Polar M400 GPS watch with 24/7 activity tracking

Get started with Polar M400

Tracking Activity with Polar M400

Polar M400 Without H7 Polar M400 Training Computer USB Cable Polar M400 Getting Started Guide Polar M400 With H7 Polar M400 Training Computer Polar H7 Heart Rate Sensor USB Cable Polar M400 Getting Started Guide Polar M400 H7 Run Polar M400 Training Computer Polar H7 Heart Rate Sensor Polar Bluetooth Stride Sensor USB Cable Polar M400 Getting Started Guide

General Features

Body measurement features

• User-definable heart rate zone limits
  There are three ways you can set zone limits: as default heart zones that are automatically calculated based on your max HR; as free heart rate zones for which you can set the limits yourself; or as heart rate zones based on thresholds which you can define yourself.


• HRmax (user set)


• HRmax (age-based)
  The highest number of heart beats per minute (bpm) during maximum physical exertion. For a rough estimate of your maximum heart rate, subtract your age from 220. HRmax is a useful tool for determining the intensity of training as intensity zones can be defined using HRmax. Some Polar products define maximum heart rate during the Polar Fitness Test.


• Polar Fitness Test
  Polar Fitness Test measures your aerobic fitness at rest in just five minutes. The result, Polar OwnIndex, evaluates your maximal oxygen uptake (VO2max). With the Polar Fitness Test you can measure your aerobic fitness by yourself, automatically and without any exertion. All you need is your training computer. The Polar Fitness Test is as accurate in predicting the VO2max as any sub maximal fitness test. The test is based on heart rate and heart rate variability at rest and personal information.


• Polar OwnCal® – Smart Calories
  The most accurate calorie counter on the market calculates the number of calories burned. Polar OwnCal calculates the number of kilocalories expended during training. This feature allows you to follow the kilocalories expended during one training session and cumulative kilocalories expended during several training sessions. The calculation is based on your individual data: your weight, height, age, gender and the intensity of physical activity.


• HR-based target zones with visual and audible alarm
  You can define your target zones for a training session based on heart rate to help define the right intensity. When you are out of the preset zones, the training computer will give a visual and audible alarm.


• Automatic age-based target zone – bpm / % / % HRR
  To help you train safely and effectively, the training computer determines your heart rate target zone limits automatically according to your age-based maximum heart rate (220 minus age). The limits are determined either in beats per minute (bpm), as a percentage (%) of your maximum heart rate, or as a heart rate reserve (% HRR).


• Average, minimum and maximum heart rate of training


• Heart rate - bpm / % / graphical trend
  Heart rate is the measurement of the work your heart does. Heart rate can be expressed as the number of beats per minute or as percentage of your maximum heart rate. Heart rate can also be expressed as a percentage of your heart rate reserve, meaning the difference between your resting heart rate and maximum heart rate (HRR = HRmax - HRrest). In Polar software or during strength training, heart rate can be displayed as a graphical trend.


• Heart rate zones
  Heart rate zones provide an easy way to select and monitor the intensity of your training and to follow heart rate based training programs. The default heart rate zones are divided into five zones based on the percentage of your maximum heart rate: very light (50-60 % HRmax), light (60-70 % HRmax), moderate (70-80 % HRmax), hard (80-90 % HRmax) and maximum (90-100 % HRmax). You can also define the zones as you want.


• Training Benefit
  Motivating feedback that’s delivered straight to you immediately after exercise is something that can help all of us. So if you want to know the effect of different training sessions, this feature will tell you exactly what you need to know. You get a quick overview after each session, and for more detailed feedback, you can either check your training file or get further in-depth analysis at Polar web services.

Activity features

• 24/7 activity tracking
  24/7 activity tracking registers your daily activity at different intensity levels continuously for 24 hours a day, 7 days a week. Shows resting and sitting times as well as daily activities at low, medium, and high intensities. Counts daily calories and steps.


• Activity Guide
  Activity Guide shows how active you've been during the day. It also tells you how much you need to do to reach the global recommendations for physical activity. With practical guidance like ‘walk for 50 minutes or jog for 20 minutes’ you can choose how to reach your daily activity goal. Meet your goal faster with more intense activities or stay active at a slightly more moderate pace throughout the day.


• Steps
  Counts steps taken during the day, which allows for very simple targeting of daily activity. A basic recommendation is to aim for 10,000 steps or more a day.


• Active time
  Counts steps taken during the day, which allows for very simple targeting of daily activity. A basic recommendation is to aim for 10,000 steps or more a day.


