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User Manual

1. dees 61 ENGLISH 1 INTRODUCTION Congratulations on the purchase of your Polar RC3 GPS training computer The training computer offers you an all in one system to guide you in your training polarpersonaltrainer com WebSync software USB cable X Poy Ae Sy 3 1 Polar H2 H3 heart rate sensor 3 Polar CS cadence sensor W ILN D 2 Polar s3 stride sensor 4 Polar CS speed sensor W I N D This user manual includes complete instructions to help you get the most out of your training computer The latest version of this user manual can be downloaded at www polar com support http www polar com support For video tutorials go to http www polar com en polar_community videos Key Features and Benefits Slim Integrated GPS RC3 GPS is all you need for tracking your speed distance and route The slim and lightweight training computer has a built in GPS and rechargeable battery Back to starting point This feature guides your way back to the starting point of your trip Training Benefit This feature helps you better understand the benefits of your training by giving instant textual feedback on your performance Web Training Diary Share your route and distance with others at polarpersonaltrainer com Running Index Monitor the efficiency of your run with this feature Running index is calculated automatically after every run based on heart rate and speed data Sport Prof
2. Sport zones Sport zones si 00 00 16 00 02 15 00 15 20 00 1 ee 3 Q El 3 0 40 41 00 125 00 16 59 P 90 01 26 al 00 01 24 RUNNING A CYCLING a Average Average pace speed x d 05 20 min kn 29 2 km h Maximum pace Maximum speed Maximum Maximum pace speed 03 45 min km 53 2 km h 4 A i visible if the GPS function is on or s3 stride sensor CS speed sensor is in use Average cadence RUNNING A CYCLING A Average Average cadence cadence e 8 86 Maximum cadence Maximum Maximum cadence cadence 4 So 106 bit Sh E al visible if s3 stride sensor or CS cadence sensor is in use Running index RUNNING A Running See n A index y visible if the GPS function is on or s3 stride sensor is in use Average stride Length visible if s3 stride sensor is in use Roerase 7 l stride length E E o Runnin 15 EM Running index visible if the GPS function is on or s3 stride sensor ind i PAX is in use Bike in use CYCLING A Bike muse er D Bike 1 Riding duration Riding duration ons ers TU a visible if training file sport is cycling Max altitude RUNNING A CYCLING Max altitude e Max e e Ascent ep Ascent Ascent Ascended meters feet m 65m Descent Descent 4 55 mir 55 mir Descent Descended meters feet visible if the GPS function is on Sport zones RUNNING A CYCLING A Time on each zone visible if heart rate sensor is in use Zone limits
3. 60 80 40 60 20 40 8 20 D PHP The training computer has enough charge for one hour of training with the GPS function on D The remaining charge in the battery icon is blinking The training computer charge is too low for recording a new training session with the GPS function on At this point the training computer switches the GPS function off The training computer sounds and backlight are also automatically deactivated A new training recording cannot be started before charging the training computer Low battery notifications When the charge is getting low the training computer notifies you with a message and an alarm Low battery notification SE Battery low Batters iou This notification is displayed when the training computer has enough charge for one hour of training with the GPS function on Battery low 6PS off Batters iou This notification is only displayed in training mode The training computer charge is too low for continuing the recording of the training session with the GPS function on At this point the training computer switches the GPS function off You can still use Available Accessories page 6 and carry out the training session The training computer sounds and backlight are automatically deactivated A new training recording cannot be started before charging the training computer 10 Training Computer Battery Low battery notification E
4. Charge before training Recording stopped E Battery empty ENGLISH Battery status Charge before Eraining The charge is too low for recording a training session A new training recording cannot be started before charging the training computer Recording stopped Battery Empty The charge is critically low The training computer stops recording the training session saves the training data and then goes to sleep mode When the training computer display is blank the battery is empty and the training computer has gone to sleep mode Charge the training computer If the battery is totally drained it may take a while for the charging animation to appear on the display Training Computer Battery 11 ENGLISH 4 SETTING UP THE TRAINING COMPUTER Basic Settings Before using your training computer for the first time customize the basic settings Enter as accurate data as possible to ensure correct feedback based on your performance Activate your training computer by pressing START Select Language is displayed You can select from Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with START Please enter basic settings is displayed Press START and adjust the following data Time Select 12h or 24h With 12h select AM or PM Enter the local time Date Enter current date Units Select metric kg cm or imperial lb ft units
5. Register your Polar product at http register polar fi to ensure we can keep improving our products and services to better meet your needs Training Software With WebSync software you can synchronize and transfer data between your training computer and polarpersonaltrainer com adjust your training computer settings and customize your training computer display for example with your own For more information on data transfer and other functions in the WebSync software consult the full user manual at www polar com support http www polar com support or the online help for WebSync The WebSync software can be downloaded at www polarpersonaltrainer com http www polarpersonaltrainer com The All in one Training System 5 ENGLISH Polarpersonaltrainer com is your online training diary and interactive training community that keeps you motivated For a deeper analysis of your training transfer the training data to the polarpersonaltrainer com web service using the USB cable and WebSync software With the polarpersonaltrainer com web service you can e see your training route e share your training result as your status update in a social network e challenge your friends to virtual sports competitions get more detailed information on your training feedback e store your training files and follow up your progress e follow your training load and recovery in the training diary e create and download the Polar Endurance t
6. 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 Q9 N O TOT Es 20D E Settings OK is displayed To change your settings press BACK until you return to the desired setting To accept the settings press START and the training computer goes to the time mode G It is important that you are precise with the Basic Settings especially when setting your weight height date of birth and sex as they have an impact on the accuracy of the measuring values such as the heart rate limits and calorie expenditure Sport Profile Settings The Sport Profile feature helps you start your training session with ease The training computer provides five sport profiles one for running two for cycling and two for other sports Adjust the settings for the sport profiles to suit your training needs in MENU gt Settings gt Sport Profiles You can for example activate the sensors you want to use in the sport Then when you start a training session using the sport profile the training computer detects the needed sensors automatically G The heart rate sensor is on by default in every sport Due to this the training computer will automatically start searching for the heart rate sensor signal once you press START in time view If you bought a set which does not include a heart rate sensor turn it off in MENU gt Settings Sport Pr
7. 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester 30 m Suitable for bathing and swimming The Polar H3 heart rate sensor does not measure heart rate in water The Polar RC3 GPS training computer applies the fol e OwnlIndex technology for fitness test e OwnCal personal calorie calculation Polar WebSync Software and USB Cable System Requirements newer lowing patented technologies among others Operating system Microsoft Windows XP Vista 7 or Mac OS X 10 5 Intel or Internet connection Free USB port for the USB cable Water resistance Water resistance of Polar products is tested according to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different catego your Polar product for the water resistance category a these definitions do not necessarily apply to products ries according to water resistance Check the back of nd compare it to the chart below Please note that 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
8. Duration Duration Duration SPORT ZONES LAP 01 TIME LAP 01 TIME Ic Time in each 08535 Lap time 08535 Lap time E 00030 zone dt 201 a 201 Heart rate Heart rate Lap distance AVERAGE AVERAGE Hj dE SPEED PACE Yi dE SPEED PACE ggal B ggal 10456 Average 10458 Average Speed Pace Speed Pace Calories Calories Time of day Time of day SPORT ZONES SPORT ZONES SPORT ZONES Time in each zone SPORT ZONES D 5 00 0000 7 I Time on each 00 1201 4 1 00 03 zone BACK TO START A dis Be BRCK TO STRRT An arrow points the direction of your starting point For more information see Back to Starting Point page 23 RLTITUDE Altitude Ascent Descent route tracking G When using the training computer with s3 stride sensor or CS speed sensor W I N D the training computer retrieves speed and distance data from the sensor If the GPS function is on it will only be used for location and G If the altitude reading is the training computer has not found enough GPS satellite signals To calculate the altitude the training computer requires a minimum of six satellite signals Something in your surroundings may be blocking satellite signal reception e g underpasses tall buildings terrain or forested areas 18 Training ENGLISH Heart rate sensor CS speed sensor W I N D Heart rate sensor CS cadence sensor W I N D Heart ra
9. lt 24 24 27 28 31 32 35 36 40 41 44 gt 4 40 44 lt 22 22 25 26 29 30 33 34 37 38 41 gt 41 45 49 lt 21 21 23 24 27 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 16 16 18 19 21 22 24 25 2 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 There may be some daily variation in the Running Indexes due to running circumstance changes for example different surface hills wind or temperature Long term analysis The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing maximally 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 1800 0 36 20 1 15 10 2 48 00 5 43 00 38 1900 0 34 20 1 10 50 2 38 00 5 24 00 40 2000 0 32 20 1 07 00 2 29 30 5 06
10. 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 com support http www polar com 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 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 Batteries The Polar RC3 GPS training computer has an internal rechargable battery Rechargeable batteries have a limited number of charge cycles You can charge and discharge the battery over 300 times before a notable decrease in its capacity The number of charge cycles also varies according to use and operating conditions At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing separate collection of electronic devices Do not dispose of this product as unsorted municipal waste The Polar H2 H3 heart rate sensor has a user changeable battery To change the battery yourself please follow the instructions carefully as instructed in chapter Change the Heart Rate Sens
11. 2011 65 EU The relevant Declaration of Conformity is available at www polar com support http www polar com support Regulatory information is available at www polar com support http www polar com support To see the RC3 GPS specific certification and compliance information select MENU gt Settings gt General settings and press and hold LIGHT for two seconds X This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012 19 EU 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 accumulators 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 60 Important Information ENGLISH by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accumulator collection for batteries and accumulators DH This marking shows that the product is protected against electric shocks Polar Electro Oy is a ISO 9001 2008 certified company 2013 Polar Ele
