Polar Electro M450 User Manual
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Polar Electro M450 User Manual

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M450 USER MANUAL

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  • Page 1 M450 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar M450 User Manual Introduction M450 H7 Heart Rate Sensor USB Cable Polar Flow Mobile App Polar FlowSync Software Polar Flow Web Service Get Started Set Up Your M450 Set Up in the Polar Flow Web Service Set Up from the Device...
  • Page 3 Up / Down Menu Structure Diary Settings Tests Interval Timer Favorites Pairing sensors with M450 Pairing Compatible Bluetooth Smart ® Sensors with M450 Pair a Mobile Device with M450 Delete a Pairing Settings Sport Profile Settings Settings Physical Settings Weight...
  • Page 4 Training Background Maximum Heart Rate General Settings Pair and Sync Front Light Settings Flight Mode Time Date Week's Starting Day Button Sounds Button Lock Units Language About Your Product Quick Menu Firmware Update How to Update Firmware Install Bike Mount Polar Adjustable Bike Mount Compatible Sensors Polar H7 Heart Rate Sensor Bluetooth®...
  • Page 5 Pair Heart Rate Sensor with M450 Polar Speed Sensor Bluetooth® Smart Pair a Speed Sensor with M450 Measuring Wheel Size Polar Cadence Sensor Bluetooth® Smart Pair Cadence Sensor with M450 Polar LOOK Kéo Power Sensor Bluetooth® Smart Pair Kéo Power with M450 Power Settings on M450 Calibrate Kéo Power before starting a training session...
  • Page 6 After Training Training Summary on Your M450 Polar Flow App Polar Flow Web Service Features Assisted GPS (A-GPS) A-GPS Expiry Date GPS Features Back to Start Barometer Smart Coaching Training Benefit Training Load and Recovery Fitness Test Before the Test Performing the Test...
  • Page 7 Orthostatic Test Before the Test Performing the test Test Results Heart Rate Zones Smart Calories Speed and Power Zones Settings During Training After Training Sport Profiles Changeable Cover Polar Flow Web Service Training Targets Create a Training Target Quick Target Phased Target Favorites Favorites...
  • Page 8 Edit a Sport Profile Basics Heart Rate Training Views Polar Flow App Syncing Sync with Flow Web Service via FlowSync Sync with Flow App Caring for Your M450 M450 Heart Rate Sensor Storing Service Important Information Batteries Changing Heart Rate Sensor Battery...
  • Page 9 Minimizing Risks When Training Technical Specification M450 H7 Heart Rate Sensor Polar FlowSync Software Polar Flow mobile application compatibility Water resistance of Polar products Limited International Polar Guarantee Regulatory information RF Exposure Information Disclaimer...

  • Page 10: Polar M450 User Manual

    See live, accurate heart rate on your M450 during training. Your heart rate is information used to analyze how your session went. Only included in M450 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.

  • Page 11: Usb Cable

    USB CABLE Use the USB cable to charge the battery and to sync data between your M450 and the Polar Flow web service via FlowSync software. POLAR FLOW MOBILE APP View your training data at a glance after every session. Flow app syncs your training data wirelessly to the Polar Flow web service.

  • Page 12: Get Started

    M450 at its best, it's important that you do the setup in the Polar Flow web service later. M450 is delivered in sleep mode. It wakes up when you plug it into a computer or a USB charger. If the battery is completely empty, it takes a couple of minutes for the charging animation to appear.

  • Page 13: Set Up From The Device

    SET UP FROM THE DEVICE Plug M450 into your computer’s USB port or a USB charger with the cable that came in the box. Choose language is displayed. Press START to choose English.Your M450 is delivered with English only, but you can add other languages when doing the setup in the Polar Flow web service later.

  • Page 14: Battery Operating Time

    The battery operating time is up to 16 hours with GPS and heart rate sensor. The operating time depends on many factors, such as the temperature of the environment in which you use your M450, the features you select and use (e.g. the use of the front light reduces the operating time), and battery aging.

