Polar RCX3 User manual

3. GETTING STARTED

Basic Settings

Before using your training computer for the first time, customize the basic settings. Enter as accurate data as possible to ensure correct feedback based on your performance.

Activate your training computer, by pressing OK. Select language is displayed. You can select from

Dansk, Deutsch, English, Español, Français, Italiano, Nederlands, Norsk, Português, Suomi or Svenska and accept with OK. Please enter basic settings is displayed. Press OK and adjust the following data:

  1. Time: Select 12h or 24h. With 12h, select AM or PM. Enter the local time.

  2. Date: Enter current date.

  3. Units: Select metric (kg/cm) or imperial (lb/ft) units.

  4. Weight: Enter your weight.

  5. Height: Enter your height. In LB/FT format, first enter feet then inches.

  6. Date of birth: Enter your date of birth.

  7. Sex: Select Male or Female.

  8. Settings OK? is displayed. To change your settings, press BACK until you return to the desired setting. To accept the settings, press OK and the training computer goes to the time mode.

It is important that you are precise with the Basic Settings, especially when setting your weight, height, date of birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart rate limits and calorie expenditure.

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Button Functions and Menu Structure

Button Functions

The training computer has five buttons that have different functionalities depending on the situation of use.

LIGHT

BACK

OK

UP

DOWN

  • Illuminate the display

  • Press and hold to unlock buttons, if the buttons are locked.

  • In time mode, press and hold to enter QUICK MENU

  • In pre-training mode, press and hold to enter QUICK MENU

  • In training mode, press and hold to enter QUICK MENU

For more information on quick menu, see Quick menu.

  • Exit the menu

  • Return to previous level

  • Leave settings unchanged

  • Cancel selections

  • Press and hold to return time mode from any other mode.

  • Confirm selections

  • Start training session

  • Take a lap

  • Press and hold to set zone lock on/off in training mode.

  • Move through selection lists

  • Adjust a selected value

  • In time mode, press and hold to change the watch face.

  • Move through selection lists

  • Adjust a selected value

  • In time mode, press and hold to switch between Time 1/ Time 2.

Menu Structure

 

Data

Follow up on your training data. For more information, see 6. After Training.

Settings

Personalize your training computer and select the necessary features for each of the sport profiles to suit your training. For more information, see 8. Settings.

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 9. Polar Fitness Test.

Connect

For long-term follow-up, store all your training files in the 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 7. Data Transfer

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