Polar M400 user manual Fitness Test

Page 42

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Benefit

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 sus-

 

tain 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 res-

 

istance 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 endur-

 

ance 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.

 

 

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.

 

 

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 (VO2max), which is commonly 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

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Contents Page Contents Settings Training Features After TrainingPolar Flow App Polar Flow Web Service Syncing Caring for Your M400Important Information Page Introduction H7 Heart Rate SensorPolar Flowsync Software Polar Flow WEB Service USB CablePolar Flow APP Charge the Battery Battery Operating TimeGET Started Basic Settings LOW Battery NotificationsButton Functions and Menu Structure Button FunctionsTime View and Menu Light Back Start Down PRE-TRAINING Mode Light Back Start Down Menu StructureDuring Training Light Back Start Down Settings Todays ActivityDiary Fitness Test PairingTimers FavoritesPair a Mobile Device with M400 StartDelete a Pairing Settings Sport Profile SettingsPhysical Settings Running Cycling Other outdoor Other indoorDate of Birth WeightHeight SEXMaximum Heart Rate General SettingsFlight Mode Pair and SyncWatch Settings Date AlarmTime Weeks Starting DAYQuick Menu Set backlight Set On or OffFirmware Update HOW to Update FirmwarePage Training Wear Heart Rate SensorPair Heart Rate Sensor Start a Training Session Start a Session with Interval Timer Start a Session with Training TargetTake a LAP Functions During TrainingStart a Session with Finish Time Estimator Lock a Heart Rate ZoneChange Phase During a Phased Session Change Settings in Quick MenuPAUSE/STOP a Training Session Page After Training Training Summary on Your M400Visible if you used a heart rate sensor Polar Flow APP Features GPSBack to Start To use the back to start feature24/7 Activity Tracking Activity GoalActivity Data ActivitySleep information at Flow web service and Flow app Activity data in Flow App and Flow web serviceInactivity alert Smart Coaching Training BenefitFeedback Benefit Fitness Test Before the Test Performing the TestTest Results Women Age / Years Very low Running Index Age / Years Very low Low Fair Moderate Good Very good EliteSHORT-TERM Analysis LONG-TERM Analysis Running Index Cooper test Km hm Half marathon Marathon MssHeart Rate Zones Target zone Intensity % of HRmaxModerate Target zone Intensity % of HRmax Speed Zones Speed Zones SettingsDefault Smart CaloriesDuring Training Sport ProfilesTraining Target with Speed Zones After TrainingPolar Flow APP Explore Polar Flow WEB ServiceFeed DiaryCreate a Training Target Phased TargetTraining Targets Quick TargetFavorites ADD a Training Target to FavoritesEdit a Sport Profile Sport Profiles in Flow WEB ServiceADD a Sport Profile Edit a FavoriteTraining Views BasicsHeart Rate Time Environment Body measurement DistanceSyncing Sync with Flow APPSync with Flow WEB Service VIA Flowsync Heart Rate Sensor Keep the device cleanCaring for Your M400 USB port is wetService StoringChanging Heart Rate Sensor Battery Important InformationBatteries Precautions Interference During TrainingElectromagnetic Interference and Training Equipment Minimizing Risks When Training Continuous use Technical SpecificationTime mode with daily activity mon ItoringPolar Flow Mobile Application Compatibility H7 Heart Rate SensorPolar Flowsync Software and USB Cable Computer operating system 64-bitLimited International Polar Guarantee Marking on case back Water resistant characteristicsWater Resistance Page Compliance Statement Compliance Statement CanadaUSA Disclaimer
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M400 specifications

The Polar M400 is a sophisticated GPS-enabled smartwatch designed for athletes and fitness enthusiasts who seek a reliable companion for their training sessions and daily activities. Launched by Polar, a prominent name in sports technology, the M400 is equipped with a variety of features and technologies that make it stand out in the competitive world of fitness trackers.

One of the standout features of the Polar M400 is its built-in GPS functionality, allowing users to track their speed, distance, and route with precision during outdoor activities. The watch provides real-time feedback, which is crucial for athletes who are looking to improve their performance. Additionally, the M400 closely monitors heart rate through an optical sensor, providing valuable insights into the user's cardiovascular fitness.

The device is designed to be user-friendly, featuring a high-resolution display that enhances visibility in various lighting conditions. The M400 is also water-resistant, making it suitable for swimming and other water-based activities. With up to 24 hours of battery life in GPS mode and up to 30 days in watch mode, the device ensures that users can engage in long training sessions without worrying about running out of power.

Polar’s Smart Coaching technology is another highlight of the M400. This feature offers personalized training guidance, giving users adaptive training plans and feedback based on their performance metrics. With Polar Flow, the companion app for the M400, users can analyze their workouts, set goals, and track progress over time. The app supports seamless synchronization with various platforms, allowing users to share their achievements with a wider community.

In addition to fitness tracking, the Polar M400 also includes everyday functions such as smart notifications, keeping users connected by alerting them of incoming calls, texts, and calendar events. This integration allows for a more comprehensive approach to health and wellness, ensuring that users can balance their training with daily demands.

The Polar M400 combines style with functionality, boasting a sleek and modern design that appeals to both casual and serious athletes. With customizable watch faces and interchangeable bands, users can personalize their device to reflect their individual style.

Overall, the Polar M400 is a versatile and powerful tool for anyone serious about improving their athletic performance. Its combination of advanced technology, user-friendly design, and smart connectivity makes it an excellent choice for tracking fitness progress and enhancing overall well-being.
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