Polar Electro RCX5 User Manual
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Polar Electro RCX5 User Manual

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Summary of Contents for Polar Electro RCX5

  • Page 1 POLAR RCX5 User Manual...

  • Page 2: Table Of Contents

    ENGLISH CONTENTS 1. INTRODUCTION ........................5 2. TRAINING COMPUTER PARTS ....................6 Polar RCX5 Training Computer Parts ..................6 Optional Accessories ......................6 3. GETTING STARTED ........................ 8 Basic Settings ........................8 Button Functions and Menu Structure ..................8 Button Functions ......................8 Menu Structure ........................
  • Page 3 Caring for Your Product ......................51 Service ........................... 51 Changing Batteries ....................... 51 Change Batteries Yourself ....................52 Battery Lifetime in RCX5 ......................53 Precautions ........................53 Interference During Training ....................53 Minimizing Risks When Training ..................53 Technical Specifications ......................54 Frequently Asked Questions.....................
  • Page 4 ENGLISH INDEX ..........................59...

  • Page 5: Introduction

    Polar ZoneOptimizer feature, and the training program sessions are modified according to your present condition. • The RCX5 training computer has four default Sport profiles for you to choose from. You can also create your own sport profiles in WebSync software and download them onto your training computer using DataLink data transfer unit.

  • Page 6: Training Computer Parts

    ENGLISH 2. TRAINING COMPUTER PARTS Polar RCX5 Training 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 WearLink + Hybrid transmitter sends ECG-accurate heart rate signal to the training computer over the 2.4GHz W.I.N.D.
  • Page 7 ENGLISH Optional transmits speed/pace, distance and location Polar G3/G5 GPS sensor data, as well as track information to RCX5, which records and displays the data for later analysis. Optional wirelessly measures cycling Polar CS cadence sensor W.I.N.D. cadence, i.e. your real-time and average pedaling rate as revolutions per minute.

  • Page 8: Getting Started

    ENGLISH 3. GETTING STARTED 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. is displayed.
  • Page 9 ENGLISH 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 Training Program for Running and Cycling (page 49) Data Follow up on your training data. For more information, see After Training (page 22). Settings Personalize your training computer and select the necessary features for each of the sport profiles to suit your training.

  • Page 10: Prepare For Training

    ENGLISH 4. PREPARE FOR TRAINING Plan Your Training You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help. Sport Profiles The default sport profiles in the training computer are: Running, Cycling, Swimming and Other sport.

  • Page 11: Calibration By Running Wizard

    ENGLISH 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 (page 41).
  • Page 12 ENGLISH Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered. In time mode press OK once. Browse the sport profiles with UP/DOWN and select Running by pressing OK. Start running. Press and hold LIGHT to go to >...

  • Page 13: Training

    ENGLISH 5. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 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 or gel.

  • Page 14: Train With Polar Zoneoptimizer

    ENGLISH 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. To change sport profile settings or heart rate settings before the training recording is started (in pre-training mode), press and hold Quick menu LIGHT to enter...
  • Page 15 ENGLISH 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. To set the ZoneOptimizer function on, select > > >...

  • Page 16: Use Polar Endurance Training Program

    Thu 26.8.Long run 20km ). To start training press OK. Use RCX5 in Multisport Training Before commencing a multisport training session, make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session. For more information, see Sport Profile Settings (page 27).

  • Page 17: Record A Lap

    ENGLISH Record a Lap Press 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.

  • Page 18: Night Mode

    For more information, on the HeartTouch 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, training recording mode or pause mode. The backlight will be activated every time you press any of the buttons, or use the HeartTouch function during training recording.
  • Page 19 ENGLISH Information on the display Symbol Explanation Total duration of the Stopwatch training session so far Lap time Time used for the lap. Average heart rate of the Average heart rate training session so far. Expended calories Calories Calories/ hour Expended calories per hour Heart rate Current heart rate...

