Polar Electro Equine M400 User manual

M400 USER MANUAL

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CONTENTS
Contents 2
Polar M400 User Manual 11
Introduction 11
M400 11
H7 Heart Rate Sensor 12
USB Cable 12
Polar Flow App 12
Polar FlowSync Software 12
Polar Flow Web Service 12
Get started 13
Set Up Your M400 13
Set Up in the Polar Flow Web Service 13
Set Up from the Device 14
Basic Settings 14
Charge the Battery 15
Battery Operating Time 15
Low Battery Notifications 16
Button Functions and Menu Structure 16
Button Functions 16
Time View and Menu 17

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Pre-Training Mode 17
During training 17
Menu Structure 18
Today's Activity 18
Diary 19
Settings 19
Timers 19
Fitness Test 19
Favorites 19
Compatible sensors 20
Polar H7 Heart rate Sensor Bluetooth® Smart 20
Polar Stride Sensor Bluetooth® Smart 20
Pairing 20
Pair a Heart Rate Sensor with M400 20
Pair a Stride Sensor with M400 21
Pair a Mobile Device with M400 21
Pair Polar Balance Scale with M400 22
Delete a Pairing 22
Settings 23
Sport Profile Settings 23
Settings 24
Physical Settings 25

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Weight 25
Height 25
Date of Birth 25
Sex 25
Training background 25
Maximum Heart Rate 26
General Settings 26
Pair and Sync 26
Flight mode 27
Button Sounds 27
Button Lock 27
Inactivity Alert 27
Units 27
Language 27
Training View Color 27
About Your Product 28
Watch Settings 28
Alarm 28
Time 28
Date 28
Week's Starting Day 28
Watch Face 29

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Quick Menu 29
Quick Menu in Pre-training mode 29
Quick Menu in Training view 29
Quick Menu in pause mode 30
Firmware update 31
How to Update Firmware 31
Training 32
Wear Heart Rate Sensor 32
Pair Heart Rate Sensor 32
Start a Training Session 33
Start a session with Training Target 34
Start a Session with Interval Timer 35
Start a Session with Finish Time Estimator 35
Functions During Training 35
Take a Lap 35
Lock a Heart Rate or Speed Zone 36
Change Phase During a Phased Session 36
Change Settings in Quick Menu 36
Pause/Stop a training session 36
After Training 37
Training Summary on Your M400 37
Polar Flow App 39

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Polar Flow Web Service 39
Features 40
AssistedGPS (A-GPS) 40
A-GPS Expiry Date 41
GPS Features 41
Back to start 41
24/7 Activity Tracking 42
Activity Goal 42
Activity data 43
Smart Coaching 45
Training Benefit 45
Fitness Test 47
Before the test 47
Performing the Test 47
Test Results 48
Fitness Level Classes 48
Men 48
Women 49
Vo2max 49
Running Index 49
Short-term analysis 50
Men 50

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Women 50
Long-term analysis 51
Heart Rate Zones 52
Smart Calories 56
Smart Notifications (iOS) 56
Settings 56
M400 56
Phone 57
USE 57
Smart Notifications (Android) 58
Settings 58
Use 60
Speed Zones 60
Speed Zones Settings 61
Training Target with Speed Zones 61
During Training 61
After Training 61
Sport Profiles 61
Cadence from the Wrist 62
Polar Running Program 62
Create a Polar Running Program 62
Start a running target 63

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Follow your progress 63
Polar Stride Sensor Bluetooth® Smart 64
Pair a Stride Sensor with M400 64
Calibrate the Stride Sensor 64
Manual Calibration 64
Set Correct Lap Distance 65
Set Factor 65
Automatic Calibration 65
Running Cadence and Stride Length 66
Polar Flow App 67
Polar Flow Web Service 68
Feed 68
Explore 68
Diary 68
Progress 69
Training Targets 69
Create a Training Target 69
Quick Target 69
Phased target 69
Favorites 70
Favorites 70
Add a Training Target to Favorites: 70

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Edit a Favorite 71
Remove a favorite 71
Sport Profiles in Flow Web Service 71
Add a Sport profile 71
Edit a Sport Profile 71
Basics 72
Heart Rate 72
Training Views 72
Syncing 74
Sync with Flow App 74
Sync With Flow Web Service Via FlowSYnc 75
Caring for Your M400 76
M400 76
Heart rate sensor 78
Storing 79
Stride Sensor Bluetooth® Smart 79
Service 79
Important Information 80
Batteries 80
Changing Heart Rate Sensor Battery 80
Precautions 81
Interference During Training 81

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Minimizing Risks When Training 82
Technical Specification 83
M400 83
H7 Heart Rate Sensor 84
Polar FlowSync Software and USB Cable 84
Polar Flow Mobile Application Compatibility 85
Water Resistance 85
Limited International Polar Guarantee 86
Compliance Statement 87
Compliance Statement 87
Disclaimer 89

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POLAR M400 USER MANUAL
INTRODUCTION
Congratulations on your new M400! Designed for enthusiastic exercisers, the M400 with GPS, Smart Coach-
ing and 24/7 activity measurement encourages you to push your boundaries and perform at your best. Get an
instant overview of your training straight after your session with Flow app, and plan and analyze your training
in detail with the Flow web service.
This user manual helps you get started with your new training companion. To check the video tutorials and
the latest version of this user manual, go to www.polar.com/en/support/M400.
M400
Monitor your training data, such as heart rate, speed, distance and route, and even the smallest activities in
your everyday life.

