POLAR RCX5 User Manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 5 2. TRAINING COMPUTER PARTS ................................................................................................... 6 Polar RCX5 Training Computer Parts .......................................................................................... 6 Optional Accessories .................................................................................
ENGLISH Sport Profile Settings ............................................................................................................ 27 Running Settings .............................................................................................................. 27 Cycling Settings ............................................................................................................... 28 Swimming Settings .......................................................................................
ENGLISH INDEX ...............................................................................................................................
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 latest version of this user manual can be downloaded at www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.
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. and the 5kHz (in water activities) technology, both proprietary to Polar. The transmitter consists of a strap and a connector.
ENGLISH 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 speed sensor W.I.N.D. wirelessly measures cycling distance and your real-time, average and maximum speeds.
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. Select language is displayed. You can select from Deutsch, English, Español, Français , Italiano, Português, Suomi or Svenska and accept with OK. Please enter basic settings is displayed. Press OK and adjust the following data: 1.
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. For more information, see Settings (page 27).
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.
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). Make sure the stride sensor function in the training computer is on. Select Settings > Sport profiles > Running> Stride sensor > On.
ENGLISH 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 > Calibrate stride sensor . 3. Fix the displayed distance with the distance you just ran, and press OK. Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action.
ENGLISH 5. TRAINING Wear the Transmitter 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 or gel. 2. Attach the connector to the strap. Adjust the strap to fit tightly but comfortably. 3.
ENGLISH 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. To 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 information, see Quick menu (page 34). 3. When you are ready to start the training session, press OK.
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 MENU > Settings > Heart rate settings > ZoneOptimizer > On. The ZoneOptimizer determination will start in the background already when you are in pre-training mode.
ENGLISH 5. After the determination is finished, the training computer displays one of the following: • Default sport zones (heart rate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used. • Sport zones optimized. Heart rate zones on higher level. The limits have been raised compared to your average ZoneOptimizer limits. You may consider having a high intensity training session today. • Sport zones optimized. Heart rate zones on normal level.
ENGLISH 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, if you did not preset target zones before starting the training, you can do it on-the-go during a session. To lock/unlock the zone, press and hold OK.
ENGLISH • show time of day. • take a lap. Please note that HeartTouch function only works with Polar WearLink ®+ Hybrid transmitter. 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.
ENGLISH Information on the display Symbol Explanation Stopwatch Total duration of the training session so far Lap time Time used for the lap. Average heart rate of the training session so far.
ENGLISH Information on the display (Polar G3/G5 GPS sensor required) Symbol Explanation Distance covered so far Distance Lap distance Lap distance Average speed/pace so far Average speed Maximum speed/pace so far Max speed Trip Trip distance Information on the display (Polar speed sensor required) Symbol Explanation Speed you are currently cycling at Speed Distance cycled Distance Lap distance* Lap number and lap distance Avg speed The average speed so far.
ENGLISH the software but it can be switched off in the monitor. Pause/ Stop Training Recording 1. 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. 2. To stop recording completely, press BACK twice. Care for your transmitter after training. Detach the transmitter connector from the strap and rinse the strap under running water after every use.
ENGLISH 6. AFTER TRAINING Analyze Training Results To view basic data on your performance, see MENU > Data > Training 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.
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. If GPS sensor in use, running index is shown, but stride length is not shown. Cycling Bike in use Riding duration Visible if training file is cycling sport.
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 MENU > Data > Training 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 session. Duration Distance Press DOWN to view the separate sport files of the multisport training session.
ENGLISH 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 Time per zone Totals Since xx.xx.xxxx To 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 Time per zone Delete Files To delete a training file, select MENU > DATA > Delete files > Training file and press OK.
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. How to set your PC for data transmission 1. Register at polarpersonaltrainer.com 2.
ENGLISH 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. To modify sport profile settings select SETTINGS > Sport profiles.
ENGLISH visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not shown in pre-training 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 recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
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 size > Set wheel size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1 Look for the diameter in inches or in ETRTO printed on the wheel.
ENGLISH • Set reminder > 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 training views For more information, see Set training views • Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not shown in pre-training mode is displayed.
ENGLISH The display reads: Browse the selection with UP/DOWN and select the value to be modified. To confirm the value, press OK ZoneOptimizer Set ZoneOptimizer Off or On Confirm with OK Heart rate view Select heart rate view Beats per minute (BPM) or Percent of maximum (% of maximum) Confirm with OK Heart rate zone lock Select Heart rate zone lock OFF , or lock one of the zones separeately and select Zone 1, Zone 2, Zone 3, Zone 4 or Zone 5 and press OKZone X locked is displayed.
