Polar RCX5 User Manual
POLAR
RCX5
User Manual
ENGLISH
CONTENTS
1. INTRODUCTION .................................................................................................................... 5
2. TRAINING COMPUTER PARTS................................................................................................... 6
Polar RCX5 Training Computer Parts.......................................................................................... 6
Optional Accessories ......................................................................................................... 7
3. GETTING STARTED................................................................................................................ 8
Basic Settings..................................................................................................................... 8
Button Functions and Menu Structure......................................................................................... 8
Button Functions.............................................................................................................. 8
Menu Structure ................................................................................................................ 8
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............................................................................................. 11
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
Use RCX5 in Multisport Training............................................................................................... 16
Train With Race Pace ........................................................................................................... 16
Button Functions During Training .............................................................................................. 16
Record a Lap ................................................................................................................... 17
Lock a Zone..................................................................................................................... 17
Zoom the Training View Display ........................................................................................... 17
HeartTouch .................................................................................................................... 17
Night Mode ..................................................................................................................... 18
View Quick Menu..............................................................................................................18
Pause Training ................................................................................................................. 18
Customize the Training Views.................................................................................................. 18
Reminder........................................................................................................................... 20
Pause/ Stop Training Recording ............................................................................................... 20
6. AFTER TRAINING .................................................................................................................. 22
Analyze Training Results........................................................................................................ 22
Single Sport Training Files.................................................................................................. 22
Multisport Training File...................................................................................................... 24
Week Summaries.............................................................................................................. 24
Totals Since xx.xx.xxxx ....................................................................................................... 25
Delete Files .....................................................................................................................25
Reset Week Summaries...................................................................................................... 25
Reset Trip ....................................................................................................................... 25
Reset Totals .................................................................................................................... 25
7. DATA TRANSFER .................................................................................................................. 26
Transfer Data...................................................................................................................... 26
8. SETTINGS .......................................................................................................................... 27
ENGLISH
Sport Profile Settings ............................................................................................................ 27
Running Settings.............................................................................................................. 27
Cycling Settings ............................................................................................................... 28
Swimming Settings ........................................................................................................... 29
Other Sport Settings..........................................................................................................30
Heart Rate Settings............................................................................................................... 30
User Information Settings ....................................................................................................... 31
Maximum Heart Rate (HRmax) ............................................................................................ 33
OwnIndex® ..................................................................................................................... 33
General Settings .................................................................................................................. 33
Watch Settings.................................................................................................................... 34
Connection Settings.............................................................................................................. 35
Quick menu ........................................................................................................................ 35
Time Mode ...................................................................................................................... 35
Pre-training mode ............................................................................................................. 35
Training Mode.................................................................................................................. 35
9. APPLICATIONS .................................................................................................................... 37
Polar Fitness Test................................................................................................................. 37
Before the Test................................................................................................................. 37
Performing the Test........................................................................................................... 37
After the Test................................................................................................................... 38
Polar Race Pace .................................................................................................................. 39
10.USING A NEW HEART RATE SENSOR .......................................................................................... 41
Using a New Heart Rate Sensor................................................................................................ 41
Pairing a New Heart Rate Sensor With Training Computer.......................................................... 41
11.USING A NEW ACCESSORY...................................................................................................... 42
Pairing a New Speed Sensor With Training Computer ............................................................... 42
Pairing a New Cadence Sensor With Training Computer ............................................................ 42
Pairing a New GPS Sensor With Training Computer .................................................................. 42
Pairing a New Stride Sensor With Training Computer................................................................ 43
12.BACKGROUND INFORMATION ................................................................................................... 44
Polar Sport Zones ................................................................................................................ 44
Heart Rate Variability............................................................................................................ 45
Polar ZoneOptimizer ............................................................................................................. 45
Maximum Heart Rate............................................................................................................. 47
Running Cadence and Stride Length .......................................................................................... 47
Polar Running Index.............................................................................................................. 48
Polar Training Load Feature .................................................................................................... 50
Polar Endurance Training Program for Running and Cycling.............................................................. 51
Polar Training Articles........................................................................................................... 51
13.IMPORTANT INFORMATION...................................................................................................... 52
Caring for Your Product ......................................................................................................... 52
Service ........................................................................................................................... 52
Changing Batteries ............................................................................................................... 52
Change Batteries Yourself................................................................................................... 53
Power Save Mode ................................................................................................................ 54
Battery Lifetime in RCX5 ........................................................................................................ 54
Precautions........................................................................................................................ 55
Interference During Training ............................................................................................... 55
Minimizing Risks When Training .......................................................................................... 55
Technical Specifications........................................................................................................ 56
Frequently Asked Questions..................................................................................................... 58
Limited International Polar Guarantee ........................................................................................ 59
Disclaimer ......................................................................................................................... 60
ENGLISH
INDEX ............................................................................................................................... 62
ENGLISH
1. INTRODUCTION
Congratulations on your purchase of a new Polar RCX5™training computer! It is a complete training
system for multisport and endurance athletes, and supports your training from planning through training to
analyzing.
