Page 2 - CONTENTS; ENGLISH
CONTENTS 1. INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2. THE ALL-IN-ONE TRAINING SYSTEM . . . ....
Page 4 - Key Features and Benefits
1. INTRODUCTION Congratulations on the purchase of your Polar RC3 GPS ™ training computer! The training computer offers you an all-in-one system to guide you in your training. This user manual includes complete instructions to help you get the most out of your training computer. The latest version o...
Page 5 - Training Computer Parts; Polar RC3 GPS training computer; Training Software; WebSync software
2. THE ALL-IN-ONE TRAINING SYSTEM Training Computer Parts With an integrated GPS unit, the Polar RC3 GPS training computer provides speed and distance data, as well as route information at polarpersonaltrainer.comweb service, in all outdoor sports using Global Positioning System (GPS) technology.Sig...
Page 6 - Available Accessories; Polar H2
Polarpersonaltrainer.com is your online training diary and interactive training community that keeps you motivated. For a deeper analysis of your training, transferthe training data to the polarpersonaltrainer.com web service using the USB cableand WebSync software.With the polarpersonaltrainer.com ...
Page 7 - Button Functions; Menu Structure; Data
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. *When using the training computer with s3+ stride sensor or CS speed sensor W.I.N.D., the trainingcomputer retrieves s...
Page 9 - TRAINING COMPUTER BATTERY; Charging Your Training Computer; Battery operating time
3. TRAINING COMPUTER BATTERY Charging Your Training Computer The Polar RC3 GPS training computer has an internal, rechargable battery. Use the USB cable included inthe product set to charge the training computer via the USB connector on your computer. If you want toplug the USB connector to a wall o...
Page 10 - instead; Battery Status Indication; Battery icon; Low battery notifications; Battery status; and carry
use your training computer, the features you select and use, and battery aging. The operating time issignificantly reduced in temperatures well below freezing. Wearing the training computer under yourovercoat helps to keep it warmer and to increase the operating time. You can increase the battery op...
Page 12 - SETTING UP THE TRAINING COMPUTER; Basic Settings; in time view. If you bought a set which does not
4. SETTING UP THE TRAINING COMPUTER Basic Settings Before using your training computer for the first time, customize the basic settings. Enter as accurate dataas possible to ensure correct feedback based on your performance. Activate your training computer by pressing START . Select language is disp...
Page 13 - Wearing the Heart Rate Sensor; Starting a Training Session; Start by pressing START
5. TRAINING Wearing the Heart Rate Sensor Wear the heart rate sensor to measure heart rate. 1. Moisten the electrode area of thestrap. 2. Attach the connector to the strap. 3. Tie the strap around your chest,just below the chest muscles, andattach the hook to the other end ofthe strap. 4. Adjust the...
Page 14 - Select the sport profile; Sport Profile Settings
2. Pair the heart rate sensor with the training computer(pairing is performed only once) 1. Searching for new heart rate sensor is displayed. The training computer searches for the heart rate sensor signal. 2. Heart rate sensor found is displayed when the training computer finds the signal. If the t...
Page 15 - Back to Starting Point; feature requires accurate; Start recording the training session; Quick Menu
4. The training computer searches the GPS satellite signals / sensor signals 2. To catch the GPS satellite signals, go outdoors and away from tallbuildings and trees. Wear the training computer with the face upwards on your wrist. Keepthe training computer in a horizontal position in front of you an...
Page 16 - Train with Polar ZoneOptimizer; Start Training Session with Polar ZoneOptimizer; If you have a very low HR; , the training computer will give you special limits.
*Optional sensors include Polar s3+ stride sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadencesensor W.I.N.D. Train with Polar ZoneOptimizer The ZoneOptimizer function determines your personalized sport zones (heart rate zones) for your aerobictraining session. It measures your heart rate var...
Page 17 - Gradually increase your heart rate above 130 bpm and keep it there.; Training Views; Heart rate sensor
4. The third part of the determination will start when your heart rate hasrisen above 130 beats per minute. Gradually increase your heart rate above 130 bpm and keep it there. The ZoneOptimizer determination will be finalized when the heart ratehas been above 130 beats per minute for more than half ...
