Polar Electro RCX3 User manual

POLAR
RCX3
User Manual

CONTENTS
1. INTRODUCTION.................................................................................................................... 4
2. THE COMPLETE TRAINING SYSTEM............................................................................................ 5
Training Computer Parts..................................................................................................... 5
Training Software.............................................................................................................. 5
Available Accessories......................................................................................................... 6
3. GETTING STARTED................................................................................................................ 7
Basic Settings..................................................................................................................... 7
Button Functions and Menu Structure......................................................................................... 7
4. PREPARE FOR TRAINING......................................................................................................... 10
Sport Profiles...................................................................................................................... 10
Calibrate the Polar s3+ Stride Sensor .......................................................................................10
Calibration by Running Wizard.............................................................................................10
Set Calibration Factor Manually ...........................................................................................10
Calibrate Sensor by Running a Known Distance (on-the-fly calibration) ........................................ 11
5. TRAINING........................................................................................................................... 12
Wear the Heart Rate Sensor.................................................................................................... 12
Start Training...................................................................................................................... 12
Train with Polar ZoneOptimizer ................................................................................................ 13
Training Views .................................................................................................................... 15
Button Functions During Training .............................................................................................. 18
Record a Lap ...................................................................................................................18
Lock a Sport Zone.............................................................................................................19
Night Mode .....................................................................................................................19
View Quick Menu..............................................................................................................19
Pause / Stop Training Recording............................................................................................... 19
6. AFTER TRAINING .................................................................................................................. 20
Analyze Training Results .................................................................................................... 20
Training Benefit ............................................................................................................... 22
Week Summaries..............................................................................................................23
Totals Since xx.xx.xxxx ....................................................................................................... 24
Delete Files ..................................................................................................................... 24
Reset Week Summaries......................................................................................................24
Reset Totals .................................................................................................................... 25
7. DATA TRANSFER .................................................................................................................. 26
Transfer Data...................................................................................................................... 26
8. SETTINGS .......................................................................................................................... 27
Sport Profile Settings ............................................................................................................ 27
Running Settings..............................................................................................................27
Cycling Settings ...............................................................................................................27
Other Sport Settings..........................................................................................................29
Heart Rate Settings............................................................................................................... 29
User Information Settings ....................................................................................................... 29
Maximum Heart Rate (HRmax) ............................................................................................30
OwnIndex® .....................................................................................................................30
General Settings .................................................................................................................. 30
Watch Settings.................................................................................................................... 30
Quick menu........................................................................................................................ 31
Time Mode...................................................................................................................... 31
Pre-training mode .............................................................................................................31
ENGLISH

Training Mode.................................................................................................................. 31
9. POLAR FITNESS TEST ............................................................................................................ 32
Before the Test................................................................................................................. 32
Performing the Test........................................................................................................... 32
After the Test................................................................................................................... 33
10.USING A NEW HEART RATE SENSOR .......................................................................................... 35
Using a New Heart Rate Sensor................................................................................................ 35
Pairing a New Heart Rate Sensor with the Training Computer ..................................................... 35
11.USING A NEW ACCESSORY...................................................................................................... 36
Pairing a New Speed Sensor with the Training Computer........................................................... 36
Pairing a New Cadence Sensor with the Training Computer........................................................ 36
Pairing a New GPS Sensor with the Training Computer ............................................................. 37
Pairing a New Stride Sensor with the Training Computer ........................................................... 37
12.BACKGROUND INFORMATION ................................................................................................... 38
Polar Sport Zones ................................................................................................................ 38
Heart Rate Variability............................................................................................................ 39
Polar ZoneOptimizer ............................................................................................................. 39
Maximum Heart Rate............................................................................................................. 41
Running Cadence and Stride Length .......................................................................................... 41
Polar Running Index.............................................................................................................. 42
Polar Training Load Feature .................................................................................................... 44
13.IMPORTANT INFORMATION...................................................................................................... 45
Caring for Your Product ......................................................................................................... 45
Service...........................................................................................................................45
Changing Batteries ............................................................................................................... 45
Change Batteries Yourself................................................................................................... 46
Power Save Mode ................................................................................................................ 47
Battery Lifetime in RCX3 ........................................................................................................ 47
Precautions........................................................................................................................ 47
Interference During Training ............................................................................................... 47
Minimizing Risks When Training .......................................................................................... 47
Technical Specifications........................................................................................................ 48
Frequently Asked Questions..................................................................................................... 50
Limited International Polar Guarantee ........................................................................................ 51
Disclaimer ......................................................................................................................... 52
INDEX............................................................................................................................... 54
ENGLISH

