Nike + ipod User Guide


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1 Nike + ipod User Guide

2 KK Apple Inc Apple Inc. All rights reserved. Apple, the Apple logo, iphone, ipod, ipod nano, ipod touch, and itunes are trademarks of Apple Inc., registered in the U.S. and other countries. Shuffle is a trademark of Apple Inc. itunes Store is a service mark of Apple Inc., registered in the U.S. and other countries. NIKE and the Swoosh Design are trademarks of NIKE, Inc. and its affiliates, and are used under license. The Nike + ipod Sport Kit is covered by one or more of U.S. patent numbers 6,018,705, 6,052,654, 6,493,652, 6,298,314, 6,611,789, 6,876,947, and 6,882,955, either alone or when used in combination with a Nike + ipod enabled ipod media player or iphone. Polar Wearlink is a trademark of Polar, Inc. Mention of third-party products is for informational purposes only and constitutes neither an endorsement nor a recoendation. Apple assumes no responsibility with regard to the performance or use of these products. All understandings, agreements, or warranties, if any, take place directly between the vendors and the prospective users. Every effort has been made to ensure that the information in this manual is accurate. Apple is not responsible for printing or clerical errors.

3 Contents 4 Your Personal Workout Assistant 5 Quick Start 12 Using Nike + ipod 12 Calibrating Nike + ipod 14 Setting the Unit of Distance 15 Entering Your Weight 15 Locking Your Device During a Workout 15 Getting Spoken Feedback 16 Using a PowerSong 17 Pausing a Workout 18 Receiving Calls During a Workout 18 Changing Music During a Workout 19 Sending Workouts to Nikeplus.com Automatically 20 Reviewing Workouts on Your Device 21 Creating Custom Workout Shortcuts 22 Purchasing Nike+ Workouts 22 Linking a Nike + ipod Compatible Remote or Heart Rate Monitor 24 Working Out with ipod nano (6th Generation) and a Heart Rate Monitor 26 Linking to Another Sensor 27 Putting the Nike + ipod Sensor to Sleep 28 Important Safety Information 29 Learning More, Service, and Support 3

4 Welcome to Nike + ipod Your Personal Workout Assistant Nike + ipod is a workout partner and coach all in one. Select the type of workout you want open-ended, distance, time, or calorie-burning choose music to keep you motivated, and then keep track of your progress every step of the way with spoken and onscreen feedback. Upload your workout data to nikeplus.com, where you can set goals and monitor your improvement from workout to workout. Join the world s largest online running counity, participating in challenges with runners from across the globe. Nike + ipod is supported by iphone (3GS or later), all ipod nano models 1, and ipod touch (2nd generation or later). ipod nano (all models) ipod touch (2nd generation or later) iphone 3GS or later 1 For ipod nano (6th generation), the Nike + ipod Sensor is optional and only required for workouts using the Polar Wearlink + Heart Rate Transmitter for Nike+. 4

5 Quick Start Follow these instructions to get started using Nike + ipod right away. Step 1: Enable Nike + ipod on your device. ipod nano (5th generation or earlier): Attach the Nike + ipod receiver to ipod nano. Nike + ipod appears in the main menu. ipod nano (6th generation): Attach the Nike + ipod receiver to ipod nano. Tap Fitness. Note: ipod nano (6th generation) can optionally track your workouts without using the Nike + ipod receiver and sensor. For more information, see the ipod nano User Guide that came with the device. iphone and ipod touch: Choose Settings > Nike + ipod and set it to On. A Nike + ipod icon appears on the Home screen. Note: iphone 3GS or later and ipod touch have an internal receiver; no external receiver is required. Step 2: Make sure you have the latest ipod and itunes software. 1 Download and install the latest itunes software to your computer from 5

6 2 Connect the device to your computer, then select it in the itunes sidebar and click Suary. 3 If itunes indicates that your device needs an update, click Update and follow the onscreen instructions. Step 3: Insert the Nike + ipod Sensor in your Nike+ ready shoe. Lift the insole of the left shoe, remove the foam insert from the pocket underneath, and replace it with the sensor, flat side up. Sensor You can leave the sensor in your shoe when you aren t working out, but if you plan to wear your shoes for a long time without working out, replace the sensor with the foam insert to save battery life. The battery in the sensor is not replaceable or rechargeable, and has a life of over 1000 hours of active use. Battery life varies, depending on use and other factors. 6

7 Step 4: Choose a type of workout. To choose Do this An open-ended workout ipod nano (5th generation or earlier): Choose Nike + ipod > Nike + ipod > Basic. ipod nano (6th generation): Choose Fitness > Run > Basic. iphone and ipod touch: Choose Nike + ipod > Basic. A workout with a time goal A workout with a distance goal A workout with a calorie-burning goal ipod nano (5th generation or earlier): Choose Nike + ipod > Nike + ipod > Time. ipod nano (6th generation): Choose Fitness > Run >Time. iphone and ipod touch: Choose Nike + ipod > Time. ipod nano (5th generation or earlier): Choose Nike + ipod > Nike + ipod > Distance. ipod nano (6th generation): Choose Fitness > Run > Distance. iphone and ipod touch: Choose Nike + ipod > Distance. ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Weight and enter your weight. Then press the Menu button and choose Nike + ipod > Nike + ipod > Calorie. ipod nano (6th generation): Choose Settings > Fitness > Weight and enter your weight. Choose Fitness > Run > Calorie. iphone and ipod touch: Choose Settings > Nike + ipod > Weight and enter your weight. Then press the Home button and choose Nike + ipod > Calorie. Note: You need to enter your weight only the first time you start a calorie-burning workout. 7

