Polar user manual Use Polar Endurance Training Program, Use RCX5 in Multisport Training

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Race pace

ENGLISH

5.After the determination is finished, the training computer displays one of 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 limits have been raised compared to your average ZoneOptimizer limits. You may consider having a high intensity training session today.

•Sport zones optimized. Heart rate zones on normal level. The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits. You can train as normal.

•Sport zones optimized. Heart rate zones on lower level. The limits have been lowered compared to your average ZoneOptimizer limits.

6.After you have received and read the feedback, press any button, except LIGHT, to exit the message display and continue your training session.

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. For more information, see polarpersonaltrainer.com Help.

Once you have downloaded the program onto to your training computer, go to MENU > PROGRAM and press OK. You can browse through the planned training sessions with UP/DOWN buttons and select the training session you want to do (for example Thu 26.8.Long run 20km). To start training press OK.

Use RCX5 in Multisport Training

Before commencing a multisport training session, make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session. For more information, see Sport Profile Settings (page 27).

During a mulstisport training session it is easy to change sports without stopping the training recording. During training recording press BACK once, and select another sport by browsing with UP/DOWN button and confirm your selection by pressing OK. Then continue with your training session.

Train With Race Pace

To set Race pace on for the training session go to MENU > APPLICATIONS > Running > Set race pace xx:xx:xx MIN/KM or MIN/MI. First set the distance and then the time in hours, minutes and seconds. Race pace set to xx:xx MIN/KM is displayed.

When starting the training session with Race pace go to MENU > APPLICATIONS > Running > Start session with race pace. Race pace set to xx:xx MIN/KM is displayed. You can now start your training session.

during training

Running man: Tells if you are ahead or behind the target pace.

-0:35 : Time behind (-) / ahead (+)

5:05min/km: pace needed to achieve the target.

20:9 km: Distance left to reach the target. Current speed

Current heart rate

Button Functions During Training

16Training

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Contents Polar RCX5 Contents Applications English Index Introduction Training Computer Parts Optional AccessoriesPolar RCX5 Training Computer Parts English Basic Settings Getting StartedButton Functions and Menu Structure Button FunctionsSettings ProgramData Applications Fitness TestPrepare for Training Plan Your TrainingCalibrate the Polar s3+ Stride Sensor 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 Use Polar Endurance Training Program Use RCX5 in Multisport TrainingTrain With Race Pace Button Functions During TrainingRecord a Lap Lock a ZoneZoom the Training View Display HeartTouchNight Mode Information on the display Symbol ExplanationPersonalize the Training Computer Display View Quick MenuDistance FarReminder FarPause/ Stop Training Recording After Training Analyze Training ResultsSingle Sport Training Files RunningCycling LapsWeek Summaries Multisport Training FileAutomatic laps Reset Week Summaries Reset TripReset Totals 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. SetGeneral Settings Maximum Heart Rate HRmaxOwnIndex Recording Rate 15s 60sMin Connection Settings Watch SettingsQuick menu Option is only available when s3+ stride sensor is in use Applications Polar Fitness TestBefore the Test Performing the TestAfter the Test Age / Years Very low Low Fair Moderate Good Very good EliteHow to Use Race Pace Polar Race PaceLatest results Delete OwnIndex ValueEnglish Using a New Transmitter Using a NEW TransmitterPairing a New Transmitter With Training Computer Using a NEW Accessory Pairing a New Speed Sensor With Training ComputerPairing a New Cadence Sensor With Training Computer Pairing a New GPS Sensor With Training ComputerPairing a New Stride Sensor With Training Computer Background Information Polar Sport ZonesTarget zone 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 Service Important InformationCaring for Your Product Changing BatteriesPrior to changing the battery, please note the following Change Batteries YourselfBattery Lifetime in RCX5 PrecautionsMinimizing Risks When Training Interference During TrainingTraining computer Technical SpecificationsTraining computer limit values Frequently Asked Questions Do not know where I am in the menu?Transmitter Water resistanceLimited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer Index
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