12. Cycling Bike 1 Other sport 1 and Other sport 2 The fifth sport profile Cycling Bike 2 is not show in the pre training mode by default You can set Cycling Bike 2 to be shown in the pre training mode in Cycling Settings O The heart rate sensor is on by default in every sport and the training computer automatically starts searching for the heart rate sensor signal once you press START in time mode If you bought a set which does not include a heart rate sensor turn it off in MENU gt Settings gt Sport Profiles Sport gt Heart rate sensor gt OFF Running Settings To view or modify sport profile settings for running select MENU gt Settings gt Sport profiles gt Running e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e 6PS Select On or OFF e Stride sensor Select OFF or Search new If you have already paired one stride sensor the option On is also visible e Stride sensor calibration Select Calibrate gt By running or Set factor For more information on calibration see Calibrate the Polar s3 Stride Sensor page 41 O Stride sensor calibration is visible only if the stride sensor has been set on previously Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit select Miles per hour or Minutes per mile Automatic Lap Select On or OFF If you set the automatic lap On Set automatic Lap distance is displaye
13. RUNNING A CYCLING 4 Zone limits Zone limits 125 183 125 183 visible if ZoneOptimizer used and heart rate sensor is in use E 132 150 E 132 150 y ni a KE Laps Automatic Laps number of the laps RUNNING A CYCLING A os 15 Best GE Best lap Average lap Average lap 00 09 31 4 19 343 Average lap To view detailed lap information select More details by pressing START 26 After Training ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED The following tine Bee information on LAP 05 20 5 19 04 Split time Split time 1 A LAP 1 is 05 20 5 19 04 y D displayed Lap time Split time You can browse the laps with UP or DOWN To browse the following information on a certain lap press START Average heart rate Let 1 Ze LAP 1 CH Dess AN 12 Gu 138 Sit Maximum heart rate Maximum Maximum heart rate heart rate 145 64 149 6x Average pace LAP 1 64 Let 1 54 Average Average Average speed pace sper 05 35 min km 31 6 km h Maximum Maximum Lon ninzel Pa et Maximum pace Maximum speed visible if the GPS function is on or s3 stride sensor CS speed sensor is in use Lap distance LAP 1 er Lary Justi Lap diane n Lap dle Split distance Split distance ae Split distance 2 06 kr visible if the GPS function is on or s3 stride sensor CS speed sensor is in use i Average cadence LAP 1 Zei LAP 27 1 Bi ig EE e d A Maximum
14. TO STRRT An arrow points the direction of your starting point For more information see Back to Starting Point page 23 EUM at 195 a 10 ALTITUDE Altitude Ascent Descent O If the altitude reading is the training computer has not found enough GPS satellite signals altitude the training computer requires a minimum of six satellite signals Something in your surroundings may be blocking satellite signal reception e g underpasses tall buildings terrain or forested areas To calculate the Symbols on the display Explanation Altitude Current altitude Ascent AT Ascended meters feet Cadence c Speed at which you turn the cranks of your bicycle Calories ad The expended calories so far The cumulation of calories starts when your heart rate is displayed Descent Li Descended meters feet 20 Training Symbols on the display Explanation Distance E S Cumulative distance Duration o Total duration of the training session so far Heart rate Your current heart rate Lap distance n E Lar Manual lap distance Lap time LAF 23 Manual lap number and lap time Speed Pace Current pace min km or min mi or current speed km h or mph a This symbol is displayed when the GPS function is on The amount of bars above the letter G indicates the GPS signal strength K This symbol is displayed when the s3 strid
15. accept the value with START e Weight Set your weight in kilograms kg or pounds Ibs Height Set your height in centimeters cm or in feet and inches if you chose imperial units e Date of Birth Set your birthday The order in which date settings are depends on which time and date format you have chosen 24h day month year 12h month day year e Sex Select Male or Female e Activity level Select Low 0 1 h week Moderate 1 3 h week High 3 5 hrweek or Top 5 hz week Activity level is an assessment of your level of long term physical activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months Your activity level is used in calculating your energy expenditure Top 5 h week You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for competitive purposes e High 3 5 hz week You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per week or spend 3 5 hours per week in comparable physical activity e Moderate 1 3 h week You participate regularly in recreational sports e g you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity Low 0 1 h week You do not participate regularly in programmed recreational sport or heavy physical activity
16. 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 during 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 The Polar ZoneOptimizer feature adjusts your sport zones based on your personal information including heart rate variability 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 your heart rate zones in comparison to your normal level Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones Polar Smart Coaching 45 ENGLISH page 44 The ZoneOptimizer measurement takes your personal information including your heart rate variability into account and personalizes your sport zones before every training session ZoneOptimizer measurement Polar ZoneOptimizer recommends lower intensity training when little heart rate variability is detected and higher intensity training when plenty of heart rate variability is detected at a given heart rate It also g
17. connector into the USB port of the training computer 1 lt a Plug the USB connector into the computer USB port It is VI recommended not to use USB hubs because a USB hub may not sent supply enough power for the training computer O Use a USB 2 0 compliant USB A to micro B cable included in the set package If you charge from a USB hub for example the charging time might be prolonged If you use an AC adapter make sure that the adapter is marked with output 5Vdc 0 54 2A max Only use an AC adapter which is adequately safety approved marked with LPS Limited Power Supply or UL listed 3 The charging animation appears on the display When you plug in the training computer for the first time Windows searches for drivers automatically Wait for the driver search to complete it takes about one minute Alternatively you can skip the search The charging animation data transfer is disabled during the search The battery will be 70 80 full after one hour of charging if the battery was low Charging the battery fully takes up to one hour and a half 4 When the training computer is fully charged Charging complete is displayed Disconnect the cable When you plug the micro USB connector into the USB port of the training computer be careful not to scratch the sealing surfaces of the back case If sealing surface has deep scratches it will cause loss of IPx7 grade waterproof level After each time of using t
18. does not damage the battery but it may decrease the capacity and the lifetime of the battery Changing Heart Rate Sensor Battery 9 1 mah 1 L the batt b ing the cli e Lever the battery cover open by using the clip on n the strap 2 Insert the battery inside the cover with the e negative side outwards Make sure the sealing ring is in the groove to ensure water resistance 3 Align the ledge on the battery cover with the slot e on the connector and press the battery cover 4 back into place You should hear a snap Se HA A Danger of explosion if the battery is replaced with wrong type Precautions The Polar RC3 GPS training computer shows your performance indicators The training computer is designed to indicate the level of physiological strain and recovery during and after an exercise session lt measures heart rate speed and distance It also measures running cadence when used with s3 stride sensor and cycling cadence when used with a CS cadence sensor W I N D No other use is intended or implied The 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 sour
19. 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 heart rate sensor For further information see Wearing the Heart Rate Sensor page 13 Enter User Information Select MENU gt 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 Performing the Test Select MENU gt Fitness test gt Start test The test starts once the training computer detects your heart rate The progress bar indicates that the test is ongoing Stay relaxed and limit body movements and 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 34 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 sensor is displayed Check that the heart rate sensor electr
20. e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally Maximum heart rate Set your maximum heart rate if you know your laboratory measured current maximum heart rate value Your age predicted maximum heart rate value 220 age is displayed as a default setting when you set this value for the first time For more information see Maximum Heart Rate HRmax Ownlndex VO gt Set your OwnIndex VO gt ppax value For more information see OwnIndex Maximum Heart Rate HR HR max is Used to estimate energy expenditure Has is the highest number of heartbeats per minute during maximum physical exertion HR pax 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 page 37 predicts your maximal oxygen uptake VO244 OwnlIndex usually ranges from 20 to 95 and is comparable to VO24 4 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 To view and change your general settings select MENU gt Settings gt General settings e Sounds Select On or OFF e Button lock Sel
21. for your heart rate sensor after training Detach the connector from the strap and rinse the strap under running water after every use For complete care and maintenance instructions see Caring for Your Product page 52 Back to Starting Point The Back to starting point feature guides your way back to the starting point When the training computer finds the GPS satellite signals in the beginning of the training session your location is saved as a starting point When it is time to return to your starting point do the following e e Browse to the BACK TO START view 4 e Keep the RC3 GPS in a horizontal position in front of you POLAR logo facing forward e Keep moving in order for the RC3 GPS to determine which direction you are going An arrow will point in the direction of your starting point e To get back to the starting point always turn in the direction of the arrow e The RC3 GPS also shows direction coordinates and the direct distance beeline between you and the starting point When you reach the starting point Starting point reached is displayed BACK TO START A Starting point reached E G Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out G This feature uses the GPS function Set GPS function on in Sport Profile Settings page 31 Training 23 ENGLISH 6 AFTER TRAINING Training Benefit The Training Benefit feature helps yo
22. hold LIGHT to enter Quick menu e Edit sport profile settings For more information see Sport Profile Settings page 31 e Edit heart rate settings For more information see Heart Rate Settings page 33 Training Mode In training mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press START To unlock buttons press and hold LIGHT again Select Search sensor and the training computer starts searching for the sensor O This selection is available only if the connection to any of the sensors has been lost e Select Calibrate stride sensor to calibrate s3 stride sensor O The option is only available when s3 stride sensor is in use e Select Training sounds and set training sounds OFF Soft Loud or Very loud e Select Set automatic Lap off or On O This selection is only available if speed information is available i e GPS function or optional CS speed sensor s3 stride sensor has been set on for the sport profile Settings 35 ENGLISH e Select BPS info to view the number of visible satellites Select Show zone limits if you want to see the sport zone heart rate limits O This selection is only available if heart rate sensor is set on 36 Settings ENGLISH 9 POLAR FITNESS TEST The Polar Fitness Test is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The result Polar OwnIndex is comparable to maximal oxygen uptake VO max which is commonly used to
