user manual - Bodytronics
Contents
1. 2 Choose one of the options e Select YES to save the workout and clear the timer e Select NO to discard the workout and clear the timer e Select CANCEL to go back to INTERVAL without saving or clearing the timer 15 REVIEWING WORKOUTS When you reset the chronograph or interval timer the workout data is saved You can view it from the REVIEW screens Compare these saved workouts against one another to track your progress REVIEWING THE WORKOUT SUMMARY The workout summary contains data about the workout as a whole OPENING THE WORKOUT 1 Press MENU and open REVIEW The most recent workout is at the top of the list and the oldest workout is at the bottom Workouts saved from CHRONO are indicated by Workouts saved from INTERVAL are indicated by s 2 Open the workout to review 3 Select SUMMARY 4 Press A and V as indicated in the watch display to scroll through the available data for the workout DATA DISPLAYED IN SUMMARY TOTAL TIME duration of the workout DISTANCE distance run during the workout AVG PACE average minutes per mile km BEST PACE least minutes per mile km AVG SPEED average speed of the workout MAX SPEED fastest speed achieved during the workout MAX HR peak heart rate reached during the workout ZONE TIME HR ce of time you spent in your heart rate difference between your ending HR and AVG CADENCE average number of footfalls per minute MAX CADENCE maximum number of footfalls per2. DISTANCE total distance traveled during the workout INT DISTANCE distance traveled during the current interval INT SPEED average speed of the current interval PREV INT SPEED average speed of the previous interval HEART RATE current heart rate AVG HR average heart rate over the entire workout INT HR average heart rate of the current interval PREV INT HR average heart rate of the previous interval distance traveled during the previous ALTITUDE current current altitude III NNNM altitude increase during entire TOTAL DESCENT total altitude decrease during entire workout INT TIME DIST the time or distance left in the current interval PREV INT TIME DIST length of the previous interval SETTING UP THE DISPLAY 1 From the SETTINGS menu open DISPLAY 2 Open the INTERVAL display to edit 3 SetLINES for the number of workout data to display 4 Open a line TOP MIDDLE or BOTTOM 5 Select the data to display on that line 6 Repeat steps 4 and 5 for each line SKIPPING AN INTERVAL e Toskip an interval hold SPLIT PAUSING AND SAVING AN INTERVAL WORKOUT e Press STOP to pause timing e Press START when the interval timer is paused to resume timing SAVING AND RESETTING AN INTERVAL WORKOUT When you have completed your workout you can save it for future review 1 With the interval timer stopped press SAVE NOTE The interval workout stops automatically when the number of set repetitions is reached
3. Heart rate can be measured in BPM beats per minute or OF MAX percentage of your maximum heart rate ALTITUDE Altitude can be measured in FEET or METERS SELECTING SENSORS After you have paired a heart rate sensor and paired and calibrated a foot pod sensor use this setting to select the active sensors for your workouts GPS Heart Rate and or Foot Pod SETTING USER INFO Your personal data is configured during first time setup but you can change it later 1 From the SETTINGS menu open USER INFO 2 Setthe values as precisely as possible to enjoy accurate workout data calculations MAX HR is automatically calculated from your age by the watch but you can set it manually to a different value 18 CONFIGURING WORKOUT ZONES You can set up zones for heart rate speed pace and cadence To do this input upper and lower limits for these workout data and the watch will sound an alert when you are outside of this range to prompt you to change your workout behavior to get back in zone Zones help you train at a specific intensity which can help you target your workouts for a particular physical quality You can set up one set of heart rate speed pace and cadence zones for the chronograph and one set of zones for each of the six intervals By combining multiple zone settings with the interval timer you can design workouts to help you get precisely the results you want THE BENEFITS OF KNOWING YOUR PACE Pace is the nu
4. STARTING A WORKOUT 1 Press MENU and open CHRONO 2 Select YES to connect to all sensors that are indicated those are marked YES in the SENSORS menu 3 Press START The chronograph begins timing NOTE If the memory is nearly full a message displays indicating how many workouts can still be saved in memory If the memory is full you must delete a workout before you can save a new one See Deleting Workouts CHANGING VIEWS DURING A WORKOUT The chronograph has three screens to show real time workout data Each screen shows two or three fields Configure what data displays on each screen from the SETTINGS menu e While a workout is running press DISPLAY to cycle through the screens e Toreturn to the main menu press MENU NOTE When you press DISPLAY the watch shows the name of the workout data that appears in each field If lap time is displayed the lap number is also shown NOTE Pressing DISPLAY also initiates a search for the Heart Rate and or Foot Pod if those sensors are selected but not connected These data can display in the chronograph screens PACE current minutes per mile km AVG PACE average minutes per mile km over the entire workout LAP PACE average minutes per mile km of the current lap average footfalls per minute over the LAP CADENCE average footfalls per minute of the current lap PREV LAP CADENCE average footfalls per minute of the previous lap total distance traveled during the LAP DISTANCE di