8 Step 5: Choose music for your workout. To play Do this A Nike+ Workout mix Choose the mix (see page 22). The currently playing song Choose Now Playing. A Genius mix Choose Genius Mixes (ipod nano 6th generation). Songs from a playlist Choose Playlists and then choose a playlist. A podcast Choose Podcasts (ipod nano 6th generation). An audiobook Choose Audiobooks (ipod nano 6th generation). Songs in random order Choose Shuffle Songs. A radio station Choose Radio. (ipod nano 6th generation). No music Choose None. Step 6: Start your workout. You next walk or run a few steps to activate your sensor. When your device detects and links to the sensor, you re ready to start the workout. ipod nano (5th generation or earlier): Press the Center button and begin walking or running. ipod nano (6th generation): Tap Start Workout and begin walking or running. iphone and ipod touch: Tap Play and begin walking or running. Step 7: Monitor your progress. Nike + ipod automatically displays your workout status on the screen, similar to the following illustration. (Depending on your device type, the screen may appear slightly different.) 8

9 ipod nano (6th generation) iphone3gs or later, and ipod touch Nike + ipod gives you spoken feedback on your progress during your workout (see Getting Spoken Feedback on page 15). You can also get feedback whenever you want it. To get spoken feedback manually: ipod nano (5th generation or earlier): Press the Center button at any time during your workout. ipod nano (6th generation): Press the Sleep/Wake button at any time during your workout. iphone and ipod touch: Press the Home button at any time during your workout. Note: iphone and ipod touch must be locked to get spoken feedback manually (see Getting Spoken Feedback on page 15). 9

10 Step 8: End your workout. You can end your workout at any time. If you continue working out after you reach your time, distance, or calorie goal, your progress continues to be monitored. To end your workout: ipod nano (5th generation or earlier): Press the Play/Pause button ( ) to pause your workout. Then press the Menu button and choose End Workout. ipod nano (6th generation): Tap the screen to display the Pause button, then tap Pause. Tap End Workout. If the screen is off, press the Sleep/Wake button. Note: To quickly pause or resume your workout on an ipod nano (6th generation), double-click the Sleep/Wake button. iphone and ipod touch: Tap End Workout. If iphone or ipod touch is locked, press the Home button and tap Pause. Then drag the slider and tap End Workout. Step 9: Track your progress at nikeplus.com. At nikeplus.com you can track your progress over time, view a record of all of your past workouts, set and monitor goals, and compare your results with others. You can even compete with other Nike + ipod users in online workout challenges. If you have an iphone or ipod touch, you can send your workout data wirelessly to the Nike website. If you have an ipod nano, you can send your workout data from your computer to nikeplus.com. It s recoended that you first create a nikeplus.com account before you upload your workout data. Follow the instructions on the nikeplus.com website to sign up for a free account. 10

11 To send your workout data wirelessly to nikeplus.com from your iphone or ipod touch: 1 Make sure your device is connected to the Internet, and then choose Nike + ipod. When you have a workout that hasn t been synced with your nikeplus.com account, a small red dot appears on the History button. 2 Tap the History button to view your workouts. 3 Tap the Send to Nike+ button to send your workout data to nikeplus.com. You can do it later if you don t want to do it now. 4 Enter your address and nikeplus.com account password and then tap Login to Nike+. After you log in, your workouts are sent to your nikeplus.com account. If you don t have a nikeplus.com account, tap Join Nike+ and follow the instructions for creating an account. The nikeplus.com website opens with a graph exhibiting your most recent workout. 5 Follow the onscreen instructions for accessing your workouts. To send your ipod nano workout data from your computer to nikeplus.com: 1 Make sure your computer is connected to the Internet, and then connect ipod nano to your computer. 2 Click Send in the dialog that asks if you want to send your workout data to nikeplus.com. You can do it later if you don t want to do it now. 3 Click Visit in the dialog that asks if you want to go to nikeplus.com. The nikeplus.com website opens with a graph showing your most recent workout. 4 Click Save Your Runs, then click Sign Me Up and follow the onscreen instructions. 11

12 Using Nike + ipod Follow these instructions to get the most out of Nike + ipod. Calibrating Nike + ipod The default calibration for Nike + ipod is accurate for many users. You can improve the accuracy by calibrating Nike + ipod to your natural running and walking style. On ipod nano, you can perform a calibration workout over a known distance, or use your latest workout and enter the distance travelled. On iphone or ipod touch, you can calibrate using your latest completed workout for which you know the distance traveled. To calibrate Nike + ipod for running and walking using ipod nano (5th generation or earlier): 1 Choose Nike + ipod > Settings > Sensor > Calibrate. 2 Choose Run or Walk and enter a distance. For best results, use a distance of at least one mile. The shortest calibration distance you can enter is one quarter of a mile. 3 Press the Center button. 4 Run or walk the set distance at a steady, natural pace. 5 Press the Menu button and choose Done Calibrating. A message lets you know if the calibration was successful. If you want to calibrate for both running and walking, repeat steps 1 5. Note: Even after calibrating, the accuracy of the distance measurements may vary depending on gait, running surface, incline, and temperature. 12

13 You can also calibrate ipod nano using the workout you just finished. This is useful if you ve traveled a known distance that doesn t match the suary distance displayed on your device. To calibrate ipod nano (5th generation or earlier) using your latest completed workout: Choose End Workout, press and hold the Center button, then choose Calibrate. Set the correct distance you walked or ran, then press the Center button. The device senses whether the workout was a walk or run, and correctly uses the new calibration instead of the existing one. To calibrate Nike + ipod for running and walking using ipod nano (6th generation): 1 Choose Settings >Fitness > Nike + ipod Sport Kit > Sensor > Calibrate. 2 Choose Walk Calibration or Run Calibration, then select a distance and tap Done. For best results, use a distance of at least one mile. The shortest calibration distance you can enter is one quarter of a mile. 3 Choose music to accompany your calibration workout. 4 Run or walk the set distance at a steady, natural pace. 5 Press the Sleep/Wake button if the screen is off, tap the screen to display the Pause button, then tap Stop. A message lets you know if the calibration was successful. If you want to calibrate for both running and walking, repeat steps 1 5. Note: Even after calibrating, the accuracy of the distance measurements may vary depending on gait, running surface, incline, and temperature. Using iphone or ipod touch, you can calibrate Nike + ipod using the workout you just finished. You can only calibrate workouts that are a distance of a quarter mile or more. 13