23. of the ZoneOptimizer determination is finished O The ZoneOptimizer determination may already finish here if the heart rate variation limit is reached 16 Training ENGLISH 4 The third part of the determination will start when your heart rate has 130 bpm for risen above 130 beats per minute 1 qu Gradually increase your heart rate above 130 bpm and keep it there 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 5 After the determination is finished the training computer displays one Heart rate of the following zones on higher level D 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 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 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 traini
24. on the finish line of the preset distance and stand still for calibration If you move before Calibrated to x xxx s displayed the calibration fails 5 When the calibration succeeds Calibrated to x xxx is displayed The new calibration factor is used Continue recording is displayed If you wish to continue the training session recording select Yes Otherwise select No 6 To cancel the calibration press BACK Calibration canceled is displayed 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 range of the calibration factor during manual calibration is 0 500 1 500 If you define the calibration factor below or above these values calibration fails 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 Calibareted to x xx is displayed The calibration factor can also be set during training when the stride sensor is in use Press and hold LIGHT to enter the Quick menu and then select Calibrate stride sensor gt Set factor Calibareted to x xx is displayed and you can continue running Calibrate Sensor by Running a Known Distance on the fly calibration O Be
25. to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be perpendicular to the ground Draw another line on the ground at the valve to mark a full rotation 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 Other Sport Settings To view or modify sport profile settings for other sport select MENU gt Settings gt Sport profiles gt Other sport 1 Other sport 2 e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e 6PS Select On or OFF Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit select Miles per hour or Minutes per mile e Automatic Lap Set On or OFF If you set the automatic lap On Set automatic lap distance is displayed Set the distance in kilometers or miles Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Select No and Sport not shown in pre training mode is displayed Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you brows
26. training intensity and training placement on weekdays for the optimal fitness improvement The training program works together with the ZoneOptimizer feature which means that the training program sessions are modified according to your personal sport zones determined by the ZoneOptimizer For more information see Polar ZoneOptimizer page 45 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 or using a short questionnaire which you will have to fill in General programs are compiled of 4 week long training modules Training module in level 1 is the least 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
27. 00 42 2100 0 30 40 1 03 30 2 21 30 4 51 00 44 2200 0 29 10 1 00 20 2 14 30 4 37 00 Polar Smart Coaching 49 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 46 2300 0 27 50 0 57 30 2 08 00 4 24 00 48 2400 0 26 30 0 55 00 2 02 00 4 12 00 50 2500 0 25 20 0 52 40 1 57 00 4 02 00 52 2600 0 24 20 0 50 30 1 52 00 3 52 00 54 2700 0 23 20 0 48 30 1 47 30 3 43 00 56 2800 0 22 30 0 46 40 1 43 30 3 35 00 58 2900 0 21 40 0 45 00 1 39 30 3 27 00 60 3000 0 20 50 0 43 20 1 36 00 3 20 00 62 3100 0 20 10 0 41 50 1 32 30 3 13 00 64 3200 0 19 30 0 40 30 1 29 30 3 07 00 66 3300 0 18 50 0 39 10 1 26 30 3 01 00 68 3350 0 18 20 0 38 00 1 24 00 2 55 00 70 3450 0 17 50 0 36 50 1 21 30 2 50 00 72 3550 0 17 10 0 35 50 1 19 00 2 45 00 74 3650 0 16 40 0 34 50 1 17 00 2 40 00 76 3750 0 16 20 0 33 50 1 14 30 2 36 00 78 3850 0 15 50 0 33 00 1 12 30 2 32 00 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 co
28. 6 US20120010478 EP2407217 EP08879081 1 US13 139541 WO2010072883 US6584344 US2011021419 EP2280770 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FI 90440 KEMPELE Tel 4358 8 5202 100 Fax 358 8 5202 300 www polar com http www polar com 3 0 EN 05 2013 Important Information 61 ENGLISH INDEX Basic settings sss 12 E TEE 53 Battery operating time 9 A N 10 Bike settinigS ci rt ree ex Cr ii 32 Button functions 7 22 Buttons do not react 60 Cadence sensor pairing esse 41 EA A A A eee tne ene ee 41 Calibration by running 42 Calibration manual 42 Care instr cti ns 2222 o tada ad 52 PILIS 9 Cycling SELtINGS lao 31 Delete file cia iaa 21 Endurance program 50 Erratic readings 59 Fitness Level Classes for men 38 Fitness Level Classes for women 38 General settings sess 34 Heart rate spent 13 40 Heart rate settings 33 A REDE ADU 47 Interference 54 Measure wheel size 32 Mensa vot ci e ote epe En 7 MINIMIZA e et 55 Night Mode c rerit rr rec terree rnt rA 22 On the fly calibration 42 Other sport settings sess 33 PP Cr EE EE ene Td s 37 Pause recording 22 NC IT 54 Quick Meta ad 35 Quick menu in Pre training mode 35 Quick menu in Time mode 35 Quick menu in Training mode 35 Resetitotal at ad de c fla ts 29 Reset week summaries esses 28 Running
29. 7 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 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 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 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 16 16 18 19 21 22 24 25 2 28 30 gt 30 The classification is based on a literature review of 62 studies where VO gt was measured directly in 38 Polar Fitness Test ENGLISH healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 Ownindex results Select MENU gt Fitness test gt Ownlndex results In the Ownindex results menu you can see how your OwnlIndex value has been developing Up to 60 latest OwnIndex values and respective dates are included in the display When the latest results file becomes full the oldest result is automatically deleted Delete OwnIndex Value Select MENU gt Fitness test gt Ownlndex results Select the value you wish to delete and press and hold LIGHT gt Delete Ownlndex xx value NoYes is displayed Confirm with START Analyzing Ownlndex Results with
30. COMMENDED FOR everybody for longer and frequently repeated shorter exercises VERY LIGHT BENEFITS improves overall health and helps o recovery cas e ec FEELS LIKE very easy for breathing and muscles P RECOMMENDED FOR weight management and active recovery HR max Maximum heart rate 220 age Example 30 years old 220 30 190 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 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 44 Polar Smart Coaching ENGLISH If your goal is to compete at top potential you will have to train in heart rate zones 4 and 5 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intens
31. Cadence 47 R nnile Index uocat Et etie eei E e e ett 48 Running settings sese 31 Services ta t dta Fn des di bee btc di dez 53 Set heart rate VieW 33 Set zone lock erret er SS 33 Set ZoneOptimizer aseina a e a N T 33 Speed sensor Daring 40 Sport profile senges 31 SOM ZONES ocior reci Ro eter e A ER Ee cn 44 Start training oo 0 ccc cccccee cece eee eeeeeeeeeeeeueeeeaees 13 Stop recordifig ii ruere se eR DENIS eran 22 Stridelength onran ara tea Y 47 Stride sensor pairing sese 41 Tai te Foe et D re LORD Re 35 Training RE 50 Transfer data a a 30 62 Index User information settings 34 Using a new accessory ooocccccccncccncnccnncnorononorononos 40 Watch TaCe odas ER D ec ern 35 Watch settings 35 Water resistance 57 Week summaries 28 LOMGIOGK escocia tee e etd Ae ut rn n 22 ZoneOptimnizer ces 16 16 45
32. Heart rate sensor gt Search new and press START 2 The training computer starts searching for the sensor signal Searching For new heart rate sensor is displayed 3 Once the new sensor is identified Heart rate sensor Found is displayed Pairing is completed 4 Ifthe search is not successful Heart rate sensor not Found or Other heart rate sensors interfering Move Further Try again YES NO is displayed 5 Select MES to start the search again 6 Select NO to cancel the searching 7 Toreturn to time mode press and hold the BACK button Only one heart rate sensor can be paired with your training computer at a time However the training computer remembers the last three pairings If the most recently paired heart rate sensor is not available but the previous is the training computer receives the heart rate signal from the previous sensor Pairing a New Speed Sensor with the Training Computer Make sure the 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 com en polar_community videos http www polar com en support video tutorials You can have two bikes on the training computer Each bike has to have the sensors separately taught You can only teach one speed sensor to one bike If you have two bikes both of them can use the same speed sensor Or they can have their own set of sensors When you
33. POLAR LISTENS TO YOUR BODY POLAR RC3 GPS MOTERA 3 KZ INTR User Manual ENGLISH CONTENTS 8 INTRODUCTION esr 4 2 THE ALL IN ONE TRAINING SYSTEM ANNER 5 Training Computer Parts araara a aa a aa iii diari dan s 5 Training Software E TI Em 5 Available ACCOSSONGS n 6 Buttpp Fun deneke O EEN EEN KENNEN ENENEKENEEN H LUTTE 7 3 TRAINING COMPUTER BATTERY 2 cceceeceeeeceeeeeeeeeeeee eens nnne nm hehehe nenne ne nt ne tnm he nennen nennen 9 Charging Your Training Computer ENNEN 9 Battery operating Ume CCP EE 9 Battery Status Indication ee Ee iii iran Allg e vo ce E eii 10 Low battery notifications xu odere a vete acia P de e Ee 10 4 SETTING UP THE TRAINING COMPUTER aan 12 BASIC MOS o eb te at Rio 12 Sp rt Profile Bee 122 1 2 dee ERR aaa daa aa e aaa E da a Aaaa aa aaa da aaa EE AA aaa ee 12 TAL 13 Wearitig the Heart Rate Sensor ciclista t liar iia de open RIDE RR ERI 13 Startinga Training Session ERE 13 Train with Polar ZoneOptimizer ENEE 16 Start Training Session with Polar ZoneOptimizer cece cece cece cece ence e eee e eee ea ee nennen nennen 16 CITT EE 17 Button Functions During Training NEEN 22 Record lap iode A A la de add 22 Locka Sport Ae TEL 22 Night Oe 22 View QUICK 3o 22 Pause Stop Training Recording s ENEE 22 Back to Starting POM iia
34. 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 max 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 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 hill 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 fo
35. S speed sensor CS cadence sensor or s3 stride sensor in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the sensors as these may damage the sensor units Storing 52 Important Information ENGLISH Keep your training computer and sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose the training computer to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount It is recommended to store the training computer partially or fully charged The battery slowly loses its charge when it is stored If you are going to store the training computer for several months it is recommended to recharge it after a few months This will prolong the battery lifetime Dry and store the strap and the connector separately to maximize the heart rate sensor battery lifetime Keep the heart rate sensor in a cool and dry place To prevent snap oxidation do not store the heart rate sensor wet in non breathing material such as a sports bag Do not expose the heart rate sensor to direct sunlight for extended periods 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
36. 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 Polar Fitness Test 39 ENGLISH 10 NEW ACCESSORY Pairing a New Sensor with the Training Computer Before taking a new sensor into use it has to be introduced to the training computer This is called pairing and only takes a few seconds Pairing ensures that your training computer receives signals from your sensor only and enables disturbance free training in a group Before entering an event or race make sure that you do the pairing at home This is to prevent interference due to the long range data transmission When pairing new sensor make sure you are not near 40 m 131 ft other similar sensors Pairing a New Heart Rate Sensor with the Training Computer If you have not paired your training computer with a heart rate sensor before pairing is performed automatically when you start a training session Wear the training computer and the heart rate sensor and start by pressing START Searching for new heart rate sensor is displayed The training computer searches for a heart rate sensor signal Heart rate sensor Found is displayed when the the training computer finds the signal Wear the heart rate sensor and make sure that you are not near 40 m 131 ft other heart rate sensors 1 Go to Menu gt Settings gt Sport profiles gt Sport gt
