Polar Electro RC3 GPS User Manual
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Polar Electro RC3 GPS User Manual

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User Manual

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Summary of Contents for Polar Electro RC3 GPS

  • Page 1 POLAR RC3 GPS User Manual...

  • Page 2: Table Of Contents

    Wearing the Heart Rate Sensor ....................13 Starting a Training Session ..................... 13 Train with Polar ZoneOptimizer ....................16 Start Training Session with Polar ZoneOptimizer..............16 Training Views ........................17 Button Functions During Training ....................21 Record a Lap ........................21 Lock a Sport Zone......................
  • Page 3 Maximum Heart Rate ......................45 Running Cadence and Stride Length ..................45 Polar Running Index......................46 Polar Training Load Feature ....................48 Polar Endurance Training Program for Running and Cycling.............. 48 12.IMPORTANT INFORMATION ...................... 50 Caring for Your Product ......................50 Service ........................... 51 Batteries ...........................

  • Page 4: Introduction

    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.

  • Page 5: The All-In-One Training System

    USB cable 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. Training Software With...

  • Page 6: Available Accessories

    Polar discussion forum and Newsletter registration. Available Accessories With the help of Polar accessories, you can enhance your training experience and achieve a more complete understanding of your performance. The RC3 GPS training computer is compatible with Polar H2...

  • Page 7: Button Functions

    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 the GPS will only be used for location and route tracking.
  • Page 8 ENGLISH 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 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 ), which is a commonly used aerobic capacity measure.

  • Page 9: 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).

  • Page 10: Battery Status Indication

    ENGLISH 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. 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.
  • Page 11 ENGLISH Low battery Battery status notification 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. 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.

  • Page 12: Setting Up The Training Computer

    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 computer by pressing START . is displayed.

  • Page 13: Training

    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 16).
  • Page 14 ENGLISH 2. Pair the heart rate sensor with the training computer (pairing is performed only once) is displayed. The training Searching for new heart rate sensor computer searches for the heart rate sensor signal. is displayed when the training computer Heart rate sensor found finds the signal.
  • Page 15 ENGLISH 4. The training computer searches the GPS satellite signals / sensor signals 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 the training computer in a horizontal position in front of you and away from your chest (see the image below).

  • Page 16: Train With Polar Zoneoptimizer

    ENGLISH *Optional sensors include Polar s3+ stride sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadence sensor W.I.N.D. Train 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 your personal sport zones.

  • Page 17: Training Views

    • Default sport zones (heart rate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used. • The limits Sport zones optimized. Heart rate zones on higher level. have been raised compared to your average ZoneOptimizer limits.
  • Page 18 ENGLISH Heart rate sensor Heart rate sensor Heart rate sensor GPS function on s3+ stride sensor CALORIES ZONEPOINTER ZONEPOINTER Calories ZonePointer ZonePointer Time of day Time in Zone Time in Zone Duration Duration Duration SPORT ZONES LAP 01 TIME LAP 01 TIME Time in each Lap time Lap time...
  • Page 19 ENGLISH Heart rate sensor Heart rate sensor Heart rate sensor CS speed sensor W.I.N.D. CS cadence sensor W.I.N.D. CS cadence sensor W.I.N.D. GPS function on ZONEPOINTER ZONEPOINTER ZONEPOINTER ZonePointer ZonePointer ZonePointer Time in Zone Time in Zone Time in Zone Duration Duration Duration...
  • Page 20 ENGLISH 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 Total duration of the training session so far Heart rate Your current heart rate Lap distance Manual lap distance Lap time...

  • Page 21: Button Functions During Training

    ENGLISH Symbols on the display / Explanation ZonePointer 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 Time spent in the target zone Time of day Button Functions During Training Record a Lap Press...

  • Page 22: View Quick Menu

    Starting point reached is displayed. Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out. This feature uses the GPS function. Set GPS function on in Sport Profile Settings (page 29).

  • Page 23: After Training

    ENGLISH 6. AFTER TRAINING Training Benefit 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.

  • Page 24: Training Files

    ENGLISH Feedback Training benefit Excellent! You improved the endurance of your Steady state & Basic training muscles and your aerobic fitness. This session also developed your basic endurance and your body's ability to burn fat during exercise. Great! This long session improved your basic Basic &...
  • Page 25 ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED 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 Maximum cadence (visible if s3+ stride sensor or CS cadence sensor is in use)

  • Page 26: Delete Files

    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).

  • Page 27: Week Summaries

    ENGLISH Select > > > and press START . is displayed. MENU DATA Delete files All files Delete all files? YES/NO Select is displayed. If you select the training computer returns to the All files deleted training all files menu. Week Summaries To view week summaries of the training files go to MENU...

  • Page 28: 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.

