Polar M450 User Manual

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M450 USER MANUAL

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

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

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 withM450 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

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

AssistedGPS (A-GPS) 44

A-GPS Expiry Date 44

GPS Features 45

Back to Start 45

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

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

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

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.

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.

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.

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").

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.

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

TIMEVIEWANDMENU 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

TIMEVIEWANDMENU 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

TIMEVIEWANDMENU 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

TIMEVIEWANDMENU 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

TIMEVIEWANDMENU 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.

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:

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.

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.

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.

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 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 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

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.

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.

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

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.

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 page19.

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.

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.

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.

In training view, press and hold LIGHT to enter Quick menu. You'll find:

l Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.

l Set front light on or off.

l Set backlight on or off.

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 Calibrate altitude: Set the correct altitude. It is recommended to always manually calibrate altitude

when you know your current altitude.

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

phases in your interval training sessions.

l Current location info*: Current location and the number of visible satellites.

l Choose Set location guide on*, and press START. Location guide arrow view set on is dis-

played, and M450 goes to Back to Start view.

*This selection is only available if GPS is set on for the sport profile.

In pause mode, press and hold LIGHT to enter Quick menu.You'll find:

l Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.

l Set front light on or off.

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.

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: 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.

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.

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.

FIRMWARE UPDATE

The firmware of your M450 can be updated. Any time a new firmware version is available, FlowSync will notify you when connecting M450 to your computer with the USB cable. The firmware updates are downloaded via the USB cable and FlowSync software. Flow app will also notify you when new firmware is available.

Firmware updates are performed to improve the functionality of your M450. They can include improvements to existing features, completely new features or bug fixes, for example.

HOW TO UPDATE FIRMWARE

To update the firmware of your M450, you must have:

l A Flow web service account

l Installed FlowSync software

l Registered your M450 in the Flow web service

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.

To update the firmware:

1. Plug the micro USB connector into the USB port in the M450, and plug the other end of the cable into your PC.

2. FlowSync starts syncing your data.

3. After syncing, you are asked to update the firmware.

4. Choose Yes. New firmware is installed (this may take some time), and M450 restarts.

Before updating the firmware, the most important data from your M450 is synced to the Flow web service.

Therefore you will not lose important data when updating.

INSTALL BIKE MOUNT

POLAR ADJUSTABLE BIKE MOUNT

You can install the Polar Adjustable Bike Mount either on the stem of your bike, or on the left or right hand side of the handle bar.

1. Place the rubber base on the stem/handlebar.

2. Position the bike mount on the rubber base so that the POLAR logo is in line with the handlebar.

3. Secure the bike mount onto the stem/handlebar with the O-ring.

4. Align the ledges on the back of the M450 with the slots on the bike mount and turn clockwise until the M450 is in place.

For the best GPS performance, make sure the display is facing up.

COMPATIBLE SENSORS

POLAR H7 HEART RATE SENSOR BLUETOOTH® SMART

Polar heart rate sensor consists of comfortable strap and connector. It detects your heart rate accurately and sends the data to the M450 in real time.

Heart rate data gives you an insight into your physical condition and how your body responds to training. 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. It is objective and is affected by both internal and external factors - meaning you will have a dependable measure of your physical state.

PAIR HEART RATE SENSOR WITHM450

Wear your heart rate sensor as instructed in Wear Heart Rate Sensor. There are two ways to pair a heart rate sensor with your M450:

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

2. M450 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.

1. Press START in time view to enter pre-training mode.

2. To pair, touch your sensor with M450 is displayed, touch your heart rate sensor with M450, and wait for it to be found.

3. M450 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.

POLAR SPEED SENSOR BLUETOOTH® SMART

There are a range of factors that can affect your cycling speed. Obviously fitness is one of them, however, weather conditions and the varying gradients of the road play a huge part too. The most advanced way of measuring how these factors affect your performance speed is with the aerodynamic speed sensor.

l Measures your current, average and maximum speeds

l Track your average speed to see your progress and performance improve

l Light yet tough, and easy to attach

PAIR A SPEED SENSOR WITH M450

Make sure the speed sensor has been correctly installed. For more information on installing the speed sensor refer to the user manual of the speed sensor.

There are two ways to pair a speed sensor with your M450:

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

2. M450 starts searching for the speed sensor. Rotate the wheel a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

3. Once the speed sensor is found, Polar SPD xxxxxxxx is displayed.

4. Press START, Pairing is displayed.

5. Pairing completed is displayed when the pairing is ready.

6. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

7. Set wheel size is displayed. Set the size and press START.

The first cycling sensor you pair will automatically be linked to Bike 1.

1. Press START in time view to enter pre-training mode.

2. M450 starts searching for your speed sensor. Rotate the wheel a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

3. The device ID Pair Polar SPD xxxxxxxx is displayed. Choose Yes.

4. Pairing completed is displayed when the pairing is ready.

5. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

6. Set wheel size is displayed. Set the size and press START.

MEASURING WHEEL SIZE

Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike:

Method 1

Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the right column of the chart.

ETRTO Wheel size diameter (inches) Wheel size setting (mm)

25-559 26 x 1.0 1884

23-571 650 x 23C 1909

35-559 26 x 1.50 1947

37-622 700 x 35C 1958

52-559 26 x 1.95 2022

20-622 700 x 20C 2051

52-559 26 x 2.0 2054

23-622 700 x 23C 2070

25-622 700 x 25C 2080

28-622 700 x 28 2101

32-622 700 x 32C 2126

42-622 700 x 40C 2189

47-622 700 x 47C 2220

Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.

Method 2

l Measure the wheel manually for the most accurate result.

l Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark

that point. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to the ground. Draw another line on the ground at the valve to mark a full rotation. Measure the distance between the two lines.

l Subtract 4 mm to account for your weight on the bike to get your wheel circumference.

POLAR CADENCE SENSOR BLUETOOTH® SMART

The most practical way of measuring your cycling session is with our advanced wireless cadence sensor. It measures your real-time, average and maximum cycling cadence as revolutions per minute so you can compare the technique of your ride against previous rides.

l Improves your cycling technique and identifies your optimal cadence

l Interference-free cadence data lets you evaluate your individual performance

l Designed to be aerodynamic and light

PAIR CADENCE SENSOR WITH M450

Make sure the cadence sensor has been correctly installed. For more information on installing the cadence sensor refer to the user manual of the cadence sensor.

There are two ways to pair a cadence sensor with your M450:

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

2. M450 starts searching for the cadence sensor. Rotate the crank a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

3. Once the cadence sensor is found, Polar CAD xxxxxxxx is displayed.

4. Press START, Pairing is displayed.

5. Pairing completed is displayed when the pairing is ready.

6. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

The first cycling sensor you pair will automatically be linked to Bike 1.

