Polar RC3 GPS manual

POL AR R C3 GPS User Manual[...]

CONTENTS 1 . I N T R O D U C T I O N .................................................................................................................... 4 2 . T H E A L L - I N - O N E T R A I N I N G S Y S T E M ........................................................................................... 5 T r a i n i n g C o m p u t e r P a r t s.[...]

W a t c h S e t t i n g s .................................................................................................................... 3 3 Q u i c k M e n u ........................................................................................................................ 3 3 T i me M od e ..............................................[...]

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. 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 .po[...]

2. THE ALL-IN-ONE TRAINING SYSTEM T raining 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 eart[...]

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 • see your training ro[...]

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. *When using the training computer with s3+ stride sensor or CS speed sensor W .I.N.D., the training computer retrieves speed and distance data from the sensor and t[...]

Fitness T est T o train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness T est is an easy and quick way to measure your cardiovascular fitness and aerobic capacity . The test is performed at rest. The test result is a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO [...]

3. TRAINING COMPUTER BA TTERY Charging Y our T raining 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 include[...]

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. Y ou can increase the battery operating time significantly by using A vailable[...]

Low battery notification Battery status Charge before tr aining The charge is too low for recording a training session. A new training recording cannot be started before charging the training computer . Recording stopped , Batte ry Empty The charge is critically low . The training computer stops recording the training session, saves the training da[...]

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 computer by pressing ST AR T . Se lect language is displayed. Y ou can select from Dansk , Deutsch , [...]

5. TRAINING Wearing the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. 1. Moisten the electrode area of the strap. 2. Attach the connector to the strap. 3. T ie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Adjust the strap length to fit tightly but comfortably [...]

2. Pair the heart rate sensor with the training computer (pairing is performed only once) 1. Se arching for new he art r ate sensor is displayed. The training computer searches for the heart rate sensor signal. 2. He art r ate sensor found is displayed when the training computer finds the signal. If the training computer cannot find the heart rate [...]

4. The training computer searches the GPS satellite signals / sensor signals 2. T o 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 the training computer in a horizontal position in front of you and away from your chest (see the image below). K[...]

*Optional sensors include Polar s3+ stride sensor , Polar CS speed sensor W .I.N.D. or Polar CS cadence sensor W .I.N.D. T rain with Polar ZoneOptimizer The ZoneOptimizer function determines your personalized sport zones (heart rate zones) for your aerobic training session. It measures your heart rate variability during the warm-up and determines y[...]

4. The third part of the determination will start when your heart rate has risen above 130 beats per minute. Gradually increase your heart rate above 130 bpm and keep it there. The ZoneOptimizer determination will be finalized when the heart rate has been above 130 beats per minute for more than half a minute. The alarm will sound, when the third a[...]

Heart rate sensor Heart rate sensor GPS function on Heart rate sensor s3+ stride sensor CALORIES Calories T ime of day Duration ZONEPOINTER ZonePointer T ime in Zone Duration ZONEPOINTER ZonePointer T ime in Zone Duration SPORT ZONES T ime in each zone LAP 01 TIME Lap time Heart rate Lap distance LAP 01 TIME Lap time Heart rate Lap distance AVERAGE[...]

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 ZONEPOINTER ZonePointer T ime in Zone Duration ZONEPOINTER ZonePointer T ime in Zone Duration ZONEPOINTER ZonePointer T ime in Zone Duration LAP 01 TIME Lap time Heart rate Lap distance HEART RATE H[...]

Symbols on the display / Explanation Calories The expended calories so far . The cumulation of calories starts when your heart rate is displayed. Distance Cumulative distance Duration T otal duration of the training session so far Heart rate Y our current heart rate Lap distance Manual lap distance Lap time Manual lap number and lap time Speed / Pa[...]

Symbols on the display / Explanation ZonePointer T arget zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. T ime in Zone T ime spent in the target zone T ime of day Button Functions During T raining Record a Lap Press ST AR T to record a lap. The display will show: Lap number Average h[...]

