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Polar RCX3 User Manual

1. Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 149 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 40 44 lt 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt Was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Polar Fitness Test 33 ENGLISH Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 Ownindex results Select MENU gt Fitness test
2. Pairing a New Heart Rate Sensor with the Training Computer Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other heart rate sensors Go to Menu gt Settings gt Sport profiles gt Sport gt Heart rate sensor gt Search new and press OK 2 The training computer starts searching for the sensor signal Searching for new heart rate sensor is displayed 3 Once the new sensor is identified Heart rate sensor Found is displayed Pairing is complete 4 Ifthe search is not successful Heart rate sensor not Found or Other heart rate sensors interfering Move further Try again YES 4 NO is displayed 5 Select YES to start the search again 6 Select NO to cancel the searching 7 To return to time mode press and hold the BACK button O If you have not paired your training computer with a heart rate sensor before pairing is performed automatically when you start a training session Wearing the training computer and the heart rate sensor start by pressing OK Searching for new heart rate sensor s displayed The training computer searches for a heart rate sensor signal Heart rate sensor found e displayed once the training computer finds the signal Using a New Heart Rate Sensor 35 ENGLISH 11 USING A NEW ACCESSORY Before taking a new accessory into use it has to be introduced to the training computer This is called pairing and only takes a few seconds Pairing ensures that your training computer recei
3. HEART RATE HEART RATE HEART RATE HEART RA HEART HEART 11 Heart rate RER Heart rate ER Heart rate Lap time Pace Speed Pace Speed Duration Distance Distance ZONEPOINTER PACE SPEED PACE SPEED ZONEPOINTER eS ZonePointer Pace Speed Pace Speed 200 084 308455 Time at Zone Distance Distance Duration Duration Duration Training 15 ENGLISH Lap distance CALORIES ZONEPOINTER ZONEPOINTER ZONEFPOINTER ZONEPOINTER Calories Les ZonePointer E AH ZonePointer 200 084 Time of day Time at Zone Time at Zone Duration Duration Duration SPORT ZONES LAP 04 TIME LAP 01 TIME SPORT ZONES be Zu Time on each Lap time Lap time E 00 120 zone p Heart rate Heart rate Lap distance R AVERAGE A AVERAGE Uu OK PACE SPEED Uu OK PACE SPEED a 95 Average a Um Average el 0 15 50 pace speed el 0 15 50 pace speed Calories Calories Time of day Time of day SPORT ZONES SPORT ZONES SPORT ZONES D 00 0000 4 00 1012 3 00 2645 9 00 1201 1 DH Time on each zone SPORT ZONES 00 0000 Time on each zone Heart rate sensor CS speed sensor W I N D Heart rate sensor CS cadence sensor W I N D Heart rate sensor CS cadence sensor W I N D CS speed sensor W I N D OR G5 G3 GPS sensor ZONEPOINTER WA A 4000845 SUE 16 Training HEART RATE HEART RATE HEART RATE HEART Heart rate 131 Heart rate Heart rate G 60 Speed Pace Ca
4. the heart rate reading becomes erratic extremely high or shows nil 00 e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the textile electrodes in the sports apparel fit snugly e Make sure the electrodes of the heart rate sensor strap are moistened e Make sure the heart rate sensor is clean Strong electromagnetic signals can cause erratic readings For further information see Precautions page 47 e f the erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display 50 Important Information ENGLISH you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless e A cardiac event may have altered your ECG waveform In this case consult your physician Check heart rate sensor is displayed and your training computer cannot find your heart rate signal e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the electrodes of the heart rate sensor are moistened e Make sure the electrodes of the heart rate sensor are clean and undamaged If you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart rate sensor may be empty For further information see Important Information
5. Start synchronizing gt OK If you chose Synchronize in WebSync the training data will be synchronized with the polarpersonaltrainer com web service via WebSync If you chose Training Computer in WebSync you can connect to WebSync modify settings and transfer the settings to your training computer Follow the data transfer process and the instructions for downloading the data from the WebSync Software on your computer screen Connection settings in your training computer 1 Remove pairings Your training computer and WebSync are paired in the first synchronization which means that your training computer identifier is stored in the WebSync memory Select YES or NO If you select YES the pairing of the training computer and computer will be removed 2 fAutoSync Select AutoSync gt Set AutoSync automatic synchronization gt On or OFF If you select On the synchronization will start automatically when you come close to your computer O The AutoSync function is set Off as default For more information on transfering data and modifying training computer settings see WebSync Help https www polarpersonaltrainer com help websync2 en Polar_WebSync_2 x_Help_EN htm 26 Data Transfer ENGLISH 8 SETTINGS Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX3 training computer To modify sport profile settings select MENU gt Settings gt Sport profiles Running Settings To view
6. Yet one of the most common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels most comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride You should also work on maximizing cadence efficiency Cadence does not progress easily but if properly trained you will be able to sustain it throughout your runs and maximize your performance To develop cadence the nerve muscle connection needs to be trained and reasonably frequently A session of cadence training a week is a good start Incorporate some cadence work into the rest of your week During long easy runs you could include some faster cadence every now and then Background Information 41 ENGLISH A good way of improving stride length is to undertake specific strength work like running hills running in soft sand or running up steps A six week training period including strength work should result in noticeable improvements in stride length and if combined with some faster leg speed work such as short strides at best 5km pace noticeable improvements should be seen in overall speed as well Optional s3 stride sensor required Polar Running Index Running Index offers an easy way to monitor performance changes Performance how fast easily you run at a given pace is directly influenced by aerobic fitness NU msn and training economy how efficien
7. excessive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note If you are using a pacemaker you can use Polar training computers In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications page 48 To avoid any skin reaction to the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the s3 stride sensor is designed to minimize the possibility of it getting caught in something In any case be careful when running with the stride sensor in brushwood for example O The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light
8. 10 C to 50 C 14 F to 122 F PMMA lens with hard coating in top surface training computer body ABS GF metal parts stainless steel Polyurethane TPU Silicone stainless steel Better than 0 5 seconds day at 25 C 77 F temperature 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 0 127 km h or 0 75 mph when measuring speed with s3 stride sensor or CS speed sensor 0 400 km h or 0 248 5 mph when measuring speed with G5 G3 GPS sensor 30 m Suitable for bathing and swimming 99 99 h 59 min 59 s Maximum time recorded to file with different sensor combinations Heart rate 99 Heart rate stride sensor 26 Heart rate GPS sensor 15 Heart rate CS speed sensor 32 Heart rate CS cadence sensor 61 Heart rate stride sensor GPS sensor 14 Heart rate GPS sensor CS speed sensor 15 Heart rate GPS sensor CS cadence sensor 14 Heart rate CS speed sensor CS cadence 26 sensor Heart rate GPS sensor CS speed sensor 14 CS cadence sensor Stride sensor 32 Stride sensor GPS sensor 15 GPS sensor 17 GPS sensor CS speed sensor 17 GPS sensor CS cadence sensor 15 GPS sensor CS speed sensor CS cadence 15 sensor CS speed sensor 40 CS cadence sensor 99 CS speed sensor CS cadence sensor 32 The training computer stores the data in five second intervals Maximum number of laps recorded in one training session 99 Maximum number of automatic laps recorded
9. CYCLING x Start time Start time E _ 101 10 Duration Duration Duration 01 04 42 01 18 44 Distance Distance i ici i i 12 24 kel gt 342 kml Distance visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use Avg heart rate RUNNING b CYCLING kg Avg heart rat Avg heart rat He 60 141 60 Max heart rate Max heart rat Max heart rat 160 602 160 60 Min heart rate Min heart rate 5 lee 60 lee 60 Min heart rate visible if heart rate sensor in use Calories RUNNING E CYCLING V Calories Calories 843 kcal 1143 kcal Fat burn s of calories Fat burn Fat burn of calories of calories ii i A dE EE esch visible if heart rate sensor in use Average pace Average speed RUNNING E CYCLING y Average Average I pace speed Maximum pace Maximum speed 05 20 mier km 29 km h H H Maximum Maximum pace speed wes i 03 95 min kr 53 2 km h visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use Average cadence RUNNING e CYCLING A Average Average cadence cadence Maximum cadence 78 Maximum Maximum cadence d cadence me visible s3 stride sensor or bike cadence sensor in use Running index RUNNING V onge visible if G5 G3 GPS sensor in use 64 20 After Training ENGLISH Average stride length RUNNING gt Average stride length Running index 115 d 7 Running weg cub visible if s3 stride sensor in use Bike in use CYCLING Bike in use
10. GPS sensor has been set on for the sport profile e Select GPS info to view your location coordinates and number of satellites visible The optional GPS sensor required e Select Show zone limits if you want to see the sport zone heart rate limits O This selection is only available if heart rate sensor is set on Settings 31 ENGLISH 9 POLAR FITNESS TEST The Polar Fitness Test is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake NO zs which is commonly used to evaluate aerobic fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence OwnIndex The Polar Fitness Test is developed for use by healthy adults Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your OwnIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by tra
11. OwnIndex usually ranges from 20 to 95 and is comparable to VO ax commonly used to evaluate aerobic fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence OwnIndex The higher the OwnIndex value is the better your aerobic fitness is General Settings To view and change your general settings select MENU gt Settings gt General settings e Sounds Select On or OFF e Button lock Select either Manual Lock or Automatic lock e Units Select Metric units kg ml or Imperial units lbs Ft e Language Select Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with OK Watch Settings To view and change your Watch settings select Settings gt Watch settings e Alarm Set alarm repetition OFF Once Monday to Friday or Every day 30 Settings ENGLISH e Time Select Time 1 Time Zor Time in use e Date Set date Date Format and Date separator e Week starting day Select Monday Saturday or Sunday e Watch face Select Time only Time and logo Time and event visible if you have set an event in the www polarpersonaltrainer com web service and transfered the data to your training computer with the DataLink data transfer unit and WebSync software Quick menu Some settings can be modified with a shortcut button You can enter Quick menu by pressing and holding LIGHT from Time mode Pr
