Polar Electro M400 User Manual
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Polar Electro M400 User Manual

Smart coaching and 24/7 activity measurement
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M400 USER MANUAL

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  • Page 1 M400 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Introduction M400 H7 Heart Rate Sensor USB Cable Polar Flow App Polar FlowSync Software Polar Flow Web Service Get started Charge the Battery Battery Operating Time Low Battery Notifications Basic Settings Button Functions and Menu Structure Button Functions...
  • Page 3 Favorites Compatible sensors Polar H7 Heart rate Sensor Bluetooth® Smart Polar Stride Sensor Bluetooth® Smart Pairing Pair a Heart Rate Sensor with M400 Pair a Stride Sensor with M400 Pair a Mobile Device with M400 Delete a Pairing Settings Sport Profile Settings...
  • Page 4 Pair and Sync Flight mode Button Sounds Button Lock Inactivity Alert Units Language Training View Color About Your Product Watch Settings Alarm Time Date Week's Starting Day Watch Face Quick Menu Firmware Update How to Update Firmware Training Wear Heart Rate Sensor Pair Heart Rate Sensor Start a Training Session Start a session with Training Target...
  • Page 5 Lock a Heart Rate or Speed Zone Change Phase During a Phased Session Change Settings in Quick Menu Pause/Stop a training session After Training Training Summary on Your M400 Polar Flow App Polar Flow Web Service Features Assisted GPS (A-GPS) A-GPS Expiry Date...
  • Page 6 Performing the Test Test Results Fitness Level Classes Women Vo2max Running Index Short-term analysis Women Long-term analysis Heart Rate Zones Smart Calories Smart Notifications Alerts (Requires iOS 8.0 or later) Notifications Settings Phone M400 Do not disturb Dismiss Notifications Speed Zones...
  • Page 7 Speed Zones Settings Training Target with Speed Zones During Training After Training Sport Profiles Polar Stride Sensor Bluetooth® Smart Pair a Stride Sensor with M400 Calibrate the Stride Sensor Manual Calibration Set Correct Lap Distance Set Factor Automatic Calibration Running Cadence and Stride Length...
  • Page 8 Add a Sport profile Edit a Sport Profile Basics Heart Rate Training Views Syncing Sync with Flow App Sync With Flow Web Service Via FlowSYnc Caring for Your M400 M400 Heart rate sensor Storing Stride Sensor Bluetooth® Smart Service Important Information Batteries...
  • Page 9 M400 H7 Heart Rate Sensor Polar FlowSync Software and USB Cable Polar Flow Mobile Application Compatibility Water Resistance Limited International Polar Guarantee Compliance Statement Compliance Statement Disclaimer...

  • Page 10: Introduction

    Monitor your training data, such as heart rate, speed, distance and route, and even the smallest activities in your everyday life. H7 HEART RATE SENSOR See live, accurate heart rate on your M400 during training. Your heart rate is information used to analyze how your session went.

  • Page 11: Usb Cable

    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.

  • Page 12: Get Started

    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.

  • Page 13: Low Battery Notifications

    A new training session cannot be started before charging M400. When the display is blank, the battery is empty and M400 has gone to sleep mode. Charge your M400. If the battery is totally drained, it may take a while for the charging animation to appear on the display.

  • Page 14: Button Functions And Menu Structure

    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.

  • Page 15: Pre-Training Mode

    LIGHT BACK START DOWN Press Leave settings training mode Adjust a Adjust a and hold unchanged selected selected Confirm the to lock value value Cancel selec- selection buttons tions shown on the Press and display hold to Press and hold change the to return to time watch face...

  • Page 16: Today's Activity

    Favorites TODAY'S ACTIVITY The daily activity goal you get from Polar M400 is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service. Your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach your daily goal.

