Polar Electro RCX3 User Manual
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Polar Electro RCX3 User Manual

Training computer
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Summary of Contents for Polar Electro RCX3

  • Page 1 ENGLISH 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 Plan Your Training .......................
  • Page 3 Service ........................... 48 Changing Batteries ....................... 48 Change Batteries Yourself ....................49 Power Save Mode ........................ 50 Battery Lifetime in RCX3 ......................50 Precautions ........................50 Interference During Training ....................50 Minimizing Risks When Training ..................51 Technical Specifications ......................52 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 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 10: Prepare For Training

    DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help. 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: Set Calibration Factor Manually

    ENGLISH To calibrate a certain distance with a step-by-step guidance, select MENU > Settings > Sport profiles > Running > Stride sensor calibration > By running Set distance displayed. Adjust the distance, how far you wish to run, to calibrate the stride sensor (minimum calibration distance is 400 meters / 0.3 miles).
  • Page 12 ENGLISH In time mode press OK and select as your sport profile. Press OK again and start running. Running Press and hold LIGHT to enter the . Select Quick menu Calibrate stride sensor Select Set correct distance . Fix the displayed distance with the distance you just ran, and press OK. is displayed.

  • Page 13: Training

    ENGLISH 5. TRAINING Wear the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. Moisten the electrode area of the strap. Attach the connector to the strap. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.

  • Page 14: 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 15 ENGLISH To start the training session with ZoneOptimizer press OK. The display will show the sport used in the previous training session and the count down timer will start running in the background as soon as the heart rate has reached 70 beats per minute. An ECG-curve will appear in the top right had corner of the display.

  • Page 16: Use Polar Endurance Training Program

    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 17 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 18 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 19: 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 28) for instructions.

  • Page 20: 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 21: 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 22 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 23: 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 24: 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 25: 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 26: 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 27: 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 28: 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 29 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 30: 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 31: User Information Settings

    ENGLISH User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance. 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. •...

  • Page 32: Watch Settings

    ENGLISH Watch Settings To view and change your select > Watch settings Settings Watch settings • Alarm : Set alarm repetition Once Monday to Friday Every day • : Select Time Time 1 Time 2 Time in use • Date Set date Date format Date separator...
  • Page 33 ENGLISH • 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 34: 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 35: After The Test

    ENGLISH When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level 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.
  • Page 36 ENGLISH healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. 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 >...

  • Page 37: Using A New Heart Rate Sensor

    ENGLISH 10. USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor If you purchase a new compatible heart rate sensor 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 38: 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 39: 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 40: 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 41: 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 42 ENGLISH 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 (page 40). The ZoneOptimizer measurement takes your personal information, including your heart rate variability, into account and personalizes your sport zones before every training session.

  • Page 43: 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 44: 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 45 ENGLISH Age / Years Very low Fair Moderate Good Very good Elite 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 >...

  • Page 46: 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) 2300 0:27:50 0:57:30 2:08:00 4:24:00 2400 0:26:30 0:55:00 2:02:00 4:12:00 2500 0:25:20 0:52:40 1:57:00 4:02:00 2600 0:24:20 0:50:30 1:52:00 3:52:00 2700 0:23:20 0:48:30 1:47:30 3:43:00...
  • Page 47 ENGLISH Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitness routine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event. Endurance training programs are continual i.e. the program will continue as long as you want to stop it. The program guides you to train in the correct way by defining the training volume, training intensity and training placement on weekdays, for the optimal fitness improvement.

  • Page 48: Important Information

    Polar product registration, polarpersonaltrainer.com, Polar discussion forum and newsletter registration. Changing Batteries The RCX3 training computer and the Polar H2/H3 heart rate sensor both have a user changeable battery. To change the battery yourself, please follow the instructions carefully as instructed in chapter Change Batteries Yourself.

  • Page 49: 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 27).

  • Page 50: 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 51: Minimizing Risks When Training

    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 52: Technical Specifications

    ENGLISH under water. Using the training computer in excessive rainfall may also cause interference. WARNING: This product and its packaging contain chemicals known to the State of California to cause cancer, birth defects or reproductive harm. This notice is provided in accordance with California’s Proposition 65.

  • Page 53: Frequently Asked Questions

    Water resistance: 30 m (Suitable for bathing and swimming). The Polar H3 heart rate sensor does not measure heart rate in water. The Polar RCX3 training computer applies the following patented technologies, among others: ® • OwnIndex technology for fitness test.

  • Page 54: Limited International Polar Guarantee

    ENGLISH the symbol appears, the training computer sounds and backlight are automatically deactivated. For further information on changing the battery, see Important Information (page 48)..I do not know where I am in the menu? Press and hold BACK until the time of day is displayed..there are no reactions to any buttons? Reset the training computer by pressing all the buttons simultaneously for two seconds until the display fills with digits.
  • Page 55 Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro ®...

  • Page 56: 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 57: Index

    ENGLISH INDEX AutoSync ............27 Start training .

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