Polar RC3 GPS User Manual [nl]
POLAR
RC3 GPS
User Manual
ENGLISH
CONTENTS
1. INTRODUCTION ...... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ... 4
2. THE ALL-IN-ONE TRAINING SYSTEM . ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... .... 5
Training Computer Parts.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .......... 5
Training Software.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . .. 5
Available Accessories ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... 6
Button Functions . ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ...... 7
Menu Structure ... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ..... 7
3. TRAINING COMPUTER BATTERY...... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...... 9
Charging Your Training Computer ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .... 9
Battery operating time ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . .. 9
Battery Status Indication ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ...... 10
Low battery notifications .................................................................................................... 10
4. SETTING UP THE TRAINING COMPUTER... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ..... 12
Basic Settings.. ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... . 12
Sport Profile Settings ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ... 12
5. TRAINING... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ...... 13
Wearing the Heart Rate Sensor ...... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... .... 13
Starting a Training Session ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ... 13
Train with Polar ZoneOptimizer ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .............. 16
Start Training Session with Polar ZoneOptimizer ........ ........................ ...................................... 16
Training Views . ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... . 17
Button Functions During Training . ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... 21
Record a Lap ............. ........................ ........................ ................................................ ...... 21
Lock a Sport Zone......................................................................................... .................... 21
Night Mode ...................................................................................................... ............... 21
View Quick Menu .............................................................................................................. 22
Pause / Stop Training Recording.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .............. 22
Back to Starting Point ... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... .... 22
6. AFTER TRAINING ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... .. 23
Training Benefit ... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ..... 23
Training Files.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ................ 24
Delete Files ..................................................................................................................... 26
Week Summaries ... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... ... 27
Reset Week Summaries............. ................................................ ........................ ................. 27
Totals Since xx.xx.xxxx ..... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... . 27
Reset Totals .............................................................................................................. ...... 27
7. POLARPERSONALTRAINER.COM ..... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ..... 28
Analyze Your Training Data ................................................................................................. 28
Utilize Polar Endurance Training Programs ............................................................................. 28
8. SETTINGS .... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... .... 29
Sport Profile Settings ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ... 29
Running Settings ....................................................................................................... ....... 29
Cycling Settings ............................................................................................................... 29
Other Sport Settings ....... ................................................ ................................................ ... 31
Heart Rate Settings... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... . 31
User Information Settings ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .............. 32
Maximum Heart Rate (HRmax) ....................................................... ..................................... 32
OwnIndex® ................................................ ................................................ ..................... 32
General Settings ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... .. 32
ENGLISH
Watch Settings.... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ..... 33
Quick Menu.. ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... .... 33
Time Mode ....... ................................................ ................................................ ............... 33
Pre-training mode ......................................................................... .................................... 33
Training Mode......... ................................................ ................................................ ......... 33
9. POLAR FITNESS TEST .... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... .... 35
Before the Test..................................................................... ............................................ 35
Performing the Test........................................................................................... ................ 35
After the Test................................................................... ................................................ 36
10.NEW ACCESSORY .... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .. 38
Pairing a New Sensor with the Training Computer.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... 38
Pairing a New Heart Rate Sensor with the Training Computer ... ....... ....... ....... ....... ....... ....... ....... ....... . 38
Pairing a New Speed Sensor with the Training Computer ...... ....... ....... ....... ....... ....... ....... ....... .......... 38
Pairing a New Cadence Sensor with the Training Computer ...... ....... ....... ....... ....... ....... ....... ....... ....... 39
Pairing a New Stride Sensor with the Training Computer ................. . ....... ....... ....... ....... ....... ....... ..... 39
Calibrate the Polar s3+ Stride Sensor ... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ...... 39
Calibration by Running Wizard ................................................ ............................................. 40
Set Calibration Factor Manually .............................................................. ........................ ..... 40
Calibrate Sensor by Running a Known Distance (on-the-fly calibration) ........................................ 40
11.POLAR SMART COACHING . ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... .. 42
Polar Sport Zones ... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... .. 42
Heart Rate Variability ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .......... 43
Polar ZoneOptimizer ... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ...... 43
Maximum Heart Rate.. ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... 45
Running Cadence and Stride Length ... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... . 45
Polar Running Index... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... 46
Polar Training Load Feature ..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... .... 48
Polar Endurance Training Program for Running and Cycling.... ....... ....... ....... ....... ....... ....... ....... ....... .. 48
12.IMPORTANT INFORMATION..... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ............... . ....... .... 50
Caring for Your Product .. ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ....... ....... ... 50
Service ....... ........................ ................................................ ............................................ 51
Batteries ... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ...... 51
Change the Heart Rate Sensor Battery ............................................................... .................... 51
Precautions.. ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... .... 52
Interference During Training .................................................. ............................................. 52
Minimizing Risks When Training ...................................................................................... .... 53
Technical Specifications ... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ....... ................. 53
Frequently Asked Questions.... ....... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... .... 55
Limited International Polar Guarantee .... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ..... 58
Disclaimer .... ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ... 59
INDEX . ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ..... 60
ENGLISH
1. INTRODUCTION
Congratulations on the purchase of your Polar RC3 GPS™training computer! The training computer offers
you an all-in-one system to guide you in your training.
