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Polar RCX5

1. CS B WEBSYNC H2 HEART RATE SENSOR o DATALINK m d a 1 o G3 GPS SENSOR e G5 GPS SENSOR 1 S34 STRIDE CS SPEED SENSOR W I N D AND SENSOR 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 http www polar com support For video tutorials go to http www polar com en support video_tutorials e 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 e 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 e The RCX5 training computer has four default Sport profiles for you to choose from You can also create your own sport profiles in WebSync software and download them onto your training computer using DataLink data transfer unit It is easy to switch sport profiles during training no need to stop do it on the fly e Cumulative
2. Optional sensors include Polar s3 stride sensor Polar G5 GPS sensor Polar G3 GPS sensor W I N D Polar CS speed sensor W I N D or Polar CS cadence sensor W I N D LO XX sensor low battery is displayed during training if any of the possible sensors have low battery Change sport during training session If your training session includes different types of sports you can change the sport without stopping the training recording Press BACK once Recording paused is displayed 2 Change the sport by scrolling with UP DOWN buttons and select the desired sport Press OK to continue the training recording You can view four lines of training information simultaneously Press UP DOWN to view the different displays LO For more information on moditying training views see Sport Profile Settings page 27 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 To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt foneOptimizer 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
3. co ND To return to time mode press and hold the BACK button 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 support video_tutorials Pairing a New Cadence Sensor With Training Computer Make sure the cadence sensor has been correctly installed 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 the test drive is displayed 3 Press OK and Searching new cadence sensor is displayed The training computer starts searching for the cadence sensor signal Rotate the wheel a few times to activate the sensor The flashing red light in the sensor indicates that the sensor is activated Once the new cadence sensor is identified Cadence sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Cadence sensor not found or Other cadence sensors interfering Move further Try again YES NO is displayed Select YES to start the search again Select NO to cancel the searching co ND To return to time mode press and hold the BACK button 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 support video_tutorials Pairing a New GPS Sensor With Training Computer Make sure the GPS sensor has been correctly
4. 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 RCX5 which records and displays the data for later analysis Optional Polar CS cadence sensor W I N D wirelessly measures cycling cadence i e your real time and average pedaling rate as revolutions per minute Y Optional Polar CS speed sensor W I N D wirelessly measures cycling distance and your real time average and maximum speeds Data from all compatible sensors is sent wirelessly to the training computer over the 2 4GHz W I N D technology proprietary to Polar This eliminates interference during training During swimming the data is sent from the Polar WearLink Hybrid Polar H2 heart rate sensor to the training computer over the GymLink technology proprietary to Polar Training Computer Parts 7 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 Deutsch English Espa ol Francais Italiano Portugu s Suomi or Svenska and accept with OK Please enter basic settings is displayed Press OK and adjust th
5. 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 stage 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 Polar Training Articles For more facts and know how to enhanc
6. ev uns oer reper Pen 21 Customize training VIEWS esses 18 Cycling seias ERE 28 Delete A L TT 25 Endurance program e cece cece ee eee eee e teen ees 10 51 Emate readings orina 58 Fitness Level Classes for mg 38 Fitness Level Classes for women sees 38 Ws AA a Aa 37 Generals censal 33 GPS sensor pairing cc ccc cece cece cence eee cronos 42 Hear rate Sensor intacta cda 13 Heart rate settings 2 0 0c cece cece cece cece eee eeeeeeeeeee eens 30 A A A 17 Lea EE EE ttal etn EE AES 4 Information on display cccccceecee eee eeeeeeeeeeeens 18 Tz Mi E NETTE 99 HOW DANCY srt 58 Measure wheel size e 29 MEMORY Tulli A A E tette tob corto t ba 59 59 VICTORY NOW ceased E Chetan ere 59 Ment abs 8 Minimizing US TT 99 Modi SCLIN PS oc cade A 2 A RE RT 16 Ms eer eet rieten des 24 MENEM iaa 18 On the fly calibration sess 11 Other sport settings cesse 30 A qe 37 Pause SED IHS 4 ed aenea t aR 20 CUR S121 11 TT 18 PECADOS aio 99 MA AN 35 Quick menu in Pre training mpg 35 Quick menu in Time mode ccc cece eee eeee ee eeee ees 35 Quick menu in Training mode cccce cece ee eee ee es 35 RACE DACE TT TEES 5 16 39 O e AN 20 REMEDIOS ras caleta 35 Reset totals ME 25 RESET UID ERR REED E 25 62 Index Reset week summaries sssssssssneeee 25 KUNDIN Cade 6B rro sa 4 Running Index csse 48 Running settings cer
7. 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 Moderate 1 3 h wk 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 Low 0 1 h wk 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 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 32 Settings ENGLISH The display reads Browse the selection with To confirm the value press OK UP DOWN and select the value to be modified Ownlndex VO2 ax Set your Ownlndex VO 2 max value For more information see Ownlndex Maximum Heart Rate HR HR max Is used to estimate energy expenditure HR max is the highest number of heartbeats per minute during maximum physical exertion HR ma
8. Current speed pace The amount of bars above the letter G indicates the GPS signal strength Distance covered so far Lap distance Average speed pace so far Training 19 ENGLISH Information on the display Polar G5 GPS Symbol Explanation sensor Polar G3 GPS sensor W I N D required Max speed mas Maximum speed pace so far i A E i Trip A Trip distance Information on the display Polar CS speed Symbol Explanation sensor W I N D required Speed Se Speed you are currently cycling at Distance a E Distance cycled Lap distance E Lap number and lap LaP distance Avg speed C The average speed so far Max speed C The maximum speed so far Information on the display Polar CS cadence Symbol Explanation sensor W I N D required Cadence Measures the speed at which you turn the cranks of your bicycle i e cadence in revolutions per minute rpm La T E Avg Cadence The average cadence Reminder Training reminder reminds you to drink eat or take other important actions during training Reminder is based on energy consumption kcal distance km or time Reminder alarms when certain calories distance or time has been reached during training When reminder alarms reminder counter is reset This means reminder alarms regularly for example if reminder is set for 300 kcal reminder alarms when 300kcal 600kcal 900kcal are consumed To exit the reminder message on the display press
9. GPS sensor Polar G3 GPS sensor W I N D Polar CS speed sensor W I N D and Polar CS cadence sensor W I N D Create New Sport Profiles You can create new sport profiles in WebSync software and download them to your training computer For more information on creating new sport profiles see WebSync Help 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 questionnaire 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 45 For more information on Endurance programs see polarpersonaltrainer com Help Calibrate the Polar s3 Stride Sensor Calibration of the stride sensor improves the accuracy of speed pace and distance measure
10. 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 52 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 Memory 90 99 Full is displayed 1 hour of memory left is displayed when there is approximately 1 hour of memory left To maximize the remaining memory capacity select the longest recording rate 1 minute from SETTINGS gt GENERAL SET gt Recording rate Once the memory has been depleted Memory Full is displayed To free memory transfer the training files to polarpersonaltrainer com and delete them from the training computer memory ZoneOptimizer determination fails e Make sure 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 electrodes of the heart rate sensor 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 h
11. any button except LIGHT You can create the reminder text in WebSync software and download it to the training computer with DataLink data transfer unit The text is shown when the reminder alarms The reminder can only be set in the software but it can be switched off in the monitor Pause Stop Training Recording 1 To pause training recording press BACK once To change the sport browse the sport profiles with UP DOWN buttons and select the sport you want to use next To continue training recording press OK 2 To stop recording completely press BACK twice 20 Training ENGLISH O Care for your heart rate sensor after training Detach the connector from the strap and rinse the strap under running water after every use For complete care and maintenance instructions see Caring for Your Product page 52 Training 21 ENGLISH 6 AFTER TRAINING Analyze Training Results To view basic data on your performance see MENU gt Data gt Training Files on your training computer For deeper analysis transfer the data to polarpersonaltrainer com with DataLink data transfer unit and WebSync software The web service offers various options to analyze the data with Single Sport Training Files To view training files on different sports go to MENU gt Data gt Training Filesand browse with UP DOWN buttons to select the file you want to review and press OK Running Start time Duration Distance Running Target dist k Targ