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.
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.fi/support. For video tutorials, go
to http://www.polar.fi/en/polar_community/videos.
Key Features and Benefits
The Sport Profile feature helps you start your training session with ease. The RCX3 provides four sport
profiles; one for running, two for cycling and one for other sports.
The Polar Sport Zones feature helps your to train at the right intesity. You can lock your target sport zone
for a training session. When your heart rate goes below or above the target sport zone, the RCX3 gives a
visual and audible alarm.
By using the ZoneOptimizer feature at the beginning of every training session you can make sure you train
at the right intensity. The ZoneOptimizer adjusts the Sport Zones depending on your physiological state at
that exact moment.
The Training Benefit feature helps you better understand the benefits of your training by giving textual
feedback of your performance.
The Training load feature in polarpersonaltrainer.com tells you conveniently at a glance on the calendar
view how hard the training session was and when you will have recovered enough for the next session.
Continuous monitoring of training load and recovery will help you recognize your personal limits, avoid
over or under training, and adapt your training program according to daily and weekly targets.
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4Introduction

2. THE COMPLETE TRAINING SYSTEM
Training Computer Parts
Polar RCX3 training computer provides you with data you need to enhance your
training performance, and also saves the data for later analysis.
Register your Polar product at http://register.polar.fi/ to ensure we can keep
improving our products and services to better meet your needs.
Comfortable heart rate sensor Polar WearLink®transmitter W.I.N.D. detects
your heart rate accurately from the 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.
Transfer data between the training computer and the 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.
Training Software
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
• customize your RCX3 training computer display for example with your
own logo
• export data to other softwares.
The WebSync software can be downloaded at www.polarpersonaltrainer.com.
*The optional DataLink data transfer unit can be purchased as an accessory.
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The Complete Training System 5

With the 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 manually or by using the DataLink, and follow
up your progress
• see your training route (optional Polar G5 or Polar 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.
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.
Available Accessories
With the help of Polar accessories, you can enhance your training experience and achieve a more complete
understanding of your performance.
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 RCX3, 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 2.4 GHz W.I.N.D.
technology, proprietary to Polar. This eliminates interference during training.
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6The Complete Training System

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
Dansk,Deutsch,English,Español,Français,Italiano,Nederlands,Norsk,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.
It is important that you are precise with the Basic Settings, especially when setting your weight, height, date of
birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart rate limits and
calorie expenditure.
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
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Getting Started 7

• Illuminate the
display
• Press and hold
to unlock
buttons, if the
buttons are
locked.
• In time mode,
press and hold
to enter QUICK
MENU
• In pre-training
mode, press
and hold to
enter QUICK
MENU
• In training
mode, press
and hold to
enter QUICK
MENU
For more
information on
quick menu, see
Quick menu
(page ?).
• Exit the menu
• Return to
previous level
• Leave settings
unchanged
• Cancel
selections
•Press and hold
to return time
mode from any
other mode.
• Confirm
selections
• Start training
session
• Take a lap
•Press and hold
to set zone lock
on/off in
training mode.
• Move through
selection lists
• Adjust a
selected value
• In time mode,
press and hold
to change the
watch face.
• Move through
selection lists
• Adjust a
selected value
• In time mode,
press and hold
to switch
between Time
1/ Time 2.
Menu Structure
Data
Follow up on your training data. For more information, see After Training (page 20).
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).
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
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8Getting Started

oxygen uptake (VO2max), which is a commonly used aerobic capacity measure. For more information, see
Polar Fitness Test (page 32).
Connect
For long-term follow-up, store all your training files in the 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)
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Getting Started 9

