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Polar RCX3 user manual

1. 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 After Training 23 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 developed your ability to sustain high intensity effort for longer Excellent This long session improved the
2. ccceceeeeeeeeeenes 35 Fitn ss EE 34 General sting 31 GPS sensor pairing cia SE ed geen 39 Heart rate SOnsor 5 nave desea AEN 13 37 Heart rate settings 30 Hee reit eier e 43 Interference REENEN EEN SEENEN ENKEN AE 50 Low Datherye ti dE ET 53 Measure wheel size cccccececeseeeeeeaeeeeeeaeeeeeeas 29 LEUR 8 Minimizing gek 51 Night Mode circa iia 20 On the fly calibration 11 Other sport Settings ooocoocccccccononccocononornnnnnoo 30 A Ate ee Ae 34 Pause rOCOPdiNg 20 NIE 50 QUICK TEE 32 Quick menu in Pre training mode ccccc ee ea eee 32 Quick menu in Time mode 32 Quick menu in Training mode 32 REMOVE pairings 21 Reset totals iaa as td 26 Reset week summaries oococococccccconcccncononcnonncnnnno 25 Running Cadence 43 RUNMING Mdo acota 44 Running settings cccccc cece cee eeseeeeeseeeeneeeees 28 A E EEN E 48 Set heart rate view 30 Set ZONE Joch E 30 Set Zones ee claw vere deed 30 Speed Sensor pairing ccc ecc ee eee cece eeeteeeeeeeeeenes 38 SPOMprotiles ics farses ice Ae poets MR SE 10 Sport profile settings 00 ccc ec cee eee ee eeeeseeeeeeeenes 28 a AIN E A EAE 40 ENGLISH Start Training 13 Stop Tel Z tteg et edd gie ZS vases 20 Stride length 43 Stride Sensor pairing ccc ec ee eee eee eee eeteseeeeeaeeees 39 MIMO Le ech e 32 DO E E E EE 25 NET WEE 46 Transterdata EE 21 User informat
3. 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 In time mode press OK and select Running as your sport profile Press OK again 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 Prepare for Training 11 ENGLISH 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 12 Prepare for Training ENGLISH 5 TRAINING Wear the Hea
4. Intel or 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 a these definitions do not necessarily apply to products nd compare it to the chart below Please note that of other manufacturers Marking on case back Water resistant characteristics Water resistant IPX7 Water resistant Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer 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 I 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 Important Information 53 ENGLISH the symbol appears the training computer sounds and backlight are automatically deactivated For further informat
5. 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 your body s ability to burn fat during exercise Recovery training Very nice session for your
6. gt On The ZoneOptimizer determination will start in the background already when you are in pre training mode When you see the ECG curve on the top right hand corner on the display you will know that the heart rate measurement and ZoneOptimizer are on 14 Training ENGLISH 1 To start the training session with ZoneOptimizer press OK The display will show the sport used in the previous training session and the count down timer will start running in the background as soon Running as the heart rate has reached 70 beats per minute An ECG curve will appear in the top right had corner of the display Select the sport profile you want to use for your training session with UP DOWN and press OK to start training 2 Keep your heart rate between 70 and 100 beats per minute for two Stay Ge min minutes 20 100 bpm This can be achieved by standing or with very light training intensity Y ER for example walking slowly The alarm will sound when the first part of the determination is finished 3 The second part of the determination will start when your heart rate EN has risen above 100 beats per minute 100 130 bpm Continue training at light intensity Increase heart rate gradually and llb keep it between 100 130 bpm for two minutes LO This can be achieved for example by walking briskly or by cycling jogging at low intensity during warm up If you have a very low HR may the training computer will give you special
7. ja Pace 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 28 for instructions lila Yjuls ZonePointer Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate Er Time at Zone 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 Training 19 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 zones Lockedis displayed ZONEPONTER A An alarm sounds if you are below or above the sport zone Unlock the sport zone by eg GE ing and holding OK again Sport zone3 Unlocked is displayed e pressing and holding OK again Sport zone3 Unlocked is displayed 20001 s O41 4s Night Mode There is a night mode function in the RCX3 training computer Press the LIGHT
8. laboratory Ownlndex Polar OwnIndex the result of Polar Fitness Test page 34 predicts your maximal oxygen uptake VOsmax OwnIndex usually ranges from 20 to 95 and is comparable to VO max 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 Settings 31 ENGLISH 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 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 Quic
9. 342 km Distance visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use Avg heart rate RUNNING k CYCLING i Avg heart rat Avg heart rat 14e 60 191 60 Max heart rate Max heart rat Max heart rat 160 602 160 60 Min heart rate Min heart rate i 122 60 122 60 Min heart rece visible if heart rate sensor in use Calories RUNNING V CYCLING d Calories Calories 843 kcal 1143 kcal Fat burn of calories Fat burn Fat burn of calories of calories Gi A ie 394 is esch visible if heart rate sensor in use Average pace Average speed RUNNING k CYCLING E Average Average pace speed Maximum pace Maximum speed 05 20 min km 29 2 km h H H Maximum Maximum pace speed Heat A H 03 45 min kml a 532 km h visible if s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use Average cadence RUNNING x CYCLING K Average Calories cadence 3 1143 kcal Maximum cadence 8 Maximum Fat burn Gaz ol ol calorias visible s3 stride sensor or bike cadence sensor in use Running index RUNNING a oft visible if G5 G3 GPS sensor in use 64 After Training 21 ENGLISH Average stride length RUNNING A Average stride length Running index 115 d 3 Running nder cub visible if s3 stride sensor in use Bike in use cretino gt Bike in use idi i Bike 1 Riding duration Riding duratio ic i ini j i i 07 18 4yb visible if training file is cycling sport Sport zones RUNN
