RCX5 User Manual

Wear the transmitter to measure heart rate.

Wet the electrode areas of the strap under running water. In demanding conditions, for instance during long-lasting events, we recommend using conductive electrode lotion or gel to improve contact. It is important to wash the transmitter carefully after using lotion or gel. Attach the connector to the strap. Adjust the strap to fit tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Check that the wet 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 when you are not using it to maximize the transmitter battery lifetime. Sweat and moisture may keep the electrodes wet and the transmitter activated. This will reduce battery life.

See detailed washing instructions in 13. Important Information.

For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.

Wear the transmitter 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, GPS or stride sensor for the first time, see 11. Using a New Accessory. For sport profile settings see Sport Profile Settings. To use Polar ZoneOptimizer feature for your training session, see Train With Polar ZoneOptimizer.

	Start your training session by pressing OK. Training computer goes into pre-training mode and starts searching for the sensor signals (providing you have set the sensors on in sport profile settings). If a sensor signal is not found, the display will show a triangle with an exclamation mark.
	Select the sport for the training session by browsing with UP/DOWN buttons. The sport profile shown first on the list is the sport previously used in a training session. To change 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. For more information, see Quick menu.
	When you are ready to start the training session, press OK. 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.

*Optional sensors include Polar s3+ stride sensor, Polar G3/G5 GPS sensor, Polar CS speed sensor W.I.N.D. or Polar CS cadence sensor W.I.N.D.

Change sport during training session

If your training session includes different types of sports, you can change the sport without stopping the training recording.

You can view four lines of training information simultaneously. Press UP/DOWN to view the different displays.

The ZoneOptimizer function determines your personal, optimized sport zones (heart rate zones) for your aerobic training session. It takes your present physical condition and mental state into account when determining the heart rate zones for the present training session. You will know what the right level to train on that particular day is, and can avoid over/under training. 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 .

ZoneOptimizer function will define the optimized 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.

	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.
	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.
	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 .
	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.
	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. You may consider having a high intensity training session today. Sport zones optimized. Heart rate zones on normal level. The limits have been raised or lowered only slightly compared to your average ZoneOptimizer limits. You can train as normal. Sport zones optimized. Heart rate zones on lower level. The limits have been lowered compared to your average ZoneOptimizer limits. After you have received and read the feedback, press any button, except LIGHT, to exit the message display and continue your training session.

Download Polar Endurance program from polarpersonaltrainer.com, and have a ready made program to guide you in your training.

To be able to download the program you need an account in the polarpersonaltrainer.com, the DataLink data transfer unit and WebSync software. For more information, see polarpersonaltrainer.com Help.

Once you have downloaded the program onto to your training computer, go to MENU > PROGRAM and press OK. You can browse through the planned training sessions with UP/DOWN buttons and select the training session you want to do (for example Thu 26.8.Long run 20km). To start training press OK.

Before commencing a multisport training session, make sure that you have set the sport profile settings for each of the sports that you are going to use for the training session. For more information, see Sport Profile Settings.

During a mulstisport training session it is easy to change sports without stopping the training recording. During training recording press BACK once, and select another sport by browsing with UP/DOWN button and confirm your selection by pressing OK. Then continue with your training session.

To set Race pace on for the training session go to MENU > APPLICATIONS > Running > Set race pace xx:xx:xx MIN/KM or MIN/MI. First set the distance and then the time in hours, minutes and seconds. Race pace set to xx:xx MIN/KM is displayed.

When starting the training session with Race pace go to MENU > APPLICATIONS > Running > Start session with race pace. Race pace set to xx:xx MIN/KM is displayed. You can now start your training session.

Race pace during training Running man: Tells if you are ahead or behind the target pace. -0:35 : Time behind (-) / ahead (+) 5:05min/km: pace needed to achieve the target. 20:9 km: Distance left to reach the target. Current speed Current heart rate

Personalize your training computer display to show the information you want to see during training, either by using the training computer or the WebSync software. A programmed training session downloaded from the software and a training view have their own displays that cannot be modified.

In time mode press UP, select Settings > Sport profiles > Sport (Running, Cycling, Swimming, Other sport) > Set training views.

You can also personalize the training views in pre-training mode by long pressing the LIGHT button . You enter QUICK MENU, select Running settings (current sport settings) > Set training views.

There are six different training views which you can personalize for each of the sport profiles.

To return the default settings of the display, press and hold LIGHT when the rows are blinking. For further information on changing the training views, see Sport Profile Settings .

Information on the display	Symbol	Explanation
Time of day		Time of day
Countd. timer		Countdown timer
Stopwatch		Total duration of the training session so far
Lap time		Time used for the lap.
Average heart rate		Average heart rate of the training session so far.
Calories		Expended calories
Calories/ hour		Expended calories per hour
Heart rate		Current heart rate
Zone pointer (Polar sport zones)		Target zone indicator with a heart symbol that moves left or right on the sport zone scale according to your heart rate. For further information on setting a sport zone, see Sport Profile Settings.

Information on the display (Polar s3+ sensor required)	Symbol	Explanation
Cadence		Running cadence (pair of steps per minute)
Avg Cadence		The average running cadence so far (pair of steps per minute)
Speed		Current speed/pace
Distance		Distance covered so far
Lap distance		Lap number and lap distance
Average speed		Average speed/pace so far
Max speed		Maximum speed/pace so far
Trip		Trip distance

Information on the display (Polar G3/G5 GPS sensor required)	Symbol	Explanation
Speed		Current speed/pace. The amount of bars above the letter G indicates the GPS signal strength.
Distance		Distance covered so far
Lap distance		Lap distance
Average speed		Average speed/pace so far
Max speed		Maximum speed/pace so far
Trip		Trip distance

Information on the display (Polar speed sensor required)	Symbol	Explanation
Speed		Speed you are currently cycling at
Distance		Distance cycled
Lap distance*		Lap number and lap distance
Avg speed		The average speed so far.
Max speed		The maximum speed so far.

Information on the display (Polar cadence sensor required)	Symbol	Explanation
Cadence		Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm).
Avg Cadence		The average cadence.

Training reminder reminds you to drink, eat or take other important actions during training.

Reminder is based on energy consumption (kcal), distance (km) or time. Reminder alarms when certain calories, distance or time has been reached during training. When reminder alarms, reminder counter is reset. This means reminder alarms regularly (for example if reminder is set for 300 kcal, reminder alarms when 300kcal, 600kcal, 900kcal... are consumed). To exit the reminder message on the display, press any button except LIGHT.

You can create the reminder text in WebSync software and download it to the training computer with DataLink data transfer unit. The text is shown when the reminder alarms. The reminder can only be set in the software but it can be switched off in the monitor.