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1. Intensity of HR n Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart ax Comfortable and easy low muscle and car diovascular load Recommended for Everybody for long training sessions dur ing base train ing periods and for recovery exercises dur ing competition season VERY LIGHT 50 60 104 114 bpm 20 40 minutes Benefits Helps to warm up and cool down and assists recov ery i Feels like i Very easy little strain Recommended for For recov ery and cool down through out training sea son Training in heart rate zone 1 is done at a very low intensity The main training principle is that performance improves when recovering after and not only during training Accelerate the recovery process with very light intensity training 55 Training in heart rate zone 2 is for endurance training an essential part of any training program Training ses sions in this zone are easy and aerobic Long duration training in this light zone results in effective energy expenditure Progress will require persistence Aerobic power is enhanced in heart rate zone 3 The training intensity is higher than in sport zones 1 and 2 but still mainly aerobic Training in sport zone 3 may for example consist of intervals followed by recovery Train ing in this zone is especially effective for imp
2. 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you are done O When you sync your M450 with the Flow app your training data is also synced automatically via an inter net connection to the Flow web service For support and more information about using Polar Flow app go to www polar com en support Flow_app 67 CARING FOR YOUR M450 Like any electronic device the Polar M450 should be kept clean and treated with care The instructions below will help you fulfill the guarantee obligations keep the device in peak condition and avoid any issues in char ging or syncing M450 Keep your training device clean Use a damp paper towel to wipe dirt from the training device To maintain the water resistance do not wash the training device with a pressure washer Do not immerse the training device in water Never use alcohol or any abrasive material such as steel wool or cleaning chemicals After each time of using the USB port of the training device check visually that there is no hair dust or other dirt on the sealing surface area of the lid back case Gently wipe to remove any dirt Do not use any sharp tools or equipment for cleaning which could cause scratches to the plastic parts O Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not immerse the training device in water Using the training device in excessive rainfall may cause inter
3. TRAINING SUMMARY ON YOUR M450 After each training session you ll get an instant training summary of your session To view your training sum mary later go to Diary and choose the day and then choose the summary of the session you want to view Longest distance 34 20 km Summary Start time 10 42 am Duration 01 18 44 3 Distance 34 20 km Summary Training benefit i Steady state training M450 rewards you every time you reach your Personal best result in aver age speed pace distance or calories The Personal best results are sep arate for each sport profile Time when you started the session duration of the session and distance covered during the session Distance is visible if the GPS function was on or Polar Speed Sensor Bluetooth Smart in use Textual feedback on your performance The feedback is based on training time distribution on heart rate zones calorie expenditure and duration of the session Press START for more details O Training benefit is shown if you used a heart rate sensor and trained for at least a total of 10 minutes in the heart rate zones 40 00 01 27 00 11 20 1 00 22 02 00 08 11 Fat burn of calories 30 Summary Speed zones 00 00 00 l 00 13 39 00 36 25 00 25 24 00 00 42 30 4 km h Maximum speed 1 42 7 km h Time you spent on each heart rate zone O Visible if you used a heart rate sensor Your average and maximum heart rate are shown in beats
4. tery capacity especially if the temperature is higher BATTERY OPERATING TIME The battery operating time is up to 16 hours with GPS and heart rate sensor The operating time depends on many factors such as the temperature of the environment in which you use your M450 the features you select and use e g the use of the front light reduces the operating time and battery aging The operating time is significantly reduced in temperatures well below freezing LOW BATTERY NOTIFICATIONS Battery low Charge The battery charge is low It is recommended to charge M450 Charge before training The charge is too low for recording a training session 13 A new training session cannot be started before charging M450 When the display is blank M450 has either gone to sleep mode or its battery is empty M450 goes to sleep mode automatically when it s in time view and you haven t pressed any button for ten minutes It wakes up from sleep mode when you press any button If it doesn t wake up it s time to charge BUTTONS M450 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 LIGHT gt A UP E BACK W DOWN START LIGHT TIME VIEW AND MENU PRE TRAINING MODE DURING TRAINING e Illuminate the display e Illuminate the display e Illuminate the display e Press and
5. your session is automatically paused when you stop moving Activation speed set the speed at which recording is paused e Automatic 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 In training view press and hold LIGHT to enter Quick menu You ll find e Lock buttons Press START to lock buttons To unlock press and hold LIGHT Set front light on or off e Set backlight on or off e Calibrate power sensor Power sensor calibration is visible only when accessing sport profile set tings from pre training mode and you have paired the sensor For more information on calibration see Polar LOOK K o Power Sensor Bluetooth Smart e Calibrate altitude Set the correct altitude It is recommended to always manually calibrate altitude when you know your current altitude e Interval timer Create time and or distance based interval timers to precisely time work and recovery phases in your interval training sessions e Current location info Current location and the number of visible satellites e Choose Set location guide on and press START Location guide arrow view set on is dis played and M450 goes to Back to Start view This selection is only available if GPS is set on for the sport profile In pause mode press and hold LIGHT to enter Quick menu You ll find e Lock buttons Pr
6. 2 2 2 2 0000 eee 35 Stata Training SESSION aroei aena a dn sekie toon sons de bia see acatiedaandceu ten e SaS 35 Start a Session with Training Target 0000 000 cece cece e cece cee eeeeeeeeeceeeeeeeeeeees 37 Start a Session with Interval Timer 1 02 22 eee ccc ccc ee eee eanna ence cece cnn nan 37 Functions During Training 0000 0 o ccc ccc ce cece cece cece eeeeeeeeeeeeeeeeeeeeeeeeeeceeeees 38 Takes HE tonta ar cing aa EE IT jodie warned is 38 Lock a Heart Rate Speed or Power Zone 2 2 2 2 22 cece ccc ccce cece cece cc cceeeeecceeececeeeeeeeeees 38 Change Phase During a Phased Session 2 0 0 0 ccc ccccccceccecccccceecccccccceeccccccceceeeeeccceees 39 Change Settings in Quick Menu 0 02 22 c cece daadaa aa ccc cee cece cece eeeceeeeeeeeeeeees 39 Pause Stop a Training Session 0 00000 ccc ccc cee cece cece nn cnn nn none 39 After Trainin ict cui rita did dida lu Det oo con tia can ae 40 Training Summary on Your M450 ooo eee cece cece cece cece cccecccccccecceccececceeceeeeeeeeeeeeenes 40 Polar FlOWADp E EEA AIEEE id e den noe hod ne uae coe 43 Polar Flow Web Service _ 2 2 2 ooo eee 43 AAA O O done athed 29d IN 44 AssIsted GRS A DP Sii A BR 44 ASGPS EXpiry Date e e do e pete N cana arte 44 ERECTO A da e eos rare da nea 45 A A A 45 Barometers eranen O A oreo a Me ain ah Sanh Mee cde See ath Ee ay ab Se a 45 SMart COACHING e da des e ie A 46 Training BEN A a
7. Ib ft Set the units used to measure weight height distance and speed LANGUAGE Choose Dansk Deutsch English Espa ol Fran ais Italiano A 4 3 Nederlands Norsk Polski Por tugu s 4 P X Pyccku Suomi or Svenska Set the language of your M450 ABOUT YOUR PRODUCT Check the device ID of your M450 as well as the firmware version HW model and A GPS expiry date QUICK MENU In pre training mode press and hold LIGHT to access the settings of the currently chosen sport profile e Training sounds Choose Off Soft Loud or Very loud Heart 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 e GPS recording Choose Off or On Bike settings Used sensors View all the sensors you have linked to the bike e Calibrate altitude Set the correct altitude It is recommended to always manually calibrate altitude when you know your current altitude 24 e Speed settings Speed 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 Check speed zone limits Check the limits for each speed zone e Automatic pause sett Automatic pause Choose On or Off If you set the automatic pause On
8. Distance based Set the distance for the timer and press START Set another timer is shown To set another timer choose Yes and repeat step 2 When completed choose Start X XX km XX XX and press START to enter the pre training mode and then choose the sport profile you want to use When M450 has found all the signals press START Recording started is displayed and you can start training O You can also start the Interval timer during the session for example after warm up Press and hold LIGHT to enter Quick menu and then choose Interval timer 37 FUNCTIONS DURING TRAINING TAKE A LAP Press START to record alap Laps can also be taken automatically In sport profile settings set Automatic lap to Lap distance or Lap duration If you choose Lap distance set the distance after which each lap is taken If you choose Lap duration set the duration after each lap is taken LOCK A HEART RATE SPEED OR POWER ZONE Press and hold START to lock the heart rate speed or power zone you are currently in To lock unlock the zone press and hold START If your heart rate speed or power goes beyond the locked zone you will be noti fied with audio feedback O The heart rate speed and power zones can be activated in the Flow web service You can individually customize the zones for each sport profile they re available in To edit the zones sign in to the Flow web ser vice and click your name in the upper right comer Choose Sport Profiles
