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Polar RCX5

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2. Maximum heart rate Set your maximum heart rate if OK 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 For more information see Maximum Heart Rate HR max Ownlndex VO2 max Set your OwnIndex VO2 max OK value For more information see Ownlndex Maximum Heart Rate HR ax HR max is used to estimate energy expenditure HR max is the highest number of heartbeats per minute during maximum physical exertion HR max is also useful when determining training intensity The most accurate method for determining your individual HR max is to perform a maximal exercise stress test in a laboratory OwnIndex Polar OwnIndex the result of Polar Fitness Test predicts your maximal oxygen uptake VO2 max OwnIndex usually ranges from 20 to 95 and is comparable to VO2 max 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 higher the OwnIndex value is the better your aerobic fitness is General Settings e Select Sounds On or OFF e Select Button lock either Manual Lock or Automatic Lock Select Units Metric units kg m or Imperial units lbs ft e Select Recording rate 1 second 2 seconds 5 seconds 15 seconds or 1 minute
3. Suum s on ER n B n doom Sob ee Bow s gi My n GEN P een il on ER 2 E OU Eo E i On On OF Onin amin S mn Smin Set i of O On in elt Simin 10min 33min Sei i 9n 2 9n E x tee Sie b of m On D gei min 34min 25min min i Ot 08 On Ip dei Gmn Semin a Sei sa Ot OH OM OF agin Omm 8min 2min 2 Of 08 On OF gei Seit aah 30min Ge 2 On OOF Gei zeit Ze 19min 20m 2 Of 0 Ip 08 aaan qam e ei Ze D 9n d 9n c E Jew Dau comun bom Select Language Deutsch English Espa ol Francais Italiano Portugu s Suomi or Svenska and accept with OK Settings 33 ENGLISH Watch Settings To view and change your Watch settings select Settings gt Watch settings e Select alarm repetition OFF Once Monday to Friday or Every day e Select Time 1 Timezor Time in use e Set date Date Format and Date separator e Select week starting day Monday Saturday or Sunday e 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 Select Start synchronizing gt OK The training data will be synchronized with polarpersonaltrainer com web service via WebSync or you can connect to WebSync adjust the settings and transfer the settings to your training computer e Select Remove pairings YES or NO If you select YES the paring of the training computer and PC will be removed e Select AutoSync gt Set AutoSync
4. 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 Use your long term Running Index average in the interpretation of the chart The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance Running Index Cooper test m 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 36 1900 0 37 30 1 16 00 2 45 00 5 45 00 38 2000 0 35 00 1 11 30 2 34 00 5 20 00 40 2100 0 32 30 1 06 30 2 24 00 5 00 00 42 2200 0 30 45 1 03 00 2 16 00 4 45 00 44 2300 0 29 00 0 59 30 2 09 00 4 30 00 46 2400 0 28 00 0 57 30 2 04 00 4 20 00 48 2500 0 26 45 0 55 00 1 59 00 4 10 00 50 2600 0 25 30 0 52 30 1 54 00 4 00 00 52 2100 0 24 15 0 50 00 1 49 00 3 50 00 54 2850 0 23 15 0 48 00 1 44 00 3 40 00 56 2950 0 22 15 0 46 00 1 40 00 3 32 00 58 3100 0 21 15 0 44 00 1 36 00 3 25 00 60 3200 0 20 30 0 42 30 1 33 00 3 18 00 62 3300 0 19 30 0 40 30 1 29 00 3 10 00 64 3400 0 19 00 0 39 30 1 26 00 3 05 00 66 3500 0 18 30 0 38 30 1 24 00 3 00 00 68 3650 0 17 45 0 37 00 1 21 00 2 55 00 48 Background Information ENGLISH Running Index Cooper test m 5 km h mm ss 10 km h mm ss 21 098 km 42 195 km h mm ss h mm ss 70 3750 0 17 15 0 36 00 1 19 00 2
5. do it on the fly Cumulative training load graph is available in polarpersonaltrainer com Transfer training results from your training computer to polarpersonaltrainer com and follow your training load and recovery in the training diary Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets e Polar WearLink Hybrid transmitter also works in water activities e Race Pace feature helps you to keep a steady pace and achieve your target time for a set distance Introduction 5 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 Transfer data between the training computer and polarpersonaltrainer com with Polar DataLink data transfer unit and WebSync 2 3 or newer software Plug your DataLink into a USB port on your computer and it detects your training computer with W I N D technology The polarpersonaltrainer com web service The polarpersonal
6. Fitness Test you can also calculate the predicted maximum heart rate value HR max p The predicted HR max score predicts your individual maximum heart rate more accurately than the age based formula 220 age For further information on HP sn see User Information Settings page 31 To make sure the test results are reliable the following basic requirements apply e You can perform the test anywhere at home at the office at a health club provided the testing environment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmacological stimulants on the test day and the previous day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test Before the Test Wear the Transmitter For further information see Wear the Transmitter page 13 Enter User Information Select Settings gt User information To carry out the Polar Fitness Test enter your personal user information and long term physical activity level in User settings Set Predicted HRmax On If you want to obtain your predicted maximum heart rate value turn predicted HR max on Select APPLICATIONS gt Fitness test gt Predicted HRmax gt On Performing the Test Select APPLICAT
7. G5 GPS SENSOR G5 GPS SENSOR S34 STRIDE CS SPEED SENSOR W I N D AND SENSOR CS CADENCE SENSOR W I N D 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 e Polar ZoneOptimizer feature measurement takes into account your body s current physiological state and adjusts Sport Zones values so that you are able to get the same physiological response when training in Sport Zones on different days Zone Optimizer feature makes usage of Sport Zones more accurate in single training and in long term follow up e Polar Endurance programs for running and cycling are personalized training programs for your personal fitness level Training program guides you to train in the correct way by defining the training volume training intensity and training placement on weekdays for optimal fitness improvement Training program works together with Polar ZoneOptimizer feature and the training program sessions are modified according to your present condition e The RCX5 training computer has four default Sport profiles for you to choose from You can also create your own sport profiles in WebSync software and download them onto your training computer using DataLink data transfer unit It is easy to switch sport profiles during training no need to stop
8. Gelee Alay 32 OWMNINGEX EE 32 General Settidos cui ld dd 32 VEIREL 34 Connection Settings ade EE Ee EE 34 UM SUJET P 34 Me 34 Pte traiming le TEE 34 Taning Mode gert Ee SAAR AE anes Ae A EA ENA ea 34 9 APPLICATIONS see aves covet ied tuned VEER ENEE NEEN ENEE ica dana EEN ee 36 Polar OI UN CEET 36 Before the eebe Eege ive deseo BE a e ee Ee lense duet tees 36 Performing the Testi ai A de NEE ele EE Ee Een d audios 36 inique 37 Polar Race Pace ir haa ces eet eked leach eek ee eege 38 10 USING A NEW TRANSMITTER eu eu eg e tics EN ENNER AER ENN ed ENER SENS ENNEN NEE EEN ENER EENS ENNEN A0 Uewe au Newel rare Ee dee cr A0 Pairing a New Transmitter With Training Computer 40 11 USING A NEW ACCESSORY 2 corre eorpore naro ae nara eon eate onera EE EVEN EE EEN nd 41 Pairing a New Speed Sensor With Training Computer ccccececeeece cece ee ea sees nnne nennen 41 Pairing a New Cadence Sensor With Training Computer 41 Pairing a New GPS Sensor With Training Computer 41 Pairing a New Stride Sensor With Training Computer 42 12 BACKGROUND INFORMATION 2 eg 555 1 eiie enu eo to ento ooo n rase a o en SEENEN ia REENEN NNN 43 hUEInDEAI IE aiie 43 Heart Rate Variabilidad 44 Pol r ZoneOptimizer o Ini he eae Ho ee ee acd ct eed eed SEN 44 Maximum Heart Rate ii DAS de NEE dace ENEE
9. Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by the incorporeal rights of Polar Electro Oy as defined by the following documents FI88972 DE4223657 6 A FI9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 Fl 111514B DE19781642T1 GB2326240 HK1016857 US6277080 US20070082789 EP1795128 FI20085432 US12 434143 EPO9159601 5 FI114202 US6537227 EP1147790 HK1040065 FI115289 EP1127544 US6540686 HK1041188 EP2070473A1 US20090156944 FI110915 US7324841 EP1361819 FI6815 EP1245184 US7076291 HK1048426 FI 110303 US6104947 EP0748185 JP3831410 Fl 96380 EP0665947 US5611346 JP3568954 FI23471 US D492999SS EU0046107 002 EU0046107 003 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi 17941947 00 ENG A 05 2011 58 Important Information INDEX AUTOS OC La Sats ccs a Montene NO deh taeda 34 Basic Settings curacion te a eee Ee dini 8 Battery symbol e rrr eh e o ER 55 Bike settings 28 Blank 0 IS eg Ek ee E E EN ee 55 Button functi
10. and select Settings gt Sport profiles gt Running gt Stride sensor gt On 1 In time mode press OK once Browse the sport profiles with UP DOWN and select Running by pressing OK Start running 2 When you are at a starting point of a known lap distance press OK When you have run the whole lap distance press OK 3 Then calibrate the sensor Press and hold LIGHT to go to Quick menu gt Calibrate stride sensor 4 Fix the displayed lap 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 Prepare for Training 11 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 gt 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 During training there is also the possibility to set the calibration factor manually O Optional s3 stride sensor required 12 Prepare for Training 9 We Wea l TRAINING ar the Transmitter r the transmitter to measure heart rate Wet the electrode areas of the strap under running water In demanding conditions for instance during long lasting events we rec
11. 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 Training Computer Parts 7 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 Espa ol Francais Italiano Portugu s Suomi or Svenska and accept with OK Please enter basic settings is displayed Press OK and adjust the following data E RO Ie Weight Enter your weight Height Enter your height In LB FT format first enter feet then inches Date of birth Enter your date of birth Sex Select Male or Female Units Select metric kg cm or imperial lb ft units Time Select 12h or 24h With 12h select AM or PM Enter the local time Date Enter current date accept the settings press OK and the training computer goes to the time mode Button Functions and Menu Structure Button Functions Settings OK is displayed To change your settings press BACK until you return to
12. at a given heart rate It also gives you feedback if your current limits are higher normal or lower than your normal level when compared to your earlier measurements You may get feedback on your daily physiological status by paying attention to how fast and how easily you can do training at the recommended heart rates heart rate above 130 beats per minute Action Heart rate in beats per Duration How to achieve minute Keep your heart rate 70 100 bpm 2 minutes Standing or training between 70 and 100 with very light training beats per minute intensity for example walking slowly Increase heart rate 100 130 bpm 2 minutes Walking briskly or gradually from 100 to cycling jogging at low 130 beats per minute intensity during warm within two minutes up Gradually increase your 130 bpm At least 30 seconds Gradually increase your heart rate and continue as planned The ZoneOptimizer determination will finalize in one minutes time Measurement phases Target zone limit determination is done in three phases 1 Preparing for training session and plenty of heart rate variability exists As there is a lot of heart rate variability this is a very good and sensitive phase to detect daily changes In absolute figures this means heart rates from 70 to 100 beats per minute 2 Warming up heart rate rises slowly and heart rate variability drops During this phase heart rate variability starts dropp
