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Table of Contents Introduction......................................................................................................................4 Features.....................................................................................................................................4 Getting Started.................................................................................................................5 Charging the Run Trainer™ 2.0 GPS........................................................
Configuring Settings.......................................................................................................18 Setting the Time and Date.......................................................................................................18 Setting Units.............................................................................................................................19 Setting User Info.................................................................................................
Introduction Congratulations on your purchase of the Timex® Ironman® Run Trainer™ 2.0 GPS. For the latest instructions, please refer to the User Guide listing for Run Trainer 2.0™ at http://www.Timex.com/Manuals. For first use, please follow these six easy steps: 1. Charge the watch 2. Load the latest firmware 3. Configure the settings 4. Acquire the GPS signal 5. Record your workout 6. Review your performance For your convenience, we have posted the TImex® Ironman® Run Trainer™ 2.
Getting Started Charging the Run Trainer™ 2.0 GPS Before you use the watch for the first time, charge the battery for at least 4 hours to insure complete charging. This is confirmed by a flashing battery icon. In order to maximize the rechargeable battery life: • Deplete the battery until the last battery indicator segment disappears and the empty indicator begins to flash.
Basic Operation STOP/Save/ (/STp/Sav) Indiglo® (Indiglo) Menu/Select (Menu/Select) Back/Display (Back/Display) Start/Split/ (/ST/SPL.) Stop/save/ Highlight the previous item in the menu. Stop a workout. Save a stopped workout. Increase the value in a setting screen. Move to the next review screen. Menu/Select Open the main menu. Open a highlighted menu option. Move to the next field in a setting screen. Move to the next lap when reviewing lap details.
Icon Descriptions These icons can appear in the watch screens. Solid: A GPS fix has been obtained. GPS status Flashing: Watch is searching for a GPS fix. g Solid: Heart rate sensor is active and transmitting data. Heart rate sensor status Flashing: Watch is searching for a heart rate sensor. Solid: Foot pod is active and transmitting data. Foot pod status Flashing: Watch is searching for a foot pod. Workout summary In Review screen, indicates a summary entry available for review.
Connecting to a Computer You can connect the watch to a computer to update watch firmware, change watch settings from the computer, and download workout data (see Downloading Workout Data and Reviewing on your Computer) into an online account. Before you connect to a computer, create a free TrainingPeaks™ account and download the Device Agent software for the watch.
Setting up the Optional Foot Pod Positioning the foot pod • Position the foot pod as described in the instructions that came with the foot pod. Pairing the foot pod 1. Make sure you are at least 30 feet away from other foot pods. 2. Turn on the foot pod. 3. From the Settings menu, open Sensors. 4. Set Foot pod to Yes or Cadence. Note: If you set Foot Pod to Yes, the foot pod collects all speed, distance, and cadence data.
Timing Workouts Use the chronograph to time workouts, to display real-time data about a workout in progress, and to save workout data for review. Workouts can also be recorded through the interval Timer – see Training with Intervals. Starting a Workout 1. Press Menu and open Chrono. 2. Select Yes to connect to all sensors that are indicated – those are marked yes in the Sensors menu. 3. Press Start. The chronograph begins timing.
Setting Up the Display 1. From the Settings menu, open Display. 2. Open the CHRONO numbered display to edit. 3. Set Lines for the number of workout data to display. 4. Open a line (Top, Middle, or Bottom). 5. Select the data to display on that line. 6. Repeat steps 4 and 5 for each line. Pausing and Saving a Workout Pausing and restarting • Press Stop to pause timing. • Press Start when the chronograph is stopped to resume timing.
Configuring Hands-Free Settings You can set the chronograph to take a lap/split automatically when you reach a certain lap distance or time. You can also set the chronograph to stop or resume timing automatically when you reach a certain speed. Setting Auto split Turn on auto split to automatically take a lap/split when you reach a certain lap distance or time. 1. From the Settings menu, open Hands Free. 2.
Using the Recovery Timer Heart rate recovery is the difference between your heart rate when working out and your heart rate after a short rest period. A larger difference between your workout heart rate and your heart rate after the rest period indicates quick recovery and therefore better conditioning. The recovery timer measures this difference and reports the result in a popup to help you gauge your cardiovascular health.
setting up an Interval workout 1. From the SETTINGS menu, open INT TIMER. 2. Set up a one-time WARMUP based on Distance or Time that begins your Interval Timer workout. Note: After the Warmup, your workout progresses and repeats based on your Interval settings. 3. Open SET INTERVALS to configure up to 6 linked segments. 4. Open the interval to configure. 5. Select to end the interval after a specified Distance or a specified Time .
Changing Views During an Interval Workout The interval timer has three screens to show real-time workout data. Each screen shows two or three fields. Configure what data displays on each screen from the Settings menu. • While the interval timer is running, press Display to cycle through the screens. • To return to the main menu, press Menu. Note: When you press Display, the watch shows the name of the workout data that appears in each field.
