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Polar M400

1. 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 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 n 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 66 2014 Polar Electro Oy Fl 90440 KEMPELE Fi
2. 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 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 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 61 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would nor mally 2 Movethe 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 Putthe heart rate sensor strap back
3. restful restless is shown at Flow web service and Flow app after M400 is synced The periods when you sleep peacefully and don t move a lot are calculated as restful sleep Periods when you move and change your position are calculated as restless sleep Instead of simply summing up all the immobile periods the algorithm gives more weight to long than short immobile periods The percentage of restful sleep compares the time you slept restfully with the total sleeping time Restful sleep is highly indi vidual 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 38 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 For more information see Polar Flow App z POLAR E Activity TODAY TUES MAY 27 gt P Wu P CTN Odo cu Sa DAILY GOAL status 5 min Jogging 8 min Moving the lawn 22 min Cleaning 2319 12931 CALORIES STEPS 4h59 8h13 ACTIVE TIME NIGHT SLEEP 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 fe
4. 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 tuming the equipment off and on the user is encouraged to 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 o
5. Pairing completed is displayed when you are done PAIR A MOBILE DEVICE WITH M400 Before pairing a mobile device create a Polar account if you do not already have one and download Flow app from the App Store Make sure you have also downloaded and installed FlowSync software onto your com puter 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 o oc PON 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 Waiting for M400 is displayed In M400 goto Settings gt General settings gt Pair and sync gt Pair new 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 17 Boo N Go to Settings gt General settings gt Pair and sync gt Paired devices and press START Choose the device you want to remove from the list and press START Delete pairing is displayed choose Yes and press START Pairing deleted
6. 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 Time of Altitude Heart rate Distance e Speed pace doy Total Average heart Lap dis Average Duration ascent rate tance speed pace Lap time Total des Maximum Last lap dis Maximum cent heart rate tance speed pace Last lap time Current HR avg in lap Lap t ap ascen Comes speed pace Current lap des cent Time in zone ZonePointer When you are done with the sport profile settings click save To sync the settings to your M400 press syn chroniz
7. 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 57 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 Polar 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 Fo
8. day week or month view individual sessions tests and weekly summaries 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 52 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 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 O Remember to sync your training targets to your M400 from the Flow web service via FlowSync or Flow App If you do not sync them they are only visible in your Flow web service Diary or Fav
9. e Date e Week s starting day e 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 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 Daily Activity Date and time Your name and time Analog or Big QUICK MENU In pre training mode press and hold LIGHT to access the settings of the currently chosen sport profile 24 e Training sounds Choose Off Soft Loud or Very loud e 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 equipme
10. is displayed when you are done 18 SETTINGS Sport Profile Settings ssssuussssusssssesssslssssssssssse sse ee e e esses esses esses essere serere nns 19 IU SEM EE 20 Physical Settings ooo cnn 20 ule RC 21 nisle xu 21 Dateiof But MM 21 gt c d tu LU t Ut c 21 Training background cnc 21 Maximum Heart Rate o c eee ec ccc eee e cece eee c cece cece eee eceeeeeeeeeeseeeeeees 22 General SettingS 2 002 000 eee cece cece cece e cece cece cece eee cece eee e cece eee ee EADAE Araona aean 22 Pair and Sync 22 ccc ec eee cece cece I RR eee eee eee cece cece ee eeceeceeceeeeteeeeeeees 22 Flight mode E 22 Button Sounds o se serros a a cece cece o a a a a e a a a a areas Eaire 23 Button Lock cosiociopaseososnconi eroosio deped Hee ioe e eE aa erada p e KEE aSo OEEO 23 Inactivity Alert cc cnn 23 UNIS aana e o e e e rl a a a al ln a 23 kan E a a E 23 Training View Color 2 2 2 2 cece ccc eee sese cnn cnn 23 About Your Product nn 23 Watch Settings occ cnc 23 Alan e A 24 TMe e 24 Daten m A a E ee cee 24 Week s Starting Day oooccccccccccccccc nes 24 Watch Face q 24 QUICK Menu 24 Fimw re Update RET 26 How to Update Firmware 2 2 2 0 22 ccc eee eee cc 000000 A000000 DaDa
