Home

Polar RC3 GPS

1. Sport Profile Start your training session with ease the training computer provides five sport profiles one for running two for cycling and two for other sports Polar Sport Zones To help you train at the right intensity lock you target sport zone for a training session When your heart rate goes below or above the target sport zone the RC3 GPS gives a visual and audible alarm 4 Introduction ENGLISH 2 THE ALL IN ONE TRAINING SYSTEM Training Computer Parts With an integrated GPS unit the Polar RC3 GPS training computer provides speed and distance data as well as route information at polarpersonaltrainer com web service in all outdoor sports using Global Positioning System GPS technology Signals that GPS satellites transmit to the earth indicate the location of the satellites The training computer receives the signals and determines your location by measuring the distance between itself and the satellites There are at least 24 active GPS satellites orbiting around the earth To get a reliable location reading the training computer combines the signals from at least four satellites pe MEE Connect the training computer to your computer with a USB cable to charge the battery and to transfer data between the training computer and the polarpersonaltrainer com web service Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs
2. Polar ZoneOptimizer determination is done in three phases and will be completed when 10 minutes of determination at maximum is reached Action Heart rate in beats per minute Duration How to achieve Keep your heart rate 70 100 bpm Minimum of 2 minutes Standing or training between 70 and 100 with very light training beats per minute intensity for example walking slowly Increase heart rate 100 130 bpm Minimum of 2 minutes Walking briskly or gradually from 100 to cycling jogging at low 130 beats per minute intensity during warm within two minutes up Gradually increase your 130 bpm lt Minimum of 30 Gradually increasing heart rate above 130 beats per minute seconds 6 minutes at maximum heart rate and continuing as planned Measurement phases 1 Preparing for training session Lots of heart rate variability Because at this stage there is still a lot of heart rate variability it s easy to detect daily changes In absolute figures this means heart rates from 70 to 100 beats per minute 2 Warming up heart rate rises slowly and heart rate variability decreases During this phase heart rate variability starts decreasing and the body prepares for higher intensities In absolute figures this means heart rates from 100 to 130 beats per minute 3 Heart rate variability levels off This is the training phase where heart rate variability starts being at a very low level or it can a
3. guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of purchase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed C 0537 This product is compliant with Directive 93 42 EEC The relevant Declaration of Conformity is available at www polar fi support Regulatory information is available at www polar fi support To see the RC3 GPS specific certification and compliance information select MENU gt Settings gt General settings and press and hold LIGHT for two seconds SR This cross
4. page 38 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 26x 1 0 1884 23 571 650 x 230 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 30 Settings ENGLISH ETRTO Wheel size diameter inches Wheel size setting mm 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 O Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 Measure the wheel manually for the most accurate result Use the valve to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be perpendicular to the ground Draw another line on the ground at the valve to mark a full rotation Measure the distance between the two lines Subtract 4 m
5. press and hold LIGHT again e Select Search sensor and the training computer starts searching for the sensor O This selection is available only if the connection to any of the sensors has been lost e Select Calibrate stride sensor to calibrate s3 stride sensor O The option is only available when s3 stride sensor is in use e Select Training sounds and set training sounds OFF Soft Loud or Very Loud e Select Set automatic Lap off or On O This selection is only available if speed information is available i e GPS function or optional CS speed sensor s3 stride sensor has been set on for the sport profile Settings 33 ENGLISH e Select GPS info to view the number of visible satellites e Select Show zone limits if you want to see the sport zone heart rate limits O This selection is only available if heart rate sensor is set on 34 Settings ENGLISH 9 POLAR FITNESS TEST The Polar Fitness Test is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake VO 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 bet
6. registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc Disclaimer e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is covered by the following patent documents Fl 111514B DE19781642T1 GB2326240 HK1016857 US6277080 US20070082789 EP1795128 US20090278734 EP2116862 FI114202 US6537227 EP1147790 HK1040065 FI115289 EP1127544 US6540686 HK1041188 FI 110303 US6104947 EPO748185 JP3831410 FI20105796 US20120010478 EP2407217 EP08879081 1 US13 139541 WO2010072883 US6584344 US2011021419 EP2280770 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi ENG 17945567 00 08 2012 58 Important Information INDEX Basic Setting occ coda NNN dee 11 Batteries cosirer re a EA Lu 50
7. 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where VO pa was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC 36 Polar Fitness Test ENGLISH Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 Ownindex results Select MENU gt Fitness test gt Ownlndex results In the Ownlndex results menu you can see how your Own ndex value has been developing Up to 60 latest OwnIndex values and respective dates are included in the display When the latest results file becomes full the oldest result is automatically deleted Delete OwnIndex Value Select MENU gt Fitness test gt Ownlndex results Select the value you wish to delete and press and hold LIGHT gt Delete Ownlndex xx value NoYes is displayed Confirm with START 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 Polar Fitness Test 37 ENGLISH 10 NEW ACCESSORY Pairing a New Sensor with the Training Computer Before taking a new sensor into use it has to be
8. Battery operating time 8 Battery ECHTER 9 BIKE SETLINES iia A EE EE 30 Button functions 6 21 Buttons do not mear 57 Cadence sensor pairing 39 AA Sange ee dee Ee See 39 Calibration by running 40 Calibration manual 40 Care E le EE 49 Charging cetera ee EES 8 Cycling Settings oi 29 Delete files ls 26 Erratic TeadingS o euer ANE 56 Fitness Level Classes for men 36 Fitness Level Classes for WOMEN ccceceeneeeeeenes 36 General sting 32 Heart Tate SENSO savers She ae 12 38 Heart rate settings ia tot diia 31 E 44 Interference 51 Measure wheel size o oooooccccccccocononcncononcncnnnnons 30 LT E E E te enboreabaichere sieesetumenn 7 Minimizing gek 52 Night Modein 2000 DEE EE teta Auen 21 On the fly calibration 40 Other sport settings cccccceeeeceeeeeeeeeeseeeeeaeenes 31 Owi der eege et dee tued 35 Pause Tecos 21 NIE 51 QUICK MENU cti old 33 Quick menu in Pre training Mode ooooccccccccccnco coo 33 Quick menu in Time mode 33 Quick menu in Training mode 33 ResettotalS ege ees tains aah NENNEN 21 Reset week summaries ooooococcccncccoccccnconcncnonncncnno 21 Running Cadence 45 Running Inder 46 R nnine settings etica ordinal eens 29 SEVICE ra t 50 Set heart rate view 31 Set ZOnE TOCK caresso ina n AE a 31 Set ZoneOptimizer nina asea eaaa a aran 31 Speed sensor pairing ooooococccoccnccononoconononnconnnnos 38 Sport profil
9. It knows it by comparing the amount of heart rate variability you have now with earlier measurements Without ZoneOptimizer you can estimate your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates Start Training Session with Polar ZoneOptimizer To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt ZoneOptimizer gt On Before ZoneOptimizer determination make sure that you have the Polar default Sport Zone limits in use i e you have not modified the Sport Zone limits manually If you want to modify the Sport Zone manually set the ZoneOptimizer function off START e To start the training session with ZoneOptimizer press START esy 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 Select the sport profile you want to use for your training session with UP DOWN and press START to start training Running r Phase 1 Preparing for training session Lots of heart rate variability Training 15 ENGLISH 4 Stay 1 48 min at 20 100 bpm e 89 The ZoneOptimizer determination starts Start increasing your heart rate slowly to 100 bpm Spend at least 2 minutes above 70 bpm but below 100 bpm This can be achieved by standing or with very light training intensity for example wa
10. New Speed Sensor with the Training Computer 38 Pairing a New Cadence Sensor with the Training Computer ENEE 39 Pairing a New Stride Sensor with the Training Computer ENEE 39 Calibrate the Polar s3 Stride Sensor ANNER 39 Calibration by RUNAS Wizard cacao 40 Set Calibration Factor Manual 40 Calibrate Sensor by Running a Known Distance on the fly calibration oooooococcccccnncnccncnconnncnnons 40 1 1 POLAR SMART COACHING Nd eh d sek eia eenaa a aae aa Aeae iena Auma aaa ax 42 Polar Sport Zones iii a a a ta 42 Heart Rate Variability occ ios ln 43 Polar ZoneOptimiZen edd ERKENNEN 43 Maximum Heart Rate ciate ee cie cise ccs ccenceddccssecditivedsaccrcancsacteecatecostecdidanedesccseacctartascatecsasucasdarededds 44 Running Cadence and Stride Length NENNEN 45 Polar Running Index ege eu eege ee EE EE 46 Polar Training Load Feature raa a apaa raaa raa aaa cnica EE EE EE EE EEN 48 TZ IMPORTANT INFORMATION esu NEEN EEN ANEEEN ERR ENEE anti nai AAA ia aia ANERER ac 49 Garing for Your Product talco BEE EE EE EEN 49 SIMI a A A A a EA a O yes an a aa e haat 50 Batteries ii a a RE SEENEN A a dE a a 50 Change the Heart Rate Sensor Battery ccccccccececeeeee eee e eens eens esses eeeeeeeeeeeeeeeeeeaeeeeeeaeeeneaes 50 PIOCAULIONS eseu EEN EENERNENEREEE Ed EEEENE ENEE ENEE ERC ENEE EE ENEE NEEN ENER dE ENER EES EK Ed EN tears 51 Interference During raining a a ia lcd 51 Minimizing Risks When Training 52 Technical SpecificatiONS
11. On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All 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 New Accessory page 38 Cycling Settings To view or modify sport profile settings for cycling select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e EPS Select On or OFF e Bike 1 settings For more information see Bike Settings e Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit Settings 29 ENGLISH select Miles per hour or Minutes per mile e Automatic Lap is set off as default Press START and Set distance is displayed Set the distance in kilometers or in miles and confirm with START Automatic lap set to x x km is displayed After this you can select to have the Automatic lap OFF or On e Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Sel
12. START Delete file YES NO is displayed Alternatively you can delete a file in MENU gt Data gt Training Files Browse with UP DOWN to the file you want to delete then press and hold LIGHT Delete file YES NO is displayed 2 Select YES File deleted is displayed After that Remove File From totals is displayed If you select YES File deleted From totals is displayed If you select ND the training computer returns to the training file menu Note Deleting a file from totals does not delete data from Week summaries Week summaries can be only reset To delete all files 26 After Training ENGLISH 1 Select MENU gt DATA gt Delete Files gt AU Filesand press START Delete all files YES NO is displayed 2 Select YES and AU files deleted is displayed If you select NO the training computer returns to the training all files menu Week Summaries To view week summaries of the training files go to MENU gt Data gt Week summaries gt Summary and press START SUMMARY OA AAA SUMMARY i This week The dates on which the data was collected Duration Duration 20 05 A eo 1 06 f Distance Distance 52 20 kr E 5 Calories 20 05 A Calories 2190 kcal Number of sessions Sessions a V Sport zones 1 2 3 4 and 5 20 05 i Sport zones y Time per zone Reset Week Summaries To reset weeks summaries select MENU gt DATA gt Reset week summa
13. Time of day Time in Zone Time in Zone Duration Duration Duration SPORT ZONES LAP 01 TIME LAP 01 TIME Time in each l 395 Lap time Lap time zone AM 201 Heart rate Heart rate Lap distance Lap distance AVERAGE E AVERAGE MATES SPEED PACE Arge SPEED PACE geen a gae 1045 Average lt 1045s0 Average Speed Pace Speed Pace Calories Calories Time of day Time of day Training 17 ENGLISH Heart rate sensor Heart rate sensor GPS function on Heart rate sensor s3 stride sensor _ SPORT ZONES 4 5 00 00 ce 4 00 10 12 p 0 26 00 1201 1 00 03 ce a r SPORT ZONES SPORT ZONES i 5 00 00 ce Time in each zone Es OQ 18o a 00 03 ce SPORT ZONES Time on each zone OA AAA BACK TO START A dis Be BACK TO START An arrow points the direction of your starting point For more information see Back to Starting Point page 22 Heart rate sensor CS speed sensor W I N D Heart rate sensor CS cadence sensor W I N D Heart rate sensor GPS function on CS cadence sensor W I N D HEART RATE P HEART RATE HEART RATE Heart rate a BD Heart rate Heart rate 01146 Speed Pace Cadence Speed Pace Distance Duration Distance SPEED PACE g CADENCE SPEED PACE Speed Pace 0500s Cadence Speed Pace 505005 Distance Lap time Distance Duration Durat
