Polar RCX3 manual

POL AR R CX3 User Manual[...]

CONTENTS 1 . I N T R O D U C T I O N .................................................................................................................... 4 2 . T H E C O M P L E T E T R A I N I N G S Y S T E M ............................................................................................ 5 T r ai ni ng C om pu te r Pa rt s ...........[...]

T r ai ni ng Mo de .................................................................................................................. 3 1 9 . P O L A R F I T N E S S T E S T ............................................................................................................ 3 2 B ef or e th e T es t..........................................[...]

1. INTRODUCTION Congratulations on the purchase of your Polar RCX3 ™ training computer! The RCX3 training computer offers you a complete system to guide you in your training. This user manual includes complete instructions, helping you to get the most out of your training computer . The latest version of this user manual can be downloaded at www [...]

2. THE COMPLETE TRAINING SYSTEM T raining Computer Parts Polar RCX3 training computer provides you with data you need to enhance your training performance, and also saves the data for later analysis. Register your Polar product at http://register .polar .fi/ to ensure we can keep improving our products and services to better meet your needs. Comfor[...]

With the polarpersonaltrainer .com web service you can • share your training information in social media, • get more detailed information on your training feedback • store your training files manually or by using the DataLink, and follow up your progress • see your training route (optional Polar G5 or Polar G3 GPS sensor W .I.N.D. needed) ?[...]

3. GETTING ST ARTED Basic Settings Before using your training computer for the first time, customize the basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance. Activate your training computer , by pressing OK . Se lect language is displayed. Y ou can select from Dansk , Deutsch , English , Español [...]

• Illuminate the display • Press and hold to unlock buttons, if the buttons are locked. • In time mode, press and hold to enter QUICK MENU • In pre-training mode, press and hold to enter QUICK MENU • In training mode, press and hold to enter QUICK MENU For more information on quick menu, see Quick menu (page ? ). • Exit the menu • Ret[...]

oxygen uptake (VO 2max ), which is a commonly used aerobic capacity measure. For more information, see Polar Fitness T est (page 32 ). Connect For long-term follow-up, store all your training files in the polarpersonaltrainer .com web service. There you can view information of your training data and get a better understanding of your training. Pola[...]

4. PREP ARE FOR TRAINING Sport Profiles The Polar RCX3 training computer provides four sport profiles; one for running, two for cycling and one for other sports. Adjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport profiles . Y ou can, for example, activate the sensors you want to use in the sport.[...]

T o calibrate the stride sensor manually before training, select 1. Settings > Sport profiles > Running > Stride sensor > Set f actor . 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 s[...]

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

3. If you have activated an optional sensor for the sport profile, the training computer will automatically search for the signal. 4. The check mark indicates that the signal is found. If the training computer does not find the signal, the display shows a triangle with an exclamation mark. Do not use the backlight during sensor search. The sensor s[...]

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 T raining Session with Polar ZoneOptimizer T o use the ZoneOptimizer function in your training, set in on by selecting MENU > Settings > He art r ate settings > ZoneOptimize[...]

4. After the determination is finished, the training computer displays one of the following: • Def ault sport zones (he art r ate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used. • Sport zones optimized. He art r ate zones on highe r le ve l. The limits have been raised compared to your[...]

CALORIES Calories T ime of day Duration ZONEPOINTER ZonePointer T ime at Zone Duration ZONEPOINTER ZonePointer T ime at Zone Duration SPORT ZONES T ime on each zone LAP 01 TIME Lap time Heart rate Lap distance LAP 01 TIME Lap time Heart rate Lap distance AVERAGE PACE/SPEED A verage pace/speed Calories T ime of day AVERAGE PACE/SPEED A verage pace/s[...]

LAP 01 TIME Lap time Heart rate Lap distance CADENCE Cadence T ime of day Calories LAP 01 TIME Lap time Heart rate Lap distance AVERAGE SPEED/PACE A verage speed/pace Calories T ime of day SPORT ZONES T ime on each zone AVERAGE SPEED/PACE A verage speed/pace Calories T ime of day SPORT ZONES T ime on each zone CADENCE Cadence Speed/Pace Heart rate [...]

Lap distance Manual lap distance Lap time Manual lap number and lap time Pace Current pace (min/km or min/mi) Speed Current speed (km/h or mph) Y ou can select the speed view in sport profile settings. See Sport Profile Settings (page 27 ) for instructions. ZonePointer T arget zone indicator with a heart symbol that moves left or right on the sport[...]

Lock a Sport Zone Y ou can lock/unlock your heart rate to the current sport zone. T o lock/unlock the sport zone, press and hold OK . If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport zone3 Locked is[...]

6. AFTER TRAINING Analyze T raining Results The RCX3 records your training data in Tr aining files when the training session has lasted at least one minute. T o view basic data on your performance, see MENU > Data > Tr aining files . For deeper analysis, transfer the data to polarpersonaltrainer .com with the DataLink data transfer unit and W[...]

Ave r age stride length Running index (visible if s3+ stride sensor in use) Bike in use Riding dur ation (visible if training file is cycling sport) Sport zones T ime on each zone (visible if heart rate sensor in use) Zone limits (visible if ZoneOptimizer used and heart rate sensor in use) Laps / Automatic laps (number of the laps) Best lap Ave r a[...]

Lap distance Split distance (visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor in use) Ave r age cadence Maximum cadence (visible if s3+ stride sensor or CS cadence sensor in use) Ave r age stride length (visible if s3+ stride sensor in use) T raining Benefit The T raining Benefit feature helps you better understand the effectiven[...]

Feedback T raining benefit Tempo & Ste ady state tr aining Good pace! Y ou improved your ability to sustain high intensity effort for longer . This session also developed your aerobic fitness and the endurance of your muscles. Ste ady state & Tempo tr aining Good pace! Y ou improved your aerobic fitness and the endurance of your muscles. Th[...]

Calories Number of sessions Sport zones 1, 2, 3, 4 and 5 T ime per zone T otals Since xx.xx.xxxx T o view totals of the training files go to MENU > Data > Totals since and press OK . Duration Distance Calories Number of sessions Sport zones 1, 2, 3, 4 and 5 T ime per zone Delete Files The training file memory becomes full once either the maxi[...]

reset is displayed or No and the training computer returns to Data menu. Reset T otals T o reset totals select MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the training computer returns to Data menu. ENGLISH After T raining 25[...]

7. DA T A TRANSFER T ransfer Data For long-term follow-up, store all your training files in the polarpersonaltrainer .com web service. There you can view detailed information of your training data and get a better understanding of your training. With the Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to[...]

8. SETTINGS Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX3 training computer . T o modify sport profile settings select MENU > Settings > Sport profiles . Running Settings T o view or modify sport profile settings for running select MENU > Settings > Sport profiles > Running • Tr [...]

• Tr aining view numbe ring : Select On or Off . If you set the Tr aining view numbe ring On , the number of the training view appears for a few seconds when you browse the training views with UP / DOWN . • Tr aining view : Select 3 rows or 2 rows . The training information will be displayed on three or two rows according to your selection. Bik[...]

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 ti[...]

T o view and modify user information settings, select MENU > Settings > Use r information > USER INFORMAT. . Browse the selection with UP/DOWN and accept the value with OK . • Weight : Set your weight in kilograms (kg) or pounds (lbs). • Height : Set your height in centimeters (cm) or in feet and inches (if you chose imperial units) ?[...]

• Time : Select Time 1 , Time 2 or Time in use • Date : Set date , Date format and Date separ ator • Week' starting day : Select Monday , Saturday or Sunday • Watch f ace : Select Time only , Time and logo Time and e vent (visible if you have set an event in the www .polarpersonaltrainer .com web service and transfered the data to your[...]

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. USING A NEW HEART RA TE SENSOR Using a New Heart Rate Sensor If you purchase a WearLink+ Hybrid transmitter as an accessory , it has to be introduced to the training computer . This is called pairing and only takes a few seconds. Pairing ensures that your training computer receives signals from your heart rate sensor only , and enables disturba[...]

11. USING A NEW ACCESSOR Y Before taking a new accessory into use, it has to be introduced to the training computer . This is called pairing and only takes a few seconds. Pairing ensures that your training computer receives signals from your accessory only , and enables disturbance-free training in a group. Before entering an event or race, make su[...]

Pairing a New GPS Sensor with the T raining Computer Make sure the GPS sensor has been correctly attached in an upright position and that your are wearing the GPS sensor on the same arm as you are wearing your training computer . Also make sure you have turned the GPS sensor on. For more information on how to set up the GPS sensor refer to the user[...]

12. BACKGROUND INFORMA TION 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 duratio[...]

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. T raining in sport zone 3 may , for example, consist of intervals followed by recovery . T raining in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal m[...]

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 (page 38 ). The measurement takes your current physiological state into account and changes Sport Zones values so that it is[...]

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[...]

Running Index Performance Level 59-65 V ery good > 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 follo[...]

*Optional s3+ stride sensor or G3/G5 GPS sensor required. Polar T raining 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[...]

13. 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 fulfill guarantee obligations and enjoy this product for many years to come. Connector: Detach the connector from the strap after every use. Rinse the strap under running water[...]

retailer . For battery information of the Polar s3+ stride sensor , Polar G5 GPS sensor or Polar G3 GPS sensor W .I.N.D., consult the user manual for the product in question. Prior to changing the battery , please note the following: • The low battery indicator is displayed when 10-15% of the battery capacity is left. • Before battery change, t[...]

Danger of explosion if the battery is replaced with wrong type. Power Save Mode The power save mode is enabled by default. During the night, in between the hours 24:00 - 06:00 / 12:00am - 06:00am, the training computer display will be switched off automatically . During this time the AutoSync function is not enabled. T o exit the power save mode, p[...]

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 inactive for the past 5 years? • Do you have high blood pressure or high blood cholesterol? • Are you taking any blood pressure or he[...]

Battery sealing ring: Silicone Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F T raining computer materials: PMMA lens with hard coating in top surface, training computer body ABS+GF metal parts stainless steel Wrist strap and buckle materials: Polyurethane (TPU)/Silicone, stainless steel Watch accuracy: Better than ± 0.5 seconds / d[...]

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

you may be experiencing cardiac arrhythmia. Most cases of arrhythmia are not serious, but consult your doctor nevertheless. • A cardiac event may have altered your ECG waveform. In this case, consult your physician. … Check he art r ate sensor! is displayed and your training computer cannot find your heart rate signal? • Make sure the heart r[...]

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. T o see the RCX3-specific certification and compliance marking, select MENU > Settings > Gene r al settings , and press and hold LIGHT for two seconds[...]

Manufactured by: Polar Electro Oy Professorintie 5 FI-90440 KEMPELE T el +358 8 5202 100 Fax +358 8 5202 300 www .polar .fi ENG A 3/2012 ENGLISH Important Information 53[...]

INDEX A u t o S y n c ....................................................... 2 6 B a s i c s e t t i n g s ................................................... 7 B a t t e r y s y m b o l ................................................. 5 0 B i k e s e t t i n g s ................................................... 2 8 B l a n k d i s p l a y ....[...]