9. RATE SENSOR 1 Moisten the electrode areas of the strap 2 Attach the connector to the strap 3 Adjust the strap length to fit tightly but comfortably Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap Check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position O Detach the connector from the strap and rinse the strap under running water after every training session Sweat and moisture may keep the heart rate sensor activated so also remember to wipe it dry START A TRAINING SESSION 1 In time view press START to enter pre training mode 2 In pre training mode choose the sport profile you want to use with UP DOWN O To change the sport profile settings before starting your session in pre training mode press and hold LIGHT to enter the Quick Menu To return to the pre training mode press BACK If you have set the GPS function on in this sport profile and or a compatible Bluetooth Smart sensor in use M450 will automatically start searching for the signals 35 Stay in the pre training mode until M450 has found the GPS and sensor signals and your heart rate to make sure your training data is accurate To catch the GPS satellite signals go outdoors and away from tall buildings and trees Keep your M450 still with the display facing upwards during the search Hold the
10. Temperature 63 Heart rate e Distance Average heart rate e Lap distance e Automatic lap Lap HR average distance Automatic lap average heart rate Last lap average heart rate Maximum heart rate Lap maximum heart rate Automatic lap maximum heart rate Last lap max imum heart rate Calories HR zone pointer Time in HR ENVIRONMENT BODY MEASUREMENT DISTANCE zones e HR limits CADENCE e pace Average speed pace Lap average speed pace Automatic lap average speed pace Last lap average speed pace Maximum speed pace Lap maximum speed pace Automatic lap max speed pace Last lap maximum speed pace Speed pace zone pointer Distance in speed pace zones Time in speed pace zones Speed pace limits Cadence Average cadence Lap average cadence Automatic lap average cadence Last lap average cadence Maximum cadence Lap maximum cadence Power Rolling average power Average power Lap average power Automatic lap average power Last lap average power Maximum power Lap maximum power Automatic lap maximum power Last lap maximum power Power zone pointer Force max of revolution Left right balance Average left right balance Lap average left right bal ance Automatic lap average left right balance Last lap average left right balance O Depending on your power view selection in Sport profile settings the power output is shown in W Watts W kg Watts
11. This ses sion also developed your speed and efficiency Tempo training Great pace in a long session You improved your aerobic fitness speed and ability to sustain high intensity effort for longer This session also increased your resistance to fatigue Tempo training Great pace You improved your aerobic fitness speed and ability to sustain high intensity effort for longer Tempo amp 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 amp 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 8 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 8 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 t
12. Training Load and Recovery this feature is available in the Polar Flow web service e Fitness Test e Orthostatic Test e Heart rate zones e Smart calories TRAINING BENEFIT The Training Benefit feature helps you better understand the effectiveness of your training This feature requires the use of the heart rate sensor After each training session you get textual feedback on your per formance providing that you have trained at least a total of 10 minutes in the sport zones The feedback is based on training time distribution on sport zones calorie expenditure and duration In Training Files you get the feedback in more detail The descriptions of different training benefit options are listed in the table below Feedback Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient This session also increased your resistance to fatigue 46 Feedback Maximum training That was a hard session You improved your sprint speed and the nervous system of your muscles which make you more efficient Maximum amp Tempo training What a session You improved your speed and efficiency This session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer Tempo amp Maximum training What a session You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer
13. according to use and operating conditions At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and where possible utilizing sep arate collection of electronic devices Do not dispose of this product as unsorted municipal waste The Polar H7 heart rate sensor has a user changeable battery To change the battery yourself please follow the instructions carefully as instructed in Changing Heart Rate Sensor Battery Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be dis posed of properly according to local regulations CHANGING HEART RATE SENSOR BATTERY To change the battery of the heart rate sensor yourself carefully follow the instructions below When changing the battery make sure the sealing ring is not damaged in which case you should replace it with a new one You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers In the USA the sealing ring battery kits are also available at www polar com us en When handling a new fully charged battery avoid clasp like contact i e simultaneously from both sides with metal or electrically conducting tools like tweezers This may short circuit the battery ca
14. dde a e AS be AN o us e Se 14 e AA A O A A A A SoM RNA ARES 14 E AA A ON AE RE ae REG RRA A eee AREAS ARORA SRE IAN 15 Up DOWNS rsd 5 antics qesan dane iS a anes indie 15 DIARY Games cee ek th oe Sets ee eee E NR A 16 AMS e a Si 16 TOSE ua A E psec o Aare 16 Interval Timer 2 2 2 eee 17 FAV OMICS soe clay cnn seth olathe Sl Re Mint Naan ate Om AN 17 PMA 4 2 S348 2 oer tt O ae Dele eS AEE le ANI ae eae A a a 17 Pairing Compatible Bluetooth Smart O Sensors with M450 2 2 e cence cece cece ee eeeeeees 17 Pair a Mobile Device with M450 occ 17 Delete a Painngi Lexicon aid it Sead id Sellen d ii Pob de 18 A A A E O 19 Sport Profile SCTHINGS gt 22 5e 6 Icaro da e loe uta ol 19 SOULS as vella E A A A SA Ia 20 Physical Settings e A den BAD da de tee ll 21 CIO ed te dd rn do cba ele arde od os 21 ESO a es E aid a iia ee ee o e a 21 Date ORBITA csesronictiotiesc cocida ek dopo od o dea iso ii da 21 LI RRA A TS AA AI A A A AR A A EA PAIE EAS 21 TrainingiBackKgrouUNd sescmurrarcron rd decanta tao 22 Maximum Heart Rate oil Nee ee Ad 22 General SettidS vimos pa a a IT Arana 22 Pairand SNC e ss dee e ea cda ble o dd e do 23 ETONE LINE Settings cocos caos sd Dn ts AA a ia a 23 TMM GP eit ce tel atts atic enh Ne cn at tod Gein Sel e OSA eee Reese aaa he eo Sete hehe 23 DS Se fate ee E tat A e Stet AAS NOD e Sh 23 Week s Starting Day 4 20 252 eae boca Soke ee Se eo ee eg 24 Button Sounds nes 24 Button LOCK com eos ie nent ce i
15. found Lie down amp relax is shown on the display e Your heart rate graph is shown on the display Do not move during this first part of the test which lasts 3 minutes e After 3 minutes the M450 will beep and Stand up is displayed Stand up and remain standing still for 3 minutes e After 3 minutes the M450 will beep again and the test is finished e You can interrupt the test in any phase by pressing BACK Test canceled is displayed If M450 cannot receive your heart rate signal the message Test failed is displayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly TEST RESULTS As aresult you see your HRrest HRstand and HRpeak values compared with the average of your previous results Your latest test result is shown in Tests gt Orthostatic test gt Latest result Only your most recently per formed test result is shown In the Flow web service you can follow your test results in the long term For a visual analysis of your Ortho static test results go to the Flow web service and select the test from your Diary to view details from it HEART RATE ZONES Polar heart rate zones introduce a new level of effectiveness in heart rate based training Training is divided into five heart rate zones based on percentages of maximum heart rate With heart rate zones you can easily 52 select and monitor training intensities MAXIMUM Example Heart Example
16. hour or min km minutes per kilometer If you have chosen imperial units choose mph miles per hour or min mi minutes per mile Check speed zone limits Check the limits for each speed zone 20 e Automatic pause sett Automatic pause Choose On or Off If you set the automatic pause On your session is automatically paused when you stop moving Activation speed set the speed at which recording is paused e Automatic 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 O To use automatic pause or distance based automatic lap you must have the GPS function on or Polar Speed Sensor Bluetooth Smart in use PHYSICAL SETTINGS To view and edit your physical settings go to Settings gt 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 Weight e Height e Date of birth e Sex e Training background e Maximum heart rate WEIGHT Set your weight in kilograms kg or pounds Ibs HEIGHT Set your height in centimeters metric or in feet and inches imperial DATE OF BIRTH Set your birthday The order in which the date s
17. kg or FTP of functional threshold power When you are done with the sport profile settings click save To sync the settings to your M450 press syn chronize in FlowSync POLAR FLOW APP Polar Flow app allows you to see an instant visual interpretation of your training data straight after your ses sion It lets you easily access your training targets and view test results Flow app is the easiest way to sync your training data from your M450 with the Flow web service When using the app with your M450 you can e Geta quick overview of your training and analyze every detail of your performance right away Route view on a map e Training Benefit e Training Load and recovery time e Start time and duration of your session e Average and maximum speed pace and distance e Average and maximum heart rate cumulative heart rate zones e Calories and fat burn of calories e Maximum altitude ascent and descent e Lap details e See your progress with weekly summaries in the calendar O Before you can start using the Flow app you need have your M450 registered in the Flow web service The registration takes place when you set up your M450 at flow polar com start For more information see Set Up Your M450 To start using the Flow app download it from the App Store or Google Play onto your mobile device For sup port and more information on using the Polar Flow app go to www polar com en support Flow_app Before taking a new mobile de
