Transcript
________INSTRUCTION MANUAL_______ C536X Heart Rate Monitor
To view the setup Video visit: www.csxpro.com/hrm To download the “Heart Rate Training” eBook visit: www.csxpro.com/hrm-training
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Contents INTRODUCTION............................................................................................................... 4 SAFETY – PLEASE READ BEFORE EXERCISING ................................................................. 5 KNOW YOUR C536X HEART RATE MONITOR ................................................................. 6 SETUP .............................................................................................................................. 8 BASIC, NORMAL, OR PRO USER LEVELS .......................................................................... 8 QUICK TIPS FOR SETUP AND ENTERING DATA ............................................................. 10 EXAMPLE SETUP IN PRO USER LEVEL ........................................................................... 11 SETTING THE USER LEVEL ............................................................................................. 11 SETTING THE LANGUAGE .............................................................................................. 11 SETTING THE CLOCK FORMAT, TIME & DATE ............................................................... 12 SETTING DATE OF BIRTH, GENDER & MHR .................................................................. 13 SETTING WEIGHT, LED INDICATOR & BUTTON SOUNDS ............................................. 14 HEART RATE MONITOR FUNCTIONS............................................................................. 16 TIME MODE................................................................................................................... 17 SET THE TIME ................................................................................................................ 17 HEART RATE MODE ....................................................................................................... 18 STOPWATCH ................................................................................................................. 19 TIME WITHIN / ABOVE / BELOW TRAINING ZONE ....................................................... 20 MEMORY ....................................................................................................................... 21 TRAINING ZONES .......................................................................................................... 22 SETTING THE ALARM TYPE, THE MAXIMUM HEART RATE AND THE TRAINING ZONES ...................................................................................................................................... 24 TRAINING ZONE ALARM ............................................................................................... 25 ALARM WHEN EXCEEDING THE MAXIMUM HEART RATE ............................................ 26 LED INDICATOR ............................................................................................................. 26 FITNESS LEVEL ............................................................................................................... 27 CALORIES ...................................................................................................................... 27 FAT ................................................................................................................................ 28 STOPWATCH MODE ...................................................................................................... 28 Page | 2
COUNTDOWN MODE .................................................................................................... 29 ALARM MODE ............................................................................................................... 30 DISPLAY LIGHT .............................................................................................................. 30 EXAMPLE USEAGE ......................................................................................................... 31 FAQ ............................................................................................................................... 36 CARE AND MAINTENANCE ............................................................................................ 39 BATTERY REPLACEMENT ............................................................................................... 42 TECHNICAL DATA .......................................................................................................... 43 CONTACT CSX................................................................................................................ 44
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INTRODUCTION Track Your Activity Accurately The CSX C536X heart rate monitor wristwatch is an indispensable training tool. Knowing exactly how fast your heart is beating ensures that you are training at precisely the right level of intensity to maximize your training results. Exercising too hard, or not hard enough can reduce the effectiveness of your workouts.
Technology for Optimum Training Achieve your goals; if you want to improve your baseline aerobic fitness, you need to work at your aerobic threshold whereas if you want to increase your high end aerobic fitness, you need to work at your anaerobic threshold. Both of these thresholds are individual and are best identified by your exercising heart rate. The C536X will automatically calculate your training zones and maximum heart rate based on your date of birth. Simply select the training zone you require and the C536X will inform you while you are training with an alarm and LED indicator to make sure you are training in the correct zone and at the optimum heart rate level. If you need to fine-tune your training zone, you can customize the training zone and the maximum heart rate to suit your own personal fitness level.
Monitor & Reach Your Goals Track your calories and fat burnt, time within / above / below training zone, highest / lowest and average heart rate, % of maximum heart rate, check your fitness level after a 5 minute recovery phase. All designed to help you monitor your training, improve your fitness and reach your own personal goals.
What’s in the Box CSX C536X Heart Rate Monitor Wristwatch with 1 x Battery CR-2032 Chest Strap with 1 x Battery CR-2032 Instruction Manual
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SAFETY – PLEASE READ BEFORE EXERCISING IMPORTANT - Before starting any form of exercise program, consult your doctor or therapist. If at any time during your exercise you experience discomfort or pain, stop the exercise immediately and consult your doctor. Always Warm up - Cool down and stretch before and after exercising. This will help prevent straining muscles. The heart rate monitor is designed for private purposes and is not suitable for commercial purposes. It is not a medical device; it is a training aid for monitoring and displaying your heart rate. Wearers of pacemakers should only use devices for monitoring their heart rate after consulting their doctor. Read through the instructions carefully and only use the heart rate monitor as described in these instructions so that no accidental injuries or damage occur. Keep these instructions in a safe place in order to refer to them later. If you pass this product on, please also include the instructions. Keep the unit out of the reach of young children. The unit contains small pieces that may be swallowed. Immediately contact your physician if any piece is swallowed. Read all information in the instruction manual and any other literature included before using the unit. Operate the unit only as intended. Do not use for any other purpose. Dispose of the device, battery, and components according to applicable local regulations. Unlawful disposal may cause environmental pollution. Do not throw the battery into fire. The battery may explode.
NOTE: This chest strap can contain latex components. In rare cases, allergic reactions can occur to this substance, in the form of - possibly relatively intensive - skin irritations and redness. Therefore, if you should even only notice slight redness, please discontinue using the chest strap immediately. In this case we recommend that you see a dermatologist.