  • Page 15: Low Battery Notifications

    A new training session cannot be started before charging M450. When the display is blank, M450 has either gone to sleep mode or its battery is empty. M450 goes to sleep mode automatically when it's in time view and you haven't pressed any button for ten minutes. It wakes up from sleep mode when you press any button.

  • Page 16: Back

    TIME VIEW AND MENU PRE-TRAINING MODE DURING TRAINING • • • Press and hold to lock Press and hold to enter Press and hold to enter buttons sport profile settings Quick Menu BACK TIME VIEW AND MENU PRE-TRAINING MODE DURING TRAINING • • • Exit the menu Return to time view Pause training by pressing once...

  • Page 17: Diary

    In the menu you'll find: • Diary • Settings • Tests • Interval timer • Favorites DIARY In Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your 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.

  • Page 18: Interval Timer

    Before taking a new Bluetooth Smart ® heart rate sensor, cycling sensor or mobile device (smartphone, tablet) into use, it has to be paired with your M450. Pairing only takes a few seconds, and ensures that your M450 receives signals from your sensors and devices only, and allows disturbance-free training in a group.

  • Page 19: Delete A Pairing

    5. Pairing completed is displayed when you are done. 1. On your mobile device, open Flow app and sign in with your Polar account. 2. Wait for the Connect product view to appear on your mobile device (Searching for Polar M450) is displayed.

  • Page 20: Settings

    How to Update Firmware SPORT PROFILE SETTINGS Adjust the sport profile settings to best suit your training needs. In M450, you can edit certain sport profiles settings in Settings > Sport profiles. You can, for example, set the GPS on or off in different sports.

  • Page 21: Settings

    Other indoor In the Flow web service you can add new sports to your list, and sync them to your M450. You can have a maximum of 20 sports on your M450 at a time. The number of sport profiles in the Flow web service is not limited.

  • Page 22: Physical Settings

    • Automatic pause sett.: Automatic pause: Choose On or Off. If you set the automatic pause On, your session is automatically paused when you stop moving. Activation speed: set the speed at which recording is paused. • Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the distance after which each lap is taken.

  • Page 23: Date Of Birth

    DATE OF BIRTH Set your birthday. The order in which the date settings are depends on which time and date format you have chosen (24h: day - month - year / 12h: month - day - year). Select Male or Female. TRAINING BACKGROUND Training background is an assessment of your long-term physical activity level.

  • Page 24: General Settings

    Pair other device: Pair heart rate sensors and cycling sensors with your M450. • Paired devices: View all the devices you have paired with your M450. • Sync data: Sync data with Flow app. Sync data becomes visible after you have paired your M450 with a mobile device. FRONT LIGHT SETTINGS •...

  • Page 25: Time

    When you sync your M450 with the Flow web service via the FlowSync software or via the Flow app, the time and date settings are automatically updated according to the computer's or phone's watch settings.

  • Page 26: About Your Product

    ABOUT YOUR PRODUCT Check the device ID of your M450, as well as the firmware version, HW model and A-GPS expiry date. QUICK MENU In pre-training mode, press and hold LIGHT to access the settings of the currently chosen sport profile: •...
  • Page 27 • Choose Set location guide on*, and press START. Location guide arrow view set on is displayed, and M450 goes to Back to Start view. *This selection is only available if GPS is set on for the sport profile. In pause mode, press and hold LIGHT to enter Quick menu.You'll find: •...

  • Page 28: Firmware Update

    Speed Sensor Bluetooth® Smart in use. FIRMWARE UPDATE The firmware of your M450 can be updated. Any time a new firmware version is available, FlowSync will notify you when connecting M450 to your computer with the USB cable. The firmware updates are downloaded via the USB cable and FlowSync software.
  • Page 29 1. Plug the micro USB connector into the USB port in the M450, 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: Install Bike Mount

    2. Position the bike mount on the rubber base so that the POLAR logo is in line with the handlebar. 3. Secure the bike mount onto the stem/handlebar with the O-ring. 4. Align the ledges on the back of the M450 with the slots on the bike mount and turn clockwise until the M450 is in place.

