Timex W-218607-095000NA manual Selecting an interval workout, Setting up an interval workout

Interval: Intervals relate your exercise to specific periods of time. For instance, you can run for ten minutes, walk for two, run for twenty minutes, and then walk for five Ð this would represent four training intervals.

Reps: The number of times you choose to perform an interval group. In the example above, if you choose to run the interval group three times, you will go through your series of ten, two, twenty and five minute timings three times in sequence. This would represent 3 reps.

Warm-up:The period at the beginning of your workout that helps prepare your body for a more intensive training session.

Cool Down: The period at the end of your work out that helps your body to recover to a state of normal functioning.

Selecting an interval workout

You can use the Watch to set and store up to five workouts labeled WKOUT 1 though WKOUT 5.

1.Press MODE until Interval Mode appears.

2.Press ▼ (STOP/RESET) to choose the workout you want to set (WKOUT 1 through WKOUT 5).

Since you must reset the interval timer to select a new workout, you may need to press the STOP/RESET button more than once before you can view a new workout.

Setting up an interval workout

1.Press and hold the SET button until the word SET briefly appears on the display. The setting screen will appear with the word WARM-UP flashing.

2.Press ▲ (DISPLAY) or ▼ (STOP/RESET) to review settings for each workout interval. Settings include WARM-UP, INTVL 1 Ð 4, # OF REPS, and COOL-DOWN.

3.Select an interval to set and press SELECT (SET/FORMAT). Press + (DISPLAY) or - (STOP/RESET) to select one of five preset or three custom heart rate zones. You can also select no target zone or a manual target zone alert for this interval only. Once you choose your zone, press SELECT (SET/FORMAT).

If you did not select MANUAL in step 4, go to step 6.

4.Set the upper and then the lower heart rate values for the MANUAL zone. Press + (DISPLAY) or - (STOP/RESET) change the values and SELECT (SET/FORMAT) to move through the digits. When you finish setting the limits, press SELECT (SET/FORMAT).

5.Press + (DISPLAY) or - (STOP/RESET) to change the time values and SELECT (SET/FORMAT) to move through hours, minutes, and seconds. If you set an interval to zero (00:00:00), the Watch will automatically skip this interval during your workout.

6.When you scroll past the final value in the interval time, the Watch automatically advances the next interval (or # OF REPS if setting the WARM-UP or COOL DOWN intervals). Repeat steps 2 to 5 to set all intervals and reps for the selected workout.

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