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ONYX Pro Manual_GB 21.08.2006 15:55 Uhr Seite 20

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PAGE 19

Training type summary:

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4 endurance trainings (recovery run, long, medium, own)

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interval trainings (extensive, intensive, own)

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free training with 3 HR zones/IAT

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lap training with three HR zones/IAT

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marathon competition (all distances)

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For 3 endurance trainings (recovery run, long, medium) and 2
interval trainings (extensive, intensive) the training time and intensity
(% of HR max) or IAT is stipulated. These training types are the
foundation stones for any endurance training. The training programes
were produced by SIGMA in close cooperation with Freiburg
University in Germany.

The individual training types and their primary objectives are
explained below. Please refer to Chapter 7.3 Notes on using
the training programes for more information on training
programes and combining them.

4.1 Basic operating
principle and display
in the training menu

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Summary of Contents for ONYX PRO

Page 1: ...ueden ser devueltas después de su uso Batterijen na gebruik inleveren SIGMA SPORT USA North America 1067 Kingsland Drive Batavia IL 60510 USA Tel 1 630 761 1106 Fax 1 630 761 1107 SIGMA EUROPA SIGMA Elektro GmbH Dr Julius Leber Straße 15 D 67433 Neustadt a d W Tel 49 0 6321 9120 118 Fax 49 0 6321 9120 34 SIGMA ASIA Asia Australia South America 7F 1 No 193 Ta Tun 6th Street Taichung City Taiwan Tel...

Page 2: ...ONYX Pro Manual_GB 21 08 2006 15 55 Uhr Seite 2 C M Y CM MY CY CMY K ENGLISH ...

Page 3: ... handlebar holder 9 2 4 Measuring the heartbeat 10 3 Settings before the first trainings Main menu setting 13 3 1 Setting User 14 3 2 Setting Unit 16 3 3 Setting Training 16 3 3 1 Own endurance training 17 3 3 2 Own interval training 17 4 Main menu training 18 4 1 Basic operating principle and display in the training menu 19 4 2 Endurance training 21 4 3 Interval training 25 4 3 1 Extensive 26 4 3...

Page 4: ...1 Overall infos 39 6 2 2 Memory endurnce training 40 6 2 3 Memory interval training 40 6 2 4 Memory other training 43 7 Other Information 45 7 1 Information on heart rate 45 7 2 IAT and measuring lactate 47 7 3 Notes on using the training program 48 7 4 FAQ 49 7 5 Beep Summary 50 7 6 Troubleshooting 51 7 7 Changing the battery and warranty 52 1 Foreword and package contents ...

Page 5: ...m SIGMA SPORT Your new ONYX PRO will be a faithful companion for sport and leisure for many years to come The ONYX PRO is a technically demanding measuring device In order to learn and apply the varied functions of your new heart rate monitor please read this user manual carefully SIGMA SPORT wishes you a lot of fun using your ONYX PRO Digitally coded heart rate monitor ONYX PRO ...

Page 6: ... CMY K PAGE 5 Handlebar holder to use the ONYX PRO on the bike with an O ring 2 Basic operation principle 2 1 Function summary tree diagram Training Other Free Training Lap Training Marathon Interval Extensiv Intensiv Program Endurance Recovery Run Long Medium Own ...

Page 7: ... CMY K PAGE 6 2 1 Function summary tree diagram Time Clock Memory Total values Date Memory 1 Per week Stopwatch Memory 2 Per month Countdown Memory 3 Since reset Memory 4 Memory Alarm Memory 5 Memory 6 Memory 7 Setting Training User Unit Endurance Gender Language ...

Page 8: ... tones 2 HR zone Zone alarm 3 HR zone Training tones IAT My name The four main menus of the ONYX PRO Your ONYX PRO is classified into 4 main menus training time memory and setting The symbol and description on the screen indicates where you find yourself in the main menus Use the PLUS MINUS buttons to change between the individual main menus ...

