ENGLISH Polar RCX3 user manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. THE COMPLETE TRAINING SYSTEM ............................................................................................ Training Computer Parts..................................................................................................... Training Software............................................................................................
ENGLISH Watch Settings .................................................................................................................... 32 Quick menu ........................................................................................................................ 32 Time Mode ...................................................................................................................... 32 Pre-training mode ...................................................................................
ENGLISH 1. INTRODUCTION Congratulations on the purchase of your Polar RCX3™ training computer! The RCX3 training computer offers you a complete system to guide you in your training. 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.com/support. For video tutorials, go to http://www.polar.com/en/polar_community/videos.
ENGLISH 2. THE COMPLETE TRAINING SYSTEM Training Computer Parts Polar RCX3 training computer provides you with data you need to enhance your training performance, and also saves the data for later analysis. Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs. Comfortable Polar WearLink® transmitter W.I.N.D.
ENGLISH With the polarpersonaltrainer.com web service you can • share your training information in social media, • get more detailed information on your training feedback • store your training files manually or by using the DataLink, and follow up your progress • see your training route (optional Polar G5 or Polar G3 GPS sensor W.I.N.D. needed) • analyze training intensity and needed recovery time using the Training Load feature, and • challenge your friends to virtual sports competitions.
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 Dansk, Deutsch, English, Español, Français , Italiano, Nederlands , Norsk, Português, Suomi or Svenska and accept with OK. Please enter basic settings is displayed.
ENGLISH • • • Illuminate the display Press and hold to unlock buttons, if the buttons are locked. In time mode, press and hold to enter QUICK • • • • • MENU • Exit the menu Return to previous level Leave settings unchanged Cancel selections Press and hold to return time mode from any other mode. • • • • Confirm selections Start training session Take a lap Press and hold to set zone lock on/off in training mode.
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 34).
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 Polar RCX3 training computer provides four sport profiles; one for running, two for cycling and one for other sports.
ENGLISH To calibrate a certain distance with a step-by-step guidance, select 1. MENU > Settings > Sport profiles > Running > Stride sensor calibration > By running. Set distance is displayed. 2. Adjust the distance, how far you wish to run, to calibrate the stride sensor (minimum calibration distance is 400 meters / 0.3 miles). Press OK. Stand still until stride sensor is found is displayed. 3. Press OK and run xx.x km/mi is displayed.
ENGLISH 1. In time mode press OK and select Running as your sport profile. Press OK again and start running. 2. Press and hold LIGHT to enter the Quick menu. Select Calibrate stride sensor . 3. Select Set correct distance. 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. During training, there is also the possibility to set the calibration factor manually.
ENGLISH 5. TRAINING Wear 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 3. If you have activated an optional sensor for the sport profile, the training computer will automatically search for the signal. 4. 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. Do not use the backlight during sensor search. The sensor search does not operate when the backlight is on. 5. Once the training computer has found all the signals, press OK.
ENGLISH 1. 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. Select the sport profile you want to use for your training session with UP/DOWN and press OK to start training. 2.
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. • Sport zones optimized. Heart rate zones on normal level.
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 zone Lap time Lap time Heart rate Heart rate Lap distance Lap distance AVERAGE PACE/SPEED AVERAGE PACE/SPEED Average pace/speed Average pace/speed Calories Calories Time of day Time of day SPORT ZONES SPORT ZONES Time on each zone Time on each zone Heart rate sensor Heart rate sensor He
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 SPEED/PACE SPORT ZONES AVERAGE SPEED/PACE Time on each zone Average speed/pace Average speed/pace Calories Calories Time of day Time of day SPORT ZONES CADENCE Time on each zone Cadence Speed/Pace Heart rate SPORT ZONES Time on each zone Symbols on the display Explanation Cadence Speed at which you turn the cranks of your bicycle Calori
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. ZonePointer Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate.
ENGLISH 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 OK. If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport zone3 Lockedis displayed. An alarm sounds if you are below or above the sport zone.
ENGLISH 6. AFTER TRAINING Analyze Training Results The RCX3 records your training data in Training files when the training session has lasted at least one 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 WebSync software. The web service offers various options to analyze the data with.