This user manual includes complete instructions to help you get the most out of your training computer.
The latest version of this user manual can be downloaded at www.polar.com/support
[http://www.polar.com/support]. For video tutorials, go to
http://www.polar.com/en/polar_community/videos.
Key Features and Benefits
Slim Integrated GPS:RC3GPSisallyouneedfortrackingyourspeed,distanceandroute.Theslimand
lightweight training computer has a built-in GPS and rechargeable battery.
Back to starting point:Thisfeatureguidesyourwaybacktothestartingpointofyourtrip.
Tra i ning Be nef i t :Thisfeaturehelpsyoubetterunderstandthebenefitsofyourtrainingbygivinginstant,
textual feedback on your performance.
Web Training Diary :Shareyourrouteanddistancewithothersatpolarpersonaltrainer.com.
Running Index:Monitortheefficiencyofyourrunwiththisfeature.Runningindexiscalculated
automatically after every run, based on heart rate and speed data.
Sport Profile:Startyourtrainingsessionwithease:thetrainingcomputerprovidesfivesportprofiles;one
for running, two for cycling and two for other sports.
Polar Sport Zones:Tohelpyoutrainattherightintensity,lockyoutargetsportzoneforatrainingsession.
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
speed and distance data, as well as route information at polarpersonaltrainer.com
web service, in all outdoor sports using Global Positioning System (GPS) technology.
Signals that GPS satellites transmit to the earth indicate the location of the satellites.
The training computer receives the signals and determines your location by measuring
the distance between itself and the satellites. There are at least 24 active GPS
satellites orbiting around the earth. To get a reliable location reading, the training
computer combines the signals from at least four satellites.
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.
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
logo.
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
• see your training route
• share your training result as your status update in a social network
• challenge your friends to virtual sports competitions
• get more detailed information on your training feedback
• store your training files and follow up your progress
• follow your training load and recovery in the training diary
• create and download the Polar Endurance training 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.
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
sensors.Thecomfortableheartratesensordetectsyourheartrateaccuratelyfrom
the heart's electrical signals and sends the data to the training computer in real
time.
The heart rate sensor consists of a connector and a strap.
If you bought a set which does not include a heart rate sensor, turn it off in
settings for the Sport Profiles. For instructions, see Sport Profile
Settings (page 29).
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 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 W.I.N.D., the training
computer retrieves speed and distance data from the sensor and the GPS will only be used for location
and route tracking.
Button Functions
The training computer has five buttons that have different functionalities depending on the situation of
use.
LIGHT BACK START/OK UP DOWN
• Illuminate the
display
•
Press and hold
to enter QUICK
MENU: In time
view lock
buttons, set
alarm or select
time zone.
During training
lock buttons,
search sensor,
adjust training
sounds, set
automatic lap
on/off, show
GPS info or
show zone
limits.
• Exit the menu
• Return to the
previous level
• Leave settings
unchanged
• Cancel
selections
• Press and hold
to return to
time mode from
any other mode
• Confirm
selections
• Start a training
session
• Take a lap
• Press and hold
to set zone lock
on/off in
training mode.
• Move through
selection lists
• Adjust a
selected value
• Press and hold
to change the
watch face.