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
[http://www.polar.com/support]. For video tutorials, go to http://www.polar.com/en/support/video_tutorials.
• 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 RCX5 training computer has four default Sport profiles for you to choose from. You can also create
your own sport profiles in WebSync software and download them onto your training computer using
DataLink data transfer unit. It is easy to switch sport profiles during training, no need to stop, do it
on-the-fly.
• Cumulative training load graph is available in polarpersonaltrainer.com. Transfer training results from your
training computer to polarpersonaltrainer.com and follow your training load and recovery in the training
diary. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid
over- or under training, and adjust training intensity and duration according to your daily and weekly
targets.
• Polar WearLink®+ Hybrid / Polar H2 heart rate sensor also works in water activities.
• Race Pace feature helps you to keep a steady pace, and achieve your target time for a set distance.
Introduction 5
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2. TRAINING COMPUTER PARTS
Polar RCX5 Training Computer Parts
Polar RCX5 training computer provides you with data you need to enhance your
training performance, and also saves the data for later analysis.
Comfortable Polar WearLink®+ Hybrid / Polar H2 heart rate sensor sends
ECG-accurate heart rate signal to the training computer over the 2.4 GHz W.I.N.D. and
the GymLink (in water activities) technology, both proprietary to Polar. The heart rate
sensor consists of a connector and a strap.
Transfer data between the training computer and the polarpersonaltrainer.com
[http://www.polarpersonaltrainer.com] 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.
Heart rate sensors with Polar specific GymLink technology, e.g. Polar H1 and H2, can be used with compatible gym
equipment.
With polarpersonaltrainer.com [http://www.polarpersonaltrainer.com] web
service you can:
• create and download the Polar Endurance training programs onto to
your training computer and utilize them in your training.
• store your training files for a long-term follow-up.
• analyze and follow your progress in the training diary.
• analyze training intensity and needed recovery time using the training
load feature.
• challenge your friends to a virtual sports competition and interact with
other sports enthusiasts.
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.
With Polar WebSync 2.4 Software (or newer), you can:
• fine-tune your training computer settings
• personalize your RCX5 training computer display for example with your
own logo
• modify training views
• set a reminder that reminds you to drink, eat or take other important
actions during training
• set the Power Save mode on/off
The WebSync software can be downloaded at www.polarpersonaltrainer.com.
6 Training Computer Parts
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Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and
services to better meet your needs.
Optional Accessories
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 RCX5, which
records and displays the data for later analysis.
Optional Polar CS cadence sensor W.I.N.D. wirelessly measures cycling
cadence, i.e. your real-time and average pedaling rate as revolutions per minute.
Optional Polar CS speed sensor W.I.N.D. wirelessly measures cycling distance
and your real-time, average and maximum speeds.
Data from all compatible sensors is sent wirelessly to the training computer over the 2.4GHz W.I.N.D.
technology, proprietary to Polar. This eliminates interference during training. During swimming the data is
sent from the Polar WearLink®+ Hybrid / Polar H2 heart rate sensor to the training computer over the
GymLink technology, proprietary to Polar.
