Set Time

• Hold SET until beep (2 seconds). Hour digits blink.
• Press + or ? to reach correct hour. Press SET.
• Do the same for minutes, seconds, AM/PM values.
• To stop making changes at any time, hold SET until beep.

New settings will be stored.

Set Calendar

• Press MODE once to go from TIME to CALENDAR.
• Hold SET until beep (2 seconds). Year digits blink.
• Press + or ? to reach correct year. Press SET.
• Do the same for month, day of month, weekday, birth year, birth month, birth day, male/female icon, lb/kg symbol, weight (make changes to weight after this in WEIGHT).
• To stop making changes at any time, hold SET until beep.
• To return to TIME, press MODE 7 times or wait 60 seconds.
• If checking date, Mio returns to TIME automatically after 10 seconds

Set Hourly Chime/Alarm

• Press Mode 4 times to go from Time to Alarm
• Press Set:
  1 time to turn on HOURLY CHIME (music icon) only.
  2 times to activate ALARM (bell icon) only.
  3 times to turn on both HOURLY CHIME and ALARM.
  4 times to turn off both HOURLY CHIME and ALARM.

To set Alarm

• Hold SET until beep (2 seconds). Hour digits blink.
• Press + or ? to reach correct hour. Press SET.
• Do the same for minutes and AM/PM values.
• To stop making changes at any time, hold SET until beep.
• To return to TIME, press MODE 4 times or wait 60 seconds.

Set Weight

Mio uses your weight in calculating calories burned during exercise.

Update your weight regularly for greatest accuracy in Mio's calculations. (Set your weight the first time in CALENDAR.)

• Press MODE 6 times to go from TIME to WEIGHT.
• Hold SET until beep (2 seconds). LB or KG blinks.
• Press + or ? select one. Press SET.
• Weight digits blink. Press + or ? to reach correct weight.
• Hold SET until beep (2 seconds).

To return to TIME, press MODE 2 times or wait 60 seconds.

Set Resting Heart Rate

For the most accurate reading, set this function when you first wake in the morning (without an alarm clock). Until then, use the default heart rate (70 BPM).

• Press MODE 7 times to go from TIME to RESTING HEART RATE.
• Place two finger pads on the MioSensors as described in sections B and J. REST and heart icon blink. Your resting heart rate should appear within 5-7 seconds.

To return to TIME, press MODE once or wait 60 seconds.

Using Exercise Chronometer

• Press MODE 3 times to go from TIME to CHRONOMETER (CRN).
• Press SET to start your workout.
• Record your heart rate anytime while exercising, but particularly when you increase or decrease the intensity of the workout for a more accurate calorie expenditure.
• After your heart rate and percentage of maximum heart rate appear, the number of calories burned since starting the timer appears.
• Press STOP when finished.
• Press STOP again to view the total number of calories burned. If you did not measure your heart rate, this resets the CHRONO to zero.
• The SET icon also flashes. If you don't want to deduct the calories burned from your DAILY CALORIE INTAKE, press STOP a third time. CHRONO is cleared to zero.
• To deduct the calories burned from your DAILY CALORIE INTAKE, hold SET until beep (2 seconds). CHRONO is cleared to zero.
• Your updated Daily Calorie Intake (DCI) briefly appears with CAL IN at top left. If your updated DCI is negative, CAL IN MINUS appears above the digit total.

To return to TIME, press MODE 5 times or wait 60 seconds.

Taking your Heart Rate

• To take your HEART RATE from any MODE:
• Place index finger (pad, not tip) down on lower MioSensor and middle finger (pad, not tip) on upper MioSensor with thumb gently pressing on watch buckle for support.
• Press down gently with index finger pad until heart icon flashes.
• Wait for beep before raising arm to look at readout (5-7 seconds). Heart rate appears in Beats per Minute (BPM).
• The small digits at the right display the percentage of your current heart rate to your maximum heart rate (up to 99%). Mio calculates this percentage using your personal data. A maximum heart rate is an estimate with a variability of up to 15 BPM. You return to the previous mode 5 seconds after removing your finger pads from the MioSensors.

