Polar Electro M400 User Manual

M400 USER MANUAL

10Only included in M400 with heart rate sensor sets. If you bought a set that does not include a heart ratesensor, not to worry, you can always buy on

11GET STARTEDTo 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

12LOW BATTERY NOTIFICATIONSBattery low. ChargeThe battery charge is low. It is recommended to charge M400.Charge before trainingThe charge is too low

131. Time format : Choose 12 h or 24 h. With 12 h, select AM or PM. Then set the local time.2. Date : Enter the current date.3. Units : Choose metric

14LIGHT BACK START UP DOWNl Pressand holdto lockbuttonsl Leave settingsunchangedl Cancel selec-tionsl Press and holdto return to timeview from menul P

15In the menu you'll find:l Today's activ-ityl Diaryl Settingsl Fitness testl Timersl FavoritesTODAY'S ACTIVITYThe daily activity goal

16l Sport profilesl Physical settingsl General settingsl Watch settingsFor more information , see Settings.TIMERSIn Timers you'll find:l Interval

171. 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

181. Go to Settings > General settings > Pair and sync > Paired devices and press START.2. Choose the device you want to remove from the list

19SETTINGSSport Profile Settings 19Settings 20Physical Settings 20Weight 21Height 21Date of Birth 21Sex 21Training background 21Maximum Heart Rate 22G

2CONTENTSContents 2Introduction 9M400 9H7 Heart Rate Sensor 9USB Cable 10Polar Flow App 10Polar FlowSync Software 10Polar Flow Web Service 10Get start

20l Runningl Cyclingl Other outdoorl Other indoorIf you have edited your sport profiles in the Flow web service before your first training session,and

21l Weightl Heightl Date of birthl Sexl Training backgroundl Maximum heart rateWEIGHTSet your weight in kilograms (kg) or pounds (lbs).HEIGHTSet your

22l Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improveyour performance for competitive purposes.M

23Flight mode cuts off all wireless communication from the device. You can still use it to collect activity, but youcannot use it in training sessions

24l Alarml Timel Datel Week's starting dayl Watch faceALARMSet alarm repetition:Off, Once, Monday to Friday or Every day. If you choose Once, Mon

25l Training sounds: Choose Off, Soft, Loud or Very loud.l Heart rate settings: Heart rate view: Choose Beats per minute (bpm) or % of maximum. CheckH

26l 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 choos

27TRAININGWEAR HEART RATE SENSORUse our heart rate sensors when training to get the most out of Polar’s unique Smart Coaching features. Heartrate data

28START A TRAINING SESSIONWear the heart rate sensor, and make sure you have paired it with your M400.In time view, press START to enter pre-training

29M400 uses AssistNow™ satellite prediction technology to acquire a fastsatellite fix. It accurately predicts satellite positions for up to three days

3Timers 16Fitness Test 16Favorites 16Pairing 16Pair a Heart Rate Sensor with M400 16Pair a Mobile Device with M400 17Delete a Pairing 17Settings 19Spo

301. Begin by going to Timers > Interval timer. Choose Set timer(s) to create new timers.2. Choose Time-based or Distance-based:l Time-based:Defin

31CHANGE PHASE DURING A PHASED SESSIONPress and hold LIGHT. Quick menu is displayed. Choose Start next phase from the list, and press START(if manual

32If you stop your session after pausing, the time elapsed after pausing is not included in the total trainingtime.

33AFTER TRAININGGet instant analysis and in-depth insights into your training with M400, Flow app and Flow web service.TRAINING SUMMARY ON YOUR M400Af

34Time you spent on each heart rate zone.Visible if you used a heart rate sensor.Your average and maximum heart rate are shown in beats per minute and

35For further information, see Running Index.Maximum altitude, ascended meters/feet and descended meters/feet.Visible if you trained outdoors and the

36FEATURESGPS 36Back to start 3624/7 Activity Tracking 37Activity data 37Smart Coaching 39Training Benefit 40Fitness Test 41Running Index 44Heart Rate

371. Press and hold LIGHT. Quick menu is displayed.2. Choose Set location guide on, Location guide arrow view set on is displayed, and M400 goes toBac

38l Activityl Active time: Active time tells you the cumulative time of body movements that are good foryour body and health.l Calories: Shows how man

39With the Polar Flow mobile app you can follow and analyze your activity data on the go and have your datasynced wirelessly from your M400 to the Pol

4Units 23Language 23Training View Color 23About Your Product 23Watch Settings 23Alarm 24Time 24Date 24Week's Starting Day 24Watch Face 24Quick Me

40l Running Indexl Heart rate zonesl Smart caloriesTRAINING BENEFITThe Training Benefit feature helps you better understand the effectiveness of your

41Feedback BenefitSteady state & Basic training, long Excellent! This long session improved the endurance of yourmuscles and your aerobic fitness.

