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1. Training benefit is shown if you used a heart rate sensor and trained for at least a total of 10 minutes in the heart rate zones 38 Summary HR zones 00 01 27 d List hood fered Kod 00 07 20 Avg heart rate 142 76 Max heart rate 1 176 95 Summary Calories 682 kcal Fat burn of calories j 35 Summary Average pace 5 58 min km Maximum pace 1 4 36 min km Time you spent on each heart rate zone Visible if you used a heart rate sensor Your average and maximum heart rate are shown in beats per minute and per centage of maximum heart rate Visible if you used a heart rate sensor Calories burned during the session and fat burn of calories Average and maximum speed pace of the session Visible if you trained outdoors and the GPS function was on 39 Summary Max altitude 172 m 40 m Ascent Automatic laps 10 Your Running Index is calculated when you train outdoors with the GPS func tion on and you are using a heart rate sensor The following requirements also apply e Sport profile used is a running type sport Running Road Running Trail running etc e Speed should be 6 km h 3 75 mi h or faster and duration a minimum of 12 minutes For further information see Running Index Maximum altitude ascended meters feet and descended meters feet Visible if you trained outdoors and the GPS function was on The number of laps and the best and
2. Create a training target 2 Click the favorites icon Y in the lower right corner of the page 3 The target is added to your favorites or 1 Choose an existing target from your Diary 2 Click the favorites icon Y in the lower right corner of the page 3 The target is added to your favorites EDIT A FAVORITE 1 Click the favorites icon in the upper right corner next to your name All your favorite routes and train ing targets are shown 2 Choose the favorite you want to edit Training targets Change the name of the target or choose edit in the lower right corner to modify the target REMOVE A FAVORITE Click the delete icon in upper right corner of the training target to remove it from the favorites list SPORT PROFILES IN FLOW WEB SERVICE There are four sport profiles on your M400 by default In the Flow web service you can add new sport profiles to your sports list as well as edit them and existing profiles Your M400 can contain a maximum of 20 sport profiles The number of sport profiles in the Flow web service is not limited If you have over 20 sport profiles in the Flow web service the first 20 in the list are transferred to your M400 when syncing You can change the order of your sport profiles by dragging and dropping them Choose the sport you want to move and drag it into the place you want to put it in the list ADD A SPORT PROFILE In the Flow web service 69 1 Click your name profile pho
3. PERFORMING THE TEST To perform the fitness test go toTests gt Fitness Test gt Relax and start the test e Searching for heart rate is displayed When heart rate is found a heart rate graph your current heart rate and Lie down amp relax is shown on the display Stay relaxed and limit body movements and com munication with other people e You can interrupt the test in any phase by pressing BACK Test canceled is displayed If M400 cannot receive your heart rate signal the message Test failed is displayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly TEST RESULTS When the test is over you hear two beeps along with a description of your fitness test result and your estim ated VO a is displayed a Update to VO2max to physical settings is displayed e Select Yes to save the value to your Physical settings e Select No only if you know your recently measured VO max value and if it differs more than one fit ness level class from the result 50 Y our latest test result is shown in Tests gt Fitness test gt Latest result Only your most recently performed test result is shown For a visual analysis of your Fitness test results go to the Flow web service and select the test from your Diary to view details from it Fitness Level Classes Men gt O DO O Women 20 24 27 31 32 36 37 41 42 46 47 51 30 34 25 29 30 33 34 37 38 42 43
4. gt Choose sensor for speed and choose Stride sensor or GPS 62 MANUAL CALIBRATION Manual calibration can be done in two ways You can run a distance you know and set the correct distance in Quick menu You can also set the calibration factor manually if you know the factor which gives you accurate distance SET CORRECT LAP DISTANCE 1 Press START in time view to enter pre training mode and scroll to the Running profile 2 Start a session and run a distance you know that is more than 400 meters 3 When you have the ran the distance press START to take a lap 4 Press and hold light to enter the Quick menu and choose Stride sensor gt Calibration gt Manual gt Set correct lap distance 5 Set the actual distance you have ran The calibration factor is updated SET FACTOR To calibrate the stride sensor manually by setting the factor choose Settings gt Sport profiles gt Running gt Stride sensor gt Calibration gt Manual gt Set factor If you already know the factor which gives you accur ate distance Calibrated Factor xxxx is displayed when you are done O Manual calibration can also be started during a session when the stride sensoris in use Press and hold LIGHT to enter the Quick menu and then choose Stride sensor gt Calibration gt Manual AUTOMATIC CALIBRATION Automatic stride sensor calibration is done based on GPS data and it happens in the background Current pace stride length and cumulative
5. 02 222 cece eee eee eee e cece cece eee cece eee eeeeeeeeeeeesseeeeees 30 SPORT PROFILE SETTINGS Adjust the sport profile settings to best suit your training needs In M400 you can edit certain sport profiles set tings in Settings gt Sport profiles You can for example set the GPS on or off in different sports A wider range of customization options is available in the Flow web service For more information see Sport Profiles in Flow 22 There are four sport profiles shown in the pre training mode by default In the Flow web service you can add new sports to your list and sync them to your M400 You can have a maximum of 20 sports on your M400 at a time The number of sport profiles in the Flow web service is not limited By default in the Sport profiles you ll find Running Cycling Other outdoor Other indoor O If you have edited your sport profiles in the Flow web service before your first training session and synced them to your M400 the sport profile list will contain the edited sport profiles SETTINGS To view or modify sport profile settings go to Settings gt Sport profiles and choose the profile you want to edit You can also access the settings of the currently selected profile from pre training mode by pressing and holding LIGHT Training sounds Choose Off Soft Loud or Very loud Heart rate settings Heart rate view Choose Beats per minute bpm or of maximum Check HR zone limits Check
6. A 72 Sync With Flow Web Service Via FIOWSYNC 2 2 0 e cece cece eeeeeeeeeceeeeceneceececuceeeeeees 73 Caring for Your M400 Loco noc ncccnccccciss 74 MAO Pe fea E obit tans wee atten a a Vs de katate a cc RSG dS 74 E AA A NO 76 A RR 77 Stride Sensor Bluetooth Smart ss a A A O Ag E S Aa gS kl te raat SLs wets aloe Bot EN hee etna 17 Important Information si si r A A ds ae Teck 78 Battenes tea ds leido 78 Changing Heart Rate Sensor Battery ooooocccccccccccccccccccoccoccccccccccccccccconccccccc cnc cnc nc 78 PreCauitions o a AL of La 79 Interference During Training 200 222 cece cece cece cece cece ccc ccc cece cece cnn 79 Minimizing Risks When Training 2 2200 cece cece eee cece cece cece daada aaao aooaa naana 80 Technical Specification 5 4descscs sec dco oe Sexe deuce asses eu tl 81 MA OO refed ceo ot Ae Se eho tty e o ES tS Ao iit o depa a Et ra Cte aie a alk Od 81 HA SARA SENSO ul al ed aot eer a a ee 82 Polar FlowSync Software and USB Cable 2 0 eee cece cece cece eeeeeeceeeeeeeees 83 Polar Flow Mobile Application Compatibility 2 0 0 0 00 o ccc cee cc c cece eee ecccccceeecccccccceeeeccccceeeeees 83 Water Resistance occ ns 83 Limited International Polar Guarantee 22 200 0c cece ence cece eee cence cece eeeeeeeeees 84 Compliance Statement a acaco ot tania 86 Compliance Statement oooooooccccccccccccccccccccccccccnrnrrrr annara nanoa a raaraa naarn annann anoann ni 86 BE A a
7. Body meas Speed Cadence urement e Timeof Alti Heart rate e Distanc e Speed pac day tude Es e e Dur Total heart rate e Lap dis Average e ti t t ation ascen aiim ance speed pac A Lap Total heart rate e Last lap S oe time des dis Maximum gaan HR avgin ning cent tance speed pac Last lap E x cadenc lap Cur 5 Calories time rent Lap lap ZonePoint speed pac ascent er e Current lap run ning Cur Time in Sader zone e Stride length Aver age stride length When you are done with the sport profile settings click save To sync the settings to your M400 press syn chronize in FlowSync 71 SYNCING You can transfer data from your M400 via the USB cable with FlowSync software or wirelessly via Bluetooth Smart with the Polar Flow app To be able sync data between your M400 and the Flow web service and app you need to have a Polar account and FlowSync software Go to flow polar com start and create your Polar account in the Polar Flow web service and download and install FlowSync software onto your PC Download Flow app onto your mobile from the App Store or Google Play Remember to sync and keep your data up to date between your M400 the web service and the mobile app wherever you are SYNC WITH FLOW APP Before syncing make sure e You have a Polar account and Flow app e You have registered your M400 in the Flow web service and synced data via FlowSync software at least once e
8. E o 87 POLAR M400 USER MANUAL INTRODUCTION Congratulations on your new M400 Designed for enthusiastic exercisers the M400 with GPS Smart Coach ing and 24 7 activity measurement encourages you to push your boundaries and perform at your best Get an instant overview of your training straight after your session with Flow app and plan and analyze your training in detail with the Flow web service This user manual helps you get started with your new training companion To check the video tutorials and the latest version of this user manual go to www polar com en support M400 PELAR oe Heart rate 147 M400 Monitor your training data such as heart rate speed distance and route and even the smallest activities in your everyday life H7 HEART RATE SENSOR See live accurate heart rate on your M400 during training Your heart rate is information used to analyze how your session went O Only included in M400 with heart rate sensor sets If you bought a set that does not include a heart rate sensor not to worry you can always buy one later USB CABLE Use the USB cable to charge the battery and to sync data between your M400 and the Polar Flow web ser vice via FlowSync software POLAR FLOW APP View your training data at a glance after every session Flow app syncs your training data wirelessly to the Polar Flow web service Download it from the App Store or Google Play POLAR FLOWSYNC SOFTWARE Flowsync softw
9. General settings gt Pair and sync gt Paired devices and press START 2 Choose the device you want to remove from the list and press START 20 3 Delete pairing is displayed choose Yes and press START 4 Pairing deleted is displayed when you are done 21 SETTINGS Sport Profile Settings oooooccccccccccccccccccccccccccccccccccncc ccoo 22 SA etn ea ee eae ea O eet 23 Physical Settings 2 0 0 0 000002 c ccc ccc cnn 24 AA a 24 A es ee ne ee en a O A EN AN 24 Date Of BID ee 24 A A ed tee estes case soe does Manet 24 Training background cnc 25 Maximum Heart Rate occ c ee eee eee ee A Ea aana nanao rroaren 25 General Settings 2 000000 cece cece cece cece ccc cece cece cece cece cece ec ee cece ce eeeeteseettesetteceseeeees 25 Pairand SNC its it ao Bethe edb to tue ee ora 26 LL 018101 0 seep ee ere re a a a OR Ce ea ee re E 26 Button Sounds 2 2 22 cece cece cece eee ce cece eee ce cece ee ceeceeceeeereeeeeeees 26 Button Lock cc 26 INAGCtIVITY Aleti oeseri e e r da 26 AA AS A eee eee 27 EA 2 N ee eet eee ence 27 Training View Color 2 2 0 cece cece cece cece EADE ADAE E aoao rarnana 27 About Your Product occ nc 27 Watch Settings occiso ia eae eera E tia 27 Alan ea re ge e a a ee 27 TIMO dd Ae e 27 Date esos ses cost o dd SS el odias 28 Week s Starting Day oococcccccccccccccccccccc cnn 28 Watch Face nes 28 EKMEN aara A a a a a 28 Firmware Update ninos 30 How to Update Firmware 2 2 22
10. If you have activated the GPS function M400 will automatically start search ing for the signals Stay in the pre training mode until M400 has found GPS satellite sig nals and your heart rate sensor to make sure your training data is accur ate To catch the GPS satellite signals go outdoors and away from tall buildings and trees For best GPS performance wear M400 on your wrist with the dis play facing up Keep it in a horizontal position in front of you and away from your chest Keep your arm stationary and raised above the level of your chest during the search Stand still and hold the position until M400 has found the satellite signals The percentage value shown next to the GPS icon indicates when the GPS is 33 ready When it reaches 100 OK is displayed and you are ready to go M400 has found your heart rate sensor signal when your heart rate is shown When M400 has found all the signals press START Recording started is displayed and you can start training GPS acquisition is fast with the help of assisted GPS A GPS The A GPS data file is automatically updated to your M400 when you sync your M400 with the Flow web service via FlowSync software If the A GPS data file has expired or you haven t synced your M400 yet more time may be required for acquiring the current position For more information see Assisted GPS A GPS O Due to the location of the GPS antenna on the M400 it is not recom mended to wear it