12. Polar ZoneOptlmiZer coo ia A ia 39 Maximum Heart Rate icc cecccs geess ENNER a aa ea a aa Ria 41 Running Cadence and Stride Length NENNEN 41 Polar Running Index iii dia e Eege 42 Polar Training Load Feature uge EENS ia a EENS ENEE 44 13 IMPORTANT INFORMATION ANNER 45 Caring for Your Product odian clinica inclinada 45 SONIC da o iia ado 45 Changing le 45 Change Batteries Vourselt NN tic ai ee R ier 46 Power Save Mode socios na adas AE Ee 47 Battery Lifetime in RGA S siii RO A EN EES E EN 47 Led ET 1 ESO seet ENER EN ER ER E 47 Interference During TIMO d eege deen in idad 47 Minimizing Risks When Training 47 Technical gerass ENEE EE Ee idas caracte sz 48 Frequently Asked QuestionS i lt 5 ici cccccedeccvascciscvedccecdeaccsactoecace covesccicavededssscacctectaacadecsseaceseareiedes 50 Limited International Polar Guarantee NENNEN 51 UE E 52 ENGLISH 1 INTRODUCTION Congratulations on the purchase of your Polar RCX3 training computer The RCX3 training computer offers you a complete system to guide you in your training d POLARPERSONALTRAINER COM WEB SERVICE WEBSYNC SOFTWARE DATALINK DATA TRANSFER UNIT Fa LAP 3 TIME D 03 4829 e 169 E WEARLINK TRANSMITTER W I N D G3 GPS SENSOR WIN D G5 GPS SENSOR 3 STRIDE SENSOR CS SPEED SENSOR W I N D AND CS CADENCE SENSOR W I N D This user manual includes complete instructions helping you to get the most out of your
13. Running training recording is started in pre training mode press and hold TEER LIGHT to enter AUICK MENU For more information see Quick menu settings page 31 To return to pretraining mode press BACK 12 Training ENGLISH 3 If you have activated an optional sensor for the sport profile the a training computer will automatically search for the signal H Running 4 The check mark indicates that the signal is found If the training computer does not find the signal the display shows a triangle with an exclamation mark O Do not use the backlight during sensor search The sensor search does not operate when the backlight is on 5 Once the training computer has found all the signals press OK Recording started is displayed and you can start training During training recording you can change the training view by Running browsing with UP DOWN To change settings without stopping the SEELEN training recording press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 31 Optional sensors include Polar s3 stride sensor Polar G5 GPS sensor Polar G3 GPS sensor WIN D Polar CS speed sensor WIN D or Polar CS cadence sensor WIN D Train with Polar ZoneOptimizer Polar ZoneOptimizer is a smart training feature that provides personal optimized sport zones for your every aerobic training session lt reads your heart rate variability at the start of each training session to determin
14. Tranter Datta iia a sara ES 26 Be SETTINGS a E E EA T TE A ia 27 Sport Profile Settings Ne tection ae a dee 27 RUNNING et e eege dee EE 27 Belle dl EE 27 Other Sport Settings ci A A A adi A A E a 29 Heart Rate AA AO 29 User Information Settings des due NEEN adi taaan 29 Maximum Heart Rate HRMaxX ocooccccccccocnccocnccnnonnnconnnnononnonnnnonnnnnnnnnnnncnnnennnnnnnnnnnnnnnnncnnnenanos 30 A A AE E 30 General SOM Eed BEE EES EES 30 Watch Settings cotidiana ii 30 MAA TS 31 IMG Mode ta ed ee 31 Pretraining Me o o al outa a duet Do Oe cone acta sok ated coe aes 31 ENGLISH happen eebe Ekel 31 9 POLAR FITNESS TEST ege eege iii nana ENEE ee SEENEN 32 Betore the Tesis a EE SEN e fe a E SE 32 Performing the Testi iii a A A ia ii 32 After the Tati A AE EN 33 10 USING A NEW HEART RATE SENSOR au 35 Using a New Heart Rate Sensor isidis inanda once ene cove NR SEENEN EE aleta ada 35 Pairing a New Heart Rate Sensor with the Training Computer 35 1 1 USING A NEW ACCESSORY cedin CERN ee ERAN NENNEN EEN eEE iia ENNEN EEN aaran EEN See N 36 Pairing a New Speed Sensor with the Training Computer 36 Pairing a New Cadence Sensor with the Training Computer 36 Pairing a New GPS Sensor with the Training Computer 37 Pairing a New Stride Sensor with the Training Computer 37 12 BACKGROUND INFORMATION AANEREN 38 Polar S port ZONES iii a a aa da a a Aai cued iaa tE tase iaaa eect daaa 38 Heart Rate Natalie iee Ee Ee a DEEE 39
15. colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training computer or the heart rate sensor Using RCX3 Training Computer in water The training computer is water resistant However heart rate measurement does not work in water You can use the training computer under water as a watch but it is not a diving instrument To maintain water resistance do not press the buttons of the training computer under water Using the training computer in excessive rainfall may also cause interference Technical Specifications Training computer Battery life Average 8 months if you only use the heart rate sensor and train an average of 1h day 7 days week Average 7 5 months if you use the heart rate sensor and one other sensor and train an average of 1h day 7 days week Average 7 months if you use the heart rate sensor and two other sensors and train an average of 1h day 7 days week Battery life has been calculated with the presumption that the power save mode is on Battery type CR 2025 48 Important Information Battery sealing ring Operating temperature Training computer materials Wrist strap and buckle materials Watch accuracy Accuracy of heart rate monitor Heart rate measuring range Current speed display range Water resistance Training computer limit values Maximum number of files Maximum time recorded to file ENGLISH Silicone
16. gt Ownlndex results In the Ownlndex results menu you can see how your OwnIndex value has been developing Up to 60 latest OwnIndex values and respective dates are included in the display When the latest results file becomes full the oldest result is automatically deleted Delete OwnIndex Value Select MENU gt Fitness test gt Ownlndex results Select the value you wish to delete and press and hold LIGHT gt Delete Ownlndex xx value NoYes is displayed Confirm with OK Analyzing OwnIndex Results with Software Downloading test results to polarpersonaltrainer com offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress 34 Polar Fitness Test ENGLISH 10 USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor If you purchase a WearLink Hybrid transmitter as an accessory it has to be introduced to the training computer This is called pairing and only takes a few seconds Pairing ensures that your training computer receives signals from your heart rate sensor only and enables disturbance free training in a group There can be only one heart rate sensor paired to your training computer If you pair another heart rate sensor to the training computer the previous heart rate sensor is removed from memory Before entering an event or race make sure that you do the pairing at home This is to prevent interference due to the long range data transmission
17. have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of purchase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed Important Information 51 ENGLISH C 0537 This product is compliant with Directive 93 42 EEC The relevant Declaration of Conformity is available at www polar fi support Regulatory information is available at www polar fi support To see the RCX3 specific certification and compliance markin
18. idi i Bike 1 Riding duration Riding duratio isi j ini j i i a 07 18 4yb visible if training file is cycling sport Sport zones RUNNING gt CYCLING A Sport zones 00 00 1 OO 15 21 OO 3324 00 13 5 1 00 01 26 lr Sport zones 00 08 1 0012 00 40 41 00 16 59 1 O00 1 2 r Time on each zone visible if heart rate sensor in use Zone limits RUNNING ld CYCLING Zone limits Zone limits TO ON 120 18 130 18 visible if ZoneOptimizer used and heart rate sensor in use 1358 15 1358 15 113 131 113 131 95 112 eg j Laps Automatic Laps number of the laps RUNNING CYCLING Laps Laps Best Ge Best Ge Best lap 00 08 1 15 12 Average lap Average lap 00 09 3 19 34 3 Average lap To view detailed lap information select More details by pressing OK The following KA we tap tine e information on LAP 05 20 5 19 04 79 1 A LAP 4 is Split time Split time 05 20 5 15 047 displayed Lap time Split time You can browse the laps with UP or DOWN To browse the following information on a certain lap press OK Average heart rate LAP 1 Zei L t 1 5 lie verses eart rate eart rate i 142 64 138 64 Maximum heart rate Maximum Maximum heart rate heart rate 195 64 149 66 Average pace L t 1 Zei LAP 1 ee Average Average Average speed pace speed 05 35 min kr 316 km h Maximum Maximum i paca Se
19. in one training session 99 Total distance 99999 99 km 99999 99 mi Total duration 9999 h 59 min 59 s Total calories 999 999 kcal Total training files count 65535 Heart rate sensor Battery life of WearLink transmitter W I N D Battery type Battery sealing ring Operating temperature Connector material Strap material Water resistance Average 2000 hours of use CR2025 O ring 20 0 x 1 0 material silicone 10 C to 40 C 14 F to 104 F Polyamide Polyurethane Polyamide Polyester Elastane Nylon 30 m Suitable for bathing and swimming The WearLink W I N D transmitter does not measure heart rate in water The Polar RCX3 training computer applies the following patented technologies among others Important Information 49 ENGLISH e OwnIndex technology for fitness test e OwnCal personal calorie calculation Polar WebSync Software and Polar DataLink System Requirements Operating system Microsoft Windows XP Vista 7 or Mac OS X 10 5 Intel or newer Internet connection Free USB port for DataLink Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other man
20. indicates that the sensor is activated 4 Once the new cadence sensor is identified Cadence sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Cadence sensor not found or Other cadence sensors interfering Move further Try again YES NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 8 To return to time mode press and hold the BACK button 36 Using a New Accessory ENGLISH Pairing a New GPS Sensor with the Training Computer Make sure the GPS sensor has been correctly attached in an upright position and that your are wearing the GPS sensor on the same arm as you are wearing your training computer Also make sure you have turned the GPS sensor on For more information on how to set up the GPS sensor refer to the user manual of the GPS sensor The user manual can be downloaded at www polar fi support Go to MENU gt Settings gt Sport profiles gt Running gt 6PS sensor gt Search new and press OK 2 Searching for new GPS sensor is displayed The training computer starts searching for the GPS sensor signal 3 Once the new GPS sensor is identified 6P sensor Found is displayed Pairing is complete 4 Ifthe search is not successful 6PS sensor not Found or Other GPS sensors interfering hove Further Try again YES NO is displayed 5 Select YES to start the search again 6 Select NO to cancel the searching 7 To return to time mode p
21. movements and communication with other people If you have not set your long term physical activity level in User information settings Set activity Level of past 3 months is displayed Select Top High Moderate or Low For further information on activity levels see User Information Settings page 29 If your training computer does not receive your heart rate at the beginning or during the test the test fails and Test Failed Check heart rate sensor is displayed Check that the heart rate sensor electrodes are wet and that the strap is snug enough and start the test again When the test is over you will hear two beeps OwnIndex is displayed with a numerical value and level 32 Polar Fitness Test evaluation For further information on evaluations see Fitness Level Classes Update to VO max e Select Yes to save the OwnIndex value to your user settings and Ownlndex results menu e Select Na only if you know your laboratory measured VO max value and if it differs more than one fitness level class from the OwnIndex result Your OwnIndex value is saved only to the Ownlndex results menu For further information on fitness trend see Ownlndex results You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds O After saving the OwnIndex value it will be used for calculating calorie consumption After the Test Fitness Level Classes ENGLISH
22. off To modify zones First set ZoneOptimizer off is displayed Set ZoneOptimizer off YES NO Select YES ZoneOptimizer off is displayed You can start modifying the zone limits User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance Settings 29 ENGLISH To view and modify user information settings select MENU gt Settings gt User information gt USER INFORMAT Browse the selection with UP DOWN and accept the value with OK e Weight Set your weight in kilograms kg or pounds Ibs e Height Set your height in centimeters cm or in feet and inches if you chose imperial units e Date of Birth Set your birthday The order in which you set date settings depends on which time mode you have chosen 24h day month year 12h month day year e Sex Select Male or Female e Activity level Select Low 0 1 h wk Moderate 1 3 hwk High 3 5 h4vk or Top 5 h wk Activity level is an assessment of your level of long term physical activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months e Top 5 h wk You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes e High 3 5 h4wk You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per