42l 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 d

43Fitness Level ClassesMenAge / Years Very low Low Fair Moderate Good Very good Elite20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 6225-29 < 31

44VO2MAXA clear link exists between maximal oxygen consumption (VO2max) of the body and cardiorespiratory fitnessbecause oxygen delivery to tissues is

45Age / Years Very low Low Fair Moderate Good Very good Elite40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 5145-49 < 25 25-29 30-34 35-39 40-43

46Running Index Cooper test(m)5 km (h:m-m:ss)10 km (h:m-m:ss)Half marathon Marathon36 1800 0:36:20 1:15:10 2:48:00 5:43:0038 1900 0:34:20 1:10:50 2:38

47Target zone Intensity % of HRmaxHRmax= Maximumheart rate (220-age).Example: Heart ratezones (in beats perminute) for a 30-years-old person,whose max

48Target zone Intensity % of HRmaxHRmax= Maximumheart rate (220-age).Example: Heart ratezones (in beats perminute) for a 30-years-old person,whose max

49Target zone Intensity % of HRmaxHRmax= Maximumheart rate (220-age).Example: Heart ratezones (in beats perminute) for a 30-years-old person,whose max

5Change Phase During a Phased Session 31Change Settings in Quick Menu 31Pause/Stop a training session 31After Training 33Training Summary on Your M400

50SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned. The energyexpenditure calculation is based o

51POLAR FLOW APPPolar Flow app allows you to see an instant visual interpretation of your training data offline straight after yoursession. It lets yo

52POLAR FLOW WEB SERVICEThe Polar Flow web service allows you to plan and analyze every detail of your training and learn more aboutyour performance.

53TRAINING TARGETSCreate detailed training targets in the Flow web service and sync them to your M400 via Flowsync software orFlow app. During trainin

541. 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, e

55EDIT A FAVORITE1.Click the favorites icon in the upper right corner next to your name. All your favorite routes and train-ing targets are shown.2. C

56BASICSl Automatic lap (Can be set to duration or distance-based)l Training soundsl Speed viewHEART RATEl Heart rate view (choose beats per minute (b

57SYNCINGYou can transfer data from your M400 via the USB cable with FlowSync software or wirelessly via BluetoothSmart® with the Polar Flow app. To b

58SYNC WITH FLOW WEB SERVICE VIA FLOWSYNCTo sync data with the Flow web service you need FlowSync software. Go to flow.polar.com/start, and down-load

59IMPORTANT INFORMATIONTAKING CARE OF YOUR M400Like any electronic device, Polar M400 should be treated with care. The suggestions below will help you

6Short-term analysis 44Men 44Women 45Long-term analysis 45Heart Rate Zones 46Smart Calories 50Sport Profiles 50Polar Flow App 51Polar Flow Web Service

60Dry and store the strap and the connector separately to maximize the heart rate sensor battery lifetime. Keepthe heart rate sensor in a cool and dry

61When handling a new, fully charged battery, avoid clasp-like contact, i.e. simultaneously from both sides, withmetal or electrically conducting tool

621. Remove the heart rate sensor strap from your chest and use the training equipment as you would nor-mally.2. Move the training device around until

63If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reactiondue to using the product, check th

64Heart rate measuring range: 15-240 bpmCurrent speed display range: 0-399 km/h 247.9 mphWater resistance: 30 m (suitable for bathing and swim-ming)Me

65POLAR FLOW MOBILE APPLICATION COMPATIBILITYl iPhone 4S or laterThe Polar M400 training device applies the following patented technologies, among oth

66l The guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidental,consequential or special, arising out of, or

67© 2014 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may beused or reproduced in any form or by any means

68This device complies with part 15 of the FCC rules. Operation is subject to the following two conditions: (1)This device may not cause harmful inter

7Training Views 56Syncing 57Sync with Flow App 57Sync With Flow Web Service Via FlowSYnc 58Important Information 59Taking Care of Your M400 59M400 59H

8Compliance Statement 67Disclaimer 68

9INTRODUCTIONCongratulations on your new M400! Designed for enthusiastic exercisers, the M400 with GPS, Smart Coach-ing and 24/7 activity measurement