POLAR RCX5 User Manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 5 2. TRAINING COMPUTER PARTS ................................................................................................... 6 Polar RCX5 Training Computer Parts .......................................................................................... 6 Optional Accessories .................................................................................
ENGLISH Sport Profile Settings ............................................................................................................ 27 Running Settings .............................................................................................................. 27 Cycling Settings ............................................................................................................... 28 Swimming Settings .......................................................................................
ENGLISH INDEX ...............................................................................................................................
ENGLISH 1. INTRODUCTION Congratulations on your purchase of a new Polar RCX5™ training computer! It is a complete training system for multisport and endurance athletes, and supports your training from planning through training to analyzing. This user manual includes complete instructions, helping you to get the most out of your training computer. The latest version of this user manual can be downloaded at www.polar.com/support [http://www.polar.com/support]. For video tutorials, go to http://www.polar.
ENGLISH 2. TRAINING COMPUTER PARTS Polar RCX5 Training Computer Parts Polar RCX5 training computer provides you with data you need to enhance your training performance, and also saves the data for later analysis. Comfortable Polar WearLink®+ Hybrid / Polar H2 heart rate sensor sends ECG-accurate heart rate signal to the training computer over the 2.4 GHz W.I.N.D. and the GymLink (in water activities) technology, both proprietary to Polar. The heart rate sensor consists of a connector and a strap.
ENGLISH Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs. Optional Accessories Optional Polar s3+ stride sensor wirelessly measures speed/pace, distance, running cadence and stride length. Optional Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. transmits speed/pace, distance and location data, as well as track information to RCX5, which records and displays the data for later analysis.
ENGLISH 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 Deutsch, English, Español, Français , Italiano, Português, Suomi or Svenska and accept with OK. Please enter basic settings is displayed. Press OK and adjust the following data: 1.
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 51) 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).
ENGLISH 4. PREPARE FOR TRAINING Plan Your Training You can utilize the ready-made Polar Endurance Program for running or cycling, or create your own phased training sessions in polarpersonaltrainer.com. Transfer them to the training computer by using the DataLink and WebSync software. For more information, see polarpersonaltrainer.com Help. Sport Profiles The default sport profiles in the training computer are: Running, Cycling, Swimming and Other sport.
ENGLISH running. For example, if you have created new sport (Jogging) in WebSync software, you need to calibrate the stride sensor for that sport also. If you select Running as your sport profile and do walking activities, there is no need to calibrate the s3+ stride sensor. Calibration by Running Wizard Before you can calibrate the stride sensor it needs to be paired with the training computer. For more information on pairing the stride sensor and training computer, see Using a New Accessory (page 42).
ENGLISH 4. Fix the displayed lap distance with the distance you just ran, and press OK. Calibrated to x.xxx is displayed. The sensor is now calibrated and ready for action. Alternatively, you can calibrate the stride sensor by fixing the whole distance gathered. 1. In time mode press OK once. Browse the sport profiles with UP/DOWN and select Running by pressing OK. Start running. 2. Press and hold LIGHT to go to Quick menu > Calibrate stride sensor . 3.
ENGLISH 5. TRAINING Wear 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.
ENGLISH 3. When you are ready to start the training session, press OK. Recording started is displayed and you can start training. 4. 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 (page 35). *Optional sensors include Polar s3+ stride sensor, Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D., Polar CS speed sensor W.I.N.D.
ENGLISH 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. 2.
ENGLISH 5. 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.
ENGLISH Record a Lap Press OK 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 Zone When training without preset target zones, you can lock your heart rate to the current sport zone. This way, if you did not preset target zones before starting the training, you can do it on-the-go during a session. To lock/unlock the zone, press and hold OK.
ENGLISH For more information, on the HeartTouch settings see Sport Profile Settings (page 27). Night Mode There is a night mode function in RCX5 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, or use the HeartTouch function during training recording. The display will also light up if a message, for example, Check heart rate transmitter , is displayed.
ENGLISH Information on the display Symbol Expended calories Calories Calories/ hour Expended calories per hour Current heart rate Heart rate Zone pointer (Polar sport zones) Information on the display (Polar s3+ stride sensor required) 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 (page 27).