12. eadein 17 Zoom the Tanne VIEW DISDIdy A hl Ge ciate Cee head ci Ge aed Lor eh cue e is 17 mi ciaHes o ptr EHE T 17 Dueb TOO S ara ese A dei 18 VIEW QUICK MENU iio uan ospite acu na ee P n A 18 Pause TAMIL duris oS bus cot wha Maecenas bua M Tideo st oos bud PS Re apt bs ta 18 Customize the Trainin VIEWS sus vessce botas EeobYi i c beta e rU Vea aa oral e Eas ea ratto a gae FM aa Ex ea a 18 Remin e sucesor uus EDU EV DU I MM LM LM M LP M uU pDMI MUR DIM P DE Cru eda D LI A MU UE 20 Pause Stop Training Recordifie icisoos estesa gustu ERR EEERRZRAR Aia 20 6 AFTER TRAINING lt A bia PEE a etu a M Let MD DL IU IE 22 Analyze Iramine Results 4 2 5 iso aveo Sae a ivo E re E EYE FUP EOS CIE eR ga DURd a Cape MOL EE 22 oSIDgle SOOKE Kanne PIGS adv casas edt ds AA 22 Multisport Tranne TM vado di Da Orten dates aa b Go eoo ud Een COS DA On dE PONAT aad 24 WEEKE UIRTUTEM TETTE NOE RC EOM tk 24 epz A imo T DP DD 2b Delete NCS tasses hf oett cis a Vind te ane asse o ute tattle uestes A 2b Reset Week SUMMA aiU e ditta 2b Reset ice lao a 2b ESC RIETI NE E ERE ts 2b T DATA TRANSFER oia otto 26 Transiter Data Aaa 26 BETTINA E MM AMENS A I IM ec MM ME 27 ENGLISH SOME Prot SENINE aan 27 EITS RAT quin sic NCC rc 27 CV CIM SOEUR PS ene es ibat aso so cats O OE 28 SWIIIIDIS SUNOS ou cs oos dist toni ants as te ction tiara uds tiat Ru aded ud as Me alsin teas accidat auto tdi AOS 29 Oter Sport Se UL Sireasa ROI R
13. for products and battery and accumulator collection for batteries and accumulators n 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 FI 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 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 he 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 Electr
14. 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 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 a Running EA Stay 1 41 min ak 20 100 bpm L He mm x Stay 1 54 min ak 100 130 ber e Le Stay abowe 130 bpm For 0 57 min a 1494 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 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
15. i e optional CS speed sensor or s3 stride sensor has been selected on for the sport profile Set timing view on or off Select Countdown timer Start the countdown timer or set time Set automatic Lap off to disable the automatic lap taking If automatic lap is off you can set it on by selecting Set automatic Lap on LO The option is only available when distance information is available i e optional s3 stride sensor cycling speed sensor or GPS sensor is in use Select Lacatian to view your location coordinates and number of satellites visible The optional GPS sensor required Select Show zone limits if you want to see the sport zone heart rate limits This selection is only available if heart rate sensor is set on Settings ENGLISH 9 APPLICATIONS 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 VO2 max 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 man
16. is compared with training information For more information see Polar Race Pace page 39 Connect For a long term follow up store all your training files in polarpersonaltrainer com web service There you can view information of your training data and get a better understanding of your training Polar DataLink data transfer unit and WebSync software make it easy to transfer training files to the web service For more information see Data Transfer page 26 Getting Started 9 ENGLISH 4 PREPARE FOR TRAINING Plan Your Training You can utilize the ready made Polar 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 default sport profiles in the training computer are Running Cycling Swimming and Other sport To set up the optional sensors for each sport profile go to MENU gt Settings gt Sport profiles 1 To start training press OK 2 Select the sport profile with UP DOWN and press OK to start the training session recording If you want to modify the sport profile settings without stopping the recording press BACK once to enter pre training mode and then press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 35 Optional sensors include the Polar s3 stride sensor Polar G5
17. polarpersonaltrainer com Polar Newsletter and Discuss Forums Changing Batteries The RCX5 training computer and the WearLink Hybrid H2 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 information on how to change the battery for 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 52 Important Information ENGLISH Prior to changing the battery please note the following e The low battery indicator is displayed when 10 15 of the battery capacity is left e Before battery change transfer all data from your RCX5 to polarpersonaltrainer com to avoid data loss For more information see Transfer Data page 26 e Excessive use of the backlight drains the battery more rapidly e n cold conditions the low battery indicator may appear but will disappear when the temperature rises e The backlight and sound are automatically turned off when the low battery indicator is displayed Any alarms set prior to the app
18. press With a long press zoom the upmost row information in Training mode Move through selection lists Adjust a selected value Switch between Time 1 and Time 2 with a long press in time mode With a long press zoom lowest row information in Training mode ENGLISH Settings Applications L oannect Program Program 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 51 Data Follow up on your training data For more information see After Training page 22 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 27 Applications e 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 Ownlndex Ownlndex is comparable to maximal oxygen uptake VO2max which is a commonly used aerobic capacity measure For more information see Polar Fitness Test page 37 e Race Pace You can define a target time for a set distance for example to run 10 kilometers in 45 minutes During training recording this target pace speed
19. 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 http 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 Important Information 59 ENGLISH e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or exce
20. 0 34 35 39 40 43 44 48 gt 48 90 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 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 38 Applications ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 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 90 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 18 18 20 21 23 24 2 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 2 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt max 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 Latest results Select FITNESS TEST gt Latest results In the Latest results menu you can see how your Ownlndex value has been developing Up to three latest Ownlndex values and respective dates are included in the display When the latest results file becomes full the oldest result is automatically deleted Delete Ownlndex Value Select FITNESS TEST gt Latest results Select t
21. 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 12 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 Polar s3 stride sensor or Polar G5 GPS sensor Polar G3 GPS sensor W I N D 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 your next session helping you find the balance between rest and training In polarpersonaltrainer com you can control your total workload optimize your training and monitor your performance development Training load takes into consideration different factors which affect your training load and recovery time such as heart rate during training duration of training and your individual factors e g sex age height and weight Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets Training Load feature helps you to control total workload optimize
22. F Once Monday to Friday or Every day e Select Time 1 Timezor Time in use 34 Settings ENGLISH e Set date Date format and Date separator e Select week starting day Monday Saturday or Sunday e Select watch face Time only Time and logoTime and event if you have set an event date on your PC Connection Settings To modify your connection settings select Menu gt Connect e Select Start synchronizing gt OK The training data will be synchronized with polarpersonaltrainer com web service via WebSync or you can connect to WebSync adjust the settings and transfer the settings to your training computer e Select Remove palrings7YES or NO If you select YES the paring of the training computer and PC will be removed e 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 PC LO The AutoSync function is set On as default Quick menu Some settings can be modified with a shortcut button You can enter Quick 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 Se
23. POLAM LISTENS TO YOUR BODY User Manual ENGLISH CONTENTS LAINTRODUCHON 2 da 5 2 TRAINING COMPUTER PARIS oca a 6 Polar RCX5 Training Computer Pallars 6 gpuonal AC CCSSONCS m TTE TOOL AS TTE 3e GETTING STARTE D e o 8 Basto SENOS an 8 Button Functions and Menu SIUTICIUTO anita dad 8 SUTIL 8 MEN a o a E 8 A PREPARE FOR TRAINING H CR E ZS EE ER H R Zn 10 Plan Your TANNING sere a Ea aa R a EE a o 10 DOM Senn 10 Polar Bridurarnce Tarn Tn Progra y essay ia as veas ts Pen Ga Vn aes elevado cedit pa eu e ane eae ne eee quei aan Eas 10 Calibrate the Polar s3 Stride Sensor ccc ecce e e e e e e eee eee eee 10 calibration OY 81T TT eT 11 Sel Calibration Factor Manual dai A A A a 11 Calibrate Sensor by Running a Known Distance on the fly calibration eee e ee e e e e e e K e ee 11 do TRAINING E 13 Wear the Healt Rate Senso scan tccanae cle yseeecatorsiavoeide e aE ek UR Vei 13 Star Wane airis 12 Tram With Polar ZONGONtumiZen a aa 14 Start Training Session with Polar ZoneOptimizer sssssssssssssssssen n meme meme nnns 14 Use Polar Endurance Training Program eeesseeeeeee eee 16 Use RCX5 in Multisport Training sionistas 16 UTOR H ERA I I T S ST 16 Button Functions Durme Training ia 16 do e fics duin E arcu eR C LUE muU MCI MI MM MES 17 SOCK O O PI cenfet ere Taten udin
24. a Lap 04 Press OK to record a lap The display will show w 145 Lap number 0950 Average heart rate of the lap Lap time LAF 2 4 50 28 NO If a speed sensor is activated the following will also appear Lap number Average speed pace of the lap Lap distance TT Lock a Zone When training without preset target zones you can lock your heart rate to the current sport zone This way if you did not preset target zones before starting the training you can do it on the go during a session To lock unlock the zone press and hold OK During a training session that is part of a Polar Endurance training program Press and hold OK and select Lock zone Unlack zone from the Lap menu If for example you are running with a heart rate of 130 bpm which is 75 of your maximum heart rate and matches sport zone 3 you can press and hold OK to lock your heart rate into this zone Sport zone3 Locked 70 79 is displayed An alarm sounds if you are below or above the sport zone if the target zone alarm function is on Unlock the sport zone by pressing and holding OK again Sport zone3 Unlocked is displayed Zoom the Training View Display Each training view can have four rows of information shown during training It is possible to zoom the upper row or bottom row information 1 To zoom the upper row information during training press and hold UP To cancel the upper row zoom press and hold UP LO If you zoom the upper row or b