10. Afterthe TOS A A a dE EE EE 35 10 USING A NEW HEART RATE SENSOR ua 37 Using a New Heart Rate Sensor ENEE 37 Pairing a New Heart Rate Sensor with the Training Computer 37 11 USING A NEW ACCESSORY i ccvsccscccvcecsscevcscenssvccssccvecsscactecessncvisscnsensecessceevescsrevcescnivecssecereccssacs 38 Pairing a New Speed Sensor with the Training Computer 38 Pairing a New Cadence Sensor with the Training Computer 38 Pairing a New GPS Sensor with the Training Computer 39 Pairing a New Stride Sensor with the Training Computer 39 12 BACKGROUND INFORMATION xt eg deeg ENNEN ENNEN e ENER e EENS N ENEE Ne A0 ARS ZONGS eege dee dE ENEE ENEE EE ERENNERT AER EE EN A0 Heart Rate Variability EE 41 Polar ZoneOptimiZer EA ii od Lee eb aa cai ema s Ee Ta 41 Maximum Heart Rate iii a daa ai 43 Running Cadence and Stride Length NENNEN 43 Polar Running EE 44 Polar Training Load Feature icccs 2 0bectleccvevecs cies esos ERENNERT EA Ee EE EEN Ee Ze EENS eege 46 Polar Endurance Training Program for Running and Cycling 46 13 IMPORTANT INFORMATION ANEREN 48 Caring for Your Produc NENNEN EEN ENNEN ANNE ns eee E Daada a 48 EENEG AE Ee EE EE Ee eer awe ead 48 Changino Batteries cora ii 48 Change Batteries Yourself nano rnnnrnrnnnnanrrnnnrnrennnarirnnninnnnos 49 NUECHT 50 Battery Lifetime in ROX cialis 50 POCOS iii a chia dacevscteewscauGsteecncd vend snes Secs SEN dE d Ee 50 Interference During TraIMING enee eege DEE Eeer 50 Minim
11. 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 38 Make sure the stride sensor function in the training computer is on Press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On 10 Prepare for Training ENGLISH 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 displaye
12. 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 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 1 Cycling 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 26 x 1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622
13. 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 38 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 40 Before modifying the zone limits you need to set the ZoneOptimizer off To modify zones First set ZoneOptimizer off is displayed Set ZoneOptimizer off YES NO Sel
14. and average pedaling rate as revolutions per minute Optional Polar CS speed sensor W I N D wirelessly measures cycling distance and your real time average and maximum speeds Li La 2 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 t
15. 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 Polar H1 H2 H3 Heart Rate Sensor Battery 1 Lever the battery cover open by using the clip on the strap 2 Remove the old battery from the battery cover with a suitable sized small ridgid stick or bar such as a toothpick A non metal tool is preferable Be careful not to damage the battery cover 3 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 4 Align the ledge on the battery cover with the slot on the connector and press the battery cover back into place You should hear a snap Important Information 49 ENGLISH Changing Polar WearLink Heart Rate Sensor Battery 1 Using a coin open the battery cover by turning it counterclockwis
16. 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 sensors must be paired with the training computer before they can be activated For more information on pair
17. 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 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 37 ENGLISH 11 USING A NEW ACCESSORY Before taking a new accesso
18. 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 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 52 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 Th
19. 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 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 32 Settings ENGLISH 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 33 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 ind
20. s3 stride sensor or G5 G3 GPS sensor or CS speed sensor in use ENGLISH Lap distance LAF 1 dei L t 1 Vi Lap distance Lap distance 0 97 km 9 18 kmi Split distance 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 na Maximum cadence GER ee 38 visible if s3 stride sensor or CS cadence sensor in use Average stride LAF 1 Zei Length Average stride length DA i 120 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 your muscles which make you more efficient This session also increased your resistance to fatigue
21. 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 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 31 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 34 Polar Fitness Test ENGLISH When the test is over you will hear two beeps OwnIndex is displayed with a numerical value and level evaluation For further information on evaluations see Fitness Level Classes Update to VOzmax e Select Yes to save the OwnIndex value to your user settings and Ownlndex results menu e Select No only if you know your laboratory measured NU us 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 Own ndex results You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds After saving th
22. will appear in the menu only if you have created and downloaded an Endurance program from polarpersonaltrainer com For more information see Polar Endurance Training Program for Running and Cycling page 46 Data Follow up on your training data For more information see After Training page 21 Settings Personalize your training computer and select the necessary features for each of the sport profiles to suit your training For more information see Settings page 28 8 Getting Started ENGLISH 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 oxygen uptake VO2max which is a commonly used aerobic capacity measure For more information see Polar Fitness Test page 34 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 27 Getting Started 9 ENGLISH 4 PREPARE FOR TRAINING Plan Your Training You can utilize the ready made Po
