Polar Electro RCX3 User Manual
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Polar Electro RCX3 User Manual

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POLAR
RCX3
User Manual

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Summary of Contents for Polar Electro RCX3

  • Page 1 POLAR RCX3 User Manual...

  • Page 2: Table Of Contents

    ENGLISH CONTENTS 1. INTRODUCTION ........................4 2. THE COMPLETE TRAINING SYSTEM .................... 5 Training Computer Parts..................... 5 Training Software......................5 Available Accessories......................6 3. GETTING STARTED ........................ 7 Basic Settings ........................7 Button Functions and Menu Structure ..................7 4. PREPARE FOR TRAINING ......................10 Sport Profiles........................
  • Page 3 Service ........................... 45 Changing Batteries ....................... 45 Change Batteries Yourself ....................46 Power Save Mode ........................ 47 Battery Lifetime in RCX3 ......................47 Precautions ........................47 Interference During Training ....................47 Minimizing Risks When Training ..................47 Technical Specifications ......................48 Frequently Asked Questions.....................

  • Page 4: Introduction

    The Polar Sport Zones feature helps your to train at the right intesity. You can lock your target sport zone for a training session. When your heart rate goes below or above the target sport zone, the RCX3 gives a visual and audible alarm.

  • Page 5: The Complete Training System

    • fine-tune your training computer settings and set the Power Save mode on/off, and • customize your RCX3 training computer display for example with your own logo • export data to other softwares. The WebSync software can be downloaded at www.polarpersonaltrainer.com.

  • Page 6: Available Accessories

    Optional Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. transmits speed/pace, distance and location data, as well as track information to RCX3, which records and displays the data for later analysis. Optional Polar CS cadence sensor W.I.N.D.

  • Page 7: 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 8 ENGLISH • Illuminate the • Exit the menu • Confirm • Move through • Move through display selections selection lists selection lists • Return to • Press and hold previous level • Start training • Adjust a • Adjust a to unlock session selected value...
  • Page 9 ENGLISH oxygen uptake (VO ), which is a commonly used aerobic capacity measure. For more information, see 2max Polar Fitness Test (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. Polar DataLink data transfer unit and WebSync software make it easy to transfer training files to the web service.

  • Page 10: Prepare For Training

    ENGLISH 4. PREPARE 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 >...

  • Page 11: Calibrate Sensor By Running A Known Distance (On-The-Fly Calibration)

    ENGLISH To calibrate the stride sensor manually before training, select Settings > Sport profiles > Running > Stride sensor > Set factor Adjust the factor. is displayed. Calibareted to x.xx The calibration factor can also be set during training, when the stride sensor is in use. Press and hold LIGHT to enter the and then select >...

  • Page 12: Training

    ENGLISH 5. TRAINING Wear the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. Wet the electrode areas of the strap under running water. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably.

  • Page 13: Train With Polar Zoneoptimizer

    ENGLISH If you have activated an optional sensor for the sport profile, the training computer will automatically search for the signal. 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.
  • Page 14 ENGLISH 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 Training Session with Polar ZoneOptimizer To use the ZoneOptimizer function in your training, set in on by selecting MENU >...

  • Page 15: Training Views

    ENGLISH After the determination is finished, the training computer displays one of the following: • The determination was Default sport zones (heart rate zones) in use. not successful. The Polar sport zone (heart rate) limits will be used. • The limits Sport zones optimized.
  • Page 16 ENGLISH CALORIES ZONEPOINTER ZONEPOINTER Calories ZonePointer ZonePointer Time of day Time at Zone Time at Zone Duration Duration Duration SPORT ZONES LAP 01 TIME LAP 01 TIME Time on each Lap time Lap time zone Heart rate Heart rate Lap distance Lap distance AVERAGE AVERAGE...
  • Page 17 ENGLISH LAP 01 TIME CADENCE LAP 01 TIME Lap time Cadence Lap time Heart rate Time of day Heart rate Lap distance Calories Lap distance AVERAGE SPORT ZONES AVERAGE SPEED/PACE SPEED/PACE Time on each Average zone Average speed/pace speed/pace Calories Calories Time of day Time of day...

  • Page 18: Button Functions During Training

    ENGLISH 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) You can select the speed view in sport profile settings. See Sport Profile Settings (page 27) for instructions.

  • Page 19: Lock A Sport Zone

    Sport zone3 Unlocked Night Mode There is a night mode function in the RCX3 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.

  • Page 20: After Training

    ENGLISH 6. AFTER TRAINING Analyze Training Results The RCX3 records your training data in when the training session has lasted at least one Training files minute. To view basic data on your performance, see > > MENU Data Training files For deeper analysis, transfer the data to polarpersonaltrainer.com with the DataLink data transfer unit and...

  • Page 21: Gps Sensor

    ENGLISH Average stride length Running index (visible if s3+ stride sensor in use) Bike in use Riding duration (visible if training file is cycling sport) Sport zones Time on each zone (visible if heart rate sensor in use) Zone limits (visible if ZoneOptimizer used and heart rate sensor in use) (number of the laps) Laps...

  • Page 22: Training Benefit

    ENGLISH Lap distance Split distance (visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor in use) Average cadence Maximum cadence (visible if s3+ stride sensor or CS cadence sensor in use) Average stride length (visible if s3+ stride sensor in use) Training Benefit The Training Benefit feature helps you better understand the effectiveness of your training.