View Quick Menu Press and hold LIGHT . QUICK MENU is displayed. Y ou can change certain settings without pausing the training recording. For further information, see Quick Menu (page 33 ). Pause / Stop T raining Recording 1. T o pause training recording, press BACK once. T o continue training recording, press ST AR T . 2. T o stop recording complet[...]

6. AFTER TRAINING T raining Benefit The T raining 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 fee[...]

Feedback T raining benefit Ste ady state & Basic tr aining Excellent! Y ou 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 & Ste ady state tr aining, long Great! This long session improved your basic endurance an[...]

TRAINING FILE VIEWS INFORMA TION DISPLA YED Calories Fat burn% of calories (visible if heart rate sensor in use) Ave r age pace / Ave r age speed Maximum pace / Maximum speed (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) Ave r age cadence Maximum cadence (visible if s3+ stride sensor or CS cadence sensor is in u[...]

TRAINING FILE VIEWS INFORMA TION DISPLA YED Ave r age he art r ate Maximum he art r ate Ave r age pace / Ave r age speed Maximum pace / Maximum speed (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) Lap distance Split distance (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) Ave r [...]

1. Select MENU > DATA > De lete files > Al l files and press ST AR T . De lete al l files? YES/NO is displayed. 2. Select YES and Al l files de leted is displayed. If you select NO the training computer returns to the training all files menu. Week Summaries T o view week summaries of the training files go to MENU > Data > Week summar[...]

7. POLARPERSONAL TRAINER.COM Analyze Y our T raining Data 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[...]

8. SETTINGS Sport Profile Settings Adjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport Profiles . Y ou 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 automatical[...]

select Miles pe r hour or Minutes pe r mile . • Automatic lap is set off as default. Press ST AR T and Set distance is displayed. Set the distance in kilometers or in miles and confirm with ST AR T . Automatic lap set to x.x km is displayed. After this, you can select to have the Automatic lap Off or On . • Show in pre-tr aining mode? Select YE[...]

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 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 mar[...]

Sport Zones (page 42 ) . Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first set ZoneOptimize r off is displayed. Set ZoneOptimize r off? YES/NO? Select YES . Zone optimize r off is displayed. Y ou can start modifying the zone limits. User Information Settings Enter accurate user information in the trainin[...]

• Units : Select Metric units (kg, m) or Impe rial units (lbs, ft) • Language : Select Dansk , Deutsch , English , Español , Fr ançais , Italiano , Nede rlands , Norsk , Português , Suomi or Svenska and accept with ST AR T . Watch Settings T o view and change your Watch settings select MENU > Settings > Watch settings • Alarm : Set a[...]

• Select GPS info to view the number of visible satellites. • Select Show zone limits if you want to see the sport zone heart rate limits. This selection is only available if heart rate sensor is set on. ENGLISH 34 Settings[...]

9. POLAR FITNESS TEST The Polar Fitness T est 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 2max ), which is commonly used to evaluate aerobic fitness. Y our long-term level of physical activity , heart rate, heart rate variability at[...]

When the test is over , you hear two beeps. OwnIndex is displayed with a numerical value and level evaluation. For further information on evaluations, see Fitness Level Classes. Update to VO 2max ? • Select Yes to save the OwnIndex value to your user settings and OwnIndex results menu. • Select No only if you know your laboratory-measured VO 2m[...]

healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males and females aged 6 to 75 years: a review . A viat Space Environ Med ; 61:3-11, 1990. Ownindex results Select MENU > Fitness test > OwnIndex results In the OwnIndex results menu you can see how your OwnIndex val[...]

10. NEW ACCESSOR Y Pairing a New Sensor with the T raining Computer Before taking a new sensor into use, it has to be introduced to the training computer . This is called pairing and only takes a few seconds. Pairing ensures that your training computer receives signals from your sensor only , and enables disturbance-free training in a group. Before[...]

8. T o return to time mode, press and hold the BACK button. Pairing a New Cadence Sensor with the T raining Computer Make sure the cadence sensor has been correctly installed. For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the video tutorial at http://www .polar .com/en/polar_community/vid[...]