  • Page 17: Timers

    Enhance your training experience, and achieve a more complete understanding of your performance with Bluetooth® Smart sensors. POLAR H7 HEART RATE SENSOR BLUETOOTH® SMART See live, accurate heart rate on your M400 during training. Your heart rate is information used to analyze how your session went. POLAR STRIDE SENSOR BLUETOOTH® SMART The Stride Sensor Bluetooth®...

  • Page 18: 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.

  • Page 19: Pair A Mobile Device With M400

    1. Press START in time view to enter pre-training mode. 2. Touch your stride sensor with M400, and wait for it to be found. 3. The device ID Pair Polar RUN xxxxxxxx is displayed. Choose Yes. Pairing completed is shown when you are done.

  • Page 20: Delete A Pairing

    Connecting to app. 4. 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: 1.

  • Page 21: Settings

    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.

  • Page 22: Settings

    Other indoor 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 >...

  • Page 23: Weight

    have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure. Physical settings you'll find: Weight Height Date of birth Training background Maximum heart rate WEIGHT Set your weight in kilograms (kg) or pounds (lbs). HEIGHT Set your height in centimeters (metric) or in feet and inches (imperial).

  • Page 24: Maximum Heart Rate

    Pair new device: Pair heart rate sensors or mobile devices with your M400. Paired devices: View all the devices you have paired with your M400. These can include heart rate sensors and mobile devices. Sync Data: Sync data with Flow app.

  • Page 25: Flight Mode

    When Dark is chosen, the training view has a dark background with light numbers and letters. ABOUT YOUR PRODUCT Check the device ID of your M400, as well as the firmware version, HW model and A-GPS expiry date.

  • Page 26: Watch Settings

    WATCH SETTINGS To view and edit your watch settings, go to Settings > Watch settings Watch settings you'll find: Alarm Time Date Week's starting day Watch face ALARM Set alarm repetition:Off, Once, Monday to Friday Every day. If you choose Once, Monday to Friday Every day, also set the time for the alarm.

  • Page 27: Quick Menu

    Create time and/or distance based interval timers to precisely time work and recovery phases in your interval training sessions. Finish time estimator : Set the distance for your session and M400 will estimate the finish time of the session according to your speed. Current location info: This selection is only available if GPS is set on for the sport profile.

  • Page 28: Firmware Update

    GPS recording must be turned on to use automatic pause or distance-based automatic lap. FIRMWARE UPDATE The firmware of your M400 can be updated. Any time a new firmware version is available, FlowSync will notify you when connecting M400 to your computer with the USB cable. The firmware updates are downloaded via the USB cable and FlowSync software.
  • Page 29 To update the firmware: 1. Plug the 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.

  • Page 30: Training

    1. 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 , then wait for it to be found.

  • Page 31: Start A Training Session

    START A TRAINING SESSION Wear the heart rate sensor, and make sure you have paired it with your M400. In time view, press START to enter pre-training mode. Choose the sport profile you want to use with UP/DOWN. To change the sport profile settings before starting your session (in pre-...

  • Page 32: Start A Session With Training Target

    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.

  • Page 33: Start A Session With Finish Time Estimator

    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 >...

  • Page 34: Change Phase During A Phased Session

    Set dis- tance. 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.
  • Page 35 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 displayed. If you stop your session after pausing, the time elapsed after pausing is not included in the total training time.

  • Page 36: After Training

    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-...
  • Page 37 Time you spent on each heart rate zone. Visible if you used a heart rate sensor. Your average and maximum heart rate are shown in beats per minute and per- centage of maximum heart rate. Visible if you used a heart rate sensor. Calories burned during the session and fat burn % of calories Average and maximum speed/pace of the session.

  • Page 38: Polar Flow App

    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.

  • Page 39: Features

    The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your M400 when you sync your M400 with the Flow web service via FlowSync software or with the Flow app.

  • Page 40: Gps Features

    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.

  • Page 41: 24/7 Activity Tracking

    ACTIVITY GOAL Your M400 gives you an activity goal each day and guides you in reaching it. The activity goal is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service.

