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

USER MANUAL Onyx Fit SIGMA

4.1 Freies Training 18

1. Foreword and package contents 38

2. Basic operation principle 39

2.1 Function summary (tree diagram) 39

2.2 Key occupancy and navigation principle 41

2.3 Fixing the chest belt /

attaching the handlebar holder 42

2.4 Measuring the heartbeat 43

3. Settings before the first training

3.3 Setting Training 49

4. Main menu Training 50

6.2.3 Memory Lap Training 61

7.5 Changing the battery /waterproofing

and warranty 6738 www.sigmasport.com

1. FOREWORD AND PACKAGE CONTENTS

Heart rate monitor ONYX FIT. k ECG-accurate kManufactured based on medical standards Handlebar holder to use the ONYX FIT on the bike with an O ring. Congratulations on choosing a heart rate monitor from SIGMA SPORT

. Your new ONYX FIT will be a faithful companion for sport and leisure for many years to come. The ONYX FIT 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 FIT. Chest belt with digitally coded radio transmission.39

The 4 main menus of the ONYX FIT Your ONYX FIT is classified into 4 main menus – “Training”, “Time”, “Memory” and “Setting”. The symbol and description on the screen indicates where you are in the main menu. Use the PLUS /MINUS buttons to change between the individual main menus. The ONYX FIT uses three menu levels. When navigating through the menus and sub-menus of the ONYX FIT the user can always refer to the tree diagram in Chapter 2.1 “Function summary”. The menu navigation on the ONYX FIT 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 button functions for the two upper buttons are shown in the navigation level in order to: k Move to the next deeper level (ENTER) k Go back to the next higher level (BACK/OFF)

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. k Start training (START) k End training (END) k Save training (SAVE) k 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

Connect the transmitter with the elastic belt.43

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. Assemble the handlebar holder. Then fix the handlebar holder with the O ring and close the wristband. When you are not training your ONYX FIT 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.

Synchronisation of Watch and Chestbelt Your ONYX FIT is equipped with a digitally coded chest belt that enables you to have interference free training. To activate your ONYX FIT 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. You can enter another word with up to 8 characters under the ONYX FIT font (my name function). Please refer to

Before starting to train you have to synchronize the chest belt with the watch once. Select any training and press the Navigation button k ENTER. The synchronization starts automatically and takes just a few seconds. After successful synchronization your ONYX FIT gives a short confirmation with “Sync ok”. Note: If you do not see this indication on your watch synchronization has already been completed successfully. After your ONYX FIT has successfully synchro- nized with your chest belt you can start training by pressing k START. Note: please refer to Chapter 7.4 “Trouble- shooting” for possible problems with synchro- nization.46 www.sigmasport.com

2.4 MEASURING THE HEARTBEAT

To switch off your ONYX FIT you have to be in the Main Menu. Press the Navigation button k OFF to activate sleep mode. Your ONYX FIT is again in sleep mode and can be worn as an everyday watch. Switch off ONYX FIT The ONYX FIT switches itself off automatically after 5 minutes if no training is undertaken. You can also turn your watch to sleep mode manually at any time. 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 k ENTER to open the Setting menu. The Setting “main menu” is sub-divided into user, unit and training settings (Setting /User, Setting /Unit, Setting /Training). Switch between these options by pressing the PLUS /MINUS buttons. Open the relevant menu with the Navigation button k ENTER. Now various setting values are displayed in each menu. Change the setting value using the Navigation button k 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 k SAVE. Note: The ONYX FIT has an additional memory so that the personal settings in your ONYX FIT are retained when you change the battery. In Setting “User” enter in succession your gender, birthday and weight. Your maximum heart frequency is calculated by the following equations.

Male: 210 - (1/2 age) - (0.11 x weight in kg) + 4 Female: 210 - (1/2 age) - (0.11 x 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” and “Lap Training”. For the training program 1 training zone can be set individually and separately from the HR max. 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.

HR zone: k approx. 55–70 % of HR max. Recovery training, training the metabolism, weight loss.

HR zone: k approx. 70–80 % of HR max. Heart-circulation training to improve aerobic performance.