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KNOW YOUR C536X HEART RATE MONITOR The training watch (A) records and displays your heart rate and other data during training.
A
The chest belt (B) transmits the heart rate signal to the training watch. The latest version of this instruction manual in large print can be downloaded from: www.csxpro.com/hrm
B
RECOMMENDED: Watch the setup video at: www.csxpro.com/hrm
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HEART RATE TRANSMITTER CHEST STRAP 1. Adjust the strap length to fit tightly but comfortably, it should be tight enough to stay in place during your exercise 2. Push one tab of the strap through the slot in the chest strap. Press the tab down a.
b.
c.
3. Wet both sensors on the back of the chest strap using water (or use ECG gel) to create a strong connection between your pulse and the transmitter. Make sure you do not wet the battery compartment wet sensors
Battery compartment 4. Wear the chest strap directly on your skin. Wrap the strap around your chest, and attach it to the other side of the chest strap 5. Check that the wet electrode areas are firmly against your skin and that the CSX logo of the chest strap is in a central and upright position Page | 7
SETUP When using the heart rate monitor for the first time, please remove the protective film from the display and press any button, until all digits are briefly displayed, after this "BASIS" will flash in the display.
BASIC, NORMAL, OR PRO USER LEVELS The heart rate monitor has Basic, Normal or Pro user levels available, the user levels change the number of functions available: BASIC - only the heart rate mode is available along with the display of the stop watch NORMAL - only the time mode and heart rate mode is available. While in the heart rate mode you can also display time, stopwatch and training zone PRO - all modes and displays are available (recommended to get the most from your training) SELECTION OF BASIC, NORMAL OR PRO USER LEVELS If you are setting up the heart rate monitor for the first time "BASIS" will flash in the display.
Press the SEL button to select between Basic, Normal or Pro user levels. Press SET button to confirm NOTE: If you wish to change any of the settings later such as language, date of birth or change the above User Level option, press and hold the LIGHT button. This will then flash the current user level which you can change using the SEL button.
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USER LEVEL SETUP Below we outline the User Levels and the user data required. We then demonstrate a step by step setup in the PRO User Level. BASIC - No settings are required by the user. The heart rate monitor uses default values. NORMAL - The following user settings need to be entered in the following order:
12/24 hour display (12/24) Set the time and date Date of birth (year, month, day) Gender (male / female) Maximum heart rate (value from 80 to 240)
In NORMAL user level, the following applies: a) SEL button - set / select value b) SET button - confirm value PRO - The following user settings need to be entered in the following order: 12/24 hour display (12/24) Set the time and date Date of birth (year, month, day) (If you were born prior to 1950, simply increase the year beyond 2010 and the counter will start again at 1900.) Gender (male / female) Maximum heart rate (value from 80 to 240) Unit (kilogram / pound) Weight (value from 20 to 199kg / 40 to 439 pounds) LED indicator (on / off) Button sounds (on / off) In PRO user level, the following applies: a) SEL button - set / select value b) SET button - confirm value
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QUICK TIPS FOR SETUP AND ENTERING DATA 1) To enter “SETUP” press and hold the LIGHT button for at least 4 seconds 2) The display will start to Flash displaying the current User Level In general - Press the SET button to move through the settings pages - Press the SEL button to change the values - Holding down the SEL button increases the numbers rapidly To exit setup mode Press the MODE button, the heart rate monitor will exit setup mode and store the information you entered.
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EXAMPLE SETUP IN PRO USER LEVEL If you are setting up the heart rate monitor for the first time "BASIS" will flash in the display. If you have previously setup the heart rate monitor and wish to change the User Level: Press and hold the LIGHT button for at least 4 seconds to enter Setup
SETTING THE USER LEVEL
Setting range: BASIS / NORMAL / PROFI Default: BASIC 1. Press the SEL button repeatedly until "PROFI" is displayed 2. Press SET button to confirm
SETTING THE LANGUAGE Setting range: ENG / DEU (English / German) Default: DEU 3. Press SEL button repeatedly to choose the desired language 4. Press SET button to confirm
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SETTING THE CLOCK FORMAT, TIME & DATE Setting range: 12hr or 24hr (military) Default: 24hr (military) 5. 24-H will flash 6. Press SEL button repeatedly to choose 12 or 24 hours clock display format 7. Press SET button to enter Clock setting Setting range: 12:00AM – 11:59PM or 12:00AM – 23:59PM 8. Press SEL button to set the desired hour Press and hold the SEL button to increase the numbers rapidly 9. Press SET button to enter Minutes setting 10. Press SEL button to set the desired Minutes Press and hold the SEL button to increase the numbers rapidly
11. Press SET button to enter Seconds setting 12. Press SEL button to zero the seconds 13. Press SET button to enter Year setting
Setting range years: 2000 - 2099 14. Press SEL button to set the desired Year 15. Press SET button to enter Month setting
Setting range months: 1 - 12 16. Press SEL button to set the desired Month 17. Press SET button to enter Date setting
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Setting range date: 1 – 31 18. Press SEL button to set the desired Date 19. Press SET button to enter Year of Birth setting
SETTING DATE OF BIRTH, GENDER & MHR Setting range year of birth: 1900 – 2010 Default: 1950 20. Press SEL button to set the desired year of birth Press and hold the SEL button to increase the numbers rapidly (If you were born prior to 1950, simply increase the year beyond 2010 and the counter will start again at 1900.) 21. Press SET button to enter Month of Birth Setting Setting range birth month: 1 - 12 22. Press SEL button to set the desired Month 23. Press SET button to enter Date setting
