Manuale d’uso / di manutenzione del prodotto RCX3 del fabbricante Polar
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POL AR R CX3 User Manual.
CONTENTS 1 . I N T R O D U C T I O N .................................................................................................................... 4 2 . T H E C O M P L E T E T R A I N I N G S Y S T E M .........................................
T r ai ni ng Mo de .................................................................................................................. 3 1 9 . P O L A R F I T N E S S T E S T .............................................................................
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 .
2. THE COMPLETE TRAINING SYSTEM T raining 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 .
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 .
3. GETTING ST ARTED 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 .
• 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 ? ).
oxygen uptake (VO 2max ), which is a commonly used aerobic capacity measure. For more information, see Polar Fitness T est (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.
4. PREP ARE 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 .
T o calibrate the stride sensor manually before training, select 1. Settings > Sport profiles > Running > Stride sensor > Set f actor . 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.
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.
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.
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.
4. After the determination is finished, the training computer displays one of the following: • Def ault sport zones (he art r ate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used. • Sport zones optimized.
CALORIES Calories T ime of day Duration ZONEPOINTER ZonePointer T ime at Zone Duration ZONEPOINTER ZonePointer T ime at Zone Duration SPORT ZONES T ime on each zone LAP 01 TIME Lap time Heart rate Lap.
LAP 01 TIME Lap time Heart rate Lap distance CADENCE Cadence T ime of day Calories LAP 01 TIME Lap time Heart rate Lap distance AVERAGE SPEED/PACE A verage speed/pace Calories T ime of day SPORT ZONES.
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) Y ou can select the speed view in sport profile settings. See Sport Profile Settings (page 27 ) for instructions.
Lock a Sport Zone Y ou can lock/unlock your heart rate to the current sport zone. T o 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.
6. AFTER TRAINING Analyze T raining Results The RCX3 records your training data in Tr aining files when the training session has lasted at least one minute. T o view basic data on your performance, see MENU > Data > Tr aining files . For deeper analysis, transfer the data to polarpersonaltrainer .
Ave r age stride length Running index (visible if s3+ stride sensor in use) Bike in use Riding dur ation (visible if training file is cycling sport) Sport zones T ime on each zone (visible if heart ra.
Lap distance Split distance (visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor in use) Ave r age cadence Maximum cadence (visible if s3+ stride sensor or CS cadence sensor in use) Av.
Feedback T raining benefit Tempo & Ste ady state tr aining Good pace! Y ou improved your ability to sustain high intensity effort for longer . This session also developed your aerobic fitness and the endurance of your muscles. Ste ady state & Tempo tr aining Good pace! Y ou improved your aerobic fitness and the endurance of your muscles.
Calories Number of sessions Sport zones 1, 2, 3, 4 and 5 T ime per zone T otals Since xx.xx.xxxx T o view totals of the training files go to MENU > Data > Totals since and press OK .
reset is displayed or No and the training computer returns to Data menu. Reset T otals T o reset totals select MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the training computer returns to Data menu.
7. DA T A TRANSFER T ransfer Data For long-term follow-up, store all your training files in the polarpersonaltrainer .com web service. There you can view detailed information of your training data and get a better understanding of your training.
8. SETTINGS Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX3 training computer . T o modify sport profile settings select MENU > Settings > Sport profiles .
• Tr aining view numbe ring : Select On or Off . If you set the Tr aining view numbe ring On , the number of the training view appears for a few seconds when you browse the training views with UP / DOWN . • Tr aining view : Select 3 rows or 2 rows .
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. Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark that point.
T o view and modify user information settings, select MENU > Settings > Use r information > USER INFORMAT. . Browse the selection with UP/DOWN and accept the value with OK .
• Time : Select Time 1 , Time 2 or Time in use • Date : Set date , Date format and Date separ ator • Week' starting day : Select Monday , Saturday or Sunday • Watch f ace : Select Time only , Time and logo Time and e vent (visible if you have set an event in the www .
9. POLAR FITNESS TEST The Polar Fitness T est 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 2max ), which is commonly used to evaluate aerobic fitness.
evaluation. For further information on evaluations, see Fitness Level Classes. Update to VO 2max ? • Select Yes to save the OwnIndex value to your user settings and OwnIndex results menu. • Select No only if you know your laboratory-measured VO 2max value, and if it differs more than one fitness level class from the OwnIndex result.
Aerobic fitness norms for males and females aged 6 to 75 years: a review . A viat Space Environ Med ; 61:3-11, 1990. Ownindex results Select MENU > Fitness test > OwnIndex results In the OwnIndex results menu you can see how your OwnIndex value has been developing.