5. lap split Decrease the value in a setting screen Move to the previous review screen BACK DISPLAY Return to the previous menu Move to the next display during a workout INDIGLO Press to use night light for a few seconds Hold until the watch beeps once about four seconds to turn on Night Mode Hold until the watch beeps twice about six seconds to turn on Constant On NAVIGATING THE WATCH You can access all of the watch features using the MENU A V SELECT and BACK buttons Press MENU to open the main menu The main menu contains five applications e Time Display the current date and time Applications e Chrono Use the chronograph for elapsed time workouts Chrono e Interval Use this for custom intervals or a simple countdown timer Interval workout See Training with Intervals for more information Review Settings e Review Display the list of saved workouts e Settings Customize the watch and workout settings to your specific needs Press A or V to highlight a menu item then press SELECT to open the item Press BACK to return to the previous menu Settings Time Hands Free Intervals Units Sensors User Info If the menu contains a scrollbar there are more options in the menu than are currently displayed Press A or W to see the rest of the options wv v Bw vov In settings screens press A or W to change values and press SELECT to move to the next field ICON DESCRIPTIONS These ico
6. minute ZONE TIME CAD n of time you spent in your cadence TTL ASCENT total ft m increase in altitude TTL DESCENT total ft m decrease in altitude CALORIES total calories burned ZONE TIME PACE amount of time you spent in your pace zone ZONE TIME SPD amount of time you spent in your speed zone AVG HR average heart rate for the workout NOTE If a heart rate sensor is not connected no heart rate data displays If a foot pod is not connected no cadence data displays 16 REVIEWING INDIVIDUAL LAPS OR INTERVALS You can view data specific to each lap or interval to compare segments of your workout to each other VIEWING LAP INTERVAL DETAILS 1 Press MENU and open REVIEW 2 Open the workout to review 3 Select I LAP DETAIL For CHRONO workouts the first screen shows the average lap time and the best lap time and the total workout time appears in the upper right For INTERVAL workouts the interval number and repetition number appear in the upper right 4 Press A and V to scroll through the data collected for the lap or interval or press SELECT to quickly cycle through laps or intervals DATA DISPLAYED IN DETAILS SCREENS AVG LAP time of all laps in the workout Chrono the number and time of the fastest lap Chrono BEST aa ZONE TIME PACE amount of time you spent in your pace zone during the lap interval ZONE TIME SPD amount of time you spent in your speed zone during the lap interval average
7. 1 From the SETTINGS menu open RECOVERY 2 Setthe TIME the length the recovery timer will last to 30 SECONDS 1 MINUTE or 2 MINUTES 3 Set VIBRATE to ON to receive vibration alerts when the recovery timer begins or ends 4 Set ALERT to TONE 1 or TONE 2 to receive an audible alert when the recovery timer begins or ends READING THE RECOVERY POPUP Recovery START HR is your heart rate at the end of the workout Start HR 155 BPM END HR is your heart rate at the end of the recovery timer End HR 95 BPM y y CHANGE is the difference between these values Change 60 BPM A larger CHANGE value indicates better conditioning 13 TRAINING WITH INTERVALS BENEFITS OF INTERVAL TRAINING Interval workouts are powerful tools that let you target and train for specific qualities like speed endurance or threshold Interval mode helps keep track of times or distances for up to six intervals and 99 repetitions Intense periods of activity interspersed with recovery periods of lesser activity help you train more intensely and for longer periods Combining aerobic and anaerobic activity in this way helps you e Target workouts for improving speed cardiovascular and muscular endurance or other qualities e Speed up your body s processing of lactic acid e Reduce the risk of injury You should set up interval workouts to train for a specific quality Two examples are described here but you can create interval workouts to train for virtually an
8. 20 For Portugal call 351 212 946 017 For France call 33 3 81 63 42 00 For Germany Austria call 43 662 88921 30 For the Middle East and Africa call 971 4 310850 For other areas please contact your local Timex retailer or Timex distributor for warranty information In Canada the U S and in certain other locations participating Timex retailers can provide you with a postage paid pre addressed Repair Mailer for your convenience in obtaining factory service Service If your Timex Device should ever need servicing send it to Timex as set forth in the Timex International Warranty or addressed to TG SERVICE CENTER P O Box 2740 Little Rock AR 72203 For service questions call 1 800 328 2677 For your convenience in obtaining factory service participating Timex retailers can provide you with a pre addressed Mailer See the Timex International Warranty for specific instructions on the care and service of your Timex Device Should you need a replacement strap or band call 1 800 328 2677 24 THIS IS YOUR REPAIR COUPON KEEP IT IN A SAFE PLACE TIMEX INTERNATIONAL WARRANTY REPAIR COUPON Original Purchase Date eee attach a copy of sales receipt if available Purchased by name address telephone number PlaceofPurchase 0000000000000 name and address Reason for Return FCC Notice U S IC Notice Canada This device complies with Part 15 of the FCC Rules Operation is subject to the
9. E to ON to receive vibration alerts when the DRINK TIME is reached 5 Set ALERT to TONE 1 or TONE 2 to receive an audible alert when the DRINK TIME is reached When you are timing a workout with the chronograph the vibration and audible alert will sound when you have reached the DRINK TIME and a popup will display reminding you to drink SETTING THE EAT TIMER 1 From the SETTINGS menu open NUTRITION Set EAT ALERT to ON Set VIBRATE to ON to receive vibration alerts when the EAT TIME is reached 2 3 SetEAT TIME to the interval at which you want to receive eat alerts 4 5 Set ALERT to TONE 1 or TONE 2 to receive an audible alert when the EAT TIME is reached When you are timing a workout with the chronograph the vibration and audible alert will sound when you have reached the EAT TIME and a popup will display reminding you to eat 12 USING THE RECOVERY TIMER Heart rate recovery is the difference between your heart rate when working out and your heart rate after a short rest period A larger difference between your workout heart rate and your heart rate after the rest period indicates quick recovery and therefore better conditioning The recovery timer measures this difference and reports the result in a popup to help you gauge your cardiovascular health When turned on the recovery timer will activate when you stop or pause the chronograph while the heart rate sensor is collecting data SETTING UP THE RECOVERY TIMER