14 To calibrate iphone or ipod touch using your latest completed workout: Tap End Workout, then tap Calibrate. Set the correct distance you ran or walked and tap Done. The device updates with the new calibration to override the previous one for a walking or running pace. To reset Nike + ipod calibration to the default setting: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Sensor > Calibrate > Reset Walk (or Reset Run). ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Sensor > Calibrate > Reset Walk (or Reset Run) > Reset. iphone and ipod touch: Choose Settings > Nike + ipod, then tap Reset Calibration. Setting the Unit of Distance You can set Nike + ipod to measure your workouts in either miles or kilometers. To set the unit of distance: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings, and set Distances to Miles or Kilometers. ipod nano (6th generation): Choose Settings >Fitness > Distances, then choose Miles or Kilometers. iphone and ipod touch: Choose Settings > Nike + ipod > Distances, then choose Miles or Kilometers. 14

15 Entering Your Weight To enter your weight: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Weight, then enter your weight. ipod nano (6th generation): Choose Settings > Fitness > Weight, then enter your weight. iphone and ipod touch: Choose Settings > Nike + ipod > Weight, then enter your weight. For better accuracy in calculating calories burned, update your weight if it changes. Locking Your Device During a Workout You can lock iphone or ipod touch so that its controls can t be accidentally activated during a workout. To lock iphone or ipod touch: Press the Sleep/Wake button. To unlock, press the Sleep/Wake button or the Home button and drag the slider. Getting Spoken Feedback As you work out, Nike + ipod periodically gives spoken feedback on your status. You can choose a female or male voice, or turn off feedback. To set the voice type or turn spoken feedback off: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings, then set Spoken Feedback to Male, Female, or Off. m m ipod nano (6th generation): Choose Settings > Fitness > Spoken Feedback, then choose Male, Female, or Off. iphone and ipod touch: Choose Settings > Nike + ipod > Spoken Feedback, then choose Male, Female, or Off. 15

16 When spoken feedback is turned off, you can still get spoken feedback manually. To get spoken feedback manually: ipod nano (5th generation or earlier): Press the Center button at any time during your workout. ipod nano (6th generation): Press the Sleep/Wake button at any time during your workout. iphone and ipod touch: Press the Home button while the device is locked. On ipod nano, spoken feedback is available in some languages besides English. If you set ipod nano to one of these languages and connect it to your computer (which must be connected to the Internet), itunes prompts you to download feedback in that language. ÂÂ ipod nano (5th generation or earlier) can have only one non-english version of spoken feedback at a time. ÂÂ iphone, ipod touch, and ipod nano (6th generation) automatically support all spoken feedback languages. Using a PowerSong Choose a song that motivates you and make it your PowerSong. You can switch quickly to your PowerSong at any time during your workout. To choose a PowerSong: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > PowerSong, then choose a song. ipod nano (5th generation) can also use a playlist as a PowerSong. ipod nano (6th generation): Choose Settings > Fitness > PowerSong, then choose a song. iphone and ipod touch: Choose Settings > Nike + ipod > PowerSong, then choose a song. 16

17 To play your PowerSong: ipod nano (5th generation or earlier): Hold down the Center button during a workout. After a short pause, your PowerSong plays. ipod nano (6th generation): Press the Sleep/Wake button to wake the screen, then tap the screen to display the PowerSong button and tap PowerSong. When the screen is on, you can also place and hold two fingers on the screen to start the PowerSong. iphone and ipod touch: Tap PowerSong on the workout screen. If iphone or ipod touch is locked, press the Home button, drag the slider to unlock, then tap PowerSong. Pausing a Workout You can pause your workout, temporarily stopping music and data collection, and resume the workout later without losing any data. To pause or resume a workout: ipod nano (5th generation or earlier): Press the Play/Pause button ( ). ipod nano (6th generation): Tap the screen to display the Pause button. Tap Pause. Tap Resume to resume your workout. If the ipod nano (6th generation) screen is off, press the Sleep/Wake button to wake it. iphone and ipod touch: Tap Pause. If iphone or ipod touch is locked, first press the Home button once. Tap Play to resume your workout. 17

18 Receiving Calls During a Workout You can use iphone to answer calls during your workout. When you receive a call, your workout is automatically paused when you answer. To answer a call: Tap Answer, or press the mic button if you re wearing the stereo headset. If iphone is locked, drag the slider to unlock it. To silence a call: Press the Sleep/Wake button or either volume button. You can still answer the call after silencing it, until it goes to voic . To decline a call: Tap Decline, or hold down the mic button on the headset for about two seconds and then release it. Two low beeps confirm that the call was declined. You can also press the Sleep/Wake button twice quickly to decline a call. This silences the ringer but the music doesn t resume until the call has gone to voic ; the workout continues in the background. To resume your workout after a call: Tap Play. Changing Music During a Workout You can change your music during a workout without losing your workout data. Your workout is paused while the music changes. To change music during a workout: 1 ipod nano (5th generation or earlier): Press the Menu button and choose Change Music. Your workout pauses. 18

