Page 2 - CONTENTS; ENGLISH
CONTENTS 1. INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 2. TRAINING COMPUTER PARTS . . . . . . . ...
Page 5 - Polar WearLink
1. INTRODUCTION Congratulations on your purchase of a new Polar RCX5 ™ training computer! It is a complete training system for multisport and endurance athletes, and supports your training from planning through training toanalyzing. This user manual includes complete instructions, helping you to get...
Page 6 - TRAINING COMPUTER PARTS; Polar RCX5 Training Computer Parts; Polar RCX5 training computer; Optional Accessories; Polar s3+ stride sensor
2. TRAINING COMPUTER PARTS Polar RCX5 Training Computer Parts Polar RCX5 training computer provides you with data you need to enhance your training performance, and also saves the data for later analysis. Comfortable Polar WearLink ® + Hybrid transmitter sends ECG-accurate heart rate signal to the t...
Page 8 - Button Functions; LIGHT; Menu Structure
3. GETTING STARTED 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 OK. Select language is displayed. You can selec...
Page 10 - PREPARE FOR TRAINING; Plan Your Training; Sport Profiles; once to enter; to enter QUICK MENU. For more information, see; Polar Endurance Training Program; Calibrate the Polar s3+ Stride Sensor
4. PREPARE FOR TRAINING Plan Your Training You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phasedtraining sessions in polarpersonaltrainer.com. Transfer them to the training computer by using theDataLink and WebSync software. For more information, se...
Page 13 - Wear the Transmitter; Start Training
5. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strapunder running water. In demandingconditions, for instance duringlong-lasting events, we recommendusing conductive electrode lotion orgel to improve contact. It is importantto wash the ...
Page 14 - For more information on modifying training views, see; Train With Polar ZoneOptimizer; Start Training Session with Polar ZoneOptimizer
2. Select the sport for the training session by browsing with UP/DOWNbuttons. The sport profile shown first on the list is the sport previously used in atraining session. To change sport profile settings or heart rate settings before thetraining recording is started (in pre-training mode), press and...
Page 15 - If you have a very low HR; , the training computer will give you special limits.
limits in use i.e. you have not modified the heart rate limits manually. If you want to modify the SportZone heart rate limits manually, set the ZoneOptimizer function off. To set the ZoneOptimizer function on, select MENU > Settings > Heart rate settings > ZoneOptimizer > On . The ZoneO...
Page 16 - during training; Button Functions During Training
5. After the determination is finished, the training computer displays oneof the following: • Default sport zones (heart rate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used. • Sport zones optimized. Heart rate zones on higher level. The lim...
Page 17 - Record a Lap; Press; Lock a Zone; Zoom the Training View Display
Record a Lap Press OK to record a lap. The display will show: Lap numberAverage heart rate of the lapLap time If a speed sensor is activated, the following will also appear:Lap numberAverage speed/pace of the lapLap distance Lock a Zone When training without preset target zones, you can lock your he...
Page 18 - Continue: Continue training recording by pressing OK.; Personalize the Training Computer Display; Information on the display
• show time of day. • take a lap. Please note that HeartTouch function only works with Polar WearLink ® + Hybrid transmitter. 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 bu...
Page 20 - Reminder
Information on the display (Polar G3/G5 GPSsensor required) Symbol Explanation Distance Distance covered so far Lap distance Lap distance Average speed Average speed/pace so far Max speed Maximum speed/pace so far Trip Trip distance Information on the display (Polar speed sensorrequired) Symbol Expl...
Page 21 - Pause/ Stop Training Recording
the software but it can be switched off in the monitor. Pause/ Stop Training Recording 1. To pause training recording, press BACK once. To change the sport, browse the sport profiles withUP/DOWN buttons and select the sport you want to use next. To continue training recording press OK. 2. To stop re...
Page 22 - Analyze Training Results; Single Sport Training Files
6. AFTER TRAINING Analyze Training Results To view basic data on your performance, see MENU > Data > Training files on your training computer. For deeper analysis, transfer the data to polarpersonaltrainer.com with DataLink data transfer unit andWebSync software. The web service offers various...
Page 24 - Automatic laps; Multisport Training File
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 MENU > Data > Training files and browse with UP/DOWN buttons to select the file you want to review and press OK. MULTISPORT Summary gives you the ge...