10. ES 17 CONFIGURING SETTINGS Make changes to the watch settings to enhance your workouts and customize your experience SETTING THE TIME AND DATE The time and date are set during first time setup but you can reset it later SETTING THE TIME AND TIME FORMAT 1 From the SETTINGS menu open TIME 2 Select SET TIME and set the new time NOTE Press A when you are at 11 am to continue to set afternoon hours 3 Toggle the TIME field between 12 hour and 24 hour format SETIING THE DATE AND DATE FORMAT 1 Select SET DATE and set the new date 2 Toggle the DATE field between MM DD YY and DD MM YY format GPS TIME e Turn GPS TIME ON to allow the GPS to automatically update the time during GPS sync The watch Will maintain any offsets to hours and minutes you made in the SET TIME menu SETTING UNITS During first time setup you selected the system of measurement in which your data displays You can change this later or choose specific data to display in different units e From the SETTINGS menu open UNITS GENERAL Select the units for User height and weight e ENGLISH Units appear in feet inches and pounds e METRIC Units appear in centimeters and kilograms DISTANCE Distance data can be measured in MI miles or KM kilometers PACE Pace can be measured in MIN MI minutes per mile or MIN KM minutes per kilometer SPEED Speed can be measured in MPH miles per hour or KPH kilometers per hour HEART RATE
11. EU 21 Changing Display 0 21 INDIGLO MIS M 22 Resetting he Waleh 22 TrOUDIESNOOUN O Mare e c 23 Problems 7 7 23 Problems Connecting the Heart Rate Sensor ccccccceeccceeeeceeeeceeeeseeeeseeeseueeseueeseueeseeeeseneesees 23 Problems Connecting to the Foot POd cccccccccccccsececeeeeeee ceca eeseeeeeeeeeseeeeseeeeseeeeseueeseeeeseesaeeesaes 23 Problems Connecting to a 7 7 23 Water caw ca ates eee eee wn Sn es We a c leeds eile ee eeemaciee 23 Warranty ald 0 a 24 Declaration Ol Goo iie nol ji ebbe E 26 INTRODUCTION Congratulations on your purchase of the Timex Ironman Run Trainer 2 0 GPS For the latest instructions please refer to the User Guide listing for Run Trainer 2 07 at http www Timex com Manuals For first use please follow these six easy steps 1 2 3 4 5 6 Charge the watch Load the latest firmware Configure the settings Acquire the GPS signal Record your workout Review your performance For your convenience we have posted the Timex ironman Run Trainer 2 0 Quick Start guide at http www Timex com Manuals Detailed instructional videos are posted at http www YouTube com TimexUSA FEATURES Easy to use Automated first time setup collects the user data the watch needs to help you train Intuitive menus simplify navigation and operation Alerts Audible tones and vibration alerts let y
12. RPOSE Ch ame aia um TIMEX IS NOT LIABLE FOR ANY SPECIAL INCIDENTAL OR CONSEQUENTIAL DAMAGES Some countries and states do not allow limitations on implied warranties and do not allow exclusions or limitations on damages so these limitations may not apply to you This warranty gives you specific legal rights and you may also have other rights which vary from country to country and state to state To obtain warranty service please return your Device to Timex one of its affiliates or the Timex retailer where the Device was purchased together with a completed original Repair Coupon or in the U S and Canada only the completed original Repair Coupon or a written statement identifying your name address telephone number and date and place of purchase Please include the following with your Device to cover postage and handling this is not a repair charge a US 8 00 check or money order in the U S a CAN 7 00 cheque or money order in Canada and a UK 3 50 cheque or money order in the U K In other countries Timex will charge you for postage and handling NEVER INCLUDE ANY ARTICLE OF PERSONAL VALUE IN YOUR SHIPMENT For the U S please call 1 800 328 2677 for additional warranty information For Canada call 1 800 263 0981 For Brazil call 55 11 5572 9733 For Mexico call 01 800 01 060 00 For Central America the Caribbean Bermuda and the Bahamas call 501 370 5775 U S For Asia call 852 2815 0091 For the U K call 44 208 687 96
13. RUN TRAINER 2 0 SPEED a DISTANCE S USE GUID L9313S NN3W SPL IRON CIAN TRIATHLON O IRON JAN TABLE OF CONTENTS 4 UCM Pea od oaE nm 4 0000000000 Charging ine Run Traner N20 OPS Em 5 EA 6 BaS C Si NOMA na aR eR 5 a 5 7 0 mc gts meis 3 PAA A ATE eEeEUEUN 7 Setting up the Optional Heart Rate Sensor ssssssssssssssseseesen nennen nennen nnn nnn nnn nn 8 Setting up the Optional OGL P OG ee veces te a nackte cuc oe een oe ge vee E oe tocan ceat t ORa bn 9 Coetu eau aaa auidanccancdieloeeaieeceivageeaeey 10 TIMIN 10 11 and Saving a WOrKOU eue Taking Laps Spe 11 12 0 Configuring lands ge 12 13 Using The Recovery au e n hte eb era cu cu xen cuN EI mq MU MEM EEEMEPAEE EUER EIE RE URN C UNE E EE 14 Training Eom 14 Starung an Interval WOFIKODDs te Seco e t ope ette nt ino onu ta RU nS Un RARUS UR S docu de Sue ua uva aa 14 15 Heviewing VWOFKOUMS ctii n a ese ce EE VEN DRE UP MEER CA I P EMI DNE DNE LN 16 16 Reviewing the Workout 17 Reviewing Individual Laps or DolEINOANVOKOUT S cirian a N OE 17 SENO S ic EEEE EEEE EEE E N 18 6 oening the Mme and 00 2 0 18 nen eon eee eee ee ee 18 WISER 10 18 19 0 0 Setung Walch PrelerenCes cuc mr rr EE b e m E m Pe S
