RC3 GPS User manual

6. AFTER TRAINING

Training Benefit

The Training Benefit feature helps you better understand the effectiveness of your training. This feature requires the use of the heart rate sensor. 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.

Tempo & Steady state training

Good pace! You improved your ability to sustain high intensity effort for longer. This session also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo training

Good pace! You improved your aerobic fitness and the endurance of your muscles. This session also developed your ability to sustain high intensity effort for longer.

Steady state training+

Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also increased your resistance to fatigue.

Steady state training

Excellent! You improved the endurance of your muscles and your aerobic fitness.

Steady state & Basic training, long

Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also developed your basic endurance and your body's ability to burn fat during exercise.

Steady state & Basic training

Excellent! You improved the endurance of your muscles and your aerobic fitness. This session also developed your basic endurance and your body's ability to burn fat during exercise.

Basic & Steady state training, long

Great! This long session improved your basic endurance and your body's ability to burn fat during exercise. It also developed the endurance of your muscles and your aerobic fitness.

Basic & Steady state training

Great! You improved your basic endurance and your body's ability to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.

Basic training, long

Great! This long, low intensity session improved your basic endurance and your body's ability to burn fat during exercise.

Basic training

Well done! This low intensity session improved your basic endurance and your body's ability to burn fat during exercise.

Recovery training

Very nice session for your recovery. Light exercise like this allows your body to adapt to your training.

↑ Back to top

Training Files

The training computer records your training data in Training files when the training session has lasted at least one minute.

To view basic data on your performance, see MENU > Data > Training files.

For deeper analysis, transfer the data to polarpersonaltrainer.com with the USB cable and WebSync software. The web service offers various options to analyze the data with.

In Training files, browse with UP / DOWN buttons to select the file you want to review and press START.

The information stored in a training file depends on the sport profile and the sensors in use. The below table presents examples of training file views for running and cycling sports.

TRAINING FILE VIEWS

INFORMATION DISPLAYED

Textual feedback on your performance, for example Steady state training+, is displayed if you trained at least a total of 10 minutes in the sport zones.

To view the training benefit, select More details by pressing START.

Start time

Duration

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

Avg heart rate

Max heart rate

Min heart rate

(visible if the heart rate sensor is in use)

Calories

Fat burn% of calories

(visible if heart rate sensor in use)

Average pace / Average speed

Maximum pace / Maximum speed

(visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use)

Average cadence

Maximum cadence

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

 

Running index

(visible if the GPS function is on or s3+ stride sensor is in use)

 

Average stride length (visible if s3+ stride sensor is in use)

Running index (visible if the GPS function is on or s3+ stride sensor is in use)

 

Bike in use

Riding duration

(visible if training file sport is cycling)

Max altitude

Ascent (Ascended meters/feet )

Descent (Descended meters/feet)

(visible if the GPS function is on )

Sport zones

Time on each zone

(visible if heart rate sensor is in use)

Zone limits

(visible if ZoneOptimizer used and heart rate sensor is in use)

Laps/Automatic laps (number of the laps)

Best lap

Average lap

 

To view detailed lap information, select More details by pressing START.

 

The following information on LAP 1/ A. LAP 1 is displayed:

Lap time

Split time

 

You can browse the laps with UP or DOWN.

To browse the following information on a certain lap, press START.

 

Average heart rate

Maximum heart rate

 

Average pace / Average speed

Maximum pace / Maximum speed

(visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use)

 

Lap distance

Split distance

(visible if the GPS function is on or s3+ stride sensor/CS speed sensor is in use)

 

Average cadence

Maximum cadence

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

 
 

Average stride length

(visible if s3+ stride sensor is in use)

Delete Files

The training file memory becomes full once either the maximum recording time or the maximum number of files is reached. For more information on the limit values, see Technical Specifications.

When the training file memory becomes full, the oldest training file is overwritten by the most recent one. To save the training file for a longer period of time, transfer it to the Polar web service at www.polarpersonaltrainer.com. For more information, see 7. polarpersonaltrainer.com.

To delete a training file:

  1. Select MENU > DATA > Delete files > Training file and press START. Browse the files with the UP/DOWN buttons and select the file you want to delete. Press START Delete file? YES/NO is displayed.

    Alternatively, you can delete a file in MENU > Data > Training files. Browse with UP/DOWN to the file you want to delete, then press and hold LIGHT. Delete file? YES/NO is displayed

  2. Select YES, File deleted is displayed. After that Remove file from totals? is displayed. If you select YES, File deleted from totals is displayed. If you select NO, the training computer returns to the training file menu. Note! Deleting a file from totals does not delete data from Week summaries. Week summaries can be only reset

To delete all files:

  1. Select MENU > DATA > Delete files > All filesand press START. Delete all files? YES/NO is displayed.

  2. Select YES and All files deleted is displayed. If you select NO the training computer returns to the training all files menu.

↑ Back to top

Week Summaries

To view week summaries of the training files go to MENU > Data > Week summaries > Summary and press START.

SUMMARY

This week

The dates on which the data was collected

Duration

Duration

Distance

Calories

Number of sessions

Sport zones 1, 2, 3, 4 and 5

Time per zone

Reset Week Summaries

To reset weeks summaries select MENU > DATA > Reset week summaries?. Select Yes and Week summaries reset is displayed or No and the training computer returns to Data menu.

↑ Back to top

Totals Since xx.xx.xxxx

To view totals of the training files go to MENU > Data > Totals since and press START.

Duration

Distance

Calories

Number of sessions

Sport zones 1, 2, 3, 4 and 5

Time per zone

Reset Totals

To reset totals select MENU > DATA > Reset totals? Select Yes and Totals reset is displayed or No and the training computer returns to Data menu.

↑ Back to top