Page 26 - Transfer Data; How to set your PC for data transmission; Remove the transmitter from your chest before data transfer.
7. DATA TRANSFER Transfer Data For long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you canview detailed information of your training data and get a better understanding of your training. With PolarDataLink data transfer unit and WebSync software it i...
Page 27 - Sport Profile Settings; Running Settings
8. SETTINGS All the settings can be modified in Polar WebSync software and transferred onto your training computerwith DataLink data transfer unit. For more information, see WebSync Help. Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX5 training comp...
Page 28 - Cycling Settings
visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No , Sport not shown in pre-training mode is displayed. This option helps you to use the training computer more efficiently. For example in the summer you canselect the winter sports to be hidden. Also if you ...
Page 29 - Measuring Wheel Size; Method 1; ETRTO; Method 2; Swimming Settings
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 size > Set wheel size Wheel size settings are a pre...
Page 30 - Other Sport Settings; Heart Rate Settings
• Set reminder > On or Off Reminder is visible only if it has been set with a PC. For more information on setting the reminder, seepolarpersonaltrainer.com Help. • Set training views For more information, see Set training views • Show in pre-training mode? Select YES , Sport shown in pre-training...
Page 31 - User Information Settings
The display reads: Browse the selection withUP/DOWN and select the valueto be modified. To confirm the value, press OK ZoneOptimizer Set ZoneOptimizer Off or On Confirm with OK Heart rate view Select heart rate view Beats per minute (BPM) or Percent of maximum (% of maximum) Confirm with OK Heart ra...
Page 32 - Maximum Heart Rate (HR; OwnIndex; General Settings; Speed; Recording Rate; Off
The display reads: Browse the selection withUP/DOWN and select the valueto be modified. To confirm the value, press OK Maximum heart rate Set your maximum heart rate, ifyou know your laboratorymeasured current maximumheart rate value. Yourage-predicted maximum heartrate value (220-age) is displayeda...
Page 34 - The AutoSync function is set On as default.; Time Mode
Watch Settings To view and change your Watch settings select Settings > Watch settings • Select alarm repetition Off , Once , Monday to Friday or Every day • Select Time 1 , Time2 or Time in use • Set date , Date format and Date separator • Select week' starting day Monday , Saturday or Sunday • ...
Page 35 - The option is only available when s3+ stride sensor is in use.
This selection is only available if connection to any of the sensors has been lost. • Select Calibrate stride sensor to calibrate s3+ stride sensor. The option is only available when s3+ stride sensor is in use. • Select Training sounds and set training sounds Off , Soft , Loud or Very loud • Select...
Page 36 - Polar Fitness Test; Before the Test; Performing the Test
9. APPLICATIONS 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 (VO2 max ), which is commonly used to evaluate aerobic fitness. Your long-term level o...
Page 37 - Update to VO2; After the Test; Fitness Level Classes
communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity level of past 3 months is displayed. Select Top , High , Moderate , or Low . For further information on activity levels, see User Information Settings (page 31). If ...
Page 38 - Latest results; Delete OwnIndex Value; Analyzing OwnIndex Results with Software; Polar Race Pace; How to Use Race Pace
Age / Years Very low Low Fair Moderate Good Very good Elite 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44 40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41 45-49 < 21 21-23 24-27 28-31 ...
Page 40 - USING A NEW TRANSMITTER; Using a New Transmitter; Pairing a New Transmitter With Training Computer
10. USING A NEW TRANSMITTER Using a New Transmitter If you purchase a new WearLink+ Hybrid transmitter or a new WearLink W.I.N.D. transmitter as anaccessory, it has to be introduced to the training computer. This is called pairing and takes only a fewseconds. Pairing ensures that your training compu...
Page 41 - USING A NEW ACCESSORY; Pairing a New Speed Sensor With Training Computer
11. USING A NEW ACCESSORY Before taking a new accessory into use, it has to be introduced to the training computer. This is calledpairing and takes only a few seconds. Pairing ensures that your training computer receives signals fromyour accessory only, and enables disturbance-free training in a gro...
Page 42 - Pairing a New Stride Sensor With Training Computer
5. Select YES to start the search again. 6. Select NO to cancel the searching. 7. To return to time mode, press and hold the BACK button. Pairing a New Stride Sensor With Training Computer Make sure the stride sensor has been correctly attached to your shoe. For more information on setting upthe str...