19 ipod nano (6th generation): Tap the screen to display the Pause button.tap Pause, then tap Change Music. If the ipod nano (6th generation) screen is off, press the Sleep/Wake button to wake it. iphone and ipod touch: Tap Pause, then tap Change Music. If the device is locked, first press the Home button and drag the slider to unlock it. 2 ipod nano (5th generation or earlier): Choose new music. Your workout resumes automatically. iphone, ipod touch, and ipod nano (6th generation): Choose new music. Sending Workouts to Nikeplus.com Automatically You can set itunes to automatically send your workout data to nikeplus.com over the Internet whenever you connect your ipod nano to your computer. To send workouts to nikeplus.com automatically: 1 Make sure your computer is connected to the Internet, and then connect ipod nano to your computer. 2 Open itunes on your computer, click the Nike + ipod tab, then select Automatically send workout data to nikeplus.com. 3 Click Visit nikeplus.com below the checkbox or, if you ve already set your workout to be sent automatically, click Visit in the dialog that appears. The nikeplus.com website opens with a graph showing your most recent workout. 4 Click Save Your Runs and log in, or register if you haven t already done so. See the nikeplus.com website for Nike s privacy policy and terms and conditions. 19

20 Reviewing Workouts on Your Device ipod nano, iphone, or ipod touch saves the date, time, duration, distance, pace, and calories burned for up to your last one thousand workouts. To review recent workouts on your device: ipod nano (5th generation or earlier): Choose Nike + ipod > History. ipod nano (6th generation): Choose Fitness > History at the bottom of the screen. iphone and ipod touch: Choose Nike + ipod, then tap History at the bottom of the screen. ipod nano (5th generation or earlier) provides daily totals of all your workouts: Nike + ipod workouts, pedometer steps, and cardio workouts using Nike + ipod compatible gym equipment. To view workouts on ipod nano (5th generation or earlier): 1 Choose Daily Totals from the History menu. 2 Choose a date and activity. 3 Rotate ipod nano (5th generation) to landscape orientation to see a graph of that activity. To delete a single workout session: ipod nano (5th generation or earlier): Choose Nike + ipod > History. Choose a workout session, press and hold the Center button, then choose Delete. You cannot delete individual workouts on ipod nano (6th generation). iphone and ipod touch: Choose Nike + ipod and tap History. Tap Edit, choose a workout session, then tap Delete. On iphone, ipod touch, and ipod nano (6th generation), you can delete all workout sessions from History by tapping Clear at the top of the History screen. 20

21 Creating Custom Workout Shortcuts Custom workout shortcuts let you easily choose and repeat a workout. ipod nano (4th generation or later) automatically saves your completed workouts as shortcuts. iphone and ipod touch also let you create custom workout shortcuts. To create a custom workout shortcut on iphone or ipod touch: 1 Choose Nike + ipod, then tap My Workouts at the bottom of the screen. 2 Tap Plus (+), then choose the type of workout and the workout goal. 3 Choose music, enter a name for the workout, then tap Save. Note: You can create custom workout shortcuts only on iphone and ipod touch (2nd generation or later). To delete a custom workout shortcut on iphone or ipod touch: Choose Nike + ipod, then tap My Workouts. Tap Edit, choose a shortcut, then tap Delete. To choose a custom workout shortcut: ipod nano (4th and 5th generation): Choose Nike + ipod, then choose a shortcut. Shortcuts are named according to the type of workout and music. They can t be deleted. ipod nano (6th generation): Choose Fitness > Run>, then tap My Workouts. Choose a shortcut. Shortcuts are named according to the type of workout and music. They can t be deleted. iphone and ipod touch: Choose Nike + ipod, then tap My Workouts. Shortcuts are listed by the name you specified when you created the workout. Your most recent custom workout shortcut appears at the top of the list. 21

22 Purchasing Nike+ Workouts You can purchase and download Nike+ Workouts that feature continuous music mixed with professional coaching. When you purchase a Nike+ Workout, you get a single workout track with music and voiceover, and you also get all the individual songs in the mix. Choose mixes for your level and style of workout. To purchase a Nike+ Workout: 1 Open itunes and click itunes Store on the left side of the window, then type Nike Sport Music in the itunes search field. 2 Click the Buy button next to the Nike+ Workout of your choice. 3 Follow the onscreen instructions to complete the purchase. The download begins automatically. 4 Connect the device to your computer and load the workout onto the device. Note: The itunes Store is available only to people age 13 or older, in the U.S. and many other countries; for a list of countries, go to Terms apply. You must have Internet access (fees may apply) to use the itunes Store. Linking a Nike + ipod Compatible Remote or Heart Rate Monitor Nike + ipod compatible devices are sold separately from the Nike + ipod Sport Kit and the Nike + ipod Sensor. You can use a compatible remote to control Nike + ipod wirelessly while you work out. ipod nano (5th generation or later) also supports Nike + ipod compatible heart rate monitors. Note: You must have the ipod + Nike receiver attached to your ipod nano (6th generation) to use a heart rate monitor or remote. 22

23 Before using one of these devices for the first time, you must link it to your ipod nano receiver, iphone, or ipod touch. To link to a Nike + ipod compatible remote (sold separately): ipod nano (5th generation or earlier): Connect your Nike + ipod receiver to ipod nano, choose Nike + ipod > Settings > Remote > Link, then follow the onscreen instructions. ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Remote. Turn on the Remote option and tap Link. iphone and ipod touch: Choose Settings > Nike + ipod > Remote, then follow the onscreen instructions. To link to a Nike + ipod compatible heart rate monitor (sold separately): ipod nano (5th generation): Connect your Nike + ipod receiver to ipod nano, choose Nike + ipod > Settings > Heart Rate Monitor > Link, then follow the onscreen instructions. ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Heart Rate Monitor > Link, then follow the onscreen instructions. To unlink a device: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Remote (or Heart Rate Monitor) > Unlink, then follow the onscreen instructions. ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Remote (or Heart Rate Monitor), then tap Unlink. iphone and ipod touch: Choose Settings > Nike + ipod > Remote, then tap Unlink. You can turn the functions of a Nike + ipod compatible remote on or off without unlinking the device. 23

