Onyx Pro - Sports Watch SIGMA - Free user manual and instructions

USER MANUAL Onyx Pro SIGMA

Red heart symbol with sound waves, no text or symbols present

HEART RATE

S. Industrial 16:90 Total Time 8:23:76

Black double-headed mechanical component with two square holes (no text or symbols visible)

ONYX PRO

DEUTSCH

ITALIANO

ENGLISH

ESPAÑOL

FRANÇAIS

NEDERLANDS

1. Hauptmenü Training 17

4.2.1 Freies Training 21

4.2.2 Rundentraining 22

4.2.3 Marathontraining 24

4.4.1 Extensives Training 30

4.4.2 Intensives Training 31

4.4.3 Eigenes Training 32

INHALT

Close-up of a black wristwatch with a circular dial showing the time (no visible text or symbols)

MDD OI-serve NO 99/48/IEC CE/MDD APPROVED TO MEDICAL STANDARDS ISO 73686

Illustration of hands using a tool to adjust or install a mechanical component (no text or symbols visible)

Line drawing of hands tying a knot around a rope (no text or symbols)

Line drawing of a person holding a tool with a labeled grip (no text or symbols present)

Diagram showing a hand holding a tool with a droplet and arrow indicating direction, likely illustrating a procedure or measurement.

Diagram of a car interior showing a seatbelt and circular ring, with red arrows indicating direction (no text or symbols)

2.4 HERZFREQUENZMESSUNG

8:00 Frees

8:00-8:30 Cool don't starten?

4.2.3 MARATHONTRAINING

Trainina 88:88 Interval

4.4 INTERVALTRAINING

Interval 88:88 Extensive

Dauer und HF Zone:

6.2.2.3 MARATHON WETTKAMPF

6.2.2.3 MARATHON WETTKAMPF

→ HF Zone
→ Zeit in HF Zone
→ % in HF Zone
→ Erholungs HF

2. HF Zone (Fitness-Zone) - Fitness:

70-80 % der HF max.

Black plastic object with rounded edges and a small hole, no visible text or symbols

1. Foreword and package contents 54

2. Basic operation principle 55

2.1 Funtion summary (tree diagramm) 55

2.2 Key occupancy and navigation principle 57

2.3 Fixing the chest belt/attaching the handlebar holder 58

2.4 Measuring the heartbeat 59

1. Settings before the first trainings

→ Main menu setting 62

3.1 Setting User 63

3.2 Setting Unit 65

3.3 Setting Training 65

3.3.1 Own endurance training 66

3.3.2 Own interval training 66

1. Main menu training 67

4.1 Basic operating principle and display in the training menu

4.2 General training 70

4.2.1 Free training 71

4.2.2 Laps 72

4.2.3 Marathon 74

4.3 Endurance training 76

4.3.1 Recovery Run (pre-programmed) 76

4.3.2 Long (pre-programmed) 77

4.3.3 Medium (pre-programmed) 77

4.3.4 Own (freely programmable) 78

4.4 Interval training 79

4.4.1 Extensive 80

4.4.2 Intensive 81

4.4.3 Own 82

CONTENT

5. Main menu time 83

6. Main menu memory 86

6.1 Total values 86
6.2 Memory 87
6.2.1 Overall infos 88
6.2.2 Memory general training 88
6.2.3 Memory endurance training 90
6.2.4 Memory interval training 90

7. Other Information 93

7.1 Information on heart rate 93
7.2 IAT and measuring lactate 94
7.3 Notes on using the training program 96
7.4 FAQ 97
7.5 Beep Summary 98
7.6 Troubleshooting 99
7.7 Changing the battery and warranty 100

1. FOREWORD AND PACKAGE CONTENTS

Congratulations on choosing a heart rate monitor from SIGMA SPORT®. Your new ONYX PRO will be a faithful companion for sport and leisure for many years to come.

The ONYX PRO is a technically demanding measuring device. In order to learn and apply the varied functions of your new heart rate monitor, please read this user manual carefully.

SIGMA SPORT® wishes you a lot of fun using your ONYX PRO.

Close-up of a black wristwatch with a circular dial showing the time (no visible text or symbols)

Digitally coded heart rate monitor ONYX PRO.

→ ECG-accurate
→ Manufactured based on medical standards

MDD DIRECTIVE NO. 90/ER/EC CE/MDD APPROVID TO MEDICAL STANDARDS ISO 1368E

Chest belt with digitally coded radio transmission.

Handlebar holder to use the ONYX PRO on the bike with an O ring.

2. BASIC OPERATION PRINCIPLE

2.1 FUNCTION SUMMARY (tree diagram)

Training

Run

IntervalGeneral Endurance

ExtensivFree Recovery

IntensivLaps Long

ProgramMarathon Medium

Own

Memory

Time

Memory Clock

Total

values

Per weekMemory 1 Date

Memory 2

Per month Stopwatch

Memory 3

Memory 4

Memory 5

Memory 6

Memory 7

Alarm

2. BASIC OPERATION PRINCIPLE

2.1 FUNCTION SUMMARY (tree diagram)

Setting

UnitUser Training

LanguageGender Endurance

DateBirthday Interval

ClockWeight

VolumeHR max

1. HR zone

2. HR zone

3. HR zone

Button- tones

Zone-alarm

Training- tones

My namelAT

2.1 FUNCTION SUMMARY

The four main menus of the ONYX PRO

Your ONYX PRO is classified into 4 main menus - "training", "time", "memory" and "setting".

The symbol and description on the screen indicates where you find yourself in the main menus. Use the PLUS /MINUS buttons to change between the individual main menus.

Main menu To pickles 66-86 Main menu Door 66-86 Main menu Beaver 66-86 Main menu So Others

2.2 KEY OCCUPANCY AND NAVIGATION PRINCIPLE

The ONYX PRO covers three menu levels. When navigating through the menus and submenus of the ONYX PRO the user should always refer to the tree diagram in Chapter 2.1 "Function summary".