14. Training Software With WebSync software you can e synchronize and transfer data between your training computer and polarpersonaltrainer com e adjust your training computer settings and e customize your training computer display for example with your own logo For more information on data transfer and other functions in the WebSync software consult the full user manual at www polar fi support or the online help for WebSync The WebSync software can be downloaded at www polarpersonaltrainer com Polarpersonaltrainer com is your online training diary and interactive training community that keeps you motivated For a deeper analysis of your training transfer the training data to the polarpersonaltrainer com web service using the USB cable and WebSync software With the polarpersonaltrainer com web service you can e see your training route e share your training result as your status update in a social network e challenge your friends to virtual sports competitions e get more detailed information on your training feedback e store your training files and follow up your progress and e follow your training load and recovery in the training diary For more information on the functions in the polarpersonaltrainer com web service consult the online help for polarpersonaltrainer com O The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonalt
15. 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 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 Polar Smart Coaching 45 ENGLISH noticeable improvements in stride length and if combined with some faster leg speed work such as short strides at best 5km pace noticeable improvements should be seen in overall speed as well Optional s3 stride sensor required Polar Running Index Running Index offers an easy way to monitor performance changes Performance how fast easily you run at a given pace is directly influenced by aerobic fitness NU msn and training economy how efficient your body is at running and Running Index is a measurement of this influence By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an effort or that your pace is faster at a given level of exertion The Running Index feature calculates such improvements Running Index also gives you daily information on your running
16. calculation Important Information 53 ENGLISH Polar WebSync Software and USB Cable System Requirements newer Operating system Microsoft Windows XP Vista 7 or Mac OS X 10 5 Intel or Internet connection Free USB port for the USB cable 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 Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Frequently Asked Questions Question Problem Answer Solution How can best catch satellite signals Wear the training computer with its face upwards on your wrist Keep your wrist stationary and raised above the level of your chest during the search Stand still and hold t
17. introduced to the training computer This is called pairing and only takes a few seconds Pairing ensures that your training computer receives signals from your sensor only and enables disturbance free training in a group Before entering an event or race make sure that you do the pairing at home This is to prevent interference due to the long range data transmission When pairing new sensor make sure you are not near 40 m 131 ft other similar sensors Pairing a New Heart Rate Sensor with the Training Computer If you have not paired your training computer with a heart rate sensor before pairing is performed automatically when you start a training session Wear the training computer and the heart rate sensor and start by pressing START Searching for new heart rate sensor is displayed The training computer searches for a heart rate sensor signal Heart rate sensor Found is displayed when the the training computer finds the signal Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other heart rate sensors 1 Go to Menu gt Settings gt Sport profiles gt Sport gt Heart rate sensor gt Search new and press START 2 The training computer starts searching for the sensor signal Searching For new heart rate sensor is displayed 3 Once the new sensor is identified Heart rate sensor Found is displayed Pairing is completed 4 Ifthe search is not successful Heart rate sensor not Found or Other heart rate sens
18. ocio ai a rana 52 Frequently Asked Questions NEEN 54 Limited International Polar Guarantee NEEN 57 UD 58 ENGLISH 1 INTRODUCTION Congratulations on the purchase of your Polar RC3 GPS training computer The training computer offers you an all in one system to guide you in your training polarpersonaltrainer com Y WebSync software USB cable Proy S e 7 Polar H3 heart rate sensor 3 Polar CS cadence sensorMW I N D 2 Polar 53 stride sensor 4 Polar CS speed sensor WI ND This user manual includes complete instructions to help you get the most out of your training computer The latest version of this user manual can be downloaded at www polar fi support For video tutorials go to http www polar fi en polar_community videos Key Features and Benefits Slim Integrated GPS RC3 GPS is all you need for tracking your speed distance and route The slim and lightweight training computer has a built in GPS and rechargeable battery Back to starting point This feature guides your way back to the starting point of your trip Training Benefit This feature helps you better understand the benefits of your training by giving instant textual feedback on your performance Web Training Diary Share your route and distance with others at polarpersonaltrainer com Running Index Monitor the efficiency of your run with this feature Running index is calculated automatically after every run based on heart rate and speed data
19. on In time mode press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On 40 New Accessory ENGLISH 1 In time mode press START and select Running as your sport profile Press START again and start running 2 At the starting point of a known lap distance press START minimum calibration distance is 400 meters 0 3 miles When you have run the whole lap distance press START 3 Then calibrate the sensor Press and hold LIGHT to go enter Quick menu Select Calibrate stride sensor 4 Select Set correct lap distance Fix the displayed lap distance with the distance you just ran and press START Calibrated to x xxx is displayed The sensor is now calibrated and ready for action Set correct distance Alternatively you can calibrate the stride sensor by fixing the whole distance gathered 1 In time mode press START and select Running as your sport profile Press START again and start running 2 Press and hold LIGHT to enter the Quick menu Select Calibrate stride sensor 3 Select Set correct distance Fix the displayed distance with the distance you just ran and press START Calibrated to x xxx is displayed The sensor is now calibrated and ready for action New Accessory 41 ENGLISH 11 POLAR SMART COACHING 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 percentage
20. pace Sie ae Soss ei Average speed P mini P 31 6 nzn Se Maximum P3507 minskm eee rl Maximum pace Maximum speed visible if the GPS function is on or s3 stride sensor CS speed sensor is in use _ Lap distance taei luzer taei dus Split distance visible if the GPS function is on or s3 stride sensor CS speed sensor is in use Let 1 seu Average cadence qs Maximum cadence AN Lar Joey Average cadence sul Maximum cadence 7 1011 _ Average cadence Maximum cadence visible if s3 stride sensor or CS cadence sensor is in use Let 1 CHN Average stride length cd a r KL J Average stride Length visible if s3 stride sensor is in use Delete Files The training file memory becomes full once either the maximum recording time or the maximum number of files is reached For more information on the limit values see Technical Specifications page 52 When the training file memory becomes full the oldest training file is overwritten by the most recent one To save the training file for a longer period of time transfer it to the Polar web service at www polarpersonaltrainer com For more information see polarpersonaltrainer com page 28 To delete a training file 1 Select MENU gt DATA gt Delete files gt Training file and press START Browse the files with the UP DOWN buttons and select the file you want to delete Press
21. rate sensor may be empty For further information see Batteries page 50 Check speed sensor is displayed Make sure the position and distance of the sensor to the magnet are appropriate If the message still appears you may have exceeded 3000 riding hours and the battery is empty Check cadence sensor is displayed Make sure the position and distance of the cadence sensor to the crank magnet are appropriate If the message still appears you may have exceeded 3000 riding hours and the battery is empty Check stride sensor is displayed Make sure the sensor is correctly positioned on your foot If the message still appears the battery may be empty See the user manual for Polar s3 stride sensor for instructions on changing the battery 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 51 e f the erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be experienc
22. searching for the stride sensor signal 3 Once the new stride sensor is identified Stride sensor Found is displayed Pairing is complete 4 Ifthe search is not successful Stride sensor not found or Other stride sensors interfering hove Further Try again YES 4 NO is displayed 5 Select YES to start the search again 6 Select NO to cancel the searching 7 To return to time mode press and hold the BACK button Calibrate the Polar s3 Stride Sensor Polar s3 stride sensor can be set on only for the Running sport profile Calibration of the stride sensor improves the accuracy of speed pace and distance measurements It is recommended that you calibrate the stride sensor before using it for the first time if there are significant changes in your running style or if the position of the stride sensor on the shoe is dramatically changed e g if you have new shoes or if you switch the sensor from your right shoe to your left one You can calibrate the stride sensor by running a known accurate distance or by setting the calibration factor manually The calibration should be done at the speed you normally run If you run at different speeds the calibration should be done at your average speed New Accessory 39 ENGLISH Calibration by Running Wizard O Before calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see New Accessory page 3
23. sensor has a user changeable battery To change the battery yourself please follow the instructions carefully as instructed in chapter Change the Heart Rate Sensor Battery The batteries for the CS speed sensor W I N D and CS cadence sensor W I N D cannot be replaced Polar has designed the sensors to be sealed in order to maximise mechanical longevity and reliability The sensors have long life batteries inside To purchase a new sensor contact your authorized Polar Service Center or retailer For battery information of the Polar s3 stride sensor consult the user manual for the product in question O Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be disposed of properly according to local regulations Change the Heart Rate Sensor Battery To change the battery of the 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 50 Important Information ENGLISH Polar Service Centers In the USA the sealing ring battery kits are also available at www shoppolar com When handling a new fully charged battery avoid clasp like contact i e simultaneously from both sides
24. 0 0 30 45 1 03 00 2 16 00 4 45 00 44 2300 0 29 00 0 59 30 2 09 00 4 30 00 46 2400 0 28 00 0 57 30 2 04 00 4 20 00 48 2500 0 26 45 0 55 00 1 59 00 4 10 00 50 2600 0 25 30 0 52 30 1 54 00 4 00 00 52 2700 0 24 15 0 50 00 1 49 00 3 50 00 54 2850 0 23 15 0 48 00 1 44 00 3 40 00 56 2950 0 22 15 0 46 00 1 40 00 3 32 00 58 3100 0 21 15 0 44 00 1 36 00 3 25 00 60 3200 0 20 30 0 42 30 1 33 00 3 18 00 62 3300 0 19 30 0 40 30 1 29 00 3 10 00 64 3400 0 19 00 0 39 30 1 26 00 3 05 00 66 3500 0 18 30 0 38 30 1 24 00 3 00 00 68 3650 0 17 45 0 37 00 1 21 00 2 55 00 70 3750 0 17 15 0 36 00 1 19 00 2 50 00 72 3900 0 16 30 0 34 30 1 16 00 2 45 00 74 4000 0 16 00 0 33 30 1 14 00 2 40 00 76 4100 0 15 30 0 32 30 1 12 00 2 35 00 78 4200 0 15 15 0 32 00 1 10 00 2 30 00 Polar Smart Coaching 47 ENGLISH 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
