Polar RCX3 User Manual [de]

ENGLISH

Polar RCX3 user manual

ENGLISH

CONTENTS

1. INTRODUCTION ................. ... ... ... ... ... ... .. . ....... .... .... ...... . .... .... ........... .... .... ........... .... .... .......... 4

2. THE COMPLETE TRAINING SYSTEM... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 5

Training Computer Parts............ ........ ........ ..................................................................... .... 5

Training Software...... ........ ........ ........ ........ ........ ........ ........ ................................................ 5

Available Accessories..................................................... ........ ........ ........ ........ ........ ........ .... 6

3. GETTING STARTED .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 7

Basic Settings... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... 7

Button Functions and Menu Structure... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... 7

4. PREPARE FOR TRAINING .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .......... 10

Plan Your Training .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........ 10

Sport Profiles.... ..................................................................... ........ ........ ........ ........ ........ .. 10

Polar Endurance Training Program.......... ........ ........ ........ ...................................................... 10

Calibrate the Polar s3+ Stride Sensor .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ... 10

Calibration by Running Wizard.................................................. ........ ........ ........ ................... 10

Set Calibration Factor Manually ...................... ........ ........ ........ ........ ........ ........ ........ ........ ..... 11

Calibrate Sensor by Running a Known Distance (on-the-fly calibration) ........................................ 11

5. TRAINING.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ..... 13

Wear the Heart Rate Sensor .. . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .. 13

Start Training..... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... ... 13

Train With Polar ZoneOptimizer ......... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . 14

Start Training Session with Polar ZoneOptimizer ...................... ........ ........ ........ ........................ 14

Use Polar Endurance Training Program... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ... 16

Training Views ... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .. 16

Button Functions During Training ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ......... 19

Record a Lap ........ ........ ........ ........ ........ ........ ........ ........ ........ ........................................... 19

Lock a Sport Zone.................................. ........ ........ ........ ........ ........ ........ ........ ........ ........... 20

Night Mode ..................................................................... ........ ........ ........ ........ ........ ........ 20

View Quick Menu ..................................................................... ........ ........ ........ ........ ......... 20

Pause / Stop Training Recording... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... . 20

6. AFTER TRAINING .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... 21

Analyze Training Results ................................................................. ........ ........ ........ ........ ... 21

Training Benefit ................................................................................... ........ ........ ........ .... 23

Week Summaries ................................... ........ ........ ........ ................................................... 24

Totals Since xx.xx.xxxx ........................... ........ ........ ............................................................ 25

Delete Files ........................................................... ........ ........ ........ ........ ........ .................. 25

Reset Week Summaries............................................................... ........ ........ ....................... 25

Reset Totals ......................................................... ........ ........ ........................................... 26

7. DATA TRANSFER ..... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... ... 27

Transfer Data ........ .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... 27

8. SETTINGS ..... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ... 28

Sport Profile Settings .... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ..... 28

Running Settings ............................................................. ........ ........ ........ ........ ........ ......... 28

Cycling Settings ...... ........ ..................................................................... ........ ........ ........ .... 28

Other Sport Settings ............................................. ........ ........ ........ ........ ............................. 30

Heart Rate Settings.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... . 30

User Information Settings .... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... 31

Maximum Heart Rate (HRmax) ................................................................... ........ ........ ........ . 31

OwnIndex® .............................. ........ ........ ........ ........ ........ ........ ........ ............................... 31

General Settings .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... 31

ENGLISH

Watch Settings.. .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... 32

Quick menu ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... . 32

Time Mode ..................................................... ........ ........ ........ ......................................... 32

Pre-training mode ................................................... ........ ........ ........ ........ ........ ........ ........ .. 32

Training Mode.................... ........ ........ ........ ........ ........ ...................................................... 32

9. POLAR FITNESS TEST ..... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........ 34

Before the Test......................................................... ........ ........ ........................................ 34

Performing the Test....................................................... ........ ........ ........ ........ ........ ........ .... 34

After the Test....................................................... ........ ........ ........ ........ ........ .................... 35

10.USING A NEW HEART RATE SENSOR ...... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... .... 37

Using a New Heart Rate Sensor... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .. 37

Pairing a New Heart Rate Sensor with the Training Computer ... .................................................. 37

11.USING A NEW ACCESSORY....... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... 38

Pairing a New Speed Sensor with the Training Computer..... ........ ........ ........ ........ ...................... 38

Pairing a New Cadence Sensor with the Training Computer..... ........ ........ ........ ........ ................... 38

Pairing a New GPS Sensor with the Training Computer ............................................................. 39