13. cece eee e cece eee e eee ease ease nenne nennen nennen 14 Use Polar Endurance Training Program 16 Use RCX5 in Multisport Training NEEN 16 Train With Race Pa E 5 rerit Deere Hero a EENEG 16 Button Functions During Training EE nm nnne ne nnne senes neun 16 Record Fabien coo o E 17 Locka e 17 Zoom the Training View Display ao A ea 17 PI AREIOUCH dnm a ra a 17 Night dee 18 View Quick M n deni enesenn A esa Pe ah A E Hc A E ANE 18 Pause E LTE 18 Personalize the Training Computer Display EEN 18 CIE Sekt e eege S NNN ee ENNEN Ee See GREEN See 20 Pause Stop Training Recording ENEE 21 6 AFTER TRAINING eege EEN wen EEN AEN ii 22 Analyze Training Results coi access NEEN ico eee A tee eet 22 Single Sport Training sd a 22 Multisport Training Ali A eege bet ee a e 24 Week Summaries ct dede 24 TotalS SINCERA o E 25 Delete Ele a A A d EE RE CA 25 Reset Week Sutritriarle5 aiii AER EA ENEE 25 Reset TEE ii EM 25 Reset rige p 25 T DATA TRANSFER e 26 Transfer Datta WE 26 8 SETTINGS ani MI 21 ENGLISH Sport Mt ER CEET 27 NS ee deg dala aaa eenegen eege degt 27 ENCUEN ES Eege GES Ae Ae Eed Ad AE VEER LEE gras eu AE eg 28 Staten Ile lte 29 Other S DOP eu ty Sashes A bas EES ce 30 Heart Rate Settings eu EENS ER EEN eret AAA EE SEENEN 30 User Informati n Settings edd a Ei eg e ve sur EEN Eug 31 Maximum Heart Rate HR MI 2 oer e a SO end a
14. each zone G Visible if heart rate data available Zone limits G Visible if daily ZoneOptimizer used and heart rate data available Laps Best lap Average lap G Visible if laps feature is set on After Training 23 ENGLISH RUNNING Automatic laps Best lap Average lap O Visible if automatic lap feature is set on Multisport Training File To view a multisport training file go to MENU gt Data gt Training Filesand browse with UP DOWN buttons to select the file you want to review and press OK MULTISPORT n ummary Duration 02 42 09 Distance H 40 94 kmir C 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 MULTISPORT unning Running Duration Distance O Press OK to view the details of the running part of the training session MULTISPORT i unning Duration 0 1 02 05 More details 4 r Running Duration O Press OK to view the details of the running part of the training session HULTISFORT n ycling Duration 58 08 3 Distance H 28 10 kmir m Cycling Duration Distance O Press OK to view the details of the cycling part of the training session MULTISPORT n wimmins Start time 1131 Duration 4 41 56 1Jr M te SERA Swimming Start time Duration O Press OK to v
15. speed sensor has been correctly installed For more information on installing the speed sensor refer to the user manual of the speed sensor or for video tutorial at http www polar fi en support video_tutorials 1 Go to Menu gt Settings gt Sport profiles gt Cycling Bike 1 gt Bike 1 settings gt Speed sensor gt Search new and press OK 2 Press OK to start the test drive is displayed 3 Press OK and Searching for new speed sensor is displayed The training computer starts searching for the speed sensor signal Rotate the wheel a few times to activate the sensor The flashing red light in the sensor indicates that the sensor is activated 4 Once the new speed sensor is identified Speed sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Speed sensor not Found or Other speed sensors interfering hove Further Try again YES 4 NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 8 Toreturn to time mode press and hold the BACK button Pairing a New Cadence Sensor With 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 support video_tutorials 1 Goto Menu gt Settings gt Sport profiles gt Cycling Bike 1 gt Bike 1 settings gt Cadence sensor gt Search new and pr
16. 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 Wash the strap regularly in a washing machine at 40 C 104 F or at least after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleach or fabric softener Never put the transmitter connector in the washing machine or dryer Dry and store the strap and the transmitter connector separately to maximize the transmitter battery lifetime Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content Keep your training computer transmitter 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 The training computer and transmitter are water resistant and can be used in water activities Other compatible sensors are water resistant and can be used in rainy weather Do not expose the training computer to direct sunlight for extended perio
17. the sport as effective as possible O All the new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor with the training computer see Using a New Accessory page 41 Other Sport Settings To view or modify sport profile settings for other sport select SETTINGS gt Sport profiles gt Other sport e Training sounds gt OFF Soft Loud or Very Loud e Heart rate transmitter gt On OFF or Search new e EPS sensor n OFF or Search new Speed View Select Kilometers per hour or Minutes per kilometer or if you have chosen imperial units select Miles per hour or Minutes per mile e HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take lap e Automatic LapOn or OFF If you set the automatic lap On Set automatic Lap distance is displayed Set the distance in kilometers or miles e Set reminder gt On or OFF O Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views For more information see Set training views e 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 This option helps you to use the training computer more efficient
18. 16 16 18 19 21 22 24 25 27 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt was measured directly in 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 Latest results Select FITNESS TEST gt Latest results In the Latest results menu you can see how your Ownlndex value has been developing Up to three latest Own Index values and respective dates are included in the display When the latest results file becomes full the oldest result is automatically deleted Delete OwnIndex Value Select FITNESS TEST gt Latest results Select the value you wish to delete and press and hold LIGHT gt Delete value NoYes is displayed Confirm with OK Analyzing OwnIndex Results with Software Downloading test results to polarpersonaltrainer com offers you the possibility of analyzing results in various ways as well as accessing more detailed information about your progress The polarpersonaltrainer com also allows you to make graphical comparisons with previous results Polar Race Pace Race pace feature helps you to keep a steady pace and achieve your target time for a set distance Define a target time for the distance for example 45 minutes for a 10 kilometer run During the training session the target pace speed is compared with training i
19. 4 Quick menu in Training mode 34 Race Dace cits desit EE 5 6 16 38 A ege ENEE 20 Remove pairings 34 Resettotals imas oo eer eoe Er lidad 25 Resebtrip ia ere EN EN e Ere eon E dE 25 Reset week summaries csssessssee 25 ENGLISH Running Cadence 46 Running Index Josue rre eta t De e nh eet 47 Running settings cccceccceseeeteseeeeeseeseeeenes 2 SeiViGgtat cro ap eo EEGEN 51 Set heart rate view 30 Set zone LOCK 30 Set ZoneOptimizer ccc eccec cee eee eee eeteseeeeeeeenes 30 Speed sensor pairing ccc ecc ee cee eee ee eee teseeseeeeenee 41 SAA EE 10 Sport profile settings oooooococcnconccoconccnronrnnos 2 SPOR ZONES ca cru dente de Fase ti e uu siamo 43 A ana A D aA Aaa ASi 13 Stopirecording i n ret res 21 Stride length Ze e oet da 46 Stride sensor pairing oooocoocccccccononccononcnoronrnnoo 42 Swimming settings kee eee eee cece eee ee tees eeeeaeenes 29 ITUR D 34 Totals uoce hee ee me eth eo e De mar 25 A men e sedens 22 TAIN SOA oci ce rude e e er deme b oe 49 Training results 22 MEI gu WEE 26 UEL 13 User information settings 31 Using a new accessory 0c cece cece cece ee eeeeeeeeaeeees 41 Using new transmitter oooococcococccnconccnrononnrnnronos 40 Watch face o s OR 34 Watch settings cu occisos sa Crete o tH Rec Retire 34 Water resistance 55 Week summaries 24 e EE ER 17 ZoneOptimizer
20. 4 week long training modules Training module in level 1 is the least Background Information 49 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 At this stage the 4 weeks training module contains mainly medium and long training sessions interval training sessions are given from level 5 onwards Moderate stage consists of levels 6 10 At this stage the 4 weeks training module contains mainly medium long and interval training sessions tempo training sessions are given from level 11 onwards Advanced stage consists of levels 11 20 At this stage the 4 weeks training module contains mainly medium long interval and tempo training sessions easy training sessions are given from level 12 onwards For more information on Polar Endurance training programs see polarpersonaltrainer com Help Polar Training Articles For more facts and know how to enhance your running visit Polar Article Library http articles polar fi 50 Background Information ENGLISH 13 IMPORTANT INFORMATION Caring for Your Product Like any electronic device
21. 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 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 Training load takes into consideration different factors which affect your training load and recovery time such as heart rate during training duration of training and your individual factors e g sex age height and weight Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets Training Load feature helps you to control total workload optimize your training and monitor your performance development The feature makes different kinds of training sessions comparable with each other and helps you to find the perfect balance between rest and training For more information on Training load see pol
22. ENGLISH Polar RCX5 User manual ENGLISH CONTENTS Ve INTRODUCTION A A elite denne hearin 5 2 TRAINING COMPUTER PARTS 6 Polar RCX5 Training Computer Parts NEEN 6 Optional ee 6 3 GETTING STARTED ccscctcstcvestsivescicssaetuveetdaxesicanesavtasscdescseneseussevancodcssdvevescscdesosenedeussavusesiceteves 8 FR AAA T OD ID LEE 8 Button Functions and Menu Structure 8 Button FUNCHONS iaaa man EE 8 Men STUCtU cci ees eeben dl E Aere Deae ado Urt Paw ege AE Ae 8 4 PREPARE FOR TRAINING 5 EN 3e eio sore respi rh evo rush Sa versie Ya Dy Ie EROR ER EN ee Reid ER SE gie eh d 10 Plan Your Training 25st eie Pree cc rtu Der oie Ii rh Ec felfUNsso ec Er Derilr We ko aAa aS KD GEREEN 10 Sport Proflles s uosdact dees Caen tee aches dae ve Soren die ru edere ie dct stages IRR dL rU E Be PNEU E 10 Polar Endurance Training Program 10 Calibrate the Polar s3 Stride Sensor ENNEN 10 Calibration by R nning Wizatd 2 5 oce du in Ral eee en iere t rudis 11 Set Calibration Factor Manuallly iaa iia 11 Calibrate Sensor by Running a Known Distance on the fly calibration ccccceeeeeeeeeeeeeeeeeaeees 11 G 13 Wear the Transmitter 5 coiere eere con oe rh ee NEES teen EENS NENNEN NES NEES NEEN ENNEN ENNEN NEEN 13 Sat ING scart haste cures xL 13 Train With Polar ZorieOptimlizer 2 22 2 020 cece coco Gece E eere ica ida RRE ama DR i Ma MR AE EE iii 14 Start Training Session with Polar ZoneOptimizer cc
23. IONS gt Fitness test gt Start test The progress bar indicates that the test is ongoing Stay relaxed and limit body movements and 36 Applications 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 Check that the transmitter electrodes are wet and that the textile strap is snug enough and start the test again 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 To display your Predicted maximum heart rate value press DOWN Press OK to exit Update to VO2 max e Select Yes to save the OwnIndex value to your user settings and Latest results menu e Select Nn only if you know your laboratory measured VO2 max value and if it differs more than one fitness level class from the OwnIndex result Your OwnIndex value is saved only to the Latest results menu For further information on fitness trend see Latest results Update to HR max if HRmax p is on e Select Yes to save the value to your
