FINIS tempo trainer pro Assembly instructions

Tempo Trainer Pro
Instructions & Training Tips
Support information, workout suggestions,
and drills can be found at FINISinc.com

Get to know your Tempo Trainer Pro
Device Layout
2
Button
[A]
Button
[B]
Button
[C]
LCD
Disp ay
Back C ip
Attachment

What is it?
The Tempo Trainer Pro is an electronic training
device that transmits an audible beep to help
you develop a consistent pace and tempo. The
device is also floatable so that it is not easily
lost in a pool, lake, or ocean.
Wearing the Tempo Trainer Pro
The Tempo Trainer Pro can be worn underneath
a swim cap or goggle strap, or can be attached
to a bicycle helmet, baseball cap or active wear
for cross training. The c ip attachment is only to
be used when clipping the Tempo Trainer Pro to
hats or clothing. Do not use the c ip attachment
whi e swimming.
Operation
To turn the unit ON, press and hold button
[B] button for (one) second
To turn the unit OFF, hold down both
buttons [B] and [C] at the same time
To scroll the setting UP, press button [B].
Hold down button [B] to make the time
scroll faster.
To scroll the time DOWN, press button [C].
Hold down button [C] to make the time
scroll faster.
Hold down button [A] to switch modes
To conserve battery life, the device will
automatically shut down after 3 (three)
hours of continuous operation with no
button push activity
3

Using the Three Modes
Mode 1
Primarily for monitoring and setting your stroke
rate or tempo
Set the Tempo Trainer Pro to beep every
XX:XX seconds
Time ranges from 00:20 (0.2 seconds) to
99:99 (99.99 seconds), scrolling by
hundredths of a second
Gives a SINGLE audible beep
The colon [ ] in the middle does not flash
Mode 2
Primarily for monitoring and setting pace times
for laps, distance or intervals.
Set the Tempo Trainer Pro to beep every
XX minutes and XX seconds.
Time ranges from 00:01 ( second) to
9:59 (9 minutes, 59 seconds), scrolling by
seconds
Gives a TRIPLE audible beep
The colon [ ] in the middle flashes
Tip: Look at the colon [ ] in the middle of the
display to determine which mode you are in.
:
:
4
:

Mode 3
Similar to Mode , this mode is primarily for
monitoring and setting your stroke rate or
tempo. However the Mode 3 setting is in
“strokes per minute”.
Set the Tempo Trainer Pro to beep in
strokes/strides per minute
The interval ranges from 10 to 300, where
values 0- 20 scroll by single integers,
and values 20-300 scroll by units of 5
Gives a SINGLE audible beep
The colon will not be displayed
Tip: If you were to set Mode 3 at a value of “75”,
then the Tempo Trainer Pro will beep evenly at a
rate of 75 times per minute (beeps every 0.80
seconds).
Switching Between Modes
When the device is initially turned ON, the LCD
will display the current mode and then beep at
the pre-set interval.
To switch between the three modes:
) Press and hold button [A] for 2 seconds
2) After 2 seconds, the device will display the
next mode number
(continued on next page…)
5

(continued from previous page…)
3) Release and the LCD will show the setting
for the selected mode
4) The modes will cycle through in the order
they are named:
oMode
oMode 2
oMode 3
Tip: If you want to go from Mode 2 to Mode ,
first press and hold button [A] for 2-seconds to
get to mode 3. Then press and hold button [A]
again for 2 seconds to cycle back to Mode .
Synching a Mode
To “synch” a mode simply means to re-start the
current interval setting that the Tempo Trainer
Pro beeps at.
To synch, press and release button [A] at
any time
Upon release, the unit will automatically
give the appropriate beep (single beep in
Modes and 3, triple beep in Mode 2)
The device will proceed to beep at the set
interval of the current mode
6