The menu guidance on the ONYX PRO is made much simpler by the navigation level. The navigation level always appears when you press one of the two upper function buttons. The possible buttons functions for the two upper buttons are shown in the navigation level in order to:

→ Move to the next deeper level (ENTER)
→ Go back to the next higher level (BACK / OFF)

2.2 KEY OCCUPANCY AND NAVIGATION PRINCIPLE

→ Start training (START)
→ End training (END)
→ Save training (SAVE)
→ Start another training phase (SKIP) or move to the next lap (NEXT).

Confirm the function shown in the navigation level with another click. Use the two lower buttons PLUS /MINUS to change between the individual menu options on one level.

2.3 FIXING THE CHEST BELT / HANDLEBAR HOLDER

Illustration of hands using a tool to adjust or install a mechanical part (no text or symbols visible)

Connect the transmitter with the elastic belt.

Line drawing of hands tying a knot around a rope (no text or symbols)

Use the adjusting mechanism to individually adapt the length of the belt.

Ensure that you set the length of the belt so that it sits well but is not too tight.

2.3 FIXING THE CHEST BELT / HANDLEBAR HOLDER

Place the belt such that for men the transmitter is below the chest muscles and for women below the breasts.

The SIGMA logo must always be readable from the front.

Lift the belt slightly from the skin. Dampen the ribbed zones (electrodes) on the rear of the transmitter with salvia or cardio gel.

Line drawing of a person holding a tool with a bandage, no text or symbols present

Diagram showing a hand holding a tool with a droplet symbol, indicating fluid or movement direction.

Assemble the handlebar holder. Then fix the handlebar holder with the "O" ring and close the wristband.

Diagram of a car interior showing a seatbelt and seatbelt with red arrows indicating movement or force (no text or symbols)

2.4 MEASURING THE HEARTBEAT

When you are not training your ONYX PRO is in sleep mode and can be worn as a normal watch. Before and after training the screen shows the date, time and product name.

01.01.2006

13:46

ONTX PRO

2.4 MEASURING THE HEARTBEAT

You can enter another word with up to 8 characters under the ONYX PRO font (my name function). Please refer to Chapter 3.2 "Setting unit".

01.01.2006 1347 Hold button 2 sec

To activate your ONYX PRO hold down any button for two seconds. The clock changes to active mode and you enter the training main menu.

Note: At the start always refer to the tree diagram shown in 2.1

Synchronisation of Watch and Chestbelt

Your ONYX PRO is equipped with a digitally coded chest belt that enables you to have fault-free training.

2.4 MEASURING THE HEARTBEAT

Before starting to train you have to synchronise the chest belt with the watch once.

Select any training and press the Navigation button → ENTER.

Back In Print 98:00 Recover, run

The synchronisation starts automatically and takes just a few seconds.

Note: If you do not see this indication on your watch synchronisation has already been completed successfully.

Sync Cheststrae 8:88:88 Haitina...

After successful synchronisation your ONYX PRO gives a short confirmation with "Sync ok".

Sync Cheststrae 88:66 Sync ok

After your ONYX PRO has successfully synchronised with your chest belt you can start training by pressing → START.

Note: please refer to Chapter 7.6 "Troubleshooting" for possible problems with synchronisation.

700 Trainees

2.4 MEASURING THE HEARTBEAT

Switch off ONYX PRO

The ONYX PRO switches itself off automatically after 5 minutes if no training is undertaken. You can return your watch to sleep mode manually at any time.

OFF 8:00 Main menu Settings

To switch off your ONYX PRO you have to be in the Main Menu.

Press the Navigation button → OFF to activate sleep mode.

01.01.2006 13:46 ONLY PRO

Your ONYX PRO is again in sleep mode and can be worn as an everyday watch.

3. SETTINGS BEFORE THE FIRST TRAINING

OFF 9:30-8:00 Main menu Settings

Before the first training session enter your personal settings. Go to main menu by pressing the PLUS /MINUS button until you reach the "Setting menu" option. Press the Navigation button → ENTER to open the "Setting menu".

3. SETTINGS BEFORE THE FIRST TRAINING

The Setting main menu is sub-divided into user, unit and training settings [Setting / User, Setting / Unit, Setting / Training].

Switch between these points by pressing the PLUS /MINUS buttons. Open the relevant menu with the Navigation button → ENTER.

Now various setting values are displayed in each menu. Change the setting value using the Navigation button → CHANGE.

Increase / reduce the value to be set using PLUS / MINUS.

Confirm the relevant setting with OK and save the setting when you have finished using → SAVE.

Note: The ONYX PRO has an additional memory so that the personal settings in your ONYX PRO are retained when you change the battery.

Setina User

User 88:88 Gender male

3.1 SETTING USER

In "Setting user" enter in succession your gender, birthday and weight. Your maximum heart frequency is calculated by the following equations.

Settings 8:8:8 User

3.1 SETTING USER

Male:

$$ 2 1 0 - (1 / 2 \text { age }) - (0. 1 1 \times \text { weight in kg }) + 4 $$

Female:

$$ 2 1 0 - (1 / 2 \text { age }) - (0. 1 1 \times \text { weight in kg }) $$

The calculated HR max. is the basis for setting the upper and lower limits of the 3 training zones. The following 3 training zones are available for the Free Training, Laps Training and Marathon Training types.

Note: You can find more information on the training types in Chapter 4. Please refer to the start of this chapter for information on the setting principle.

1 ^st training zone:

→ approx. 55 - 70 % of HR max.

Recovery training, training the metabolism.

2^nd training zone:

→ approx. 70 - 80 % of HR max.

Heart-circulation training to improve aerobic performance

3^rd training zone:

→ approx 80 - 100 % of HR max.

Performance-led competition training

The upper and lower limits of the training zones and HR max can be set manually using the Navigation button → CHANGE.