  • Page 29: Settings

    Stride sensor calibration Calibrate By running Set factor calibration, see Calibrate the Polar s3+ Stride Sensor (page 39). Stride sensor calibration is visible only if the stride sensor has been set on previously. • : Select . If you have chosen imperial unit,...
  • Page 30 ENGLISH select Miles per hour Minutes per mile • is set off as default. Press START and is displayed. Set the distance in Automatic lap Set distance kilometers or in miles and confirm with START . is displayed. After this, you Automatic lap set to x.x km can select to have the Automatic lap •...

  • Page 31: Other Sport Settings

    Heart rate zone lock OFF Zone 1 is displayed. Zone 2 Zone 3 Zone 4 Zone 5 Zone X locked • : Set zone 1, 2, 3, 4 and 5 heart rate limits. For more information on sport zones, see Polar Sport zones Settings...

  • Page 32: User Information Settings

    ® OwnIndex Polar OwnIndex, the result of Polar Fitness Test (page 35), predicts your maximal oxygen uptake (VO 2max OwnIndex usually ranges from 20 to 95 and is comparable to VO , commonly used to evaluate aerobic 2max fitness.

  • Page 33: Watch Settings

    ENGLISH • : Select Units Metric units (kg, m) Imperial units (lbs, ft) • : Select Language Dansk Deutsch English Español Français Italiano Nederlands Norsk Português and accept with START . Suomi Svenska Watch Settings To view and change your Watch settings select MENU...
  • Page 34 ENGLISH • Select to view the number of visible satellites. GPS info • Select if you want to see the sport zone heart rate limits. Show zone limits This selection is only available if heart rate sensor is set on. Settings...

  • Page 35: Polar Fitness Test

    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 ), which is commonly 2max used to evaluate aerobic fitness.

  • Page 36: After The Test

    < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30 The classification is based on a literature review of 62 studies where VO was measured directly in 2max Polar Fitness Test...
  • Page 37 Delete OwnIndex (xx) value? No/Yes 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...

  • Page 38: New Accessory

    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.com/en/polar_community/videos [http://www.polar.com/en/support/video_tutorials]. You can have two bikes on the training computer. Each bike has to have the sensors separately taught.

  • Page 39: Pairing A New Cadence Sensor With The Training Computer

    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 sport profile. Running Calibration of the stride sensor improves the accuracy of speed/pace and distance measurements. It is...

  • Page 40: Calibration By Running Wizard

    ENGLISH 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 and select MENU >...
  • Page 41 ENGLISH In time mode press START and select as your sport profile. Press START again and start Running running. 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 . Then calibrate the sensor: Press and hold LIGHT to go enter .

  • Page 42: Polar Smart Coaching

    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 percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

  • Page 43: Heart Rate Variability

    It also gives you feedback on your heart rate zones in comparison to your normal level. 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...
  • Page 44 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.

  • Page 45: Maximum Heart Rate

    - 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. Polar Smart Coaching...

  • Page 46: Polar Running Index

    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 (VO...
  • Page 47 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km 42.195 km (h:mm:ss) (h:mm:ss) 1800 0:36:20 1:15:10 2:48:00 5:43:00 1900 0:34:20 1:10:50 2:38:00 5:24:00 2000 0:32:20 1:07:00 2:29:30 5:06:00 2100 0:30:40 1:03:30 2:21:30 4:51:00 2200 0:29:10 1:00:20 2:14:30 4:37:00 Polar Smart Coaching...

  • Page 48: Polar Training Load Feature

    For more information on Training load, see polarpersonaltrainer.com Help. Polar Endurance Training Program for Running and Cycling Polar has created tailored Endurance training programs for running and cycling, which are available for you in polarpersonaltrainer.com. You get a personalized training program to best suit your current fitness level.
  • Page 49 Advanced stage consists of levels 11-20. At this stage the 4 weeks training module contains mainly medium, long, interval and tempo training sessions; easy training sessions are given from level 12 onwards. For more information on Polar Endurance training programs see polarpersonaltrainer.com Help. Polar Smart Coaching...

  • Page 50: Important Information

    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.

  • Page 51: Service

    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.

  • Page 52: Precautions

    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 Important Information...

  • Page 53: Minimizing Risks When Training

    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 interference.
  • Page 54 ENGLISH Training 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 ±...

  • Page 55: Frequently Asked Questions

    20ºC). 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.
  • Page 56 Distance is measured between the last location before the shadow area and the first location after the shadow area in a straight line. What is the measurement accuracy of Polar RC3 Polar RC3 GPS training computer measurement GPS? accuracy is +/- 2% for distance and +/- 2km/h for speed.
  • Page 57 Make sure the sensor is correctly positioned on Check stride sensor! 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 •...

  • Page 58: Limited International Polar Guarantee

    • Items purchased second hand are not covered by the two (2) year warranty, unless otherwise stipulated by local law. • 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.

  • Page 59: Disclaimer

    Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro ®...

  • Page 60: Index

    ENGLISH INDEX Basic settings ..........12 User information settings .

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