1. Press START in time view to enter pre-training mode.

2. M450 starts searching for your cadence sensor. Rotate the crank a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.

3. The device ID Pair Polar CAD xxxxxxxx is displayed. Choose Yes.

4. Pairing completed is displayed when the pairing is ready.

5. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

POLAR LOOK KÉO POWER SENSOR BLUETOOTH® SMART

With Polar LOOK Kéo Power, you can truly develop your cycling performance and technique. Perfect for ambitious cyclists, this system uses Bluetooth® Smart technology and consumes only a little energy.

l Measures your power output (in Watts) and force (in Newton).

l Easy to set up and switch between bikes.

l M450 shows your power output in Watts, Watts/kg or % of FTP (functional threshold power).

l M450 shows your left/right balance and current, average and maximum cadence.

Kéo Power Bluetooth® Smart set includes two pedals and two power transmitters.

Kéo Power Essential Bluetooth® Smart is an economical choice for basic power measurement. It meas- ures your power output and force with the left hand pedal and provides your total power/force by multiplying the measurement by two. The set includes two pedals and one power transmitter.

PAIR KÉO POWER WITH M450

Before pairing Kéo Power make sure you have installed it correctly. For information on mounting the pedals and installing the transmitters see the Polar LOOK Kéo Power user manual that came in the product box, or the video tutorial.

If you have two power transmitters, you need to pair the transmitters one at a time. After pairing the first transmitter, you can immediately pair the second one. Check the device ID on the backside of each transmitter to make sure you find the correct transmitters from the list.

There are two ways to pair Keó Power with your M450:

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

2. Rotate the cranks to wake up the transmitters. M450 starts searching for Kéo Power.

3. Once the it is found, Polar PWR xxxxxxxx is displayed.

4. Press START, Pairing is displayed.

5. Pairing completed is displayed when you are done.

6. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START. Do you

have another pedal to pair? is displayed. If you have two transmitters, choose Yes to pair the other

one.

7. Set crank length: Set the crank length in millimeters.

The first cycling sensor you pair will automatically be linked to Bike 1.

1. Press START in time view to enter pre-training mode.

2. Rotate the cranks to wake up the transmitters.

3. The device ID Pair Polar PWR xxxxxxxx is displayed. Choose Yes.

4. Pairing completed is shown when you are done.

5. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START. Do you

have another pedal to pair? is displayed. If you have two transmitters, choose Yes to pair the other

one.

6. Set crank length: Set the crank length in millimeters.

POWER SETTINGS ON M450

Adjust the power settings to best suit your training needs. Edit the power settings in Settings > Sport pro-

files. Choose the profile you want to edit, and then choose Bike power settings.

In the Bike power settings, you'll find:

l Power view: Choose Watts (W), Watts/kg (W/kg) or % of FTP.

l Power, rolling average: Set recording frequency. Choose 1, 3, 5,10, 15, 30 or 60 seconds.

l Set FTP value: Set your FTP value. The setting range is 60 to 600 watts.

l Check power zone limits: Check your power zone limits.

CALIBRATE KÉO POWER

Calibrate Kéo Power before starting your session. The Polar LOOK Kéo Power system calibrates itself automatically each time the transmitters wake up and M450 is found. The calibration takes a couple of seconds.

The temperature of your training environment affects calibration accuracy. If you're going to train outdoors, for example, take your bike outdoors half an hour before doing the calibration. This way your bike's temperature is about the same as that of your training environment.

To calibrate Kéo power:

1. Wake up the transmitters by rotating the cranks and choose pre-training mode on your M450 to start the calibration.

2. Keep the bike upright and cranks in place until calibration is completed.

To ensure the calibration is done properly:

l Do not put any weight on the pedals during calibration.

l Do not interrupt the calibration.

When the calibration is complete a green LEDwill blink on the transmitters, and you can start your session.

TRAINING

WEAR HEART RATE SENSOR

1. Moisten the electrode areas of the strap.

2. Attach the connector to the strap.

3. Adjust the strap length to fit tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.

4. Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.

Detach the connector from the strap, and rinse the strap under running water after every training session.

Sweat and moisture may keep the heart rate sensor activated, so also remember to wipe it dry.

START A TRAINING SESSION

1. In time view, press START to enter pre-training mode.

2. In 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-training mode, press and hold

LIGHT to enter the Quick Menu. To return to the pre-training mode, press BACK.

If you have set the GPS function on in this sport profile and/or a compatible Bluetooth® Smart sensor in use, M450 will automatically start searching for the signals.

Stay in the pre-training mode until M450 has found the GPS and sensor signals and your heart rate to make sure your training data is accurate. To catch the GPS satellite signals, go outdoors and away

from tall buildings and trees. Keep your M450 still with the display facing upwards during the search. Hold the position until M450 has found the satellite signals.

Finding GPS satelllite signals is faster with the help of assisted GPS (A-GPS). The A-GPS data file is automatically updated to your M450 when you sync your M450 with the Flow web service via the FlowSync software. If the A-GPS data file has expired or you haven't synced your M450 yet, more time may be needed for finding the satellite signals. For more information, see Assisted GPS (A-GPS).

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

start training.

Heart rate: M450 has found your heart rate sensor signal, when your heart rate is shown.

GPS: The percentage value shown next to the GPSicon indicates when the GPS is ready. When it reaches

100 %, OK is displayed.

Cycling sensors: OK is shown next to the bike icon when M450 has found the sensor signals. If you have linked sensors to more than one bike, you'll see a number next to the bike icon indicating the bike in use. M450 chooses the bike to which the nearest sensor is linked.

Example:

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

If you wanted to use Bike 2 instead, do either of the following:

l Return to the time mode. Then, increase the distance between M450 and Bike 1 so that Bike 2 is the

one nearest to M450. Enter the pre-training mode again.

l Touch the sensor in Bike 2 with M450.

START A SESSION WITH TRAINING TARGET

You can create detailed training targets in the Flow web service and sync them to your M450 via Flowsync software or Flow app. During training you can easily follow the guidance on your device.

To start a training session with a training target, do as follows:

1. Begin by going to Diary or Favorites.

2. In Diary, choose the day the target is scheduled and press START, and then choose the target from the list and press START. Any notes you have added to the target are displayed.

In Favorites, choose the target from the list and press START. Any notes you have added to the target are displayed.

3. Press START to enter the pre-training mode, and choose the sport profile you want to use.

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

For more information on training targets, see Training Targets.

START A SESSION WITH INTERVAL TIMER

You can set one repeating or two alternating time and/or distance based timers for guiding your work and recovery phases in interval training.

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

You can also start the Interval timer during the session, for example after warm-up. Press and hold

LIGHT to enter Quick menu, and then choose Interval timer.

