Bedienungsanleitung Oregon Scientific RX 109 series (Seite 18 von 30) (Englisch)

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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 SELECT/+ 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 SELECT/+ 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 %)

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