23. 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 CR 2025 Silicone 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 CS cadence sensor Stride sen
24. 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 Settings 29 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 distance is displayed Set the distance in kilometers or miles e Show in pre training mode Select
25. D PACE CADENCE SPEED PACE CADENCE Speed Pace ie bl Cadence Speed Pace 105 005 Distance 50500 Lap time Distance gt Duration Duration Duration ZONEPOINTER ZONEPOINTER ZONEPOINTER ZonePointer Time at Zone Duration ZONEPOINTER 129545 ZonePointer Cadence Duration ZONEPOINTER WA AR 200084 SUE ZonePointer Time at Zone Duration Training 17 ENGLISH LAP 01 TIME CADENCE LAP 01 TIME CADENCE Lap time 11 05 Cadence Lap time I 1Ujos Heart rate Time of day Heart rate Lap distance Calories Lap distance AVERAGE i SPORT ZONES AVERAGE SPEED PACE a cea SPEED PACE pm 00 1012 Time on each Average E zone Average speed pace 2 speed pace Calories Calories Time of day Time of day SPORT ZONES CADENCE SPORT ZONES A CADENCE E 00 10 Time on each Cadence 3 00 2645 9 00 1201 zone 1p 00 0302 Speed Pace td cy Heart rate SPORT ZONES DH Time on each zone Symbols on the display CAD 18 Training Explanation Cadence Speed at which you turn the cranks of your bicycle Calories The expended calories so far The cumulation of calories starts when your heart rate is displayed Distance Cumulative distance Duration Total duration of the training session so far Heart rate Your current heart rate ENGLISH Lap distance Manual lap distance LAP e3 Lap time Manual lap number and lap time
26. ENEE 20 View QuickiM nurs ia a date een 20 Pause Stop Training Recording ENEE 20 Gs AFTER TRAINING iicisesscccccsedcavccentasesceessivicecsssecenedsdvecessatescersadecocctssccsead sdecrescaioscnessedcansseaccsend ose 21 Analyze Trainin Results ti a ue EE det e Ed te 21 Training Rebettk EE ES Sed cathe EE Manse ett i Ra Ree eee 23 Week DEELER EA EE EA 24 Total SINCE EE 25 Delete Flia AA A AAA AA A AOU eae A E E A 25 Reset Week Summaries et rca EE anda 25 Reset Totals ivi RAR EE e EE EE E EE 26 Te DATA TRANSFER WE 27 Transfer EE 27 8 SETTINGS essteccscccvesscesesveccatecevecessveces Ad EEeN dE EENEG O 28 Sport Profle CEET 28 RUNNING Settings ag Zeg ee lge See Ee et EE EE EE el bo texte Gas Me er 28 e Ire le TEE 28 Other Spork Settin A BEE AE ead aaah A 30 Heart Rate geed EE RE cena hate sete tec EES EE 30 User Information Settings eirean Nee EN da e evened 31 Maximum Heart Rate ARMA X eege NENNEN a dE EEN NEES ege 31 OWNIAdSO EE 31 General Settings NENNEN AEN NEEN be ee eee nia vie NNEN AER ENEE 31 ENGLISH Watch Settings ici A id eee eee ee 32 QUICK men poesien ee ENEE EEN eege ENNER E EAR ENNER DEER NEEN ed ee 32 Ti Moe ta dE pagan lat EE Ee et eg EE Ee EE 32 IS Ile En e 32 Training Modes tee EAR 32 9 POLAR FITNESS TEST iccccccecesiicsecccccavecccicesaccccesvececereseacedcavedesssetecscoeavecedvsoteacsdeavadedeccosedcevareseeie 34 Before the TESd id AA Re dE 34 Performing the Testa iaa ld dades 34
27. ENGLISH Polar RCX3 user manual ENGLISH CONTENTS Ve ANTRODU CTO Na a A anda 4 2 THE COMPLETE TRAINING SYSTEM 5 Training Comptiter Parts EE 5 RIIT EE 5 Available ACCEsSSOMES EE 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 lated 7 Button Functions and Menu Structure 7 4 PREPARE FOR TRAINING siccecceccecevescatcedseactveuscltiveveetdeesneccdeaawessdbvsenstadveccesdtienecckterdestabesuneiibvedees 10 Plan VOUR TAMING coccion cil bata sdcauedecasebeveses 10 Sport Prol a dia a alcaide a O a he eo ha 10 Polar Endurance Training Program 10 Calibrate the Polar s3 Stride Sensor NENNEN 10 Calibration by RUN O geed 10 Set Calibrati n Factor Mapala natation eeh A Saeed eae at aes eee en AA 11 Calibrate Sensor by Running a Known Distance on the fly calibration 0cccceeeeeeeeeeeeeeeeeaeees 11 A AAA NEE gege a ege de EEN ENKEN EES 13 Wear the Heart Rate SensSol cc a ENEE oc NEES ENEE EN AS spaced EE ENEE ENEE e EE eg 13 SeA e ii oe ee et Ate eh NEEN aie eee Aes 13 Train With Polar Zonefnttmtzer ENNER 14 Start Training Session with Polar ZoneOptimizer cc cece eee c eee e cence eee e ea ea ea ee ea ee esse este eset et eeeeeenes 14 Use Polar Endurance Training Program 16 TRAINING EE 16 Button Functions During Training EEN 19 Recordiad apiece e EE E 19 Lock A Sport ZONE iii cle wig aged A A odd pated De daw ee E eee dE 20 Er Oe
28. 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 146 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 4 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 Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 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 those Running Index values that have been received at speed and running circumstances similar to the target performance Running Index Cooper test m 5 km h mm ss 10 k
29. ING cretino gt Sport zones 00 00 1 00 15 21 00 33 34 00 13 5 1 00 01 26 lr Sport zones 00 02 1 0012 00 40 41 00 16 59 1 OOO 1 2 r Time on each zone visible if heart rate sensor in use IMAGE PLACEHOLDER L FINAL IMAGE WILL BE ADDED LATER FINAL IMAGE WILL BE ADDED LATER fone limits visible if ZoneOptimizer used and heart rate sensor in use RUNNING E Laps CR Best lap 00 08 1 Average lap 00 09 3 CYCLING Laps tH Best lap 15 12 4 Average lap 19 34 3 Laps Automatic Laps number of the laps Best lap Average lap To view detailed lap information select More details by pressing OK LAF 1 bier Lap time 05 20 5 Split time 05 20 5 LAP 1 boer Lap time 19 04 Split time 19 04 The following information on LAP 1 A LAP 4 is 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 22 After Training pace 05 07 min kr speed 412 km h LAP 1 Zei LAP 1 5 fuaaga ES eart rate eart rate R 142 64 138 64 Maximum heart rate Maximum Maximum heart rate heart rate 145 64301 149 66 Average pace LAP 1 Zei LAP 1 5 Average Average Average speed pace speed 05 35 min kr 316 km h Maximum Maximum Maximum pace Maximum speed visible if
30. Limited International Polar Guarantee e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in 54 Important Information ENGLISH 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 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