18. position until M450 has found the satellite signals Finding GPS satelllite signals is faster with the help of assisted GPS A GPS The A GPS data file is auto matically updated to your M450 when you sync your M450 with the Flow web service via the FlowSync soft ware If the A GPS data file has expired or you haven t synced your M450 yet more time may be needed for finding the satellite signals For more information see Assisted GPS A GPS 3 When M450 has found all the signals press START Recording started is displayed and you can start training Heart rate M450 has found your heart rate sensor signal when your heart rate is shown GPS The percentage value shown next to the GPS icon indicates when the GPS is ready When it reaches 100 OK is displayed Cycling sensors OK is shown next to the bike icon when M450 has found the sensor signals If you have linked sensors to more than one bike you ll see a number next to the bike icon indicating the bike in use M450 chooses the bike to which the nearest sensor is linked Example You ve linked a speed sensor to Bike 1 and another speed sensor to Bike 2 Both bikes are nearby when you enter the pre training mode in M450 The speed sensor linked to Bike 1 is closer to the M450 Therefore M450 chooses Bike 1 for the ride Number 1 is show next to the bike icon If you wanted to use Bike 2 instead do either of the following e Return to the time mode Then increase the dista
19. that as the minimum of zone 3 TRAINING TARGET WITH SPEED AND POWER ZONES You can create training targets based on speed and power zones After synchronizing the targets via FlowSync you ll receive guidance from your training device during training DURING TRAINING During your training you can view which zone you are currently training in and the time spent in each zone AFTER TRAINING In the training summary on M450 you ll see an overview of the time spent in each speed or power zone After syncing detailed visual speed or power zone information can be viewed in the Flow web service SPORT PROFILES 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 For more information see Sport Profiles Settings and Sport Profiles in Flow Web Service 57 CHANGEABLE COVER Change the M450 back cover to match the colors of your bike perfectly You can buy additional back covers in different colors separately To change the cover At the top right corner of M450 put your thumbnail in the groove between the case and the back cover to open the cover slightly Place the bottom edge of the color back cover against the bottom edge of M450 1 Then press the top of the cove
20. 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 M450 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 M450 at its best it s important that you do the setup in the Polar Flow web service later O M450 is delivered in sleep mode It wakes up when you plug it into a computer or a USB charger If the bat tery is completely empty it takes a couple of minutes for the charging animation to appear SET UP IN THE POLAR FLOW WEB SERVICE 1 Goto flow polar com start and download the Polar FlowSync software which you need to connect your M450 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 M450 into your computer s USB port with the USB cable M450 wakes up and starts charging Let your computer install any USB drivers if it suggests so 11 5 The Flow web service opens automatically on your internet browser Create a Polar account or sign in if you already have one
21. 6 51 52 56 Women 20 24 27 31 32 36 37 41 42 46 47 51 2523 2600 s 0640 na aes 30 34 25 29 30 33 34 37 38 42 43 46 35 39 24 27 28 31 32 35 36 40 41 44 The classification is based on a literature review of 62 studies where VO ax Was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aer obic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 50 VO max A clear link exists between maximal oxygen consumption VO2 nax of the body and cardiorespiratory fitness because oxygen delivery to tissues is dependent on lung and heart function VO2 maximal oxygen uptake maximal aerobic power is the maximal rate at which oxygen can be used by the body during maximal exercise it is related directly to the maximal capacity of the heart to deliver blood to the muscles VO2___ can be measured or predicted by fitness tests e g maximal exercise tests submaximal exercise tests Polar Fit ness Test VO2 nax is a good index of cardiorespiratory fitness and a good predictor of performance capability in endurance events such as distance running cycling cross country skiing and swimming VO2 nax can be expressed either as milliliters per minute ml min ml min 1 or this value can be divided by the person s body weight in kilograms ml kg min ml m kg 1m min 1 ORTHOSTATIC TEST Orthostatic test is a general
22. Automatic front light The M450 turns the front light on and off according to light condition Activation level Choose Dark Dusk or Light e Blink rate Choose Blinking off Slow Fast or Very fast FLIGHT MODE Choose On or Off Flight mode cuts off all wireless communication from the device You cannot use it in training sessions with Bluetooth Smart sensors nor when syncing your data to the Polar Flow mobile app because Bluetooth Smart is disabled TIME Set the time format 24 h or 12 h Then set the time of day DATE Set the date Also set the Date format you can choose mm dd yyyy dd mm yyyy yyyy mm dd dd mm yyyy Yyyy mm dd dd mm yyyy or yyyy mm dd O When you sync your M450 with the Flow web service via the FlowSync software or via the Flow app the time and date settings are automatically updated according to the computer s or phone s watch settings 23 WEEK S STARTING DAY Choose the starting day of each week Choose Monday Saturday or Sunday BUTTON SOUNDS Set the button sounds On or Off O Please note that this selection does not modify training sounds Training sounds are modified in sport pro file settings For more information see Sport Profile Settings on page 19 BUTTON LOCK Choose Manual lock or Automatic lock In Manual lock you can lock the buttons by manually from the Quick menu In Automatic Lock the button lock automatically goes on after 60 seconds UNITS Choose metric kg cm or imperial
23. 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 M450 and the service FlowSync status will change to completed once the synchronization is done O The languages you can choose in the Polar Flow web service are Dansk Deutsch English Espa ol Francais Italiano A A 53 Nederlands Norsk Polski Portugu s fj f F X Pyccku Suomi or Svenska SET UP FROM THE DEVICE Plug M450 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 M450 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 Date Enter the current date Units Choose metric kg cm or imperial Ib ft units Weight Enter your weight Height Enter your height Date of birth Enter your date of birth Sex Choose Male or Female on Oo TO FF oO DY Training background Occasional 0 1 h week Regular 1 3 h week Frequent 3 5 h week Heavy 5 8 h week Sem
24. POLAR POLAR M450 CONTENTS Contents at neat arn tt e ht e A Ube Rade eel e a Ae e SAMO 2 INtTOdUCtION 2 o 526eg tonne de DI oie eh toon kar sso ae les nan lee ane ass 9 M450 s testucser case rd decanta nte d beer ch reese nee a iae ers dal nde covets eran Stee sen ke 9 hihet Rale Sensor srren oo ene radia tels directa cda wenden Todas tard tele oa tela 9 USB Cal ta Sl o eee e E 10 Polar Flow Mobile App tess sucrose dd a dl ade o 10 Polar FlowSync Software 0 02 occ cece cece cece cece ccc cece cece ce cece cece cece Aaaa oa araara raana 10 Polar Flow Web SOVICE gt 00cocooios cis nts lt teens soe A A ets alot desta ada 10 Get Started voii eee dle decreta dado 11 SetUp Your MISO crac bescotes totems fade chess sie dere dl a hdr cerco rate coreo da canoa bdo do 11 Set Up in the Polar Flow Web Service 2 2 2 2 222 c cece cece eee ee cece ccc eeeeeccceceeeeeeeeeeeeeees 11 Setup tronmmthe DEVICE oe is eh ies cute alo atado Noa BALL ot thy snail ae AN ta dada e aig itt O 12 Charge the Battery o ooooocccccccccccccccccccccccccccccccn eee ee eee ne been eee eeeeeeeeeeeeeeeceeeeeeeeeeeeseeees 12 Battery Operating Time 0 000000 cece eee eee cece cece AA Aa EE EA o oa aaraa oraaa 13 Low Battery Notifications 2200000222 c cece cece cece cece cece cece cece ceceeeeeeeeeeeeeees 13 A A II II O SOUSA Note a 14 Button FUNCIONS 25 lt i on avon crecida ave an nobis ttn dan beh do labo cial ede tees 14 Na ns a
25. SEN ita 46 Training Load and Recovery 2 22 2 20 ccc cece cee cece cece ceeeeeceeeeeeneteeneeneceeeeeucesccsccccceueeseeeees 48 Fitness Testo eee 48 Before the Test 5 5 02 aldo bu wien eB Need detalla dob hen a Beto 49 Performing the Test lt 2 22002 ssc A Soe A gra USS ote a tate BY 49 Fos RESSA e le Naar fo neh alte terete eae tadas Oso 49 Fitness Level Cl sses lt lt 2ccrs04 e Shh ttt AS da EL AA E Bt SS tO NE CRANE E 50 MON s2ieceeises nie way bast fascia nub ncn TE Besa oe nase a AIE ENEE A we tsetse 50 WOMEN xcokseccscc2escosiise Mason chatted A Soe ei Be ROU oe age MEO ERS 50 NO2ZMAXS resin an cen Jadech NN 51 OrthostaticTest oc esas dl Mar cess events stele bel eee Saber aaa aes 51 Betore the est ois kk deste eee il Ey oA ee ADEM Ae tee e dul cbs tee 51 Performing the test 220 0 c cece cece cece cece cece taaan rinrin aunan raaraa nenene 52 Fest Results 2 322 ess ee tea eh se Ahh So dee gia a8 hl 52 Healt Rate Zones st s ccecec tose to lr ce dooce aci 52 Smart Calones 22 205 222 40 cece kl lade talca ols bh data eee aa 56 Speediand Power Zones lt lt fse050 doves derrocar dicte Sone shes desert ot anand cu dada e ea 56 Settings enee tetas dale el a a on Re A e oa he a ed 56 Training Target with Speed and Power Zones 2 0 22 c cece cece eececcceecceceeeeeeees 57 DUNA TITANIO 4 A OF tet ASS alah tala tlt BERS NS e CINE BAS ie 57 A AA II 57 lA O AN ES E hth ane 57 Changeable Cover 2 20 oo ccc ccc cec
