POLAR RC3 GPS User Manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. THE ALL-IN-ONE TRAINING SYSTEM ........................................................................................... Training Computer Parts......................................................................................................... Training Software.......................................................................................
ENGLISH Pre-training mode ............................................................................................................. 33 Training Mode.................................................................................................................. 33 9. POLAR FITNESS TEST ............................................................................................................ 35 Before the Test............................................................................................
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.fi/support. For video tutorials, go to http://www.polar.fi/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 Available Accessories With the help of Polar accessories, you can enhance your training experience and achieve a more complete understanding of your performance. Comfortable heart rate sensor Polar H3 detects your heart rate accurately from the heart's electrical signals and sends the data to the training computer in real time. The heart rate sensor consists of a connector and a strap. If you bought a set which does not include a heart rate sensor, turn it off in settings for the Sport Profiles.
ENGLISH LIGHT BACK START/OK UP • Illuminate the display • • • • • Press and hold to enter QUICK MENU: In time view lock buttons, set alarm or select time zone. During training lock buttons, search sensor, adjust training sounds, set automatic lap on/off, show GPS info or show zone limits.
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 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. Battery Status Indication The battery icon in the upper right hand corner of the display shows the battery charging status and approximately how much charge is left in the battery.
ENGLISH Low battery notification Battery status 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. Charge the training computer. If the battery is totally drained, it may take a while for the charging animation to appear on the display.
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 Polar ZoneOptimizer is a smart training feature that provides personal, optimized sport zones for your every aerobic training session. It reads your heart rate variability at the start of each training session to determine how much your body is ready to train.
ENGLISH 1. The ZoneOptimizer determination starts. Start increasing your heart rate slowly to 100 bpm. Spend at least 2 minutes above 70 bpm but below 100 bpm. This can be achieved by standing or with very light training intensity, for example, walking slowly. Because at this stage there is still a lot of heart rate variability, it’s easy to detect daily changes. The alarm will sound, when the first part of the determination is finished. Phase 2.
ENGLISH Remember that you need to spend at least 2 minutes doing both phase 1 and phase 2. The duration of the last phase is 6 minutes at maximum, and you need to be above 130 bpm for a minimum of 30 seconds, or until your heart rate variation can no longer be detected. If you use ZoneOptimizer within an hour since your last use, please note that the recommended sport zones can be slightly off.
ENGLISH Heart rate sensor Heart rate sensor Heart rate sensor GPS function on s3+ stride sensor SPORT ZONES SPORT ZONES Time in each zone Time on each zone BACK TO START An arrow points the direction of your starting point. For more information, see Back to Starting Point (page 22) 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 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. GPS function on SPORT ZONES CADENCE Time in each zone Cadence Speed/Pace Heart rate SPORT ZONES Time on each zone BACK TO START An arrow points the direction of your starting point.
ENGLISH Symbols on the display / Explanation 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. The amount of bars above the letter G indicates the GPS signal strength. This symbol is displayed when the s3+ stride sensor is in use. This symbol is displayed when the CS speed sensor W.I.N.D. is in use.
ENGLISH Button Functions During Training Record a Lap Press START 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 Sport Zone You can lock/unlock your heart rate to the current sport zone. To lock/unlock the sport zone, press and hold START .
ENGLISH • Distance (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) and Running Index (visible if the GPS function is on or s3+ stride sensor is in use) Care for your heart rate sensor after training. Detach the connector from the strap and rinse the strap under running water after every use. For complete care and maintenance instructions, see Caring for Your Product (page 49).
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 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. If you use another USB cable, make sure that it is a USB 2.
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 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. For further information on fitness trend see OwnIndex results.
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 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. When the latest results file becomes full, the oldest result is automatically deleted.
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.fi/en/polar_community/videos. You can have two bikes on the training computer. Each bike has to have the sensors separately taught.
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 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. This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body.
ENGLISH 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. • The most accurate way is to have your HRmax clinically measured, usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or an exercise physiologist.
ENGLISH 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. Polar Running Index Running Index offers an easy way to monitor performance changes.
ENGLISH Running Index Performance Level > 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.
ENGLISH 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. In polarpersonaltrainer.com you can control your total workload, optimize your training, and monitor your performance development.
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 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 Heart rate measuring range: Current speed display range: Water resistance: 15-240 bpm 0-36 km/h or 0-22.5 mph (when measuring speed with s3+ stride sensor) 0-127 km/h or 0-79 mph (when measuring speed with CS speed sensor) 0-303 km/h or 0-188.5 mph (when measuring speed with GPS) Water proof IPX7 Not suitable for bathing or swimming. Protected against wash splashes and raindrops. Do not immerse the training computer in water.
ENGLISH Polar WebSync Software and USB Cable System Requirements: Operating system: Microsoft Windows XP/Vista/7 or Mac OS X 10.5 (Intel) or newer Internet connection Free USB port for the USB cable Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 (1m, 30min, 20ºC). Products are divided into four different categories according to water resistance.
ENGLISH The speed or distance readings are incorrect or irregular Something in your surroundings may be blocking GPS satellite signal reception (e.g. underpasses, tall buildings, terrain or forested areas). If the training computer cannot locate the satellite signals, it will not be able to calculate its location. Distance is measured between the last location before the shadow area and the first location after the shadow area in a straight line.
ENGLISH Check heart rate sensor! is displayed • Make sure the heart rate sensor strap has not loosened during exercise. • Make sure the electrodes of the heart rate sensor are wet. • Make sure the electrodes of the heart rate sensor are clean and undamaged. If you have done all of the above-mentioned actions, and the message still appears and heart rate measurement does not work, the battery of your heart rate sensor may be empty. For further information, see Batteries (page 50).
ENGLISH There are no reactions to any buttons Reset the training computer by pressing UP, DOWN, BACK and LIGHT buttons simultaneously for two seconds until the display fills with digits. Press any button and set the time and date. All other settings are saved. Limited International Polar Guarantee • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract.
ENGLISH This marking shows that the product is protected against electric shocks. Polar Electro Oy is a ISO 9001:2008 certified company. © 2012 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy.
ENGLISH INDEX Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Battery operating time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Battery status . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Bike settings . . . . . . .