31. S speed sensor W I N D or Polar CS cadence sensor WIND O XX sensor low battery is displayed during training if any of the possible sensors have low battery Train With Polar ZoneOptimizer The ZoneOptimizer function determines your personalized sport zones heart rate zones for your aerobic training session It measures your heart rate variability during the warm up and determines your personal sport zones For more information see Polar ZoneOptimizer page 41 To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt ZoneDptimizer gt On The ZoneOptimizer function defines the personalized target heart rate zones for you in the beginning of every training session If there is less than an hour since your last ZoneOptimizer definition the given target heart rate zones are not necessarily valid because you may have not recovered from previous training and during instant recovery heart rate variability returns to normal state slower than heart rate Start Training Session with Polar ZoneOptimizer Before ZoneOptimizer determination make sure that you have the Polar default sport zone heart rate limits in use i e you have not modified the heart rate limits manually If you want to modify the Sport Zone heart rate limits manually set the ZoneOptimizer function off To set the ZoneOptimizer function on select MENU gt Settings gt Heart rate settings gt ZoneOptimizer
32. TE HEART RATE HEART RA HEART HEART II Heart rate E Heart rate HL Heart rate Lap time Pace Speed Pace Speed Duration Distance Distance ZONEPOINTER PACE SPEED PACE SPEED ZONEFOINTER 1 2945 EA ZonePointer Pace Speed Pace Speed 200 084 308455 Time at Zone Distance Distance Duration Duration Duration 16 Training ENGLISH CALORIES ZONEPOINTER ZONEPOINTER ZONEPOINTER ZONEPOINTER Calories eS ZonePointer eS ZonePointer 200 084 200 084 Time of day Time at Zone Time at Zone Duration Duration Duration SPORT ZONES LAP 01 TIME LAP 01 TIME Time on each Lap time Lap time zone Heart rate Heart rate Lap distance Lap distance SPORT ZONES 5 00 0000 4 00 1012 3 00 2645 ka 00 120 1 00 0302 R AVERAGE AVERAGE PACE SPEED PACE SPEED Average Average pace speed pace speed Calories Calories Time of day Time of day SPORT ZONES SPORT ZONES Time on each zone SPORT ZONES 5 00 0000 4 DO 1012 3 00 2645 hA 00 1201 1 00 0302 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 200084 SUE HEART RATE HEART RATE HEART RATE Heart rate Heart rate Heart rate Speed Pace Cadence Speed Pace Distance Duration Distance SPEE
33. V 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 HRV 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 The Polar ZoneOptimizer feature adjusts your sport zones based on your personal information including heart rate variability lt 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 Background Information 41 ENGLISH your heart rate zones in comparison to your normal level Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones page 40 The ZoneOptimizer measurement takes your personal information including your heart rate variability into account and personalizes your sport zones before every training session ZoneOptimizer measurement Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity training when
34. and accumulators a This marking shows that the product is protected against electric shocks Polar Electro Oy is a ISO 9001 2008 certified company 2013 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 with a symbol in this user manual or in the package of this product are Important Information 55 ENGLISH 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 follo
35. ayed 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 indicates that the sensor is activated 4 Once the new cadence sensor is identified Cadence sensor Found is displayed Pairing is complete 5 If the 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 38 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 com 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 interfer
36. 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 32 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 21 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 training Detach the connector from the strap and rinse the st
37. creases 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 43 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 ho
38. d 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 computer 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 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 38 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
39. e Ownlndex value it will be used for calculating calorie consumption After the Test Fitness Level Classes 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 49 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 Polar Fitness Test 35 ENGLISH healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aer
40. e combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light 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 Important Information 51 ENGLISH under water Using the training computer in excessive rainfall may also cause interference WARNING This product and its packaging contain chemicals known to the State of California to cause cancer birth defects or reproductive harm This notice is provided in accordance with California s Proposition 65 More information http www polar com regulatory_information Technical Specifications Training computer Battery life Battery type 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 Average 8 months if
41. e to OPEN 2 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 3 Press the cover back into the connector 4 Use the coin to turn the cover clockwise to CLOSE A 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
42. ect YES ZoneOptimizer off is displayed You can start modifying the zone limits O If you have an active endurance program you need to remove the program in polarpersonaltrainer com and perform the synchronization before you can modify the zone limits For more information see polarpersonaltrainer com Help 30 Settings ENGLISH User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance 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 h wk 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 hwk You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purp