25. 12h month day year e Sex Select Male or Female e Activity level Select Low 0 1 h week Moderate 1 3 h4week High 3 5 hrweek or Top 5 h week 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 Your activity level is used in calculating your energy expenditure e Top 5 h week You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes e High 3 5 h4week You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per week or spend 3 5 hours per week in comparable physical activity e Moderate 1 3 h week You participate regularly in recreational sports e g you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity e Low 0 1 h week 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 e Maximum heart rate Set your maximum heart rate if you know your laboratory measured current maximum heart rate value Your age predicted maximum heart rate value 220 age is displayed as a default setting when you set this va
26. 3 stride sensor Indi i i W ss Aa is in use a Bike in use CYCLING A Bike muse ES Bikel Riding duration Riding duration 01 18 447 A tien x visible if training file sport is cycling gt Sport zones RUNNING A CYCLING A Time on each zone visible if heart rate sensor is in use BUNNING D craig Zone limits 00 09 31 Best Ea 15 12 4 Average lap 19 34 3 Zone limits Zone limits 1205133 27133 visible if ZoneOptimizer used and heart rate sensor is in use 3 132 150 KE 132 150 A LS A R Laps Automatic Laps number of the laps RUNNING A CYCLING A Laps Laps Best lap Average Lap To view detailed lap information select More details by pressing START The following LAP L Lider LAr L h s D Lap ting eos Lap tng oy information on LAP Split time Split time 1 A LAP 1 is 05 20 5 19 04 displayed Lap time Split time You can browse the laps with UP or DOWN To browse the following information on a certain lap press START After Training 25 ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED poor Lar 1 les an Av heart E rate vlt Haxinion rn LAP 1 GH Average heart Ss 138 64 Maximum Average heart rate Maximum heart rate d A a r Lap distance Split distance K heart pate heart Ses 4S GHZ 66 eee ene Average
27. 8 Make sure the stride sensor function in the training computer is on Press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On To calibrate a certain distance with a step by step guidance select 1 MENU gt Settings gt Sport profiles gt Running gt Stride sensor calibration gt By running Set distance is displayed 2 Adjust the distance how far you wish to run to calibrate the stride sensor minimum calibration distance is 400 meters 0 3 miles Press START Stand still until stride sensor is Found is displayed 3 Press OK START and run xx x km mi is displayed On the starting line press START and start your run by taking the first step with your sensor foot and run the preset distance at a steady pace 4 Press OK START after xx x km mi is displayed Stop exactly on the finish line of the preset distance stand still and press START O Once you reach the preset distance stop exactly on the finish line of the preset distance and stand still for calibration If you move before Calibrated to x xxx s displayed the calibration fails 5 When the calibration succeeds Calibrated to x xxx is displayed The new calibration factor is used Continue recording is displayed If you wish to continue the training session recording select Yes Otherwise select No 6 To cancel the calibration press BACK Calibration canceled is displayed Set Calibration Factor Manually The cal
28. POLAR LISTENS TO YOUR BODY POLAR y RC3 GPS MOTERA y KZ ST i User Manual ENGLISH CONTENTS 8 INTRODUCTION oo A A A A Geteeateees 4 2 THE ALL IN ONE TRAINING SYSTEM ANNER 5 Training Computer Parts araara a aa a aa iii diari dan s 5 Training Software di ia ci n 5 Available EE 6 Buttpp Fun deneke Eed SeNEN ENEE ENNER RENE NENNEN EEN EEN EEN KENNEN ENENEKENEEN E 6 Menu SUCIO ii ol 7 3 TRAINING COMPUTER BATTERY 2 cceceeceeeeceeeeceeeeeeee eens eens snes eaeeesaesesaeeeseeaeseeeeseeeesesaeenseees 8 Charging Your Training Computer ENNEN 8 Battery operating time ici NEEN REN E NA chaste chev EENG 8 Battery Status Indication ccoo iii rada LR cacas 9 Low battery Notifica a de e EEN 9 4 SETTING UP THE TRAINING COMPUTER unn 11 Base eekleg 11 Sp rt Profile Seti cuca dee aaa eE aaa aaea a eed toad a a oa shed evace aaa EE AAE ses 11 BT TN 12 Weari o the HeartRate Sensor accion till ria de iii 12 Starting a Training S SSION ns ees cia od ee ee Seier 12 Train with Polar ZoneOptimiZer ENEE 15 LEI 17 Button Functions During Training ENEE 21 Recordia Laa da 21 LOCK SPORE ZONE m a a l ale 21 Night ele EE 21 VIEW QUICK M CMU a a o idolo te aetna aoa 21 Pause Stop Training Recording NEEN 21 Back to Starting Pointu the tee ees ease ri 22 6 AFTER TRAINING iii gg gege ee 23 Traming TE EE 23 TAMING IT 24 Delete lesa ra EE ao E EE E add 26 Week SumMaries oi ccccecsciecices cveceeccctescacs
29. U gt Settings gt Watch settings e Alarm Set alarm repetition OFF Once Monday to Friday or Every day e Time Select Time 1 Time 2 or Time in use e Date Set date Date Format and Date separator e Week starting day Select Monday Saturday or Sunday e Watch face Select Time only Time and logo or Time and event visible if you have set an event in polarpersonaltrainer com and transfered the data to your training computer with the USB cable and WebSync software Quick Menu Some settings can be modified with a shortcut button You can enter Quick menu by pressing and holding LIGHT in time mode pre training mode or training mode Depending on which mode you enter the Quick menu from you will find different selections Time Mode In time mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press START To unlock buttons press and hold LIGHT again e Select alarm repetition Alarm gt OFF Once Monday to Friday or Every day e Select Time in use gt Time 1 or Time 2 Pre training mode To enter pre training mode press START in time mode In pre training mode press and hold LIGHT to enter Quick menu e Edit sport profile settings For more information see Sport Profile Settings page 29 e Edit heart rate settings For more information see Heart Rate Settings page 31 Training Mode In training mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press START To unlock buttons
30. adually adjusts to training intensity For instance when crossing from heart rate target zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate responds to training intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program accordingly Heart Rate Variability Heart rate varies with every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases during periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the OwnIndex and ZoneOptimizer features Polar ZoneOptimizer Polar ZoneOptimizer fea
31. ation before the shadow area and the first location after the shadow area in a straight line Polar RC3 GPS training computer measurement accuracy is 2 for distance and 2km h for speed When moving at low speeds below 3km h accuracy of this level can sometimes cause relatively big errors However with higher speeds the measurement is more accurate In order to improve the accuracy of the position calculation Polar RC3 GPS utilizes the Wide Area Augmentation System WAAS WAAS is an extremely accurate navigation system in North America It is widely used e g in aviation to enable precision approaches for airplanes WAAS Wide area Reference Stations which are located on the earth monitor and collect information on the GPS signals and send correction messages to the two Wide area Master Stations These two master stations then send the message forward to geostationary satellites which in turn send the correction signals to WAAS enabled GPS receivers like Polar RC3 GPS Low battery is displayed This notification is displayed when the training computer has enough charge for one hour of training with the GPS function on It is recommended to charge the training computer before starting a new training session For more information see Training Computer Battery page 8 Low battery 6PS switched off is displayed Recording stopped Battery Empty is displayed The training computer charge is too low for continuin
32. ccuracy GPS accuracy Sample rate Accuracy of heart rate monitor 52 Important Information 250 mAH Li Pol rechargeable battery The battery is not replaceable up to 12 hours in continuous use with the GPS function on 10 C to 50 C 14 F to 122 F PMMA lens with hard coating in top surface training computer body ABS GF TPU PC ABS GF TPU PC TPU ABS PC Aluminium Stainless steel Polyurethane TPU and stainless steel Better than 0 5 seconds day at 25 C 77 F temperature distance 2 speed 2km h 1 sample sec 1 or 1 bpm whichever larger Definition applies to stable conditions Heart rate measuring range Current speed display range Water resistance ENGLISH 15 240 bpm 0 36 km h or 0 22 5 mph when measuring speed with s3 stride sensor 0 127 km h or 0 79 mph when measuring speed with CS speed sensor 0 303 km h or 0 188 5 mph when measuring speed with GPS Water proof IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not immerse the training computer in water Using the training computer in excessive rainfall may cause interference on GPS reception Training computer limit values Maximum number of files Maximum time recorded to one file Maximum time recorded to files with different sensor combinations 99 99 h 59 min 59 s Heart rate 253 h Heart rate stride sensor 52 h Heart rate GPS 31h Heart rate CS sp
33. connector into the USB port in the training computer and the USB connector into the computer USB port 4 WebSync software starts automatically and the welcome window opens you can also double click the WebSync icon on your task bar menu bar to start Websync If you want to transfer training data select Synchronize If you want to connect to your training computer to modify settings and to transfer them to the training computer select Training Computer For more information on transfering data and modifying training computer settings see WebSync Help https www polarpersonaltrainer com help websync2 en Polar_WebSync_2 x_Help_EN htm 28 polarpersonaltrainer com ENGLISH 8 SETTINGS Sport Profile Settings Adjust the settings for the sport profiles to suit your training needs in MENU gt Settings gt Sport Profiles You can for example activate the sensors you want to use in different sports When you start a training session using the sport profile the training computer detects the needed sensors automatically There are four sport profiles shown in the pre training mode by default Running Cycling Bike 1 Other sport 1 and Other sport 2 The fifth sport profile Cycling Bike 2 is not show in the pre training mode by default You can set Cycling Bike 2 to be shown in the pre training mode in Cycling Settings O The heart rate sensor is on by default in every sport and the training computer automatically starts searching
34. d 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 Wearing the Heart Rate Sensor page 12 Enter User Information Select MENU gt Settings gt User information To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in User settings Performing the Test Select MENU gt Fitness test gt Start test The test starts once the training computer detects your heart rate 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 32 If your training computer does not receive your heart rate at the beginning or during the test the test fails and Test failed Check heart rate sensor is displayed Check that the heart rate sensor electrodes are wet and that the strap is snug enough and start the test again When the test is over you hear two beeps OwnIndex is displayed with a numerical value and level Polar Fitness Test 35 ENGLISH evaluation For further information on evaluations see Fitness Level Classes Update to VO max e Select Yes to save the Ownlndex va
35. e press and hold START If for example you are running with a heart rate of 130 bpm which is Sport zone 3 75 of your maximum heart rate and matches sport zone 3 you can locked press and hold START to lock your heart rate into this zone Sport zone3 Lockedis displayed ZONE Ponten AN An alarm sounds if you are below or above the sport zone Unlock the sport zone by E pressing and holding START again Sport zone3 Unlocked is displayed a 00 01 us beikHE R Night Mode There is a night mode function in the training computer Press the LIGHT button once during pre training mode training recording mode or pause mode The backlight will be activated every time you press any of the buttons The display will also light up if a message for example Check heart rate sensor is displayed Night mode will be switched off when you finish the training recording View Quick Menu Press and hold LIGHT QUICK MENU is displayed You can change certain settings without pausing the training recording For further information see Quick Menu page 33 Pause Stop Training Recording To pause training recording press BACK once To continue training recording press START 2 To stop recording completely press BACK twice The following summary of your training information is displayed e Textual feedback for example Steady state training is displayed if you trained at least a total of 10 minutes in the sport zones See the feedback