24 To turn remote functionality on or off: ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Remote, then set Remote to On or Off. ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Remote, then set Remote to On or Off. iphone and ipod touch: Choose Settings > Nike + ipod > Remote, then link or unlink the remote. Working Out with ipod nano (6th Generation) and a Heart Rate Monitor If you have ipod nano (6th generation) and a compatible Nike + ipod heart rate monitor (purchased separately), ipod nano can record and display your heart rate as you work out. You can also specify a range or zone of the maximum and minimum heart rates that you want to maintain during a workout and track how well you maintain your heart rate within that zone as you exercise. As you work out, ipod nano displays your current heart rate and an upward- or downward-pointing arrow appears when you need to increase or decrease your activity. You can use a heart rate monitor while doing any of the standard workouts. You can also monitor your heart rate as you participate in activities besides running or walking. For example, you can use ipod nano and a heart rate monitor as you participate in sports activities such as basketball, aerobics, circuit training, golf, hiking, soccer, and more. When your workout is done, you can transfer your heart rate information to your nikeplus.com account, where you can review it. As you set up a workout, you can set a zone of maximum and minimum heart rates that you want to maintain when you select a workout. You must first turn on the zone workout feature. 24

25 To turn zone workouts on or off: Tap Settings > Fitness > Nike + ipod Sport Kit, then tap the On/Off button in Zone Workout. When you turn on zone workouts and select a workout, options appear for setting a heart rate zone. As you work out, heart rate information is recorded and displayed during any of the workout types. ipod nano (6th generation) also provides a heart rate workout. To perform a heart rate workout, you specify the heart rate zone you want to maintain, choose the activity type that you ll be doing, and then enjoy a good workout. All your heart rate information is recorded automatically. When you do a heart rate workout, you don t need a sensor in your shoe to record motion. To start a heart rate workout: 1 Tap Fitness > Run > Heart Rate. 2 Set the heart rate zone you want. 3 Choose an activity and tap Done. 4 Choose the workout music you want. 5 Tap Start Workout and begin your workout. 6 When done, press the Sleep/Wake button to wake the screen, tap the screen to display the Pause button, tap Pause.Tap End Workout to finish your heart rate workout. Once you complete a heart rate workout, you can transfer the information to your nikeplus.com account just as you do with your other workouts. 25

26 Linking to Another Sensor Once your device links to a specific sensor, it s set to link with that sensor only. If you use a different sensor, you must set the device to link to the other sensor. You may want to do this, for example, if there s more than one person in your family with a sensor and Nike+ ready shoes. To link to another sensor: 1 ipod nano: Connect the receiver to ipod. 2 Put on the shoes with the new sensor, and make sure there s no other Nike + ipod Sensor nearby. Walk around to activate the sensor so that your receiver can detect it. 3 Link the sensor to your device: ÂÂ ipod nano (5th generation or earlier): Choose Nike + ipod > Settings > Sensor > Link, then follow the onscreen instructions. A message indicates ipod is now linked to the new sensor. ÂÂ ipod nano (6th generation): Choose Settings > Fitness > Nike + ipod Sport Kit > Sensor, tap Link, then tap the screen while walking or running to relink the device to the different sensor. ÂÂ iphone and ipod touch: Choose Settings > Nike + ipod > Sensor, tap Link New, then follow the onscreen instructions. Note: If you link to a previously linked sensor, Nike + ipod detects your calibration settings. You don t need to recalibrate. If you connect an ipod receiver to a different ipod and use it with the same sensor, you don t need to relink or recalibrate. The receiver stores your settings, your workout history, and your workout shortcuts. You don t need to relink or recalibrate. 26

27 Putting the Nike + ipod Sensor to Sleep The sensor is awake and on by default. If you want to store the sensor for a long period of time or stop it from transmitting, you can put it to sleep. Important: To comply with applicable government regulations, put the sensor to sleep before taking it on an aircraft. To put the sensor to sleep: Use a pen or a paper clip to hold down the Sleep/Wake button for three seconds. Sleep/Wake button To wake the sensor: Use a pen or a paper clip to press the Sleep/Wake button. 27

28 Important Safety Information WARNING: Failure to follow these safety instructions could result in injury or damage. Exercising Before starting any exercise program, you should have a complete physical examination by your physician. Do a warmup or stretching exercise before beginning any workout. Be careful and attentive while exercising. Slow down, if necessary, before adjusting your device while running. Stop exercising iediately if you feel pain, or feel faint, dizzy, exhausted, or short of breath. By exercising, you assume the risks inherent in physical exercise, including any injury that may result from such activity. Do not use the receiver, iphone, or ipod in or near water or wet locations. Choking hazard The receiver and sensor are potential choking hazards. Keep them away from children under three years of age. Avoid hearing damage Permanent hearing loss may occur if earphones are used at high volume. Set the volume to a safe level. You can adapt over time to a higher volume of sound that may sound normal but can be damaging to your hearing. If you experience ringing in your ears or muffled speech, stop listening and have your hearing checked. The louder the volume, the less time is required before your hearing could be affected. Hearing experts suggest that to protect your hearing: ÂÂ Limit the amount of time you use the earphones at high volume. ÂÂ Avoid turning up the volume to block out noisy surroundings. ÂÂ Turn down the volume if you can t hear people speaking near you. Disassembling the sensor Do not attempt to open the sensor, disassemble it, or remove the battery. No user-serviceable parts are inside. 28

29 Learning More, Service, and Support For Answers to frequently asked questions about Nike + ipod Service and support for the Nike + ipod Sensor and Receiver Service and support for Nike+ ready shoes or the nikeplus.com website Information about using itunes Information about using ipod nano or ipod touch Information about using iphone Do this Go to Go to Go to Open itunes and choose Help > itunes Help. Go to Go to 29

