Polar Electro RCX3 User manual

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CONTENTS
1. INTRODUCTION.................. 3
2. FIRST STEPS .................... 8
3. TRAINING........................ 11
Before Training................... 11
Start Training..................... 13
After Training..................... 15
4. IMPORTANT INFORMATION ..... 17
Caring For Your Product .......... 17
Batteries ......................... 18
Precautions....................... 20
Technical Specifications.......... 22
Limited International Polar
Guarantee........................ 24

1. INTRODUCTION
Congratulations on the purchase of your Polar RCX3 training computer! The RCX3
training computer offers you a complete system to guide you in your training.
The full user manual and the latest version of this getting started guide can be
downloaded at www.polar.fi/support. For video tutorials, go to
http://www.polar.fi/en/support/video_tutorials.
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Polar RCX3 Training System
Polar RCX3 training computer receives the data from the
sensors and saves it. RCX3 provides you with a complete system to
plan, train, analyze, and share your training data.
Comfortable heart rate sensor detects your heart rate accurately
from heart's electrical signals and sends the data to the training
computer in real time.
The heart rate sensor consists of a connector and a strap.
Polarpersonaltrainer.com is your online training diary and
interactive training community that keeps you motivated.
You can log your training information using the diary and transfer
each training file to automatically create a diary entry. This data can
then be stored and viewed either weekly or monthly so you can easily
track how well your performance is improving.
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Available Polar Accessories
With the help of Polar accessories, you can enhance your training experience and
achieve a more complete understanding of your performance.
With the DataLink data transfer unit you can transfer all your training data to the
polarpersonaltrainer.com web service via WebSync software.
s3+ stride sensor transmits the running speed/pace and distance data to your training
computer.
G5/ G3 GPS sensor W.I.N.D. provide speed, distance and location data, in outdoor sports
using Global Positioning System technology.
CS speed sensor W.I.N.D. wirelessly measures distance and your real-time, average and
maximum cycling speeds.
CS cadence sensor W.I.N.D. wirelessly measures your real-time and average cycling
cadence, also know as pedaling rate, as revolutions per minute.
Data from all compatible sensors is sent wirelessly to the training computer over the 2.4 GHz
W.I.N.D. technology, proprietary to Polar. This eliminates interference during training.
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Button Functions and Menu Structure
LIGHT
• Illuminate the display
•Press and hold to enter QUICK MENU: In time
view lock buttons, set alarm or select time
zone. During training lock buttons, search
sensor, adjust training sounds or set lap view.
BACK
• Exit the menu
• Return to previous level
• Leave settings unchanged
• Cancel selections
•Press and hold to return time mode from any
other mode.
UP
• Move through selection lists
• Adjust a selected value
•Press and hold to change the watch
face.
DOWN
• Move through selection lists
• Adjust a selected value
•Press and hold to switch between
Time 1/ Time 2.
OK (red button)
• Confirm selections
• Start training session
• Take a lap
•Press and hold to set zone lock on in training
mode.
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In time mode press UP to enter MENU. Browse the menu structure with UP/DOWN and
enter with OK.
• Select Data to view all the saved training
information.
• Select Settings to modify Sport Profiles,
heart rate settings, user information,
general settings, or watch settings.
• Select Fitness test to start the test
or view the results. Polar Fitness Test
measures your aerobic fitness at rest
in five minutes. The result, Polar
OwnIndex, evaluates your maximal
oxygen uptake (VO2max). Do the test in
every 6 weeks and see how you
progress.
• Select Connect to start synchronizing,
set the AutoSync On/Off or Remove
pairings between the training
computer and the PC/Mac.
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2. FIRST STEPS
Enter 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 any button.
1. First, select your language. Confirm
your selection with OK.
2. Please enter basic settings is
displayed. Enter your personalized
data by using UP/DOWN buttons and
confirm your selection with OK.
3. After completing the basic settings,
check, and if necessary, adjust your
activity level and maximum heart rate
at Settings >User information.
For detailed information on the settings
of your training computer, consult the full
user manual at www.polar.fi/support.
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Take a New Sensor Into Use
Before you can start training you have to
activate and introduce all the sensors to
your training computer. This is called
pairing. It has to be done only once to
each sensor and it only takes a few
seconds.
Pairing ensures that your training
computer receives signals from your
sensors only, and enables
interference-free training in a group.
Pairing the heart rate sensor with the
training computer
Paring the heart rate sensor included in
the product package is done
automatically and it does not require any
special actions from you.
Before entering an event, make sure to
perform the pairing process at home. This
is to prevent interference due to the
long-range data transmission.
1. Wear the training computer and the
heart rate sensor. See instructions on
chapter Training (page 11).
2. Press OK.Searching for new
heart rate sensor is displayed.
3. When Heart rate sensor found is
displayed, you are ready to start your
first training session.