11. M400 These can include heart rate sensors and mobile devices e Sync Data Sync data with Flow app Sync data becomes visible after you have paired your M400 with a mobile device FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from the device You can still use it to collect activity but you cannot use it in training sessions with a heart rate sensor nor sync your data to the Polar Flow mobile app because Bluetooth Smart is disabled BUTTON SOUNDS Set the button sounds On or Off O Please note that this selection does not modify training sounds Training sounds are modified in sport pro file settings For more information see Sport Profile Settings on page 22 BUTTON LOCK Choose Manual lock or Automatic lock In Manual lock you can lock the buttons by manually from the Quick menu In Automatic Lock the button lock automatically goes on after 60 seconds INACTIVITY ALERT Set the inactivity alert On or Off 26 UNITS Choose metric kg cm or imperial Ib ft Set the units used to measure weight height distance and speed LANGUAGE Choose Dansk Deutsch English Espa ol Fran ais Italiano H 4 55 Nederlands Norsk Polski Por tugu s fi 4 F X Pyccku Suomi or Svenska Set the language of your M400 TRAINING VIEW COLOR Choose Dark or Light Change the display color of your training view When Light is chosen the training view has a light background with dark numbers and
12. STRIDE SENSOR BLUETOOTH SMART Clean the stride sensor with a mild soap and water solution and rinse it with clean water To maintain the water resistance do not wash the stride sensor with a pressure washer Do not immerse the stride sensor in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Avoid hard hits to the stride sensor as these may damage the sensor unit SERVICE During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee For contact information and all Polar Service Center addresses visit www polar com support and country spe cific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and ser vices to better meet your needs The username for your Polar Account is always your email address The same username and password are valid for Polar product registration Polar Flow web service and app Polar discussion forum and newsletter registration 77 IMPORTANT INFORMATION BATTERIES The Polar M400 has an internal rechargeable battery Rechargeable batteries have a limited number of charge cycles You can charge and discharge the battery over 300 times before a notable decrease in
13. Your mobile device has Bluetooth turned on and airplane mode flight mode is not turned on e You have paired your M400 with your mobile For more information Pairing on page 18 There are two ways to sync your data 1 Sign into Flow app and press and hold the BACK button on your M400 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you are done or 1 Sign into Flow app and go to Settings gt General settings gt Pair and sync gt Sync data and press the START button on your M400 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you are done O When you sync your M400 with the Flow app your training and activity data are also synced auto matically via an intemet connection to the Flow web service For support and more information about using Polar Flow app go to www polar com en support Flow_app 72 SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC To sync data with the Flow web service you need FlowSync software Go to flow polar com start and down load and install it before trying to sync 1 Plugthe micro USB connector into the USB port in the M400 and plug the other end of the cable into your PC Make sure FlowSync software is running 2 The FlowSync window opens on your computer and the syncing starts 3 Completed is displayed when you are done Every time you plug in your M400 to your computer the P
14. accordingly SMART CALORIES The most accurate calorie counter on the market calculates the number of calories burned The energy expenditure calculation is based on e Body weight height age gender e Individual maximum heart rate HR___ max e Heart rate during training e Individual maximal oxygen uptake VO2 nax SPEED ZONES With the speed pace zones you can easily monitor speed or pace during your session and adjust your speed pace to achieve the targeted training effect The zones can be used to guide the efficiency of your train ing during sessions and help you mix up your training with different training intensities for optimal effects SPEED ZONES SETTINGS The speed zone settings can be adjusted in the Flow web service They can be turned on or off in the sport pro files they are available in There are five different zones and zone limits can be manually adjusted or you can use the default ones They are sport specific allowing you to adjust the zones to best suit each sport The zones are available in running sports including team sports that involve running cycling sports as well as rowing and canoeing Default If you choose Default you cannot change the limits The default zones are an example of speed pace zones for a person with a relatively high fitness level Free If you choose Free all limits can be changed For example if you have tested your actual thresholds such as anaerobic and aerobic threshol
15. any abrasive material e g steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply O Check the washing instructions on the label of the strap 76 STORING M400 Keep your training device in a cool and dry place Do not keep it in a damp environment in non breath able material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose the train ing device to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount It is recommended to store the training device partially or fully charged The battery slowly loses its charge when it is stored If you are going to store the training device for several months it is recommended to recharge it after a few months This will prolong the battery lifetime Heart rate sensor Dry and store the heart rate sensor strap and the connector separately to maximize the battery lifetime Keep the heart rate sensor in a cool and dry place To prevent snap oxidation do not store the heart rate sensor wet in non breathing material such as a sports bag Do not expose the heart rate sensor to direct sunlight for extended periods
16. between your right and left foot contacting the ground Running speed 2 stride length cadence There are two ways to run faster moving your legs at a higher cadence or taking longer steps Elite long distance runners typically run with a high cadence of 85 95 On uphills typical cadence values are lower On downhills they are higher Runners adjust stride length to gather speed stride length increases as speed increases Yet one of the most common mistakes novice runners make is over striding The most efficient stride length is the natural one the one that feels most comfortable You will run faster in races by strengthening your leg muscles so they take you forward with a longer stride You should also work on maximizing cadence efficiency Cadence does not progress easily but if properly 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 A good way of improving stride length is to undertake specific strength work like running hills running in soft sand or running up steps A six week train ing period including strength work should result in noticeable improvements in stride length and if combined with some faster
17. distance will be updated and shown correctly after the automatic cal ibration Your speed is shown in gray on the display until the calibration is complete If you manually calibrate your stride sensor later the GPS based calibration factor will be overwritten The automatic calibration is performed twice and the average of the two calibration factors is used In your next training session the average of your previous calibration factor and the factor obtained during that ses sion is used The automatic calibration starts after 100 meters Following criteria has to be met during the calibration dis tance of 500 m 63 e At least 6 satellites have to be available e Speed has to be at least 7 km h e Ascent and descent are less than 30 meters When running on different surfaces e g road trail use a different sport profile for each of them to achieve the best calibration for each surface To calibrate the stride sensor automatically choose Settings gt Sport profiles gt Running gt Stride sensor gt Calibration gt Automatic O Automatic calibration can also be started during a session when the stride sensor is in use Press and hold LIGHT to enter the Quick menu and then choose Stride sensor gt Calibration gt Automatic RUNNING CADENCE AND STRIDE LENGTH Cadence is the number of times the foot with the stride sensor hits the ground per minute Stride length is the average length of one step That is the distance
18. duration or dis tance and intensity for each of them This one is for e g creating an interval training session and adding proper warmup and cool down phases to it e Favorites Create a target and add it to Favorites to easily access it every time want to perform it again Remember to sync your training targets to your M400 from the Flow web service via Flow Sync or Flow App If you do not sync them they are only visible in your Flow web service Diary or Favorites list CREATE A TRAINING TARGET 1 Goto Diary and click Add gt Training target 2 Inthe Add training target view choose Quick Phased or Favorite Race Pace target can be synced to Polar V800 only QUICK TARGET 1 Choose Quick 2 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 3 Fill in one of the following values duration distance or calories You can only fill in one of the values 4 Click Save to add the target to your Diary or the favorites icon Y to addit to your Favorites 67 PHASED TARGET 1 Choose Phased 2 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 3 Add phases to your target Choose distance or duration for each phase manual or automatic next phase start and the intensity 4 Click Save to add the target to your Diary or the favorites icon to addit to your Favorites FAVORITES I
19. enter pre training mode 2 To pair touch your sensor with M400 is displayed touch your heart rate sensor with M400 then wait for it to be found 3 The device ID Pair Polar H7 xxxxxxxx is displayed Choose Yes 4 Pairing completed is shown when you are done You can also pair a new sensor in Settings gt General settings gt Pair and sync gt Pair new device For more information pairing see Pairing 1 Moisten the electrode areas of the strap Attach the connector to the strap Adjust the strap length 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 moist elec trode areas are firmly against your skin and that 32 the Polar logo of the con nector is in a central and upright position O Detach the connector from the strap and rinse the strap under running water after every training session Sweat and moisture may keep the heart rate sensor activated so also remember to wipe it dry START A TRAINING SESSION Wear the heart rate sensor and make sure you have paired it with your M400 In time view press START to enter pre training mode Choose the sport profile you want to use with UP DOWN O To change the sport profile settings before starting your session in pre training mode press and hold LIGHT to enterthe Quick Menu To return to the pre training mode press BACK
20. high blood cholesterol e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you have symptoms of any disease e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Doyou smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological con ditions 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 If you feel unexpected pain or excessive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note If you are using a pacemaker defibrillator or other implanted electronic device you can use Polar products In theory interference to pacemaker caused by Polar products should not be possible In practice no 80 reports exist to suggest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices such as defibrillators due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device man ufacturer to determine safe
21. manual of the stride sensor There are two ways to pair a stride sensor with your M400 1 Press START in time view to enter pre training mode 2 Touch your stride sensor with M400 and wait for it to be found 3 The device ID Pair Polar RUN xxxxxxxx is displayed Choose Yes 4 Pairing completed is shown when you are done or 1 Goto General Settings gt Pair and sync gt Pair new device and press START 2 M400 starts searching for your stride sensor 3 Once the stride sensor is found Polar RUN xxxxxxxx is displayed 4 Press START Pairing is displayed 5 Pairing completed is displayed when you are done CALIBRATE THE STRIDE SENSOR Calibration of the stride sensor improves the accuracy of speed pace and distance measurements It is recom mended that you calibrate the stride sensor before using it for the first time if there are significant changes in your running style or if the position of the stride sensor on the shoe is dramatically changed e g if you have new shoes or if you switch the sensor from your right shoe to your left one The calibration should be done at the speed you normally run If you run at different speeds the calibration should be done at your average speed You can calibrate the stride sensor manually or automatically When training with a stride sensor you can choose to use speed data from GPS or from the stride sensor To set this go to Settings gt Sport profiles gt Running gt Stride sensor