26. able for swim ming 70 h training with GPS and heart rate depending on your language settings 128 x 128 73 H7 HEART RATE SENSOR 10 C to 50 C 14 F to 122 F Connector material Polyamide Strap material 38 Polyamide 29 Polyurethane 20 Elastane 13 Polyester Uses Bluetooth Smart wireless technology POLAR FLOWSYNC SOFTWARE AND USB CABLE To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port for USB cable FlowSync is compatible with the following operating systems Computer operating system pabe Windows 7 wniows CE fT ECN ECN CN POLAR FLOW MOBILE APPLICATION COMPATIBILITY Polar Flow mobile app for iOS needs Apple s iOS 7 0 or later e Phone 4S or later Polar Flow mobile app for Android needs Android 4 3 or later 74 The Polar M450 training device applies the following patented technologies among others e Ownlndex technology for Fitness test WATER RESISTANCE Water resistance of Polar products is tested according to Intemational IEC 60529 IPX7 1m 30min 20 C Products are divided into four different categories according to water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on case back Water re
27. allows you to analyze every detail of your training and learn more about your per formance Follow your progress and also share your best sessions with others For more information see Polar Flow Web Service 43 FEATURES Assisted GPS A GPS o 20h Soe ste heed aro e of oie oo AEO E led eee shone gs ike boat 44 GPS FONUS atte e tel he ce eta ers aera Sele ate ee aah a Stak Roe ate in ae Mosteoein endin dans 45 Back to Start ns 45 Barometer 00 0222 eee cece ccc cece cece cece cece cece cece cece cece cece cece cece eee eeeeeetereetteeteteteenees 45 Smart Coaching lt ccc cc esos het clete eeraa a aaa S a a bees iio cdta 46 Training Benefit occ eee e eee e bee e cece bene eeeeeeeeeseeceesseccssceeeeees 46 Training Load and Recovery 0 0 00 cece cece cece cece cece eeeeeeeeceeceesseccseseeeeees 48 A oe de ee dea Ag ett ts Ne 48 Orthostatic Test 2 00 0 2 eccececccc cece cece ccc ccc ccc ce ccc cece ns 51 Heart Rate Zones cnn 52 Smart Calories 222 0 cee cece cece cece ccc cece cece eee cececececececcceceececeeeeeeeteeeees 56 Speed and Power Zones cnn 56 SA hae tro ino Coe eh erst ts Coase ate heat cate oe ote a eles 56 Training Target with Speed and Power Zones 2 2 0 2 e cece cece eececeeeeececeeeees 57 During Training nes 57 NN 57 Se o E AA A A ane tee doute tees 57 ASSISTED GPS A GPS The M450 has built in GPS that provides accurate speed and distance measurement for a range of outdoor sports and al
28. and install FlowSync software onto your PC To update the firmware 26 3 4 Plug the micro USB connector into the USB port in the M450 and plug the other end of the cable into your PC FlowSync starts syncing your data After syncing you are asked to update the firmware Choose Yes New firmware is installed this may take some time and M450 restarts O Before updating the firmware the most important data from your M450 is synced to the Flow web service Therefore you will not lose important data when updating 27 INSTALL BIKE MOUNT POLAR ADJUSTABLE BIKE MOUNT You can install the Polar Adjustable Bike Mount either on the stem of your bike or on the left or right hand side of the handle bar 1 Place the rubber base on the stem handlebar 2 Position the bike mount on the rubber base so that the POLAR logo is in line with the handlebar 3 Secure the bike mount onto the stem handlebar with the O ring 4 Align the ledges on the back of the M450 with the slots on the bike mount and turn clockwise until the M450 is in place A O For the best GPS performance make sure the display is facing up 28 COMPATIBLE SENSORS POLAR H7 HEART RATE SENSOR BLUETOOTH SMART Polar heart rate sensor consists of comfortable strap and connector It detects your heart rate accurately and sends the data to the M450 in real time Heart rate data gives you an insight into your physical condition and how your body responds to
29. and install Polar FlowSync software POLAR FLOW WEB SERVICE Plan and analyze every detail of your training customize your device and leam more about your performance at polar com flow 10 GET STARTED Set Up Your M450 oserei eiee c cece cece ence ce eee ee eee araen amt e a oriasi 11 Set Up in the Polar Flow Web Service 2 2 2 222222 eee cece cece cece cece cee cece ce ceceeeeeeeeeceseeeees 11 Set Up from the Device 2 2 2 2 cece ccc ccc eee ccc e eee e cece cece eee cece cece eeeeeeeeeeeeeeeeees 12 Charge the Battery occ cece cee Aaaa cece eee e bebe eee eeeeeeeeeeceeccsececseceeeeees 12 Battery Operating Time 0000000 cece cece bebe ence cece eeeeeeeceeeeeecseceseeeees 13 Low Battery Notifications 22000002222 cee ce ccc ccc cece cece ccc ccc e cece cece ec eeeeeeeteeeeeeees 13 SONS o diu suo 14 Button Functions nine 14 Menu Structure nani 15 Dian ae nen Renee EE ee ee ae a OP ee eR ee eee 16 A O ete eee ee 16 TESTS tae ee e aes dl e ee A o Ue ea oo ed 16 Interval Timer _ 2 2 2 2 2222 ccc cee eee cece eee c cece cece eee e cece eee e ence cece eee eeeeeeeeeeeeeeeeteeeeeeeees 17 TELE nani 17 A A II A ee 17 Pairing Compatible Bluetooth Smart O Sensors with M450 _ 2 222 222 eee eee 17 Pair a Mobile Device with M450 2 2 2 20 2c c cnn c cece cece ccc ee ee ceceecceeeeeeeeeeeees 17 Delete a Pairing 2200 ccc cece cece cece cece cece ns 18 SET UP YOUR M450 Please do the setup in
30. and the sport profile you want to edit The zones can be set under Heart rate Speed Pace and Power Settings After editing the zones sync them to your training device via FlowSync RELATED TO SPORT BASICS HEART RATE SPEED PACE SETTINGS SPEED PACE VIEW ZONE LOCK AVAILABLE km h off e min km On 38 CHANGE PHASE DURING A PHASED SESSION Press and hold LIGHT Quick menu is displayed Choose Start next phase from the list and press START If you have chosen automatic phase change the phase will change automatically when you have finished a phase You will be notified with audio feedback O You can create phased training targets in the Flow web service For more information see Training Tar gets CHANGE SETTINGS IN QUICK MENU Press and hold LIGHT Quick menu is displayed You can change certain settings without pausing your train ing session For more information see Quick Menu PAUSE STOP A TRAINING SESSION 1 To pause a training session press the BACK button Recording paused is displayed and the M450 goes to pause mode To continue your training session press START 2 To stop a training session press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed O Pause time is not included in the total training time 39 AFTER TRAINING Get instant analysis and in depth insights into your training with M450 Flow app and Flow web service
31. ate for your target 3 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 4 You can edit the target if you wish or leave it as it is 5 Click Update changes to save changes made to the favorite Click Add to diary to add the target to your Diary without updating the favorite After syncing your training targets to your M450 you can find e Scheduled training targets in Diary current week and the next 4 weeks e Training targets listed as favorites in Favorites When starting your session access your target from Diary or Favorites For information on starting a training target session see Start a Training Session on page 35 FAVORITES In Favorites you can store and manage your favorite training targets Your M450 can have a maximum of 20 favorites at a time The number of favorites in the Flow web service is not limited If you have over 20 favorites in the Flow web service the first 20 in the list are transferred to your M450 when syncing You can change the order of your favorites by dragging and dropping them Choose the favorite you want to move and drag it into the place you want to put it in the list ADD A TRAINING TARGET TO FAVORITES 1 Create a training target 2 Click the favorites icon Y in the lower right corner of the page 3 The target is added to your favorites or 1 Choose an existing target from your Diary 2 Click the fav
32. ave symptoms of any disease e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or other implanted electronic device e Do you smoke e Are you pregnant Note that in addition to training intensity medications for heart conditions blood pressure psychological con ditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect heart rate It is important to be sensitive to your body s responses during training If you feel unexpected pain or excessive fatigue when training it is recommended that you stop the training or continue at a lighter intensity Note If you are using a pacemaker or other implanted electronic device you can use Polar products In theory interference to pacemaker caused by Polar products should not be possible In practice no reports exist to sug gest anyone ever having experienced interference We cannot however issue an official guarantee on our products suitability with all pacemakers or other implanted devices due to the variety of devices available If you have any doubts or if you experience any unusual sensations while using Polar products please consult your physician or contact the implanted electronic device manufacturer to determine safety in your case If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials in T
33. ccurate in Set tings gt Physical settings PERFORMING THE TEST To perform the fitness test go toTests gt Fitness Test gt Relax and start the test e Searching for heart rate is displayed When heart rate is found a heart rate graph your current heart rate and Lie down amp relax is shown on the display Stay relaxed and limit body movements and com munication with other people e You can interrupt the test in any phase by pressing BACK Test canceled is displayed If M450 cannot receive your heart rate signal the message Test failed is displayed In which case you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly TEST RESULTS When the test is over you hear two beeps along with a description of your fitness test result and your estim ated VO is displayed 2max Update to VO2max to physical settings is displayed e Select Yes to save the value to your Physical settings e Select No only if you know your recently measured VO max value and if it differs more than one fit ness level class from the result Your latest test result is shown in Tests gt Fitness test gt Latest result Only your most recently performed test result is shown For a visual analysis of your Fitness test results go to the Flow web service and select the test from your Diary to view details from it 49 Fitness Level Classes 20 24 32 37 38 43 44 50 51 56 57 62 30 34 29 34 35 40 41 45 4