Page 43 - BACKGROUND INFORMATION; Polar Sport Zones; Target zone; Training benefit; MAXIMUM
12. BACKGROUND INFORMATION 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 zon...
Page 44 - Heart Rate Variability; Polar ZoneOptimizer
Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed byrecovery. Training in this zone is especially effective for improving the efficiency of bl...
Page 46 - Maximum Heart Rate; Determining Maximum Heart Rate; Running Cadence and Stride Length
ZoneOptimizer function is developed for the use of healthy people. Some health conditions may cause heart ratevariability-based ZoneOptimizer determination to fail or give lower intensity targets. These conditions include highblood pressure, cardiac arrhythmia, and certain medications. Maximum Heart...
Page 47 - Polar Running Index
You should also work on maximizing cadence efficiency. Cadence does not progress easily, but if properlytrained, you will be able to sustain it throughout your runs and maximize your performance. To developcadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A sessio...
Page 49 - Running Index; Polar Training Load Feature; Suitable Program Starting Level for Everybody
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) 70 3750 0:17:15 0:36:00 1:19:00 2:50:00 72 3900 0:16:30 0:34:30 1:16:00 2:45:00 74 4000 0:16:00 0:33:30 1:14:00 2:40:00 76 4100 0:15:30 0:32:30 1:12:00 2:35:00 78 4200 0:15:15 0:32:00 1:10:00 2:30:00 *...
Page 50 - Polar Training Articles
demanding and the module in level 20 is the most demanding. Steps between 1-20 are linear, whichmeans that you can improve your fitness step by step (for example from level 7 to level 8 et cetera). Training modules and your training activity are linked together so that training modules get morechall...
Page 51 - IMPORTANT INFORMATION; Caring for Your Product; Service; Changing Batteries
13. IMPORTANT INFORMATION Caring for Your Product Like any electronic device, the Polar training computer should be treated with care. The suggestions belowwill help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the transmitter connector from the strap after...
Page 52 - Prior to changing the battery, please note the following:; Change Batteries Yourself
retailer. For information on how to change the battery for the s3+ stride sensor, consult the s3+ user manual. For information on how to replace the G3 GPS sensor battery, consult the G3 GPS user manual. For information on how to recharge the G5 GPS sensor battery, consult the G5 GPS user manual. Pr...
Page 53 - Interference During Training; Electromagnetic Interference and Training Equipment; Minimizing Risks When Training
Danger of explosion if the battery is replaced with wrong type. Battery Lifetime in RCX5 The battery lifetime for the RCX5 training computer is on average 8-11 months and depends on whichfeatures and sensors you use. The suggestions below will help you to lengthen the battery lifetime. To get the 11...
Page 54 - Technical Specifications; Training computer
• Are you pregnant? Note that in addition to training intensity, medications for heart conditions, blood pressure, psychologicalconditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affectheart rate. It is important to be sensitive to your body’s response...
Page 55 - Water resistance; Frequently Asked Questions
Transmitter Battery life of WearLink ® + Hybrid transmitter: 600 hours of use Battery type: CR2025 Battery sealing ring: O-ring 20.0 x 1.0, material silicone Operating temperature: -10 °C to +40 °C / 14 °F to 104 °F Connector material: Polyamide Strap material: Polyurethane/Polyamide/Polyester/Elast...
Page 56 - ZoneOptimizer determination fails?; Limited International Polar Guarantee
Reset the training computer by pressing all the buttons simultaneously for two seconds until the displayfills with digits. Press any button, select language and set the time and date in Basic Settings after thereset. All other settings are saved. Skip the rest of the settings by pressing and holding...
Page 57 - The receipt of the original purchase is your proof of purchase!
• This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who havepurchased this product in the USA or Canada. This limited Polar international guarantee is issued by PolarElectro Oy for consumers who have purchased this product in other countries. • Polar Electro Oy...
Page 58 - Disclaimer
Disclaimer • The material in this manual is for informational purposes only. The products it describes are subject tochange without prior notice, due to the manufacturer’s continuous development program. • Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to thi...
Page 59 - INDEX
INDEX AutoSync . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Battery symbol . . . . . . . . . . . . . . . . . . . ....