36. e RC3 GPS also shows direction coordinates and the direct distance beeline between you and the starting point When you reach the starting point Starting point reached is displayed BACK TO START 4 Starting point reached a r O Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out O This feature uses the GPS function Set GPS function on in Sport Profile Settings page 29 22 Training 6 AFTER TRAINING Training Benefit ENGLISH The Training Benefit feature helps you better understand the effectiveness of your training This feature requires the use of the heart rate sensor After each training session you get textual feedback on your performance providing that you have trained at least a total of 10 minutes in the sport zones The feedback is based on training time distribution on sport zones calorie expenditure and duration In Training Files you get the feedback in more detail The descriptions of different training benefit options are listed in the table below O Transfer your training data to the www polarpersonaltrainer com web service to see the benefits of the training with more physiological approach Feedback Training benefit Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient This session also increased your resistance to fatigue Maximum t
37. e distance Duration o Total duration of the training session so far Heart rate Your current heart rate Training 19 ENGLISH Symbols on the display Explanation Lap distance A Lar Manual lap distance Lap time LAP 23 Manual lap number and lap time Speed Pace Current pace min km or min mi or current speed km h or mph E This symbol is displayed when the GPS function is on The amount of bars above the letter G indicates the GPS signal strength 3 This symbol is displayed when the s3 stride sensor is in use d i This symbol is displayed when the CS speed sensor W I N D is in use You can select the speed view in sport profile settings See Sport Profile Settings page 11 for instructions ZonePointer Lele l l 4s Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate Time in Zone MEN Time spent in the target zone Time of day 20 Training ENGLISH Button Functions During Training Record a Lap A Press START to record a lap The display will show if Lap number VM Average heart rate of the lap E Lap time e A If a speed sensor is activated the following will also appear ce Lap number Z i E Average speed pace of the lap E d Lap distance SZ Lock a Sport Zone You can lock unlock your heart rate to the current sport zone To lock unlock the sport zon
38. e g sex age height and weight Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets Training Load feature helps you to control total workload optimize your training and monitor your performance development The feature makes different kinds of training sessions comparable with each other and helps you to find the perfect balance between rest and training For more information on Training load see polarpersonaltrainer com Help 48 Polar Smart Coaching ENGLISH 12 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 fulfil guarantee obligations and enjoy this product for many years to come Training computer Keep your training computer clean Use a damp paper towel to wipe dirt from the training computer To maintain the water resistance do not wash the training computer with a pressure washer Do not immerse the training computer in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals After each time of using the USB port of the training computer check visually that there is no hair dust or other dirt on the sealing surface area of the lid back case Gently wipe to remove any dirt Do not use any sharp tools or equipment
39. e sensor gt Search new and press START 2 Press OK START to start test drive is displayed 3 Press START and Searching new cadence sensor is displayed The training computer starts searching for the cadence sensor signal Rotate the wheel a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated 4 Once the new cadence sensor is identified Cadence sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Cadence sensor not found or Other cadence sensors interfering Move Further Try again YES NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 8 To return to time mode press and hold the BACK button Pairing a New Stride Sensor with the Training Computer Make sure the stride sensor has been correctly attached to your shoe For more information on setting up the stride sensor refer to the user manual of the stride sensor or to the video tutorial at http www polar fi en polar_community videos You can only pair one stride sensor to the training computer at a time If you pair a new sensor the new sensor always replaces the previous one you had paired The stride sensor can only be paired to the Running sport profile Go to MENU gt Settings gt Sport profiles gt Running gt Stride sensor gt Search new and press START 2 Searching for new stride sensor is displayed The training computer starts
40. e settings ooocoococcoconccocononcrononnoo 29 A A E E be AE E T EA 42 Start training ia Laien e 12 Stop recordings da A 21 Stride length ees E 45 Stride sensor pairing ooooococccoccnccononoronononnrononnoo 39 A EE E SE 33 CIR EE 48 UCI dE BEE 28 User information settings 32 ENGLISH Using a NEW accessory 0c ccc cc cece cece ee eeeeeeeeeeeeee 38 Watch face AE h i eet AE ba Edgar 33 Watch Settings ocioteca 33 Water resistance 54 Week summaries 21 LO ees 21 A A A GEN 15 43 Index 59
41. e training computer in a horizontal position in front of you and away from your chest see the image below Keep your arm stationary and raised above the level of your chest during the search O Do not move your arm during the search Keep still Stand still and hold the position until the training computer has found the satellite signals an alarm sounds and a check mark appears on the arm of the figure once the signal is found In good conditions finding the satellite signals for the first time typically takes 30 60 seconds Ed Running The check mark indicates that the signal is found In this image the training computer has found the heart rate sensor signal and the GPS signal The training computer determines your location and marks the location as your starting point O The Back to Starting Point page 22 feature requires accurate starting point information in order to function properly If the training computer does not find a sensor signal the display shows a triangle with an exclamation mark 5 Start recording the training session Once the training computer has found all the signals press START Recording started is displayed and you can start training During training recording you can change the training view by browsing with UP DOWN To change settings without stopping the training recording press and hold LIGHT to enter QUICK MENU For more information see Quick Menu page 33 O Before you
42. eart rate sensor is displayed The training computer searches for the heart rate sensor signal Heart rate A K rel 2 Heart rate sensor Found is displayed when the training computer finds the signal If the training computer cannot find the heart rate sensor make sure the heart rate sensor strap has not loosened and the electrodes of the heart rate sensor are wet 3 Select the sport profile ES I 1 Select the sport profile you want to use by browsing with UP DOWN Running f guek menu eet 2 To change the sport profile settings or heart rate settings before the DS training recording is started in pre training mode press and hold stos LIGHT to enter QUICK MENU To return to the pretraining mode press SS BACK For sport profile settings see Sport Profile Settings page 29 4 The training computer searches the GPS satellite signals sensor signals wm ep 1 If you have activated the GPS function and or an optional sensor in k this sport profile the training computer will automatically start Runsaat i searching for the signals O Stay in the pre training mode until the training computer has found the signals Training 13 ENGLISH 4 The training computer searches the GPS satellite signals sensor signals 2 To catch the GPS satellite signals go outdoors and away from tall buildings and trees Wear the training computer with the face upwards on your wrist Keep th
43. ect No and Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection Bike Settings To view or modify bike settings select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 gt Bike 1 settings Bike 2 settings e Speed sensor Select OFF or Search new If you have already paired one speed sensor the option On is also visible e Wheel size Set the wheel size to xxxx mm For more information on measuring the wheel size see Measuring Wheel Size e Cadence sensor Select OFF or Search new If you have already paired one cadence sensor the option On is also visible e Autostart Set OFF or On If you select On Activate speed sensor YES NO is displayed Select YES and Autostart on is displayed If you have not paired a speed sensor with your training computer Speed sensor for bike required is displayed and the training computer returns to Bike 1 settings Bike 2 settings If you select NO Activation canceled is displayed O All new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor to the training computer see New Accessory
44. ed HR max is used to express training intensity Determining Maximum Heart Rate Your HR max can be determined in several ways e The most accurate way is to have your HR max Clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or an exercise physiologist e You can also determine your HR max by taking a field test together with a training partner e HRmax can also be estimated by using the commonly used formula 220 age although research shows that this method is not very accurate especially for older persons or those who have been fit for many years If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max yourself Having a training buddy with you during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 15 minutes on a flat surface building up to your usual training pace 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 va
45. ed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accumulator collection for batteries and accumulators DH Important Information 57 ENGLISH This marking shows that the product is protected against electric shocks Polar Electro Oy is a ISO 9001 2008 certified company O 2012 Polar Electro Oy Fl 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are
46. ed sensor is displayed The training computer starts searching for the speed sensor signal Rotate the wheel a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated 4 Once the new speed sensor is identified Speed sensor Found is displayed Pairing is complete 5 If the search is not successful Speed sensor not found or Other speed sensors interfering Hove further Try again YES NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 38 New Accessory ENGLISH 8 To return to time mode press and hold the BACK button Pairing a New Cadence Sensor with the Training Computer Make sure the cadence sensor has been correctly installed For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the video tutorial at http www polar fi en polar_community videos You can have two bikes on the training computer Each bike has to have the sensors separately taught You can only teach one cadence sensor to one bike If you have two bikes both of them can use the same cadence sensor Or they can have their own set of sensors When you pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Go to MENU gt Settings gt Sport profiles gt Cycling Bike 1 Cycling Bike 2 gt Bike 1 settings Bike 2 settings gt Cadenc
47. eed sensor 63 h Heart rate CS cadence sensor 139 h Heart rate stride sensor GPS 28 h Heart rate GPS CS speed sensor 31h Heart rate GPS CS cadence sensor 28 h Heart rate CS speed sensor CS cadence 52h sensor Heart rate GPS CS speed sensor CS 28h cadence sensor Stride sensor 63h Stride sensor GPS 31h GPS 35h GPS CS speed sensor 35h GPS CS cadence sensor 31h GPS CS speed sensor CS cadence sensor 31h CS speed sensor 79h CS cadence sensor 253h CS speed sensor CS cadence sensor 63h The training computer stores the data in one second intervals Maximum number of laps recorded in one training session Maximum number of automatic laps recorded in one training session Total distance Total duration Total calories Total training files count Heart rate sensor Battery life 1600 h Battery type CR2025 Battery sealing ring Operating temperature Connector material ABS Strap material Water resistance 99 99 99999 99 km 99999 99 mi 9999 h 59 min 59 s 999 999 kcal 65535 O ring 20 0 x 0 90 Material Silicone 10 C to 50 C 14 F to 122 F 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester 30 m Suitable for bathing and swimming The Polar H3 heart rate sensor does not measure heart rate in water The Polar RC3 GPS training computer applies the following patented technologies among others e OwnlIndex technology for fitness test e OwnCal personal calorie
