RC3 GPS User manual

5. TRAINING

Wearing the Heart Rate Sensor

Wear the heart rate sensor to measure heart rate.

  1. Moisten the electrode area of the strap.

  2. Attach the connector to the strap.

  3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.

  4. Adjust the strap length to fit tightly but comfortably. Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.

Detach the connector from the strap after every use, to maximize the battery lifetime. Sweat and moisture may keep the electrodes wet and the heart rate sensor activated. This will reduce the battery life. For more detailed washing instructions, see 12. Important Information.

 

For video tutorials, go to http://www.polar.com/en/polar_community/videos.

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Starting a Training Session

Wear the heart rate sensor and make sure you have set up an optional sensor* as instructed in the sensor's user manual. If you are using a speed, cadence, or stride sensor for the first time, see 10. New Accessory. To use Polar ZoneOptimizer feature for your training session, see Train with Polar ZoneOptimizer.

1. Start by pressing START

  1. In time view, press START to enter the pre-training mode.

2. Pair the heart rate sensor with the training computer

(pairing is performed only once)

Pairing ensures that your training computer receives signal from your heart rate sensor only and enables interference-free training when there are other training computers around.

If you purchased a set which does not include a heart rate sensor, and you have set the heart rate sensor off in the Sport Profile settings, skip step two and go straight to step three.

  1. Searching for new heart rate sensor is displayed. The training computer searches for the heart rate sensor signal.

  1. Heart rate sensor found is displayed when the training computer finds the signal.

    If the training computer cannot find the heart rate sensor, make sure the heart rate sensor strap has not loosened and the electrodes of the heart rate sensor are wet.

3. Select the sport profile

  1. Select the sport profile you want to use by browsing with UP/DOWN.

  1. To change the sport profile settings or heart rate settings before the training recording is started (in pre-training mode), press and hold LIGHT to enter QUICK MENU. To return to the pretraining mode, press BACK.

    For sport profile settings, see Sport Profile Settings.

4. The training computer searches the GPS satellite signals / sensor signals

  1. If you have activated the GPS function and/or an optional sensor* in this sport profile, the training computer will automatically start searching for the signals.

    Stay in the pre-training mode until the training computer has found the signals.

 
  1. To catch the GPS satellite signals, go outdoors and away from tall buildings and trees.

    Wear the training computer with the face upwards on your wrist. Keep the training computer in a horizontal position in front of you and away from your chest (see the image below). Keep your arm stationary and raised above the level of your chest during the search.

    Do not move your arm during the search. Keep still!

    Stand still and hold the position until the training computer has found the satellite signals (an alarm sounds and a check mark appears on the arm of the figure once the signal is found).

    In good conditions, finding the satellite signals for the first time typically takes 30-60 seconds.

  1. The check mark indicates that the signal is found. In this image, the training computer has found the heart rate sensor signal and the GPS signal. The training computer determines your location and marks the location as your starting point.

    The Back to Starting Point feature requires accurate starting point information in order to function properly.

    If the training computer does not find a sensor signal, the display shows a triangle with an exclamation mark.

5. Start recording the training session

  1. Once the training computer has found all the signals, press START. Recording started is displayed and you can start training.

    During training recording you can change the training view by browsing with UP/DOWN. To change settings without stopping the training recording, press and hold LIGHT to enter QUICK MENU. For more information, see Quick Menu.

Before you start recording a training session, make sure that the training computer has found the GPS satellites signals / sensor signals. This ensures that

  • you get the speed/pace and distance data from the beginning of the training session.

  • the training computer has defined your starting point (only if you have set the GPS function on). The Back to Starting Point feature requires accurate starting point information in order to function properly.

*Optional sensors include Polar s3+ stride sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadence sensor W.I.N.D.

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Train with Polar ZoneOptimizer

The ZoneOptimizer function determines your personalized sport zones (heart rate zones) for your aerobic training session. It measures your heart rate variability during the warm-up and determines your personal sport zones. For more information, see Polar ZoneOptimizer.

To use the ZoneOptimizer function in your training, set in on by selecting MENU > Settings > Heart rate settings > ZoneOptimizer > On .

The ZoneOptimizer function defines the personalized target heart rate zones for you in the beginning of every training session. If there is less than an hour since your last ZoneOptimizer definition, the given target heart rate zones are not necessarily valid, because you may have not recovered from previous training, and during instant recovery, heart rate variability returns to normal state slower than heart rate.

Start Training Session with Polar ZoneOptimizer

Before ZoneOptimizer determination, make sure that you have the Polar default sport zone heart rate limits in use i.e. you have not modified the heart rate limits manually. If you want to modify the Sport Zone heart rate limits manually, set the ZoneOptimizer function off.

To set the ZoneOptimizer function on, select MENU > Settings > Heart rate settings > ZoneOptimizer > On.