FUNCTIONS DURING TRAINING

TAKE A LAP

Press START to record a lap. Laps can also be taken automatically. In sport profile settings, set Automatic

lap to Lap distance or Lap duration. If you choose Lap distance, set the distance after which each lap is

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

LOCK A HEART RATE, SPEED OR POWER ZONE

Press and hold START to lock the heart rate, speed or power zone you are currently in. To lock/unlock the zone, press and hold START. If your heart rate, speed or power goes beyond the locked zone, you will be notified with audio feedback.

The heart rate, speed and power zones can be activated in the Flow web service. You can individually customize the zones for each sport profile they’re available in. To edit the zones, sign in to the Flow web service, and click your name in the upper right corner. Choose Sport Profiles, and the sport profile you want to edit. The zones can be set under Heart rate, Speed/Pace and Power Settings. After editing the zones, sync them to your training device via FlowSync.

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 you have chosen automatic phase change, the phase will change automatically when you have finished a phase. You will be notified with audio feedback.

You can create phased training targets in the Flow web service. For more information, see Training Tar-

gets.

CHANGE SETTINGS IN QUICK MENU

Press and hold LIGHT. Quick menu is displayed. You can change certain settings without pausing your training session. For more information, see Quick Menu.

PAUSE/STOP A TRAINING SESSION

1. To pause a training session, press the BACK button. Recording paused is displayed and the M450

goes to pause mode. To continue your training session, press START.

2. To stop a training session, press and hold the BACK button for three seconds during training recording

or in pause mode until Recording ended is displayed.

Pause time is not included in the total training time.

AFTER TRAINING

Get instant analysis and in-depth insights into your training with M450, Flow app and Flow web service.

TRAINING SUMMARY ON YOUR M450

After each training session, you'll get an instant training summary of your session. To view your training summary later, go to Diary and choose the day, and then choose the summary of the session you want to view.

M450 rewards you every time you reach your Personal best result in aver- age speed/pace, distance or calories. The Personal bestresults are sep- arate for each sport profile.

Time when you started the session, duration of the session and distance covered during the session.

Distance is visible if the GPS function was on or Polar Speed Sensor

Bluetooth® Smart in use.

Textual feedback on your performance. The feedback is based on training time distribution on heart rate zones, calorie expenditure and duration of the session.

Press START for more details.

Training benefit is shown if you used a heart rate sensor and trained for

at least a total of 10 minutes in the heart rate zones.

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.

Time you spent in each speed zone.

Visible if the GPS function was on or Polar Speed Sensor Bluetooth®

Smart in use.

Average and maximum speed/pace of the session.

Visible if the GPS functionwas on or Polar Speed Sensor Bluetooth®

Smart in use.

Average and maximum cadence of the session.

Visible if Polar LOOK Kéo Power sensor or Polar Cadence Sensor

Bluetooth® Smart in use.

Average and maximum power of the session.

Visible if Polar LOOK Kéo Power sensor in use.

Time you spent on each power zone.

Visible if Polar LOOK Kéo Power sensor in use.

Maximum altitude, ascended meters/feet and descended meters/feet.

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 M450 with Flow app to analyze your data at a glance after each session. The Flow app allows you to see a quick overview of your training data.

For information, see Polar Flow App.

POLAR FLOW WEB SERVICE

The Polar Flow web service allows you to analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others.

For more information, see Polar Flow Web Service.

FEATURES

AssistedGPS (A-GPS) 44

GPS Features 45

Back to Start 45 Barometer 45 Smart Coaching 46

Training Benefit 46

Training Load and Recovery 48

Fitness Test 48

Orthostatic Test 51

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 Sport Profiles 57

ASSISTEDGPS (A-GPS)

The M450 has built-in GPS that provides accurate speed and distance measurement for a range of outdoor sports, and allows you to see your route on map in the Flow app and web service after your session.

M450 uses AssistNow® Offline service to acquire a fast satellite fix. The AssistNow Offline service provides A-GPS data that tells your M450 the predicted positions of the GPS satellites. This way the M450 knows where to search for the satellites and thus is able to acquire signals from them within seconds, even under difficult signal conditions.

The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your M450 when you sync your M450 with the Flow web service via the FlowSync software.

A-GPS EXPIRY DATE

The A-GPS data file is valid for up to 14 days. Finding GPS satelllite signals is relatively fast during the first three days. Time needed for the satellite fix progressively increases during the 10th-14th days. Regular updates help to ensure a fast satellite fix.

You can check the expiry date for the current A-GPS data file from your M450. In M450, go to Settings> Gen-

eral settings > About your product> A-GPS exp. date. If the data file has expired, sync your M450 with

the Flow web service via the FlowSync software to update A-GPS data.

Once the A-GPS data file has expired, more time may be needed for finding the satellite signals.

GPS FEATURES

M450 includes the following GPS features:

l Distance: Accurate distance during and after your session.

l Speed/Pace: Accurate speed/pace information during and after your session.

l Back to start: Directs you to your starting point in the shortest distance possible, as well as shows the

distance to your starting point. Now you can check out more adventurous routes and explore them safely, knowing that you're only a touch of a button away from seeing the direction to where you started.

BACK TO START

The back to start feature guides you back to the starting point of your session.

To use the back to start feature:

1. Press and hold LIGHT. Quick menu is displayed.

2. Choose Set location guide on, Location guide arrow view set on is displayed, and M450 goes to

Back to Start view.

To return to your starting point:

l Keep moving in order for M450 to determine which direction you are going. An arrow will point in the dir-

ection of your starting point.

l To get back to the starting point, always turn in the direction of the arrow.

l The M450 also shows the bearing and the direct distance (beeline) between you and the starting point.

When in unfamiliar surroundings, always keep a map at hand in case the M450 loses the satellite signal or

the battery runs out.

BAROMETER

The barometer features include:

l Altitude, ascent and descent

l Temperature during training (can be viewed on the display)

l Inclinometer (Requires Speed Sensor Bluetooth® Smart)

l Real time VAM (mean ascent velocity)

l Altitude-compensated calories

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

To make sure that the altitude reading remains accurate, it needs to be calibrated whenever a reliable reference, such as a peak or a topographic map, is available or when at sea level. Pressure variations due to weather conditions, or indoor air-conditioning, may affect altitude readings.

The temperature shown is the temperature of your M450.

Altitude is automatically calibrated with GPS, and it will be shown in gray until it's calibrated. To get the most accurate altitude readings, it's recommended to always calibrate altitude manually when you know your current altitude. Manual calibration can be done in the pre-training view or in the training view quick menu. For more information, see Quick Menu.

SMART COACHING

Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, personalized to your needs and designed for maximum enjoyment and motivation when training.

