Polar RCX3 user manual Training Benefit, Feedback Training benefit

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Lap distance

Split distance

(visible if s3+ stride sensor or G5/G3 GPS sensor or CS speed sensor in use)

Average cadence

Maximum cadence

(visible if s3+ stride sensor or CS cadence sensor in use)

Average stride length

(visible if s3+ stride sensor in use)

Training Benefit

The Training Benefit feature helps you better understand the effectiveness of your training. After each training session you get textual feedback on your performance providing that you have trained at least a total of 10 minutes in the sport zones. The feedback is based on training time distribution on sport zones, calorie expenditure and duration. In Training Files you get the feedback in more detail. The descriptions of different training benefit options are listed in the table below.

Transfer your training data to the www.polarpersonaltrainer.com web service to see the benefits of the training with more physiological approach.

Feedback	Training benefit
Maximum training+	That was a hard session! You improved your sprint
	speed and the nervous system of your muscles,
	which make you more efficient. This session also
	increased your resistance to fatigue.

Maximum training	That was a hard session! You improved your sprint
	speed and the nervous system of your muscles,
	which make you more efficient.

Maximum & Tempo training	What a session! You improved your speed and
	efficiency. This session also significantly
	developed your aerobic fitness and your ability to
	sustain high intensity effort for longer.

Tempo & Maximum training	What a session! You significantly improved your
	aerobic fitness and your ability to sustain high
	intensity effort for longer. This session also
	developed your speed and efficiency.

Tempo training+	Great pace in a long session! You improved your
	aerobic fitness, speed, and ability to sustain high
	intensity effort for longer. This session also
	increased your resistance to fatigue.

Tempo training	Great pace! You improved your aerobic fitness,
	speed, and ability to sustain high intensity effort
	for longer.

22After Training

Image 22

Contents Polar RCX3 Contents Training Mode Before the Test Performing the Test After the TestKey Features and Benefits IntroductionTraining Software Complete Training SystemTraining Computer Parts With Polar WebSync software* you canAvailable Accessories Button Functions and Menu Structure Basic SettingsGetting Started Button FunctionsMenu Structure Data SettingsPress and hold Fitness TestConnect Calibrate the Polar s3+ Stride Sensor Prepare for TrainingSport Profiles Calibration by Running WizardSet correct lap distance Set correct distanceWear the Heart Rate Sensor TrainingStart Training Train with Polar ZoneOptimizer How does Polar ZoneOptimizer work?Start Training Session with Polar ZoneOptimizer Training Views Heart rate sensor S3+ stride sensor G5/G3 GPS sensorCalories ZonePointer Time of day Time at Zone Duration Distance Symbols on the display Explanation CadenceCalories DurationButton Functions During Training Record a LapLock a Sport Zone Night ModePause / Stop Training Recording View Quick MenuAfter Training Analyze Training ResultsVisible if s3+ stride sensor in use Training Benefit Feedback Training benefitWeek Summaries Totals Since Reset Week SummariesDelete Files Reset Totals Connection settings in your training computer How to set up your computer for data transmissionHow to connect your training computer Data TransferRunning Settings SettingsSport Profile Settings Cycling SettingsBike Settings MethodUser Information Settings Heart Rate SettingsOther Sport Settings Maximum Heart Rate HRmax General SettingsWatch Settings OwnIndexTraining Mode Time ModePre-training mode Quick menuPerforming the Test Polar Fitness TestBefore the Test Wear the heart rate sensorFitness Level Classes Men Update to VO2max?After the Test WomenDelete OwnIndex Value Ownindex resultsAnalyzing OwnIndex Results with Software Using a New Heart Rate Sensor Using a NEW Heart Rate SensorPairing a New Heart Rate Sensor with the Training Computer Pairing a New Speed Sensor with the Training Computer Using a NEW AccessoryPairing a New Cadence Sensor with the Training Computer Pairing a New GPS Sensor with the Training Computer Pairing a New Stride Sensor with the Training ComputerIntensity % Background InformationPolar Sport Zones HRmax, bpmHeart Rate Variability Polar ZoneOptimizerBenefits of the ZoneOptimizer feature ZoneOptimizer measurementRunning Cadence and Stride Length Maximum Heart RateDetermining Maximum Heart Rate Example Polar Running IndexShort-term analysis Very good Excellent Long-term analysisPolar Training Load Feature Caring for Your Product ServiceImportant Information Changing BatteriesChanging Heart Rate Sensor Battery Prior to changing the battery, please note the followingChanging Training Computer Battery Change Batteries YourselfPrecautions Power Save ModeBattery Lifetime in RCX3 Minimizing Risks When TrainingTechnical Specifications Training computerTraining computer limit values Water resistance Frequently Asked QuestionsDo not know where I am in the menu? There are no reactions to any buttons?ZoneOptimizer determination fails? Limited International Polar GuaranteeReceipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index