Setting range birth date: 1 – 31 24. Press SEL button to set the desired Date 25. Press SET button to enter Gender setting
Setting range gender: Male or Female Default: Male 26. Press SEL button repeatedly to choose Male or Female 27. Press SET button to enter Maximum Heart Rate setting
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Setting range Maximum Heart Rate: 80 to 240bpm The Heart Rate Monitor will automatically calculate your recommended maximum heart rate using the Karvonen method: 220 – age in years = maximum heart rate eg. For someone who is 34 years old: 220-34 = 186 bpm MHR NOTE: The CSX Heart Rate Monitor Training e-Book also provides information for other methods of calculating your maximum heart rate which can be useful if you need to customise the MHR to your personal fitness level. If you wish, you can change the suggested MHR: 28. Press SEL button to set the desired MHR Press and hold the SEL button to increase the numbers rapidly (If you wish to use the suggested MHR do not press the SEL button and continue below) 29. Press SET button to enter weight units setting
SETTING WEIGHT, LED INDICATOR & BUTTON SOUNDS Setting range Weight Units: Kilogram or Pound Default: KG Choose the units how you would prefer to enter your weight: 30. Press SEL button repeatedly to choose KG or LB 31. Press SET button to enter weight setting Setting range Weight: from 20 to 199kg / 40 to 439 pounds Default: 50kg / 110 pounds 32. Press SEL button to set your current weight Press and hold the SEL button to increase the numbers rapidly 33. Press SET button to enter LED indicator setting
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Setting range LED Indicator: On or Off Default: On The LED Indicator flashes green when you are training in the zone and red when you are out of the zone, it’s useful to quickly glance and check you are exercising in the training zone and also for instance when you are running on an evening outside in the dark: 34. Press SEL button repeatedly to choose On or Off 35. Press SET button to enter button sounds setting
Setting range Button Sounds: On or Off Default: On This turns the training watch button sounds on or off: 36. Press SEL button repeatedly to choose On or Off 37. Press SET button to enter button sounds setting
HOW TO EDIT ANY OF THE SETTINGS If you wish to change any of the settings later such as language, date of birth or change the user level options press and hold the LIGHT button. The current user level will flash which you can change using the SEL button, press SET to continue through the various settings and change as required.
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HEART RATE MONITOR FUNCTIONS In PRO user level, there are five main function modes available as well as eight sub function modes in the Heart rate mode. The main five function modes are: 1. 2. 3. 4. 5.
Time mode Heart rate mode Stopwatch mode Countdown mode Alarm mode
The eight sub function modes available in “2. Heart rate mode”: i. ii. iii. iv. v. vi. vii. viii.
Time Stopwatch (training timer) Time within/above/below training zone Memory Training zones Fitness level Calories Fat
NOTE: All of the modes and functions described here are only available in PRO user level as described in the setup instructions above: BASIC, NORMAL, OR PRO USER LEVELS
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TIME MODE Press the MODE button repeatedly until you are in the time mode (displayed by TIME). In time mode, the day of the week and date are shown in the top display segment, the hours and minutes in the middle section and the seconds in the bottom section. Press the SEL button to change the display at the top segment from "day of the week and date" to "month and year". After 5 seconds - or when you press the SEL button - the display returns to the "day of week and date" view again.
SET THE TIME Keep the SET button pressed for approx. 3 seconds. Use the SEL button to select between 12-hour and 24-hour (military) display. Confirm your selection with the SEL button, the hours will flash. Set the hours with the SEL button and confirm with the SET button, the minutes will flash Set the minutes with the SEL button and confirm with the SET button, the seconds will flash Press the SEL button to set the seconds to zero. Confirm with the SET button, the year will flash Set the year with the SEL button and confirm with the SET button. Set the month and date in the same way. Now press the MODE button, all settings are saved.
NOTE: By pressing and holding the SEL button, you can fast-forward through the values. NOTE: In order to correct any incorrect entries, start the relevant setting process over again.
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HEART RATE MODE With the Chest Belt attached, press the MODE button repeatedly until you are in the heart rate mode displayed by "PULSE". The display will show “- -“ while the heart rate monitor tries to “pair” with the Chest Belt. While the chest strap is being worn, the current heart rate in the middle display segment is shown. Otherwise, "- -" is shown. The heart symbol flashes if the heart rate is being received by the chest strap. If no signal is being received anymore, the heart symbol stops flashing and the last heart rate remains in the display. In heart rate mode, the time is shown in the top display segment, the current heart rate in the middle segment and the % of maximum heart rate in the bottom segment. The maximum heart rate is calculated automatically by entering your personal details, such as date of birth and weight. If these details have not been entered, the watch reverts to the default values. The maximum heart rate can also be entered manually in NORMAL and PRO User Levels, see section "BASIC, NORMAL or PRO User Levels" / section "TRAINING ZONES". Press the SEL button in order to switch between the following sub-functions for the display in the top segment (in this order): Time Stopwatch (training timer) Time within/above/below training zone (switch displays by pressing the SET button) Memory Training zones Fitness level Calories Fat CAUTION: If the watch should not receive any heart rate in BASIC user level within the first two minutes, the black bars "- -" will stop flashing. In this case, please check Page | 18
the placement of your chest strap and moisten the contact surfaces. Then, please press the MODE button, in order to restart the search for the chest strap signal. NOTE: All of the heart rate mode sub-functions described below only work with the chest strap attached.
