Polar h3 plus инструкция на русском

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  ENGLISH RC3 GPS User manual…

• Page 2: Table Of Contents

  ENGLISH CONTENTS 1. INTRODUCTION ……………………4 2. THE ALL-IN-ONE TRAINING SYSTEM ………………. 5 Training Computer Parts………………….5 Training Software……………………. 5 Available Accessories ………………….6 Button Functions ……………………6 Menu Structure ……………………7 3. TRAINING COMPUTER BATTERY ………………..8 Charging Your Training Computer ………………… 8 Battery operating time ………………….

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  ENGLISH Pre-training mode ………………….33 Training Mode……………………33 9. POLAR FITNESS TEST ………………….35 Before the Test……………………. 35 Performing the Test………………….35 After the Test……………………36 10.NEW ACCESSORY ……………………. 38 Pairing a New Sensor with the Training Computer…………….38 Pairing a New Heart Rate Sensor with the Training Computer …………38 Pairing a New Speed Sensor with the Training Computer …………..

• Page 4: Introduction

  Polar Sport Zones: To help you train at the right intensity, lock you target sport zone for a training session. When your heart rate goes below or above the target sport zone, the RC3 GPS gives a visual and audible alarm.

• Page 5: The All-In-One Training System

  Training Computer Parts With an integrated GPS unit, the provides Polar RC3 GPS training computer speed and distance data, as well as route information at polarpersonaltrainer.com web service, in all outdoor sports using Global Positioning System (GPS) technology. Signals that GPS satellites transmit to the earth indicate the location of the satellites.

• Page 6: Available Accessories

  ENGLISH Available Accessories With the help of Polar accessories, you can enhance your training experience and achieve a more complete understanding of your performance. Comfortable heart rate sensor Polar H3 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.

• Page 7: Menu Structure

  ENGLISH LIGHT BACK START/OK DOWN • Illuminate the • Exit the menu • Confirm • Move through • Move through display selections selection lists selection lists • Return to the • Press and hold previous level • Start a training •…

• Page 8: Training Computer Battery

  Charging Your Training Computer The Polar RC3 GPS training computer has an internal, rechargable battery. Use the USB cable included in the product set to charge the training computer via the USB connector on your computer. If you want to plug the USB connector to a wall outlet, use a USB power adapter (not included in the product set).

• Page 9: Battery Status Indication

  ENGLISH You can increase the battery operating time significantly by using Available Accessories (page 6) instead of the GPS function for measuring speed and distance when you do not need route information. Battery Status Indication The battery icon in the upper right hand corner of the display shows the battery charging status and approximately how much charge is left in the battery.

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  ENGLISH Low battery Battery status notification Recording stopped Battery Empty The charge is critically low. The training computer stops recording the training session, saves the training data and then goes to sleep mode. When the training computer display is blank, the battery is empty and the training computer has gone to sleep mode.

• Page 11: Setting Up The Training Computer

  ENGLISH 4. SETTING UP THE TRAINING COMPUTER 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 START . is displayed.

• Page 12: Training

  ENGLISH 5. TRAINING Wearing the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. Moisten the electrode area of the strap. Attach the connector to the strap. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.

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  ENGLISH 2. Pair the heart rate sensor with the training computer (pairing is performed only once) is displayed. The training Searching for new heart rate sensor computer searches for the heart rate sensor signal. is displayed when the training computer Heart rate sensor found finds the signal.
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  ENGLISH 4. The training computer searches the GPS satellite signals / sensor signals To catch the GPS satellite signals, go outdoors and away from tall buildings and trees. Wear the training computer with the face upwards on your wrist. Keep the training computer in a horizontal position in front of you and away from your chest (see the image below).

• Page 15: Train With Polar Zoneoptimizer

  ENGLISH *Optional sensors include Polar s3+ stride sensor, 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.
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  ENGLISH 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.

• Page 17: Training Views

  ENGLISH 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.

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  ENGLISH Heart rate sensor Heart rate sensor Heart rate sensor GPS function on s3+ stride sensor SPORT ZONES SPORT ZONES Time in each zone Time on each zone BACK TO START An arrow points the direction of your starting point. For more information, see Back to Starting Point (page 22)
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  ENGLISH Heart rate sensor Heart rate sensor Heart rate sensor CS speed sensor W.I.N.D. CS cadence sensor W.I.N.D. CS cadence sensor W.I.N.D. GPS function on SPORT ZONES CADENCE Time in each Cadence zone Speed/Pace Heart rate SPORT ZONES Time on each zone BACK TO START An arrow…
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  ENGLISH Symbols on the display / Explanation Lap distance Manual lap distance Lap time Manual lap number and lap time Speed/Pace Current pace (min/km or min/mi) or current speed (km/h or mph) This symbol is displayed when the GPS function is on. The amount of bars above the letter G indicates the GPS signal strength.