14. aratus complies with Canadian ICES 003 Cetappareil num rique de la classe B est conforme la norme NMB 003 du Canada This device complies with Industry Canada license exempt RSS standard s Operation is subject to the following two conditions 1 This device may not cause interference and 2 This device must accept any interference including interference that may cause undesired operation of the device 25 DECLARATION OF CONFORMITY Manufacturers Name Timex Group USA Inc Manufacturers Address 555 Christian Road Middlebury CT 06762 United States of America declares that the product Product Name Timex Run Trainer 2 0 Model Number M503 M255 M012 conforms to the following specifications R amp TTE 1999 05 EC Standards CENELEC EN 55024 Issue 2010 11 01 M255 CENELEC EN 55022 Issue 2010 12 01 M255 ETSI EN 301 489 1 ISsued 2008 04 01 V1 8 1 M012 M503 ETSI EN 301 489 3 ISsued 2002 08 01 V1 4 1 M012 M503 ETSI EN 301 489 17 M255 EN 61000 3 2 2009 M012 EN 61000 3 3 2008 M012 EN 61000 4 2 2008 M012 EN 61000 4 3 2010 M012 EN 61000 4 4 2010 M012 EN 61000 4 5 2005 M012 EN 61000 4 6 2008 M012 EN 61000 4 8 2009 M012 EN 61000 4 11 2004 M012 ETSI EN 300 440 1 V1 4 1 2008 M503 ETSI EN 300 440 2 V1 2 1 2008 V1 4 1 2002 M012 M503 ETSI EN 300 328 M255 LVD 2006 95 EC Standards EN 60601 1 2 2007 EN 55011 A2 2007 M012 IEC EN 60950 1 Iss
15. cator are no longer blinking e Repeat this discharge recharge procedure two more times NOTE You should repeat this procedure every two months if the watch is not used or recharged regularly Charge within a temperature range of 32 F 113 F 0 C 45 C The charging cable has a clip on one end and a standard USB connector on the other end 1 Attach the clip to the watch so the four pins on the clip align with the four metal contacts on the back of the watch The clip has two black pins that align the clip into the watch case back 2 Insert the other end of the cable into a powered USB port on your computer The blinking battery level icon confirms that the watch is charging The battery icon wee flashes during charging The four segments in the icon indicate the charge of the battery more solid segments mean a higher charge BASIC OPERATION STOP SAVE A d A STP SAV B 5 05 2012 05 2012 12 Af MENU SELECT MENU SELECT D START SPLIT V W ST SPL INDIGLO INDIGLO Eu ce BACK DISPLAY BACK DISPLAY STOP SAVE A Highlight the previous item in the menu Stop a workout Save a stopped workout Increase the value in a setting screen Move to the next review screen MENU SELECT Open the main menu Open a highlighted menu option Move to the next field in a setting screen Move to the next lap when reviewing lap details START SPLIT V Highlight the next item in the menu Start a workout Take a
16. ccount at http Timexlronman com DeviceAgent 2 Connect the charging clip to the watch then plug the USB cable into the computer Open the Device Agent on your computer 4 Select the Run Trainer 2 0 from the Device field and make sure your account is selected in the Username field NOTE Add your new account to the Device Agent by clicking File then Edit Login Accounts Click on the in the Manage User Accounts window to add your new account information 5 Click Download to display the workouts in the watch memory 6 Leave the boxes checked for those workouts you want sent to your online account and click Save 7 When the workout transfer is complete click Login to enter the online log or close the Device Agent and unplug the watch from the computer 22 TROUBLESHOOTING PROBLEMS CONNECTING TO THE GPS If you can t get a GPS fix try these steps e Make sure that you are outside It can be very difficult to acquire a fix indoors e Move away from buildings and tall trees Large structures can block the satellite signals e Stand still Movement can increase the time it takes for the GPS to acquire a satellite signal NOTE While the first GPS fix can take some time to acquire obtaining subsequent fixes is usually faster as the GPS searches for recently acquired satellites first PROBLEMS CONNECTING TO THE HEART RATE SENSOR If you can t get heart rate data from the sensor try these steps e Make sure heart rate sens
17. following two conditions 1 this device may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesired operation Warning Changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user s authority to operate the equipment NOTE This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to Part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help This Class B digital app
18. full a message displays indicating how many workouts can still be saved in memory If the memory is full you must delete a workout before you can save a new one See Deleting Workouts The alert sounds when a new interval begins The summary data from the previous interval appears on the display while the new interval runs in the background WX START INT 1 INT 2 X fast 7 45 slow 1 00 X6 14 CHANGING VIEWS DURING AN INTERVAL WORKOUT The interval timer has three screens to show real time workout data Each screen shows two or three fields Configure what data displays on each screen from the SETTINGS menu e While the interval timer is running press DISPLAY to cycle through the screens e Toreturn to the main menu press MENU NOTE When you press DISPLAY the watch shows the name of the workout data that appears in each field NOTE Pressing DISPLAY also initiates a search for the Heart Rate and or Foot Pod if those sensors are selected but not connected These data can display in the interval screens PACE current minutes per mile km AVG PACE average minutes per mile km over the entire workout average minutes per mile km of the average minutes per mile km of the SPEED current speed AVG SPEED average speed over the entire workout CADENCE current footfalls per minute AVG CADENCE average footfalls per minute over the entire workout average footfalls per minute of the average footfalls per minute of the
