IMARA HRM - Sports Watch NIKE - Free user manual and instructions

USER MANUAL IMARA HRM NIKE

Information is Power By measuring intensity (heart rate] and duration [time] you can avoid over training, help prevent injury, and maximize your chances of achieving your goals. HR transmitter The Heart-Rate transmitter reads heart-rate information when worn directly against the skin and within a few meters of the watch. The HR transmitter is ergonomically designed to fit comfortably during all types of exercise. Imara HRM features + ECG accurate heart rate data ATTENTION: Anyone beginning an exercise regimen for the first time lespecially users of pacemakers or other implanted devices] should consult a physician or health professional before using the heart-rate transmitter. + Simplified stopwatch + Real time calorie counter + Programmable HR training zones + 2 countdown interval timers e Data: total workout time, calories burned, average heart rate and time in zones. + Time/Day/Date/Alarm

Quick Start Follow the steps on the next two pages to position the heart-rate transmitter and begin your workout. Push tab up through slot [2] Press down tab until flush. in HR transmitter.

(3) Attach other side of HR transmitter C4] Generously wet both grooved around chest. Position on rib cage areas on the back of the HR just below the breastplate. transmitter to ensure a strong The transmitter should be connection between your pulse worn directly against skin and and the transmitter. snug enough to stay in place during workout.

(6) START Workout The stopwatch icon Ô Will begin to blink in the display. (TE 7 LD KL 7 Use the MODE button to scroll to CRON mode 2 Un mai ST) Heart Rate as After the run has % of maximum started, you can switch the lower display by pressing START/VIEW. Calories burned during workout

Heart Rate in beats per minute (BPM) No Heart Rate Displayed If you see three blinking lines in the display, the watch is not receiving transmission from the HR transmitter. Run through the Quick Start again or see the Troubleshooting guide.

If Set Time In TIME mode you can set the time, date and power save option. TIME mode is the only mode in which you can turn the button chime ON and OFF. Follow the chart below to adjust the time and date settings. VAE AN 24 Hour Clock Use the MODE butt LS CS CN to scroll to TIME mode (ue) (RON | CIITR IL] Î| (RAA | Choose 12 or

Power Save +or- After X hours with no activity, Press MODE button changes watch display turns off to value. save battery life. Push any button to turn on. Alarm wilL still function. to continue to next adjustable element. _ Back to Hour Adjust. Press SET/LIGHT to EXIT adjust function. Press to view Time Zone 2 Hold to switch time zones (2) Press once to activate 3 second @ ur Chime ON/OFF à Electrolight. Chime icon shows in the display. Chime will sound at the press of any button.

ROM Setting Heart Rate Zone Your heart rate is measured in beats per minute [BPM]. Setting a heart rate zone allows you to exercise within an upper and lower heart rate Limit. The watch will report your heart rate in either BPM or a percentage of your maximum heart rate. Follow the chart below to set a target heart rate zone. Use the MODE butt CA (re) k ne) / Eee (UE) GE (re) fe 0) KO _) k 4

appear in the chronograph display when turned ON. Toggle the HR ZONE ON/OFF by pressing either right side button. The HR ZONE must be ON to continue setting the target zone. The KG WT setting BPM BPM is used by the calorie counter and will be explained on the next page. Press SET/LIGHT to EXIT adjust MAX EMAX HMAX function. Select the BPM Set Upper Set Lower Toggle ZONE or % MAX setting HR Limit HR Limit ALARM ON /OFF See next page to The Zone Alarm set your Max HR will sound if your heart rate is outside of the set Limits.

[RM Setting Calorie Information The calorie counter will automatically determine the amount of calories you have burned during a workout. Follow the chart below to enter the information used to calculate calories burned. Use the MODE button /{inç\ (no Korn) (or to scroll to CRON mode | [IE | AL \KY K_Y KL ) \ This chart assumes the HR ZONE is turned OFF. I the HR ZONE is ON you will have to press the MODE button until KG WT or LBS WT appears on the display. Back to HR ZONE. Press SET/LIGHT to EXIT adjust function. Enter Your Age Enter Your Maximum Select Weight Units Enter Your Weight Heart Rate NOTE: Your Max. HR can be determined using the Heart Rate Chart near the back of this manual. The chart has a basic calculation and may not work for everyone. For best results, consult your physician for a Max. HR that is correct for you.

