POLAR RC3 GPS User Manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. THE ALL-IN-ONE TRAINING SYSTEM ........................................................................................... Training Computer Parts......................................................................................................... Training Software.......................................................................................
ENGLISH Watch Settings .................................................................................................................... 33 Quick Menu ........................................................................................................................ 33 Time Mode ...................................................................................................................... 33 Pre-training mode ...................................................................................
ENGLISH 1. INTRODUCTION Congratulations on the purchase of your Polar RC3 GPS™ training computer! The training computer offers you an all-in-one system to guide you in your training. This user manual includes complete instructions to help you get the most out of your training computer. The latest version of this user manual can be downloaded at www.polar.com/support [http://www.polar.com/support]. For video tutorials, go to http://www.polar.com/en/polar_community/videos.
ENGLISH 2. THE ALL-IN-ONE TRAINING SYSTEM Training Computer Parts With an integrated GPS unit, the Polar RC3 GPS training computer provides speed and distance data, as well as route information at polarpersonaltrainer.com web service, in all outdoor sports using Global Positioning System (GPS) technology. Signals that GPS satellites transmit to the earth indicate the location of the satellites.
ENGLISH Polarpersonaltrainer.com is your online training diary and interactive training community that keeps you motivated. For a deeper analysis of your training, transfer the training data to the polarpersonaltrainer.com web service using the USB cable and WebSync software. With the polarpersonaltrainer.
ENGLISH 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.
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 (VO2max), which is a commonly used aerobic capacity measure. For more information, see Polar Fitness Test (page 35).
ENGLISH 3. 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). 1. 2. Plug the micro USB connector into the USB port of the training computer. Plug the USB connector into the computer USB port.
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.
ENGLISH Low battery notification Battery status 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. When the training computer display is blank, the battery is empty and the training computer has gone to sleep mode.
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 . Select language is displayed. You can select from Dansk, Deutsch, English, Español, Français , Italiano, Nederlands , Norsk, Português, Suomi or Svenska and accept with START . Please enter basic settings is displayed.
ENGLISH 5. TRAINING Wearing the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. 1. Moisten the electrode area of the strap. 2. Attach the connector to the strap. 3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Adjust the strap length to fit tightly but comfortably. Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.
ENGLISH 2. Pair the heart rate sensor with the training computer (pairing is performed only once) 1. Searching for new heart rate sensor is displayed. The training computer searches for the heart rate sensor signal. 2. Heart rate sensor found is displayed when the training computer finds the signal. If the training computer cannot find the heart rate sensor, make sure the heart rate sensor strap has not loosened and the electrodes of the heart rate sensor are wet. 3. Select the sport profile 1.
ENGLISH 4. The training computer searches the GPS satellite signals / sensor signals 2. 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). Keep your arm stationary and raised above the level of your chest during the search. Do not move your arm during the search.
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. For more information, see Polar ZoneOptimizer (page 43).
ENGLISH 4. The third part of the determination will start when your heart rate has risen above 130 beats per minute. Gradually increase your heart rate above 130 bpm and keep it there. The ZoneOptimizer determination will be finalized when the heart rate has been above 130 beats per minute for more than half a minute. The alarm will sound, when the third and final part of the determination is finished. 5.
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 zone Lap time Lap time Heart rate Heart rate Lap distance Lap distance AVERAGE SPEED/PACE AVERAGE SPEED/PACE Average Speed/Pace Average Speed/Pace Calories Calories Time of day Time of day SPORT ZONES
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.
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 Manual lap number and lap time Speed/Pace Current pace (min/km or min/mi) or current speed (km/h or mph) This symbol is displayed when the GPS function is on.
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 START to record a lap.
ENGLISH View Quick Menu Press and hold LIGHT. QUICK MENU is displayed. You can change certain settings without pausing the training recording. For further information, see Quick Menu (page 33). Pause / Stop Training Recording 1. To pause training recording, press BACK once. To continue training recording, press START . 2. To stop recording completely, press BACK twice.