23. page 45 Calibration failed is displayed Calibration did not succeed and you need to re calibrate Calibration fails if you move during the process Once you reach lap distance stop running and stand still for calibration The range of the calibration factor during manual calibration is 0 500 1 500 If you have defined the calibration factor below or above these values calibration fails Optional s3 stride sensor required ZoneOptimizer determination fails e Make sure that the electrodes of the heart rate sensor are moistened e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the heart rate sensor electrodes are clean and undamaged e Make sure you have followed the instructions carefully If you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart rate sensor may be empty For further information see Important Information page 45 Limited International Polar Guarantee e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract e This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who
24. those Running Index values that have been received at speed and running circumstances similar to the target performance Running Index Cooper test ml 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 36 1900 0 37 30 1 16 00 2 45 00 5 45 00 38 2000 0 35 00 1 11 30 2 34 00 5 20 00 40 2100 0 32 30 1 06 30 2 24 00 5 00 00 42 2200 0 30 45 1 03 00 2 16 00 4 45 00 44 2300 0 29 00 0 59 30 2 09 00 4 30 00 46 2400 0 28 00 0 57 30 2 04 00 4 20 00 48 2500 0 26 45 0 55 00 1 59 00 4 10 00 50 2600 0 25 30 0 52 30 1 54 00 4 00 00 52 2700 0 24 15 0 50 00 1 49 00 3 50 00 54 2850 0 23 15 0 48 00 1 44 00 3 40 00 56 2950 0 22 15 0 46 00 1 40 00 3 32 00 58 3100 0 21 15 0 44 00 1 36 00 3 25 00 60 3200 0 20 30 0 42 30 1 33 00 3 18 00 62 3300 0 19 30 0 40 30 1 29 00 3 10 00 64 3400 0 19 00 0 39 30 1 26 00 3 05 00 66 3500 0 18 30 0 38 30 1 24 00 3 00 00 68 3650 0 17 45 0 37 00 1 21 00 2 55 00 70 3750 0 17 15 0 36 00 1 19 00 2 50 00 72 3900 0 16 30 0 34 30 1 16 00 2 45 00 74 4000 0 16 00 0 33 30 1 14 00 2 40 00 76 4100 0 15 30 0 32 30 1 12 00 2 35 00 78 4200 0 15 15 0 32 00 1 10 00 2 30 00 Background Information 43 ENGLISH Optional s3 stride sensor or G3 G5 GPS sensor required Polar Training Load Feature The training load feature in the calendar view in polarpersonaltrainer com will conveniently tell you how hard your training session was and how much time is needed for
25. training computer The latest version of this user manual can be downloaded at www polar fi support For video tutorials go to http www polar fi en polar_community videos Key Features and Benefits The Sport Profile feature helps you start your training session with ease The RCX3 provides four sport profiles one for running two for cycling and one for other sports The Polar Sport Zones feature helps your to train at the right intesity You can lock your target sport zone for a training session When your heart rate goes below or above the target sport zone the RCX3 gives a visual and audible alarm By using the ZoneOptimizer feature at the beginning of every training session you can make sure you train at the right intensity The ZoneOptimizer adjusts the Sport Zones depending on your physiological state at that exact moment The Training Benefit feature helps you better understand the benefits of your training by giving textual feedback of your performance The Training load feature in polarpersonaltrainer com tells you conveniently at a glance on the calendar view how hard the training session was and when you will have recovered enough for the next session Continuous monitoring of training load and recovery will help you recognize your personal limits avoid over or under training and adapt your training program according to daily and weekly targets 4 Introduction ENGLISH 2 THE COMPLETE TRAINING SYSTEM Training Comp
26. variability levels off 3 Gradually increase your heart rate above 130 bpm or 75 of your Stay above 130 bpm for HRmax and keep it there 0 57 min This is the training phase where heart rate variability starts being at a Y 144 very low level or it can almost disappear All heart rate zone limits are adjusted when your heart rate variation disappears The duration of the last phase is 6 minutes at maximum and you need to be above 130 bpm minimum of 30 seconds or until your heart rate variation can no longer be detected The alarm will sound when the third and final part of the determination is finished 14 Training ENGLISH Sport zones optimized of the following Heart rate zones on e Default sport zones heart rate zones in use The determination was higher level 4 After the determination is finished the training computer displays one not successful The Polar sport zone heart rate limits will be used e Sport zones optimized Heart rate zones on higher Level The limits have been raised compared to your average ZoneOptimizer limits You may consider having a high intensity training session today e Sport zones optimized Heart rate zones on normal level The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits You can train as normal e Sport zones optimized Heart rate zones on Lower level The limits have been lowered compared to your average ZoneO
27. week or spend 3 5 hours per week in comparable physical activity e Moderate 1 3 h4wk You participate regularly in recreational sports e g you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity e Low 0 1 hwk You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally In the training computer these values are used to calculate your energy expenditure e Maximum heart rate Set your maximum heart rate if you know your laboratory measured current maximum heart rate value Your age predicted maximum heart rate value 220 age is displayed as a default setting when you set this value for the first time For more information see Maximum Heart Rate HRmax e Ownlndex VO gt Set your OwnIndex VOoma value For more information see OwnIndex Maximum Heart Rate HR ax HR max is used to estimate energy expenditure Has is the highest number of heartbeats per minute during maximum physical exertion HR max is also useful when determining training intensity The most accurate method for determining your individual HR max is to perform a maximal exercise stress test in a laboratory Ownlndex Polar OwnIndex the result of Polar Fitness Test page 32 predicts your maximal oxygen uptake VO max
28. your body s ability to burn fat during exercise Recovery training Very nice session for your recovery Light exercise like this allows your body to adapt to your training Week Summaries To view week summaries of the training files go to MENU gt Data gt Week summaries gt Summary and press OK SUMMARY is Is wee 20 08 05 01 06 SUMMARY This week The dates on which the data was collected Distance 52 Duration Duration 20 03 Duration 05 01 06 Distance After Training 23 ENGLISH Calories 20 05 Calories 2190 kcal Number of sessions Sessions Sport zones 1 2 3 4 and 5 20 05 E Sport zones E 00 00 Time per zone 01 08 0 te 01 30 06 1 0 01 33 Totals Since KN KN To view totals of the training files go to MENU gt Data gt Totals since and press OK Duration TOTALS 5 Duration 52 00 11 Distance Distance 150 20 km Calories TOTALS b Calories 9820 kcal Number of sessions Sessions Sport zones 1 2 3 4 and 5 TOTALS V Sport zones E 03 01 0 Time per zone 10 24 01 1523 01 1502 03 1 11 10 08 Delete Files The training file memory becomes full once either the maximum recording time or the maximum number of files is reached For more information on the limit values see Technical Specifications page 48 When the training file memory becomes full the olde
29. 1884 23 571 650 x 230 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 25 622 700 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 28 Settings ENGLISH O Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 Measure the wheel manually for the most accurate result Use the valve to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be perpendicular to the ground Draw another line on the ground at the valve to mark a full rotation Measure the distance between the two lines Subtract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the training computer Other Sport Settings To view or modify sport profile settings for other sport select MENU gt Settings gt Sport profiles gt Other sport e Training sounds Select OFF Soft Loud or Very Loud e Heart rate sensor Select On OFF or Search new e PDS sensor Select On OFF or Search new e Speed View Select Kilometers per hour or Minutes per kilometer or if you have chosen imperial units select Miles per hour or Minutes per mile e Automatic Lap Set On or OFF If you set the automatic lap On Set automatic lap
30. 6107 002 EU0046107 003 Other patents pending 52 Important Information Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi ENG A 3 2012 Important Information ENGLISH 53 ENGLISH INDEX MS A EE 26 Basic setting iniciar id EE EEN 7 Battery syMDOI cic or etek in oca d 50 Bike settings 28 ERN E NEES See 50 Button functions 7 18 Buttons do not eat 50 Cadence Sensor pairing ccc ccceccee eee eeeeneeaeenes 36 Calibration A e S sate sa ed See 10 Calibration by running 10 Calibration manual 10 Gare instriictions iia lea catas 45 Change battere 45 Connection settings 26 Create new sport profile 21 CYClING SEIS a 21 Delete tiles dt dd dd 24 Erratic Tea urna 50 Fitness Level Classes for men 33 Fitness Level Classes for WOMEN ooocccccccccccoconcccnnoos 33 Fitness Jest Seengen geet 32 General settings cccccceccec ces eeeeeeeeeeeeenteatenes 30 GPS sensor pairing 37 Heart rate sensor 0 cece ecee eee eee eee eae eae eae eas 12 35 Heart rate settings 29 EE 41 url 47 Low DATE ia 50 Measure Wheel eg 28 EU 8 Minimizing gek 41 Niehtmoder 0 do 19 On the fly Calibration cuco ia is 11 Other sport settings ccccec eee eee eee eee eae eaeenes 29 OWN Tato EE dete dads ects 32 Pause recording ee AEN ee EEN 19 Precautions ta ai 47 QUICK men aaa a
31. ENGLISH Polar RCX3 User manual ENGLISH CONTENTS t ANTRODU CTO Na a A anda 4 2 THE COMPLETE TRAINING SYSTEM 5 Training Comptiter Parts EE 5 RIIT EE 5 Available MEss ee A AA ee ee deg 6 3 GETTING STARTED es enE Nee EE dardana aaisan EEN ee Dn odia RER EREN DEE de geeR EE EE n H Basic Settings AEN A A dE a a ai 7 Button Functions and Menu Structure 7 4 PREPARE FOR TRAINING Suen ue Eed SEENEN iiecensccuaaecessabvennstabveccecdteeseccktesdecsdbveunetievecess 10 Sport it OT 10 Calibrate the Polar s3 Stride Sensor NENNEN 10 Calibration by R nning Wizarde esep Ed a a 10 Set Calibr tion Factor Manually cia e E 10 Calibrate Sensor by Running a Known Distance on the fly calibration ooooococcccnccccncoconcnnnncnnono 11 By TRAINING dei ee 12 Wear the Heart Rate Sensor sinisira oieta daaa unainn aE eaa ENEE ENEE ENNER ENEE 12 AS LUUT EEN 12 Train with Polar ZoneOptimiZer ENNEN ENEE 13 TAI VIGWS a A a A mele eet 15 Button Functions During Training ENEE 18 Record a Laprida est ia andes 18 Loca Sport EE 19 Night Oe 19 ViewQUICk Men EE 19 Pause Stop Training Recording ENEE 19 6 AFTER TRAINING ege EEN kee dese gue ra e Ee sE AA ida E 20 Analyze Training Result a Eent EE 20 Trai Ming ET EE ER Week SUMMA ES stas Seet ege de eet eet biet Age EE ER Re EIER E EE 24 Delete Ele eg EE EE E ER 24 Reset Week SUMMA Sii A A E SEENEN SEAN 24 Reset Totals ai E E A wel A A cil 25 7 DATA TRANSFER MET 26
32. Maximum pace 05 07 min kml 41 2 km h Maximum speed visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use After Training 21 ENGLISH Lap distance L t 1 dei L t 1 HEN Lap distance Lap distance 0 97 km 9 18 kmi Split distance Split Sech E Split estanca visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use Average cadence LAF 1 LAF 1 Average Average cadence cadence ex Maximum cadence pin GE 18 visible if s3 stride sensor or CS cadence sensor in use Average stride Length LAP 1 Zei Average stride length visible if s3 stride sensor in use Training Benefit The Training Benefit feature helps you better understand the effectiveness of your training After each training session you get textual feedback on your performance providing that you have trained at least a total of 10 minutes in the sport zones The feedback is based on training time distribution on sport zones calorie expenditure and duration In Training Files you get the feedback in more detail The descriptions of different training benefit options are listed in the table below Transfer your training data to the www polarpersonaltrainer com web service to see the benefits of the training with more physiological approach Feedback Training benefit Maximum braining That was a hard session You improved your sprint speed and the nervous system of yo
