How to Program a Watch for Run/Walk Interval Training

This tutorial will help you choose a Timex Ironman watch and program it for run/walk intervals.

Difficulty: Easy

Instructions

Things You'll Need:

• Timex Ironman watch with interval timer

1. 
   INTTMR indicates 'interval timer mode'

   The first step is to make sure your Timex Ironman watch has the 'interval timer' option.
   
   At first, I thought 'two-mode timer' meant it had a dual timer option. I even called Timex technical support for clarification. I finally realized 'two-mode' referred to the fact you could toggle the timer between 'stop' and 'repeat' mode. In order to do the run/walk intervals, you need a 'dual-interval timer' or '9 interval timer' (For some reason, Timex believes in having one timer, 2 timers or 9?).
   
   You can tell if a Timex Ironman watch has multiple interval timers by pressing the MODE button in the lower left three times. The first time you press it, it will go into 'chronograph' mode and the second time you press it, it will go into regular 'timer' mode. If you get an 'INTTMR' mode when you hit the MODE/NEXT button three times, then your watch has at least 2 interval timers (or maybe 9).

2. For this tutorial, we will be setting the watch to 10:1 intervals.
   
   Make sure your Timex Ironman watch display is on the current time. Go to the multiple interval timer by pressing the 'mode' button in the lower left three times. It will say 'INTTMR' and then it will go to the 'INT 1' screen.

3. When you are at the 'INT 1' screen, hold down the upper right SET/RECALL button. 'TIMER SET' will flash by briefly to indicate you are now in the timer set mode. The '1' will flash to indicate which interval you are setting. You can toggle back and forth between interval 1 and 2 (or 1-9) using the bottom center START/SPLIT button.

4. 
   Interval 1 is set to 10 minutes

   We will start with interval 1 so if it doesn't have INT 1, hit the START/SPLIT button until it does.
   
   Next, hit the lower left MODE/NEXT button. The first click will take you to the hour. You can adjust the time up and down using the bottom center START/SPLIT and lower right STOP/RESET buttons. For this example, we will not change the hour so hit the MODE/NEXT button again to go to minutes. Here, we want to set it to 10 so use the center START/SPLIT and lower right STOP/RESET buttons to increase or decrease the minutes to 10. When you hit MODE/NEXT again, it takes you to seconds. Leave seconds at 00.
   
   You've now successfully set interval 1 to 10 minutes.

5. 
   Toggle to 'REPEAT' AT END

   Hit MODE/NEXT once more and it will take you to a screen that says either 'STOP' or 'REPEAT' AT END. You want toggle this to 'REPEAT' by clicking on the center START/SPLIT button.

6. Once you've set it to 'REPEAT' AT END, click the MODE/NEXT button again to take you back to the interval 1 screen. Use the START/SPLIT button below the display to toggle to interval 2.

7. 
   Interval 2 is set to 1 minute

   When you are at the 'INT 2' screen, hit the lower left MODE/NEXT button just like we did back in Step 2. The first click will take you to the hour. You can adjust the time up and down using the bottom center START/SPLIT and lower right STOP/RESET buttons. For this example, we will not change the hour so hit the MODE/NEXT button again to go to minutes. Here, we want to set it to 1 so use the center START/SPLIT and lower right STOP/RESET buttons to increase or decrease the minutes to 1. When you hit MODE/NEXT again, it takes you to seconds. Leave seconds at 00.
   
   You've now successfully set interval 2 to 1 minute.

8. 
   Toggle to 'REPEAT' AT END

   Hit MODE/NEXT once more and it will take you to a screen that says either 'STOP' or 'REPEAT' AT END. You want toggle this to 'REPEAT' by clicking on the center START/SPLIT button.

9. Once you've programmed both intervals, hit the SET/RECALL button and it will take you to the main interval timer screen. You can go ahead and hit START/SPLIT to have the countdown clock start.