• Move through
selection lists
• Adjust a
selected value
• Press and hold
to switch
between Time
1/ Time 2.
For more
information on the
quick menu, see
Quick Menu
(page ? ).
Menu Structure
Data
Follow up on your training data. For more information, see After Training (page 23).
Settings
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 29).
The All-in-one Training System 7
ENGLISH
Fitness Test
To t r a i n r i g h t and to m o n i tor y o u r pr o g r e s s , it is i mportant t o k n o w your current fitness level. The P o l a r
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 (VO
), which is a commonly used aerobic capacity measure. For more information, see
2max
Polar Fitness Test (page 35).
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).
1. Plug the micro USB connector into the USB port of the training
computer.
2. Plug the USB connector into the computer USB port. It is
recommended not to use USB hubs because a USB hub may not
supply enough power for the training computer.
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 0.5A - 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 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 which can cause scratches to the plastic
parts.
Battery operating time
In continuous use When recording a training
session on average 1h/day,
7days/week
with the GPS function ON:
with the GPS function ON:
When only time view is used
4months
up to 12 hours
with the GPS function OFF:
up to 1700 hours
Battery operating time depends on many factors, such as the temperature of the environment in which you
11 days
with the GPS function OFF:
120 days
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 ca n increas e t he bat tery operating time sig nificantly by using Available Accesso ries ( 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%
60 - 80%
40 - 60%
20 - 40%
8-20%
The training computer has enough charge for one hour of training with the GPS
function on.
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.
Anewtrainingrecordingcannotbestartedbeforechargingthetrainingcomputer.
Low battery notifications
When the charge is getting low, the training computer notifies you with a message and an alarm.
Low battery
notification
Battery status
Battery low
This notification is displayed when the training computer has enough charge for one
hour of training with the GPS function on.
Battery low , GPS off
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 Av ailab le Accessories (pa ge 6) and carry
out the training session. The training computer sounds and backlight are
automatically deactivated.
Anewtrainingrecordingcannotbestartedbeforechargingthetrainingcomputer.
10 Training Computer Battery
ENGLISH
Low battery
notification
Battery status
Charge before training
The charge is too low for recording a training session.
Anewtrainingrecordingcannotbestartedbeforechargingthetrainingcomputer.
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, Español, Français, Italiano, Nederlands , Norsk, Português, Suomi or Svenska
and accept with START. Please enter basic settings is displayed. Press START and adjust the following
data:
1. Time: Select 12h or 24h. With 12h, select AM or PM. Enter the local time.
2. Date: Enter current date.
3. Units: Select metric (kg/cm) or imperial (lb/ft) units.
4. Weight: Enter your weight.
5. Height: Enter your height. In LB/FT format, first enter feet then inches.
6. Date of birth: Enter your date of birth.
7. Sex: Select Male or Female.
8. 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.
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 > Settings > Sport Profiles.
You c an, for e xample, a ctivate t he sens ors you w ant to us e in the sp ort. Th en when y ou start a trainin g
session using the sport profile, the training computer detects the needed sensors automatically.
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 > Settings > Sport Profiles > Sport > Heart rate sensor >
Off.
For more information on the sport profile settings, see Sport Profile Settings (page 29).
When you activate an optional sensor (s3+ stride sensor, CS speed sensor W.I.N.D. or CS cadence sensor
W.I . N.D. ) f or the fir s t t ime, it needs to be p a ire d with the tr aini ng c omp u ter. For mo re info rmat ion on
pairing a sensor with the training computer, see New Accessory (page 38).
12 Setting Up the Training Computer
5. TRAINING
Wearing the Heart Rate Sensor
Wear the heart rate sensor to measure heart rate.
1. Moisten the electrode area of the
strap.
2. Attach the connector to the strap.
3. Tie the strap around your chest,
just below the chest muscles, and
attach the hook to the other end of
the strap.
4. Adjust the strap length to fit tightly
but comfortably. Check that the
moist electrode areas are firmly
against your skin and that the Polar
logo of the connector is in a central
and upright position.
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 ? ).
