644244

Timex W279-Ironman Sleek250 TRAINING TIPS Manual

5
Zoom out
Zoom in
Previous page
1/6
Next page
©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: 991-095731-01 D: 990-095542-01
Printed in China
Back Cover
Timex
®
Ironman
®
SLEEK
™
250-Lap Watch
Training Tips
You can set the SLEEK
™
250 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 burn-
out 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 specifi c
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 sec-
tions are examples only. Consult your doctor before beginning
an exercise program to confi rm 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 al-
lure 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 défi nir l’allure visée
et la montre vous alertera si vous courrez trop rapidement, trop
lentement ou si vous avez la bonne allure.
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 confi gurer 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 spécifi que. Pour vous
entrainer en endurance, par exemple, vous pouvez confi gurer
une séance d’exercice classique d’1 mille : 3 à 6 répétitions
alternées d’une intervalle rapide avec des périodes de récu-
pération 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 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 confi rmer le plan de séances
d’exercice qui vous convient.
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. Cuando está en compe-
tencia, 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 entre-
narse hacia una meta específi ca. Para entrenar por resistencia,
por ejemplo, usted puede establecer 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
confi rmar el plan de ejercicios que es apropiado para usted.
PORTUGUÊS
Dicas para treinamento com o relógio
Timex
®
Ironman
®
SLEEK
™
250 voltas
Você pode confi gurar o relógio SLEEK
™
250 com o ritmo-alvo
para soar claro e audível, deixando você saber quando deve
aumentar ou diminuir a velocidade.
RITMO
Ritmoéonúmerodeminutosquelevaparacorrerumamilha
ou quilômetro. Enquanto estiver treinando, você pode confi gu-
rar um ritmo ligeiramente mais rápido do que o ritmo da sua
corrida para acumular velocidade. Quando você está correndo,
você pode ajustar o seu ritmo para compensar por milhas mais
lentas ou evitar fi car exausto desde o início porque começou
muito rápido.
Utilize a função ritmo-alvo para confi gurar o objetivo do ritmo
e o relógio o alertará se você está correndo demasiado rápido,
demasiado lento ou no ritmo.
TREINAMENTO
Períodos de atividade intensa intercalados com períodos de
atividade mais lenta para recuperação ajudam que você faça
um treinamento mais intenso e por períodos mais longos.
Combinando desta forma atividade aeróbica com anaeróbica
ajuda você a:
• Treinamentos com o objetivo de melhorar a velocidade,
cardiovascular e resistência muscular, limites ou outros
objetivos.
D
C
B
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
990095542-01
DO NOT SCALE DRAWING
Sleek 250 Lap 9 Panel
Quick Start Guide
TIMEX
18.9”
Accordian fold
2.75”
Same material and laminations and print specification as part number 509-095003
4 color /1 color
Part Numbers: 991-095731-01
Regions: U.S. North America
(pick one) International Global
File Name: (b) Sleek250_QSG_EU_5 Panel
Designer(s): MS
Dieline Number: 990095541-01
CSR Number: 2004_PK11
Program Name: Sleek 150 Training Tips
Replaces Part Number:
Release To Production Date: 8/2012
Trim Size: Follow Dieline
Colors used:
4-Color Process
Design Notes:
8.8.12 Revised without Cadence
Mech Release Date: August 2012
Vendor/Contact:
Final Mech Name: 991-095731-01
Final Production Size: follow dieline
File Format: CS5 indd.
Bleed included: Yes
Production Designer: MS
Notes: The pace chart is only needed in
English. No translation required.
Desired Varnish: Match previous
5


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Timex W279-Ironman Sleek250 TRAINING TIPS at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Timex W279-Ironman Sleek250 TRAINING TIPS in the language / languages: English, German, Dutch, French, Spanish as an attachment in your email.

The manual is 2,87 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info