STOPWATCH The stopwatch in the heart rate mode has the function of a training timer. In the heart rate mode, press the SEL button until the stopwatch "STW" is displayed in the top segment: When you start training, you can keep track of the training time, in order to effectively know how you were active. Press SET button - start timer Press SET button - stop timer Press and hold SET button to reset the training time to zero The training time shows the total time, from the moment when you activate the timer until the point at which you stop the timer. Even if you switch from heart rate mode to one of the other modes, the timer continues to run in the background.
NOTE: Training data, such as highest, lowest and average heart rate, as well as the training time within, above and below the set training zone can only be saved if you have activated the timer (stopwatch) in heart rate mode. We recommend that you always start and stop the timer at the beginning and end of every training session. The values for calories and fat are calculated automatically, as soon as the chest strap is attached and a heart rate is received
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TIME WITHIN / ABOVE / BELOW TRAINING ZONE In heart rate mode, press the SEL button until the time within / above / below the training zone "IN" is displayed in the upper segment. If you briefly press the SET button, you can select between the following views: the time during which you were within the selected training zone "IN"
the time during which you were above the selected training zone "BELOW"
the time during which you were below the selected training zone "ABOVE"
Time ”IN”
Time “ABOVE”
Time “BELOW”
In order to reset these values to zero, press and hold the SET button in the STOPWATCH view for approx. 3 seconds. This will zero the timer and also reset these values to zero. The average, highest and lowest heart rate is also automatically set to zero this way.
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MEMORY In heart rate mode, press the SEL button until the memory "MEM" is displayed in the top segment. By pressing the SET button, you can view the following values: Highest heart rate ("H") Lowest heart rate ("L") Average heart rate ("A")
To zero the memory: In stopwatch view, press and hold the SET button for approx. 3 seconds in order to set all three values to zero. The total training time is also set to zero this way.
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TRAINING ZONES Training Zones allow you to choose the level of intensity of your workout. Each zone has a minimum and maximum % of your maximum heart rate which allows you to workout at the most optimum level depending on your fitness goals. Whenever your heart rate is below or above the training zone, the heart rate monitor will beep and the LED indicator will flash red. When your heart rate is inside the training zone the heart rate monitor will be silent and the LED indicator will flash green. For further information on training zones and achieving your fitness goals read the included CSX Heart Rate Monitor Training eBook. In heart rate mode, press the SEL button until the training zones (upper limit and lower limit) ("ZONE") are displayed in the top segment. Options available in PRO User Level: Selection between training zone 1,2,3 or U (User defined) Set the maximum heart rate Options available in NORMAL User Level: Only training zone 1 is available Set the maximum heart rate
Upper Limit
Lower Limit
There are three specified training zones (1, 2 and 3), as well as a user-defined training zone (U). The heart rate monitor automatically calculates your maximum heart rate (MHR) based on your age (You can also customize the MHR in the settings). It also calculates your personal upper and lower limits of the three specified training zones: Zone 1: 50-65% of MHR Zone 2: 65-80% of MHR Zone 3: 80-95% of MHR
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The training zones: You select the training zone at the start of your training depending on which goal you are pursuing with your fitness. Zone 1 - Wellbeing (50% - 65% MHR): This training zone is for long training units with little effort. Exercise in this zone will improve your mental and physical wellbeing. Zone 2 - Fitness (65% - 80% MHR): This training zone is suitable for athletes who intend to improve their performance and stamina with elevated calorie burning. Zone 3 - Competitive Sport (80% - 95% MHR): This training zone is ideal for short and very intensive training units. Competitive athletes train in this zone in order to improve strength and speed. User-defined Training Zone (U): Upper limit and lower limit can be set manually. This allows you to fully customize your training depending on your own fitness level and fitness goals.
TIP: For example, if you are aiming for increased fitness, set the upper limit of your training zone to 80% of your maximum heart rate and 65% of your maximum heart rate as the lower limit (Zone 2). Example: Upper limit (80%) = 188 (MHR) x 0.8 = 150 bpm Lower limit (65%) = 188 (MHR) x 0.65 = 122 bpm
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SETTING THE ALARM TYPE, THE MAXIMUM HEART RATE AND THE TRAINING ZONES In heart rate mode, press the SEL button until the training zones (upper limit and lower limit) are displayed in the top section ("ZONE")
Press and hold the SET button The zone alarm symbol will flash Select the required alarm type using the SEL button:
Alarm sounds only when exceeding the upper limit of the heart rate (2 signal tones) Alarm sounds only when falling below the lower limit of the heart rate (1 signal tone) Alarm sounds when exceeding the upper limit of the heart rate or falling below the lower limit of the heart rate Press the SET button to confirm your selection The maximum heart rate (MHR) will flash Press the SEL button to choose the MHR value (between 80 and 240) or leave the default value automatically calculated from your birth date Press the SET button to confirm your selection The training zone will flash (only in Pro User Level) Press the SEL button to select zone 1,2,3 or the user-defined training zone (U).
