Polar M400 User Manual

M400 USER MANUAL

CONTENTS

Contents 2

Introduction 9

M400 9

H7 Heart Rate Sensor 9

USB Cable 10

Polar Flow App 10

Polar FlowSync Software 10

Polar Flow Web Service 10

Get started 11

Charge the Battery 11

Battery Operating Time 11

Low Battery Notifications 12

Basic Settings 12

Button Functions and Menu Structure 13

Button Functions 13

Time View and Menu 13

Pre-Training Mode 14

During training 14

Menu Structure 14

Today's Activity 15

Diary 15

Settings 15

2

Timers 16

Fitness Test 16

Favorites 16

Pairing 16

Pair a Heart Rate Sensor with M400 16

Pair a Mobile Device with M400 17

Delete a Pairing 18

Settings 19

Sport Profile Settings 19

Settings 20

Physical Settings 20

Weight 21

Height 21

Date of Birth 21

Sex 21

Training background 21

Maximum Heart Rate 22

General Settings 22

Pair and Sync 22

Flight mode 22

Button Sounds 23

Button Lock 23

Inactivity Alert 23

3

Units 23

Language 23

Training View Color 23

About Your Product 23

Watch Settings 23

Alarm 24

Time 24

Date 24

Week's Starting Day 24

Watch Face 24

Quick Menu 25

Firmware Update 26

How to Update Firmware 26

Training 28

Wear Heart Rate Sensor 28

Pair Heart Rate Sensor 28

Start a Training Session 29

Start a session with Training Target 30

Start a Session with Interval Timer 30

Start a Session with Finish Time Estimator 31

Functions During Training 31

Take a Lap 31

Lock a Heart Rate Zone 31

4

Change Phase During a Phased Session 32

Change Settings in Quick Menu 32

Pause/Stop a training session 32

After Training 34

Training Summary on Your M400 34

Polar Flow App 36

Polar Flow Web Service 36

Features 37

GPS 37

Back to start 38

24/7 Activity Tracking 38

Activity Goal 38

Activity data 39

Smart Coaching 41

Training Benefit 41

Fitness Test 42

Before the test 43

Performing the Test 43

Test Results 43

Fitness Level Classes 44

Men 44

Women 44

Vo2max 45

5

Running Index 45

Short-term analysis 46

Men 46

Women 46

Long-term analysis 47

Heart Rate Zones 48

Smart Calories 51

Speed Zones 51

Speed Zones Settings 51

Training Target with Speed Zones 52

During Training 52

After Training 52

Sport Profiles 52

Polar Flow App 53

Polar Flow Web Service 54

Training Targets 55

Create a Training Target 55

Quick Target 55

Phased target 55

Favorites 55

Favorites 56

Add a Training Target to Favorites: 56

Edit a Favorite 57

6

Remove a favorite 57

Sport profiles in Flow Web Service 57

Add a Sport profile 57

Edit a Sport Profile 57

Basics 58

Heart Rate 58

Training Views 58

Syncing 59

Sync with Flow App 59

Sync With Flow Web Service Via FlowSYnc 60

Caring for Your M400 61

M400 61

Heart rate sensor 61

Storing 62

Service 62

Important Information 63

Batteries 63

Changing Heart Rate Sensor Battery 63

Precautions 64

Interference During Training 64

Minimizing Risks When Training 65

Technical Specification 66

M400 66

7

H7 Heart Rate Sensor 67

Polar FlowSync Software and USB Cable 67

Polar Flow Mobile Application Compatibility 67

Water Resistance 68

Limited International Polar Guarantee 68

Compliance Statement 70

Compliance Statement 70

Disclaimer 71

8

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. To check the video tutorials and the
latest version of this user manual, go to www.polar.com/en/support/M400.

M400

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.

9

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.

POLAR FLOWSYNC SOFTWARE

Flowsync software allows you to sync data between your M400 and the Flow web service on your computer
via the USB cable. Go to flow.polar.com/start to download and install Polar FlowSync software.

POLAR FLOW WEB SERVICE

Plan and analyze every detail of your training, customize your device and learn more about your performance
at polar.com/flow.

10

GET STARTED

To make sure you get to enjoy your M400 at its best, please go to flow.polar.com/start where simple instruc-
tions 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. Let your M400 fully charge
before taking it into use for the first time.

The M400 has an internal, rechargeable battery. Use the USB cable included in the product set to charge it via
the USB port on your computer. You can also charge the battery via a wall outlet. When charging via a wall out­let use a USB power adapter (not included in the product set). If you use an AC adapter, make sure that the
adapter is marked with "output 5Vdc" and that it provides a minimum of 500mA. Only use an adequately
safety approved AC adapter (marked with "LPS", "Limited Power Supply" or "UL listed").

