1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25
S1
S2
S3
S4
S1
（ST/STP）
S2
（RST/LA P）
S3
（MODE）
S4
（SET/EL）
2.2 Mode Switch
S4
S4
S3
Percentage of
MHR
Exercise Intensity
Exercise Effect Fat and Sugar burnt
＜50%
Rest or moderate
exercise (eg.
walking)
Low calorie
expenditure and
mainly sugar burnt
50%~60%
Jogging. Breathing
is regular.
Warm-up aerobic
exercise; stress
relief
Fat burn t increases
and less sugar burnt
60%~70%
Running at a
comfortable speed.
Br
eathing becomes
deeper. You can
carry on a
conversation.
Cardiovascular
exercise; the speed
you drop back to
after ru nning at a
fast spe ed; weight
loss
Maximum fat burnt
and less sugar
burnt
70%~80%
Running at a
moderate speed.
You can only talk in
short phrases.
Improve aerobic
capacity. The best
zone for improving
cardiovascular and
respiratory systems
Less fat but more
sugar burnt
80%~90% Running at a fast
speed. Breathing
is heavy.
Improve anaerobic
capacity; develop
speed.
Seldom fat but
maximum sugar
burnt
90%~100% Sprinti
ng. Breathing
is labored. Most
people can only stay
in this zone for short
periods.
Improve anaerobic
exercise
performance and
your tolerance;
develop muscles.
Maximum sugar
burnt and almost
no fat burnt
BMI range-kg/m2
Less than 18
Category
Underweight
18.5~24.9
22~24
Over 25
Normal
Fitness
Overweight
402N523R
BMI for adu lts (just a guide):
TABLE OF CONTENT
7.2 Personal Information Setting
8 Alarm Mode
8.1 Alarm ON/OFF
8.2 Alarm Time Setting
9 Countdown Timer Mode
9.1 Countdown Timer Oper ations
9.2 Countdown Timer Setting
10 Appendix
10.1 Relationship between Percentage of MHR and Fat Burnt
10.2 BMI
1. General Description
1.1 Product Overview
1.2 Functions
1.3 Syst em Specifications
2 Operation Guidance
2.1 Button Function Overview
2.2 Mode Switch
2.3 General Functions
2.3.1 Auto-return function
2.3.2 In itial Screen Memory
2.3.3 Item Value Adjustment
3 Time Mode
3.1 View Time
3.2 Hourly Chi
me ON/OFF
3.3 Time and Date Setting
3.3.1 Fi rst Time Zone
3.3.2 Second Time Zone
4 Heart Rate Measurement (HRM) Mode
4.1 HRM Operations
4.2 Exercise Mode
5. Stopwatch Mode
5.1 Stop watch Operations
5.2 Save Lap Data
6 Recall Mode
6.1 Review Data Record
6.2 Delete Data Record
7 Calorie Mode
7.1 Review Calorie Consumption and Fat Burnt
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1. General Description
1.1 Product Overview
This product can test normal person’s heart rate and calculate calorie
consumptions based on pre-set personal informatio n.
Please input your personal information before testing, such as gender, age,
height, weight, resting heart rate (RHR), upper and lower heart rate limits, etc.
If the tes ted heart rate exceeds the heart rate lim it settings, the watch will beep
and the screen will flash to give you audio and visual alert. It will remind you to
adjust exercise intensity to stay in target h
eart rate zone. If you set target calorie
consumption, it can hel p you achieve exe rcise result effectively, since calorie
and fat consumption (KC AL/FAT) during exercise can be figured out according
to teste d heart rate and pre-set personal information.
This product is not only suitab le for professional and amateur sportsman, but
also good for those who want to keep fit throu gh effective exercise.
This product is a monitoring to ol for training and fitness. It must not be used
for precise accurate me dical purposes.
1.2 Functions
This product has the function s of clock, a
larm, countdown timer, stopwatch,
heart rate measurement etc.
Calendar Clock: time (12 / 24 hour format option), date, day of wee k and
calendar (year 2000 ~ 9999).
Alarm: settable to OFF (set as default), ONCE (single alarm), Monday to
Friday, Monday to Saturday, ALL (daily alarm). The alarm will sound for 20
seconds.
Hourly chime: settable to ON/OFF (OFF by default).
Stopwatch of 23h59m59s.
Countdown timer of 23h59m59s.
Dual time: display time in two different time zones.
Personal information setting: ge nder, age, height, weight, resting heart
rate (RHR), upper and lower heart rate lim its, etc.