ENGLISH Information on the display (Polar G5 GPS sensor / Polar G3 GPS sensor W.I.N.D. required) Symbol Explanation Maximum speed/pace so far Max speed Trip Trip distance Information on the display (Polar CS speed sensor W.I.N.D. required) Symbol Explanation Speed you are currently cycling at Speed Distance cycled Distance Lap distance* Lap number and lap distance Avg speed The average speed so far. Max speed The maximum speed so far.
ENGLISH 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 (page 52).
ENGLISH 6. AFTER TRAINING Analyze Training Results To view basic data on your performance, see MENU > Data > Training files on your training computer. For deeper analysis, transfer the data to polarpersonaltrainer.com with DataLink data transfer unit and WebSync software. The web service offers various options to analyze the data with.
ENGLISH Cycling Average speed Maximum speed Visible only if speed data from GPS, stride sensor, or bike speed sensor available. Running Average cadence Maximum cadence Visible if stride sensor or bike cadence sensor data available. Running Average stride length RunningIndex Visible if stride sensor data available. If GPS sensor in use, running index is shown, but stride length is not shown. Cycling Bike in use Riding duration Visible if training file is cycling sport.
ENGLISH Automatic laps Best lap Average lap Visible if automatic lap feature is set on. Multisport Training File To view a multisport training file go to MENU > Data > Training files and browse with UP/DOWN buttons to select the file you want to review and press OK. MULTISPORT Summary gives you the general information on the whole training session. Duration Distance Press DOWN to view the separate sport files of the multisport training session.
ENGLISH OK. SUMMARY This week The dates on which the data was collected Duration Duration Distance Calories Sessions Sport zones 1, 2, 3, 4 and 5 Time per zone Totals Since xx.xx.xxxx To view totals of the training files go to MENU > Data > Totals since and press OK. Duration Distance Calories Sessions Sport zones 1, 2, 3, 4 and 5 Time per zone Delete Files To delete a training file, select MENU > DATA > Delete files > Training file and press OK.
ENGLISH 7. DATA TRANSFER Transfer Data For long-term follow-up, store all your training files in polarpersonaltrainer.com web service. There you can view detailed information of your training data and get a better understanding of your training. With Polar DataLink data transfer unit and WebSync software it is easy to transfer training files to the polarpersonaltrainer.com web service. How to set your PC for data transmission 1. Register at polarpersonaltrainer.com 2.
ENGLISH 8. SETTINGS All the settings can be modified in Polar WebSync software and transferred onto your training computer with DataLink data transfer unit. For more information, see WebSync Help. Sport Profile Settings There are four different sport profiles set on as default in the Polar RCX5 training computer. To modify sport profile settings select SETTINGS > Sport profiles.
ENGLISH visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not shown in pre-training mode is displayed. This option helps you to use the training computer more efficiently. For example in the summer you can select the winter sports to be hidden. Also if you participate in a multisport event, it is recommended to hide unnecessary sports, in order to make changing the sport as effective as possible.
ENGLISH For more information on pairing a new sensor to the training computer see Using a New Accessory (page ? ). Measuring Wheel Size Select MENU > SETTINGS > Sport profiles > Cycling (Bike 1)/Cycling 2 (Bike 2) > Bike 1 settings > Wheel size > Set wheel size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1 Look for the diameter in inches or in ETRTO printed on the wheel.
ENGLISH • Set reminder > On or Off Reminder is visible only if it has been set with a PC. For more information on setting the reminder, see polarpersonaltrainer.com Help. • Set training views For more information, see Set training views • Show in pre-training mode? Select YES, Sport shown in pre-training mode is displayed. The sport will be visible in the list of sports in pre-training mode, when you press OK in Time mode. Select No, Sport not shown in pre-training mode is displayed.
ENGLISH The display reads: Browse the selection with UP/DOWN and select the value to be modified. To confirm the value, press OK ZoneOptimizer Set ZoneOptimizer Off or On Confirm with OK Heart rate view Select heart rate view Beats per minute (BPM) or Percent of maximum (% of maximum) Confirm with OK Heart rate zone lock Select Heart rate zone lock OFF , or lock one of the zones separeately and select Zone 1, Zone 2, Zone 3, Zone 4 or Zone 5 and press OKZone X locked is displayed.
ENGLISH The display reads: Browse the selection with UP/DOWN and select the value to be modified. To confirm the value, press OK Activity level Set Low (0-1 h/wk), Moderate (1-3 h/wk), High (3-5 h/wk) or OK Top (5+ h/wk) Activity level is an assessment of your level of long-term physical activity. Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months.