24. If swallowed contact a doctor immediately Batteries should be disposed of properly according to local regulations Change Batteries Yourself To change the batteries of the training computer and transmitter yourself carefully follow the instructions below When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized 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 1 Open the battery cover with a coin by turning it from CLOSE to OPEN 2 e When changing wrist unit battery 2a remove the battery cover and lift the battery out carefully with a suitable sized small rigid 5s Me stick or bar for instance a toothpick or small screwdriver However prefer a non metal tool M for wrenching the battery out Be careful not to damage the metal sound element or the grooves Insert a
25. SEENEN een dai 46 Running Cadence and Stride Length NENNEN 46 Polar Running EE 47 Polar Training Load Featlre iii sveveadecbecd codevetetoatdacecestbactageebeed Ze EELER deed e 49 Polar Endurance Training Program for Running and Cycling 49 Polar Traine Articles iio cone cosas se dee tenes ENNER ne bes oad EN EENS E EEN cs due wed dE ee 50 13 IMPORTANT INFORMATION dee OC ENN nica riada dada sacs cdctcecisesusnedstwevscdeebe snc snes du ed aem nir 51 Carine for Your Products 220222 22 Ae eg Eege EE Deeg 51 SONICS get GAR EE e E Ee zu teu EE ee GE 51 Changing ln 51 Change Batteries Yourself 5 2 5 Aert e Mohan eebe Age e eener 52 Battery Lifetime In RER deet LO 53 Pr ca tioNnS ii a ches ee RENE dE SEN dE EE SEENEN Ee 53 Interference During TraIMING eet ee Mangahas Beak cR na DEE es A Sawant 53 Minimizing Risks When Training soest os eios a LU eege ede PM bs Cae at eene E Ae tess 53 Technical Specifications ii dee ge EEN EE EA EE i A E EEEa 54 Frequently Asked QuestiOns 55 Limited International Polar Guarantee NENNEN 56 UG OT EE 57 ENGLISH 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 POLARPERSONALTRAINER COM WEARLINK WEBSYNC HYBRID TRANSMITTER DATALINK
26. Sport shown in pre training mode is displayed The sport will be Settings 27 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 O All the new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor with the training computer see Using a New Accessory page 41 Cycling Settings To view or modify sport profile settings for cycling select SETTINGS gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 e Training sounds gt Select training sounds gt OFF Soft Loud or Very Loud e Heart rate transmitter gt On OFF or Search new e EPS sensor gt On OFF or Search new e Bike 1 settings For more information see Bike Settings e Speed View gt Select speed view gt Kilometers per hour or Minutes per kilometer f you have chosen imperial units select Miles per hour or Minutes per mile e HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take lap e Automatic Lap is set off as default Press OK Set distance is displaye
27. The training computer can store your heart rate running speed pace and cycling speed and distance in 1 2 5 15 or 60 second intervals A longer interval gives you more recording time while a shorter interval allows you to record more heart and other data This enables accurate data analysis in polarpersonaltrainer com A shorter recording rate consumes the memory of the training computer more rapidly Default recording rate is 5 seconds When less than 30 minutes of maximum recording time is left the recording rate changes automatically to longer recording time 1s gt 2s gt 5s gt 15s gt 603 This will maximize the time to record training data When the training session ends the current recording rate remains as default The following table shows the maximum recording times for each recording rate Note that recording rate might change when there is less than 30 minutes of recording time left WearLink Speed Cadence S3 GPS Recording Rate Hybrid transmitter 1s 2s 5s 15s 60s Off On On Off Off 30h 52h 118h 325h 1101h 49min 23min 54min 30min 47min 32 Settings ENGLISH WearLink Speed Cadence S3 GPS Recording Rate Hybrid transmitter 1s 2s 5s 15s 60s hi Of On OF seit 57min Wei 33min gei D 9n 2 n TE E DOE X D On on OF On Simin Seit domn 33min ge Ot ju Ip OF imin 38min 30min 39min 34min s gn ER n E WM Ww tee Sege s gn My n BE ert boe dictnm Sien
28. YES and All files deleted is displayed If you select NO training computer returns to the training all files menu Reset Week Summaries To reset weeks summaries select MENU gt DATA gt Reset week summaries Select Yes and Week summaries reset is displayed or No and the training computer returns to Data menu Reset Trip To reset trip select MENU gt DATAReset Erip Select Yes and Trip reset is displayed or Noand the training computer returns to Data menu Reset Totals To reset totals select MENU gt DATAReset totals Select Yes and Totals reset is displayed or No and the training computer returns to Data menu After Training 25 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 Download and install the Polar WebSync software on your computer at polarpersonaltrainer com 3 Plug your DataLink data transfer unit into the USB port of the computer and activate your training computer by selecting Menu Connect Start synchronizing O Remove the transmitter from your chest before data transfer 4 Follow the d
29. afety and reliability of the simultaneous use of the pacemaker and the Polar training computer If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications page 54 To avoid any skin reaction to the transmitter wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the s3 stride sensor is designed to minimize the possibility of it getting caught in something In any case be careful when running with the stride sensor in brushwood for example The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training computer or the transmitter Optional s3 stride sensor WIN D required Technical Specifications Training computer Battery life Average 8 11 months if you train on average 1h day 7 days week Battery type CR 2032 Battery sealing ring EPDM 0 ring 24 30 x 0 8 mm No need to change during battery replacement if sealing ring is not damaged Operating temperature 10 C to 50 C 14 F to 122 F Training computer materials Wrist strap and buckle materials Watch accuracy Accuracy
30. arget distance Target pace Difference G Visible if Race pace feature in use ug heart ratel 137 M6 Max heart rate 168 93 Min heart rate 4 107 Gast Running Avg heart rate Max heart rate Min heart rate G Visible if HR data available alories 682 kcall Fat burnZ of calories H Running Calories Fat burn of calories O Visible if heart rate data available verage pace 5 00 min km Maximum pace 4 3497 min kmlr Running Average pace Maximum pace 22 After Training ENGLISH E crame speed 38 0 km hir Cycling Average speed Maximum speed Visible only if speed data from GPS stride sensor or bike speed sensor available RUNNING erage cadence 80 Maximum cadence 1101r Running Average cadence Maximum cadence O Visible if stride sensor or bike cadence sensor data available a A L o lode ay Le verage stride length 185 cn Running Index SO crame RUNNING RUNNING Zone limits 164 174 146 163 149 110 187 sa 109 r RUNNING 85 Best lap 09 30 a DAR Running Average stride length Runninglndex G 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 G Visible if training file is cycling sport Running Sport zones Time on
31. arpersonaltrainer com Help Polar Endurance Training Program for Running and Cycling Polar has created tailored Endurance training programs for running and cycling which are available for you in polarpersonaltrainer com You get a personalized training program to best suit your current fitness level 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 Training program works together with the ZoneOptimizer feature which means that program training sessions are modified according to your present condition i e your physical condition and recovery from previous training sessions are taken into consideration For more information see Polar ZoneOptimizer page 44 Suitable Program Starting Level for Everybody Program level must be known before a suitable training module can be selected The determination of the program level can be done e automatically using your previous training history in polarpersonaltrainer com e or using a short questionnaire which you will have to fill in General programs are compiled of
32. at 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 Measure the distance between the two lines Subtract 4 mm to account for your weight on the bike to get your wheel circumference Enter this value in the training computer Swimming Settings To view or modify sport profile settings for swimming select SETTINGS gt Sport profiles gt Swimming e Training sounds gt Select training sounds gt OFF Soft Loud or Very Loud e Heart rate transmitter gt On OFF or Search new e HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take Lap Settings 29 ENGLISH e Set reminder gt On or OFF O Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e 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 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
33. ata transfer process and the instructions for downloading the data from the WebSync Software on your computer screen O For further instructions on data transfer see polarpersonaltrainer com Help To transfer data in the future follow the points 3 and 4 as instructed above O The synchronization can be set to automatic For more information see Connection Settings page 34 26 Data Transfer 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 gt Sport profiles O You can create new sport profiles and modify the settings with Polar WebSync software and transfer them onto your training computer with DataLink data transfer unit For more information see WebSync Help Running Settings To view or modify sport profile settings for running select SETTINGS gt Sport profiles gt Running e Training sounds gt Select training sounds gt OFF Soft Loud or Very Loud e Heart rate transmitter gt On OFF or Search new e 6PS sensor gt On OFF or Search new e Stride sensor gt On OFF or Search new e Stride sensor calibration gt Calibrate gt By running or Set factor O Stride sensor calibration is visible only if
34. automatic synchronization gt On or OFF If you select On the synchronization will start automatically when you come close to your PC O The AutoSync function is set On as default Quick menu Some settings can be modified with a shortcut button You can enter Buick menu by pressing and holding LIGHT from Time mode Pre training mode or Training mode Depending on which mode you enter the Quick menu from you will find different functions to modify Time Mode In time mode press and hold LIGHT to enter Quick menu Select Lock buttons and press OK To unlock buttons press and hold LIBHT again e Select alarm repetition Alarm gt OFF Once Monday to Friday or Every day e Select Time in use gt Time 1 or Time 2 Pre training mode In pre training mode press and hold LIGHT to enter Quick menu e Edit current sport profile settings For more information see Sport Profile Settings page 27 e Edit heart rate settings For more information see Heart Rate Settings page 30 Training Mode In training mode press and hold LIGHT to enter Buick menu e Select Lock buttons and press OK To unlock buttons press and hold LIGHT again Buttons unlocked is displayed e Select Start next phase and the training computer starts next phase of your training O The option is only available in training sessions that are created with polarpersonaltrainer com Select Search sensor and the training computer starts searching for the missing senso