37. 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 START 1 To start the training session with ZoneOptimizer press OK Em The display will show the sport used in the previous training session a Rs 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 c 2 Keep your heart rate between 70 and 100 beats per minute for two p M i minutes Dd n 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 3 The second part of the determination will start when your heart rate Mu as MH has risen above 100 beats per minute w Tle 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 max the training computer will give you special limits The alarm will sound when the second part
38. This session also developed your speed and efficiency Tempo training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Tempo training Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Tempo amp Steady state training Good pace You improved your ability to sustain high intensity effort for longer This session also developed your aerobic fitness and the endurance of your muscles Steady state amp Tempo training Good pace You improved your aerobic fitness and the endurance of your muscles This session also developed your ability to sustain high intensity effort for longer Steady state training Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increased your resistance to fatigue Steady state training Steady state amp Basic training long Excellent You improved the endurance of your muscles and your aerobic fitness Excellent This long session improved the endurance of your muscles and your aerobic fitness It also developed your basic endurance and your body s ability to burn fat during exercise 24 After Training ENGLISH Feedback Training benefit Steady state amp Basic training Excellent You improved th
39. acy of Polar RC3 GPS Something in your surroundings may be blocking GPS satellite signal reception e g underpasses tall buildings terrain or forested areas If the training computer cannot locate the satellite signals it will not be able to calculate its location Distance is measured between the last location before the shadow area and the first location after the shadow area in a straight line Polar RC3 GPS training computer measurement accuracy is 2 for distance and 2km h for speed When moving at low speeds below 3km h accuracy of this level can sometimes cause relatively big errors However with higher speeds the measurement is more accurate In order to improve the accuracy of the position calculation Polar RC3 GPS utilizes the Wide Area Augmentation System WAAS WAAS is an extremely accurate navigation system in North America It is widely used e g in aviation to enable precision approaches for airplanes WAAS Wide area Reference Stations which are located on the earth monitor and collect information on the GPS signals and send correction messages to the two Wide area Master Stations These two master stations then send the message forward to geostationary satellites which in turn send the correction signals to WAAS enabled GPS receivers like Polar RC3 GPS Low battery is displayed This notification is displayed when the training computer has enough charge for one hour of training with the GPS fu
40. cadence axir Maximum cadence 12 cadence visible if s3 stride sensor or CS cadence sensor is in use Average stride EN length Average stride l visible if s3 stride sensor is in use Delete Files The training file memory becomes full once either the maximum recording time or the maximum number of files is reached For more information on the limit values see Technical Specifications page 55 When the training file memory becomes full the oldest training file is overwritten by the most recent one To save the training file for a longer period of time transfer it to the Polar web service at www polarpersonaltrainer com http www polarpersonaltrainer com For more information see polarpersonaltrainer com page 30 After Training 27 ENGLISH To delete a training file 1 Select MENU gt DATA gt Delete files gt Training File and press START Browse the files with the UP DOWN buttons and select the file you want to delete Press START Delete file YES NO is displayed Alternatively you can delete a file in MENU gt Data gt Training Files Browse with UP DOWN to the file you want to delete then press and hold LIGHT Delete file YES NO is displayed 2 Select YES File deleted is displayed After that Remove 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 Note Deleting a file from tota
41. ces 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 heart rate sensor strap from your chest and use the training equipment as you would normally 2 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 Put the heart rate sensor strap 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 com support http www polar com support Parts of RC3 GPS are magnetic It may attract metallic materials and it s magnetic field may interfere with a compass To avoid interference it is recommended to wear your compass on one arm at the level of your chest and your RC3 GPS on the other arm s wrist Do not place credit cards or other magnetic 54 Important Information ENGLISH storage media near RC3 GPS because information stored on them may be erased Minimizing Risks When Training Training may include some ris
42. com en polar community videos http www polar com en support video tutorials You can only pair one stride sensor to the training computer at a time If you pair a new sensor the new sensor always replaces the previous one you had paired The stride sensor can only be paired to the Running sport profile Go to MENU gt Settings gt Sport profiles gt Running gt SEride sensor gt Search new and press START 2 Searching for new stride sensor is displayed The training computer starts searching for the stride sensor signal 3 Once the new stride sensor is identified Stride sensor Found is displayed Pairing is complete 4 Ifthe search is not successful Stride sensor not Found or Other stride sensors interfering hove 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 Calibrate the Polar s3 Stride Sensor Polar s3 stride sensor can be set on only for the Running sport profile 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 calib
43. ctro 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 Disclaimer e 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 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 covered by the following patent documents Fl 111514B DE19781642T1 GB2326240 HK1016857 US6277080 US20070082789 EP1795128 US20090278734 EP2116862 FI114202 US6537227 EP1147790 HK1040065 FI115289 EP1127544 US6540686 HK1041188 FI 110303 US6104947 EPO748185 JP3831410 FI2010579
44. d Set the distance in kilometers or miles Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Select No and Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All 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 New Accessory page 40 Cycling Settings To view or modify sport profile settings for cycling select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cucling2 Bike 2 e Training sounds Select OFF Soft Loud or Very loud e Heart rate sensor Select On OFF or Search new e EPS Select On or OFF e Bike 1 settings For more information see Bike Settings Speed View Select Kilometers per hour or Minutes per kilometer If you have chosen imperial unit Settings 31 ENGLISH select Miles per hour or Minutes per mile e Automatic Lap is set off as default Press START and Set distance is displayed Set the distance in kilomete
45. e endurance of your muscles and your aerobic fitness This session also developed your basic endurance and your body s ability to burn fat during exercise Basic amp Steady state training Long Basic amp Steady state training Great This long session improved your basic endurance and your body s ability to burn fat during exercise It also developed the endurance of your muscles and your aerobic fitness Great You improved your basic endurance and your body s ability to burn fat during exercise This session also developed the endurance of your muscles and your aerobic fitness Basic training Long Great This long low intensity session improved your basic endurance and your body s ability to burn fat during exercise Basic training Well done This low intensity session improved your basic endurance and your body s ability to burn fat during exercise Recovery training Very nice session for your recovery Light exercise like this allows your body to adapt to your training Training Files The training computer records your training data in Training Files when the training session has lasted at least one minute To view basic data on your performance see MENU gt Data gt Training Files For deeper analysis transfer the data to polarpersonaltrainer com with the USB cable and WebSync software The web service offers various options to analyze the data with In Teaining Files browse
46. e sensor is in use die This symbol is displayed when the CS speed sensor W I N D is in use You can select the speed view in sport profile settings See Sport Profile Settings page 12 for instructions ZonePointer Liz 191 s15 Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate Training ENGLISH 21 ENGLISH Symbols on the display Explanation Time in Zone y Time spent in the target zone Time of day Button Functions During Training Record a Lap i Press START to record a lap The display will show iji Lap number Mc Average heart rate of the lap Lap time If a speed sensor is activated the following will also appear Lap number Average speed pace of the lap Lap distance Lock a Sport Zone You can lock unlock your heart rate to the current sport zone To lock unlock the sport zone press and hold START If for example you are running with a heart rate of 130 bpm which is Sport zone 3 75 of your maximum heart rate and matches sport zone 3 you can locked press and hold START to lock your heart rate into this zone Sport zone Lockedis displayed ZONE Ponen a An alarm sounds if you are below or above the sport zone Unlock the sport zone by v pressing and holding START again Sport zone3 Unlocked is displayed a OOD us S IU3s Night Mode There is a night mode function in the training computer Pres
47. e signal is found In good conditions finding the satellite signals for the first time typically takes 30 60 seconds The check mark indicates that the signal is found In this image the training computer has found the heart rate sensor signal and the GPS signal The training computer determines your location and marks the location as your starting point O The Back to Starting Point page 23 feature requires accurate starting point information in order to function properly If the training computer does not find a sensor signal the display shows a triangle with an exclamation mark 5 Start recording the training session Once the training computer has found all the signals press START Recording started is displayed and you can start training During training recording you can change the training view by browsing with UP DOWN To change settings without stopping the training recording press and hold LIGHT to enter QUICK MENU For more information see Quick Menu page 35 O Before you start recording a training session make sure that the training computer has found the GPS satellites signals sensor signals This ensures that e you get the speed pace and distance data from the beginning of the training session the training computer has defined your starting point only if you have set the GPS function on The Back to Starting Point page 23 feature requires accurate starting point information in order to function p
