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

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

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