11. of moderate intensity activity also the low intensity activity plays an important role in fulfilling M400 s daily activity goal requirements Your daily activity goal is set based on your physical settings and your typical day If you are an office worker for instance 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 M400 has higher expectations ACTIVITY DATA M400 gradually fills up an activity bar to indicate your progress towards your daily goal You can view the activ ity barin Today s activity and optionally 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 37 e Activity e Active time Active time tells you the cumulative time of body movements that are good for your body and health e Calories Shows how many calories you have burned through training activity and BMR Basal metabolic rate the minimum metabolic activity required to maintain life e Steps Steps you have taken so far The amount and type of body movements are registered and turned into an estimation of steps A basic recommendation is to aim for 10 000 steps or more a day 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 medi
12. significantly reduced in temperatures well below freezing Wearing the M400 under your overcoat helps to keep it warmer and to increase the operating time 11 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 A new training session cannot be started before charging M400 before training When the display is blank the battery is empty and M400 has gone to sleep mode Charge your M400 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 O 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 l
13. 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 bum 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 bumed 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 onto your mobile Flow App is compatible with iPhone 4S and later 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 be 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 51 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 ad
14. POLAR POLAR M400 M400 USER MANUAL CONTENTS Contents REI Lh ose Apache esae tute e A LEE e d riu ee SAMO 2 Introduction etie CU eI Be Reus 9 M4000 stetucser cast dde nta tened derredor Rake nde covets O tea et 9 H Heart Rate Sensor ac secreta Titan a a Todas dado Slee ane eec Ser suite tad 9 USB Cal s eA uL A oA CR bns AD ATO E Lois Mat dee n pea UT LR 10 Pola ROWA No cos desea ci deir i c pa Le ed xe HE uu M Leer E s IUE 10 Polar FlowSync Software _ 0 22 2 ccc cece cece ccc cece ccc cece cece e e cece cece teen s sess sess esee essere 10 Polar Flow Web SOVICO s bea dte ovals cccnIctin o ecco PRINS eg sone Eaa ems bee 10 Get started ici o Gees pe ence ey III etes 11 Charge the Battery EEEEEEEEEEEENNNNWWWgWgWWWWw UUo 11 Battery Operating TIME Apn re e e a ee ee sx A bs Sd dosh oe Sed ee 11 Low Battery Notifications 2200000202 c cece cece RR RR RR RR RR Rer 12 Basic Settings e Kopp Del ue e hoa Po oM tk ile ad CA IS tee 12 Button Functions and Menu Structure cnn 13 Button Functions 22sscss Em 13 Time View and Menu 2 222222 eee 13 PresTralningiMOde Zee criadas rada eretilu ideni eR tuoi bur ede dea 14 Dunn tralnirg eoe SAEI Eis M 14 Ment StQ cture zs cca efe Noh od Dae e expl AL Geol a OI ott Meceasa Sut ues 14 TOday S ACUVILY scc tthttetr A LL AREE E e Rr COR RE EE A AB ORES 15 BI sa a E A it aba de 15 MOCMINGS enen aaan a or E OO eee Soon 15 Eitniess Tes E tres yl Ahk a pM Eon nutu
15. Polar M400 is based on the global physical activity recommendations for moderate and vigorous intensity activities as well as research findings on the negative health effects that too much sitting may have on you 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 reaching your daily activity goal For more information see 24 7 Activity Tracking 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 15 e 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 Fitn
16. aLaaa onanan 26 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 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 19 e Running e Cycling e Other outdoor e 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 e Training sounds Choose Off Soft Loud or Very loud e 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
17. aining 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 power is enhanced in heart rate zone 3 The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery 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 inst
18. ality 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 service 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 After syncing you are asked to update the firmware 4 Choose Yes New firmware is installed this may take some time and M400 restarts 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 26 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 obj
19. ance when crossing from heart rate tar get zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes 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 accordingly 49 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 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 50 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
20. anguages you can choose are Dansk Deutsch English Espa ol Francais Italiano H R Nederlands Norsk Polski Portugu s fig 4 FX 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 12 1 Time format Choose 12 h or 24 h With 12 h select AM or PM Then set the local time Date Enter the current date Units Choose metric kg cm or imperial Ib ft units Weight Enter your weight Height Enter your height Date of birth Enter your date of birth Sex Select Male or Female on o oc FF o m 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 TIME VIEW AND MENU e Illuminate e Exitthe menu e Confirm e Move e Move the dis selections through through e Return to the pre selectio