22. of maximal aerobic running performance which is influenced by aerobic fitness and running economy By recording your Running Index over time you can monitor progress Improvement means that running at a given pace requires less of an effort or that your pace is faster at a given level of exertion To receive the most accurate information on your performance make sure you have set your HR nax value Running Index is calculated during every training session when heart rate sensor is in use and the GPS func tion is on and when the following requirements apply e Sport profile used is a running type sport Running Road Running Trail running etc e Speed should be 6 km h 3 75 mi h or faster and duration 12 minutes minimum 52 Calculation begins when you start recording the session During a session you may stop twice at traffic lights for example without interrupting the calculation After your session M400 displays a Running Index value and stores the result in the training summary Compare your result to the table below SHORT TERM ANALYSIS Men gt O DA lo Women 20 24 27 31 32 36 37 41 42 46 47 51 30 34 25 29 30 33 34 37 38 42 43 46 53 55 59 18 20 21 23 24 27 28 30 31 33 60 65 16 18 19 21 22 24 25 27 28 30 The classification is based on a literature review of 62 studies where VO max was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Rei
23. reaching your daily activity goal For more information see 24 7 Activity Tracking 16 DIARY In Diary you ll see the current week past four weeks and next four weeks Select a day to see your activity and training sessions of that day the training summary of each session and the tests you have done You can also see your planned training sessions SETTINGS In Settings you can edit Sport profiles e Physical settings e General settings e Watch settings For more information see Settings TIMERS In Timers you ll find e Interval timer Set time and or distance based interval timers to precisely time work and recovery phases in your interval training sessions e Finish time estimator Achieve your target time for a set distance Set the distance for your session and M400 will estimate the finish time of the session according to your speed For more information see Start a Training Session FITNESS TEST Measure your fitness level while you lie down and relax For more information see Fitness Test FAVORITES In Favorites you ll find training targets that you have saved as favorites in the Flow web service For more information see Favorites 17 COMPATIBLE SENSORS Enhance your training experience and achieve a more complete understanding of your performance with Bluetooth Smart sensors POLAR H7 HEART RATE SENSOR BLUETOOTH SMART See live accurate heart rate on your M400 during training Y
24. to see a noticeable change in your Ownlndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your Ownlndex Aerobic fitness is best improved by training types that use large muscle groups Such activities include run ning cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your Ownlndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month To make sure the test results are reliable the following basic requirements apply 49 e You can perform the test anywhere at home at the office at a health club provided the testing envir onment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you e Always take the test in the same environment and at the same hour Avoid eating a heavy meal or smoking 2 3 hours prior to testing Avoid heavy physical exertion alcohol and pharmaceutical stimulants on the test day and the pre vious day You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test BEFORE THE TEST Wear your heart rate sensor For more information see Wear Heart Rate Sensor Before starting the test make sure your physical settings including training background are accurate in Set tings gt Physical settings
25. waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accu mulator collection for batteries and accumulators This marking shows that the product is protected against electric shocks Manufactured by Polar Electro Oy Professorintie 5 Fl 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com Polar Electro Oy is a ISO 9001 2008 certified company 2014 Polar Electro Oy Fl 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy 85 The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered t
26. with the training device To avoid erratic reading or misbehavior move away from possible sources of dis turbance Training equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 79 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would nor mally 2 Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the heart rate sensor strap back on your chest and keep the training device in this interference free area as much as possible If the training device still does not work with the training equipment it may be electrically too noisy for wire less heart rate measurement For further information www polar com support MINIMIZING RISKS WHEN TRAINING Training may include some risk Before beginning a regular training program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or
27. 400 If the battery is totally drained it may take a while for the charging animation to appear on the display BASIC SETTINGS To get the most accurate and personal training data it s important that you re precise with physical settings like your training background age weight and sex as they have an effect on calorie calculation as well as other Smart Coaching features Choose language is displayed Press START to choose English If you choose a language other than English you will be guided to go to flow polar com start to get the lan guage When taking M400 into use with the Flow web service you can add another language during the setup To add another language later go to polar com flow and sign in Click your name profile photo in the upper right comer choose Products and then M400 Settings Choose the language you want from the list and sync with your M400 The languages you can choose are Dansk Deutsch English Espa ol Fran ais Italiano H Nederlands Norsk Polski Portugu s fi 4 F X Pyccku Suomi or Svenska If you choose English Set up your Polar M400 is displayed Set the following data and confirm each selec tion with the Start button If at any point you want to return and change a setting press Back until you reach the setting you want to change 13 1 Time format Choose 12 h or 24 h With 12 h select AM or PM Then set the local time 2 Date Enter the current date 3 Units Choose
28. 46 51 55 59 18 20 21 23 24 27 28 30 31 33 60 65 16 18 19 21 22 24 25 27 28 30 The classification is based on a literature review of 62 studies where VO max was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aer obic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 VO max A clear link exists between maximal oxygen consumption VOZ nax of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function VO2 nax maximal oxygen uptake maximal aerobic power is the maximal rate at which oxygen can be used by the body during maximal exercise it is related directly to the maximal capacity of the heart to deliver blood to the muscles VOZ nax can be measured or predicted by fitness tests e g maximal exercise tests submaximal exercise tests Polar Fit ness Test VO2 nax is a good index of cardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance running cycling cross country skiing and swimming VO2 nax can be expressed either as milliliters per minute ml min ml min 1 or this value can be divided by the person s body weight in kilograms ml kg min ml m kg 1m min 1 RUNNING INDEX Running Index offers an easy way to monitor running performance changes A running index value is an estim ate
29. 6 DIARY 1 E IE SS EEE EIA ad 17 Settings ti a a e letal nia el ll iodo deta A tal Do 17 A A A A A AROS 17 E A O E a A tie 17 Favorites incl ant aE daran thin trat dr ral 17 Compatible SENSOS ias a A ts A ai rt ts Ea 18 Polar H7 Heart rate Sensor Bluetooth Smart o ooocccccccccccccccccccccccnnncncncnnncnnncnncnnnnnnnnnnnes 18 Polar Stride Sensor Bluetooth Smart occ 18 PANNING AAA A RI RAN te RS ENVIA 18 Pair a Heart Rate Sensor with M400 occ 18 Pair a Stride Sensor with M400 02 2 cece ee ee cee eee eee eee e ee ee eee eee cnn eeneeeneees 19 Pair a Mobile Device with M400 occ ee 20 POCERO 20 SONS ii A A A A e 22 Sport Profile Settings ooooocccccccccccccccccccccccccccccccccccccccccccncnnn cnc cnn nn nc 22 SOMINGS aeeie ed ae ls E A each hated A sd nl 23 Physical Settings Teran cic ooo re Roose 0 ao eet aaa 24 Welt de tad enn a tn ee de tat A 24 N 24 A A E NS A Sanne ER 24 Training background lt td 25 MaximumiFleart Rate coi A A A else tee 25 General SettingS 2 2 0 2 oc cece cece cece cccccccccecccccececececccceceeececcceceeeeecccceceeeeeccceceeeeeecceeees 25 Pai and SNC te crete ie ie el ht cet a htt ae ee E ade ae Bteiet 26 Fion MOGs 3x lost Sook eens aed costed datada idas a anevada 26 Button SOUNAS 02203 seer An e soli axe li Besley Bac LEe ES 26 Button LOCK ici A E ee AS deel coke A AA 26 mactv Alen 4 023 soto at tate i TI sE ID A a Ta 26 UNS pa e e T E a Ne GD el aa MAAS cena drena te oa 27 Language ataca
30. Before pairing a mobile device create a Polar account if you do not already have one and download Flow app from the App Store or Google Play Make sure you have also downloaded and installed FlowSync software onto your computer from flow polar com start and registered your M400 in the Flow web service Before trying to pair make sure your mobile device has Bluetooth turned on and airplane mode flight mode is not turned on To pair a mobile device or On your mobile device open Flow app and sign in with your Polar account Wait for the Connect product view to appear on your mobile device Searching for Polar M400 is dis played In M400 time mode press and hold BACK Connecting to device is displayed followed by Connecting to app Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M400 Pairing completed is displayed when you are done In M400 go to Settings gt General settings gt Pair and sync gt Pair mobile device and press START Once your device is found the device ID Polar mobile xxxxxxxx is displayed on M400 Press START Connecting to device is displayed followed by Connecting to app Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M400 Pairing completed is displayed when you are done DELETE A PAIRING To delete a pairing with a sensor or mobile device Goto Settings gt
31. Choose sensor for speed In Calibration choose Auto matic or Manual In Choose sensor for speed set the source for speed data Stride sensor or GPS For more information on Stride sensor calibration See Polar Stride Sensor Bluetooth Smart 29 e Speed View Choose km h kilometers per hour or min km minutes per kilometer If you have chosen imperial units choose mph miles per hour or min mi minutes per mile e Automatic pause Choose On or Off If you set the automatic pauseOn your session is auto matically paused when you stop moving e Automatic lap Choose Off Lap distance or Lap duration If you choose Lap distance set the dis tance after which each lap is taken If you choose Lap duration set the duration after which each lap is taken O GPS recording must be turned on to use automatic pause or distance based automatic lap FIRMWARE UPDATE The firmware of your M400 can be updated Any time a new firmware version is available FlowSync will notify you when connecting M400 to your computer with the USB cable The firmware updates are downloaded via the USB cable and FlowSync software Flow app will also notify you when new firmware is available Firmware updates are performed to improve the functionality of your M400 They can include improvements to existing features completely new features or bug fixes for example HOW TO UPDATE FIRMWARE To update the firmware of your M400 you must have e A Flow web servic
32. NGE SETTINGS IN QUICK MENU Press and hold LIGHT Quick menu is displayed You can change the following settings without pausing your training session e Set Constant Backlight On Choose Set backlight on from the list and press START When enabled the backlight stays on continuously You can turn the constant backlight off and on again by pressing LIGHT Please note that using this function shortens battery life e Set Location Guide On The back to start feature guides you back to the starting point of your ses sion Choose Set location guide on and press START Location guide arrow view set on is dis played and M400 goes to Back to Start view For more information see Back to start 36 e Set time and or distance based interval timers Choose Interval timer from the list and press START Choose Start X XX km XX XX to use a previously set timer or create a new timer in Set Timer e Start the Finish Time Estimator Choose Finish time estimator from the list and press START Choose Start XX XX km X XX mi to use a previously set target distance or set new target in Set dis tance e Set Automatic Pause On or Off When you start or stop moving your M400 automatically starts and stops training recording GPS recording must set on for automatic pause to work PAUSE STOP A TRAINING SESSION 1 To pause a training session press the BACK button Recording paused is displayed and the M400 goes to pause mode To continue your training
33. POLAR POLAR M400 M400 USER MANUAL CONTENTS Contents eaaa e bt A o ts e a e e AO 2 Polar M400 User Manual 20 aa tl os asada ina dat 10 HOJO HOT a0 22S re 28 tei ont mais canal era dna neh tt Sinan acc rta tnieny ttt isvenabb even inde pea a ai leia 13 8 10 M400 risas Ds E seed A tan sisted tt de ose tour ak oo ited aoe 10 EliHeart Rato SONS OMe se ed ta Ue enn yl AS das agen oh A eS 11 USB Cable AAA A dle ents ieee eel eg eld hes pe E lh 11 Polar FlOWADD mienste aa a do Gh ee teh SUNN Ae eo tee Alan it Site cine Ura bet kee eG 11 Polar Flow Sync SoftWare saae a a ltda cob tiddseaceeeyauicees 11 Polar Flow Veb oeiee sso 2022 2 aasteesoe sand peels sarah A E a hee oe And ee een 2 See 11 G t started cenrt elven an cant tas Sa ET Pinan an desde pid daa ale ie ad el des dae 12 Charge the Battery 000002 c coco ccc ccc ccc ccc ccc cece ce ee eee aniraa rnare eeeeeeeeeeeeeeeeeeeeeeeeeeeeees 12 Battery Operating TINE se e oc encce ceils tata ntuiscsnce es 12 Low Battery Notifications 22000002 c cece ccc e cece eee c cece cece cece cece ce ceeceeeeeeeeeeees 13 Basie Settings id a A amp ees ane a A at Shae eee 13 Button Functions and Menu Structure ocn 14 ButtOniFUnctions ate cion tiie a e ABA UE cele a e IN es til Ste De Cah 14 Time View and Menu 2 222222 eee 14 Pre Training Mode 2 2 22 cece cece cece cece cece ccc conos 15 Dung training A A Ue Eta OE Ned SEE A 15 Today SAGUVITY 22 4 xcoon nav rd tina 1