Heart Rate Measurement (HRM): fing er-touch heart rate measurement.
Measure heart rate and percentage of max imum heart rate (MHR).
Heart Rate Training Zone Alert: If the tested heart rate exceeds the heart rate
limit settings, the watch will beep and the screen will flash to give you audio
and visual alert. It will remind you to adju st exercise intensity to stay in target
heart rate zone.
BMI: calculate Body Mass Index (BMI) according to an individual’s height and
weight.
Record and display exercise data
16 g
roups of exercise data can be recorded, including exercise time, heart
rate and percentage of ma ximum heart rate (MHR).
Calorie: record and display calorie consumption and fat burnt.
EL Backlight
1.3 System Specificat ions
Battery: CR2032 (3V, 210mAh)
Battery life:
2 years (test HR 15 times per day on average with 30 seconds one time;
EL backlight up one time with 3 seconds per day on average; alarm and timer
beep one time respectiv ely per day with 20 seconds one time)
3 years (test HR less; EL backlight up one time with 3 seconds per day on
average; alarm and time r beep one t
ime respectively per day with 20 seconds
one time )
Heart rate testing error: ±2% or ±1bpm , whichever is higher, under norm al
status (not including heart rate abnormalities)
Wa ter Resistance: 10ATM
Working Tem perature: 0℃～50℃
2 Operation Guidance
2.1 Button Function Overview
HRM
Stopwatch
Recall
Calorie
AlarmCountdown TimerTime
Press button S3 to switch mode
2.3 Gene ral Functions
The func tions and operations mentioned in this section are applicable to all
modes.
2.3.1 Auto-return function
Under setting mode (with the digit flashing), if no button operation for two or
three minutes, settings will be saved au tomatically and the watch will exit set ting
mode.
2.3.2 Initial Screen Memory
When ent er Recall, Calorie or Alarm mode, the initial screen displayed is the
screen when exiting Recall, Calorie or Alarm mode last t
ime.
2.3.3 It em Value Adjustment
Under setting mode, press button S1 or S2 to change setting item value.
In most cases, hold S1 or S2 for fast change.
3 Time Mode
3.1 View Time
There are two time zones: first time zone and seco nd time zone. Press S1 to
switch time zones.
First Time Zone
Second Time Zone
S1
S2
3.2 Hour ly Chime ON/OFF
Hourly chime is only available in first time zone. In first time zone, press S2 to
turn ON/ OFF hourly chime. Hour ly chime ON icon:
3.3 Time and Date Setting
3.3.1 First Time Zone
1. In first time zone, press and hold S4 until enter time setting screen with the
digit flashing
.
2. Press S3 to switch among below eight settings:
Second → Minute → Hour → Year → Centennial → Month → Day
→12 / 24 hour format
3. When th e setting item flashes, press S1 or S2 to adjust it as shown in below
form.
Screen
Purpose
Operation
Reset second digit to zero
If the second digit is greater than or
equal to 30, minute digit will increase
by 1;
If the second digit is less than 30,
minute digit remains unchanged.
Press S1
or S2
Adjust minute
Press S1 (+)
or S2 (-)
Press S1 (+)
or S2 (-)
Press S1
or S2
Press S1 (+)
or S2 (-)
Press S1 (+)
or S2 (-)
Press S1 (+)
or S2 (-)
Press S1 (+)
or S2 (-)
Adjust hour
Switching 12/24 hour fo rmat
(12H/24H)
Adjust year
Adjust centennial
Adjust month
Adjust day
4. After setting finished, press S4 to save the settings and exit setting mode.
First Tim e Zone
Hourly Chime ON
Long press S4 for 2 seconds
Settin g Screen
Setting Screen
Second Setting
Minute Setting
S3 S3
S3
S3S3
S3
S3S3
Range: 0~59
Hour Setting
Range: (0~23)/(1~12)
Year Setting
Range：0~99
Centennial Setting
Range: 20~99
Month Se tting
Range: 1~12
Day Sett ing
Range: 1~31
Range: 12/24
Hour Format Setting
3.3.2 Se cond Time Zon e
1. In second time zone, pre ss and hold S4 until enter time setting scr een with the
digit flashing.
2. Press S3 to switch between below two settings:
Minute → Hour
3. After setting finished, press S4 to save the settings and exit setting mode.
Long press S4 for 2 seconds
Setting Screen
Minute Setting Hour Setting
30 minutes increase or decrease at a time
In time mode, if 12-hour format on, it will display PM icon after 11:59.