M450 includes the following Smart Coaching features:

l Training Benefit

l Training Load and Recovery (this feature is available in the Polar Flow web service)

l Fitness Test

l Orthostatic Test

l Heart rate zones

l 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 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. The descriptions of different training benefit options are listed in the table below

Feedback Benefit

Maximum training+ That was a hard session! You improved your sprint speed and the

nervous system of your muscles, which make you more efficient. This session also increased your resistance to fatigue.

Feedback Benefit

Maximum training That was a hard session! You improved your sprint speed and the

nervous system of your muscles, which make you more efficient.

Maximum & Tempo training What a session! You improved your speed and efficiency. This

session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer.

Tempo & Maximum training What a session! You significantly improved your aerobic fitness

and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency.

Tempo training+ Great pace in a long session! You improved your aerobic fitness,

speed, and ability to sustain high intensity effort for longer. This session also increased your resistance to fatigue.

Tempo training Great pace! You improved your aerobic fitness, speed, and ability

to sustain high intensity effort for longer.

Tempo & Steady state training Good pace! You improved your ability to sustain high intensity

effort for longer. This session also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo training Good pace! You improved your aerobic fitness and the endurance

of your muscles. This session also developed your ability to sustain high intensity effort for longer.

Steady state training + Excellent! This long session improved the endurance of your

muscles and your aerobic fitness. It also increased your resistance to fatigue.

Steady state training Excellent! You improved the endurance of your muscles and your

aerobic fitness.

Steady state & Basic training, long Excellent! This long session improved the endurance of your

muscles and your aerobic fitness. It also developed your basic endurance and your body's ability to burn fat during exercise.

Steady state & Basic training Excellent! You improved the endurance of your muscles and your

aerobic fitness. This session also developed your basic endurance 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.

Basic training, long Great! This long, low intensity session improved your basic endur-

ance and your body's ability to burn fat during exercise.

Feedback Benefit

Basic training Well done! This low intensity session improved your basic endur-

ance and your body's ability to burn fat during exercise.

Recovery training Very nice session for your recovery. Light exercise like this allows

your body to adapt to your training.

TRAINING LOAD AND RECOVERY

The training load feature in the Diary in Polar Flow web service will conveniently tell you how hard your training session was, and how much time is needed for complete recovery. This feature tells you if you have recovered enough for your next session, helping you find the balance between rest and training. In Polar Flow web service you can control your total workload, optimize your training, and monitor your performance development.

Training load takes into consideration different factors which affect your training load and recovery time, such as heart rate during training, duration of training, and your individual factors, e.g. sex, age, height, and weight. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid over or under training, and adjust training intensity and duration according to your daily and weekly targets.

Training Load feature helps you to control total workload, optimize your training, and monitor your performance development. The feature makes different kinds of training sessions comparable with each other, and helps you to find the perfect balance between rest and training.

FITNESS TEST

The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO used to evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.

Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.

Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baseline value, and then repeat the test approximately once a month.

To make sure the test results are reliable, the following basic requirements apply:

), which is commonly

2max

l You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir-

onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.

l Always take the test in the same environment and at the same hour.

l Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

l Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the pre-

vious day.

l 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.

Before starting the test, make sure your physical settings including training background are accurate in Set-

tings > Physical settings

PERFORMING THE TEST

To perform the fitness test, go toTests > Fitness Test > Relax and start the test.

l Searching for heart rate is displayed. When heart rate is found, a heart rate graph, your current heart

rate and Lie down & relax is shown on the display. Stay relaxed and limit body movements and communication with other people.

l You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.

If M450 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.

TEST RESULTS

When the test is over, you hear two beeps along with a description of your fitness test result and your estimated VO

is displayed.

2max

Update to VO2max to physical settings? is displayed.

l Select Yes to save the value to your Physical settings.

l Select No only if you know your recently measured VO

ness level class from the result.

value, and if it differs more than one fit-

2max

Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test result is shown.

For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view details from it.

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 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 > 49

30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46

35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44

40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41

45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38

50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36

55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33

60-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30

The classification is based on a literature review of 62 studies where VO healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aer-

was measured directly in

2max

obic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,

1990.

2MAX

A clear link exists between maximal oxygen consumption (VO2 because oxygen delivery to tissues is dependent on lung and heart function. VO2 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. VO2 be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests, Polar Fitness Test). VO2 in endurance events such as distance running, cycling, cross-country skiing, and swimming.

VO2 the person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by

max

is a good index of cardiorespiratory fitness and a good predictor of performance capability

max

) of the body and cardiorespiratory fitness

max

(maximal oxygen

max

can

ORTHOSTATIC TEST

Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is based on the training-induced changes in the function of your autonomic nervous system. Orthostatic test results are affected by several external factors, such as mental stress, sleep, latent illness, environmental changes (temperature, altitude), and others. Long term follow-up helps you to optimize your training and prevent overtraining.

Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart rate and heart rate variability reflect the changes in autonomic regulation of the cardiovascular system. During the test HRrest, HRstand and HRpeak are measured. Heart rate and heart rate variability measured during orthostatic test are good indicators of disturbances in the autonomic nervous system, for example fatigue or overtraining. However, heart rate responses to fatigue and overtraining are always individual, and require longer term follow-up.

BEFORE THE TEST

When you perform the test for the first time, six baseline tests should be conducted over a period of two weeks to determine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include tests taken both after training days and after recovery days.

After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in the morning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third test can be performed after a normal training day. The test may not provide reliable information during detraining or in a very irregular training period. If you take a break from exercise for 14 days or longer, you should consider resetting your long-term averages and perform the baseline tests again

The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recommended that you take the test in the morning before breakfast. The following basic requirements apply:

l Wear the heart rate sensor.

l You should be relaxed and calm.

l You can be seated in a relaxed position or lying in bed. The position should always be the same when

you do the test.

l The test can take place anywhere – at home, in the office, at a health club – as long as the test envir-

onment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to you.

l Avoid eating, drinking and smoking 2-3 hours prior to the test.

l It is recommended to perform the test regularly and at the same time of day to get comparable test res-

ults, preferably in the morning after waking up.

PERFORMING THE TEST

Choose Tests > Orthostatic test > Relax and start the test. Searching for heart rate is displayed. When heart rate is found Lie down & relax is shown on the display.

l Your heart rate graph is shown on the display. Do not move during this first part of the test, which lasts

3 minutes.

l After 3 minutes, the M450 will beep and Stand up is displayed. Stand up and remain standing still for 3

minutes.

l After 3 minutes, the M450 will beep again and the test is finished.

l You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.

TEST RESULTS

As a result you see your HRrest, HRstand and HRpeak values compared with the average of your previous results.

Your latest test result is shown in Tests > Orthostatic test > Latest result. Only your most recently per- formed test result is shown.