  • Page 31: Compatible Sensors

    5. Pairing completed is displayed when you are done. 1. Press START in time view to enter pre-training mode. 2. To pair, touch your sensor with M450 is displayed, touch your heart rate sensor with M450, and wait for it to be found.

  • Page 32: Pair A Speed Sensor With M450

    1. Go to General Settings > Pair and sync > Pair other device and press START. 2. M450 starts searching for the speed sensor. Rotate the wheel a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

  • Page 33: Polar Cadence Sensor Bluetooth® Smart

    ETRTO Wheel size diameter (inches) Wheel size setting (mm) 25-559 26 x 1.0 1884 23-571 650 x 23C 1909 35-559 26 x 1.50 1947 37-622 700 x 35C 1958 52-559 26 x 1.95 2022 20-622 700 x 20C 2051 52-559 26 x 2.0 2054 23-622...

  • Page 34: Pair Cadence Sensor With M450

    1. Go to General Settings > Pair and sync > Pair other device and press START. 2. M450 starts searching for the cadence sensor. Rotate the crank a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

  • Page 35: Pair Kéo Power With M450

    1. Go to General Settings > Pair and sync > Pair other device and press START. 2. Rotate the cranks to wake up the transmitters. M450 starts searching for Kéo Power. 3. Once the it is found, Polar PWR xxxxxxxx is displayed.

  • Page 36: Power Settings On M450

    To calibrate Kéo power: 1. Wake up the transmitters by rotating the cranks. 2. In M450 time mode, press START to enter pre-training mode, and then choose one of the cycling sport profiles. 3. Accuracy of power changed. Recalibrate? is displayed on your M450. Choose Yes to start calibration.

  • Page 37: Training

    TRAINING WEAR HEART RATE SENSOR 1. Moisten the electrode areas of the strap. 2. Attach the connector to the strap. 3. 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.
  • Page 38 100 %, OK is displayed. Cycling sensors: OK is shown next to the bike icon when M450 has found the sensor signals. If you have linked sensors to more than one bike, you'll see a number next to the bike icon indicating the bike in use.

  • Page 39: Start A Session With Training Target

    You've linked a speed sensor to Bike 1, and another speed sensor to Bike 2. Both bikes are nearby when you enter the pre-training mode in M450. The speed sensor linked to Bike 1 is closer to the M450. Therefore, M450 chooses Bike 1 for the ride. Number 1 is show next to the bike icon.

  • Page 40: Functions During Training

    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 M450 has found all the signals, press START. Recording started is displayed and you can start training.

  • Page 41: Change Phase During A Phased Session

    1. To pause a training session, press the BACK button. Recording paused is displayed and the M450 goes to pause mode. To continue your training session, press START. 2. To stop a training session, press and hold the BACK button for three seconds during training...
  • Page 42 Pause time is not included in the total training time.

  • Page 43: After Training

    AFTER TRAINING Get instant analysis and in-depth insights into your training with M450, Flow app and Flow web service. TRAINING SUMMARY ON YOUR M450 After each training session, you'll get an instant training summary of your session. To view your training summary later, go to Diary and choose the day, and then choose the summary of the session you want to view.
  • Page 44 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 percentage of maximum heart rate. Visible if you used a heart rate sensor. Calories burned during the session and fat burn % of calories.
  • Page 45 Average and maximum cadence of the session. Visible if Polar LOOK Kéo Power sensor or Polar Cadence Sensor Bluetooth® Smart in use. Average and maximum power of the session. Visible if Polar LOOK Kéo Power sensor in use. Time you spent on each power zone. Visible if Polar LOOK Kéo Power sensor in use.

  • Page 46: Polar Flow App

    Press START for more details. POLAR FLOW APP Sync your M450 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. For information, see Polar Flow App.

  • Page 47: Features

    A-GPS data that tells your M450 the predicted positions of the GPS satellites. This way the M450 knows where to search for the satellites and thus is able to acquire signals from them within seconds, even under difficult signal conditions.

