Polar M450 User Manual
M450 USER MANUAL
CONTENTS
Contents 2
Introduction 9
M450 9
H7 Heart Rate Sensor 9
USB Cable 10
Polar Flow Mobile App 10
Polar FlowSync Software 10
Polar Flow Web Service 10
Get Started 11
Set Up Your M450 11
Set Up in the Polar Flow Web Service 11
Set Up from the Device 12
Charge the Battery 12
Battery Operating Time 13
Low Battery Notifications 13
Buttons 14
Button Functions 14
Light 14
Back 14
Start 15
Up / Down 15
2
Menu Structure 15
Diary 16
Settings 16
Tests 16
Interval Timer 17
Favorites 17
Pairing 17
Pairing Compatible Bluetooth Smart ® Sensors with M450 17
Pair a Mobile Device with M450 17
Delete a Pairing 18
Settings 19
Sport Profile Settings 19
Settings 20
Physical Settings 21
Weight 21
Height 21
Date of Birth 21
Sex 21
Training Background 22
Maximum Heart Rate 22
General Settings 22
Pair and Sync 23
Front Light Settings 23
3
Flight Mode 23
Time 23
Date 23
Week's Starting Day 24
Button Sounds 24
Button Lock 24
Units 24
Language 24
About Your Product 24
Quick Menu 24
Firmware Update 26
How to Update Firmware 26
Install Bike Mount 28
Polar Adjustable Bike Mount 28
Compatible Sensors 29
Polar H7 Heart Rate Sensor Bluetooth® Smart 29
Pair Heart Rate Sensor withM450 29
Polar Speed Sensor Bluetooth® Smart 29
Pair a Speed Sensor with M450 30
Measuring Wheel Size 30
Polar Cadence Sensor Bluetooth® Smart 31
Pair Cadence Sensor with M450 32
Polar LOOK Kéo Power Sensor Bluetooth® Smart 32
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Pair Kéo Power with M450 33
Power Settings on M450 34
Calibrate Kéo Power 34
Training 35
Wear Heart Rate Sensor 35
Start a Training Session 35
Start a Session with Training Target 37
Start a Session with Interval Timer 37
Functions During Training 38
Take a Lap 38
Lock a Heart Rate, Speed or Power Zone 38
Change Phase During a Phased Session 39
Change Settings in Quick Menu 39
Pause/Stop a Training Session 39
After Training 40
Training Summary on Your M450 40
Polar Flow App 43
Polar Flow Web Service 43
Features 44
AssistedGPS (A-GPS) 44
A-GPS Expiry Date 44
GPS Features 45
Back to Start 45
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Barometer 45
Smart Coaching 46
Training Benefit 46
Training Load and Recovery 48
Fitness Test 48
Before the Test 49
Performing the Test 49
Test Results 49
Fitness Level Classes 50
Men 50
Women 50
Vo2max 51
Orthostatic Test 51
Before the Test 51
Performing the test 52
Test Results 52
Heart Rate Zones 52
Smart Calories 56
Speed and Power Zones 56
Settings 56
Training Target with Speed and Power Zones 57
During Training 57
After Training 57
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Sport Profiles 57
Changeable Cover 58
Polar Flow Web Service 59
Training Targets 60
Create a Training Target 60
Quick Target 60
Phased Target 60
Favorites 60
Favorites 61
Add a Training Target to Favorites: 61
Edit a Favorite 62
Remove a Favorite 62
Sport Profiles in Flow Web Service 62
Add a Sport Profile 62
Edit a Sport Profile 62
Basics 62
Heart Rate 63
Training Views 63
Polar Flow App 65
Syncing 66
Sync with Flow Web Service via FlowSync 66
Sync with Flow App 66
Caring for Your M450 68
7
M450 68
Heart Rate Sensor 68
Storing 68
Service 69
Important Information 70
Batteries 70
Changing Heart Rate Sensor Battery 70
Precautions 71
Interference During Training 71
Minimizing Risks When Training 72
Technical Specification 73
M450 73
H7 Heart Rate Sensor 74
Polar FlowSync Software and USB Cable 74
Polar Flow Mobile Application Compatibility 74
Water Resistance 75
Limited International Polar Guarantee 75
Regulatory information 76
RF Exposure Information 77
Disclaimer 77
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INTRODUCTION
Congratulations on your new M450! Designed for cycling enthusiasts, M450 with GPS and Smart Coaching
encourages you to push your boundaries and perform at your best. Get an instant overview of your training
right after a session with the Flow app. 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/M450.
M450
View your training data, such as heart rate, speed, distance and altitude.
H7 HEART RATE SENSOR
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.
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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. Download it from the App Store or Google Play.
POLAR FLOWSYNC SOFTWARE
Flowsync software allows you to sync data between your M450 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.
