Polar RCX3 Handleiding

Polar Sporthorloge RCX3

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Pagina 1/57

Polar RCX3 user manual

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CONTENTS

1. INTRODUCTION .................................................................................................................... 4

2. THE COMPLETE TRAINING SYSTEM............................................................................................ 5

Training Computer Parts..................................................................................................... 5

Training Software.............................................................................................................. 5

Available Accessories......................................................................................................... 6

3. GETTING STARTED ................................................................................................................ 7

Basic Settings..................................................................................................................... 7

Button Functions and Menu Structure......................................................................................... 7

4. PREPARE FOR TRAINING ......................................................................................................... 10

Plan Your Training ............................................................................................................... 10

Sport Profiles................................................................................................................... 10

Polar Endurance Training Program........................................................................................ 10

Calibrate the Polar s3+ Stride Sensor ....................................................................................... 10

Calibration by Running Wizard............................................................................................. 10

Set Calibration Factor Manually ........................................................................................... 11

Calibrate Sensor by Running a Known Distance (on-the-fly calibration) ........................................ 11

5. TRAINING........................................................................................................................... 13

Wear the Heart Rate Sensor .................................................................................................... 13

Start Training...................................................................................................................... 13

Train With Polar ZoneOptimizer................................................................................................ 14

Start Training Session with Polar ZoneOptimizer ...................................................................... 14

Use Polar Endurance Training Program....................................................................................... 16

Training Views .................................................................................................................... 16

Button Functions During Training .............................................................................................. 19

Record a Lap ................................................................................................................... 19

Lock a Sport Zone............................................................................................................. 20

Night Mode ..................................................................................................................... 20

View Quick Menu .............................................................................................................. 20

Pause / Stop Training Recording............................................................................................... 20

6. AFTER TRAINING .................................................................................................................. 21

Analyze Training Results .................................................................................................... 21

Training Benefit ............................................................................................................... 23

Week Summaries.............................................................................................................. 24

Totals Since xx.xx.xxxx ....................................................................................................... 25

Delete Files ..................................................................................................................... 25

Reset Week Summaries...................................................................................................... 25

Reset Totals .................................................................................................................... 26

7. DATA TRANSFER .................................................................................................................. 27

Transfer Data ...................................................................................................................... 27

8. SETTINGS .......................................................................................................................... 28

Sport Profile Settings ............................................................................................................ 28

Running Settings .............................................................................................................. 28

Cycling Settings ............................................................................................................... 28

Other Sport Settings .......................................................................................................... 30

Heart Rate Settings............................................................................................................... 30

User Information Settings ....................................................................................................... 31

Maximum Heart Rate (HRmax) ............................................................................................ 31

OwnIndex® ..................................................................................................................... 31

General Settings .................................................................................................................. 31

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Watch Settings.................................................................................................................... 32

Quick menu ........................................................................................................................ 32

Time Mode ...................................................................................................................... 32

Pre-training mode ............................................................................................................. 32

Training Mode.................................................................................................................. 32

9. POLAR FITNESS TEST ............................................................................................................ 34

Before the Test................................................................................................................. 34

Performing the Test........................................................................................................... 34

After the Test................................................................................................................... 35

10.USING A NEW HEART RATE SENSOR .......................................................................................... 37

Using a New Heart Rate Sensor................................................................................................ 37

Pairing a New Heart Rate Sensor with the Training Computer ..................................................... 37

11.USING A NEW ACCESSORY...................................................................................................... 38

Pairing a New Speed Sensor with the Training Computer........................................................... 38

Pairing a New Cadence Sensor with the Training Computer........................................................ 38

Pairing a New GPS Sensor with the Training Computer ............................................................. 39

Pairing a New Stride Sensor with the Training Computer ........................................................... 39

12.BACKGROUND INFORMATION ................................................................................................... 40

Polar Sport Zones ................................................................................................................ 40

Heart Rate Variability ............................................................................................................ 41

Polar ZoneOptimizer ............................................................................................................. 41

Maximum Heart Rate............................................................................................................. 43

Running Cadence and Stride Length .......................................................................................... 43

Polar Running Index.............................................................................................................. 44

Polar Training Load Feature .................................................................................................... 46

Polar Endurance Training Program for Running and Cycling.............................................................. 46

13.IMPORTANT INFORMATION ...................................................................................................... 48

Caring for Your Product ......................................................................................................... 48

Service ........................................................................................................................... 48

Changing Batteries ............................................................................................................... 48

Change Batteries Yourself................................................................................................... 49

Power Save Mode ................................................................................................................ 50

Battery Lifetime in RCX3 ........................................................................................................ 50

Precautions........................................................................................................................ 50

Interference During Training ............................................................................................... 50

Minimizing Risks When Training .......................................................................................... 51

Technical Specifications........................................................................................................ 52

Frequently Asked Questions..................................................................................................... 53

Limited International Polar Guarantee ........................................................................................ 54

Disclaimer ......................................................................................................................... 56

INDEX ............................................................................................................................... 57

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Product specificaties

Merk:	Polar
Categorie:	Sporthorloge
Model:	RCX3
Kleur van het product:	Wit
Bluetooth:	Nee
Markt positionering:	Sporthorloge
Waterdicht:	Ja
Agenda:	Ja
Klokmodus:	12/24 uur
Batterij bijna leeg-indicatie:	Ja
Waterdicht tot:	30 m
Veiligheidsfunties:	Waterbestendig
Rondegeschiedenis:	99
Ingebouwde afstandsmeter:	Nee
Backlight:	Ja
Geheugencapaciteit:	99 entries
Hartslag monitor:	Ja
Ondersteunde talen:	DAN,DEU,DUT,ENG,ESP,FIN,FRE,ITA,NOR,POR,SWE
Fitness test:	Ja
Hartslag gebaseerde calorieberekening:	Ja
Training programmering:	Ja
Training aanbevelingen:	Ja
Automatische aanpassing trainingsprogramma:	Ja