ROM Using the Chronograph The chronograph is as easy as start and stop with the ability to switch the view to display either BPM, a percentage of your maximum heart rate or the calories burned during a workout. If the HR Zone and the Zone Alarm are turned ON, the chronograph will alert the user if they are outside of the set HR Zone (see Setting Heart Rate Zone to turn the HR Zone ON). Follow the chart below to operate the chronograph. Use the MODE button \ ITA fa m\ Run statistics are automatically stored in DATA mode. to scroll to CRON mode (LUS RL See Review Run Data for an explanation of the Ly KL information available in DATA mode. © Press START/VIEW to switch display Heart Rate Calories Heart Rate as % of burned in beats STOP The stopwatch icon maximum per minute Workout wilL begin to blink (BPM) in the display Out-of-Zone Indicators If the HR Zone is turned ON and your heart rate is outside of the target zone, the Out-of Zone Indicators will flash in the chronograph display. HI indicates your heart rate is above the zone. LO indicates a heart rate below the zone. Ifthe Zone Alarm is turned ON, a beep will sound with either indicator. (See Setting Heart Rate Zone to turn DATA mode is the HR Zone and Zone Alarm ON/OFF] also cleared Workout of all information.

Setting Training Intervals INTERVAL mode features a two segment countdown timer. You can use this as an interval training tool by exercising at a hard intensity for a certain period of time, followed by a recovery interval at a easier intensity Level. For example, you could set segment one as a running interval and segment two as a walking interval. As each segment is completed, the next begins. All segments will continue to repeat until the timer is stopped or you complete 50 loops of both segments. Follow the chart below to set your training intervals. Use the MODE butt er) fon Karo\ fon) EXIT Interval to scroll to INTR mode (ME) (LRO) (DTA | (ALAA | adjustment

Set Segment 1 seconds... Segment 2 seconds. Switch to Segment 2 Lans (2) Heart Rate Heart Rate Calories The watch will beep rues in beats as % of burned STOP t 1 end pegnning switch per minute maximum during and eegment 2 5 Countdown 9 lower (BPM) workout deplay begins

IR Review Workout Data In DATA mode you can review detailed information for each workout. DATA mode will display total workout time, the calories burned during each workout and average heart rate. If the HR Zone is turned ON, DATA mode will also return total time in, above and below the target heart rate zone. Follow the chart below to review the data for each workout. Use the MODE button ITA (en \ fre to scroll to DATA mode | LIL } |LIUII ALL,

ALMA | Vs DATA EMPTY If the display reads DATA EMPTY, the chronograph has been cleared and there is no information currently in DATA mode. You can only clear workout information within CRON mode. The Data will auto-scroll in the order below. o Pressing the START button will forward to the next display but the data will continue to auto-seroll. Total Workout Calories Burned Average Total Time IN Total Time Above Total Time Below Time During Workout Heart Rate Target HR Zone Target HR Zone Target HR Zone Avg. HR will not HR Zone information display if the will not display if HR transmitter the HR Zone is is not worn turned OFF during the workout. during the workout.

LLETT Within ALRM mode you can set one daily alarm. The alarm will sound for 20 seconds. Follow the chart below to set the daily alarm. FN CN LE 6 nan ne (UME) (RU) (AP