25. able Zone limits Visible if daily ZoneOptimizer used and heart rate data available Laps Best lap Average lap Visible if laps feature is set on After Training 23 ENGLISH FELIS utamat laps Multisport Training File Automatic laps Best lap Average lap LO Visible if automatic lap feature is set on To view a multisport training file go to MENU gt Data gt Training Files and browse with UP DOWN buttons to select the file you want to review and press OK MULTIEPORT Lar td FLL Y ISE ORT LL ra MULTIEPORT i LL ria Duration aO 1 02 05 Hore details 4 p T e MULTIEPORT CHH ail FLL Y ISE ORT k Varr Fa Start Hime 11 31 Duration a M 1 56 116 ail Week Summaries MULTISPORT Summary gives you the general information on the whole training session Duration Distance Press DOWN to view the separate sport files of the multisport training session Running Duration Distance Press OK to view the details of the running part of the training session Running Duration LO Press OK to view the details of the running part of the training session Cycling Duration Distance LO Press OK to view the details of the cycling part of the training session swimming Start time Duration LO Press OK to view the details of the other sport part of the training session To view week summaries of the training files go to MENU gt Data gt Week summaries
26. actor The calibration factor can also be set during training when the stride sensor is in use Press and hold LIGHT to go to Quick menu gt Calibrate stride sensor gt Set factor Optional s3 stride sensor required Calibrate Sensor by Running a Known Distance on the fly calibration 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 Make sure the stride sensor function in the training computer is on In Time mode press UP and select settings gt Sport profiles gt Running gt Stride sensor gt On 1 In time mode press OK once Browse the sport profiles with UP DOWN and select Running by pressing OK Start running 2 When you are at a 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 to Quick menu gt Calibrate stride sensor Prepare for Training 11 ENGLISH 4 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 Alternatively you can calibrate the stride sensor by fixing the whole distance gathered 1 In time mode press OK once Browse the sport profiles with UP DOWN and select Running by pressing OK Start running 2 Press and hold LIGHT to go t
27. althy 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 Background Information 49 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 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 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
28. as ie esl er ibaa UP isla 2 SOM T CH A 52 set heart rate view oirro iein e Ea aE 30 DOr ZONE TOCK HE 30 Set ZOMEUDTIMIZED cito italia 30 Speed sensor pairing ooooccccccnccccccnnnncnnnc rro 42 SDOPC Ue add 10 Sport profile settings i 21 A ta E C E ue Me E EI 44 A A 13 Stop TEO Mrs ol 20 Tru d RH Tr 4 Stride sensor pairing i 43 SWIMMING Sc cards bet ad tied 29 T e ad 34 TO o Stan EL LN DD ELE EE I D MO 25 A eink acer reece a aa 22 LAA A 50 Training TES US so Ta eene rens 22 Transiter dat d adas 26 User information settings esse 3l Using a new accessory ooccccccccccccccccnnnnnnnnn cnn 42 Using new heart rate sensor ccc cece cece eee ee eee ees 41 LET IET ORE TENET 34 WatCSELUNOS dario 34 Water resistance 5 Week summaries e id 24 KORR PS 17 ZoneOptimizer cece cece cece ee eee ees 14 14 45 59 EH EUER 17 Zoom training VIBW oec are rero ERE wee ter eee enone 8
29. as possible LO 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 42 Heart Rate Settings To view and change heart rate settings select MENU gt SETTINGS gt Heart rate settings gt HR SETTINGS 30 Settings ENGLISH The display reads Browse the selection with To confirm the value press OK UP DOWN and select the value to be modified ZoneDptimizer Set Zone ptimizer OFF or On Confirm with OK Heart rate view Select heart rate view Beats Confirm with OK per minute BPM or Percent of maximum of maximum Heart rate zone lock Select Heart rate zone lock OFF Confirm with OK or lock one of the zones separeately and select Zone 1 Zone 2 fone 3 Zone 4 or fone 5 and press OKZone X lacked is displayed fone 1 2 3 4 and 5 heart rate Set zone 1 2 3 4 and 5 heart Confirm with OK limits rate limits Set lower limit and accept the value with OK Set upper Limit Before modifying the zone limits you need to set the ZoneOptimizer off Zone ptimizer requires restoring default sport zones is displayed Set Zane ptimizer off YES NO Select YES Zane ptimizer off is displayed You can start modifying the zone limits LO If you have an active endurance program you need to remove the program in polarpersonaltrainer com and perform the synchronization before you can mod
30. 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 l Go to Menu gt Settings gt Sport profiles gt Running gt GPS sensor gt Search new and press OK 42 Using a New Accessory 6 7 ENGLISH Searching Far new GPS sensor is displayed The training computer starts searching for the GPS sensor signal Once the new GPS sensor is identified BP3 sensor Found is displayed Pairing is complete If the search is not successful BP sensor not Found or Other 6P sensors interfering Move Further Try again YES NO is displayed Select YES to start the search again Select NO to cancel the searching To return to time mode press and hold the BACK button Pairing a New Stride Sensor With Training Computer Make sure the stride sensor has been correctly attached to your shoe Go to Menu gt Settings gt Sport profiles gt Running gt Stride sensor gt Search new and press OK Searching for new stride sensor is displayed The training computer starts searching for the stride sensor signal Once the new stride sensor is identified Stride sensor Found is displayed Pairing is complete If the search is not successful Stride sensor not found or Other stride sensors interfering Move further Try agai
31. been fit for many years If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max yourself Having a training buddy with you during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 15 minutes on a flat surface building up to your usual training pace 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
32. count for your weight on the bike to get your wheel circumference Enter this value in the training computer Swimming Settings To view or modify sport profile settings for swimming select SETTINGS gt Sport profiles gt Swimming e Training sounds gt Select training sounds gt OFF Soft Loud or Yery loud e Heart rate transmitter gt On OFF or Search new e HeartTouch gt OFF Activate back light Change training view Show mits Show time of day or Take Lap Settings 29 ENGLISH e Set reminder gt On or OFF LO Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views For more information see Set training views 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 made is displayed This option helps you to use the training computer more efficiently For example in the summer you can select the winter sports to be hidden Also if you participate in a multisport event it is recommended to hide unnecessary sports in order to make changing the sport as effective as possible LO 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 Ne
33. covery during and after exercise session It measuresheart rate speed and distance when cycling with a Polar CS speed sensor W I N D It also measures speed and distance when running with a Polar s3 stride sensor or with a Polar G5 GPS sensor Polar G3 GPS sensor W I N D The Polar CS cadence sensor W I N D is designed to measure cadence when cycling No other use Is Intended or implied The Polar training computer should not be used for obtaining environmental measurements that require professional or industrial precision Interference During Training Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when training with the training computer To avoid erratic reading or misbehavior move away from possible sources of disturbance Training equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would normally 2 Move the training computer around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the heart rate sensor
34. e One way around this is to work on increasing leg speed at expected race pace You can set your training computer to show pace and cadence Try to shorten your stride and increase cadence while holding the same pace set a narrow pace zone to give you audio feedback You can aim to raise running cadence above the following e 80 min 4 hour marathoners e 85 min 3 hour 30 min marathoners e 88 min 3 hour marathoners This is a general guide only taller runners will naturally have slightly lower cadences Runners should also tune in to what feels comfortable for them personally 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 VO2 max and training economy how 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 l
35. e Gu ted setate a ep MIGNE IM E A M MR a ree 30 Heat Mateo Cttl ARREST 30 User Information SOUNDS a 31 Maximum Heart Rate ARM A A A A O a ROT CU 33 ITI D eR Rr P Hr P UE Me cea dete ee 33 PT CTR TTT 33 UENIT TID dd 34 Connection SOT OS aii 35 QUICK TUTTI OO OE ii 35 TIMO AS di LENTUM E 95 Fr GTR OCLC cuo voccs Nu a Sese TUE stew Sale ad ais ic vec pua Mec Daal EU w ls uit M EE ads Qu D DN UU EDU ae 35 Tanne Mode estao itas dut Paco ate State ada dadas 35 E Neige ea 37 Polar FUNES Igsb rion iore op Puce A ENDO wate mE DR EI IU MIL AULUS 37 eio muda qM O RO UE a E 37 FOOTER NSE DA DRA NAS doo aU COR LS mobs eu gpd quo qo D oue LS coL aan LUI 37 PST GENS OSU ster alates Vata O ie aan Dota eee 38 Polar Race Pace RTT NLIS 39 TO USING A NEW HEART RATE SENSOR oir Oey aT SN eye QUEE E Ro SUE SE EY3RDA Ea Fa tees e a EUER TE TR Yrest 41 Using a New Heart Rate Senso T 41 Pairing a New Heart Rate Sensor With Training Computer see ee e e e e e e e K e Ins 41 11 USING A NEW ACCESSORY TT 42 Pairing a New Speed Sensor With Training Computer c cece e e eee e e e e K mem memes 42 Pairing a New Cadence Sensor With Training Computer eee e sess nnns 42 Pairing a New GPS Sensor With Training Computer eee e cece ee e ee ee K meme semen nnns 42 Pairing a New Stride Sensor With Training Computer ssssssssssss K K K nnns 43 12 BAGKGROUND INFORMATION asia 44 Polar SPORE ZONES io 44 Heart Rate Validity cinica ei a
