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Table of contents
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Polar RCX5 User Manual

POLAR
RCX5
User Manual

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
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
INDEX . ....... ....... ....... ....... ....... ....... ....... ....... ...................... . ....... ....... ....... ....... ....... ....... ..... 62

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

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 be tween th e tra ining co mpute r and th e pol arper sonal train er.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
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/PolarH2heartratesensortothetrainingcomputeroverthe GymLink technology, proprietary to Polar.
Training Computer Parts 7

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
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

4. PREPARE FOR TRAINING

Plan Your Training

You c an util ize the read y-made Polar E nduranc e Progr am for running or c ycling, or c reate 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 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. , P o lar CS spee d se n sor W.I. N .D. and Pol a r C S c a den c e s enso r W.I . N.D .
Create New Sport Profiles
You c an crea te new sport profil es in Web Sync so ftware, and downloa d them to your trai ning co mputer. Fo r 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 w ill get a pe rsonali zed tra ining p rogram for you r fitne ss leve l. The fitness leve l 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
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 c a l i b r ate a c e r tain d i s t a n c e with a step-by- s t e p guidance, s e lect
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 c a l i b r ate t h e s tride s e n s o r manua l l y b efore t r a i n i n g, s e l e c t
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 c an cali brate t he sens or at any ph ase o f your trainin g with lap dis tance c orrecti on, pro vided y ou 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
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.
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
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 c an view four line s of tr aining informa tion si multane ously. Pre ss 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 u s e the Z o n e O p t imizer f u n c t ion i n y o ur t r a i n i n g , set i n on b y 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 s e t the Z o n e O p t imizer f u n c t ion o n , s elect 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.
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
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 able t o download t h e progr a m y o u n e e d a n a c c o u n t in t h e polarperso n a l t r a i n e r. c o m , t h e D a taLink 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.

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.Thencontinuewithyourtrainingsession.

Train With Race Pace

To s e t Race p a c e on f o r the t r a i n i ng s e s s i o n go t o MENU > APPLICATIONS > Running > Set race pace xx:xx:xx
MIN/KM or MIN/MI.Firstsetthedistanceandthenthetimeinhours,minutesandseconds.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:Indicatesifyouareaheadorbehindthetargetpace.Theiconwill
change according to the sport profile (running, cycling or other sport)
-0:35 :Timeahead(-)/behind(+)
5:05min/km:paceneededtoachievethetarget. 20:9 km:Distancelefttoreachthetarget.
Current speed Current heart rate

Button Functions During Training

16 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

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 l o c k / u nlock t h e zone, p r e s s and h o l d 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/PolarH2heartratesensor.
Training 17
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 ,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 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,selectSettings > SPORT PROFILES >Sport(Running,Cycling,Swimming,Other sport) > Set training views .
You c an also cust omize t he trai ning vi ews in pre-tra ining m ode by long pressing the LIGHT button . You enter QUICK MENU,selectRunning 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 r e t u r n the d e f a ult s e t t i n g s of t h e display, p r e s s and h o l d 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 du ratio n of the
Time of day
Countdown timer
training session so far
Lap time
Average heart rate Average heart rate of the
Time use d for th e lap.
training session so far.
18 Training
Information on the display Symbol Explanation
Calories
Calories/ hour
Heart rate
Zone pointer (Polar sport zones) Target z one i ndica tor w ith
Expended calories
Expended calories per hour
Current heart rate
aheartsymbolthatmoves
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 dis tance
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
Information on the display (Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. required)
Max speed Maximum speed/pace so
Symbol Explanation
far
Trip
Information on the display (Polar CS speed sensor W.I.N.D. required)
Speed Speed you are currently
Symbol Explanation
Trip dis tance
cycling at
Distance
Lap distance* Lap number and lap
Distance cycled
distance
Avg speed The average speed so
far.
Max speed The maximum speed so
far.
Information on the display (Polar CS cadence sensor W.I.N.D. required)
Cadence Measures the speed at
Symbol Explanation
which you turn the
cranks of your bicycle
(i.e. cadence), in
revolutions per minute
(rpm).
Avg Cadence
The average cadence.

Reminder

Trainin g r e m inder r e m i n d s you t o drink, e a t or t a k e other i m portant a c t i o ns d u r i n g training .
Reminder is based on energy consumption (kcal), distance (km) or time. Reminder alarms when certain calories, distance or time has been reached during training. When reminder alarms, reminder counter is reset. This means reminder alarms regularly (for example if reminder is set for 300 kcal, reminder alarms when 300kcal, 600kcal, 900kcal... are consumed). To exit the reminder message on the display, press any button except LIGHT.
You c an crea te the reminde r text in WebSyn c softw are and down load it to t he trai ning co mputer with DataLink data transfer unit. The text is shown when the reminder alarms. The reminder can only be set in the software but it can be switched off in the monitor.