19. have the latest enhancements and improvements Use the Device Agent to connect the watch to your computer and get the latest updates 1 Download the Timex Device Agent for USB Devices at http Timexlronman com DeviceAgent 2 Connect the charging clip to the watch then plug the USB cable into the computer A picture of a connected computer appears on the watch display 3 Open the Device Agent on your computer click File then click Update Device 4 Follow the onscreen instructions to download the latest watch firmware Keep the watch connected to the computer until the update is complete as indicated by this x symbol on the watch display and the watch resets CONFIGURING SETTINGS FROM YOUR COMPUTER Make changes to watch settings from the Device Agent and then download those settings to the device 1 Connect the charging clip to the watch then plug the USB cable into the computer A picture of a connected computer appears on the watch display Open the Device Agent on your computer 2 3 Select the Run Trainer 2 0 from the Device field 4 Click Settings 5 Change settings then click Save When the settings transfer is complete close the Device Agent and unplug the watch from the computer SETTING UP THE OPTIONAL HEART RATE SENSOR WEARING THE SENSOR STRAP 1 Adjust the strap so it fits snug to your chest just below your sternum 2 Attach the heart rate sensor to the strap 3 Wetthe heart rate sensor pads o
20. mber of minutes it takes you to run one mile or kilometer It is important to know your pace both when you are training and during a race While training you can set a pace slightly higher than your race pace to build speed When you are racing you can adjust your pace to make up for slow miles or avoid burnout resulting from starting out too fast This chart shows the pace to set to achieve your desired race time Target Pace Event Finish Time Half Marathon MIN MI MIN KM Marathon WHAT IS YOUR OPTIMAL HEART RATE ZONE Your fitness goals determine what your optimal heart rate zone should be the heart rate zone you want to target for burning fat is different from the zone you should target for endurance training Use the charts below to estimate your optimal heart rate zone based on your gender age and goals Working out at the Aerobic Base level of intensity in the middle of the charts will help you burn fat and build aerobic endurance However you can also use the watch to tailor your target heart rate zone for more specific values appropriate to your current fitness level and your fitness goals NOTE Values on these charts are based on a percentage of your maximum heart rate MHR Consult your doctor before beginning an exercise program and to confirm the heart rate zone that is right for you 19 MEN Weight Optimal Management AETOMIGPSSe Conditioning Light Exercise Elite Athletic Training Maintain a health
21. n the back of the strap then put on the strap against your skin PAIRING THE HEART RATE SENSOR Prompt the watch to search for the heart rate sensor and begin receiving data 1 Make sure you are at least 30 feet away from other heart rate sensors 2 Wear the heart rate sensor as described above 3 From the SETTINGS menu open SENSORS 4 Make sure HEART RATE is set to YES 5 Select SEARCH and select HEART RATE The watch searches for the sensor A message displays when the sensor is found and paired to the watch SETTING UP THE OPTIONAL FOOT POD POSITIONING THE FOOT POD e Position the foot pod as described in the instructions that came with the foot pod PAIRING THE FOOT POD 1 Make sure you are at least 30 feet away from other foot pods 2 Turnon the foot pod 3 From the SETTINGS menu open SENSORS 4 SetFOOT POD to YES or CADENCE NOTE If you set FOOT POD to YES the foot pod collects all speed distance and cadence data If you set FOOT POD to CADENCE the foot pod collects cadence data only the GPS collects speed and distance data 5 Open SEARCH and select FOOT POD The watch searches for the foot pod A message displays when the foot pod is found and paired to the watch CALIBRATING THE FOOT POD Calibrate the foot pod before you use it for the most accurate measurements There are two ways to calibrate the foot pod In automatic calibration you run a known distance and the foot pod tracks the distance A
22. nge the Text Color of the reversible high resolution display See Setting Watch Preferences for more information SETIINGS CONFIGURED DURING FIRST TIME SETUP e Display language Choose the language in which watch menus and messages will display e Display units Choose whether workout data will display in English units feet miles pounds etc or Metric units meters kilometers kilograms etc e Gender Choose whether you are male or female e Time of day Set the time at your location in hours minutes and seconds NOTE Press A when you are at 11 am to continue to set afternoon hours e Date Set the current year month and day e Weight Set your weight to assist in calculations of calories burned e Height Set your height to assist in calculations of calories burned e Birthday Set your birthday to assist in calculations of calories burned e Time format Choose 12 or 24 hour format e Date format Choose MM DD YY or DD MM YY format CONNECTING TO A COMPUTER You can connect the watch to a computer to update watch firmware change watch settings from the computer and download workout data see Downloading Workout Data and Reviewing on your Computer into an online account Before you connect to a computer create a free TrainingPeaks account and download the Device Agent software for the watch GET THE LATEST FIRMWARE While you can use the watch right out of the box the online firmware will
23. ns can appear in the watch screens GPS status Solid A GPS fix has been obtained Flashing Watch is searching for a GPS fix Lins ipa anao S dE Solid Heart rate sensor is active and transmitting data Flashing Watch is searching for a heart rate sensor y Ecotsod estis Solid Foot pod is active and transmitting data p Flashing Watch is searching for a foot pod 5 Workout summary In Review screen indicates a summary entry available for review Workout details In Review screen indicates that specific lap or interval data is available for review In Review screen indicates a Chrono workout E Interval timer In Review screen indicates an Interval workout PC disconnecting Indicates the watch is disconnecting from the computer Indicates the alarm is active and will sound at the programmed time FIRST TIME SETUP The first time setup feature walks you through configuration of the settings the watch needs to collect from you in order to report accurate workout data Press A V and SELECT to enter your choices m PC connecting Indicates the watch is connecting to a computer First time setup begins when you press any button except INDIGLO after you take the watch out of the box If first time setup does not begin reset the watch as described in Resetting the Watch After the reset is complete first time setup will commence when you press any button except INDIGLO In addition to first time setup you may want to cha