3.1 SETTING USER

IAT

Ambitious, competitive athletes have the opportunity with the ONYX PRO to programme in their individual anaerobic threshold = IAT. The training zones are then determined by IAT instead of max HR. The foundation of this very precise method of determining the training zones and performance is a lactate measurement. Please refer to Chapter 7.2 “IAT and lactate measurement” for more information on IAT.

3.2 SETTING UNIT

The setting unit menu provides the language (D, GB, F, ES, IT) / date / clock (12 / 24 h mode) and various volume settings.

Please refer to Chapter 7.5 "Beep summary" for a summary of the acoustic signals. You will find information on the setting principle at the start of this chapter.

In the sub menu setting unit you can personalise the ONYX PRO using the "my name" function. In sleep mode the watch displays the name or any font of up to 8 characters in length.

Setina 8:8:8 Unit

3.3 SETTING TRAINING

In addition to the preprogrammed endurance and interval training your ONYX PRO gives you the option of freely programming your own endurance or interval training.

Settings 8:00:00 Trainees

Trainins 88:88 Endurance

Your own endurance training is always characterized by a warm-up, workout with freely settable training zone and a cool-down.

In the settings menu you can set the time and heart rate for all 3 phases (warm-up, workout and cool-down) manually according to your own requirements.

Note: If the warm-up and cool-down are set to "O" the training starts immediately with the workout and ends afterwards.

Your own interval training always has a warm-up, interval, rest and cool-down phase. For your own interval training the users themselves can select whether the rest phase is to be controlled by heart rate or time.

→ For time-controlled interval training the rest phase ends after a defined period of time (e.g. 1 minute).

→ For pulse-controlled interval training the rest phase only ends when the pulse value falls to a predefined value (e.g. 120 beats /minute).

Note: For all interval trainings the user can select whether the rest phase is to be controlled by heart rate or time. If the warm-up and cool-down are set to "O" the training starts with the workout immediately.

Note: Please refer to the start of this chapter on notes on the setting principle.

4. MAIN MENU TRAINING

Your ONYX PRO is equipped with a total of 10 different training settings. In addition to the option of freely setting your personal time and HR zones the following training programmes are available to the ONYX PRO user.

8:8:88 Main menu Trainers

Training type summary:

→ 4 endurance trainings (recovery run, long, medium, own)
→ interval trainings (extensive, intensive, own)
→ free training with HR zones/or IAT
→ lap training with three HR zones / IAT
→ marathon competition (all distances)

4. MAIN MENU

→ For 3 endurance trainings (recovery run, long, medium) and 2 interval trainings (extensive, intensive) the training time and intensity (% of HR max) or IAT is stipulated. These training types are the foundation stones for any endurance training. The training programs were produced by SIGMA in close cooperation with Freiburg University in Germany.

The individual training types and their primary objectives are explained below. Please refer to Chapter 7.3 "Notes" on using the training programs for more information on training programs and combining them.

4.1 BASIC OPERATING PRINCIPLE AND DISPLAY IN THE TRAINING MENU

OFF 8:00:00 Main menu Trainins

Press the Navigation button → ENTER to open the main menu training.

Use the PLUS / MINUS buttons to select general, endurance and interval training types.

4.1 BASIC OPERATING PRINCIPLE AND DISPLAY IN THE TRAINING MENU

Example: endurance training:

Press the Navigation button → ENTER to open the endurance training menu.

Use the PLUS /MINUS buttons to select between the individual endurance training programs.

If you want to undertake a recovery run press the Navigation button → ENTER

After you have successfully synchronised your ONYX PRO with your chest belt you can start your training by pressing → START.

13:00 Endurance

13:00 Trainees

Display during training:

In the upper area of the screen you will find all the information on your target heart rate zone and the remaining time for your training unit. You will see your current heart rate in the middle.

107 - 126 0:29:43 125 Total time 0:00:17

In the lower area you can call up the following values during training depending on the training type: Endurance training:

→ Total time
→ Average HR
→ Highest HR
→ Kcal
→ Clock

120 Total time 0:20:06

4.1 BASIC OPERATING PRINCIPLE AND DISPLAY IN THE TRAINING MENU

Intervalltraining:

→ Total time
→ Clock
→ Outstanding time for the interval

Use the PLUS / MINUS buttons during training to switch as you wish between the individual training values. If you want to end the training press the Navigation button → END. Then follow the instructions on the screen to save your completed training. To analyse your training switch to main menu “memory”. Please refer to Chapter 6 Memory for more information on the “memory”.

4.2 GENERAL TRAINING

Trainina 88:88 Free

Your ONYX PRO is equipped with a total of 3 general training programs.

Summary of other training programs:

→ 1 free training with 3 HR zones or IAT
→ 1 lap training with 3 HR zones or IAT
→ 1 marathon training with all normal distances

4.2 GENERAL TRAINING

For all general training programs the user can freely select the length and intensity of the training unit. References for the intensity result from the 3 training zones or 2 IAT ranges (\% under or over IAT) that were calculated in advance by measuring lactate:

1^st training zone Approx. 55–70 % of HR max. Regeneration training, training the metabolism
2^nd training zone Approx. 70 - 80% of HR max. Heart circulation training to improve the aerobic performance
3^rd training zone 80 - 100 % of HR max. Performance oriented competition training

4.2.1 FREE TRAINING

Time and HR zone:

→ Training time unlimited

77% HRmax 150 Total fine 0:00:17

4.2.1 FREE TRAINING

87% 14T 130 Total fine 0:00:17

→ 3 HR zones calculated automatically from HR max. or freely programmed or 2 IAT ranges (below and above IAT)

In the upper range of the display you will find all the information on your three target zones or IAT ranges as well as the current percentage of your HR max. or IAT.

8:00:88 Start cool down?

After ending the free training you have the option of saving your cool-down HR every 30 seconds for a period of three minutes on the ONYX PRO.