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. In Training Files you get the feedback in more detail.
ENGLISH Feedback Training benefit Steady state & Basic training Excellent! You improved the endurance of your muscles and your aerobic fitness. This session also developed your basic endurance and your body's ability to burn fat during exercise. Basic & Steady state training, long Great! This long session improved your basic endurance and your body's ability to burn fat during exercise. It also developed the endurance of your muscles and your aerobic fitness.
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) Running index (visible if the GPS function is on or s3+ stride sensor is in use) Average stride length (visible if s3+ stride sensor is in use) Running
ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED Average heart rate Maximum heart rate 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) Lap distance Split distance (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) Average stride length (visible if s3+ stride sensor is in use) Delete
ENGLISH 1. Select MENU > DATA > Delete files > All files and press START . Delete all files? YES/NO is displayed. 2. Select YES and All files deleted is displayed. If you select NO the training computer returns to the training all files menu. Week Summaries To view week summaries of the training files go to MENU > Data > Week summaries > Summary and press START .
ENGLISH 7. POLARPERSONALTRAINER.COM Analyze Your Training Data 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. Use the USB cable included in the set package for data transfer.
ENGLISH 8. SETTINGS Sport Profile Settings Adjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport Profiles. You can, for example, activate the sensors you want to use in different sports. When you start a training session using the sport profile, the training computer detects the needed sensors automatically. There are four sport profiles shown in the pre-training mode by default: Running, Cycling (Bike 1), Other sport 1 and Other sport 2 .
ENGLISH select Miles per hour or Minutes per mile . • Automatic lap is set off as default. Press START and Set distance is displayed. Set the distance in kilometers or in miles and confirm with START . Automatic lap set to x.x km is displayed. After this, you can select to have the Automatic lap Off or On. • Show in pre-training mode? Select YES, and Sport shown in pre-training mode is displayed. When you press START in time mode, the sport will be visible in the list of sports in pre-training mode.
ENGLISH ETRTO Wheel size diameter (inches) Wheel size setting (mm) 25-622 700 x 25C 2080 28-622 700 x 28 2101 32-622 700 x 32C 2126 42-622 700 x 40C 2189 47-622 700 x 47C 2220 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.
ENGLISH Sport Zones (page 42). Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first set ZoneOptimizer off is displayed. Set ZoneOptimizer off? YES/NO? Select YES. Zone optimizer off is displayed. You can start modifying the zone limits. User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance.
ENGLISH • Units: Select Metric units (kg, m) or Imperial units (lbs, ft) • Language: Select Dansk, Deutsch, English, Español, Français , Italiano, Nederlands , Norsk,Português, Suomi or Svenska and accept with START .
ENGLISH • Select GPS info to view the number of visible satellites. • Select Show zone limits if you want to see the sport zone heart rate limits. This selection is only available if heart rate sensor is set on.
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 (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 When the test is over, you hear two beeps. OwnIndex is displayed with a numerical value and level evaluation. For further information on evaluations, see Fitness Level Classes. Update to VO2max? • Select Yes to save the OwnIndex value to your user settings and OwnIndex results menu. • Select No only if you know your laboratory-measured VO2max value, and if it differs more than one fitness level class from the OwnIndex result. Your OwnIndex value is saved only to the OwnIndex results menu.
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 MENU > Fitness test> OwnIndex results In the OwnIndex results menu you can see how your OwnIndex value has been developing. Up to 60 latest OwnIndex values and respective dates are included in the display.
ENGLISH 10. NEW ACCESSORY Pairing a New Sensor with the Training Computer Before taking a new sensor 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 sensor only, and enables disturbance-free training in a group. Before entering an event or race, make sure that you do the pairing at home. This is to prevent interference due to the long-range data transmission.
ENGLISH 8. To return to time mode, press and hold the BACK button. Pairing a New Cadence Sensor with the Training Computer Make sure the cadence sensor has been correctly installed. For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the 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.