1. Lift the rubber cover off the USB port. Plug the micro USB connector into the USB port in the M400,
and plug the other end of the cable into your PC.

2. Charging appears on the display.

3. When M400 is fully charged, Charging completed is displayed.

Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because it
might affect the battery life time. Keep the USB port cover closed when not in use.

Do not charge the battery when the M400 is wet.

Do not charge the battery in temperatures under -10 °C or over +50 °C.

BATTERY OPERATING TIME

The battery operating time is up to 8 hours with GPS and heart rate sensor. When used only in time mode with
daily activity monitoring, the operating time is approximately 30 days. The operating time depends on many
factors, such as the temperature of the environment in which you use your M400, the features you use, and
battery aging. The operating time is significantly reduced in temperatures well below freezing. Wearing the
M400 under your overcoat helps to keep it warmer and to increase the operating time.

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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.

BASIC SETTINGS

To get the most accurate and personal training data, it’s important that you’re precise with physical settings
like your training background, age, weight and sex, as they have an effect on calorie calculation as well as
other Smart Coaching features.

Choose language is displayed. Press START to choose English.

If you choose a language other than English, you will be guided to go to flow.polar.com/start to get the lan-
guage. When taking M400 into use with the Flow web service, you can add another language during the setup.
To add another language later, go to polar.com/flow and sign in. Click your name/profile photo in the upper
right corner, choose Products, and then M400 Settings. Choose the language you want from the list, and sync
with your M400. The languages you can choose are:Dansk, Deutsch, English, Español, Français, Italiano,

日 本 語

If you choose English, Set up your Polar M400 is displayed. Set the following data, and confirm each selec­tion with the Start button. If at any point you want to return and change a setting, press Back until you reach
the setting you want to change.

, Nederlands, Norsk, Polski, Português,

简 体 中 文

, Русский, Suomi or Svenska.

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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). For more information on training

background, see Physical Settings.

9. Ready to go! is displayed when you're done with the settings, and 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.

BUTTON FUNCTIONS

TIME VIEW AND MENU

LIGHT BACK START UP DOWN

l Illuminate

the dis­play

l Exit the menu

l Return to the pre-

vious level

l Confirm

selections

l Enter pre-

l Move

through
selection
lists

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l Move

through
selection
lists

LIGHT BACK START UP DOWN

l Press

and hold
to lock
buttons

l Leave settings

unchanged

l Cancel selec-

tions

l Press and hold

to return to time
view from menu

l Press and hold

training mode

l Confirm the

selection
shown on the
display

l Adjust a

selected
value

l Press and

hold to
change the
watch face

l Adjust a

to sync with
Flow app in time
view

PRE-TRAINING MODE

LIGHT BACK START UP DOWN

l Illuminate

the dis­play

l Press

l Return to time view l Start a

training
session

l Move

through
sports
list

and hold
to enter
sport pro­file set­tings

selected
value

l Move

through
sports
list

DURING TRAINING

LIGHT BACK START UP DOWN

l Illuminate the

display

l Press and

hold to enter

Quick Menu

l Pause train-

ing by press­ing once

l Press and

hold for 3
seconds to
stop training
recording

l Press and

hold to set
zone lock
on/off

l Continue

training
recording
when

l Change

training
view

l Change

training
view

paused

MENU STRUCTURE

Enter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button,
and return with the BACK button.

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In the menu you'll find:

l Today's activ-

ity

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.

In Today's activity you'll see details of your activity (active time, calories and steps) and options for reaching
your daily activity goal.

For more information, see 24/7 Activity Tracking

DIARY

In Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your activity
and 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.

SETTINGS

In Settings you can edit:

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l Sport profiles

l Physical settings

l General settings

l Watch settings

For more information , see Settings.

TIMERS

In Timers you'll find:

l Interval timer: Set time and/or distance based interval timers to precisely time work and recovery

phases in your interval training sessions.

l 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.

For more information, see Start a Training Session.

FITNESS TEST

Measure your fitness level while you lie down and relax.

For more information, see Fitness Test.

FAVORITES

In Favorites you'll find training targets that you have saved as favorites in the Flow web service.

For more information, see Favorites.

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.

PAIR A HEART RATE SENSOR WITH M400

There are two ways to pair a heart rate sensor with your M400:

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1. Wear your heart rate sensor, and press START in time view to enter pre-training mode.

2. To pair, touch your sensor with M400 is displayed, touch your heart rate sensor with M400, and

wait for it to be found.

3. M400 lists the heart rate sensors it finds.The device ID, for example, Pair Polar H7xxxxxxxx, is dis-
played. Choose the heart rate sensor you want to pair and then choose Yes.