Page 21 - Button Functions During Training; Record a Lap; Press; Lock a Sport Zone; Night Mode
Symbols on the display / ExplanationZonePointer Target zone indicator with a heart symbol that moves leftor right on the sport zone scale according to your heartrate. Time in Zone Time spent in the target zone Time of day Button Functions During Training Record a Lap Press START to record a lap. The...
Page 22 - View Quick Menu; Pause / Stop Training Recording; Caring for Your Product; When you reach the starting point,; This feature uses the GPS function. Set GPS function on in
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 33). Pause / Stop Training Recording 1. To pause training recording, press BACK once. To continue training recording, p...
Page 23 - Training Benefit; Feedback
6. AFTER TRAINING Training Benefit The Training Benefit feature helps you better understand the effectiveness of your training. This featurerequires the use of the heart rate sensor. After each training session you get textual feedback on yourperformance providing that you have trained at least a to...
Page 24 - Training Files; TRAINING FILE VIEWS
Feedback Training benefit Steady state & Basic training Excellent! You improved the endurance of yourmuscles and your aerobic fitness. This session alsodeveloped your basic endurance and your body'sability to burn fat during exercise. Basic & Steady state training, long Great! This long sess...
Page 26 - Delete Files
TRAINING FILE VIEWS INFORMATION DISPLAYED Average heart rate Maximum heart rate Average pace / Average speed Maximum pace / Maximum speed (visible if the GPSfunction is on ors3+ stridesensor/CS speedsensor is in use) Lap distance Split distance (visible if the GPSfunction is on ors3+ stridesensor/CS...
Page 27 - Week Summaries; Reset Week Summaries
1. Select MENU > DATA > Delete files > All files and press START . Delete all files? YES/NO is displayed. 2. Select YES and All files deleted is displayed. If you select NO the training computer returns to the training all files menu. Week Summaries To view week summaries of the training fi...
Page 28 - Analyze Your Training Data; How to set up your computer for data transmission; Utilize Polar Endurance Training Programs
7. POLARPERSONALTRAINER.COM Analyze Your Training Data For a long-term follow-up, store your training files in the polarpersonaltrainer.com web service. There youcan view detailed information on your training sessions and get a better understanding of your training.With the USB cable and Polar WebSy...
Page 29 - in time mode. If you bought a set which does not include a; Running Settings
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 trainingsession using the sport profile, the training...
Page 30 - Measuring Wheel Size; Method 1; ETRTO
select Miles per hour or Minutes per mile . • Automatic lap is set off as default. Press START and Set distance is displayed. Set the distance in kilometers or in miles and confirm with START . Automatic lap set to x.x km is displayed. After this, you can select to have the Automatic lap Off or On ....
Page 31 - Method 2; Other Sport Settings; Heart Rate Settings
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 ...
Page 32 - User Information Settings; Maximum Heart Rate (HR; OwnIndex; General Settings
Sport Zones (page 42). Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first set ZoneOptimizer off is displayed. Set ZoneOptimizer off? YES/NO? Select YES . Zone optimizer off is displayed. You can start modifying the zone limits. User Information Settings En...
Page 33 - Time Mode; The option is only available when s3+ stride sensor is in use.
• Units : Select Metric units (kg, m) or Imperial units (lbs, ft) • Language : Select Dansk , Deutsch , English , Español , Français , Italiano , Nederlands , Norsk , Português , Suomi or Svenska and accept with START . Watch Settings To view and change your Watch settings select MENU > Settings ...
Page 34 - This selection is only available if heart rate sensor is set on.
• Select GPS info to view the number of visible satellites. • Select Show zone limits if you want to see the sport zone heart rate limits. This selection is only available if heart rate sensor is set on. ENGLISH 34 Settings
Page 35 - POLAR FITNESS TEST; Before the Test; Wear the heart rate sensor; Performing the Test
9. POLAR FITNESS TEST The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness atrest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic fitness. Your long-term level of physical ac...
Page 36 - Update to VO; After the Test; Fitness Level Classes
When the test is over, you hear two beeps. OwnIndex is displayed with a numerical value and levelevaluation. 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 onl...
