Timex Ironman Run Trainer 2.0 GPS User Guide
Contents
1. eeeeeeisssseseeeee aannaaien aa aada nass 13 Benefits of Interval TraiFillig 3 irridet event armed cedat vat bea vea ed i adea 13 Starting an Interval WorkoOUt mm 14 Pausing and Saving an Interval Workout sesssssssesrsssrressrnesrnnssrnnsrnnorensenensrenssennssressenessren 16 Reviewing WOrKOUtS ueeeseseeee eene nnne nnn ee ee ee ee ezet e ete e ee na sas sise nnn 16 Reviewing the Workout Summary ccccccccsecessccsseecseecseseceeccsecesseccsaecssaecsseecsusceuecseeeseeeaees 16 Reviewing Individual Laps or Intervals sssssssseseenneennenennn nnns 17 Deleting WOFKOLItS 2 tet tte met et n aet e Rn t a e D e M e cot 18 Configuring Settings e eeeesesssseseeeseee eene enne een nnnnnnnnnnnn nsns aenean nna nasa asas nasa nnn 18 Setting the Time and Date ssssssssssssesseseneenenen nennen enne nennen nennen 18 sIus nzaBicrcee E 19 iun ri m HM 19 Configuring WOrkOUt ZONES mhrmhmmamaiiemii rerinmirinmmmmmmmmmmmmmmmmmmmmmmmmmammmmmmmm mai 20 Seting trie ALAM IN soccer deret eese enge a restes teee a eletea senos etu tae 22 Setting Watch Preferences sss ennt nnne nnne enses ernannt 22 changing Display Lamngllage ccrta na na ag tete thie d beca Ro bed lelsz e Duae deb aae iE a 22 INDIGLO Night Light eeeeeeeceeentteen tnt tette tn tntn steh tnit states 23 R2. a n 7 11 MIN 7 50 MIN 7 08 MIN 7 30 MIN 7 11 MIN B g L SPLIT 1 15 01 MIN e SPLIT 2 22 09 MIN e SPLIT 3 a 29 39 MIN SPLIT4 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 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 stop or resume 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 time 3 Set the 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 If 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
3. SETTING UP ZONES 1 From the CHRONO ZONES WARMUP ZONES INT ZONES or COOLDOWN ZONES menu open ALERT 2 Open CHRONO to set up zones for the chronograph or INTERVAL to set up zones for the interval timer 3 If you selected INT TIMER open an interval 4 Open the zone to set HR PACE SPEED or CADENCE and toggle the ACTIVE field to YES 5 Open SET and set the LOW bottom limit and HIGH upper limit of the selected zone SETTING UP ZONE ALERT 1 From the CHRONO ZONES WARMUP ZONES INT ZONES or COOLDOWN ZONES menu open ALERT 2 Select the zone that will trigger the alert in the TYPE field 3 Turn VIBRATE ON or OFF 4 Select the audible ALERT to sound when you are out of zone NOTE While setting the active zone and its alerts controls audible and or vibrating notification of an out of zone condition you will receive visual notification for ALL displayed data that has a set zone HR PACE SPEED or CADENCE in Chrono and Int Timer modes The watch will display T for when that data is above your zone and J for when you are below your zone SETTING THE ALARM Set the alarm to receive an alert audible and 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 weekend
4. 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 26 DECLARATION OF CONFORMITY Manufacturers Name Manufacturers Address declares that the product Product Name Model Number Timex Group USA Inc 555 Christian Road Middlebury CT 06762 United States of America Timex Run Trainer 2 0 M503 M255 M012 conforms to the following specifications R amp TTE 1999 05 EC Standards LVD 2006 95 EC Standards Digital Device Emissions 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 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 EN 60601 1 2 2007 EN 55011 A2 2007 M012 IEC EN 60950 1 Issue 2005 12 08 Ed 2 M255 M503 FCC 47CFR 15C Issued 2007 10 01 M012 M255 M503 IC RSS 210 Issued 2010
5. 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 ma LAU A Sam Everett Quality Regulatory Engineer Date 18 October 2012 Middlebury Connecticut U S A 2013 Timex Group USA Inc TIMEX TRIATHLON INDIGLO RUN TRAINER and NIGHT MODE are trademarks of Timex Group B V and its subsidiaries RONMAN and MDOT are registered trademarks of World Triathlon Corporation Used here by permission SiRF 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
6. 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 25 THIS IS YOUR REPAIR COUPON KEEP IT IN A SAFE PLACE TIMEX INTERNATIONAL WARRANTY REPAIR COUPON Original Purchase Date attach a copy of sales receipt if available Purchased by i name address telephone number l Place of Purchase 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 following two conditions 1 this device may not cause harmful interference and 2 this device must accep
7. AN INTERVAL WORKOUT Press STOP to pause timing O01 FB C N 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 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 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 THE WORKOUT 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 X 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 SPLIT TIME total elapsed time of the Chrono workout WORKOUT TIME total elapsed time of the Interval workout DISTANC