HR zone: k 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 k CHANGE.49

The setting “Unit” menu provides the language (D, GB /USA, F, ES, IT), date, clock (12 /24 h mode) and various volume settings. Please refer to Chapter 7.3 “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 you can personalize the ONYX FIT using the my name function. In sleep mode the watch displays the name or any font of up to 8 characters in length. You can set up a training program in your ONYX FIT. This training program by default has a warm-up, work out with a settable training zone and a cool-down period. In the settings menu you can manually 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 “0” the training starts immediately with the workout and ends afterwards.

Your ONYX FIT is equipped with a total of 3 different training types and a Fitness Test. Training type summary: k 1 free training with 3 HR zones k 1 lap training with 3 HR zones/ k 1 training program with 1 HR zone k 1 fitness test Press the Navigation button k ENTER to open the main menu “Training”. Using the PLUS /MINUS buttons you can choose between the free training, lap training, training program and fitness test. If, for example, you want to carry out free training press the Navigation button k ENTER. After you have successfully synchronized your ONYX FIT with your chest belt you can start your training by pressing k START. In the upper area of the screen you can find all the information on your three target zones. You will see your current heart rate in the middle.51

In the lower area you can call up the following values during training depending on the training type: k Total time k Average HR k Highest HR k Kcal k Clock For free training and lap training there are 3 target zones available. The training zones are based on the following objectives:

training zone k Approx. 55–70 % of HR max. Regeneration training, training the metabolism. More fat than carbohydrate is burned at low intensity for longer periods.

training zone k Approx. 70–80 % of HR max. Heart circulation training to improve the aerobic performance.

training zone k 80–100 % of HR max. Performance oriented competition training Pressing the PLUS /MINUS buttons during training enables you to switch between the training values.52 www.sigmasport.com

Time and HR zone: k Training time unlimited k 3 HR zones calculated automatically from HR max. or freely programmed In the upper range of the display you will find all the information on your 3 target zones as well as the current percentage of your heart rate compared with HR max. 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 FIT. YES: save Cool-down HR for 3 min NO: do not save Cool-down HR Time and HR zone: k 50 laps with max. 9 hours per lap. k 3 HR zones calculated automatically or freely selectable from HR max. Press the Navigation button k NEXT to start the next lap.

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 also find all the information on your 3 target zones related to your maximum heart rate (HR max.). To start a new lap press the Navigation button k NEXT again. After ending the training lap you can save your Cool-down HR every 30 seconds for a period of 3 min on the ONYX FIT. YES: Cool-down HR is saved for 3 min NO: Cool-down HR is not saved Time and HR zone: k Warm-up: can be set freely (optional) kMain part: can be set freely kCool-down: can be set freely (optional) Note: For this training session you can freely select the desired time and HR zone in the Setting /training menu. This enables the user to implement a training program as required.

With your ONYX FIT you can find out your personal Fitness-level. You can check your fitness-progress regularly. Press k ENTER to select FIT TEST. Press k START to start the test. Start with a 5 minute Warm-up.55

After the Warm-up start GO with the navigation- button k YES. Go 1.6 km (or 1 mile). This distance corres- pondant 4 laps around a track. After you finished 1.6 km, press FINISH. Your ONYX FIT has a main menu “Time”, for all important time functions. Summary of time functions: k Clock k Date k Stopwatch with 1/10 seconds k Countdown timer k Alarm

The following results will appear: k Fitness-level k estimated VO

Press the Navigation button k ENTER to open the “Time” menu. The ONYX FIT shows you the current time. Please refer to Chapter 3.2 “Unit settings” for more information setting the time in the Setting unit menu. The ONYX FIT shows you the current date. Please refer to Chapter 3.2 “Unit settings” for more information setting the date in the Setting main menu. The stopwatch is used to measure time separately from training. To start your stop- watch press k START. Then follow the instruc- tions on the screen.57

The countdown timer counts a freely selectable time down to “0” and then issues an acoustic and optical alarm. To set the countdown timer press the Navi- gation button k CHANGE. 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. You can also use your ONYX FIT as an alarm or reminder. To set the alarm press the Navigation button k CHANGE. Then follow the instructions on the screen. To leave the time menu press the Navigation button k BACK.58 www.sigmasport.com

Press the Navigation button k 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 like 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?). Your ONYX FIT saves the most important total values of the training units you have completed over the following periods of time: k Per week (up to 12 weeks) k Per month (up to 12 months) k Since reset For this the following values are displayed for the desired period of time: k Number of training units k Total training time k Average training time k Kcal60 www.sigmasport.com

In addition to the total values your ONYX FIT 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 com- pleted, the ONYX FIT memory is structured differently to provide an ideal analysis of your training. Your most recently saved training unit is always stored in memory 1 and once 7 training units are stored the oldest training unit is deleted. No matter what the training type when saving a training program general overall information that relates to the complete training program (Warm-up, Workout, Cool-down) is recorded.