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H7 HEART RATE SENSOR
See live, accurate heart rate on your M400 during training. Your heart rate is information used to analyze how
your session went.
Only included in M400 with heart rate sensor sets. If you bought a set that does not include a heart rate
sensor, not to worry, you can always buy one later.
USB CABLE
Use the USB cable to charge the battery, and to sync data between your M400 and the Polar Flow web service
via FlowSync software.
POLAR FLOW APP
View your training data at a glance after every session. Flow app syncs your training data wirelessly to the
Polar Flow web service. Download it from the App Store or Google Play.
POLAR FLOWSYNC SOFTWARE
Flowsync software allows you to sync data between your M400 and the Flow web service on your computer
via the USB cable. Go to flow.polar.com/start to download and install Polar FlowSync software.
POLAR FLOW WEB SERVICE
Plan and analyze every detail of your training, customize your device and learn more about your performance
at polar.com/flow.

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GET STARTED
To make sure you get to enjoy your M400 at its best, please go to flow.polar.com/start where simple instruc-
tions will guide you through setting up your M400, downloading the latest firmware and taking the Flow web
service into use.
If you’re in a hurry for your first run with M400, you can do a quick set up by entering the basic settings on the
device, as instructed in Basic Settings.
SET UP YOUR M400
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 M400. 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
M400 at its best, it's important that you do the setup in the Polar Flow web service later.
M400 is delivered in storage mode. It wakes up when you plug it into a computer or a USB charger. If the
battery 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 M400 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 M400 into your computer’s USB port with the USB cable. M400 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 cal-
culation and other Smart Coaching features.
6. Start synchronization by clicking Done, and the settings will be synchronized between M400 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,日本語,Nederlands,Norsk,Polski,Português,简体中文, Русский ,Suomi or
Svenska.

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SET UP FROM THE DEVICE
Plug M400 into your computer’s USB port or a USB charger with the cable that came in the box. Choose lan-
guage is displayed. Press START to choose English.Your M400 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 set-
ting 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 M400 goes to time view.
BASIC SETTINGS
To get the most accurate and personal training data, it’s important that you’re precise with physical settings
like your training background, age, weight and sex, as they have an effect on calorie calculation as well as
other Smart Coaching features.
Choose language is displayed. Press START to choose English.
If you choose a language other than English, you will be guided to go to flow.polar.com/start to get the
language. When taking M400 into use with the Flow web service, you can add another language during the
setup. To add another language later, go to polar.com/flow and sign in. Click your name/profile photo in the
upper right corner, choose Products, and then M400 Settings. Choose the language you want from the list,
and sync with your M400. The languages you can choose are:Dansk,Deutsch,English,Español,Français,
Italiano,日本語,Nederlands,Norsk,Polski,Português,简体中文, Русский ,Suomi or Svenska.
If you choose English, Set up your Polar M400 is displayed. Set the following data, and confirm each selec-
tion with the Start button. If at any point you want to return and change a setting, press Back until you reach
the setting you want to change.
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.

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3. Units : Choose metric (kg, cm) or imperial (lb, ft) units.
4. Weight : Enter your weight.
5. Height : Enter your height.
6. Date of birth : Enter your date of birth.
7. Sex : Select Male or Female.
8. Training background :Occasional (0-1 h/week),Regular (1-3 h/week),Frequent (3-5 h/week),
Heavy (5-8 h/week),Semi-Pro (8-12 h/week),Pro (12+ h/week). For more information on training
background, see Physical Settings.
9. Ready to go! is displayed when you're done with the settings, and M400 goes to time view.
CHARGE THE BATTERY
After unboxing your M400, the first thing you need to do is charge the battery. Let your M400 fully charge
before taking it into use for the first time.
The M400 has an internal, rechargeable battery. Use the USB cable included in the product set to charge it
via the USB port on your computer. You can also charge the battery via a wall outlet. When charging via a wall
outlet use a USB power adapter (not included in the product set). If you use an AC adapter, make sure that the
adapter is marked with "output 5Vdc" and that it provides a minimum of 500mA. Only use an adequately
safety approved AC adapter (marked with "LPS", "Limited Power Supply" or "UL listed").
1. Plug the micro USB connector into the USB port in the M400, and plug the other end of the cable into
your PC.
2. Charging appears on the display.
3. When M400 is fully charged, Charging completed is displayed.
Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because
it might affect the battery life time.
Do not charge the battery when the M400 is wet.
Do not charge the battery in temperatures under -10 °C or over +50 °C.
BATTERY OPERATING TIME
The battery operating time is up to 8 hours with GPS and heart rate sensor. When used only in time mode with
daily activity monitoring, the operating time is approximately 30 days. The operating time depends on many
factors, such as the temperature of the environment in which you use your M400, the features you use, and
battery aging. The operating time is significantly reduced in temperatures well below freezing. Wearing the
M400 under your overcoat helps to keep it warmer and to increase the operating time.