Pause/ Stop Training Recording

1. To pause training recording, press BACK once. To change the sport, browse the sport profiles with
UP/DOWN buttons and select the sport you want to use next. To continue training recording press OK.
2. To stop recording completely, press BACK twice.
20 Training
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 52).
Training 21

6. AFTER TRAINING

Analyze Training Results

To v i e w basic d a t a on y o u r perfo r m a n c e , see MENU > Data > Training files on your training computer. For deeper analysis, transfer the data to polarpersonaltrainer.com with DataLink data transfer unit and WebSync software. The web service offers various options to analyze the data with.

Single Sport Training Files

To v i e w trainin g f i l es o n d i fferent s p o r t s go t o MENU > Data > Training filesand browse with UP/DOWN buttons to select the file you want to review and press OK.
Running
Start time
Duration
Distance
Running
Target d i stance
Target p a ce
Difference+
Visible if Race pace feature in use
Running
Avg h eart ra te
Max heart rate
Min. heart rate
Visible if HR data available
Running
Calories
Fat burn % of calories
Visible if heart rate data available
Running
22 After Training
Avera ge pace
Maximum pace
Cycling
Avera ge spee d
Maximum speed
Visible only if speed data from GPS, stride sensor, or bike speed sensor available.
Running
Avera ge cade nce
Maximum cadence
Visible if stride sensor or bike cadence sensor data available.
Running
Avera ge stri de leng th
RunningIndex
Visible if stride sensor data available. If GPS sensor in use, running index is shown, but stride length is
not shown.
Cycling
Bike in use
Riding duration
Visible if training file is cycling sport.
Running
Sport zones
Time o n each z o n e
Visible if heart rate data available.
Zone limits
Visible if daily ZoneOptimizer used and heart rate data available.
Laps
Best lap
Avera ge lap
Visible if laps feature is set on.
After Training 23
Automatic laps
Best lap
Avera ge lap
Visible if automatic lap feature is set on.

Multisport Training File

To v i e w a m u l t i s p o rt t r a i n i n g file g o to MENU > Data > Training filesand browse with UP/DOWN buttons to select the file you want to review and press OK.
MULTISPORT Summary gives you the general
information on the whole training session.
Duration
Distance
Press DOWN to view the separate sport files of the multisport training session.
Running
Duration
Distance
Press OK to view the details of the running part of the training session.
Running
Duration
Press OK to view the details of the running part of the training session.
Cycling
Duration
Distance
Press OK to view the details of the cycling part of the training session.
Swimming
Start time
Duration
Press OK to view the details of the other sport part of the training session.

Week Summaries

To v i e w week s u m m a ries o f the t r a i n i n g files g o to MENU > Data > Week summaries > Summary and press
24 After Training
OK.
SUMMARY
This week
The dates on which the data was collected
Duration
Duration
Distance
Calories
Sessions
Sport zones 1, 2, 3, 4 and 5
Time p e r zone

Totals Since xx.xx.xxxx

To v i e w totals o f the t r a i ning f i l e s go t o MENU > Data > Totals since and press OK.
Duration
Distance
Calories
Sessions
Sport zones 1, 2, 3, 4 and 5
Time p e r zone

Delete Files

To d e l e t e a t r a i n i ng f i l e , select MENU > DATA > Delete files > Training file and press OK.Browsethefiles with UP/DOWN buttons and select the file you want to delete. Press OKDelete file? YES/NO is displayed. If you select YES, File deletedis displayed. After thatRemove file from totals? is displayed. If you select YES , File deleted from totals is displayed. If you select NO,thetrainingcomputerreturnstothetrainingfile menu.
To d e l e t e all f i l e s s e l e c t , MENU > DATA > Delete files > All filesand press OK. Delete all files? YES/NO is displayed. Select YES and All files deleted is displayed. If you select NO training computer returns to the training all files menu.

Reset Week Summaries

To r e s e t weeks s u m maries s e l e c t MENU > DATA > Reset week summaries?.SelectYes and Week summaries
reset is displayed or No and the training computer returns to Data menu.

Reset Trip

To r e s e t trip s e l e ct MENU > DATA > Reset trip?.SelectYes and Trip reset is displayed or Noand the training computer returns to Data menu.

Reset Totals

To r e s e t totals s e l e ct MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the training computer returns to Data menu.
After Training 25

7. DATA TRANSFER

Transfer Data

For long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you can view detailed information of your training data and get a better understanding of your training. With Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the polarpersonaltrainer.com web service.
How to set your PC for data transmission
1. Register at polarpersonaltrainer.com
2. Download and install the Polar WebSync software on your computer at polarpersonaltrainer.com.
3. Plug your DataLink data transfer unit into the USB port of the computer and activate your training
computer by selecting Menu/ Connect/ Start synchronizing .
Remove the heart rate sensor strap from your chest before data transfer.
4. Follow the data transfer process and the instructions for downloading the data, from the WebSync
Software on your computer screen.
For further instructions on data transfer, see polarpersonaltrainer.com "Help".
To t r a n s f er d a t a i n t h e f u ture, f o l l o w the p o i n ts 3 a n d 4 a s instruct e d a b ove.
The synchronization can be set to automatic. For more information, see Connection Settings (page 35)
26 Data Transfer

8. SETTINGS

All the settings can be modified in Polar WebSync software and transferred onto your training computer with DataLink data transfer unit. For more information, see WebSync Help.