21. ator 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 the distance and press START Finish time will be estimated for XX XX is shown 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 ZONE Press and hold START to lock the heart rate zone you are currently in To lock unlock the zone press and hold START If your heart rate goes outside the locked zone you will be notified with audio feedback 30 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
22. avorite 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 See Start a Training Session on page 28 FAVORITES In Favorites you can store and manage your favorite routes and training targets in the Flow web service 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 ADD A TRAINING TARGET TO FAVORITES 1 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 Y in the upper right corner next to your name All your favorite routes and train i
23. 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 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 heavy 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 21 e Pro gt 12h week You are an endurance athlete You participate in heavy physical exer
24. c training Excellent You improved the endurance of your muscles and your aerobic fitness This session also developed your basic endurance 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 bum 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 and 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 burn 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 a which is commonly 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 develo
25. ce cece cc ceeeeeceeeececseeeeeeeeee 55 Adda Sport protile nee tS ei Ne og NEA Se ee ale Et dey i Oe IN NITO 55 Edit a S port Profile v eom notte cee Ati ales SO ey Pul cite a oe ei Brot a tdo Stk cl phe dd 55 Basics oo scs eure imd D tal Att feu M Er tion ANAL OMS A LP ehe Stet NMS Poe Ree Set loll eh Ste 56 Heart Rate cocos in utto tip NEU eeu saat ase ee eeu I Ion I db kde tle hane Ye 56 Training VIeWS 4 Dot e tutta ao hts se Uie e dt uL A AN de dio ieri A BY ie e 56 Syncing soe cus Tubla ce poles be p DAI e a Ae cet eatin dhe CDI Siete EU E Ra E 57 Sync with Flow App occ sse esses esses sese eao E E EDE Ea e rere reels 57 Sync With Flow Web Service Via FlowSYnc sssssssssssssses eese seen enl 58 Important Informations 59 Taking Care of Your M400 2 2 2 0 ooo oaken aaa c ccc ccc IR RR eee e e eere esses eese es esee eser rre 59 MAOQ eoo eeu ee IR EE nuits 59 Healt Tate SONS OF etter 5 ee ron terete cain Dundee akc ides voee i cator sam ec e i rur ENT teen 59 Stong tle e A SOR AA Ar n e SAMI EO LEER tht Ett CORN Stel Os Sab SIRES LOST RTE 59 SEVICE PX nn nl 60 suc cq 60 Changing Heart Rate Sensor Battery 2 2 00 20 c cece cece ccccccececcccccceeececccecceeeeeccceceeeeeeaes 60 Preca tioris 6 ss caen Storie EA em oe te bs dean Salat ts alata woah ae yelled eese y er wae TET 61 Interference During Training coe SA tote vue A La met
26. cece cece cece cece RR RR RI cee aaeain arerin earar rearea ennen 23 About Y our Product eism ee ene LA Alp CN ec poi 23 Watch Settings oocccccccccccccccooco ns 23 AII e exeo arar orcas dede tos ido ate 28 Des dpud e de eM astuce pe af ados Cole dnl eee ee EMT dae 24 I dA AE a E AA Sct tet es A ee ee a 24 Date e o de ee eae ete Torsten Rol no E D mace e cao aer aS 24 Week s Starting Day oooocccccccccccccccccccccccccccncnnoo see esses esses esses sessse esee esee enne 24 lu rcuum 24 ege QI M ECT 24 Firmware pdate 2 docassieddoaanck nts dco st Wave dota tutta doe atoll elec lt ti id 26 How to Update Firmware 2 2 2 2 2 2 c cece e cece cece cece cece cee ceeeeeeeeeeeeeeeeeeeesees 26 A da eh serie tee ae be icc tae Mend MA as oet e PA rae etes ANE dete ta 27 Wear Heart Rate Sensor citu iS Mold eal bea Lebe p es tob bs E eet ef eee 27 Pair Heart Rate Sensor s og ed be ee Dii m dt ER ep ge do Dic uk 27 Start a Training Session 2 22 cece cee ee cece eee Ree ee esee sese sess 28 Start a session with Training Target 0 000000 c coco ccc ccc ccc cece cece eee esses sese esses serene 29 Start a Session with Interval Timer cc 29 Start a Session with Finish Time Estimator 1 0 0 0 00000 c ccc cece cece cece cece cence cee eeceeeenseeees 30 Functions During Training 0 000000 c ccc ccc ccc cece cece cece cece eee g a a d aa U ON 30 Tak a Lap i
27. chosen the phase will change automatically when you have finished a phase You will be notified with an audio feedback CHANGE 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 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
28. cise 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 as is used to estimate energy expenditure HR hax is the highest number of heartbeats per minute during maximum physical exertion The most accurate method for determining your individual HR is to perform a maximal exercise stress test in a laboratory HR hax 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 e Button sounds e Button lock e Inactivity alert e Units e Language e Training view color e 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 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 22 Flight mode cuts off all wireless communication from the device You can still use it to collect activity but you cannot use i