34. ce tween eSATA be dane sts E Savona 24 US e tele ne SAO Ne leis ea de aa e o pak es O do yet ak ns ot 24 LANGUAGE 2 22 o de e redobla dant 24 ADQUEVQUE PIOGUCE sree a e A A 24 QUICK A O ae Bescges ENRE 24 Firmware Update rs 26 How to Update Firmware o nn 26 Install Bike Mount iie ne a A aa dele a tates dios bi 28 Polar Adjustable Bike Mount 00 0000000 c ccc e cece cece ceeeeeeeeeeeeeeeeeeeeseeeeeees 28 Compatible Sensors 1 2 0 0 2 o ccc cc cece ee oaoa E EDE EA aa eanan norena 29 Polar H7 Heart Rate Sensor Bluetooth Smart 22 0 00 2 cece cece cece cece c cece ence eeeeeneeeeeeenceees 29 Pair Heart Rate Sensor with M450 2 0 000 eee eee ee eee eden eteeeeeeees 29 Polar Speed Sensor Bluetooth Smart 2 2 0 22 0 0 c ccc e ccc ccc cece eee c ccc ceeeecccecccceeeeeceeeees 29 Pair a Speed Sensor with M450 o 22 2 cco cnn cnn 30 Measuring Wheel Size ti tN ee dd a e o Be a e cel E 30 Polar Cadence Sensor Bluetooth Smart ooo 31 Pair Cadence Sensor with M450 0 2 0 0 ec e ee ce eee cnn cnn ee eet e ee eeeeeneeees 32 Polar LOOK K o Power Sensor Bluetooth Smart 2 222 020 0 000 32 PairK o Power with M450 22 co see eee a AA aye hele ee ele 33 Power Settings on M450 ooo cece ccc cece cece cece cece cece cece cece cece aaran arrainn nn 34 Calibrate K o Power 2 22 2 eee 34 DIALING ses ck a ele aoe ee ad ae e De ce EE ANDI Ohta sr EAST Ie a teats 35 Wear Heart Rate Sensor
35. competitive purposes MAXIMUM HEART RATE Set your maximum heart rate if you know your current maximum heart rate value Your age predicted max imum heart rate value 220 age is displayed as a default setting when you set this value for the first time HR max is used to estimate energy expenditure HR nax is the highest number of heartbeats per minute during maximum physical exertion The most accurate method for determining your individual HR nax is to perform a maximal exercise stress test in a laboratory HR nax is also crucial when determining training intensity It is individual and depends on age and hereditary factors GENERAL SETTINGS To view and edit your general settings go to Settings gt General settings In General settings you ll find e Pair and sync e Front light settings e Flight mode Time e Date e Week s starting day 22 Button sounds e Button lock e Units e Language e About your product PAIR AND SYNC e Pair and sync mobile device Pair mobile devices with your M450 e Pair other device Pair heart rate sensors and cycling sensors with your M450 e Paired devices View all the devices you have paired with your M450 e Sync data Sync data with Flow app Sync data becomes visible after you have paired your M450 with a mobile device FRONT LIGHT SETTINGS e Front light Choose Manual front light or Automatic front light e Manual front light Manage the front light manually from the quick menu
36. cratched cases displays armband elastic strap and Polar apparel e The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product e Items purchased second hand are not covered by the two 2 year warranty unless otherwise stip ulated by local law 75 e During the guarantee period the product will be either repaired or replaced at any of the authorized Polar Service Centers regardless of the country of purchase Guarantee with respect to any product will be limited to countries where the product has been initially mar keted Manufactured by Polar Electro Oy Professorintie 5 Fl 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar com Polar Electro Oy is a ISO 9001 2008 certified company 2015 Polar Electro Oy Fl 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc The Bluetooth word mark and logos are registered trade marks own
37. durations Training effect rate zones in HR Maximum beats per minute m heart rate 220 age for a 30 years old person whose maximum heart 90 100 171 190 bpm less than 5 Benefits Max minutes imal or near maximal effort for breathing and muscles Feels like Very exhaust ing for breath ing and muscles Recommended for Very exper ienced and fit athletes Short intervals only usually in final preparation for short events Intensity of HR n ax 80 90 152 172 bpm 2 10 minutes Benefits Increased abil ity to sustain high speed endurance Feels like Causes mus cular fatigue and heavy breathing Recommended for Exper ienced athletes for year round training and for 53 Intensity of HR n Example Heart Example durations Training effect rate zones in HR Maximum beats per minute max heart rate 220 age for a 30 years old person whose maximum heart ax various dur ations Becomes more important dur ing pre com petition season 70 80 133 152 bpm 10 40 minutes Benefits Enhances gen eral training pace makes moderate intensity efforts easier and improves efficiency Feels like Steady con trolled fast breathing Recommended for Athletes training for events or look ing for per formance gains LIGHT 60 70 114 133 bpm 40 80 minutes Benefits Improves gen eral base fit ness improves recovery and boosts meta bolism Feels like
38. e Polar Flow web service and sync any settings you may have changed If the syncing does not automatically start start FlowSync from the desktop icon Windows or from the applications folder Mac OS X Every time a firmware update is available FlowSync will notify you and request you to install it O If you change settings in the Flow web service while your M450 is plugged into your computer press the synchronize button on FlowSync to transfer to the settings to your M450 For support and more information about using the Flow web service go to www polar com en support flow For support and more information about using FlowSync software go to www polar com en support FlowSync SYNC WITH FLOW APP Before syncing make sure e You have a Polar account and Flow app e You have registered your M450 in the Flow web service and synced data via FlowSync software at least once e Your mobile device has Bluetooth turned on and airplane mode flight mode is not turned on e You have paired your M450 with your mobile For more information Pairing on page 17 66 There are two ways to sync your data 1 Sign into Flow app and press and hold the BACK button on your M450 2 Connecting to device is displayed followed by Connecting to app 3 Syncing completed is displayed when you are done or 1 Sign into Flow app and go to Settings gt General settings gt Pair and sync gt Sync data and press the START button on your M450
39. e ccc aaea eA 0E eee ce eeceeeeeceeeeececeeeeeeeeeees 58 Polar Flow Web Service ooo 59 Training RarGetSte st OAR at RR SOAS Seen iG LEA Sco eons ne Le del 60 Create a Training Target 0 000000 o ccc ccc ccc ce cee eee cece eee eeeeeeeeeeeeeeeeseeeeeseeeseeees 60 QUICK Target Sergas leal lada un x vile bee Moen endo dads 60 Phased Target em ojos do dida eta noo MAE tN 60 EA Le Nett O NS Dect RAR Creat cna eet AA 60 EAS wo tas tt ACOA A AE AN MIDAS Le Dat SA LORS 61 Add a Training Target to Favorites 2 2000 ccc cece cece cece eee ececececcececceeeeeees 61 Edita Pavone cc 222escees oc toria Ak tet A E ASS Gee SoG MC ele soe 62 REMOVE a FAaVONte ic fae his start uals eee Salt dee ae teeta da dune ude otro didas 62 Sport Profiles in Flow Web Service 2 2 2 22222 c cece ccce ee cccc ccc ccceeeececceecceeeeeeceeesessssees 62 Adda Sport Profile cnet seh AS as ee ec NIRA he ene Soh o SARL det al 62 Edita SportiProfiles 0 cts ss e Jalon Me ei ooh eo ht ok aha ao Sal Ne 62 DASS is puts Med e e ck Dd Be ek e gts avs te a a ye LY 62 FeAan Rate Sn rorpr toria LI A A ence uso Saat Lo ee eee as 63 Training VieWS 0 22 22 ooo ccc cece ccc ccc none 63 Polar FIOW ADDP i205 0020S 40 See arse 4 ne dd le sado ack 3 2 frye ae CA 65 DVNGCIIAG e o nl ad e o e ha Te ete Ad oe a te oe ero ol 66 Sync with Flow Web Service via FlOWSyNC 1 00 22 eee cece cece cece ccc cece cece cece ee ceeeeeeeeees 66 SYNC WIH FOW APP aoe
40. e sensor indicates that the sensor is activated The device ID Pair Polar SPD xxxxxxxx is displayed Choose Yes Pairing completed is displayed when the pairing is ready Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START Set wheel size is displayed Set the size and press START MEASURING WHEEL SIZE Wheel size settings are a prerequisite for correct cycling information There are two ways of determining the wheel size of your bike Method 1 Look for the diameter in inches or in ETRTO printed on the wheel Match it to the wheel size in millimeters in the right column of the chart 30 TRTO Wheel size diameter inches Wheel size setting mm O Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure Method 2 e Measure the wheel manually for the most accurate result e Use the valve to mark the point where the wheel touches the ground Draw a line on the ground to mark that point Move your bike forward on a flat surface for one complete rotation The tire should be per pendicular to the ground Draw another line on the ground at the valve to mark a full rotation Measure the distance between the two lines e Subtract 4mm to account for your weight on the bike to get your wheel circumference POLAR CADENCE SENSOR BLUETOOTH SMART The most practical way of measuring your cycling session is with our advanced wireless cadence sensor It measures
41. echnical Specifications To avoid any skin reaction to 72 the heart rate sensor wear it over a shirt but moisten the shirt well under the electrodes to ensure flawless operation O The combined impact of moisture and intense abrasion may cause a black color to come off the heart rate sensor s surface possibly staining light colored clothes If you use perfume or insect repellent on your skin you must ensure that it does not come into contact with the training device or the heart rate sensor TECHNICAL SPECIFICATION M450 Battery type Operating time Operating temperature Training device materials Watch accuracy GPS accuracy Altitude resolution Ascent Descent resolution Maximum altitude Sample rate Accuracy of heart rate monitor Heart rate measuring range Current speed display range Water resistance Memory capacity Display resolution Rechargeable 400mAh 4 35V battery Up to 16 hours with GPS and heart rate sensor 10 C to 50 C 14 F to 122 F Using or storing your M450 in an envir onment where temperature is not within this temperature range may permanently damage the battery capacity especially if the temperature is higher PC GF ABS PC PMMA TPU Better than 0 5 seconds day at 25 C 77 F temperature fae CIEN 1 or 1 bpm whichever larger Defin ition applies to stable conditions 15 240 bpm 0 399 km h 247 9 mph IPX7 rainproof not suit