33. P 23 Lap time Manual lap number and lap time be Pace SG E Current pace min km or min mi Speed Current speed km h or mph You can select the speed view in sport profile settings See Sport Profile Settings page 27 for instructions lilal ju s ZonePointer Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate Time at Zone Led Time spent in the target zone Time of day Button Functions During Training Record a Lap Press OK to record a lap The display will show Lap number Average heart rate of the lap Lap time If a speed sensor is activated the following will also appear Lap number Average speed pace of the lap Lap distance 18 Training ENGLISH Lock a Sport Zone You can lock unlock your heart rate to the current sport zone To lock unlock the sport zone press and hold OK If for example you are running with a heart rate of 130 bpm which is Sport zone 3 75 of your maximum heart rate and matches sport zone 3 you can locked press and hold OK to lock your heart rate into this zone Sport zone3 Lockedis displayed ZOMEPONTER a An alarm sounds if you are below or above the sport zone Unlock the sport zone by aa ing and holding OK again Sport zone3 Unlocked is displayed y pressing and holding again Sport zone3 Unlocked is displayed 20001 4s IH13s Night Mode There is a night mode
34. RV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the OwnIndex and ZoneOptimizer features Polar ZoneOptimizer Polar ZoneOptimizer feature adopts this principle as it recommends lower intensity training when little heart rate variability is detected and higher intensity training when plenty of heart rate variability is detected It also gives you feedback on daily physiological status good normal low in respect to the Background Information 39 ENGLISH amount of heart rate variability measured when compared to earlier measurements Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones page 38 The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body ZoneOptimizer measurement Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected
35. a menu Reset Totals To reset totals select MENU gt DATA gt Reset totals Select Yes and Totals reset is displayed or No and the training computer returns to Data menu After Training 25 ENGLISH 7 DATA TRANSFER Transfer Data For long term follow up store all your training files in the polarpersonaltrainer com web service There you can view detailed information of your training data and get a better understanding of your training With the Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the polarpersonaltrainer com web service How to set up your computer for data transmission 1 Register at polarpersonaltrainer com 2 Download and install Polar WebSync software on your computer at polarpersonaltrainer com 3 Double click the WebSync icon on your task bar menu bar to start the software The welcome window opens Select Synchronize if you want to transfer training data Select Training Computer if you want to connect to your training computer and modify settings and transfer the settings to your training computer 4 Plug your DataLink data transfer unit into the USB port of the computer The DataLink flashes in red when it is properly connected The maximum distance between the DataLink and the training computer is 3m 9 84 ft O Remove the heart rate sensor strap from your chest before data transfer How to connect your training computer 5 Select MENU gt Connect gt
36. and higher intensity training when plenty of heart rate variability is detected at a given heart rate It also gives you feedback if your current limits are higher normal or lower than your normal level when compared to your earlier measurements You may get feedback on your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates Polar ZoneOptimizer determination is done in three phases and will be completed when 10 minutes of determination at maximum is reached Action Heart rate in beats per minute Duration How to achieve heart rate above 130 beats per minute seconds 6 minutes at maximum Keep your heart rate 70 100 bpm Minimum of 2 minutes Standing or training between 70 and 100 with very light training beats per minute intensity for example walking slowly Increase heart rate 100 130 bpm Minimum of 2 minutes Walking briskly or gradually from 100 to cycling jogging at low 130 beats per minute intensity during warm within two minutes up Gradually increase your 130 bpm lt Minimum of 30 Gradually increasing heart rate and continuing as planned Measurement phases 1 Preparing for training session Lots of heart rate variability Because at this stage there is still a lot of heart rate variability it s easy to detect daily changes In absolute figures this means heart rates from 70 to 100 beats per minut
37. and start running 2 At the starting point of a known lap distance press OK When you have run the whole lap distance press OK 3 Then calibrate the sensor Press and hold LIGHT to go enter Quick menu Select Calibrate stride sensor 4 Select Set correct lap distance Fix the displayed lap distance with the distance you just ran and press OK Calibrated to x xxx is displayed The sensor is now calibrated and ready for action Set correct distance Alternatively you can calibrate the stride sensor by fixing the whole distance gathered 1 In time mode press OK and select Running as your sport profile Press OK again and start running 2 Press and hold LIGHT to enter the Quick menu Select Calibrate stride sensor 3 Select Set correct distance Fix the displayed distance with the distance you just ran and press OK Calibrated to x xxx is displayed The sensor is now calibrated and ready for action During training there is also the possibility to set the calibration factor manually Press and hold LIGHT to enter Quick menu Select Calibrate stride sensor gt Set factor Prepare for Training 11 ENGLISH 5 TRAINING Wear the Heart Rate Sensor Wear the heart rate sensor to measure heart rate 1 Wet the electrode areas of the 1 strap under running water 2 Attach the connector to the strap Adjust the strap length to fit tightly but comfortably 3 Tie the strap around your chest 2 E just below the chest muscl
38. bance 3 Put the heart rate sensor strap back on your chest and keep the training computer in this interference free area as much as possible If the training computer still does not work with the training equipment it may be electrically too noisy for wireless heart rate measurement For further information see www polar fi support Minimizing Risks When Training Training may include some risk Before beginning a regular training program it is recommended that you Important Information 47 ENGLISH answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you have symptoms of any disease e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or
39. complete recovery This feature tells you if you have recovered enough for your next session helping you find the balance between rest and training In polarpersonaltrainer com you can control your total workload optimize your training and monitor your performance development Training load takes into consideration different factors which affect your training load and recovery time such as heart rate during training duration of training and your individual factors e g sex age height and weight Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets Training Load feature helps you to control total workload optimize your training and monitor your performance development The feature makes different kinds of training sessions comparable with each other and helps you to find the perfect balance between rest and training For more information on Training load see polarpersonaltrainer com Help 44 Background Information ENGLISH 13 IMPORTANT INFORMATION Caring for Your Product Like any electronic device the Polar training computer should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come Connector Detach the connector from the strap after every use Rinse the strap under running water Dry the
40. connector with a soft towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Strap Wash the strap regularly in a washing machine at 40 C 104 F or at least after every fifth use This ensures reliable measurement and maximizes the life span of the heart rate sensor Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleach or fabric softener Never put the connector in the washing machine or dryer Dry and store the strap and connector separately to maximize the heart rate sensor battery lifetime Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content Keep your training computer and sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel The training computer and heart rate sensor are water resistant and can be used in water activities Other compatible sensors are water resistant and can be used in rainy weather Do not expose the training computer to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount Keep your training computer and sensors clean To maintain the water resistance do not wash the training computer or the sensors with a pressure washer Clean them with a mild soap and water solution and rinse them with clean wate
41. d 5 is designed to produce peak performance The Polar target heart rate zones can be personalized by using a laboratory measured HR max value or by taking a field test to measure the value yourself When training in a target heart rate zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from heart rate target zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate responds to training intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program accordingly Heart Rate Variability Heart rate varies with every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise H
42. dence Speed Pace Distance Duration Distance SPEED PACE CADENCE SPEED PACE CADENCE Speed Pace sf bl Cadence Speed Pace 0105 005 Distance Lap time Distance Duration Duration Duration ZONEPOINTER ZONEPOINTER ZONEPOINTER ZonePointer Time at Zone Duration ZONEPOINTER ZonePointer Cadence ZONEPOINTER WA AR 200084 00845 ZonePointer Time at Zone Duration Duration ENGLISH LAP 01 TIME CADENCE LAP 01 TIME CADENCE Lap time Cadence Lap time 110505 Heart rate A SA Time of day Heart rate A Lap distance Calories Lap distance AVERAGE SPORT ZONES AVERAGE SPEEDPACE ees SPEED PACE 5 00 0000 d dh 00 1012 Time on each Average E 00 120 zone Average speed pace 2 speed pace Calories Calories Time of day Time of day SPORT ZONES CADENCE SPORT ZONES CADENCE de 00 10 Time on each Cadence Een zone 1p 00 0302 Speed Pace A Heart rate SPORT ZONES SPORT ZONES D 00 10 Time on each An oa zone 1 Symbols on the display Explanation Cep Cadence Speed at which you turn the cranks of your bicycle od D Calories The expended calories so far The cumulation of calories starts when your heart rate is displayed LE Distance Cumulative distance Duration Total duration of the training session so far Y Heart rate Your current heart rate fe Training 17 ENGLISH Lap distance Manual lap distance LA
43. distance is displayed Set the distance in kilometers or miles e Show in pre training mode Select YES Sport shown in pre training mode is displayed The sport will be visible in the list of sports in pre training mode when you press OK in Time mode Select No Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All the new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor with the training computer see Using a New Accessory page 36 Heart Rate Settings To view and change heart rate settings select MENU gt SETTINGS gt Heart rate settings gt HR SETTINGS e ZoneOptimizer Set On or OFF e Heart rate view Select Beats per minute BPM or Percent of maximum of maximum e Heart rate zone lock Select Heart rate zone Lock OFF or lock one of the zones by selecting Zone 1 Zone 2 Zone 3 Zone 4 or Zone 5 Zone X locked is displayed e Sport zones Set zone 1 2 3 4 and 5 heart rate limits For more information on sport zones see Polar Sport Zones page 38 Before modifying the zone limits you need to set the ZoneOptimizer