36. e consumes the memory of the training computer more rapidly Default recording rate is 5 seconds The following table shows the maximum recording times for each recording rate Note that recording rate might change when there Is less than 30 minutes of recording time left WearLink Speed Cadence S3 GPS Recording Rate Hybrid H2 heart Is 2s 9S 15s 60s rate sensor Off 30h 52h 118h 325h 1101h On On oi ori 49min 23min 5Amin 30min A7min Off 11h 20h 45h 124h 405h e en ii E 54min 57min lOmin 33min 57min Off 13h 23h 50h 137h 446h On ori oi On 5min 17min 23min 39min 17min Off On On off On 11h 20h 45h 124h 405h Settings 33 ENGLISH WearLink Speed Cadence S3 GPS Recording Rate Hybrid H2 heart Is 2s 9S 15s 60s rate sensor N zu S dl a See ine a a N m u d d m EN an in b r d S dl d un eu s zn a r ou di En S Te al Rel Ket Kat r zu d d zl mu a can i in r m el dl S sean E ai al Ko r gn A d m ai a can au Tes d dl e 2 m Ten E is iu Ko il Ji di d 2 un TON Ra ah a of OH On W ak ak 34min 25min Smin i s ui m 2 jl i Pot C Ted y OR OH OF O gars qais Omin 48min 2min N of 0f OFF min 23min Smin 30min ATi N on OOO aan Kak 27min 19min 20min ds de ul sl zi E n i 2n 2 4 ui d Ji ou E WP WP Ge s e Select language Deutsch English Espa ol Francais Italiano Portugu s Suomi or Svenska and accept with OK Watch Settings To view and change your Watch settings select Settings gt Watch settings e Select alarm repetition OF
37. e following data A A A 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 bft 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 Settings OK is displayed To change your settings press BACK until you return to the desired setting To accept the settings press OK and the training computer goes to the time mode Button Functions and Menu Structure Button Functions The training computer has five buttons that have different functionalities depending on the situation of use Illuminate the display With a long press you can enter BUICK MENU to edit different settings in different modes For more information see Quick menu page 35 Menu Structure 8 Getting Started Pause training recording by pressing BACK once Stop training recording by pressing BACK twice Exit the menu Return to previous level Leave settings unchanged Cancel selections With a long press return to time mode from any mode Confirm selections Start a training session Take a lap With a long press lock your heart rate to the current sport zone in Training mode when training without preset target zones Move through selection lists Adjust a selected value Change the watch face with long
38. e groove to ensure water resistance 3 Press the cover back into the connector 4 Use the coin to turn the cover clockwise to CLOSE For video tutorials on how to change the batteries go to http www polar com en polar_community videos 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 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 RCX5 The battery lifetime for the RCX5 training computer is on average 8 11 months and depends on which features and sensors you use The suggestions below will help you to lengthen the battery lifetime To ensure 11 month lifetime of the battery e Set the AutoSync feature off in Connect AutoSync e Set GPS sensor off when you do not need speed distance or location data If you do not need speed distance cadence location or heart rate data make sure that the corresponding sensor GPS Stride Speed Cadence Heart rate is disabled Go to Settings gt Sport profiles and se
39. e your running visit Polar Article Library http www polar com en training with polar training articles Background Information 51 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 stretch the strap or bend the electrode areas sharply LO 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 abra
40. earance of the low battery indicator will remain active LO 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 http www shoppolar com Go to www polar com http www polar com to find your own country s shoppolar online store When handling a new fully charged battery avoid clasp like contact i e simultaneously from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and the lifetime of the battery Changing Training Computer Battery 1 Open the battery cover with a coin by turning it from CLOSE to OPEN 2 When changing training computer battery 2 remove the battery cover and lift the batter
41. eart rate measurement does not work the battery of your transmitter may be empty For further information see Important Information page 52 Limited International Polar Guarantee e his guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract e his 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 he 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 he 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 tems purchased second hand are not covered by the two 2 year warranty u
42. ect Miles per hour or Minutes per mile e HeartTouch gt OFF Activate back light Change training view Show mits Show time of day or Take Lap e Automatic lap gt Un or OFF If you set the automatic lap On Set automatic Lap distance is displayed Set the distance in kilometers or miles e Set reminder gt On or OFF LO Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views Select for example Training view 1 there are six separate training views and set the training view OFF On or Modify Each training view can be modified to suit your training purposes Set training views Select Training view 1 Modify gt The first row starts blinking OK Select the desired information with UP DOWN and confirm with OK Repeat until all the four rows are modified Repeat this until all six training views are set OFF Un or you have modified them Training view numbering Set view numbering gt OFF or On Training view numbering 0n OFF is displayed Restore default views Press OK gt Restore default Select UES N with UP DOWN If views YES NO is displayed you select YesDefault views restored is displayed e Show in pre training mode Select YES Sport shown in pre training mode is displayed The sport will be Settings 27 ENGLISH visible in the list of sports in pre training mode when you press OK in Time mode Select No S
43. es ci n distinci n 45 Polar ZoneODptliizer as A ae M E n E E Fa EIE 45 Maximum Heart Rate eoi a meo iex sek HPD e D ME EC LP I M DLL LM EMT DD PEU QM 47 Running Cadence and Stride Length iii dd 47 Polar Cnr dre 48 Polar Trane Load Feature cala 50 Polar Endurance Training Program for Running and Cycling c ccceesceeneceeneceeneeeeneeeeneeeeneeeeneeenns 51 Polar Trang ATEOS a esr aaa P 51 TS IMPORTANT INFORMATION our R aes ee eae vc o RS eee Pec 52 Carmo for Your Products 52 O T o Po orae 52 Chanoine Batteries 2 2 sie ones 52 Change Batteries TOUS a a a QE 53 Power Save NOISE a a Ha a a H LE an a 54 Battery Lifetime M REA Cot a el sd oeste dan saa asas aa olx Ppr Set venue dene eeeioet 54 Precautions cM rm 55 Interference During Training escoria ia a ico 55 Minimizing Risks Wren Tanne idas AA A E ed ds ir 55 Technical SBecIHiCatlols soient ns s ot din lecce titers isnt tu i e as leot usa ers uu ve an a e E 56 Frequently Asked QUESTIONS casta aiii cdo 58 Limited International Polar Guarantee css ccc ccc cc e e e e e c c c c e ee eee eee 59 MET EISE IURE 60 ENGLISH ENGLISH 1 INTRODUCTION Congratulations on your purchase of a new Polar RCX5 training computer It is a complete training system for multisport and endurance athletes and supports your training from planning through training to analyzing POLARPERSONALTRAINER COM WEARLINK HYBRID
44. ess 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 Polar s3 stride sensor Polar G5 GPS sensor Polar G3 GPS sensor W I N D 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 above 40 of HRR heart rate reserve Heart rate reserve is the difference between maximum heart rate and resting heart rate 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
45. et time Difference Target distance 1 D Og z 35 r Target pace Difference Visible if Race pace feature in use Running Ma heart ra E 1 J X Haz heart rate 166 53 Min heart rake Avg h ea rt rate a 107 Ser Max heart rate Min heart rate O Visible if HR data available Running alor les 68e kcal Fat burn Calories of calories Fat burn of calories LO Visible if heart rate data available Running Vae ade Pace 5 00 min km Haximum Average pace Pace 4 34971 minkat Maximum pace 22 After Training CYCLING Speed 4 38 0 km hi FEUHHIHG Lerage cadence gu Flaximum cadence T TOI Lepage zkride lenath eS cm Running Index 3 50 FEUHIBIHG i Spork zones RUM HIN G Zone limits 164 1714 146 165 128 145 110 18 E ELIS Best lap 30 1 Average la i 4 To Da al my ENGLISH Cycling Average speed Maximum speed Visible only if speed data from GPS stride sensor or bike speed sensor available Running Average cadence Maximum cadence LO Visible if stride sensor or bike cadence sensor data available Running Average stride length Runninglndex Visible if stride sensor data available If GPS sensor in use running index is shown but stride length is not shown Cycling Bike in use Riding duration Visible if training file is cycling sport Running Sport zones Time on each zone Visible if heart rate data avail
46. et week summaries Select Yes and Week summaries reset is displayed or Na and the training computer returns to Data menu Reset Trip To reset trip select MENU gt DATA gt Reset Erip Select Yes and Trip reset is displayed or Naand the training computer returns to Data menu Reset Totals To reset totals select MENU gt DATA gt Reset totals Select Yes and Totals reset is displayed or No and the training computer returns to Data menu After Training 25 ENGLISH 7 DATA TRANSFER Transfer Data For long term follow up store all your training files in polarpersonaltrainer com web service There you can view detailed information of your training data and get a better understanding of your training With Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the polarpersonaltrainer com web service How to set your PC for data transmission Register at polarpersonaltrainer com 2 Download and install the Polar WebSync software on your computer at polarpersonaltrainer com 3 Plug your DataLink data transfer unit into the USB port of the computer and activate your training computer by selecting Menu Connect Start synchronizing LO Remove the heart rate sensor strap from your chest before data transfer 4 Follow the data transfer process and the instructions for downloading the data from the WebSync Software on your computer screen LO For further instructions on data transfer see