35. aving a high intensity training session today e Sport zones optimized Heart rate zones on normal LeveL The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits You can train as normal e Sport zones optimized Heart rate zones on lower level The limits have been lowered compared to your average ZoneOptimizer limits 6 After you have received and read the feedback press any button except LIGHT to exit the message display and continue your training session Use Polar Endurance Training Program Download Polar Endurance program from polarpersonaltrainer com and have a ready made program to guide you in your training To be able to download the program you need an account in the polarpersonaltrainer com the DataLink data transfer unit and WebSync software For more information see polarpersonaltrainer com Help Once you have downloaded the program onto to your training computer go to MENU gt PROGRAM and press OK You can browse through the planned training sessions with UP DOWN buttons and select the training session you want to do for example Thu 26 8 Long run 20km To start training press OK Use RCX5 in Multisport Training Before commencing a multisport training session make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session For more information see Sport Profile Settings page 27 During a mulstisport tra
36. be calculated from your previous training history in polarpersonaltrainer com or you will be asked to fill in a short questionnaire which will help to define your current fitness level Endurance training program guides you to train in the correct and effective way and it defines the training volume training intensity and training schedule for optimal fitness improvement Each training session will consist of warm up work and cool down phases Training program works together with Polar ZoneOptimizer feature which means that training program sessions are modified according to your present condition For more information see Polar ZoneOptimizer page 44 For more information on Endurance programs see polarpersonaltrainer com Help Calibrate the Polar s3 Stride Sensor Calibration of the stride sensor improves the accuracy of speed pace and distance measurements It is recommended that you calibrate the stride sensor before using it for the first time if there are significant changes in your running style or if the position of the stride sensor on the shoe is dramatically changed e g if you have new shoes or if you switch the sensor from your right shoe to your left one You can calibrate the stride sensor by running a known accurate distance or by setting the calibration factor manually The calibration should be done at the speed you normally run If you run at different speeds the calibration should be done at your average speed s3
37. brated En x xxx is displayed The new calibration factor is used 8 If the calibration fails Calibration Failed is displayed If you cancel the calibration by pressing the STOP button Calibration canceled is displayed 9 After calibration Continue recording is displayed If you wish to continue session select Yes Otherwise select Nn Set Calibration Factor Manually The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance Example you run 1200m and the training computer shows a distance of 1180m the calibration factor is 1 000 Calculate the new calibration factor as follows 1 000 1200 1180 1 017 The measuring range for the factor is 0 500 1 500 To calibrate the stride sensor manually before training select 1 Settings gt Sport profiles gt Running Stride sensor gt Set factor 2 Adjust the factor The calibration factor can also be set during training when the stride sensor is in use Press and hold LIGHT to go to Quick menu gt Calibrate stride sensor gt Set factor Optional s3 stride sensor required Calibrate Sensor by Running a Known Distance on the fly calibration You can calibrate the sensor at any phase of your training with lap distance correction provided you are not training with distance based targets Just run a known distance preferably more than 1000 meters Make sure the stride sensor function in the training computer is on In Time mode press UP
38. change the battery yourself please follow the instructions carefully as instructed in chapter Change Batteries Yourself The batteries for the speed and cadence sensors cannot be replaced Polar has designed speed and cadence sensors to be sealed in order to maximise mechanical longevity and reliability The sensors have long life batteries inside To purchase a new sensor contact your authorized Polar Service Center or Important Information 51 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 e The low battery indicator is displayed when 10 15 of the battery capacity is left Before battery change transfer all data from your RCX5 to polarpersonaltrainer com to avoid data loss For more information see Transfer Data page 26 e Excessive use of the backlight drains the battery more rapidly e n cold conditions the low battery indicator may appear but will disappear when the temperature rises e The backlight and sound are automatically turned off when the low battery indicator is displayed Any alarms set prior to the appearance of the low battery indicator will remain active O Keep the batteries away from children
39. d Set the distance in kilometers or in miles and confirm with OK Automatic lap set to x x km is displayed After this you can select to have the Automatic lap OFF or On e Set reminder gt On or OFF O Reminder is visible only if it has been set with a PC For more information on setting the reminder see polarpersonaltrainer com Help e Set training views For more information on training views see Set training views e 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 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 Bike Settings To view or modify bike settings select SETTINGS gt Sport profiles gt Cycling gt Bike 1 settings gt BIKE 1 e Speed sensor gt OFF On or Search new e Wheel size gt Set wheel size to xxxx mm For more information on measuring the wheel size see Measuring Wheel Size e Cadence sensor gt OFF On or Search new e Autostart gt Set autostart OFF or On If you select On Speed sensor for bike required Activate speed sensor YES NO is displayed Select YES an
40. d Autostart on is displayed If you select NO Activation canceled is displayed O All the new sensors must be paired with the training computer before they can be activated 28 Settings ENGLISH For more information on pairing a new sensor to the training computer see Using a New Accessory page Measuring Wheel Size Select MENU gt SETTINGS gt Sport profiles gt Cycling Bike 1J Cycling 2 Bike 2 gt Bike 1 settings gt Wheel size gt 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 Match it to the wheel size in millimeters in the right column of the chart ETRTO Wheel size diameter inches Wheel size setting mm 25 559 26 x 1 0 1884 23 571 650 x 23C 1909 35 559 26 x 1 50 1947 37 622 700 x 35C 1958 47 559 26 x 1 95 2022 20 622 700 x 20C 2051 52 559 26 x 2 0 2054 23 622 700 x 23C 2070 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 G 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 fl
41. de and starts searching for the sensor signals providing you have set the sensors on in sport If a sensor signal is not found the display will show a triangle with an exclamation mark Training 13 ENGLISH QUICK MENU 2 Select the sport for the training session by browsing with UP DOWN Heart rae 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 wm j 3 When you are ready to start the training session press OK Recording started is displayed and you can start training Aa Running r z 112 i 4 During training recording you can change the training view by 10250 browsing with UP DOWN To change settings without stopping the 5007365 training recording press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 34 Optional sensors include Polar s3 stride sensor Polar G3 G5 GPS sensor Polar CS speed sensor W I N D or Polar CS cadence sensor W N D Change sport during training session If your training session includes different types of sports you can change the sport without stopping the training recording 1 Press BACK once Recording paused is displayed 2 Change the sport by scrolling with UP DOWN button
42. ds such as by leaving it in a car or mounted on the bike mount Keep your training computer and sensors clean To maintain the water resistance do not wash the training computer or the sensors with a pressure washer Clean them with a mild soap and water solution and rinse them with clean water Do not immerse them in water Dry them carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the training computer and the sensors as these may damage the sensor units Operating temperatures are 10 C to 50 C 14 F to 122 F Service During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee page For contact information and all Polar Service Center addresses visit www polar fi support and country specific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs O The same user credentials are also valid when registering for polarpersonaltrainer com Polar Newsletter and Discuss Forums Changing Batteries The RCX5 training computer and the WearLink Hybrid transmitter both have a user changeable battery To
43. ensures that your training computer receives signals from your accessory only and enables disturbance free training in a group G Please note that WearLink W I N D transmitter does not measure heart rate in water Pairing a New Transmitter With Training Computer Wear the transmitter and make sure that you are not near 40 m 131 ft other Polar WearLink Hybrid WearLink WIN D transmitters 1 Goto Menu gt Settings gt Sport profiles gt Sport gt Heart rate transmitter gt Search new and press OK 2 The training computer starts searching for the transmitter signal Searching For new heart rate transmitter is displayed 3 Once the new transmitter is identified Heart rate transmitter is Found is displayed Pairing is complete 4 Ifthe search is not successful Heart rate transmitter not found or Other heart rate transmitters interfering Move Further Try again YES NO is displayed 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 40 Using a New Transmitter 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
44. ertain medications Maximum Heart Rate Maximum heart rate HR max is the highest number of heartbeats per minute bpm during maximum physical exertion It is individual and depends on age hereditary factors and fitness level It may also vary according to the type of sport performed HR max is used to express training intensity Determining Maximum Heart Rate Your HR max can be determined in several ways e The most accurate way is to have your HR ax clinically measured usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or an exercise physiologist e You can also determine your HR max by taking a field test together with a training partner e You can obtain a HR max p score that predicts your HR max by taking the Polar Fitness Test e HRmax can also be estimated by using the commonly used formula 220 age although research shows that this method is not very accurate especially for older persons or those who have been fit for many years If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate you can safely take a test to determine your HR max yourself Having a training buddy with you during the test is recommended If you are uncertain consult your physician before undertaking the test Here is an example of a simple test Step 1 Warm up for 15 minutes on a flat surface building up to your usual training pace Step 2 Choose a hi