24. number of footfalls per minute during ENED ENCE the lap interval MAX CADENCE maximum number of footfalls per minute during the lap interval ZONE TIME HR amount of time you spent in your heart rate zone during the lap interval ZONE TIME CAD amount of time you spent in your cadence zone during the lap interval LAP duration of the lap Chrono only peak heart rate reached during the lap interval distance covered during the lap interval average minutes per mile km for the PAPALE lap interval BEST PACE least minutes per mile km for the lap interval AVG SPD average speed of the lap interval MAX SPD highest speed achieved during the lap interval NOTE If a heart rate sensor is not connected no heart rate data displays If a foot pod is not connected no cadence data displays TTL DESCENT total ft m decrease in altitude during the lap interval CALORIES total calories burned during the lap interval INT the duration of the interval Interval only total ft m increase in altitude during the TILASCENI lap interval DELETING WORKOUTS You can store a maximum of 15 workouts If you don t need a workout for review anymore you can delete it from memory to free up space You can also delete all of your workouts at once DELETING ONE WORKOUT 1 Press MENU and open REVIEW 2 Opena workout 3 Select DELETE WORKOUT 4 Select YES DELETING ALL WORKOUTS 1 Press MENU and open REVIEW 2 Select DELETE ALL 3 Select Y
25. om the beginning of your workout through the current segment When you take a split you have completed timing one segment such as one lap of the workout and are now timing the next segment This graph represents the lap and split times for a workout in which 4 laps splits were taken LAP 1 LAP 2 LAP 3 LAP 4 pM GREUEZZA A 4A 6 es 7 11 MIN 7 50 MIN 7 08 MIN 7 30 MIN 7 11 MIN z i i ii i SPLIT 1 a i 15 01 MIN SPLIT 2 22 09 MIN SPLIT 3 29 39 MIN i SPLIT 4 TAKING A LAP SPLIT e When the chronograph is running press SPLIT to record a lap split The time of the lap you just completed and the split time are displayed and the watch begins timing a new lap in the background Once you stop and save the workout you can review summary data for the entire workout as well as data about each individual lap 11 CONFIGURING HANDS FREE SETTINGS You can set the chronograph to take a lap split automatically when you reach a certain lap distance or time You can also set the chronograph to start or stop timing automatically when you reach a certain speed SETTING AUTO SPLIT Turn on auto split to automatically take a lap split when you reach a certain lap distance or time 1 From the SETTINGS menu open HANDS FREE 2 Set AUTO SPLIT to DIST to take a lap split based on distance or set to TIME to take a lap split based on lap
26. or is on and is fitted correctly Poor placement can keep the heart rate sensor from obtaining a reading See Setting up the Optional Heart Rate Sensor e Use the SENSORS menu to search for the heart rate sensor There may have been a problem with the previous pairing operation See Setting up the Optional Heart Rate Sensor e Install a fresh battery in the heart rate sensor A low battery can make the heart rate sensor signal weak or nonexistent PROBLEMS CONNECTING TO THE FOOT POD e Use the SENSORS menu to search for the foot pod There may have been a problem with the previous pairing operation See Setting up the Optional Foot Pod e Install a fresh battery in the foot pod A low battery can make the foot pod signal weak or nonexistent PROBLEMS CONNECTING TO A COMPUTER e Make sure the metal teeth on the charging clip line up with the metal discs on the back of the watch and that the charging cable is plugged in to the USB port on the computer Firm connections are essential to communication between the watch and the computer e Make sure the Device Agent is open in the computer All communication between the watch and the computer is managed by the Device Agent e Make sure you have selected the Run Trainer 2 0 in the Device Agent The Device Agent must be set to establish a connection with a specific device type WATER RESISTANCE The Run Trainer 2 0 GPS is water resistant to 50 meters Water Resistance Depth p s i a Wa
27. ou know about important workout events such as automatic splits and out of zone warnings GPS SiRFstarlV technology tracks pace speed distance and altitude ANT Radio Wireless capability enables the watch to connect to a Heart Rate and or Foot Pod sensor Heart Rate Sensor When connected to a heart rate sensor monitor your heart rate to maintain a level of activity that matches your personalized workout requirements Foot Pod Sensor When connected to a foot pod sensor track multiple values in your workout including pace speed distance and cadence or cadence only The INDIGLO night light IIluminates the display with the press of the INDIGLO button The Night Mode feature illuminates the display with any button press When Constant On is active the display remains illuminated until the INDIGLO button is pressed again GETTING STARTED CHARGING THE RUN TRAINER 2 0 GPS Before you use the watch for the first time charge the battery for at least 4 hours to insure complete charging This is confirmed by a flashing battery icon In order to maximize the rechargeable battery life e Deplete the battery until the last battery indicator segment disappears and the empty indicator begins to flash If the watch display goes blank you can still proceed as long as it has been in that state for no more than 1 2 days e Fully charge the watch battery for at least 4 hours until all four segments in the battery level indi
