold SET until beep (2 seconds)
• Press + or – to change TIMER MODE to STOP. Press SET.
• Press + or – to adjust seconds. Press SET.
• Do the same for minutes and hours.
• Press START/SPLIT/+ to begin countdown timer.
• To pause the countdown press STOP/–; press
START/SPLIT/+ to resume.
• To reset the countdown TIMER to the initial starting
time press STOP/–, then press STOP/– again to reset it.
• When the countdown timer has reached zero your MIO
will beep twice.
TO COUNT DOWN TO ZERO & REPEAT
• Hold SET until beep (2 seconds)
• Press + or – to change TIMER MODE to REP. Press SET.
• Press + or – to adjust seconds. Press SET.
• Do the same for minutes and hours.
• Press START/SPLIT/+ to begin countdown timer.
• To pause the countdown press STOP/–; press
START/SPLIT/+ to resume.
• When the countdown timer has reached zero your MIO
will beep twice.
• Countdown will automatically repeat. Repetition number
will be displayed during countdown.
• To reset to the initial starting time press STOP/–, then
press STOP/– again to reset it.
TO USE THE DUAL (WALK/RUN) TIMER
• Hold SET until beep (2 seconds)
• Press + or – to change TIMER MODE to DUAL. Press SET.
• Press + or – to the number of repetitions (1 to 20 or “INF.”
for an unlimited number of repetitions). This is the
number of times the dual interval (Walk/Run) pattern
will be repeated. Press SET.
• Press + or – to adjust the seconds for Interval 1 (e.g., Walk
interval time). Press SET.
• Do the same for the minutes and hours of Interval 1.
• Press + or – to adjust the seconds for Interval 2 (e.g., Run
interval time). Press SET.
• Do the same for the minutes and hours of Interval 2.
• Press START/SPLIT/+ to begin Dual Interval (Walk/Run)
timer.
• To pause the countdown press STOP/–; press START/
SPLIT/+ to resume.
• When the countdown timer has reached zero on the first
interval (e.g. Walk) your MIO will beep twice.
• Countdown for the second interval (e.g., Run) will
automatically begin.
• When the countdown timer has reached zero on the
second interval (e.g. Run) your MIO will beep twice.
• This pattern will repeat for the number of repetitions
you have selected. The Repetition number and Interval
number will be displayed above the countdown time.
• When all the repetitions are complete your MIO will beep
four times.
• To reset the countdown TIMER to the initial starting time
press STOP/– to stop the countdown then press STOP/–
again to reset it.
To return to TIME, press MODE 5 times.
For more tips and information on using MIO Shape Elite see
www.miowatch.com
J.
MEASURING HEART RATE RECOVERY
To check your Heart Rate Recovery (HR Recovery):
• Press MODE 4 times to go from TIME to HEART RATE
RECOVERY. HR Rcvry & Begin Test blink alternately.
• Take your heart rate. MIO then counts down 55 seconds,
beeping every 5 seconds. When the timer reaches zero,
a short, low beep & long, high beep will sound.
• Take your heart rate again. Heart Rate Difference (between
first & second reading) & Rating (poor, fair, good, excellent)
will appear.
Rating
Heart Rate Difference
Poor
< 12 bpm
Fair
12 – 30 bpm
Good
31 – 50 bpm
Excellent
> 50 bpm
To return to TIME, press MODE 4 times.
K.
WEIGHT MANAGEMENT MODES
MIO uses your personal information (weight, gender, age,
resting heart rate, activity level, etc.) and personal goals
(e.g., Weekly Weight Change Goal) to help you establish a
TARGET Daily Calorie intake and to calculate Calories burned
during workouts.
The NET CALORIES IN mode displays net calorie intake
(Calorie Intake – Calories burned during workouts) and
allows you to enter your Calorie intake. Calories burned dur-
ing workouts are counted (based on your personal informa-
tion and heart rate readings) using the Stopwatch and are
automatically subtracted from your NET CALORIES IN at the
end of your workout. Your TARGET Daily Calories is set in MY
MIO (refer to section E). As your weight changes, update it
in MY MIO (section E). If your Resting Heart Rate changes as
you get in shape, update it (see section F).
The CALORIE BARS on the display indicate how your NET
CALORIES IN compare to your TARGET Daily Calories:
• Less than
1
/
6
of TARGET: 1 bar appears.
•
1
/
6
to
2
/
6
calories of Target: 2 bars appear. Each bar
represents
1
/
6
of Target, appearing cumulatively as you
near the Target.
• At or over TARGET, 6 bars flash & MIO beeps 5 seconds or
until any button is pressed.
TO ENTER CALORIES CONSUMED:
• Press MODE once to go from TIME to NET CALS IN.
• Hold SET until beep (2 seconds).
• Use + and – to adjust CALORIES IN then press SET.
Note: Holding the + or – key down will allow you to change
the numbers quickly.
• These calories will be added to your NET CALS IN.
To return to TIME press MODE 7 times.
TO RESET NET CALS IN
At the start of each day you should reset your NET CALS IN
to zero.
• Press MODE once to go from TIME to NET CALS IN.
• Hold STOP/– until beep (5 seconds). Your NET CALS IN
clears to zero.
To return to TIME press MODE 7 times.
TO CHANGE MIO’S BATTERY
Take your MIO to a MIO-certified battery replacement
center. Check
www.miowatch.com
to find the most
convenient centre for you.