ENGLISH
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 sensor's
user manual. If you are using a speed, cadence, or stride sensor for the first time, see New Accessory
(page 38). To use Polar ZoneOptimizer feature for your training session, see Train with Polar ZoneOptimizer
(page 16).
1. Start by pressing START
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.
If you purchased a set which does not include a heart rate sensor, and you have set the heart
rate 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)
1. Searching for new heart rate sensor is displayed. The training
computer searches for the heart rate sensor signal.
2. Heart rate sensor found is displayed when the training computer
finds the signal.
If the training computer cannot find the heart rate sensor, make sure
the heart rate sensor strap has not loosened and the electrodes of the
heart rate sensor are wet.
3. Select the sport profile
1. Select the sport profile you want to use by browsing with UP/DOWN.
2. 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 29).
4. The training computer searches the GPS satellite signals / sensor signals
1. 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.
Stay in the pre-training mode until the training computer has found
the signals.
14 Training
4. The training computer searches the GPS satellite signals / sensor signals
2. To catch the GPS satellite signals, go outdoors and away from tall
buildings and trees.
Wear the training computer with the face upwards on your wrist. Keep
the training computer in a horizontal position in front of you and away
from your chest (see the image below). Keep your arm stationary and
raised above the level of your chest during the search.
Do not move your arm during the search. 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 the signal is found).
In good conditions, finding the satellite signals for the first time
typically takes 30-60 seconds.
ENGLISH
3. 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.
The Back to Starting Point (page 22) 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
1. 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 33).
Before you start recording a training session, make sure that the training computer has found
the GPS satellites signals / sensor signals. This ensures that
• 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 22) feature requires accurate
starting point information in order to function properly.
Training 15
ENGLISH
*Optional sensors include Polar s3+ stride sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadence
sensor W.I.N.D.
Train with Polar ZoneOptimizer
The ZoneOptimizer function determines your personalized sport zones (heart rate zones) for your aerobic
training session. It measures your heart rate variability during the warm-up and determines your personal
sport zones. For more information, see Polar ZoneOptimizer (page 43).
To u s e th e Zon e O p t i m i z e r f u n c t i o n in your trainin g , set i n o n by s e l ecting MENU > Settings > Heart rate
settings > ZoneOptimizer > 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 s e t th e Zon e O p t i m i z e r f u n c t i o n on , sel e c t MENU > Settings > Heart rate settings > ZoneOptimizer > On.
The ZoneOptimizer determination will start in the background already when you are in pre-training mode.
When you see the ECG-curve on the top right hand corner on the display, you will know that the heart rate
measurement and ZoneOptimizer are on.
1. To start the training session with ZoneOptimizer press OK.
The display will show the sport used in the previous training session
and the count down timer will start running in the background as soon
as the heart rate has reached 70 beats per minute. An ECG-curve will
appear in the top right had corner of the display.
Select the sport profile you want to use for your training session with
UP/DOWN and press OK to start training.
2. Keep your heart rate between 70 and 100 beats per minute for two
minutes.
This can be achieved by standing or with very light training intensity,
for example, walking slowly.
The alarm will sound, when the first part of the determination is
finished.
3. The second part of the determination will start when your heart rate
has risen above 100 beats per minute.
Continue training at light intensity. Increase heart rate gradually, and
keep it between 100 – 130 bpm for two minutes.
This can be achieved, for example, by walking briskly, or by
cycling/jogging at low intensity during warm up.
If you have a very low HR
,thetrainingcomputerwillgiveyouspeciallimits.
max
The alarm will sound when the second part of the ZoneOptimizer determination is
finished.
16 Training
The ZoneOptimizer determination may already finish here, if the heart rate
variation limit is reached .
4. The third part of the determination will start when your heart rate has
risen above 130 beats per minute.
Gradually increase your heart rate above 130 bpm and keep it there.
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
of the following:
• Default sport zones (heart rate zones) in use. The determination was
not successful. The Polar sport zone (heart rate) limits will be used.
• Sport zones optimized. Heart rate zones on higher level. The limits
have been raised compared to your average ZoneOptimizer limits.
• Sport zones optimized. Heart rate zones on normal level. The limits
have been raised or lowered only slightly compared to your average
ZoneOptimizer limits.