48. ensor Clean the sensors with a mild soap and water solution and rinse them with clean water To maintain the water resistance do not wash the sensors with a pressure washer Do not immerse the CS speed sensor CS cadence sensor or s3 stride sensor in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the sensors as these may damage the sensor units Storing Important Information 49 ENGLISH 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 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 It is recommended to store the training computer partially or fully charged The battery slowly loses its charge when it is stored If you are going to store the training computer for several months it is recommended to recharge it after a few months This will prolong the battery lifetime Dry and store the strap and the connector separately to maximize the heart rate sensor battery lifetime Keep the heart rate sensor in a cool and dry place To prevent snap oxidation do not store the heart rate sensor wet in non breathing material such as a sports bag Do not expose the heart rate sensor to direct sunlight for extended periods Service During t
49. etececeucdeuacerdvediecsstectecsetvccecsdveedcvierssieccstectscusdveteesdiedies 27 Reset Week SuMMAanleSriiijuc sare kee e eg assar ia rd 27 Totals SinGe XX XX EE 27 Reset Totals eene ed A A ine dE A ine 27 7 POLARPERSONALTRAINER COM incsiccscsscicersscececsstsecscateetcscesstescatsacsiacsssaveseaiset vesestescuneatucassseacdses 28 GET AN Ur 29 Sport Profle Settinos ct dc 29 AS AA AEP A A Een 29 Cycling Settings A AAA ha eee in A A 29 Other Sport Setting Sae EE EE 31 Heart Rate Settings 23 2 Sean fae e he ced NEE SES fay de ERR RRE iia 31 User Information Settings e ENEE ENNEN ENER SEO ive dade SNE NENNEN dE ode E siete cent 32 Maximum Heart Rate HRMaX 0eud ie dosti cacadaaladekacwecttaehoetnegel a sage 32 LETAN re E tot AEN ee Gate A A Eeleren eet ti er ER EE TC 32 Watch Settings colocada ida crol tii ia nda 33 QUICK MOM ceeiedesccceccscextiedankcuvessuvevsacsscundeczesvwsedieue eesuuetusdesslenvecesse esssanekusantehvecssceewvesaereurteas 33 me Moda a a ias 33 ENGLISH Prestramine Mode a tdi al a 33 Training Mode si a a dde Nia 33 9 POLAR FITNESS TES T ana AS Eege AR oa cee ee 35 Before the Medina A A A evi A a Ed EEN 35 A A a EE 35 O etc Eege Sieste 36 1O NEW ACCESSORY ii cccseccsssenscctssssvcccsaccccvcccsviccssccvecescacctcescseveedchssrticassewevescdtoedvseseetedstearsecsiacs 38 Pairing a New Sensor with the Training Computer 38 Pairing a New Heart Rate Sensor with the Training Computer 38 Pairing a
50. for the heart rate sensor signal once you press START in time mode If you bought a set which does not include a heart rate sensor turn it off in MENU gt Settings gt Sport Profiles gt Sport gt Heart rate sensor gt OFF Running Settings To view or modify sport profile settings for running select MENU gt Settings gt Sport profiles gt Running e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e 6PS Select On or OFF e Stride sensor Select OFF or Search new If you have already paired one stride sensor the option On is also visible e Stride sensor calibration Select Calibrate gt By running or Set factor For more information on calibration see Calibrate the Polar s3 Stride Sensor page 39 O Stride sensor calibration is visible only if the stride sensor has been set on previously e Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit select Miles per hour or Minutes per mile e Automatic Lap Select On or OFF If you set the automatic lap On Set automatic Lap distance is displayed Set the distance in kilometers or miles e Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Select No and Sport not shown in pre training mode is displayed e Training view numbering Select
51. for cleaning which could cause scratches to the plastic parts DO e S O Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not immerse the training computer in water Using the training computer in excessive rainfall may cause interference on GPS reception Operating temperatures are 10 C to 50 C 14 F to 122 F If you use the RC3 GPS unit in extreme conditions high humidity and big temperature changes some water might condensate inside the unit This does not damage the unit and water will evaporate after a while If you want to speed up the evaporation open the USB lid to ventilate the unit Please remember to close the USB lid properly afterwards to secure waterproofness Heart rate sensor 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 O Check the washing instructions on the label of the strap CS speed sensor CS cadence sensor and s3 stride s
52. g the recording of the training session with the GPS function on The training computer sounds and backlight are automatically deactivated and the training computer switches the GPS function off You can still use Available Accessories page 6 and carry out the training session A new training recording cannot be started before charging the training computer For more information see Training Computer Battery page 8 The charge is critically low The training computer stops recording the training session and saves the training data and then goes to sleep mode Charge the training computer For more information see Training Computer Battery page 8 The training computer display is blank The training computer battery is empty and it has gone to sleep mode Charge the training computer If the battery is totally drained it may take a while for the charging animation to appear on the display For more information on charging the battery see Training Computer Battery page 8 Important Information 55 ENGLISH Check heart rate sensor is displayed e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the electrodes of the heart rate sensor are wet e Make sure the electrodes of the heart rate sensor are clean and undamaged If you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart
53. hat the recommended sport zones can be slightly off This is because your body is likely to still be recovering from previous training and heart rate variability which ZoneOptimizer uses returns to normal state slower than heart rate Training Views You can view different training views by pressing UP or DOWN The number of the training view appears for a few seconds The information displayed varies depending on the sensors you have installed which features are set on and what kind of sport you are performing The below tables present available training views for some different sensor combinations In these examples the training information is shown on three rows You can set the training information to be shown on two or three rows in MENU gt Settings gt Sport profiles gt Sport gt Training view Heart rate sensor HEART RATE Heart rate sensor GPS function on HEART RATE Heart rate sensor s3 stride sensor HEART RATE HEART RATE Heart rate z lde Heart rate Heart rate es 018 Lap time Speed Pace Speed Pace Duration Distance Distance p ZONEPOINTER SPEED PACE SPEED PACE 19 Pel ZonePointer Ae wel Speed Pace de wel Speed Pace Ber SE O28 01284 Time in Zone Distance Distance Duration Duration Duration CALORIES ZONEPOINTER ZONEPOINTER 7 12 09 45 Leys Calories a 00 08 ZonePointer 20008 ZonePointer lt OOB45 Ber SE
54. he position until the training computer has found the satellite signals See Starting a Training Session page 12 for more information How do ensure a good GPS signal reception in RC3 GPS The best GPS signal reception can be reached when training in an open area where there are no obstructions for the satellite signals Due to the nature of the GPS signal for example hills tall buildings and trees may block the satellite signal Rain fog and snow may also affect the signal quality Wear the training computer with its face upwards on your wrist The training computer does not find or it takes long time to find the satellite signals Something in your surroundings may be blocking GPS satellite signal reception e g underpasses tall buildings terrain or forested areas Go outdoors and away from tall buildings and trees In good conditions acquiring satellite signals for the first time typically takes 30 60 seconds Note that the GPS reception does not work indoors 54 Important Information ENGLISH The speed or distance readings are incorrect or irregular What is the measurement accuracy of Polar RC3 GPS Something in your surroundings may be blocking GPS satellite signal reception e g underpasses tall buildings terrain or forested areas If the training computer cannot locate the satellite signals it will not be able to calculate its location Distance is measured between the last loc
55. he two year guarantee warranty period we recommend that you have service 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 For contact information and all Polar Service Center addresses visit www polar fi support and country specific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs O The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and newsletter registration Batteries The Polar RC3 GPS training computer has an internal rechargable battery Rechargeable batteries have a limited number of charge cycles You can charge and discharge the battery over 300 times before a notable decrease in its capacity The number of charge cycles also varies according to use and operating conditions At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing separate collection of electronic devices Do not dispose of this product as unsorted municipal waste The Polar H3 heart rate
56. ibration 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 range of the calibration factor during manual calibration is 0 500 1 500 If you define the calibration factor below or above these values calibration fails To calibrate the stride sensor manually before training select 1 Settings gt Sport profiles gt Running gt Stride sensor gt Set Factor 2 Adjust the factor Calibareted to x xx is displayed The calibration factor can also be set during training when the stride sensor is in use Press and hold LIGHT to enter the Quick menu and then select Calibrate stride sensor gt Set factor Calibareted to x xx is displayed and you can continue running Calibrate Sensor by Running a Known Distance on the fly calibration O Before calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see New Accessory page 38 Set correct lap distance You can calibrate the sensor at any phase of your training with lap distance correction provided you are not training with distance based targets Just run a known distance preferably more than 1000 meters 0 62 miles Make sure the stride sensor function in the training computer is
57. if the battery was low Charging the battery fully takes up to one hour and a half 4 When the training computer is fully charged Charging complete is displayed Disconnect the cable When you plug the micro USB connector into the USB port of the training computer be careful not to scratch the sealing surfaces of the back case If sealing surface has deep scratches it will cause loss of IPx7 grade waterproof level After each time of using the USB port of the training computer check visually that there is no hair dust or other dirt on the sealing surface area of the lid back case Gently wipe to remove any dirt Do not use any sharp tools or equipment for cleaning which could cause which can cause scratches to the plastic parts Battery operating time In continuous use When recording a training When only time view is used session on average 1h day 7 days week with the GPS function ON with the GPS function ON 4 months up to 12 hours 11 days with the GPS function OFF with the GPS function OFF up to 1700 hours 120 days Battery operating time depends on many factors such as the temperature of the environment in which you use your training computer the features you select and use and battery aging The operating time is significantly reduced in temperatures well below freezing Wearing the training computer under your overcoat helps to keep it warmer and to increase the operating time 8 Training Com
58. in more detail in Training Files For more information see After Training page 23 e Duration and Calories e Average heart rate and Maximum heart rate e Sport zones Time in each zone e Average pace and Maximum pace or Average speed and Maximum speed visible if the GPS function is on or s3 stride sensor CS speed sensor is in use Training 21 ENGLISH e Distance visible if the GPS function is on or s3 stride sensor CS speed sensor is in use and Running Index visible if the GPS function is on or s3 stride sensor is in use 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 49 Back to Starting Point The Back to starting point feature guides your way back to the starting point When the training computer finds the GPS satellite signals in the beginning of the training session your location is saved as a starting point When it is time to return to your starting point do the following a e Browse to the BACK TO START view 1 d TA e Keep the RC3 GPS in a horizontal position in front VK of you POLAR logo facing forward e Keep moving in order for the RC3 GPS to determine which direction you are going An arrow will point in the direction of your starting point e To get back to the starting point always turn in the direction of the arrow e Th