4. Pairing completed is shown when you are done.

or

1. Go to General Settings > Pair and sync > Pair other device and press START.

2. M400 starts searching for your heart rate sensor.

3. Once the heart rate sensor is found, the device ID, for example, Pair Polar H7xxxxxxxx, is dis-
played. Choose the heart rate sensor you want to pair.

4. Press START, Pairing is displayed.

5. Pairing completed is displayed when you are done.

PAIR A MOBILE DEVICE WITH M400

Before pairing a mobile device, create a Polar account if you do not already have one, and download Flow app
from the App Store or Google Play. Make sure you have also downloaded and installed FlowSync software
onto your computer from flow.polar.com/start, and registered your M400 in the Flow web service.

Before trying to pair, make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is
not turned on.

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 (Searching for Polar M400) is dis-
played.

3. In M400 time mode, press and hold BACK.

4. Connecting to device is displayed, followed by Connecting to app.

5. Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your
M400.

6. Pairing completed is displayed when you are done.

or

1. In M400, go to Settings > General settings > Pair and sync > Pair mobile device and press
START

2. Once your device is found, the device ID Polar mobile xxxxxxxx is displayed on M400.

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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. Delete pairing? is displayed, choose Yes and press START.

4. Pairing deleted is displayed when you are done.

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SETTINGS

Sport Profile Settings 19

Settings 20

Physical Settings 20

Weight 21
Height 21
Date of Birth 21
Sex 21
Training background 21
Maximum Heart Rate 22

General Settings 22

Pair and Sync 22
Flight mode 22
Button Sounds 23
Button Lock 23
Inactivity Alert 23
Units 23
Language 23
Training View Color 23
About Your Product 23

Watch Settings 23

Alarm 24
Time 24
Date 24
Week's Starting Day 24

Watch Face 24
Quick Menu 25
Firmware Update 26

How to Update Firmware 26

SPORT PROFILE SETTINGS

Adjust the sport profile settings to best suit your training needs. In M400 you can edit certain sport profiles set­tings in Settings > Sport profiles. You can, for example, set the GPSon or off in different sports.

A wider range of customization options is available in the Flow web service. For more information, see

Sport Profiles in Flow.

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. The number of sport profiles in the Flow web service is not limited.

By default, in the Sport profiles you'll find:

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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.

l Training sounds: Choose Off, Soft, Loud or Very loud.

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. gym equipment) can detect your heart rate.

l GPS recording: Choose Off or On.

l Speed View: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). If you have

chosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile).

l Automatic pause: Choose On or Off. If you set the automatic pause On, your session is auto-

matically paused when you stop moving.

GPSrecording must be turned on to use automatic pause.

l Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the dis-

tance after which each lap is taken. If you choose Lap duration, set the duration after which each lap
is taken.

GPSrecording must be turned on to use distance-based automatic lap.

PHYSICAL SETTINGS

To view and edit your physical settings, go to Settings > Physical settings. It is important that you are pre-
cise with the physical settings, especially when setting your weight, height, date of birth and sex, as they
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:

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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. 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).

SEX

Select Male or Female.

TRAINING BACKGROUND

Training background is an assessment of your long-term physical activity level. Select the alternative that
best describes the overall amount and intensity of your physical activity during the past three months.

l Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavy

physical activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or
perspiration only occasionally.

l Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles

per week or spend 1-3 hours per week in comparable physical activity, or your work requires modest
physical activity.

l Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run

20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

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.

l Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to

improve performance for competitive purposes.

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l Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve

your performance for competitive purposes.

MAXIMUM HEART RATE

Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted max­imum heart rate value (220-age) is displayed as a default setting when you set this value for the first time.

HR
maximum physical exertion.The most accurate method for determining your individual HR
maximal exercise stress test in a laboratory. HR
individual and depends on age and hereditary factors.

is used to estimate energy expenditure. HR

max

is the highest number of heartbeats per minute during

max

is also crucial when determining training intensity. It is

max

GENERAL SETTINGS

To view and edit your general settings, go to Settings > General settings

In General settings you'll find:

l Pair and sync

l Flight mode

l Button sounds

l Button lock

l Inactivity alert

l Units

l Language

l Training view color

is to perform a

max

l About your product

PAIR AND SYNC

l Pair new device: Pair heart rate sensors or mobile devices with your M400.

l Paired devices: View all the devices you have paired with your M400. These can include heart rate

sensors and mobile devices.

l Sync Data: Sync data with Flow app. Sync data becomes visible after you have paired your M400

with a mobile device.

FLIGHT MODE

Choose On or Off

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