Pairing a New Stride Sensor with the Training Computer ............................................ ........ ....... 39

12.BACKGROUND INFORMATION ...... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .. 40

Polar Sport Zones .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .. 40

Heart Rate Variability .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ......... 41

Polar ZoneOptimizer .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... 41

Maximum Heart Rate... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 43

Running Cadence and Stride Length .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... .......... 43

Polar Running Index.... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... 44

Polar Training Load Feature ... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... . 46

Polar Endurance Training Program for Running and Cycling... .... .... ........... .... .... ........... .... .... ...... . .... .. 46

13.IMPORTANT INFORMATION....... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... 48

Caring for Your Product ... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ... 48

Service ............................................. ........ ..................................................................... . 48

Changing Batteries .... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........ 48

Change Batteries Yourself.... ........ ........ ........ ........ ........ ........ ........ ....................................... 49

Power Save Mode ..... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... . 50

Battery Lifetime in RCX3 .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ..... 50

Precautions... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ... 50

Interference During Training .......... ........ ........ ........ ........ ........ ........ ..................................... 50

Minimizing Risks When Training ...................................... ........ ........ ........ ............................ 51

Technical Specifications .... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... 52

Frequently Asked Questions..... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... . 53

Limited International Polar Guarantee ..... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ....... 54

Disclaimer ..... .... .......... . .... .... ........... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... .. 56

INDEX ..... .... .... ........... .... .... ........... .... .... ...... . .... .... ........... .... .... ........... .... .... ........... .... .... .... 57

ENGLISH

1. INTRODUCTION

Congratulations on the purchase of your Polar RCX3™training computer! The RCX3 training computer
offers you a complete system to guide you in your training.

This user manual includes complete instructions, helping you to get the most out of your training
computer.

The latest version of this user manual can be downloaded at www.polar.com/support. For video tutorials,
go to http://www.polar.com/en/polar_community/videos.

Key Features and Benefits

The Sport Profile feature helps you start your training session with ease. The RCX3 provides four sport
profiles; one for running, two for cycling and one for other sports.

The Polar Sport Zones feature helps your to train at the right intesity. You can lock your target sport zone
for a training session. When your heart rate goes below or above the target sport zone, the RCX3 gives a
visual and audible alarm.

Polar ZoneOptimizer feature personalizes your heart rate zones during the warm-up. The ZoneOptimizer
feature measures your heart rate variability and determines your personal sport zones.

Polar Endurance programs for running and cycling are personalized training programs for your personal
fitness level. Training program guides you to train in the correct way by defining the training volume,
training intensity and training placement on weekdays for optimal fitness improvement. The training
program works together with the Polar ZoneOptimizer feature, and the training program sessions are
modified according to your personalized sport zones.

The Tr aining Be n e f i t fe a t u r e helps you better understand the benefits of your training by giving textual
feedback of your performance.

The Tr aining lo a d fe a t u r e in polarpersonaltrainer.com tells you conveniently at a glance on the calendar
view how hard the training session was and when you will have recovered enough for the next session.
Continuous monitoring of training load and recovery will help you recognize your personal limits, avoid
over or under training, and adapt your training program according to daily and weekly targets.

4 Introduction

2. THE COMPLETE TRAINING SYSTEM

Training Computer Parts

Polar RCX3 training computer provides you with data you need to enhance your

training performance, and also saves the data for later analysis.
Register your Polar product at http://register.polar.fi/ to ensure we can keep
improving our products and services to better meet your needs.

Comfortable Polar WearLink® transmitter W.I.N.D. / Polar H2 / Polar H3
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.

Transfe r d ata betw een the training co mpute r a nd t he polarpers onal train er.co m web
service with Polar DataLink data transfer unit and WebSync software. DataLink
plugs into a USB port on your computer, and it detects your training computer with
wireless W.I.N.D. technology.

ENGLISH

Heart rate sensors with Polar specific magnetic data transmission technology, e.g. Polar H1 and H2, can be used
with compatible gym equipment.

Training Software

With Polar WebSync software*youcan

• create and download the Polar Endurance training programs onto to
your training computer and utilize them in your training,

• synchronize and transfer data between your training computer and
polarpersonaltrainer.com,

• fine-tune your training computer settings and set the Power Save mode
on/off, and

• customize your RCX3 training computer display for example with your
own logo

• export data to other softwares.

The WebSync software can be downloaded at www.polarpersonaltrainer.com.
*The optional DataLink data transfer unit can be purchased as an accessory.