  • Page 23: Week Summaries

    ENGLISH Feedback Training benefit Good pace! You improved your ability to sustain Tempo & Steady state training high intensity effort for longer. This session also developed your aerobic fitness and the endurance of your muscles. Good pace! You improved your aerobic fitness and Steady state &...

  • Page 24: Totals Since Xx.xx.xxxx

    ENGLISH Calories Number of 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 > > and press OK. MENU Data Totals since Duration Distance Calories Number of sessions Sport zones 1, 2, 3, 4 and 5 Time per zone...

  • Page 25: Reset Totals

    ENGLISH is displayed or and the training computer returns to Data menu. reset Reset Totals To reset totals select > > Select is displayed or and the MENU DATA Reset totals? Totals reset training computer returns to Data menu. After Training...

  • Page 26: Data Transfer

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

  • Page 27: Settings

    ENGLISH 8. SETTINGS Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX3 training computer. To modify sport profile settings select > > MENU Settings Sport profiles Running Settings To view or modify sport profile settings for running select >...
  • Page 28 ENGLISH • : Select . If you set the , the number of the Training view numbering Training view numbering On training view appears for a few seconds when you browse the training views with UP/DOWN. • : Select . The training information will be displayed on three or two rows Training view 3 rows 2 rows...

  • Page 29: Other Sport Settings

    ENGLISH 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.

  • Page 30: Maximum Heart Rate (Hrmax)

    ENGLISH To view and modify user information settings, select > > > MENU Settings User information USER INFORMAT. Browse the selection with UP/DOWN and accept the value with OK. • : Set your weight in kilograms (kg) or pounds (lbs). Weight •...

  • Page 31: Quick Menu

    ENGLISH • : Select Time Time 1 Time 2 Time in use • Date Set date Date format Date separator • Week' starting day : Select Monday Saturday Sunday • : Select (visible if you have set an event in the Watch face Time only Time and logo Time and event...

  • Page 32: 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 33: After The Test

    ENGLISH evaluation. For further information on evaluations, see Fitness Level Classes. Update to VO 2max • Select to save the OwnIndex value to your user settings and menu. OwnIndex results • Select only if you know your laboratory-measured VO value, and if it differs more than one fitness 2max level class from the OwnIndex result.
  • Page 34 ENGLISH Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990. Ownindex results Select > > MENU Fitness test OwnIndex results In the menu you can see how your OwnIndex value has been developing. Up to 60 latest OwnIndex results OwnIndex values and respective dates are included in the display.

  • Page 35: Using A New Heart Rate Sensor

    ENGLISH 10. USING A NEW HEART RATE 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 disturbance-free training in a group.

  • Page 36: 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 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.

  • Page 37: Pairing A New Gps Sensor With The Training Computer

    ENGLISH Pairing a New GPS Sensor with the Training 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.

  • Page 38: 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 39: 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 40 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 38). 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 41: Maximum Heart Rate

    ENGLISH Maximum Heart Rate Maximum heart rate (HR ) 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 is used to express training intensity.

  • Page 42: Polar Running Index

    ENGLISH 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), noticeable improvements should be seen in overall speed, as well.
  • Page 43 ENGLISH Running Index Performance Level 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. Long-term analysis The single Running Index values form a trend that predicts your success in running certain distances. The following chart estimates the duration that a runner can achieve in certain distances when performing maximally.

  • Page 44: Polar Training Load Feature

    ENGLISH *Optional s3+ stride sensor or G3/G5 GPS sensor required. Polar Training 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, helping you find the balance between rest and training.

  • Page 45: Important Information

    During the two-year guarantee/warranty period we recommend that you have service, other than battery replacement, 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 51).

  • Page 46: 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 RCX3 to polarpersonaltrainer.com to avoid data loss. For more information, see Data Transfer (page 26).

  • Page 47: Power Save Mode

    For more information, see WebSync Help. Battery Lifetime in RCX3 The battery lifetime for the RCX3 training computer is on average 7-8 months and depends on which features and sensors you use. The suggestions below will help you to lengthen the battery lifetime.

  • Page 48: Technical Specifications

    Using RCX3 Training Computer in water: The training computer is water resistant. However, heart rate measurement does not work in water. You can use the training computer under water as a watch but it is not a diving instrument.

  • Page 49: Cs Speed Sensor

    Connector material: Polyamide Strap material: Polyurethane/Polyamide/Polyester/Elastane/Nylon Water resistance: 30 m (Suitable for bathing and swimming). The WearLink W.I.N.D. transmitter does not measure heart rate in water. The Polar RCX3 training computer applies the following patented technologies, among others: Important Information...

  • Page 50: Frequently Asked Questions

    ENGLISH ® • OwnIndex technology for fitness test. ® • OwnCal personal calorie calculation. Polar WebSync Software and Polar DataLink™ Operating system: Microsoft Windows XP/Vista/7 or Mac OS X 10.5 (Intel) or System Requirements: newer Internet connection Free USB port for DataLink Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 (1m, 30min, 20ºC).

  • Page 51: Limited International Polar Guarantee

    • 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.

  • Page 52: 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 53 ENGLISH Manufactured by: Polar Electro Oy Professorintie 5 FI-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi ENG A 3/2012 Important Information...

  • Page 54: Index

    ENGLISH INDEX AutoSync ............26 Stop recording .

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