Polar RC3 GPS User Manual download pdf (Page 32)

Sport Zones (page 42).

Before modifying the zone limits you need to set the ZoneOptimizer off. To modify zones, first set

ZoneOptimizer off is displayed. Set ZoneOptimizer off? YES/NO? Select YES. Zone optimizer off is

displayed. You can start modifying the zone limits.

User Information Settings

Enter accurate user information in the training computer to receive the correct feedback on your

performance.

To view and modify user information settings, select MENU > Settings > User information > USER INFORMAT..

Browse the selection with UP/DOWN and accept the value with START.

• Weight: Set your weight in kilograms (kg) or pounds (lbs).

• Height: Set your height in centimeters (cm) or in feet and inches (if you chose imperial units)

• Date of Birth: Set your birthday. The order in which date settings are depends on which time and date

format you have chosen (24h: day - month - year / 12h: month - day - year).

• Sex: Select Male or Female.

• Activity level : Select Low (0-1 h/week), Moderate (1-3 h/week) , High (3-5 h/week) or Top (5+ h/week)

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. Your

activity level is used in calculating your energy expenditure.

• Top (5+ h/week): You participate in heavy physical exercise at least 5 times a week, or you exercise to

improve performance for competitive purposes.

• High (3-5 h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run

20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

• Moderate (1-3 h/week) : You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6

miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires

modest physical activity.

• Low (0-1 h/week): You do not participate regularly in programmed recreational sport or heavy physical

activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or

perspiration only occasionally.

• Maximum heart rate : Set your maximum heart rate, if you know your laboratory measured current

maximum heart rate value. Your age-predicted maximum heart rate value (220-age) is displayed as a

default setting when you set this value for the first time. For more information, see Maximum Heart Rate

(HR

max

• OwnIndex(VO

2max

): Set your OwnIndex (VO

2max

value). For more information, see OwnIndex.

Maximum Heart Rate (HR

max

)

max

is used to estimate energy expenditure. HR

max

is the highest number of heartbeats per minute

during maximum physical exertion. HR

max

is also useful when determining training intensity. The most

accurate method for determining your individual HR

max

is to perform a maximal exercise stress test in a

laboratory.

OwnIndex

Polar OwnIndex, the result of Polar Fitness Test (page 35), predicts your maximal oxygen uptake (VO

2max

OwnIndex usually ranges from 20 to 95 and is comparable to VO

2max

, 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 higher the OwnIndex value is, the better your aerobic

fitness is.

General Settings

To view and change your general settings, select MENU > Settings > General settings .

• Sounds: Select On or Off

• Button lock: Select either Manual lock or Automatic lock

ENGLISH

32 Settings

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Polar RC3 GPS User Manual Page 32

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