34. Return to display time view Press and hold to enter sport profile settings DURING TRAINING Start a train ing session Move through Move through sports list sports list LIGHT BACK START uP DOWN Illuminate the Pause train display ing by press ing once Press and Press and hold for 3 seconds to hold to enter Quick Menu Press and hold to set zone lock on off Continue train ing recording Change train Change train ing view ing view 15 LIGHT BACK START uP DOWN stop training when paused recording MENU STRUCTURE Enter and browse through the menu by pressing UP or DOWN Confirm selections with the START button and return with the BACK button Inthe menu you ll find 73 COM Today s activ Today s ity Activity Diary Settings Fitness test O UP sO Running Settings Timers START gt o F it avorites ee Fitness Test Timers YY Favorites TODAY S ACTIVITY The daily activity goal you get from Polar M400 is based on your personal data and activity level setting which you can find in the Daily Activity Goal settings in the Flow web service Your daily activity goal is visualized with an activity bar The activity bar fills up as you reach your daily goal In Today s activity you ll see details of your activity active time calories and steps and options for
35. are allows you to sync data between your M400 and the Flow web service on your computer via the USB cable Go to flow polar com start to download and install Polar FlowSync software POLAR FLOW WEB SERVICE Plan and analyze every detail of your training customize your device and learn more about your performance at polar com flow 11 GET STARTED To make sure you get to enjoy your M400 at its best please go to flow polar com start where simple instruc tions will guide you through setting up your M400 downloading the latest firmware and taking the Flow web service into use If you re in a hurry for your first run with M400 you can do a quick set up by entering the basic settings on the device as instructed in Basic Settings CHARGE THE BATTERY After unboxing your M400 the first thing you need to do is charge the battery Let your M400 fully charge before taking it into use for the first time The M400 has an internal rechargeable battery Use the USB cable included in the product set to charge it via the USB port on your computer You can also charge the battery via a wall outlet When charging via a wall out let use a USB power adapter not included in the product set If you use an AC adapter make sure that the adapter is marked with output 5Vdc and that it provides a minimum of 500mA Only use an adequately safety approved AC adapter marked with LPS Limited Power Supply or UL listed 1 Plugthe micro USB connecto
36. average duration of a lap Press START for more details The number of automatic laps and the best and average duration of an auto matic lap Press START for more details 40 POLAR FLOW APP Sync your M400 with Flow app to analyze your data at a glance after each session The Flow app allows you to see a quick overview of your training data offline For information see Polar Flow App POLAR FLOW WEB SERVICE The Polar Flow web service allows you to analyze every detail of your training and learn more about your per formance Follow your progress and also share your best sessions with others For more information see Polar Flow Web Service 41 FEATURES Assisted GPS A GPS ci Rd A E SAA AS oto LEDS 42 A a A OO 43 Back to Start occ e cee eee cee e cece eee aaa A ea aa ea aaiae 43 24 7 Activity Tracking A oe ton ee Ae plete aide E 44 AGLIVITY GOI tcp Be ately ee att nek an cde aie ted eS US li e els nella q o 44 ACtivity CAL ss DN Ie SEEN Drees SN RI o dd e e is relata do e o e See eh 45 SUECA A 47 Training Benefit occ ad aao odora Aa AA Aa AA EA AA oD E aa aaraa eraann 47 Eitness TeESt sssri renane aaa a 8h aeara a aa a coat 49 RUNNING INdex 2 5 abt hel RP aA E Wh de det kine ttl ad e a dal A 52 Heart Rate Zones cito TE da IE lt 55 Smart CalONeS 7300 cosas va nadie dae Anes pase AI A A escent ani ahdeledevi ie 60 Peed ZONES coasts Peet INT EA ee a 60 Speed Zones Settings cier tos dad 60 Training Target with Sp
37. bold RC Aer obic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 There may be some daily variation in the Running Indexes Many factors influence Running Index The value you receive on a given day is affected by changes in running circumstances for example different surface wind or temperature in addition to other factors LONG TERM ANALYSIS The single Running Index values form a trend that predicts your success in running certain distances The following chart estimates the duration that a runner can achieve in certain distances when performing max imally Use your long term Running Index average in the interpretation of the chart The prediction is best for those Running Index values that have been received at speed and running circumstances similar to the target performance eee Iw any emer enon m m ss A A lt a m ss a a ce co ICON EN EN RE o ro 0 CI ome arm oem HEART RATE ZONES Polar heart rate zones introduce a new level of effectiveness in heart rate based training Training is divided into five heart rate zones based on percentages of maximum heart rate With heart rate zones you can easily select and monitor training intensities Target zone Intensity of HR max Example Heart Example durations Training effect rate zones in HR nax Maximum beats per minute heart rate 220 age for a 30 years old person whose maximum heart
38. charged battery avoid clasp like contact e simultaneously from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery causing it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and the lifetime of the battery 78 Using a coin open the battery cover by turning it coun terclockwise to OPEN Insert the battery CR 2025 inside the cover with the positive side against the cover Make sure the sealing ring is in the groove to ensure water res istance Press the cover back into the con nector Use the coin to turn the cover clockwise to CLOSE A Danger of explosion if the battery is replaced with wrong type PRECAUTIONS The Polar M400 training device shows your performance indicators The training device is designed to indicate the level of physiological strain and recovery during and after an exercise session It measures heart rate speed and distance It also measures running cadence when used with Polar stride sensor Bluetooth Smart No other use is intended or implied The training device should not be used for obtaining environmental measurements that require professional or industrial precision INTERFERENCE DURING TRAINING Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when train ing
39. d LIGHT to access the settings of the currently chosen sport profile e Training sounds Choose Off Soft Loud or Very loud Heart rate settings Heart rate view Choose Beats per minute bpm or of maximum Check HR zone limits Check the limits for each heart rate zone HR visible to other device Choose On or Off If you choose On other compatible devices e g gym equipment can detect your heart rate e GPS recording Choose Off or On e Stride sensor Choose Calibration or Choose sensor for speed In Calibration choose Auto matic or Manual In Choose sensor for speed set the source for speed data Stride sensor or GPS For more information on Stride sensor calibration See Polar Stride Sensor Bluetooth Smart 28 e Speed View Choose km h kilometers per hour or min km minutes per kilometer If you have chosen imperial units choose mph miles per hour or min mi minutes per mile e Automatic pause Choose On or Off If you set the automatic pauseOn your session is auto matically paused when you stop moving e Automatic lap Choose Off Lap distance or Lap duration If you choose Lap distance set the dis tance after which each lap is taken If you choose Lap duration set the duration after which each lap is taken In training view press and hold LIGHT to enter Quick menu In the training view Quick menu you ll find e Lock buttons Press START to lock buttons To unlock press and hold LIGHT e Set backlight S
40. d en compromettre le fonctionnement Class B digital device notice This Class B digital apparatus complies with Canadian ICES 003 RSS Gen and RSS 210 Cet appareil num rique de la classe B est conforme la norme NMB 003 CNR Gen et CNR 210 du Canada USA Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifi cations could void the user s authority to operate the equipment 86 FCC regulatory information This device complies with part 15 of the FCC rules Operation is subject to the following two conditions 1 This device may not cause harmful interference and 2 This device must accept any interference received including interference that may cause undesired operation Note This equipment has been tested and found to comply with the limits for a Class B digital device pur suant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular install ation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged t
41. d your body s ability to burn fat during exercise This session also developed the endur ance of your muscles and your aerobic fitness Basic training long Great This long low intensity session improved your basic endur ance and your body s ability to bum fat during exercise Basic training Well done This low intensity session improved your basic endur ance and your body s ability to burn fat during exercise Recovery training Very nice session for your recovery Light exercise like this allows your body to adapt to your training FITNESS TEST The Polar Fitness Test is an easy safe and quick way to estimate your aerobic cardiovascular fitness at rest The result Polar Ownlndex is comparable to maximal oxygen uptake VO which is commonly 2max used to evaluate aerobic fitness Your long term training background heart rate heart rate variability at rest gender age height and body weight all influence Ownlndex The Polar Fitness Test is developed for use by healthy adults Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic fitness has many health benefits For example it helps in decreasing the risk of high blood pressure and your risk of cardiovascular dis eases and stroke If you want to improve your aerobic fitness it takes on average six weeks of regular train ing
42. do stas es e ta 27 MEA casera bil ae E ENNE E A AL cee ite a ea pee 27 About YOur Product OE e sels eli al a he alte hd E AN EES ott 27 WalChis CtlINdS 4 5c tas rs rada 27 A o lit E IA E O enterica Nee Goi E TAS 27 AA nt helenae ualles A AS 27 DAS i AS ds SNe Net Ee ERS Bt E O eos Na Ne 28 Week s Starting Day IE A i Sat i val ee td 28 Watch Faces 25 2202 tote toot ee Gah MAE EI AK A Seca aes 28 QUICK MOM 2 feo tats Gah sera rie tlns Jatin dl ds ed 28 Firmware Update dd d a 30 How to Update Firmware ooo aa cece cece cece cece aa a d EE Sael 30 TANINOS ke a e et cece 32 Wear Heart Rate Sensor _2 2 2222 0 eee ce eee tada dais 32 PairHeart Rate Sensor uva ateo ao e na tol Cot a ite es e SIG eL Wan bt haus 32 Starta Training SES SION 2222252 sine cone abate 33 Start a session with Training Target 22 cc cece cece cece ccc eeecccccceeeccccceceeececcceceeeececcceees 34 Start a Session with Interval Timer ccoo 35 Start a Session with Finish Time Estimator 2 222 2220 35 Functions During Training 000000 c cece cece cee ce cece eee cece eeeeeeeeeeeeeeeeeeeeeeeeseeeeeeees 36 AAA a OEE nin adovancs wits dipags Mata dee hide esgee atte vadew satel vada Bal 36 Lock a Heart Rate or Speed Zone occ 36 Change Phase During a Phased Session 2 2 2 22222002 36 Change Settings in Quick Menu 22 2 2 c cece cece ccc c ccc ccc c cece cece raaraa oranana 36 Pause Stop a training SESSION 1 cece cece cec
43. ds or upper and lower lactate thresholds you can train with zones based on your individual threshold speed or pace We recommend that you set your anaerobic threshold speed and pace as the minimum for zone 5 If you also use aerobic threshold set that as the minimum of zone 3 60 TRAINING TARGET WITH SPEED ZONES You can create training targets based on speed pace zones After synchronizing the targets via FlowSync you ll receive guidance from your training device during training DURING TRAINING During your training you can view which zone you are currently training in and the time spent in each zone AFTER TRAINING In the training summary on M400 you ll see an overview of the time spent in each speed zone After syncing detailed visual speed zone information can be viewed in the Flow web service SPORT PROFILES Lets you list all your favorite sports and define specific settings for each one of them For example you can create tailored views for each sport you do and choose what data you want to see when you train just your heart rate or just speed and distance whatever suits you and your training needs and requirements best For more information see Sport Profiles Settings and Sport Profiles in Flow Web Service 61 POLAR STRIDE SENSOR BLUETOOTHO SMART PAIR A STRIDE SENSOR WITH M400 Make sure the stride sensor has been correctly attached to your shoe For more information on setting up the stride sensor refer to the user
