Polar RCX5 Manual do Utilizador

POLARRCX5User Manual

4. PREPARE FOR TRAININGPlan Your TrainingYou can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phasedtrain

running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibratethe stride sensor for that sport also.If you s

4. Fix the displayed lap distance with the distance you just ran, and press OK. Calibrated to x.xxx isdisplayed. The sensor is now calibrated and read

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

3. When you are ready to start the training session, press OK. Recordingstarted is displayed and you can start training.4. During training recording y

1. To start the training session with ZoneOptimizer press OK.The display will show the sport used in the previous training sessionand the count down t

5. After the determination is finished, the training computer displays oneof the following:• Default sport zones (heart rate zones) in use. The determ

Record a LapPress OK to record a lap. The display will show:Lap numberAverage heart rate of the lapLap timeIf a speed sensor is activated, the followi

For more information, on the HeartTouch settings see Sport Profile Settings (page 27).Night ModeThere is a night mode function in RCX5 training comput

Information on the display Symbol ExplanationCaloriesExpended caloriesCalories/ hourExpended calories per hourHeart rateCurrent heart rateZone pointer

CONTENTS1. INTRODUCTION ... 52. TRAIN

Information on the display (Polar G5 GPSsensor / Polar G3 GPS sensor W.I.N.D. required)Symbol ExplanationMax speed Maximum speed/pace sofarTripTrip di

Care for your heart rate sensor after training. Detach the connector from the strap and rinse the strap underrunning water after every use. For comple

6. AFTER TRAININGAnalyze Training ResultsTo view basic data on your performance, see MENU > Data > Training files on your training computer. For

CyclingAverage speedMaximum speedVisible only if speed data from GPS, stride sensor, or bike speedsensor available.RunningAverage cadenceMaximum caden

Automatic lapsBest lapAverage lapVisible if automatic lap feature is set on.Multisport Training FileTo view a multisport training file go to MENU >

OK.SUMMARYThis weekThe dates on which the data was collectedDurationDurationDistanceCaloriesSessionsSport zones 1, 2, 3, 4 and 5Time per zoneTotals Si

7. DATA TRANSFERTransfer DataFor long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you canview detaile

8. SETTINGSAll the settings can be modified in Polar WebSync software and transferred onto your training computerwith DataLink data transfer unit. For

visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport notshown in pre-training mode is displayed.This o

For more information on pairing a new sensor to the training computer see Using a New Accessory(page ? ).Measuring Wheel SizeSelect MENU > SETTINGS

Sport Profile Settings ... 27Running Settings

• Set reminder > On or OffReminder is visible only if it has been set with a PC. For more information on setting the reminder, seepolarpersonaltrai

The display reads: Browse the selection withUP/DOWN and select the valueto be modified.To confirm the value, press OKZoneOptimizer Set ZoneOptimizer O

The display reads: Browse the selection withUP/DOWN and select the valueto be modified.To confirm the value, press OKActivity level Set Low (0-1 h/wk)

The display reads: Browse the selection withUP/DOWN and select the valueto be modified.To confirm the value, press OKOwnIndex (VO2max) Set your OwnInd

WearLink+Hybrid /H2 heartrate sensorSpeed Cadence S3+ GPS Recording Rate1s 2s 5s 15s 60sOnOff On Off Off58h13min104h38min217h30min599h39min2151h34minO

• Set date, Date format and Date separator• Select week' starting day Monday, Saturday or Sunday• Select watch face Time only , Time and logoTime

The option is only available when s3+ stride sensor is in use.• Select Training sounds and set training sounds Off, Soft, Loud or Very loud• Select Se

9. APPLICATIONSPolar Fitness TestThe Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness atrest. The r

The progress bar indicates that the test is ongoing. Stay relaxed and limit body movements andcommunication with other people.If you have not set your

Age / Years Very low Low Fair Moderate Good Very good Elite25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 4930-34 < 25 25-29 30-33 34-37 38-42 43

INDEX ... 62ENGLISH

1. Select MENU > Applications > Race pace > Select sport > Set race pace > Set target distance inkm/mi > Set target time > Race p

10. USING A NEW HEART RATE SENSORUsing a New Heart Rate SensorIf you purchase a new compatible heart rate sensor as an accessory, it has to be introdu

11. USING A NEW ACCESSORYBefore taking a new accessory into use, it has to be introduced to the training computer. This is calledpairing and takes onl

2. Searching for new GPS sensor is displayed. The training computer starts searching for the GPS sensorsignal.3. Once the new GPS sensor is identified

12. BACKGROUND INFORMATIONPolar Sport ZonesPolar sport zones introduce a new level of effectiveness in heart rate-based training. Training is dividedi

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and2, but still mainly aerobic. Training in spo

your heart rate zones in comparison to your normal level.Benefits of the ZoneOptimizer featureEach Sport Zone has a different physiological response w

variability-based ZoneOptimizer determination to fail or give lower intensity targets. These conditions include highblood pressure, cardiac arrhythmia

trained, you will be able to sustain it throughout your runs and maximize your performance. To developcadence, the nerve-muscle connection needs to be

MenAge / Years Very low Low Fair Moderate Good Very good Elite20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 6225-29 < 31 31-35 36-42 43-48 49-53

1. INTRODUCTIONCongratulations on your purchase of a new Polar RCX5™training computer! It is a complete trainingsystem for multisport and endurance at

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)36 1800 0:36:20 1:15:10 2:48:00 5:43:0038 1900 0:34:2

performance development. The feature makes different kinds of training sessions comparable with eachother, and helps you to find the perfect balance b

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

Prior to changing the battery, please note the following:• The low battery indicator is displayed when 10-15% of the battery capacity is left.• Before

Changing Polar H2 Heart Rate Sensor Battery1. Lever the battery cover open by using the clip onthe strap.2. Remove the old battery from the battery co

Remove the connector from to the strap after training. If you leave the connector attached to the strap, itwill keep the sensor awake and consumes the

• Are you recovering from a serious illness or medical treatment?• Do you use a pacemaker or other implanted electronic device?• Do you smoke?• Are yo

Maximum number of training sessions inmultisport file:99Maximum time recorded to file: 99 h 59 min 59 sMaximum number of laps: 99Maximum number of lap

Marking on case back Water resistant characteristicsWater resistant 30 m/50 m Suitable for bathing and swimmingWater resistant 100 m Suitable for swim

If you have done all of the above-mentioned actions, and the message still appears and heart ratemeasurement does not work, the battery of your heart

2. TRAINING COMPUTER PARTSPolar RCX5 Training Computer PartsPolar RCX5 training computer provides you with data you need to enhance yourtraining perfo

Declaration of Conformity is available at www.polar.com/support [http://www.polar.com/support].Regulatory information is available at www.polar.com/su

Tel +358 8 5202 100Fax +358 8 5202 300www.polar.com [http://www.polar.com]EN 5.0 5/2013ENGLISHImportant Information 61

INDEXAutoSync ... 35Basic settings ... 8Battery sy

Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products andservices to better meet your needs.Optional A

3. GETTING STARTEDBasic SettingsBefore using your training computer for the first time, customize the basic settings. Enter as accurate dataas possibl

ProgramProgram will appear in the menu only if you have created and downloaded an Endurance program frompolarpersonaltrainer.com. For more information