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Finally, INT 4 is a cool down between repetitions and at the end of the workout. In addition, you set the repetitions to 2, which allows you to repeat this workout sequence twice for a strong one-hour interval workout routine. Interval Time Heart Rate Zone INT 1 00:05:00 NONE INT 2 00:18:00 ZONE 3 INT 3 00:05:00 ZONE 5 INT 4 00:05:00 ZONE 1 30 31 2. Press STOP/RESET/SET until TIMER SET then SET briefly appear on the display followed by the timer with the hours value flashing. 3. Press START/SPLIT (+) to increase or toggle the values or HEART RATE (-) to decrease or toggle the value. This applies for hours, minutes, seconds, end action, and halfway alert. NOTE: The end action setting allows you to choose how the timer operates at the completion of a timing countdown. Options include STOP, REPEAT, or CHRONO. If you choose CHRONO, the watch automatically switches to Chrono Mode at the end of the countdown (if the chronograph is off and reset to zero) and begins operating the chronograph. NOTE: To quickly change the value being set, press and hold START/SPLIT (+) or HEART Rate (-). 4. Press MODE (NEXT) to move to the next value for hours, minutes, seconds, end action, and halfway alert. 5. Press STOP/RESET/SET (DONE) to save your changes and exit the setting process. To Operate the Timer 1. Press and hold STOP/RESET/SET to clear data from any previous use of the timer (if necessary). You cannot start another countdown without resetting the timer. Timer Timer Mode allows you to set a fixed time from which the watch counts down to zero (i.e., 10, 9, 8, ...). In addition you can set the watch to repeat, stop or switch to Chrono Mode at the end of the countdown (if the chronograph is off and cleared) and alert you when you are halfway through a timing sequence. NOTE: You can press any button in Timer Mode to silence the alert that sounds when the timer reaches zero. To Set the Timer 1. Press MODE until TIMER appears. START/SPLIT Press to begin timing, continue timing after a pause, or increase or toggle a setting item. STOP/RESET/SET Press to start or complete the setting process, pause or stop the timer, or clear data. HEART RATE Press to switch display views or decrease or toggle a setting item. MODE Press to move to the next mode, digit, setting option, or group. INDIGLO® BUTTON Press to light the watch, activate/de-activate the Night- Mode® feature. 32 33 Timer Mode Notes & Tips You can press MODE within Timer Mode to switch the display to another mode without disrupting the operation of the timer. The hourglass H will continue to display to indicate the timer is operating. When you use the halfway alert the watch will beep when you have reached the halfway point of the set countdown time. With the timer running along with the Heart Rate Sensor, you can change the Timer Mode display by pressing HEART RATE. Choose from: 1. Heart Rate/Countdown Time; 2. Countdown Time/Heart Rate; 3. Heart Rate only; or 4. Countdown Time (and a repeat number if set to REPEAT). 2. Press START/SPLIT to start the timer countdown. The hourglass icon H will appear on the display. 3. Pause the countdown by pressing STOP/RESET/SET. 4. Resume the countdown by pressing START/SPLIT again or reset the timer by pressing and holding STOP/RESET/SET again until the words HOLD TO RESET briefly appear on the display followed by the original countdown time. 5. When the timer reaches the halfway point (if HALFWAY ALERT is set) a brief chime will sound. 6. When the timer reaches zero, an alert will sound. Press any button to silence the alert. 7. The timer will stop after the alert if set to STOP; or The timer will begin another countdown if set to REPEAT and continue until you press STOP/RESET/SET. The display will show REP and a number (for example, REP 2). REP indicates the timer is repeating and the number indicates how many times the timer has cycled through the repeat countdown. You will also see the repeating hourglass icon I, indicating the timer is set to repeat.; or The timer will switch to Chrono Mode if the chronograph is off and cleared. You will see the stopwatch icon W indicating the timer will switch modes at the end of the countdown and the hourglass icon H indicating the timer is operating. NOTE: While running the chronograph, the recovery heart rate timer will begin automatically after pressing STOP/RESET/SET if the watch is receiving data from the Heart Rate Sensor. Without a current heart rate or if the starting heart rate is lower than the ending heart rate, the display will read NO REC at the end of the recovery countdown. The results of automatic recovery can be viewed in Review Mode. To Manually Determine a Recovery Heart Rate You can also manually initiate a recovery heart rate at any time. NOTE: When you initiate a manual recovery, this information is not stored for viewing in Review Mode. 1. Press MODE until RECOVERY appears. 2. Press STOP/RESET/SET to clear the last heart rate recovery reading, if 35 Timer Mode Example...

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