Training Computer Parts 7
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3. GETTING STARTED
Basic Settings
Before using your training computer for the first time, customize the basic settings. Enter as accurate data
as possible to ensure correct feedback based on your performance.
Activate your training computer, by pressing OK. Select language is displayed. You can select from
Deutsch, English, Español, Français, Italiano, 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.
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
• Illuminate the
display
• With a long
press you can
enter QUICK
MENU to edit
different
settings in
different
modes. For
more
information, see
Quick menu
(page 35).
• Pause training
recording by
pressing BACK
once
• Stop training
recording by
pressing BACK
twice
• Exit the menu
• Return to
previous level
• Leave settings
unchanged
• Cancel
selections
• With a long
press, return to
time mode from
any mode
• Confirm
selections
• Start a training
session
• Take a lap
• With a long
press, lock your
heart rate to the
current sport
zone in Training
mode when
training without
preset target
zones
• Move through
selection lists
• Adjust a
selected value
• Change the
watch face with
long press
• With a long
press, zoom the
upmost row
information in
Training mode
• Move through
selection lists
• Adjust a
selected value
• Switch between
Time 1 and
Time 2 with a
long press in
time mode
• With a long
press, zoom
lowest row
information in
Training mode
Menu Structure
8 Getting Started
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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 51)
Data
Follow up on your training data. For more information, see After Training (page 22).
Settings
Personalize your training computer and select the necessary features for each of the sport profiles to suit
your training. For more information, see Settings (page 27).
Applications
• Fitness Test
To train right and to monitor your progress, it is important to know your current fitness level. The Polar
Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity. The
test is performed at rest. The test result is a value called OwnIndex. OwnIndex is comparable to maximal
oxygen uptake (VO2
), which is a commonly used aerobic capacity measure. For more information, see
max
Polar Fitness Test (page 37).
• Race Pace
You can define a target time for a set distance, for example, to run 10 kilometers in 45 minutes. During
training recording this target pace/speed is compared with training information. For more information, see
Polar Race Pace (page 39).
Connect
For a long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you
can view information of your training data and get a better understanding of your training. Polar DataLink
data transfer unit and WebSync software make it easy to transfer training files to the web service. For
more information, see Data Transfer (page 26)
Getting Started 9
ENGLISH
4. PREPARE FOR TRAINING
Plan Your Training
You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased
training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the
DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help.
Sport Profiles
The default sport profiles in the training computer are: Running, Cycling, Swimming and Other sport. To
set up the optional* sensors for each sport profile go to MENU > Settings > Sport profiles.
1. To start training press OK.
2. Select the sport profile with UP/DOWN and press OK to start the training session recording.
If you want to modify the sport profile settings without stopping the recording, press BACK once to enter
pre-training mode and then press and hold LIGHT to enter QUICK MENU. For more information, see Quick
menu (page 35).
*Optional sensors include the Polar s3+ stride sensor, Polar G5 GPS sensor / Polar G3 GPS sensor
W.I.N.D., Polar CS speed sensor W.I.N.D. and Polar CS cadence sensor W.I.N.D.
Create New Sport Profiles
You can create new sport profiles in WebSync software, and download them to your training computer. For
more information on creating new sport profiles, see WebSync Help.
Polar Endurance Training Program
Polar Endurance training programs for running and cycling are available for you to create and download in
polarpersonaltrainer.com.
You will get a personalized training program for your fitness level. The fitness level will either be
calculated from your previous training history in polarpersonaltrainer.com or you will be asked to fill in a
short questionnaire which will help to define your current fitness level.
Endurance training program guides you to train in the correct and effective way, and it defines the training
volume, training intensity and training schedule for optimal fitness improvement. Each training session
will consist of warm-up, work and cool down phases.
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 45)
For more information on Endurance programs, see polarpersonaltrainer.com Help.