44. e 2 Warming up heart rate rises slowly and heart rate variability decreases During this phase heart rate variability starts decreasing and the body prepares for higher intensities In absolute figures this means heart rates from 100 to 130 beats per minute 3 Heart rate variability levels off This is the training phase where heart rate variability starts being at a very low level or it can almost disappear All heart rate zone limits are adjusted when your heart rate variation disappears Heart rate variation usually disappears at around 130 beats per minute or higher ZoneOptimizer guidance normally uses absolute figures 70 100 130 beats per minute but the two uppermost figures change if personal HR max is very low The second phase upper limit which is normally 130 beats per minute is limited not to exceed 75 of Has This is done automatically without actions from you ZoneOptimizer allows different durations of Phasel preparing for training session heart rate in between 70 100 beats per minute and Phase2 warming up heart rate in between 100 130 beats per minute The recommended minimum durations to get the limits successfully determined are 2 minutes at Phasel 2 minutes at Phase2 and half a minute or six minutes at maximum in Phase3 ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause heart rate variability based ZoneOptimizer determination to fail or give lower intensity targe
45. e how much your body is ready to train It then adjusts heart rate limits accordingly so that you get the maximum benefit from your training whatever the day O ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause ZoneOptimizer to give lower intensity targets or revert to default heart rate zones These conditions include high blood pressure and cardiac arrhythmia Certain medications may also influence the determination How does Polar ZoneOptimizer work You know how sometimes you can train hard and you feel you can keep on at it for a long time Then there are days when the same intensity absolutely exhausts you This is because your body s physiological state can vary from day to day When your body is not recovered you cannot train as intensively as on another day when your body is more rested Your body s physiological state is reflected in your heart rate variability And since ZoneOptimizer is based on heart rate variability it can tell what your body is ready for just by listening to your heart At the start of an exercise once the ZoneOptimizer determination is done you get a recommendation of heart rate limits for each sport zone For more information on sport zones see Polar Sport Zones page 38 ZoneOptimizer adjusts the limits for your heart rate zones to reflect your body s state When your heart rate variation is high it means your body s physiological state is good and yo
46. e training mode or Training mode Depending on which mode you enter the Quick menu from you will find different functions to modify Time Mode In time mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press OK To unlock buttons press and hold LIGHT again e Select alarm repetition Alarm gt OFF Once Monday to Friday or Every day e Select Time in use gt Time 1 or Time 2 Pre training mode Press OK in time mode to enter pre training mode In pre training mode press and hold LIGHT to enter Quick menu e Edit current sport profile settings For more information see Sport Profile Settings page 27 e Edit heart rate settings For more information see Heart Rate Settings page 29 Training Mode In training mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press OK To unlock buttons press and hold LIGHT again Buttons unlocked is displayed e Select Search sensor and the training computer starts searching for the missing sensor O This selection is only available if connection to any of the sensors has been lost e Select Calibrate stride sensor to calibrate s3 stride sensor O The option is only available when s3 stride sensor is in use e Select Training sounds and set training sounds OFF Soft Loud or Very Loud e Select Set automatic Lap off or On O This selection is only available if speed information is available i e optional CS speed sensor s3 stride sensor or G5 G3
47. es and attach the hook to the other end of the strap x ye 4 Check that the wet electrode areas are firmly against your skin and Da that the Polar logo of the connector 5 is in a central and upright position O Detach the connector from the strap after every use to maximize the battery lifetime Sweat and moisture may keep the electrodes wet and the heart rate sensor activated This will reduce the battery life For more detailed washing instructions see Important Information page gt See detailed washing instructions in Important Information For video tutorials go to http www polar fi en polar_community videos Start Training Wear the heart rate sensor and make sure you have set up an optional sensor as instructed in the sensor s user manual If you are using a speed cadence GPS or stride sensor for the first time see Using a New Accessory page 36 For sport profile settings see Sport Profile Settings page 27 To use Polar ZoneOptimizer feature for your training session see Train with Polar ZoneOptimizer page 13 1 Start your training session by pressing OK The training computer E goes into pre training mode b The sport profile shown first on the list is the sport previously used in _ Running a training session ER To change the sport profile for the training session browse with UP DOWN QUICK MENU __ 2 To change the sport profile settings or heart rate settings before the
48. function in the RCX3 training computer Press the LIGHT button once during pre training mode training recording mode or pause mode The backlight will be activated every time you press any of the buttons The display will also light up if a message for example Check heart rate sensor is displayed Night mode will be switched off when you finish the training recording View Quick Menu Press and hold LIGHT QUICK MENU is displayed You can change certain settings without pausing the training recording For further information see Quick menu page 31 Pause Stop Training Recording To pause training recording press BACK once To continue training recording press OK 2 To stop recording completely press BACK twice The following summary of your training information is displayed e Textual feedback for example Steady state training is displayed if you trained at least a total of 10 minutes in the sport zones See the feedback in more detail in Training Files For more information see After Training page 20 e Duration and Calories e Average heart rate and Maximum heart rate e Sport zones Time in each zone e Average pace and Maximum pace or Average speed and Maximum speed G5 G3 GPS sensor or s3 stride sensor or CS speed sensor required e Distance G5 G3 GPS sensor or s3 stride sensor or CS speed sensor required and Running Index s3 stride sensor or G5 G3 GPS sensor required O Care for your heart rate sensor after trai
49. g select MENU gt Settings gt General settings and press and hold LIGHT for two seconds X This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accumulator collection for batteries and accumulators DH This marking shows that the product is protected against electric shocks Polar Electro Oy is a ISO 9001 2008 certified company O 2012 Polar Electro Oy Fl 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked w
50. ght date of birth and sex as they have an impact on the accuracy of the measuring values such as the heart rate limits and calorie expenditure Button Functions and Menu Structure Button Functions The training computer has five buttons that have different functionalities depending on the situation of use LIGHT BACK OK UP DOWN Getting Started 7 ENGLISH to enter QUICK MENU e In pre training mode press and hold to enter QUICK MENU e In training mode press and hold to enter QUICK MENU For more information on quick menu see Quick menu page Menu Structure mode from any other mode e Illuminate the Exit the menu Confirm Move through Move through display Return to selections selection lists selection lists e Press and hold previous level Start training Adjust a Adjust a to unlock Leave settings session selected value selected value buttons if the unchanged Take a lap In time mode In time mode buttons are Cancel Press and hold press and hold press and hold locked selections to set zone lock to change the to switch e In time mode Press and hold on off in watch face between Time press and hold to return time training mode 1 Time 2 Data Settings Fitness test Connect Data Follow up on your training data For more information see After Training page 20 Settings Personalize your training computer and select the necessary features for eac
51. h of the sport profiles to suit your training For more information see Settings page 27 Fitness Test To train right and to monitor your progress it is important to know your current fitness level The Polar Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity The test is performed at rest The test result is a value called OwnIndex OwnIndex is comparable to maximal 8 Getting Started ENGLISH oxygen uptake VO2max which is a commonly used aerobic capacity measure For more information see Polar Fitness Test page 32 Connect For long term follow up store all your training files in the polarpersonaltrainer com web service There you can view information of your training data and get a better understanding of your training Polar DataLink data transfer unit and WebSync software make it easy to transfer training files to the web service For more information see Data Transfer page 26 Getting Started 9 ENGLISH 4 PREPARE FOR TRAINING Sport Profiles The Polar RCX3 training computer provides four sport profiles one for running two for cycling and one for other sports Adjust the settings for the sport profiles to suit your training needs in MENU gt Settings gt Sport profiles You can for example activate the sensors you want to use in the sport Then when you start a training session using the sport profile the training computer detects the needed sensors automatical
52. he top right hand corner on the display you will know that the heart rate measurement and ZoneOptimizer are on Ani Select the sport profile you want to use for your training session with UP DOWN and gt press OK to start training Phase 1 Preparing for training session Lots of heart rate variability gt 1 The ZoneOptimizer determination starts Start increasing your heart Stay ag min rate slowly to 100 bpm Spend at least 2 minutes above 70 bpm but 210 100 bpm below 100 bpm Y Di This can be achieved by standing or with very light training intensity for example walking slowly Because at this stage there is still a lot of heart rate variability it s easy to detect daily changes The alarm will sound when the first part of the determination is finished Phase 2 Warming up heart rate rises slowly and heart rate variability decreases 4 2 Continue training at light intensity Increase heart rate gradually and eee keep it between 100 130 bpm for two minutes 100 130 bpm This can be achieved for example by walking briskly or by bd 116 cycling jogging at low intensity during warm up During this phase heart rate variability starts decreasing and the body prepares for higher intensities The alarm will sound when the second part of the ZoneOptimizer determination is finished O The ZoneOptimizer determination may already finish here if the heart rate variation limit is reached Phase 3 Heart rate
53. indicates the level of physiological strain and intensity during your exercise lt measures heart rate speed and distance when cycling with a Polar CS speed sensor W I N D It also measures speed and distance when running with a Polar s3 stride sensor or with a Polar G5 GPS sensor Polar G3 GPS sensor W I N D The Polar CS cadence sensor W I N D is designed to measure cadence when cycling No other use is intended or implied The Polar training computer should not be used for obtaining environmental measurements that require professional or industrial precision Interference During Training Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when training with the training computer To avoid erratic reading or misbehavior move away from possible sources of disturbance Training equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would normally 2 Move the training computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly in front of the display panel of the equipment while the left or right side of the display is relatively free of distur