45. ess OK 2 Press OK to start the test drive is displayed 3 Press OK and Searching new cadence sensor is displayed The training computer starts searching for the cadence sensor signal Rotate the wheel a few times to activate the sensor The flashing red light in the sensor indicates that the sensor is activated 4 Once the new cadence sensor is identified Cadence sensor Found is displayed Pairing is complete 5 Ifthe search is not successful Cadence sensor not found or Other cadence sensors interfering hove Further Try again YES NO is displayed 6 Select YES to start the search again 7 Select NO to cancel the searching 8 To return to time mode press and hold the BACK button Pairing a New GPS Sensor With 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 Go to Menu gt Settings gt Sport profiles gt Running gt GPS sensor gt Search new and press OK 2 Searching for new GPS sensor is displayed The training computer starts searching for the GPS sensor signal 3 Once the new GPS sensor is identified 6P sensor Found is displayed Pairing is complete 4 Ifthe search is not successful BP3 sensor not Found or Other 6P5 sen
46. have slightly lower cadences Runners should also tune in to what feels comfortable for them personally 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 Polar Running Index Running Index offers an easy way to monitor performance changes Performance how fast easily you run at a given pace is directly influenced by aerobic fitness VO2 max and training economy how efficient your body is at running and Running Index is a measurement of this influence By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an effort or that your pace is faster at a given level of exertion The Running Index feature calculates such improvements Running Index also gives you daily information on your running performance level which may vary from day to day Benefits of Running Index e emphasizes the positive effects of good training sessions and resting days e monitors fitness and performance development at different heart rate levels not only during maximal performance you can determi
47. iew the details of the other sport part of the training session Week Summaries To view week summaries of the training files go to MENU gt Data gt Week summaries gt Summary and press 24 After Training ENGLISH SUMMARY This week The dates on which the data was collected Duration M 8 Duration uration 05 0 1 06 Distance ke Distance 4 E Calories alories e190 kcal Sessions Sessions Aa w Sport zones 1 2 3 4 and 5 Sport zones O00 0 7vo 01 08 08 Ti E ime per zone a 00 0 1 32 r Totals Since xx xx xxxx To view totals of the training files go to MENU gt Data gt Totals since and press OK Toras Duration uration 52 00 11 Distance kel Distance 4 r Calories alories 39820 kcal Sessions Sessions Sport zones 1 2 3 4 and 5 Time per zone Delete Files To delete a training file select MENU gt DATA gt Delete files gt Training File and press OK Browse the files with UP DOWN buttons and select the file you want to delete Press OKDelete File YES NO is displayed If you select YES File deletedis displayed After thatRemove File From totals is displayed If you select YES File deleted From totals is displayed If you select NO the training computer returns to the training file menu To delete all files select MENU gt DATA gt Delete files gt AU filesand press OK Delete all Files YES NO is displayed Select
48. ing and the body prepares for higher intensities In absolute figures this means heart rates from 100 to 130 beats per minute 3 Heart rate variability levels off After this phase heart rate variability stays at a very low level or almost disappears This usually takes place at around 130 beats per minute and higher All Zone limits are updated after heart rate has been continuously for at least 30 seconds above the upper limit of Phase2 130 beats pre minute 75 of HR pax ZoneOptimizer guidance normally uses absolute figures 70 100 130 beats per minute but the two uppermost figures change if personal HR max is very low The second phase upper limit which is normally 130 beats per minute is limited not to exceed 75 of HRmay This is done automatically without actions from you ZoneOptimizer allows different durations of Phasel preparing for training session heart rate in between 70 100 beats per minute and Phase2 warming up heart rate in between 100 130 beats per minute The recommended minimum durations to get the limits successfully determined are 2 minutes at Phasel 2 minutes at Phase2 and half a minute or more in Phase3 Background Information 45 ENGLISH O 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 c
49. ing 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 Applications e 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 36 e Race Pace You can define a target time for a set distance for example to run 10 kilometers in 45 minutes During training recording this target pace speed is compared with training information For more information see Polar Race Pace page 38 Connect For a long term follow up store all your training files in polarpersonaltrainer com web service There you can view information of your training data and get a better understanding of your training Polar DataLink data transfer unit and WebSync software make it easy to transfer training files to the web service For more information see Data Transfer page 26 Getting Started 9 ENGLISH 4 PREPARE FOR TRAINING Plan Your Training Y
50. ing 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 Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you have symptoms of any disease Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke Important Information 53 ENGLISH e 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 Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar training computer at their own risk Before starting use we always recommend a maximal training stress test under a doctor s supervision The test is to ensure the s
51. ining session it is easy to change sports without stopping the training recording During training recording press BACK once and select another sport by browsing with UP DOWN button and confirm your selection by pressing OK Then continue with your training session Train With Race Pace To set Race pace on for the training session go to MENU gt APPLICATIONS gt Running gt Set race pace xx xx xx MIN KM or MIN MI First set the distance and then the time in hours minutes and seconds Race pace set to xx xx MIN KM is displayed When starting the training session with Race pace go to MENU gt APPLICATIONS gt Running gt Start session with race pace Race pace set to xx xx MIN KM is displayed You can now start your training session Race pace during training Running man Tells if you are ahead or behind the target pace e 158 0 35 Time behind ahead MTM 5 05min km pace needed to achieve the target 20 9 km Distance left to reach the target Current speed Current heart rate Button Functions During Training 16 Training ENGLISH Record a Lap 04 Press OK to record a lap The display will show 145 Lap number 0940 Average heart rate of the lap Lap time 04 If a speed sensor is activated the following will also appear hy wo s Lap number t 00 7 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 cu
52. itor training intensities Target zone Intensity of Example Training benefit HRmax bpm durations MAXIMUM Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very experienced and fit athletes Short intervals only usually in final preparation for short events 90 100 less than 5 171 190 bpm minutes HARD Benefits Increased ability to sustain high speed endurance Feels like Causes muscular fatigue and heavy 80 90 2 10 minutes breathing 152 172 bpm Recommended for Experienced athletes for year round training and for various durations Becomes more important during pre competition season MODERATE Benefits Enhances general training pace makes Moderate intensity efforts easier and 70 80 10 40 improves efficiency 133 152 bpm minutes Feels like Steady controlled fast breathing Recommended for Athletes training for events or looking for performance gains LIGHT Benefits Improves general base fitness improves recovery and boosts metabolism wn Feels like Comfortable and easy low muscle A 60 70 40 80 and cardiovascular load 114 133 bpm minutes Recommended for Everybody for long training sessions during base training periods and for recovery training sessions during competition season VERY LIGHT Benefits Helps to warm up and cool down and 5 assists recovery Nm e Dec Feels like Very easy lit
53. l purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially marketed C 0537 This product is compliant with Directive 93 42 EEC The relevant Declaration of Conformity is available at Www Support polar fi X This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accu
54. lar 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 VO2 max 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 Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing high blood pressure and your risk of cardiovascular diseases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular training to see a noticeable change in your Ownlndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by training types that use large muscle groups Such activities include running cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month With the Polar
55. ll or stairwell that will take more than 2 minutes to climb Run up the hill steps once building to as hard a pace as you can hold for 20 minutes Return to the base of the hill steps Step 3 Run up the hill steps again building towards a pace you could just about hold for 3 kilometers Note your highest heart rate Your maximum is approximately 10 beats higher than the noted value Step 4 Run back down the hill allowing your heart rate to drop 30 40 beats per minute Step 5 Run up the hill steps once again at a pace that you can only hold for 1 minute Try to run halfway up the hills steps Note your highest heart rate This brings you close to your maximum heart rate Use this value as your maximum heart rate to set training zones Step 6 Make sure you get a good cool down a minimum of 10 minutes Running Cadence and Stride Length Cadence is the number of times the foot with the stride sensor hits the ground per minute Stride length is the average length of one step That is the distance between your right and left foot contacting the ground Running speed 2 stride length cadence There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases Yet one of the m
56. ly 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 O All the new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor with the training computer see Using a New Accessory page 41 Heart Rate Settings To view and change heart rate settings select MENU gt SETTINGS gt Heart rate settings gt HR SETTINGS 30 Settings ENGLISH The display reads Browse the selection with UP DOWN and select the value to be modified To confirm the value press OK foneOptimizer 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 or Zone 5 and press OKZone X Locked is displayed Confirm with OK Zone 1 2 3 and 5 heart rate limits Set zone 1 2 3 4 and 5 heart rate limits Set Lower limit and accept the value with OK Set upper Limit Confirm with OK Before modifying the zone limits you need to set the ZoneOptimizer off Zone ptimizer requires restoring default sport zones is displayed Set ZoneOp
57. mory Full is displayed To free memory transfer the training files to polarpersonaltrainer com and delete them from the wrist unit memory ZoneOptimizer determination fails e Make sure that the electrodes of the transmitter are moistened Make sure the transmitter belt has not loosened during exercise e Make sure the transmitter electrodes are clean and undamaged Make sure you have followed the instructions carefully 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 transmitter may be empty For further information see Important Information page 51 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 56 Important Information ENGLISH e 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 e 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 e The receipt of the origina
58. mulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union 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 DH This marking shows that the product is protected against electric shocks Regulatory information is available at www polar fi support Polar Electro Oy is a ISO 9001 2008 certified company 2011 Polar Electro Oy Fl 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 The names and logos marked with a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc Important Information 57 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 e
59. n timer CH 18 Training ENGLISH Information on the display Symbol Explanation Stopwatch Gei Total duration of the training session so far Lap time ES Time used for the lap Average heart rate AUG Average heart rate of the training session so far Calories od Expended calories Calories hour EM Expended calories per hour Heart rate ae Current heart rate Zone pointer Polar sport zones Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to Li 12 19 9 your heart rate For further information on setting a sport zone see Sport Profile Settings page 27 Information on the display Polar s3 sensor Symbol Explanation required Cadence cap Running cadence pair of steps per minute Avg Cadence The average running es cadence so far pair of steps per minute Speed A Current speed pace Distance fe Distance covered so far Lap distance IR Lap number and lap LaF distance Average speed Ex Average speed pace so far Max speed max Maximum speed pace so far H AE i A Trip tt Trip distance Information on the display Polar G3 G5 GPS Symbol Explanation sensor required Speed Current speed pace The amount of bars above a the letter G indicates the GPS signal strength Training 19 ENGLISH Information on the display Polar G3 G5 GPS Symbol sensor required Explanation Distance A Distance c
60. n when the reminder alarms The reminder can only be set in 20 Training ENGLISH the software but it can be switched off in the monitor Pause Stop Training Recording T 2 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 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 Wash the strap regularly in a washing machine at 40 C 104 F at least after every fifth use For complete care and maintenance instructions see Caring for Your Product page 51 Training 21 ENGLISH 6 AFTER TRAINING Analyze Training Results To view basic data on your performance see MENU gt Data gt 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 Single Sport Training Files To view training files on different sports go to MENU gt Data gt Training Filesand browse with UP DOWN buttons to select the file you want to review and press OK Running Start time Duration Distance Target dist 10 00 T kmj Target time 10 50 00 Difference D 00 0e 35 r Running T
61. ne assessment for determining personal target heart rate limits for the day e OwnCode technology for wireless data transmission e WearLink technology for heart rate measurement Polar WebSync Software and Polar DataLink System Requirements Operating system Microsoft Windows XP Vista 7 or Intel Mac OS X 10 5 or newer Internet connection Free USB port for DataLink Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water resistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for swimming Protected against wash splashes sweat raindrops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks Frequently Asked Questions What should do if the battery symbol and Low battery is displayed The low battery indicator is usually the first sign of an expired batte
62. ne your optimal running speed by comparing running indexes from different kinds of training sessions e stresses progress through better running technique and fitness level Running Index is calculated during every training session when heart rate and the s3 stride sensor G3 G5 GPS sensor signal is recorded and when the following requirements apply e speed should be 6 km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be above 40 HR ax Make sure that the stride sensor is calibrated Calculation begins when you start recording the session During the session you may stop once at traffic lights for example without interrupting the calculation In the end your training computer displays a Running Index value and stores the result in the Training files section Compare your result to the table below Using the software you can monitor and analyze your progress in Running Index values against time and different running speeds Or compare values from different training sessions and analyze them in short and long term Short term analysis Background Information 47 ENGLISH Running Index Performance Level lt 30 30 Very poor 31 37 Poor 38 44 Fair 45 51 Average 52 58 Good 59 65 Very good gt 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
63. new battery with the positive side outwards e When changing transmitter battery 2b l place the battery inside the cover with the positive side facing the cover 1 3 Replace the old sealing ring with a new one if available fitting it snugly in the cover groove to ensure water resistance 4 Put the cover back on and turn it clockwise to CLOSE 5 Re enter the basic settings if you changed the wrist unit batteries 52 Important Information ENGLISH A 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 e Set the AutoSync off in WebSync software e Do not use the GPS sensor when you do not need speed distance or location data Precautions The Polar training computer shows your performance indicators It indicates the level of physiological strain and intensity during your exercise It measuresheart rate speed and distance when cycling with a Polar CS speed sensor W I N D It also measures speed and distance when running with a Polar s3 stride sensor or with a Polar G3 G5 GPS sensor The Polar CS cadence sensor W I N D is designed to measure cadence when cycling N
64. nformation You can follow up on how far behind or ahead you are compared to your pre set target You can also check what is the required steady pace speed in order to meet your set target Race Pace features and ZoneOptimizer can not be used in same training session The ZoneOptimizer definition is always done in the beginning of the training session before the actual work phase starts It is then very difficult to start the race pace measurement in the right location How to Use Race Pace Before starting to use Race Pace feature make sure that you have enabled a speed sensor CS Speed W I N D sensor or the s3 Stride sensor for the sport profile you are going to use in your training session For more information see Sport Profile Settings page 27 38 Applications ENGLISH Select MENU gt Applications gt Race pace gt Select sport gt Set race pace gt Set target distance in km mi gt Set target time gt Race pace set to xx xx MIN KM or MIN MI is displayed To set the Race pace on for your training session select MENU gt Applications gt Race pace gt Select sport gt Start session with race pace and confirm with OK Applications 39 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
65. ng 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 gt Settings gt Heart rate settings gt ZoneOptimizer gt On The ZoneOptimizer determination will start in the background already when you are in pre training mode When you see the ECG curve on the top right hand corner on the display you will know that the heart rate measurement and ZoneOptimizer are on 4 Runnina m n Stay 14 1 min at 70 100 bpm gt Br s Stay 1 54 min at 100 130 bpm 116 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 Keep your heart rate between 70 and 100 beats per minute for two minutes This can be achieved by standing or with very light training intensity for example walking slowly The alarm will sound when the first part of the determination is finished The second part of the determination will start when your heart rate has risen above 100 beats
66. ntinue training recording by pressing OK Stop training recording by pressing BACK Personalize the Training Computer Display Personalize your training computer display to show the information you want to see during training either by using the training computer or the WebSync software A programmed training session downloaded from the software and a training view have their own displays that cannot be modified In time mode press UP select Settings SPORT PROFILES Sport Running Cycling Swimming Other sport gt Set training views You can also personalize the training views in pre training mode by long pressing the LIGHT button You enter QUICK MENU select Running settings current sport settings gt Set training views There are six different training views which you can personalize for each of the sport profiles e Select the display you want to change by pressing UP or DOWN and press OK e Select the training view OFF On or Modify e Select the information for the blinking upper row with UP or DOWN and press OK The information available depends on the features that are activated Repeat the same to change rest of the rows To return the default settings of the display press and hold LIGHT when the rows are blinking For further information on changing the training views see Sport Profile Settings page 27 Information on the display Symbol Explanation Time of day e Time of day Countd timer Countdow
67. o other use is intended or implied The Polar training computer should not be used for obtaining environmental measurements that require professional or industrial precision Interference During Training Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when training with the training computer To avoid erratic reading or misbehavior move away from possible sources of disturbance Training equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the transmitter 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 3 Putthe transmitter back on your chest and keep the training computer in this interference free area as much as possible If the training computer still does not work with the training equipment it may be electrically too noisy for wireless heart rate measurement For further information see www polar fi support Minimizing Risks When Training Training may include some risk Before beginn
68. 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 metal parts stainless steel Polyurethane TPU and stainless steel Better than 0 5 seconds day at 25 C 77 F temperature 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 0 127 km h or 0 75 mph 30 m Suitable for bathing and swimming Training computer limit values Maximum number of files 99 Maximum number of training sessions in 99 multisport file Maximum time recorded to file 99 h 59 min 59 s Maximum number of laps 99 Maximum number of laps in multi sport sessions 99 per sport Total distance 999 999 km 621370 mi Total duration 9999h 59 min 59 s Total calories 999 999 kcal Total training files count 9999 54 Important Information ENGLISH Transmitter Battery life of WearLink Hybrid transmitter 600 hours of use Battery type CR2025 Battery sealing ring O ring 20 0 x 1 0 material silicone Operating temperature 10 C to 40 C 14 F to 104 F Connector material Polyamide Strap material Polyurethane Polyamide Polyester Elastane Nylon Water resistance 30 m Suitable for bathing and swimming The Polar RCX5 training computer applies the following patented technologies among others e OwnlIndex technology for fitness test e OwnCal personal calorie calculation e OwnZo
69. ommend using conductive electrode lotion or gel to improve contact It is important to wash the transmitter carefully after using lotion or gel Attach the connector to the strap Adjust the strap to fit tightly but comfortably Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position Detach the connector from the strap when you are not using it to maximize the transmitter battery lifetime Sweat and moisture may keep the electrodes wet and the transmitter activated This will reduce battery life gt ENGLISH Ze H a P o o See detailed washing instructions in Important Information page 51 For video tutorials go to http www polar fi en support video_tutorials Start Training Wear the transmitter and make sure you have set up an optional sensor as instructed in the sensor s user manual If you are using a speed cadence GPS or stride sensor for the first time see Using a New Accessory page 41 For sport profile settings see Sport Profile Settings page 27 To use Polar ZoneOptimizer feature for your training session see Train With Polar ZoneOptimizer page 14 START 4 Running L A7 profile settings i 1 Start your training session by pressing OK Training computer goes into pre training mo