59. ing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless e A cardiac event may have altered your ECG waveform In this case consult your doctor The speed distance or cadence readings are irregular Temporary electromagnetic interference in your current surroundings can cause irregular readings WLAN base stations may cause interference To avoid erratic reading or misbehaviors move away from possible sources of disturbance do not know where am in the menu Press and hold BACK until the time of day is displayed 56 Important Information ENGLISH There are no reactions to any buttons Reset the training computer by pressing UP DOWN BACK and LIGHT buttons simultaneously for two seconds until the display fills with digits Press any button and set the time and date All other settings are saved Limited International Polar Guarantee e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract e This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc
60. ion Duration ZONEPOINTER P ZONEPOINTER ZONEPOINTER EL ZER EL ZE f EL ZE a 0008 ZonePointer a 0008 ZonePointer 2 00 08 ZonePointer Ber SE Ber SE Ber SE A 77 Time in Zone Time in Zone Time in Zone Duration Duration Duration LAP 01 TIME Seegen HEART RATE LAP 01 TIME Lap time 8 Bd Heart rate Lap time 3100617 Heart rate Calories Heart rate Lap distance Time of day Lap distance poor AVERAGE SPORT ZONES z AVERAGE AVERAGE SEKR SDEED PACE SPORT ZOMES D AVERAGE RER SPEED PACE 3 el Time in each E EEN 10105 Average zone 1010 Average speed pace speed pace Calories Calories Time of day Time of day 18 Training ENGLISH Heart rate sensor CS speed sensor W I N D Heart rate sensor CS cadence sensor W I N D Heart rate sensor CS cadence sensor W I N D GPS function on A SPORT ZONES 5 00 00 ce p Time in each 00 1201 a 1 00 03 ce e zone CADENCE CADENCE Cadence Speed Pace Heart rate SPORT ZONES Time on each zone BACK TO START A ie BR BACK TO START An arrow points the direction of your starting point For more information see Back to Starting Point page 22 Symbols on the display Explanation Cadence gt Speed at which you turn the cranks of your bicycle Calories od The expended calories so far The cumulation of calories starts when your heart rate is displayed Distance AE Lem Cumulativ
61. lking slowly Because at this stage there is still a lot of heart rate variability it s easy to detect daily changes The alarm will sound when the first part of the determination is finished Phase 2 Warming up heart rate rises slowly and heart rate variability decreases j Stay 1 43 min at 100 130 bpm e 116 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 During this phase heart rate variability starts decreasing and the body prepares for higher intensities The alarm will sound when the second part of the ZoneOptimizer determination is finished O The ZoneOptimizer determination may already finish here if the heart rate variation limit is reached Phase 3 Heart rate variability levels off k Stay above 130 bpm for 0 57 min e In Sport zones optimized Heart rate zones on higher level D 16 Training Gradually increase your heart rate above 130 bpm or 75 of your HRmax and keep it there This is the training phase where heart rate variability starts being at a very low level or it can almost disappear All heart rate zone limits are adjusted when your heart rate variation disappears The duration of the last phase is 6 minutes at maximum and you need to be above 130 bpm minimum of 30 second
62. lmost disappear All heart rate zone limits are adjusted when your heart rate variation disappears Heart rate variation usually disappears at around 130 beats per minute or higher ZoneOptimizer guidance normally uses absolute figures 70 100 130 beats per minute but the two uppermost figures change if personal HR max is very low The second phase upper limit which is normally 130 beats per minute is limited not to exceed 75 of HRmay This is done automatically without actions from you ZoneOptimizer allows different durations of Phasel preparing for training session heart rate in between 70 100 beats per minute and Phase2 warming up heart rate in between 100 130 beats per minute The recommended minimum durations to get the limits successfully determined are 2 minutes at Phasel 2 minutes at Phase2 and half a minute or six minutes at maximum in Phase3 ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause heart rate variability based ZoneOptimizer determination to fail or give lower intensity 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 44 Polar Smart Coaching ENGLISH physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary according to the type of sport perform
63. lue Step 4 Run back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Run up the hill steps once again at a pace that you can only hold for 1 minute Try to run halfway up the hills steps Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 10 minutes Running Cadence and Stride Length Cadence is the number of times the foot with the stride sensor hits the ground per minute Stride length is the average length of one step That is the distance between your right and left foot contacting the ground Running speed 2 stride length cadence There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases Yet one of the most common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels most comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride You should also work on maximizing cadence efficiency Cadence does not progress easily but if properly trained you will
64. lue for the first time For more information see Maximum Heart Rate HRmax e Ownlndex VO gt Set your OwnIndex VO gt ppax value For more information see OwnIndex Maximum Heart Rate HR HR max is Used to estimate energy expenditure Has is the highest number of heartbeats per minute during maximum physical exertion HR pax is also useful when determining training intensity The most accurate method for determining your individual HR max is to perform a maximal exercise stress test in a laboratory Ownlndex Polar OwnIndex the result of Polar Fitness Test page 35 predicts your maximal oxygen uptake VO max OwnIndex usually ranges from 20 to 95 and is comparable to VO ax commonly used to evaluate aerobic fitness Your long term level of physical activity heart rate heart rate variability at rest gender age height and body weight all influence OwnIndex The higher the OwnIndex value is the better your aerobic fitness is General Settings To view and change your general settings select MENU gt Settings gt General settings e Sounds Select On or OFF e Button lock Select either Manual Lock or Automatic lock 32 Settings ENGLISH e Units Select Metric units kg ml or Imperial units lbs Ft e Language Select Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with START Watch Settings To view and change your Watch settings select MEN
65. lue to your user settings and Ownlndex results menu e Select No only if you know your laboratory measured NU us value and if it differs more than one fitness level class from the OwnIndex result Your OwnIndex value is saved only to the Dwnindex results menu For further information on fitness trend see OwnIndex results You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds O After saving the Ownindex value it will be used for calculating calorie consumption After the Test Fitness Level Classes Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 lt 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 41 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 40 44 lt 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21
66. m to account for your weight on the bike to get your wheel circumference Enter this value in the training computer Other Sport Settings To view or modify sport profile settings for other sport select MENU gt Settings gt Sport profiles gt Other sport 1 Other sport 2 e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e 6PS Select On or OFF e Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit select Miles per hour or Minutes per mile e Automatic Lap Set On or OFF If you set the automatic lap On Set automatic lap distance is displayed Set the distance in kilometers or miles e Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Select No and Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All 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 Ne
67. nd aerobic capacity The test is performed at rest The test result is a value called OwnIndex OwnIndex is comparable to maximal oxygen uptake VO2max which is a commonly used aerobic capacity measure For more information see Polar Fitness Test page 35 The All in one Training System 7 ENGLISH 3 TRAINING COMPUTER BATTERY Charging Your Training Computer The Polar RC3 GPS training computer has an internal rechargable battery Use the USB cable included in the product set to charge the training computer via the USB connector on your computer If you want to plug the USB connector to a wall outlet use a USB power adapter not included in the product set Plug the micro USB connector into the USB port of the training computer Plug the USB connector into the computer USB port It is recommended not to use USB hubs because a USB hub may not supply enough power for the training computer Use a USB 2 0 compliant USB A to micro B cable included in the set package If you charge from a USB hub for example the charging time might be prolonged 3 The charging animation appears on the display When you plug in the training computer for the first time Windows searches for drivers automatically Wait for the driver search to complete it takes about one minute Alternatively you can skip the search The charging animation data transfer is disabled during the search The battery will be 70 80 full after one hour of charging
68. 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 Aerobic power is enhanced in heart rate zone 3 The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles 42 Polar Smart Coaching ENGLISH 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 gr
69. nt Information 51 ENGLISH Minimizing Risks When Training Training may include some risk Before beginning a regular training program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you have symptoms of any disease e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or excessive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note If you are using a pacemaker you can use Polar training computers In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interfe
70. ors interfering Move Further Try again YES 4 NO is displayed 5 Select YES to start the search again 6 Select NO to cancel the searching 7 To return to time mode press and hold the BACK button Only one heart rate sensor can be paired with your training computer at a time However the training computer remembers the last three pairings If the most recently paired heart rate sensor is not available but the previous is the training computer receives the heart rate signal from the previous sensor Pairing a New Speed Sensor with the Training Computer Make sure the speed sensor has been correctly installed For more information on installing the speed sensor refer to the user manual of the speed sensor or for video tutorial at http www polar fi en polar_community videos You can have two bikes on the training computer Each bike has to have the sensors separately taught You can only teach one speed sensor to one bike If you have two bikes both of them can use the same speed sensor Or they can have their own set of sensors When you pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Go to MENU gt Settings gt Sport profiles gt Cycling Bike 1 Cycling Bike 2 gt Bike 1 settings Bike 2 settings gt Speed sensor gt Search new and press START 2 Press OK START to start test drive is displayed 3 Press START and Searching for new spe
71. 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 GPS function is on s3 stride sensor is in use and when the following requirements apply e speed should be 6 km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be at least 40 of your HRR heart rate reserve Heart rate reserve is the difference between maximum heart rate HR ax and resting heart rate HRyect Example A person with HR max190 bpm and HR et 60 bpm 40 190 60 60 112 bpm heart rate should be at least 112 bpm For a precise exercise heart rate you need your exact HR nay and HR es When using estimated HRmax exercise heart rate values are always estimates Make sure that the stride sensor is calibrated Calculation begins when you start recording the session During the session you may stop once at traffic lights for example without interrupting the calculation In the end your training computer displays a Running Index value and stores the