29. 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 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 pause On your session is auto matically paused when you stop moving O GPS recording must be tumed on to use automatic pause 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 tumed 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 zone limits and calorie expenditure In Physical settings you ll find 20 e Weight e Height e Date of birth e Sex e Training background e 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
30. dex value and stores the result in the training summary Compare your result to the table below SHORT TERM ANALYSIS 2024 24 lt ET 32 37 38 43 44 50 5156 mE 62 gt EN 30 34 29 34 35 40 41 45 46 51 52 56 40 44 26 31 32 35 36 41 42 46 47 51 60 65 21 24 25 28 29 32 33 36 37 40 Women 20 24 27 31 32 36 37 41 42 46 47 51 2529 2600 sve a40 vm 509 30 34 25 29 30 33 34 37 38 42 43 46 35 39 24 27 28 31 32 35 36 40 41 44 The classification is based on a literature review of 62 studies where VO ax 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 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 circ
31. ding 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 activities and comments Explore In Explore you can discover training sessions and routes by browsing the map add them to your favorites and sync them to your 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
32. e d DO e Cert ado lo cod 61 Minimizing Risks When Training 02220 cccc eee e cece cece eR RR Is RR esse ranana 62 Technical Specification eerte ds eee ke ol rq pl ga Mee ep la oo seh e ee ida esae e a 0 63 VADO Eo erica ln de o 63 H7 Heart Rate Sensor 22 2 ooo sess es e se esr ser lr see lr re 64 Polar FlowSync Software and USB Cable 2 2 cece cece sees nnne 64 Polar Flow Mobile Application Compatibility sleceeee rr mmm 65 Water Resistance vara uei ot enter le RUE sec TUA de coute etre m CT 65 Limited International Polar Guarantee ooo 65 Compliance Statement votaste sado prece dia tira 67 Compliance Statement so eis its utat esu duse it Edi sr Eve E ete e reed Disclaimer 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 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
33. e in FlowSync 56 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 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 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 See Pairing on page 16 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 Signinto 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
34. ective 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 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 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 27 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
35. edback 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 39 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 on 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 Feedback Maximum 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 Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training 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 Tempo amp Maxi
36. eedback is based on training time distribution on heart rate zones calorie expenditure and duration of the session Press START for more details 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 33 Summary HR zones 00 01 27 00 07 20 Avg heart rate 142 76 Max heart rate i 176 95 Summary Calories 682 kcal Fat burn of calories 35 Summary Average pace 5 58 min km Maximum pace 1 4 36 min km Time you spent on each heart rate zone O 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 O 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 O Visible if you trained outdoors and the GPS function was on 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 1 For further information see Running Index Maximum altitude ascended meters feet and descended meters feet Summary Max esed os O Visible if you trained outdoors a
37. ess 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 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 16 or Wear your heart rate sensor and press START in time view to enter pre training mode To pair touch your sensor with M400 is displayed touch your heart rate sensor with M400 and wait for it to be found M400 lists the heart rate sensors 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 Pair and sync Pair new 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
38. f outdoor sports and allows you to see your route on map in the Flow app and web service after your session 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 to start feature 36 1 Press and hold LIGHT Quick menu is displayed 2 Choose Set location guide on Location guide arrow view set on is displa