The Complete Training System 5

ENGLISH

With the polarpersonaltrainer.com web service you can

• share your training information in social media,

• get more detailed information on your training feedback

• store your training files manually or by using the DataLink, and follow
up your progress

• see your training route (optional Polar G5 or Polar G3 GPS sensor
W.I.N.D. needed)

• analyze training intensity and needed recovery time using the Training
Load feature, and

• challenge your friends to virtual sports competitions.

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.

Optional Polar s3+ stride sensor wirelessly measures speed/pace, distance,
running cadence and stride length.

Optional Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. transmits
speed/pace, distance and location data, as well as track information to RCX3, which
records and displays the data for later analysis.

Optional Polar CS cadence sensor W.I.N.D. wirelessly measures cycling
cadence, i.e. your real-time and average pedaling rate as revolutions per minute.

Optional Polar CS speed sensor W.I.N.D. wirelessly measures cycling distance
and your real-time, average and maximum speeds.

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.

6 The Complete Training System

ENGLISH

3. GETTING STARTED

Basic Settings

Before using your training computer for the first time, customize the basic settings. Enter as accurate data
as possible to ensure correct feedback based on your performance.

Activate your training computer, by pressing OK. Select language is displayed. You can select from

Dansk, Deutsch, English, Español, Français , Italiano, Nederlands, Norsk, Português, Suomi or Svenska

and accept with OK. Please enter basic settings is displayed. Press OK 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 OK 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.

Button Functions and Menu Structure

Button Functions

The training computer has five buttons that have different functionalities depending on the situation of
use.

LIGHT BACK OK UP DOWN

Getting Started 7

ENGLISH

• Illuminate the
display

• Press and hold
to unlock
buttons, if the
buttons are
locked.

• In time mode,
press and hold
to enter QUICK

MENU

• In pre-training
mode, press
and hold to
enter QUICK

MENU

• In training
mode, press
and hold to
enter QUICK

MENU

For more
information on
quick menu, see
Quick menu
(page ? ).

• Exit the menu

• Return to
previous level

• Leave settings
unchanged

• Cancel
selections

• Press and hold
to return time
mode from any
other mode.

• Confirm
selections

• Start training
session

• Take a lap

• Press and hold
to set zone lock
on/off in
training mode.

• Move through
selection lists

• Adjust a
selected value

• In time mode,
press and hold
to change the
watch face.

• Move through
selection lists

• Adjust a
selected value

• In time mode,
press and hold
to switch
between Time
1/ Time 2.

Menu Structure

Program

Program will appear in the menu only if you have created and downloaded an Endurance program from
polarpersonaltrainer.com. For more information, see Polar Endurance Training Program for Running and
Cycling (page 46)

Data

Follow up on your training data. For more information, see After Training (page 21).

Settings

Personalize your training computer and select the necessary features for each of the sport profiles to suit
your training. For more information, see Settings (page 28).

8 Getting Started

ENGLISH

Fitness Test

To t rain rig h t an d to mon i t or y our pr ogr e s s, i t i s i m p ort a n t t o kn o w y o u r c u rre n t fi t n ess lev e l . T h e P o lar
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 34).

Connect

For long-term follow-up, store all your training files in the polarpersonaltrainer.com web service. There you
can view information of your training data and get a better understanding of your training. Polar DataLink
data transfer unit and WebSync software make it easy to transfer training files to the web service. For
more information, see Data Transfer (page 27)

Getting Started 9

ENGLISH

4. PREPARE FOR TRAINING

Plan Your Training

You can uti lize the ready-m ade Pol ar Enduran ce Prog ram for running or cyc ling , o r c reat e y our own phas ed
training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the
DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help.

Sport Profiles

The Polar RCX3 training computer provides four sport profiles; one for running, two for cycling and one for
other sports.

Adjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport profiles.
You can, for example, acti vate the sen sors you want to use in the sport . T hen whe n y ou start a trai ning
session using the sport profile, the training computer detects the needed sensors automatically

When you activate an optional sensor ( s3+ stride sensor, G5/G3 GPS sensor, CS speed sensor W.I.N.D. 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 the sport profile settings and pairing a sensor with the training computer, see Sport Profile
Settings (page 28)andUsingaNewAccessory(page38).

Polar Endurance Training Program

Polar Endurance training programs for running and cycling are available for you to create and download in
polarpersonaltrainer.com.

You will get a p ersonalized train ing progra m f or your fitness lev el. The fitne ss level will eithe r b e
calculated from your previous training history in polarpersonaltrainer.com or you will be asked to fill in a
short questionnaire which will help to define your current fitness level.