44. e Daily Activity goal setting lets you choose from three activity levels the one that best describes your typ ical day and activity see number 1 in the image below Below the selection area see number 2 in the image below you can see how active you need to be to reach your daily activity goal on the chosen level For example if you re an office worker and spend most of your day sitting you would be expected to reach about four hours of low intensity activity during an ordinary day For people who stand and walk a lot during their working hours the expectations are higher SETTINGS ACCOUNT YOUR PROFILE PRIVACY GENERAL DAILY ACTIVITY GOAL o e LEVEL 1 Daily activity goal is a good way to find out how active If your day includes only a little sports and a lot of sitting commuting by car or you really are in your everyday life Here you can public transport and so on we recommend you pick this activity level choose your typical activity level from three opbons and see how active you need to be to reach your daily activity goal Gi LEVEL 2 The time you need to complete your daily activity goal E If you spend most of your day on your feet perhaps due to the type of work you depends on the level you have chosen and the do or your daily chores this is the nght activity level for you intensity of your activibes Age and gender also affect the intensity you need to reach your daily activity goal LEVEL 3 If your work is physically demanding you re int
45. e account e Installed FlowSync software e Registered your M400 in the Flow web service O Go to flow polar com start and create your Polar account in the Polar Flow web service and download and install FlowSync software onto your PC To update the firmware 1 Plugthe micro USB connector into the USB port in the M400 and plug the other end of the cable into your PC 2 FlowSync starts syncing your data 3 Aftersyncing you are asked to update the firmware 4 Choose Yes New firmware is installed this may take some time and M400 restarts 30 O Before updating the firmware the most important data from your M400 is synced to the Flow web service Therefore you will not lose important data when updating 31 TRAINING WEAR HEART RATE SENSOR Use our heart rate sensors when training to get the most out of Polar s unique Smart Coaching features Heart rate data gives you an insight into your physical condition and how your body responds to training This will help you run at the right intensity and improve your fitness Although there are many subjective clues as to how your body is doing during exercise perceived exertion breathing rate physical sensations none is as reliable as measuring heart rate It is objective and is affected by both internal and external factors meaning you will have a dependable measure of your physical state PAIR HEART RATE SENSOR 1 Wear your heart rate sensor and press START in time view to
46. e ccc cece cccceececeeceeeeteeeteceseeeeeteneeeeeeeeeeeeees 37 SS A ee 38 Training Summary on Your M400 000 cece cece cece ccc cece ccccccccecceccececcecceceeeeeeeeeeeees 38 Polar FOV ADD ic 522 c vain O be rt eo RN An date ete ha NAME OA Ca een nat 41 Polar Flow Web ServiCe i26 sen dd is EI ee ate ele de AO A ta leet de 41 A A pane ose ae esses aR dete See es Ds 42 Assisted GPs AGPS irasi ana Shanne candied ace sant weseee eeu aa ra diee ean otedeeechdood 42 AGPS Expiy Date uc a 42 GPS Features essrolrostas dolida idad seen tt tin no cada 43 Back tO Sla 221 642 2072 ta t cito kcal iste 43 ZA ACI ra KO T a ad o a ad o sh SINGS TA 44 Activity Goal ooo cece ccc cece cece ccccccccccccccccccececcececceeeeeeeeeeeeeeeeetteeeeteteetennees 44 Activitydata n eose e Ne eam en ait sot ot sos Arce aa Stes econ 45 Smart Coaching cs ticas dida tia 47 Training BENEHt uso isis a a ti an aAa bone fas 3 47 Fitness Test e AG al OEE Sat 49 Before th test coma a A IL a eS AE 50 Performing the Test 000 000 i eee ccc cece e cece cece cnn a A A 50 Test RESUMES cc Fos waned sl evan caidos she are tt tna ERS 50 Fitness Level Classes ose ni sksa doe ee ee a ed cleus bul eee ds AAAA TA bla ROARS 51 AAA ate od ite oN al te hel Aas etal le eal lag er ial eel a E S ee os 51 WOMEN teltcerstlitio sais eee eh dade Sue ode te aL S 51 O E AAA A A th na ee hk Cand Rae a SE E oe SE IO 52 US AAA donearen dt edosnarelstits dalseat dudes daa n coca s
47. e paired with your M400 For more information see Pairing To see your training data in Flow app you must sync your M400 with it after your session For information on syncing M400 with Flow app see Syncing 65 POLAR FLOW WEB SERVICE The Polar Flow web service allows you to plan and analyze every detail of your training and learn more about your performance Set up and customize M400 to perfectly fit your training needs by adding sports and tail oring settings and training views Follow and visually analyze your progress create training targets and add them to your favorites With the Flow web service you can e Analyze all of your training details with visual graphs and a route view e Compare specific data with others like laps or speed vs heart rate e See long term progress by following the trends and details which matter to you the most e Follow your progress with sports specific weekly or monthly reports e Share highlights with your followers e Relive your and other users sessions afterward To start using the Flow web service go to flow polar com start and create your Polar account if you do not already have one Download and install FlowSync software from the same place to allow you to sync data between M400 and Flow web service Also get the Flow app for your mobile for instant analysis and data sync to the web service FEED In Feed you can see what you ve been up to lately plus you can see your friends activiti
48. eed Zones 00 0 2 e oaaae aaaea cece ce ceceeececeeeeeeeeeees 61 D ringiiraining s s Aie aa aah toh cle tint ol ate eel hl cedros uce della coke 61 ARMANI A ed AO ESS Bleich SSNPS CHRO RAY ash tada e IESE A tod SED 61 SPOKE POPES no ptr ARO o e on paa edad 61 ASSISTED GPS A GPS The M400 has built in GPS that provides accurate speed and distance measurement for a range of outdoor sports and allows you to see your route on map in the Flow app and web service after your session M400 uses AssistNow Offline service to acquire a fast satellite fix The AssistNow Offline service provides A GPS data that tells your M400 the predicted positions of the GPS satellites This way the M400 knows where to search for the satellites and thus is able to acquire signals from them within seconds even under dif ficult signal conditions The A GPS data updates once a day The latest A GPS data file is automatically updated to your M400 when you sync your M400 with the Flow web service via FlowSync software or with the Flow app A GPS EXPIRY DATE The A GPS data file is valid for up to 14 days Positioning accuracy is relatively high during the first three days and progressively decreases during the 10th 14th days Regular updates help to ensure a high level of positioning accuracy 42 You can check the expiry date for the current A GPS data file from your M400 In M400 go to Settings gt Gen eral settings gt About your product gt A GPS e
49. eeeeeeeuees 66 A A 66 A eal he ileal ate StS Sob Mahal eae Mohan hold Genii tet ciated 66 DANY kroner nt oot Sth oes Sa nin eB ne Sabet we Malta E ie Be tae os Tek hacia ater oN A wine Bh be ihe Nala anes oh E 66 PROGRESS suas EAA tc FE CETE TAES dl e ld dd e a A pre Ed e 67 TralningFargets Zee ansa diia Joven sole cheba tts naive ide pina 6 tithe Clan cll at DI teen fl 67 Create a Training Target 2 0 2 55 cd vs bs od sede E dahl dese desing D ea AN E a aks Bea sees 67 Quick Fare t teen cea al de o ed a eA rere Lo a declan E N 67 Phased target 2000 c cece cece ccc cnn ns 68 FAVOIMLES corso tiran de Pal a La hie etait el ak A tye vos a So NU AAN 68 FAVONLCS encinas devine Con tin dase ch tt enol nnd tox OAR al phils da car date 68 Add a Training Target to Favorites 22 200 c cece cece cece ececececcececeeeeeees 69 Edit a Favonte yare a A alias BG ai Fe hE ele he A O 69 Remove atavorite 2 229 2xc0 ee i oe A traida ee eee 69 Sport profiles in Flow Web Service 0 22 2 222222 c cece nee ce cece cece eee ee cece cceeeeceeeeecceeteeeeees 69 AddiaiS port profile s Sa oer tant seen Sues das dacsetd dl Janae gue andar aces he dle ada ol 69 Edita Sport Profile voca id ek sl ed og ae ls os 70 AA A ts Ad Oana 70 HeamiRate cr roic is hota ee Sa GL Sante BLOGs een MG eS 70 Training VIEWSS 2 620 0 tries E E tI tS hel sth 70 SYNCINO ce ee pes ese cg a O o oo la ca uo de 72 Syne with Flow App Lat a A Aes bi ts eased aah cane ota alee
50. er 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 Train ing 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 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Suf ficient recovery between intervals is very important The training pattern in zones 4 and 5 is designed to pro duce peak performance The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value or by tak ing a field test to measure the value yourself When training in a target heart rate zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from heart rate tar get zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes 59 Heart rate responds to training intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program
51. es and comments EXPLORE In Explore you can discover training sessions and routes by browsing the map You can add routes to your favorites but they will not be synced to the M400 See public training sessions that other users have shared and relive your own or other people s routes and see where the highlights happened DIARY In Diary you can see your scheduled training sessions as well as review past results Information shown includes training plans in day week or month view individual sessions tests and weekly summaries 66 PROGRESS In Progress you can follow your development with reports Reports are a handy way to follow your progress in training over longer periods In week month and year reports you can choose the sport for the report In cus tom period you can choose both the period and the sport Choose the time period and sport for report from the drop down lists and press the wheel icon to choose what data you want to view in the report graph For support and more information about using the Flow web service go to www polar com en support flow TRAINING TARGETS Create detailed training targets in the Flow web service and sync them to your M400 via Flowsync software or Flow app During training you can easily follow the guidance on your device e Quick Target Fill in one value Choose a duration distance or calorie target e Phased Target You can split your training into phases and create a different target
52. et On or Off e Search Sensor Search for a heart rate sensor e Stride sensor Choose Calibration or Choose sensor for speed In Calibration choose Auto matic or Manual In Choose sensor for speed set the source for speed data Stride sensor or GPS For more information on Stride sensor calibration See Polar Stride Sensor Bluetooth Smart e Interval timer Create time and or distance based interval timers to precisely time work and recovery phases in your interval training sessions e Finish time estimator Set the distance for your session and M400 will estimate the finish time of the session according to your speed e Current location info This selection is only available if GPS is set on for the sport profile e Choose Set location guide on and press START Location guide arrow view set on is displayed and M400 goes to Back to Start view In pause mode press and hold LIGHT to enter Quick menu In the pause mode Quick menu you ll find e Lock buttons Press START to lock buttons To unlock press and hold LIGHT e Training sounds Choose Off Soft Loud or Very loud Heart rate settings Heart rate view Choose Beats per minute bpm or of maximum Check HR zone limits Check the limits for each heart rate zone HR visible to other device Choose On or Off If you choose On other compatible devices e g gym equipment can detect your heart rate e GPS recording Choose Off or On e Stride sensor Choose Calibration or
53. f you have created a target and added it to your favorites you can use it as a scheduled target 1 Choose Favorites Your training target favorites are shown 2 Click the favorite you want to use as a template for your target 3 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 4 You can edit the target if you wish or leave it as it is 5 Click Update changes to save changes made to the favorite Click Add to diary to add the target to your Diary without updating the favorite After syncing your training targets to your M400 you can find e Scheduled training targets in Diary current week and the next 4 weeks e Training targets listed as favorites in Favorites When starting your session access your target from Diary or Favorites For information on starting a training target session see Start a Training Session on page 33 FAVORITES In Favorites you can store and manage your favorite training targets Your M400 can have a maximum of 20 favorites at a time The number of favorites in the Flow web service is not limited If you have over 20 favorites in the Flow web service the first 20 in the list are transferred to your M400 when syncing You can change the order of your favorites by dragging and dropping them Choose the favorite you want to move and drag it into the place you want to put it in the list 68 ADD A TRAINING TARGET TO FAVORITES 1
54. he distance and press START Finish time will be estimated for XX XX is shown 35 3 Choose Start XX XX km X XX mi and press START to enter the pre training mode then choose the sport profile you want to use 4 When M400 has found all the signals press START Recording started is displayed and you can start training O You can also start the Finish time estimator during the session for example after warm up Press and hold LIGHT to enter Quick menu and then choose Finish time estimator FUNCTIONS DURING TRAINING TAKE A LAP Press START to record a lap Laps can also be taken automatically In sport profile settings set Automatic lap to Lap distance or Lap duration If you choose Lap distance set the distance after which each lap is taken If you choose Lap duration set the duration after each lap is taken LOCK A HEART RATE OR SPEED ZONE Press and hold START to lock the heart rate or speed zone you are currently in Select HR zone or Speed zone To lock unlock the zone press and hold START If your heart rate or speed goes outside the locked zone you will be notified with audio feedback CHANGE PHASE DURING A PHASED SESSION Press and hold LIGHT Quick menu is displayed Choose Start next phase from the list and press START if manual phase change is chosen when creating the target If automatic is chosen the phase will change automatically when you have finished a phase You will be notified with an audio feedback CHA