8. 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 2 9 10 From the SETTINGS menu open INT TIMER Set up a one time WARMUP based on Distance or Time that begins your Interval Timer workout NOTE After the Warmup your workout progresses and repeats based on your Interval settings Open SET INTERVALS to configure up to 6 linked segments Open the interval to configure 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 Repeat steps 4 and 5 for each interval in the workout Press BACK to the INT Timer and set a one time COOLDOWN based on Distance or Time to end your workout 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 and your preset Cooldown begins Set VIBRATE to ON to receive vibration alerts when an interval ends Set ALERT to TYPE 1 or TYPE 2 to receive an audible alert when an interval ends TIP Set up interval zones to Warmup Train and Cooldown for a specific speed pace or heart rate for each setting See Configuring Workout Zones for instructions STARTING AN INTERVAL WORKOUT 1 2 3 Press MENU and open INT TIMER Select YES to conn
9. 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 CHANGE is the difference between these values Change 60 BPM A larger CHANGE value indicates better conditioning 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 any 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
10. back to working order while maintaining almost all of your settings and workout data e Simultaneously press all four corner buttons A V BACK and INDIGLO for three seconds until the TIMEX name appears The watch will reset and the Time and Date will need to be set NOTE All of the watch s stored data and remaining settings will remain unaffected SETTINGS 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 Create a TrainingPeaks account at http Timexlronman com DeviceAgent Connect the charging clip to the watch then plug the USB cable into the computer Open the Device Agent on your computer 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 Click Open Files to display
11. if those sensors are selected but not connected SPEED current speed PREV INT DISTANCE distance traveled during the previous interval AVG SPEED average speed over the entire workout ALTITUDE current altitude PREV INT SPEED average speed of the previous interval TOTAL DESCENT ae decrease during entire HEART RATE current heart rate TIME OF DAY current time to keep you informed during your workout average heart rate over the entire the time or distance left in the INT HR IET neart tatea th EUMENE PREV INT TIME DIST length of the previous interval total elapsed time of the workout PREV INT HR E heart rate of the previous TOTAL TIME plus any stoppage time when the interval timer was paused CADENCE current footfalls per minute INT NUMBER identifies the current interval and rep being run average footfalls per minute over the NOTE To explain the type of data being shown we use a single letter designation on the left side of each line A average interval P previous INT SPEED average speed of the current interval TOTAL ASCENT toda increase during entire 15 ag an UP THE DISPLAY From the SETTINGS menu open DISPLAY Open the INTERVAL numbered 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 Repeat steps 4 and 5 for each line SKIPPING AN INTERVAL e To skip an interval hold SPLIT PAUSING AND SAVING
12. or time the chronograph takes a lap split SETTING AUTO STOP AND RESUME Turn on auto resume and auto stop and set the threshold the speed that activates auto resume and auto stop 1 From the SETTINGS menu open HANDS FREE 2 Toggle STOP RESUME to ON 3 Select THRESHOLD 4 Set the speed at which AUTO RESUME and AUTO STOP will activate To use auto stop and resume once they are set up open the CHRONO connect to the sensors press START and begin running When you move slower than the threshold the chronograph stops timing If you then start moving faster than the threshold the chronograph resumes timing the workout NOTE If you press STOP to pause the CHRONO you will have to press START to continue timing a workout 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 Set VIBRATE 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 reach
13. 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 9620 For Portugal call 351 212 946 017 For France call 03 81 63 42 51 10 am 12 Noon For Germany Austria call
14. 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 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 To return 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 Each screen is designated with a e to mark one of the three available screens and those numbers correspond to the Chrono screens found under SETTINGS DISPLAY NOTE Pressing DISPLAY also initiates a search for the Heart Rate an
15. CT Um MENU SELECT BACK DISPLAY Wednesday BACK DISPLAY bom START SPLIT Y W ST SPL 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 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 Time e Chrono Use the chronograph for elapsed time workouts Chrono e Int Timer Use this for custom intervals or a simple countdown timer workout See Training with Intervals for more information Review e Review Display the list of saved workouts Settings e Settings Customize the watch and workout settings to your