47. gt Summary and press 24 After Training ENGLISH OK SUMMARY SUMMARY ls Wee no O5 1 07 This week The dates on which the data was collected Duration m Duration ur SD Oor 05 01 06 Distance Distance 5eg km Calories alories 2180 kcal Sessions 3 Sessions Sport zones 1 2 3 4 and 5 Time per zone Totals Since xx XX Xxxx To view totals of the training files go to MENU gt Data gt Totals since and press OK USE Duration Ur ater 5 00 11 Al Distance j Calories alors 9820 kcal Sessions 1 Sess i O ns r Tove Sport zones 1 2 3 4 and 5 Spork zones 030 1 00 Toshi E E Time per zone 4 1110ga jr Delete Files To delete a training file select MENU gt DATA gt Delete files gt Training File and press OK Browse the files with UP DOWN buttons and select the file you want to delete Press OKDelete file YES NO is displayed If you select MES File deletedis displayed After thatRemave 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 To delete all files select MENU gt DATA gt Delete Files gt AU nies and press OK Delete all files YES NO is displayed Select YES and All files deleted is displayed If you select NO training computer returns to the training all files menu Reset Week Summaries To reset weeks Summaries select MENU gt DATA gt Res
48. he value you wish to delete and press and hold LIGHT gt Delete 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 The polarpersonaltrainer com also allows you to make graphical comparisons with previous results Polar Race Pace Race pace feature helps you to keep a steady pace and achieve your target time for a set distance Define a target time for the distance for example 45 minutes for a 10 kilometer run During the training session the target pace speed is compared with training information You can follow up on how far behind or ahead you are compared to your pre set target You can also check what is the required steady pace speed in order to meet your set target Race Pace features and ZoneOptimizer can not be used in same training session The ZoneOptimizer definition is always done in the beginning of the training session before the actual work phase starts It is then very difficult to start the race pace measurement in the right location How to Use Race Pace Before starting to use Race Pace feature make sure that you have enabled a speed sensor CS Speed W I N D sensor or the s3 Stride sensor for the sport profile you are going to use in your training session For more information see Sport Profile Set
49. ify the zone limits For more information see polarpersonaltrainer com Help 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 The display reads Browse the selection with To confirm the value press OK UP DOWN and select the value to be modified Set your weight in kilograms kg OK or pounds Ib Set your height in centimeters cm or in feet and inches if you chose imperial units Date of Birth Set your birthday OK The order in which you set date settings depends on which time mode you have chosen 24h day month year 12h month day year Settings 31 ENGLISH The display reads Browse the selection with To confirm the value press OK UP DOWN and select the value to be modified Activity level Set Law 0 1 h wk Moderate 1 3 h wk 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 hzwk You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes High 3
50. ing reasons Pool water with a high chlorine content and seawater are very conductive The electrodes of a heart rate sensor may short circuit preventing ECG signals from being detected by the heart rate sensor Jumping into water or a strenuous muscle movement during competitive swimming may shift the heart rate sensor to a location on the body where ECG signals cannot be picked up The ECG signal strength is individual and may vary depending on the individual s tissue composition Problems occur more frequently when measuring heart rate in water If you are having problems measuring heart rate in salt water or highly chlorinated water we recommend you use the Polar T31c heart rate sensor 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 the symbol appears the training computer sounds and backlight are automatically deactivated For further information on changing the battery see Important Information page 52 l 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 Pre
51. ing views see Sport Profile Settings page 27 Information on the display Symbol Explanation Time of day amp Time of day Countd timer G Countdown timer Stopwatch a Total duration of the training session so far Lap time EG Time used for the lap Average heart rate y Average heart rate of the training session so far 18 Training Information on the display Symbol Calories ot Calories hour D Heart rate Y Zone pointer Polar sport zones Lalz IT 415 Information on the display Polar s3 stride Symbol sensor required Cadence CAD Avg Cadence AUG Speed f Distance AE Lap distance AE TAP Average speed D Max speed max Trip n E TRIF Information on the display Polar G5 GPS Symbol sensor Polar G3 GPS sensor W I N D required Speed amp Distance AE A E Lap distance p uu Hverage speed ig E ENGLISH Explanation Expended calories Expended calories per hour Current heart rate Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate For further information on setting a sport zone see Sport Profile Settings page 27 Explanation Running cadence pair of steps per minute The average running cadence so far pair of steps per minute Current speed pace Distance covered so far Lap number and lap distance Average speed pace so far Maximum speed pace so far Trip distance Explanation
52. ings gt Sport profiles gt Running gt Stride sensor calibration gt By running 2 Adjust the distance how far you wish to run to calibrate the stride sensor and press the OK to confirm Stand still until stride sensor is Found is displayed 3 Press OK and run km mi is displayed 4 Press the OK and start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace 5 Press OK after xxx km mi is displayed 6 Stop exactly on the finish line of the preset distance Press OK 7 When the calibration succeeds Calibrated to x xxx is displayed The new calibration factor is used 8 If the calibration fails Calibration failed is displayed If you cancel the calibration by pressing the STOP button Calibration canceled is displayed 9 After calibration Continue recording is displayed If you wish to continue session select Yes Otherwise select Nn 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 Stride sensor gt Set factor 2 Adjust the f
53. ith every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals 845 745 812 732 ll E Ml Y HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise 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 Ownlndex and ZoneOptimizer features Polar ZoneOptimizer The Polar ZoneOptimizer feature adjusts your sport zones based on your personal information including heart rate variability It recommends lower intensity training when little heart rate variability is detected and higher intensity training when plenty of heart rate variability is detected It also gives you feedback on Background Information 45 ENGLISH your heart rate zones in comparison to your normal level Benefits of the ZoneOpti
54. lect OFF to disable the sensor you are not using When a sensor is set On the training computer searches for the sensor signal throughout the training session This consumes the battery capacity which is likely to shorten the battery lifetime 54 Important Information ENGLISH Remove the connector from to the strap after training If you leave the connector attached to the strap it will keep the sensor awake and consumes the sensor battery The heart rate sensor is on whenever you are wearing it on your chest even when the training computer is not measuring your heart rate The battery is inserted at the factory Therefore when you purchase the product the actual lifetime of the first battery can seem shorter than estimated e The low battery indicator is displayed when 10 15 of the battery capacity is left e To avoid data loss transfer all data from your RCX5 to polarpersonaltrainer com before changing the battery e f you use the backlight a lot the battery drains more rapidly e n cold conditions the low battery indicator may appear but will disappear when the temperature rises e The backlight and sounds are automatically disabled when the low battery indicator is displayed Any alarms set prior to the appearance of the low battery indicator will remain active Precautions The Polar training computer shows your performance indicators Polar training computer is designed to indicate the level of physiological strain and re
55. lect Time in use gt Time 1 or Time 2 Pre training mode In pre training mode press and hold LIGHT to enter Buick menu e Edit current sport profile settings For more information see Sport Profile Settings page 27 e Edit heart rate settings For more information see Heart Rate Settings page 30 Training Mode In training mode press and hold LIGHT to enter Buick menu e Select Lock buttons and press OK To unlock buttons press and hold LIGHT again Buttons unlocked is displayed e Select Start next phase and the training computer starts next phase of your training The option is only available in training sessions that are created with polarpersonaltrainer com e Select Search sensor and the training computer starts searching for the missing sensor 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 Settings 35 ENGLISH 36 LO The option is only available when s3 stride sensor is in use Select Training sounds and set training sounds OFF Soft Loud or Veru loud Select Set automatic Lap off or On LO This selection is only available if speed information is available i e optional CS speed sensor for cycling or s3 stride sensor for running has been set on for the sport profile Select Reset trip and select Yes No Trip reset is displayed O This selection is only available if speed information is available
56. ments 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 s3 stride sensor calibration is sport specific You can use different calibration factor for different styles of 10 Prepare for Training ENGLISH running For example if you have created new sport Jogging in WebSync software you need to calibrate the stride sensor for that sport also LO If you select Running as your sport profile and do walking activities there is no need to calibrate the s3 stride sensor Calibration by Running Wizard Before you can calibrate the stride sensor it 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 42 Make sure the stride sensor function in the training computer Is on Select Settings gt Sport profiles gt Running gt Stride sensor gt On To calibrate a certain distance with a step by step guidance select Sett
57. mizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones page 44 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 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 Action Heart rate in beats per Duration How to achieve M Ime e m mm Keep your heart rate 70 100 bpm 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 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 At least 30 seconds Gradually increase your heart rate above 130 heart rate and continue beats per minute as planned The ZoneOptimizer determination will finalize in one minutes