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31 Contenido 32 Su preparador físico personal 33 Inicio rápido 41 Cómo usar Nike + ipod 41 Cómo calibrar Nike + ipod 44 Cómo ajustar la unidad de distancia 44 Cómo introducir su peso 44 Cómo bloquear el dispositivo durante un entrenamiento 45 Cómo saber el estado del entrenamiento mediante mensajes de voz 46 Cómo utilizar una canción PowerSong 47 Cómo poner en pausa un entrenamiento 48 Cómo recibir llamadas durante un entrenamiento 48 Cómo cambiar de música durante un entrenamiento 49 Cómo enviar entrenamientos a Nikeplus.com automáticamente 50 Cómo consultar los entrenamientos en el dispositivo 51 Cómo crear accesos directos a entrenamientos personalizados 52 Cómo comprar entrenamientos Nike+ 53 Cómo enlazar un mando a distancia o un pulsómetro compatible con Nike + ipod 55 Cómo entrenarse con un ipod nano (6.ª generación) y un pulsómetro 57 Cómo establecer un enlace con otro sensor 58 Cómo poner en reposo el sensor Nike + ipod 59 Información de seguridad importante 61 Más información, servicio y soporte 31

32 Bienvenido a Nike + ipod Su preparador físico personal Nike + ipod es al mismo tiempo un compañero de entrenamiento y un entrenador. Seleccione el tipo de entrenamiento que desee (libre, con una distancia o una duración establecidas o para quemar un determinado número de calorías), elija la música que quiera escuchar para estar motivado y realice un seguimiento de su progreso en todo momento con mensajes de voz y en pantalla. Después, cargue la información de sus entrenamientos en nikeplus.com. Desde allí podrá fijarse objetivos y ver las mejoras registradas de un entrenamiento a otro. Únase a la comunidad virtual de corredores más grande el mundo y participe en retos con atletas de todo el planeta. Nike + ipod es compatible con el iphone (3GS y posteriores), todos los modelos del ipod nano 1 y el ipod touch (2.ª generación y posteriores). ipod nano (Todos los modelos) ipod touch (2.ª generación o posterior) iphone 3GS o posterior 1 Para el ipod nano (6.ª generación), el sensor Nike + ipod es opcional y solo se utiliza en las sesiones de entrenamiento con el pulsómetro Polar Wearlink + para Nike+. 32

33 Inicio rápido Siga estas instrucciones para comenzar a usar Nike + ipod inmediatamente. Paso 1: Active Nike + ipod en su dispositivo. ipod nano (5.ª generación y anteriores): conecte el receptor Nike + ipod al ipod nano. Aparecerá Nike + ipod en el menú principal. ipod nano (6.ª generación): conecte el receptor Nike + ipod al ipod nano. Pulse Fitness. Nota: El ipod nano (6.ª generación) puede grabar sus entrenamientos sin necesidad de utilizar el sensor y receptor Nike + ipod. Para obtener más información, consulte el Manual del usuario del ipod nano que se le proporcionó con el dispositivo. iphone y ipod touch: seleccione Ajustes > Nike + ipod y ajústelo en Activado. Aparecerá un icono de Nike + ipod en la pantalla de inicio. Nota: El iphone 3GS (y posteriores) y el ipod touch tienen un receptor interno, por lo que no es necesario usar un receptor externo. Paso 2: Compruebe que dispone de la versión más reciente del software del ipod y de itunes. 1 Descargue e instale en su ordenador la última versión del software itunes, disponible en 33

34 2 Conecte el dispositivo al ordenador, selecciónelo en la barra lateral de itunes y haga clic en Resumen. 3 Si itunes indica que el dispositivo debe actualizarse, haga clic en Actualizar y siga las instrucciones que aparecen en pantalla. Paso 3: Introduzca el sensor Nike + ipod en su zapatilla Nike+. Levante la plantilla de la zapatilla izquierda, retire la espuma de la pequeña cavidad que hay en la parte interior de la suela y coloque ahí el sensor, con la cara plana hacia arriba. Sensor Puede dejar el sensor en la zapatilla cuando no esté entrenando, pero si tiene la intención de llevarlas puestas durante un largo periodo de tiempo sin hacer deporte, es recomendable retirar el sensor y volver a colocar en su lugar la espuma para ahorrar batería. 34 Debe tener en cuenta que la batería del sensor no puede cambiarla usted directamente ni es recargable, y que tiene una duración de más de 1000 horas de actividad. La duración de la batería varía en función del uso y otros factores.

35 Paso 4: Seleccione un tipo de entrenamiento. Para seleccionar Una sesión de entrenamiento abierta Un entrenamiento con una duración establecida Un entrenamiento con una distancia establecida Un entrenamiento para quemar una cantidad determinada de calorías Haga lo siguiente ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Nike + ipod > Básico. ipod nano (6.ª generación): seleccione Fitness > Carrera > Básico. iphone y ipod touch: seleccione Nike + ipod > Básico. ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Nike + ipod > Duración. ipod nano (6.ª generación): seleccione Fitness > Carrera > Duración. iphone y ipod touch: seleccione Nike + ipod > Duración. ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Nike + ipod > Distancia. ipod nano (6.ª generación): seleccione Fitness > Carrera > Distancia. iphone y ipod touch: seleccione Nike + ipod > Distancia. ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Ajustes > Peso e introduzca su peso. A continuación, haga clic en el botón Menú y seleccione Nike + ipod > Nike + ipod > Calorías. ipod nano (6.ª generación): seleccione Ajustes > Fitness > Peso e introduzca su peso. seleccione Fitness > Carrera > Calorías. iphone y ipod touch: seleccione Ajustes > Nike + ipod > Peso e introduzca su peso. A continuación, pulse el botón de inicio y seleccione Nike + ipod > Calorías. Nota: solo es necesario que introduzca su peso la primera vez que realice un entrenamiento de este tipo. 35