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Press the SET button to confirm the selection. If you selected training zone 1, 2 or 3 press the MODE button to exit and store the settings. The setting is completed. The upper and lower limits are calculated automatically. If you selected user-defined training zone (U):
Upper limit will flash, choose with the SEL button Press the SET button to confirm Lower limit will flash, choose with the SEL button Press the MODE button to exit and store the settings
TRAINING ZONE ALARM In the training zone view (upper and lower limit), press the SET button briefly: Alarm symbol
appears = training zone alarm activated
Alarm symbol extinguishes = training zone alarm deactivated If the heart rate falls below the lower limit or rises above the upper limit, the alarm will sound (if activated!). NOTE: If there are disruptions to the transmission of the heart rate or with an irregular heart, under certain circumstances, the LED indicator and the training zone alarm will temporarily stop in order to avoid incorrect information.
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ALARM WHEN EXCEEDING THE MAXIMUM HEART RATE Under the current heart rate, the % of maximum heart rate is displayed. If your heart rate reaches or even exceeds 99% of your maximum heart rate, a warning tone will sound constantly in order to make you aware of it. This way, you can minimise the risk of overexertion. The alarm for the maximum heart rate is independent of whether the training zone alarm is activated or not. This warning tone ends automatically as soon as your current heart rate falls below 99% of the maximum heart rate.
LED INDICATOR The watch additionally has an LED indicator (on the right, next to the LCD display). This flashes GREEN if you are within the selected training zone and RED if you are above or below the selected training zone or if the maximum heart rate is reached. The LED indicator is activated by default, but can be deactivated in PRO User level, see section "Basic, Normal or Pro User Levels". NOTE: If there are disruptions to the transmission of the heart rate or with an irregular heart, under certain circumstances, the LED indicator and the training zone alarm will temporarily stop in order to avoid incorrect information.
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FITNESS LEVEL In heart rate mode, press the SEL button until the fitness level ("FIT-LV") is displayed in the top segment. Directly after training (wearing the chest strap), press the SET button in order to start a 5-minute countdown. After the countdown (=recovery phase), your heart rate and fitness level will be displayed. Fitness Level Level 6 Level 5 Level 4 Level 3 Level 2 Level 1
Heart rate after 5 min > 130 130-120 120-110 110-105 105-100 <100
Level 1 means that you are very fit as your heart rate has already fallen to below 100 beats/minute 5 minutes after ending training. Level 6 means that you are not fit as your heart rate is still above 130 beats/minute 5 minutes after ending training. NOTE: The CSX Heart Rate Monitor Training e-Book also provides further information and tips for testing your fitness level.
CALORIES In heart rate mode, press the SEL button until the calories ("CAL") are displayed in the top segment. The metabolic rate in calories is automatically measured Calories when the heart rate is received in heart rate mode. Press and hold the SET button to set the value to zero.
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FAT In heart rate mode, press the SEL button until the burned fat ("FAT") is displayed in the top segment. As soon as the heart rate signal is received in heart rate mode, the estimated value of burned fat is displayed in grams.
Fat
Press and hold the SET button to set the value to zero. NOTE: In order to obtain a meaningful value for calorie consumption and fat burning, it is necessary to enter the date of birth and weight correctly in the settings. NOTE: The body fat function is only active when the heart rate is higher than 120 beats per minute.
STOPWATCH MODE Press the MODE button repeatedly until you are in stopwatch mode (indicated by “STW”). Press SET button -> Start timer Press SET button -> Stop timer Press SET button -> Timer continues Check intermediate time Press the SEL button briefly while the time is running. The intermediate time is shown for approx. 5 seconds in the display, while the stopwatch continues to run in the background. Set stopwatch time to zero Press and hold the SET button while the stopwatch is stopped or counting time. NOTE: The stopwatch will continue to run in the background even if you change modes, for instance if you change to Heart Rate mode.
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COUNTDOWN MODE Press the MODE button repeatedly until you are in the countdown mode (indicated by “D-TMR”) Set countdown Press and hold the SET button for approx. 3 seconds Press the SEL button to set the hours. Press the SET button to confirm, the minutes will flash Press the SEL button to set the minutes Press the MODE button to save the settings Use countdown
Press SET button -> Start countdown Press SET button again -> Stop countdown Press SET button again -> Continue countdown Press SEL button with stopped time -> the originally set countdown time is displayed again
3 seconds before the countdown has reached zero, an alarm sounds, which ends after a few seconds, or can be ended by pressing the SEL button. NOTE: The countdown will continue to run in the background and the alarm will sound 3 seconds before the countdown has reached zero even if you change modes, for instance if you change to Heart Rate mode. Example: You would like to run for 20 minutes in training zone 3. Set the countdown timer for 20 minutes, change the mode to Heart Rate Mode, select zone 3 and set the training zone alarm. The countdown timer will run in the background while you view your heart rate and will also sound an alarm if you are above or below your training zone. 3 seconds before the countdown reaches zero the countdown alarm will sound informing you it’s the end of your training time.