48. e the training views with UP DOWN Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection O All 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 New Accessory page 40 Heart Rate Settings To view and change heart rate settings select MENU gt SETTINGS gt Heart rate settings e Zone ptimizer Set On or OFF e Heart rate view Select Beats per minute BPM or Percent of maximum of maximum e Heart rate zone lock Select Heart rate zone Lock OFF or lock one of the zones by selecting Zone 1 Zone 2 Zone 3 Zone 4 or Zone 5 Zone X locked is displayed e Sport zones Set zone 1 2 3 4 and 5 heart rate limits For more information on sport zones see Polar Settings 33 ENGLISH Sport Zones page 44 Before modifying the zone limits you need to set the ZoneOptimizer off To modify zones First set ZoneOptimizer off is displayed Set ZoneOptimizer off YES NO Select YES Zone optimizer off is displayed You can start modifying the zone limits User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance To view and modify user information settings select MENU gt Settings gt User information gt USER INFORMAT Browse the selection with UP DOWN and
49. ect either Manual Lock or Automatic lock 34 Settings ENGLISH e Units Select Metric units kg m or Imperial units lbs ft e Language Select Dansk Deutsch English Espa ol Francais Italiano Nederlands Norsk Portugu s Suomi or Svenska and accept with START Watch Settings To view and change your Watch settings select MENU gt Settings gt Watch settings e Alarm Set alarm repetition OFF Once Monday to Friday or Every day e Time Select Time 1 Time 2 or Time in use e Date Set date Date Format and Date separator e Week starting day Select Monday Saturday or Sunday e Watch face Select Time only Time and logo or Time and event visible if you have set an event in polarpersonaltrainer com and transfered the data to your training computer with the USB cable and WebSync software Quick Menu Some settings can be modified with a shortcut button You can enter Buick menu by pressing and holding LIGHT in time mode pre training mode or training mode Depending on which mode you enter the Quick menu from you will find different selections Time Mode In time mode press and hold LIGHT to enter Quick menu e Select Lock buttons and press START To unlock buttons press and hold LIGHT 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 To enter pre training mode press START in time mode In pre training mode press and
50. ed 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 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 lt 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 48 Polar Smart Coaching ENGLISH Age Years Very low Low Fair Moderate Good Very good Elite 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 24 24 2 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 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 149 30 34 lt 25 25 29 30 33 34 37 38 42 43 46 gt 146 35 39
51. ed sensor for bike required is displayed and the training computer returns to Bike 1 settings Bike 2 settings If you select NO Activation canceled is displayed O All new sensors must be paired with the training computer before they can be activated For more information on pairing a new sensor to the training computer see New Accessory page 40 Measuring Wheel Size Select MENU gt Settings gt Sport profiles gt Cycling Bike 1 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 26x 1 0 1884 23 571 650 x 230 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 32 Settings ENGLISH ETRTO Wheel size diameter inches Wheel size setting mm 25 622 700 x 25C 2080 28 622 700 x 28 2101 32 622 700 x 32C 2126 42 622 700 x 40C 2189 47 622 700 x 47C 2220 O 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
52. ensor s user manual If you are using a speed cadence or stride sensor for the first time see New Accessory page 40 To use Polar ZoneOptimizer feature for your training session see Train with Polar ZoneOptimizer page 16 1 Start by pressing START 10 00 sun 26 05 I9 1 In time view press START to enter the pre training mode 2 Pair the heart rate sensor with the training computer pairing is performed only once Pairing ensures that your training computer receives signal from your heart rate sensor only and enables interference free training when there are other training computers around G If you purchased a set which does not include a heart rate sensor and you have set the heart rale sensor off in the Sport Profile settings skip step two and go straight to step three Training 13 ENGLISH 2 Pair the heart rate sensor with the training computer pairing is performed only once Searching for new heart rate l sensor Searching for new heart rate sensor is displayed The training computer searches for the heart rate sensor signal Heart rate sensor found 2 Heart rate sensor Found is displayed when the training computer finds the signal If the training computer cannot find the heart rate sensor make sure the heart rate sensor strap has not loosened and the electrodes of the heart rate sensor are wet 3 Select the sport profile Select the sport profile you want to use by browsing
53. 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 OwnlIndex 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 OwnIndex 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 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
54. fore calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see New Accessory page 40 Set correct lap distance 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 0 62 miles Make sure the stride sensor function in the training computer is on In time mode press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On 42 New Accessory ENGLISH 1 In time mode press START and select Running as your sport profile Press START again and start running 2 Atthe starting point of a known lap distance press START minimum calibration distance is 400 meters 0 3 miles When you have run the whole lap distance press START 3 Then calibrate the sensor Press and hold LIGHT to go enter Buick menu Select Calibrate sEride sensor 4 Select Set correct lap distance Fix the displayed lap distance with the distance you just ran and press START Calibrated to x xxx is displayed The sensor is now calibrated and ready for action Set correct distance Alternatively you can calibrate the stride sensor by fixing the whole distance gathered 1 In time mode press START and select Running as your sport profile Press START again and start running 2 P
55. he USB port of the training computer check visually that there is no hair dust or other dirt on the sealing surface area of the lid back case Gently wipe to remove any dirt Do not use any sharp tools or equipment for cleaning which could cause which can cause scratches to the plastic parts Battery operating time In continuous use When recording a training When only time view is used session on average 1h day 7 days week with the GPS function ON with the GPS function ON 4 months up to 12 hours 11 days with the GPS function OFF with the GPS function OFF up to 1700 hours 120 days Battery operating time depends on many factors such as the temperature of the environment in which you Training Computer Battery 9 ENGLISH use your training computer the features you select and use and battery aging The operating time is significantly reduced in temperatures well below freezing Wearing the training computer under your overcoat helps to keep it warmer and to increase the operating time You can increase the battery operating time significantly by using Available Accessories page 6 instead of the GPS function for measuring speed and distance when you do not need route information Battery Status Indication The battery icon in the upper right hand corner of the display shows the battery charging status and approximately how much charge is left in the battery Battery icon Charge left 80 100
56. ile Start your training session with ease the training computer provides five sport profiles one for running two for cycling and two for other sports Polar Sport Zones To help you train at the right intensity lock you target sport zone for a training session When your heart rate goes below or above the target sport zone the RC3 GPS gives a visual and audible alarm 4 Introduction ENGLISH 2 THE ALL IN ONE TRAINING SYSTEM Training Computer Parts With an integrated GPS unit the Polar RC3 GPS training computer provides the following data in all outdoor sports using Global Positioning System GPS technology e speed e distance e altitude e ascent e descent route information at polarpersonaltrainer com web service There are at least 24 active GPS satellites orbiting around the earth The signals that GPS satellites transmit to the earth indicate the location of the satellites The training computer receives the signals and determines your location by measuring the distance between itself and the satellites The training computer combines the signals from at least four satellites to get a reliable speed distance and location reading To calculate the altitude the training computer requires a minimum of six satellite signals Connect the training computer to your computer with a USB cable to charge the battery and to transfer data between the training computer and the polarpersonaltrainer com web service
57. in training mode Adjust a selected value Press and hold to change the watch face e Adjust a selected value e Press and hold to switch between Time 1 Time 2 Menu Structure Data Follow up on your training data For more information see After Training page 24 Settings Data La Settings Fitness Test Customize your training computer and select the necessary features for each of the sport profiles to suit your training For more information see Settings page 31 The All in one Training System ENGLISH Fitness Test To train right and to monitor your progress it is important to know your current fitness level The Polar Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity The test is performed at rest The test result is a value called OwnIndex OwnIndex is comparable to maximal oxygen uptake VO244 which is a commonly used aerobic capacity measure For more information see Polar Fitness Test page 37 8 The All in one Training System ENGLISH 3 TRAINING COMPUTER BATTERY Charging Your Training Computer The Polar RC3 GPS training computer has an internal rechargable battery Use the USB cable included in the product set to charge the training computer via the USB connector on your computer If you want to plug the USB connector to a wall outlet use a USB power adapter not included in the product set Plug the micro USB
58. is da ii 23 ms ard prec 24 Training Benefits OEIL TOI ODE 24 UEIIDAJDUTEMEE MIL 25 BASSE ERE A A AAA AAA E A a ens 27 iler rfmee 28 Reset Week Summaries a cuore ent daret dee daa 28 Totals BUSCH 28 Reset Total tanteo ar aan o di ale 29 7 POLARPERSONALTRAINER COM cio ii as 30 Analyze Your Training Data ci A A ele dee TOS MEO IR Ue RE Maken ed 30 Utilize Polar Endurance Training ProgramS seen esse meme eene 30 8 SETTINGS essteccscccvecccescsveccatecticsesevecet A AAA ena 31 Sport Profile CEET EE 31 RUNNING SENS terenn a A EE EE EE A Mag Ee 31 e Ire le EE 31 Other Spork Settin SS A A AE EE 33 HeartiRate Settings cir irie ias 33 User Information Settiiips iii dd a cad Se di ee 34 Maximum Heart Rate HR MIO ot A a p de UR o Ves td tit 34 oec 34 General Set IEEE 34 ENGLISH VEIREL dl 35 QUICK AA TO 35 UM A ii Ter daana 35 Prestan MO taa tg Ee E EE EE Me DIOSES cased Dire 35 Training Modes gt AAA A A ice 35 9 POLAR SIM DERALIMSME 37 Before the TeSt mer a lien Hie fen a ele See A oe ela ae ve ee oa gUn 37 Performing the Testi ooi lada ld dades 37 After the Td A e dE AEN AE ENEE ad 38 IU NEW uucrii 40 Pairing a New Sensor with the Training Computer 40 Pairing a New Heart Rate Sensor wi
59. ity 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 zones 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
60. ives 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 lt 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 dropping and the body prepares for highe
61. k Before beginning a regular training program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e 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 e 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 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 Note If you are using a pacemaker you can use Polar training computers In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all