58. mputer displays one zones oan of the following higher level e Default sport zones heart rate zones in use The determination was 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 feedback 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 Use RCX5 in Multispor
59. n YES NO is displayed Select YES to start the search again Select NO to cancel the searching To return to time mode press and hold the BACK button LO 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 support video_tutorials Using a New Accessory 43 ENGLISH 12 BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of maximum heart rate With sport zones you can easily select and monitor training intensities Target zone Intensity of HR max bpm MAXIMUM 90 100 171 190 bpm 80 90 152 172 bpm 10 80 133 152 bpm 60 70 114 133 bpm VERY LIGHT 50 60 k 104 114 bpm Example durations less than 5 minutes 2 10 minutes 10 40 minutes 40 80 minutes 20 40 minutes Training benefit 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 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 durati
60. ng intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Training in this zone Is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles If your goal is to compete at top potential you will have to train in heart rate zones 4 and 5 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Sufficient recovery between intervals is very important The training pattern in zones 4 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 w
61. nless otherwise stipulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed C 0537 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Important Information 59 ENGLISH Declaration of Conformity is available at www polar com support http www polar com support Regulatory information is available at www polar com support http www polar com support A 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
62. o Oy as defined by the following documents FI88972 DE4223657 6 A FI9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 FI 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 Fl6815 EP1245184 US7076291 HK1048426 Fl 110303 US6104947 EPO748185 JP3831410 Fl 96380 EP0665947 US5611346 JP3568954 FI23471 US D49299955S EUOO46107 002 EU0046107 003 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE 60 Important Information ENGLISH Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com http www polar com EN 5 0 5 2013 Important Information 61 ENGLISH INDEX PUL OS VING tats o o eraut comet anes teas 35 BASIC SenlllBS 3 0 i SSS Ait per hte hs ld 8 Battery symbol Rm 58 A a 28 Blank display PER O 58 Button GUMC HONS a aaa NH Za ON 8 17 Buttons do TOL TRET ene du tree A utet te tec eite duaaitos 58 Cadence sensor pairing sss 42 A A trot acted naut nctatun a cnet ELLE ect 10 Calibration by running sois cop educa ede texture ebat 11 Calibration manually 11 Gare instructions crio eeriber 52 Change batteries o o oooccccoconccccccccnncnnncrnnnnnnnos 52 Connection settings sssessn ee 35 Create new Sport profiles sc
63. o Quick menu gt Calibrate stride sensor 3 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 LO Optional s3 stride sensor required 12 Prepare for Training ENGLISH 9 TRAINING Wear the Heart 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 d ESE 3 Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap C 4 Adjust the strap length to fit tightly i but comfortably Check that the moist electrode areas are firmly against your 3 Ve skin and that the Polar logo of the connector is in a central and upright position LO 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 See detailed washing instructions in Important Information page 52 For video tutorials go to http www polar com en support video tutorials 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 f
64. on ENGLISH Maximum number of training sessions in 99 multisport file Maximum time recorded to file 99 h 59 min 59s Maximum number of laps 99 Maximum number of laps in multi sport sessions 99 per sport Total distance 999 999 km 621370 mi Total duration 9999h 59 min 59s Total calories 999 999 kcal Total training files count 9999 WearLink Hybrid heart rate sensor Battery life 600 hours of use Battery type CR2025 Battery sealing ring O ring 20 0 x 1 0 material silicone Operating temperature 10 C to 40 C 14 F to 104 F Connector material Polyamide Strap material Polyurethane Polyamide Polyester Elastane Nylon Water resistance 30 m Suitable for bathing and swimming H2 heart rate sensor Battery life 800 h Battery type CR2025 Battery sealing ring O ring 20 0 x 0 90 Material Silicone Operating temperature 10 C to 40 C 14 F to 104 F Connector material ABS strap material 3876 Polyamide 2976 Polyurethane 2076 Elastane 1376 Polyester Water resistance 30 m Suitable for bathing and swimming The Polar RCX5 training computer applies the following patented technologies among others e Ownlndex9 technology for fitness test e OwnCal9 personal calorie calculation e OwnZone assessment for determining personal target heart rate limits for the day e OwnCode technology for wireless data transmission e WearLink9 technology for heart rate measurement Polar WebSync Sof
65. one step That is the distance between your right and left foot contacting the ground Running speed 2 stride length cadence There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases 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 Background Information 47 ENGLISH 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 When training for longer running events 42 marathon marathon or longer it may be helpful to monitor cadence A low cadence at expected race pace can cause problems later in the event as your legs tir
66. ons Becomes more important during pre competition season 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 Benefits Improves general base fitness improves recovery and boosts metabolism Feels like Comfortable and easy low muscle and cardiovascular load Recommended for Everybody for long training sessions during base training periods and for recovery training sessions during competition season 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 44 Background Information ENGLISH Aerobic power is enhanced in heart rate zone 3 The traini
67. or the first time see Using a New Accessory page 42 For sport profile settings see Sport Profile Settings page 27 To use Polar ZoneOptimizer feature for your training session see Train With Polar ZoneOptimizer page 14 START k 1 Start your training session by pressing OK Training computer goes into pre training mode and starts searching la Punang Ar for the sensor signals providing you have set the sensors on in sport profile settings If a sensor signal is not found the display will show a triangle with an exclamation mark The check mark indicates that the sensor signal is found 2 Select the sport for the training session by browsing with UP DOWN buttons Heart rate setings Famm G The sport profile shown first on the list is the sport previously used in a training session To change sport profile settings or heart rate settings before the training recording is started in pre training mode press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 35 Training 13 ENGLISH m 3 When you are ready to start the training session press OK Recording started is displayed and you can start training a F unnina b M BE 4 During training recording you can change the training view by 10250 browsing with UP DOWN To change settings without stopping the GDO36s training recording press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 35
68. ored 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 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 Optional s3 stride sensor W I N D required Technical Specifications Training computer Battery life Average 8 11 months if you train on average 1h day 7 days week Battery type CR 2032 Battery sealing ring EPDM O ring 24 30 x 0 8 mm No need to change during battery replacement if sealing ring is not damaged Operating temperature 10 C to 50 C 14 F to 122 F Training computer materials PMMA lens with hard coating in top surface training computer body ABS GF metal parts stainless steel Wrist strap and buckle materials Polyurethane TPU and stainless steel Watch accuracy Better than 0 5 seconds day at 25 C 77 F temperature Accuracy of heart rate monitor 1 or 1 bpm whichever larger Definition applies to stable conditions Heart rate measuring range 15 240 Current speed display range 0 127 km h or 0 75 mph Water resistance 30 m Suitable for bathing and swimming Training computer limit values Maximum number of files 99 56 Important Informati
69. ottom row the display will show three rows of information 2 To zoom the bottom row information during training press and hold DOWN To cancel the bottom row zoom press and hold DOWN LO If you zoom both upper row and bottom row the display will show two rows of information HEART RATE k STOPWATCH deceo HeartTouch HeartTouch function makes it easy for you to view certain information during training by bringing the training computer near the heart rate sensor You can select the function to e activate backlight e change training view e show limits e show time of day e take a lap Please note that HeartTouch function only works with Polar WearLink Hybrid Polar H2 heart rate sensor Training 17 ENGLISH For more information on the HeartTouch settings see Sport Profile Settings page 27 Night Mode There is a night mode function in RCX5 training computer Press the LIGHT button once during pre training mode training recording mode or pause mode The backlight will be activated every time you press any of the buttons or use the HeartTouch function during training recording The display will also light up if a message for example Check heart rate transmitter is displayed Night mode will be switched off when you finish the training recording View Quick Menu Press and hold LIGHT BUICK MENU is displayed You can change certain settings without pausing the training recording For further informa