• Sport zones optimized. Heart rate zones on lower level. The limits
have been lowered compared to your average ZoneOptimizer limits.
6. After you have received and read the feedback, press any button,
except LIGHT, to exit the message display and continue your training
session.
ENGLISH
Training Views
You c an view d ifferent trainin g views b y pressin g UP or DOWN.Thenumberofthetrainingviewappears
for a few seconds.
The information 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 information is shown on three rows. You can set the training information to be
shown on two or three rows in MENU > Settings > Sport profiles > Sport > Training view.
Heart rate sensor Heart rate sensor
GPS function on
HEART RATE
Heart rate
Lap time
Duration
ZONEPOINTER
ZonePointer
Time i n Zo n e
HEART RATE
Heart rate
Speed/Pace
Distance
SPEED/PACE
Speed/Pace
Distance
Heart rate sensor
s3+ stride sensor
HEART RATE
Heart rate
Speed/Pace
Distance
SPEED/PACE
Speed/Pace
Distance
Duration
Duration
Duration
Training 17
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Heart rate sensor Heart rate sensor
GPS function on
CALORIES
Calories
Time o f da y
Duration
SPORT ZONES
Time i n ea c h
zone
ZONEPOINTER
ZonePointer
Time i n Zo n e
Duration
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
SPEED/PACE
Avera ge
Speed/Pace
Calories
Time o f da y
SPORT ZONES
Heart rate sensor
s3+ stride sensor
ZONEPOINTER
ZonePointer
Time i n Zo n e
Duration
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
SPEED/PACE
Avera ge
Speed/Pace
Calories
Time o f da y
SPORT ZONES
Heart rate sensor
CS speed sensor W.I.N.D.
HEART RATE
Heart rate
Speed/Pace
Distance
SPEED/PACE
Time i n ea c h zo n e
BACK TO START
An arrow points
the direction of
your starting
point. For more
information, see
Back to Starting
Point (page 22)
Heart rate sensor
CS cadence sensor W.I.N.D.
HEART RATE
Heart rate
Cadence
Duration
CADENCE
Time o n
each zone
Heart rate sensor
CS cadence sensor W.I.N.D.
GPS function on
HEART RATE
Heart rate
Speed/Pace
Distance
SPEED/PACE
18 Training
Speed/Pace
Distance
Duration
Cadence
Lap time
Duration
Speed/Pace
Distance
Duration
ENGLISH
Heart rate sensor
CS speed sensor W.I.N.D.
ZONEPOINTER
ZonePointer
Time i n Zo n e
Duration
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
SPEED/PACE
Avera ge
speed/pace
Calories
Time o f da y
SPORT ZONES
Heart rate sensor
CS cadence sensor W.I.N.D.
ZONEPOINTER
ZonePointer
Time i n Zo n e
Duration
HEART RATE
Heart rate
Calories
Time o f da y
SPORT ZONES
Time i n ea c h
zone
Heart rate sensor
CS cadence sensor W.I.N.D.
GPS function on
ZONEPOINTER
ZonePointer
Time i n Zo n e
Duration
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
SPEED/PACE
Avera ge
speed/pace
Calories
Time o f da y
CADENCE
Time i n ea c h
zone
Symbols on the display / Explanation
Cadence
Cadence
Speed/Pace
Heart rate
SPORT ZONES
Time o n ea c h
zone
BACK TO START
An arrow
points the
direction of
your starting
point. For more
information,
see Back to
Starting Point
(page 22)
Speed at which you turn the cranks of your bicycle
Training 19
ENGLISH
Symbols on the display / Explanation
Calories
The expended calories so far. The cumulation of calories
starts when your heart rate is displayed.
Distance
Cumulative distance
Duration
Total d u ration o f th e tra i n i n g se s s i o n so far
Heart rate
Your current h eart rate
Lap distance
Manual lap distance
Lap time
Manual lap number and lap time
Speed/Pace
Current pace (min/km or min/mi) or current speed (km/h
or mph)
This symbol is displayed when the GPS function is on.
The amount of bars above the letter G indicates the GPS
signal strength.
This symbol is displayed when the s3+ stride sensor is in
use.