YES: save Cool-down HR for 3 min NO: do not save Cool-down HR

4.2.2 LAPS

Time and HR zone:

→ 50 laps with max. 9 hours per lap
→ 3 HR zones calculated automatically or freely selectable from HR max or 2 IAT ranges (below and above IAT)

4.2.2 LAPS

Press the Navigation button → NEXT to start the next lap.

150 Total time 0:12:22

The new lap is started. The previous lap time flashes for 5 sec in the top display area.

In the top area of the display you will find all the information on your 3 target zones or IAT ranges and the current percentage value of your heart frequency related to your maximum heart rate (HR max.) or IAT.

To start a new lap press the Navigation button → NEXT again.

1. 2. 3. 2. 0:00:06 150 Total time 0:12:31

After ending the lap training you can save your cool-down HR every 30 seconds for a period of 3 min on the ONYX PRO.

YES: Cool-down HR is saved for 3 min NO: Cool-down HR is not saved

8:00:88 Start cool down?

4.2.3 MARATHON

The marathon function allows the runner to precisely monitor and analyze HR and time values during the marathon. In marathon races each kilometre is marked at the edge of the track. So the runner can save each kilometre by pressing button NEXT and analyze the HR and time values for individual kilometres after the marathon. The marathon function has precisely 43 memory spaces and detects automatically that the last value saved only measures 195m and not a kilometre (total length of a marathon = 42,195 km). As an alternative to the marathon, half and quarter marathons are also saved. For the American market the marathon and half marathons distances are also stored in miles.

Time and HR zone:

→ Training time unlimited
→ 3 HR zones calculated automatically or can be freely programmed from HR max. or 2 IAT ranges (under and over IAT)

150 Total time 0:47:13

When you pass the kilometre board press the Navigation button → NEXT.

4.2.3 MARATHON

This starts the next kilometre.

The previous kilometre time flashes for 5 sec. in the upper display area. In the upper area of the display you will find all the information on your 3 target zones or IAT ranges and the current percentage of your heart rate related to your maximum heart rate (HR max.) or your IAT.

Important:

Do not forget to confirm each kilometre by pressing NEXT. Otherwise a “double kilometre” is recorded and the number of kilometres will be incorrect.

1. 2. 3. 2. 0:00:06 150 Total time 0:12:31

When you pass the finish line press the Navigation button → FINISH.

Important:

Confirm the data saved immediately by pressing YES.

15:08 Total line 3:48:16

4.3 ENDURANCE TRAINING

Trainins 130 Endurance

Your ONYX PRO is equipped with a total of 4 different endurance training programs.

Summary of endurance training:

→ Recovery run
→ Long
→ Medium
→ Own endurance training

(1 training zone, intensity and time can be programmed freely) The aims of the different training programmes are shown below. When using the menus please refer to the basic “function principle” described above.

4.3.1 RECOVERY RUN (pre-programmed)

Endurance 130 Recover. run

Time and pulse range:

Main part: 30 min at 55–70 % HR max. or 70–80 % of IAT.

Training objectives:

→ Active regeneration training after hard competitions or preparing for the season.
Promotes the removal of metabolic final products after previous training units.
→ Trains the metabolism.
→ Training programme is suitable for those who are new to or are re-starting training

4.3.2 LONG (pre-programmed)

Time and pulse range:

Main part: 60 min at 55–70 % HR max. or 70–80 % IAT.

Training objectives:

→ Training the metabolism
→ Improving the stability of joints and sinews
→ Improving the oxidising capacity in the heart and functional muscles when running
→ Increases the number of mitochondria (Note: mitochondria are used to obtain energy and are also called the cell's power plants)
→ Improves O_2 intake and CO_2 output by increasing blood volume and density of capillaries in the lungs and tissues
→ Improves the VO _2 max (maximum oxygen intake capacity)

Endurance 130 Long

4.3.3 MEDIUM (pre-programmed)

Time and pulse range:

Warm-up:

5 min at 55-70 % HR max. or 70-80 % IAT

Main part:

50 min at 70-80 % HR max. or 80-93 % IAT

Cool-down:

5 min at 55-70 % HR max. or 70-80 % IAT

4.3.3 MEDIUM (pre-programmed)

Training objectives:

→ Basic training, used generally to improve overall endurance performance (aerobic condition).
→ Increases competition speed as the VO_2 max. can be exploited over a longer period.
→ Increases the beating volume of the heart (i.e. increases the quantity of blood that can be pumped by one heart beat).
→ Increases the number of mitochondria (cell's power plant)
→ improved provision of energy
→ Improved O_2 intake and CO_2 output by increasing blood volume and density of capillaries in the lungs and tissues
→ Improves VO_2 max.

Note: Medium endurance training starts with a 5 min warm-up and ends with a 5 min cool-down. At the end of the 5 min fixed warm-up and cool-down times these phases end automatically. You can also end the warm-up and cool-down prematurely with the Navigation button → SKIP and start the main part of the training program.

4.3.4 OWN (freely programmable)

Endurance 130 Own

Note: You can program your own personal endurance training. Please refer to Chapter 3.3.1 Own endurance training for more information on this subject.

4.3.4 OWN (freely programmable)

Time and HR zone:

Warm-up: can be set freely (optional)

Main part: can be set freely

Cool-down: can be set freely (optional)

Training objectives:

For this training you can select the desired time and HR zone in the settings menu ("Setting" // "Training" // "Endurance").

This means the user can freely train as s /he wishes.

4.4 INTERVAL TRAINING

Your ONYX PRO is equipped with 3 different interval training programs.

Summary of interval training:

→ Extensive interval (controlled by HR)
→ Intensive interval (controlled by time)
→ Own, freely programmable interval training

Trainins 88:80 Interval

Note:

Unlike the endurance training where there is an automatic transfer from warm-up to the main part, here you have to end the warm-up phase manually by pressing the Navigation button → Skip.