70. polarpersonaltrainer com Help To transfer data in the future follow the points 3 and 4 as instructed above LO The synchronization can be set to automatic For more information see Connection Settings page 35 26 Data Transfer ENGLISH 8 SETTINGS All the settings can be modified in Polar WebSync software and transferred onto your training computer with DataLink data transfer unit For more information see WebSync Help Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX5 training computer To modify sport profile settings select SETTINGS gt Sport profiles You can create new sport profiles and modify the settings with Polar WebSync software and transfer them onto your training computer with DataLink data transfer unit For more information see WebSync Help Running Settings To view or modify sport profile settings for running select SETTINGS gt Sport profiles gt Running e Training sounds gt Select training sounds gt OFF Soft Loud or Very loud e Heart rate transmitter gt On OFF or Search new e 6PS sensor gt On OFF or Search new e Stride sensor gt On OFF or Search new e Stride sensor calibration gt Calibrate gt By running or Set Factor LO Stride sensor calibration is visible only if stride sensor has been set On previously e Speed View gt Select speed view gt Kilometers per hour or Minutes per kilometer or if you have chosen imperial units sel
71. port not shown in pre training made is displayed This option helps you to use the training computer more efficiently For example in the summer you can select the winter sports to be hidden Also if you participate in a multisport event it is recommended to hide unnecessary sports in order to make changing the sport as effective as possible LO 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 42 Cycling Settings To view or modify sport profile settings for cycling select SETTINGS gt Sport profiles gt Cycling Bike1 Cycling Bike 2 e Training sounds gt Select training sounds gt OFF Soft Loud or Veru Loud e Heart rate transmitter gt On OFF or Search new e 6PS sensor gt On OFF or Search new e Bike 1 settings For more information see Bike Settings e Speed View gt Select speed view gt Kilometers per hour or Minutes per kilometer f you have chosen imperial units select Miles per hour or Minutes per mile e HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take lap 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 En x x km is displayed After this you can select to have the Automatic lap OFF or On e Set reminde
72. r 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 Settings gt User information To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in User settings Set Predicted HRmax On If you want to obtain your predicted maximum heart rate value turn predicted HR max on Select APPLICATIONS gt Fitness test gt Predicted HRmax gt Un Performing the Test Select APPLICATIONS gt Fitness test gt Start test Applications 37 ENGLISH 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 transmitter is displayed Check that the heart rate sensor elect
73. r gt On or OFF LO Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views For more information on training views see Set training views 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 made is displayed This option helps you to use the training computer more efficiently For example in the summer you can select the winter sports to be hidden Also if you participate in a multisport event it is recommended to hide unnecessary sports in order to make changing the sport as effective as possible Bike Settings To view or modify bike settings select SETTINGS gt Sport profiles gt Cycling gt Bike 1 settings gt BIKE 1 e Speed sensor gt DFF On or Search new e Wheel size gt Set wheel size to xxxx mm For more information on measuring the wheel size see Measuring Wheel Size e Cadence sensor gt OFF On or Search new e Autostart gt Set autostart 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 LO All the new sensors must be paired with the training computer before they can be activated 28 Se
74. rate sensors with Polar specific GymLink technology e g Polar HI and H2 can be used with compatible gym equipment With polarpersonaltrainer com http www polarpersonaltrainer com web service you Can create and download the Polar Endurance training programs onto to your training computer and utilize them in your training store your training files for a long term follow up analyze and follow your progress in the training diary analyze training intensity and needed recovery time using the training load feature challenge your friends to a virtual sports competition and interact with other sports enthusiasts LO 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 With Polar WebSync 2 4 Software or newer you can fine tune your training computer settings personalize your RCX5 training computer display for example with your own logo modify training views set a reminder that reminds you to drink eat or take other important actions during training set the Power Save mode on off G The WebSync software can be downloaded at www polarpersonaltrainer com Training Computer Parts ENGLISH Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs Optional Accessories
75. rodes are wet and that the strap is snug enough and start the test again When the test Is over you will hear two beeps OwnIndex is displayed with a numerical value and level evaluation For further information on evaluations see Fitness Level Classes To display your Predicted maximum heart rate value press DOWN Press OK to exit Update to VO2 nax e Select Yes to save the OwnIndex value to your user settings and Latest results menu e Select Nn only if you know your laboratory measured VO2 max value and if it differs more than one fitness level class from the Ownlndex result Your OwnIndex value is saved only to the Latest results menu For further information on fitness trend see Latest results Update to HR max if HRmax p is on e Select Yes to save the value to your user settings e Select No if you know your laboratory measured HR max You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds After saving the Ownlndex and predicted HRmax values they will be used for calculating calorie consumption After the Test Fitness Level Classes Men Age Years X Very low Low Fair Moderate Good Very good Elite 20 24 32 32 37 38 43 44 50 51 56 97 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 3
76. s 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 more in Phase3 LO ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause heart rate 46 Background Information ENGLISH variability based ZoneOptimizer determination to fail or give lower intensity targets These conditions include high blood pressure cardiac arrhythmia and certain medications 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 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 You can obtain a HR p score that predicts your HR max by taking the Polar Fitness Test 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
77. sive 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 414 F to 122 F Service During the two year guarantee warranty period we recommend that you have service other than battery replacement done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page 59 For contact information and all Polar Service Center addresses visit www polar com support http 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 LO The same user credentials are also valid when registering for
78. ss 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 55 e fthe 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 Acardiac event may have altered your ECG waveform In this case consult your physician Eheck heart rate transmitter is displayed and your training computer cannot find your heart rate signal e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the electrodes of the heart rate sensor are moistened e Make sure the electrodes of the heart rate sensor are clean and undamaged 98 Important Information ENGLISH If you have done all of the above mentioned
79. ssive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note f 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 56 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 LO The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light col
80. t Training Before commencing a multisport training session make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session For more information see Sport Profile Settings page 27 During a mulstisport training session it is easy to change sports without stopping the training recording During training recording press BACK once and select another sport by browsing with UP DOWN button and confirm your selection by pressing OK Then continue with your training session Train With Race Pace To set Race pace on for the training session go to MENU gt APPLICATIONS gt Running gt Set race pace Xx xx xx MN KM or MIN Mi First set the distance and then the time in hours minutes and seconds Race pace set to xx xx MIN KM is displayed When starting the training session with Race pace go to MENU gt APPLICATIONS gt Running gt Start session with race pace Race pace set to xx xx MIN Km is displayed You can now start your training session E Race pace during training Te f usn Running man Indicates if you are ahead or behind the target pace The icon will 15B change according to the sport profile running cycling or other sport ER 0 35 Time ahead behind 5 05min km pace needed to achieve the target 20 9 km Distance left to reach the target Current speed Current heart rate Button Functions During Training 16 Training ENGLISH Record
81. time Measurement phases Target zone limit determination is done in three phases 1 Preparing for training session and plenty of heart rate variability exists As there is a lot of heart rate variability this is a very good and sensitive phase to detect daily changes In absolute figures this means heart rates from 7O to 100 beats per minute 2 Warming up heart rate rises slowly and heart rate variability drops During this phase heart rate variability starts dropping 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 max 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 HRmax 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 beat
82. tings page 27 Applications 39 ENGLISH l Select MENU gt Applications gt Race pace gt Select sport gt Set race pace gt Set target distance in km mi gt Set target time gt Race pace set to xx xx MINZKM or MIN MI is displayed 2 Tosetthe Race pace on for your training session select MENU gt Applications gt Race pace gt Select sport gt Start session with race pace and confirm with OK 40 Applications 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 takes only a few seconds Pairing ensures that your training computer receives signals from your accessory only and enables disturbance free training in a group O Please note that WearLink W N D heart rate sensor does not measure heart rate in water Pairing a New Heart Rate Sensor With Training Computer Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other heart rate sensors i 2 Go to Menu gt Settings gt Sport profiles gt Sport gt Heart rate transmitter gt Search new and press OK The training computer starts searching for the sensor signal Searching For new heart rate transmitter is displayed Once the new sensor is identified Heart rate transmitter is Found is displayed Pairing is complete If the search is not successful Heart rate transmi