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ALARM MODE Press the MODE button repeatedly until you are in the alarm mode (indicated by “ALM”). Set Alarm Press and hold the SET button for approx. 3 seconds, the hours will flash Press the SEL button to set the hours. Press the SET button to confirm your selection, the minutes will flash Press the SEL button to set the minutes Press the MODE button to save the settings Activate / Deactivate alarm Press the SET button in the alarm time view: Alarm symbol displayed = Alarm on (ON) Alarm symbol not displayed = Alarm off (OF) NOTE: The activation / deactivation of the alarm also works in time mode as well as alarm mode.
Switch off alarm When the alarm sounds, you can switch it off by pressing any of the MODE, DEL, SET, or LIGHT buttons.
DISPLAY LIGHT By pressing the LIGHT button, the display is illuminated for approx. 5 seconds so that the display of the heart rate monitor can also be read in darkness. However, please note that more power is consumed for the display light, which results in a shorter battery life.
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EXAMPLE USEAGE Below we are going to provide an example of using the heart rate monitor to give you ideas of how you could use the heart rate monitor. Example: 34 years old female, wants to increase her top end fitness with a fast 20 minute run. (Read the CSX Heart Rate Monitor Training eBook for training ideas) Setup the initial settings of the heart rate monitor using Pro User Level as outlined in the SETUP instructions. We are going to set the Countdown Timer for 10minutes, after 10 minutes of running in one direction the alarm will beep and the runner can turn around and run back to the starting point to complete a 20 minute run. To ensure we are running at a fast pace and to increase our top end fitness we are going to use training zone 3. You could even use the custom zone to make fine adjustments to the training zone suitable to your fitness level. Before we begin running we will also start the exercise timer in heart rate mode so that we also store data in the memory to recall after we complete the run. Here are the steps to setup the heart rate monitor before we run: SETUP THE COUNTDOWN TIMER Press the MODE button repeatedly until you are in the countdown mode (indicated by “D-TMR”) Set countdown to 10 minutes Press and hold the SET button for approx. 3 seconds The hours will flash, set the hours to zero using the SEL button. Press the SET button to confirm, the minutes will flash Press the SEL button to set 10 minutes Press the MODE button to save the settings The countdown timer is now ready, we will not start the countdown yet until the rest of the heart rate monitor is configured for our run.
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SETUP TRAINING ZONE 3 Attach the chest strap as outlined at section HEART RATE TRANSMITTER CHEST STRAP With the Chest Belt attached, press the MODE button repeatedly until you are in the heart rate mode displayed by "PULSE". The display will show “- -“ while the heart rate monitor tries to “pair” with the Chest Belt.
In heart rate mode, press the SEL button until the training zones (upper limit and lower limit) are displayed in the top section ("ZONE")
Press and hold the SET button The zone alarm symbol will flash Select the upper and lower alarm type using the SEL button: Alarm sounds when exceeding the upper limit of the heart rate or falling below the lower limit of the heart rate Press the SET button to confirm your selection The maximum heart rate (MHR) will flash Press the SET button to confirm the MHR value automatically calculated from your birth date (or press SEL to change the MHR to suit your fitness level) The training zone will flash (only in Pro User Level) Press the SEL button to select zone 3
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Press the SET button to confirm the selection. Press the MODE button to exit and store the settings. The setting is completed. The upper and lower limits are calculated automatically. If you selected user-defined training zone (U):
Upper limit will flash, choose with the SEL button Press the SET button to confirm Lower limit will flash, choose with the SEL button Press the MODE button to exit and store the settings
SET THE TRAINING ZONE 3 ALARM In the training zone view (upper and lower limit), press the SET button briefly: Alarm symbol
appears = training zone alarm activated
If the heart rate falls below the lower limit or rises above the upper limit, the alarm will sound. At this stage the alarm should be sounding if your heart rate is below the minimum bpm heart rate for zone 3 and the LED indicator should be red. This is to inform you that you need to run faster to raise your heart rate above the minimum bpm for training zone 3. START THE HEART RATE MODE STOPWATCH TRAINING TIMER The stopwatch in the heart rate mode has the function of a training timer, we need to use the timer to recall our training data at the end of the run. In the heart rate mode, press the SEL button until the stopwatch "STW" is displayed in the top segment:
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If you have previously used the timer it will show the last time it was stopped. We need to first of all zero the timer: Press and hold the SET button for 3 seconds to reset the training time to zero Press the SET button to start the timer
We are now ready to begin running; we just need to start the 10 minute countdown timer: Press the MODE button repeatedly until you are in the countdown mode (indicated by “D-TMR”) START COUNTDOWN Press the SET button, the timer will start counting down
MONITOR HEART RATE We will now return to Heart Rate Mode so that we can view our heart rate bpm while we run. Press the MODE button repeatedly until you are in the heart rate mode displayed by "PULSE" RUN Go for a run, keep your pace at a speed so that your heart rate is between the maximum and minimum bpm for zone 3. In the example above we are stood still and our heart rate is currently 59bpm, the minimum heart rate is 145 and the maximum is 178bpm. If your heart rate is below 145bpm or above 178bpm the heart rate monitor alarm will sound and the LED indicator will flash Red. While your heart rate bpm is between 145-178bpm the LED indicator will flash green and the alarm will not sound. While you are running the countdown timer will beep after 10 minutes, it is now time to turn around and go back to your starting point to complete a 20 minute fast run. Page | 34
COMPLETE THE RUN – STOP THE HEART RATE MODE STOPWATCH TIMER When you reach the end of the run make sure you stop the heart rate mode stopwatch so that when we view the data it will only show the heart rate data for the time period of the run: In the heart rate mode, press the SEL button until the stopwatch "STW" is displayed in the top segment: Press the SET button to stop the timer VIEW THE DATA FROM THE RUN To view the data, refer to the following sections in Heart Rate Mode: TIME WITHIN / ABOVE / BELOW TRAINING ZONE MEMORY (Highest / Lowest / Average heart rate) CALORIES FAT The above example demonstrates how you can use the heart rate monitor to exercise efficiently to improve your fitness level without overexerting (this is for any fitness level; you just have to choose the training zone to suit your requirements). It also demonstrates how you can run the countdown timer and heart rate mode stopwatch at the same time as monitoring your heart rate while you workout.