ENGLISH The display reads: Browse the selection with UP/DOWN and select the value to be modified. To confirm the value, press OK Maximum heart rate Set your maximum heart rate, if 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 this value for the first time. OK For more information, see Maximum Heart Rate (HRmax) OwnIndex (VO2max) Set your OwnIndex (VO2max value).
ENGLISH WearLink+ Speed Hybrid transmitter Off Off Off On On On On On On On Off On On On On Off Off Off Off • Cadence S3+ GPS Recording Rate 1s 2s 5s 15s 60s Off On Off On 11h 54min 20h 57min 45h 10min 124h 33min 405h 57min On Off Off On 13h 5min 23h 17min 50h 23min 137h 39min 446h 17min On On Off On 11h 54min 20h 57min 45h 10min 124h 33min 405h 57min Off On Off Off 58h 13min 104h 38min 217h 30min 599h 39min 2151h 34min On Off Off Off 29h 6min 52h 23min
ENGLISH Watch Settings To view and change your Watch settings select Settings > Watch settings • Select alarm repetition Off , Once, Monday to Friday or Every day • Select Time 1, Time2or Time in use • Set date, Date format and Date separator • Select week' starting day Monday , Saturday or Sunday • Select watch face Time only , Time and logoTime and event (if you have set an event date on your PC) Connection Settings To modify your connection settings select Menu > Connect.
ENGLISH This selection is only available if connection to any of the sensors has been lost. • Select Calibrate stride sensor to calibrate s3+ stride sensor. The option is only available when s3+ stride sensor is in use. • Select Training sounds and set training sounds Off, Soft, Loud or Very loud • Select Set automatic lap off or On. This selection is only available if speed information is available i.e.
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 (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
ENGLISH communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity level of past 3 months is displayed. Select Top, High, Moderate , or Low. For further information on activity levels, see User Information Settings (page 31). If your training computer does not receive your heart rate at the beginning or during the test, the test fails and Test failed , Check heart rate transmitter is displayed.
ENGLISH 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 26-29 30-32 33-36 > 36 55-59 < 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
ENGLISH 1. Select MENU > Applications > Race pace > Select sport > Set race pace > Set target distance in km/mi > Set target time > Race pace set to xx:xx MIN/KM or MIN/MI is displayed. 2. To set the Race pace on for your training session, select MENU > Applications > Race pace > Select sport > Start session with race pace and confirm with OK.
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. Pairing ensures that your training computer receives signals from your accessory only, and enables disturbance-free training in a group. Please note that WearLink W.I.N.D. transmitter does not measure heart rate in water.
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. Pairing a New Speed Sensor With Training Computer Make sure the speed sensor has been correctly installed.
ENGLISH 5. Select YES to start the search again. 6. Select NO to cancel the searching. 7. 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. 1.
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. Target zone Intensity % of HRmax, bpm Example durations less than 5 minutes Benefits: Maximal or near maximal effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles.
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. If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5.
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.
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 (HRmax) 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.
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. Incorporate some cadence work into the rest of your week. During long easy runs, you could include some faster cadence every now and then.
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. Long-term analysis The single Running Index values form a trend that predicts your success in running certain distances.
ENGLISH 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 required. Polar Training Load Feature The training load feature in the calendar view in polarpersonaltrainer.
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. Beginner stage consists of levels 1-5.
ENGLISH 13. IMPORTANT INFORMATION Caring for Your 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 water. Dry the connector with a soft towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
ENGLISH 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 following: • The low battery indicator is displayed when 10-15% of the battery capacity is left.
ENGLISH 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. To get the 11 months lifetime for the battery, take the following settings into use in your training computer: • Set the AutoSync off in WebSync software.
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.
ENGLISH Transmitter Battery life of WearLink®+ Hybrid transmitter: Battery type: Battery sealing ring: Operating temperature: Connector material: Strap material: Water resistance: 600 hours of use CR2025 O-ring 20.0 x 1.0, material silicone -10 °C to +40 °C / 14 °F to 104 °F Polyamide Polyurethane/Polyamide/Polyester/Elastane/Nylon 30 m (Suitable for bathing and swimming) The Polar RCX5 training computer applies the following patented technologies, among others: • OwnIndex® technology for fitness test.
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)? • Make sure the transmitter belt has not loosened during exercise.
ENGLISH • 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 consumer/purchaser of this device that the product will be free from defects in material or workmanship for two (2) years from the date of purchase.
ENGLISH 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 described herein. Polar Electro Inc.
ENGLISH INDEX AutoSync . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Battery symbol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Bike settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Blank display . . . .