• Inactivity Alert
  Reminds you when you have been sitting for too long.

Training features

• Audio alerts
  During training, you are notified with a sound, for example when you need to slow down or to speed up to make sure your training goes as planned.


• Interval Timer
  You can set two timers for any interval workout, based on distance or time.


• Personal Best
  Tracks your personal bests and notifies you when you have broken your record.


• Interval trainer guided workouts – heart rate / distance
  Create interval workouts based on time, heart rate or distance and get guidance during training.


• Manual and automatic laps


• Sport Profiles (adjustable)
  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. It will also automatically detect the sensors you have added. You can set up to 15 sport profiles with Polar RCX5, up to 20 sport profiles with Polar V800 and M400 and up to 4 sport profiles with V650.


• ZonePointer
  ZonePointer is a visible and moving symbol on the training computer display indicating whether you are inside the pre-set or desired target zone. This feature helps you to reach the desired intensity/pace/speed/cadence targets.


• User configurable displays
  This feature allows you to configure training computer displays to show the information that you need during your training session. You can do it either in your training computer, ProTrainer 5 software or at the Polar Flow web service.


• Training reminder
  Reminds you to drink, eat or take other important actions during training.


• ZoneLock
  ZoneLock feature helps you to accumulate certain intensity. You can either lock a zone before a training session or during it by pressing a button when you are on the desired zone.

Polar Flow web service features

• Steps
  Counts steps taken during the day, which allows for very simple targeting of daily activity. A basic recommendation is to aim for 10,000 steps or more a day.


• Advanced training analyzing
  You can easily analyse every detail of your training and get a deeper insight into your activities with plenty of possibilities to learn from what you do.


• Map view
  When you use GPS, you get a map view of your training route. On the map you can examine your training data in further detail.


• Relive
  A video feature with which you can see the highlights of your training and routes.


• Sleep duration and quality
  Starts tracking your sleep time automatically when you lie down and your body movements slow. The Polar Flow mobile app and web service tell you how much you slept in total and how restful your sleep was. By showing you the amount of restful versus restless sleep, it gives you a detailed look into how you sleep at night so you can see if it's affected by any changes in your daily life.


• Training targets


• ctivity zones
  Activity zones track your daily activities at five intensity levels: resting, sitting, low, medium and high. You can check how active you've been at the Polar Flow web service and mobile app. You can also compare the intensity of the different activity zones (low, medium, high) so that the higher the intensity, the faster your activity goal is reached. You can find more examples for low, medium and high intensity activities at the Polar Flow web service.


• Advanced activity analysis
  Activity reports store all your daily activity so that you can easily analyse your daily and long-term physical activity. The total active time tells you the cumulative time of body movements that are good for your body and health. Besides the many details you get about your physical activity and all the health benefits that come with it, you can also see the inactive periods and when you've been still for too long.


• Training diary
  Diary is available at the Polar web service. When you transfer training results from your training computer to your Diary, you can easily follow up your training as well as plan your future training sessions. You can choose to see your training sessions in a Month or Week view, along with a Month or Week summary.

Polar Flow mobile app features

• Steps
  Counts steps taken during the day, which allows for very simple targeting of daily activity. A basic recommendation is to aim for 10,000 steps or more a day.


• Sleep duration and quality
  Starts tracking your sleep time automatically when you lie down and your body movements slow. The Polar Flow mobile app and web service tell you how much you slept in total and how restful your sleep was. By showing you the amount of restful versus restless sleep, it gives you a detailed look into how you sleep at night so you can see if it's affected by any changes in your daily life.


• Mobile app compatibility
  iPad (3rd & 4th generation), iPad mini, iPhone 4S, iPhone 5, iPhone 5C, iPhone 5S, iPod touch (5th generation). The Android version will be confirmed later.


• Instant training analysis


• Inactivity Alert
  Reminds you when you have been sitting for too long.


• Easy data sync to the Polar Flow web service via Bluetooth® Smart

Recording features

• Memory capacity 30 h training with GPS and HR


• Training diary
  Stores up to 30 h of training time (may vary depending on your language settings). You can see your training history from the past four weeks and what you have planned for four weeks ahead.


