press SET/LAP to confirm.
iii. Press ST/SP/+ or MODE/- to input upper HR limit then press SET/LAP to confirm.
5.Continue to set the following setting options:
•ST/SP/+ to increase value or toggle options
•MODE/- to decrease value or toggle options
•SET to confirm
Repeat steps
MAXIMUM / UPPER / LOWER HR LIMITS
To help achieve maximum health benefits from your workout program, it is important to know your:
•Maximum Heart Rate (MHR)
•Upper heart rate limit
•Lower heart rate limit
MHR is expressed in beats per minute. You can get your MHR from an MHR test, or you can estimate it by using the following formula:
220 – age = MHR
The watch is
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| EN |
Lower limit | Upper limit | Type of activity |
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50% x MHR | 60% x MHR | Moderate Activity |
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61% x MHR | 70% x MHR | Weight Management |
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71% x MHR | 80% x MHR | Aerobic Zone |
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81% x MHR | 90% x MHR | Anaerobic Threshold Zone |
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91% x MHR | 100% x MHR | Red Line Zone (Maximum |
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| capacity) |
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The most common zone range is from 50% to 80% of your Maximum Heart Rate. This is where you achieve cardiovascular benefits, burn fat and become more fit.
TRAINING CATEGORIES
There are three categories of training as described in the table below:
Training | MHR % | Description |
Category |
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Health | 65 – 78% | This is the lowest training |
Maintenance |
| intensity level. It is good for |
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| beginners and those who |
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| want to strengthen their |
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| cardiovascular systems. |
Aerobic | Increases strength and | |
Exercise |
| endurance. It works |
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| within the body’s oxygen |
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| intake capability, burns |
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| more calories and can be |
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| maintained for a long period |
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| of time. |
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