  • Page 48: Gps Features

    You can check the expiry date for the current A-GPS data file from your M450. In M450, go to Settings > General settings > About your product > A-GPS exp. date. If the data file has expired, sync your M450 with the Flow web service via the FlowSync software to update A-GPS data.

  • Page 49: Smart Coaching

    • Altitude-compensated calories M450 measures altitude with an atmospheric air pressure sensor and converts the measured air pressure into an altitude reading. This is the most accurate way to measure altitude and altitude changes (ascent / descent) after calibration. Ascent and descent are shown in meters/feet. Uphill/downhill steepness is shown in percentages and grade, and is only visible during training when using a Speed Sensor Bluetooth®...

  • Page 50: 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 performance 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 51: Training Load And Recovery

    Feedback Benefit Steady state training Excellent! You improved the endurance of your muscles and your aerobic fitness. Steady state & 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 burn fat during exercise.

  • Page 52: Fitness Test

    Training Load feature helps you to control total workload, optimize your training, and monitor your performance development. The feature makes different kinds of training sessions comparable with each other, and helps you to find the perfect balance between rest and training. FITNESS TEST The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest.

  • Page 53: Performing The Test

    You can interrupt the test in any phase by pressing BACK. Test canceled is displayed. If M450 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 54: Women

    Age / Very low Fair Moderate Good Very good Elite Years 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 55: Orthostatic Test

    exercise tests, Polar Fitness Test). VO2 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. can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the person’s body weight in kilograms (ml/kg/min = ml ■...

  • Page 56: Performing The Test

    Your heart rate graph is shown on the display. Do not move during this first part of the test, which lasts 3 minutes. • After 3 minutes, the M450 will beep and Stand up is displayed. Stand up and remain standing still for 3 minutes. •...

  • Page 57: Heart Rate Zones

    HEART RATE ZONES Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities. Target zone Intensity % of HR Example: Heart...
  • Page 58 Target zone Intensity % of HR Example: Heart Example dur- Training effect rate zones (in ations = Maximum beats per heart rate (220-age). minute) for a 30- years-old person, whose maximum heart rate is 190 bpm (220–30). 80–90% 152–172 bpm 2–10 minutes HARD Benefits:...
  • Page 59 Target zone Intensity % of HR Example: Heart Example dur- Training effect rate zones (in ations = Maximum beats per heart rate (220-age). minute) for a 30- years-old person, whose maximum heart rate is 190 bpm (220–30). general training pace, makes moderate intensity...
  • Page 60 Target zone Intensity % of HR Example: Heart Example dur- Training effect rate zones (in ations = Maximum beats per heart rate (220-age). minute) for a 30- years-old person, whose maximum heart rate is 190 bpm (220–30). recovery and boosts metabolism.
  • Page 61 Target zone Intensity % of HR Example: Heart Example dur- Training effect rate zones (in ations = Maximum beats per heart rate (220-age). minute) for a 30- years-old person, whose maximum heart rate is 190 bpm (220–30). recovery. Feels like: Very easy, little strain.

  • Page 62: Smart Calories

    The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking 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.

  • Page 63: During Training

    AFTER TRAINING In the training summary on M450, you'll see an overview of the time spent in each speed or power zone. After syncing, detailed visual speed or power zone information can be viewed in the Flow web service.

  • Page 64: Changeable Cover

    To change the cover At the top right corner of M450, put your thumbnail in the groove between the case and the back cover to open the cover slightly. Using your other thumbnail, open the cover a bit more from the top of M450. Then, lift the cover off.

  • Page 66: Polar Flow Web Service

    In Explore you can discover training sessions and routes by browsing the map. You can add routes to your favorites but they will not be synced to the M450. See public training sessions that other users have shared, and relive your own or other people’s routes and see where the highlights happened.

  • Page 67: Training Targets

    Favorites: Create a target, and add it to Favorites to easily access it every time want to perform it again. Remember to sync your training targets to your M450 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 Favorites list.