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Pairing a new optional* sensor with the
training computer
1. Press UP to enter Settings. Select,
for example, Sport profiles >
Running >Stride sensor >
Search new.
2. Searching for new stride sensor
is displayed. Stride sensor found
is displayed.
3. If Stride sensor not found,Try
again? YES/NO is displayed, check
that your stride sensor is correctly set
up and select YES. Press BACK to
cancel the search.
If Other sensors interfering. Move
further. Try again? is displayed, move
further away from interfering sensors and
press OK to start the search again.
*Optional Polar sensors include s3+ stride
sensor, G5 / G3 GPS sensor W.I.N.D., CS speed
sensor W.I.N.D. and CS cadence sensor
W.I.N.D. For more information on setting up the
optional sensor, see the user manual of sensor
in question.
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3. TRAINING
Before Training
Wear the heart rate sensor to measure heart rate
1. Wet the electrode areas of the strap under
running water.
2. Attach the connector to the strap. Adjust the
strap length to fit tightly but comfortably.
3. Tie the strap around your chest, just below the
chest muscles, and attach the hook to the
other end of the strap.
4. Check that the wet electrode areas are firmly
against your skin and that the Polar logo of the
connector is in a central and upright position.
Detach the connector from the strap after every use, to
maximize the battery lifetime. Sweat and moisture may keep
the electrodes wet and the heart rate sensor activated. This
will reduce the battery life. For more detailed washing
instructions, see Important Information (page 17).
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Adjust the Sport Profile
Before starting a training session, select
the sport profile you are going to use and
modify it's settings to best suit your
training.
1. In time mode, press UP to enter
MENU.
2. Select Settings >Sport Profiles.
3. Select the sport profile ( Running,
Cycling 1 (Bike 1),Cycling 2 (Bike
2),orOther sport) and press OK.
4. Modify the settings. For example, you
can turn on the sensors you want to
use or adjust the display settings for
the training computer.
5. Press BACK to return to time mode.
For more information on the sport profile
settings, see the full user manual at
www.polar.fi/support.
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Start Training
By using the ZoneOptimizer feature during every training session you can make sure you train
on the right intensity. The ZoneOptimizer gives you the right heart rate zones (Sport zones)
depending on your physiological state at that exact moment.
Set the ZoneOptimizer on by selecting MENU >Settings >Heart rate settings >
ZoneOptimizer >On.
Wear the training computer, heart rate sensor and optional sensor(s).
1. Start by pressing OK. The training computer enters pre-training
mode and starts searching for the sensor signals.
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 profile you want to use (Running,Cycling 1
(Bike 1),Cycling 2 (Bike 2 ) or Other sport) by browsing
with UP/DOWN.
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3. Once all the sensor signals are found, press OK.Recording
started is displayed, and you can start your training session.
• Change the training view on display by browsing with UP/DOWN.
• Access the QUICK MENU by pressing and holding LIGHT for two
seconds.
• For further information on functions during training, consult the
full user manual at www.polar.fi/support.
To pause your training session, press BACK.
To continue recording your training session, press OK.
To stop training recording completely, press BACK again.
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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 chapter
Caring For Your Product (page 17).
After each training session the training
computer gives you a textual feedback
and a summary of your performance
providing that you have trained at least
10 minutes on a sport zone.
You can see details on your training
sessions by selecting MENU >Data >
Training files.
For a deeper analyzis about your training,
upload it to polarpersonaltrainer.com web
service or see the full user manual at
www.polar.fi/support.
If you have used an optional sensor
during your training session you will get
more data of your training session, for
example Running Index* and speed and
distance data.
*Running Index is based on heart rate and
speed data measured during the run. It gives
daily information about your performance level,
both aerobic fitness and running economy.
Improvement in running efficiency indicates
improved economy of running performance.
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Transfer Your Training Data to
Polarpersonaltrainer.com
Transfer the training data to
polarpersonaltrainer.com web service
manually or with the optional DataLink
data transfer unit and the WebSync
software.
You can download WebSync from
www.polarpersonaltrainer.com after you
have registered to the web service. Using
polarpersonaltrainer.com is free of
charge.
With polarpersonaltrainer.com web
service you can
• share your training information in social
media,
• get more detailed information on your
training feedback
• store your training files and follow up
your progress
• see your training route (optional Polar
G5/ G3 GPS sensor W.I.N.D. needed)
• analyze training intensity and needed
recovery time using the Training Load
feature, and
• challenge your friends to virtual sports
competitions.
With Polar WebSync software you can
• synchronize and transfer data between
your training computer and
polarpersonaltrainer.com,
• fine-tune your training computer
settings and set the Power Save mode
on/off, and
• personalize your RCX3 training
computer display for example with your
own logo.
For more information on data transfer,
consult the full user manual at
www.polar.fi/support or the online help
for polarpersonaltrainer.com and
WebSync.