39. fou t RV IO 43 WOMEN e tenti escasos Aden IM Sid buc iua USA Rec eub dite te Maa Sc Goalie M Ane ah BAB 43 NI ODI SS Ces uno ona SNS LR AAA a ene A Ka Rf e AARP ARI ONS A I Eine 44 NS REEL 44 MOL cena cir tuU cda RIA cc dia lesa da een St CONUS EU ACE Nr Rud 44 VVOITIOLa t eru estet deer et Ree IAS UR ULL teles Oe t det ent I RT 45 Long term analysis c csse e cece cece cece cece ccc ccccccccccccecceceeeeeeeeeeeeeeeenees 45 Heart Rate Zones _ 2 2 2 ooo eee 46 Smart Galonesz uris oe ope cto dn ens wile hiec nl ob e anote diet je Bilt 50 SPOMIP OMICS 2 ai hed NAR et pel ees i ueni ed RI Ree AE a aL Ed 50 Polar Flow App c es a ect ete etc led ce E oos tc tuo cbe Ehe due Eten deo dal eee a 51 Polar Flow Web Service os 52 RHET E 53 Create a Training Target sssssussssssssssssssssssssssssssses esses esses sese esser esee ern ene 53 QUICK Target es se e DER TR n 53 Phased target eat e tees c me S EEUU Pee hc aa tad 53 EQVOIIleS c corte A t etes vt E Us end atts 53 Favorites duco iones cts al n Nett Goal Wad teeth do Riso pou gone Anes ht dea Boniface cte ati C s poet cies 54 Add a Training Target to Favorites ooo cece cece cece seem rrr rrr rrr 54 Edit Favorte cece scents ES y DE ELDER ICE Ee ES SOR Los E ECCE 55 Remove a favorite ooo sss sese lle llle lllllll 55 Sport profiles in Flow Web Service 2 2 2222222 c cece eee cece cee ce
40. he 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 STORING Keep your training device and sensors in a cool and dry place Do not keep them in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose the training 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 59 Dry and store the strap and the connector separately to maximize the heart rate sensor 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 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 co
41. ing 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmaceutical stimulants on the test day and the pre vious day e 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 Physical settings PERFORMING THE TEST To perform the fitness test gotoTests Fitness Test 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 is displayed 2max 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 m
42. ing pre com petition season Benefits Enhances general Intensity of HR Example Heart rate Example durations Training effect zones in beats per HR nax Maximum minute for a 30 heart rate 220 age years old person whose maximum heart rate is 190 bpm 220 30 training pace makes moderate intensity efforts easier and improves effi ciency Feels like Steady controlled fast breathing Recommended for Athletes train ing for events or looking for per formance gains max 114 133 bpm 40 80 minutes Benefits Improves general base fitness improves recovery and boosts meta bolism Feels like Com fortable and easy low muscle and cardiovascular load Recommended for Everybody for long training ses sions during base training periods and for recovery exercises during pu sea VERY LIGHT 50 60 104 114 bpm 20 40 minutes Benefits Helps to 48 Example Heart rate Example durations Training effect zones in beats per HR Maximum minute for a 30 heart rate 220 age years old person whose maximum heart rate is 190 Intensity of HR ax warm up and cool down and assists recovery Feels like Very easy little strain Recommended for For recovery and cool down throughout training season 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 tr
43. is provided in accordance with Cali fornia s Proposition 65 More information http www polar com regulatory information 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 Better than 0 5 seconds day at 25 C 77 F temperature Accuracy of heart rate monitor 1 or 1 bpm whichever larger Defin ition applies to stable conditions 63 Heart rate measuring range 15 240 bpm Current speed display range 0 399 km h 247 9 mph 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 Strap material 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester Uses Bluetooth Smart wireless technology 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 FlowSy
44. lebars of a bike make sure the display is facing up 28 O M400 uses AssistNow satellite prediction technology to acquire a fast satellite fix It accurately predicts satellite positions for up to three days after initial capture allowing you to find satellite signals as fast as in 10 seconds 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
45. 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 POLAR FLOWSYNC SOFTWARE Flowsync software 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 10 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
46. 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 e 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 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 25 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 tumed 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 function
47. mum training 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 Tempo training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Tempo training Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Tempo amp Steady state training 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 Steady state amp Tempo training 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 Steady state training Excellent This long session improved the endurance of your muscles and your aerobic fitness It also increased your res istance to fatigue Steady state training Excellent You improved the endurance of your muscles and your aerobic fitness 40 Feedback Steady state amp Basic training long 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 bum fat during exercise Steady state amp Basi