28. stance traveled during the current lap PREV LAP DISTANCE o Dm traveled during the previous ALTITUDE current altitude total altitude increase during entire TOTAL DESCENT total altitude decrease during entire workout average minutes per mile km of the AVG SPEED average speed over the entire workout LAP SPEED average speed of the current lap PREV LAP SPEED average speed of the previous lap HEART RATE current heart rate AVG HR average heart rate over the entire workout SETTING UP THE DISPLAY 1 From the SETTINGS menu open DISPLAY Open the CHRONO display to edit Set LINES for the number of workout data to display Open a line TOP MIDDLE or BOTTOM Select the data to display on that line Ee E sv 9 e Repeat steps 4 and 5 for each line 10 PAUSING AND SAVING A WORKOUT PAUSING AND RESTARTING e Press STOP to pause timing e Press START when the chronograph is stopped to resume timing SAVING AND RESETTING A WORKOUT When you have completed your workout you can save it for future review 1 With the chronograph stopped press SAVE 2 Choose one of the options e Select YES to save the workout and clear the chronograph e Select NO to discard the workout and clear the chronograph e Select CANCEL to go back to CHRONO without saving or clearing the chronograph TAKING LAPS SPLITS WHAT ARE LAP AND SPLIT TIMES Lap time is the length of an individual segment of your workout Split time is the time elapsed fr
29. t the end of the run you input the actual distance and the watch calculates the calibration factor based on the difference between the two values You can also enter the calibration factor manually The automatic calibration method is preferred because it is generally more accurate 1 From the SETTINGS menu open SENSORS 2 From the CALIBRATE menu select FOOT POD 3 Once the foot pod is connected run a known distance along a track or over a premeasured route NOTE You must run at least 300 m for calibration 4 When you have reached the desired distance select STOP 5 Enter the actual distance you ran The calibration factor the ratio applied to foot pod measurements to ensure accurate calculations is automatically calculated SETTING CALIBRATION FACTOR MANUALLY You can also set the calibration factor by hand Only do this if you have previously calibrated this foot pod and know the calibration factor that gives accurate distance measurements 1 From the SETTINGS menu open SENSORS 2 From the CALIBRATE menu select CAL FACTOR 3 Enter the calibration factor NOTE The calibration factor is determined by taking the KNOWN distance and dividing it by the distance REPORTED by the foot pod TIMING WORKOUTS Use the chronograph to time workouts to display real time data about a workout in progress and to save workout data for review Workouts can also be recorded through the interval Timer see Training with Intervals
30. ter Pressure Below Surface 50m 164ft 8G pounds per square inch absolute WARNING To maintain water resistance do not press any buttons under water e Watch is water resistant only as long as lens push buttons and case remain intact e Watch is not a dive watch and should not be used for diving e Rinse watch with fresh water after exposure to salt water 23 WARRANTY AND SERVICE Timex International Warranty U S Limited Warranty Your Timex Device is warranted against manufacturing defects by Timex for a period of ONE YEAR from the original purchase date Timex Group USA Inc and its worldwide affiliates will honor this International Warranty Please note that Timex may at its option repair your Device by installing new or thoroughly reconditioned and inspected components or replace it with an identical or similar model IMPORTANT PLEASE NOTE THAT THIS WARRANTY DOES NOT COVER DEFECTS OR DAMAGES TO YOUR DEVICE after the warranty period expires if the Device was not originally purchased from an authorized Timex retailer from repair services not performed by Timex from accidents tampering or abuse and lens or crystal strap or band Device case attachments or battery Timex may charge you for replacing any of these parts THIS WARRANTY AND THE REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES EXPRESS OR IMPLIED INCLUDING ANY IMPLIED WARRANTY OF MERCHANTABILITY OR FITNESS FOR PARTICULAR PU
31. time 3 Setthe data that triggers auto split e f you set AUTO SPLIT to DIST set the DIST field to the distance at which you want to take a lap split e f you set AUTO SPLIT to TIME set the TIME field to the time at which you want to take a lap split To use auto split once it is set up open the CHRONO connect to the sensors and start timing the workout Every time you reach the specified distance or time the chronograph takes a lap split SETTING AUTO START AND STOP Turn on auto start and auto stop and set the threshold the speed that activates auto start and auto stop 1 From the SETTINGS menu open HANDS FREE 2 Toggle AUTO START or AUTO STOP to ON 3 Select THRESHOLD 4 Setthe speed at which AUTO START and AUTO STOP will activate To use auto start or auto stop once they are set up open the CHRONO connect to the sensors and begin running When you move faster than the threshold the chronograph begins timing When you move slower than the threshold the chronograph stops timing USING NUTRITION ALERTS Staying hydrated and eating right will help your workouts be more successful If you get dehydrated or hungry your performance will suffer and you are more susceptible to injury The nutrition timers remind you when to drink and eat SETTING THE DRINK TIMER 1 From the SETTINGS menu open NUTRITION 2 Set DRINK ALERT to ON 3 Set DRINK TIME to the interval at which you want to receive drink alerts 4 SetVIBRAT