43. ed 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 fAuto ync 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 Data Transfer 27 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 or modify sport profile settings for running select MENU gt Settings gt Sport profiles gt Running
44. eed 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 new speed sensor is identified Speed sensor Found is displayed Pairing is complete 5 If the 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 com 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 displ
45. egister polar fi to ensure we can keep improving our products and services to better meet your needs Comfortable Polar WearLink transmitter W I N D Polar H2 Polar H3 heart rate sensor detects your heart rate accurately from the heart s electrical signals io 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 yo b service Web Sync software DataLink data transfer unit ew Heart rate sensors with Polar specific magnetic data transmission technology e g Polar HI and H2 can be used with compatible gym equipment Training Software With Polar WebSync software you can ex create and download the Polar Endurance training programs onto to your training computer and utilize them in your training 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 polarp
46. el 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 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
47. ersonaltrainer com The optional DataLink data transfer unit can be purchased as an accessory The Complete Training System 5 ENGLISH __ With the polarpersonaltrainer com web service you can IR di lil e 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
48. ge the 4 weeks training module contains mainly medium and long training sessions interval training sessions are given from level 5 onwards Moderate stage consists of levels 6 10 At this stage the 4 weeks training module contains mainly medium long and interval training sessions tempo training sessions are given from level 11 onwards Advanced stage consists of levels 11 20 At this stage the 4 weeks training module contains mainly medium long interval and tempo training sessions easy training sessions are given from level 12 onwards For more information on Polar Endurance training programs see polarpersonaltrainer com Help Background Information 47 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 and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material eg steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not s
49. he time mode O It is important that you are precise with the Basic Settings especially when setting your weight height 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 e Iluminate the display e Press and hold to unlock buttons if the buttons are locked e In time mode press and hold 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 Program Exit the menu Return to previous level Leave settings unchanged Cancel selections Press and hold to return time mode from any other mode Confirm selections Start training session Take a lap Press and hold to set zone lock on off in training mode Data Settings Fitness test Connect Move through selection lists Adjust a selected value In time mode press and hold to change the watch face Move through selection lists Adjust a selected value In time mode press and hold to switch between Time 1 Time 2 Program
50. heart rate you need your exact HR nay and HR es When using estimated HR max 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 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 44 Background Information ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 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
51. ind 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 page 48 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 48
52. ing 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 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 com 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 39 ENGLISH 12 BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new lev
53. ing a new sensor with the training computer see Using a New Accessory page 38 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 28 Settings 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 training information will be displayed on three or two rows according to your selection Bike Settings
54. ion on changing the battery see Important Information page 48 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 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 50 e lf 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 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 f
55. ion settings 31 Using a new accessory c cece cece cece ee eeseeeeeaeunes 38 Watch fate dree weg atesead canis secs EE enee 32 Watch settingS 32 Water resistance 53 Week summaries 24 LOMCIOGK Siete ctl A naa ad Gh aoe 20 LOCO cicle dial 14 14 41 54 Zoom training VIEW oooooccccccconcnnonnrnnonnrnnrononarnnos 7 Index 57
56. ividuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by training 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 13 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
57. izing Risks When Training 2003 La A savage Mae bs aes tek Saracen oe 51 Technical Specifications ici diia 52 Frequently Asked QUESOS lt civscsccuscesceviscacsetevevestecocsatenesduicrstecbisecusavoseucsesatetescudsbbarcssaetesavescnus 53 Limited International Polar Guarantee NENNEN 54 DISCIAIMON EE 56 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 e WEB SERVICE G L i e WEBSYNC SOFTWARE e a DATALINK DATA TRANSFER UNIT H2 H3 HEART RATE SENSOR G3 GPS SENSOR W I N D G5 GPS SENSOR S3 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 training computer The latest version of this user manual can be downloaded at www polar com support For video tutorials go to http www polar com 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 a