  • Page 68: Phased Target

    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 M450 when syncing.

  • Page 69: Add A Training Target To Favorites

    SPORT PROFILES IN FLOW WEB SERVICE There are six sport profiles on your M450 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 M450 can contain a maximum of 20 sport profiles.

  • Page 70: Edit A Sport Profile

    EDIT A SPORT PROFILE In the Flow web service: 1. Click your name/profile photo in the upper right corner. 2. Choose Sport profiles. 3. Click Edit under the sport you want to edit. In each sport profile, you can edit the following information: BASICS •...
  • Page 71 TIME ENVIRONMENT BODY MEASUREMENT DISTANCE average heart rate • • Last lap time Descent • Last lap average • Lap descent heart rate • Automatic lap • Maximum heart descent rate • Lap VAM • Lap maximum • Inclinometer heart rate •...
  • Page 72 W (Watts), W/kg (Watts/kg) or FTP % (% of functional threshold power). When you are done with the sport profile settings, click save. To sync the settings to your M450, press synchronize in FlowSync.

  • Page 73: Polar Flow App

    Before taking a new mobile device (smartphone, tablet) into use, you need to pair it with your M450. For more information, see Pairing. To see your training data in the Flow app, you must sync your M450 with it after your session. For information on syncing M450 with the Flow app, see Syncing.

  • Page 74: Syncing

    To sync data with the Flow web service you need FlowSync software. Go to flow.polar.com/start, and download and install it before trying to sync. 1. Plug the micro USB connector into the USB port in the M450, and plug the other end of the cable into your PC. Make sure FlowSync software is running.
  • Page 75 2. Connecting to device is displayed, followed by Connecting to app. 3. Syncing completed is displayed when you are done. When you sync your M450 with the Flow app, your training data is also synced automatically via an internet connection to the Flow web service.

  • Page 76: Caring For Your M450

    CARING FOR YOUR M450 Like any electronic device, the Polar M450 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 charging or syncing.

  • Page 77: Storing

    STORING M450: Keep your training device in a cool and dry place. Do not keep it 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.

  • Page 78: Important Information

    IMPORTANT INFORMATION BATTERIES The Polar M450 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 79: Precautions

    Danger of explosion if the battery is replaced with wrong type. PRECAUTIONS The Polar M450 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 80: Minimizing Risks When Training

    1. Remove the heart rate sensor strap from your chest and use the training equipment as you would normally. 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.

  • Page 81: Technical Specification

    Up to 16 hours with GPS and heart rate sensor Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F Using or storing your M450 in an environment where temperature is not within this temperature range may permanently damage the battery capacity - especially if the temperature is higher.

  • Page 82: H7 Heart Rate Sensor

    GPS accuracy: Distance ±2%, speed ±2 km/h Altitude resolution: Ascent/Descent resolution: Maximum altitude: 9000 m / 29525 ft Sample rate: Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger. Defin- ition applies to stable conditions. Heart rate measuring range: 15-240 bpm Current speed display range: 0-399 km/h 247.9 mph...

  • Page 83: Polar Flowsync Software

    POLAR FLOWSYNC SOFTWARE To use FlowSync software you need a computer with Microsoft Windows or Mac operating system with an internet connection and a free USB port. Check the latest compatibility information from support.polar.com. POLAR FLOW MOBILE APPLICATION COMPATIBILITY Check the latest compatibility information from support.polar.com. WATER RESISTANCE OF POLAR PRODUCTS Most Polar products can be worn when swimming.

  • Page 84: Limited International Polar Guarantee

    • Polar Electro Oy issues a limited international guarantee for Polar products. For products which have been sold in the USA or Canada, guarantee is issued by Polar Electro, Inc. • Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar product...

  • Page 85: Regulatory Information

    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 trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Polar Electro Oy is under license.

  • Page 86: Rf Exposure Information

    To see the M450-specific regulatory labels, go to Settings > General settings > About your product. Regulatory markings printed on the device can be found on the back of the case, under the back cover.

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