42. ed by Bluetooth SIG Inc and any use of such marks by Polar Electro Oy is under license REGULATORY INFORMATION This product is compliant with Directives 1999 5 EC and 2011 65 EU The relevant Declar ation of Conformity is available at www polar com en regulatory_ information This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scope of Directive 2012 19 EU of the European Parliament and of the Council on waste electrical and electronic equipment WEEE and batteries and accumulators used in products are in the scope of Directive 2006 66 EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accu mulators These products and batteries accumulators inside Polar products should thus be disposed of separately in EU countries Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and where possible utilize separate collection of electronic devices for products and battery and accumulator collection for batteries and accumulators This marking shows that the product is protected against electric shocks To see the M450 specific regulatory labels go to Settings gt General settings gt About your product O Regulatory markings printed on the device can be found on the back of the case under the back cover F
43. eee e cece cece eee ce cece cceeeeeeeeeeeeseeeeees 26 SPORT PROFILE SETTINGS Adjust the sport profile settings to best suit your training needs In M450 you can edit certain sport profiles set tings in Settings gt Sport profiles You can for example set the GPS on or off in different sports O A wider range of customization options is available in the Flow web service For more information see Sport Profiles in Flow There are six 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 M450 You can have a maximum of 20 sports on your M450 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 e Cycling e Road cycling e Indoor cycling 19 e Mountain biking e Other outdoor e Other indoor O If you have edited your sport profiles in the Flow web service before your first training session and synced them to your M450 the sport profile list will contain the edited sport profiles SETTINGS To view or modify sport profile settings go to Settings gt Sport profiles and choose the profile you want to modify You can also access the settings of the currently selected profile from pre training mode by pressing and holding LIGHT e Training sounds Choose Off Soft Loud or Very loud Heart rate settings Heart rate view Choose Beats per minute bpm or of maximum C
44. elf weekly in the morning following both a recovery day and a heavy training day or a series of heavy training days An optional third test can be performed after a normal training day The test may not provide reliable information during detraining or in a very irregular training period If you take a break from exercise for 14 days or longer you should consider resetting your long term averages and perform the baseline tests again The test should always be taken in standardized similar conditions in order to get the most reliable results It is recommended that you take the test in the morning before breakfast The following basic requirements apply 51 e Wear the heart rate sensor e You should be relaxed and calm e Youcan be seated in a relaxed position or lying in bed The position should always be the same when you do the test e The test can take place anywhere at home in the office at a health club as long as the test envir onment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you e Avoid eating drinking and smoking 2 3 hours prior to the test e Itis recommended to perform the test regularly and at the same time of day to get comparable test res ults preferably in the morning after waking up PERFORMING THE TEST Choose Tests gt Orthostatic test gt Relax and start the test Searching for heart rate is displayed When heart rate is
45. ess START to lock buttons To unlock press and hold LIGHT Set front light on or off e Training sounds Choose Off Soft Loud or Very loud Heart 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 e Bike power settings Power view Set how you want to view your power data Watts W Watts kg W kg or of FTP Power rolling average Set recording frequency Choose 1 3 5 10 15 30 or 60 seconds Set FTP value Set your FTP Functional Threshold Power value The setting range is 60 to 600 watts Check power zone limits Check your power zone limits e GPS recording Choose Off or On 25 e Calibrate power sensor Power sensor calibration is visible only when accessing sport profile set tings from pre training mode and you have paired the sensor For more information on calibration see Polar LOOK K o Power Sensor Bluetooth Smart e Bike settings Used sensors View all the sensors you have linked to the bike e Calibrate altitude Set the correct altitude It is recommended to always manually calibrate altitude when you know your current altitude e Speed settings Speed view Choose km h kilometers per hour or min km minutes per kilometer If you have chosen imperial units choose mph miles pe
46. ettings are depends on which time and date format you have chosen 24h day month year 12h month day year SEX Select Male or Female 21 TRAINING BACKGROUND Training background is an assessment of your long term physical activity level Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months e Occasional 0 1h week You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally e Regular 1 3h week You participate regularly in recreational sports e g you run 5 10 km or 3 6 miles per week or spend 1 3 hours per week in comparable physical activity or your work requires modest physical activity e Frequent 3 5h week You participate at least 3 times a week in heavy physical exercise e g you run 20 50 km 12 31 miles per week or spend 3 5 hours per week in comparable physical activity e Heavy 5 8h week You participate in heavy physical exercise at least 5 times a week and you may sometimes take part in mass sports events e Semi pro 8 12h week You participate in heavy physical exercise almost daily and you exercise to improve performance for competitive purposes e Pro gt 12h week You are an endurance athlete You participate in heavy physical exercise to improve your performance for
47. ference on GPS reception Do not leave the device in extreme cold below 10 C 14 F and heat above 50 C 120 F or under direct sunlight HEART RATE SENSOR Connector Detach the connector from the strap after every use and dry the connector with a soft towel Clean the connector with a mild soap and water solution when needed Never use alcohol or any abrasive material e g steel wool or cleaning chemicals Strap Rinse the strap under running water after every use and hang to dry Clean the strap gently with a mild soap and water solution when needed Do not use moisturizing soaps because they can leave residue on the strap Do not soak iron dry clean or bleach the strap Do not stretch the strap or bend the electrode areas sharply O Check the washing instructions on the label of the strap STORING M450 Keep your training device in a cool and dry place Do not keep it in a damp environment in non breath able material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose the train ing device to direct sunlight for extended periods such as by leaving it in a car or mounted on the bike mount It is recommended to store the training device partially or fully charged The battery slowly loses its charge when it is stored If you are going to store the training device for several months it is recommended to recharge it after a few months This will prolong the battery lifetime 68 Hear
48. file photo in the upper right corner 2 Choose Sport profiles 3 Click Edit under the sport you want to edit In each sport profile you can edit the following information BASICS e Automatic lap Can be set to duration or distance based e Training sounds 62 e Speed view HEART RATE e Heart rate view choose beats per minute bpm or of maximum e Heart rate visible to other devices Other compatible devices using Bluetooth Smart wireless tech nology e g gym equipment can detect your heart rate e Heart rate zone settings With the heart rate zones you can easily select and monitor training intens ities If you choose Default you cannot change heart rate limits If you choose Free all limits can be changed Default heart rate zone limits are calculated from your maximum heart rate TRAINING VIEWS Choose what information you see on your training views during your sessions You can have a total of eight dif ferent training views for each sport profile Each training view can have a maximum of four different data fields Click the pencil icon on an existing view to edit it or add a new view You can select one to four items for your view from seven categories TIME ENVIRONMENT BODY MEASUREMENT DISTANCE Time of day Duration Lap time Automatic lap time Last lap time Altitude Ascent Lap ascent Automatic lap ascent Descent Lap descent Automatic lap descent Lap VAM Inclinometer