58. k press any button except LIGHT to exit the message display and continue your training session Use Polar Endurance Training Program Download Polar Endurance program from polarpersonaltrainer com and have a ready made program to guide you in your training To be able to download the program you need an account in the polarpersonaltrainer com the DataLink data transfer unit and WebSync software For more information see polarpersonaltrainer com Help Once you have downloaded the program onto to your training computer go to MENU gt PROGRAM and press OK You can browse through the planned training sessions with UP DOWN buttons and select the training session you want to do for example Thu 26 8 Long run 20km To start training press OK 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 Heart rate sensor s3 stride sensor G5 G3 GPS sensor HEART RATE HEART RA
59. k menu Some settings can be modified with a shortcut button You can enter Buick menu by pressing and holding LIGHT from Time mode Pre 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 28 e Edit heart rate settings For more information see Heart Rate Settings page 30 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
60. lar Endurance Program for running or cycling or create your own phased training sessions in polarpersonaltrainer com Transfer them to the training computer by using the DataLink and WebSync software For more information see polarpersonaltrainer com Help 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 automatically 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 28 and Using a New Accessory page 38 Polar Endurance Training Program Polar Endurance training programs for running and cycling are available for you to create and download in polarpersonaltrainer com You will get a personalized training program for your fitness level The fitness level will either be calculated from your previous training history in polarpersonaltrainer com or you will be asked to fill in a short questio
61. limits 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 4 The third part of the determination will start when your heart rate has Stay above risen above 130 beats per minute 130 bpm for 0 57 min Gradually increase your heart rate above 130 bpm and keep it there em O The ZoneOptimizer determination will be finalized when the heart rate has been above 130 beats per minute for more than half a minute The alarm will sound when the third and final part of the determination is finished Training 15 ENGLISH 5 After the determination is finished the training computer displays one Sport zones E optimized of the following Heart rate zones on e Default sport zones heart rate zones in use The determination was higher level 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 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 e Sport zones optimized Heart rate zones on lower level The limits have been lowered compared to your average ZoneOptimizer limits 6 After you have received and read the feedbac
62. location data Precautions The Polar training computer shows your performance indicators Polar training computer is designed to indicate the level of physiological strain and recovery during and after exercise session It 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 50 Important Information ENGLISH 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 n
63. ls reset is displayed or No and the training computer returns to Data menu 26 After Training 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 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 Start synchronizing gt OK If you chose Synchronize in WebSync the training data will be synchroniz
64. m h mm ss 21 098 km 42 195 km h mm ss h mm ss 36 1800 0 36 20 1 15 10 2 48 00 5 43 00 38 1900 0 34 20 1 10 50 2 38 00 5 24 00 40 2000 0 32 20 1 07 00 2 29 30 5 06 00 42 2100 0 30 40 1 03 30 2 21 30 4 51 00 44 2200 0 29 10 1 00 20 2 14 30 4 37 00 Background Information 45 ENGLISH Running Index Cooper test m 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 46 2300 0 27 50 0 57 30 2 08 00 4 24 00 48 2400 0 26 30 0 55 00 2 02 00 4 12 00 50 2500 0 25 20 0 52 40 1 57 00 4 02 00 52 2600 0 24 20 0 50 30 1 52 00 3 52 00 54 2700 0 23 20 0 48 30 1 47 30 3 43 00 56 2800 0 22 30 0 46 40 1 43 30 3 35 00 58 2900 0 21 40 0 45 00 1 39 30 3 27 00 60 3000 0 20 50 0 43 20 1 36 00 3 20 00 62 3100 0 20 10 0 41 50 1 32 30 3 13 00 64 3200 0 19 30 0 40 30 1 29 30 3 07 00 66 3300 0 18 50 0 39 10 1 26 30 3 01 00 68 3350 0 18 20 0 38 00 1 24 00 2 55 00 70 3450 0 17 50 0 36 50 1 21 30 2 50 00 72 3550 0 17 10 0 35 50 1 19 00 2 45 00 74 3650 0 16 40 0 34 50 1 17 00 2 40 00 76 3750 0 16 20 0 33 50 1 14 30 2 36 00 78 3850 0 15 50 0 33 00 1 12 30 2 32 00 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 complete recovery This feature tells you if you have recovered enough for you
65. nnaire which will help to define your current fitness level Endurance training program guides you to train in the correct and effective way and it defines the training volume training intensity and training schedule for optimal fitness improvement Each training session will consist of warm up work and cool down phases The training program works together with the Polar ZoneOptimizer feature which means that the training program sessions are modified according to your personalized sport zones For more information see Polar ZoneOptimizer page 41 For more information on Endurance programs see polarpersonaltrainer com Help 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 O
66. not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page 54 For contact information and all Polar Service Center addresses visit www polar com 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 Polar H2 H3 heart rate sensor 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 cannot 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 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 48 Important Information ENGLISH Prior to changing the battery please note the foll
67. obic 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 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 36 Polar Fitness Test ENGLISH 10 USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor If you purchase a new compatible heart rate sensor 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
