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Timex Ironman SLEEK 250-LAP User manual

Timex®Ironman®SLEEK™250-Lap Watch
Training Tips
You can set the SLEEK™250 with the target pacer to give
clear audible alerts that let you know when to speed up
or slow down.
PACE
Pace is the number of minutes it takes you to run one
mile or kilometer. While training, you can set a pace
slightly faster than your race pace to build speed. When
you are racing, you can adjust your pace to make up for
slow miles or avoid burnout from starting out too fast.
Use the Target pacer feature to set a pace goal, and the
watch will alert you if you’re running too fast, too slow
or on pace.
Pace Reference Chart
TARGET PACE Mile Time
Mile
Time
KM
Time
5K 10K Half
Marathon
Marathon
5:00 3:06 0:15:32 0:31:04 1:05:33 2:11:05
5:30 3:25 0:17:05 0:34:10 1:12:06 2:24:11
6:00 3:43 0:18:38 0:37:17 1:18:39 2:37:17
6:30 4:02 0:20:11 0:40:24 1:25:12 2:50:23
7:00 4:20 0:21:44 0:43:30 1:31:45 3:03:29
7:30 4:39 0:23:17 0:46:36 1:38:18 3:16:35
8:00 4:58 0:24:50 0:49:42 1:44:51 3:29:41
8:30 5:16 0:26:23 0:52:48 1:51:24 3:42:47
9:00 5:35 0:27:56 0:55:54 1:57:57 3:55:53
9:30 5:54 0:29:29 0:59:00 2:04:30 4:08:59
10:00 6:12 0:31:02 1:02:06 2:11:03 4:22:05
11:00 6:50 0:34:08 1:08:18 2:24:09 4:48:17
12:00 7:27 0:37:14 1:14:30 2:37:15 5:14:29
13:00 8:04 0:40:20 1:20:42 2:50:21 5:40:41
14:00 8:41 0:43:26 1:26:54 3:03:27 6:06:53
INTERVAL TRAINING
Intense periods of activity interspersed with recovery
periods of slower activity help you train more intensely
and for longer periods. Combining aerobic and anaerobic
activity in this way helps you:
• Target workouts for improving speed, cardiovascular
and muscular endurance, threshold, or other goal.
• Speedupyourbody’sprocessingoflacticacid
• Reducetheriskofinjury
You can set up 2 separate interval workouts, each with
up to 8 intervals.
You should set up these interval workouts to train for a
specific goal. To train for endurance, for example, you
might set up a classic 1-mile repeat workout: 3 to 6
repetitions of one fast interval interspersed with 1-minute
recovery periods.
Or, to train for speed, you might run sets of 4 x 400m,
using all 8 intervals in the workout: 4 repetitions
consisting of fast intervals (at slightly more than your
race pace), each followed by a 2-minute recovery period.
NOTE: Times, speeds, and workouts described in the
prior sections are examples only. Consult your doctor
before beginning an exercise program to confirm a
workout plan that is right for you.
FRANÇAIS
Montre Timex®Ironman®SLEEK™
250-tours Conseils d’exercice
Il est possible de régler la montre SLEEK™250 avec
le moniteur d’allure pour donner des alertes sonores
distinctes pour indiquer quand accélérer ou ralentir.
ALLURE
L’allure est le nombre de minutes nécessaire pour courir
une mille ou un kilomètre. En exercice, vous pouvez
régler une allure légèrement plus rapide que votre allure
de course pour gagner en vitesse. Pendant une course,
vous pouvez ajuster votre allure pour rattraper les milles/
kilomètres plus lent(e)s ou éviter l’épuisement pour avoir
commencer trop rapidement.
Utilisez la fonction Moniteur d’Allure pour définir l’allure
visée et la montre vous alertera si vous courrez trop
rapidement, trop lentement ou si vous avez la bonne
allure.
©2012 Timex Group USA, Inc. TIMEX, INDIGLO, SLEEK
and TRAIN SMARTER are trademarks of Timex Group B.V.
and its subsidiaries. IRONMAN and MDOT are registered
trademarks of World Triathlon Corporation. Used here by
permission. 2004 PK11
P: 991-095730-01 D: 990-095541-01
Printed in China
Back Cover
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THE INFORMATION CONTAINED IN THIS
DRAWING IS THE SOLE PROPERTY OF
<INSERT COMPANY NAME HERE>. ANY
REPRODUCTION IN PART OR AS A WHOLE
WITHOUT THE WRITTEN PERMISSION OF
<INSERT COMPANY NAME HERE> IS
PROHIBITED.
PROPRIETARY AND CONFIDENTIAL
NEXT ASSY
USED ON
APPLICATION
DIMENSIONS ARE IN INCHES
TOLERANCES:
FRACTIONAL
ANGULAR: MACH
BEND
TWO PLACE DECIMAL
THREE PLACE DECIMAL
INTERPRET GEOMETRIC
TOLERANCING PER:
MATERIAL
FINISH
DRAWN
CHECKED
ENG APPR.
MFG APPR.
Q.A.
COMMENTS:
DATE
NAME
TITLE:
SIZE
B
DWG. NO.
REV
WEIGHT:
SCALE: 1:1
UNLESS OTHERWISE SPECIFIED:
SHEET 1 OF 1
990095541-01
DO NOT SCALE DRAWING
Sleek 250 Lap 5 Panel
Quick Start Guide
TIMEX
10.5”
Accordian fold
2.75”
Same material and laminations and print specification as part number 509-095003
4 color /1 color
Cuando está en competencia, puede hacer millas de
ajuste lentas o evitar quemarse por comenzar muy
rápido.
Use la función regulador de paso para establecer una
meta de ritmo, y el reloj le alertará si va corriendo muy
rápido, muy despacio o al ritmo.