83. tion see Quick menu page 35 Pause Training Pause training recording by pressing BACK Recording paused is displayed In pause mode you can e Continue Continue training recording by pressing OK e Stop training recording by pressing BACK Customize the Training Views Customize the training views to show the information you want to see during training either by using the training computer or the WebSync software Polar Endurance training programs downloaded from the polarpersonaltrainer com web service have their own training views that cannot be modified In time mode press UP select Settings gt SPORT PROFILES gt Sport Running Cycling Swimming Other sport gt Set training views You can also customize the training views in pre training mode by long pressing the LIGHT button You enter QUICK MENU select Running settings current sport settings gt Set training views There are six different training views which you can customize for each of the sport profiles e Select the display you want to change by pressing UP or DOWN and press OK e Select the training view OFF On or Modify e Select the information for the blinking upper row with UP or DOWN and press OK The information available depends on the features that are activated Repeat the same to change rest of the rows To return the default settings of the display press and hold LIGHT when the rows are blinking For further information on changing the train
84. 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 48 Background Information ENGLISH Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 97 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 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 90 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 99 99 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 2 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 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 24 24 2 28 31 32 35 36 40 41 44 44 40 44 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 90 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 99 99 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 2 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt was measured directly in he
85. training load graph is available in polarpersonaltrainer com Transfer training results from your training computer to polarpersonaltrainer com and follow your training load and recovery in the training diary 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 e Polar WearLink Hybrid Polar H2 heart rate sensor also works in water activities e Race Pace feature helps you to keep a steady pace and achieve your target time for a set distance Introduction 5 ENGLISH 2 TRAINING COMPUTER PARTS Polar RCX5 Training Computer Parts Polar RCX5 training computer provides you with data you need to enhance your training performance and also saves the data for later analysis Comfortable Polar WearLink Hybrid Polar H2 heart rate sensor sends ECG accurate heart rate signal to the training computer over the 2 4 GHz W I N D and the GymLink in water activities technology both proprietary to Polar The heart rate sensor consists of a connector and a strap Transfer data between the training computer and the polarpersonaltrainer com http www 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 LO Heart
86. tter not found or Other heart rate transmitters interfering Move Further Try again YES NO is displayed Select YES to start the search again Select NO to cancel the searching To return to time mode press and hold the BACK button Using a New Heart Rate Sensor 41 ENGLISH 11 USING A NEW ACCESSORY Before taking a new accessory into use It has to be introduced to the training computer This is called pairing and takes only a few seconds Pairing ensures that your training computer receives signals from your accessory only and enables disturbance free training in a group Pairing a New Speed Sensor With Training Computer Make sure the speed sensor has been correctly installed 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 the test drive is displayed 3 Press OK and Searching Far new speed sensor is displayed The training computer starts searching for the speed sensor signal Rotate the wheel a few times to activate the sensor The flashing red light in the sensor indicates that the sensor is activated 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 Select YES to start the search again Select NO to cancel the searching
87. ttings ENGLISH 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 20 622 700 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 LO 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 ac
88. tware and Polar DataLink system Requirements Operating system Microsoft Windows XP Vista 7 or Intel Mac OS X 10 5 or newer Internet connection Free USB port for DataLink Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for swimming Protected against wash splashes sweat raindrops etc Do not wash with a pressure washer Important Information 57 ENGLISH Marking on case back Water resistant characteristics Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Using the Training Computer in Water The training computer may be worn when swimming It is not however a diving instrument To maintain water resistance do not press the buttons of the training computer under water When measuring heart rate in water you may experience interference for the follow
89. w Accessory page 42 Other Sport Settings To view or modify sport profile settings for other sport select SETTINGS gt Sport profiles gt Other sport e Training sounds gt OFF Soft Loud or Yery Loud e Heart rate transmitter gt On OFF or Search new e 6PS sensorOn 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 HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take Lap e Automatic lap n or OFF If you set the automatic lap On Set automatic lap distance is displayed Set the distance in kilometers or miles e Set reminder gt On or OFF LO Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views For more information see Set training views 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 made is displayed This option helps you to use the training computer more efficiently For example in the summer you can select the winter sports to be hidden Also if you participate in a multisport event it is recommended to hide unnecessary sports in order to make changing the sport as effective
90. x is also useful when determining training intensity The most accurate method for determining your individual HR max is to perform a maximal exercise stress test in a laboratory OwnIndex9 Polar OwnIndex the result of Polar Fitness Test predicts your maximal oxygen uptake VO2 max Ownlndex usually ranges from 20 to 95 and is comparable to VO2 4 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 Ownlndex The higher the OwnIndex value is the better your aerobic fitness is General Settings e Sounds Select On or OFF e Button lock Select either Manual Lock or Automatic Lock To lock buttons manually press and hold LIGHT in time mode to enter Quick menu Select Lock buttons and press OK To unlock buttons press and hold LIGHT again Automatic button lock is activated when you have not pressed the buttons for a minute e Units Select Metric units kg m or Imperial units lbs Ft e Recording rate Select 1 second 2 seconds 5 seconds 15 seconds or 1 minute The training computer can store your heart rate running speed pace and cycling speed and distance in 1 2 5 15 or 60 second intervals A longer interval gives you more recording time while a shorter interval allows you to record more heart and other data This enables accurate data analysis in polarpersonaltrainer com A shorter recording rat
91. y 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 Ownlndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by 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 Ownlndex 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 With the Polar Fitness Test you can also calculate the predicted maximum heart rate value HR max p The predicted HR max score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on HR aav see User Information Settings page 31 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 hou
92. y out carefully with a suitable sized small rigid stick or bar for instance a toothpick or small screwdriver However prefer a non metal tool for wrenching the battery out Be careful not to damage the metal sound element or the grooves Insert a new battery with the positive side outwards N 3 Replace the old sealing ring with a new one if available fitting it snugly in the cover groove to ensure water resistance 4 Put the cover back on and turn it clockwise to CLOSE 5 Re enter the basic settings Important Information 93 ENGLISH Changing Polar H2 Heart Rate Sensor Battery G 1 Lever the battery cover open by using the clip on a the strap 2 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 3 preferable Be careful not to damage the battery cover 4 3 Insert the battery inside the cover with the TEN NN E 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 Changing Polar WearLink Hybrid Heart Rate Sensor Battery 1 Using a coin open the battery cover by turning it counterclockwise to OPEN 2 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in th
93. your training and monitor your 50 Background Information ENGLISH 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 Endurance training programs are ideal for you if running or cycling is incorporated in your main fitness routine Endurance programs improve cardiovascular fitness 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 45 Suitable Program Starting Level for Everybody Program level must be known before a suitable training module can be selected
94. 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 minutes This can be achieved by standing or with very light training intensity 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 has risen above 100 beats per minute Continue training at light intensity Increase heart rate gradually and keep it between 100 130 bpm for two minutes 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 max the training computer will give you special 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 Thethird part of the determination will start when your heart rate has risen above 130 beats per minute Gradually increase your heart rate above 130 bpm and keep it there G 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 Spor zones optimized 5 Heart rate After the determination is finished the training co

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