M400 USER MANUAL
CONTENTS Contents 2 Introduction 10 M400 10 H7 Heart Rate Sensor 10 USB Cable 11 Polar Flow App 11 Polar FlowSync Software 11 Polar Flow Web Service 11 Get started 12 Charge the Battery 12 Battery Operating Time 12 Low Battery Notifications 13 Basic Settings 13 Button Functions and Menu Structure 14 Button Functions 14 Time View and Menu 14 Pre-Training Mode 15 During training 15 Menu Structure 15 Today's Activity 16 Diary 16 2
Settings 16 Timers 17 Fitness Test 17 Favorites 17 Compatible sensors 17 Polar H7 Heart rate Sensor Bluetooth® Smart 17 Polar Stride Sensor Bluetooth® Smart 17 Pairing 18 Pair a Heart Rate Sensor with M400 18 Pair a Stride Sensor with M400 18 Pair a Mobile Device with M400 19 Delete a Pairing 20 Settings 21 Sport Profile Settings 21 Settings 22 Physical Settings 22 Weight 23 Height 23 Date of Birth 23 Sex 23 Training background 23 Maximum Heart Rate 24 General Set
Pair and Sync 24 Flight mode 25 Button Sounds 25 Button Lock 25 Inactivity Alert 25 Units 25 Language 25 Training View Color 25 About Your Product 25 Watch Settings 26 Alarm 26 Time 26 Date 26 Week's Starting Day 26 Watch Face 26 Quick Menu 27 Firmware Update 28 How to Update Firmware 28 Training 30 Wear Heart Rate Sensor 30 Pair Heart Rate Sensor 30 Start a Training Session 31 Start a session with Training Target 32 4
Start a Session with Interval Timer 32 Start a Session with Finish Time Estimator 33 Functions During Training 33 Take a Lap 33 Lock a Heart Rate or Speed Zone 33 Change Phase During a Phased Session 34 Change Settings in Quick Menu 34 Pause/Stop a training session 34 After Training 36 Training Summary on Your M400 36 Polar Flow App 38 Polar Flow Web Service 38 Features 39 Assisted GPS (A-GPS) 39 A-GPS Expiry Date 39 GPS Features 40 Back to start 40 24/7 Activity Tracking
Before the test 46 Performing the Test 46 Test Results 46 Fitness Level Classes 47 Men 47 Women 47 Vo2max 48 Running Index 48 Short-term analysis 48 Men 48 Women 49 Long-term analysis 49 Heart Rate Zones 50 Smart Calories 54 Smart Notifications 54 Alerts (Requires iOS 8.
Speed Zones Settings 56 Training Target with Speed Zones 56 During Training 56 After Training 57 Sport Profiles 57 Polar Stride Sensor Bluetooth® Smart 58 Pair a Stride Sensor with M400 58 Calibrate the Stride Sensor 58 Manual Calibration 58 Set Correct Lap Distance 59 Set Factor 59 Automatic Calibration 59 Running Cadence and Stride Length 60 Polar Flow App 61 Polar Flow Web Service 62 Training Targets 63 Create a Training Target 63 Quick Target 63 Phased target 63 Fav
Remove a favorite 65 Sport profiles in Flow Web Service 65 Add a Sport profile 65 Edit a Sport Profile 65 Basics 66 Heart Rate 66 Training Views 66 Syncing 68 Sync with Flow App 68 Sync With Flow Web Service Via FlowSYnc 69 Caring for Your M400 70 M400 70 Heart rate sensor 70 Storing 71 Stride Sensor Bluetooth® Smart 71 Service 71 Important Information 72 Batteries 72 Changing Heart Rate Sensor Battery 72 Precautions 73 Interference During Training 73 Minimizing Ris
M400 75 H7 Heart Rate Sensor 76 Polar FlowSync Software and USB Cable 76 Polar Flow Mobile Application Compatibility 77 Water Resistance 77 Limited International Polar Guarantee 77 Compliance Statement 79 Compliance Statement 79 Disclaimer 80 9
INTRODUCTION Congratulations on your new M400! Designed for enthusiastic exercisers, the M400 with GPS, Smart Coaching and 24/7 activity measurement encourages you to push your boundaries and perform at your best. Get an instant overview of your training straight after your session with Flow app, and plan and analyze your training in detail with the Flow web service. This user manual helps you get started with your new training companion.