4. PREPARE FOR TRAINING
Sport Profiles
The Polar RCX3 training computer provides four sport profiles; one for running, two for cycling and one for
other sports.
Adjust the settings for the sport profiles to suit your training needs in MENU >Settings >Sport profiles.
You can, for example, activate the sensors you want to use in the sport. Then when you start a training
session using the sport profile, the training computer detects the needed sensors automatically
When you activate an optional sensor ( s3+ stride sensor, G5/G3 GPS sensor, CS speed sensor W.I.N.D. or
CS cadence sensor W.I.N.D.) for the first time, it needs to be paired with the training computer. For more
information on the sport profile settings and pairing a sensor with the training computer, see Sport Profile
Settings (page 27) and Using a New Accessory (page 36).
Calibrate the Polar s3+ Stride Sensor
Polar s3+ stride sensor can be set on only for the Running sport profile.
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.
Calibration by Running Wizard
Before calibration the stride sensor 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 36).
Make sure the stride sensor function in the training computer is on. Press UP to enter MENU and select
Settings >Sport profiles >Running>Stride sensor >On.
To calibrate a certain distance with a step-by-step guidance, select
1. MENU >Settings >Sport profiles >Running >Stride sensor calibration >By running.Set distance is
displayed.
2. Adjust the distance, how far you wish to run, to calibrate the stride sensor (minimum calibration distance
is 400 meters / 0.3 miles). Press OK.Stand still until stride sensor is found is displayed.
3. Press OK and run xx.x km/mi is displayed. On the starting line, press OK and start your run by taking
the first step with your sensor foot and run the preset distance at a steady pace.
4. Press OK after xx.x km/mi is displayed. Stop exactly on the finish line of the preset distance and press
OK.
5. When the calibration succeeds, Calibrated to x.xxx is displayed. The new calibration factor is used.
Continue recording? is displayed. If you wish to continue the training session recording, select Yes.
Otherwise, select No.
6. To cancel the calibration press BACK,Calibration canceled is displayed.
If the calibration fails Calibration failed is displayed and if you cancel the calibration by pressing BACK,
Calibration canceled will be displayed. If calibration fails, try again.
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.
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10 Prepare for Training

To calibrate the stride sensor manually before training, select
1. Settings >Sport profiles >Running>Stride sensor >Set factor.
2. Adjust the factor. Calibareted to x.xx is displayed.
The calibration factor can also be set during training, when the stride sensor is in use. Press and hold
LIGHT to enter the Quick menu and then select Calibrate stride sensor >Set factor .Calibareted to x.xx
is displayed and you can continue running.
Calibrate Sensor by Running a Known Distance (on-the-fly calibration)
Before calibration the stride sensor 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 36).
Set correct lap distance
You can calibrate the sensor at any phase of your training with lap distance correction, provided you are
not training with distance-based targets. Just run a known distance, preferably more than 1000 meters /
0,62 miles.
Make sure the stride sensor function in the training computer is on. In time mode press UP to enter MENU
and select Settings >Sport profiles >Running>Stride sensor >On.
1. In time mode press OK and select Running as your sport profile. Press OK again and start running.
2. At the 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 enter Quick menu. Select Calibrate stride
sensor.
4. Select Set correct lap distance. 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.
Set correct distance
Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered.
1. In time mode press OK and select Running as your sport profile. Press OK again and start running.
2. Press and hold LIGHT to enter the Quick menu. Select Calibrate stride sensor.
3. Select Set correct distance. 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. Press and hold LIGHT to
enter Quick menu. Select Calibrate stride sensor >Set factor.
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Prepare for Training 11

5. TRAINING
Wear the Heart Rate Sensor
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 ?).
See detailed washing instructions in Important Information.
For video tutorials, go to http://www.polar.fi/en/polar_community/videos.
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 36). 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 13).
1. Start your training session by pressing OK. The training computer
goes into pre-training mode.
The sport profile shown first on the list is the sport previously used in
a training session.
To change the sport profile for the training session, browse with
UP/DOWN.
2. To change the 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 31). To return to pretraining mode, press BACK.
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12 Training