ENGLISH The display reads: Browse the selection with UP/DOWN and select the value to be modified. To confirm the value, press OK OwnIndex (VO2max) Set your OwnIndex (VO2max value). OK For more information, see OwnIndex. Maximum Heart Rate (HRmax) HRmax is used to estimate energy expenditure. HRmax is the highest number of heartbeats per minute during maximum physical exertion. HRmax is also useful when determining training intensity.
ENGLISH WearLink+ Hybrid / H2 heart rate sensor Speed On On On On On On On Off On On On On Off Off Off Off • Cadence S3+ GPS Recording Rate 1s 2s 15s 60s Off On Off Off 58h 13min 104h 38min 217h 30min 599h 39min 2151h 34min On Off Off Off 29h 6min 52h 23min 118h 54min 312h 58min 1101h 47min On On Off Off 23h 49min 41h 55min 93h 4634min 252h 25min 887h 5min Off Off Off On 11h 38min 20h 57min 45h 10min 122h 35min 405h 57min Off On Off On 10h 41min 19h 3min
ENGLISH • Set date, Date format and Date separator • Select week' starting day Monday , Saturday or Sunday • Select watch face Time only , Time and logoTime and event (if you have set an event date on your PC) Connection Settings To modify your connection settings select Menu > Connect. • Select Start synchronizing > OK. The training data will be synchronized with polarpersonaltrainer.
ENGLISH The option is only available when s3+ stride sensor is in use. • Select Training sounds and set training sounds Off, Soft, Loud or Very loud • Select Set automatic lap off or On. This selection is only available if speed information is available i.e. optional CS speed sensor for cycling or s3+ stride sensor for running has been set on for the sport profile. • Select Reset trip and select Yes/No. Trip reset is displayed. This selection is only available if speed information is available i.e.
ENGLISH 9. APPLICATIONS Polar Fitness Test The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
ENGLISH The progress bar indicates that the test is ongoing. Stay relaxed and limit body movements and communication with other people. If you have not set your long-term physical activity level in User information settings, Set activity level of past 3 months is displayed. Select Top, High, Moderate , or Low. For further information on activity levels, see User Information Settings (page 31).
ENGLISH Age / Years Very low Low Fair Moderate Good Very good Elite 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44 40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30 The
ENGLISH 1. Select MENU > Applications > Race pace > Select sport > Set race pace > Set target distance in km/mi > Set target time > Race pace set to xx:xx MIN/KM or MIN/MI is displayed. 2. To set the Race pace on for your training session, select MENU > Applications > Race pace > Select sport > Start session with race pace and confirm with OK.
ENGLISH 10. USING A NEW HEART RATE SENSOR Using a New Heart Rate Sensor If you purchase a new compatible heart rate sensor as an accessory, it has to be introduced to the training computer. This is called pairing and takes only a few seconds. Pairing ensures that your training computer receives signals from your accessory only, and enables disturbance-free training in a group. Please note that WearLink W.I.N.D. heart rate sensor does not measure heart rate in water.
ENGLISH 11. USING A NEW ACCESSORY Before taking a new accessory into use, it has to be introduced to the training computer. This is called pairing and takes only a few seconds. Pairing ensures that your training computer receives signals from your accessory only, and enables disturbance-free training in a group. Pairing a New Speed Sensor With Training Computer Make sure the speed sensor has been correctly installed. 1.
ENGLISH 2. Searching for new GPS sensor is displayed. The training computer starts searching for the GPS sensor signal. 3. Once the new GPS sensor is identified, GPS sensor found is displayed. Pairing is complete. 4. If the search is not successful, GPS sensor not found or Other GPS sensors interfering. Move further. , Try again? YES / NO is displayed. 5. Select YES to start the search again. 6. Select NO to cancel the searching. 7. To return to time mode, press and hold the BACK button.
ENGLISH 12. BACKGROUND INFORMATION Polar Sport Zones Polar sport zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of maximum heart rate. With sport zones, you can easily select and monitor training intensities. Target zone Intensity % of HRmax, bpm Example durations less than 5 minutes Benefits: Maximal or near maximal effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles.
ENGLISH Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5.
ENGLISH your heart rate zones in comparison to your normal level. Benefits of the ZoneOptimizer feature Each Sport Zone has a different physiological response which is described briefly in the Polar Sport Zones (page 44). The ZoneOptimizer measurement takes your personal information, including your heart rate variability, into account and personalizes your sport zones before every training session.