• Page 21: Button Functions During Training

  ENGLISH Button Functions During Training Record a Lap Press START 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 Lock a Sport Zone…

• Page 22: Back To Starting Point

  Starting point reached is displayed. Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out. This feature uses the GPS function. Set GPS function on in Sport Profile Settings (page 29).

• Page 23: After Training

  ENGLISH 6. AFTER TRAINING Training Benefit The Training Benefit feature helps you better understand the effectiveness of your training. This feature requires the use of the heart rate sensor. After each training session you get textual feedback on your performance providing that you have trained at least a total of 10 minutes in the sport zones. The feedback is based on training time distribution on sport zones, calorie expenditure and duration.

• Page 24: Training Files

  ENGLISH Feedback Training benefit Excellent! You improved the endurance of your Steady state & Basic training muscles and your aerobic fitness. This session also developed your basic endurance and your body’s ability to burn fat during exercise. Great! This long session improved your basic Basic &…

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  ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED Calories Fat burn% of calories (visible if heart rate sensor in use) Average pace Average speed Maximum pace Maximum speed (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) Average cadence Maximum cadence (visible if s3+ stride sensor or CS cadence sensor is in use)

• Page 26: Delete Files

  ENGLISH TRAINING FILE VIEWS INFORMATION DISPLAYED Average heart rate Maximum heart rate Average pace Average speed Maximum pace Maximum speed (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) Lap distance Split distance (visible if the GPS function is on or s3+ stride…

• Page 27: Week Summaries

  ENGLISH Select > > > and press START . is displayed. MENU DATA Delete files All files Delete all files? YES/NO Select is displayed. If you select the training computer returns to the All files deleted training all files menu. Week Summaries To view week summaries of the training files go to MENU…

• Page 28: Polarpersonaltrainer.com

  ENGLISH 7. POLARPERSONALTRAINER.COM For a long-term follow-up, store your training files in the polarpersonaltrainer.com web service. There you can view detailed information on your training sessions and get a better understanding of your training. With the USB cable and Polar WebSync software, it is easy to transfer training files to the polarpersonaltrainer.com web service.

• Page 29: Settings

  ENGLISH 8. SETTINGS Sport Profile Settings 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 different sports. When you start a training session using the sport profile, the training computer detects the needed sensors automatically.

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  ENGLISH select Miles per hour Minutes per mile • is set off as default. Press START and is displayed. Set the distance in Automatic lap Set distance kilometers or in miles and confirm with START . is displayed. After this, you Automatic lap set to x.x km can select to have the Automatic lap •…

• Page 31: Other Sport Settings

  ENGLISH ETRTO Wheel size diameter (inches) Wheel size setting (mm) 25-622 700 x 25C 2080 28-622 700 x 28 2101 32-622 700 x 32C 2126 42-622 700 x 40C 2189 47-622 700 x 47C 2220 Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure. Method 2 Measure the wheel manually for the most accurate result.

• Page 32: User Information Settings

  ENGLISH Sport Zones (page 42). Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first set is displayed. Select ZoneOptimizer off Set ZoneOptimizer off? YES/NO? Zone optimizer off displayed. You can start modifying the zone limits. User Information Settings Enter accurate user information in the training computer to receive the correct feedback on your performance.

• Page 33: Watch Settings

  ENGLISH • : Select Units Metric units (kg, m) Imperial units (lbs, ft) • : Select Language Dansk Deutsch English Español Français Italiano Nederlands Norsk Português and accept with START . Suomi Svenska Watch Settings To view and change your Watch settings select MENU…

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  ENGLISH • Select to view the number of visible satellites. GPS info • Select if you want to see the sport zone heart rate limits. Show zone limits This selection is only available if heart rate sensor is set on. Settings…

• Page 35: Polar Fitness Test

  ENGLISH 9. POLAR FITNESS TEST The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO ), which is commonly 2max used to evaluate aerobic fitness.

• Page 36: After The Test

  ENGLISH evaluation. For further information on evaluations, see Fitness Level Classes. Update to VO 2max • Select to save the OwnIndex value to your user settings and menu. OwnIndex results • Select only if you know your laboratory-measured VO value, and if it differs more than one fitness 2max level class from the OwnIndex result.

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  ENGLISH Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990. Ownindex results Select > > MENU Fitness test OwnIndex results In the menu you can see how your OwnIndex value has been developing. Up to 60 latest OwnIndex results OwnIndex values and respective dates are included in the display.

