Mio zone plus User Manual

USER'S GUIDE
zone plus
�
• obtain your ECG accurate heart rate without a chest strap
• set and monitor your average heart rate and target
zone for effective cardio training
• take your cardio workout to the next level with
the 16 lap interval timers
B. MODES OF OPERATION
Press MODE to move to the next mode.
TIME & DATE
• Displays time and date
ALARM
• Set alarm
MODE
press
OPTION
Warning: This watch is a monitoring tool for training and
fitness. Before beginning any exercise program, please consult
your doctor to establish your individual upper and lower heart
rate limits, as well as the exercise frequency and workout
duration appropriate for your age and current fitness level.
D. SET TIME
• In Clock Mode, press and hold SET button for 2 seconds
until "hold" message disappears.
• Release SET button and press set to change between 24
and 12 hour options.
• Press MODE button to select and advance to hour digit setting.
• Press SET button to adjust hour digit (hold button for
fast advance).
• Press MODE button to select and advance to minute set-
ting. Repeat process for minute setting.
Note: 12 hour clock will display American calendar format of
month/date. 24 hour clock will display European calendar
format of date/month.
• Press MODE button to select and advance to Date setting.
• Press SET button to change year (hold button for fast advance).
• Press MODE button to select and advance to month setting.
• Press SET button to adjust day (hold button for fast advance).
• Press MODE button to select and exit.
E. SET ALARM
• In Clock Mode, press OPTION button to select Alarm.
• Press and hold SET button for 2 seconds until "hold"
message disappears.
• Press SET button to change between on and off options.
• To turn off, press MODE button when "off" appears. To
exit to Clock Mode, press MODE button twice and OPTION
button once.
• To turn on without changing alarm setting, press MODE
button when "on" appears. To exit to Clock Mode, press
MODE button twice and OPTION button once.
A. MIO ZONE PLUS AT-A-GLANCE
��������
������
���������������
�����������������
��������������
��������
AVERAGE HEART RATE
• Displays your average heart rate
during workout (stopwatch must be
running)
MAX. HEART RATE
• Displays your maximum heart rate
during workout
press
press
OPTION
• To change alarm setting, press OPTION button to cycle through
to select specific weekday or "all." Alarm will sound on specified
day (MO on) or everyday (ALL on). Press MODE button to select
and advance to time setting.
• To set time, press SET button to adjust hour digit (hold for fast
advance). Press MODE button to select and advance to minute
setting. Repeat process for minute setting.
• To exit to Clock Mode, press OPTION button once.
F. AUDIBLE SIGNAL
To turn on or off beeper, press and hold MODE button for 2
seconds. Beeper icon displays when beeper is on.
G. HEART RATE FUNCTIONS
FINGER SENSE HEART RATE DETECTION
There are two sensors on the face of the watch. To measure
your heart rate, place your finger pads on each, pressing gently.
"HR" appears at upper left, your heart rate in beats per minute
below and the estimated percentage of maximum heart rate in
the upper right. (See section on Average Heart Rate Mode to set
maximum heart rate.) Release your fingers and Mio ZONE PLUS
will return to the previous mode.
HEART RATE TRAINING ZONE
To personalize a safe and effective workout, you can set your
own training zone limits.
Note: To decrease values when entering personal information
keep scrolling up until the maximum value changes over to the
lowest value.
��������
������
���������
�����
���������������
STOPWATCH
COUNTDOWN TIMER
LAP TIMER
press
MODE
press
OPTION
press
OPTION
������������������������������������������������������
������������������������������������������������������������
�������������������������������������������������
����������
���������������������
�������������������
�������������������
�����������������
�������
����������������
�������������
�����
�������������
����������������
�����������������������
��������������������������
�������������������
���������
������
C. TAKE YOUR HEART RATE
• Place index finger (pad not tip)
down on LOWER MIO button &
rest middle finger (pad not tip)
on UPPER MIO sensor.
• Place thumb on watch buckle
for support.
• Press down with index finger pad
until heart icon flashes.
• Wait for heart rate readout (5–7
seconds). Mio will beep to let you
know that the reading is ready.
Heart rate appears in beats per
minute (BPM).
The small digits at the right display the percentage of
your current heart rate to your maximum heart rate
(up to 99%). Mio calculates this percentage using your
personal data. A maximum heart rate is an estimate
with a variability of up to 15 BPM.
STEP 1:
Use the following Heart Rate Zone chart to select the
zone you wish to exercise in. You should consult a medical
professional when selecting a training zone, especially if you
have a heart condition.
Heart Rate Zone % of Maximum heart rate
Health Zone
Brisk walking; improves health, but not necessarily
fitness (ie strength/endurance); good for warm up and
cool down sessions; helpful for many patients with heart
disease, obesity and arthritis; breathing is comfortable,
talking is easy.
Conditioning Zone
Slow jogging; suitable for beginners and warm ups; longer
sessions required to burn fat and lose weight; breathing
more noticeable, but conversation still fairly easy.
Aerobic Fitness Zone
Easy running; increases fitness, improves strength and
endurance; burns both fat and carbohydrates equally;
breathing becomes harder, but conversation still possible.
Anaerobic Power Zone
Fast running; shorter (1 hour) sessions for athletic training
to increase performance; heavier breathing.
Competitive Training Zone
All-out running; short bursts used in interval training
by athletes and in sprint activity in most sports; quite
heavy breathing.
���������
������
����
������
��������
��������
����
���������
�����
���������������
50-60%
60-70%
70-80%
80-90%
90-100%