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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 calo-
ries, 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 %)

Summary of Contents for Scientific RX109 series

Page 1: ...ight 8 Key lock 8 Handling the product 8 CLOCK Mode 9 Set clock and measurement units 9 Set the alarm 9 Stopwatch 9 Timer 10 Temperature display 10 ALTI BARO Mode 10 Access altimeter options 11 Set cu...

Page 2: ...tch and timer functions Barometer with local and sea pressure readings Weather forecast and temperature readings Altimeter readings up to 9 000 meters 30 000 feet Heart rate monitor that gives pulse r...

Page 3: ...pwatch Timer or decrease value 4 LIGHT KEY Press to activate HIGLO backlight or press and hold to activate key lock 5 FUNC SET Press to enter a sub mode or press and hold to change a value CHEST BELT...

Page 4: ...t HR Hour setting MIN Minute setting DM MD Order for date to be displayed TIME Time zone setting screen SET Displayed when in a setting mode UNIT Set Celsius Fahrenheit for temperature and h p Hg inHg...

Page 5: ...icon LOC Local barometric pressure SEA Sea pressure barometric SPD Shows vertical speed historical or current Graphical display of your bicycle speed Rxxx Receiver Bike Mount low battery Sxxx Speed s...

Page 6: ...n accordingtoyourpreference suchasaltitudeandtime altitude and heart rate or bike speed and altitude etc You may also use the stopwatch or timer countdown facility in combination with other functions...

Page 7: ...e possibility of permanently damaging the watch we strongly recommend that you take your watch to a local retailer or jeweler to have the watch battery replaced To load new batteries in the watch Diag...

Page 8: ...ch between options and to confirm the changes when you are done USE THE HI GLO BACKLIGHT Press light key to turn on the HI GLO backlight on for five seconds Once the light is on press any key to keep...

Page 9: ...hange the rest of the settings in this order minutes year month date or date month display month day time zone 23 hours tempera turedisplay C F measurementunits feet meters and barometric pressure uni...

Page 10: ...yed in CLOCK ALTI BARO CARDIO and BIKE Modes From any of these Modes press SELECT to dis playtheTemperature TheTemperatureshows in either Celsius or Fahrenheit depending on the measurement unit you se...

Page 11: ...cending speeds Current vertical speed Rate of altitude change The altitude is shown it two ways as a numeric value indicating your current altitude and as a bar chart indicating changes in altitude Bo...

Page 12: ...when you breach the limit To end the alert press any button To set the alert limits and activate or deactivate the alert NOTE Diagram Instructions 1 WhileinALTI BAROMode pressSELECT until the SEA sea...

Page 13: ...ile in ALT TIME Mode press FUNC SET to switch between the view options max min altitude total ascending descending altitude and speed In the speed display you can view current speed ascending or desce...

Page 14: ...tch computer will record information as you train for display only This means you can check the information during or after your exercise but there will be no record once you clear the memory in prepa...

Page 15: ...u are recording information again 5 Press MODE to return to the CLOCK display Used watch memory is given as a percentage It is recommended that you download information to your PC and clear all TOUR m...

Page 16: ...maximum and minimum values for the various sub modes i e max heart rate or max altitude etc will remain after all data has been cleared NOTE CARDIO HEART RATE MODE RS109 RP109 ONLY The OUTBREAKER watc...

Page 17: ...reen of this Mode and can also be displayed in a smaller font below the line while in BIKE Mode If you remove the chest belt or the watch is moved too far away from it the signal will be broken The CA...

Page 18: ...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 ac...

Page 19: ...check to make sure the watch is receiving your heart rate signals 3 Select the Training Zone that is most appropriate for your activity refer to previous section 4 Activate the Stopwatch or Timer in C...

Page 20: ...620 miles Total distance travelled Max 99 999 9 km or 620 000 miles Total time spent cycling The BIKE Mode comprises pioneering technology that uses two wireless sensors instead of one The high frequ...

Page 21: ...itch to BIKE Mode 9 Press ST SP to activate signal reception The display shows then changes to 0 once a successful signal is received 10 Ride the bike a short distance to make sure signals are being s...

Page 22: ...a two day hike where only heart rate and altitude are of concern or a day of cycling where only speed and distance are important to you Full details of the watch s memory capacity are given in the TOU...

Page 23: ...ountthewatchonthedockingstation makingsurethe contact points on the station and the watch are aligned The watch should automatically switch to PC Mode Thecadence speedandheartratefunctions will be tem...

Page 24: ...9 Select Format to process the data arrangement 10 Download is now complete Select desired graphical report NOTE EFFECTIVE USE AND RANGE The watch and heart rate chest belt have a maximum transmis si...

Page 25: ...afety precautions when using this product Do not consult the watch while moving or engaging in active sports Doing so may result in a collision that causes personal injury Do not subject the product t...

Page 26: ...pear Set date correctly 9 Cannot be changed when TOUR Mode is operating Altitude reading is strange No altitude alarm Temperature reading is strange No weather reading Wrong unit reading imperial metr...

Page 27: ...ta Rx Cx Sx shown No display No TOUR data stored Strange reading Strange reading continued Rx Sx Cx displayed in BIKE mode Empty memory or used memory unchanged 100 of memory used airplane Time out du...

Page 28: ...lings Distance Cadence Speed Heart Rate Altitude Barometer Temperature BIKE Computer Wheel speed range 255 km hr 158 mile hr Wheel speed resolution 1 km hr 1 mile hr Cadence range 0 255 revolutions pe...

Page 29: ...ndsafely readthese Warnings and the entire user manual before using the product The warnings given here provide important safety information and should be observed at all times Do not attempt to repai...

Page 30: ...urance Date 28 February 2003 ADDITIONAL RESOURCES Visit our website www oregonscientific com to learn more about your OUTBREAKER sports watch and other Oregon Scientific products such as digital camer...

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