68. od of time transfer it to the Polar web service at www polarpersonaltrainer com For more information see Data Transfer page 27 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 Files and press OK Delete all Files YES NO is displayed 2 Select YES and AU 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 After Training 25 ENGLISH reset is displayed or No and the training computer returns to Data menu Reset Totals To reset totals select MENU gt DATA gt Reset totals Select Yes and Tota
69. 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 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support Regulatory information is available at www polar com support To see the RCX3 specific certification and compliance marking select MENU gt Settings gt General settings and press and hold LIGHT for two seconds SR This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012 19 EU 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
70. oses e High 3 5 h wk You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per 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 HR max e Dwnindex VO gt a Set your OwnIndex VOzmax value For more information see OwnIndex Maximum Heart Rate HR max HR max is used to estimate energy expenditure HR max 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
71. ot 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 disturbance 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 com support Minimizing Risks When Training Training may include some risk Before beginning a regular training program it is recommended that you 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
72. owing 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 27 e Excessive use of the backlight drains the battery more rapidly e In 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 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 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 i e simultaneously from both sides with metal or electrically
73. pace Step 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 in
74. 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 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 above 130 seconds 6 minutes at maximum heart rate and continuing as planned beats per minute 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 minute 2 Warming up heart rate
75. pre training mode b The sport profile shown first on the list is the sport previously used in _ Running a training session 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 eischt 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 32 To return to pretraining mode press BACK Training 13 ENGLISH 3 If you have activated an optional sensor for the sport profile the training computer will automatically search for the signal Running com 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 Running com 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 training recording press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 32 Optional sensors include Polar s3 stride sensor Polar G5 GPS sensor Polar G3 GPS sensor W I N D Polar C
76. r 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 Polar Endurance Training Program for Running and Cycling Polar has created tailored Endurance training programs for running and cycling which are available for you in polarpersonaltrainer com You get a personalized training program to best suit your current fitness level 46 Background Information ENGLISH Endurance training programs are ideal for you if running or cycling is incorporated in your main fitness routine Endurance programs improve cardiovascular fitne
77. rap under running water after every use For complete care and maintenance instructions see Caring for Your Product page 48 20 Training 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 ENGLISH 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 Teaining 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 A CYCLING e Start time Start time _ 10 _ 10 Duration Duration Duration 0 1 04 42 01 18 44 Distance Distance A ici j j 12 24 km
78. 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 wee 20 08 0501 0 SUMMARY This week The dates on which the data was collected Distance Se Duration Duration 20 03 Duration 05 01 06 Distance 24 After Training ENGLISH Calories 20 05 Calories 2190 kcal Number of sessions Sessions Sport zones 1 2 3 4 and 5 20 05 A Sport zones R E 00 070 Time per zone 01 02 0 Oe 20a 01 30 06 1 00 01 33 Totals Since xXXx XX XXXX To view totals of the training files go to MENU gt Data gt Totals since and press OK Duration TOTALS 5 Duration S 52 00 11 Distance Distance 150 20 km Calories TOTALS ld Calories F 9820 kcal Number of sessions Sessions Sport zones 1 2 3 4 and 5 TOTALS V Sport zones 3 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 52 When the training file memory becomes full the oldest training file is overwritten by the most recent one To save the training file for a longer peri
79. 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 After this phase heart rate variability stays at a very low level or almost disappears This usually takes place at around 130 beats per minute and higher All Zone limits are updated after heart rate has been continuously for at least 30 seconds above the upper limit of Phase2 130 beats pre minute 75 of HR pax 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 HR max 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 inten
80. rt Rate Sensor Wear the heart rate sensor to measure heart rate 1 Moisten the electrode area of the strap 1 2 Attach the connector to the strap Ho E 3 Tie the strap around your chest gt just below the chest muscles and attach the hook to the other end of O the strap coto 4 Adjust the strap length to fit tightly but comfortably Check that the 3 alo moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central 4 and upright position Gi 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 See detailed washing instructions in Important Information For video tutorials go to http www polar com 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 38 For sport profile settings see Sport Profile Settings page 28 To use Polar ZoneOptimizer feature for your training session see Train With Polar ZoneOptimizer page 14 1 Start your training session by pressing OK The training computer goes into
