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• Page 1
  POLAR RCX5 User Manual…

• Page 2: Table Of Contents

  ENGLISH CONTENTS 1. INTRODUCTION ……………………5 2. TRAINING COMPUTER PARTS ………………..6 Polar RCX5 Training Computer Parts ………………6 Optional Accessories ………………….7 3. GETTING STARTED …………………… 8 Basic Settings ……………………8 Button Functions and Menu Structure ………………8 Button Functions ………………….8 Menu Structure ……………………

• Page 3
  Running Cadence and Stride Length ………………47 Polar Running Index………………….48 Polar Training Load Feature ………………..50 Polar Endurance Training Program for Running and Cycling………….. 51 Polar Training Articles………………….51 13.IMPORTANT INFORMATION …………………. 52 Caring for Your Product ………………….52 Service ………………………
• Page 4
  ENGLISH INDEX ……………………..62…

• Page 5: Introduction

  • The RCX5 training computer has four default Sport profiles for you to choose from. You can also create your own sport profiles in WebSync software and download them onto your training computer using DataLink data transfer unit.

• Page 6: Training Computer Parts

  WebSync software. DataLink plugs into a USB port on your computer, and it detects your training computer with wireless W.I.N.D. technology. Heart rate sensors with Polar specific GymLink technology, e.g. Polar H1 and H2, can be used with compatible gym equipment.

• Page 7: Optional Accessories

  ENGLISH Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs. Optional Accessories Optional Polar s3+ stride sensor wirelessly measures speed/pace, distance, running cadence and stride length. Optional transmits Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D.

• Page 8: Getting Started

  ENGLISH 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. is displayed.

• Page 9
  Applications • 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.

• Page 10: Prepare For Training

  4. PREPARE FOR TRAINING Plan Your Training You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help.

• Page 11: Calibration By Running Wizard

  ENGLISH running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibrate the stride sensor for that sport also. If you select Running as your sport profile and do walking activities, there is no need to calibrate the s3+ stride sensor.

• Page 12
  ENGLISH Fix the displayed lap distance with the distance you just ran, and press OK. Calibrated to x.xxx displayed. The sensor is now calibrated and ready for action. Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered. In time mode press OK once.

• Page 13: Training

  If you are using a speed, cadence, GPS or stride sensor for the first time, see Using a New Accessory (page 42). 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 14).

• Page 14: Train With Polar Zoneoptimizer

  (page 35). *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. «XX sensor low battery» is displayed during training if any of the possible sensors have low battery.

• Page 15
  ENGLISH To start the training session with ZoneOptimizer press OK. The display will show the sport used in the previous training session and the count down timer will start running in the background as soon as the heart rate has reached 70 beats per minute. An ECG-curve will appear in the top right had corner of the display.

• Page 16: Use Polar Endurance Training Program

  Use Polar Endurance Training Program Download Polar Endurance program from polarpersonaltrainer.com, and have a ready made program to guide you in your training. To be able to download the program you need an account in the polarpersonaltrainer.com, the DataLink data transfer unit and WebSync software.

• Page 17: Record A Lap

  To lock/unlock the zone, press and hold OK. During a training session that is part of a Polar Endurance training program: Press and hold OK and select Lock zone Unlock zone from the Lap menu.

• Page 18: Night Mode

  For more information, on the HeartTouch settings see Sport Profile Settings (page 27). Night Mode There is a night mode function in RCX5 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, or use the HeartTouch function during training recording.

• Page 19
  Max speed Trip Trip distance Information on the display (Polar G5 GPS Symbol Explanation sensor / Polar G3 GPS sensor W.I.N.D. required) Current speed/pace. The Speed amount of bars above the letter G indicates the GPS signal strength. Distance covered so far…

• Page 20: Reminder

  ENGLISH Information on the display (Polar G5 GPS Symbol Explanation sensor / Polar G3 GPS sensor W.I.N.D. required) Maximum speed/pace so Max speed Trip Trip distance Information on the display (Polar CS speed Symbol Explanation sensor W.I.N.D. required) Speed you are currently…

• Page 21
  ENGLISH Care for your heart rate sensor 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 Caring for Your Product (page 52). Training…

• Page 22: After Training

  ENGLISH 6. AFTER TRAINING Analyze Training Results To view basic data on your performance, see > > on your training computer. For MENU Data Training files deeper analysis, transfer the data to polarpersonaltrainer.com with DataLink data transfer unit and WebSync software. The web service offers various options to analyze the data with. Single Sport Training Files To view training files on different sports go to >…

• Page 23
  ENGLISH Cycling Average speed Maximum speed Visible only if speed data from GPS, stride sensor, or bike speed sensor available. Running Average cadence Maximum cadence Visible if stride sensor or bike cadence sensor data available. Running Average stride length RunningIndex Visible if stride sensor data available.