Endurance training program guides you to train in the correct and effective way, and it defines the training
volume, training intensity and training schedule for optimal fitness improvement. Each training session
will consist of warm-up, work and cool down phases.

The training program works together with the Polar ZoneOptimizer feature, which means that the training
program sessions are modified according to your personalized sport zones. For more information, see Polar
ZoneOptimizer (page 41)

For more information on Endurance programs, see polarpersonaltrainer.com Help.

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
calibrate the stride sensor by running a known accurate distance, or by setting the calibration factor
manually. The calibration should be done at the speed you normally run. If you run at different speeds,
the calibration should be done at your average speed.

Calibration by Running Wizard

Before calibration the stride sensor needs to be paired with the training computer. For more information on pairing
the stride sensor and training computer, see Using a New Accessory (page 38).

Make sure the stride sensor function in the training computer is on. Press UP to enter MENU and select

Settings > Sport profiles > Running> Stride sensor > On.

10 Prepare for Training

ENGLISH

To c alib r a te a c e r tai n dis t a nce wit h a s tep- b y -st e p g u i danc e , s e l ect

1. MENU > Settings > Sport profiles > Running > Stride sensor calibration > By running. Set distance is

displayed.

2. Adjust the distance, how far you wish to run, to calibrate the stride sensor (minimum calibration distance

is 400 meters / 0.3 miles). Press OK. Stand still until stride sensor is found is displayed.

3. Press OK and run xx.x km/mi is displayed. On the starting line, press OK 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 after xx.x km/mi is displayed. Stop exactly on the finish line of the preset distance and press

OK.

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.
If the calibration fails Calibration failed is displayed and if you cancel the calibration by pressing BACK,

Calibration canceled will be displayed. If calibration fails, try again.

Set Calibration Factor Manually

The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example:
you run 1200m, and the training computer shows a distance of 1180m, the calibration factor is 1.000.
Calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the
factor is 0.500-1.500.

To c alib r a te t he s tri d e s e n sor manu a l ly b efo r e t r a inin g , s e l ect

1. Settings > Sport profiles > Running> Stride sensor > 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 > Set factor . Calibareted to x.xx
is displayed and you can continue running.

Calibrate Sensor by Running a Known Distance (on-the-fly calibration)

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 Using a New Accessory (page 38).

Set correct lap distance

You can cal ibra te the sensor at a ny phas e o f y our training with lap dist ance corr ecti on, provid ed 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 > Sport profiles > Running> Stride sensor > On.

1. In time mode press OK and select Running as your sport profile. Press OK again and start running.

2. At the starting point of a known lap distance, press OK. When you have run the whole lap distance, press
OK.

3. Then calibrate the sensor: Press and hold LIGHT to go enter Quick menu. Select Calibrate stride

sensor.

4. Select Set correct lap distance. Fix the displayed lap distance with the distance you just ran, and press
OK. Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action.

Set correct distance

Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered.

Prepare for Training 11

ENGLISH

1. In time mode press OK and select Running as your sport profile. Press OK again and start running.

2. Press and hold LIGHT to enter the Quick menu. Select Calibrate stride sensor .

3. Select Set correct distance. Fix the displayed distance with the distance you just ran, and press OK.

Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action.

During training, there is also the possibility to set the calibration factor manually. Press and hold LIGHT to
enter Quick menu.SelectCalibrate stride sensor > Set factor.

12 Prepare for Training

5. TRAINING

Wear the Heart Rate Sensor

Wear the heart rate sensor to measure heart rate.

1. Moisten the electrode area of the
strap.

2. Attach the connector to the strap.

3. Tie the strap around your chest,
just below the chest muscles, and
attach the hook to the other end of
the strap.

4. Adjust the strap length to fit tightly
but comfortably. Check that the
moist electrode areas are firmly
against your skin and that the Polar
logo of the connector is in a central
and upright position.

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

See detailed washing instructions in Important Information.

For video tutorials, go to http://www.polar.com/en/polar_community/videos.

Start Training

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, GPS or stride sensor for the first time, see Using a New
Accessory (page 38). For sport profile settings see Sport Profile Settings (page 28). To use Polar
ZoneOptimizer feature for your training session, see Train With Polar ZoneOptimizer (page 14).

1. Start your training session by pressing OK. The training computer
goes into pre-training mode.
The sport profile shown first on the list is the sport previously used in
a training session.
To change the sport profile for the training session, browse 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. For more information, see Quick menu
(page 32). To return to pretraining mode, press BACK.