54. ining types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month To make sure the test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test Before the Test Wear the heart rate sensor For further information see Wear the Heart Rate Sensor page 12 Enter User Information Select MENU gt Settings gt User information To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in User settings Performing the Test Select MENU gt Fitness test gt Start test The progress bar indicates that the test is ongoing Stay relaxed and limit body
55. ith a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc Disclaimer e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by the incorporeal rights of Polar Electro Oy as defined by the following documents FI88972 DE4223657 6 A FI9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 Fl 111514B DE19781642T1 GB2326240 HK1016857 US6277080 US20070082789 EP1795128 FI20085432 US12 434143 EPO9159601 5 FI114202 US6537227 EP1147790 HK1040065 FI115289 EP1127544 US6540686 HK1041188 EP2070473A1 US20090156944 FI110915 US7324841 EP1361819 FI6815 EP1245184 US7076291 HK1048426 FI 110303 US6104947 EPO748185 JP3831410 Fl 96380 EP0665947 US5611346 JP3568954 FI23471 US D492999SS EU004
56. ly When you activate an optional sensor s3 stride sensor G5 G3 GPS sensor CS speed sensor WIN D or CS cadence sensor W I N D for the first time it needs to be paired with the training computer For more information on the sport profile settings and pairing a sensor with the training computer see Sport Profile Settings page 27 and Using a New Accessory page 36 Calibrate the Polar s3 Stride Sensor Polar s3 stride sensor can be set on only for the Running sport profile Calibration of the stride sensor improves the accuracy of speed pace and distance measurements It is recommended that you calibrate the stride sensor before using it for the first time if there are significant changes in your running style or if the position of the stride sensor on the shoe is dramatically changed e g if you have new shoes or if you switch the sensor from your right shoe to your left one You can calibrate the stride sensor by running a known accurate distance or by setting the calibration factor manually The calibration should be done at the speed you normally run If you run at different speeds the calibration should be done at your average speed Calibration by Running Wizard Before calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see Using a New Accessory page 36 Make sure the stride sensor function in the training computer is on Pres
57. nda det 31 Quick menu in Pre training Mode 31 Quick menu in Time mode 31 Quick menu in Training mode 31 REMOVE pairings 26 Resettotal io is 25 Reset week summaries ocoococccoconcccnconcccncononcnnnos 24 Running Cadence 41 Running Inder 42 Running settings oocoocccccccnccnncnncnnonorononorononos 27 A EE 45 Set heart rate view 29 Set Elk ccoo EE 29 Set ZoneOptimizer ooooccccoccccccncnccncncnnonononanonnnos 29 Speed Sensor pairing oooooccccccncnccccccnnoncnonacononos 36 Sport profiles ranr arera TT GAYE 10 Sport profile settings cc ccc ec eee eee sees eeeeeeenes 27 Spore ZONE Sia arrienda 38 ET AEE AE E TE 12 54 Index Stop recording oooococcccccncnnoccncnccocnnononononanononos 19 Striden ci ae a a a a E tebe 41 Stride sensor pairing oocococccccccconcnnrnnonnrnnrnnonos 37 A A AA 30 tal it ds 24 MA tee aarti A E aa canna 44 Transter data EE 26 User information settings 29 Using a new accessory ooocccccccccccncnccnncncrononnrnnonos 36 Watch face ieaie a ae o aa Ene ea 30 Wattheettge ias cart iii ate 30 Water resistance 50 Week summaries 23 TC EE 19 ZoneOptimizer e e rr aa eaaa da ara aE ita tAn 13 39 51 ZOOM training View s a anara n aE AT EAA 7
58. ning Detach the connector from the strap and rinse the strap under running water after every use Wash the strap regularly in a washing machine at 40 C 104 F at least after every fifth use For complete care and maintenance instructions see Caring for Your Product page 45 Training 19 ENGLISH 6 AFTER TRAINING Analyze Training Results The RCX3 records your training data in Training Files when the training session has lasted at least one minute To view basic data on your performance see MENU gt Data gt Training Files For deeper analysis transfer the data to polarpersonaltrainer com with the DataLink data transfer unit and WebSync software The web service offers various options to analyze the data with In Training Files browse with UP DOWN buttons to select the file you want to review and press OK The information stored in a training file depends on the sport profile and the sensors in use The below table presents examples of training file views for running and cycling sports TRAINING FILE VIEWS INFORMATION DISPLAYED RUNNING Steady state trainings CYCLING Steady state trainings Textual feedback on your performance for example Steady state training is displayed if you trained at least a total of 10 minutes in the sport zones To view the Training Benefit select More details by pressing OK Start time RUNNING E
59. oped your ability to sustain high intensity effort for longer Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increased your resistance to fatigue Steady state training Excellent You improved the endurance of your muscles and your aerobic fitness Steady state amp Basic training Long Excellent This long session improved the endurance of your muscles and your aerobic fitness It also developed your basic endurance and your body s ability to burn fat during exercise Steady state amp Basic training Excellent You improved the endurance of your muscles and your aerobic fitness This session also developed your basic endurance and your body s ability to burn fat during exercise Basic amp Steady state training Long Great This long session improved your basic endurance and your body s ability to burn fat during exercise It also developed the endurance of your muscles and your aerobic fitness Basic amp Steady state training Great You improved your basic endurance and your body s ability to burn fat during exercise This session also developed the endurance of your muscles and your aerobic fitness Basic training Long Great This long low intensity session improved your basic endurance and your body s ability to burn fat during exercise Basic training Well done This low intensity session improved your basic endurance and
60. or modify sport profile settings for running select MENU gt Settings gt Sport profiles gt Running e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e PDS sensor Select On OFF or Search new e Stride sensor Select On OFF or Search new e Stride sensor calibration Select Calibrate gt By running or Set factor For more information on calibration see Calibrate the Polar s3 Stride Sensor page 10 O Stride sensor calibration is visible only if the stride sensor has been set On previously e Speed View Select Kilometers per hour or Minutes per kilometer or if you have chosen imperial units select Miles per hour or Minutes per mile e Automatic Lap Select On or OFF If you set the automatic lap On Set automatic Lap distance is displayed Set the distance in kilometers or miles e Show in pre training mode Select YES Sport shown in pre training mode is displayed The sport will be visible in the list of sports in pre training mode when you press OK in Time mode Select No Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All the new senso
61. ptimizer limits 5 After you have received and read the feedback press any button except LIGHT to exit the message display and continue your training session O Remember that you need to spend at least 2 minutes doing both phase 1 and phase 2 The duration of the last phase is 6 minutes at maximum and you need to be above 130 bpm for a minimum of 30 seconds or until your heart rate variation can no longer be detected O If you use ZoneOptimizer within an hour since your last use please note that the recommended sport zones can be slightly off This is because your body is likely to still be recovering from previous training and heart rate variability which ZoneOptimizer uses returns to normal state slower than heart rate Training Views You can view different training views by pressing UP or DOWN The number of the training view appears for a few seconds The information displayed varies depending on the sensors you have installed which features are set on and what kind of sport you are performing The below tables present available training views for some different sensor combinations In these examples the training information is shown on three rows You can set the training information to be shown on two or three rows in MENU gt Settings gt Sport profiles gt Sport gt Training view Heart rate sensor Heart rate sensor s3 stride sensor Heart rate sensor G5 G3 GPS sensor
62. r Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the training computer and the sensors as these may damage the sensor units Operating temperatures are 10 C to 50 C 14 F to 122 F Service During the two year guarantee warranty period we recommend that you have service other than battery replacement done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page 51 For contact information and all Polar Service Center addresses visit www polar fi support and country specific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs O The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and newsletter registration Changing Batteries The RCX3 training computer and the WearLink transmitter W I N D both have a user changeable battery To change the battery yourself please follow the instructions carefully as instructed in chapter Change Batteries Yourself The batteries for the speed and cadence sensors canno
63. raining information will be displayed on three or two rows according to your selection Bike Settings To view or modify bike settings select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 gt Bike 1 settings Bike 2 settings e Speed sensor Select OFF On or Search new e Wheel size Set the wheel size to xxxx mm For more information on measuring the wheel size see Measuring Wheel Size e Cadence sensor Select OFF On or Search new e Autostart Set OFF or On If you select On Speed sensor for bike required Activate speed sensor YES NO is displayed Select YES and Autostart on is displayed If you select NO Activation canceled is displayed O All the new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor to the training computer see Using a New Accessory page Measuring Wheel Size Select MENU gt Settings gt Sport profiles gt Cycling Bike 11 Cuycling 2 Bike 2 gt Bike 1 settings gt Wheel size gt Set wheel size Wheel size settings are a prerequisite for correct cycling information There are two ways of determining the wheel size of your bike Method 1 Look for the diameter in inches or in ETRTO printed on the wheel Match it to the wheel size in millimeters in the right column of the chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26x 1 0
64. ress and hold the BACK button Pairing a New Stride Sensor with the Training Computer Make sure the stride sensor has been correctly attached to your shoe For more information on setting up the stride sensor refer to the user manual of the stride sensor or to the video tutorial at http www polar fi en polar_community videos You can only pair one stride sensor to the training computer at a time If you pair a new sensor the new sensor always replaces the previous one you had paired The stride sensor can only be paired to the Running sport profile Go to MENU gt Settings gt Sport profiles gt Running gt Stride sensor gt Search new and press OK 2 Searching for new stride sensor is displayed The training computer starts searching for the stride sensor signal 3 Once the new stride sensor is identified Stride sensor Found is displayed Pairing is complete 4 Ifthe search is not successful Stride sensor not found or Other stride sensors interfering hove Further Try again YES NO is displayed 5 Select YES to start the search again 6 Select NO to cancel the searching 7 To return to time mode press and hold the BACK button Using a New Accessory 37 ENGLISH 12 BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of maximum heart rate With sport zones you can easily