55. ing to International IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers 83 Marking on case back Water resistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for swimming Protected against wash splashes sweat rain drops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks LIMITED INTERNATIONAL POLAR GUARANTEE e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract e This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have pur chased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the pr
56. its capacity The number of charge cycles also varies according to use and operating conditions At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing sep arate collection of electronic devices Do not dispose of this product as unsorted municipal waste The Polar H7 heart rate sensor has a user changeable battery To change the battery yourself please follow the instructions carefully as instructed in Changing Heart Rate Sensor Battery For battery information of the Polar stride sensor Bluetooth Smart consult the user manual for the product in question Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be dis posed of properly according to local regulations CHANGING HEART RATE SENSOR BATTERY To change the battery of the heart rate sensor yourself carefully follow the instructions below When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In the USA the sealing ring battery kits are also available at www shoppolar com When handling a new fully
57. leg speed work such as short strides at best 5km pace noticeable improvements should be seen in overall speed as well POLAR FLOW APP Polar Flow app allows you to see an instant visual interpretation of your training data offline straight after your session It lets you easily access your training targets and view test results Flow app is the easiest way to sync your training data from your M400 with the Flow web service When using the app with your M400 you can e Geta quick overview of your training and analyze every detail of your performance right away Route view on a map Training Benefit Start time and duration of your session Average and maximum speed pace distance running index Average and maximum heart rate cumulative heart rate zones Calories and fat burn of calories Maximum altitude ascent and descent Lap details e See your progress with weekly summaries in the calendar e Get details of your 24 7 activity the total number of steps burned calories and sleep time Find out what you re missing from your daily goal and how to reach it See steps burned calories and sleep time Get inactivity alerts when it s time to get up and move To start using the Flow app download it from the App Store or Google Play onto your mobile For support and more information about using Polar Flow app go to www polar com en support Flow_app Before taking a new mobile device smartphone tablet into use it has to b
58. letters When Dark is chosen the training view has a dark background with light numbers and letters ABOUT YOUR PRODUCT Check the device ID of your M400 as well as the firmware version HW model and A GPS expiry date WATCH SETTINGS To view and edit your watch settings go to Settings gt Watch settings In Watch settings you ll find Alarm e Time Date e Week s starting day Watch face ALARM Set alarm repetition Off Once Monday to Friday or Every day If you choose Once Monday to Friday or Every day also set the time for the alarm O When the alarm is set on a clock icon is displayed in the time view TIME Set the time format 24 h or 12 h Then set the time of day 27 O When syncing with the Flow app and web service the time of day is automatically updated from the ser vice DATE Set the date Also set the Date format you can choose mm dd yyyy dd mm yyyy yyyy mm dd dd mm yyyy yyyy mm dd dd mm yyyy or yyyy mm dd O When syncing with the Flow app and web service the date is automatically updated from the service WEEK S STARTING DAY Choose the starting day of each week Choose Monday Saturday or Sunday O When syncing with the Flow app and web service the week s starting day is automatically updated from the service WATCH FACE Choose the watch face e Daily Activity Date and time Your name and time Analog Big QUICK MENU In pre training mode press and hol
59. long than short immobile periods The percentage of rest ful sleep compares the time you slept restfully with the total sleeping time Restful sleep is highly individual and should be interpreted together with sleep time Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it s affected by any changes in your daily life This may help you in finding ways to improve your sleep and feel well rested during the day Activity data in Flow App and Flow web service With the Polar Flow mobile app you can follow and analyze your activity data on the go and have your data synced wirelessly from your M400 to the Polar Flow service The Flow web service gives you the most detailed insight into your activity information SMART COACHING Whether it s assessing your day to day fitness levels creating individual training plans working out at the right intensity or receiving instant feedback Smart Coaching offers a choice of unique easy to use features personalized to your needs and designed for maximum enjoyment and motivation when training M400 includes the following Smart Coaching features e Training Benefit e Fitness Test e Running Index e Heart rate zones e Smart calories TRAINING BENEFIT The Training Benefit feature helps you better understand the effectiveness of your training This feature requires the use of the heart rate sensor After each training session you get textual feedback o
60. metric kg cm or imperial Ib ft units 4 Weight Enter your weight 5 Height Enter your height 6 Date of birth Enter your date of birth 7 Sex Select Male or Female 8 Training background Occasional 0 1 h week Regular 1 3 h week Frequent 3 5 h week Heavy 5 8 h week Semi Pro 8 12 h week Pro 12 h week For more information on training background see Physical Settings 9 Ready to go is displayed when you re done with the settings and M400 goes to time view BUTTON FUNCTIONS AND MENU STRUCTURE M400 has five buttons that have different functionalities depending on the situation of use See the tables below to find out what functionalities the buttons have in different modes BUTTON FUNCTIONS LIGHT TIME VIEW AND MENU LIGHT BACK START UP DOWN Illuminate the Exit the menu Confirm selec Move through Move through display tions selection lists selection lists Press and Return tothe Enter pre 14 LIGHT BACK START uP DOWN _ _ hold to lock buttons previous level Leave set tings unchanged Cancel selec tions Press and hold to return to time view from menu Press and hold to sync with Flow app in time view PRE TRAINING MODE training mode Confirm the selection shown on the display Adjust a Adjust a selec selected ted value value Press and hold to change the watch face LIGHT BACK START uP pown Illuminate the
61. n your per formance providing that you have trained at least a total of 10 minutes in the sport zones The feedback is based on training time distribution on sport zones calorie expenditure and duration In Training Files you get the feedback in more detail The descriptions of different training benefit options are listed in the table below 47 Feedback Maximum training Maximum training Maximum amp Tempo training Tempo amp Maximum training Tempo training Tempo training Tempo amp Steady state training Steady state amp Tempo training Steady state training Steady state training Steady state amp Basic training long Steady state amp Basic training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient This session also increased your resistance to fatigue That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient What a session You improved your speed and efficiency This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer This ses sion also developed your speed and efficiency Great pace in a long session You improved your aerobic fitness speed and ability to s
62. ning effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR n ax Improves gen eral base fit ness improves recovery and boosts meta bolism Feels like Comfortable and easy low muscle and car diovascular load Recommended for Everybody for long training sessions dur ing base train ing periods and for recovery exercises dur ing competition season VERY LIGHT 50 60 104 114 bpm 20 40 minutes Benefits Helps to warm up and cool down and assists recov ery Feels like 58 Intensity of AR Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart ax Very easy little strain Recommended for For recov ery and cool down through out training sea son Training in heart rate zone 1 is done at a very low intensity The main training principle is that performance improves when recovering after and not only during training Accelerate the recovery process with very light intensity training Training in heart rate zone 2 is for endurance training an essential part of any training program Training ses sions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic pow
63. o sports or otherwise tend to be on the move and active thes is the activity level for you Ways to reach your daily activity goal 100 LOW INTENSITY 7H 20MIN Standing work light household chores A EZ _ MEDIUM INTENSITY 2H 11MIN Walking and other moderate activities Jogging running and other intense activities HIGH INTENSITY OH 57MIN The time you need to be active during the day to reach your activity goal depends on the level you have chosen and the intensity of your activities Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day Age and gender also affect the intensity you need to reach your activity goal The younger you are the more intense your activity needs to be ACTIVITY DATA M400 gradually fills up an activity bar to indicate your progress towards your daily goal When the bar is full you ve reached your goal You can view the activity bar in Today s activity and in time view change the watch face by pressing and holding UP In Today s activity you can see how active your day has been so far and get guidance on how to reach you goal Activity e Active time Active time tells you the cumulative time of body movements that benefit your health e Calories Shows how many calories you ve burned through training activity and BMR Basal metabolic rate the minimum metabolic activity required to maintain life 45 e Steps Steps you ve
64. o try to correct the interference by one or more of the following measures 1 Reorient or relocate the receiving antenna 2 Increase the separation between the equipment and receiver 3 Connect the equipment into an outlet on a circuit different from that to which the receiver is connected 4 Consult the dealer or an experienced radio TV technician for help This product emits radio frequency energy but the radiated output power of this device is far below the FCC radio frequency exposure limits This equipment complies with FCC RF radiation exposure limits forth for an uncontrolled environment Never theless the device should be used in such a manner that the potential for human contact with the antenna dur ing normal operation is minimized DISCLAIMER e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses dir ect indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein 1 5 EN 05 2015 87
65. oduct will be free from defects in material or workmanship for two 2 years from the date of pur chase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse acci dents or non compliance with the precautions improper maintenance commercial use cracked broken or scratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stip ulated by local law e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially mar keted C 0537 This product is compliant with Directives 93 42 EEC 1999 5 EC and 2011 65 EU The relevant Declaration of Conformity is available at www polar com support The relevant Declaration of Conformity is available at www polar com en regulatory_information This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012 19 EU of the European Parliament and of the Council on
66. olar FlowSync software will transfer your data to the Polar Flow web service and sync any settings you may have changed If the syncing does not automatically start start FlowSync from the desktop icon Windows or from the applications folder Mac OS X Every time a firmware update is available FlowSync will notify you and request you to install it O If you change settings in the Flow web service while your M400 is plugged into your computer press the synchronize button on FlowSync to transfer to the settings to your M400 For support and more information about using the Flow web service go to www polar com en support flow For support and more information about using FlowSync software go to www polar com en support FlowSync 73 CARING FOR YOUR M400 Like any electronic device the Polar M400 should be kept clean and treated with care The instructions below will help you fulfill the guarantee obligations keep the device in peak condition and avoid any issues in char ging or syncing M400 Keep the device s USB port clean to ensure smooth charging and syncing O Please note that we have removed the rubber cover from the USB port in the latest version of M400 This was done to make the drying of the USB port easier and more effective These maintenance guidelines can be used for both the new M400 without the rubber cover and the previous model with the rubber cover Keep the USB port clean to effectively protect your M400 from o