Page 9: ... level The navigation level always appears when you press one of the two upper function buttons The possible buttons functions for the two upper buttons are shown in the navigation level in order to k Move to the next deeper level ENTER k Go back to the next higher level BACK OFF k Start training START k End training END k Save training SAVE k Start another training phase SKIP or move to the next ...

Page 10: ...m to individually adapt the length of the belt Ensure that you set the length of the belt so that it sits well but is not too tight Place the belt such that for men the transmitter is below the chest muscles and for women below the breasts The SIGMA logo must always be readable from the front 2 3 Fixing the chest belt attaching the handlebar holder ...

Page 11: ... the handlebar holder Then fix the handlebar holder with the O ring and close the wristband 2 4 Measuring the heartbeat When you are not training your ONYX PRO is in sleep mode and can be worn as a normal watch Before and after training the screen shows the date time and product name You can enter another word with up to 8 characters under the ONYX PRO font my name function Please refer to Chapter...

Page 12: ... At the start always refer to the tree diagram shown in 2 1 The synchro nisation starts automatically and takes just a few seconds Synchronisation of Watch and Chestbelt Your ONYX PRO is equipped with a digitally coded chest belt that enables you to have fault free training Before starting to train you have to synchronise the chest belt with the watch once Select any training and press the Navigat...

Page 13: ...ur ONYX PRO has successfully synchronised with your chest belt you can start training by pressing START Note please refer to Chapter 7 6 Troubleshooting for possible problems with synchronisation Switch off ONYX PRO The ONYX PRO switches itself off automatically after 5 minutes if no training is undertaken You can return your watch to sleep mode manually at any time To switch off your ONYX PRO you...

Page 14: ... to main menu by pressing the PLUS MINUS button until you reach the Setting menu option Press the Navigation button ENTER to open the Setting menu The Setting main menu is sub divided into user unit and training settings Setting User Setting Unit Setting Training Switch between these points by pressing the PLUS MINUS buttons Open the relevant menu with the Navigation button ENTER 3 Settings before...

Page 15: ...the value to be set using PLUS MINUS Confirm the relevant setting with OK save the setting when you have finished using SAVE Note The ONYX PRO has an additional memory so that the personal settings in your ONYX PRO are retained when you change the battery 3 1 Setting User In Setting user enter in succession your gender birthday and weight Your maximum heart frequency is calculated by the following...

Page 16: ...70 of HR max Recovery training training the metabolism 2 nd training zone approx 70 80 of HR max Heart circulation training to improve aerobic performance 3 rd training zone approx 80 100 of HR max Performance led competition training The upper and lower limits of the training zones and HR max can be set manually using the Navigation button CHANGE IAT Ambitious competitive athletes have the opport...

Page 17: ...of the acoustic signals You will find information on the setting principle at the start of this chapter In the sub menu setting unit you can personalise the ONYX PRO using the my name function In sleep mode the watch displays the name or any font of up to 8 characters in length 3 3 Setting Training In addition to the pre programmed endurance and interval training your ONYX PRO gives you the option...

Page 18: ...y a warm up workout with freely settable training zone and a cool down In the settings menu you can set the time and heart rate for all 3 phases warm up workout and cool down manually according to your own requirements Note If the warm up and cool down are set to 0 the training starts immediately with the workout and ends afterwards 3 3 2 Own interval training ...

Page 19: ...es can select whether the rest phase is to be controlled by heart rate or time k For time controlled interval training the rest phase ends after a defined period of time e g 1 minute k For pulse controlled interval training the rest phase only ends when the pulse value falls to a predefined value e g 120 beats minute Note For all interval trainings the user can select wether the rest phase is to b...

Page 20: ...dium and 2 interval trainings extensive intensive the training time and intensity of HR max or IAT is stipulated These training types are the foundation stones for any endurance training The training programes were produced by SIGMA in close cooperation with Freiburg University in Germany The individual training types and their primary objectives are explained below Please refer to Chapter 7 3 Not...