16. E 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 18 SETTING 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 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 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 Heart rate can be measured in BPM beats per minute or OF MAX percentage of your maximum heart rate ALTITUDE Altitude can be mea
17. E distance run during the workout AVG PACE average minutes per mile km BEST PACE least minutes per mile km ms emm i MAX HR peak heart rate reached during the workout amount of time you spent in your heart difference between your ending HR and AVG CADENCE average number of footfalls per minute MAX CADENCE maximum number of footfalls per minute ZONE TIME CAD amount of time you spent in your cadence zone TTL ASCENT total ft m increase in altitude TTL DESCENT total ft m decrease in altitude CALORIES total calories burned AVG SPEED average speed of the workout MAX SPEED fastest speed achieved during the workout 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 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 IS LAP DETAIL for a Chrono workout or INT DETAIL for an Interval workout 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
18. Ee m Weight Manage ment Aerobic Base Light Exercise Increase stamina and aero bic endurance Maintain a healthy heart and get fit Lose weight and burn fat 50 60 MHR 60 7096 MHR 70 8096 MHR 148 es EE IEEE Pe 9 o9 mw v6 N NOTE MRR is calculated as 226 Age in Beats per Minute BPM for women 21 Optimal Condition Sustain excellent fit ness condition 80 90 MHR Optimal Condition Sustain excellent fit ness condition 80 90 MHR Elite Athletic Train ing ing Achieve superb ath letic condition 90 100 MHR 185 180 176 171 167 162 158 153 149 Elite Athletic Train ing ing Achieve superb ath letic condition 90 100 MHR 190 185 181 176 172 167 163 158 154 149 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
19. GPS ciis ig USER i GUIDE 2 TABLE OF CONTENTS gps pe cE P 4 PEGEUIBS aeea cattails tna escent baseplate rater a Eel o Gata diui Dd Dale eas 4 Getting Started es ier cirea rca E ec asa ERU esae DER RARE a IMI Can NER ee RUE en NaN 5 Charging the Run Trainer 2 0 GPS sssssssssssseseeeeeren eene enne nnne nnne nnne nns 5 Basie OCU tO NN OR M 6 Navigating the Wate mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmrmmmmmmmmmmmmmmmmmmmmma 6 IGOM DescriptlOliS ebore eR reete d ia AEE EE E 7 FES T WMG SetU ommmmmmmmm m m c m m mmmmmmr rmrmrmrmrmrrmrmmrmrmm rmrmrm rr rmr rr rm rr r 7 Connecting t a CORIDIEBE jc siercastianavecudnssicanstenedemtecrlecdnseenildupmintenidusimounsclencetasleataxestia anebisntdesues 8 Setting up the Optional Heart Rate Sensor eene 8 Setting up the Optional Foot PO ie ett rere ere ea 9 Timing WOFK OUTS ici T tl g s 10 Starting a WOrKOUE e n M 10 Pausing and Saving a WOFKOUL ccccccccseccssecsseecseeecseecseseceecsecesseccsaecsseecsseecsusccsueceeeaeeeaees 11 Taking LapS DITS centes denter bne E eterne Ses S i erri o te tet ee ee 11 Configuring Hands Free Settings sessi 12 Using N tritiomATerte u etie der tete e edere el een aeneae reme 12 Using the Recovery AMI rarirri i a 13 Training with Intervals
20. attery indicator segment disappears and the empty indicator begins to flash If the large battery icon appears on the display 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 indicator are no longer blinking 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 Make sure that full power is being supplied to the USB port by disabling any power saving features in your computer The battery icon ame flashes during charging The four segments in the icon indicate the charge of the battery more solid segments mean a higher charge N In order to safeguard the rechargeable battery disconnect the USB cable from the computer port before disconnecting the watch from the clip BASIC OPERATION STOP SAVE A A STP SAV INDIGLO P d INDIGLO 9 05 2012 e AA MENU SELE
21. d or Foot Pod if those sensors are selected but not connected These data can display in the chronograph screens E emm RR e SPLIT TIME total elapsed time of the workout AVG HR average heart rate over the entire workout LAP TIME elapsed time for the current lap LAP HR average heart rate of the current lap PREV LAP TIME elapsed time for the previous lap PREV LAP HR Br heart rate of the previous total elapsed time of the workout TOTAL TIME plus any stoppage time when the CADENCE current footfalls per minute chronograph was paused m MONT average footfalls per minute over the LAP NUMBER identifies the current lap split being run AVG CADENCE average footfalls per minute of the PACE current minutes per mile km LAP CADENCE average minutes per mile km over the average footfalls per minute of the LAP PACE average minutes per mile km of the DISTANCE total distance traveled during the current lap workout average minutes per mile km of the distance traveled during the cur lector tid nid rent lap AVG SPEED average speed over the entire workout ALTITUDE current altitude LAP SPEED average speed of the current lap TOTAL ASCENT total altitude increase during entire workout PREV LAP SPEED average speed of the previous lap TOTAL DESCENT re autune decrease during entire HEART RATE current heart rate TIME OF DAY current time to keep you informed during your workout NOTE To explain the type of data being shown we use a si