65. rs must be paired with the training computer before they can be activated For more information on pairing a new sensor with the training computer see Using a New Accessory page 36 Cycling Settings To view or modify sport profile settings for cycling select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e PDS sensor Select On OFF or Search new e Bike 1 settings For more information see Bike Settings e Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial units select Miles per hour or Minutes per mile e Automatic Lap is set off as default Press OK Set distance is displayed Set the distance in kilometers or in miles and confirm with OK Automatic lap set to x x km is displayed After this you can select to have the Automatic lap OFF or On e Show in pre training mode Select YES Sport shown in pre training mode is displayed The sport will be visible in the list of sports in pre training mode when you press OK in Time mode Select No Sport not shown in pre training mode is displayed Settings 27 ENGLISH e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The t
66. s UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On To calibrate a certain distance with a step by step guidance select 1 MENU gt Settings gt Sport profiles gt Running gt Stride sensor calibration gt By running Set distance is displayed 2 Adjust the distance how far you wish to run to calibrate the stride sensor minimum calibration distance is 400 meters 0 3 miles Press OK Stand still until stride sensor is Found is displayed 3 Press OK and run xx x km mi is displayed On the starting line press OK and start your run by taking the first step with your sensor foot and run the preset distance at a steady pace 4 Press OK after xx x km mi is displayed Stop exactly on the finish line of the preset distance and press OK 5 When the calibration succeeds Calibrated to x xxx is displayed The new calibration factor is used Continue recording is displayed If you wish to continue the training session recording select Yes Otherwise select No 6 To cancel the calibration press BACK Calibration canceled is displayed If the calibration fails Calibration Failed is displayed and if you cancel the calibration by pressing BACK Calibration canceled will be displayed If calibration fails try again Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance Example you run 1200m and the training comp
67. select and monitor training intensities Target zone Intensity of HR max bpm Example durations Training benefit MAXIMUM 90 100 171 190 bpm less than 5 minutes Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit athletes Short intervals only usually in final preparation for short events HARD 80 90 152 172 bpm 2 10 minutes Benefits Increased ability to sustain high speed endurance Feels like Causes muscular fatigue and heavy breathing Recommended for Experienced athletes for year round training and for various durations Becomes more important during pre competition season MODERATE 70 80 133 152 bpm 10 40 minutes Benefits Enhances general training pace makes Moderate intensity efforts easier and improves efficiency Feels like Steady controlled fast breathing Recommended for Athletes training for events or looking for performance gains A 60 70 114 133 bpm 40 80 minutes Benefits Improves general base fitness improves recovery and boosts metabolism Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long training sessions during base training periods and for recovery training sessions during competition season VERY LIGHT 50 60 k 104 114 bpm 20 40 minutes Benefi
68. sly measures cycling distance and your real time average and maximum speeds Data from all compatible sensors is sent wirelessly to the training computer over the 2 4 GHz W I N D technology proprietary to Polar This eliminates interference during training 6 The Complete Training System ENGLISH 3 GETTING STARTED Basic Settings Before using your training computer for the first time customize the basic settings Enter as accurate data as possible to ensure correct feedback based on your performance Activate your training computer by pressing OK Select Language is displayed You can select from Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with OK Please enter basic settings is displayed Press OK and adjust the following data Time Select 12h or 24h With 12h select AM or PM Enter the local time Date Enter current date Units Select metric kg cm or imperial lb ft units Weight Enter your weight Height Enter your height In LB FT format first enter feet then inches Date of birth Enter your date of birth Sex Select Male or Female ER AO MN A Settings OK is displayed To change your settings press BACK until you return to the desired setting To accept the settings press OK and the training computer goes to the time mode O It is important that you are precise with the Basic Settings especially when setting your weight hei
69. st training file is overwritten by the most recent one To save the training file for a longer period of time transfer it to the Polar web service at www polarpersonaltrainer com For more information see Data Transfer page 26 To delete a training file 1 Select MENU gt DATA gt Delete files gt Training File and press OK Browse the files with the UP DOWN buttons and select the file you want to delete Press OK Delete File YES NO is displayed Alternatively you can delete a file in MENU gt Data gt Training Files Browse with UP DOWN to the file you want to delete then press and hold LIGHT Delete file YES NO is displayed 2 Select YES File deleted is displayed After that Remove File From totals is displayed If you select YES File deleted From totals is displayed If you select NO the training computer returns to the training file menu Note Deleting a file from totals does not delete data from Week summaries Week summaries can be only reset To delete all files 1 Select MENU gt DATA gt Delete files gt AU Filesand press OK Delete all Files YES NO is displayed 2 Select YES and All Files deleted is displayed If you select NO the training computer returns to the training all files menu Reset Week Summaries To reset weeks summaries select MENU gt DATA gt Reset week summaries Select Yes and Week summaries 24 After Training ENGLISH reset is displayed or No and the training computer returns to Dat
70. sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In the USA the sealing ring battery kits are also available at www shoppolar com When handling a new fully charged battery avoid clasp like contact e simultaneously from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and the lifetime of the battery Changing Training Computer Battery 1 Use the battery cap tool to open the battery cover Position the tool so that it fits in correctly on the top of the back cover and turn it from CLOSE to OPEN Remove the battery cover 2 Lift the battery out carefully Be careful not to damage the metal sound element or the grooves Insert a new battery with the positive side outwards 3 Close the cover with the battery cap tool and re enter the basic settings Changing Heart Rate Sensor Battery 1 Using a coin open the battery cover by turning it counterclockwise to OPEN 2 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ens
71. t be replaced Polar has designed speed and cadence sensors to be sealed in order to maximise mechanical longevity and reliability The sensors have long life batteries inside To purchase a new sensor contact your authorized Polar Service Center or Important Information 45 ENGLISH retailer For battery information of the Polar s3 stride sensor Polar G5 GPS sensor or Polar G3 GPS sensor W I N D consult the user manual for the product in question Prior to changing the battery please note the following e The low battery indicator is displayed when 10 15 of the battery capacity is left e Before battery change transfer all data from your RCX3 to polarpersonaltrainer com to avoid data loss For more information see Data Transfer page 26 e Excessive use of the backlight drains the battery more rapidly e n cold conditions the low battery indicator may appear but will disappear when the temperature rises e The backlight and sound are automatically turned off when the low battery indicator is displayed Any alarms set prior to the appearance of the low battery indicator will remain active O Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be disposed of properly according to local regulations Change Batteries Yourself To change the batteries of the training computer and heart rate sensor yourself carefully follow the instructions below When changing the battery make
72. t your body is at running and Running Index is a measurement of this influence By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an effort or that your pace is faster at a given level of exertion The Running Index feature calculates such improvements Running Index also gives you daily information on your running performance level which may vary from day to day Benefits of Running Index e emphasizes the positive effects of good training sessions and resting days e monitors fitness and performance development at different heart rate levels not only during maximal performance e you can determine your optimal running speed by comparing running indexes from different kinds of training sessions e stresses progress through better running technique and fitness level Running Index is calculated during every training session when heart rate and the s3 stride sensor or G3 G5 GPS sensor signal is recorded and when the following requirements apply e speed should be 6 km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be at least 40 of your HRR heart rate reserve Heart rate reserve is the difference between maximum heart rate HR max and resting heart rate HR est Example A person with HR max1 90 bpm and HR est 60 bpm 40 190 60 60 112 bpm heart rate should be at least 112 bpm O For a precise exercise heart ra
73. te you need your exact HR nay and HR es When using estimated HRmax exercise heart rate values are always estimates Make sure that the stride sensor is calibrated Calculation begins when you start recording the session During the session you may stop once at traffic lights for example without interrupting the calculation In the end your training computer displays a Running Index value and stores the result in the Training files section Compare your result to the table below Using the software you can monitor and analyze your progress in Running Index values against time and different running speeds Or compare values from different training sessions and analyze them in short and long term Short term analysis Running Index Performance Level lt 30 30 Very poor 31 37 Poor 38 44 Fair 45 51 Average 52 58 Good 42 Background Information ENGLISH Running Index Performance Level 59 65 Very good gt 65 Excellent There may be some daily variation in the Running Indexes due to running circumstance changes for example different surface hills wind or temperature Long term analysis The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing maximally Use your long term Running Index average in the interpretation of the chart The prediction is best for
74. te Training System 5 ENGLISH With the polarpersonaltrainer com web service you can mm a d Li Bai d D share your training information in social media e get more detailed information on your training feedback e store your training files manually or by using the DataLink and follow up your progress e see your training route optional Polar G5 or Polar G3 GPS sensor W I N D needed e analyze training intensity and needed recovery time using the Training Load feature and e challenge your friends to virtual sports competitions O The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and Newsletter registration Available Accessories With the help of Polar accessories you can enhance your training experience and achieve a more complete understanding of your performance Optional Polar s3 stride sensor wirelessly measures speed pace distance running cadence and stride length Optional Polar G5 GPS sensor Polar G3 GPS sensor W I N D transmits speed pace distance and location data as well as track information to RCX3 which records and displays the data for later analysis Optional Polar CS cadence sensor W I N D wirelessly measures cycling cadence i e your real time and average pedaling rate as revolutions per minute Optional Polar CS speed sensor W I N D wireles
75. tep 2 Choose a hill or stairwell that will take more than 2 minutes to climb Run up the hill steps once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill steps Step 3 Run up the hill steps again building towards a pace you could just about hold for 3 kilometers Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Run back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Run up the hill steps once again at a pace that you can only hold for 1 minute Try to run halfway up the hills steps Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 10 minutes Running Cadence and Stride Length Cadence is the number of times the foot with the stride sensor hits the ground per minute Stride length is the average length of one step That is the distance between your right and left foot contacting the ground Running speed 2 stride length cadence There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases
76. ts Helps to warm up and cool down and assists recovery Feels like Very easy little strain Recommended for For recovery and cool down throughout training season HRmax Maximum heart rate 220 age Example 30 years old 220 30 190 bpm Training in heart rate zone 1 is done at a very low intensity The main training principle is that performance improves when recovering after and not only during training Accelerate the recovery process with very light intensity training Training in heart rate zone 2 is for endurance training an essential part of any training program Training sessions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence 38 Background Information ENGLISH Aerobic power is enhanced in heart rate zone 3 The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles If your goal is to compete at top potential you will have to train in heart rate zones 4 and 5 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Sufficient recovery between intervals is very important The training pattern in zones 4 an
77. ts These conditions include high blood pressure cardiac arrhythmia and certain medications 40 Background Information ENGLISH Maximum Heart Rate Maximum heart rate HR max is the highest number of heartbeats per minute bpm during maximum physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary according to the type of sport performed HR max is used to express training intensity Determining Maximum Heart Rate Your HR max can be determined in several ways e The most accurate way is to have your HR max Clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or an exercise physiologist e You can also determine your HR max by taking a field test together with a training partner e HRmax can also be estimated by using the commonly used formula 220 age although research shows that this method is not very accurate especially for older persons or those who have been fit for many years If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max yourself Having a training buddy with you during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 15 minutes on a flat surface building up to your usual training pace S
78. u can work at higher intensity ZoneOptimizer knows this and suggests that you exercise with higher heart rate limits When your body is not recovered your heart rate variation is low and the heart rate zone limits are lowered So one day ZoneOptimizer would say that light training for you is done between 114 133 beats per minute bpm On another day when you are not that recovered light training limits might be lowered to 111 129bpm ZoneOptimer helps you to always train at the appropriate intensity for the maximal benefit ZoneOptimizer also gives you feedback on your daily physiological status good normal low It knows it by comparing the amount of heart rate variability you have now with earlier measurements Without Training 13 ENGLISH ZoneOptimizer you can estimate your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates Start Training Session with Polar ZoneOptimizer To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt ZoneDptimizer gt On Before ZoneOptimizer determination make sure that you have the Polar default Sport Zone limits in use i e you have not modified the Sport Zone limits manually If you want to modify the Sport Zone manually set the ZoneOptimizer function off Sg g To start the training session with ZoneOptimizer press OK When you see the ECG curve on t
79. ufacturers Marking on case back Water resistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for swimming Protected against wash splashes sweat raindrops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Frequently Asked Questions What should do if the battery symbol and Low battery is displayed The low battery indicator is usually the first sign of an expired battery However in cold conditions the low battery indicator may appear The indicator will disappear as soon as the temperature rises enough When the symbol appears the training computer sounds and backlight are automatically deactivated For further information on changing the battery see Important Information page 45 do not know where am in the menu Press and hold BACK until the time of day is displayed there are no reactions to any buttons Reset the training computer by pressing all the buttons simultaneously for two seconds until the display fills with digits Press any button select language and set the time and date in Basic Settings after the reset All other settings are saved Skip the rest of the settings by pressing and holding BACK
80. ur muscles which make you more efficient This session also increased your resistance to fatigue Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training What a session You improved your speed and efficiency This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer Tempo amp Maximum training What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer This session also developed your speed and efficiency Tempo training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Tempo training Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer 22 After Training ENGLISH Feedback Training benefit Tempo amp Steady state training Good pace You improved your ability to sustain high intensity effort for longer This session also developed your aerobic fitness and the endurance of your muscles Steady state amp Tempo training Steady state training Good pace You improved your aerobic fitness and the endurance of your muscles This session also devel
81. ure water resistance Press the cover back into the connector gt Use the coin to turn the cover clockwise to CLOSE A 46 Important Information ENGLISH Danger of explosion if the battery is replaced with wrong type Power Save Mode The power save mode is enabled by default During the night in between the hours 24 00 06 00 12 00am 06 00am the training computer display will be switched off automatically During this time the AutoSync function is not enabled To exit the power save mode press any button After five minutes the display returns to power save mode The power save mode will not be enabled during training session recording The time period during which the power save mode is enabled can be modified in the WebSync software to better suit your training schedule For more information see WebSync Help Battery Lifetime in RCX3 The battery lifetime for the RCX3 training computer is on average 7 8 months and depends on which features and sensors you use The suggestions below will help you to lengthen the battery lifetime To get the 8 months lifetime for the battery take the following settings into use in your training computer e Set the AutoSync off in MENU gt Connect gt AutoSync gt OFF e Set the GPS sensor off in MENU gt Settings gt Sport profiles when you do not need speed distance or location data Precautions The Polar training computer shows your performance indicators It
82. uter Parts Polar RCX3 training computer provides you with data you need to enhance your training performance and also saves the data for later analysis Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs Comfortable heart rate sensor Polar WearLink transmitter W I N D detects your heart rate accurately from the heart s electrical signals and sends the data to the training computer in real time The heart rate sensor consists of a connector and a strap Transfer data between the training computer and the polarpersonaltrainer com web service with Polar DataLink data transfer unit and WebSync software DataLink plugs into a USB port on your computer and it detects your training computer with wireless W I N D technology Y polarpersonaltrainer com Web service Web Sync software DataLink data transfer unit Training Software With Polar WebSync software you can e synchronize and transfer data between your training computer and polarpersonaltrainer com e fine tune your training computer settings and set the Power Save mode on off and e customize your RCX3 training computer display for example with your own logo e export data to other softwares The WebSync software can be downloaded at www polarpersonaltrainer com The optional DataLink data transfer unit can be purchased as an accessory The Comple
83. uter shows a distance of 1180m the calibration factor is 1 000 Calculate the new calibration factor as follows 1 000 1200 1180 1 017 The measuring range for the factor is 0 500 1 500 10 Prepare for Training ENGLISH To calibrate the stride sensor manually before training select 1 Settings gt Sport profiles gt Running gt Stride sensor gt Set factor 2 Adjust the factor Calibareted to x xx is displayed The calibration factor can also be set during training when the stride sensor is in use Press and hold LIGHT to enter the Quick menu and then select Calibrate stride sensor gt Set factor Calibareted to x xx is displayed and you can continue running Calibrate Sensor by Running a Known Distance on the fly calibration O Before calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see Using a New Accessory page 36 Set correct lap distance You can calibrate the sensor at any phase of your training with lap distance correction provided you are not training with distance based targets Just run a known distance preferably more than 1000 meters 0 62 miles Make sure the stride sensor function in the training computer is on In time mode press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On 1 In time mode press OK and select Running as your sport profile Press OK again
84. ves signals from your accessory only and enables disturbance free training in a group Before entering an event or race make sure that you do the pairing at home This is to prevent interference due to the long range data transmission When pairing new sensor make sure you are not near 40 m 131 ft other similar sensors Pairing a New Speed Sensor with the Training Computer Make sure the speed sensor has been correctly installed For more information on installing the speed sensor refer to the user manual of the speed sensor or for video tutorial at http www polar fi en polar_community videos You can have two bikes on the training computer Each bike has to have the sensors separately taught You can only teach one speed sensor to one bike If you have two bikes both of them can use the same speed sensor Or they can have their own set of sensors When you pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Go to MENU gt Settings gt Sport profiles gt Cycling Bike 1 gt Bike 1 settings gt Speed sensor gt Search new and press OK 2 Press OK to start test drive is displayed 3 Press OK and Searching for new speed sensor is displayed The training computer starts searching for the speed sensor signal Rotate the wheel a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated 4 Once the ne
85. w speed sensor is identified Speed sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Speed sensor not found or Other speed sensors interfering Hove further Try again YES NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 8 To return to time mode press and hold the BACK button Pairing a New Cadence Sensor with the Training Computer Make sure the cadence sensor has been correctly installed For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the video tutorial at http www polar fi en polar_community videos You can have two bikes on the training computer Each bike has to have the sensors separately taught You can only teach one cadence sensor to one bike If you have two bikes both of them can use the same cadence sensor Or they can have their own set of sensors When you pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Goto MENU gt Settings gt Sport profiles gt Cycling Bike 1 gt Bike 1 settings gt Cadence sensor gt Search new and press OK 2 Press OK to start test drive is displayed 3 Press OK and Searching new cadence sensor is displayed The training computer starts searching for the cadence sensor signal Rotate the wheel a few times to activate the sensor The flashing red light on the sensor

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