Page 40 - Set correct lap distance
Calibration by Running Wizard Before calibration the stride sensor needs to be paired with the training computer. For more information on pairingthe 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 ent...
Page 42 - POLAR SMART COACHING; Polar Sport Zones; Target zone; Training benefit; VERY HARD
11. POLAR SMART COACHING Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is dividedinto five sport zones based on percentages of maximum heart rate. With sport zones, you can easily selectand monitor training intensities. Target zone ...
Page 43 - Heart Rate Variability; Polar ZoneOptimizer; Benefits of the ZoneOptimizer feature
If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In thesezones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher theintensity. Sufficient recovery between intervals is very important. The training patter...
Page 45 - Maximum Heart Rate; Determining Maximum Heart Rate; Running Cadence and Stride Length
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 alsovary according to the type of sport performed. HR max is used to express train...
Page 46 - Polar Running Index; For a precise exercise heart rate, you need your exact HR; and HR; heart rate values are always estimates.; Men
A good way of improving stride length is to undertake specific strength work, like running hills, running insoft sand, or running up steps. A six-week training period including strength work should result innoticeable improvements in stride length, and if combined with some faster leg speed work (su...
Page 47 - Women
Age / Years Very low Low Fair Moderate Good Very good Elite 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 ...
Page 48 - Running Index; Polar Training Load Feature
Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km(h:mm:ss) 42.195 km(h:mm:ss) 46 2300 0:27:50 0:57:30 2:08:00 4:24:00 48 2400 0:26:30 0:55:00 2:02:00 4:12:00 50 2500 0:25:20 0:52:40 1:57:00 4:02:00 52 2600 0:24:20 0:50:30 1:52:00 3:52:00 54 2700 0:23:20 0:48:30 1:47:30 3:43:00 5...
Page 49 - Suitable Program Starting Level for Everybody
Endurance training programs are ideal for you, if running or cycling is incorporated in your main fitnessroutine. Endurance programs improve cardiovascular fitness and are not targeted to any sport event. Endurance training programs are continual i.e. the program will continue as long as you want to...
Page 50 - IMPORTANT INFORMATION; Training computer; Check the washing instructions on the label of the strap.; CS speed sensor, CS cadence sensor and s3+ stride sensor; Storing
12. IMPORTANT INFORMATION Caring for Your Product Like any electronic device, the Polar training computer should be treated with care. The suggestions belowwill help you fulfil guarantee obligations and enjoy this product for many years to come. Training computer Keep your training computer clean. U...
Page 51 - Service; Batteries; Change the Heart Rate Sensor Battery
Keep your training computer and sensors in a cool and dry place. Do not keep them in a dampenvironment, in non-breathable material (a plastic bag or a sports bag) nor with conductive material (a wettowel). Do not expose the training computer to direct sunlight for extended periods, such as by leavin...
Page 52 - Changing Heart Rate Sensor Battery; Precautions; Interference During Training; Electromagnetic Interference and Training Equipment
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. simultaneously from both sides,with metal or electrically conducting tools, like tweezers. This may short circuit the ba...
Page 53 - Minimizing Risks When Training; Technical Specifications; 50 mAH Li-Pol rechargeable battery
storage media near RC3 GPS, because information stored on them may be erased. Minimizing Risks When Training Training may include some risk. Before beginning a regular training program, it is recommended that youanswer the following questions concerning your health status. If you answer yes to any o...
Page 55 - Polar WebSync Software and USB Cable; Internet connection; Frequently Asked Questions
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. • OwnCal ® personal calorie calcula...
Page 58 - Limited International Polar Guarantee; The receipt of the original purchase is your proof of purchase!
The speed, distance or cadence readings areirregular Temporary electromagnetic interference in yourcurrent surroundings can cause irregular readings.WLAN base stations may cause interference. Toavoid erratic reading or misbehaviors, move awayfrom possible sources of disturbance. I do not know where ...
Page 59 - Disclaimer
by following local waste disposal regulations and, where possible, utilize separate collection of electronicdevices for products, and battery and accumulator collection for batteries and accumulators. This marking shows that the product is protected against electric shocks. Polar Electro Oy is a ISO...
Page 60 - INDEX
INDEX Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Battery operating time . . . . . . . . . . . . . . . . ...
