Polar M400 user manual Moderate

Page 49

Target zone Intensity % of HRmax

HRmax = Maximum heart rate (220-age).

Example: Heart rate Example durations Training effect zones (in beats per

minute) for a 30- years-old person, whose maximum heart rate is 190 bpm (220–30).

 

 

 

 

ing.

 

 

 

 

Recommended

 

 

 

 

for: Experienced

 

 

 

 

athletes for year-

 

 

 

 

round training, and

 

 

 

 

for various dur-

 

 

 

 

ations. Becomes

 

 

 

 

more important dur-

 

 

 

 

ing pre com-

 

 

 

 

petition season.

 

 

 

 

 

MODERATE

70–80% 133–152 bpm

 

10–40 minutes

Benefits:

 

 

 

 

Enhances general

 

 

 

 

training pace,

 

 

 

 

makes moderate

 

 

 

 

intensity efforts

 

 

 

 

easier and

 

 

 

 

improves effi-

 

 

 

 

ciency.

 

 

 

 

Feels like: Steady,

 

 

 

 

controlled, fast

 

 

 

 

breathing.

 

 

 

 

Recommended

 

 

 

 

for: Athletes train-

 

 

 

 

ing for events, or

 

 

 

 

looking for per-

 

 

 

 

formance gains.

 

 

 

 

 

LIGHT

60–70%

114-133 bpm

40–80 minutes

Benefits:

 

 

 

 

Improves general

 

 

 

 

base fitness,

 

 

 

 

improves recovery

 

 

 

 

and boosts meta-

 

 

 

 

bolism.

 

 

 

 

Feels like: Com-

 

 

 

 

fortable and easy,

 

 

 

 

low muscle and

 

 

 

 

 

49

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Image 49
Page 48 Page 50
Contents Page Contents Settings Training After Training FeaturesPolar Flow App Polar Flow Web Service Caring for Your M400 SyncingImportant Information Page H7 Heart Rate Sensor IntroductionUSB Cable Polar Flowsync Software Polar Flow WEB ServicePolar Flow APP Battery Operating Time Charge the BatteryGET Started LOW Battery Notifications Basic SettingsButton Functions Button Functions and Menu StructureTime View and Menu Light Back Start Down Menu Structure PRE-TRAINING Mode Light Back Start DownDuring Training Light Back Start Down Todays Activity SettingsDiary Timers PairingFitness Test FavoritesStart Pair a Mobile Device with M400Delete a Pairing Sport Profile Settings SettingsRunning Cycling Other outdoor Other indoor Physical SettingsHeight WeightDate of Birth SEXFlight Mode General SettingsMaximum Heart Rate Pair and SyncWatch Settings Time AlarmDate Weeks Starting DAYSet backlight Set On or Off Quick MenuHOW to Update Firmware Firmware UpdatePage Wear Heart Rate Sensor TrainingPair Heart Rate Sensor Start a Training Session Start a Session with Training Target Start a Session with Interval TimerStart a Session with Finish Time Estimator Functions During TrainingTake a LAP Lock a Heart Rate ZoneChange Settings in Quick Menu Change Phase During a Phased SessionPAUSE/STOP a Training Session Page Training Summary on Your M400 After TrainingVisible if you used a heart rate sensor Polar Flow APP GPS Features24/7 Activity Tracking To use the back to start featureBack to Start Activity GoalActivity Activity DataActivity data in Flow App and Flow web service Sleep information at Flow web service and Flow appInactivity alert Training Benefit Smart CoachingFeedback Benefit Fitness Test Performing the Test Before the TestTest Results Women Age / Years Very low Age / Years Very low Low Fair Moderate Good Very good Elite Running IndexSHORT-TERM Analysis Running Index Cooper test Km hm Half marathon Marathon Mss LONG-TERM AnalysisTarget zone Intensity % of HRmax Heart Rate ZonesModerate Target zone Intensity % of HRmax Default Speed Zones SettingsSpeed Zones Smart CaloriesTraining Target with Speed Zones Sport ProfilesDuring Training After TrainingPolar Flow APP Feed Polar Flow WEB ServiceExplore DiaryTraining Targets Phased TargetCreate a Training Target Quick TargetADD a Training Target to Favorites FavoritesADD a Sport Profile Sport Profiles in Flow WEB ServiceEdit a Sport Profile Edit a FavoriteHeart Rate BasicsTraining Views Time Environment Body measurement DistanceSync with Flow APP SyncingSync with Flow WEB Service VIA Flowsync Caring for Your M400 Keep the device cleanHeart Rate Sensor USB port is wetStoring ServiceImportant Information Changing Heart Rate Sensor BatteryBatteries Interference During Training PrecautionsElectromagnetic Interference and Training Equipment Minimizing Risks When Training Time mode with daily activity mon Technical SpecificationContinuous use ItoringPolar Flowsync Software and USB Cable H7 Heart Rate SensorPolar Flow Mobile Application Compatibility Computer operating system 64-bitMarking on case back Water resistant characteristics Limited International Polar GuaranteeWater Resistance Page Compliance Statement Canada Compliance StatementUSA 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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