In second time zone, when setting minute, the minute digit increases or
decreases by 30 at a time.
4 Heart Rate Measurement (HRM) Mode
4.1 HRM Op erations
Press S3 until enter HRM mode. After enter HRM mode, HR measurement
circuit is activated au tomatically. If there is no heart rate signal or heart rate is
inconsistent, the mea surement function will be inactivated automatically after a
certain time to save powe r.
Note:
Press S1 to activate or inactivate the HRM function.
To get your heart rate reading, place the wa tch on your wrist, cover the
2 sensor areas with your fi nger pads and make sure there is enough contact
area. Please contact se nsors with the same strength, relax your arms and
stay sti ll to ensure the accuracy of heart rate reading.
If the temperature is low, please rub your hands to make the m warmer. If the
climat e is dry, please moisten your fingers with water before contact sensors.
Start HR measurement
Measuring HR
HR measurement failure
Heart Rate Displayed
Release fingers
for 32 seconds
S
1
Signal
inconsistent
Press S2 to save HR
Reading & Lap Record
No HR
Signal
4.2 Exercise Mode
In exercise mode, you can know the cumulat ive calorie consumption and fat
burnt for workouts during a period.
Operations for exercise mode:
1. Turn on the stopwatch
2. Enter HRM mode and test heart rate at intervals (referring to Section 4.1 for
test met hod). The longer the interval, the less error the calculation of calorie
consumption and fat burnt. After get your heart rate reading, if you want to save
heart rate reading and current lap record, press S2 to save data.
3. When th e workout finished, pause or stop/reset the stopwatch.
(1) If pau se the s
topwatch, the record of calorie consumption and fat burnt will
be saved. And the calculation will accum ulate when start exercise mode next
time.
(2) If stop/reset the stopwatch, all lap data, heart rate readings, the record of
calorie consumption and fat burnt will be reset and return to zero.
Please input your personal information before starting a workout.
Please refer to Section 7.2 for personal information setting
5. Stopwatch Mode
5.1 Stop watch Operations
Start Pause Restart Pause Re set
Start Save Lap Pause Reset
S1
S1
S1
S2
S1
S1
S1
Press and
hold S2
Press and
hold S2
5.2 Save Lap Data
When reset the stopwa tch, lap data and heart rate data are delet ed.
When reset the stopwatch, the record of calorie consumption and fat burnt will
also ret urn to zero.
16 groups of data can be saved at the most.
When stopwatch is running, if switch to other mode, stopwatc h will still keep
running with “STP” flashing on the top.
6 Recall Mode
If the stopwatch is running, skip Recall Mode when press S3 to switch
modes.
6.1 Review Data Record
In Recall Mode, press S1 to review data record
6.2 Delete Data Record
In R
ecall Mode, press and hold S2 for 2 seconds to delete all data.
Press S2
for 2 seconds
S1
S1
S1
S1
S1
S3 S3
S1 S1
S1
S1
S1
S3S3
S3
S3
S3
S3
S1
S1
S2
Press S2 for 2 seconds
Data deleted
Lap XX
XX indicates
total Laps saved
1 second 1 second
1 second
1 second
Lap01 time Lap02 time
Lap01 time Lap02 time
Total time Total time
from start
from start
HR & percentage of MH R
HR & percent a ge of MHR
7 Calori e Mode
7.1 Review Calorie Consumption and Fat Burnt
1. Press S1 to switch screens among calorie consumption (kcal), fat burnt (kg)
& fat burnt (lbs).
2. Press and hold S2 to display BMI.
The data in calorie mode is relevant to the stopwatch and heart rate date.
Please refer to Section 4.2.
Calorie consumption
Fat burnt (kg)
Fat burnt (lbs)
Press and
hold S2
Release S2
BMI
7.2 Personal Information Setting
1. In Calorie Mode, press and hold S4 until enter personal in formation setting
mode with letters flashing on the screen.
2. Press S3 to switch among below settings:
F/M→ AGE → KG → HG→ TG → EM → HI → Lo
3. Press S1 to advance digit and hold the button for fast advance. Press S2 to
decrease digit and hold the button for fast decrease. When setting gender,
either S1 or S2 can be presse d to switch between F/M (female or male).
