Sigma ONYX PRO - Heart Rate Monitors Quick Start Guide

Starting the ONYX PRO

1. Your ONYX PRO is switched off.
2. To activate your ONYX PRO, hold down any button for 2 seconds.
3. You can change between the menus by pressing the plus and minus buttons.
4. To open a menu item, press on of the two (top) navi- gation buttons.
5. The current button allocation now appears in the top part of the display.
6. Press again to open a menu for example. If you know the time, simply do a quick double click.

Button allocation for languages

In order to change the language using a code, the ONYX PRO must be in sleep mode!

• English
  Press 2, 4 and 3 simultaneously.
• French
  Press 1, 4 and 3 simultaneously.
• Italian
  Press 1, 2 and 3 simultaneously.
• Spanish
  Press 1, 2 and 4 simultaneously.

Summary of display layout

1. Time format
   In 12-hour mode you can see whether the time shows morning (AM) or afternoon (PM).
2. Alarm
   The alarm symbol shows you that the alarm function is activated.
3. Stop watch
   If the stop watch symbol can be seen, the stop watch is running.
4. Countdown
   If the countdown symbol can be seen, the time period set by you is counting backwards to zero.
5. Menu indication
   This indication bar shows you what point you are at in the respective menu.

Button allocation

Display lighting

Activating /deactivate the light
Press the plus and minus buttons simultaneously.
Use the light as sparingly as possible, as the battery is used up much faster when the backlight is switched on.

ONYX PRO menu tree

Tips on training with the ONYX PRO

In the "Setting /User" menu, the HR max is calculated from your age, weight and gender. The HR max forms the basis for deter- mining the upper and lower limits for the 3 training zones. The following 3 training zones are available to you under the menu heading "Training /General" when doing "Free Training", "Lap Training" and "Marathon Training".

Training zones according to HR max

• 1st HR zone (Fat burning zone) - Health: 50–70% of HR max
  Designed for: health for people new to training (or starting again). This zone is also called the "fat burning zone" and it trains the aero bic metabolism. More fat than carbohydrate is burned or converted to energy over a longer time and at lower intensity.

• 2nd HR zone (Fitness zone) - Fitness: 70–80% of HR max
  Designed for: fitness at advanced level. You train much more inten- sively in the fitness zone. Cardiovascular training in this zone is aimed at building basic stamina and thus improving aerobic perfor- mance.

• 3rd HR zone (Power zone) - Performance: 80–100% of HR max
  Designed for: training for performance-oriented sportspeople, parti- ally in anaerobic range. Training in the power zone is very intensive and should only be carried out by well trained sportspeople.

Training zones according to IAT

IAT
Ambitious, competitive athletes have the opportunity with the ONYX PRO to programme in their individual anaerobic threshold = IAT. The intensity is shown during training as a % value below or above the IAT. The condition for this very precise method of determining the training zones and performance is a lactate measurement.

Pre-programmed types of training

In the menu heading "Training /Endurance", your ONYX PRO is equipped with 4 different types of endurance training. The types of endurance training with a training zone vary in their length and intensity. Their objectives in detail are as follows:

TRAINING ENDURANCE

1. Recovery run
   Time and pulse range:

• Workout: 30 min at 50–70% of HR max or 70–80% of IAT
  Training objectives:
  Active recovery training after hard competitions or preparing for the season. Promotes the removal of metabolic final products after pre- vious training units and trains the metabolism. Training programme is suitable for those who are new to training or starting again.

2. Long
   Time and pulse range:

• Workout: 60 min at 50–70% of HR max or 70–80% of 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 O₂ intake and CO₂ output by incre- asing blood volume and density of capillaries in the lungs and tissues. Improves the VO₂max (maximum oxygen intake capacity)

3. Medium
   Time and pulse range:

• Warm up: 5 min at 50–70% of HR max or 70–80% of IAT
• Workout: 50 min at 70–80% of HR max or 80–93% of IAT
• Cool down: 5 min at 50–70% of HR max or 70–80% of IAT
  Training objectives:
  Basic training, used generally to improve overall endurance perfor- mance (aerobic condition). Increases competition speed as the VO₂ max. can be exploited over a longer period. Increases the beating volu- me of the heart (i.e. increases the quantity of blood that can be pum- ped by one heart beat). Increases the number of mitochondria (cell's power plant) k improved provision of energy. Improved O₂ intake and CO₂ output by increasing blood volume and density of capillaries in the lungs and tissues.

TRAINING INTERVAL

1. Extensive
   Time and pulse range:

• Warm up: 10 min at 60–75% of HR max or 80–93% of IAT
• Interval / Workout (Interval): 4 min at 85–90% of HR max or 97–107% of IAT
• Interval / Rest: controlled by HR, i.e. when the HR has fallen by up to 70% of HF max or 80% of IAT, the next workout phase begins.
• Cool down: 10 min at 60–7 5% of HR max or 80–93% of IAT
  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 is not strictly assigned for interval training as a result of the high intensity of this kind of training. But in general terms it can be said that for extensive interval training a trai- ning stimulus is achieved after 5 intervals. That is why a beep sounds after 5 intervals when doing extensive training.

2. Intensive
   Time and pulse range:

• Warm up: 10 min. at 60–75% of HR max. or 80–93% of IAT
• Interval / Workout: 1 min with at least 90% of HR max or 107% of IAT
• Interval / Rest: 30 sec. (time controlled), i.e. the next work out phase starts after 30 sec. irrespective of how far your HR has dropped.
• Cool down: 10 min at 60–75% of HR max or 80–93% of IAT
  Training objectives:
  Improved 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 is not strictly assigned for intensive in- terval training as a result of the high intensity of this kind of training. But in general terms it can be said that for intensive interval training a training stimulus is achieved after 8 intervals. That is why a beep sounds after 8 intervals when doing intensive training.

3. Own
   You can programme your own personal interval training (Own Inter- val). For your own interval training you can choose between a rest phase that is controlled by heart rate or time.

ONYX training information

Due to individual differences between people that do sport, combina- tions of the available types of training are very difficult. As a rule, it is recommended that beginners and those starting again begin with the regeneration and long endurance types of training (low intensity). Once the body has adjusted, a medium type of endurance training should become a part of the training plan for any endurance sports- person. For those sportspeople who are already used to endurance training and have a high basic level (aimed at competitive sport), the following general recommendation can be given:

• "Long" endurance training once a week (can also possibly be made longer, i.e. 90–20 min)
• Medium endurance run (somewhat higher intensity than for "long" endurance training). Consecutive block training days without a rest day in between are recommended in this case.
• Extensive intervals (at least 5 intervals)
• Intensive intervals (at least 8 intervals)

Progressive timed runs with increasing intensity.
"Free Training" with its different training zones is:
Particularly suited to this: start at 70–80% of HR max (2nd HR zone) or 80–95% of IAT and gradually increase the speed up to the 3rd HR zone or above 100% of IAT.

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