The number of intervals is not strictly assigned for interval training on the basis of the high intensity of this kind of training. But in general terms it can be said that for extensive interval training a training stimulus is achieved after 5 intervals, and after 8 intervals for intensive interval training. That is why a beep sounds after 5 intervals for extensive and after 8 intervals for intensive interval training.

4.4.1 EXTENSIVE (pre-programmed, HR controlled)

Interval 88:88 Extensive

Time and HR zone:

Warm-up:

10 min at 60-75 % HR max. or 80-93 % IAT

Interval:

4 min at 85-90 % HR max or 97-107 % IAT

Rest:

controlled by HR, when the HR has fallen to 70 % HR max or 80 % IAT, the next interval phase starts.

Cool-down:

10 min at 60-75 % HR max or 80-93 % IAT

4.4.1 EXTENSIVE (pre-programmed, HR controlled)

Training objectives:

→ Improvement of transfer zone from aerobic to anaerobic metabolism
→ Improved metabolism due to improved ability of the working muscles to burn glycolitic and oxidative enzymes
→ Increase in blood buffer capacity

Note: The number of intervals during extensive training is not strictly specified due to the high intensity of this type of training. Generally speaking, however, it is found that a training stimulus is achieved after 5 intervals when doing extensive training. That is why a beep is emitted after 5 intervals when doing extensive interval training.

4.4.2 INTENSIVE (pre-programmed, time controlled)

Time and HR zone:

Warm-up: 10 min at 60 - 75 %

HR max. or 80 - 93 % IAT

Interval: 1 min at minimum 90%

HR max. or 107 % IAT

Rest 30 sec (controlled by time), i.e. after 30 seconds the next interval starts no matter how much the heart rate has fallen.

Cool-down: 10 min at 60–75%

HR max. or 80-93 % IAT

Interval 130 Intensive

4.4.2 INTENSIVE (pre-programmed, time controlled)

Training objectives:

→ Improving the anaerobic capacity
→ Improved functional leg power and basic running speed
→ Increased ability to tolerate high lactate values
→ Increased plasma volume
→ Improved neuro-muscular recruitment ( improved efficiency of the complete movement process when running)

Note: The number of intervals during intensive training is not strictly specified due to the intensity of this type of training. Generally speaking, however, it is found that a training stimulus is achieved after 8 intervals when doing intensive training. That is why a beep is emitted after 8 intervals when doing intensive interval training.

4.4.3 OWN (freely programmable)

Note:

You can program your personal own interval. For your own interval you can choose between a rest phase that is controlled by heart rate or time.

Please refer to Chapter 3.3.2 "Settings" / "Training" / Interval for more information on interval training.

Time and heart beat range:

Warm-up: can be set freely [optional]

Main part: can be set freely

Cool-down: can be set freely (optional)

4.4.3 OWN (freely programmable)

Training objectives:

You can set your own training freely and define your training objectives yourself.

5. MAIN MENU TIME

Your ONYX PRO has a main menu "time" for all important time functions.

Summary of time functions:

→ Clock
→ Date
→ Stopwatch with 1/10 seconds
→ Countdown timer
→ Alarm

8:00:00 Main menu Time

Press the Navigation button → ENTER to open the "time" menu.

OFF INTS Main nano Time

5. MAIN MENU TIME

Time Clock 13:46

The ONYX PRO shows you the current time.

Please refer to Chapter 3.2 Unit settings for more information "setting" the time in the "Setting unit" menu.

Time 8:88:88 Date 01.01.06

The ONYX PRO shows you the current date.

Please refer to Chapter 3.2 Unit settings for more information "setting" the date in the "Settings main" menu.

8:00:00 Stornatch 0:00:00.

The stopwatch is used to measure time separately from training. To start your stopwatch press → START. Then follow the instructions on the screen.

Note: If the stopwatch or countdown timer is activated in the main menu "Time", these functions continue in the background of sleep mode and the relevant icon is displayed on the screen.

5. MAIN MENU TIME

The countdown timer counts a freely selectable time down to "O" and then issues an acoustic and optical alarm.

To set the countdown timer press the Navigation button → CHANGE. Then follow the instructions on the screen.

You can also use your ONYX PRO as an alarm or reminder. To set the alarm press the Navigation button → CHANGE.

Then follow the instructions on the screen.

To leave the "time" menu press the Navigation button → BACK.

You are now back in the main menu "time".

Time Countdown 0:00:00

Time 8:8:88 Alarm 00:00

8:00 Ran 00:00

8:00 Main noo Time

6. MAIN MENU MEMORY

OFF 8:00-12:00 Main menu Memory

Press the Navigation button → ENTER to open the “memory” menu.

Use the PLUS /MINUS buttons to select the total values and memory 1-7.

6.1 TOTAL VALUES

Helony 88:88 Total values

Press the Navigation button → ENTER to open the total values menu or memory 1-7.

In total values you can see the training units you have completed over various periods of time in a kind of training diary. In this way you can observe the most important training data over a much longer period than in memory 1–7. In contrast to memory 1–7 this memory is not used to precisely analyze an individual training unit but rather to analyze the “training discipline” over a longer period (how regularly have I trained in a certain week or month).

6.1 TOTAL VALUES

Your ONYX PRO saves the most important total values of the training units you have completed over the following periods of time:

→ Per week (up to 12 weeks)
→ Per month (up to 12 months)
→ Since reset

For this the following values are displayed for the desired period of time:

→ Number of training units
→ Total training time
→ Average training time
→ Kcal

Total values 8888 per week

Total values 8888 per month

Total values 88:98: since reset 01.01.06

6.2 MEMORY 1-7

In addition to the total values your ONYX PRO has a very detailed memory for analyzing up to 7 independent training units. There is a difference between overall info and the detailed information on the Warm-up, / Workout, Cool-down training sections.