Calibrate the Polar s3+ Stride Sensor
Calibration of the stride sensor improves the accuracy of speed, pace and distance measurements. It is
recommended that you calibrate the stride sensor before using it for the first time, if there are significant
changes in your running style, or if the position of the stride sensor on the shoe is dramatically changed
(e.g. if you have new shoes or if you switch the sensor from your right shoe to your left one). You can
calibrate the stride sensor by running a known accurate distance, or by setting the calibration factor
manually. The calibration should be done at the speed you normally run. If you run at different speeds,
the calibration should be done at your average speed.
s3+stride sensor calibration is sport specific. You can use different calibration factor for different styles of
10 Prepare for Training
ENGLISH
running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibrate
the stride sensor for that sport also.
If you select Running as your sport profile and do walking activities, there is no need to calibrate the s3+ stride
sensor.
Calibration by Running Wizard
Before you can calibrate the stride sensor it needs to be paired with the training computer. For more
information on pairing the stride sensor and training computer, see Using a New Accessory (page 42).
Make sure the stride sensor function in the training computer is on. Select Settings > Sport profiles >
Running> Stride sensor > On.
To calibrate a certain distance with a step-by-step guidance, select
1. Settings > Sport profiles > Running > Stride sensor calibration > By running.
2. Adjust the distance, how far you wish to run, to calibrate the stride sensor and press the OK to confirm.
Stand still until stride sensor is found is displayed.
3. Press OK and run ... km/mi is displayed.
4. Press the OK and start the run by making the first step with the sensor foot onto the starting line and run
the preset distance at a steady pace.
5. Press OK after xxx km/mi is displayed.
6. Stop exactly on the finish line of the preset distance. Press OK.
7. When the calibration succeeds, Calibrated to x.xxx is displayed. The new calibration factor is used.
8. If the calibration fails, Calibration failed is displayed. If you cancel the calibration by pressing the STOP
button, Calibration canceled is displayed.
9. After calibration, Continue recording? is displayed. If you wish to continue session, select Yes.
Otherwise, select No.
Set Calibration Factor Manually
The calibration factor is calculated as a ratio of the actual distance to the uncalibrated distance. Example:
you run 1200m, and the training computer shows a distance of 1180m, the calibration factor is 1.000.
Calculate the new calibration factor as follows: 1.000*1200/1180 = 1.017. The measuring range for the
factor is 0.500-1.500.
To calibrate the stride sensor manually before training, select
1. Settings > Sport profiles > Running> Stride sensor > Set factor
2. Adjust the factor.
The calibration factor can also be set during training, when the stride sensor is in use. Press and hold
LIGHT to go to Quick menu > Calibrate stride sensor > Set factor .
*Optional s3+ stride sensor required.
Calibrate Sensor by Running a Known Distance (on-the-fly calibration)
You can calibrate the sensor at any phase of your training with lap distance correction, provided you are
not training with distance-based targets. Just run a known distance, preferably more than 1000 meters.
Make sure the stride sensor function in the training computer is on. In Time mode press UP and select
Settings > Sport profiles > Running> Stride sensor > On.
1. In time mode press OK once. Browse the sport profiles with UP/DOWN and select Running by pressing
OK. Start running.
2. When you are at a starting point of a known lap distance, press OK. When you have run the whole lap
distance, press OK.
3. Then calibrate the sensor: Press and hold LIGHT to go to Quick menu > Calibrate stride sensor.
Prepare for Training 11
ENGLISH
4. Fix the displayed lap distance with the distance you just ran, and press OK. Calibrated to x.xxx is
displayed. The sensor is now calibrated and ready for action.
Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered.
1. In time mode press OK once. Browse the sport profiles with UP/DOWN and select Running by pressing
OK. Start running.
2. Press and hold LIGHT to go to Quick menu > Calibrate stride sensor.
3. Fix the displayed distance with the distance you just ran, and press OK. Calibrated to x.xxx is displayed.
The sensor is now calibrated and ready for action.
During training, there is also the possibility to set the calibration factor manually.