The ZoneOptimizer determination will start in the background already when you are in pre-training mode. When you see the ECG-curve on the top right hand corner on the display, you will know that the heart rate measurement and ZoneOptimizer are on.

  1. To start the training session with ZoneOptimizer press OK.

    The display will show the sport used in the previous training session and the count down timer will start running in the background as soon as the heart rate has reached 70 beats per minute. An ECG-curve will appear in the top right had corner of the display.

    Select the sport profile you want to use for your training session with UP/DOWN and press OK to start training.

  1. Keep your heart rate between 70 and 100 beats per minute for two minutes.

    This can be achieved by standing or with very light training intensity, for example, walking slowly.

    The alarm will sound, when the first part of the determination is finished.

  1. The second part of the determination will start when your heart rate has risen above 100 beats per minute.

    Continue training at light intensity. Increase heart rate gradually, and keep it between 100 – 130 bpm for two minutes.

    This can be achieved, for example, by walking briskly, or by cycling/jogging at low intensity during warm up.

If you have a very low HRmax, the training computer will give you special limits.

The alarm will sound when the second part of the ZoneOptimizer determination is finished.

The ZoneOptimizer determination may already finish here, if the heart rate variation limit is reached .

  1. The third part of the determination will start when your heart rate has risen above 130 beats per minute.

    Gradually increase your heart rate above 130 bpm and keep it there.

    The ZoneOptimizer determination will be finalized when the heart rate has been above 130 beats per minute for more than half a minute.

    The alarm will sound, when the third and final part of the determination is finished.

  1. After the determination is finished, the training computer displays one of the following:

  • Default sport zones (heart rate zones) in use. The determination was not successful. The Polar sport zone (heart rate) limits will be used.

  • Sport zones optimized. Heart rate zones on higher level. The limits have been raised compared to your average ZoneOptimizer limits.

  • Sport zones optimized. Heart rate zones on normal level. The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits.

  • Sport zones optimized. Heart rate zones on lower level. The limits have been lowered compared to your average ZoneOptimizer limits.

  1. After you have received and read the feedback, press any button, except LIGHT, to exit the message display and continue your training session.

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Training Data

You can view the training data in different training views by pressing UP or DOWN. The number of the training view appears for a few seconds.

The data displayed varies depending on the sensors you have installed, which features are set on and what kind of sport you are performing.

The below tables present available training views for some different sensor combinations. In these examples, the training data is shown on three rows. You can set the training data to be shown on two or three rows in MENU > Settings > Sport profiles > Sport > Training view.

Heart rate sensor

Heart rate sensor

GPS function on

Heart rate sensor

s3+ stride sensor*

HEART RATE

Heart rate

Lap time

Duration

HEART RATE

Heart rate

Speed/Pace

Distance

HEART RATE

Heart rate

Speed/Pace

Distance

ZONEPOINTER

ZonePointer

Time in Zone

Duration

SPEED/PACE

Speed/Pace

Distance

Duration

SPEED/PACE

Speed/Pace

Distance

Duration

CALORIES

Calories

Time of day

Duration

ZONEPOINTER

ZonePointer

Time in Zone

Duration

ZONEPOINTER

ZonePointer

Time in Zone

Duration

SPORT ZONES

Time in each zone

LAP 01 TIME

Lap time

Heart rate

Lap distance

LAP 01 TIME

Lap time

Heart rate

Lap distance

  

AVERAGE SPEED/PACE

Average Speed/Pace

Calories

Time of day

AVERAGE SPEED/PACE

Average Speed/Pace

Calories

Time of day

  

SPORT ZONES

Time in each zone

SPORT ZONES

Time on each zone

  

BACK TO START

An arrow points the direction of your starting point. For more information, see Back to Starting Point

  
  

ALTITUDE

Altitude

Ascent

Descent

  

When using the training computer with s3+ stride sensor or CS speed sensor W.I.N.D., the training computer retrieves speed and distance data from the sensor. If the GPS function is on, it will only be used for location and route tracking.

If the altitude reading is --, the training computer has not found enough GPS satellite signals. To calculate the altitude, the training computer requires a minimum of six satellite signals. Something in your surroundings may be blocking satellite signal reception (e.g. underpasses, tall buildings, terrain or forested areas).

Heart rate sensor

CS speed sensor W.I.N.D.*

Heart rate sensor

CS cadence sensor W.I.N.D.

Heart rate sensor

CS cadence sensor W.I.N.D.