36 Paso 5: Seleccione la música que desee escuchar durante el entrenamiento. Para reproducir Haga lo siguiente Una mezcla de entrenamiento Nike+ Seleccione la mezcla (consulte la página 52). La canción que está sonando Una mezcla Genius Las canciones de una lista de reproducción Un podcast Un audiolibro Canciones en orden aleatorio Una emisora de radio Sin música Seleccione En reproducción. Seleccione Mezclas Genius (ipod nano 6.ª generación). Seleccione Listas reproducción y, a continuación, elija una lista. Seleccione Podcasts (ipod nano 6.ª generación). Seleccione Audiolibros (ipod nano 6.ª generación). Seleccione Canciones aleatorias. Seleccione Radio (ipod nano 6.ª generación). Seleccione Ninguna. Paso 6: Empiece el entrenamiento. Camine o corra un poco para activar el sensor. Una vez que el dispositivo detecte el sensor y se enlace con él, ya puede iniciar el entrenamiento. ipod nano (5.ª generación y anteriores): pulse el botón central y comience a andar o a correr. ipod nano (6.ª generación): pulse Iniciar entrenamiento y comience a andar o a correr. iphone y ipod touch: pulse el botón de reproducción y comience a andar o a correr. 36

37 Paso 7: Realice un seguimiento de sus progresos. Nike + ipod muestra automáticamente el estado del entrenamiento en la pantalla, tal como se indica en la siguiente ilustración. (Según el tipo de dispositivo, la pantalla puede ser ligeramente distinta.) ipod nano (6.ª generación) iphone3gs y posteriores, y ipod touch Además, Nike + ipod reproduce mensajes de voz con información sobre sus progresos durante el entrenamiento (consulte el apartado Cómo saber el estado del entrenamiento mediante mensajes de voz en la página 45). Asimismo, tiene la opción de acceder a esta información siempre que quiera. Para reproducir los mensajes de voz manualmente: ipod nano (5.ª generación y anteriores): pulse el botón central en cualquier momento durante el transcurso del entrenamiento. 37

38 ipod nano (6.ª generación): pulse el botón de reposo/activación en cualquier momento durante el transcurso del entrenamiento. iphone y ipod touch: pulse el botón de inicio en cualquier momento durante el transcurso del entrenamiento. Nota: Para poder acceder a esta información manualmente, el iphone y el ipod touch deben estar bloqueados (consulte el apartado Cómo saber el estado del entrenamiento mediante mensajes de voz en la página 45). Paso 8: Ponga fin al entrenamiento. Puede poner fin a su entrenamiento en cualquier momento. Si sigue entrenando después de alcanzar el objetivo de tiempo, distancia o número de calorías, el dispositivo seguirá registrando su entrenamiento. Para finalizar su sesión de entrenamiento: ipod nano (5.ª generación y anteriores): pulse el botón de reproducción/pausa ( ) para poner en pausa el entrenamiento. A continuación, pulse el botón Menú y seleccione Finalizar. ipod nano (6.ª generación): pulse la pantalla para ver el botón Pausa y, después, haga clic en él. Pulse Finalizar. Si la pantalla está apagada, pulse el botón de reposo/activación. Nota: Para poner en pausa o reanudar rápidamente el entrenamiento en un ipod nano (6.ª generación), haga doble clic en el botón de reposo/activación. iphone y ipod touch: pulse Finalizar. Si el iphone o el ipod touch está bloqueado, pulse el botón de inicio y luego pulse Pausa. A continuación, arrastre el regulador y pulse Finalizar. 38

39 Paso 9: Realice un seguimiento de sus progresos en nikeplus.com. Desde nikeplus.com podrá realizar un seguimiento de su evolución en el tiempo, consultar un registro de todos sus entrenamientos, fijarse objetivos y comprobar si los alcanza, y comparar sus resultados con los de otros corredores. Puede incluso competir con otros usuarios de Nike + ipod en concursos de entrenamiento en línea. Si tiene un iphone o ipod touch, puede enviar los datos de su entrenamiento al sitio web de Nike de forma inalámbrica. Si tiene un ipod nano, puede enviar los datos de su entrenamiento a nikeplus.com desde su ordenador. Es recomendable crear una cuenta en nikeplus.com antes de enviar los datos de un entrenamiento. Siga las instrucciones que indica el sitio web nikeplus.com para abrir una cuenta gratuita. Para enviar sus datos de entrenamiento de forma inalámbrica a nikeplus.com desde un iphone o ipod touch: 1 Compruebe que el dispositivo está conectado a Internet y, a continuación, seleccione Nike + ipod. Si hay algún entrenamiento no sincronizado con su cuenta de nikeplus.com, aparecerá un pequeño punto rojo en el botón Historial. 2 Pulse el botón Historial para ver los entrenamientos. 3 Haga clic en Enviar a Nike+ para mandar los datos de sus entrenamientos a nikeplus.com. Puede hacerlo en otro momento si no le apetece hacerlo ahora. 39

40 4 Introduzca su dirección de correo electrónico y su contraseña de nikeplus.com y, a continuación, pulse Iniciar sesión en Nike+. Tras iniciar sesión, los entrenamientos se enviarán a su cuenta de nikeplus.com. Si no tiene ninguna cuenta en nikeplus.com, pulse Únete a Nike+ y siga las instrucciones para crear una cuenta. El sitio web nikeplus.com se abrirá con un gráfico de su entrenamiento más reciente. 5 Siga las instrucciones que aparecen en pantalla para acceder a sus entrenamientos. Para enviar los datos del entrenamiento con el ipod nano desde su ordenador a nikeplus.com: 1 Compruebe que el ordenador está conectado a Internet y, a continuación, conecte el ipod nano al ordenador. 2 Haga clic en Enviar en el cuadro de diálogo donde se le pregunta si desea enviar los datos de sus entrenamientos a nikeplus.com. Puede hacerlo en otro momento si no le apetece hacerlo ahora. 3 Haga clic en Visitar en el cuadro de diálogo donde se le pregunta si desea ir a nikeplus.com. El sitio web nikeplus.com se abrirá con un gráfico de su entrenamiento más reciente. 4 Haga clic en Guardar sus carreras, haga clic en Registrarme y siga las instrucciones que aparecen en pantalla. 40