*Optional s3+ stride sensor required.
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.
ENGLISH
See detailed washing instructions in Important Information (page 52).
For video tutorials, go to http://www.polar.com/en/support/video_tutorials.
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 42). For sport profile settings see Sport Profile Settings (page 27). To use Polar
ZoneOptimizer feature for your training session, see Train With Polar ZoneOptimizer (page 14).
1. Start your training session by pressing OK.
Training computer goes into pre-training mode and starts searching
for the sensor signals (providing you have set the sensors on in sport
profile settings).
If a sensor signal is not found, the display will show a triangle with an
exclamation mark. The check mark indicates that the sensor signal is
found.
2. Select the sport for the training session by browsing with UP/DOWN
buttons.
The sport profile shown first on the list is the sport previously used in a
training session.
To change sport profile settings or heart rate settings before the
training recording is started (in pre-training mode), press and hold
LIGHT to enter QUICK MENU. For more information, see Quick menu
(page 35).
Training 13
ENGLISH
3. When you are ready to start the training session, press OK. Recording
started is displayed and you can start training.
4. During training recording you can change the training view by
browsing with UP/DOWN. To change settings without stopping the
training recording, press and hold LIGHT to enter QUICK MENU. For
more information, see Quick menu (page 35).
*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.
Change sport during training session
If your training session includes different types of sports, you can change the sport without stopping the
training recording.
1. Press BACK once, Recording paused is displayed.
2. Change the sport by scrolling with UP/DOWN buttons and select the desired sport. Press OK to continue
the training recording.
You can view four lines of training information simultaneously. Press UP/DOWN to view the different
displays.
For more information on modifying training views, see Sport Profile Settings (page 27).
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 ???.
To use the ZoneOptimizer function in your training, set in on by selecting 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 set the ZoneOptimizer function on, select 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
, the training computer will give you special limits.
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 be able to download the program you need an account in the polarpersonaltrainer.com, the DataLink
data transfer unit and WebSync software. For more information, see polarpersonaltrainer.com Help.
Once you have downloaded the program onto to your training computer, go to MENU > PROGRAM and press
OK. You can browse through the planned training sessions with UP/DOWN buttons and select the training
session you want to do (for example Thu 26.8.Long run 20km). To start training press OK.
Use RCX5 in Multisport Training
Before commencing a multisport training session, make sure that you have set the sport profile settings for
each of the sports that you are going to use for the training session. For more information, see Sport
Profile Settings (page 27).
During a mulstisport training session it is easy to change sports without stopping the training recording.
During training recording press BACK once, and select another sport by browsing with UP/DOWN button
and confirm your selection by pressing OK. Then continue with your training session.
Train With Race Pace
To set Race pace on for the training session go to MENU > APPLICATIONS > Running > Set race pace xx:xx:xx
MIN/KM or MIN/MI. First set the distance and then the time in hours, minutes and seconds. Race pace set
to xx:xx MIN/KM is displayed.
When starting the training session with Race pace go to MENU > APPLICATIONS > Running > Start session
with race pace. Race pace set to xx:xx MIN/KM is displayed. You can now start your training session.
Race pace during training
Running man: Indicates if you are ahead or behind the target pace. The icon will
change according to the sport profile (running, cycling or other sport)
-0:35 : Time ahead (-) / behind (+)
5:05min/km: pace needed to achieve the target.
20:9 km: Distance left to reach the target.
Current speed
Current heart rate
Button Functions During Training
16 Training
ENGLISH
Record a Lap
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
Lock a Zone
When training without preset target zones, you can lock your heart rate to the current sport zone. This way,
if you did not preset target zones before starting the training, you can do it on-the-go during a session.
To lock/unlock the zone, press and hold OK.
During a training session that is part of a Polar Endurance training program: Press and hold OK and select
Lock zone/Unlock zone from the Lap menu.
If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate,
and matches sport zone 3, you can press and hold OK to lock your heart rate into this zone. Sport zone3
Locked 70%-79% is displayed. An alarm sounds if you are below or above the sport zone (if the target zone
alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is
displayed.