48. n selection vious level e Enter pre lists lists play 13 e Press e Leave settings training mode e Adjusta e Adjusta and hold unchanged y selected selected e Confirm the to lock 1 value value ee Cancel selec selection tions shown on the Press and display hold to change the watch face Press and hold to return to time view from menu Press and hold to sync with Flow app in time view PRE TRAINING MODE e Illuminate e Returnto time view e Starta e Move e Move the dis training through through play session sports Sports list list Press and hold to enter Sport pro file set tings DURING TRAINING e Illuminate the e Pause train e Press and e Change e Change display ing by press hold to set training training ing once zone lock view view e Press and Stoff hold to enter Press and Quick Menu hold for 3 Continue seconds to training stop training recording recording when paused 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 14 In the menu you ll find 73 Today s activ Today s ity Activity Diary Settings Fitness test UP Timers Start Running Settings Favorites START gt A ES OK DOWN gt Fitness Test Timers YY Favorites TODAY S ACTIVITY The daily activity goal you get from
49. nc is compatible with the following operating systems Computer operating systemers wmo o wor X Wuws x CET x eexur x heexus x eexus x POLAR FLOW MOBILE APPLICATION COMPATIBILITY e iPhone 4S 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 according 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 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 consumers rights against the dealer arising fr
50. nd the GPS function was on The number of laps and the best and 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 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 leam more about your per formance Follow your progress and also share your best sessions with others For more information see Polar Flow Web Service 35 FEATURES OP i S REI ERATE Eel Ps cele dh Aveo Te MALLA Dole cu Pur ca dui Ee E IO 36 Back OE Cz ROBERTO REDDERE TERT MNMUH TE 36 24 7 Activity Tracking ssssssssssssssssssssssssssssss esses eee memes 37 ACUM data nt o tee eiusm e herb d eere es e Pit eie avaible ud se ied 37 SuruAscte e le Eu 39 Training BENET 4 can 3 E recu A 40 FIMCSSALCS EAE e cee cess er nene A ad derroteros 41 F nninglfidex uerit ia ate a eese ES ue eet nde ede ei Esse dee mene etd 44 Heart sate Zores 4 sd om eec oi e edu od e att utt ed e cta SL s aie s id 46 SUECA A O 50 A RO ERE ER REDE ER Hc TERN 50 GPS The M400 has built in GPS that provides accurate speed and distance measurement for a range o
51. ng targets are shown 2 Choose the favorite you want to edit e 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 1 Click your name profile photo 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 55 BASICS e Automatic lap Can
52. nland 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 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 amp symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark 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 l utilisateur 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 operati
53. nt can detect your heart rate e GPS recording Choose Off or On 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 Set On or Off e Search Sensor Search for a heart rate sensor 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
54. olar 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 m 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 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 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 In
55. om 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 product 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 65 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
56. on 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 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 FCC regulatory information 67 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
57. 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 high blood cholesterol e Are youtaking any blood pressure or heart medication e Doyou have a history of breathing problems e Doyouhave symptoms of any disease e Are yourecovering 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 ligh
58. ore than one fit ness level class from the result Your 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 42 Fitness Level Classes 20 24 32 37 38 43 44 50 51 56 57 62 30 34 29 34 35 40 41 45 46 51 52 56 Women u NEM NN T 20 24 27 31 32 36 37 41 42 46 47 51 25 29 26 30 31 35 36 40 41 44 45 49 30 34 25 29 30 33 34 37 38 42 43 46 35 39 24 27 28 31 32 35 36 40 41 44 The classification is based on a literature review of 62 studies where VO ax 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 43 VO max A clear link exists between maximal oxygen consumption VO2 of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function VO2 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 VO2___ can be measured or predicted by fitness tests e g maximal exercise tests submaximal exercise tests P
59. orites list CREATE A TRAINING TARGET 1 GotoDiary 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 add it to your Favorites 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 Y to add it to your Favorites FAVORITES If you have created a target and added it to your favorites you can use it as a scheduled target 53 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 Youcan edit the target if you wish or leave it as it is 5 Click Update changes to save changes made to the f