41 Cómo usar Nike + ipod Siga estas instrucciones para sacar el máximo partido de Nike + ipod. Cómo calibrar Nike + ipod Para muchos usuarios, la calibración por omisión de Nike + ipod es correcta. No obstante, puede mejorar su precisión calibrando Nike + ipod con sus estilos de marcha y carrera habituales. En el ipod nano, puede realizar un entrenamiento de calibración con una distancia dada o bien utilizar su último entrenamiento e introducir la distancia recorrida. En el iphone o el ipod touch, puede realizar la calibración con el último entrenamiento realizado, aunque es imprescindible saber la distancia recorrida. Para calibrar Nike + ipod para correr y andar con el ipod nano (5.ª generación y anteriores): 1 Seleccione Nike + ipod > Ajustes > Sensor > Calibrar. 2 Seleccione Carrera o Marcha e introduzca una distancia. Para obtener mejores resultados, utilice una distancia de algo más de kilómetro y medio. La distancia de calibración más pequeña que puede introducirse son 400 metros. 3 Pulse el botón central. 4 Recorra la distancia establecida a un ritmo constante y natural. 5 Pulse el botón Menú y seleccione Finalizar calibración. Un mensaje le indicará si la calibración se ha realizado correctamente. Si desea introducir una calibración distinta para las opciones de carrera y marcha, repita los pasos del 1 al 5. 41

42 Nota: Incluso después de la calibración, el nivel de precisión de las mediciones de las distancias puede variar en función del modo de andar, las condiciones del terreno, la inclinación y la temperatura. También puede calibrar el ipod nano utilizando el entrenamiento que acaba de realizar. Esta opción puede resultarle de gran utilidad si ha recorrido una distancia conocida que no coincide con la distancia de resumen que aparece en el dispositivo. Para calibrar el ipod nano (5.ª generación y anteriores) con el último entrenamiento realizado: Seleccione Finalizar, mantenga pulsado el botón central y, a continuación, seleccione Calibrar. Ajuste la distancia correcta que haya caminado o corrido y pulse el botón central. El dispositivo detecta si el entrenamiento era una carrera o una marcha y utiliza correctamente la nueva calibración en lugar de la existente. Para calibrar Nike + ipod para correr y andar en el ipod nano (6.ª generación): 1 Seleccione Ajustes > Fitness > Kit deportivo Nike + ipod > Sensor > Calibrar. 2 Seleccione Calibración para marcha o Calibración para carrera y, a continuación, elija una distancia y pulse OK. Para obtener mejores resultados, utilice una distancia de algo más de kilómetro y medio. La distancia de calibración más pequeña que puede introducirse son 400 metros. 3 Seleccione la música que desea escuchar durante el entrenamiento de calibración. 4 Recorra la distancia establecida a un ritmo constante y natural. 5 Si la pantalla está apagada, pulse el botón de reposo/activación; a continuación, pulse la pantalla para ver el botón Pausa y pulse Detener. 42

43 Un mensaje le indicará si la calibración se ha realizado correctamente. Si desea introducir una calibración distinta para las opciones de carrera y marcha, repita los pasos del 1 al 5. Nota: Incluso después de la calibración, el nivel de precisión de las mediciones de las distancias puede variar en función del modo de andar, las condiciones del terreno, la inclinación y la temperatura. Con el iphone o el ipod touch, puede calibrar Nike + ipod utilizando el entrenamiento que acaba de realizar. Únicamente pueden calibrarse los entrenamientos que cubran una distancia mínima de 400 metros. Para calibrar el iphone o el ipod touch con el último entrenamiento realizado: Pulse Finalizar y, a continuación, Calibrar. Establezca la distancia correcta que haya caminado o corrido y pulse OK. El dispositivo actualizará sus registros de carrera o marcha con la nueva calibración y sobrescribirá la anterior. Para restaurar la calibración de Nike + ipod al ajuste por omisión: ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Ajustes > Sensor > Calibrar > Restaurar caminar (o Restaurar correr ). ipod nano (6.ª generación): seleccione Ajustes > Fitness > Kit deportivo Nike + ipod > Sensor > Calibrar > Restaurar caminar (o Restaurar correr ) > Reiniciar. iphone y ipod touch: seleccione Ajustes > Nike + ipod y, a continuación, pulse Recalibrar. 43

44 Cómo ajustar la unidad de distancia Puede configurar Nike + ipod para que las distancias recorridas en sus entrenamientos se midan en millas o en kilómetros. Para ajustar la unidad de distancia: ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Ajustes y en la opción Distancias elija Millas o Kilómetros. ipod nano (6.ª generación): seleccione Ajustes > Fitness > Distancias y, a continuación, seleccione Millas o Kilómetros. iphone y ipod touch: seleccione Ajustes > Nike + ipod > Distancias y, a continuación, seleccione Millas o Kilómetros. Cómo introducir su peso Para introducir su peso: ipod nano (5.ª generación y anteriores): seleccione Nike + ipod > Ajustes > Peso e introduzca su peso. ipod nano (6.ª generación): seleccione Ajustes > Fitness > Peso e introduzca su peso. iphone y ipod touch: seleccione Ajustes > Nike + ipod > Peso e introduzca su peso. Para obtener la máxima precisión en el cálculo de las calorías quemadas, vaya actualizando su peso si cambia. Cómo bloquear el dispositivo durante un entrenamiento Puede bloquear el iphone o el ipod touch para que sus controles no se activen accidentalmente durante un entrenamiento. Para bloquear el iphone o el ipod touch: Pulse el botón de reposo/activación. 44

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