67. one limits and calorie expenditure In Physical settings you ll find Weight e Height e Date of birth Sex e Training background Maximum heart rate WEIGHT Set your weight in kilograms kg or pounds Ibs HEIGHT Set your height in centimeters metric or in feet and inches imperial DATE OF BIRTH Set your birthday The order in which the 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 24 TRAINING BACKGROUND Training background is an assessment of your long term physical activity level Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months e Occasional 0 1h 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 e Regular 1 3h 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 e Frequent 3 5h 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 e Heavy 5 8h week You participate in hea
68. ording started is displayed and you can start training For more information on training targets see Training Targets START A SESSION WITH INTERVAL TIMER You can set one repeating or two alternating time and or distance based timers for guiding your work and recovery phases in interval training 1 Begin by going to Timers gt Interval timer Choose Set timer s to create new timers 2 Choose Time based or Distance based e Time based Define minutes and seconds for the timer and press START e Distance based Set the distance for the timer and press START 3 Set another timer is shown To set another timer choose Yes and repeat step 2 4 When completed choose Start X XX km XX XX and press START to enter the pre training mode and then choose the sport profile you want to use 5 When M400 has found all the signals press START Recording started is displayed and you can start training O You can also start the Interval timer during the session for example after warm up Press and hold LIGHT to enter Quick menu and then choose Interval timer START A SESSION WITH FINISH TIME ESTIMATOR Set the distance for your session and M400 will estimate the finish time of the session according to your speed 1 Begin by going to Timers gt Finish time estimator 2 To set a target distance go to Set distance and choose 5 00 km 10 00 km 1 2 marathon Marathon or Set other distance Press START If you choose Set other distance set t
69. our heart rate is information used to analyze how your session went POLAR STRIDE SENSOR BLUETOOTH SMART The Stride Sensor Bluetooth Smart is for runners who want to improve their technique and performance It allows you to see speed and distance information whether you are running on a treadmill or on the muddiest trail e Measures each stride you take to show running speed and distance e Helps improve your running technique by showing your running cadence and stride length e Small sensor fits firmly onto your shoelaces e Shock and water resistant to handle even the most demanding runs For more information see Polar Stride sensor Bluetooth Smart PAIRING Before taking a new Bluetooth Smart heart rate sensor or mobile device smartphone tablet into use it has to be paired with your M400 Pairing only takes a few seconds and ensures that your M400 receives signals from your sensors and devices only and allows disturbance free training in a group Before entering an event or race make sure that you do the pairing at home to prevent interference due to data transmission PAIR A HEART RATE SENSOR WITH M400 There are two ways to pair a heart rate sensor with your M400 1 Wear your heart rate sensor and press START in time view to enter pre training mode 2 To pair touch your sensor with M400 is displayed touch your heart rate sensor with M400 and wait for it to be found 18 or M400 lists the heart rate senso
70. r into the USB port in the M400 and plug the other end of the cable into your PC 2 Charging appears on the display 3 When M400 is fully charged Charging completed is displayed Don t leave the battery fully discharged for a long period of time or keep it fully charged all the time because it might affect the battery life time Keep the USB port cover closed when not in use Do not charge the battery when the M400 is wet Do not charge the battery in temperatures under 10 C or over 50 C BATTERY OPERATING TIME The battery operating time is up to 8 hours with GPS and heart rate sensor When used only in time mode with daily activity monitoring the operating time is approximately 30 days The operating time depends on many factors such as the temperature of the environment in which you use your M400 the features you use and battery aging The operating time is significantly reduced in temperatures well below freezing Wearing the M400 under your overcoat helps to keep it warmer and to increase the operating time 12 LOW BATTERY NOTIFICATIONS Battery low Charge The battery charge is low It is recommended to charge M400 Battery low Charge Charge before training The charge is too low for recording a training session Charge before training A new training session cannot be started before charging M400 When the display is blank the battery is empty and M400 has gone to sleep mode Charge your M
71. rademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc The Bluetooth word mark and logos are registered trade marks owned by Bluetooth SIG Inc and any use of such marks by Polar Electro Oy is under license COMPLIANCE STATEMENT COMPLIANCE STATEMENT CANADA Polar Electro Oy has not approved any changes or modifications to this device by the user Any changes or modifications could void the user s authority to operate the equipment Polar Electro Oy n a approu aucune modification apport e l appareil par Putilisateur quelle qu en soit la nature Tout changement ou toute modification peuvent annuler le droit d utilisation de l appareil par l util isateur Industry Canada IC regulatory information This device complies with Industry Canada licence exempt RSS standard s Operation is subject to the fol lowing two conditions 1 this device may not cause interference and 2 this device must accept any inter ference including interference that may cause undesired operation of the device Avis de conformit la r glementation d Industrie Canada Le pr sent appareil est conforme aux CNR d Industrie Canada applicables aux appareils radio exempts de licence L exploitation est autoris e aux deux conditions suivantes 1 l appareil ne doit pas produire de brouil lage et 2 l utilisateur de l appareil doit accepter tout brouillage radio lectrique subi m me si le brouillage est susceptible
72. rate is 190 bpm 220 30 MAXIMUM 90 100 171 190 bpm less than 5 Benefits Max minutes imal or near maximal effort for breathing 55 Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR n ax and muscles Feels like Very exhaust ing for breath ing and muscles Recommended for Very exper ienced and fit athletes Short intervals only usually in final preparation for short events 80 90 152 172 bpm 2 10 minutes Benefits Increased abil ity to sustain high speed endurance Feels like Causes mus cular fatigue and heavy breathing Recommended for Exper ienced athletes for year round 56 Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart Intensity of HR n ax training and for various dur ations Becomes more important dur ing pre com petition season 10 40 minutes Benefits Enhances gen eral training pace makes moderate intensity efforts easier and improves efficiency Feels like Steady con trolled fast breathing Recommended for Athletes training for events or look ing for per formance gains LIGHT 60 70 114 133 bpm 40 80 minutes 57 Example Heart Example durations Trai
73. rs it finds The device ID for example Pair Polar H7 xxxxxxxx is dis played Choose the heart rate sensor you want to pair and then choose Yes Pairing completed is shown when you are done Go to General Settings gt Pair and sync gt Pair other device and press START M400 starts searching for your heart rate sensor Once the heart rate sensor is found the device ID for example Pair Polar H7 xxxxxxxx is dis played Choose the heart rate sensor you want to pair Press START Pairing is displayed Pairing completed is displayed when you are done PAIR A STRIDE SENSOR WITH M400 Make sure the stride sensor has been correctly attached to your shoe For more information on setting up the stride sensor refer to the user manual of the stride sensor There are two ways to pair a stride sensor with your M400 or Press START in time view to enter pre training mode Touch your stride sensor with M400 and wait for it to be found The device ID Pair Polar RUN xxxxxxxx is displayed Choose Yes Pairing completed is shown when you are done Go to General Settings gt Pair and sync gt Pair new device and press START M400 starts searching for your stride sensor Once the stride sensor is found Polar RUN xxxxxxxx is displayed Press START Pairing is displayed Pairing completed is displayed when you are done For more information see Polar Stride sensor Bluetooth Smart 19 PAIR A MOBILE DEVICE WITH M400
74. seconds day at 25 C 81 A Accuracy of heart rate monitor 1 or 1 bpm whichever larger Defin ition applies to stable conditions Heart rate measuring range 15 240 bpm Current speed display range 0 399 km h 247 9 mph 0 36 km h or 0 22 5 mph when meas uring speed with Polar stride sensor Water resistance 30 m suitable for bathing and swim ming Memory capacity 30 h training with GPS and heart rate depending on your language settings Display resolution 128 x 128 H7 HEART RATE SENSOR 10 C to 50 C 14 F to 122 F Connector material Polyamide Strap material 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester Water resistance Uses Bluetooth Smart wireless technology 82 POLAR FLOWSYNC SOFTWARE AND USB CABLE To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port for USB cable FlowSync is compatible with the following operating systems Computer operating systemfS4biE POLAR FLOW MOBILE APPLICATION COMPATIBILITY Polar Flow mobile app for iOS needs Apple s iOS 7 0 or later e iPhone 4S or later Polar Flow mobile app for Android needs Android 4 3 or later The Polar M400 training device applies the following patented technologies among others e Ownlndex technology for Fitness test WATER RESISTANCE Water resistance of Polar products is tested accord
75. ses sion press START Recording paused 2 To stop a training session press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed Recording ended O If you stop your session after pausing the time elapsed after pausing is not included in the total training time 37 AFTER TRAINING Get instant analysis and in depth insights into your training with M400 Flow app and Flow web service TRAINING SUMMARY ON YOUR M400 After each training session you ll get an instant training summary of your session To view your training sum mary later go to Diary and choose the day and then choose the summary of the session you want to view Longest distance 8 20 km Summary Start time 11 58 i Duration 51 35 7 Distance 8 20 km Benefit Great pace You improved your aerobic fitness speed and ability to sustain M400 rewards you every time you reach your Personal best result in average speed pace distance or calories The Personal best results are separate for each sport profile Time when you started the session duration of the session and distance covered during the session Distance is visible if you trained outdoors and the GPS function was on Textual feedback on your performance The feedback is based on training time distribution on heart rate zones calorie expenditure and duration of the ses sion Press START for more details
76. taken so far The amount and type of body movements are registered and turned into an estimation of steps e To go Your M400 gives you options for reaching your daily activity goal It tells you how much longer you need to be active if you choose low medium or high intensity activities You have one goal but a number of ways to achieve it The daily activity goal can be reached at low medium or high intensities In the M400 up means low intensity walking means medium intensity and jogging means high intensity You can find more examples for low medium and high intensity activities at the Flow web ser vice and mobile app and choose the best way of reaching your goal Inactivity alert It s widely known that physical activity is a major factor in maintaining health In addition to being physically active it s important to avoid prolonged sitting Sitting for long periods of time is bad for your health even on those days when you train and gain enough daily activity Your M400 spots if you re being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health If you ve been still for almost an hour you ll get an inactivity alert It s time to move is shown Stand up and find your own way to be active Take a short walk stretch or do some other light activity The message goes away when you start moving or press any button If you don t get active in five minu
77. tale eden tell tad Rabe 52 Short term analysis ee nee lee acl Satie Gi foe ND it A nd 53 Mer A e pee Dh deci Da See fe Rens 53 WOMe M xc2cse cos c2e tune MES ele E E A BG SOS Ie A biblia 53 Eong termanaly SIS do ace o Bk de de oooh te 54 Heart Rate ZONES cu ds 55 Smart Calon eS 22 ccs san Arcee lovin tortas Manin abl ca Slide cio dase A va 60 Speed ZONES Luis astra E A E aes Bocas AI eel oe Abst esige ease 60 Speed Zones Settings ficient th ee e a Oe hake 60 Training Target with Speed Zones _ 2 eee cece cece ccc cecccccccecececccecceeeccccceceeeecccceeeereeecace 61 DUNG Tang sos ates 2 ptt II a de ae Bien hk aN ah 2 ect 61 Alter Training src 0 varices sh exane nad cool dio rta ados 61 SPO PrownleS 2 23 an eel a bas fae nes Load hare rea E da reno ao van 61 Polar Stride Sensor Bluetooth Smart 2 2 2 0 00 oon cence cnet e tees eeees 62 Pair a Stride Sensor with M400 2 2 2 0 ce eee eee bebe eee eee eeeeeeeeees 62 Calibrate the Stride Sensor toscanini le 62 Manual Calibre da dr tes Anel 63 Set Comect Lap Distan6e o o 63 E A E A a 63 Automatic Calibration 2 2 vc22 ccsei ete dab beet SIS EA a Asotin 63 Running Cadence and Stride Length 0 0 00002 coco ccc ccc ccc ccc cece cece cece cnn cnn cnn 64 PRolariFloW App iiss 22 dns soto ct eis ap NEN ele ata cel Mos ISN ca hse sl Sad ALL dala ch an 65 Polar Flow Web Service 20 02 0220 ccc cece eee cece cece cece eee ee eee eeeeeeceeeeeeeeeeseeseeee