In the Flow web service you can follow your test results in the long-term. For a visual analysis of your Orthostatic test results, go to the Flow web service and select the test from your Diary to view details from it.

HEART RATE ZONES

Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily

select and monitor training intensities.

Target zone Intensity % of HR

HR heart rate (220-age).

= Maximum

max

Example: Heart

max

rate zones (in beats per minute) for a 30-years-old

Example durations Training effect

person, whose maximum heart rate is 190 bpm (220–30).

MAXIMUM 90–100% 171–190 bpm 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. Short intervals only, usually in final preparation for short events.

HARD 80–90% 152–172 bpm 2–10 minutes Benefits:

Increased ability to sustain high speed endurance.

Feels like: Causes muscular fatigue and heavy breathing.

Recommended for: Experienced athletes for year-round training, and for

Target zone Intensity % of HR

HR heart rate (220-age).

= Maximum

max

Example: Heart

max

rate zones (in beats per minute) for a 30-years-old

Example durations Training effect

person, whose maximum heart rate is 190 bpm (220–30).

various durations. 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.

Recommended for: Athletes training for events, or looking for performance gains.

LIGHT 60–70% 114-133 bpm 40–80 minutes Benefits:

Improves general base fitness, improves recovery and boosts metabolism.

Feels like:

Target zone Intensity % of HR

HR heart rate (220-age).

= Maximum

max

Example: Heart

max

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

Comfortable and easy, low 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.

Feels like: Very easy, little strain.

Recommended for: For recovery and cooldown, throughout training season.

Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during training. Accelerate the recovery process with very light intensity training.

Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

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. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.

SMART CALORIES

The most accurate calorie counter on the market calculates the number of calories burned. The energy expenditure calculation is based on:

l Body weight, height, age, gender

l Individual maximum heart rate (HR

l Heart rate during training

l Individual maximal oxygen uptake (VO2

l Altitude

max

)

max

)

SPEED AND POWER ZONES

With the speed and power zones you can easily monitor speed or power during your session, and adjust your speed or power to achieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, and help you mix different training intensities for optimal results.

SETTINGS

The speed and power zone settings can be adjusted in the Flow web service. They can be turned on or off in the sport profiles they are available in. There are five different zones, and the zone limits can be manually

adjusted or you can use the default ones. They are sport specific, allowing you to adjust the zones to best suit each sport. The zones are available in running sports (including team sports that involve running), cycling sports as well as rowing and canoeing.

Default

If you choose Default, you cannot change the limits. The default zones are optimized for a person with a relatively high fitness level.

Free

If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such as the anaerobic and aerobic thresholds, or the upper and lower lactate thresholds, you can train with the zones based on your individual threshold speed or pace. We recommend that you set your anaerobic threshold speed and pace as the minimum for zone 5. If you also use the aerobic threshold, set that as the minimum of zone 3.

TRAINING TARGET WITH SPEED AND POWER ZONES

You can create training targets based on speed and power zones. After synchronizing the targets via FlowSync, you’ll receive guidance from your training device during training.

DURING TRAINING

During your training you can view which zone you are currently training in and the time spent in each zone.

AFTER TRAINING

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

SPORT PROFILES

Lets you list all your favorite sports and define specific settings for each one of them. For example, you can create tailored views for each sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance – whatever suits you and your training needs and requirements best.

For more information, see Sport Profiles Settings and Sport Profiles in Flow Web Service.

CHANGEABLE COVER

Change the M450 back cover to match the colors of your bike perfectly! You can buy additional back covers in different colors separately.

To change the cover

At the top right corner of M450, put your thumbnail in the groove between the case and the back cover to open the cover slightly.

Using your other thumbnail, open the cover a bit more from the top of M450. Then, lift the cover off.

Place the bottom edge of the color back cover against the bottom edge of M450 (1). Then press the top of the cover until it snaps into place (2).

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 M450 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.

With the Flow web service you can:

l Analyze all of your training details with visual graphs and a route view

l Compare specific data with others like laps or speed vs. heart rate

l See how your training load affects your cumulative recovery status

l See long-term progress by following the trends and details which matter to you the most

l Follow your progress with sports specific weekly or monthly reports

l Share highlights with your followers

l Relive your and other users' sessions afterward

To start using the Flow web service, go to flow.polar.com/start, and create your Polar account if you do not already have one. Download and install FlowSync software from the same place to allow you to sync data between M450 and Flow web service.

Feed

In Feed you can see what you've been up to lately, plus you can see your friends' activities and comments.

Explore

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

Diary

In Diary you can see your scheduled training sessions, as well as review past results. Information shown includes: training plans in day, week or month view, individual sessions, tests and weekly summaries.

Progress

In Progress you can follow your development with reports. Reports are a handy way to follow your progress in training over longer periods. In week, month and year reports you can choose the sport for the report. In custom period, you can choose both the period and the sport. Choose the time period and sport for report from the drop down lists, and press the wheel icon to choose what data you want to view in the report graph.

For support and more information about using the Flow web service, go to, www.polar.com/en/support/flow

TRAINING TARGETS

Create detailed training targets in the Flow web service and sync them to your M450 via Flowsync software or Flow app. During training you can easily follow the guidance on your device.

l Quick Target: Fill in one value. Choose a duration, distance or calorie target.

l Phased Target: You can split your training into phases and create a different target duration or dis-

tance and intensity for each of them. This one is for e.g. creating an interval training session, and adding proper warmup and cool down phases to it.

l Favorites: Create a target, and add it to Favorites to easily access it every time want to perform it

again.

Remember to sync your training targets to your M450 from the Flow web service via FlowSync or Flow

App. If you do not sync them, they are only visible in your Flow web service Diary or Favorites list.

CREATE A TRAINING TARGET

1. Go to Diary, and click Add > Training target.

2. In the Add training target view, choose Quick, Phased or Favorite (Race Pacetarget is not avail-

able for Polar M450).

QUICK TARGET

1. Choose Quick.

2. Choose Sport, enter Target name (required), Date (optional) and Time(optional) and any Notes

(optional) you want to add.

3. Fill in one of the following values: duration, distance or calories . You can only fill in one of the values.

Click Save to add the target to your Diary, or the favorites icon to add it to your Favorites.

PHASED TARGET

1. Choose Phased.

2. Choose Sport, enter Target name (required), Date (optional) and Time(optional) and any Notes

(optional) you want to add.

3. Add phases to your target. Choose distance or duration for each phase, manual or automatic next phase start and the intensity.

Click Save to add the target to your Diary, or the favorites icon to add it to your Favorites.

FAVORITES

If you have created a target, and added it to your favorites you can use it as a scheduled target.

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.

