Polar Electro M400 User Manual
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Polar Electro M400 User Manual

Polar m400 sports watch with gps user manual
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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 Timers Fitness Test Favorites Pairing Pair a Heart Rate Sensor with M400 Pair a Mobile Device with M400 Delete a Pairing Settings Sport Profile Settings Settings Physical Settings Weight Height Date of Birth Training background Maximum Heart Rate General Settings...
  • Page 4 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 Start a Session with Interval Timer Start a Session with Finish Time Estimator Functions During Training...
  • Page 5 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 Back to start 24/7 Activity Tracking Activity data Smart Coaching...
  • Page 6 Short-term analysis Women Long-term analysis Heart Rate Zones Smart Calories Sport Profiles Polar Flow App Polar Flow Web Service Training Targets Create a Training Target Quick Target Phased target Favorites Favorites Add a Training Target to Favorites: Edit a Favorite Remove a favorite Sport profiles in Flow Web Service Add a Sport profile...
  • Page 7 Training Views Syncing Sync with Flow App Sync With Flow Web Service Via FlowSYnc Important Information Taking Care of Your M400 M400 Heart rate sensor Storing Service Batteries Changing Heart Rate Sensor Battery Precautions Interference During Training Minimizing Risks When Training...
  • Page 8 Compliance Statement Disclaimer...

  • Page 9: 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 10: 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 11: 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 12: 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 13: 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 14: 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 15: Today's Activity

    Favorites TODAY'S ACTIVITY 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.

  • Page 16: Timers

    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 17: Pair A Mobile Device With M400

    To pair a mobile device: 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 (Waiting for M400) is displayed. 3. In M400, go to Settings >...
  • Page 18 1. Go to Settings > General settings > Pair and sync > Paired devices and press START. 2. Choose the device you want to remove from the list and press START. Delete pairing? is displayed, choose and press START. Pairing deleted is displayed when you are done.

  • Page 19: 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 20: 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 21: Weight

    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). 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).

  • Page 22: 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 23: Button Sounds

    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 >...

  • Page 24: Alarm

    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. When the alarm is set on, a clock icon is displayed in the time view. TIME Set the time format: 24 h...
  • Page 25 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 26: Firmware Update

    FlowSync software onto your PC. 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.

  • Page 27: 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 28: 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 29: 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 30: 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 31: 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 32 If you stop your session after pausing, the time elapsed after pausing is not included in the total training time.

  • Page 33: 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 34 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 35: 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 36: 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 37: 24/7 Activity Tracking

    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.
  • Page 38 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.

  • Page 39: Smart Coaching

    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. SMART COACHING Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the...

  • Page 40: Training Benefit

    Running Index Heart rate zones 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.

  • Page 41: Fitness Test

    Feedback Benefit 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. Steady state & Basic training Excellent! You improved the endurance of your muscles and your aerobic fitness.

  • Page 42: 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 43: 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 44: 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 45: 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 46: 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 47 Target zone Intensity % of HR Example: Heart rate Example durations Training effect zones (in beats per minute) for a 30- = Maximum years-old person, heart rate (220-age). whose maximum heart rate is 190 bpm (220–30). MAXIMUM 90–100% 171–190 bpm less than 5 minutes Benefits: Maximal or near maximal...
  • Page 48 Target zone Intensity % of HR Example: Heart rate Example durations Training effect zones (in beats per minute) for a 30- = Maximum years-old person, heart rate (220-age). whose maximum heart rate is 190 bpm (220–30). training pace, makes moderate intensity efforts easier and improves effi-...
  • Page 49 Target zone Intensity % of HR Example: Heart rate Example durations Training effect zones (in beats per minute) for a 30- = Maximum years-old person, heart rate (220-age). whose maximum heart rate is 190 bpm (220–30). warm up and cool down and assists recovery.

  • Page 50: Smart Calories

    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 Individual maximum heart rate (HR Heart rate during training Individual maximal oxygen uptake (VO2 SPORT PROFILES Lets you list all your favorite sports and define specific settings for each one of them.

  • Page 51: Polar 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.

  • Page 52: 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 53: 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 54: 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.

  • Page 55: 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 56: Basics

    Current HR avg in lap lap ascent speed/pace Calories Current ZonePointer lap des- cent Time in zone When you are done with the sport profile settings, click save. To sync the settings to your M400, press syn- chronize in FlowSync.

  • Page 57: 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 58: 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 59: Important Information

    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.

  • Page 60: Service

    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.

  • Page 61: 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 62: Minimizing Risks When Training

    1. 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 you find an area in which it displays no stray reading or does not flash the heart symbol.

  • Page 63: 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 64: H7 Heart Rate 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 H7 HEART RATE SENSOR Battery life: 200 h Battery type: CR 2025 Battery sealing ring: O-ring 20.0 x 1.0 Material FPM...

  • Page 65: Polar Flow Mobile Application Compatibility

    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 66 This marking shows that the product is protected against electric shocks. Manufactured by Polar Electro Oy, Professorintie 5, FI-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.

  • Page 67: 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 68 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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