3. If you have activated an optional sensor for the sport profile, the
training computer will automatically search for the signal.
4. The check mark indicates that the signal is found. If the training
computer does not find the signal, the display shows a triangle with
an exclamation mark.
Do not use the backlight during sensor search. The sensor search does
not operate when the backlight is on.
5. Once the training computer has found all the signals, press OK.
Recording started is displayed and you can start training.
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 31).
*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.
Train with Polar ZoneOptimizer
Polar ZoneOptimizer is a smart training feature that provides personal, optimized sport zones for your
every aerobic training session. It reads your heart rate variability at the start of each training session to
determine how much your body is ready to train. It then adjusts heart rate limits accordingly so that you
get the maximum benefit from your training, whatever the day.
ZoneOptimizer function is developed for the use of healthy people. Some health conditions may cause
ZoneOptimizer to give lower intensity targets, or revert to default heart rate zones. These conditions include high
blood pressure, and cardiac arrhythmia. Certain medications may also influence the determination.
How does Polar ZoneOptimizer work?
You know how sometimes you can train hard and you feel you can keep on at it for a long time. Then there
are days when the same intensity absolutely exhausts you. This is because your body’s physiological state
can vary from day to day. When your body is not recovered, you cannot train as intensively as on another
day when your body is more rested.
Your body’s physiological state is reflected in your heart rate variability. And since ZoneOptimizer is based
on heart rate variability, it can tell what your body is ready for just by listening to your heart. At the start
of an exercise, once the ZoneOptimizer determination is done, you get a recommendation of heart rate
limits for each sport zone. For more information on sport zones, see Polar Sport Zones (page 38).
ZoneOptimizer adjusts the limits for your heart rate zones to reflect your body’s state. When your heart
rate variation is high it means your body’s physiological state is good and you can work at higher intensity.
ZoneOptimizer knows this and suggests that you exercise with higher heart rate limits. When your body is
not recovered, your heart rate variation is low and the heart rate zone limits are lowered. So, one day
ZoneOptimizer would say that light training for you is done between 114-133 beats per minute (bpm). On
another day, when you are not that recovered, light training limits might be lowered to 111-129bpm.
ZoneOptimer helps you to always train at the appropriate intensity for the maximal benefit.
ZoneOptimizer also gives you feedback on your daily physiological status (good/normal/low). It knows it by
comparing the amount of heart rate variability you have now with earlier measurements. Without
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Training 13

ZoneOptimizer you can estimate your daily physiological status by paying attention to how fast and how
easily you can do training at the recommended heart rates.
Start Training Session with Polar ZoneOptimizer
To use the ZoneOptimizer function in your training, set in on by selecting MENU > Settings > Heart rate
settings > ZoneOptimizer > On .
Before ZoneOptimizer determination, make sure that you have the Polar default Sport Zone limits in use
i.e. you have not modified the Sport Zone limits manually. If you want to modify the Sport Zone manually,
set the ZoneOptimizer function off.
To start the training session with ZoneOptimizer press OK.
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.
Select the sport profile you want to use for your training session with UP/DOWN and
press OK to start training.
Phase 1. Preparing for training session: Lots of heart rate variability.
1. The ZoneOptimizer determination starts. Start increasing your heart
rate slowly to 100 bpm. Spend at least 2 minutes above 70 bpm but
below 100 bpm.
This can be achieved by standing or with very light training intensity,
for example, walking slowly.
Because at this stage there is still a lot of heart rate variability, it’s
easy to detect daily changes. The alarm will sound, when the first part
of the determination is finished.
Phase 2. Warming up: heart rate rises slowly and heart rate variability decreases.
2. 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.
During this phase heart rate variability starts decreasing, and the body prepares for
higher intensities. 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 .
Phase 3. Heart rate variability levels off.
3. Gradually increase your heart rate above 130 bpm (or 75% of your
HRmax) and keep it there.
This is the training phase where heart rate variability starts being at a
very low level, or it can almost disappear. All heart rate zone limits are
adjusted when your heart rate variation disappears. The duration of
the last phase is 6 minutes at maximum and you need to be above
130 bpm minimum of 30 seconds, or until your heart rate variation
can no longer be detected.
The alarm will sound, when the third and final part of the
determination is finished.
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14 Training