After syncing your training targets to your M450, you can find:

l Scheduled training targets in Diary (current week and the next 4 weeks)

l Training targets listed as favorites in Favorites

When starting your session, access your target from Diary or Favorites.

For information on starting a training target session, see "Start a Training Session" on page35

FAVORITES

In Favorites, you can store and manage your favorite training targets. Your M450 can have a maximum of 20 favorites at a time. The number of favorites in the Flow web service is not limited. If you have over 20 favorites in the Flow web service, the first 20 in the list are transferred to your M450 when syncing.

You can change the order of your favorites by dragging and dropping them. Choose the favorite you want to move and drag it into the place you want to put it in the list.

ADD A TRAINING TARGET TO FAVORITES:

1. Create a training target.

Click the favorites icon in the lower right corner of the page.

3. The target is added to your favorites

1. Choose an existing target from your Diary.

Click the favorites icon in the lower right corner of the page.

3. The target is added to your favorites.

EDIT A FAVORITE

Click the favorites icon in the upper right corner next to your name. All your favorite routes and training targets are shown.

2. Choose the favorite you want to edit. 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.

SPORT PROFILES IN FLOW WEB SERVICE

There are six sport profiles on your M450 by default. In the Flow web service you can add new sport profiles to your sports list, as well as edit them and existing profiles. Your M450 can contain a maximum of 20 sport profiles. The number of sport profiles in the Flow web service is not limited. If you have over 20 sport profiles in the Flow web service, the first 20 in the list are transferred to your M450 when syncing.

You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move and drag it into the place you want to put it in the list.

ADD A SPORT PROFILE

In the Flow web service:

1. Click your name/profile photo in the upper right corner.

2. Choose Sport Profiles.

3. Click Add sport profile, and choose the sport from the list.

4. The sport is added to your sport list.

EDIT A SPORT PROFILE

In the Flow web service:

1. Click your name/profile photo in the upper right corner.

2. Choose Sport profiles.

3. Click Edit under the sport you want to edit.

In each sport profile, you can edit the following information:

BASICS

l Automatic lap (Can be set to duration or distance-based)

l Training sounds

l Speed view

HEART RATE

l 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 tech-

nology (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 intens-

ities. If you choose Default, you cannot change heart rate limits. If you choose Free, all limits can be changed. Default heart rate zone limits are calculated from your maximum heart rate.

TRAINING VIEWS

Choose what information you see on your training views during your sessions. You can have a total of eight different training views for each sport profile. Each training view can have a maximum of four different data fields.

Click the pencil icon on an existing view to edit it, or add a new view. You can select one to four items for your view from seven categories:

TIME ENVIRONMENT BODYMEASUREMENT DISTANCE

l Time of day

l Duration

l Lap time

l Automatic lap

time

l Last lap time

l Altitude

l Ascent

l Lap ascent

l Automatic lap

ascent

l Descent

l Lap descent

l Automatic lap

descent

l Lap VAM

l Inclinometer

l Temperature

l Heart rate

l Average heart

rate

l Lap HR average

l Automatic lap

average heart rate

l Last lap average

heart rate

l Maximum heart

rate

l Lap maximum

heart rate

l Automatic lap

maximum heart rate

l Last lap max-

imum heart rate

l Distance

l Lap distance

l Automatic lap

distance

l Calories

l HR zone pointer

l Time in HR

TIME ENVIRONMENT BODYMEASUREMENT DISTANCE

zones

l HR limits

SPEED CADENCE POWER

l Speed/pace

l Average speed/pace

l Lap average speed/pace

l Automatic lap average

speed/pace

l Last lap average

speed/pace

l Maximum speed/pace

l Lap maximum

speed/pace

l Automatic lap max

speed/pace

l Last lap maximum

speed/pace

l Speed/pace zone pointer

l Distance in speed/pace

zones

l Time in speed/pace

zones

l Speed/pace limits

l Cadence

l Average cadence

l Lap average cadence

l Automatic lap average

cadence

l Last lap average cadence

l Maximum cadence

l Lap maximum cadence

l Power

l Rolling average power

l Average power

l Lap average power

l Automatic lap average

power

l Last lap average power

l Maximum power

l Lap maximum power

l Automatic lap maximum

power

l Last lap maximum power

l Power zone pointer

l Force max of revolution

l Left/right balance

l Average left/right balance

l Lap average left/right bal-

ance

l Automatic lap average

left/right balance

l Last lap average left/right

balance

Depending on your power view selection in Sport profile settings, the power output is shown in W (Watts),

W/kg (Watts/kg) or FTP % (% of functional threshold power).

When you are done with the sport profile settings, click save. To sync the settings to your M450, press synchronize in FlowSync.

POLAR FLOW APP

Polar Flow app allows you to see an instant visual interpretation of your training data 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 M450 with the Flow web service.

When using the app with your M450, you can:

l Get a quick overview of your training and analyze every detail of your performance right away

l Route view on a map

l Training Benefit

l Training Load and recovery time

l Start time and duration of your session

l Average and maximum speed/pace and distance

l Average and maximum heart rate, cumulative heart rate zones

l Calories and fat burn % of calories

l Maximum altitude, ascent and descent

l Lap details

l See your progress with weekly summaries in the calendar

Before you can start using the Flow app, you need have your M450 registered in the Flow web service. The registration takes place when you set up your M450 at flow.polar.com/start. For more information, see

Set Up Your M450.

To start using the Flow app, download it from the App Store or Google Play onto your mobile device. For support and more information on using the Polar Flow app, go to www.polar.com/en/support/Flow_app. Before taking a new mobile device (smartphone, tablet) into use, you need to pair it with your M450. For more information, see Pairing.

To see your training data in the Flow app, you must sync your M450 with it after your session. For information on syncing M450 with the Flow app, see Syncing.

SYNCING

You can transfer data from your M450 via the USB cable with the FlowSync software or wirelessly via Bluetooth Smart® with the Polar Flow app. To be able sync data between your M450 and the Flow web service and app, you need to have a Polar account and the FlowSync software. Go to flow.polar.com/start, and create your Polar account in the Polar Flow web service and download and install the FlowSync software onto your PC. Download the Flow app onto your mobile from the App Store or Google Play.

Remember to sync and keep your data up-to-date between your M450, the web service and the mobile app wherever you are.

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 M450, 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.

Every time you plug in your M450 to your computer, the Polar FlowSync software will transfer your data to the Polar Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X). Every time a firmware update is available, FlowSync will notify you, and request you to install it.

If you change settings in the Flow web service while your M450 is plugged into your computer, press the

synchronize button on FlowSync to transfer to the settings to your M450.

For support and more information about using the Flow web service, go to www.polar.com/en/support/flow.

For support and more information about using FlowSync software, go to www.-

polar.com/en/support/FlowSync.

