Polar RCX5 Prepare for Training, Plan Your Training, Calibrate the Polar s3+ Stride Sensor

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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.

Sport Profiles

The default sport profiles in the training computer are: Running, Cycling, Swimming and Other sport. To set up the optional* sensors for each sport profile go to MENU > Settings > Sport profiles.

1.To start training press OK.

2.Select the sport profile with UP/DOWN and press OK to start the training session recording.

If you want to modify the sport profile settings without stopping the recording, press BACK once to enter pre-training mode and then press and hold LIGHT to enter QUICK MENU. For more information, see Quick menu (page 34).

*Optional sensors include the Polar s3+ stride sensor, Polar G3/G5 GPS sensor, Polar CS Speed sensor W.I.N.D. and Polar CS Cadence sensor W.I.N.D.

Create New Sport Profiles

You can create new sport profiles in WebSync software, and download them to your training computer. For more information on creating new sport profiles, see WebSync Help.

Polar Endurance Training Program

Polar Endurance training programs for running and cycling are available for you to create and download in polarpersonaltrainer.com.

You will get a personalized training program for your fitness level. The fitness level will either be calculated from your previous training history in polarpersonaltrainer.com or you will be asked to fill in a short questionnaire which will help to define your current fitness level.

Endurance training program guides you to train in the correct and effective way, and it defines the training volume, training intensity and training schedule for optimal fitness improvement. Each training session will consist of warm-up, work and cool down phases.

Training program works together with Polar ZoneOptimizer feature which means that training program sessions are modified according to your present condition. For more information, see Polar ZoneOptimizer (page 44)

For more information on Endurance programs, see polarpersonaltrainer.com Help.

Calibrate the Polar s3+ Stride Sensor

Calibration of the stride sensor improves the accuracy of speed, pace and distance measurements. It is recommended that you calibrate the stride sensor before using it for the first time, if there are significant changes in your running style, or if the position of the stride sensor on the shoe is dramatically changed (e.g. if you have new shoes or if you switch the sensor from your right shoe to your left one). You can calibrate the stride sensor by running a known accurate distance, or by setting the calibration factor manually. The calibration should be done at the speed you normally run. If you run at different speeds, the calibration should be done at your average speed.

s3+stride sensor calibration is sport specific. You can use different calibration factor for different styles of running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibrate the stride sensor for that sport also.

10Prepare for Training

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Contents Polar RCX5 Contents Applications English Index Introduction Training Computer Parts Optional AccessoriesPolar RCX5 Training Computer Parts English Button Functions and Menu Structure Basic SettingsGetting Started Button FunctionsData SettingsProgram Applications Fitness TestCalibrate the Polar s3+ Stride Sensor Prepare for TrainingPlan Your Training Sport ProfilesCalibration by Running Wizard Set Calibration Factor ManuallyOptional s3+ stride sensor required Wear the Transmitter TrainingStart Training Start Training Session with Polar ZoneOptimizer Train With Polar ZoneOptimizerChange sport during training session English Train With Race Pace Use Polar Endurance Training ProgramUse RCX5 in Multisport Training Button Functions During TrainingZoom the Training View Display Record a LapLock a Zone HeartTouchPersonalize the Training Computer Display Night ModeInformation on the display Symbol Explanation View Quick MenuDistance FarReminder FarPause/ Stop Training Recording Single Sport Training Files After TrainingAnalyze Training Results RunningCycling LapsWeek Summaries Multisport Training FileAutomatic laps Reset Totals Reset Week SummariesReset Trip Totals SinceData Transfer How to set your PC for data transmissionTransfer Data Sport Profile Settings SettingsRunning Settings Cycling Settings Bike SettingsWheel size diameter inches Wheel size setting mm Swimming SettingsMethod Heart Rate Settings Other Sport SettingsUser Information Settings Rate limits Set lower limit Accept the value with OK. SetOwnIndex General SettingsMaximum Heart Rate HRmax Recording Rate 15s 60sMin Connection Settings Watch SettingsQuick menu Option is only available when s3+ stride sensor is in use Before the Test ApplicationsPolar Fitness Test Performing the TestAfter the Test Age / Years Very low Low Fair Moderate Good Very good EliteLatest results How to Use Race PacePolar Race Pace Delete OwnIndex ValueEnglish Using a New Transmitter Using a NEW TransmitterPairing a New Transmitter With Training Computer Pairing a New Cadence Sensor With Training Computer Using a NEW AccessoryPairing a New Speed Sensor With Training Computer Pairing a New GPS Sensor With Training ComputerPairing a New Stride Sensor With Training Computer Target zone Background InformationPolar Sport Zones Example Training benefitHeart Rate Variability Polar ZoneOptimizerMeasurement phases Benefits of the ZoneOptimizer featureZoneOptimizer measurement Running Cadence and Stride Length Maximum Heart RateDetermining Maximum Heart Rate Polar Running Index Short-term analysisCooper test m Km hmmss 21.098 km 42.195 km Hmmss Running Index Performance LevelLong-term analysis Polar Endurance Training Program for Running and Cycling Polar Training Load FeatureSuitable Program Starting Level for Everybody Polar Training Articles Caring for Your Product ServiceImportant Information Changing BatteriesPrior to changing the battery, please note the following Change Batteries YourselfMinimizing Risks When Training Battery Lifetime in RCX5Precautions Interference During TrainingTraining computer Technical SpecificationsTraining computer limit values Transmitter Frequently Asked QuestionsDo not know where I am in the menu? Water resistanceLimited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer Index
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