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LOW BATTERY NOTIFICATIONS
Battery low. Charge
The battery charge is low. It is recommended to charge M400.
Charge before training
The charge is too low for recording a training session.
A new training session cannot be started before charging M400.
When the display is blank, the battery is empty and M400 has gone to sleep mode. Charge your M400. If the
battery is totally drained, it may take a while for the charging animation to appear on the display.
BUTTON FUNCTIONS AND MENU STRUCTURE
M400 has five buttons that have different functionalities depending on the situation of use. See the tables
below to find out what functionalities the buttons have in different modes.
BUTTON FUNCTIONS

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TIME VIEW AND MENU
LIGHT BACK START UP DOWN
Illuminate the
display
Press and
hold to lock
buttons
Exit the menu
Return to the
previous level
Leave set-
tings
unchanged
Cancel selec-
tions
Press and
hold to return
to time view
from menu
Press and
hold to sync
with Flow app
in time view
Confirm selec-
tions
Enter pre-
training mode
Confirm the
selection
shown on the
display
Move through
selection lists
Adjust a
selected
value
Press and
hold to
change the
watch face
Move through
selection lists
Adjust a selec-
ted value
PRE-TRAINING MODE
LIGHT BACK START UP DOWN
Illuminate the
display
Press and
hold to enter
sport profile
settings
Return to time
view
Start a training
session
Move through
sports list
Move through
sports list
DURING TRAINING
LIGHT BACK START UP DOWN
Illuminate the
display
Press and
hold to enter
Quick Menu
Pause training
by pressing
once
Press and
hold for 3
Press and hold
to set zone lock
on/off
Continue train-
ing recording
Change train-
ing view
Change train-
ing view

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LIGHT BACK START UP DOWN
seconds to
stop training
recording
when paused
MENU STRUCTURE
Enter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button, and
return with the BACK button.
In the menu you'll find:
lToday's activity
lDiary
lSettings
lFitness test
lTimers
lFavorites
TODAY'S ACTIVITY
The daily activity goal you get from Polar M400 is based on your personal data and activity level setting, which
you can find in the Daily Activity Goal settings in the Flow web service.
Your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach your daily goal.
In Today's activity you'll see details of your activity (active time, calories and steps) and options for reaching
your daily activity goal.
For more information, see 24/7 Activity Tracking

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DIARY
In Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your activity
and training sessions of that day, the training summary of each session and the tests you have done.You can
also see your planned training sessions.
SETTINGS
In Settings you can edit:
•Sport profiles
•Physical settings
•General settings
•Watch settings
For more information , see Settings.
TIMERS
In Timers you'll find:
•Interval timer: Set time and/or distance based interval timers to precisely time work and recovery
phases in your interval training sessions.
•Finish time estimator: Achieve your target time for a set distance. Set the distance for your session
and M400 will estimate the finish time of the session according to your speed.
For more information, see Start a Training Session.
FITNESS TEST
Measure your fitness level while you lie down and relax.
For more information, see Fitness Test.
FAVORITES
In Favorites you'll find training targets that you have saved as favorites in the Flow web service.
For more information, see Favorites.

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COMPATIBLE SENSORS
Enhance your training experience, and achieve a more complete understanding of your performance with
Bluetooth® Smart sensors.
POLAR H7 HEART RATE SENSOR BLUETOOTH® SMART
See live, accurate heart rate on your M400 during training. Your heart rate is information used to analyze how
your session went.
POLAR STRIDE SENSOR BLUETOOTH ® SMART
The Stride Sensor Bluetooth® Smart is for runners who want to improve their technique and performance. It
allows you to see speed and distance information, whether you are running on a treadmill or on the muddiest
trail.
•Measures each stride you take to show running speed and distance
•Helps improve your running technique by showing your running cadence and stride length
•Small sensor fits firmly onto your shoelaces
•Shock and water resistant, to handle even the most demanding runs
For more information, see Polar Stride sensor Bluetooth Smart.
PAIRING
Before taking a new Bluetooth Smart ® heart rate sensor or mobile device (smartphone, tablet) into use, it
has to be paired with your M400. Pairing only takes a few seconds, and ensures that your M400 receives sig-
nals from your sensors and devices only, and allows disturbance-free training in a group. Before entering an
event or race, make sure that you do the pairing at home to prevent interference due to data transmission.
PAIR A HEART RATE SENSOR WITH M400
There are two ways to pair a heart rate sensor with your M400:
1. Wear your heart rate sensor, and press START in time view to enter pre-training mode.
2. To pair, touch your device with M400 is displayed. Touch your heart rate sensor with M400, and wait
for it to be found.
3. The device ID Pair Polar H7xxxxxxxx is displayed. Choose Yes.
4. Pairing completed is shown when you are done.
or