Polar RC3 GPS Manual do Utilizador

POLARRC3 GPSUser Manual

use your training computer, the features you select and use, and battery aging. The operating time issignificantly reduced in temperatures well below

Low batterynotificationBattery statusCharge before trainingThe charge is too low for recording a training session.A new training recording cannot be s

4. SETTING UP THE TRAINING COMPUTERBasic SettingsBefore using your training computer for the first time, customize the basic settings. Enter as accura

5. TRAININGWearing the Heart Rate SensorWear the heart rate sensor to measure heart rate.1. Moisten the electrode area of thestrap.2. Attach the conne

2. Pair the heart rate sensor with the training computer(pairing is performed only once)1. Searching for new heart rate sensor is displayed. The train

4. The training computer searches the GPS satellite signals / sensor signals2. To catch the GPS satellite signals, go outdoors and away from tallbuild

*Optional sensors include Polar s3+ stride sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadencesensor W.I.N.D.Train with Polar ZoneOptimizerThe

4. The third part of the determination will start when your heart rate hasrisen above 130 beats per minute.Gradually increase your heart rate above 13

Heart rate sensor Heart rate sensorGPS function onHeart rate sensors3+ stride sensorCALORIESCaloriesTime of dayDurationZONEPOINTERZonePointerTime in Z

Heart rate sensorCS speed sensor W.I.N.D.Heart rate sensorCS cadence sensor W.I.N.D.Heart rate sensorCS cadence sensor W.I.N.D.GPS function onZONEPOIN

CONTENTS1. INTRODUCTION ... 42. THE A

Symbols on the display / ExplanationCaloriesThe expended calories so far. The cumulation of caloriesstarts when your heart rate is displayed.DistanceC

Symbols on the display / ExplanationZonePointerTarget zone indicator with a heart symbol that moves leftor right on the sport zone scale according to

View Quick MenuPress and hold LIGHT. QUICK MENU is displayed. You can change certain settings without pausing thetraining recording. For further infor

6. AFTER TRAININGTraining BenefitThe Training Benefit feature helps you better understand the effectiveness of your training. This featurerequires the

Feedback Training benefitSteady state & Basic training Excellent! You improved the endurance of yourmuscles and your aerobic fitness. This session

TRAINING FILE VIEWS INFORMATION DISPLAYEDCaloriesFat burn% of calories(visible if heart rate sensor in use)Average pace / Average speedMaximum pace /

TRAINING FILE VIEWS INFORMATION DISPLAYEDAverage heart rateMaximum heart rateAverage pace /Average speedMaximum pace /Maximum speed(visible if the GPS

1. Select MENU > DATA > Delete files > All filesand press START. Delete all files? YES/NO is displayed.2. Select YES and All files deleted is

7. POLARPERSONALTRAINER.COMAnalyze Your Training DataFor a long-term follow-up, store your training files in the polarpersonaltrainer.com web service.

8. SETTINGSSport Profile SettingsAdjust the settings for the sport profiles to suit your training needs in MENU > Settings > Sport Profiles.You

Watch Settings... 33Quick Menu...

select Miles per hour or Minutes per mile.• Automatic lap is set off as default. Press START and Set distance is displayed. Set the distance inkilomet

ETRTO Wheel size diameter (inches) Wheel size setting (mm)25-622 700 x 25C 208028-622 700 x 28 210132-622 700 x 32C 212642-622 700 x 40C 218947-622 70

Sport Zones (page 42).Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first setZoneOptimizer off is displayed

• Units: Select Metric units (kg, m) or Imperial units (lbs, ft)• Language: Select Dansk, Deutsch, English, Español, Français, Italiano, Nederlands, N

• Select GPS info to view the number of visible satellites.• Select Show zone limits if you want to see the sport zone heart rate limits.This selectio

9. POLAR FITNESS TESTThe Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness atrest. The result, Polar

When the test is over, you hear two beeps. OwnIndex is displayed with a numerical value and levelevaluation. For further information on evaluations, s

healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC.Aerobic fitness norms for males and females aged

10. NEW ACCESSORYPairing a New Sensor with the Training ComputerBefore taking a new sensor into use, it has to be introduced to the training computer.

8. To return to time mode, press and hold the BACK button.Pairing a New Cadence Sensor with the Training ComputerMake sure the cadence sensor has been

1. INTRODUCTIONCongratulations on the purchase of your Polar RC3 GPS™training computer! The training computer offersyou an all-in-one system to guide

Calibration by Running WizardBefore calibration the stride sensor needs to be paired with the training computer. For more information on pairingthe st

1. In time mode press START and select Running as your sport profile. Press START again and startrunning.2. At the starting point of a known lap dista

11. POLAR SMART COACHINGPolar Sport ZonesPolar sport zones introduce a new level of effectiveness in heart rate-based training. Training is dividedint

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In thesezones, you exercise anaerobically in interval

(page 42). The ZoneOptimizer measurement takes your personal information, including your heart ratevariability, into account and personalizes your spo

Maximum Heart RateMaximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximumphysical exertion. It is individual an

A good way of improving stride length is to undertake specific strength work, like running hills, running insoft sand, or running up steps. A six-week

Age / Years Very low Low Fair Moderate Good Very good Elite40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 5145-49 < 25 25-29 30-34 35-39 40-43 44

Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km(h:mm:ss)42.195 km(h:mm:ss)46 2300 0:27:50 0:57:30 2:08:00 4:24:0048 2400 0:26:3

Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitnessroutine. Endurance programs improve cardiovas

2. THE ALL-IN-ONE TRAINING SYSTEMTraining Computer PartsWith an integrated GPS unit, the Polar RC3 GPS training computer providesspeed and distance da

12. IMPORTANT INFORMATIONCaring for Your ProductLike any electronic device, the Polar training computer should be treated with care. The suggestions b

Keep your training computer and sensors in a cool and dry place. Do not keep them in a dampenvironment, in non-breathable material (a plastic bag or a

Polar Service Centers. In the USA the sealing ring/battery kits are also available at www.shoppolar.com.When handling a new, fully charged battery, av

storage media near RC3 GPS, because information stored on them may be erased.Minimizing Risks When TrainingTraining may include some risk. Before begi

Training computer materials: PMMA lens with hard coating in top surface, training computer body(ABS+GF)+TPU / (PC+ABS)+GF / (TPU+PC) +TPU / ABS+PC / A

Water resistance: 30 m (Suitable for bathing and swimming).The Polar H3 heart rate sensor does not measure heart rate in water.The Polar RC3 GPS train

The training computer does not find or it takeslong time to find the satellite signalsSomething in your surroundings may be blockingGPS satellite sign

Recording stopped, Battery Empty is displayed The charge is critically low. The training computerstops recording the training session and saves thetra

The speed, distance or cadence readings areirregularTemporary electromagnetic interference in yourcurrent surroundings can cause irregular readings.WL

by following local waste disposal regulations and, where possible, utilize separate collection of electronicdevices for products, and battery and accu

Polarpersonaltrainer.com is your online training diary and interactive trainingcommunity that keeps you motivated. For a deeper analysis of your train

INDEXBasic settings ... 12Batteries ... 51Battery o

Data from all compatible sensors is sent wirelessly to the training computer over the 2.4 GHz W.I.N.D.technology, proprietary to Polar. This eliminate

Fitness TestTo train right and to monitor your progress, it is important to know your current fitness level. The PolarFitness Test is an easy and quic

3. TRAINING COMPUTER BATTERYCharging Your Training ComputerThe Polar RC3 GPS training computer has an internal, rechargable battery. Use the USB cable