Why wou d you Synch a Mode?
Many athletes typically synch Mode or 2 to a
pace clock or watch to help get live pacing
feedback during a workout.
For example, if the Tempo Trainer Pro is set to
00: 4 in Mode 2 ( 4 seconds), you can press and
release button [A] at any point. Doing so will
cause the device to give a triple beep, and the
4-second interval will be reset and started
again from the time you pressed button [A].
Rep acing the Battery
The Tempo Trainer Pro comes with a CR1620 3V
battery already included with each unit. A small
battery compartment on the back of the device
allows you to replace the button battery once it
has been exhausted. Do not try and open up any
other part of the Tempo Trainer Pro as the
housing has been ultrasonically sealed for
waterproofness.
1) Make sure the device is powered OFF
before rep acing the battery
2) Use a small coin and twist the battery
compartment counter-clockwise to open
3) Wedge the small battery out and replace
with a CR1620 3V Lithium button cell
battery
7

4) Replace the lid and twist clockwise to
securely close so that water does not get
inside
5) Do not over twist and use care to not
damage the o-ring seal around the battery
compartment
Back View
8
Battery
Compartment
C
AUTION
:
Make sure the device is powered
OFF before replacing the battery. Otherwise,
the device may malfunction
.

Training Suggestions
Getting Started
The purpose of the Tempo Trainer Pro is to help
you find the optimum combination of Distance-
per-Stroke (DPS) and stroke rate. Start with the
outer parameters of each and work your way in.
) x 25 Freestyle, with the Tempo Trainer
Pro set at 0.40 seconds in Mode . This
means that every four tenths of a second,
your hand will hit the water. For most
people this will be a high turn-over.
2) x 25 Freestyle, set at 0.80 seconds. You
will be amazed at how much slower and
longer eight tenths of a second will feel.
Reach and rotate with good DPS.
3) Now that you have established both ends
of the spectrum, you will want to find that
ideal setting where you are most efficient
4) x 25 Freestyle, set at 0.42 seconds
5) x 25 Freestyle, set at 0.78 seconds
6) x 25 Freestyle, set at 0.44 seconds
7) x 25 Freestyle, set at 0.76 seconds
8) Continue the pattern of adding and
subtracting 2 one-hundredths of a second
per 25 repeat
9) At some setting you will find the perfect
combination of stroke rate and DPS that
will elevate the quality of your swimming.
This setting should also be your fastest 25.
9

Stroke Rate Swim Set Examp e
5 rounds of (4 x 50’s) on a moderate interval
) Round : Set the Tempo Trainer Pro in
Mode or 3 at your ideal stroke rate. Swim
the 4 x 50’s at 80% percent effort. Note
your average time per 50.
2) Round 2: Keep the same Tempo Trainer
Pro setting and increase the effort level to
85%. Improve your average time from
Round .
3) Round 3: Same setting, and increase the
effort level to 90%. Improve your average
time from Round 2.
4) Round 4: Same setting, and increase the
effort level to 95%. Improve your average
time from Round 3.
5) Round 5: Same setting, and increase the
effort level to 00%. Improve your average
time from Round 4.
Tip: Because your stroke rate is constant, the
only ways to improve your time each round are
to increase DPS, to kick harder, or to have
better push-offs and turns.
10

Setting the Tempo Trainer Pro for Pacing
Take advantage of Mode 2 and set the Tempo
Trainer Pro for longer goal pacing.
If you have a goal pace time of minute per 00,
then you can set the Tempo Trainer Pro to triple
beep every minute. Or, breaking it down further,
you can set the device to triple beep every 5
seconds so that you can hear if you are ahead or
behind your goal pace at every 25 distance.
Pacing Swim Set Examp e
6 x 00’s on a short-rest interval
) Set the Tempo Trainer Pro in Mode 2 at
your ideal pacing setting per 25. So if your
goal pace is :08 per 00 distance, set the
Tempo Trainer Pro at 0: 7. The device will
triple beep every 7 seconds, which
corresponds with your 25 split times.
2) Before starting each 00, press button [A]
to synch the Tempo Trainer Pro to your
send-off. You will hear a triple beep and
you should immediately start your swim.
3) Descend your time on each of the 00’s.
Getting faster from -6.
Tip: At every 25, listen to hear if you are ahead
or behind your goal pace.
11

