Polar Electro Equine M400 User manual

M400 USER MANUAL

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CONTENTS
Contents 2
Introduction 9
M400 9
H7 Heart Rate Sensor 9
USB Cable 10
Polar Flow App 10
Polar FlowSync Software 10
Polar Flow Web Service 10
Get started 11
Charge the Battery 11
Battery Operating Time 11
Low Battery Notifications 12
Basic Settings 12
Button Functions and Menu Structure 13
Button Functions 13
Time View and Menu 13
Pre-Training Mode 14
During training 14
Menu Structure 14
Today's Activity 15
Diary 15
Settings 15

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Timers 16
Fitness Test 16
Favorites 16
Pairing 16
Pair a Heart Rate Sensor with M400 16
Pair a Mobile Device with M400 17
Delete a Pairing 17
Settings 19
Sport Profile Settings 19
Settings 20
Physical Settings 20
Weight 21
Height 21
Date of Birth 21
Sex 21
Training background 21
Maximum Heart Rate 22
General Settings 22
Pair and Sync 22
Flight mode 22
Button Sounds 23
Button Lock 23
Inactivity Alert 23

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Units 23
Language 23
Training View Color 23
About Your Product 23
Watch Settings 23
Alarm 24
Time 24
Date 24
Week's Starting Day 24
Watch Face 24
Quick Menu 24
Firmware Update 26
How to Update Firmware 26
Training 27
Wear Heart Rate Sensor 27
Pair Heart Rate Sensor 27
Start a Training Session 28
Start a session with Training Target 29
Start a Session with Interval Timer 29
Start a Session with Finish Time Estimator 30
Functions During Training 30
Take a Lap 30
Lock a Heart Rate Zone 30

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Change Phase During a Phased Session 31
Change Settings in Quick Menu 31
Pause/Stop a training session 31
After Training 33
Training Summary on Your M400 33
Polar Flow App 35
Polar Flow Web Service 35
Features 36
GPS 36
Back to start 36
24/7 Activity Tracking 37
Activity data 37
Smart Coaching 39
Training Benefit 40
Fitness Test 41
Before the test 42
Performing the Test 42
Test Results 42
Fitness Level Classes 43
Men 43
Women 43
Vo2max 44
Running Index 44

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Short-term analysis 44
Men 44
Women 45
Long-term analysis 45
Heart Rate Zones 46
Smart Calories 50
Sport Profiles 50
Polar Flow App 51
Polar Flow Web Service 52
Training Targets 53
Create a Training Target 53
Quick Target 53
Phased target 53
Favorites 53
Favorites 54
Add a Training Target to Favorites: 54
Edit a Favorite 55
Remove a favorite 55
Sport profiles in Flow Web Service 55
Add a Sport profile 55
Edit a Sport Profile 55
Basics 56
Heart Rate 56

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Training Views 56
Syncing 57
Sync with Flow App 57
Sync With Flow Web Service Via FlowSYnc 58
Important Information 59
Taking Care of Your M400 59
M400 59
Heart rate sensor 59
Storing 59
Service 60
Batteries 60
Changing Heart Rate Sensor Battery 60
Precautions 61
Interference During Training 61
Minimizing Risks When Training 62
Technical Specification 63
M400 63
H7 Heart Rate Sensor 64
Polar FlowSync Software and USB Cable 64
Polar Flow Mobile Application Compatibility 65
Water Resistance 65
Limited International Polar Guarantee 65
Compliance Statement 67

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Compliance Statement 67
Disclaimer 68

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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.
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.

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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 ser-
vice 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.
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.
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 out-
let use a USB power adapter (not included in the product set). If you use an AC adapter, make sure that the
adapter is marked with "output 5Vdc" and that it provides a minimum of 500mA. Only use an adequately
safety approved AC adapter (marked with "LPS", "Limited Power Supply" or "UL listed").
1. Lift the rubber cover off the USB port. Plug the micro USB connector into the USB port in the M400,
and plug the other end of the cable into your PC.
2. Charging appears on the display.
3. When M400 is fully charged, Charging completed is displayed.
Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time,
because it might affect the battery life time.
Keep the USB port cover closed when not in use.
BATTERY OPERATING TIME
The battery operating time is up to 8 hours with GPS and heart rate sensor. When used only in time mode with
daily activity monitoring, the operating time is approximately 30 days. The operating time depends on many
factors, such as the temperature of the environment in which you use your M400, the features you use, and
battery aging. The operating time is significantly reduced in temperatures well below freezing. Wearing the
M400 under your overcoat helps to keep it warmer and to increase the operating time.