72. puter Battery ENGLISH O You can increase the battery operating time significantly by using Available Accessories page 6 instead of the GPS function for measuring speed and distance when you do not need route information Battery Status Indication The battery icon in the upper right hand corner of the display shows the battery charging status and approximately how much charge is left in the battery Battery icon ooeeee i Charge left 80 100 60 80 40 60 20 40 8 20 The training computer has enough charge for one hour of training with the GPS function on The remaining charge in the battery icon is blinking The training computer charge is too low for recording a new training session with the GPS function on At this point the training computer switches the GPS function off The training computer sounds and backlight are also automatically deactivated A new training recording cannot be started before charging the training computer Low battery notifications When the charge is getting low the training computer notifies you with a message and an alarm Low battery notification Battery low d wom N c mme GPS off Battery status Battery low This notification is displayed when the training computer has enough charge for one hour of training with the GPS function on Battery low PPS off This notification is only displayed in training mode The
73. puter by pressing START Select Language is displayed You can select from Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with START Please enter basic settings is displayed Press START and adjust the following data 1 Time Select 12h or 24h With 12h select AM or PM Enter the local time 2 Date Enter current date 3 Units Select metric kgcm or imperial D units 4 Weight Enter your weight 5 Height Enter your height In LB FT format first enter feet then inches 6 Date of birth Enter your date of birth 7 Sex Select Male or Female 8 Settings OK is displayed To change your settings press BACK until you return to the desired setting To accept the settings press START and the training computer goes to the time mode O It is important that you are precise with the Basic Settings especially when setting your weight height date of birth and sex as they have an impact on the accuracy of the measuring values such as the heart rate limits and calorie expenditure Sport Profile Settings The Sport Profile feature helps you start your training session with ease The training computer provides five sport profiles one for running two for cycling and two for other sports Adjust the settings for the sport profiles to suit your training needs in MENU gt Settings gt Sport Profiles You can for example activate the sensors you want to use in the spo
74. rainer com Polar discussion forum and Newsletter registration The All in one Training System 5 ENGLISH Available Accessories With the help of Polar accessories you can enhance your training experience and achieve a more complete understanding of your performance Comfortable heart rate sensor Polar H3 detects your heart rate accurately from the sn heart s electrical signals and sends the data to the training computer in real time The heart rate sensor consists of a connector and a strap O If you bought a set which does not include a heart rate sensor turn it off in settings for the Sport Profiles For instructions see Sport Profile Settings page 29 Optional Polar s3 stride sensor helps you to improve your running technique lt wirelessly measures speed pace distance running cadence running index and stride length whether you train indoors or out Optional Polar CS cadence sensor W I N D wirelessly measures cycling cadence i e your real time and average pedaling rate as revolutions per minute Optional Polar CS speed sensor W I N D wirelessly measures cycling distance and your real time average and maximum speeds paces Data from all compatible sensors is sent wirelessly to the training computer over the 2 4 GHz W I N D technology proprietary to Polar This eliminates interference during training Button Functions The training computer has five buttons that have different functionalitie
75. raining That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training What a session You improved your speed and efficiency This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer Tempo amp Maximum training What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer This session also developed your speed and efficiency Tempo training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Tempo training Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Tempo amp Steady state training Good pace You improved your ability to sustain high intensity effort for longer This session also developed your aerobic fitness and the endurance of your muscles Steady state amp Tempo training Good pace You improved your aerobic fitness and the endurance of your muscles This session also developed your ability to sustain high intensity effort for longer Steady state training Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increa
76. recovery Light exercise like this allows your body to adapt to your training Training Files The training computer records your training data in Training Files when the training session has lasted at least one minute To view basic data on your performance see MENU gt Data gt Training Files For deeper analysis transfer the data to polarpersonaltrainer com with the USB cable and WebSync software The web service offers various options to analyze the data with In Training Files browse with UP DOWN buttons to select the file you want to review and press START The information stored in a training file depends on the sport profile and the sensors in use The below table presents examples of training file views for running and cycling sports TRAINING FILE VIEWS INFORMATION DISPLAYED F q Textual feedback on your performance for example Steady state a ar training is displayed if you trained at least a total of 10 minutes training training in the sport zones To view the training benefit select More details by pressing START x f p Start time RUNNING A CYCLING A Start time Start time 10 20 10 20 P Duration Duration Duration O 1 04 42 01 18 44 Distance Distance s 12 24 km e 342 km a A y P e d g Distance visible if the GPS function is on or s3 stride sensor CS speed sensor is in use e Avg heart rate RUNNING A CYCLING A Te mer Dura
77. rence We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications page 52 To avoid any skin reaction to the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the s3 stride sensor is designed to minimize the possibility of it getting caught in something In any case be careful when running with the stride sensor in brushwood for example O The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training computer or the heart rate sensor Technical Specifications Training computer Battery type Operating time Operating temperature Training computer materials Wrist strap and buckle materials Watch a
78. result in the Training files section Compare your result to the table below Using the software you can monitor and analyze your progress in Running Index values against time and different running speeds Or compare values from different training sessions and analyze them in short and long term Short term analysis Running Index Performance Level lt 30 30 Very poor 31 37 Poor 38 44 Fair 45 51 Average 52 58 Good 59 65 Very good 46 Polar Smart Coaching ENGLISH Running Index Performance Level gt 65 Excellent There may be some daily variation in the Running Indexes due to running circumstance changes for example different surface hills wind or temperature Long term analysis The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing maximally Use your long term Running Index average in the interpretation of the chart The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance Running Index Cooper test ml 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 36 1900 0 37 30 1 16 00 2 45 00 5 45 00 38 2000 0 35 00 1 11 30 2 34 00 5 20 00 40 2100 0 32 30 1 06 30 2 24 00 5 00 00 42 220
79. ries Select Yes and Week summaries reset is displayed or No and the training computer returns to Data menu Totals Since XX xX XXXX To view totals of the training files go to MENU gt Data gt Totals since and press START Duration Toles A SCH 11 Distance Distance 150 20 kmi r o Calories TOTHS A Calories 39820 kcal Number of sessions Sessions Sport zones 1 2 3 4 and 5 lores i Sport zones 03 01 00 10 24 05 3 15 23 01 12 02 03 al 11 10 02 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 Time per zone After Training 27 ENGLISH 7 POLARPERSONALTRAINER COM For a long term follow up store your training files in the polarpersonaltrainer com web service There you can view detailed information on your training sessions and get a better understanding of your training With the USB cable and Polar WebSync software it is easy to transfer training files to the polarpersonaltrainer com web service O Use the USB cable included in the set package for data transfer If you use another USB cable make sure that it is a USB 2 0 compliant USB A to micro B cable How to set up your computer for data transmission 1 Register at polarpersonaltrainer com 2 Download and install WebSync software on your computer at polarpersonaltrainer com 3 Plug the micro USB
80. rom the strap after every use to maximize the battery lifetime Sweat and moisture may keep the electrodes wet and the heart rate sensor activated This will reduce the battery life For more detailed washing instructions see Important Information page gt For video tutorials go to http www polar fi en polar_community videos Starting a Training Session 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 or stride sensor for the first time see New Accessory page 38 To use Polar ZoneOptimizer feature for your training session see Train with Polar ZoneOptimizer page 15 1 Start by pressing START sun 26 08 I 1 In time view press START to enter the pre training mode 10 00 2 Pair the heart rate sensor with the training computer pairing is performed only once Pairing ensures that your training computer receives signal from your heart rate sensor only and enables interference free training when there are other training computers around O If you purchased a set which does not include a heart rate sensor and you have set the heart rate sensor off in the Sport Profile settings skip step two and go straight to step three 12 Training ENGLISH 2 Pair the heart rate sensor with the training computer pairing is performed only once Searching for new heart rate 1 Searching for new h
81. rt Then when you start a training session using the sport profile the training computer detects the needed sensors automatically O The heart rate sensor is on by default in every sport Due to this the training computer will automatically start searching for the heart rate sensor signal once you press START in time view If you bought a set which does not include a heart rate sensor turn it off in MENU gt Settings gt Sport Profiles Sport gt Heart rate sensor gt OFF For more information on the sport profile settings see Sport Profile Settings page 29 When you activate an optional sensor s3 stride sensor CS speed sensor WIND or CS cadence sensor W I N D for the first time it needs to be paired with the training computer For more information on pairing a sensor with the training computer see New Accessory page 38 Setting Up the Training Computer 11 ENGLISH 5 TRAINING Wearing 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 HO a 3 Tie the strap around your chest a just below the chest muscles and attach the hook to the other end of O the strap 2 cho 4 Adjust the strap length to fit tightly but comfortably Check that the 3 yee moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position Ka O Detach the connector f
82. s or until your heart rate variation can no longer be detected The alarm will sound when the third and final part of the determination is finished After the determination is finished the training computer displays one of the following Default sport zones heart rate zones in use The determination was not successful The Polar sport zone heart rate limits will be used Sport zones optimized Heart rate zones on higher Level The limits have been raised compared to your average ZoneOptimizer limits You may consider having a high intensity training session today Sport zones optimized Heart rate zones on normal level The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits You can train as normal Sport zones optimized Heart rate zones on Lower Level The limits have been lowered compared to your average ZoneOptimizer limits You may consider having a low intensity recovery training session today After you have received and read the feedback press any button except LIGHT to exit the message display and continue your training session ENGLISH Remember that you need to spend at least 2 minutes doing both phase 1 and phase 2 The duration of the last phase is 6 minutes at maximum and you need to be above 130 bpm for a minimum of 30 seconds or until your heart rate variation can no longer be detected O If you use ZoneOptimizer within an hour since your last use please note t