SYNC WITH FLOW APP

Before syncing make sure:

l You have a Polar account and Flow app

l You have registered your M450 in the Flow web service and synced data via FlowSync software at

least once.

l Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.

l You have paired your M450 with your mobile. For more information , "Pairing" on page17

There are two ways to sync your data:

1. Sign into Flow app and press and hold the BACK button on your M450.

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

3. Syncing completed is displayed when you are done.

1. Sign into Flow app and go to Settings > General settings > Pair and sync > Sync data and press the START button on your M450.

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

3. Syncing completed is displayed when you are done.

When you sync your M450 with the Flow app, your training data is also synced automatically via an inter-

net connection to the Flow web service.

For support and more information about using Polar Flow app, go to www.polar.com/en/support/Flow_app.

CARING FOR YOUR M450

Like any electronic device, the Polar M450 should be kept clean and treated with care. The instructions below will help you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues in charging or syncing.

M450

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. Do not immerse the training device in water. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.

After each time of using the USB port of the training device, check visually that there is no hair, dust or other dirt on the sealing surface area of the lid/back case. Gently wipe to remove any dirt. Do not use any sharp tools or equipment for cleaning, which could cause scratches to the plastic parts.

Not suitable for bathing or swimming. Protected against wash splashes and raindrops. Do not immerse the training device in water. Using the training device in excessive rainfall may cause interference on GPS reception.

Do not leave the device in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F) or under direct sunlight.

HEART RATE SENSOR

Connector: Detach the connector from the strap after every use and dry the connector with a soft towel.

Clean the connector with a mild soap and water solution when needed. Never use alcohol or any abrasive material (e.g. steel wool or cleaning chemicals).

Strap: Rinse the strap under running water after every use and hang to dry. Clean the strap gently with a mild soap and water solution when needed. Do not use moisturizing soaps, because they can leave residue on the strap. Do not soak, iron, dry clean or bleach the strap. Do not stretch the strap or bend the electrode areas sharply.

Check the washing instructions on the label of the strap.

STORING

M450: Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breath-

able 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. If you are going to store the training device for several months, it is recommended to recharge it after a few months. This will prolong the battery lifetime.

Heart rate sensor: Dry and store the heart rate sensor strap and the connector separately to maximize the battery lifetime. Keep the heart rate sensor in a cool and dry place. To prevent snap oxidation, do not store the heart rate sensor wet in non-breathing material, such as a sports bag. Do not expose the heart rate sensor to direct sunlight for extended periods.

SERVICE

During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For further information, see Limited International Polar Guarantee.

For contact information and all Polar Service Center addresses, visit www.polar.com/support and country-spe- cific websites.

Register your Polar product at http://register.polar.fi/ to ensure we can keep improving our products and services to better meet your needs.

The username for your Polar Account is always your email address. The same username and password are valid for Polar product registration, Polar Flow web service and app, Polar discussion forum and newsletter registration.

IMPORTANT INFORMATION

BATTERIES

The Polar M450 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity. The number of charge cycles also varies according to use and operating conditions.

At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and, where possible, utilizing separate collection of electronic devices. Do not dispose of this product as unsorted municipal waste.

The Polar H7 heart rate sensor has a user changeable battery. To change the battery yourself, please follow the instructions carefully as instructed in Changing Heart Rate Sensor Battery.

Keep the batteries away from children. If swallowed, contact a doctor immediately. Batteries should be disposed of properly according to local regulations.

CHANGING HEART RATE SENSOR BATTERY

To change the battery of the heart rate sensor yourself, carefully follow the instructions below:

When changing the battery, make sure the sealing ring is not damaged, in which case you should replace it with a new one. You can purchase the sealing ring/battery kits at well-equipped Polar retailers and authorized Polar Services. In the USA and Canada, the additional sealing rings are available at authorized Polar Service Centers. In the USA the sealing ring/battery kits are also available at www.polar.com/us-en.

When handling a new, fully charged battery, avoid clasp-like contact, i.e. simultaneously from both sides, with metal or electrically conducting tools, like tweezers. This may short circuit the battery, causing it to discharge more rapidly. Typically, short circuiting does not damage the battery, but it may decrease the capacity and the lifetime of the battery.

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 M450 training device shows your performance indicators. The training device is designed to indicate the level of physiological strain and recovery during and after an exercise session.It measures heart rate, speed and distance. It also measures cycling cadence when used with a cadence sensor and power output when used with Kéo Power Bluetooth® Smart. No other use is intended or implied.

The training device should not be used for obtaining environmental measurements that require professional or industrial precision.

INTERFERENCE DURING TRAINING

Electromagnetic Interference and Training Equipment

Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with the training device. To avoid erratic reading or misbehavior, move away from possible sources of disturbance.

Training equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals. To solve these problems, try the following:

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

2. Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol. Interference is often worst directly in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance.

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.

If the training device still does not work with the training equipment, it may be electrically too noisy for wireless heart rate measurement. For further information, www.polar.com/support.

MINIMIZING RISKS WHEN TRAINING

Training may include some risk. Before beginning a regular training program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program.

l Have you been physically inactive for the past 5 years?

l Do you have high blood pressure or high blood cholesterol?

l Are you taking any blood pressure or heart medication?

l Do you have a history of breathing problems?

l Do you have symptoms of any disease?

l Are you recovering from a serious illness or medical treatment?

l Do you use a pacemaker or other implanted electronic device?

l Do you smoke?

l Are you pregnant?

Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.

It is important to be sensitive to your body’s responses during training. If you feel unexpected pain or

excessive fatigue when training, it is recommended that you stop the training or continue at a lighter intensity.

Note! If you are using a pacemaker or other implanted electronic device, you can use Polar products. In theory

interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest anyone ever having experienced interference. We cannot however issue an official guarantee on our products’ suitability with all pacemakers or other implanted devices due to the variety of devices available. If you have any doubts, or if you experience any unusual sensations while using Polar products, please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case.

If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product, check the listed materials in Technical Specifications. To avoid any skin reaction to

the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless operation.

The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor’s surface, possibly staining light-colored clothes. 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

M450

Battery type: Rechargeable 400mAh, 4,35V battery

Operating time: Up to 16 hours with GPS and heart rate

sensor

Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F

Using or storing your M450 in an environment where temperature is not within this temperature range may permanently damage the battery capacity - especially if the temperature is higher.

Training device materials: PC+GF, ABS, PC, PMMA, TPU

Watch accuracy: Better than ± 0.5 seconds / day at 25 °C

/ 77 °F temperature

GPS accuracy: Distance ±2%, speed ±2 km/h

Altitude resolution: 1 m

Ascent/Descent resolution: 5 m

Maximum altitude: 9000 m / 29525 ft

Sample rate: 1 s

Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger. Defin-

ition applies to stable conditions.

