Polar RC3 GPS HRM manual

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

CONTENTS 1. INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2. THE ALL-IN-ONE TRAINING SYSTEM . . . . . . . . . . . . . . . . . . . . . . . . . . . . .[...]

Pre-training mode . . .. . .. . .. . .. . .. . .. . . .. . .. . .. . .. . .. . .. . .. . .. . .. . . .. . .. . .. . .. . .. . .. . .. . .. . . .. . .. . .. . .. . .. . .. . .. . .. . .. . . .. . .. . . 33 T raining Mode . .. . .. . .. . .. . .. . .. . .. . .. . .. . . .. . .. . .. . .. . .. . .. . .. . .. . . .. . .. . .. . .. . .. . .. . .. . .. .[...]

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[...]

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 heart's electrical signals and sends the data to the training computer in real time. The heart rate [...]

LIGHT BACK ST ART/OK UP DOWN • Illuminate the display • Press and hold to enter QUICK MENU : In time view lock buttons, set alarm or select 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 ? )[...]

3. TRAINING COMPUTER BA TTER Y 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 includ[...]

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

Low battery notification Battery status Recording stopped , Batte ry 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 trai[...]

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 ART . Se lect language is displayed. Y ou can select from Dansk , Deutsch , E[...]

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 Polar ZoneOptimizer is a smart training feature that provides personal, optimized sport zones for your every aerobic training session. It reads your heart rate variability at the start of each trai[...]

1. 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, walking slowly . Because at this stage there is still a lot of heart rate variability , it’s easy to detect da[...]

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. If you use ZoneOptimizer within an hour since your last use, please note that the recom[...]

Heart rate sensor Heart rate sensor GPS function on Heart rate sensor s3+ stride sensor SPORT ZONES T ime in each zone SPORT ZONES T ime on each zone 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[...]

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 SPORT ZONES T ime in each zone CADENCE Cadence Speed/Pace Heart rate SPORT ZONES T ime on each zone BACK TO START An arrow points the direction of your starting point. For more information, see Back[...]

Symbols on the display / Explanation Lap distance Manual lap distance Lap time Manual lap number and lap time Speed / Pace Current pace (min/km or min/mi) or current speed (km/h or mph) This symbol is displayed when the GPS function is on. The amount of bars above the letter G indicates the GPS signal strength. This symbol is displayed when the s3+[...]

Button Functions During T raining Record a Lap Press ST ART to record a lap. The display will show: Lap number Average heart rate of the lap Lap time If a speed sensor is activated, the following will also appear: Lap number Average speed/pace of the lap Lap distance Lock a Sport Zone Y ou can lock/unlock your heart rate to the current sport zone. [...]

• 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 mainte[...]

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 ART . 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 summari[...]

7. POLARPERSONAL TRAINER.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 polarpersonaltr[...]

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 ART . 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 YES[...]

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[...]

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 2max value, and if it differs more than one fitness level class from the OwnIndex result. Y our OwnIn[...]

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 value has been developing. Up to 60 latest OwnIndex values and respective dates are included in the displ[...]

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 .fi/en/polar_community/vide[...]

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

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 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[...]

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 our HR max can be determined in several ways. • The most accurate way is to have your HR max clinically measured, [...]

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 [...]

Age / Years Very low Low Fair Moderate Good Very good Elite 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 Low Fair Moderate Good Very good Elite 20-24 < 27 2[...]

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) 48 2400 0:26:30 0:55:00 2:02:00 4:12:00 50 2500 0:25:20 0:52:40 1:57:00 4:02:00 52 2600 0:24:20 0:50:30 1:52:00 3:52:00 54 2700 0:23:20 0:48:30 1:47:30 3:43:00 56 2800 0:22:30 0:46:40 1:43:30 3:35:00 58 2900 0:21:40 0:45:00 1:39:30 3:27:00 60 3000 0[...]

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 [...]

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 consult a doctor before starting any training program. • Have you been physically [...]

Watch accuracy: Better than ± 0.5 seconds / day at 25 °C / 77 °F temperature GPS accuracy: distance +/-2%, speed +/-2km/h Sample rate: 1 sample/sec Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger . Definition applies to stable conditions. Heart rate measuring range: 15-240 bpm Current speed display range: 0-36 km/h or 0-22.5 mph[...]

• OwnIndex ® technology for fitness test. • OwnCal ® personal calorie calculation. Polar WebSync Software and USB Cable System Requirements: Operating system: Microsoft Windows XP/Vista/7 or Mac OS X 10.5 (Intel) or newer Internet connection Free USB port for the USB cable W ater resistance Water resistance of Polar products is tested accordi[...]

The speed or distance readings are incorrect or irregular 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 loca[...]

Check he art r ate sensor! is displayed • Make sure the heart rate sensor strap has not loosened during exercise. • Make sure the electrodes of the heart rate sensor are wet. • 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[...]

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 • This guarantee does not affect the consumer’s statu[...]

This marking shows that the product is protected against electric shocks. Polar Electro Oy is a ISO 9001:2008 certified company . © 2012 Polar Electro Oy , FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy . The names and[...]

INDEX Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Battery operating time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [...]