This symbol is displayed when the CS speed sensor
W.I . N.D. is i n use.
You c an select the speed view in sport p rofile se ttings.
See Sport Profile Settings (page 12)forinstructions.
20 Training
Symbols on the display / Explanation
ZonePointer
Target z one i n d i c a t or w i t h a heart s y m b o l t h a t mov e s left
or right on the sport zone scale according to your heart
rate.
Tim e in Z o ne
Time s p e nt i n the target z o n e
Tim e of d a y
Button Functions During Training
Record a Lap
Press START to record a lap. The display will show:
Lap number
Average heart rate of the lap
Lap time
ENGLISH
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 c an lock/u nlock you r heart r ate to th e curre nt sport zone.
To l o c k / unlock t h e sp o r t zo n e , pr e s s and h old START .
If, for example, you are running with a heart rate of 130 bpm which is
75% of your maximum heart rate, and matches sport zone 3, you can
press and hold START to lock your heart rate into this zone. Sport zone3
Lockedis displayed.
An alarm sounds if you are below or above the sport zone. Unlock the sport zone by
pressing and holding START again: Sport zone3 Unlocked is displayed.
Night Mode
There is a night mode function in the training computer. Press the LIGHT button once during pre-training
mode, training recording mode or pause mode. The backlight will be activated every time you press any of
the buttons.
The display will also light up if a message, for example, Check heart rate sensor ,isdisplayed.
Night mode will be switched off when you finish the training recording.
Training 21
ENGLISH
View Quick Menu
Press and hold LIGHT. QUICK MENU is displayed. You can change certain settings without pausing the
training recording. For further information, see Quick Menu (page 33).
Pause / Stop Training Recording
1. To pause training recording, press BACK once. To continue training recording, press START.
2. To stop recording completely, press BACK twice. The following summary of your training information is
displayed
• 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 23)
• Duration and Calories
• Average heart rate and Maximum heart rate
• Sport zones (Time in each zone)
• 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)
• Distance (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) and
Running Index (visible if the GPS function is on or s3+ stride sensor is in use)
Care for your heart rate sensor after training. Detach the connector from the strap and rinse the strap under
running water after every use. For complete care and maintenance instructions, see Caring for Your Product
(page 50).
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:
• Browse to the BACK TO START-view.
• Keep the RC3 GPS in a horizontal position in front
of you ("POLAR" logo facing forward).
• 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.
• To get back to the starting point, always turn in
the direction of the arrow.
• 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.
Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out.
This feature uses the GPS function. Set GPS function on in Sport Profile Settings (page 29).
22 Training
ENGLISH
6. AFTER TRAINING
Training Benefit
The Tr ain i ng Bene fit feature helps you better understand the effectiveness of your training. This feature
requires the use of the heart rate sensor. After each training session you get textual feedback on your
performance providing that you have trained at least a total of 10 minutes in the sport zones. The
feedback is based on training time distribution on sport zones, calorie expenditure and duration. In
Training Files you get the feedback in more detail. The descriptions of different training benefit options
are listed in the table below.
Transfer your traini ng data t o t he www.pol arpersonalt rainer.co m web servic e t o see the benefits of the training
with more physiological approach.
Feedback Tra i ning be nef i t
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 & 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 & Maximum training What a session! You significantly improved your
aerobic fitness and your ability to sustain high
intensity effort for longer. 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 & Steady state training Good pace! You improved your ability to sustain
high intensity effort for longer. This session also
developed your aerobic fitness and the endurance
of your muscles.
Steady state & Tempo training Good pace! You improved your aerobic fitness and
the endurance of your muscles. This session also
developed your ability to sustain high intensity
effort for longer.
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 Excellent! You improved the endurance of your
muscles and your aerobic fitness.
Steady state & Basic training, long 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.
After Training 23
ENGLISH
Feedback Tra i ning be nef i t
Steady state & Basic training Excellent! You improved the endurance of your
muscles and your aerobic fitness. This session also
developed your basic endurance and your body's
ability to burn fat during exercise.
Basic & Steady state training, long Great! This long session improved your basic
endurance and your body's ability to burn fat
during exercise. It also developed the endurance
of your muscles and your aerobic fitness.