Page 21: ...ining menu Use the PLUS MINUS buttons to select between the individual endurance training programs If you want to undertake a recovery run press the Navigation button ENTER After you have successfully synchronised your ONYX PRO with your chest belt you can start your training by pressing START Display during training In the upper area of the screen you will find all the information on your target ...

Page 22: ...aining switch to main menu memory Please refer to Chapter 6 Memory for more information on the memory 4 2 Endurance training Your ONYX PRO is equipped with a total of 4 different endurance training programs Summary of endurance training k Recovery run k Long k Medium k Own endurance training 1 training zone intensity and time can be programed freely The aims of the different training programmes ar...

Page 23: ...n at 55 70 HR max or 70 80 of IAT Training objectives k Active regeneration training after hard competitions or preparing for the season Promotes the removal of metabolic final products after previous training units k Trains the metabolism k Training programe is suitable for those who are new to or are re starting training 4 2 2 Long ...

Page 24: ...n running k Increases the number of mitochondria Note mitochondria are used to obtain energy and are also called the cell s power plants k Improves O2 intake and CO2 output by increasing blood volume and density of capillaries in the lungs and tissues k Improves the VO2max maximum oxygen intake capacity 4 2 3 Medium Time and pulse range Warm up 5 min at 55 70 HR max or 70 80 IAT Main part 50 min a...

Page 25: ...mped by one heart beat k Increases the number of mitochondria cell s power plant improved provision of energy k Improved O2 intake and CO2 output by increasing blood volume and density of capillaries in the lungs and tissues k Improves VO2 max Note Medium endurance training starts with a 5 min warm up and ends with a 5 min cool down At the end of the 5 min fixed warm up and cool down times these p...

Page 26: ...part can be set freely Cool down can be set freely optional Training objectives For this training you can select the desired time and HR zone in the settings menu Setting Training Endurance This means the user can freely train as s he wishes 4 3 Interval Training Your ONYX PRO is equipped with 3 different interval training programes Summary of interval training k Extensive interval controlled by H...

Page 27: ...this kind of training But in general terms it can be said that for extensive interval training a training stimulus is achieved after 5 intervals and after 8 intervals for intensive interval training That is why a beep sounds after 5 intervals for extensive and after 8 intervals for intensive interval training 4 3 1 Extensive Time and HR zone Warm up 10 min at 60 75 HR max or 80 93 IAT Interval 4 m...

Page 28: ...ansfer zone from aerobic to anaerobic metabolism k Improved metabolism due to improved ability of the working muscles to burn glycolitic and oxidative enzymes k Increase in blood buffer capacity 4 3 2 Intensive Time and HR zone Warm up 10 min at 60 75 HR max or 80 93 IAT Interval 1 min at minimum 90 HR max or 107 IAT ...

Page 29: ...city k Improved functional leg power and basic running speed k Increased ability to tolerate high lactate values k Increased plasma volume k Improved neuro muscular recruitment improved efficiency of the complete movement process when running 4 3 3 Own Note You can program your personal own interval For your own interval you can choose between a rest phase that is controlled by heart rate or time ...

Page 30: ...g with 3 HR zones or IAT k 1 lap training with 3 HR zones or IAT k 1 marathon training with all normal distances For all other training programes the user can freely select the length and intensity of the training unit References for the intensity result from the 3 training zones or 2 IAT ranges under or over IAT that were calculated in advance by measuring lactate 1 st training zone Approx 55 70 ...

Page 31: ...s on the ONYX PRO YES save Cool down HR for 3 min NO do not save Cool down HR 4 4 1 Free Time and HR zone k Training time unlimited k 3 HR zones calculated automatically from HR max or freely programmed or 2 IAT ranges below and above IAT In the upper range of the display you will find all the information on your three target zones or IAT ranges as well as the current percentage of your HR max or ...