10. USING A NEW HEART RA TE SENSOR Using a New Heart Rate Sensor If you purchase a WearLink+ Hybrid transmitter as an accessory , it has to be introduced to the training computer .
11. USING A NEW ACCESSOR Y Before taking a new accessory 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 accessory only , and enables disturbance-free training in a group.
Pairing a New GPS Sensor with the T raining 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 . Also make sure you have turned the GPS sensor on.
12. BACKGROUND INFORMA TION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. T raining is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities.
Aerobic power is enhanced in heart rate zone 3 . The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. T raining in sport zone 3 may , for example, consist of intervals followed by recovery .
amount of heart rate variability measured when compared to earlier measurements. Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 38 ).
Maximum Heart Rate Maximum heart rate (HR max ) is the highest number of heartbeats per minute (bpm) during maximum 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.
A good way of improving stride length is to undertake specific strength work, like running hills, running in soft sand, or running up steps. A six-week training period including strength work should r.
Running Index Performance Level 59-65 V ery good > 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.
*Optional s3+ stride sensor or G3/G5 GPS sensor required. Polar T raining 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 .
13. IMPORT ANT INFORMA TION Caring for Y our Product Like any electronic device, the Polar training computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Connector: Detach the connector from the strap after every use.
retailer . For battery information of 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. Prior to changing the battery , please note the following: • The low battery indicator is displayed when 10-15% of the battery capacity is left.
Danger of explosion if the battery is replaced with wrong type. Power Save Mode The power save mode is enabled by default. During the night, in between the hours 24:00 - 06:00 / 12:00am - 06:00am, the training computer display will be switched off automatically .
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.
Battery sealing ring: Silicone Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F T raining computer materials: PMMA lens with hard coating in top surface, training computer body ABS+GF metal parts stainless steel Wrist strap and buckle materials: Polyurethane (TPU)/Silicone, stainless steel Watch accuracy: Better than ± 0.
• OwnIndex ® technology for fitness test. • OwnCal ® personal calorie calculation. Polar WebSync Software and Polar DataLink™ System Requirements: Operating system: Microsoft Windows XP/Vista/7 or Mac OS X 10.
you may be experiencing cardiac arrhythmia. Most cases of arrhythmia are not serious, but consult your doctor nevertheless. • A cardiac event may have altered your ECG waveform.
This product is compliant with Directive 93/42/EEC. The relevant Declaration of Conformity is available at www .polar .fi/support. Regulatory information is available at www .
Manufactured by: Polar Electro Oy Professorintie 5 FI-90440 KEMPELE T el +358 8 5202 100 Fax +358 8 5202 300 www .polar .fi ENG A 3/2012 ENGLISH Important Information 53.
INDEX A u t o S y n c ....................................................... 2 6 B a s i c s e t t i n g s ................................................... 7 B a t t e r y s y m b o l ................................................. 5 0 B i k e s e t t i n g s .
Un punto importante, dopo l’acquisto del dispositivo (o anche prima di acquisto) è quello di leggere il manuale. Dobbiamo farlo per diversi motivi semplici:
Se non hai ancora comprato il Polar RCX3 è un buon momento per familiarizzare con i dati di base del prodotto. Prime consultare le pagine iniziali del manuale d’uso, che si trova al di sopra. Dovresti trovare lì i dati tecnici più importanti del Polar RCX3 - in questo modo è possibile verificare se l’apparecchio soddisfa le tue esigenze. Esplorando le pagine segenti del manuali d’uso Polar RCX3 imparerai tutte le caratteristiche del prodotto e le informazioni sul suo funzionamento. Le informazioni sul Polar RCX3 ti aiuteranno sicuramente a prendere una decisione relativa all’acquisto.
In una situazione in cui hai già il Polar RCX3, ma non hai ancora letto il manuale d’uso, dovresti farlo per le ragioni sopra descritte. Saprai quindi se hai correttamente usato le funzioni disponibili, e se hai commesso errori che possono ridurre la durata di vita del Polar RCX3.
Tuttavia, uno dei ruoli più importanti per l’utente svolti dal manuale d’uso è quello di aiutare a risolvere i problemi con il Polar RCX3. Quasi sempre, ci troverai Troubleshooting, cioè i guasti più frequenti e malfunzionamenti del dispositivo Polar RCX3 insieme con le istruzioni su come risolverli. Anche se non si riesci a risolvere il problema, il manuale d’uso ti mostrerà il percorso di ulteriori procedimenti – il contatto con il centro servizio clienti o il servizio più vicino.