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LOW BATTERY NOTIFICATIONS
Battery low. Charge
The battery charge is low. It is recommended to charge M400.
Charge before training
The charge is too low for recording a training session.
A new training session cannot be started before charging M400.
When the display is blank, the battery is empty and M400 has gone to sleep mode. Charge your M400. If the
battery is totally drained, it may take a while for the charging animation to appear on the display.
BASIC SETTINGS
To get the most accurate and personal training data, it’s important that you’re precise with physical settings
like your training background, age, weight and sex, as they have an effect on calorie calculation as well as
other Smart Coaching features.
Choose language is displayed. Press START to choose English.
If you choose a language other than English, you will be guided to go to flow.polar.com/start to get the lan-
guage. When taking M400 into use with the Flow web service, you can add another language during the setup.
To add another language later, go to polar.com/flow and sign in. Click your name/profile photo in the upper
right corner, choose Products, and then M400 Settings. Choose the language you want from the list, and sync
with your M400. The languages you can choose are:Dansk,Deutsch,English,Español,Français,Italiano,
日本語 ,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.

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1. Time format : Choose 12 h or 24 h. With 12 h, select AM or PM. Then set the local time.
2. Date : Enter the current date.
3. Units : Choose metric (kg, cm) or imperial (lb, ft) units.
4. Weight : Enter your weight.
5. Height : Enter your height.
6. Date of birth : Enter your date of birth.
7. Sex : Select Male or Female.
8. Training background :Occasional (0-1 h/week),Regular (1-3 h/week),Frequent (3-5 h/week),
Heavy (5-8 h/week),Semi-Pro (8-12 h/week),Pro (12+ h/week). For more information on training
background, see Physical Settings.
9. Ready to go! is displayed when you're done with the settings, and M400 goes to time view.
BUTTON FUNCTIONS AND MENU STRUCTURE
M400 has five buttons that have different functionalities depending on the situation of use. See the tables
below to find out what functionalities the buttons have in different modes.
BUTTON FUNCTIONS
TIME VIEW AND MENU
LIGHT BACK START UP DOWN
lIlluminate
the dis-
play
lExit the menu
lReturn to the pre-
vious level
lConfirm
selections
lEnter pre-
lMove
through
selection
lists
lMove
through
selection
lists

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LIGHT BACK START UP DOWN
lPress
and hold
to lock
buttons
lLeave settings
unchanged
lCancel selec-
tions
lPress and hold
to return to time
view from menu
lPress and hold
to sync with
Flow app in time
view
training mode
lConfirm the
selection
shown on the
display
lAdjust a
selected
value
lPress and
hold to
change the
watch face
lAdjust a
selected
value
PRE-TRAINING MODE
LIGHT BACK START UP DOWN
lIlluminate
the dis-
play
lPress
and hold
to enter
sport pro-
file set-
tings
lReturn to time view lStart a
training
session
lMove
through
sports
list
lMove
through
sports
list
DURING TRAINING
LIGHT BACK START UP DOWN
lIlluminate the
display
lPress and
hold to enter
Quick Menu
lPause train-
ing by press-
ing once
lPress and
hold for 3
seconds to
stop training
recording
lPress and
hold to set
zone lock
on/off
lContinue
training
recording
when
paused
lChange
training
view
lChange
training
view
MENU STRUCTURE
Enter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button,
and return with the BACK button.

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In the menu you'll find:
lToday's activ-
ity
lDiary
lSettings
lFitness test
lTimers
lFavorites
TODAY'S ACTIVITY
The daily activity goal you get from Polar M400 is based on the global physical activity recommendations for
moderate and vigorous intensity activities, as well as research findings on the negative health effects that too
much sitting may have on you.
Your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach your daily goal.
In Today's activity you'll see details of your activity (active time, calories and steps) and options for reaching
your daily activity goal.
For more information, see 24/7 Activity Tracking
DIARY
In Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your activity
and training sessions of that day, the training summary of each session and the tests you have done.You can
also see your planned training sessions.
SETTINGS
In Settings you can edit:

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lSport profiles
lPhysical settings
lGeneral settings
lWatch settings
For more information , see Settings.
TIMERS
In Timers you'll find:
lInterval timer: Set time and/or distance based interval timers to precisely time work and recovery
phases in your interval training sessions.
lFinish time estimator: Achieve your target time for a set distance. Set the distance for your session
and M400 will estimate the finish time of the session according to your speed.
For more information, see Start a Training Session.
FITNESS TEST
Measure your fitness level while you lie down and relax.
For more information, see Fitness Test.
FAVORITES
In Favorites you'll find training targets that you have saved as favorites in the Flow web service.
For more information, see Favorites.
PAIRING
Before taking a new Bluetooth Smart ® heart rate sensor or mobile device (smartphone, tablet) into use, it has
to be paired with your M400. Pairing only takes a few seconds, and ensures that your M400 receives signals
from your sensors and devices only, and allows disturbance-free training in a group. Before entering an event
or race, make sure that you do the pairing at home to prevent interference due to data transmission.
PAIR A HEART RATE SENSOR WITH M400
There are two ways to pair a heart rate sensor with your M400:

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1. Wear your heart rate sensor, and press START in time view to enter pre-training mode.
2. To pair, touch your sensor with M400 is displayed, touch your heart rate sensor with M400, and
wait for it to be found.
3. M400 lists the heart rate sensors it finds.The device ID, for example, Pair Polar H7xxxxxxxx, is dis-
played. Choose the heart rate sensor you want to pair and then choose Yes.
4. Pairing completed is shown when you are done.
or
1. Go to General Settings > Pair and sync > Pair new device and press START.
2. M400 starts searching for your heart rate sensor.
3. Once the heart rate sensor is found, the device ID, for example, Pair Polar H7xxxxxxxx, is dis-
played. Choose the heart rate sensor you want to pair.
4. Press START, Pairing is displayed.
5. Pairing completed is displayed when you are done.
PAIR A MOBILE DEVICE WITH M400
Before pairing a mobile device, create a Polar account if you do not already have one, and download Flow app
from the App Store. Make sure you have also downloaded and installed FlowSync software onto your com-
puter from flow.polar.com/start, and registered your M400 in the Flow web service.
Before trying to pair, make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is
not turned on.
To pair a mobile device:
1. On your mobile device, open Flow app and sign in with your Polar account.
2. Wait for the Connect product view to appear on your mobile device (Waiting for M400) is displayed.
3. In M400, go to Settings > General settings > Pair and sync > Pair new device and press START
4. Once your device is found, the device ID Polar mobile xxxxxxxx is displayed on M400.
5. Press START, Connecting to device is displayed, followed by Connecting to app.
6. Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your
M400.
7. Pairing completed is displayed when you are done.
DELETE A PAIRING
To delete a pairing with a sensor or mobile device:

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1. Go to Settings > General settings > Pair and sync > Paired devices and press START.
2. Choose the device you want to remove from the list and press START.
3. Delete pairing? is displayed, choose Yes and press START.
4. Pairing deleted is displayed when you are done.

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SETTINGS
Sport Profile Settings 19
Settings 20
Physical Settings 20
Weight 21
Height 21
Date of Birth 21
Sex 21
Training background 21
Maximum Heart Rate 22
General Settings 22
Pair and Sync 22
Flight mode 22
Button Sounds 23
Button Lock 23
Inactivity Alert 23
Units 23
Language 23
Training View Color 23
About Your Product 23
Watch Settings 23
Alarm 24
Time 24
Date 24
Week's Starting Day 24
Watch Face 24
Quick Menu 24
Firmware Update 26
How to Update Firmware 26
SPORT PROFILE SETTINGS
Adjust the sport profile settings to best suit your training needs. In M400 you can edit certain sport profiles set-
tings in Settings > Sport profiles. You can, for example, set the GPSon or off in different sports.
A wider range of customization options is available in the Flow web service. For more information, see
Sport Profiles in Flow.
There are four sport profiles shown in the pre-training mode by default. In the Flow web service you can add
new sports to your list, and sync them to your M400. You can have a maximum of 20 sports on your M400 at a
time. The number of sport profiles in the Flow web service is not limited.
By default, in the Sport profiles you'll find:

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lRunning
lCycling
lOther outdoor
lOther indoor
If you have edited your sport profiles in the Flow web service before your first training session,and synced
them to your M400, the sport profile list will contain the edited sport profiles.
SETTINGS
To view or modify sport profile settings, go to Settings > Sport profiles and choose the profile you want to
edit. You can also access the settings of the currently selected profile from pre-training mode by pressing and
holding LIGHT.
lTraining sounds: Choose Off,Soft,Loud or Very loud.
lHeart 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.
lGPS recording: Choose Off or On.
lSpeed 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).
lAutomatic pause: Choose On or Off. If you set the automatic pause On, your session is auto-
matically paused when you stop moving.
GPSrecording must be turned on to use automatic pause.
lAutomatic lap: Choose Off,Lap distance or Lap duration. If you choose Lap distance, set the dis-
tance after which each lap is taken. If you choose Lap duration, set the duration after which each lap
is taken.
GPSrecording must be turned on to use distance-based automatic lap.
PHYSICAL SETTINGS
To view and edit your physical settings, go to Settings > Physical settings. It is important that you are pre-
cise with the physical settings, especially when setting your weight, height, date of birth and sex, as they
have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie
expenditure.
In Physical settings you'll find: