Polar RCX5 manual

POL AR R CX5 User Manual[...]

CONTENTS 1 . I N T R O D U C T I O N .................................................................................................................... 5 2 . T R A I N I N G C O M P U T E R P A R T S ................................................................................................... 6 P o l a r R C X 5 T r a i n i n g C o m p u t [...]

S p o r t P r o f i l e S e t t i n g s ............................................................................................................ 2 7 R un ni ng S et ti ng s .............................................................................................................. 27 C yc li ng S et ti ng s ...................................[...]

I N D E X ............................................................................................................................... 5 9 ENGLISH[...]

1. INTRODUCTION Congratulations on your purchase of a new Polar RCX5 ™ training computer! It is a complete training system for multisport and endurance athletes, and supports your training from planning through training to analyzing. This user manual includes complete instructions, helping you to get the most out of your training computer . The l[...]

2. TRAINING COMPUTER P ARTS Polar RCX5 T raining Computer Parts Polar RCX5 training computer provides you with data you need to enhance your training performance, and also saves the data for later analysis. Comfortable Polar W earLink ® + Hybrid transmitter sends ECG-accurate heart rate signal to the training computer over the 2.4GHz W .I.N.D. and[...]

Optional Polar G3/G5 GPS sensor transmits speed/pace, distance and location data, as well as track information to RCX5, which records and displays the data for later analysis. Optional Polar CS cadence sensor W .I.N.D. wirelessly measures cycling cadence, i.e. your real-time and average pedaling rate as revolutions per minute. Optional Polar CS spe[...]

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 Deutsch , English , Español , Fr an?[...]

Program Program will appear in the menu only if you have created and downloaded an Endurance program from polarpersonaltrainer .com. For more information, see Polar Endurance T raining Program for Running and Cycling (page 49 ) Data Follow up on your training data. For more information, see After T raining (page 22 ). Settings Personalize your trai[...]

4. PREP ARE FOR TRAINING Plan Y our T raining Y ou can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased training sessions in polarpersonaltrainer .com. T ransfer them to the training computer by using the DataLink and WebSync software. For more information, see polarpersonaltrainer .com Help. Sport Pr[...]

If you select Running as your sport profile and do walking activities, there is no need to calibrate the s3+ stride sensor . Calibration by Running Wizard Before you can calibrate the stride sensor it needs to be paired with the training computer . For more information on pairing the stride sensor and training computer , see Using a New Accessory ([...]

Alternatively , you can calibrate the stride sensor by fixing the whole distance gathered. 1. In time mode press OK once. Browse the sport profiles with UP/DOWN and select Running by pressing OK . Start running. 2. Press and hold LIGHT to go to Quick menu > Calibr ate stride sensor . 3. Fix the displayed distance with the distance you just ran, [...]

5. TRAINING Wear the T ransmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strap under running water . In demanding conditions, for instance during long-lasting events, we recommend using conductive electrode lotion or gel to improve contact. It is important to wash the transmitter carefully after using lotion o[...]

2. Select the sport for the training session by browsing with UP/DOWN buttons. The sport profile shown first on the list is the sport previously used in a training session. T o change sport profile settings or heart rate settings before the training recording is started (in pre-training mode), press and hold LIGHT to enter QUICK MENU . For more inf[...]

limits in use i.e. you have not modified the heart rate limits manually . If you want to modify the Sport Zone heart rate limits manually , set the ZoneOptimizer function off. T o set the ZoneOptimizer function on, select MENU > Settings > He art r ate settings > ZoneOptimize r > On . The ZoneOptimizer determination will start in the ba[...]

5. 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[...]

Record a Lap Press OK 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 Zone When training without preset target zones, you can lock your heart rate to the current sport zone. This way [...]

• show time of day . • take a lap. Please note that HeartT ouch function only works with Polar WearLink ® + Hybrid transmitter . For more information, on the HeartT ouch settings see Sport Profile Settings (page 27 ). Night Mode There is a night mode function in RCX5 training computer . Press the LIGHT button once during pre-training mode, tra[...]

Information on the display Symbol Explanation Stopwatch T otal duration of the training session so far Lap time T ime used for the lap. Ave r age he art r ate Average heart rate of the training session so far . Calories Expended calories Calories/ hour Expended calories per hour He art r ate Current heart rate Zone pointe r (Polar sport zones) T ar[...]

Information on the display (Polar G3/G5 GPS sensor required) Symbol Explanation Distance Distance covered so far Lap distance Lap distance Ave r age speed Average speed/pace so far Max speed Maximum speed/pace so far Trip T rip distance Information on the display (Polar speed sensor required) Symbol Explanation Speed Speed you are currently cycling[...]

the software but it can be switched off in the monitor . Pause/ Stop T raining Recording 1. T o pause training recording, press BACK once. T o change the sport, browse the sport profiles with UP/DOWN buttons and select the sport you want to use next. T o continue training recording press OK . 2. T o stop recording completely , press BACK twice. Car[...]

6. AFTER TRAINING Analyze T raining Results T o view basic data on your performance, see MENU > Data > Tr aining files on your training computer . For deeper analysis, transfer the data to polarpersonaltrainer .com with DataLink data transfer unit and WebSync software. The web service offers various options to analyze the data with. Single Sp[...]

Cycling A verage speed Maximum speed Visible only if speed data from GPS, stride sensor , or bike speed sensor available. Running A verage cadence Maximum cadence Visible if stride sensor or bike cadence sensor data available. Running A verage stride length RunningIndex Visible if stride sensor data available. If GPS sensor in use, running index is[...]

Automatic laps Best lap A verage lap Visible if automatic lap feature is set on. Multisport T raining File T o view a multisport training file go to MENU > Data > Tr aining files and browse with UP/DOWN buttons to select the file you want to review and press OK . MULTISPORT Summary gives you the general information on the whole training sessi[...]

OK . SUMMARY This week The dates on which the data was collected Duration Duration Distance Calories 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 Sessions Sport zones 1, 2, 3, 4 and 5 T ime per zone[...]

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

8. SETTINGS All the settings can be modified in Polar WebSync software and transferred onto your training computer with DataLink data transfer unit. For more information, see WebSync Help. Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX5 training computer . T o modify sport profile settings select S[...]

visible in the list of sports in pre-training mode, when you press OK in T ime mode. Select No , Sport not shown in pre-tr aining mode is displayed. This option helps you to use the training computer more efficiently . For example in the summer you can select the winter sports to be hidden. Also if you participate in a multisport event, it is recom[...]

For more information on pairing a new sensor to the training computer see Using a New Accessory (page ? ). Measuring Wheel Size Select MENU > SETTINGS > Sport profiles > Cycling (Bike 1)/Cycling 2 (Bike 2) > Bike 1 settings > Whee l size > Set whee l size Wheel size settings are a prerequisite for correct cycling information. Ther[...]

• Set reminde r > On or Off Reminder is visible only if it has been set with a PC. For more information on setting the reminder , see polarpersonaltrainer .com Help. • Set tr aining views For more information, see Set training views • Show in pre-tr aining mode? Select YES , Sport shown in pre-tr aining mode is displayed. The sport will be[...]

The display reads: Browse the selection with UP/DOWN and select the value to be modified. T o confirm the value, press OK ZoneOptimize r Set ZoneOptimize r Off or On Confirm with OK He art r ate view Se lect he art r ate view Be ats pe r minute (BPM) or Pe rcent of maximum (% of maximum) Confirm with OK He art r ate zone lock Select He art r ate zo[...]

The display reads: Browse the selection with UP/DOWN and select the value to be modified. T o confirm the value, press OK Maximum he art r ate Set your maximum heart rate, if you know your laboratory measured current maximum heart rate value. Y our age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this [...]

W earLink+ Hybrid transmitter Speed Cadence S3+ GPS Recording Rate 1s 2s 5s 15s 60s Off Off On Off On 11h 54min 20h 57min 45h 10min 124h 33min 405h 57min Off On Off Off On 13h 5min 23h 17min 50h 23min 137h 39min 446h 17min Off On On Off On 11h 54min 20h 57min 45h 10min 124h 33min 405h 57min On Off On Off Off 58h 13min 104h 38min 217h 30min 599h 39m[...]

Watch Settings T o view and change your Watch settings select Settings > Watch settings • Se lect alarm repetition Off , Once , Monday to Friday or Eve ry day • Select Time 1 , Time2 or Time in use • Set date , Date format and Date separ ator • Se lect week' starting day Monday , Saturday or Sunday • Se lect watch f ace Time only [...]