Training 13

ENGLISH

3. If you have activated an optional sensor for the sport profile, the
training computer will automatically search for the signal.

4. The check mark indicates that the signal is found. If the training
computer does not find the signal, the display shows a triangle with
an exclamation mark.

Do not use the backlight during sensor search. The sensor search does
not operate when the backlight is on.

5. Once the training computer has found all the signals, press OK.

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 32).

*Optional sensors include Polar s3+ stride sensor, Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D.,
Polar CS speed sensor W.I.N.D. or Polar CS cadence sensor W.I.N.D.

"XX sensor low battery" is displayed during training if any of the possible sensors have low battery.

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 41).

To u se t he Z oneO p t imi z e r f u nct i o n i n y o u r t r ain i n g, s et i n o n by sel e c tin g 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 et t he Z oneO p t imi z e r f u nct i o n o n , s e lec 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.

14 Training

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.

ENGLISH

If you have a very low HR

,thetrainingcomputerwillgiveyouspeciallimits.

max

The alarm will sound when the second part of the ZoneOptimizer determination is
finished.

The ZoneOptimizer determination may already finish here, if the heart rate
variation limit is reached .

4. The third part of the determination will start when your heart rate has
risen above 130 beats per minute.

Gradually increase your heart rate above 130 bpm and keep it there.

The ZoneOptimizer determination will be finalized when the heart rate
has been above 130 beats per minute for more than half a minute.

The alarm will sound, when the third and final part of the
determination is finished.

Training 15

ENGLISH

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.

Use Polar Endurance Training Program

Download Polar Endurance program from polarpersonaltrainer.com, and have a ready made program to
guide you in your training.

To b e a b le t o d o wnl o a d t h e p r ogr a m yo u ne e d an acc o u nt i n t h e p o lar p e rso n a ltra i n er. c o m, t he D ata L i nk
data transfer unit and WebSync software. For more information, see polarpersonaltrainer.com Help.

Once you have downloaded the program onto to your training computer, go to MENU > PROGRAM and press
OK.YoucanbrowsethroughtheplannedtrainingsessionswithUP/DOWN buttons and select the training
session you want to do (for example Thu 26.8.Long run 20km). To start training press OK.

Training Views

You can vie w d iffe rent trai ning views by pres sing 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

s3+ stride sensor

HEART RATE

Heart rate

Lap time

Duration

ZONEPOINTER

HEART RATE

Heart rate

Pace/Speed

Distance

PACE/SPEED

Heart rate sensor

G5/G3 GPS sensor

HEART RATE

Heart rate

Pace/Speed

Distance

PACE/SPEED

16 Training

ZonePointer

Time at Z one

Duration

Pace/Speed

Distance

Duration

Pace/Speed

Distance

Duration

ENGLISH

CALORIES

Calories

Time of d ay

Duration

SPORT ZONES

Time on e ach
zone

ZONEPOINTER

ZonePointer

Time at Z one

Duration

LAP 01 TIME

Lap time

Heart rate

Lap distance

AVERAGE
PACE/SPEED

Averag e
pace/speed

Calories

Time of d ay

SPORT ZONES

Time on e ach
zone

ZONEPOINTER

ZonePointer

Time at Z one

Duration

LAP 01 TIME

Lap time

Heart rate

Lap distance

AVERAGE
PACE/SPEED

Averag e
pace/speed

Calories

Time of d ay

SPORT ZONES

Time on e ach
zone

Heart rate sensor

CS speed sensor W.I.N.D.

HEART RATE

Heart rate

Speed/Pace

Distance

SPEED/PACE

Speed/Pace

Distance

Duration

ZONEPOINTER

ZonePointer

Time at Z one

Duration

Heart rate sensor

CS cadence sensor W.I.N.D.

HEART RATE

Heart rate

Cadence

Duration

CADENCE

Cadence

Lap time

Duration

ZONEPOINTER

ZonePointer

Cadence

Duration

Heart rate sensor

CS cadence sensor W.I.N.D.

