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7
EN
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: warm-up
time, exercise time, rest on/off, dehydration or target
indicator, by pressing the following buttons:
• ST/SP/+ to increase value or toggle options
• MODE/- to decrease value or toggle options
• SET to confirm
Repeat steps 4-5 for all programs (jog / run / cycle).
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 pre-programmed with 5 HR target zone
options, each with its lower and upper heart rate limit, as
listed in the table below:
Lower limit Upper limit Type of activity
50% x MHR 60% x MHR Moderate Activity
61% x MHR 70% x MHR Weight Management
71% x MHR 80% x MHR Aerobic Zone
81% x MHR 90% x MHR Anaerobic Threshold Zone
91% x MHR 100% x MHR Red Line Zone (Maximum
capacity)
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
Category
MHR % Description
Health
Maintenance
65 – 78% This is the lowest training
intensity level. It is good for
beginners and those who
want to strengthen their
cardiovascular systems.
Aerobic
Exercise
65-85% Increases strength and
endurance. It works
within the body’s oxygen
intake capability, burns
more calories and can be
maintained for a long period
of time.