22. ect to all sensors that are marked ON in the SENSORS menu Press START The interval timer begins 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 With 15 seconds remaining for a Timed interval or 0 1 miles or kilometers remaining for a Distance interval you are alerted to the upcoming intervals setting The alert sounds and the screen lights when an interval ends The summary data from the completed interval appears on the display followed by the current interval s settings while that interval runs in the background START INT 1 INT2 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 While the interval timer is running press DISPLAY to cycle through the screens e To return 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 Each screen is designated with a e to mark one of the three available screens and those numbers correspond to the Int Timer screens found under SETTINGS DISPLAY NOTE Pressing DISPLAY also initiates a search for the Heart Rate and or Foot Pod
23. ed 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 EAT TIME to the interval at which you want to receive eat alerts Set VIBRATE to ON to receive vibration alerts when the EAT TIME is reached ano B C N 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 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 1 From the SETTINGS menu open RECOVERY 2 Set the 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
24. esetting th Wath cp 23 Settings About Menti iinis enar a ai aa E EEEE EEEN NESEN 23 Downloading Workout Data and Reviewing on your Computer 23 Ue cE 24 Problems Connecting to the GPS retenti entered e a o dea 24 Problems Connecting to the Heart Rate Sensor ssssssssssseeeeenennenns 24 Problems Connecting to the Foot Pod cccccscccssccssecsseccsseecssecsseecssesceeecseseaecsausesaeecsaeenaes 24 Problems Connecting to a Computer ssssssssesseeeneene enne 24 Cialis S s 24 Warranty and Service le ecsiesieseseseee essen eene e nnne RSA KEK KENE a nane ashes ash aaa aaa na nnn 25 Declaration of Conformity uuessesessesseseeeseeeeeee nennen nnn nnne nnn nnn natans haa aane n nna 27 INTRODUCTION Congratulations on your purchase of the Timex Ironmane Run Trainer 2 0 GPS For the latest instructions please refer to the User Guide listing for Run Trainer 2 0 at http www Timex com Manuals For first use please follow these six easy steps 1 Charge the watch ao F C N Load the latest firmware Configure the settings Acquire the GPS signal Record your workout 6 Review your performance For your convenience we have posted the Timex Ironmane Run Trainer 2 0 Quick Start guide at http www Timex com Manuals D
25. etailed 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 Intui tive menus simplify navigation and operation Alerts Audible tones and vibration alerts let you know about important workout events such as auto matic 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 Illuminates 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 b
26. h 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 Mara thon Marathon MIN MI MIN KM 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 20 MEN Weight Manage ment Aerobic Base Light Exercise Increase stamina and aero bic endurance Maintain a healthy heart and get fit Lose weight and burn fat 50 60 MHR 60 7096 MHR 70 8096 MHR 9 o9 o
27. he 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 At 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
28. 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 CHANGE THE TEXT COLOR OF THE REVERSIBLE HIGH RESOLUTION DISPLAY See Setting Watch Preferences for more information SETTINGS CONFIGURED DURING FIRST TIME SETUP Display language Choose the language in which watch menus and messages will display Display units Choose whether workout data will display in English units feet miles pounds etc or Metric units meters kilometers kilograms etc Gender Choose whether you are male or female 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 Date Set the current year month and day Weight Set your weight to assist in calculations of calories burned Height Set your height to assist in calculations of calories burned Birthday Set your birthday to assist in calculations of calories burned Time format Choose 12 or 24 hour format 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 down
29. ke 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 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 essen tial 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 e If all of these conditions are met but the Device Agent does not show the watch as connected leave the charging clip attached to the watch and unplug the USB end of the charging cable from the computer Then reconnect the charging cable to the USB port on the computer WATER RESISTANCE The Run Trainer 2 0 GPS is water resistant to 50 meters Water Resistance Depth p s i a Water Pressure Below Surface 50m 164ft 86 pounds per square inch absolute WARNING To maintain water resistance do no