• Page 24: Multisport Training File

  ENGLISH Automatic laps Best lap Average lap Visible if automatic lap feature is set on. Multisport Training File To view a multisport training file go to > > and browse with UP/DOWN buttons to MENU Data Training files select the file you want to review and press OK. MULTISPORT Summary gives you the general information on the whole training session.

• Page 25: Totals Since Xx.xx.xxxx

  ENGLISH SUMMARY This week The dates on which the data was collected Duration Duration Distance Calories Sessions Sport zones 1, 2, 3, 4 and 5 Time per zone Totals Since xx.xx.xxxx To view totals of the training files go to >…

• Page 26: Data Transfer

  For long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you can view detailed information of your training data and get a better understanding of your training. With Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the polarpersonaltrainer.com web service.

• Page 27: Settings

  > SETTINGS Sport profiles You can create new sport profiles and modify the settings with Polar WebSync software and transfer them onto your training computer with DataLink data transfer unit. For more information, see WebSync Help. Running Settings To view or modify sport profile settings for running select >…

• Page 28: Cycling Settings

  ENGLISH visible in the list of sports in pre-training mode, when you press OK in Time mode. Select Sport not is displayed. shown in pre-training mode This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden.

• Page 29: Swimming Settings

  ENGLISH For more information on pairing a new sensor to the training computer see Using a New Accessory (page ? ). Measuring Wheel Size Select > > > > > MENU SETTINGS Sport profiles Cycling (Bike 1)/Cycling 2 (Bike 2) Bike 1 settings Wheel >…

• Page 30: Other Sport Settings

  ENGLISH • > Set reminder Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help. • Set training views For more information, see Set training views • Select is displayed.

• Page 31: User Information Settings

  ENGLISH The display reads: Browse the selection with To confirm the value, press OK UP/DOWN and select the value to be modified. Confirm with OK ZoneOptimizer Set ZoneOptimizer Off Confirm with OK Heart rate view Select heart rate view Beats (BPM) or per minute Percent of…

• Page 32
  ENGLISH The display reads: Browse the selection with To confirm the value, press OK UP/DOWN and select the value to be modified. Activity level Low (0-1 h/wk) Moderate (1-3 h/wk) High (3-5 h/wk) Top (5+ h/wk) Activity level is an assessment of your level of long-term physical activity.

• Page 33: Maximum Heart Rate (Hrmax)

  ® OwnIndex Polar OwnIndex, the result of Polar Fitness Test, predicts your maximal oxygen uptake (VO2 ). OwnIndex usually ranges from 20 to 95 and is comparable to VO2 , commonly used to evaluate aerobic fitness.

• Page 34: Watch Settings

  ENGLISH Recording Rate WearLink+ Speed Cadence Hybrid / H2 heart rate sensor 104h 217h 599h 2151h 13min 38min 30min 39min 34min 118h 312h 1101h 6min 23min 54min 58min 47min 252h 887h 49min 55min 4634min 25min 5min 122h 405h 38min 57min 10min 35min 57min…

• Page 35: Connection Settings

  ENGLISH • Set date Date format Date separator • Select week’ starting day Monday Saturday Sunday • Select watch face Time only Time and logoTime and event (if you have set an event date on your PC) Connection Settings To modify your connection settings select >…

• Page 36
  ENGLISH The option is only available when s3+ stride sensor is in use. • Select and set training sounds Training sounds Soft Loud Very loud • Select Set automatic lap off This selection is only available if speed information is available i.e. optional CS speed sensor for cycling or s3+ stride sensor for running has been set on for the sport profile.

• Page 37: Applications

  ENGLISH 9. APPLICATIONS 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 (VO2 ), which is commonly used to evaluate aerobic fitness.

• Page 38: After The Test

  ENGLISH The progress bar indicates that the test is ongoing. Stay relaxed and limit body movements and communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity level of is displayed. Select , or .

• Page 39: Polar Race Pace

  The polarpersonaltrainer.com also allows you to make graphical comparisons with previous results. Polar Race Pace Race pace feature helps you to keep a steady pace and achieve your target time for a set distance. Define a target time for the distance, for example, 45 minutes for a 10 kilometer run.

• Page 40
  ENGLISH Select > > > > > MENU Applications Race pace Select sport Set race pace Set target distance in > > is displayed. km/mi Set target time Race pace set to xx:xx MIN/KM or MIN/MI To set the Race pace on for your training session, select >…

• Page 41: Using A New Heart Rate Sensor

  ENGLISH 10. USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor If you purchase a new compatible heart rate sensor as an accessory, it has to be introduced to the training computer. This is called pairing and takes only a few seconds. Pairing ensures that your training computer receives signals from your accessory only, and enables disturbance-free training in a group.