Sport Profile Settings

There are four different sport profiles set on as default in the Polar RCX5 training computer.
To m o d i f y sport p r o f ile s e t t i n g s select SETTINGS > Sport profiles.
You can cr eate new sport profiles and mo dify t he settings with Polar WebSync sof tware and transfer th em ont o your training computer with DataLink data transfer unit. For more information, see WebSync Help.

Running Settings

To v i e w or m o d i f y sport p r ofile s e t t i n g s f o r r u nning s e l e c t SETTINGS > Sport profiles > Running
• Training sounds > Select training sounds > Off, Soft, Loud or Very loud
• Heart rate transmitter > On, Off or Search new
• GPS sensor > On, Off or Search new
• Stride sensor > On, Off or Search new
• Stride sensor calibration > Calibrate > By running or Set factor
Stride sensor calibration is visible only if stride sensor has been set On previously.
• Speed View > Select speed view > Kilometers per hour or Minutes per kilometer or if you have chosen imperial units select Miles per hour or Minutes per mile
• HeartTouch > Off, Activate back light, Change training view , Show limits, Show time of day or Take lap
• Automatic lap > On or Off. If you set the automatic lap On, Set automatic lap distance is displayed. Set the distance in kilometers or miles.
• Set reminder > On or Off
Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help.
• Set training views Select, for example, Training view 1 (there are six separate training views) and set the training view Off, On, or Modify. Each training view can be modified to suit your training purposes.
Set training views Select Training view 1 Modify >
OK
Training view numbering Set view numbering > Off or On Training view numbering On/Off
Restore default views Press OK > Restore default
views YES/NO? is displayed.
The first row starts blinking. Select the desired information with UP/DOWN and confirm with OK.Repeatuntilallthefour rows are modified.
Repeat this until all six training views are set Off, On or you have modified them.
is displayed.
Select YES/NO with UP/DOWN.If you select YesDefault views
restored is displayed.
• Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be
Settings 27
visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not
shown in pre-training mode is displayed.
This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden.
Also if you participate in a multisport event, it is recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
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 42).

Cycling Settings

To v i e w or m o d i f y sport p r ofile s e t t i n g s f o r c y cling s e l e c t SETTINGS > Sport profiles > Cycling (Bike1) /
Cycling2 (Bike 2)
• Training sounds > Select training sounds > Off, Soft, Loud or Very loud
• Heart rate transmitter > On, Off or Search new
• GPS sensor > On , Off or Search new
• Bike 1 settings For more information, see Bike Settings.
• Speed View> Select speed view > Kilometers per hour or Minutes per kilometer If you have chosen imperial units select Miles per hour or Minutes per mile
• HeartTouch > Off, Activate back light, Change training view , Show limits, Show time of day or Take lap
• 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.
• Set reminder > On or Off
Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help.
• Set training views For more information, on training views, see Set training views
• Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not
shown in pre-training mode is displayed.
This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden.
Also if you participate in a multisport event, it is recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
Bike Settings
To v i e w or m o d i f y bike s e t tings s e l e c t SETTINGS > Sport profiles > Cycling > Bike 1 settings > BIKE 1
• Speed sensor > Off, On or Search new
• Wheel size > Set wheel sizeto xxxx mm. For more information, on measuring the wheel size, see Measuring Wheel Size.
• Cadence sensor > Off, On or Search new
• Autostart > Set autostart 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.
28 Settings
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
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.

Swimming Settings

To v i e w or m o d i f y sport p r ofile s e t t i n g s f o r s w imming s e l e c t SETTINGS > Sport profiles > Swimming
• Training sounds > Select training sounds > Off, Soft, Loud or Very loud
• Heart rate transmitter > On, Off or Search new
• HeartTouch > Off, Activate back light, Change training view , Show limits, Show time of day or Take lap
Settings 29
• Set reminder > On or Off
Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help.
• Set training views For more information, see Set training views
• Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not
shown in pre-training mode is displayed.
This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden.
Also if you participate in a multisport event, it is recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
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 42).

Other Sport Settings

To v i e w or m o d i f y sport p r ofile s e t t i n g s f o r o t her s p o r t select SETTINGS > Sport profiles > Other sport
• Training sounds > Off, Soft, Loud or Very loud
• Heart rate transmitter > On, Off or Search new
• GPS sensorOn , 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
• HeartTouch > Off, Activate back light, Change training view , Show limits, Show time of day or Take lap
• Automatic lapOn or Off. If you set the automatic lap On, Set automatic lap distance is displayed. Set the distance in kilometers or miles.
• Set reminder > On or Off
Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help.
• Set training views For more information, see Set training views
• Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not
shown in pre-training mode is displayed.
This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden.
Also if you participate in a multisport event, it is recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
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 42).

Heart Rate Settings

To v i e w and c h a n g e heart r a t e sett i n g s , select MENU > SETTINGS > Heart rate settings > HR SETTINGS.
30 Settings
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