Page 32: ...top area of the display you will find all the information on your 3 target zones or IAT ranges and the current percentage value of your heart frequency related to your maximum heart rate HR max or IAT To start a new lap press the Navigation button NEXT again 4 4 2 Laps Time and HR zone k 50 laps with max 9 hours per lap k 3 HR zones calculated automatically or freely selectable from HR max or 2 IA...

Page 33: ...ack So the runner can save each kilometre by pressing button NEXT and analyze the HR and time values for individual kilometres after the marathon The marathon function has precisely 43 memory spaces and detects automatically that the last value saved only measures 195 m and not a kilometre total length of a marathon 42 195 km As an alternative to the marathon half and quarter marathons are also sa...

Page 34: ...of the display you will find all the information on your 3 target zones or IAT ranges and the current percentage of your heart rate related to your maximum heart rate HR max or your IAT Important Do not forget to confirm each kilometre by pressing NEXT Otherwise a double kilometre is recorded and the number of kilometres will be incorrect When you pass the finish line press the Navi gation button ...

Page 35: ...menu The ONYX PRO shows you the current time Please refer to Chapter 3 2 Unit settings for more information setting the time in the Setting unit menu Your ONYX PRO has a main menu time for all important time functions Summary of time functions k Clock k Date k Stopwatch with 1 10 seconds k Countdown timer k Alarm 5 Main menu time ...

Page 36: ...raining To start your stopwatch press START Then follow the instructions on the screen Note If the stopwatch or countdown timer is activated in the main menu Time these functions continue in the background of sleep mode and the relevant icon is displayed on the screen The countdown timer counts a freely selectable time down to 0 and then issues an acoustic and optical alarm To set the countdown ti...

Page 37: ...PAGE 36 You can also use your ONYX PRO as an alarm or reminder To set the alarm press the Navigation button CHANGE Then follow the instructions on the screen To leave the time menu press the Navigation button BACK You are now back in the main menu time 6 Main menu memory ...

Page 38: ...values menu or memory 1 7 In total values you can see the training units you have completed over various periods of time in a kind of training diary In this way you can observe the most important training data over a much longer period than in memory 1 7 In contrast to memory 1 7 this memory is not used to precisely analyze an individual training unit but rather to analyze the training discipline ...

Page 39: ... up to 12 months k Since reset For this the following values are displayed for the desired period of time k Number of training units k Total training time k Average training time k Kcal 6 2 Memory 1 7 In addition to the total values your ONYX PRO has a very detailed memory for analyzing up to 7 independent training units There is a difference between overall info and the detailed information on th...

Page 40: ... always stored in memory 1 After you store 7 exercise units the last training unit will be deleted to make room for the new The overall information for a training unit shows the user the following values k Date k Start time k Total time k Average HR k Highest HR k Kcal 6 2 1 Overall info No matter what training type when saving a training program general overall infor mation that relates to the co...

Page 41: ...r memory For endurance training the following values are shown k Overall info cf 6 2 1 k HR zone and time in HR zone s k in HR zone s For training programs with warm up and cool down the actual times spent in these phases are also shown 6 2 3 Memory Interval Training When you have completed interval training you can analyze this in detail in your memory 6 2 3 1 Extensive interval training ...

Page 42: ...s can be called up in the memory for extensive interval training k Overall info cf 6 2 1 k Warm up time k Results per interval k Info on all intervals k HR zone k Time in HR zone k in HR zone k Rest HR Info on each individual interval k Average HR per interval k Rest time k Cool down time 6 2 3 2 Intensive interval training For intensive interval training a target HR zone is stated for the interva...

Page 43: ...e k Info on each individual interval k Average HR per interval k Rest min HR this shows how quickly the body has regenerated itself during the recovery phase of the training This can be an indicator for the ability to recover after the interval phase k Cool down time 6 2 3 3 Own interval Depending on whether the interval training is controlled by heart rate or time k Controlled by heart rate the s...

Page 44: ...training When you have completed free training you can analyze this in detail in your memory Choice of 3 training zones or training as per IAT k Overall infos cf 6 2 1 k and time in HR zones or over under IAT k Recovery time for HR after interval every 30 seconds as information on ability to recover 6 2 4 2 Lap training ...

