Program, Data, Settings, Applications Fitness Test | Polar RCX5

ENGLISH

Program

Program will appear in the menu only if you have created and downloaded an Endurance program from polarpersonaltrainer.com. For more information, see Polar Endurance Training Program for Running and Cycling (page 49)

Data

Follow up on your training data. For more information, see After Training (page 22).

Settings

Personalize your training computer and select the necessary features for each of the sport profiles to suit your training. For more information, see Settings (page 27).

Applications

•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 36).

•Race Pace

You can define a target time for a set distance, for example, to run 10 kilometers in 45 minutes. During training recording this target pace/speed is compared with training information. For more information, see Polar Race Pace (page 38).

Connect

For a long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you can view information of your training data and get a better understanding of your training. Polar DataLink data transfer unit and WebSync software make it easy to transfer training files to the web service. For more information, see Data Transfer (page 26)

Getting Started

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Polar RCX5 user manual Program, Data, Settings, Applications Fitness Test, Race Pace, Connect

Contents

Polar RCX5 Contents Applications English Index Introduction Optional Accessories Training Computer PartsPolar RCX5 Training Computer Parts English Getting Started Basic SettingsButton Functions and Menu Structure Button Functions Program SettingsData Applications Fitness Test Plan Your Training Prepare for TrainingCalibrate the Polar s3+ Stride Sensor Sport Profiles Set Calibration Factor Manually Calibration by Running Wizard Optional s3+ stride sensor required Training Wear the TransmitterStart Training Train With Polar ZoneOptimizer Start Training Session with Polar ZoneOptimizerChange sport during training session English Use RCX5 in Multisport Training Use Polar Endurance Training ProgramTrain With Race Pace Button Functions During Training Lock a Zone Record a LapZoom the Training View Display HeartTouch Information on the display Symbol Explanation Night ModePersonalize the Training Computer Display View Quick Menu Far Distance Far Reminder Pause/ Stop Training Recording Analyze Training Results After TrainingSingle Sport Training Files Running Laps Cycling Multisport Training File Week SummariesAutomatic laps Reset Trip Reset Week SummariesReset Totals Totals Since How to set your PC for data transmission Data TransferTransfer Data Settings Sport Profile SettingsRunning Settings Bike Settings Cycling Settings Swimming Settings Wheel size diameter inches Wheel size setting mmMethod Other Sport Settings Heart Rate Settings Rate limits Set lower limit Accept the value with OK. Set User Information Settings Maximum Heart Rate HRmax General SettingsOwnIndex Recording Rate 15s 60s Min Watch Settings Connection SettingsQuick menu Option is only available when s3+ stride sensor is in use Polar Fitness Test ApplicationsBefore the Test Performing the Test Age / Years Very low Low Fair Moderate Good Very good Elite After the Test Polar Race Pace How to Use Race PaceLatest results Delete OwnIndex Value English Using a NEW Transmitter Using a New TransmitterPairing a New Transmitter With Training Computer Pairing a New Speed Sensor With Training Computer Using a NEW AccessoryPairing a New Cadence Sensor With Training Computer Pairing a New GPS Sensor With Training Computer Pairing a New Stride Sensor With Training Computer Polar Sport Zones Background InformationTarget zone Example Training benefit Polar ZoneOptimizer Heart Rate Variability Benefits of the ZoneOptimizer feature Measurement phasesZoneOptimizer measurement Maximum Heart Rate Running Cadence and Stride LengthDetermining Maximum Heart Rate Short-term analysis Polar Running Index Running Index Performance Level Cooper test m Km hmmss 21.098 km 42.195 km HmmssLong-term analysis Polar Training Load Feature Polar Endurance Training Program for Running and CyclingSuitable Program Starting Level for Everybody Polar Training Articles Important Information ServiceCaring for Your Product Changing Batteries Change Batteries Yourself Prior to changing the battery, please note the following Precautions Battery Lifetime in RCX5Minimizing Risks When Training Interference During Training Technical Specifications Training computerTraining computer limit values Do not know where I am in the menu? Frequently Asked QuestionsTransmitter Water resistance ZoneOptimizer determination fails? Limited International Polar Guarantee Receipt of the original purchase is your proof of purchase Disclaimer Index