• Training files (with summaries) – 14

Data transfer

• Compatible with PC Windows XP, Windows 7, Windows 8, and later


• Compatible with Polar Flow web service via standard micro-USB cable (requires FlowSync software


• Compatible with Polar Flow mobile app via Bluetooth Smart


• Compatible with Mac OS X 10.6, OS X 10.7, OS X 10.8, and later


• Data export (Coming 2014 - 09)
  Exporting data so that you can send your training files to third party apps and services.

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Smart Coaching

If you’re looking for real progress when you train, you need the best guidance, so to help Polar developed Smart Coaching.

Polar’s unique easy-to-use Smart Coaching features offer the best possible guidance on how to develop your training, personalised to your needs, and designed for maximum enjoyment and motivation when training, as well as helpful feedback on your progress.

	Smart Calories Lets you know exactly how many calories you've burned.
	Polar Fitness Test/OwnIndex Tells you exactly how your fitness is developing.
	Polar Running Index Illustrates how your running performance is developing.
	Polar Training Benefit Motivating feedback straight after exercise.
	Polar Activity Guide Helps you reach your daily activity goals by staying active all day long.
	Polar Activity Benefit Gives feedback about your daily, weekly and monthly activity.

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Sensor Features

Integrated GPS features

• 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.


• Finish time estimator
  When heading out for a run or a ride, you get an estimate of your end time based on your pace or speed.


• Autostart/stop
  When you turn on this feature, your training computer starts and stops training recording automatically when you start or stop moving.


• Distance – training, lap, trip and total›


• Speed/Pace – current, average and maximum


• Running Index
  Running Index is based on heart rate and speed data measured during the run. It gives daily information about your performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance.


• GPS based altitude

Stride sensor Bluetooth® Smart (Run) features

S3+ stride sensor comes in black with a new, firm shoe attachment which guarantees accurate speed and distance measurement. It is shock and water resistant, handling even the most demanding runs. This small and lightweight sensor measures each stride you take, helping you analyze the effectiveness and efficiency of your run.

It measures running speed/pace and distance, helping improve your running technique by telling you your running cadence and stride length - Runners adjust stride length to gather speed which naturally increases as speed increases. To combat a common mistake of over-striding is to use the most efficient stride length usually the one that feels the most comfortable and natural.

• Cadence – current, average and maximum
  Running cadence measures how many times your either right or left foot hits the ground in one minute. Running cadence is measured as steps per minute. With this feature you can sharpen your cadence and make your ground contact time shorter. This will help you to find a balance between leg power and leg speed.


• Distance – training, lap, trip and total
  Distance (km, mi) can be set and measured in several ways. Training distance tells you the distance traveled during a training session. Trip distance tells you the distance from the latest trip reset. Lap distance tells you the distance of one lap. Total distance is the distance accumulated since the last reset. Odometer tells you the cumulative distance which you cannot reset.


• Jump Test
  Helps to assess leg muscular strength and power output and how tired your muscles are. Requires Polar stride sensor Bluetooth® Smart.


• Race Pace
  Race Pace allows you to set a target speed/pace for a certain distance. It then helps pacing the run or ride by showing the current speed/pace and by telling in time, how much you are behind or ahead of the set target.


• Running Index
  Running Index is based on heart rate and speed data measured during the run. It gives daily information about your performance level, both aerobic fitness and running economy. Improvement in running efficiency indicates improved economy of running performance. In V800, this feature can also recognise if you're running uphill or downhill.


• Average stride length
  Stride length is the average length of one step, that is, the distance between your right and left foot contacting the ground. Runners adjust stride length to gather speed: stride length increases as speed increases. Yet one of the most common mistakes novice runners make is over-striding. The most efficient stride length is the natural one – the one that feels most comfortable.


• Speed/Pace – current, average and maximum
  Speed (km/h or mi/h) is measured with GPS, footpod, stride sensor or cycling speed sensor. Pace (expressed as min/km or min/mile) stands for the rate of speed. Pace is usually used in running. By setting a target pace, you can follow how fast you need to run in order to reach a certain distance in a predefined time.


• Speed/Pace-based target zones with visual and audible alarm
  You can define your target zones for a training session based on speed. When you are out of the preset zones, the training computer will give a visual and audible alarm.

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Watch Features

• Backlight


• Battery life: Up to 8 h training time (when both GPS and HR in use), 24 days in time mode with daily activity monitoring


• Rechargeable battery with standard micro-USB cable›


• Firmware update
  You can always update the software to the latest version with a USB cable.


• Date and weekday indicator


• Button lock


• Time of day (12/24h) with alarm and snooze


• Water resistant – 30m/100ft


• Warranty: 2 years