Smart Calories; Smart Notifications; Alerts (Requires Ios 8.0 Or Later) - Polar Electro M400 User Manual

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 instance, 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.

SMART CALORIES

The most accurate calorie counter on the market calculates the number of calories burned. The energy
expenditure calculation is based on:
Body weight, height, age, gender
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Individual maximum heart rate (HR
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Heart rate during training
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Individual maximal oxygen uptake (VO2
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SMART NOTIFICATIONS

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.

ALERTS (REQUIRES IOS 8.0 OR LATER)

Incoming call* (Accept, Silent or Decline)
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Missed call (Dial or Clear)
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*Available during training if Flow app is running on your phone
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max
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