Heart Rate Intensity Chart This is another way to gauge your approximate heart rate zones based on your age. Starting with your Max. Heart Rate, use the chart to help calculate your zones depending on the intensity of your workout. This formula is very basic and may not work for everyone. For best results, consult your physician for a Max. HR that is correct for you. Find your Determine your Target Heart Rate Zones (Intensities) | Max Heart Rate | Light Intensity Moderate Intensity Heavy intensity Maximum Intensity (60-70% of Max HR] (70-80% of Max HR) (80-90% of Max HR] 190-100% of Max HR) 210 - (0.7 x age) Exercise in this range at the Exercise in this range to develop Exercise in this range Exercise in this range to increase start of a workout or to recover endurance and prepare your to increase muscle strength mental toughness, Max VO2 and from a tough workout or race. muscles to make the transition and improve your anaerobic tolerance to lactic acid. This is You should be able to easily from aerobic to anaerobic. threshold. This is uncomfortable. very uncomfortable. You can maintain a conversation while You should be able to maintain You should be breathing very barely sustain it. You should be exercising at this intensity. this for a while. You should not heavily. You should only be able completely breathless. Do not be completely breathless and to sustain this for a brief time. exercise at this intensity except this should not hurt on the advice of a trained medical professional. Max Heart Rate 205 bpm 123 - 143 bpm 144 - 163 bpm 164 - 184 bpm 184 - 205 bpm 200 120 - 139 140 - 159 160 - 179 180 - 200 195 117 - 136 137 - 155 156 - 175 176 - 195 190 114 - 132 133 - 151 152 - 170 171 - 190 185 111-129 130 - 147 148 - 166 167 - 185 180 108 - 125 126 - 143 144-161 162 - 180 175 105 - 122 123 - 139 140 - 157 158 - 175 170 102 - 118 119 - 135 136 - 152 153 - 170 165 99 -115 116 - 131 132 - 148 149 - 165 160 96 -111 112-127 128 - 143 144 - 160 155 93 - 108 109 - 123 124 - 139 125 - 155 150 90 -104 105 - 119 120 - 134 121 - 150

Troubleshooting No heart rate displayed on watch: The grooved sensors may not be wet enough. Wet and try again. lt is recommended that you wear the Heart Rate Transmitter directly against your skin. If you are wearing the HR Transmitter over clothing, try getting the clothing wet also. The HR Transmitter may not be positioned correctly. Make sure the grooved sensors are flat against the skin. Heart rate reading on watch is erratic or stops: You may need to replace the battery in the HR Transmitter. Sources of electromagnetic fields like appliances, computers and power lines can cause interference. Change your location. This product complies with EN60601-1-2 Watch display is frozen: The display of your watch may “freeze” due to static electricity or recent battery replacement. If this occurs, press and hold all four buttons at the same time. This will erase the data in the memory and allow you to reset the watch to the factory settings. Press and hold all four buttons at the same time to reset the watch to the factory settings. Watch beeps continuously: If you have the zone alarm on and your heart rate does not fall within any of your zones, the watch will beep to indicate you are out of your zones. See Setting Heart Rate Zone for instructions on how to turn off the zone alarm.

Specifications Watch Water Resistant up to 50 Meters: Designed for underwater performance to a depth of 165 feet (50 m). ATTENTION: Water damage will'occur if watch buttons are pressed while underwater! Operating Temperature: 0 to 40° Celsius Material Specifications: Crystal: Mineral Glass Strap: Polyurethane Case: Polycarbonate Buttons: Polycarbonate Buckle: Stainless Steel Bezel: Stainless Steel Battery Hatch: Stainless Steel Mode Limits: Chronograph: 23:5959" Heart Rate: 30 - 240 bpm Timer: 23:59 59" HR Transmitter Water Resistant up to 30 Meters: Wipe dry after use. Do not store among conductive material. Operating Temperature: 0 to 40° Celsius Accuracy: + 1% or +1% bpm, whichever larger (steady state) Material Specifications: Case: Polycarbonate Strap: Urethane Band: Elastic

Battery WARNING! Keep watch batteries away from children. 1f swallowed, contact a doctor immediately. WARNING! Batteries contain chemical substances. They should be disposed of properly according to local regulations. Watch Battery Type: CR2032 3V Lithium Battery Life: The battery is estimated to last 1.5 years depending on frequency and use of certain features. Activating the Electrolite feature will contribute to battery drain. Utilizing the Power Save function will help conserve battery life. Battery Replacement: Follow steps below to replace your watch battery. For best results, you can have Nike's authorized service center change the watch battery. Place the new Remove batter W N| battery into the f ï l | compartment under rom compartment compartiment Remove insulator ©: ] . sticker from old Y battery and place it on new CR2032 3V HR Transmitter Lithium battery. Battery Type: CR2032 3V Lithium Battery Life: The battery is estimated to last 1 year if HR Transmitter is used one hour per day. 6 E ) G o @ (& o) Using a coin, turn the battery hatch one-quarter turn counter-clockwise. © L:ing à coin, unscrew the @ insert a CR2032 3V lithium @ Replace the battery lid. battery hatch by turning it battery with the writing counter-clockwise facing you. Do not touch the 2 contacts.

Make sure the O-ring À is in proper placement Replace the battery hatch.