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FAQ Why is the calorie consumption / fat burning not correct? Please check the entry for the date of birth and weight settings. The calorie consumption measurement is only a computed approximation. The device cannot provide an exact calculation of calorie consumption. What should I do if my weight changes? Go into the watch setting and enter your new weight as the old weight remains saved until it is changed. How can the heart rate monitor contribute to me keeping fit? A heart rate monitor enables you to exercise efficiently making the most of your workout time. Please read the included eBook, “Heart Rate Monitor Training” www.csxpro.com/hrm-training Why is the heart rate monitor not displaying a heart rate? Please check the chest strap. Possible error sources are: -
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The chest strap is not placed correctly The skin is too cold or too dry The sensor contact surfaces are not moistened or are dirty Atmospheric or radio interferences occur, eg. From high-voltage lines (above or below ground), overhead cables, electric motors, car motors, mobile phones, aircraft, etc. Battery in chest strap is too weak – please replace Distance to the chest strap from the watch is too large (max. 60cm / 2ft) Signals from other chest straps in a vicinity of less than 2 metres (6ft 6inch) can cause incorrect values.
The heart rate display is not correct, why? -
Perhaps the sensor contact surfaces of the chest strap are not moistened Check the chest strap for firmer positioning around the chest Also check the battery It is not advisable to simultaneously use the heart rate monitor and a radio bicycle computer, as the signals from the bicycle computer transmitter can cause functional errors with the heart rate monitor Page | 36
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Signals from other chest straps in the vicinity of less than 2metres / 6foot 6 inch may cause incorrect values
Why is the heart rate monitor displaying a heart rate that is fluctuating / too high? This can be caused by: -
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Electromagnetic disturbances, eg. From high-voltage lines (above and below ground), overhead cables, electric motors, car motors, mobile phones, other training devices, etc. Fluctuations in heart rate are absolutely normal. The heart rate can fluctuate daily, it depends on many factors.
The heart rate monitor display has frozen / no longer responding? Reset the heart rate monitor if the display is “frozen” or irregular symbols appear: -
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Press and hold the SEL and SET button simultaneously for approx. 3 seconds. All display segments will briefly appear and you will reach the default settings again (see section SETUP) Alternatively: Remove the battery and insert it. This will reset the microprocessor Please pay attention to the small spring protruding from the movement. Handle it carefully so that this spring is not lost.
After this the heart rate monitor should function normally again. The display is weak, barely readable, what can I do? Replace the battery as soon as the display becomes weaker or fades entirely. When inserting the new battery, always pay attention to the correct polarity. If the battery needs to be removed and reinserted, the personal data will need to be re-entered. Why is the display light not working? Is the battery depleted? Please check the battery. If it is depleted, replace it with a new one (3V / CR2032). Please pay attention to the correct polarity. Why is an incorrect average heart rate displayed after training? This is probably because you did not stop the timer (stopwatch) in heart rate mode, and are no longer wearing the chest strap. In this case, the heart rate monitor is no longer receiving a heart rate from the chest strap, and because the timer is still running the watch is calculating with the heart rate value of 0. This means that the Page | 37
average heart rate will reduce further and further. Therefore, after training, stop the timer (stopwatch) in order to obtain a meaningful heart rate. Why are the times specified within, above and below the training zone not correct? This is probably because you did not stop the timer (stopwatch) in heart rate mode after training. This is why the time for these values continues to run. Please stop the timer (stopwatch) in heart rate mode after training. Why does the LED indicator / training zone alarm stop, although the heart rate frequency is displayed? This can happen for the following reasons: -
A disruptive signal from the near vicinity is falsifying the measurement values A very irregular heart frequency is measured. Under certain circumstances, this can occur at the start of training and in a condition of exhaustion and will depend on the individual’s physical status.
In order to avoid incorrect information from the LED indicator / training zone alarm, these warning signals are stopped in such cases. Please also note that the intervals for the training zone alarm and the LED indicator are different depending on the training zone selected.