  • Page 20: Reminder

    ENGLISH Information on the display (Polar G3/G5 GPS Symbol Explanation sensor required) Distance covered so far Distance Lap distance Lap distance Average speed/pace so Average speed Maximum speed/pace so Max speed Trip Trip distance Information on the display (Polar speed sensor Symbol Explanation required)

  • Page 21: Pause/ Stop Training Recording

    ENGLISH the software but it can be switched off in the monitor. Pause/ Stop Training Recording To pause training recording, press BACK once. To change the sport, browse the sport profiles with UP/DOWN buttons and select the sport you want to use next. To continue training recording press OK. To stop recording completely, press BACK twice.

  • Page 22: After Training

    ENGLISH 6. AFTER TRAINING Analyze Training Results To view basic data on your performance, see > > on your training computer. For MENU Data Training files 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 Sport Training Files To view training files on different sports go to >...
  • Page 23 ENGLISH Cycling Average speed Maximum speed Visible only if speed data from GPS, stride sensor, or bike speed sensor available. Running Average cadence Maximum cadence Visible if stride sensor or bike cadence sensor data available. Running Average stride length RunningIndex Visible if stride sensor data available.

  • Page 24: Multisport Training File

    ENGLISH Automatic laps Best lap Average lap Visible if automatic lap feature is set on. Multisport Training File To view a multisport training file go to > > and browse with UP/DOWN buttons to MENU Data Training files select the file you want to review and press OK. MULTISPORT Summary gives you the general information on the whole training session.

  • Page 25: Totals Since Xx.xx.xxxx

    ENGLISH SUMMARY This week The dates on which the data was collected Duration Duration Distance Calories Sessions Sport zones 1, 2, 3, 4 and 5 Time per zone Totals Since xx.xx.xxxx To view totals of the training files go to >...

  • Page 26: Data Transfer

    ENGLISH 7. DATA TRANSFER Transfer 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 polarpersonaltrainer.com web service.

  • Page 27: 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. To modify sport profile settings select >...

  • Page 28: Cycling Settings

    ENGLISH visible in the list of sports in pre-training mode, when you press OK in Time mode. Select Sport not is displayed. shown in pre-training mode 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.

  • Page 29: Swimming Settings

    ENGLISH 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 Wheel >...

  • Page 30: Other Sport Settings

    ENGLISH • > Set reminder Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help. • Set training views For more information, see Set training views • Select is displayed.

  • Page 31: User Information Settings

    ENGLISH The display reads: Browse the selection with To confirm the value, press OK UP/DOWN and select the value to be modified. Confirm with OK ZoneOptimizer Set ZoneOptimizer Off Confirm with OK Heart rate view Select heart rate view Beats (BPM) or per minute Percent of...

  • Page 32: Maximum Heart Rate (Hrmax)

    ENGLISH The display reads: Browse the selection with To confirm the value, press OK UP/DOWN and select the value to be modified. Set your maximum heart rate, if Maximum heart rate you know your laboratory measured current maximum heart rate value. Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set...
  • Page 33 ENGLISH Recording Rate WearLink+ Speed Cadence Hybrid transmitter 124h 405h 54min 57min 10min 33min 57min 137h 446h 5min 17min 23min 39min 17min 124h 405h 54min 57min 10min 33min 57min 104h 217h 599h 2151h 13min 38min 30min 39min 34min 118h 312h 1101h 6min 23min...

  • Page 34: Watch Settings

    ENGLISH Watch Settings To view and change your select > Watch settings Settings Watch settings • Select alarm repetition Off Once Monday to Friday Every day • Select Time 1 Time2 Time in use • Set date Date format Date separator •...
  • Page 35 ENGLISH This selection is only available if connection to any of the sensors has been lost. • Select to calibrate s3+ stride sensor. Calibrate stride sensor The option is only available when s3+ stride sensor is in use. • Select Training sounds and set training sounds Soft...