62. ls does not delete data from Week summaries Week summaries can be only reset To delete all files 1 Select MENU gt DATA gt Delete files gt AU Filesand press START Delete all files YES NO is displayed 2 Select YES and All files deleted is displayed If you select NO the training computer returns to the training all files menu Week Summaries To view week summaries of the training files go to MENU gt Data gt Week summaries gt Summary and press START SUMMARY SUMMARY A MS weel eiia This week Hn r The dates on which the data was collected Duration Duration GC 1 06 l Distance Distance 52 20 km e Calories 20 03 A Calories e 190 kcal Number of sessions Sessions 4 Sport zones 1 2 3 4 and 5 20 03 n Sport zones ir 00 008 01 02 05 3 220 201 01 30 06 a 00 01 33 Time per zone 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 Totals Since xx Xx Xxxx To view totals of the training files go to MENU gt Data gt Totals since and press START Duration TIOTALS A Duration 52 00 11 Distance 150 20 kmi r Distance 28 After Training ENGLISH Calories TOTALS A Calories 9820 kcal Sessions Number of sessions Sport zones 1 2 3 4 and 5 TOTALS n Spo
63. 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 Smart Coaching 51 ENGLISH 12 IMPORTANT INFORMATION Caring for Your Product Like any electronic device the Polar training computer should be treated with care The suggestions below will help you fulfil guarantee obligations and enjoy this product for many years to come Training computer Keep your training computer clean Use a damp paper towel to wipe dirt from the training computer To maintain the water resistance do not wash the training computer with a pressure washer Do not immerse the training computer in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals After each time of using the USB port of the training computer check visually that there is no hair dust or other dirt on the sealing surface area of the lid back case Gently wipe to remove any dirt Do not use any sharp tools or equipment for cleaning which could cause scratches to the plastic parts O Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not immerse the training com
64. mited 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 Thereceipt of the original purchase is your proof of purchase 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 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 tems purchased second hand are not covered by the two 2 year warranty unless otherwise stipulated by local law 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 Directives 93 42 EEC 1999 5 EC and
65. nction on It is recommended to charge the training computer before starting a new training session For more information see Training Computer Battery page 9 Low battery 6PS switched off is displayed 58 Important Information The training computer charge is too low for continuing the recording of the training session with the GPS function on The training computer sounds and backlight are automatically deactivated and the training computer switches the GPS function off You can still use Available Accessories page 6 and carry out the training session A new training recording cannot be started before charging the training computer For more information see Training Computer Battery page 9 ENGLISH Recording stopped Battery Empty is displayed The charge is critically low The training computer stops recording the training session and saves the training data and then goes to sleep mode Charge the training computer For more information see Training Computer Battery page 9 The training computer display is blank The training computer battery is empty and it has gone to sleep mode Charge the training computer If the battery is totally drained it may take a while for the charging animation to appear on the display For more information on charging the battery see Training Computer Battery page 9 Check heart rate sensor is displayed e Make sure the heart rate sensor strap has not loose
66. ned during exercise e Make sure the electrodes of the heart rate sensor are wet e Make sure the electrodes of the heart rate sensor are clean and undamaged If you have done all of the above mentioned actions and the message still appears and heart rate measurement does not work the battery of your heart rate sensor may be empty For further information see Batteries page 53 Check speed sensor is displayed Check cadence sensor is displayed Make sure the position and distance of the sensor to the magnet are appropriate If the message still appears you may have exceeded 3000 riding hours and the battery is empty Make sure the position and distance of the cadence sensor to the crank magnet are appropriate If the message still appears you may have exceeded 3000 riding hours and the battery is empty Check stride sensor is displayed Make sure the sensor is correctly positioned on your foot If the message still appears the battery may be empty See the user manual for Polar s3 stride sensor for instructions on changing the battery The heart rate reading becomes erratic extremely high or shows nil 00 e Make sure the heart rate sensor strap has not loosened during exercise e Make sure the textile electrodes in the sports apparel fit snugly e Make sure the electrodes of the heart rate sensor strap are moistened Make sure the heart rate sensor is clean Strong electromagnetic
67. ng session Training Data You can view the training data in different training views by pressing UP or DOWN The number of the training view appears for a few seconds The data displayed varies depending on the sensors you have installed which features are set on and what kind of sport you are performing The below tables present available training views for some different sensor combinations In these examples the training data is shown on three rows You can set the training data to be shown on two or three rows in MENU gt Settings gt Sport profiles gt Sport gt Training view Heart rate sensor Heart rate sensor GPS function on Heart rate sensor s3 stride sensor HEART RATE HEART RATE HEART RATE ed 1 Heart rate i FLEN Heart rate 4 SUR Heart rate 00 1 l e 0 18 000 Lap time Speed Pace Speed Pace Duration Distance Distance ZONEPOINTER SPEED PACE SPEED PACE qas a mmt ZonePointer WI wel Speed Pace El Speed Pace OUB H54 01 287 01 28 Time in Zone Distance Distance Duration Duration Duration Training 17 ENGLISH Heart rate sensor Heart rate sensor GPS function on Heart rate sensor s3 stride sensor Lap distance CALORIES ZONEPOINTER ZONEPOINTER 42 1 2 9 4 5 f nemus o Vega Calories 00 08 o ZonePointer 00 08 ZonePointer lt OO41Be OUB H54 OUB H54 Time of day Time in Zone Time in Zone
68. ng computer in excessive rainfall may cause interference on GPS reception 99 Maximum time recorded to one file Maximum time recorded to files with different sensor combinations 99 h 59 min 59 s Heart rate 253 h Heart rate stride sensor 52 h Heart rate GPS 31h Heart rate CS speed sensor 63 h Heart rate CS cadence sensor 139 h Heart rate stride sensor GPS 28 h Heart rate GPS CS speed sensor 31h Heart rate GPS CS cadence sensor 28h Heart rate CS speed sensor CS cadence 52h sensor Heart rate GPS CS speed sensor CS 28 h cadence sensor Stride sensor 63 h Stride sensor GPS 31h GPS 35 h GPS CS speed sensor 35h GPS CS cadence sensor 31h GPS CS speed sensor CS cadence sensor 31h CS speed sensor 79h CS cadence sensor 253h CS speed sensor CS cadence sensor 63h The training computer stores the data in one second intervals Maximum number of laps recorded in one training session Maximum number of automatic laps recorded in one training session 99 99 Total distance Total duration Total calories Total training files count Heart rate sensor Battery life Battery type Battery sealing ring Operating temperature 56 Important Information 99999 99 km 99999 99 mi 9999 h 59 min 59 s 999 999 kcal 65535 1600 h CR2025 O ring 20 0 x 0 90 Material Silicone 10 C to 50 C 14 F to 122 F Connector material Strap material Water resistance ABS ENGLISH
69. nsideration 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 polarpersonaltrainer 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 50 Polar Smart Coaching ENGLISH Endurance training programs are ideal for you if running or cycling is incorporated in your main fitness routine Endurance programs improve cardiovascular fitness and are not targeted to any sport event Endurance training programs are continual 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
70. odes are wet and that the strap is snug enough and start the test again Polar Fitness Test 37 ENGLISH When the test is over you hear two beeps OwnIndex is displayed with a numerical value and level evaluation For further information on evaluations see Fitness Level Classes Update to VO max e Select Yes to save the Ownlndex value to your user settings and Ownlndex results menu e Select No only if you know your laboratory measured VOoma value and if it differs more than one fitness level class from the OwnlIndex result Your OwnIndex value is saved only to the Ownlndex results menu For further information on fitness trend see OwnIndex results You can stop the test at any time by pressing BACK Test canceled is displayed for a few seconds After saving the Ownlndex value it 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 lt 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 22 22 26 21 30 31 34 35 39 40 43 gt 43 60 65 21 21 24 25 28 29 32 33 36 3
71. ofiles Sport Heart rate sensor gt OFF For more information on the sport profile settings see Sport Profile Settings page 31 When you activate an optional sensor s3 stride sensor CS speed sensor WIND or CS cadence sensor W I N D for the first time it needs to be paired with the training computer For more information on pairing a sensor with the training computer see New Accessory page 40 12 Setting Up the Training Computer 5 TRAINING Wearing the Heart Rate Sensor ENGLISH Wear the heart rate sensor to measure heart rate 1 Moisten the electrode area of the strap Attach the connector to the strap Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap Adjust the strap length to fit tightly but comfortably Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position Detach the connector from the strap after every use to maximize the battery lifetime Sweat and moisture may keep the electrodes wet and the heart rate sensor activated This will reduce the battery life For more detailed washing instructions see Important Information page For video tutorials go to http www polar com en polar_community videos Starting a Training Session Wear the heart rate sensor and make sure you have set up an optional sensor as instructed in the s
72. or Battery The batteries for the CS speed sensor W I N D and CS cadence sensor W I N D cannot be replaced Polar has designed the 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 retailer For battery information of the Polar s3 stride sensor consult the user manual for the product in question G Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be disposed of properly according to local regulations Change the Heart Rate Sensor Battery To change the battery of the heart rate sensor 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 Important Information 53 ENGLISH Polar Service Centers In the USA the sealing ring battery kits are also available at www shoppolar com When handling a new fully charged battery avoid clasp like contact 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
73. ormation Technical Specifications Training computer Battery type 250 mAH Li Pol rechargeable battery The battery is not replaceable Operating time up to 12 hours in continuous use with the GPS function on Operating temperature 10 C to 50 C 14 F to 122 F Important Information 55 ENGLISH Training computer materials Wrist strap and buckle materials Watch accuracy GPS accuracy Altitude accuracy Ascent Descent resolution Maximum altitude Sample rate Accuracy of heart rate monitor Heart rate measuring range Current speed display range Water resistance Training computer limit values Maximum number of files PMMA lens with hard coating in top surface training computer body ABS GF TPU PC ABS GF TPU PC TPU ABS PC Aluminium Stainless steel Polyurethane TPU and stainless steel Better than 0 5 seconds day at 25 C 77 F temperature distance 2 speed 2km h 20 m 65 ft 5 m 20 ft 16383 m 32765 ft 1 sample sec 1 or 1 bpm whichever larger Definition applies to stable conditions 15 240 bpm 0 36 km h or 0 22 5 mph when measuring speed with s3 stride sensor 0 127 km h or 0 79 mph when measuring speed with CS speed sensor 0 303 km h or 0 188 5 mph when measuring speed with GPS Water proof IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not immerse the training computer in water Using the traini