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 service via FlowSync software. POLAR FLOW APP View your training data at a glance after every session. Flow app syncs your training data wirelessly to the Polar Flow web service. Download it from the App Store or Google Play.
GET STARTED To make sure you get to enjoy your M400 at its best, please go to flow.polar.com/start where simple instructions will guide you through setting up your 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. CHARGE THE BATTERY After unboxing your M400, the first thing you need to do is charge the battery.
LOW BATTERY NOTIFICATIONS Battery low. Charge The battery charge is low. It is recommended to charge M400. Charge before training The charge is too low for recording a training session. 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.
1. 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 (kg, cm) or imperial (lb, ft) units. 4. Weight : Enter your weight. 5. Height : Enter your height. 6. Date of birth : Enter your date of birth. 7. Sex : Select Male or Female. 8. Training background : Occasional (0-1 h/week), Regular (1-3 h/week), Frequent (3-5 h/week), Heavy (5-8 h/week), Semi-Pro (8-12 h/week), Pro (12+ h/week).
LIGHT l BACK Press and hold to lock buttons l START Leave settings unchanged l l DOWN training mode l Confirm the selection shown on the display l l UP Cancel selections Press and hold to return to time view from menu l Adjust a selected value Adjust a selected value l Press and hold to change the watch face Press and hold to sync with Flow app in time view PRE-TRAINING MODE LIGHT l l BACK Illuminate the display l START Return to time view l UP Start a training session DOWN l Pre
In the menu you'll find: l Today's activity l Diary l Settings l Fitness test l Timers l 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.
l Sport profiles l Physical settings l General settings l Watch settings For more information , see Settings. TIMERS In Timers you'll find: l l Interval timer: Set time and/or distance based interval timers to precisely time work and recovery phases in your interval training sessions. Finish time estimator: Achieve your target time for a set distance. Set the distance for your session and M400 will estimate the finish time of the session according to your speed.
trail. l Measures each stride you take to show running speed and distance l Helps improve your running technique by showing your running cadence and stride length l Small sensor fits firmly onto your shoelaces l Shock and water resistant, to handle even the most demanding runs For more information, see Polar Stride sensor Bluetooth Smart. 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.
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. 4. Pairing completed is shown when you are done. or 1. Go to General Settings > Pair and sync > Pair new device and press START. 2. M400 starts searching for your stride sensor. 3. Once the stride sensor is found, Polar RUN xxxxxxxx is displayed. 4. Press START, Pairing is displayed. 5.
3. Press START, Connecting to device is displayed, followed by Connecting to app. 4. Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M400. 5. Pairing completed is displayed when you are done. DELETE A PAIRING To delete a pairing with a sensor or mobile device: 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. 3.
SETTINGS Sport Profile Settings Settings Physical Settings Weight Height Date of Birth Sex Training background Maximum Heart Rate General Settings 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 21 22 22 23 23 23 23 23 24 24 24 25 25 25 25 25 25 25 25 26 26 26 26 26 26 27 28 28 SPORT PROFILE SETTINGS Adjust the sport prof
l Running l Cycling l Other outdoor l 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 > Sport profiles and choose the profile you want to edit. You can also access the settings of the currently selected profile from pre-training mode by pressing and holding LIGHT.
have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure. In Physical settings you'll find: l Weight l Height l Date of birth l Sex l Training background l 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.
l l l Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes take part in mass sports events. Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve performance for competitive purposes. Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve your performance for competitive purposes.
FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from the device. You can still use it to collect activity, but you cannot use it in training sessions with a heart rate sensor nor sync your data to the Polar Flow mobile app because Bluetooth® Smart is disabled. BUTTON SOUNDS Set the button sounds On or Off. Please note that this selection does not modify training sounds. Training sounds are modified in sport profile settings.
WATCH SETTINGS To view and edit your watch settings, go to Settings > Watch settings In Watch settings you'll find: l Alarm l Time l Date l Week's starting day l Watch face ALARM Set alarm repetition:Off, Once, Monday to Friday or Every day. If you choose Once, Monday to Friday or 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 or 12 h.Then set the time of day.
l Daily Activity (+ Date and time) l Your name and time l Analog l Big QUICK MENU In pre-training mode, press and hold LIGHT to access the settings of the currently chosen sport profile: l l l l l l l Training sounds: Choose Off, Soft, Loud or Very loud. Heart rate settings: Heart rate view: Choose Beats per minute (bpm) or % of maximum. Check HR zone limits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose On, other compatible devices (e.
In pause mode, press and hold LIGHT to enter Quick menu. In the pause mode Quick menu, you'll find: l Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT. l Training sounds: Choose Off, Soft, Loud or Very loud. l l l l l l Heart rate settings: Heart rate view: Choose Beats per minute (bpm) or % of maximum. Check HR zone limits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose On, other compatible devices (e.g.
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. 4. Choose Yes. New firmware is installed (this may take some time), and M400 restarts. Before updating the firmware, the most important data from your M400 is synced to the Flow web service. Therefore you will not lose important data when updating.
TRAINING WEAR HEART RATE SENSOR Use our heart rate sensors when training to get the most out of Polar’s unique Smart Coaching features. Heart rate data gives you an insight into your physical condition and how your body responds to training. This will help you run at the right intensity and improve your fitness. Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate, physical sensations), none is as reliable as measuring heart rate.
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 pretraining mode), press and hold LIGHT to enter the Quick Menu. To return to the pre-training mode, press BACK. If you have activated the GPS function, M400 will automatically start searching for the signals.
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. When wearing it on the handlebars of a bike, make sure the display is facing up. During training recording you can change the training view with UP/DOWN. To change settings without stopping the training recording, press and hold LIGHT to enter Quick menu. For more information, see Quick Menu. To pause a training session, press the BACK button.
1. 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: Define minutes and seconds for the timer and press START. l Distance-based: Set the distance for the timer and press START. 3. Set another timer? is shown. To set another timer, choose Yes and repeat step 2. 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.
zone, you will be notified with audio feedback. CHANGE PHASE DURING A PHASED SESSION Press and hold LIGHT. Quick menu is displayed. Choose Start next phase from the list, and press START (if manual phase change is chosen when creating the target). If automatic is chosen, the phase will change automatically when you have finished a phase. You will be notified with an audio feedback. CHANGE SETTINGS IN QUICK MENU Press and hold LIGHT. Quick menu is displayed.
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 is displayed. If you stop your session after pausing, the time elapsed after pausing is not included in the total training time.
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 summary later, go to Diary and choose the day, and then choose the summary of the session you want to view. M400 rewards you every time you reach your Personal best result in average speed/pace, distance or calories.
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 Average and maximum speed/pace of the session. Visible if you trained outdoors and the GPS function was on.
For further information, see Running Index. Maximum altitude, ascended meters/feet and descended meters/feet. Visible if you trained outdoors and the GPS function was on. The number of laps and the best and average duration of a lap. Press START for more details. The number of automatic laps and the best and average duration of an automatic lap. Press START for more details. POLAR FLOW APP Sync your M400 with Flow app to analyze your data at a glance after each session.