Setting Up the Display 1. From the Settings menu, open Display. 2. Open the INTERVAL numbered display to edit. 3. Set Lines for the number of workout data to display. 4. Open a line (Top, Middle, or Bottom). 5. Select the data to display on that line. 6. Repeat steps 4 and 5 for each line. Skipping an interval • To skip an interval, hold Split. Pausing and Saving an Interval Workout • Press Stop to pause timing. • Press Start when the interval timer is paused to resume timing.
Data displayed in summary Data Description Data Description SPLIT TIME total elapsed time of the Chrono workout Max HR peak heart rate reached during the workout WORKOUT TIME total elapsed time of the Interval workout Zone Time – HR amount of time you spent in your heart rate zone Distance distance run during the workout Recovery difference between your ending HR and recovery HR Avg Pace average minutes per mile/km Avg Cadence average number of footfalls per minute Best Pace least minut
Data displayed in detaiLs screens Data Description Data Description Avg Lap average time of all laps in the workout (Chrono only) Max Spd highest speed achieved during the lap/ interval Best the number and time of the fastest lap (Chrono only) Zone Time – Pace amount of time you spent in your pace zone during the lap/interval Lap duration of the lap (Chrono only) Zone Time – Spd amount of time you spent in your speed zone during the lap/interval Int the duration of the interval (Interval o
Setting the Date and date format 1. Select Set Date, and set the new date. 2. Toggle the Date field between MM-DD-YY and DD.MM.YY format. GPS time • Turn GPS Time On to allow the GPS to automatically update the time during GPS sync. The watch will maintain any offsets to hours and minutes you made in the Set Time menu. Setting Units During first-time setup, you selected the system of measurement in which your data displays.
Configuring Workout Zones You can set up zones for heart rate, speed, pace, and cadence. To do this, input upper and lower limits for these workout data, and the watch will sound an alert when you are outside of this range to prompt you to change your workout behavior to get back in zone. Zones help you train at a specific intensity, which can help you target your workouts for a particular physical quality.
Men Age Light Exercise Weight Management Aerobic Base Optimal Conditioning Elite Athletic Training Maintain a healthy heart and get fit Lose weight and burn fat Increase stamina and aerobic endurance Sustain excellent fitness condition Achieve superb athletic condition 50-60% MHR 60-70% MHR 70-80% MHR 80-90% MHR 90-100% MHR 15 103 123 123 144 144 164 164 185 185 205 20 100 120 120 140 140 160 160 180 180 200 25 98 117 117 137 137 156 156 176 176 195 30 95
The benefits of knowing your cadence Cadence is the number of revolutions your legs make in one minute. Another way to think of cadence is to divide the number of steps you take in one minute in half. A faster cadence is preferred over a slower one because it improves speed, uses less energy to cover a given distance, and helps prevent injury, all because your feet spend less time in contact with the road. Champion runners have an average cadence of 90-94 (180-188 steps per minute).
INDIGLO® Night-Light • Press the Indiglo® button to activate the night-light for a few seconds. • Hold the Indiglo® button until the watch beeps once (about four seconds) to activate Night-Mode™ for about eight hours. While Night-Mode™ is active, press any button to activate the night-light for a few seconds. • Hold the Indiglo® button until the watch beeps twice (about six seconds) to activate Constant On. The night-light stays on for seven to eight hours.
Troubleshooting Problems Connecting to the GPS If you can’t get a GPS fix, try these steps: • Make sure that you are outside. It can be very difficult to acquire a fix indoors. • Move away from buildings and tall trees. Large structures can block the satellite signals. • Stand still. Movement can increase the time it takes for the GPS to acquire a satellite signal.
Warranty and Service Timex International Warranty (U.S. Limited Warranty) Your Timex® Device is warranted against manufacturing defects by Timex for a period of ONE YEAR from the original purchase date. Timex Group USA, Inc. and its worldwide affiliates will honor this International Warranty. Please note that Timex may, at its option, repair your Device by installing new or thoroughly reconditioned and inspected components or replace it with an identical or similar model.
THIS IS YOUR REPAIR COUPON. KEEP IT IN A SAFE PLACE.
Declaration of Conformity Manufacturers Name: Timex Group USA, Inc. Manufacturers Address: 555 Christian Road Middlebury, CT 06762 United States of America declares that the product: Product Name: Timex® Run Trainer™ 2.0 Model Number: M503/M255/M012 conforms to the following specifications: R&TTE: 1999/05/EC Standards: CENELEC EN 55024: Issue:2010/11/01 (M255) CENELEC EN 55022: Issue:2010/12/01 (M255) ETSI EN 301 489-1: Issued:2008/04/01 V1.8.