74. ost comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride 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 Polar Smart Coaching 47 ENGLISH A good way of improving stride length is to undertake specific strength work like running hills running in soft sand or running up steps A six week training period including strength work should result in noticeable improvements in stride length and if combined with some faster leg speed work such as short strides at best 5km pace noticeable improvements should be seen in overall speed as well Optional s3 stride sensor required 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 NU msn 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 Im
75. pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case 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 55 To avoid any skin reaction to the heart rate sensor 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 heart rate sensor 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 heart rate sensor WARNING This product and its packaging contain chemicals known to the State of California to cause cancer birth defects or reproductive harm This notice is provided in accordance with California s Proposition 65 More information http www polar com regulatory_inf
76. pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Go to MENU gt Settings gt Sport profiles gt Cycling Bike 1 Cucling Bike 2 gt Bike 1 settings Bike 2 settings gt Speed sensor gt Search new and press START 2 Press OK START to start test drive is displayed 3 Press START 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 on 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 If the search is not successful Speed sensor not Found or Other speed 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 40 New Accessory ENGLISH 8 To return to time mode press and hold the BACK button Pairing a New Cadence Sensor with the Training Computer Make sure the cadence sensor has been correctly installed For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the video tutorial at http www polar com en polar community videos http www polar com en support video tutorials You can have two bikes on the training computer Each bike has to have the sensors sepa
77. provement 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 monitors fitness and performance development at different heart rate levels not only during maximal performance e you can determine 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 GPS function is on s3 stride sensor is in use and when the following requirements apply speed should be 6 km h 3 75 mi h or faster and duration 12 minutes minimum e heart rate should be at least 40 of your HRR heart rate reserve Heart rate reserve is the difference between maximum heart rate HR max and resting heart rate HR est Example A person with HR max1 90 bpm and HR est 60 bpm 40 190 60 60 112 bpm heart rate should be at least 112 bpm For a precise exercise heart rate you need your exact HR nay and HR es When using estimated HR max exercise heart rate values are always estimates Make sure that the stride sensor is calibrat
78. puter in water Using the training computer in excessive rainfall may cause interference on GPS reception Operating temperatures are 10 C to 50 C 14 F to 122 F If you use the RC3 GPS unit in extreme conditions high humidity and big temperature changes some water might condensate inside the unit This does not damage the unit and water will evaporate after a while If you want to speed up the evaporation open the USB lid to ventilate the unit Please remember to close the USB lid properly afterwards to secure waterproofness Heart rate sensor Connector Detach the connector from the strap after every use and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material eg steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply O Check the washing instructions on the label of the strap CS speed sensor CS cadence sensor and s3 stride sensor Clean the sensors with a mild soap and water solution and rinse them with clean water To maintain the water resistance do not wash the sensors with a pressure washer Do not immerse the C
79. r 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 most common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels m
80. r 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 ax 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 HR 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 ZoneOptimizer function is developed for the use of healthy people Some health conditions may cause heart rate variability based ZoneOptimizer determination to fail or give lower intensity targets These conditions include high blood pressure cardiac arrhythmia and certain medications 46 Polar Smart Coaching ENGLISH Maximum Heart
81. r more information on transfering data and modifying training computer settings see WebSync Help https www polarpersonaltrainer com help websync2 en Polar_WebSync_2 x_Help_EN htm Utilize Polar Endurance Training Programs 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 USB cable and WebSync software For more information see polarpersonaltrainer com Help https www polarpersonaltrainer com help en index html Once you have transferred the program onto to your training computer go to MENU gt PROGRAM and press START 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 START For more information on Endurance programs see Polar Endurance Training Program for Running and Cycling page 50 30 polarpersonaltrainer com ENGLISH 8 SETTINGS Sport Profile Settings Adjust the settings for the sport profiles to suit your training needs in MENU gt Settings gt Sport Profiles You can for example activate the sensors you want to use in different sports When you start a training session using the sport profile the training computer detects the needed sensors automatically There are four sport profiles shown in the pre training mode by default Running
82. raining programs onto to your training computer and utilize them in your training and create your own training targets For more information on the functions in the polarpersonaltrainer com web service consult the online help for polarpersonaltrainer com G 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 Available Accessories With the help of Polar accessories you can enhance your training experience and achieve a more complete understanding of your performance The RC3 GPS training computer is compatible with Polar H2 and H3 heart rate ME sensors The comfortable heart rate sensor detects your heart rate accurately from the heart s electrical signals and sends the data to the training computer in real time The heart rate sensor consists of a connector and a strap O If you bought a set which does not include a heart rate sensor turn it off in settings for the Sport Profiles For instructions see Sport Profile Settings page 31 Optional Polar s3 stride sensor helps you to improve your running technique It wirelessly measures speed pace distance running cadence running index and stride length whether you train indoors or out Optional Polar CS cadence sensor W I N D wirelessly measures cycling cadence i e your real time and average pedaling
83. 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 paces 6 The All in one Training System ENGLISH Data from all compatible sensors is sent wirelessly to the training computer over the 2 4 GHz W I N D technology proprietary to Polar This eliminates interference during training When using the training computer with s3 stride sensor or CS speed sensor WIN D the training computer retrieves speed and distance data from the sensor and the GPS will only be used for location and route tracking Button Functions The training computer has five buttons that have different functionalities depending on the situation of use LIGHT BACK START OK UP DOWN e lluminate the e Exit the menu e Confirm e Move through e Move through display e Return to the selections selection lists selection lists Press and hold to enter BUICK MENU In time view lock buttons set alarm or select time zone During training lock buttons search sensor adjust training sounds set automatic lap on off show GPS info or show zone limits For more information on the quick menu see Quick Menu page previous level Leave settings unchanged e Cancel selections e Press and hold to return to time mode from any other mode e Start a training session e Take a lap e Press and hold to set zone lock on off
84. rate 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 New Accessory 41 ENGLISH Calibration by Running Wizard O Before calibration the stride sensor needs to be paired with the training computer For more information on pairing the stride sensor and training computer see New Accessory page 40 Make sure the stride sensor function in the training computer is on Press UP to enter MENU and select Settings gt Sport profiles gt Running gt Stride sensor gt On To calibrate a certain distance with a step by step guidance select 1 MENU gt Settings gt Sport profiles gt Running gt Stride sensor calibration gt By running Set distance is displayed 2 Adjust the distance how far you wish to run to calibrate the stride sensor minimum calibration distance is 400 meters 0 3 miles Press START Stand still until stride sensor is Found is displayed 3 Press OK START and run xx x kumm is displayed On the starting line press START and start your run by taking the first step with your sensor foot and run the preset distance at a steady pace 4 Press OK START after xx x km mi is displayed Stop exactly on the finish line of the preset distance stand still and press START O Once you reach the preset distance stop exactly
85. rately taught You can only teach one cadence sensor to one bike If you have two bikes both of them can use the same cadence sensor Or they can have their own set of sensors When you pair a new sensor to a bike that already has a previously taught sensor in the memory the new sensor replaces the previous one 1 Go to MENU gt Settings gt Sport profiles gt Cycling Bike 1 Cycling Bike 2 gt Bike 1 settings Bike 2 settings gt Cadence sensor gt Search new and press START 2 Press OK START to start test drive is displayed 3 Press START 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 on 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 Toreturn to time mode press and hold the BACK button Pairing a New Stride Sensor with the 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
86. ress and hold LIGHT to enter the Buick menu Select Calibrate stride sensor 3 Select Set correct distance Fix the displayed distance with the distance you just ran and press START Calibrated to x xxx is displayed The sensor is now calibrated and ready for action New Accessory 43 ENGLISH 11 POLAR SMART COACHING Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate based training Training is divided into five sport zones based on percentages of maximum heart rate With sport zones you can easily select and monitor training intensities Target zone Intensity of Example Training benefit HRmax bpm durations VERY HARD BENEFITS develops maximum performance and speed 90 100 less than 5 FEELS LIKE very exhausting for breathing and 171 190 bpm minutes muscles RECOMMENDED FOR fit persons and for athletic training HARD BENEFITS increases maximum performance capacity 80 90 2 10 minutes FEELS LIKE muscular fatigue and heavy 152 172 bpm breathing RECOMMENDED FOR everybody for shorter exercises MODERATE BENEFITS improves aerobic fitness 70 80 10 40 FEELS LIKE light muscular strain easy breathing moderate sweating RECOMMENDED FOR everybody for moderately long exercises 133 152 bpm minutes LIGHT BENEFITS improves basic endurance and fat burning wn 60 70 40 80 FEELS LIKE comfortable easy breathing low P4 114 133 bpm minutes muscle load light sweating RE
87. roperly Training 15 ENGLISH Optional sensors include Polar s3 stride sensor Polar CS speed sensor WIND or Polar CS cadence sensor WIN D Train with Polar ZoneOptimizer The ZoneOptimizer function determines your personalized sport zones heart rate zones for your aerobic training session It measures your heart rate variability during the warm up and determines your personal sport zones For more information see Polar ZoneOptimizer page 45 To use the ZoneOptimizer function in your training set in on by selecting MENU gt Settings gt Heart rate settings gt ZoneDptimizer gt On The ZoneOptimizer function defines the personalized 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 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