78. tes you ll get an inactivity stamp which you can see on the Flow app and Flow web service after syncing You can set the alert on or off in Settings gt General Settings gt Inactivity alert The Flow app gives the same notification if it has a Bluetooth connection to your M400 Both the Polar Flow app and the Polar Flow web service will show you how many inactivity stamps you have received This way you can check back on your daily routine and make changes toward a more active life Sleep information at Flow web service and Flow app M400 will track your sleep time and quality restful or restless if you wear it at night You don t have to turn the sleep mode on the device automatically detects from your wrist movements that you re sleeping Sleep time and its quality restful or restless is shown at the Flow web service and Flow app after M400 is synced Your sleep time is the longest continuous rest time that takes place within 24 hours starting from 18 00 6pm to next day s 18 00 6pm Breaks shorter than one hour in your sleep don t stop sleep tracking but they are not taken into account in the sleep time Breaks longer than one hour stop sleep time tracking The periods when you sleep peacefully and don t move a lot are calculated as restful sleep The periods when you move and change your position are calculated as restless sleep Instead of simply summing up all the 46 immobile periods the algorithm gives more weight to
79. the limits for each heart rate zone HR visible to other device Choose On or Off If you choose On other compatible devices e g gym equipment can detect your heart rate GPS recording Choose Off or On Stride sensor Choose Calibration or Choose sensor for speed In Calibration choose Auto matic or Manual In Choose sensor for speed set the source for speed data Stride sensor or GPS For more information on Stride sensor calibration See Polar Stride Sensor Bluetooth Smart Speed View Choose km h kilometers per hour or min km minutes per kilometer If you have chosen imperial units choose mph miles per hour or min mi minutes per mile Automatic pause Choose On or Off If you set the automatic pause On your session is auto matically paused when you stop moving O GPS recording must be turned on to use automatic pause 23 e Automatic lap Choose Off Lap distance or Lap duration If you choose Lap distance set the dis tance after which each lap is taken If you choose Lap duration set the duration after which each lap is taken O GPS recording must be turned on to use distance based automatic lap PHYSICAL SETTINGS To view and edit your physical settings go to Settings gt Physical settings It is important that you are pre cise with the physical 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 z
80. to in the upper right corner 2 Choose Sport Profiles 3 Click Add sport profile and choose the sport from the list 4 The sport is added to your sport list EDIT A SPORT PROFILE In the Flow web service 1 Click your name profile photo in the upper right corner 2 Choose Sport profiles 3 Click Edit under the sport you want to edit In each sport profile you can edit the following information BASICS e Automatic lap Can be set to duration or distance based e Training sounds e Speed view HEART RATE e Heart rate view choose beats per minute bpm or of maximum e Heart rate visible to other devices Other compatible devices using Bluetooth Smart wireless tech nology e g gym equipment can detect your heart rate e Heart rate zone settings With the heart rate zones you can easily select and monitor training intens ities If you choose Default you cannot change heart rate limits If you choose Free all limits can be changed Default heart rate zone limits are calculated from your maximum heart rate TRAINING VIEWS Choose what information you see on your training views during your sessions You can have a total of eight dif ferent training views for each sport profile Each training view can have a maximum of four different data fields Click the pencil icon on an existing view to edit it or add a new view You can select one to four items for your view from six categories 70 Time Environment
81. to start feature 1 Press and hold LIGHT Quick menu is displayed 2 Choose Set location guide on Location guide arrow view set on is displayed and M400 goes to Back to Start view To return to your starting point 43 e Keep M400 in a horizontal position in front of you e Keep moving in order for M400 to determine which direction you are going An arrow will point in the dir ection of your starting point e To get back to the starting point always turn in the direction of the arrow e The M400 also shows the bearing and the direct distance beeline between you and the starting point O When in unfamiliar surroundings always keep a map at hand in case the M400 loses the satellite signal or the battery runs out 24 7 ACTIVITY TRACKING M400 tracks your activity with an internal 3D accelerometer that records your wrist movements It analyzes the frequency intensity and regularity of your movements together with your physical information allowing you to see how active you really are in your everyday life on top of your regular training ACTIVITY GOAL Your M400 gives you an activity goal each day and guides you in reaching it The activity goal is based on your personal data and activity level setting which you can find in the Daily Activity Goal settings in the Flow web service Sign in to the Flow web service click your name profile photo in the upper right corner and go to the Daily Activity goal tab in Settings Th
82. ty in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in Technical Specifications To avoid any skin reaction to the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation Your safety is important to us The shape of the Polar stride sensor Bluetooth Smart is designed to minimize the possibility of it getting caught in something In any case be careful when running with the stride sensor in brushwood for example O The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training device or the heart rate sensor TECHNICAL SPECIFICATION M400 Battery type 190 mAh Li pol rechargeable battery Operating time In continuous use Up to 8 hours with GPS and heart rate sensor In time mode with daily activity mon itoring Approximately 30 days Operating temperature 10 C to 50 C 14 F to 122 F Training device materials Stainless steel Polycar bonate acrylonitrile butadiene styrene Acrylonitrile butadiene styrene Ther moplastic urethane Poly methylmetacrylate Silicone Watch accuracy Better than 0 5
83. ustain high intensity effort for longer This session also increased your resistance to fatigue Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Good pace You improved your ability to sustain high intensity effort for longer This session also developed your aerobic fitness and the endurance of your muscles Good pace You improved your aerobic fitness and the endurance of your muscles This session also developed your ability to sus tain high intensity effort for longer Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increased your res istance to fatigue Excellent You improved the endurance of your muscles and your aerobic fitness Excellent This long session improved the endurance of your muscles and your aerobic fitness It also developed your basic endurance and your body s ability to burn fat during exercise Excellent You improved the endurance of your muscles and your aerobic fitness This session also developed your basic endurance 48 Feedback and your body s ability to burn fat during exercise Basic amp Steady state training long Great This long session improved your basic endurance and your body s ability to burn fat during exercise It also developed the endurance of your muscles and your aerobic fitness Basic amp Steady state training Great You improved your basic endurance an
84. vy physical exercise at least 5 times a week and you may sometimes take part in mass sports events e Semi pro 8 12h week You participate in heavy physical exercise almost daily and you exercise to improve performance for competitive purposes e Pro gt 12h week You are an endurance athlete You participate in heavy physical exercise to improve your performance for competitive purposes MAXIMUM HEART RATE Set your maximum heart rate if you know your current maximum heart rate value Your age predicted max imum heart rate value 220 age is displayed as a default setting when you set this value for the first time HR nax is used to estimate energy expenditure HR nax is the highest number of heartbeats per minute during maximum physical exertion The most accurate method for determining your individual HR max is to perform a maximal exercise stress test in a laboratory HR nax is also crucial when determining training intensity It is individual and depends on age and hereditary factors GENERAL SETTINGS To view and edit your general settings go to Settings gt General settings In General settings you ll find e Pair and sync e Flight mode 25 e Button sounds e Button lock e Inactivity alert e Units e Language e Training view color About your product PAIR AND SYNC e Pair new device Pair heart rate sensors or mobile devices with your M400 e Paired devices View all the devices you have paired with your
85. with the display on the underside of your wrist When wear ing it on the handlebars of a bike make sure the display is facing up During training recording you can change the training view with UP DOWN To change settings without stop ping the training recording press and hold LIGHT to enter Quick menu For more information see Quick Menu To pause a training session press the BACK button Recording paused is displayed and the M400 goes to pause mode To continue your training session press START To stop a training session press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed START A SESSION WITH TRAINING TARGET You can create detailed training targets in the Flow web service and sync them to your M400 via Flowsync software or Flow app During training you can easily follow the guidance on your device To start a training session with a training target do as follows 1 Begin by going to Diary or Favorites 2 In Diary choose the day the target is scheduled and press START and then choose the target from the list and press START Any notes you have added to the target are displayed or In Favorites choose the target from the list and press START Any notes you have added to the target are displayed 3 Press START to enter the pre training mode and choose the sport profile you want to use 4 When M400 has found all the signals press START Rec
86. xidation and other possible damage caused by salt water e g sweat or sea water and dirt This way you ll ensure smooth charging and syncing The best way to keep the USB port clean is to rinse it after each training session as follows 1 Lift the rubber cover off the USB port F 74 2 Rinse the USB port with lukewarm tap water The USB port is water resistant and you can rinse it under running water without damaging the electronic components 3 After rinsing leave the cover open for a while to let the USB port dry Do not charge the M400 when the USB port is wet or sweaty 75 When using the USB port check that there is no moisture hair dust or dirt on the sealing surface area Gently wipe off any dirt A toothpick can be used to remove hair dust or other dirt from the connector cavity Don t use any sharp tools for cleaning to avoid scratching You can wash the device with a mild soap and water solution under running water Do not use alcohol or any abrasive material such as steel wool or cleaning chemicals If you don t wear the device 24 7 wipe off any moisture before storing it Do not leave the device in extreme cold below 10 C 14 F and heat above 50 C 120 F or under direct sunlight HEART RATE SENSOR Connector 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
87. xp date If the data file has expired sync your M400 with the Flow web service via FlowSync software or with the Flow app to update A GPS data Once the A GPS data file has expired more time may be required for acquiring the current position GPS FEATURES M400 includes the following GPS features e Altitude ascent and descent Real time altitude measurement as well as ascended and descended meters feet e Distance Accurate distance during and after your session e Speed Pace Accurate speed pace information during and after your session e Running index In M400 Running Index is based on heart rate and speed data measured during the run It gives information about your performance level both aerobic fitness and running economy e Back to start Directs you to your starting point in the shortest distance possible as well as shows the distance to your starting point Now you can check out more adventurous routes and explore them safely knowing that you re only a touch of a button away from seeing the direction to where you star ted O For best GPS performance wear M400 on your wrist with the display facing up Due to the location of the GPS antenna on the M400 it is not recommended to wear it with the display on the underside of your wrist When wearing it on the handlebars of a bike make sure the display is facing up BACK TO START The back to start feature guides you back to the starting point of your session To use the back

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