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 MENU and select Settings > Sport profiles > Running> Stride sensor > On. To calibrate a certain distance with a step-by-step guidance, select 1.
ENGLISH 1. In time mode press START and select Running as your sport profile. Press START again and start running. 2. 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 . 3. Then calibrate the sensor: Press and hold LIGHT to go enter Quick menu. Select Calibrate stride sensor. 4. Select Set correct lap distance.
ENGLISH 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.
ENGLISH If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.
ENGLISH (page 42). The ZoneOptimizer measurement takes your personal information, including your heart rate variability, into account and personalizes your sport zones before every training session. 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.
ENGLISH 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. It may also vary according to the type of sport performed. HRmax is used to express training intensity. Determining Maximum Heart Rate Your HR max can be determined in several ways.
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. *Optional s3+ stride sensor required.
ENGLISH Age / Years Very low 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 > 46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41
ENGLISH Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.
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.
ENGLISH 12. 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 fulfil guarantee obligations and enjoy this product for many years to come. Training computer Keep your training computer clean. Use a damp paper towel to wipe dirt from the training computer. To maintain the water resistance, do not wash the training computer with a pressure washer. Do not immerse the training computer in water.
ENGLISH Keep your training computer and sensors in a cool and dry place. Do not keep them in a damp environment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training computer to direct sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount. It is recommended to store the training computer partially or fully charged. The battery slowly loses its charge when it is stored.
ENGLISH Polar Service Centers. In the USA the sealing ring/battery kits are also available at www.shoppolar.com. When handling a new, fully charged battery, avoid clasp-like contact, i.e. simultaneously from both sides, with metal or electrically conducting tools, like tweezers. This may short circuit the battery, causing it to discharge more rapidly. Typically, short circuiting does not damage the battery, but it may decrease the capacity and the lifetime of the battery.
ENGLISH storage media near RC3 GPS, because information stored on them may be erased. Minimizing Risks When Training Training may include some risk. Before beginning a regular training program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program.
ENGLISH Training computer materials: Wrist strap and buckle materials: Watch accuracy: GPS accuracy: Sample rate: Accuracy of heart rate monitor: Heart rate measuring range: Current speed display range: Water resistance: 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 Polyurethane (TPU) and stainless steel Better than ± 0.
ENGLISH Water resistance: 30 m (Suitable for bathing and swimming). The Polar H3 heart rate sensor does not measure heart rate in water. The Polar RC3 GPS training computer applies the following patented technologies, among others: • OwnIndex® technology for fitness test. • OwnCal® personal calorie calculation. Polar WebSync Software and USB Cable System Requirements: Operating system: Microsoft Windows XP/Vista/7 or Mac OS X 10.
ENGLISH The training computer does not find or it takes long time to find the satellite signals Something in your surroundings may be blocking GPS satellite signal reception (e.g. underpasses, tall buildings, terrain or forested areas). Go outdoors and away from tall buildings and trees. In good conditions, acquiring satellite signals for the first time typically takes 30-60 seconds. Note that the GPS reception does not work indoors.
ENGLISH Recording stopped, Battery Empty is displayed The charge is critically low. The training computer stops recording the training session and saves the training data and then goes to sleep mode. Charge the training computer. For more information, see Training Computer Battery (page 9). The training computer display is blank The training computer battery is empty and it has gone to sleep mode. Charge the training computer.
ENGLISH The speed, distance or cadence readings are irregular Temporary electromagnetic interference in your current surroundings can cause irregular readings. WLAN base stations may cause interference. To avoid erratic reading or misbehaviors, move away from possible sources of disturbance. I do not know where I am in the menu Press and hold BACK until the time of day is displayed.
ENGLISH by following local waste disposal regulations and, where possible, utilize separate collection of electronic devices for products, and battery and accumulator collection for batteries and accumulators. This marking shows that the product is protected against electric shocks. Polar Electro Oy is a ISO 9001:2008 certified company. © 2013 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved.
ENGLISH INDEX Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Battery operating time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Battery status . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Bike settings . . . . . . . .