  • Page 42: Activity Data

    ACTIVITY DATA M400 gradually fills up an activity bar to indicate your progress towards your daily goal. When the bar is full, you've reached your goal. You can view the activity bar in Today's activity and in time view (change the watch face by pressing and holding UP).

  • Page 43: Smart Coaching

    Sleep information at Flow web service and Flow app M400 will track your sleep time and quality (restful or restless), if you wear it at night. You don't have to turn the sleep mode on, the device automatically detects from your wrist movements that you're sleeping. Sleep time, and its quality (restful or restless) is shown at the Flow web service and Flow app after M400 is synced.

  • Page 44: Training Benefit

    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.

  • Page 45: Fitness Test

    Feedback Benefit and your body's ability to burn fat during exercise. Basic & Steady state training, long Great! This long session improved your basic endurance and your body's ability to burn fat during exercise. It also developed the endurance of your muscles and your aerobic fitness. Basic &...

  • Page 46: Before The Test

    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.

  • Page 47: Fitness Level Classes

    Fitness Level Classes Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 > 59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 >...

  • Page 48: Vo2Max

    Calculation begins when you start recording the session. During a session, you may stop twice at traffic lights, for example, without interrupting the calculation. After your session, M400 displays a Running Index value and stores the result in the training summary.

  • Page 49: Women

    Age / Years Very low Fair Moderate Good Very good Elite 40-44 < 26 26-31 32-35 36-41 42-46 47-51 > 51 45-49 < 25 25-29 30-34 35-39 40-43 44-48 > 48 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 <...

  • Page 50: Heart Rate Zones

    Running Index Cooper test 5 km (h:m- 10 km (h:m- Half marathon Marathon m:ss) m:ss) 1800 0:36:20 1:15:10 2:48:00 5:43:00 1900 0:34:20 1:10:50 2:38:00 5:24:00 2000 0:32:20 1:07:00 2:29:30 5:06:00 2100 0:30:40 1:03:30 2:21:30 4:51:00 2200 0:29:10 1:00:20 2:14:30 4:37:00 2300 0:27:50 0:57:30...
  • Page 51 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). MAXIMUM 90–100% 171–190 bpm less than 5 Benefits: Max- minutes imal or near...
  • Page 52 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). Becomes more important dur- ing pre com- petition season.
  • Page 53 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). muscle and car- diovascular load. Recommended for: Everybody for long training...

  • Page 54: Smart Calories

    The smart notifications feature allows you to view notifications and get alerts from your phone on your M400. M400 alerts you if you get a incoming call or receive a message, and it also notifies you about calendar events, emails and social media messages. The notifications are only shown in watch/time mode but you can receive call alerts during training if you have Flow app running on your phone.

  • Page 55: Notifications

    SETTINGS Your M400 needs to be paired with your phone to receive alerts and notifications, and you also need to have the correct settings on your M400 and phone. For more information on pairing M400 with a phone, see Pairing.

  • Page 56: Dismiss Notifications

    DISMISS NOTIFICATIONS Notifications can be dismissed manually or by timeout (the notification will disappear after 30 seconds). To dismiss notifications: Manually: press the BACK button Timeout: the notification will disappear after 30 seconds if you do not dismiss it manually SPEED ZONES With the speed/pace zones you can easily monitor speed or pace during your session, and adjust your speed/pace to achieve the targeted training effect.

  • Page 57: After Training

    AFTER TRAINING In the training summary on M400, you'll see an overview of the time spent in each speed zone. After syncing, detailed visual speed zone information can be viewed in the Flow web service. SPORT PROFILES Lets you list all your favorite sports and define specific settings for each one of them. For example, you can create tailored views for each sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance –...