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) Laps/Automatic laps (number of the laps) Best lap Average lap To view detailed lap information, select More details by pressing OK. The following information on LAP 1/ A.
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.
ENGLISH Feedback Training benefit Tempo & Steady state training Good pace! You improved your ability to sustain high intensity effort for longer. This session also developed your aerobic fitness and the endurance of your muscles. Steady state & Tempo training Good pace! You improved your aerobic fitness and the endurance of your muscles. This session also developed your ability to sustain high intensity effort for longer.
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 MENU > Data > Totals since and press OK. Duration Distance Calories Number of sessions Sport zones 1, 2, 3, 4 and 5 Time per zone Delete Files The training file memory becomes full once either the maximum recording time or the maximum number of files is reached. For more information on the limit values, see Technical Specifications (page 52).
ENGLISH reset is displayed or No and the training computer returns to Data menu. Reset Totals To reset totals select MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the training computer returns to Data menu.
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. How to set up your computer for data transmission 1. Register at polarpersonaltrainer.com 2.
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 MENU > Settings > Sport profiles > Running • Training sounds : Select Off, Soft, Loud or Very loud . • Heart rate sensor : Select On, Off or Search new . • GPS sensor: Select On, Off or Search new .
ENGLISH • Training view numbering : Select On or Off. If you set the Training view numbering On , the number of the training view appears for a few seconds when you browse the training views with UP/DOWN. • Training view : Select 3 rows or 2 rows. The training information will be displayed on three or two rows according to your selection.
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. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation.
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. • Weight: Set your weight in kilograms (kg) or pounds (lbs).
ENGLISH Watch Settings To view and change your Watch settings select Settings > Watch settings • Alarm: Set alarm repetition Off, Once, Monday to Friday or Every day • Time: Select Time 1, Time 2or Time in use • Date: Set date, Date format and Date separator • Week' starting day: Select Monday, Saturday or Sunday • Watch face : Select Time only, Time and logo Time and event (visible if you have set an event in the www.polarpersonaltrainer.
ENGLISH • 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 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 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. 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. There can be only one heart rate sensor paired to your training computer.
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. 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 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. For more information on how to set up the GPS sensor refer to the user manual of the GPS sensor. The user manual can be downloaded at www.polar.com/support. 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 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.
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 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 connector from the strap after every use and dry the connector with a soft towel. Clean the connector with a mild soap and water solution when needed. Never use alcohol or any abrasive material (eg. steel wool or cleaning chemicals).
ENGLISH 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). • Excessive use of the backlight drains the battery more rapidly. • In cold conditions, the low battery indicator may appear, but will disappear when the temperature rises.
ENGLISH Changing Polar WearLink+ Heart Rate Sensor Battery 1. Using a coin, open the battery cover by turning it counterclockwise to OPEN. 2. Insert the battery inside the cover with the negative (-) side outwards. Make sure the sealing ring is in the groove to ensure water resistance. 3. Press the cover back into the connector. 4. Use the coin to turn the cover clockwise to CLOSE. Danger of explosion if the battery is replaced with wrong type.
ENGLISH 1. 2. 3. Remove the heart rate sensor strap from your chest and use the training equipment as you would normally. Move the training computer around until you find an area in which it displays no stray reading or does not flash the heart symbol. Interference is often worst directly in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance.
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. More information: http://www.polar.
ENGLISH The training computer stores the data in five second intervals. Maximum number of laps recorded in one training session: 99 Maximum number of automatic laps recorded in one training session: 99 Total distance: 99999.99 km / 99999.99 mi Total duration: 9999 h 59 min 59 s Total calories: 999 999 kcal Total training files count: 65535 Heart rate sensor Battery life Polar WearLink W.I.N.D.
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.
ENGLISH force, or the consumer’s rights against the dealer arising from their sales/purchase contract. • 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.
ENGLISH registered trademarks of Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. 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.
ENGLISH INDEX AutoSync . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Battery symbol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Bike settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Blank display . . . .