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GET STARTED
Set Up Your M450 11
Set Up in the Polar Flow Web Service 11
Set Up from the Device 12
Charge the Battery 12
Battery Operating Time 13
Low Battery Notifications 13
Buttons 14
Button Functions 14
Menu Structure 15
Diary 16
Settings 16
Tests 16
Interval Timer 17
Favorites 17
Pairing 17
Pairing Compatible Bluetooth Smart ® Sensors with M450 17
Pair a Mobile Device with M450 17
Delete a Pairing 18
SET UP YOUR M450
Please do the setup in the Polar Flow web service. There you can fill in all the physical details required for
accurate training data at once. You can also select language and get the latest firmware for your M450. To do
the setup in the Flow web service, you need a computer with an Internet connection.
Alternatively, if you can't get to a computer with an Internet connection right away, you can start from the
device. Please note that the device contains only part of the settings. To make sure you get to enjoy
your 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 bat-
tery is completely empty, it takes a couple of minutes for the charging animation to appear.
SET UP IN THE POLAR FLOW WEB SERVICE
1. Go to flow.polar.com/start and download the Polar FlowSync software, which you need to connect
your M450 to the Flow web service.
2. Open the installation package and follow the on-screen instructions for installing the software.
3. Once the installation is complete, FlowSync opens automatically and asks you to plug in your Polar
device.
4. Plug M450 into your computer’s USB port with the USB cable. M450 wakes up and starts charging. Let
your computer install any USB drivers if it suggests so.
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5. The Flow web service opens automatically on your internet browser. Create a Polar account or sign in
if you already have one. Fill in your physical settings precisely as they have an effect on calorie calculation and other Smart Coaching features.
6. Start synchronization by clicking Done, and the settings will be synchronized between M450 and the
service. FlowSync status will change to completed, once the synchronization is done.
The languages you can choose in the Polar Flow web service are: Dansk, Deutsch, English, Español,
Français, Italiano,
Svenska.
日 本 語
, Nederlands, Norsk, Polski, Português,
简 体 中 文
, Русский, Suomi or
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 lan-
guageis 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.
Set the following data, and confirm each selection with the Start button. If you want to return and change a setting at any point, press Back until you reach the setting you want to change.
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 : Choose 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 M450 goes to time view.
CHARGE THE BATTERY
The M450 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").
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1. Lift the rubber cover off the USB port. Plug the micro USB connector into the USB port in the M450,
and plug the other end of the cable into your PC.
2. Charging appears on the display.
3. When M450 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 M450 is wet.
Do not charge the battery in temperatures under 0 °C / 32°F or over +50 °C / 122 °F. Charging 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.
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. The operating time
is significantly reduced in temperatures well below freezing.
LOW BATTERY NOTIFICATIONS
Battery low. Charge
The battery charge is low. It is recommended to charge M450.
Charge before training
The charge is too low for recording a training session.
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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. If it doesn't wake up, it's time to charge.
BUTTONS
M450 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
LIGHT
TIMEVIEWANDMENU PRE-TRAINING MODE DURING TRAINING
l Illuminate the display
l Press and hold to lock but-
tons
l Illuminate the display
l Press and hold to enter
sport profile settings
l Illuminate the display
l Press and hold to enter
Quick Menu
BACK
TIMEVIEWANDMENU PRE-TRAINING MODE DURING TRAINING
l Exit the menu
l Return to the previous
level
l Leave settings
unchanged
l Cancel selections
l Return to time view l Pause training by press-
ing once
l Press and hold for 3
seconds to stop training
recording
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TIMEVIEWANDMENU PRE-TRAINING MODE DURING TRAINING
l Press and hold to return
to time view from menu
l Press and hold to sync
with Flow app in time
view
START
TIMEVIEWANDMENU PRE-TRAINING MODE DURING TRAINING
l Confirm selections
l Enter pre-training mode
l Confirm the selection
shown on the display
l Start a training session l Press and hold to set
zone lock on/off
l Continue training record-
ing when paused
l Press to record a lap
UP / DOWN
TIMEVIEWANDMENU PRE-TRAINING MODE DURING TRAINING
l Move through selection
l Move through sports list l Change training view
lists
l Adjust a selected value
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 Diary
l Settings
l Tests
l Interval timer
l 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.
SETTINGS
In Settings you can edit:
l Sport profiles
l Physical settings
l General settings
l Watch settings
For more information, see Settings.
TESTS
In Tests, you'll find:
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Orthostatic test
Fitness test
For more information, see Features.
INTERVAL TIMER
Set time and/or distance based interval timers to precisely time work and recovery phases in your interval
training sessions.
For more information, see Start a Training Session.
