Polar Electro RCX3 User manual

POLAR RCX3™
Getting Started Guide
17934440.00 ENG

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.
You can download the full user manual and the latest version of this getting started guide at
www.polar.com/support. For video tutorials, go to http://www.polar.com/en/polar_community/videos.
Heart rate sensors with Polar specific magnetic data transmission technology, e.g. Polar H1 and H2, can be used with
compatible gym equipment.
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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.
The comfortable heart rate sensor 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.
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 with UP/DOWN and confirm a
selection 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
every 6 weeks and see how you
progress.
• Select Connect to start data transfer
(synchronization) between the training
computer and your account at
polarpersonaltrainer.com web service
or adjust settings with WebSync, set
the automatic synchronzation on or
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, enter 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 personal 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.com/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
Pairing the heart rate sensor included is
quick and simple:
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
Before participatng in an event, make
sure you perform the pairing process
beforehand. This is to prevent
interference due to the long-range data
transmission.
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 stride 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. 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 and rinse the strap
under running water after every use. Sweat and moisture
may keep the electrodes wet and the heart rate sensor
activated. This will reduce the heart rate sensor battery life.
For more detailed washing instructions, see Important
Information.
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Adjust the Sport Profile
Before starting a training session, select
the sport profile you are going to use and
modify its 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.com/support.
To avoid unnecessary battery
consumption, turn the sensor(s) you are
not currently using off from the sport
profile.
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Start Training
Utilize the ZoneOptimizer feature during your warm-up to personalize your training zones. The
OwnOptimizer feature adjusts your sport zones based on your heart rate variability.
Set the OwnOptimizer on by selecting MENU >Settings >Heart rate settings >
OwnOptimizer >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.com/support.
To pause your training session, press BACK.
To continue recording your training session, press OK.
To stop training recording completely, press BACK again.
"XX sensor low battery" is displayed during training if any of the possible sensors have low
battery.
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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 if
you have trained at least 10 minutes on a
sport zone.
You can see details of your training
sessions by selecting MENU >Data >
Training files.
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.
For a more visual and detailed analysis
about your training, transfer it to
polarpersonaltrainer.com web service
with the WebSync software.
Transfer Your Training Data to
Polarpersonaltrainer.com
Transfer your training data to
polarpersonaltrainer.com web service
manually or with the optional DataLink
ENGLISH 15

data transfer unit and the WebSync
software.
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 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.
• create and download the Polar
Endurance training programs onto to
your training computer and utilize them
in your training
• create your own training targets
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.
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.
* The optional DataLink data transfer unit and
the WebSync software needed.
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4. IMPORTANT INFORMATION
Caring For Your Product
Training computer: Keep your training
computer clean. Clean it with a mild soap and
water solution and rinse them with clean water.
Do not immerse the training computer in water.
Dry it carefully with a soft towel. Never use
alcohol or any abrasive material such as steel
wool or cleaning chemicals.
Connector: Detach the connector from the strap
after every use and dry the connector with a soft
towel. Clean the connector with a mild soap and
water solution when needed. Never use alcohol
or any abrasive material (eg. steel wool or
cleaning chemicals).
Strap: Rinse the strap under running water after
every use and hang to dry. Clean the strap
gently with a mild soap and water solution when
needed. Do not use moisturizing soaps, because
they can leave residue on the strap. Do not
soak, iron, dry clean or bleach the strap. Do not
stretch the strap or bend the electrode areas
sharply.
Check the label on your strap to see if it is machine
washable. Never put the strap or the connector in a
dryer!
Dry and store the strap and the connector
separately, to maximize the heart rate sensor
battery lifetime. Keep your training computer
and heart rate sensor in a cool and dry place.
Do not store 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 them 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.
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For contact information and all Polar Service
Center addresses, visit www.polar.com/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.
Batteries
The RCX3 training computer and the Polar
H2/H3 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 Battery
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 Battery
1. Lever the battery cover open by using the clip on the strap.
2. Remove the old battery from the battery cover with a suitable
sized small ridgid stick or bar, such as a toothpick. A
non-metal tool is preferable. Be careful not to damage the
battery cover.
3. Insert the battery inside the cover with the negative (-) side
outwards. Make sure the sealing ring is in the groove to
ensure water resistance.
4. Align the ledge on the battery cover with the slot on the
connector and press the battery cover back into place. You
should hear a snap.
Danger of explosion if the battery is replaced with wrong type.
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Precautions
The RCX3 training computer shows your
performance indicators. Polar training computer
is designed to indicate the level of physiological
strain and recovery during and after exercise
session. 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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