30. load 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 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 symbol on the watch display and the watch resets 5 When the firmware is finished updating disconnect the watch from the computer and reconnect it NOTE The connection can be made at either the cable clip or the USB port 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 connect ed computer appears on the watch display Open the Device Agent on your computer Select the Run Trainer 2 0 from the Device field Click Settings Change settings then click Save ak WN When the se
31. ngle letter designation on the left side of each line A average L lap P previous 10 Pis UP THE DISPLAY From the SETTINGS menu open DISPLAY Open the CHRONO numbered 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 6 Repeat steps 4 and 5 for each line 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 oe WN 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 from 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 E EE E_
32. 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 17 DATA DISPLAYED IN DETAILS SCREENS ms ESC I average time of all laps in the workout iid rd Chrono only BEST the number and time of the fastest lap Chrono only duration of the lap Chrono only INT the duration of the interval Interval only AVG HR average heart rate for the workout m emmm CEN pem IN om peak heart rate reached during the lap DISTANCE distance covered 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 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 Open a workout 3 Select DELETE WORKOUT 4 Select YES DELETING ALL WORKOUTS 1 Press MENU and open REVIEW 2 Select DELETE ALL 3 Select YES average minutes per mile km for the lap interval AVG PACE least minutes per mile km for the lap BEST PACE interval AVG SPD average speed of the lap interval CONFIGURING SETTINGS Make changes to the watch settings to enhance your workouts and customize your experience SETTING THE TIM
33. s Set the VIBRATE to ON or OFF 6 Set the audible ALERT to one of two sounds or NONE c1 When the alarm is on the 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 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 22 INDIGLO NIGHT LIGHT e 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 If your watch buttons become inoperable you can reset the watch
34. 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 Int Timer Units Sensors User Info If the menu contains a scrollbar there are more options in the menu than are currently displayed Press A or Y to see the rest of the options v v VES Y V In settings screens press A or Y to change values and press SELECT to move to the next field ICON DESCRIPTIONS These icons can appear in the watch screens Solid A GPS fix has been obtained we GPS status Flashing Watch is searching for a GPS fix Solid Heart rate sensor is active and transmitting data Heart rate sensor status Flashing Watch is searching for a heart rate sensor Solid Foot pod is active and transmitting data 2 Foot pod status Flashing Watch is searching for a foot pod Fa 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 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 Y and SELECT to enter your choices First time setup begins when you press any button except INDIGLO9 after you take the watch out of the box If first time setup does not begin reset the watch as described
35. sured 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 Set the 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 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 for the Interval warmup the interval cooldown 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 number of minutes it takes you to run one mile or kilometer It is important to know your pace bot
36. t 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 apparatus complies with Canadian ICES 003 Cet appareil num rique de la classe B est conforme la norme NMB
37. t 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 24 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 aR WD 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 PURPOSE TIMEX IS NOT LIABLE FOR ANY SPECIAL INCIDENTAL OR CONSEQUENTIAL DAMAGES Some countries and
38. the workouts in the Activities List Hold the SHIFT key and click to highlight the files you want from your watch Click OK Leave the boxes checked for those workouts you want sent to your online account and click Save 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 so I 00 ON 23 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 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 sensor 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 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 ma
39. ttings 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 Wet the heart rate sensor pads on 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 Nay 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 Turn on the foot pod 3 From the SETTINGS menu open SENSORS 4 Set FOOT 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 t
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