83. s depending on the situation of use 6 The All in one Training System ENGLISH LIGHT BACK START OK UP DOWN e Iluminate the e Exit the menu e Confirm e Move through e Move through display e Return to the selections selection lists selection lists e Press and hold previous level e Starta training Adjusta e Adjust a to enter QUICK e Leave settings session selected value selected value MENU In time unchanged e Take a lap e Press and hold Press and hold view lock e Cancel e Press and hold to change the to switch buttons set selections to set zone lock watch face between Time alarm or select press and hold on off in 1 Time 2 time zone During training lock buttons search sensor adjust training sounds set automatic lap on off show GPS info or show zone limits For more information on the quick menu see Quick Menu page to return to time mode from any other mode training mode Menu Structure Data Follow up on your training data For more information see After Training page 23 Settings Customize your training computer and select the necessary features for each of the sport profiles to suit your training For more information see Settings page 29 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 a
84. s of maximum heart rate With sport zones you can easily select and monitor training intensities Target zone Intensity of Example Training benefit HRmax bpm durations VERY HARD BENEFITS develops maximum performance and speed 90 100 less than 5 FEELS LIKE very exhausting for breathing and 171 190 bpm minutes muscles RECOMMENDED FOR fit persons and for athletic training HARD BENEFITS increases maximum performance capacity 80 90 2 10 minutes FEELS LIKE muscular fatigue and heavy 152 172 bpm breathing RECOMMENDED FOR everybody for shorter exercises MODERATE BENEFITS improves aerobic fitness 70 80 10 40 FEELS LIKE light muscular strain easy breathing moderate sweating RECOMMENDED FOR everybody for moderately long exercises 133 152 bpm minutes LIGHT BENEFITS improves basic endurance and fat burning wn 60 70 40 80 FEELS LIKE comfortable easy breathing low L 114 133 bpm minutes muscle load light sweating RECOMMENDED FOR everybody for longer and frequently repeated shorter exercises VERY LIGHT BENEFITS improves overall health and helps o recovery oe e ec FEELS LIKE very easy for breathing and muscles P RECOMMENDED FOR weight management and active recovery 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
85. se 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 strap back on your chest and keep the training computer in this interference free area as much as possible If the training computer still does not work with the training equipment it may be electrically too noisy for wireless heart rate measurement For further information see www polar fi support Parts of RC3 GPS are magnetic It may attract metallic materials and it s magnetic field may interfere with a compass To avoid interference it is recommended to wear your compass on one arm at the level of your chest and your RC3 GPS on the other arm s wrist Do not place credit cards or other magnetic storage media near RC3 GPS because information stored on them may be erased Importa
86. sed your resistance to fatigue Steady state training Steady state amp Basic training Long Excellent You improved the endurance of your muscles and your aerobic fitness Excellent This long session improved the endurance of your muscles and your aerobic fitness It also developed your basic endurance and your body s ability to burn fat during exercise After Training 23 ENGLISH Feedback Training benefit Steady state amp Basic training Excellent You improved the endurance of your muscles and your aerobic fitness This session also developed your basic endurance and your body s ability to burn fat during exercise Basic amp Steady state training long Basic amp Steady state training Great This long session improved your basic endurance and your body s ability to burn fat during exercise It also developed the endurance of your muscles and your aerobic fitness Great You improved your basic endurance and your body s ability to burn fat during exercise This session also developed the endurance of your muscles and your aerobic fitness Basic training Long Great This long low intensity session improved your basic endurance and your body s ability to burn fat during exercise Basic training Well done This low intensity session improved your basic endurance and your body s ability to burn fat during exercise Recovery training Very nice session for your
87. start recording a training session make sure that the training computer has found the GPS satellites signals sensor signals This ensures that e you get the speed pace and distance data from the beginning of the training session e the training computer has defined your starting point only if you have set the GPS function on The Back to Starting Point page 22 feature requires accurate starting point information in order to function properly 14 Training ENGLISH Optional sensors include Polar s3 stride sensor Polar CS speed sensor WIND or Polar CS cadence sensor W I N D Train with Polar ZoneOptimizer Polar ZoneOptimizer is a smart training feature that provides personal optimized sport zones for your every aerobic training session lt reads your heart rate variability at the start of each training session to determine how much your body is ready to train It then adjusts heart rate limits accordingly so that you get the maximum benefit from your training whatever the day ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause ZoneOptimizer to give lower intensity targets or revert to default heart rate zones These conditions include high blood pressure and cardiac arrhythmia Certain medications may also influence the determination How does Polar ZoneOptimizer work You know how sometimes you can train hard and you feel you can keep on at it for a long time Then there are da
88. ter your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your OwnIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by training types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month To make sure the test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxe
89. tion Duration fax heart rate 160 60 160 60 Jl Distance Distance lee 60 By 122 60 i E fin heart rate visible if the heart rate sensor is in use 24 After Training ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED d RUNNING A Calories 843 kcal Fat burn of calories D CYCLING Calories 1143 kcal Fat burn of calories 05 20 min kry Maximum pace 7 0345 min km CYCLING Average sl Maximum speed A Feed 29 2 km h 53 2 km h Calories Fat burn of calories visible if heart rate sensor in use Average pace Average speed Maximum pace Maximum speed visible if the GPS function is on or s3 stride sensor CS speed sensor is in use Average cadence Sport zones si 00 00 16 00 15 20 3 0 33 43 00 13 57 al 90 01 26 Sport zones 00 02 00 17 2el 3 0 40 41 00 16 59 al 00 01 24 18 RUNNING A CYCLING A Average Average cadence cadence z a vel 86 Maximum cadence Maximum Maximum cadence cadence z so bg 108 de A A hea visible if s3 stride sensor or CS cadence sensor is in use Seenen Running index RUNNING A Running e i e 5 X e dex y visible if the GPS function is on or s3 stride sensor is in use r Q Average stride length visible if s3 stride sensor is in use stride length S z oe Runnin 15 en Running index visible if the GPS function is on or s
90. training computer charge is too low for continuing the recording of the training session with the GPS function on At this point the training computer switches the GPS function off You can still use Available Accessories page 6 and carry out the training session The training computer sounds and backlight are automatically deactivated A new training recording cannot be started before charging the training computer Charge before training The charge is too low for recording a training session A new training recording cannot be started before charging the training computer Training Computer Battery 9 ENGLISH Low battery notification Recording stopped E Battery empty Battery status Recording stopped Battery Empty The charge is critically low The training computer stops recording the training session saves the training data and then goes to sleep mode When the training computer display is blank the battery is empty and the training computer has gone to sleep mode Charge the training computer If the battery is totally drained it may take a while for the charging animation to appear on the display 10 Training Computer Battery ENGLISH 4 SETTING UP THE TRAINING COMPUTER 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 com
91. ture adopts this principle as it recommends lower intensity training when little heart rate variability is detected and higher intensity training when plenty of heart rate variability is detected It also gives you feedback on daily physiological status good normal low in respect to the amount of heart rate variability measured when compared to earlier measurements Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones Polar Smart Coaching 43 ENGLISH page 42 The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body ZoneOptimizer measurement Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected 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
92. w Accessory page 38 Heart Rate Settings To view and change heart rate settings select MENU gt SETTINGS gt Heart rate settings e ZoneOptimizer Set On or OFF e Heart rate view Select Beats per minute BPM or Percent of maximum of maximum e Heart rate zone lock Select Heart rate zone Lock OFF or lock one of the zones by selecting Zone 1 Zone 2 Zone 3 Zone 4 or Zone 5 Zone X locked is displayed e Sport zones Set zone 1 2 3 4 and 5 heart rate limits For more information on sport zones see Polar Settings 31 ENGLISH Sport Zones page 42 Before modifying the zone limits you need to set the ZoneOptimizer off To modify zones First set ZoneOptimizer off is displayed Set ZoneOptimizer off YES NO Select YES Zone optimizer off is displayed You can start modifying the zone limits User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance 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 START e Weight Set your weight in kilograms kg or pounds Ibs e Height Set your height in centimeters cm or in feet and inches if you chose imperial units e Date of Birth Set your birthday The order in which date settings are depends on which time and date format you have chosen 24h day month year
93. 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 Heart Rate Sensor Battery ei MIS 1 Lever the battery cover open by using the clip on ee the strap 2 Insert the battery inside the cover with the negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 3 Align the ledge on the battery cover with the slot on the connector and press the battery cover 4 back into place You should hear a snap SS A A Danger of explosion if the battery is replaced with wrong type Precautions The Polar RC3 GPS training computer shows your performance indicators The training computer is designed to indicate the level of physiological strain and recovery during and after an exercise session It measures heart rate speed and distance It also measures running cadence when used with s3 stride sensor and cycling cadence when used with a CS cadence sensor W I N D No other use is intended or implied The 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 cau
94. ys when the same intensity absolutely exhausts you This is because your body s physiological state can vary from day to day When your body is not recovered you cannot train as intensively as on another day when your body is more rested Your body s physiological state is reflected in your heart rate variability And since ZoneOptimizer is based on heart rate variability it can tell what your body is ready for just by listening to your heart At the start of an exercise once the ZoneOptimizer determination is done you get a recommendation of heart rate limits for each sport zone For more information on sport zones see Polar Sport Zones page 42 ZoneOptimizer adjusts the limits for your heart rate zones to reflect your body s state When your heart rate variation is high it means your body s physiological state is good and you can work at higher intensity ZoneOptimizer knows this and suggests that you exercise with higher heart rate limits When your body is not recovered your heart rate variation is low and the heart rate zone limits are lowered So one day ZoneOptimizer would say that light training for you is done between 114 133 beats per minute bpm On another day when you are not that recovered light training limits might be lowered to 111 129bpm ZoneOptimer helps you to always train at the appropriate intensity for the maximal benefit ZoneOptimizer also gives you feedback on your daily physiological status good normal low

Polar RC3 GPS

Contents

Download Pdf Manuals

Related Search

Related Contents