LIMITED (ONE YEAR) WARRANTY
THE MIO LIFESTYLE WATCH, EXCEPT THE BATTERY, IS WARRANTED TO THE ORIGINAL PUR-
CHASER TO BE FREE FROM DEFECTS IN MATERIAL & WORKMANSHIP UNDER NORMAL USE
FOR A PERIOD OF ONE (1) YEAR FROM THE DATE OF PURCHASE. DURING THE WARRANTY
PERIOD, & UPON PROOF OF PURCHASE, THE MIO FITNESS WATCH WILL BE REPAIRED OR
REPLACED (WITH THE SAME OR SIMILAR MODEL) AT THE OPTION OF THE MANUFACTURER,
WITHOUT CHARGE FOR EITHER PARTS OR LABOR. THE WARRANTY DOES NOT APPLY TO DAM-
AGE RESULTING FROM ABUSE, MISUSE OR ALTERATION OF THE MIO LIFESTYLE WATCH. THIS
INCLUDES ANY DAMAGE TO THE MIO THAT APPEARS TO BE CAUSED BY THE USE OF TOOLS.
WITHOUT LIMITING THE FOREGOING, DAMAGE RESULTING FROM BENDING OR DROPPING
THE MIO LIFESTYLE WATCH WILL BE DEEMED TO RESULT FROM ABUSE OR MISUSE. THIS
WARRANTY IS VOID IF THE WATCH CASE OF THE MIO FITNESS WATCH HAS BEEN OPENED OR
OTHERWISE TAMPERED WITH. THERE IS A U.S. $10.00 CHARGE FOR HANDLING, POSTAGE & IN-
SURANCE ON WARRANTY REPAIRS. CONTACT PHYSI-CAL CUSTOMER SERVICE TO ARRANGE
FOR WARRANTY REPAIR OR REPLACEMENT BY PHONING 1.877.566.4636. IT CAN TAKE UP TO
SIX WEEKS TO RECEIVE YOUR REPLACEMENT/REPAIRED WATCH AFTER YOUR DEFECTIVE
WATCH HAS BEEN RECEIVED AT OUR WAREHOUSE. PLEASE NOTE THAT ONLY YOUR ORIGI-
NAL RETAILER CAN OFFER REFUND ACCORDING TO THEIR OWN TERMS & CONDITIONS.
YOU CAN ALSO CONTACT US BY MAIL TO ARRANGE TO RECEIVE RETURN/REPLACEMENT
SHIPPING AUTHORIZATION: PHYSI-CAL ENTERPRISES INC., PMB342 250 “H” STREET,
BLAINE WA 98230-4033
NEITHER THE WARRANTY NOR ANY OTHER WARRANTY, EXPRESS OR IMPLIED, INCLUDING
IMPLIED WARRANTIES OF MERCHANTABILITY, SHALL EXTEND BEYOND THE WARRANTY
PERIOD (ONE YEAR FROM DATE OF ORIGINAL PURCHASE). NO RESPONSIBILITY IS ASSUMED
FOR ANY INCIDENTAL OR CONSEQUENTIAL DAMAGE, INCLUDING BUT NOT LIMITED TO
DAMAGE RESULTING FROM INACCURACY OF THE PRODUCT OR ANY OF ITS FUNCTIONS. THE
LAWS OF SOME JURISDICTIONS DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCI-
DENTAL OR CONSEQUENTIAL DAMAGES SO THAT THE ABOVE LIMITATIONS OR EXCLUSIONS
MAY NOT APPLY TO YOU. THE WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS & YOU MAY
HAVE OTHER RIGHTS THAT VARY FROM STATE TO STATE. THIS WARRANTY IS VOID UNLESS
THE MIO WATCH IS PURCHASED FROM AN AUTHORIZED MIO RESELLER.
Refer to section G to learn how to use STOPWATCH to time
your workouts, count calories burned, and have them auto-
matically subtracted from your NET CALS IN.
MORE INFORMATION ON SETTING YOUR TARGET
DAILY CALORIES
MIO automatically calculates a default TARGET DAILY CALO-
RIES based on your personal information (weight, activity
level) and Weekly Weight Change Goal. You may choose to
accept this default or to edit this TARGET based on your
own calculations. Here is a standard method to calculate
your TARGET:
1. RESTING METABOLIC RATE (RMR):
Multiply your weight (in lbs) by 10 (or multiply your
weight in kg by 22)
Example: 130 lbs x 10 = 1,300 RMR
2. ACTIVITY LEVEL
Determine from the table below the regular activity you
engage in at home & at work. Do not include exercise sessions.
Multiply your RMR by % Activity Level
Example: 1,300 RMR calories x 50% Activity Level = 650
Activity calories
Lifestyle
Description
Add % to RMR
Sedentary
(SED)
You sit most of the day
at work and at home.
You drive or ride in a car
to get around.
20–40%
Moderately
Active
(MOD)
You are more active at
work and at home; you
ride to work, use stairs,
do housework.
40–60%
Very
Active
(VERY)
You are very physically
active at work and
at home, performing
strenuous physical labor
such as construction work.
60–80%
3. DAILY CALORIE REQUIREMENT (DCR)
Determine your DCR by adding your RMR calories &
Activity calories.
Example: 1,300 RMR ca 650 Activity calories = 1,950 DCR
4. DAILY CALORIE TARGET
TO MAINTAIN YOUR CURRENT WEIGHT:
Your DCR is your Daily Calorie Target
TO LOSE 1 LB PER WEEK:
Deduct 500 calories from your DCR
Example: 1,950 DCR – 500 calories = 1,450 Daily Calorie Target
TO GAIN 1 LB PER WEEK:
Add 500 calories to your DCR
Example: 1,950 DCR + 500 calories = 2,450 Daily Calorie Target
Note: 1 lb of weight=3,500 calories