• Page 42: Using A New Accessory

  To return to time mode, press and hold the BACK button. 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.com/en/support/video_tutorials . Pairing a New GPS Sensor With Training Computer Make sure the GPS sensor has been correctly attached, in an upright position and that your are wearing the GPS sensor on the same arm as you are wearing your training computer.

• Page 43: Pairing A New Stride Sensor With Training Computer

  To return to time mode, press and hold the BACK button. For more information on setting up the stride sensor refer to the user manual of the stride sensor or to the video tutorial at http://www.polar.com/en/support/video_tutorials . Using a New Accessory…

• Page 44: Background Information

  12. BACKGROUND INFORMATION 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 45: Heart Rate Variability

  Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance. The Polar target heart rate zones can be personalized by using a laboratory measured HR value, or by taking a field test to measure the value yourself.

• Page 46
  Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 44). The ZoneOptimizer measurement takes your personal information, including your heart rate variability, into account and personalizes your sport zones before every training session.

• Page 47: Maximum Heart Rate

  • You can obtain a HR -p score that predicts your HR by taking the Polar Fitness Test. • HR can also be estimated by using the commonly used formula: 220 — age, although research shows that this method is not very accurate, especially for older persons or those who have been fit for many years.

• Page 48: Polar Running Index

  • stresses progress through better running technique and fitness level. Running Index is calculated during every training session when heart rate and the Polar s3+ stride sensor / Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D.* signal is recorded, and when the following requirements apply: •…

• Page 49
  ENGLISH Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 >…

• Page 50: Polar Training Load Feature

  0:33:00 1:12:30 2:32:00 *Optional Polar s3+ stride sensor or Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. required. 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 51: Polar Endurance Training Program For Running And Cycling

  For more information on Training load, see polarpersonaltrainer.com Help. Polar Endurance Training Program for Running and Cycling Polar has created tailored Endurance training programs for running and cycling, which are available for you in polarpersonaltrainer.com. You get a personalized training program to best suit your current fitness level.

• Page 52: Important Information

  To purchase a new sensor contact your authorized Polar Service Center or retailer. For information on how to change the battery for the Polar s3+ stride sensor, Polar G5 GPS sensor or Polar G3 GPS sensor W.I.N.D., consult the user manual for the product in question.

• Page 53: Change Batteries Yourself

  Prior to changing the battery, please note the following: • The low battery indicator is displayed when 10-15% of the battery capacity is left. • Before battery change, transfer all data from your RCX5 to polarpersonaltrainer.com to avoid data loss. For more information, see Transfer Data (page 26).

• Page 54: Power Save Mode

  For more information, see WebSync Help. Battery Lifetime in RCX5 The battery lifetime for the RCX5 training computer is on average 8-11 months and depends on which features and sensors you use. The suggestions below will help you to lengthen the battery lifetime.

• Page 55: Precautions

  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 GPS sensor / Polar 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.

• Page 56: Technical Specifications

  Note! If you are using a pacemaker, you can use Polar training computers. In theory interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest anyone ever having experienced interference.

• Page 57
  20ºC). Products are divided into four different categories according to water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers.

• Page 58: Frequently Asked Questions

  Problems occur more frequently when measuring heart rate in water. If you are having problems measuring heart rate in salt water or highly chlorinated water, we recommend you use the Polar T31c heart rate sensor. Frequently Asked Questions What should I do if…

• Page 59: Limited International Polar Guarantee

  • Items purchased second hand are not covered by the two (2) year warranty, unless otherwise stipulated by local law. • During the guarantee period, the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase.

• Page 60: 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 61
  ENGLISH Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.com [http://www.polar.com] EN 5.0 5/2013 Important Information…
• Page 62
  ENGLISH INDEX AutoSync …………35 Reset week summaries .

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1.ИЗУЧИТЕ ТРЕНИРОВОЧНЫЙ КОМПЬЮТЕР RCX5 ..…..3 Компоненты тренировочного компьютера RCX5…………….4

2.НАЧАЛО РАБОТЫ………………………………………………6 Кнопки и структура меню……………………………………….6 Ввод основных настроек…………………………………………7

3.ПОДГОТОВКА К ТРЕНИРОВКЕ………………………………8 Планирование тренировки………………………………………8 Использование аксессуаров для RCX5…………………………9

4.ТРЕНИРОВКА……………………………………………………10

5.ПОСЛЕ ТРЕНИРОВКИ…………………………………………13

6.ВАЖНАЯ ИНФОРМАЦИЯ…………………………………….14 Содержание вашего тренажера…………………………………14 Обслуживание……………………………………………………15 Батареи……………………………………………………………16 Срок службы батарей……………………………………………18 Меры предосторожности……………………………………….18 Технические спецификации……………………………………20 Ограниченная сроком международная гарантия Polar…….22