Zoom the Training View Display
Each training view can have four rows of information shown during training. It is possible to zoom the
upper row or bottom row information.
1. To zoom the upper row information during training press and hold UP. To cancel the upper row zoom,
press and hold UP.
If you zoom the upper row or bottom row, the display will show three rows of information.
2. To zoom the bottom row information during training, press and hold DOWN. To cancel the bottom row
zoom, press and hold DOWN.
If you zoom both upper row and bottom row, the display will show two rows of information.
HeartTouch
HeartTouch function makes it easy for you to view certain information during training by bringing the
training computer near the heart rate sensor. You can select the function to
• activate backlight.
• change training view.
• show limits.
• show time of day.
• take a lap.
Please note that HeartTouch function only works with Polar WearLink®+ Hybrid / Polar H2 heart rate sensor.
Training 17
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For more information, on the HeartTouch settings see Sport Profile Settings (page 27).
Night Mode
There is a night mode function in RCX5 training computer. Press the LIGHT button once during
pre-training mode, training recording mode or pause mode. The backlight will be activated every time you
press any of the buttons, or use the HeartTouch function during training recording.
The display will also light up if a message, for example, Check heart rate transmitter , is displayed.
Night mode will be switched off when you finish the training recording.
View Quick Menu
Press and hold LIGHT. QUICK MENU is displayed. You can change certain settings without pausing the
training recording. For further information, see Quick menu (page 35).
Pause Training
Pause training recording by pressing BACK, Recording paused is displayed.
In pause mode you can:
• Continue: Continue training recording by pressing OK.
• Stop training recording by pressing BACK.
Customize the Training Views
Customize the training views to show the information you want to see during training, either by using the
training computer or the WebSync software. Polar Endurance training programs downloaded from the
polarpersonaltrainer.com web service have their own training views that cannot be modified.
In time mode press UP, select Settings > SPORT PROFILES > Sport (Running, Cycling, Swimming, Other
sport) > Set training views.
You can also customize the training views in pre-training mode by long pressing the LIGHT button . You
enter QUICK MENU, select Running settings (current sport settings) > Set training views.
There are six different training views which you can customize for each of the sport profiles.
• Select the display you want to change by pressing UP or DOWN, and press OK.
• Select the training view Off, On or Modify.
• Select the information for the blinking upper row with UP or DOWN, and press OK. The information
available depends on the features that are activated. Repeat the same to change rest of the rows.
To return the default settings of the display, press and hold LIGHT when the rows are blinking. For further
information on changing the training views, see Sport Profile Settings (page 27) .
Information on the display Symbol Explanation
Time of day
Countd. timer
Stopwatch Total duration of the
Time of day
Countdown timer
training session so far
Lap time
Average heart rate Average heart rate of the
Time used for the lap.
training session so far.
18 Training
Information on the display Symbol Explanation
ENGLISH
Calories
Calories/ hour
Heart rate
Zone pointer (Polar sport zones) Target zone indicator with
Expended calories
Expended calories per hour
Current heart rate
a heart symbol that moves
left or right on the sport
zone scale according to
your heart rate. For further
information on setting a
sport zone, see Sport
Profile Settings
(page 27).
Information on the display (Polar s3+ stride
Symbol Explanation
sensor required)
Cadence Running cadence (pair of
steps per minute)
Avg Cadence The average running
cadence so far (pair of
steps per minute)
Speed
Distance
Lap distance Lap number and lap
Current speed/pace
Distance covered so far
distance
Average speed
Max speed Maximum speed/pace so
Average speed/pace so far
far
Trip
Information on the display (Polar G5 GPS
Symbol Explanation
Trip distance
sensor / Polar G3 GPS sensor W.I.N.D. required)
Speed Current speed/pace. The
amount of bars above
the letter G indicates the
GPS signal strength.
Distance
Lap distance
Distance covered so far
Lap distance
Average speed Average speed/pace so
far
Training 19
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