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, 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. Before
entering an event or race, make sure that you do the pairing at home to prevent interference due to data transmission.
PAIRING COMPATIBLE BLUETOOTH SMART ® SENSORS WITH M450
For instructions on pairing specific sensors, see Compatible Sensors.
PAIR A MOBILE DEVICE WITH M450
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 M450 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. In M450, 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 xxxxxxxxis displayed on M450.
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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
M450.
5. Pairing completed is displayed when you are done.
or
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 dis-
played.
3. In M450 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
M450.
6. 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 devicesand 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 21
Weight 21
Height 21
Date of Birth 21
Sex 21
Training Background 22
Maximum Heart Rate 22
General Settings 22
Pair and Sync 23
Front Light Settings 23
Flight Mode 23
Time 23
Date 23
Week's Starting Day 24
Button Sounds 24
Button Lock 24
Units 24
Language 24
About Your Product 24
Quick Menu 24
Firmware Update 26
How to Update Firmware 26
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 GPSon 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 six 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 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.
By default, in the Sport profiles you'll find:
l Cycling
l Road cycling
l Indoor cycling
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l Mountain biking
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 M450, 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
modify. 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 Bike power settings: Power view: Set how you want to view your power data (Watts (W), Watts/kg
(W/kg) or % of FTP). Power, rolling average: Set recording frequency. Choose 1, 3, 5,10, 15, 30 or
60 seconds. Set FTP value: Set your FTP (Functional Threshold Power) value. The setting range is 60
to 600 watts. Check power zone limits: Check your power zone limits.
Bike power settings are visible only if Kéo Power has been paired.
l GPS recording: Choose Off or On.
l Calibrate power sensor: Power sensor calibration is visible only when accessing sport profile set-
tings from pre-training mode and you have paired the sensor. For more information on calibration, see
Polar LOOK Kéo Power Sensor Bluetooth® Smart.
l Bike settings: Wheel size: Set the wheel size in millimeters. For more information, see Measuring
wheel size. Crank length: Set the crank length in millimeters. Used sensors: View all the sensors
you have linked to the bike.
l Calibrate altitude:Set the correct altitude. It is recommended to always manually calibrate altitude
when you know your current altitude.
Altitude calibration is only visible when accessing sport profile settings from pre-training mode or
training mode.
l Speed settings: 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). Check
speed zone limits: Check the limits for each speed zone.
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l 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.
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.
To use automatic pause or distance-based automatic lap, you must have the GPS function on or Polar
Speed Sensor Bluetooth® Smart in use.
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:
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.
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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.
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
is to perform a
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 Front light settings
l Flight mode
l Time
l Date
l Week's starting day
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l Button sounds
l Button lock
l Units
l Language
l About your product
PAIR AND SYNC
l Pair and sync mobile device: Pair mobile devices with your M450.
l Pair other device: Pair heart rate sensors and cycling sensors with your M450.
l Paired devices: View all the devices you have paired with your M450.
l Sync data: Sync data with Flow app. Sync data becomes visible after you have paired your M450 with
a mobile device.
FRONT LIGHT SETTINGS
l Front light: Choose Manual front light or Automatic front light
l Manual front light: Manage the front light manually from the quick menu.
l Automatic front light: The M450 turns the front light on and off according to light condition.
l Activation level: Choose Dark, Dusk or Light.
l Blink rate: Choose Blinking off, Slow, Fast or Very fast.
FLIGHT MODE
Choose On or Off
Flight mode cuts off all wireless communication from the device. You cannot use it in training sessions with
Bluetooth® Smart sensors nor when syncing your data to the Polar Flow mobile app because Bluetooth®
Smart is disabled.
TIME
Set the time format: 24 h or 12 h.Then set the time of day.
DATE
Set the date. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-
yyyy, yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd.
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.
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WEEK'S STARTING DAY
Choose the starting day of each week. Choose Monday, Saturday or Sunday.
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 pro-
file settings. For more information, see "Sport Profile Settings" on page19.
BUTTON LOCK
Choose Manual lock or Automatic lock.In Manual lock you can lock the buttons by manually from the
Quick menu. In Automatic Lock the button lock automatically goes on after 60 seconds.
UNITS
Choose metric (kg, cm) or imperial (lb, ft). Set the units used to measure weight, height, distance and speed.
LANGUAGE
Choose: Dansk, Deutsch, English, Español, Français, Italiano, 日 本 語 , Nederlands, Norsk, Polski, Por-
tuguês, 简 体 中 文 , Русский, Suomi or Svenska. Set the language of your M450.
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:
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 Bike settings: Used sensors: View all the sensors you have linked to the bike.
l Calibrate altitude: Set the correct altitude. It is recommended to always manually calibrate altitude
when you know your current altitude.
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