Depending on the type of training unit completed the ONYX PRO memory is structured differently to provide an ideal analysis of your training. Your most recently saved training unit is always stored in memory 1. After you store 7 exercise units, the last training unit will be deleted to make room for the new.

Memory 98:89 Memory 1 01.01.06

6.2.1 OVERALL INFO / MEMORY 1-7

No matter what training type when saving a training program general overall information that relates to the complete training program (Warm-up, Workout, Cool-down) is recorded.

8:00 8:00 Overall Info

The overall information for a training unit shows the user the following values:

→ Date
→ Start time
→ Total time
→ Average HR
→ Highest HR
→ Kcal

6.2.2 MEMORY GENERAL TRAINING

6.2.2.1 FREE TRAINING

When you have completed general training you can analyze this in detail in your memory.

Choice of 3 training zones or training as per IAT:

→ Overall infos (cf. 6.2.1)
→ % and time in HR zones or over / under IAT
→ Recovery time for HR after interval every 30 seconds as information on ability to recover

6.2.2.2 LAP TRAINING

When you have completed lap training you can analyze this in detail in your memory.

Option of 3 training zones (HZ, FZ, PZ) or training as per IAT:

→ Overall info (cf. 6.2.1)
→ % and times time in HR zones or above /below IAT
→ Results /lap /average lap time /fastest lap over all laps /time/average and highest HR per lap
→ Cool down HR after the interval every 30 sec. as information on ability to recover.

6.2.2.3 MARATHON COMPETITION

When you have completed a marathon competition you can analyse it in detail in your memory. To do so you have to confirm each kilometre in the marathon.

Choice of 3 training zones (HZ, FZ, PZ) or training as per IAT:

→ Overall infos (cf. 6.2.1)
→ % and time in HR zones or over/under IAT
→ Results /km /average time per kilometre / fastest of all KM as well as time /average /maximum HR per km)
→ HR recovery times after the interval every 30 seconds as information on ability to recover.

6.2.2.3 MARATHON COMPETITION

During the analysis, the watch also detects that the last value is just 195 m in length and shows the relevant value for this stretch at the end. For marathon counters the distances 42,195 km, 21,1 km, 10,5 km and 26,2 and 13,1 miles are stored.

6.2.3 MEMORY ENDURANCE TRAINING

When you have completed endurance training you can analyze this in detail in your memory. For endurance training the following values are shown:

→ Overall info (cf. 6.2.1)
→ HR zone and time in HR zone(s)
→ % in HR zone/s

For training programs with warm-up and cool-down the actual times spent in these phases are also shown.

6.2.4 MEMORY INTERVAL TRAINING

When you have completed interval training you can analyze this in detail in your memory.

6.2.4.1 EXTENSIVE INTERVAL TRAINING

For extensive interval training a target HR zone is stipulated for the interval. The recovery phase is controlled by the heart rate, i.e. the following interval only starts when the heart rate has fallen to a particular value.

The following values can be called up in the memory for extensive interval training:

→ Overall info (cf. 6.2.1)
→ Warm-up time
→ Results per interval
→ Info on all intervals

→ HR zone
→ Time in HR zone
→ % in HR zone
→ Rest HR

→ Info on each individual interval:
→ Average HR per interval
→ Rest time
→ Cool-down time

6.2.4.2 INTENSIVE INTERVAL TRAINING

For intensive interval training a target HR zone is stated for the interval phase. The recovery phase is controlled by time. The following interval starts after a fixed time no matter the heart rate.

6.2.4.2 INTENSIVE INTERVAL TRAINING

The following values can then be called up in the memory for extensive interval training:

→ Overall info
→ Warm-up time
→ Info on all intervals (in the training unit):

→ HR zone
→ Time in HR zone
→ % in HR zone
→ Rest time

→ Info on each individual interval:
→ Average HR per interval
→ Rest min HR (this shows how quickly the body has regenerated itself during the recovery phase of the training. This can be an indicator for the ability to recover after the interval phase)
→ Cool-down time

6.2.3.3 OWN INTERVAL

Depending on whether the interval training is controlled by heart rate or time:

→ Controlled by heart rate → the same values as for extensive interval training
→ Controlled by time → the same values as for intensive interval training

7. OTHER INFORMATION

7.1 INFORMATION ON HEART RATE

The heart rate (HR) is stated in beats per minute.

Maximum heart rate

The maximum heart rate (HR max.) is the maximum possible rate at which your heart beats when exploiting your physical performance completely. Your personal HR max. varies with your age, gender, ability to perform, performance related to your type of sport and your physical fitness. We recommend undertaking this test with a doctor and repeating it regularly.

The HR max. is approximated automatically in the ONYX PRO using the following mathematical equation:

Men:

210 - "half age" - (0.11 x personal weight in kg) +4

Women:

210 - "half age" - (0.11 x personal weight in kg)

The right training pulse

The training zone is the range in which the heart rate should beat during effective and targeted training.

Please note that general exercise plans can never address personal issues! Therefore really ideal training can only be designed by a well educated trainer who knows you personally.

7.1 INFORMATION ON HEART RATE

1. HR zone (health zone) - Health:

55-70 % of HR max

Designed for: health for people who are new to training (or starting again) This zone is also called the “fat burning zone” and it trains the aerobic metabolism. More fat than carbohydrate is burned or converted to energy over longer times at lower intensity.

2. HR zone (fitness zone) - fitness:

70-80 % of HR max.

Designed for: fitness at advanced level. You train much more intensively in the fitness zone. Cardiovascular training in this zone is aimed at building basic stamina and thus improving aerobic performance.

3. HR zone (power zone) - performance:

80-100 % of HR max.

Designed for: training for performance-oriented athletes, partially in anaerobic range. Training in the power zone is very intensive and should only be carried out by well trained athletes.