4. 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. You
may consider having a high intensity training session today.
•Sport zones optimized. Heart rate zones on normal level. The limits
have been raised or lowered only slightly compared to your average
ZoneOptimizer limits. You can train as normal.
•Sport zones optimized. Heart rate zones on lower level. The limits
have been lowered compared to your average ZoneOptimizer limits.
5. After you have received and read the feedback, press any button,
except LIGHT, to exit the message display and continue your training
session.
Remember that you need to spend at least 2 minutes doing both phase 1 and phase 2. The duration of the last
phase is 6 minutes at maximum, and you need to be above 130 bpm for a minimum of 30 seconds, or until your
heart rate variation can no longer be detected.
If you use ZoneOptimizer within an hour since your last use, please note that the recommended sport zones can be
slightly off. This is because your body is likely to still be recovering from previous training, and heart rate
variability, which ZoneOptimizer uses, returns to normal state slower than heart rate.
Training Views
You can view different training views by pressing UP or DOWN. The number of the training view appears
for a few seconds.
The information displayed varies depending on the sensors you have installed, which features are set on
and what kind of sport you are performing.
The below tables present available training views for some different sensor combinations. In these
examples, the training information is shown on three rows. You can set the training information to be
shown on two or three rows in MENU >Settings >Sport profiles >Sport >Training view.
Heart rate sensor Heart rate sensor
s3+ stride sensor
Heart rate sensor
G5/G3 GPS sensor
HEART RATE
Heart rate
Lap time
Duration
HEART RATE
Heart rate
Pace/Speed
Distance
HEART RATE
Heart rate
Pace/Speed
Distance
ZONEPOINTER
ZonePointer
Time at Zone
Duration
PACE/SPEED
Pace/Speed
Distance
Duration
PACE/SPEED
Pace/Speed
Distance
Duration
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Training 15

CALORIES
Calories
Time of day
Duration
ZONEPOINTER
ZonePointer
Time at Zone
Duration
ZONEPOINTER
ZonePointer
Time at Zone
Duration
SPORT ZONES
Time on each
zone
LAP 01 TIME
Lap time
Heart rate
Lap distance
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
PACE/SPEED
Average
pace/speed
Calories
Time of day
AVERAGE
PACE/SPEED
Average
pace/speed
Calories
Time of day
SPORT ZONES
Time on each
zone
SPORT ZONES
Time on each
zone
Heart rate sensor
CS speed sensor W.I.N.D.
Heart rate sensor
CS cadence sensor W.I.N.D.
Heart rate sensor
CS cadence sensor W.I.N.D.
CS speed sensor W.I.N.D. OR
G5/G3 GPS sensor
HEART RATE
Heart rate
Speed/Pace
Distance
HEART RATE
Heart rate
Cadence
Duration
HEART RATE
Heart rate
Speed/Pace
Distance
SPEED/PACE
Speed/Pace
Distance
Duration
CADENCE
Cadence
Lap time
Duration
SPEED/PACE
Speed/Pace
Distance
Duration
ZONEPOINTER
ZonePointer
Time at Zone
Duration
ZONEPOINTER
ZonePointer
Cadence
Duration
ZONEPOINTER
ZonePointer
Time at Zone
Duration
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16 Training

