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ABOUT ZONE TRAINING
You can set an upper and lower pace limit, and control the intensity of
your workout so that your pace stays within that limit. This is called “Zone
Training.” Zone training allows you to pace yourself more accurately, avoid
over-exertion and, in general, have a more targeted and therefore, more
productive workout.
Zone training is just one part of a structured fitness regimen. It is very
important that you train in a zone that is appropriate for your fitness level
and goals. Consult a doctor or health professional in order to determine
the best training zone for you.
The pace at which you run depends on your physical fitness and fitness
goals. The following describes the general benefits of training at various
intensity levels.
HIGH INTENSITY
Exercise at high intensity only if you are in excellent physical condition.
Exercise at this intensity to:
• increase your peak performance.
• accustom your body to competition-level performance.
• increase your tolerance to lactic acid.
MEDIUM INTENSITY
Exercise at this intensity to:
• increase cardiovascular health.
• improve endurance.
• lose weight.
LOW INTENSITY
Exercise at this intensity:
• after an injury.
• when beginning an exercise regimen.
• during recovery sessions.
• to improve overall health.
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ADJUST RUN MODE DISPLAY
RUN mode features 3 display options.
Press START/LAP to select the display option that best
displays the information you need most.
PACE DISPLAY
• Shows a graphic display of your pace. If your pace is higher than
your upper limit, the word "HI" appears in the display with a . If
your pace is lower than your lower limit, the word “LO” appears in
the display with a .
DISTANCE DISPLAY
• Primary display shows your distance travelled in
miles or kilometers.
SPEED DISPLAY
• Primary display shows your speed in miles/hour or
kilometers/hour.
RESET THE DISPLAY
To reset the display at the very beginning of an exercise
session, press and hold ADJUST/EXIT for about 2
seconds. “HOLD to CLEAR” is displayed. The display
resets.
When the foot icon blinks, the watch is receiving a
signal and the display is activated.
SET ZONE LIMITS, PACE ALARM, UNITS AND CALIBRATION
Follow directions in
Making Adjustments to Mode Settings
to set zone
limits, activate an audible out-of-zone alarm, set units and calibrate the
speed sensor.
Note: Unit settings are also reflected in GRAPH and CHRONO modes.
In RUN mode, you can view pace, speed and distance, access
zone training information, and calibrate the speed sensor.
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