7.2 IAT AND MEASURING LACTATE (advantages, background)

The ONYX PRO gives you the opportunity to enter your lactate values to control your training in a very precise manner via your individual anaerobic threshold IAT. The anaerobic threshold is determined by measuring lactate: several blood samples are taken from the ear in a stepped interval test.

7.2 IAT AND MEASURING LACTATE (advantages, background)

Information on IAT

The anaerobic threshold is very important for training efficiency as important performance parameters can be determined with reference to this value (\% above and below IAT). Depending on the level of load the body takes the energy required from various sources. We can differentiate between three situations relating to the anaerobic threshold:

→ For loads below the anaerobic threshold the energy is primarily provided by converting oxygen, i.e. “aerobically”. It is possible to maintain endurance for a very long time, e.g. for a marathon race.
→ Loads on the anaerobic threshold are relatively high to be maintained over a long period of time (the glycogen reserves are virtually exhausted after 60 to 90 minutes depending on the training stated at high intensity).
→ Loads above the anaerobic threshold are handled primarily by providing energy “anaerobically”. The lactate increases and this can adversely affect performance so that it is only possible to maintain the performance for a short period of time (a few minutes).

Tips for training with the ONYX PRO

General recommendations on combining the available training types are very difficult as a result of individual differences between people who undertake sport. In general we recommend people who are new to sport or starting again to start with regenerative and long endurance training (lower intensity). After a physiological change then medium endurance training should be a fixed element in the training plan of any athlete. The following general recommendation is for athletes who have already trained their endurance at a high basic level (for competitive sport):

→ Once a week, long endurance training (may even be longer, i.e. 90–120 min)
→ Average endurance run (somewhat higher intensity than for long endurance training). We recommend subsequent block training days without a rest day in between.
→ Extensive intervals
→ Intensive intervals
→ Progressive timed runs with increasing intensity. The free training with its three training zones is particularly suited to this: start with 70–80 % of HR max. (2nd HR zone) or 80–95 % IAT and increase the speed successively in to the 3rd HR zone or above 100 % of IAT.

Note: You should give yourself at least one recovery day per week for this.

7.4 FAQ

What happens if I remove the chest belt during training?

The watch will no longer display a signal, the screen will indicate "O" – after a short period of time the ONYX PRO goes into sleep mode.

Do SIGMA heart rate monitors switch off completely?

No – in sleep mode only the time and date are displayed so you can use the heart rate monitor as a normal watch. In this state the ONYX PRO uses only very little power.

Why does the display react slowly or is colored black?

The operating temperature may be too high or low. Your heart rate monitor is designed for temperatures between 0^ C and 55^ C (32 - 131 degrees F).

What should I do if the screen display is weak?

A weak display may be due to weak batteries. You should change them as quickly as possible - battery type CR 2032 (Item No. 00342)

The different volume settings are:

Button tones:

Button tones give the user acoustic feedback each time a button is pressed.

Zone alarm:

The zone alarm is an acoustic signal when the user changes from one training zone to the next.

Training tones:

Training tones always sound when the watch switches from one training phase (e.g. warm-up) to another (e.g. workout).

1 x long:

→ When entering Zone 1
→ always when a recovery pulse is saved (0 sec, 30 sec, 60 sec, ...)

2 x long:

→ When entering Zone 2
→ if there is only one zone, when entering this zone

3 x long:

→ When entering Zone 3

3 x short:

→ If you are below Zone 1
→ above zone 3, if there is only one zone
→ if there is only one zone – when you are below the zone

5 x short:

→ When there is only one zone – when you are above the zone

7.5 BEEP SUMMARY

3 x short in interval:

→ Countdown is complete
→ Alarm

1 x Long - 2 x short - 1 x long - 2 x short - 1 x long:

→ at end of rest
→ transfer from warm - up to main part
→ transfer from main part to cool-down
→ at end of cool-down

1 x short

→ Button beep

7.6 TROUBLESHOOTING

No chest belt was found. Please ensure you have placed the chest belt correctly. Press

→ SYNC to restart synchronisation.

Please refer to chapter 2.4 "Heart rate measurement" for more information.

During synchronisation two or more chest belts were found close by. Move away and press → SYNC again to start synchronisation.

No signal Cheststrae

8:00 8:00 Cheststray Too many

If no heart rate is shown on the display, this may be due to the following reasons:

→ The belt with the heart rate transmitter is not worn correctly.
→ The sensors (electrodes) on the heart rate transmitter are dirty or dry.
→ Transmitter battery (CR 2032) is empty (Item no. 00342).

Before starting to train consult your doctor to avoid risks to your health. This applies in particular if you have cardiovascular problems.

7.7 CHANGING THE BATTERY AND WARRANTY

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Changing the battery

Battery CR 2032 (item no. 00342) is used in the heart rate monitor and chest belt.

Chestbelt:

→ Open the top cover with a coin
→ Pay attention to the polarity!

Heart rate monitor:

→ Open top cover with tool.
→ Pay attention to polarity!

7.7 CHANGING THE BATTERY AND WARRANTY

Waterproofing

The ONYX PRO is waterproof down to 10m.

Do not press any buttons under water.

Warranty

We are liable to our contractual partner for faults as defined by law. Batteries are excluded from the warranty. If you need to use the warranty please contact the dealer where you bought the heart rate monitor or send the monitor with proof of purchase and all accessories with adequate postage to:

SIGMA Elektro GmbH

If your warranty claim is justified we will send you a replacement unit. You only have the right to the current model at the time.

The manufacturer reserves the right to make technical changes.