70. ons 8 17 Buttons do not mear 56 Cadence sensor pairing 41 REENEN 10 Calibration by running 11 Calibration manual 11 Care Instructor eer e a 51 Change batteries a src ci eaaa taa 51 Connection settings ccccceeceeeeeeeeeeteseeeeeseenes 34 Create new sport profile 21 Cycling settings ooooococccococnccococonononcnacorncnnonons 28 Delete files 25 Endurance program 10 49 Erratic readings 56 Fitness Level Classes for men 37 Fitness Level Classes for women sssesesessssss 37 Fitness Test eite Ae ei re aero 36 General sting 32 GPS sensor pairing 41 Heart rate settings 30 A A RI 17 EE 46 Information on display 18 lu 53 RT EE 55 Measure wheel size esse 29 Meno lan edens eue dee t eben er En SS 56 56 MEMO Wicca e eec o rs rp C 56 Men 2 tte deca tate deeg et utei ot 8 MINIMIZING TISKS 2 oor ee tret er eth recie EN AE 53 Modify SENOS iocos cs erre rer ene 2 Multisport training 16 Multisport training fie 24 Night node ert reet er ede certe 18 On the fly calibration 11 Other sport settings ccccccecceceeeeeeateseeseeeeenes 30 Ownlndex cta pe dad eben as dn 36 Pause recording 21 Pause Ma Made ee 18 Personalize display oooooococcccccccononcncnccnrncnnnnons 18 A e na na EE N E 53 QUICKIMONU ac a a ee wed 34 Quick menu in Pre training mode ccc eee eee ee ees 34 Quick menu in Time mode 3
71. ormation HEART RATE STOPWATCH DH ides HeartTouch HeartTouch function makes it easy for you to view certain information during training by bringing the wrist unit near the transmitter You can select the function to e activate backlight e change training view e show limits Training 17 ENGLISH e show time of day e take a lap G 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 The backlight will be activated every time you press any of the buttons or use the HeartTouch function during training recording The night mode will be switched off when you finish the training recording and the return to Time mode The display will also light up if a message for example Check heart rate transmitter is displayed Night mode is switched off when you finish the training recording and the display returns to time mode 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 34 Pause Training Pause training recording by pressing BACK Recording paused is displayed In pause mode you can Continue Co
72. ost common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels most comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride 46 Background Information 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 When training for longer running events Y marathon marathon or longer it may be helpful to monitor cadence A low cadence at expected race pace can cause problems later in the event as your legs tire One way around this is to work on increasing leg speed at expected race pace You can set your training computer to show pace and cadence Try to shorten your stride and increase cadence while holding the same pace set a narrow pace zone to give you audio feedback You can aim to raise running cadence above the following e 80 min 4 hour marathoners e 85 min 3 hour 30 min marathoners e 88 min 3 hour marathoners This is a general guide only taller runners will naturally
73. ou 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 To set up the optional sensors for each sport profile go to MENU gt Settings gt Sport profiles 1 To start training press OK 2 Select the sport profile with UP DOWN and press OK to start the training session recording O If you want to modify the sport profile settings without stopping the recording press BACK once to enter pre training mode and then press and hold LIGHT to enter QUICK MENU For more information see Quick menu page 34 Optional sensors include the Polar s3 stride sensor Polar G3 G5 GPS sensor Polar CS Speed sensor W I N D and Polar CS Cadence sensor W I N D Create New Sport Profiles You can create new sport profiles in WebSync software and download them to your training computer For more information on creating new sport profiles see WebSync Help Polar Endurance Training Program Polar Endurance training programs for running and cycling are available for you to create and download in polarpersonaltrainer com You will get a personalized training program for your fitness level The fitness level will either
74. overed so far Lap dist fe i ap distance L Lap distance Average speed aus Average speed pace so far Max speed max Maximum speed pace so G far Tri 8 E Se rip ni Trip distance Information on the display Polar speed sensor Symbol Explanation required Speed Speed you are currently dii cycling at Distance fe Distance cycled Lap distance IR Lap number and lap gt Ki distance Avg speed The average speed so far Max speed Information on the display Polar cadence Symbol sensor required Ze The maximum speed so far Explanation Cadence nh gt gt Measures the speed at which you turn the cranks of your bicycle i e cadence in revolutions per minute rpm Avg Cadence gt lt e The average cadence Reminder Training reminder reminds you to drink eat or take other important actions during training Reminder is based on energy consumption kcal distance km or time Reminder alarms when certain calories distance or time has been reached during training When reminder alarms reminder counter is reset This means reminder alarms regularly for example if reminder is set for 300 kcal reminder alarms when 300kcal 600kcal 900kcal are consumed To exit the reminder message on the display press any button except LIGHT You can create the reminder text in WebSync software and download it to the training computer with DataLink data transfer unit The text is show
75. per minute Continue training at light intensity Increase heart rate gradually and keep it between 100 130 bpm for two minutes This can be achieved for example by walking briskly or by cycling jogging at low intensity during warm up If you have a very low HR may the training computer will give you special limits The alarm will sound when the second part of the ZoneOptimizer determination is finished The ZoneOptimizer determination may already finish here if the heart rate variation limit is reached 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 Stay above 130 bpm for 0 57 min Co IHH s G 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 Training 15 ENGLISH Spor zones optimized 5 Heart rate After the determination is finished the training computer displays one zones on of the following higher level Default sport zones heart rate zones in use The determination was not successful The Polar sport zone heart rate limits will be used e Sport zones optimized Heart rate zones on higher level The limits have been raised compared to your average ZoneOptimizer limits You may consider h
76. r 34 Settings ENGLISH O This selection is only available if connection to any of the sensors has been lost Select Calibrate stride sensor to calibrate s3 stride sensor O 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 O This selection is only available if speed information is available i e optional CS speed sensor for cycling or s3 stride sensor for running has been set on for the sport profile Select Reset trip and select Yes No Trip reset is displayed O This selection is only available if speed information is available i e optional CS speed sensor or s3 stride sensor has been selected on for the sport profile Set timing view on or oft Select Countdown timer Start the countdown timer or set time Set automatic Lap off to disable the automatic lap taking If automatic lap is off you can set it on by selecting Set automatic Lap on O The option is only available when distance information is available i e optional s3 stride sensor cycling speed sensor or GPS sensor is in use Select Location to view your location coordinates and number of satellites visible The optional GPS sensor required Select Show zone limits if you want to see the sport zone heart rate limits O This selection is only available if heart rate transmitter is set on Settings 35 ENGLISH 9 APPLICATIONS Po
77. riencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless e A cardiac event may have altered your ECG waveform In this case consult your physician Check heart rate transmitter is displayed and your training computer cannot find your heart rate signal Make sure the transmitter belt has not loosened during exercise e Make sure that the electrodes of the transmitter are moistened e Make sure the transmitter electrodes 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 transmitter may be empty For further information see Important Information page 51 Calibration failed is displayed Calibration did not succeed and you need to re calibrate Calibration fails if you move during the process Once you reach lap distance stop running and stand still for calibration The range of the calibration factor during manual calibration is 0 500 1 500 If you have defined the calibration factor below or above these values calibration fails Optional s3 stride sensor required Memory 90 99 Full is displayed 1 hour of memory left is displayed when there is approximately 1 hour of memory left To maximize the remaining memory capacity select the longest recording rate 1 minute from SETTINGS gt GENERAL SET gt Recording rate Once the memory has been depleted Me
78. rrent 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 During programmed training sessions Press and hold OK and select Lock zone Unlock zone from the Lap menu 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 Locked 70 79 is displayed An alarm sounds if you are below or above the sport zone if the target zone alarm function is on Unlock the sport zone by pressing and holding OK again Spart zone3 Unlocked is displayed Using the software you can also base ZoneLock on your speed pace or cadence For further information see software help Optional sensor required Zoom the Training View Display Each training view can have four rows of information shown during training It is possible to zoom the upper row or bottom row information 1 To zoom the upper row information during training press and hold UP To cancel the upper row zoom press and hold UP G If you zoom the upper row or bottom row the display will show three rows of information 2 To zoom the bottom row information during training press and hold DOWN To cancel the bottom row zoom press and hold DOWN G If you zoom both upper row and bottom row the display will show two rows of inf
79. ry However in cold conditions the low battery indicator may appear The indicator will disappear as soon as the temperature rises enough When the symbol appears the training computer sounds and backlight are automatically deactivated For further information on changing the battery see Important Information page 51 do not know where am in the menu Press and hold BACK until the time of day is displayed there are no reactions to any buttons Important Information 55 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 Make sure the textile electrodes in the sports apparel fit snugly e Make sure that the electrodes of the transmitter are moistened Make sure the transmitter is clean Strong electromagnetic signals can cause erratic readings For further information see Precautions page 53 e f the erratic heart rate reading continues despite moving away from the source of disturbance slow down your speed and check your pulse manually If you feel it corresponds to the high reading on the display you may be expe