Basic & Steady state training 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 v i e w ba s i c da t a on y our p e r f o r m ance, s e e MENU > Data > 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 Training files ,browsewithUP / 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
Textual feedbac k on y o u r p e r f o r m a n c e, f o r ex a m p l e Steady state
training+,isdisplayedifyoutrainedatleastatotalof10minutes
in the sport zones.
To v i e w th e tr a i n i n g be n e f i t , se l e c t More details by pressing START.
Start time
Duration
Distance (visible if the GPS function is on or s3+ stride sensor/CS
speed sensor is in use)
Avg heart rate
24 After Training
Max heart rate
Min heart rate
(visible if the heart rate sensor is in use)
TRAINING FILE VIEWS INFORMATION DISPLAYED
Calories
Fat burn% of calories
(visible if heart rate sensor in use)
Average pace / Average speed
Maximum pace / Maximum speed
(visible if the GPS function is on or s3+ stride sensor/CS speed
sensor is in use)
Average cadence
Maximum cadence
(visible if s3+ stride sensor or CS cadence sensor is in use)
Running index
(visible if the GPS function is on or s3+ stride sensor is in use)
Average stride length (visible if s3+ stride sensor is in use)
ENGLISH
Running index (visible if the GPS function is on or s3+ stride sensor
is in use)
Bike in use
Riding duration
(visible if training file sport is cycling)
Sport zones
Time o n ea c h zo n e
(visible if heart rate sensor is in use)
Zone limits
(visible if ZoneOptimizer used and heart rate sensor is in use)
Laps/Automatic laps (number of the laps)
Best lap
Average lap
To v i e w de t a i l e d l a p info r m a t i o n , se l e c t More details by pressing
START .
The following
information on LAP
1/ A. LAP 1 is
displayed:
Lap time
Split time
You c an browse the laps with UP or DOWN.
To b r o w s e t h e foll o w i n g in f o r m a t i o n o n a c e r t ain l a p , pr e s s START .
After Training 25
ENGLISH
TRAINING FILE VIEWS INFORMATION DISPLAYED
Average heart rate
Maximum heart rate
Average pace /
Average speed
Maximum pace /
Maximum speed
(visible if the GPS
function is on or
s3+ stride
sensor/CS speed
sensor is in use)
Lap distance
Split distance
(visible if the GPS
function is on or
s3+ stride
sensor/CS speed
sensor is in use)
Average cadence
Maximum cadence
(visible if s3+ stride
sensor or CS
cadence sensor is in
use)
Average stride
length
(visible if s3+ stride
sensor is in use)
Delete 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 53).
When the training file memory becomes full, the oldest training file is overwritten by the most recent one.
To s a v e th e tr a i n i n g fi l e for a l o n g e r pe r i o d of time, t r ansfer i t to the P olar w e b se r v i c e at
www.polarpersonaltrainer.com. For more information, see polarpersonaltrainer.com (page 28).
To d e l e t e a traini n g file :
1. Select MENU > DATA > Delete files > 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 > Data > 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 totals does not delete data from Week summaries. Week summaries can
be only reset
To d e l e t e a l l file s :
26 After Training
ENGLISH
1. Select MENU > DATA > Delete files > All files and press START . Delete all files? YES/NO is displayed.
2. Select YES and All files deleted is displayed. If you select NO the training computer returns to the
training all files menu.
Week Summaries
To v i e w we e k su m m a r i e s of the t raining f i l es g o to MENU > Data > Week summaries > Summary and press
START .
SUMMARY
This week
The dates on which the data was collected
Duration
Duration
Distance
Calories
Number of sessions
Sport zones 1, 2, 3, 4 and 5
Time p e r z o n e
Reset Week Summaries
To r e s e t w e e k s sum m a r i e s se l e c t MENU > DATA > Reset week summaries?.SelectYes and Week summaries
reset is displayed or No and the training computer returns to Data menu.
Totals Since xx.xx.xxxx
To v i e w to t a l s of the t raining f i l es g o to MENU > Data > Totals since and press START .
Duration
Distance
Calories
Number of sessions
Sport zones 1, 2, 3, 4 and 5
Time p e r z o n e
Reset Totals
To r e s e t t o t a l s se l e c t MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the
training computer returns to Data menu.