1. Menu principal Training 117

6.2 Mémoires 1-7 137

6.2.1 Général 138

6.2.2 Mémoire Générale Trainings 138

6.2.3 Mémoire Training d'endurance 140

6.2.4 Mémoire Training à intervalles 140

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MDD Directive NO 69/80/IEC CE/MDD APPROVED TO MEDICAL STANDARDS ISO 12685

Flaming PPE Trapsing Flaming PPE Towers Flaming PPE Balance Flaming PPE Balance

2.2 FONCTIONS DES TOUCHES ET PRINCIPE DE NAVIGATION

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2.4 MESURE DE LA FRÉQUENCE CARDIAQUE

Trainina Endurance

Menovirnc Trainins

Ex.: Training /Endurance :

77% FCmax 150 Teres total 0:00:17

4.2.1 ENTRAÎNEMENT LIBRE

87% 294 87% 214 130 Teres total 0:00:17

8:00:00 Debut cool down?

88:89 Debut cool down?

4.2.3 MARATHON

150 Tenes total 3:48:16

4.3 TRAINING D'ENDURANCE

Trainins 130 Endurance

Interval 88:88 Extensive

Intervale 130 Intensive

Tenes 01:01.06 Date

8:00:00 Menuering Tenes

6. MENU PRINCIPAL MéMOIRE

OFF EN 15 88:88 Menu enino Hémoire

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4.4 Training Ripetuto 179

4.4.1 Estensivo 180

4.4.2 Intensivo 181

4.4.3 Personale 182

CONTENUTO

5. Menu Tempo 183

6. Menu memoria 186

6.1 Valori totali 186

6.2 Memoria 1-7 187

6.2.1 Generale 188

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Cardiofrequenzimetro a codifica digitale ONYX PRO.

→ Precisione ECG

MDD DIRECTIVE NO. 9/19/IEC CE/MDD APPROVED TO MEDICAL STANDARDS ISO 1368E

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OFF 8:00:00 Menuering. Inrestaz.

Trainina 88:88 Resistenza

Trainina 88:88 Riretute

Trainins Libero

77% FCmass. 150 Teno totale 00:00:17

4.2.1 TRAINING LIBERO

87% SAI 130 Teno totale 0:00:17

Partire cool down?

8:00:88 Partire cool down?

4.2.3 MARATONA

Parte principale (Training):

Trainins 8:00:00 Ripetute

4.4 TRAINING RIPETUTO

8:00 in € 8:00 Generale

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MDD Directive NO 69/80/IEC CE/MDD APPROVED TO MEDICAL STANDARDS ISO 1368E

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A. P. M. R

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Username 8888 Sexo nasculino

Austes 88:00 Rearate

3.3 AJUSTES /TRAINING

Trainina 88:88 Intervalo

Men's Training

Parte principal (Training):

Trainina 88:88 Intervalo

4.4 TRAINING INTERVALO

→ Intervalo/Recuperation:

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4.2.1 Vrije training 271

6.2.3 Geheugen conditietraining ("Memory Endurance Training") 290

6.2.4 Geheugen intervaltraining ("Memory Interval Training") 290

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MDD DIVISION NO 93/45/IEC CE/MDD APPROVED TO MEDICAL STANDARDS ISO 73486

66-86 Main menu To pickles ← 66-86 Main menu Door → 66-86 Main menu Beaver's → 66-86 Main menu So Others

2.2 TOETSINDELING EN NAVIGATIEPRINCIPE

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2.4 HARTFREQUENTIEMETING

98:88 Recover. run

Sync. Cheststrae 88:88 Sync ok

OFF 8:00 Main menu Settings

OFF 8:00-8:00 Main menu Settings

Settings 88:88: User

User 98:00 Gender male

3.1 GEBRUIKERSINSTELLINGEN („SETTING USER”)

Settings 8:00:00 User

Settings 88:88 Unit

3.3 TRAININGSINSTELLINGEN („SETTING TRAINING“)

Settings 8:8:80 Trainees

3.3.1 EIGEN CONDITIETRAINING („ENDURANCE TRAINING“)

Trainina Endurance

Trainins 8:00:00 Interval

8:8:88 Main menu Trainins

OFF 8:8:88 Main menu Trainins

107 - 126 0:29:43 125 Total fine 0:00:17

120 Total time 0:20:06

4.1 FUNDAMENTEEL FUNCTIEPRINCIPE

EN DISPLAYAANDUIDING IN HET TRAININGSMENU

Intervaltraining:

Trainina 8:00 Free

77% HPmax 150 Total time 0:00:17

4.2.1 VRIjE TRAINING

87% 87% 1AT 130 Total line 0:00:17

8:00:88 Start cool down?

8:00:88 Start cool down?

4.2.3 MARATHON

15:00 Total time 0:47:13

150 Total line 3:40:16

4.3 CONDITIETRAININGEN („ENDURANCE“)

Trainina 130 Endurance

Endurance 130 Recover. run

Endurance 130 Own

Trainins 88:88 Interval

4.4 INTERVALTRAINING („INTERVAL TRAINING“)

Interval 88:88 Extensive

Duur en HF zone:

→ Warming-up: 10 min op 60–75 % van de HF max. („HR max.”) resp. 80–93 % van de IAT

→ Interval /belasting ("Interval"): 4 min op 85-90 % van de HF max. („HR max.“) resp. 97-107 % van de IAT

Interval 130 Intensive

8:00:00 Main menu Time

OFF INTO 8:00:00 Main nano Time

5. HOOFDMENU TIjD („MAIN MENU TIME“)

Time Clock 13:46

8:00:00 Stornatch 00:00:00

Time 8:88:88 8:88 8:88 00:00

8:88:88 8:88:88 Return 00:00

8:8:88 Main menu Time

6. HOOFDMENU GEHEUGEN („MAIN MENU MEMORY”)

OFF 8:00:00 Main menu Memory

9:30 9:30 Overall Info

→ countdown is afgelopen wekker

1x lang - 2x kort - 1x lang - 2x kort - 1x lang:

CHEST No signal

8:00 8:00 Cheststray Too many

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You can find the CE Declaration under: www.sigmasport.com

Asia, Australia, South America, Africa

10F, No.192, Zhonggong 2 ^nd Rd.,

Xitun Dist., Taichung City 407, Taiwan