32. to WHITE or BLACK to change the color of the background and onscreen text CHANGING DISPLAY LANGUAGE The display language is set during first time setup but you can change it later 1 From the SETTINGS menu open LANGUAGE 2 Change the SETTING field to the language in which you want watch screens to display 21 INDIGLO NIGHT LIGHT Press the INDIGLO button to activate the night light for a few seconds e Hold the INDIGLO button until the watch beeps once about four seconds to activate Night Mode for about eight hours While Night Mode is active press any button to activate the night light for a few seconds e Hold the INDIGLO button until the watch beeps twice about six seconds to activate Constant On The night light stays on for seven to eight hours Press INDIGLO again to turn off the night light RESETTING THE WATCH SETTING ABOUT MENU You can reset the watch back to the default state The watch settings will all revert back to the default settings for the firmware version indicated on your watch All saved workouts are deleted 1 From the SETTINGS menu open ABOUT 2 Select FACTORY RESET 3 Select YES The next time you press a button after resetting the watch first time setup will begin DOWNLOADING WORKOUT DATA AND REVIEWING ON YOUR COMPUTER Download workout data to the free online log powered by TrainingPeaks to help you analyze and plan your training regimen 1 Create a TrainingPeaks a
33. to set up zones for the chronograph or INTERVAL to set up zones for the interval timer If you selected INTERVAL open an interval Open the zone to set HR PACE SPEED or CADENCE and toggle the ACTIVE field to YES Open SET and set the LOW bottom limit and HIGH upper limit of the selected zone ETTING UP ZONE ALERT From the CHRONO ZONES or INT ZONES menu open ALERT Select the zone that will trigger the alert in the TYPE field Turn VIBRATE ON or OFF o Oe oe N 4 Select the audible ALERT to sound when you are out of zone SETTING THE ALARM Set the alarm to receive an alert audible or vibration at a specific time as often as you designate 1 From the SETTINGS menu open ALARM 2 Open TIME and set the time the alarm will sound 3 Set ARMED to YES 4 Set the FREQUENCY You can set the alarm to sound just once every day on a specific day of the week only on weekdays or only on weekends Set the VIBRATE to ON or OFF 6 Select the audible ALERT that will sound e When the alarm is on the 2I icon displays on the TIME screen and the alarm will sound at the specified time and frequency SETTING WATCH PREFERENCES Watch preferences are general behaviors of the watch including chimes beeps and text color 1 From the SETTINGS menu open WATCH 2 Turn HOURLY CHIME ON to hear a beep at the top of each hour 3 Turn BUTTON BEEP ON to hear a beep every time you press a button 4 Set TEXT COLOR
34. ue 2005 12 08 Ed 2 M255 M503 Digital Device Emissions Standards FCC 47CFR 15C Issued 2007 10 01 M012 M255 M503 IC RSS 210 Issued 2010 12 01 Issue 8 M012 M255 M503 SAI AS NZS 4268 Issue 2008 09 26 M012 M503 SAI AS NZS Cispr 22 2009 M012 M255 IC ICES 003 Issued 2020 08 01 Issue 5 M255 Agent 2 Ch pn gt lamt Sam Everett Quality Regulatory Engineer Date 18 October 2012 Middlebury Connecticut U S A 26 2013 Timex Group USA Inc TIMEX TRIATHLON INDIGLO RUN TRAINER and NIGHT MODE are trademarks of Timex Group B V and its subsidiaries IRONMAN and MDOT are registered trademarks of World Triathlon Corporation Used here by permission S RF and the SiRF logo are registered trademarks of CSR SiRFstarlV is a trademark of CSR ANT and the ANT Logo are trademarks of Dynastream Innovations Inc 27
35. y heart Lose weight and Increase stamina and Sustain excellent Achieve superb and get fit burn fat aerobic endurance fitness condition athletic condition 50 6096 MHR 60 7096 MHR 70 8096 MHR 80 9096 MHR 90 10096 MHR NOTE MHR is calculated as 220 Age in Beats per Minute BPM for men WOMEN Welgit Aerobic Base opama Management Conditioning Elite Athletic Training Maintain a healthy heart Lose weight and Increase stamina and Sustain excellent Achieve superb and get fit burn fat aerobic endurance fitness condition athletic condition 50 6096 MHR 60 7096 MHR 70 8096 MHR 80 9096 MHR 90 10096 MHR NOTE MHR is calculated as 226 Age in Beats per Minute BPM for women 20 THE BENEFITS OF KNOWING YOUR CADENCE Cadence is the number of revolutions your legs make in one minute Another way to think of cadence is to divide the number of steps you take in one minute in half A faster cadence is preferred over a slower one because it improves speed uses less energy to cover a given distance and helps prevent injury all because your feet spend less time in contact with the road Champion runners have an average cadence of 90 94 180 188 steps per minute To help to achieve this you can take shorter steps wear lighter running shoes and make sure that with each step you are landing with your foot underneath your knee instead of out in front of it SETTING UP ZONES 1 From the SETTINGS menu open ZONES Open CHRONO
36. y quality using the six intervals and 99 repetitions EXAMPLE OF ENDURANCE WORKOUT To train for endurance you might set up a classic 1 mile repeat workout 3 to 6 repetitions of one 1 mile interval at about half marathon pace followed by a 1 minute recovery period EXAMPLE OF SPEED WORKOUT To train for speed you might run sets of 4 x 400m run one 400m fast interval at slightly more than your race pace followed by one 2 minute recovery period and repeat 4 times SETTING UP AN INTERVAL WORKOUT 1 From the SETTINGS menu open INTERVALS 2 Open the interval to configure 3 Select to end the interval after a specified DISTANCE or a specified TIME NOTE You can mix distance and time based intervals in the same workout 4 Repeat steps 2 and 3 for each interval in the workout 5 Set REPS to the number of times to repeat the intervals NOTE The interval workout stops automatically when the number of set repetitions is reached 6 Set VIBRATE to ON to receive vibration alerts when an interval ends 7 Set ALERT to TYPE 1 or TYPE 2 to receive an audible alert when an interval ends TIP Set up interval zones to train for a specific speed pace or heart rate for each interval See Configuring Workout Zones for instructions STARTING AN INTERVAL WORKOUT 1 Press MENU and open INTERVAL 2 Select YES to connect to all sensors that are marked ON in the SENSORS menu 3 Press START The interval timer begins NOTE If the memory is nearly
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