49. he measured air pressure into an altitude reading This is the most accurate way to measure altitude and altitude changes ascent descent after calibration Ascent and descent are shown in meters feet Uphill downhill steepness is shown in per centages and grade and is only visible during training when using a Speed Sensor Bluetooth Smart To make sure that the altitude reading remains accurate it needs to be calibrated whenever a reliable ref erence such as a peak or a topographic map is available or when at sea level Pressure variations due to weather conditions or indoor air conditioning may affect altitude readings The temperature shown is the temperature of your M450 O Altitude is automatically calibrated with GPS and it will be shown in gray until it s calibrated To get the most accurate altitude readings it s recommended to always calibrate altitude manually when you know your current altitude Manual calibration can be done in the pre training view or in the training view quick menu For more information see Quick Menu SMART COACHING Whether it s assessing your day to day fitness levels creating individual training plans working out at the right intensity or receiving instant feedback Smart Coaching offers a choice of unique easy to use features personalized to your needs and designed for maximum enjoyment and motivation when training M450 includes the following Smart Coaching features e Training Benefit e
50. he 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 e Sport profiles e Physical settings General settings e Watch settings For more information see Settings TESTS In Tests you ll find 16 Orthostatic test Fitness test For more information see Features INTERVAL TIMER Set time and or distance based interval timers to precisely time work and recovery phases in your interval training sessions For more information see Start a Training Session 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 cycling sensor or mobile device Smartphone tab let into use it has to be paired with your M450 Pairing only takes a few seconds and ensures that your M450 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 trans mission PAIRING COMPATIBLE BLUETOOTH SMART SENSORS WITH M450 For instructions on pairing specific sensors see Compatible Sensors PAIR A MOBILE DEVICE WITH M450 Before pairing a mobile device create a Polar account if you do not already have one and download Flow app from the App Sto
51. heck 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 e Bike power settings Power view Set how you want to view your power data Watts W Watts kg W kg or of FTP Power rolling average Set recording frequency Choose 1 3 5 10 15 30 or 60 seconds Set FTP value Set your FTP Functional Threshold Power value The setting range is 60 to 600 watts Check power zone limits Check your power zone limits O Bike power settings are visible only if K o Power has been paired e GPS recording Choose Off or On e Calibrate power sensor Power sensor calibration is visible only when accessing sport profile set tings from pre training mode and you have paired the sensor For more information on calibration see Polar LOOK K o Power Sensor Bluetooth Smart e Bike settings Wheel size Set the wheel size in millimeters For more information see Measuring wheel size Crank length Set the crank length in millimeters Used sensors View all the sensors you have linked to the bike e Calibrate altitude Set the correct altitude It is recommended to always manually calibrate altitude when you know your current altitude O Altitude calibration is only visible when accessing sport profile settings from pre training mode or training mode e Speed settings Speed view Choose km h kilometers per
52. hold to lock but e Press and hold to enter e Press and hold to enter tons sport profile settings Quick Menu TIME VIEW AND MENU PRE TRAINING MODE DURING TRAINING Exit the menu e Return to time view e Pause training by press ing once Retum to the previous level e Press and hold for 3 seconds to stop training Leave settings recording unchanged Cancel selections 14 TIME VIEW AND MENU PRE TRAINING MODE DURING TRAINING e Press and hold to return to time view from menu e Press and hold to sync with Flow app in time view START TIME VIEW AND MENU PRE TRAINING MODE DURING TRAINING e Confirm selections e Start a training session Press and hold to set zone lock on off e Enter pre training mode Continue training record e Confirm the selection ing when paused shown on the display Press to record a lap UP DOWN TIME VIEW AND MENU PRE TRAINING MODE DURING TRAINING e Move through selection e Move through sports list e Change training view lists e Adjust a selected value 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 15 Inthe menu you ll find e Diary e Settings Tests Interval timer Favorites Interval timer Favorites DIARY In Diary you ll see the current week past four weeks and next four weeks Select a day to see your training sessions of that day t
53. i 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 M450 goes to time view CHARGE THE BATTERY The M450 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 12 1 Lift the rubber cover off the USB port Plug the micro USB connector into the USB port in the M450 and plug the other end of the cable into your PC 2 Charging appears on the display 3 When M450 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 O Do not charge the battery when the M450 is wet O Do not charge the battery in temperatures under 0 C 32 F or over 50 C 122 F Charging your M450 in an environment where temperature is not within this temperature range may permanently damage the bat
54. ith electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To solve these problems try the following 1 Remove the heart rate sensor strap from your chest and use the training equipment as you would nor mally 71 2 Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol Interference is often worst directly in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the heart rate sensor strap back on your chest and keep the training device in this interference free area as much as possible If the training device still does not work with the training equipment it may be electrically too noisy for wire less heart rate measurement For further information www polar com support MINIMIZING RISKS WHEN TRAINING Training may include some risk Before beginning a regular training program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program e Have you been physically inactive for the past 5 years e Do you have high blood pressure or high blood cholesterol e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Do you h
55. kes on average six weeks of regular train ing to see a noticeable change in your OwnIndex Less fit individuals see progress even more rapidly The better your aerobic fitness the smaller the improvements in your OwnIndex Aerobic fitness is best improved by training types that use large muscle groups Such activities include run ning cycling walking rowing swimming skating and cross country skiing To monitor your progress start by measuring your Ownlndex a couple of times during the first two weeks in order to get a baseline value and then repeat the test approximately once a month To make sure the test results are reliable the following basic requirements apply 48 e You can perform the test anywhere at home at the office at a health club provided the testing envir onment is peaceful There should be no disturbing noises e g television radio or telephone and no other people talking to you Always take the test in the same environment and at the same hour e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical exertion alcohol and pharmaceutical stimulants on the test day and the pre vious day e You should be relaxed and calm Lie down and relax for 1 3 minutes before starting the test BEFORE THE TEST Wear your heart rate sensor For more information see Wear Heart Rate Sensor Before starting the test make sure your physical settings including training background are a
56. lows you to see your route on map in the Flow app and web service after your session M450 uses AssistNow Offline service to acquire a fast satellite fix The AssistNow Offline service provides A GPS data that tells your M450 the predicted positions of the GPS satellites This way the M450 knows where to search for the satellites and thus is able to acquire signals from them within seconds even under dif ficult signal conditions The A GPS data updates once a day The latest A GPS data file is automatically updated to your M450 when you sync your M450 with the Flow web service via the FlowSync software A GPS EXPIRY DATE The A GPS data file is valid for up to 14 days Finding GPS satelllite signals is relatively fast during the first three days Time needed for the satellite fix progressively increases during the 10th 14th days Regular updates help to ensure a fast satellite fix You can check the expiry date for the current A GPS data file from your M450 In M450 go to Settings gt Gen eral settings gt About your product gt A GPS exp date If the data file has expired sync your M450 with the Flow web service via the FlowSync software to update A GPS data Once the A GPS data file has expired more time may be needed for finding the satellite signals GPS FEATURES M450 includes the following GPS features e Distance Accurate distance during and after your session e Speed Pace Accurate speed pace information during and after yo
57. ly used tool for monitoring the balance between training and recovery It is based on the training induced changes in the function of your autonomic nervous system Orthostatic test results are affected by several external factors such as mental stress sleep latent illness environmental changes tem perature altitude and others Long term follow up helps you to optimize your training and prevent over training Orthostatic test is based on the measurement of heart rate and heart rate variability Changes in heart rate and heart rate variability reflect the changes in autonomic regulation of the cardiovascular system During the test HRrest HRstand and HRpeak are measured Heart rate and heart rate variability measured during orthostatic test are good indicators of disturbances in the autonomic nervous system for example fatigue or overtraining However heart rate responses to fatigue and overtraining are always individual and require longer term fol low up BEFORE THE TEST When you perform the test for the first time six baseline tests should be conducted over a period of two weeks to determine your personal baseline value These baseline measurements should be taken during two typical basic training weeks not during heavy training weeks The baseline measurements should include tests taken both after training days and after recovery days After the baseline recordings you should continue to perform the test 2 3 times a week Test yours