• Page 38: New Accessory

  ENGLISH 10. NEW ACCESSORY Pairing a New Sensor with the Training Computer Before taking a new sensor into use, it has to be introduced to the training computer. This is called pairing and only takes a few seconds. Pairing ensures that your training computer receives signals from your sensor only, and enables disturbance-free training in a group.

• Page 39: Pairing A New Cadence Sensor With The Training Computer

  ENGLISH To return to time mode, press and hold the BACK button. Pairing a New Cadence Sensor with the Training Computer Make sure the cadence sensor has been correctly installed. For more information on installing the cadence sensor refer to the user manual of the cadence sensor or to the video tutorial at http://www.polar.fi/en/polar_community/videos.

• Page 40: Calibration By Running Wizard

  ENGLISH 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 New Accessory (page 38). Make sure the stride sensor function in the training computer is on. Press UP to enter and select MENU >…

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  ENGLISH In time mode press START and select as your sport profile. Press START again and start Running running. At the starting point of a known lap distance, press START (minimum calibration distance is 400 meters / 0.3 miles). When you have run the whole lap distance, press START . Then calibrate the sensor: Press and hold LIGHT to go enter .

• Page 42: Polar Smart Coaching

  ENGLISH 11. POLAR SMART COACHING Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.

• Page 43: Heart Rate Variability

  ENGLISH If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity.

• Page 44: Maximum Heart Rate

  ENGLISH (page 42). The measurement takes your current physiological state into account and changes Sport Zones values so that it is more certain for you to get the same physiological response when training in specific Sport Zones on different days. This means that when training in optimized Sport Zones the training intensity is adjusted to match the daily physiological status of your body.

• Page 45: Running Cadence And Stride Length

  ENGLISH physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary according to the type of sport performed. HR is used to express training intensity. Determining Maximum Heart Rate Your HR can be determined in several ways. •…

• Page 46: Polar Running Index

  ENGLISH noticeable improvements in stride length, and if combined with some faster leg speed work (such as short strides at best 5km pace), noticeable improvements should be seen in overall speed, as well. *Optional s3+ stride sensor required. Polar Running Index Running Index offers an easy way to monitor performance changes.

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  ENGLISH Running Index Performance Level > 65 Excellent There may be some daily variation in the Running Indexes due to running circumstance changes, for example different surface, hills, wind or temperature. Long-term analysis The single Running Index values form a trend that predicts your success in running certain distances. The following chart estimates the duration that a runner can achieve in certain distances when performing maximally.

• Page 48: Polar Training Load Feature

  ENGLISH Polar Training Load Feature The training load feature in the calendar view in polarpersonaltrainer.com will conveniently tell you how hard your training session was, and how much time is needed for complete recovery.This feature tells you if you have recovered enough for your next session, helping you find the balance between rest and training.

• Page 49: Important Information

  Operating temperatures are -10 °C to +50 °C / +14 °F to +122 °F. If you use the RC3 GPS unit in extreme conditions (high humidity and big temperature changes), some water might condensate inside the unit. This does not damage the unit and water will evaporate after a while.

• Page 50: Service

  Polar product registration, polarpersonaltrainer.com, Polar discussion forum and newsletter registration. Batteries The Polar RC3 GPS training computer has an internal, rechargable battery. Rechargeable batteries have a limited number of charge cycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity.

• Page 51: Precautions

  To avoid interference, it is recommended to wear your compass on one arm (at the level of your chest) and your RC3 GPS on the other arm’s wrist. Do not place credit cards or other magnetic storage media near RC3 GPS, because information stored on them may be erased.

• Page 52: Minimizing Risks When Training

  ENGLISH Minimizing Risks When Training Training may include some risk. Before beginning a regular training 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. •…

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  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 training computer applies the following patented technologies, among others: ® • OwnIndex technology for fitness test.

• Page 54: Frequently Asked Questions

  How do I ensure a good GPS signal reception in The best GPS signal reception can be reached RC3 GPS? when training in an open area where there are no obstructions for the satellite signals. Due to the nature of the GPS signal, for example hills, tall buildings, and trees may block the satellite signal.

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  However, with higher speeds the measurement is more accurate. In order to improve the accuracy of the position calculation, Polar RC3 GPS utilizes the Wide Area Augmentation System (WAAS). WAAS is an extremely accurate navigation system in North America.
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  ENGLISH is displayed Check heart rate sensor! • Make sure the heart rate sensor strap has not loosened during exercise. • Make sure the electrodes of the heart rate sensor are wet. • Make sure the electrodes of the heart rate sensor are clean and undamaged.

• Page 57: Limited International Polar Guarantee

  • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries.

• Page 58: Disclaimer

  Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro ®…

• Page 59: Index

  ENGLISH INDEX Basic settings ……….11 Using a new accessory .

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