Polar RC3 GPS user manual Training Files, Sport zones, Speed sensor is in use

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ENGLISH

Feedback	Training benefit
Steady state & Basic training	Excellent! You improved the endurance of your
	muscles and your aerobic fitness. This session also
	developed your basic endurance and your body's
	ability to burn fat during exercise.

Basic & Steady state training, long	Great! This long session improved your basic
	endurance and your body's ability to burn fat
	during exercise. It also developed the endurance
	of your muscles and your aerobic fitness.

Basic & Steady state training	Great! You improved your basic endurance and
	your body's ability to burn fat during exercise. This
	session also developed the endurance of your
	muscles and your aerobic fitness.

Basic training, long	Great! This long, low intensity session improved
	your basic endurance and your body's ability to
	burn fat during exercise.

Basic training	Well done! This low intensity session improved
	your basic endurance and your body's ability to
	burn fat during exercise.

Recovery training	Very nice session for your recovery. Light exercise
	like this allows your body to adapt to your training.

Training Files

The training computer records your training data in Training files when the training session has lasted at least one minute.

To view basic data on your performance, see MENU > Data > Training files.

For deeper analysis, transfer the data to polarpersonaltrainer.com with the USB cable and WebSync software. The web service offers various options to analyze the data with.

In Training files, browse with UP / DOWN buttons to select the file you want to review and press START .

The information stored in a training file depends on the sport profile and the sensors in use. The below table presents examples of training file views for running and cycling sports.

TRAINING FILE VIEWS		INFORMATION DISPLAYED
		Textual feedback on your performance, for example Steady state
		training+, is displayed if you trained at least a total of 10 minutes
		in the sport zones.
		To view the training benefit, select More details by pressing START .

		Start time
		Duration
		Distance (visible if the GPS function is on or s3+ stride sensor/CS
		speed sensor is in use)

		Avg heart rate
		Max heart rate
		Min heart rate
		(visible if the heart rate sensor is in use)

24After Training

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Contents Polar RC3 GPS Contents NEW Accessory Before the Test Performing the Test After the TestKey Features and Benefits IntroductionALL-IN-ONE Training System Training Computer PartsTraining Software With WebSync software you canAvailable Accessories Settings Button FunctionsMenu Structure Press and holdFitness Test Training Computer Battery Battery operating timeCharging Your Training Computer Battery Status Indication Low battery notificationsCharge before training Setting UP the Training Computer Basic SettingsSport Profile Settings Training Wearing the Heart Rate SensorStarting a Training Session Start by pressing StartSelect the sport profile Do not move your arm during the search. Keep still Start recording the training sessionTrain with Polar ZoneOptimizer Start Training Session with Polar ZoneOptimizerTraining Views Heart rate sensor GPS function on S3+ stride sensorCalories ZonePointer Time of day Time in Zone Duration Symbols on the display / Explanation Cadence Symbols on the display / Explanation Calories DistanceDuration Heart rateNight Mode Button Functions During TrainingRecord a Lap Lock a Sport ZonePause / Stop Training Recording Back to Starting PointView Quick Menu After Training Training BenefitFeedback Training benefit Training Files Sport zonesSpeed sensor is in use Visible if the heart rate sensor is in useEnglish Training File Views Information Displayed Delete Files Reset Week Summaries Reset TotalsWeek Summaries Totals SinceHow to set up your computer for data transmission POLARPERSONALTRAINER.COMAnalyze Your Training Data Utilize Polar Endurance Training ProgramsSettings Running SettingsCycling Settings Bike Settings MethodHeart Rate Settings Other Sport SettingsUser Information Settings General SettingsMaximum Heart Rate HRmax OwnIndexWatch Settings Time ModePre-training mode Training ModeEnglish Polar Fitness Test Before the TestPerforming the Test Wear the heart rate sensorUpdate to VO2max? After the TestFitness Level Classes Men WomenOwnindex results Delete OwnIndex ValueAnalyzing OwnIndex Results with Software NEW Accessory Pairing a New Sensor with the Training ComputerPairing a New Heart Rate Sensor with the Training Computer Pairing a New Speed Sensor with the Training ComputerPairing a New Cadence Sensor with the Training Computer Pairing a New Stride Sensor with the Training ComputerCalibrate the Polar s3+ Stride Sensor Calibration by Running Wizard Set Calibration Factor ManuallySet correct lap distance Set correct distance Polar Smart Coaching Polar Sport ZonesBenefits of the ZoneOptimizer feature Heart Rate VariabilityPolar ZoneOptimizer Measurement phases ZoneOptimizer measurementMaximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Polar Running Index ExampleShort-term analysis Men Cooper test m Km hmmss 21.098 km 42.195 km Hmmss Long-term analysisPolar Training Load Feature Polar Endurance Training Program for Running and CyclingSuitable Program Starting Level for Everybody Important Information Caring for Your ProductService Change the Heart Rate Sensor BatteryBatteries Precautions Changing Heart Rate Sensor BatteryInterference During Training Electromagnetic Interference and Training EquipmentTechnical Specifications Minimizing Risks When TrainingTraining computer limit values Frequently Asked Questions Question/Problem Answer/SolutionWater resistance On your wrist. Keep your wrist stationary and raisedGPS? Charge is critically low. The training computer Limited International Polar Guarantee Receipt of the original purchase is your proof of purchaseDisclaimer Index