CS speed sensor W.I.N.D. OR
G5/G3 GPS sensor

HEART RATE

Heart rate

Speed/Pace

Distance

SPEED/PACE

Speed/Pace

Distance

Duration

ZONEPOINTER

ZonePointer

Time at Z one

Duration

Training 17

ENGLISH

LAP 01 TIME

Lap time

Heart rate

Lap distance

AVERAGE
SPEED/PACE

Averag e
speed/pace

Calories

Time of d ay

SPORT ZONES

Time on e ach
zone

CADENCE

Cadence

Time of d ay

Calories

SPORT ZONES

Time on e ach
zone

LAP 01 TIME

Lap time

Heart rate

Lap distance

AVERAGE
SPEED/PACE

Averag e
speed/pace

Calories

Time of d ay

CADENCE

Cadence

Speed/Pace

Heart rate

SPORT ZONES

Time on e ach
zone

Symbols on the display Explanation

Cadence

Speed at which you turn the
cranks of your bicycle

Calories

The expended calories so far.
The cumulation of calories
starts when your heart rate is
displayed.

Distance

Cumulative distance

Duration

Tota l du r a tion of t he tr ain i n g
session so far

18 Training

Heart rate

Your curr ent hea rt rate

Lap distance

Manual lap distance

Lap time

Manual lap number and lap
time

Pace

Current pace (min/km or
min/mi)

Speed

Current speed (km/h or mph)

You can sel ect the speed view
in sport profile settings. See
Sport Profile Settings (page 28)
for instructions.

ENGLISH

ZonePointer

Targ e t z o n e i n dic a t or w ith a
heart symbol that moves left or
right on the sport zone scale
according to your heart rate.

Tim e at Z o n e

Time spe n t in the targ e t z o n e

Tim e of d a y

Button Functions During Training

Record a Lap

Press OK to record a lap. The display will show:
Lap number
Average heart rate of the lap
Lap time

If a speed sensor is activated, the following will also appear:
Lap number
Average speed/pace of the lap
Lap distance

Training 19

ENGLISH

Lock a Sport Zone

You can loc k/un lock your heart rate to t he curr ent spo rt zone.

To l ock/ u n loc k th e spo r t z o n e, p res s and hol d OK.

If, for example, you are running with a heart rate of 130 bpm which is
75% of your maximum heart rate, and matches sport zone 3, you can
press and hold OK to lock your heart rate into this zone. Sport zone3

Lockedis displayed.

An alarm sounds if you are below or above the sport zone. Unlock the sport zone by
pressing and holding OK again: Sport zone3 Unlocked is displayed.

Night Mode

There is a night mode function in the RCX3 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.

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 32).

Pause / Stop Training Recording

1. To pause training recording, press BACK once. To continue training recording press OK.

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 21)

• 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 (G5/G3 GPS sensor or s3+

stride sensor or CS speed sensor required)

• Distance (G5/G3 GPS sensor or s3+ stride sensor or CS speed sensor required) and Running Index

(s3+ stride sensor or G5/G3 GPS sensor required)

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 48).

20 Training

ENGLISH

6. AFTER TRAINING

Analyze Training Results

The RCX3 records your training data in Training files when the training session has lasted at least one
minute.

To v iew ba sic dat a on yo ur p erf o r man c e , s e e MENU > Data > Training files.

For deeper analysis, transfer the data to polarpersonaltrainer.com with the DataLink data transfer unit and
WebSync software. The web service offers various options to analyze the data with.

In Training files ,browsewithUP / DOWN buttons to select the file you want to review and press OK.

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

Text u a l f e edb a c k o n y o u r p e rfor m a nce , fo r exa m p le Steady state

training+,isdisplayedifyoutrainedatleastatotalof10minutes

in the sport zones.

To v iew th e Tr a ini n g B e n efit , se l e ct More details by pressing OK.

Start time

Duration

Distance (visible if s3+ stride sensor or G5/G3 GPS sensor or CS

speed sensor in use)

Avg heart rate

Max heart rate

Min heart rate

(visible if heart rate sensor in use)

Calories

Fat burn% of calories

(visible if heart rate sensor in use)

Average pace / Average speed

Maximum pace / Maximum speed

(visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor
in use)

Average cadence

Maximum cadence

(visible s3+ stride sensor or bike cadence sensor in use)

Running index

(visible if G5/G3 GPS sensor in use)

After Training 21

ENGLISH

Average stride length

Running index

(visible if s3+ stride sensor in use)

Bike in use

Riding duration

(visible if training file is cycling sport)

Sport zones

Time on e ach zone

(visible if heart rate sensor in use)

Zone limits

(visible if ZoneOptimizer used and heart rate sensor in use)

Laps/Automatic laps (number of the laps)

Best lap

Average lap

To v iew de tai l e d l a p i n for m a tio n , se l e ct More details by pressing
OK.

The following
information on LAP

1/ A. LAP 1 is

displayed:

Lap time

Split time

You can bro wse the laps with UP or DOWN.