4. After setting finished, press S4 to save the settings and exit setting mode.
Gender Setting Age Sett ing Weight Setting
Male (M) or Female (F)
Range: 10~99 Range: 20~199 kg
Lower Heart Rate Limit
Height Setting
Range: 20~100 Range: 30~260 cm
Upper Heart Rate Limit
Resting Heart Rate Setting
Target Calorie
Consumption Setting
Range: 100~220 Range: 40~100 Range: 10~9990 kcal
The unit of weight is the same as that of fat burnt. If the unit for fat burnt is
KG, then the unit for weight is also KG. If the unit for fat burnt is LBS, then the
unit for weight is also LBS. Default unit is KG.
The watch won’t calculate yo ur upper and lower heart rate limits. Please
c
onsult your doctor or set the limits accor ding to previous workout.
If the tested heart rate exceeds the limit sett ings, the watch will beep and
the screen will flash to gi ve you audio and vi sual alert.
When the stopwatch is running, perso nal information setting is not allowed.
8 Alarm Mode
8.1 Alarm ON/OFF
Press S1 to switch alarm frequency in the followi ng sequence:
OFF → ONCE → MO~Fr → MO~SA→ ALL
Alarm Of f Once
Monday to Friday
Monday to Saturday
Everyday
8.2 Alarm Time Setting
1. In alarm mode, press and hold S4 until ente r the setting mode with the digit
flashing.
2. Press S3 to switch between hour and minute setting.
3. Press S1 to advance digit and hold the button for fast advance. Pre ss S2 to
decrease digit and hold the button for fast decrease.
4. After setting finished, press S4 to save the settings and exit setting mode.
Long press S4
for 2 seconds
Long press S4
for 2 seconds
Setting Mode
Hour Setting
S3
S4
S4
S3 S3
S3
9 Countdown Timer Mod e
9.1 Countdown Timer Operations
S1 S1 S1 S1 S2
Start Pause
Restart
Pause
Reset
When countdown is finished, the countdown time will automatically restore to
the last setting. Press any button to stop the alarm.
When countdown timer is running, if sw itch to other mode, countdown will stil l
keep running with “TMR” flashing on the top.
9.2 Countdown Timer Setting
1. In countdown timer mode, press and hold S4 until enter the settin g mode with
the digit flashing.
2. Press S3 to switch among hour/minute/second setting.
3. Press S1 to advance digit and hold the button for fa st advance. Press S2 to
decrease digit and hold the button for fast decrease.
4. Af
ter setting finished, press S4 to save the settin gs and exit setting mode.
Second Setting Minute Setting Hour Setting
Settin g Mode
10 Appendix
10.1 Relationship between Pe rcentage of MHR and Fat Bu rnt
Generally, individual heart rate varies person to person. The minimal heart
rate for a normal person is resting heart rate (RHR), which is about a person's
heart rate in the morning : awake but still lying down with no physic al exertion.
The maxi mal safe heart rate for an individual is ma ximum heart rate (MHR),
which is based on one’s age. Perc entage of MHR relates to one’s MHR.
The higher the percentage of MHR, the more calories consumed. Those
calories are from sugar and fat. The relationship between percentag
e of MHR
and calorie consumption is shown in below form.
10.2 BMI
The body mass index (BMI) is a statistical measure of body weight based on a
person's weight and height. BMI provides a reliable indicator of body fatness for
most people, which allows for the comparison of individuals of different heights
in terms of their weight. BMI is widely used to identify weight prob lems within a
population, usually whether indivi duals are normal, overweight or obese.
However, please remember that BMI is only a guide and other issues such as
body type and shape have a bearing as well. Therefore, it do
es not accurately
apply to juveniles, athletes, elderl y populations, pregnant women or thos e who
are doing weight training. If you think yo ur BMI is incorrect, please consult your
doctor and do body fat test.
When the alarm rings, press any button to stop the alarm.
Minute Setting
Buttons Functions
Start / st op stopwatch and countdown timer; activate
or inactivate the HRM fun ction;
Under setting mode, adv ance the digit and hold the
button for fast advance.
Save or delete lap data;
Reset the countdown timer to the last setting;
Under setting mode, dec rease the digit a
nd hold the
button for fast decrease.
Under non-setting mode, switch among different modes;
Under setting mode, swi tch target setting ite ms.
Under non-setting mode, light up the bac klight;
Under non-setting mode, press and hold S4 for 2 seconds
to enter setting mode;
Under setting mode, pre ss S4 to save new settings and
exit setting mode.
Place the watch on your
wrist and then press
button S3 (mode) to
switch to HRM mode.
Cover the 2 sensor areas
with your finger pads and
make sure there is enough
contact area.
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