The overall information for a training unit shows the user the following values: k Date k Start time k Total time k Average HR k Highest HR k Kcal61

When you have completed “free training” you can analyze this in detail in your memory. k Overall info k % and time in HR zones k Recovery time for HR after 30 second intervals for details on your ability to recover. When you have completed “lap training” you can analyze this in detail in your memory. k Overall info k % and time in HR zones k Results /lap: average lap time /fastest lap over all laps /time, average and highest HR per lap k Cool down time for HR after 30 second intervals for details on your ability to recover.

6.2.3 MEMORY LAP TRAINING

When you have completed “endurance training” you can analyze it in detail in your memory. For endurance training the following values are shown: k Overall info (cf. 6.2.1) k HR zone and time in HR zone(s) k % in HR zone(s) For training types with warm-up and cool-down the times actually spent in these phases are also shown.

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 FIT 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 move during effective and targeted training. Please always note that general exercise can never address personal issues! Therefore really ideal training can only be designed by a well educated trainer who personally knows the athlete.

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. That is why it is recommended to train at this intensity > 40 min to reduce weight.

HR zone (fitness zone) – fitness: 70–80 % of HR max. Designed for: fitness at advanced level. You already train more intensively in the fitness zone. Training in this zone strengthens basic endurance.

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. What happens if I remove the chest belt during training? The watch will no longer display a signal, the screen will indicate “0” – after a short period of time the ONYX FIT goes into sleep mode (stopwatch does not operate).

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 FIT uses only very little power. Why does the display react slowly or is coloured black? The operating temperature may be too high or low. Your heart rate monitor is designed for temperatures between 0 °C and 55 °C (32–140 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)65

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: k When entering Zone 1 k always when a recovery pulse is saved (0 sec, 30 sec, 60 sec, …) 2 x long: k When entering Zone 2 k if there is only one zone, when entering this zone 3 x long: k When entering Zone 3 3 x short: k If you are below Zone 1 k above zone 3 k if there is only one zone, when you are below the zone 5 x short: k When there is only one zone, when you are above the zone66 www.sigmasport.com

3 x short in interval: k Countdown is complete k Alarm 1 x Long – 2 x short – 1 x long – 2 x short – 1 x long: k at end of rest k transfer from warm-up to main part k transfer from main part to cool-down k at end of cool-down 1 x short: k Button beep No chest belt was found. Please ensure you have placed the chest belt correctly. Press SYNC to restart synchronization. Please refer to chapter 2.4 “Heart rate measurement” for more information.

During synchronization two or more chest belts were found close by. Move away and press SYNC again to start synchronization.67

Important note If no heart rate is shown on the display, this may be due to the following reasons: k The belt with the heart rate transmitter is not worn correctly. k The sensors (electrodes) on the heart rate transmitter are dirty or dry. k Interference from electrical sources (high voltage lines, railways etc.). k Transmitter battery (CR 2032) is dead (Item no. 00342). Before starting to train, consult your doctor to avoid risks to your health. This applies in particular if you have cardio-vascular problems. Changing the battery Battery CR 2032 (Item no. 00342) is used in the heart rate monitor and chest belt. Chestbelt: k Open the top cover with a coin k Pay attention to the polarity! Heart rate monitor: k Open top cover with tool. k Pay attention to polarity!

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 Dr.-Julius-Leber-Straße 15 D-67433 Neustadt/Weinstraße Tel. + 49 (0) 63 21-9120-118 E-mail: service@sigmasport.com 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. Waterproofing The ONYX FIT is waterproof down to 10 m. Do not press any buttons under water.69 GB70 www.sigmasport.com CONTENU

4. Menu training 118

4. Menú training 152

6.2.2 Geheugen vrije training 197

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