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4. IMPORTANT INFORMATION
Caring For Your Product
Detach the transmitter connector from the
strap after every use. Rinse the strap under
running water. Dry the connector with a soft
towel. Never use alcohol or any abrasive
material (steel wool or cleaning chemicals).
Wash the strap regularly in a washing
machine at 40ºC/104ºF or at least after every
fifth use. This ensures reliable measurement
and maximizes the life span of the transmitter.
Use a washing pouch. Do not soak, spin-dry,
iron, dry clean or bleach the strap. Do not use
detergent with bleach or fabric softener. Never
put the transmitter connector in the washing
machine or drier!
Dry and store the strap and the transmitter
connector separately to maximize the
transmitter battery lifetime. Wash the strap in
a washing machine before long-term storage and
always after use in pool water with high chlorine
content.
Keep your training computer and heart rate
sensor in a cool and dry place. Do not keep
them in a damp environment, in non-breathable
material (a plastic bag or a sports bag) nor with
conductive material (a wet towel). Do not
expose the training computer to direct sunlight
for extended periods, such as by leaving it in a
car or mounted on the bike mount.
Service
During the two-year guarantee/warranty period
we recommend that you have service, other than
battery replacement, done by an authorized
Polar Service Center only. The warranty does not
cover damage or consequential damage caused
by service not authorized by Polar Electro.
For contact information and all Polar Service
Center addresses, visit www.polar.fi/support and
country-specific websites.
Register your Polar product at
http://register.polar.fi/ to ensure we can keep
improving our products and services to better
meet your needs.
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Batteries
The RCX3 training computer and the Polar
WearLink heart rate sensor both have a user
changeable battery.
When changing the heart rate sensor battery,
make sure the sealing ring is not damaged, in
which case you should replace it with a new
one. You can purchase the sealing ring/battery
kits at well-equipped Polar retailers and
authorized Polar Services. In the USA and
Canada, the additional sealing rings are
available at authorized 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,
avoid clasp-like contact, i.e. simultaneous from
both sides, with metal or electrically conducting
tools, like tweezers. This may short-circuit the
battery causing it to discharge more rapidly.
Typically, short circuiting does not damage the
battery, but it may decrease the capacity and
lifetime of the battery.
Keep the batteries away from children. If
swallowed, contact a doctor immediately.
Batteries should be properly disposed of
according to local regulations.
Power save mode: To maximize the battery
lifetime of the RCX3 training computer, there is
a power save mode, which can be activated
from WebSync software. For more information,
on the power save mode settings, see WebSync
Help.
The power save mode will not be enabled during
training session recording.
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Changing Training Computer Batteries
1. Use the battery cap tool to open the battery cover. Position
the tool so that it fits in correctly on the top of the back cover
and turn it from CLOSE to OPEN. Remove the battery cover.
2. Lift the battery out carefully. Be careful not to damage the
metal sound element (*) or the grooves. Insert a new battery
with the positive (+) side outwards.
3. Close the cover with the battery cap tool and re-enter the
basic settings.
Changing Heart Rate Sensor Batteries
1. Using a coin, open the battery cover by turning it
counterclockwise to OPEN.
2. Insert the battery inside the cover with the negative (-) side
outwards. Make sure the sealing ring is in the groove to
ensure water resistance.
3. Press the cover back into the connector.
4. Use the coin to turn the cover clockwise to CLOSE.
Danger of explosion if the battery is replaced with wrong type.
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Precautions
The RCX3 training computer shows your
performance indicators. It indicates the level of
physiological strain and intensity during your
exercise. It measures heart rate, speed and
distance when cycling with a Polar CS speed
sensor W.I.N.D. It also measures speed and
distance when running with a Polar s3+ stride
sensor or with a Polar G5/ G3 GPS sensor
W.I.N.D. The Polar CS cadence sensor W.I.N.D.
is designed to measure cadence when cycling.
No other use is intended or implied.
The Polar RCX3 training computer should not
be used for obtaining environmental
measurements that require professional or
industrial precision.
Minimizing risks when exercising: Exercise
may include some risk. Before beginning a
regular exercise program, it is recommended
that you answer the following questions
concerning your health status. If you answer yes
to any of these questions, we recommend that
you consult a doctor before starting any training
program.
• Have you been physically inactive for the past
5 years?
• Do you have high blood pressure or high blood
cholesterol?
• Are you taking any blood pressure or heart
medication?
• Do you have a history of breathing problems?
• Do you have symptoms of any disease?
• Are you recovering from a serious illness or
medical treatment?
• Do you use a pacemaker or other implanted
electronic device?
• Do you smoke?
• Are you pregnant?
In addition to exercise intensity, medications for
heart conditions, blood pressure, psychological
conditions, asthma, breathing, etc., as well as
some energy drinks, alcohol, and nicotine may
also affect heart rate.
It is important to be sensitive to your body’s
responses during exercise. If you feel
unexpected pain or excessive fatigue when
exercising, it is recommended that you stop
the exercise or continue at a lighter
intensity.
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