60. ped 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 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 41 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 e Avoid eating a heavy meal or smok
61. r support and more information about using FlowSync software go to www polar com en support FlowSync 58 IMPORTANT INFORMATION TAKING CARE OF YOUR M400 Like any electronic device Polar M400 should be treated with care The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come M400 Keep your training device clean Use a damp paper towel to wipe dirt from the training device To maintain the water resistance do not wash the training device with a pressure washer Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Keep the USB port cover closed when not in use 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 Don t use any sharp tools for cleaning to avoid scratching The best way to keep the USB port clean is to rinse it with lukewarm water after each train ing session After rinsing leave the cover open for a while to let the USB port dry out Operating temperatures are 10 C to 50 C 14 F to 122 F 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 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 t
62. r 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 0 EN 10 2014 68
63. s tut eei end tote fuma a SA ERR rat e hee SAN AS PU RG DL ttc Stink Set 30 Lock aiHeart Rate Zorie ss tenete pA en impios b em prr dI wb Edi p E sonst 30 Change Phase During a Phased Session 0 000 c cece cece eeeeeeeeeeeeeeeeeeeeees 31 Change Settings in Quick Menu suuuuuuuueeeeeeeeeeeesess ee RR RR cece cece ee rrr rere elle 31 Pause Stop a training session _ 2 2 22 ce cece ee esses esses nn 31 SS A A A ea 33 Training Summary on Your M400 o ccccccccccccccccococonnooococooooononcnnc nn cece ce cec eee ceceeeeeeeeeees 33 Polar FIOWADD ML 35 ETARE RSE aA E E A e a e E te ad 35 ESTOS at ao AAEN od EE CM eremo A N E EAT Y oe 36 GPS era A AN NO A ESE A o AAA 5 36 af dig 36 24 7 Activity Tracking 0 00002 c cece ccc cece cece e cece cece cece aa aa oaoa ra aa aaora earann 37 ACTIV IY Dada erro ee epe slat eae halt ta e Le dA Np aL ct a Nain oe UE Waban el de pelles d 37 SMart COACHING RM 39 TrainingiBenefit uoces eoe ond eer aN BUS econ he OR A eaten tel AD det yin 40 Fitness TOS sh actin de ateo on atin rae Soter eb adt la cioe tates M uude Srt ing 41 Before the test voient teers tues eiii p let o DD AI 42 Performing the Test sssssssssssssssssssssssssssssse esses sess sese eeeeeeeseesesseeeeeenes 42 FOS ROSU thoi A A lel ules chet tt fe ene 42 Fitness Level Classes eec ee Eten nente Spe test tells eet hae diez Same 258 43 Meissen O20 Pc teats aR o hoi e lacu deir Ce n e Mua A octo
64. session press the BACK button Recording paused is displayed and the M400 goes to pause mode To continue your training 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 31 O If you stop your session after pausing the time elapsed after pausing is not included in the total training time 32 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 Summary Longest distance 8 20 km Summary Start time 11 58 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 aver age speed pace distance or calories The Personal best results are sep arate 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 f
65. structed in Changing Heart Rate Sensor Battery 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 60 When handling a new fully charged battery avoid clasp like contact i 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 1 Usinga 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 dose istance Press the cover back into the con nector Usethe coin to tum the cover
66. t 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 See Sport Profile Settings on page 19 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 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 Francais Italiano A 43 Nederlands Norsk Polski Por tugu s 14 3c 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 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 and HW model WATCH SETTINGS To view and edit your watch settings go to Settings Watch settings In Watch settings you ll find 23 e Alarm e Time
67. 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 Recording 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 29 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 estim
68. ter intensity Note If you are using a pacemaker you can use Polar training computers In theory interference to pace maker caused by Polar products should not be possible In practice no 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 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 con tact the implanted electronic device manufacturer to determine safety in your case 62 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 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 WARNING This product and its packaging contain chemicals known to the State of California to cause cancer birth defects or reproductive harm This notice