ENTRENAMIENTO CON INTERVALOS
Intensos períodos de actividad intercalados con
períodos de recuperación de actividad más lenta, le
ayudarán a entrenarse con más intensidad y durante
más tiempo. Combinando actividad aeróbica y
anaeróbica de este modo le ayuda a:
• Proponerse los ejercicios para mejorar la velocidad,
resistencia muscular y cardiovascular, puesta a punto
u otra meta.
• Acelerarelprocesamientocorporaldelácidoláctico.
• Reducirelriesgodelesión.
Se puede programar hasta 2 ejercicios interválicos
separados, cada uno compuesto de hasta 8 intervalos.
Usted debe programar estos ejercicios interválicos para
entrenarse hacia una meta específica. Para entrenar
por resistencia, por ejemplo, usted puede establecer
rapides (légèrement plus rapides que votre allure de
course), chacune suivie d’une période de récupération
de 2 minutes.
REMARQUE : Les temps, vitesse et séances
d’exercices décrits dans la section précédente servent
seulement d’exemple. Consultez votre médecin avant de
commencer un programme d’exercice pour confirmer le
plan de séances d’exercice qui vous convient.
©2012 Timex Group USA, Inc. TIMEX, INDIGLO, SLEEK, TRAIN
SMARTER et INDIGLO sont des marques déposées de Timex Group
B.V. et de ses filiales. IRONMAN et MDOT sont des marques déposées
de World Triathlon Corporation. Utilisées avec une permission.
ESPAÑOL
Consejos de entrenamiento del reloj
Timex®Ironman®SLEEK™de 250 vueltas
Puede programar el reloj SLEEK™250 con el marcador
de ritmo previsto a dar alertas sonoras que le avisarán
cuándo acelerar o frenar.
PASO
Paso o ritmo es el número de minutos que usted se
demora en correr una milla o un kilómetro. Mientras se
entrena, se puede establecer un paso algo más rápido
que su ritmo de competencia para ganar velocidad.
ENTRAÎNEMENT PAR INTERVALLES
Des périodes d’activité intense alternées de périodes
de récupération d’activité plus lente vous aident à vous
entrainer plus intensément et pour des périodes plus
longues. Combiner une activité aérobique et anaérobique
de cette façon vous aide à :
• Cibler les séances d’exercice pour améliorer la
vitesse, l’endurance cardiovasculaire et musculaire,
seuil de vitesse et autres objectifs.
• Accélérerl’assimilationlactiquedevotrecorps
• Réduirelesrisquesdeblessures
Vous pouvez configurer 2 séances d’exercice par
intervalles distinctes, chacune avec jusqu’à 8 intervalles.
Ces séances d’exercice par intervalles doivent être
utilisées pour vous entrainer pour un objectif spécifique.
Pour vous entrainer en endurance, par exemple, vous
pouvez configurer une séance d’exercice classique d’1
mille : 3 à 6 répétitions alternées d’une intervalle rapide
avec des périodes de récupération d’1 minute.
Ou, pour vous entrainer en vitesse, vous pouvez courir
4 x 400 m, en utilisant 8 intervalles dans la séance
d’exercice : 4 répétitions consistant en des intervalles
Front Cover
TRAINING
TIPS
SLEEK®250-LAP
un ejercicio de una milla clásica repetitivo: de 3 a 6
repeticiones de un intervalo rápido intercalado con
períodos de recuperación de 1 minuto.
O, para entrenarse por velocidad, usted puede correr
series de 4 x 400m, usando todos los 8 intervalos en
el ejercicio: 4 repeticiones consistentes de intervalos
rápidos (o algo más que su ritmo de competencia),
cada uno seguidos por períodos de 2 minutos de
recuperación.
NOTA: Tiempos, velocidades y ejercicios descritos
en las secciones anteriores son ejemplos solamente.
Consulte con su médico antes de empezar un programa
de ejercicios y para confirmar el plan de ejercicios que
es apropiado para usted.
©2012 Timex Group USA, Inc. TIMEX, INDIGLO, SLEEK e TRAIN
SMARTER son marcas registradas de Timex Group B.V. y sus afiliados.
IRONMAN y MDOT son marcas registradas de World Triathlon
Corporation. Usadas aquí con permiso.
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A
A
B
C
D
1
2
3
4
5
6
7
8
8
7
6
5
4
3
2
1
THE INFORMATION CONTAINED IN THIS
DRAWING IS THE SOLE PROPERTY OF
<INSERT COMPANY NAME HERE>. ANY
REPRODUCTION IN PART OR AS A WHOLE
WITHOUT THE WRITTEN PERMISSION OF
<INSERT COMPANY NAME HERE> IS
PROHIBITED.
PROPRIETARY AND CONFIDENTIAL
NEXT ASSY
USED ON
APPLICATION
DIMENSIONS ARE IN INCHES
TOLERANCES:
FRACTIONAL
ANGULAR: MACH
BEND
TWO PLACE DECIMAL
THREE PLACE DECIMAL
INTERPRET GEOMETRIC
TOLERANCING PER:
MATERIAL
FINISH
DRAWN
CHECKED
ENG APPR.
MFG APPR.
Q.A.
COMMENTS:
DATE
NAME
TITLE:
SIZE
B
DWG. NO.
REV
WEIGHT:
SCALE: 1:1
UNLESS OTHERWISE SPECIFIED:
SHEET 1 OF 1
990095541-01
DO NOT SCALE DRAWING
Sleek 250 Lap 5 Panel
Quick Start Guide
TIMEX
10.5”
Accordian fold
2.75”
Same material and laminations and print specification as part number 509-095003
4 color /1 color

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