80. s and select the desired sport Press OK to continue the training recording You can view four lines of training information simultaneously Press UP DOWN to view the different displays O For more information on modifying training views see Sport Profile Settings page 27 Train With Polar ZoneOptimizer The ZoneOptimizer function determines your personal optimized sport zones heart rate zones for your aerobic training session It takes your present physical condition and mental state into account when determining the heart rate zones for the present training session You will know what the right level to train on that particular day is and can avoid over under training For more information see Polar ZoneOptimizer page 44 To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt ZoneDptimizer gt On ZoneOptimizer function will define the optimized target heart rate zones for you in the beginning of every training session If there is less than an hour since your last ZoneOptimizer definition the given target heart rate zones are not necessarily valid because you may have not recovered from previous training and during instant recovery heart rate variability returns to normal state slower than heart rate Start Training Session with Polar ZoneOptimizer Before ZoneOptimizer determination make sure that you have the Polar default sport zone heart rate 14 Traini
81. s can be personalized by using a laboratory measured HR max value or by taking a field test to measure the value yourself When training in a target heart rate zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from heart rate target zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate responds to training intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program accordingly Heart Rate Variability Heart rate varies with every heartbeat Heart rate variability HRV is the variation of beat to beat intervals also known as R R intervals HRV indicates the fluctuations of heart rate around an average heart rate An average heart rate of 60 beats per minute bpm does not mean that the interval between successive heartbeats would be exactly 1 0 sec instead they may fluctuate vary from 0 5 sec up to 2 0 sec HRV is affected by aerobic fitness HRV of a well conditioned heart is generally large at rest Other factors that affect HRV are age genetics body position time of day and health status During exercise HRV decreases as heart rate and exercise intensity increase HRV also decreases d
82. sors interfering Move Further Try again YES NO is displayed Using a New Accessory 41 ENGLISH 5 6 7 Select YES to start the search again Select NO to cancel the searching 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 l 2 42 Go to Menu gt Settings gt Sport profiles gt Running gt Stride sensor gt Search new and press OK Searching for new stride sensor is displayed The training computer starts searching for the stride sensor signal Once the new stride sensor is identified Stride sensor Found is displayed Pairing is complete If the search is not successful Stride sensor not found or Other stride sensors interfering hove Further Try again YES NO is displayed Select YES to start the search again Select NO to cancel the searching To return to time mode press and hold the BACK button Using a New Accessory 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 mon
83. stride sensor calibration is sport specific You can use different calibration factor for different styles of running For example if you have created new sport Jogging in WebSync software you need to calibrate the stride sensor for that sport also 10 Prepare for Training ENGLISH O 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 gt Sport profiles gt Running gt Stride sensor gt On To calibrate a certain distance with a step by step guidance select Settings gt Sport profiles gt Running gt Stride sensor calibration gt By running 2 Adjust the distance how far you wish to run to calibrate the stride sensor and press the OK to confirm Stand still until stride sensor is Found is displayed 3 Press OK and run km mi is displayed 4 Press the OK and start the run by making the first step with the sensor foot onto the starting line and run the preset distance at a steady pace 5 Press OK after xxx km mi is displayed 6 Stop exactly on the finish line of the preset distance Press OK 7 When the calibration succeeds Cali
84. stride sensor has been set On previously e Speed View gt Select speed view gt Kilometers per hour or Minutes per kilometer or if you have chosen imperial units select Miles per hour or Minutes per mile e HeartTouch gt OFF Activate back light Change training view Show limits Show time of day or Take Lap e Automatic Lap gt On or OFF If you set the automatic lap On Set automatic lap distance is displayed Set the distance in kilometers or miles e Set reminder gt 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 Select for example Training view 1 there are six separate training views and set the training view OFF On or Modify Each training view can be modified to suit your training purposes Set Eraining views Select Training view 1 Modify gt The first row starts blinking OK Select the desired information with UP DOWN and confirm with OK Repeat until all the four rows are modified Repeat this until all six training views are set OFF On or you have modified them Training view numbering Set view numbering gt OFF or On Training view numbering On OfF is displayed Restore default views Press OK gt Restore default Select YES NO with UP DOWN If views UESANU is displayed you select YesDefault views restored is displayed Show in pre training mode Select YES
85. the desired setting To The training computer has five buttons that have different functionalities depending on the situation of use LIGHT BACK oK UP DOWN e lluminate the e Pause training e Confirm e Move through e Move through display recording by selections selection lists selection lists e With a long pressing BACK e Starta training Adjusta e Adjust a press you can once session selected value selected value enter QUICK e Stop training e Take a lap e Change the e Switch between MENU to edit recording by e With a long watch face with Time 1 and different pressing BACK press lock your long press Time 2 with a settings in twice heart rate to the e With a long long press in different e Exit the menu current sport press zoom the time mode modes For Return to zone in Training upmost row e With a long more previous level mode when information in press zoom information see amp eave settings training without Training mode lowest row Quick menu unchanged preset target information in page 34 D zones Training mode selections e With a long press return to time mode from any mode Menu Structure 8 Getting Started ENGLISH Kn Data Settings Applications ES d Connect OK 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 Cycl
86. timizer off YES NO Select YES ZoneOptimizer off is displayed You can start modifying the zone limits If you have an active endurance program you need to remove the program in polarpersonaltrainer com and perform the synchronization before you can modify the zone limits For more information see polarpersonaltrainer com Help 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 gt Settings gt USER INFORMATION gt USER INFORMAT Browse the selection with UP DOWN and accept the value with OK The display reads Browse the selection with UP DOWN and select the value to be modified To confirm the value press OK Weight Set your weight in kilograms kg or pounds Ib OK Height Set your height in centimeters cm or in feet and inches if you chose imperial units OK Date of Birth Set your birthday The order in which you set date settings depends on which time mode you have chosen 24h day month year 12h month day year OK Sex Select Male or Female OK Activity level Set Low 0 1 h wk Moderate 1 3 h wk High 3 5 h wk or Top 5 h wk OK Settings 31 ENGLISH The display reads Browse the selection with To confirm the value press OK UP DOWN and select the value to be modified
87. tle strain P Recommended for For recovery and cool down throughout training season HRmax Maximum heart rate 220 age Example 30 years old 220 302 2190 bpm Training in heart rate zone 1 is done at a very low intensity The main training principle is that performance improves when recovering after and not only during training Accelerate the recovery process with very light intensity training Training in heart rate zone 2 is for endurance training an essential part of any training program Training sessions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Background Information 43 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 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 The Polar target heart rate zone
88. trainer com web service is tailored to support your training goals There you can e create and download the Polar Endurance training programs onto to your training computer and utilize them in your training e store your training files for a long term follow up e analyze and follow your progress in the training diary e analyze training intensity and needed recovery time using the training load feature e challenge your friends to a virtual sports competition and interact with other sports enthusiasts Data from all compatible sensors is sent wirelessly to the training computer over the 2 4GHz WIN D technology proprietary to Polar This eliminates interference during training During swimming the data is sent from the Polar WearLink Hybrid transmitter to the training computer over the 5kHz technology proprietary to Polar Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs O The username for your Polar Account is always your email address The same username and password are valid for Polar product registration polarpersonaltrainer com Polar discussion forum and Newsletter registration Optional Accessories Optional Polar s3 stride sensor wirelessly measures speed pace distance running cadence and stride length 6 Training Computer Parts ENGLISH Optional Polar G3 G5 GPS sensor transmits speed pace distance and location data
89. uring periods of mental stress HRV is regulated by the autonomic nervous system Parasympathetic activity decreases heart rate and increases HRV whereas sympathetic activity increases heart rate and decreases HRV HRV is used in the OwnIndex and ZoneOptimizer features Polar ZoneOptimizer Polar ZoneOptimizer feature adopts this principle as it recommends lower intensity training when little heart rate variability is detected and higher intensity training when plenty of heart rate variability is detected It also gives you feedback on daily physiological status good normal low in respect to the 44 Background Information 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 This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body 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
90. user settings e Select Nn if you know your laboratory measured HR max You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds O After saving the OwnIndex and predicted HRmax values they will be used for calculating calorie consumption After the Test Fitness Level Classes Men Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 32 32 37 38 43 44 50 51 56 57 62 gt 62 25 29 lt 31 31 35 36 42 43 48 49 53 54 59 gt 59 30 34 29 29 34 35 40 41 45 46 51 52 56 gt 56 35 39 lt 28 28 32 33 38 39 43 44 48 49 54 gt 54 40 44 lt 26 26 31 32 35 36 41 42 46 47 51 gt 51 45 49 lt 25 25 29 30 34 35 39 40 43 44 48 gt 48 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 60 65 lt 21 21 24 25 28 29 32 33 36 37 40 gt 40 Women Age Years Very low Low Fair Moderate Good Very good Elite 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 Applications 37 ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 46 35 39 24 24 2 28 31 32 35 36 40 41 44 gt 4 40 44 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 21 21 23 24 2 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt

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