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CARE AND MAINTENANCE The heart rate monitor and chest strap do not contain any parts that require maintenance. However, we recommend that you clean the sensor surfaces of the chest strap after or prior to each use. Do not disassemble or modify the unit. Changes or modifications not approved by CSX – Competitive Sport Xtreme will void the user warranty. Do not subject the unit to strong shocks, such as dropping the unit on the floor. Do not submerge the unit or any of the components in water. CLEANING AND CARE Only clean the heart rate monitor and the chest strap using a soft, moistened, lintfree cloth. Do not use any solvents, corrosive or gaseous detergents. Make sure that no water droplets remain on the display. Water can cause permanent discolorations. Do not expose the display of the heart rate monitor to bright sunlight or ultraviolet rays. CONDITIONS OF THE OPERATING ENVIRONMENT The heart rate monitor can be operated constantly in an ambient temperature of 0c to +50C. The heart rate monitor is protected from impact that can occur during normal wearing on the arm. Condensation should not form in a quartz watch, a short-circuit could otherwise occur. Therefore, never expose the heart rate monitor to extreme temperature fluctuations. Very strong magnetic fields (eg. electrical welding equipment, transformers) must be avoided, as deviations could otherwise occur to the time measurement. Non-compliance with these instructions could lead to faults or damage to the heart rate monitor. STORAGE Keep the heart rate monitor and the chest strap in a cool, dry place. If the batteries have been removed, the heart rate monitor can be stored between 0 C and +50 C.
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WATER RESISTANCE The heart rate monitor and its chest strap are water-resistant up to 3 bar. In the table below you can see the activities and conditions for which the heart rate monitor is suitable. The details are based on a test of water-resistance according to DIN 8310. Rain, spray
Car washing
Shower
Yes
Yes, do not immerse the watch in water!
No
Bathing, Swimming No
Water sport No
Make sure you do not press the buttons when the watch is wet. Water can only penetrate the housing and damage the movement through the buttons. Please note that salt water and thermal water can lead to corrosion of metal parts. Please note that with extreme temperature differences (eg. from the sauna into the pool, from sunbathing into the cold sea), the water resistance cannot be guaranteed. Condensation can form as a result of the temperature differences and thereby damage the movement. In order to ensure the water resistance of your heart rate monitor, battery replacement should be carried out by a watch specialist in order to avoid damage to the seal ring and housing.
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BATTERIES Your heart rate monitor is operated with a 3V CR2032 lithium battery. The chest strap is also operated with a 3V CR2032 lithium battery. Please follow the instructions below for handling batteries: Never expose the batteries to excessive heat, such as sunlight, fire or similar increased risk of leakage! Never recharge the batteries. Do not short-circuit the batteries and do not dismantle them - explosion hazard! Clean the battery and device contacts prior to insertion, if necessary. Immediately remove depleted batteries from the device. There is an increased risk of leakage. In case of longer periods of disuse, remove the batteries from the device. Caution! Risk of explosion with improper replacement of the battery. Only use the same or equivalent type of battery as replacement. Keep the batteries and the heart rate monitor away from children. Batteries can be swallowed by children. In this case, see a doctor immediately. In case of leaked batteries, avoid contact with skin, eyes and mucous membranes. In case of coming into contact with battery acid, immediately rinse the affected areas with plenty of clear water and immediately see a doctor. Non-compliance with these instructions could lead to damage and, under certain circumstances, explosion of the batteries. Information about replacing the batteries can be found under "BATTERY REPLACEMENT". DISPOSAL Battery disposal EC Directive 2006/66/EC Batteries are not a part of your regular household waste. You must return batteries to your municipality’s public collection or wherever batteries of the respective type are being sold. Disposal of electric and electronic devices EC Directive 2012/19/EU This product is not to be treated as regular household waste but must be returned to a collection point for recycling electric and electronic devices. Further information is available from your municipality, your municipality’s waste disposal services, or the retailer where you purchased your product. Page | 41
BATTERY REPLACEMENT Caution! Risk of explosion with improper replacement of the battery. Replacement only with the same or equivalent type of battery. Heart rate monitor watch: NOTE: Battery replacement requires some dexterity and care. You can also have it carried out by a watchmaker. For battery replacement proceed as follows: Using a small, crosshead screwdriver, unscrew the four screws on the back cover of the heart rate monitor watch and remove them. Open the battery holder by carefully lifting the locking bracket over the locking hook using a screwdriver. Remove the depleted battery and dispose of it properly and environmentally. Insert a new 3V battery type CR2032 with the positive terminal (+) upwards into the holder and push it until it locks in. Ensure that you pay attention to the correct polarity. Chest strap: Open the battery compartment lid using a coin. Insert a 3V battery type CR2032. Ensure that the positive terminal (+) is pointing upwards. Close the battery compartment. Ensure that the cover is closed securely, so that no moisture can penetrate the chest strap.
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TECHNICAL DATA Transmission frequency of the chest strap to the heart rate monitor: 5.3khz Stopwatch (stopwatch mode): Measurement range: 99 hours 59 minutes 59 seconds Resolution: 1/100 second Stopwatch (in heart rate mode): Measurement range: 99 hours 59 minutes 59 seconds Resolution: 1/100 second Countdown Timer: Measurement range: 9 hours 59 minutes Resolution: 1 second Heart Rate: Measurement range: 30 to 240 bpm (beats / minute) Resolution: 1 bpm Calories: Measurement range: 0 to 99,999 kcal Resolution: 0.01 to 999.99 kcal above 0.1 / 1 Fat: Measurement range: 0 to 99,999 g Resolution: 0.01 to 999.99 g above 0.1 / 1
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CONTACT CSX To contact CSX – Competitive Sport Xtreme, please email or send a support ticket to:
[email protected] or www.csxprosupport.com
Made in China
Copyright (c) 2015 Competitive Sport Xtreme
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