Heart rate measuring range: 15-240 bpm

Current speed display range: 0-399 km/h 247.9 mph

Water resistance: IPX7 (rainproof, not suitable for swim-

ming)

Memory capacity: 70 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

Operating temperature: -10 °C to +50 °C/14 °F to 122 °F

Connector material: Polyamide

Strap material: 38% Polyamide, 29% Polyurethane,

20% Elastane, 13% Polyester

Water resistance: 30 m

Uses Bluetooth® Smart wireless technology.

POLAR FLOWSYNC SOFTWARE AND USB CABLE

To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port for USB cable.

FlowSync is compatible with the following operating systems:

Computer operating system 64-bit

Windows 7 X

Windows 8 X

Mac OS X 10.6 X

Mac OS X 10.7 X

Mac OS X 10.8 X

Mac OS X 10.9 X

Mac OS X 10.10 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 M450 training device applies the following patented technologies, among others:

l OwnIndex® technology for Fitness test.

WATER RESISTANCE

Water resistance of Polar products is tested according to International IEC 60529 IPX7 (1m, 30min, 20ºC). Products are divided into four different categories according to water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below. Please note that these definitions do not necessarily apply to products of other manufacturers.

Marking on case back Water resistant characteristics

Water resistant IPX7 Not suitable for bathing or swimming.

Protected against wash splashes and raindrops. Do not wash with a pressure washer.

Water resistant Not suitable for swimming. Protected

against wash splashes, sweat, raindrops etc. Do not wash with a pressure washer.

Water resistant 30 m/50 m Suitable for bathing and swimming

Water resistant 100 m Suitable for swimming and snorkeling

(without air tanks)

LIMITED INTERNATIONAL POLAR GUARANTEE

l This guarantee does not affect the consumer’s statutory rights under applicable national or state laws

in force, or the consumer’s rights against the dealer arising from their sales/purchase contract.

l 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.

l 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.

l The receipt of the original purchase is your proof of purchase!

l The guarantee does not cover the battery, normal wear and tear, damage due to misuse, abuse, acci-

dents or non-compliance with the precautions; improper maintenance, commercial use, cracked, broken or scratched cases/displays, armband, elastic strap and Polar apparel.

l The guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidental,

consequential or special, arising out of, or related to the product.

l Items purchased second hand are not covered by the two (2) year warranty, unless otherwise stip-

ulated by local law.

l During the guarantee period, the product will be either repaired or replaced at any of the authorized

Polar Service Centers regardless of the country of purchase.

Guarantee with respect to any product will be limited to countries where the product has been initially marketed.

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.

© 2015 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.

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. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Polar Electro Oy is under license.

REGULATORY INFORMATION

This product is compliant with Directives 1999/5/EC and 2011/65/EU. The relevant Declaration of Conformity is available at www.polar.com/en/regulatory_information.

This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012/19/EU of the European Parliament and of the Council on waste electrical and electronic equipment (WEEE) and batteries and accumulators used in products are in the scope of Directive 2006/66/EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators. These products and batteries/accumulators inside Polar products should thus be disposed of separately in EU countries. Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and, where possible, utilize separate collection of electronic devices for products, and battery and accumulator collection for batteries and accumulators.

This marking shows that the product is protected against electric shocks.

To see the M450-specific regulatory labels, go to Settings > General settings > About your product.

Regulatory markings printed on the device can be found on the back of the case, under the back cover. For instructions on removing the back cover, see Changeable cover.

Regulatory information is available at www.polar.com/support.

RF EXPOSURE INFORMATION

Polar M450 device was evaluated for body-worn operations with the separation distance of 1 cm (0.39 inches) between the user’s body and the device.

To comply with FCC and Industry Canada RF exposure requirements, a minimum separation distance of 1 cm (0.39 inches) must be maintained between the user's body and the device.

If positioned less than 10 mm from the body the SAR measurement of the device may exceed the FCC and Industry Canada exposure guidelines for body-worn operations.

DISCLAIMER

l The material in this manual is for informational purposes only. The products it describes are subject to

change without prior notice, due to the manufacturer’s continuous development program.

l Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual

or with respect to the products described herein.

l 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.

1.0 EN 07/2015

Polar M450 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual

CONTENTS

INTRODUCTION

M450

H7 HEART RATE SENSOR

USB CABLE

POLAR FLOW MOBILE APP

POLAR FLOWSYNC SOFTWARE

POLAR FLOW WEB SERVICE

GET STARTED

SET UP YOUR M450

SET UP IN THE POLAR FLOW WEB SERVICE

SET UP FROM THE DEVICE

CHARGE THE BATTERY

BATTERY OPERATING TIME

LOW BATTERY NOTIFICATIONS

BUTTONS

BUTTON FUNCTIONS

LIGHT

BACK

START

UP / DOWN

MENU STRUCTURE

DIARY

SETTINGS

TESTS

INTERVAL TIMER

FAVORITES

PAIRING

PAIRING COMPATIBLE BLUETOOTH SMART ® SENSORS WITH M450

PAIR A MOBILE DEVICE WITH M450

DELETE A PAIRING

SETTINGS

SPORT PROFILE SETTINGS

SETTINGS

PHYSICAL SETTINGS

WEIGHT

HEIGHT

DATE OF BIRTH

TRAINING BACKGROUND

MAXIMUM HEART RATE

GENERAL SETTINGS

PAIR AND SYNC

FRONT LIGHT SETTINGS

FLIGHT MODE

TIME

DATE

WEEK'S STARTING DAY

BUTTON SOUNDS

BUTTON LOCK

UNITS

LANGUAGE

ABOUT YOUR PRODUCT

QUICK MENU

FIRMWARE UPDATE

HOW TO UPDATE FIRMWARE

INSTALL BIKE MOUNT

POLAR ADJUSTABLE BIKE MOUNT

COMPATIBLE SENSORS

POLAR H7 HEART RATE SENSOR BLUETOOTH® SMART

POLAR SPEED SENSOR BLUETOOTH® SMART

PAIR A SPEED SENSOR WITH M450

MEASURING WHEEL SIZE

POLAR CADENCE SENSOR BLUETOOTH® SMART

PAIR CADENCE SENSOR WITH M450

POLAR LOOK KÉO POWER SENSOR BLUETOOTH® SMART

PAIR KÉO POWER WITH M450

POWER SETTINGS ON M450

CALIBRATE KÉO POWER

TRAINING

WEAR HEART RATE SENSOR

START A TRAINING SESSION

START A SESSION WITH TRAINING TARGET

START A SESSION WITH INTERVAL TIMER

FUNCTIONS DURING TRAINING

TAKE A LAP

LOCK A HEART RATE, SPEED OR POWER ZONE