EN
18
The calculation for determining your upper and lower heart rate
limits is as follows.
Once you know your maximum heart range, you can set the 5
Training Zones (described below) with the PC software (refer
to the online help). With the OUTBREAKER watch, you can
directly set your upper and lower limits for Training Zone 5, and
can set an alarm to sound whenever you exceed the limits for
the selected Training Zone.
Warning:
The heart rate limits for Training Zones 1 – 4 are
based on the profile for a 20-year-old young man. If you do not
meet this profile, we HIGHLY RECOMMEND that you either set
the limits for Training Zones 1 – 4 using the PC software, or
follow the steps below to set the limits for Training Zone 5.
The recommended Training Zones are as follows:
High-altitude activities may elevate your maximum heart
rate.
You can override the zone preference by adjusting the
value through the PC (all zones), or by manually adjusting
Zone 5.
SET UPPER AND LOWER HEART RATE LIMITS
FOR TRAINING ZONE 5
1. Press
MODE
to access the CARDIO
(heart rate) Mode.
2. Press
to switch to the
AL (Alarm) setting.
3. Press and hold
FUNC/SET
for two
seconds. The zone number will flash
at the bottom of the screen. The upper limit is shown above
the line in larger font, and the lower limit is below. (You may
adjust the value for upper and lower rate limits in Zones 1-
4 by using the PC software. Otherwise pressing ST/SP/- will
simply activate or deactivate the preset alarm).
4. Press
or
ST/SP/-
to switch to Zone 5.
5. Press
FUNC/SET
again to display the SET screen
NOTE
Sex
Maximum Heart
Lower limit
Upper limit
Range (MHR)
Men 220 – age = MHR
Women 230 – age = MHR
Zone
MHR range
Description
(min – max %)
1
50 – 60%
Moderate Activity
– This low-intensity zone is good for warm-
ups, cool downs, and activities such as brisk walking. It is also
good for beginners and those who want to strengthen their
cardiovascular systems.
2
60 – 70%
Weight Management
– Up to 85% of calories burned in this
zone are from fat cells. Moderate exercises such as light
jogging or swimming are good for this zone.
3
70 – 80%
Aerobic Zone
– Increases strength and endurance. It works
within the body’s oxygen intake capability, burns more calories,
and can be maintained for a long period of time.
4
80 – 90%
Anaerobic Zone
– Generates speed and power. It works at
or above the body’s oxygen intake capability, builds muscle,
and cannot be maintained for a long period of time.
5
90 – 100%
Red Line Zone
– This high-intensity zone can only be
maintained in short bursts or intervals, as it pushes your
muscles and cardiovascular system beyond their capacity.
NOTE
MHR x (lower training zone %) MHR x (upper training zone %)
RX109-English.P65
2004.9.2, 3:08 PM
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