81. ry 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 receives 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 com 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 sp
82. sessions during base training periods and for recovery training sessions during competition season VERY LIGHT 50 60 IN 104 114 bpm 20 40 minutes Benefits 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 HR max 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 40 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 in
83. sity targets These conditions include high blood pressure cardiac arrhythmia and certain medications 42 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
84. sor Stride sensor GPS sensor GPS sensor GPS sensor CS speed sensor GPS sensor CS cadence sensor GPS sensor CS speed sensor CS cadence sensor CS speed sensor CS cadence sensor CS speed sensor CS cadence sensor 52 Important Information ENGLISH The training computer stores the data in five second intervals Maximum number of laps recorded in one training session Maximum number of automatic laps recorded in one training session Total distance Total duration Total calories Total training files count Heart rate sensor Battery life Polar WearLink W I N D 2000 h Battery life Polar H2 800 h Battery life Polar H3 1600 h Battery type CR2025 Battery sealing ring O ring 20 0 x 0 Operating temperature Connector material Strap material Water resistance ABS The Polar H3 99 99 99999 99 km 99999 99 mi 9999 h 59 min 59 s 999 999 kcal 65535 90 Material Silicone 10 C to 40 C 14 F to 104 F 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester 30 m Suitable for bathing and swimming heart rate sensor does not measure heart rate in water The Polar RCX3 training computer applies the following patented technologies among others e Ownlndex technology for fitness test e OwnCal personal calorie calculation Polar WebSync Software and Polar DataLink System Requirements newer Operating system Microsoft Windows XP Vista 7 or Mac OS X 10 5
85. ss and are not targeted to any sport event Endurance training programs are continual i e the program will continue as long as you want to stop it The program guides you to train in the correct way by defining the training volume training intensity and training placement on weekdays for the optimal fitness improvement The training program works together with the ZoneOptimizer feature which means that the training program sessions are modified according to your personal sport zones determined by the ZoneOptimizer For more information see Polar ZoneOptimizer page 41 Suitable Program Starting Level for Everybody Program level must be known before a suitable training module can be selected The determination of the program level can be done e automatically using your previous training history in polarpersonaltrainer com e or using a short questionnaire which you will have to fill in General programs are compiled of 4 week long training modules Training module in level 1 is the least demanding and the module in level 20 is the most demanding Steps between 1 20 are linear which means that you can improve your fitness step by step for example from level 7 to level 8 et cetera Training modules and your training activity are linked together so that training modules get more challenging as your training activity increases and also less challenging if your training activity decreases Beginner stage consists of levels 1 5 At this sta
86. tervals 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 and 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 HR
87. tretch the strap or bend the electrode areas sharply O Check the label on your strap to see if it is machine washable Never put the strap or the connector in a dryer Training computer and sensors 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 water 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 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 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
88. udible alarm Polar ZoneOptimizer feature personalizes your heart rate zones during the warm up The ZoneOptimizer feature measures your heart rate variability and determines your personal sport zones Polar Endurance programs for running and cycling are personalized training programs for your personal fitness level Training program guides you to train in the correct way by defining the training volume training intensity and training placement on weekdays for optimal fitness improvement The training program works together with the Polar ZoneOptimizer feature and the training program sessions are modified according to your personalized sport zones 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 Computer 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 r
89. w efficient 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 es 60 bpm 40 190 60 60 112 bpm heart rate should be at least 112 bpm For a precise exercise
90. wing 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 Fl 110303 US6104947 EPO748185 JP3831410 Fl 96380 EP0665947 US5611346 JP3568954 FI23471 US D492999SS EU0046107 002 EU0046107 003 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com EN 4 0 05 2013 56 Important Information INDEX AUTOS OC Ha Sats cece sas ofits E EE 21 Basic Settings curacion dana 7 Battery symbol vtr a 53 Bike settings 29 Blank CIS Plas gie kee e E A Ee 53 Button functions 7 19 Buttons do not mear 54 Cadence Sensor pairing 38 Calibre oleada 10 Calibration by running 10 Calibration manual 11 Gare Instruction tc 48 Change battere 48 Connection settings cccccceceeeeeeeeeeteseeeeeseunes 21 Create new sport profile 28 Cycling settingS ooooococcococnccccoconononcnacorncnnnnons 28 Delete files 25 Endurance program 10 46 Erratic TAN ocn de degen e vata EEN E 54 Fitness Level Classes for men 35 Fitness Level Classes for WOMEN

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