Polar RCX3 user manual General Settings, Watch Settings, Maximum Heart Rate HRmax, OwnIndex

Page 30

ENGLISH

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 OK.

•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 you set date settings depends on which time mode

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

•Sex: Select Male or Female.

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

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.

•Top (5+ h/wk): 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/wk): 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/wk) : 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/wk): 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. In the training computer, these values are used to calculate your energy expenditure.

•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 32), 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

•Units: Select Metric units (kg, m) or Imperial units (lbs, ft)

•Language: Select Dansk, Deutsch, English, Español, Français, Italiano, Nederlands, Norsk,Português,

Suomi or Svenska and accept with OK.

Watch Settings

To view and change your Watch settings select Settings > Watch settings

•Alarm: Set alarm repetition Off, Once, Monday to Friday or Every day

30Settings

Page 29 Page 31
Image 30
Page 29 Page 31
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 distanceTraining Wear the Heart Rate SensorStart 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 Reset Week Summaries Totals SinceDelete 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 MethodHeart Rate Settings User Information 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 WomenOwnindex results Delete OwnIndex ValueAnalyzing 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 Using a NEW Accessory Pairing a New Speed Sensor with the Training ComputerPairing 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 measurementMaximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Polar Running Index ExampleShort-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?Limited International Polar Guarantee ZoneOptimizer determination fails?Receipt of the original purchase is your proof of purchase Disclaimer FI-90440 Kempele Index
Top Page Image Contents