To b rows e th e fol l o win g in f o rmat i o n o n a cer t a in l ap, pre s s OK.

Average heart rate

Maximum heart rate

Average pace /
Average speed

Maximum pace /
Maximum speed

22 After Training

(visible if s3+ stride
sensor or G5/G3
GPS sensor or CS
speed sensor in use)

ENGLISH

Lap distance

Split distance

(visible if s3+ stride
sensor or G5/G3
GPS sensor or CS
speed sensor in use)

Average cadence

Maximum cadence

(visible if s3+ stride
sensor or CS
cadence sensor in
use)

Average stride
length

(visible if s3+ stride
sensor in use)

Training Benefit

The Tr aining Be n e f i t feature helps you better understand the effectiveness of your training. 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 training data to t he ww w.polarp erson altrainer.co m web service to se e the bene fits of the training
with more physiological approach.

Feedback Tra i n i n g 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 & 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.

After Training 23

ENGLISH

Feedback Tra i n i n g benefit

Tempo & Steady state training Good pace! You improved your ability to sustain

high intensity effort for longer. This session also
developed your aerobic fitness and the endurance
of your muscles.

Steady state & Tempo training Good pace! You improved your aerobic fitness and

the endurance of your muscles. This session also
developed your ability to sustain high intensity
effort for longer.

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.

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.

Week Summaries

To v iew we ek s umm a r ies of t he t rai n i ng f iles go t o MENU > Data > Week summaries > Summary and press
OK.

SUMMARY

This week

The dates on which the data was collected

Duration

Duration

Distance

24 After Training

Calories

Number of sessions

Sport zones 1, 2, 3, 4 and 5

Time per zone

Totals Since xx.xx.xxxx

To v iew to tal s of the tr ain i n g f i les go t o MENU > Data > Totals since and press OK.

Duration

Distance

Calories

Number of sessions

ENGLISH

Sport zones 1, 2, 3, 4 and 5

Time per zone

Delete Files

The training file memory becomes full once either the maximum recording time or the maximum number
of files is reached. For more information on the limit values, see Technical Specifications (page 52).

When the training file memory becomes full, the oldest training file is overwritten by the most recent one.
To s ave th e t r ain i n g f i le f or a l o n ger peri o d o f ti m e , t r ansf e r i t to the Po lar web serv i c e a t
www.polarpersonaltrainer.com. For more information, see Data Transfer (page 27).

To d elet e a t rai n i ng f ile :

1. Select MENU > DATA > Delete files > Training file and press OK. Browse the files with the UP/DOWN
buttons and select the file you want to delete. Press OK 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 elet e al l fil e s :

1. Select MENU > DATA > Delete files > All filesand press OK. 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.

Reset Week Summaries

To r eset wee k s su m m ari e s s e l ect MENU > DATA > Reset week summaries?.SelectYes and Week summaries

After Training 25

ENGLISH

reset is displayed or No and the training computer returns to Data menu.

Reset Totals

To r eset tot a l s s e lec t MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the
training computer returns to Data menu.

26 After Training

ENGLISH

7. DATA TRANSFER

Transfer Data

For long-term follow-up, store all your training files in the polarpersonaltrainer.com web service. There you
can view detailed information of your training data and get a better understanding of your training. With
the Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the
polarpersonaltrainer.com web service.

How to set up your computer for data transmission

1. Register at polarpersonaltrainer.com

2. Download and install Polar WebSync software on your computer at polarpersonaltrainer.com.

3. Double-click the WebSync icon on your task bar/menu bar to start the software. The welcome window
opens. Select Synchronize, if you want to transfer training data. Select Training Computer, if you want to
connect to your training computer and modify settings and transfer the settings to your training
computer.

4. Plug your DataLink data transfer unit into the USB port of the computer. The DataLink flashes in red
when it is properly connected. The maximum distance between the DataLink and the training computer is
3m / 9.84 ft.

Remove the heart rate sensor strap from your chest before data transfer.

How to connect your training computer

5. Select MENU > Connect > Start synchronizing > OK. If you chose Synchronize in WebSync, the training
data will be synchronized with the polarpersonaltrainer.com web service via WebSync. If you chose

Training Computer in WebSync, you can connect to WebSync, modify settings and transfer the settings to

your training computer.
Follow the data transfer process and the instructions for downloading the data from the WebSync

Software on your computer screen.

Connection settings in your training computer

1. Remove pairings?: Your training computer and WebSync are paired in the first synchronization, which
means that your training computer identifier is stored in the WebSync memory. Select YES or NO. If you
select YES the pairing of the training computer and computer will be removed.