Page 45: ...you have completed a marathon competition you can analyse it in detail in your memory To do so you have to confirm each kilometre in the marathon Choice of 3 training zones HZ FZ PZ or training as per IAT k Overall infos cf 6 2 1 k and time in HR zones or over under IAT k Results km average time per kilometre fastest of all KM as well as time average maximum HR per km k HR recovery times after the...

Page 46: ...eart beats when exploiting your physical performance completely Your personal HR max varies with your age gender ability to perform performance related to your type of sport and your physical fitness We recommend undertaking this test with a doctor and repeating it regularly The HR max is approximated automatically in the ONYX PRO using the following mathematical equation Men 210 half age 0 11 x p...

Page 47: ...ining or starting again This zone is also called the fat burning zone and it trains the aerobic metabolism More fat than carbohydrate is burned or converted to energy over longer times at lower intensity 2 HR zone fitness zone fitness 70 80 of HR max Designed for fitness at advanced level You already train more intensively in the fitness zone Training in this zone strengthens basic endurance 3 HR ...

Page 48: ...m various sources We can differentiate between three situations relating to the anaerobic threshold k For loads below the anaerobic threshold the energy is primarily provided by converting oxygen i e aerobically It is possible to maintain endurance for a very long time e g for a marathon race k Loads on the anaerobic threshold are relatively high to be maintained over a long period of time the gly...

Page 49: ...he following general recommendation is for athletes who have already trained their endurance at a high basic level for competitive sport k Once a week long endurance training may even be longer i e 90 120 min k Average endurance run somewhat higher intensity than for long endurance training We recommend subsequent block training days without a rest day in between k Extensive intervals k Intensive ...

Page 50: ... in sleep mode only the time and date are displayed so you can use the heart rate monitor as a normal watch In this state the ONYX PRO uses only very little power Why does the display react slowly or is colored black The operating temperature may be too high or low Your heart rate monitor is designed for temperatures between 0 C and 55 C 32 131 degrees F What should I do if the screen display is w...

Page 51: ...ountdown is complete Alarm 1 x Long 2 x short 1 x long 2 x short 1 x long k at end of rest transfer from warm up to main part transfer from main part to cool down at end of cool down 1 x short k Button beep ONYX PRO beep summary 1 x long k When entering Zone 1 always when a recovery pulse is saved 0 sec 30 sec 60 sec 2 x long k When entering Zone 2 if there is only one zone when entering this zone...

Page 52: ...ease ensure you have placed the chest belt correctly Press SYNC to restart synchronisation Please refer to chapter 2 4 Heart rate measurement for more information During synchronisation two or more chest belts were found close by Move away and press SYNC again to start synchronisation 7 6 Trouble shooting ...

Page 53: ...ol k Pay attention to polarity Important information If no heart rate is shown on the display this may be due to the following reasons k The belt with the heart rate transmitter is not worn correctly k The sensors electrodes on the heart rate trans mitter are dirty or dry k Interference from electrical sources high voltage lines railways etc k Transmitter battery CR 2032 is empty Item no 00342 Bef...

Page 54: ...warranty please contact the dealer where you bought the heart rate monitor or send the monitor with proof of purchase and all accessories with adequate postage to SIGMA Elektro GmbH Dr Julius Leber Strasse 15 D 67433 Neustadt Weinstrasse Service Tel 49 0 6321 9120 118 E Mail service sigmasport com If your warranty claim is justified we will send you a replacement unit You only have the right to th...

Page 55: ...ONYX Pro Manual_GB 21 08 2006 15 55 Uhr Seite 55 C M Y CM MY CY CMY K PAGE 54 Notes ...

Page 56: ...ONYX Pro Manual_GB 21 08 2006 15 55 Uhr Seite 56 C M Y CM MY CY CMY K PAGE 55 ...

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