Polar RC3 GPS user manual Fitness Test

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ENGLISH

Fitness Test

To train right and to monitor your progress, it is important to know your current fitness level. The Polar Fitness Test is an easy and quick way to measure your cardiovascular fitness and aerobic capacity. The test is performed at rest. The test result is a value called OwnIndex. OwnIndex is comparable to maximal oxygen uptake (VO2max), which is a commonly used aerobic capacity measure. For more information, see Polar Fitness Test (page 35).

8The All-in-one Training System

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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