ENGLISH variability-based ZoneOptimizer determination to fail or give lower intensity targets. These conditions include high blood pressure, cardiac arrhythmia, and certain medications. Maximum Heart Rate Maximum heart rate (HRmax) is the highest number of heartbeats per minute (bpm) during maximum physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also vary according to the type of sport performed. HRmax is used to express training intensity.
ENGLISH trained, you will be able to sustain it throughout your runs and maximize your performance. To develop cadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A session of cadence training a week is a good start. Incorporate some cadence work into the rest of your week. During long easy runs, you could include some faster cadence every now and then. When training for longer running events (½ marathon, marathon or longer), it may be helpful to monitor cadence.
ENGLISH Men Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 > 56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43
ENGLISH Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.
ENGLISH performance development. The feature makes different kinds of training sessions comparable with each other, and helps you to find the perfect balance between rest and training. For more information on Training load, see polarpersonaltrainer.com Help. Polar Endurance Training Program for Running and Cycling Polar has created tailored Endurance training programs for running and cycling, which are available for you in polarpersonaltrainer.com.
ENGLISH 13. IMPORTANT INFORMATION Caring for Your Product Like any electronic device, the Polar training computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the connector from the strap after every use and dry the connector with a soft towel. Clean the connector with a mild soap and water solution when needed. Never use alcohol or any abrasive material (eg. steel wool or cleaning chemicals).
ENGLISH Prior to changing the battery, please note the following: • The low battery indicator is displayed when 10-15% of the battery capacity is left. • Before battery change, transfer all data from your RCX5 to polarpersonaltrainer.com to avoid data loss. For more information, see Transfer Data (page 26). • Excessive use of the backlight drains the battery more rapidly. • In cold conditions, the low battery indicator may appear, but will disappear when the temperature rises.
ENGLISH Changing Polar H2 Heart Rate Sensor Battery 1. Lever the battery cover open by using the clip on the strap. 2. Remove the old battery from the battery cover with a suitable sized small ridgid stick or bar, such as a toothpick. A non-metal tool is preferable. Be careful not to damage the battery cover. 3. Insert the battery inside the cover with the negative (-) side outwards. Make sure the sealing ring is in the groove to ensure water resistance. 4.
ENGLISH Remove the connector from to the strap after training. If you leave the connector attached to the strap, it will keep the sensor awake and consumes the sensor battery. The heart rate sensor is on whenever you are wearing it on your chest, even when the training computer is not measuring your heart rate. The battery is inserted at the factory. Therefore, when you purchase the product, the actual lifetime of the first battery can seem shorter than estimated.
ENGLISH • • • • Are you recovering from a serious illness or medical treatment? Do you use a pacemaker or other implanted electronic device? Do you smoke? Are you pregnant? Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. It is important to be sensitive to your body’s responses during training.
ENGLISH Maximum number of training sessions in multisport file: Maximum time recorded to file: Maximum number of laps: Maximum number of laps in multi sport sessions: Total distance: Total duration: Total calories: Total training files count: 99 99 h 59 min 59 s 99 99 per sport 999 999 km / 621370 mi 9999h 59 min 59 s 999 999 kcal 9999 WearLink®+ Hybrid heart rate sensor Battery life: Battery type: Battery sealing ring: Operating temperature: Connector material: Strap material: Water resistance: 600 hou
ENGLISH Marking on case back Water resistant characteristics Water resistant 30 m/50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling (without air tanks) Using the Training Computer in Water The training computer may be worn when swimming. It is not, however, a diving instrument. To maintain water resistance, do not press the buttons of the training computer under water.
ENGLISH If you have done all of the above-mentioned actions, and the message still appears and heart rate measurement does not work, the battery of your heart rate sensor may be empty. For further information, see Important Information (page 52). ...Calibration failed is displayed?* Calibration did not succeed and you need to re-calibrate. Calibration fails if you move during the process. Once you reach lap distance, stop running and stand still for calibration.
ENGLISH Declaration of Conformity is available at www.polar.com/support [http://www.polar.com/support]. Regulatory information is available at www.polar.com/support [http://www.polar.com/support].
ENGLISH Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.com [http://www.polar.com] EN 5.
ENGLISH INDEX AutoSync . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Basic settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Battery symbol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Bike settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Blank display . . . .