This selection is only available if connection to any of the sensors has been lost. • Select Calibr ate stride sensor to calibrate s3+ stride sensor . The option is only available when s3+ stride sensor is in use. • Select Tr aining sounds and set training sounds Off , Soft , Loud or Ve ry loud • Select Set automatic lap off or On . This sele[...]

9. APPLICA TIONS Polar Fitness T est 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 (VO2 max ), which is commonly used to evaluate aerobic fitness. Y our long-term level of physical activity , heart rate, heart rate[...]

communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity le ve l of past 3 months is displayed. Select Top , High , Mode r ate ,o r Low . For further information on activity levels, see User Information Settings (page 31 ). If your training computer does not receive your [...]

Age / Years Very low Low Fair Moderate Good Very good Elite 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44 40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-2[...]

1. Select MENU > Applications > Race pace > Se lect sport > Set r ace pace > Set target distance in km/mi > Set target time > Race pace set to xx:xx MIN/KM or MIN/MI is displayed. 2. T o set the Race pace on for your training session, select MENU > Applications > Race pace > Se lect sport > Start session with r ace [...]

10. USING A NEW TRANSMITTER Using a New T ransmitter If you purchase a new WearLink+ Hybrid transmitter or a new W earLink W .I.N.D. transmitter as an accessory , it has to be introduced to the training computer . This is called pairing and takes only a few seconds. Pairing ensures that your training computer receives signals from your accessory on[...]

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 takes only a few seconds. Pairing ensures that your training computer receives signals from your accessory only , and enables disturbance-free training in a group. Pairing a New Speed Sensor With T raining[...]

5. Select YES to start the search again. 6. Select NO to cancel the searching. 7. T o return to time mode, press and hold the BACK button. Pairing a New Stride Sensor With T raining 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 stri[...]

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

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 highes[...]

Y ou should also work on maximizing cadence efficiency . Cadence does not progress easily , but if properly trained, you will be able to sustain it throughout your runs and maximize your performance. T o develop cadence, the nerve-muscle connection needs to be trained - and reasonably frequently . A session of cadence training a week is a good star[...]

Running Index Performance Level < 30 - 30 V ery poor 31-37 Poor 38-44 Fair 45-51 Average 52-58 Good 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 t[...]

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) 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 *Optional s3+ stride sensor or G3/G5 GPS sensor r[...]

demanding and the module in level 20 is the most demanding. Steps between 1-20 are linear , which means that you can improve your fitness step by step (for example from level 7 to level 8 et cetera). T raining modules and your training activity are linked together so that training modules get more challenging as your training activity increases, an[...]

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. Detach the transmitter connector from the strap after every use. Rinse the strap under running wate[...]

retailer . For information on how to change the battery for the s3+ stride sensor , consult the s3+ user manual. For information on how to replace the G3 GPS sensor battery , consult the G3 GPS user manual. For information on how to recharge the G5 GPS sensor battery , consult the G5 GPS user manual. Prior to changing the battery , please note the [...]

Danger of explosion if the battery is replaced with wrong type. Battery Lifetime in RCX5 The battery lifetime for the RCX5 training computer is on average 8-11 months and depends on which features and sensors you use. The suggestions below will help you to lengthen the battery lifetime. T o get the 11 months lifetime for the battery , take the foll[...]

• 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 [...]

T ransmitter Battery life of WearLink ® + Hybrid transmitter: 600 hours of use Battery type: CR2025 Battery sealing ring: O-ring 20.0 x 1.0, material silicone Operating temperature: -10 °C to +40 °C / 14 °F to 104 °F Connector material: Polyamide Strap material: Polyurethane/Polyamide/Polyester/Elastane/Nylon Water resistance: 30 m (Suitable f[...]

Reset the training computer by pressing all the buttons simultaneously for two seconds until the display fills with digits. Press any button, select language and set the time and date in Basic Settings after the reset. All other settings are saved. Skip the rest of the settings by pressing and holding BACK . ...the heart rate reading becomes errati[...]

• 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. • Polar Electro Oy/Polar Electro Inc. guarantees the original [...]

Disclaimer • 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. • Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products d[...]

INDEX A u t o S y n c ....................................................... 3 4 B a s i c s e t t i n g s ................................................... 8 B a t t e r y s y m b o l ................................................. 5 5 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 ....[...]