Polar RC3 GPS User Information Settings, General Settings, Maximum Heart Rate HRmax, OwnIndex

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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

Enter accurate user information in the training computer to receive the correct feedback on your performance.

To view and modify user information settings, select MENU > Settings > User information > USER INFORMAT.. Browse the selection with UP/DOWN and accept the value with START .

•Weight: Set your weight in kilograms (kg) or pounds (lbs).

•Height: Set your height in centimeters (cm) or in feet and inches (if you chose imperial units)

•Date of Birth: Set your birthday. The order in which date settings are depends on which time and date

format you have chosen (24h: day - month - year / 12h: month - day - year).

•Sex: Select Male or Female.

•Activity level : Select Low (0-1 h/week), Moderate (1-3 h/week) , High (3-5 h/week) or Top (5+ h/week)

Activity level is an assessment of your level of long-term physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months. Your activity level is used in calculating your energy expenditure.

•Top (5+ h/week): You participate in heavy physical exercise at least 5 times a week, or you exercise to improve performance for competitive purposes.

•High (3-5 h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

•Moderate (1-3 h/week) : You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical activity.

•Low (0-1 h/week): You do not participate regularly in programmed recreational sport or heavy physical activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally.

•Maximum heart rate : Set your maximum heart rate, if you know your laboratory measured current maximum heart rate value. Your age-predicted maximum heart rate value (220-age) is displayed as a default setting when you set this value for the first time. For more information, see Maximum Heart Rate (HRmax).

•OwnIndex(VO2max): Set your OwnIndex (VO2max value). For more information, see OwnIndex.

Maximum Heart Rate (HRmax)

HRmax is used to estimate energy expenditure. HRmax is the highest number of heartbeats per minute during maximum physical exertion. HRmax is also useful when determining training intensity. The most accurate method for determining your individual HRmax is to perform a maximal exercise stress test in a laboratory.

OwnIndex®

Polar OwnIndex, the result of Polar Fitness Test (page 35), predicts your maximal oxygen uptake (VO2max). OwnIndex usually ranges from 20 to 95 and is comparable to VO2max, commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The higher the OwnIndex value is, the better your aerobic fitness is.

General Settings

To view and change your general settings, select MENU > Settings > General settings .

•Sounds: Select On or Off

•Button lock: Select either Manual lock or Automatic lock

32Settings

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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 Charging Your Training Computer Training Computer BatteryBattery operating time Battery Status Indication Low battery notificationsCharge before training Sport Profile Settings Setting UP the Training ComputerBasic 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 ZoneView Quick Menu Pause / Stop Training RecordingBack to Starting Point Feedback Training benefit After TrainingTraining 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 ProgramsCycling Settings SettingsRunning 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 WomenAnalyzing OwnIndex Results with Software Ownindex resultsDelete OwnIndex Value 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 ComputerCalibrate the Polar s3+ Stride Sensor Pairing a New Cadence Sensor with the Training ComputerPairing a New Stride Sensor with the Training Computer Set correct lap distance Calibration by Running WizardSet Calibration Factor Manually Set correct distance Polar Smart Coaching Polar Sport ZonesPolar ZoneOptimizer Benefits of the ZoneOptimizer featureHeart Rate Variability Measurement phases ZoneOptimizer measurementDetermining Maximum Heart Rate Maximum Heart RateRunning Cadence and Stride Length Short-term analysis Men Polar Running IndexExample 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 ProductBatteries ServiceChange the Heart Rate Sensor Battery 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
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