Troubleshooting Pointers

• If you don't get your heart rate within 10 seconds, moisten finger pads and try again. It helps to wear your Mio for a little while to allow a layer of moisture to build up between the back of the watch and your arm.
• If you receive an incorrect half-reading (eg, 70 BPM instead of 140 BPM), moisten finger pads and try again. If this happens consistently call the Physi-Cal Customer Service Center for assistance.
• If you still don't get your heart rate, you may fall into a category of people that may not be able to use Mio all the time, including those with very low resting heart rates (typically less than 43 BPM), a very irregular heart beat or a small ECG signal. Contact Physi-Cal's Customer Service Center for assistance.
• If Mio's calculations start to vary significantly from what you have come to expect, if the digits freeze or if the face is blank, replace Mio's battery.
• If the light does not work, ensure that you have enabled the light function by pressing STOP for 2 seconds until it beeps. Then press the LIGHT button.

Weight Management Modes

Target - When using Mio as a weight management tool, you must enter your DAILY CALORIE TARGET and as your weight changes, you should adjust this target. To determine this number, calculate the following:

1. RESTING METABOLIC RATE - Multiply your weight by 10. Example: 130 lbs x 10 = 1300 RMR calories
2. ACTIVITY LEVEL - Determine from the table the regular activity you engage in at home and at work. Do not include exercise sessions. Multiply your RMR by % Activity Level. Example: 1300 RMR calories x 50% Activity Level = 650 Activity calories
3. DAILY CALORIE REQUIREMENT - Determine your DCR by adding your RMR caloriesand Activity calories. Example: 1300 RMR calories + 650 Activity calories = 1950 Daily Calorie Requirement
4. DAILY CALORIE TARGET: MAINTAIN CURRENT WEIGHT - Your DCR is your Daily Calorie Target.

LOSE 1 LB PER WEEK - Deduct 500 calories from your DCR. Example: 1950 DCR - 500 calories = 1450 Daily Calorie Target.

GAIN 1 LB PER WEEK - Add 500 calories to your DCR. Example: 1950 DCR + 500 calories = 2450 Daily Calorie Target.

Note: 1 lb = 3500 calories

You are now ready to enter your TARGET.

• Press MODE 5 times to go from TIME to TARGET.
• Hold SET until beep (2 seconds). First digit blinks.
• Press + or ? to add calories in the 1000s digit. Press SET.
• Do the same for the 100s, 10s, 1s digits. Example: If your Daily Calorie Target is 1450 calories, set 1 in the 1000s digit, 4 in the 100s digit, 5 in the 10s digit and 0 in the 1s digit.
• When finished, hold SET until beep (2 seconds).
• To return to TIME, press MODE 3 times or wait 60 seconds.

Remember to adjust your DAILY CALORIE TARGET as you lose or gain weight.

Calorie In - This mode displays your DAILY CALORIE INTAKE (DCI) and its relation to your TARGET CALORIE INTAKE (TCI). Mio displays how close your DCI is to your TARGET using bars. These bars also display in TIME and CALENDAR. If your DCI is:

• Negative: digits blink; MINUS appears beside CAL in.
• Less than 1/3 of TARGET: no bar appears.
• 1/3 to 2/3 of TARGET: 1 bar appears.
• 2/3 to 1 calories less TARGET: 2 bars appear.
• At or over TARGET: 3 bars flash and Mio beeps 5 seconds or until any button is pressed.

To enter calories consumed:

• Press MODE 2 times to get from TIME to CALORIE IN.
• Hold SET until beep (2 seconds). 1000s digit blinks.
• Press + or ? to add calories in the 1000s digit. Press SET.
• Do the same for the 100s, 10s, 1s digits. Example: If you consumed 385 calories, set 0 in the 1000s digit, 3 in the 100s digit, 8 in the 10s digit and 5 in the 1s digit.
• When finished, hold SET until beep (2 seconds).
• To CLEAR your CALORIE IN (you need to do this daily), press SET until you hear 2 sets of beeps (one after 2 seconds, and another after 3 seconds). Your CALORIE IN clears to zero, in SET mode ready to receive a new update. If you don't wish to enter a new calorie value, press SET for two seconds to exit SET mode. CAL IN will remain at zero.
• To return to TIME, press MODE 6 times or wait 60 seconds.