After Training 27
ENGLISH
7. POLARPERSONALTRAINER.COM
Analyze Your Training Data
For a long-term follow-up, store your training files in the polarpersonaltrainer.com web service. There you
can view detailed information on your training sessions and get a better understanding of your training.
With the USB cable and Polar WebSync software, it is easy to transfer training files to the
polarpersonaltrainer.com web service.
Use the USB cable included in the set package for data transfer. If you use another USB cable, make sure that it is
aUSB2.0compliantUSBA-to-microBcable.
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.
For 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 > PROGRAM and press
START .YoucanbrowsethroughtheplannedtrainingsessionswithUP/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 48).
28 polarpersonaltrainer.com
ENGLISH
8. SETTINGS
Sport Profile Settings
Adjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport Profiles.
You c an, for e xample, a ctivate t he sens ors you w ant to us e in diff erent spo rts. Wh en you st art a tra ining
session using the sport profile, the training computer detects the needed sensors automatically.
There are four sport profiles shown in the pre-training mode by default: Running, Cycling (Bike 1), Other
sport 1 and Other sport 2.Thefifthsportprofile,Cycling (Bike 2),isnotshowinthepre-trainingmodeby
default. You can set Cycling (Bike 2) to be shown in the pre-training mode in Cycling Settings.
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 > Settings > Sport Profiles > Sport > Heart rate sensor > Off.
Running Settings
To v i e w or mod i f y spor t profil e settin g s for r unning, s e l e ct MENU > Settings > Sport profiles > Running
• Training sounds : Select Off, Soft, Loud or Very loud.
• Heart rate sensor : Select On, Off or Search new .
• GPS: Select On or Off.
• Stride sensor: Select Off or Search new . If you have already paired one stride sensor, the option On is
also visible.
• Stride sensor calibration: Select Calibrate > By running or Set factor. For more information on
calibration, see Calibrate the Polar s3+ Stride Sensor (page 39).
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 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 browse the training views with UP/DOWN.
• Training view : Select 3rowsor 2rows. The training information will be displayed on three or two rows
according to your selection.
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 38).
Cycling Settings
To v i e w or mod i f y spor t profil e settin g s for c ycling, s e l e ct MENU > Settings > Sport profiles > Cycling
(Bike1)/Cycling2 (Bike 2)
• Training sounds : Select Off, Soft, Loud or Very loud.
• Heart rate sensor : Select On, Off or Search new .
• GPS: Select On or Off.
• 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 29
ENGLISH
select Miles per hour or Minutes per mile .
• Automatic lap is set off as default. Press START and Set distance is displayed. Set the distance in
kilometers or in miles and confirm with START . Automatic lap set to x.x km is displayed. After this, you
can select to have the Automatic lap Off or On.
• Show in pre-training mode? Select YES, and Sport shown in pre-training mode is displayed. When you
press START in time mode, the sport will be visible in the list of sports in pre-training mode. 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 browse the training views with UP/DOWN.
• Training view : Select 3rowsor 2rows. The training information will be displayed on three or two rows
according to your selection.
Bike Settings
To v i e w or mod i f y bike setting s , selec t MENU > Settings > Sport profiles > Cycling (Bike1)/Cycling2 (Bike 2)
> 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.
• Wheel size : Set the wheel size to xxxx mm. For more information on measuring the wheel size, see
Measuring Wheel Size.
• 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, Speed
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.
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 38).
Measuring Wheel Size
Select MENU > Settings > Sport profiles > Cycling (Bike 1)/Cycling 2 (Bike 2) > Bike 1 settings > Wheel
size > Set wheel size
Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining
the wheel size of your bike:
Method 1
Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in
millimeters in the right column of the chart.
ETRTO Wheel size diameter (inches) Wheel size setting (mm)
25-559 26 x 1.0 1884
23-571 650 x 23C 1909
35-559 26 x 1.50 1947
37-622 700 x 35C 1958
47-559 26 x 1.95 2022
20-622 700 x 20C 2051
52-559 26 x 2.0 2054
23-622 700 x 23C 2070
30 Settings
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