  • Page 58: Polar Stride Sensor Bluetooth® Smart

    There are two ways to pair a stride sensor with your M400: 1. Press START in time view to enter pre-training mode. 2. Touch your stride sensor with M400, and wait for it to be found. 3. The device ID Pair Polar RUN xxxxxxxx is displayed.

  • Page 59: Set Correct Lap Distance

    SET CORRECT LAP DISTANCE 1. Press START in time view to enter pre-training mode, and scroll to the Running profile. 2. Start a session, and run a distance you know that is more than 400 meters. 3. When you have the ran the distance, press START to take a lap. 4.

  • Page 60: Running Cadence And Stride Length

    Automatic calibration can also be started during a session, when the stride sensor is in use. Press and hold LIGHT to enter the Quick menu and then choose Stride sensor > Calibration > Automatic. RUNNING CADENCE AND STRIDE LENGTH Cadence* is the number of times the foot with the stride sensor* hits the ground per minute. Stride length* is the average length of one step.

  • Page 61: Polar Flow App

    (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.

  • Page 62: Polar Flow Web Service

    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.

  • Page 63: Training Targets

    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. Quick Target: Fill in one value. Choose a duration, distance or calorie target.

  • Page 64: Favorites

    FAVORITES In Favorites, you can store and manage your favorite training targets. Your M400 can have a maximum of 20 favorites at a time. The number of favorites in the Flow web service is not limited. If you have over 20 favorites in the Flow web service, the first 20 in the list are transferred to your M400 when syncing.

  • Page 65: Edit A Favorite

    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.

  • Page 66: Basics

    BASICS Automatic lap (Can be set to duration or distance-based) Training sounds Speed view HEART RATE Heart rate view (choose beats per minute (bpm) or % of maximum.) Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless tech- nology (e.g.
  • Page 67 When you are done with the sport profile settings, click save. To sync the settings to your M400, press syn- chronize in FlowSync.

  • Page 68: 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.

  • Page 69: 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. Plug the 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.

  • Page 70: Caring For Your M400

    CARING FOR YOUR M400 Like any electronic device, the Polar M400 should be kept clean and treated with care. The instructions below will help you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues in char- ging or syncing.

  • Page 71: Storing

    STORING M400: Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breath- able material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the train- ing device to direct sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount.

  • Page 72: Important Information

    IMPORTANT INFORMATION BATTERIES The Polar M400 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity. The number of charge cycles also varies according to use and operating conditions.

  • Page 73: Precautions

    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.

  • Page 74: Minimizing Risks When Training

    2. Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol. Interference is often worst directly in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance. 3.

  • Page 75: Technical Specification

    If you use perfume or insect repellent on your skin, you must ensure that it does not come into contact with the training device or the heart rate sensor. TECHNICAL SPECIFICATION M400 Battery type: 190 mAh Li-pol rechargeable battery...

  • Page 76: H7 Heart Rate Sensor

    Heart rate measuring range: 15-240 bpm Current speed display range: 0-399 km/h 247.9 mph (0-36 km/h or 0-22.5 mph (when meas- uring speed with Polar stride sensor) Water resistance: 30 m (suitable for bathing and swim- ming) Memory capacity: 30 h training with GPS and heart rate depending on your language settings Display resolution: 128 x 128...

  • Page 77: Polar Flow Mobile Application Compatibility

    Polar Flow mobile app for iOS needs Apple’s iOS 7.0 or later. iPhone 4S or later Polar Flow mobile app for Android needs Android 4.3 or later The Polar M400 training device applies the following patented technologies, among others: OwnIndex® technology for Fitness test. WATER RESISTANCE Water resistance of Polar products is tested according to International IEC 60529 IPX7 (1m, 30min, 20ºC).
  • Page 78 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.

  • Page 79: Compliance Statement

    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 ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy.

  • Page 80: Disclaimer

    Cet appareil numérique de la classe B est conforme à la norme NMB-003, CNR-Gen et CNR-210 du Canada. 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.
  • Page 81 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.

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