2. AutoSync: Select AutoSync > Set AutoSync (automatic synchronization) > On or Off. If you select On the
synchronization will start automatically when you come close to your computer.

The AutoSync function is set Off as default.

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].

Data Transfer 27

ENGLISH

8. SETTINGS

Sport Profile Settings

There are four different sport profiles set on as default in the Polar RCX3 training computer.

To m odif y sp o r t p r ofi l e se t t ing s se l e ct MENU > Settings > Sport profiles.

Running Settings

To v iew or m o d ify spor t pr o f ile sett i n gs f or r unn i n g s e lec t MENU > Settings > Sport profiles > Running

• Training sounds: Select Off, Soft, Loud or Very loud .

• Heart rate sensor : Select On, Off or Search new.

• GPS sensor: Select On, Off or Search new.

• Stride sensor: Select On, Off or Search new.

• Stride sensor calibration: Select Calibrate > By running or Set factor . For more information on

calibration, see Calibrate the Polar s3+ Stride Sensor (page 10).

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 or if you have chosen imperial units
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, Sport shown in pre-training mode is displayed. The sport will be
visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not

shown in pre-training mode is displayed.

• 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 the new sensors must be paired with the training computer before they can be activated.

For more information on pairing a new sensor with the training computer see Using a New Accessory
(page 38).

Cycling Settings

To v iew or m o d ify spor t pr o f ile sett i n gs f or c ycl i n g s e lec t 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 sensor: Select On , Off or Search new .

• Bike 1 settings For more information, see Bike Settings.

• Speed View: Select Kilometers per hour or Minutes per kilometer . If you have chosen imperial units
select Miles per hour or Minutes per mile.

• Automatic lap is set off as default. Press OK, Set distance is displayed. Set the distance in kilometers or
in miles and confirm with OK. Automatic lap set to x.x km is displayed. After this you can select to have
the Automatic lap Off or On.

• Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be
visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not

shown in pre-training mode is displayed.

28 Settings

ENGLISH

• Training view numbering : Select On or Off. If you set the Training view numbering On , the number of the

training view appears for a few seconds when you browse the training views with UP/DOWN.

• Training view: Select 3rowsor 2rows. The training information will be displayed on three or two rows

according to your selection.

Bike Settings

To v iew or m o d ify bike set t i ngs sele c t MENU > Settings > Sport profiles > Cycling (Bike1)/Cycling2 (Bike 2)
> Bike 1 settings/Bike 2 settings

• Speed sensor: Select Off, On or Search new.

• 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, On or Search new.

• Autostart: Set Off or On. If you select On, Speed sensor for bike required, Activate speed sensor

YES/NO is displayed. Select YES and Autostart on is displayed. If you select NO, Activation canceled is

displayed.

All the 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 Using a New Accessory
(page ? ).

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

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

Settings 29

ENGLISH

Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.

Method 2

Measure the wheel manually for the most accurate result.

Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark
that point. Move your bike forward on a flat surface for one complete rotation. The tire should be
perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation. 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 v iew or m o d ify spor t pr o f ile sett i n gs f or o the r sp o r t s e lect MENU > Settings > Sport profiles > Other

sport

• Training sounds: Select Off, Soft, Loud or Very loud .

• Heart rate sensor : Select On, Off or Search new.

• GPS sensor: Select On, Off or Search new .

• Speed View: Select Kilometers per hour or Minutes per kilometer or if you have chosen imperial units
select Miles per hour or Minutes per mile

• 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, Sport shown in pre-training mode is displayed. The sport will
be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport

not shown in pre-training mode is displayed.

• 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 the new sensors must be paired with the training computer before they can be activated.

For more information on pairing a new sensor with the training computer see Using a New Accessory
(page 38).

Heart Rate Settings

To v iew an d c h ang e he a r t r a te s ett i n gs, se lec t MENU > SETTINGS > Heart rate settings > HR SETTINGS.

• ZoneOptimizer: Set On or Off.

• Heart rate view : Select Beats per minute (BPM) or Percent of maximum (% of maximum).

• 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.

• Sport zones: Set zone 1, 2, 3, 4 and 5 heart rate limits. For more information on sport zones, see Polar
Sport Zones (page 40).

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, ZoneOptimizer off is

displayed. You can start modifying the zone limits.

If you have an active endurance program, you need to remove the program in polarpersonaltrainer.com and perform
the synchronization, before you can modify the zone limits. For more information, see polarpersonaltrainer.com
Help.

30 Settings