69. th ad St gu Mest cu nue cc hrec ien 16 FAVORS id s ees LL e Lt Ra deii ee tei de leo ndo tala 16 Dalring 2 3 0 A De eee CECE RES ner MD CO COLLE n Sn 16 Pair a Heart Rate Sensor with M400 cnn 16 Pair a Mobile Device with M400 occ nos 17 Delete a AMA o2 fees oat A Ae A M NAVARRA 17 Settings co orco pe et on crt usd reru Ee AI e ft te Ae inant nan nS oce otf e LR Lad 19 Sport Profile Settings 2 000000 eee cece cece cece cece I RR RR RR RR RR RR ee ee Re e esses eres eser 19 SIUS EPE 20 Physical Settings 0 0 00 2 0 22 c cece cece cece cece cece ccc cece cece cece cece rr emere e esee sese ess ss sre r rrr u 20 Weight ROME In ate lud e aaa e do olle Actin Hn aaa ch Se 21 ia AES 21 Date of Bites dur No oo atlas Mi bonita ds eeu E deta id 21 DOK RS Ao ale EE EE Al tak ON Ga Matai Sh hee hs uio ecce utah Sut Cv BEDA 21 Training background repe bur re n a cede ead So ek ee eb ee he E ne be 21 Maximum Heart Rate oao a eee 22 General Settings 200 cece cece conoces 22 Pali ANd Syrie ceto d eerta xine seh dedos tf done as Edd arm axle een dan ser deese 22 gie RIRIN ois LL LEES 22 ButtOn SOUNDS moco ttr cosas aaa sr Ris ss Pure ULLA DUM nobit oH UE L P cavit ur 23 BUON LOCK nete O heo Lie EAR Eck tir tte tiem matti uer Sr tee a uda 23 InactiVity Alem 2c coc oe clack tea hee sewn dass ee de dide ce bp di fos eb Y n petu s 23 language ex ett a a DIU L a ru D ton 2 LET 23 Training View Color 22 2 2
70. 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 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 accurate 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 This typically takes 30 60 seconds the first time On future occasions it should take only a few seconds The percentage value shown next to the GPS icon indicates when the GPS is 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 O Due to the location of the GPS antenna on the M400 it is not recom mended to wear it with the display on the underside of your wrist When wear ing it on the hand
71. um 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 Polar Flow web service and choose own way of reaching your goal Inactivity alert M400 spots if you re being inactive for too long during your day If you ve been still for an hour It s time to move is shown Stand up and find your own way to be active You can set the alert on or off in Settings gt General Settings gt Inactivity alert Both the Polar Flow app and the Polar Flow web service will show you how many inactivity alerts 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 If you wear your M400 at night it will track your sleep No sleep mode activation is needed M400 will auto matically detect from your wrist movements that you re sleeping 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 While less than 1 hour breaks to your sleep do not stop sleep calculation they are not calculated into sleep time Breaks longer than 1 hour discontinue sleep time calculation Sleep time and its quality
72. umstances similar to the target performance 45 mrs e many e EXE m ss MEN mE di 10 E 15 10 24800 00 54300 00 EN EN En o m m wem imm sm mw sm emm see tmm ewm e sm mam em vmm sw mw sme ema ewe wee zem 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 46 Target zone Intensity of HR nax HR Maximum max heart rate 220 age MAXIMUM 90 100 80 90 152 172 bpm MODERATE 70 80 133 152 bpm Example Heart rate Example durations Training effect zones in beats per minute for a 30 years old person whose maximum heart rate is 190 bpm 220 30 171 190 bpm less than 5 minutes 2 10 minutes BE 47 Benefits Maximal or near maximal effort for breathing and muscles Feels like Very exhausting for breathing and muscles Recommended for Very exper ienced and fit ath letes Short intervals only usu ally in final pre paration for short events Benefits Increased ability to sustain high speed endurance Feels like Causes muscular fatigue and heavy breath ing Recommended for Experienced athletes for year round training and for various dur ations Becomes more important dur
73. ver 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 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 its capacity The number of charge cycles also varies according to use and operating conditions Do not charge the battery when the M400 is wet 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 in
74. yed and M400 goes to Back to Start view To return to your starting point 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 irregularity of your movements together with your physical information allowing you to see how active you are outside your training sessions You ll get a daily activity goal and guidance on how to reach your goal M400 also reminds you to get up and move when you ve been inactive for too long View the data on your M400 or Polar Flow App The daily activity goal you get from Polar M400 is based on the global physical activity recommendations for moderate and vigorous intensity activities as well as research findings on the negative health effects that too much sitting may have on you The daily activity goal M400 gives you may in fact be slightly more than most recommendations state In addition to one hour
75. 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 Lift the rubber cover off the USB port Plug the micro USB connector 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 O 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 O Keep the USB port cover closed when not in use 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

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