FEATURES Assisted GPS (A-GPS) GPS Features Back to start 24/7 Activity Tracking Activity Goal Activity data Smart Coaching Training Benefit Fitness Test Running Index Heart Rate Zones Smart Calories Smart Notifications Settings Dismiss Notifications Speed Zones Speed Zones Settings Training Target with Speed Zones During Training After Training Sport Profiles 39 40 40 41 41 42 43 44 45 48 50 54 54 55 56 56 56 56 56 57 57 ASSISTED GPS (A-GPS) The M400 has built-in GPS that provides accurate speed and dista
Once the A-GPS data file has expired, more time may be required for acquiring the current position. GPS FEATURES M400 includes the following GPS features: l Altitude, ascent and descent: Real-time altitude measurement, as well as ascended and descended meters/feet. l Distance: Accurate distance during and after your session. l Speed/Pace: Accurate speed/pace information during and after your session.
24/7 ACTIVITY TRACKING M400 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and regularity of your movements together with your physical information, allowing you to see how active you really are in your everyday life, on top of your regular training. ACTIVITY GOAL Your M400 gives you an activity goal each day and guides you in reaching it.
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). In Today's activity you can see how active your day has been so far and get guidance on how to reach you goal. l Activity l l l Active time: Active time tells you the cumulative time of body movements that benefit your health.
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.
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. In Training Files you get the feedback in more detail.
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 & Steady state training Great! You improved your basic endurance and your body's ability to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.
l l Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day. You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test. BEFORE THE TEST Wear your heart rate sensor. For more information, see Wear Heart Rate Sensor.
Fitness Level Classes Men Age / Years Very low 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 > 56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 > 54 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 < 22 22-26 27-30 31-34 35-39
VO2MAX A clear link exists between maximal oxygen consumption (VO2max ) of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function. VO2max (maximal oxygen uptake, maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2max can be measured or predicted by fitness tests (e.g.
Age / Years Very low 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 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49
Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) Half marathon Marathon 36 1800 0:36:20 1:15:10 2:48:00 5:43:00 38 1900 0:34:20 1:10:50 2:38:00 5:24:00 40 2000 0:32:20 1:07:00 2:29:30 5:06:00 42 2100 0:30:40 1:03:30 2:21:30 4:51:00 44 2200 0:29:10 1:00:20 2:14:30 4:37:00 46 2300 0:27:50 0:57:30 2:08:00 4:24:00 48 2400 0:26:30 0:55:00 2:02:00 4:12:00 50 2500 0:25:20 0:52:40 1:57:00 4:02:00 52 2600 0:24:20 0:50:30 1:52:00 3:52:00 54 2700
Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age). MAXIMUM 90–100% Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30). 171–190 bpm Example durations Training effect less than 5 minutes Benefits: Maximal or near maximal effort for breathing and muscles. Feels like: Very exhausting for breathing and muscles. Recommended for: Very experienced and fit athletes.
Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30). Example durations Training effect Becomes more important during pre competition season. MODERATE 70–80% 133–152 bpm 10–40 minutes Benefits: Enhances general training pace, makes moderate intensity efforts easier and improves efficiency. Feels like: Steady, controlled, fast breathing.
Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age). Example: Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30). Example durations Training effect muscle and cardiovascular load. Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season. VERY LIGHT 50–60% 104–114 bpm 20–40 minutes Benefits: Helps to warm up and cool down and assists recovery.
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. Training 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.
NOTIFICATIONS l Social (SMS, Facebook, Twitter etc.), email, schedule (calendar), location/directions*, news, health and fitness, business and finance, entertainment *Available during training if Flow app is running on your phone 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.
DISMISS NOTIFICATIONS Notifications can be dismissed manually or by timeout (the notification will disappear after 30 seconds). To dismiss notifications: l Manually: press the BACK button l 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.
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.
POLAR STRIDE SENSOR BLUETOOTH® SMART PAIR A STRIDE SENSOR WITH M400 Make sure the stride sensor has been correctly attached to your shoe. For more information on setting up the stride sensor refer to the user manual of the stride sensor. 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. Choose Yes. 4.
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. Press and hold light to enter the Quick menu, and choose Stride sensor > Calibration > Manual > Set correct lap distance 5. Set the actual distance you have ran. The calibration factor is updated.