Calibration by Running Wizard Before calibration the stride sensor needs to be paired with the training computer . For more information on pairing the stride sensor and training computer , see New Accessory (page 38 ) . Make sure the stride sensor function in the training computer is on. Press UP to enter MENU and select Settings > Sport profile[...]

1. In time mode press ST AR T and select Running as your sport profile. Press ST AR T again and start running. 2. At the starting point of a known lap distance, press ST AR T (minimum calibration distance is 400 meters / 0.3 miles). When you have run the whole lap distance, press ST AR T . 3. Then calibrate the sensor: Press and hold LIGHT to go en[...]

11. POLAR SMART COACHING Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. T raining is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities. T arget zone Intensity % of HR max , bpm Example durations [...]

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[...]

(page 42 ). The ZoneOptimizer measurement takes your personal information, including your heart rate variability , into account and personalizes your sport zones before every training session. ZoneOptimizer measurement Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity trainin[...]

Maximum Heart Rate Maximum heart rate (HR max ) is the highest number of heartbeats per minute (bpm) during maximum physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary according to the type of sport performed. HR max is used to express training intensity . Determining Maximum Heart Rate Y [...]

A good way of improving stride length is to undertake specific strength work, like running hills, running in soft sand, or running up steps. A six-week training period including strength work should result in noticeable improvements in stride length, and if combined with some faster leg speed work (such as short strides at best 5km pace), noticeabl[...]

Age / Years Very low Low Fair Moderate Good Very good Elite 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 W omen Age / Years Very low Lo[...]

Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.195 km (h:mm:ss) 46 2300 0:27:50 0:57:30 2:08:00 4:24:00 48 2400 0:26:30 0:55:00 2:02:00 4:12:00 50 2500 0:25:20 0:52:40 1:57:00 4:02:00 52 2600 0:24:20 0:50:30 1:52:00 3:52:00 54 2700 0:23:20 0:48:30 1:47:30 3:43:00 56 2800 0:22:30 0:46:40 1:43:30 3:35:00 58 2900 0[...]

Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitness routine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event. Endurance training programs are continual i.e. the program will continue as long as you want to stop it. The program guides you to train in the [...]

12. IMPORT ANT INFORMA TION Caring for Y our 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. T raining computer Keep your training computer clean. Use a damp paper towel to wipe dirt from the t[...]

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 i[...]

Polar Service Centers. In the USA the sealing ring/battery kits are also available at www .shoppolar .com. When handling a new , fully charged battery , avoid clasp-like contact, i.e. simultaneously from both sides, with metal or electrically conducting tools, like tweezers. This may short circuit the battery , causing it to discharge more rapidly [...]

storage media near RC3 GPS, because information stored on them may be erased. Minimizing Risks When T raining T raining 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 consul[...]

T raining computer materials: 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 Wrist strap and buckle materials: Polyurethane (TPU) and stainless steel Watch accuracy: Better than ± 0.5 seconds / day at 25 °C / 77 °F temperature GPS accuracy: dist[...]

Water resistance: 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: • OwnIndex ® technology for fitness test. • OwnCal ® personal calorie calculation. Polar WebSync Software and USB Cable[...]

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 ty[...]

Recording stopped , Batte ry Empty is displayed 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 T raining Computer Battery (page 9 ). The training computer display is blank The training computer[...]

The speed, distance or cadence readings are irregular T emporary electromagnetic interference in your current surroundings can cause irregular readings. WLAN base stations may cause interference. T o avoid erratic reading or misbehaviors, move away from possible sources of disturbance. I do not know where I am in the menu Press and hold BACK until [...]

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. This marking shows that the product is protected against electric shocks. Polar Electro Oy is a ISO 9001:2008 certified company . © 2013 Polar Elec[...]

INDEX B a s i c s e t t i n g s .................................................. 1 2 B a t t e r i e s ....................................................... 5 1 B a t t e r y o p e r a t i n g t i m e .......................................... 9 B a t t e r y s t a t u s .................................................. 1 0 B i k e s e t t i n[...]