GPS function on

HEART RATE

Heart rate

Speed/Pace

Distance

HEART RATE

Heart rate

Cadence

Duration

HEART RATE

Heart rate

Speed/Pace

Distance

SPEED/PACE

Speed/Pace

Distance

Duration

CADENCE

Cadence

Lap time

Duration

SPEED/PACE

Speed/Pace

Distance

Duration

ZONEPOINTER

ZonePointer

Time in Zone

Duration

ZONEPOINTER

ZonePointer

Time in Zone

Duration

ZONEPOINTER

ZonePointer

Time in Zone

Duration

LAP 01 TIME

Lap time

Heart rate

Lap distance

HEART RATE

Heart rate

Calories

Time of day

LAP 01 TIME

Lap time

Heart rate

Lap distance

AVERAGE SPEED/PACE

Average speed/pace

Calories

Time of day

SPORT ZONES

Time in each zone

AVERAGE SPEED/PACE

Average speed/pace

Calories

Time of day

SPORT ZONES

Time in each zone

  

CADENCE

Cadence

Speed/Pace

Heart rate

    

SPORT ZONES

Time on each zone

    

BACK TO START

An arrow points the direction of your starting point. For more information, see Back to Starting Point

    

ALTITUDE

Altitude

Ascent

Descent

If the altitude reading is --, the training computer has not found enough GPS satellite signals. To calculate the altitude, the training computer requires a minimum of six satellite signals. Something in your surroundings may be blocking satellite signal reception (e.g. underpasses, tall buildings, terrain or forested areas).

Symbols on the display / Explanation

 

Altitude

Current altitude

 

Ascent

Ascended meters/feet

 

Cadence

Speed at which you turn the cranks of your bicycle

 

Calories

The expended calories so far. The cumulation of calories starts when your heart rate is displayed.

 

Descent

Descended meters/feet

 

Distance

Cumulative distance

 

Duration

Total duration of the training session so far

 

Heart rate

Your current heart rate

 

Lap distance

Manual lap distance

 

Lap time

Manual lap number and lap time

 

Speed/Pace

Current pace (min/km or min/mi) or current speed (km/h or mph)

This symbol is displayed when the GPS function is on. The amount of bars above the letter G indicates the GPS signal strength.

This symbol is displayed when the s3+ stride sensor is in use.

This symbol is displayed when the CS speed sensor W.I.N.D. is in use.

You can select the speed view in sport profile settings. See Sport Profile Settings for instructions.

 

ZonePointer

Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate.

 

Time in Zone

Time spent in the target zone

 

Time of day

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Button Functions During Training

Record a Lap

Press START to record a lap. The display will show:

Lap number

Average heart rate of the lap

Lap time

If a speed sensor is activated, the following will also appear:

Lap number

Average speed/pace of the lap

Lap distance

Lock a Sport Zone

You can lock/unlock your heart rate to the current sport zone.

To lock/unlock the sport zone, press and hold START.

If, for example, you are running with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold START to lock your heart rate into this zone. Sport zone3 Lockedis displayed.

An alarm sounds if you are below or above the sport zone. Unlock the sport zone by pressing and holding START again: Sport zone3 Unlocked is displayed.

Night Mode

There is a night mode function in the training computer. Press the LIGHT button once during pre-training mode, training recording mode or pause mode. The backlight will be activated every time you press any of the buttons.

The display will also light up if a message, for example, Check heart rate sensor, is displayed.

Night mode will be switched off when you finish the training recording.

View Quick Menu

Press and hold LIGHT. QUICK MENU is displayed. You can change certain settings without pausing the training recording. For further information, see Quick Menu.

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Pause / Stop Training Recording

  1. To pause training recording, press BACK once. To continue training recording, press START.

  2. To stop recording completely, press BACK twice. The following summary of your training information is displayed

    • Textual feedback, for example Steady state training+, is displayed if you trained at least a total of 10 minutes in the sport zones. See the feedback in more detail in Training Files. For more information, see 6. After Training

    • Duration and Calories

    • Average heart rateand Maximum heart rate

    • Sport zones (Time in each zone)

    • Average pace and Maximum pace or Average speed and Maximum speed (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use)

    • Distance (visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use) and Running Index (visible if the GPS function is on or s3+ stride sensor is in use)

Care for your heart rate sensor after training. Detach the connector from the strap and rinse the strap under running water after every use. For complete care and maintenance instructions, see Caring for Your Product.

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Back to Starting Point

The Back to starting point feature guides your way back to the starting point. When the training computer finds the GPS satellite signals in the beginning of the training session, your location is saved as a starting point.

When it is time to return to your starting point, do the following:

  • Browse to the BACK TO START-view.

  • Keep the RC3 GPS in a horizontal position in front of you ("POLAR" logo facing forward).

  • Keep moving in order for the RC3 GPS to determine which direction you are going. An arrow will point in the direction of your starting point.

  • To get back to the starting point, always turn in the direction of the arrow.

  • The RC3 GPS also shows direction coordinates and the direct distance (beeline) between you and the starting point.

When you reach the starting point, Starting point reached is displayed.

Always keep a map at hand in case the RC3 GPS loses the satellite signal or the battery runs out.

This feature uses the GPS function. Set GPS function on in Sport Profile Settings.

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