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. That is the distance between your right and left foot contacting the ground. Running speed = 2 * stride length * cadence.
POLAR FLOW APP Polar Flow app allows you to see an instant visual interpretation of your training data offline straight after your session. It lets you easily access your training targets and view test results. Flow app is the easiest way to sync your training data from your M400 with the Flow web service.
POLAR FLOW WEB SERVICE The Polar Flow web service allows you to plan and analyze every detail of your training and learn more about your performance. Set up and customize M400 to perfectly fit your training needs by adding sports and tailoring settings and training views. Follow and visually analyze your progress, create training targets,and add them to your favorites.
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. l l l Quick Target: Fill in one value. Choose a duration, distance or calorie target. Phased Target: You can split your training into phases and create a different target duration or distance and intensity for each of them. This one is for e.g.
1. 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, enter Target name (required), Date (optional) and Time(optional) and any Notes (optional) you want to add. 4. You can edit the target if you wish, or leave it as it is. 5. Click Update changes to save changes made to the favorite. Click Add to diary to add the target to your Diary without updating the favorite.
EDIT A FAVORITE 1. Click the favorites icon ing targets are shown. in the upper right corner next to your name. All your favorite routes and train- 2. Choose the favorite you want to edit: l Training targets: Change the name of the target, or choose edit in the lower right corner to modify the target. REMOVE A FAVORITE Click the delete icon in upper right corner of the training target to remove it from the favorites list.
BASICS l Automatic lap (Can be set to duration or distance-based) l Training sounds l Speed view HEART RATE Heart rate view (choose beats per minute (bpm) or % of maximum.) l Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless technology (e.g. gym equipment) can detect your heart rate.) l Heart rate zone settings (With the heart rate zones you can easily select and monitor training intensities. If you choose Default, you cannot change heart rate limits.
stride length When you are done with the sport profile settings, click save. To sync the settings to your M400, press synchronize in FlowSync.
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. Download Flow app onto your mobile from the App Store or Google Play.
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 download 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. 2. The FlowSync window opens on your computer, and the syncing starts. 3. Completed is displayed when you are done.
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 charging or syncing. M400 Keep the device clean l l You can wash the device with a mild soap and water solution under running water. Do not use alcohol or any abrasive material such as steel wool or cleaning chemicals.
STORING M400: 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. It is recommended to store the training device partially or fully charged. The battery slowly loses its charge when it is stored.
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.
1. Using a coin, open the battery cover by turning it counterclockwise to OPEN. 2. Insert the battery (CR 2025) inside the cover with the positive (+) side against the cover. Make sure the sealing ring is in the groove to ensure water resistance. 3. Press the cover back into the connector. 4. Use the coin to turn the cover clockwise to CLOSE. Danger of explosion if the battery is replaced with wrong type. PRECAUTIONS The Polar M400 training device shows your performance indicators.
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. Put the heart rate sensor strap back on your chest and keep the training device in this interference-free area as much as possible.
the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation. Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed to minimize the possibility of it getting caught in something. In any case, be careful when running with the stride sensor in brushwood, for example.
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 measuring speed with Polar stride sensor) Water resistance: 30 m (suitable for bathing and swimming) 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.
Computer operating system 64-bit Mac OS X 10.8 X Mac OS X 10.9 X POLAR FLOW MOBILE APPLICATION COMPATIBILITY Polar Flow mobile app for iOS needs Apple’s iOS 7.0 or later. l 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: l OwnIndex® technology for Fitness test.
l l l l l l l This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased 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. Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of this device that the product will be free from defects in material or workmanship for two (2) years from the date of purchase.
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. © 2014 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy.
This Class B digital apparatus complies with Canadian ICES-003, RSS-Gen and RSS-210. Cet appareil numérique de la classe B est conforme à la norme NMB-003, CNR-Gen et CNR-210 du Canada. USA 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. FCC regulatory information This device complies with part 15 of the FCC rules.
l Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein. 1.