  • Page 36: Applications

    ENGLISH 9. APPLICATIONS 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 (VO2 ), which is commonly used to evaluate aerobic fitness.

  • Page 37: After The Test

    ENGLISH communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity level of is displayed. Select , or . For further information on activity levels, past 3 months High Moderate see User Information Settings (page 31).

  • Page 38: Polar Race Pace

    ENGLISH Age / Years Very 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 >...
  • Page 39 ENGLISH Select > > > > > MENU Applications Race pace Select sport Set race pace Set target distance in > > is displayed. km/mi Set target time Race pace set to xx:xx MIN/KM or MIN/MI To set the Race pace on for your training session, select >...

  • Page 40: Using A New Transmitter

    ENGLISH 10. USING A NEW TRANSMITTER Using a New Transmitter If you purchase a new WearLink+ Hybrid transmitter or a new WearLink 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.

  • Page 41: Using A New Accessory

    ENGLISH 11. USING A NEW ACCESSORY 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.

  • Page 42: Pairing A New Stride Sensor With Training Computer

    ENGLISH Select to start the search again. Select to cancel the searching. To return to time mode, press and hold the BACK button. Pairing a New Stride Sensor With Training 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 stride sensor or to the video tutorial at http://www.polar.fi/en/support/video_tutorials.

  • Page 43: Background Information

    ENGLISH 12. BACKGROUND INFORMATION 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 44: Heart Rate Variability

    ENGLISH 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. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
  • Page 45 ENGLISH 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 more certain for you to get the same physiological response when training in specific Sport Zones on different days.

  • Page 46: Maximum Heart Rate

    ENGLISH 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 ) is the highest number of heartbeats per minute (bpm) during maximum physical exertion.

  • Page 47: Polar Running Index

    ENGLISH You 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. To develop cadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A session of cadence training a week is a good start.
  • Page 48 ENGLISH Running Index Performance Level < 30 - 30 Very poor 31-37 Poor 38-44 Fair 45-51 Average 52-58 Good 59-65 Very 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.

  • Page 49: Polar Training Load Feature

    ENGLISH Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km 42.195 km (h:mm:ss) (h:mm:ss) 3750 0:17:15 0:36:00 1:19:00 2:50:00 3900 0:16:30 0:34:30 1:16:00 2:45:00 4000 0:16:00 0:33:30 1:14:00 2:40:00 4100 0:15:30 0:32:30 1:12:00 2:35:00 4200 0:15:15 0:32:00 1:10:00 2:30:00...

  • Page 50: Polar Training Articles

    ENGLISH 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). Training modules and your training activity are linked together so that training modules get more challenging as your training activity increases, and also less challenging if your training activity decreases.

  • Page 51: Important Information

    During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For further information, see Limited International Polar Guarantee (page ? ) For contact information and all Polar Service Center addresses, visit www.polar.fi/support and country...

  • Page 52: Change Batteries Yourself

    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, transfer all data from your RCX5 to polarpersonaltrainer.com to avoid data loss. For more information, see Transfer Data (page 26).

  • Page 53: Battery Lifetime In Rcx5

    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.

  • Page 54: Technical Specifications

    ENGLISH • 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 pain or excessive fatigue when training, it is recommended that you stop the training or continue at a lighter intensity.

  • Page 55: Frequently Asked Questions

    Connector material: Polyamide Strap material: Polyurethane/Polyamide/Polyester/Elastane/Nylon Water resistance: 30 m (Suitable for bathing and swimming) The Polar RCX5 training computer applies the following patented technologies, among others: ® • OwnIndex technology for fitness test. ® • OwnCal personal calorie calculation.

  • Page 56: Limited International Polar Guarantee

    ENGLISH 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 erratic, extremely high or shows nil (00)? •...
  • Page 57 Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro ®...

  • Page 58: Disclaimer

    • Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.
  • Page 59 ENGLISH INDEX AutoSync ............34 Running Cadence .

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