Stroke Rate Charts
These charts are helpful in providing swimmers
and coaches instant guidelines for stroke rates
of every event. For additional information visit
FINISinc.com or pick up a copy of “Swimming
Fast” by Ernie Maglischo.
“One job of the coach is to help athletes find
the optimum combination of stroke rate and
stroke length that will allow them to swim at
some desired speed with the least energy
expenditure. Nevertheless, the range of
difference is small enough to allow us to make
generalizations concerning the best rates for
each event.”
- Ernie Maglischo & Spot
Author of “Swimming Fast”
Chart 1 - (page 3)
The range of stroke rates for elite male and
female swimmers in each competitive event.
(Olympic Games, Atlanta’96 and World
Championships, Perth ‘98)
Chart 2 - (pages 4- 6)
Conversion chart between Mode 3 (stroke rate)
and Mode (timed beep). A “cycle” is one
complete revolution of both the left and right
arm.
12

CHART 1
Mode 3
Setting
Strokes / Min
Mode 1
Setting
Sec / Stroke
Women
50 Free 60 - 65 .46 - .50
00 Free 53 - 56 .54 - .57
200 Free 48 - 54 .56 - .63
400/500 Free 42 - 55 .55 - .7
800/ 000 Free 44 - 54 .56 - .68
00 Back 50 - 56 .54 - .60
200 Back 40 - 42 .7 - .75
00 Breast 47 - 53 . 3 - .28
200 Breast 34 - 45 .33 - .76
00 Fly 52 - 56 .07 - . 5
200 Fly 45 - 54 . - .33
Men
50 Free 56 - 67 .45 - .54
00 Free 50 - 56 .60 - .54
200 Free 43 - 5 .59 - .70
400/500 Free 38 - 46 .65 - .79
500/ 650 Free 39 - 43 .70 - .77
00 Back 48 - 53 .63 - .57
200 Back 42 - 44 .68 - .7
00 Breast 52 - 55 .08 - . 5
200 Breast 38 - 42 .43 - .58
00 Fly 52 - 56 .07 - . 5
200 Fly 45 – 54 . – .33
13

CHART 2 - CONVERSION TABLE
Mode 3
Setting
Strokes / Min
Mode 1
Setting
Sec / Cycle
Mode 1
Setting
Sec / Stroke
20 3.00 .50
2 2.86 .43
22 2.73 .36
23 2.6 .30
24 2.50 .25
25 2.40 .20
26 2.3 . 5
27 2.22 .
28 2. 4 .07
29 2.07 .03
30 2.00 .00
3 .94 0.97
32 .88 0.94
33 .82 0.9
34 .76 0.88
35 .7 0.86
36 .67 0.83
37 .62 0.8
38 .58 0.79
39 .54 0.77
40 .50 0.75
4 .46 0.73
14

CHART 2 - CONVERSION TABLE
Mode 3
Setting
Strokes / Min
Mode 1
Setting
Sec / Cycle
Mode 1
Setting
Sec / Stroke
42 .43 0.7
43 .40 0.70
44 .36 0.68
45 .33 0.67
46 .30 0.65
47 .28 0.64
48 .25 0.63
49 .22 0.6
50 .20 0.60
5 . 8 0.59
52 . 5 0.58
53 . 3 0.57
54 . 0.56
55 .09 0.55
56 .07 0.54
57 .05 0.53
58 .03 0.52
59 .02 0.5
60 .00 0.50
6 0.98 0.49
62 0.97 0.48
63 0.95 0.48
15

CHART 2 - CONVERSION TABLE
Mode 3
Setting
Strokes / Min
Mode 1
Setting
Sec / Cycle
Mode 1
Setting
Sec / Stroke
64 0.94 0.47
65 0.92 0.46
66 0.9 0.45
67 0.90 0.45
68 0.88 0.44
69 0.87 0.43
70 0.86 0.43
7 0.85 0.42
72 0.83 0.42
73 0.82 0.4
74 0.8 0.4
75 0.80 0.40
Care
Rinse the Tempo Trainer Pro in fresh water after
use. Wipe clean. Store indoors in a dry environment.
CAUTION
Keep the Tempo Trainer Pro out of reach of children.
Certain parts may create choking hazards.
All users of this product assume risk resulting from
its use. Whether proximate or remote, there may be
a risk of injury. Neither manufacturer nor seller of
this product assumes any liability.
If new to an exercise program, consult a physician
for precautions before using.
Web: FINISinc.com/support Phone: 888-333-4647
©20 FINIS, inc. All rights reserved
16
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