88. rs or in miles and confirm with START Automatic lap set to x x km is displayed After this you can select to have the Automatic lap OFF or On Show in pre training mode Select YES and Sport shown in pre training mode is displayed When you press START in time mode the sport will be visible in the list of sports in pre training mode Select No and Sport not shown in pre training mode is displayed e Training view numbering Select On or OFF If you set the Training view numbering On the number of the training view appears for a few seconds when you browse the training views with UP DOWN e Training view Select 3 rows or 2 rows The training information will be displayed on three or two rows according to your selection Bike Settings To view or modify bike settings select MENU gt Settings gt Sport profiles gt Cycling Bike1 Cycling2 Bike 2 gt Bike 1 settings Bike 2 settings Speed sensor Select OFF or Search new If you have already paired one speed sensor the option On is also visible e Wheel size Set the wheel size to xxxx mm For more information on measuring the wheel size see Measuring Wheel Size e Cadence sensor Select OFF or Search new If you have already paired one cadence sensor the option On is also visible Autostart Set OFF or On If you select On Activate speed sensor YES NO is displayed Select YES and Autostart on is displayed If you have not paired a speed sensor with your training computer Spe
89. rt zones y Time per zone Reset Totals To reset totals select MENU gt DATA gt Reset totals Select Yes and Totals reset is displayed or No and the training computer returns to Data menu After Training 29 ENGLISH 7 POLARPERSONALTRAINER COM Analyze Your Training Data For a long term follow up store your training files in the polarpersonaltrainer com web service There you can view detailed information on your training sessions and get a better understanding of your training With the USB cable and Polar WebSync software it is easy to transfer training files to the polarpersonaltrainer com web service O Use the USB cable included in the set package for data transfer If you use another USB cable make sure that it is a USB 2 0 compliant USB A to micro B cable How to set up your computer for data transmission 1 Register at polarpersonaltrainer com 2 Download and install WebSync software on your computer at polarpersonaltrainer com 3 Plug the micro USB connector into the USB port in the training computer and the USB connector into the computer USB port 4 WebSync software starts automatically and the welcome window opens you can also double click the WebSync icon on your task bar menu bar to start Websync If you want to transfer training data select Synchronize If you want to connect to your training computer to modify settings and to transfer them to the training computer select Training Computer Fo
90. s 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 The display will also light up if a message for example Check heart rate sensor is displayed Night mode will be switched off when you finish the training recording 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 35 Pause Stop Training Recording 1 To pause training recording press BACK once To continue training recording press START 2 Tostop recording completely press BACK twice The following summary of your training information is displayed 22 Training ENGLISH e Textual feedback for example Steady state training is displayed if you trained at least a total of 10 minutes in the sport zones See the feedback in more detail in Training Files For more information see After Training page 24 e Duration and Calories e Average heart rate and Maximum heart rate e Sport zones Time in each zone e Average pace and Maximum pace or Average speed and Maximum speed visible if the GPS function is on or s3 stride sensor CS speed sensor is in use e Distance visible if the GPS function is on or s3 stride sensor CS speed sensor is in use and Running Index visible if the GPS function is on or s3 stride sensor is in use O Care
91. signals can cause erratic readings For further information see Precautions page 54 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 experiencing 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 doctor Important Information 59 ENGLISH The speed distance or cadence readings are Temporary electromagnetic interference in your irregular current surroundings can cause irregular readings WLAN base stations may cause interference To avoid erratic reading or misbehaviors move away from possible sources of disturbance 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 Reset the training computer by pressing UP DOWN BACK and LIGHT buttons simultaneously for two seconds until the display fills with digits Press any button and set the time and date All other settings are saved Limited International Polar Guarantee e 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 This li
92. te sensor CS cadence sensor W I N D GPS function on HEART RATE HEART RATE HEART RATE e nos Heart rate o amp g LU Heart rate a nos Heart rate t Hd 01 146 et Hd Speed Pace Cadence Speed Pace Distance Duration Distance SPEED PACE CADENCE SPEED PACE SPEED enk CADENCE D SPEED kn lg Speed Pace BH d Cadence be Speed Pace 0021s 505005 0021s Distance Lap time Distance Duration Duration Duration ZONEPOINTER ZONEPOINTER ZONEPOINTER 1 295 EL ER EL ER 2 00 08 a ZonePointer 2 00 08 ZonePointer 00 08 ZonePointer OUB H54 ODB M54 ODB 54 Time in Zone Time in Zone Time in Zone Duration Duration Duration LAP 01 TIME HEART RATE LAP 01 TIME UB 235 Lap time 5 grec Heart rate UB 135 Lap time a 201 10 0645 a 201 Heart rate Calories Heart rate Lap distance Time of day Lap distance AVERAGE SPORT ZONES AVERAGE AVERAGE ie SPEED PRCE Pa DOCS D AVERAGE ie SPEED PACE Na I Tmeineach U5 10 125 Average QU 000m zone 10 125 Average speed pace speed pace Calories Calories Time of day Time of day SPORT ZONES CADENCE It Time in each P ul c Cadence SUE S zone e IB Speed Pace Heart rate SPORT ZONES Time on each zone Training 19 ENGLISH Heart rate sensor Heart rate sensor CS speed sensor W I N D CS cadence sensor W I N D Heart rate sensor CS cadence sensor W I N D GPS function on BACK TO START A dis Be BRCK
93. th the Training Computer 40 Pairing a New Speed Sensor with the Training Computer 40 Pairing a New Cadence Sensor with the Training Computer ueseeeeee esee 41 Pairing a New Stride Sensor with the Training Computer ENEE 41 Calibrate the Polar s3 Stride Sensor ANEN 41 Calibration by Runnitig Wizard a E hee Oe 42 Set Calibration Factor Manual 42 Calibrate Sensor by Running a Known Distance on the fly calibration c eceeeeceeeeeeeeeeeeeeees 42 11 POLAR SMART KE TEE 44 Polar Sport ZON S Set due SES EES EE RER ENEE GER deele A deeg ENEE AEN ER e Edge 44 Heart Rate Variados aa quls sacs 45 Polar ZoneO0PIMIZO Eege EE EE EE 45 ER OS 47 Running Cadence and Stride Length NENNEN 47 Polar Runn ing EE 48 Polar Training Load Feature 22 cilindradas cda 50 Polar Endurance Training Program for Running and Cycling 50 12 IMPORTANT INFORMATION ANNER 52 Caring for Your Product e Ee SEENEN Eed E nilo criado dada da 52 SA tabla De die 53 Bale iii A OIL CL EE aa aE iiag Kaan da a afia i 53 Change the Heart Rate Sensor Battenm cece eeeee eases nenne eene nemen nasse 53 A A A E E T A 54 Interference During Training aii A a A ad 54 MinimizingsRisks When Training oio oco GEET a RIS 55 Technical Specifications iia Em 55 Frequently Asked Ouesttong coccion vacctevecucd cavesvavessseevesncetncdtecedtss a cents 57 Limited International Polar Guarantee NENNEN 60 DISCIAIMEN gees
94. u better understand the effectiveness of your training This feature requires the use of the heart rate sensor After each training session you get textual feedback on your performance providing that you have trained at least a total of 10 minutes in the sport zones The feedback is based on training time distribution on sport zones calorie expenditure and duration In Training Files you get the feedback in more detail The descriptions of different training benefit options are listed in the table below O Transfer your training data to the www polarpersonaltrainer com http www polarpersonaltrainer com web service to see the benefits of the training with more physiological approach Feedback Training benefit Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient This session also increased your resistance to fatigue Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training What a session You improved your speed and efficiency This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer Tempo amp Maximum training What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer
95. with UP DOWN buttons to select the file you want to review and press START The information stored in a training file depends on the sport profile and the sensors in use The below table presents examples of training file views for running and cycling sports TRAINING FILE VIEWS INFORMATION DISPLAYED RUNNING CYCLING Textual feedback on your performance for example Steady state training is displayed if you trained at least a total of 10 minutes Basic Basic veo ueno in the sport zones To view the training benefit select More details by pressing START Start time RUNNING A CYCLING A Start time Start time 10 20 1 Duration Duration Duration O rOHH J 01 18 44 Distance Distance 12 24 km Me km Distance visible if the GPS function is on or s3 stride sensor CS speed sensor is in use RUNNING Avg heart rate 142 60 Duration 160 60 Distance 122 60 4 CUCLING Avg heart rate 141 60 Duration 160 60 Distance 122 60 Avg heart rate Max heart rate hin heart rate visible if the heart rate sensor is in use After Training 25 ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED RUNNING i CYCLING Calories Calories 83 kcal 1143 kcal Fat burn Fat burn of calories of calories D 39 H eaylt Calories Fat burn of calories visible if heart rate sensor in use Average pace Average speed
96. with UP DOWN START 1 4 Running D QUICK MENU n 2 R Heart rate settings To change the 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 To return to the pretraining mode press BACK For sport profile settings see Sport Profile Settings page 31 4 The training computer searches the GPS satellite signals sensor signals START Runnina D 1 14 Training If you have activated the GPS function and or an optional sensor in this sport profile the training computer will automatically start searching for the signals O Stay in the pre training mode until the training computer has found the signals ENGLISH 4 The training computer searches the GPS satellite signals sensor signals START d Running 2 To catch the GPS satellite signals go outdoors and away from tall buildings and trees Wear the training computer with the face upwards on your wrist Keep the training computer in a horizontal position in front of you and away from your chest see the image below Keep your arm stationary and raised above the level of your chest during the search O Do not move your arm during the search Keep still Stand still and hold the position until the training computer has found the satellite signals an alarm sounds and a check mark appears on the arm of the figure once th
97. without air tanks Frequently Asked Questions Question Problem Answer Solution How can best catch satellite signals Wear the training computer with its face upwards on your wrist Keep your wrist stationary and raised above the level of your chest during the search Stand still and hold the position until the training computer has found the satellite signals See Starting a Training Session page 13 for more information How do ensure a good GPS signal reception in RC3 GPS The best GPS signal reception can be reached when training in an open area where there are no obstructions for the satellite signals Due to the nature of the GPS signal for example hills tall buildings and trees may block the satellite signal Rain fog and snow may also affect the signal quality Wear the training computer with its face upwards on your wrist Important Information 57 ENGLISH The training computer does not find or it takes long time to find the satellite signals Something in your surroundings may be blocking GPS satellite signal reception e g underpasses tall buildings terrain or forested areas Go outdoors and away from tall buildings and trees In good conditions acquiring satellite signals for the first time typically takes 30 60 seconds Note that the GPS reception does not work indoors The speed or distance readings are incorrect or irregular What is the measurement accur

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