LAP 01 TIME
Lap time
Heart rate
Lap distance
CADENCE
Cadence
Time of day
Calories
LAP 01 TIME
Lap time
Heart rate
Lap distance
AVERAGE
SPEED/PACE
Average
speed/pace
Calories
Time of day
SPORT ZONES
Time on each
zone
AVERAGE
SPEED/PACE
Average
speed/pace
Calories
Time of day
SPORT ZONES
Time on each
zone
CADENCE
Cadence
Speed/Pace
Heart rate
SPORT ZONES
Time on each
zone
Symbols on the display Explanation
Cadence
Speed at which you turn the
cranks of your bicycle
Calories
The expended calories so far.
The cumulation of calories
starts when your heart rate is
displayed.
Distance
Cumulative distance
Duration
Total duration of the training
session so far
Heart rate
Your current heart rate
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Training 17

Lap distance
Manual lap distance
Lap time
Manual lap number and lap
time
Pace
Current pace (min/km or
min/mi)
Speed
Current speed (km/h or mph)
You can select the speed view
in sport profile settings. See
Sport Profile Settings (page 27)
for instructions.
ZonePointer
Target zone indicator with a
heart symbol that moves left or
right on the sport zone scale
according to your heart rate.
Time at Zone
Time spent in the target zone
Time of day
Button Functions During 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
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18 Training

Lock a Sport Zone
You can lock/unlock your heart rate to the current sport zone.
To lock/unlock the sport zone, press and hold OK.
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
Lockedis displayed.
An alarm sounds if you are below or above the sport zone. Unlock the sport zone by
pressing and holding OK again: Sport zone3 Unlocked is displayed.
Night Mode
There is a night mode function in the RCX3 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.
The display will also light up if a message, for example, Check heart rate sensor , is displayed.
Night mode will be switched off when you finish the training recording.
View Quick Menu
Press and hold LIGHT.QUICK MENU is displayed. You can change certain settings without pausing the
training recording. For further information, see Quick menu (page 31).
Pause / Stop Training Recording
1. To pause training recording, press BACK once. To continue training recording press OK.
2. To stop recording completely, press BACK twice. The following summary of your training information is
displayed
• Textual feedback, for example Steady state training+ , is displayed if you trained at least a total of
10 minutes in the sport zones. See the feedback in more detail in Training Files. For more
information, see After Training (page 20)
•Duration and Calories
•Average heart rate and Maximum heart rate
•Sport zones (Time in each zone)
•Average pace and Maximum pace or Average speed and Maximum speed (G5/G3 GPS sensor or s3+
stride sensor or CS speed sensor required)
•Distance (G5/G3 GPS sensor or s3+ stride sensor or CS speed sensor required) and Running Index
(s3+ stride sensor or G5/G3 GPS sensor required)
Care for your heart rate sensor after training. Detach the connector from the strap and rinse the strap under
running water after every use.Wash the strap regularly in a washing machine at 40ºC/104ºF at least after every
fifth use. For complete care and maintenance instructions, see Caring for Your Product (page 45).
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Training 19

6. AFTER TRAINING
Analyze Training Results
The RCX3 records your training data in Training files when the training session has lasted at least one
minute.
To view basic data on your performance, see MENU >Data >Training files.
For deeper analysis, transfer the data to polarpersonaltrainer.com with the DataLink data transfer unit and
WebSync software. The web service offers various options to analyze the data with.
In Training files, browse with UP /DOWN buttons to select the file you want to review and press OK.
The information stored in a training file depends on the sport profile and the sensors in use. The below
table presents examples of training file views for running and cycling sports.
TRAINING FILE VIEWS INFORMATION DISPLAYED
Textual feedback on your performance, for example Steady state
training+, is displayed if you trained at least a total of 10 minutes
in the sport zones.
To view the Training Benefit, select More details by pressing OK.
Start time
Duration
Distance (visible if s3+ stride sensor or G5/G3 GPS sensor or CS
speed sensor in use)
Avg heart rate
Max heart rate
Min heart rate
(visible if heart rate sensor in use)
Calories
Fat burn% of calories
(visible if heart rate sensor in use)
Average pace /Average speed
Maximum pace /Maximum speed
(visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor
in use)
Average cadence
Maximum cadence
(visible s3+ stride sensor or bike cadence sensor in use)
Running index
(visible if G5/G3 GPS sensor in use)
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20 After Training