58. nce between M450 and Bike 1 so that Bike 2 is the one nearest to M450 Enter the pre training mode again e Touchthe sensor in Bike 2 with M450 36 START A SESSION WITH TRAINING TARGET You can create detailed training targets in the Flow web service and sync them to your M450 via Flowsync software or Flow app During training you can easily follow the guidance on your device To start a training session with a training target do as follows 1 2 Begin by going to Diary or Favorites In Diary choose the day the target is scheduled and press START and then choose the target from the list and press START Any notes you have added to the target are displayed or In Favorites choose the target from the list and press START Any notes you have added to the target are displayed Press START to enter the pre training mode and choose the sport profile you want to use When M450 has found all the signals press START Recording started is displayed and you can start training For more information on training targets see Training Targets START A SESSION WITH INTERVAL TIMER You can set one repeating or two alternating time and or distance based timers for guiding your work and recovery phases in interval training 1 2 Begin by going to Timers gt Interval timer Choose Set timer s to create new timers Choose Time based or Distance based e Time based Define minutes and seconds for the timer and press START e
59. o Favorites to easily access it every time want to perform it again O Remember to sync your training targets to your M450 from the Flow web service via FlowSync or Flow App If you do not sync them they are only visible in your Flow web service Diary or Favorites list CREATE A TRAINING TARGET 1 GotoDiary and click Add gt Training target 2 Inthe Add training target view choose Quick Phased or Favorite Race Pace target is not avail able for Polar M450 QUICK TARGET 1 Choose Quick 2 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 3 Fill in one of the following values duration distance or calories You can only fill in one of the values 4 Click Save to add the target to your Diary or the favorites icon Y to add it to your Favorites PHASED TARGET 1 Choose Phased 2 Choose Sport enter Target name required Date optional and Time optional and any Notes optional you want to add 3 Add phases to your target Choose distance or duration for each phase manual or automatic next phase start and the intensity 4 Click Save to add the target to your Diary or the favorites icon Y to add it to your Favorites FAVORITES If you have created a target and added it to your favorites you can use it as a scheduled target 60 1 Choose Favorites Your training target favorites are shown 2 Click the favorite you want to use as a templ
60. o burn fat during exercise Basic amp 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 amp 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 bum fat during exercise 47 Feedback 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 TRAINING LOAD AND RECOVERY The training load feature in the Diary in Polar Flow web service will conveniently tell you how hard your training session was and how much time is needed for complete recovery This feature tells you if you have recovered enough for your next session helping you find the balance between rest and training In Polar Flow web service you can control your total workload optimize your training and monitor your performance devel opment Training load takes into consideration different factors which affect your training load and recovery
61. onditions and the varying gradients of the road play a huge part too The most advanced way of measuring how these factors affect your performance speed is with the aerodynamic speed sensor e Measures your current average and maximum speeds e Track your average speed to see your progress and performance improve 29 e Light yet tough and easy to attach PAIR A SPEED SENSOR WITH M450 Make sure the speed sensor has been correctly installed For more information on installing the speed sensor refer to the user manual of the speed sensor There are two ways to pair a speed sensor with your M450 or N Oo na FF Q 3 4 5 6 Goto General Settings gt Pair and sync gt Pair other device and press START M450 starts searching for the speed sensor Rotate the wheel a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated Once the speed sensor is found Polar SPD xxxxxxxx is displayed Press START Pairing is displayed Pairing completed is displayed when the pairing is ready Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START Set wheel size is displayed Set the size and press START O The first cycling sensor you pair will automatically be linked to Bike 1 Press START in time view to enter pre training mode M450 starts searching for your speed sensor Rotate the wheel a few times to activate the sensor The flashing red light on th
62. or instructions on removing the back cover see Changeable cover Regulatory information is available at www polar com support 76 RF EXPOSURE INFORMATION Polar M450 device was evaluated for body worn operations with the separation distance of 1 cm 0 39 inches between the user s body and the device To comply with FCC and Industry Canada RF exposure requirements a minimum separation distance of 1 cm 0 39 inches must be maintained between the user s body and the device If positioned less than 10 mm from the body the SAR measurement of the device may exceed the FCC and Industry Canada exposure guidelines for body worn operations DISCLAIMER e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein e Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses dir ect indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein 1 0 EN 07 2015 17
63. orites icon Y in the lower right corner of the page 3 The target is added to your favorites 61 EDIT A FAVORITE 1 Click the favorites icon Y in the upper right corner next to your name All your favorite routes and train ing targets are shown 2 Choose the favorite you want to edit Change the name of the target or choose edit in the lower right corner to modify the target REMOVE A FAVORITE Click the delete icon in upper right corner of the training target to remove it from the favorites list SPORT PROFILES IN FLOW WEB SERVICE There are six sport profiles on your M450 by default In the Flow web service you can add new sport profiles to your sports list as well as edit them and existing profiles Your M450 can contain a maximum of 20 sport pro files The number of sport profiles in the Flow web service is not limited If you have over 20 sport profiles in the Flow web service the first 20 in the list are transferred to your M450 when syncing You can change the order of your sport profiles by dragging and dropping them Choose the sport you want to move and drag it into the place you want to put it in the list ADD A SPORT PROFILE In the Flow web service 1 Click your name profile photo in the upper right corner Choose Sport Profiles Click Add sport profile and choose the sport from the list A 9 N The sport is added to your sport list EDIT A SPORT PROFILE In the Flow web service 1 Click your name pro
64. per minute and per centage of maximum heart rate O Visible if you used a heart rate sensor Calories burned during the session and fat burn of calories Time you spent in each speed zone O Visible if the GPS function was on or Polar Speed Sensor Bluetooth Smart in use Average and maximum speed pace of the session O Visible if the GPS functionwas on or Polar Speed Sensor Bluetooth Smart in use 41 Average and maximum cadence of the session O Visible if Polar LOOK K o Power sensor or Polar Cadence Sensor Bluetooth Smart in use Average and maximum power of the session O Visible if Polar LOOK K o Power sensor in use Time you spent on each power zone Power zones 00 00 00 O Visible if Polar LOOK K o Power sensor in use 00 18 05 00 40 06 00 15 52 00 05 45 Maximum altitude ascended meters feet and descended meters feet The number of laps and the best and average duration of a lap Press START for more details 00 19 00 5 Average lap 00 19 00 5 42 The number of automatic laps and the best and average duration of an auto matic lap Summary Automatic laps 5 Press START for more details Best lap 00 09 06 0 POLAR FLOW APP Sync your M450 with Flow app to analyze your data at a glance after each session The Flow app allows you to see a quick overview of your training data For information see Polar Flow App POLAR FLOW WEB SERVICE The Polar Flow web service
65. press START 2 3 4 Delete pairing is displayed choose Yes and press START Pairing deleted is displayed when you are done 18 SETTINGS Sport Profile Settings 0 0 00000 coe c elec cece cece ccc ccc cece corroe 19 SCINS ea a ce Ts IE OE Re ee 20 Physical Settings 0 0 000020 c ccc c cece ccc nes 21 Weight a tas ta eto eee 21 A A NS SRS ote oe 21 Dateiof BINN essere me a a a a ld liinda 21 ON A et ee E et ee E E AE E ele AA ETE 21 Training Background cs 22 Maximum Heart Rate 2 2 2 2 222 220 c ccc ec ccc c cece cece ccc ence cece cece cece cece eee ceeeeeeeeeeesseeeeees 22 General SettingS 00 000 2 c cece cece eee cece ns 22 Pair and Sync cepten rad e cece cece cece e cece e cece cece cee eeeeeceeceeeeeeeteeeeeeees 23 Front Light Settings 0 0 000000 o coco ccc ccc ccc cece cece cee eee daoa ete e ee eeeeeeeeeeeeeeeeeeeesseeeeeeees 23 Flight Mode N 23 PMV Gee eee shee es ad e odds crios quae 23 DC ease A ie a ee a ea ot ee Re Jeter ee eee ad 23 Week s Starting Day 0 2 22 lc cece ns 24 Button Sounds nn 24 BUON LOCK al ee Lee ee eee 24 I UES osa a es oes ees et nt ee ee Se ee aot ne seen boae Seow lee Geena alado eee ee 24 Language Ltda tea tecate dea caen 24 About Your Product occ nes 24 QUICKIVISNU 32522 doonossea cronicas cda ce cee eee tas sae Oe wets see ec aaee eee eatccems tare E EEEE 24 Firmware Update ninos 26 How to Update Firmware 2 2 2 2 22 eee cece eee ccc cee
66. r you can immediately pair the second one Check the device ID on the backside of each transmitter to make sure you find the correct transmitters from the list There are two ways to pair Ke Power with your M450 1 Goto General Settings gt Pair and sync gt Pair other device and press START Rotate the cranks to wake up the transmitters M450 starts searching for K o Power Once the it is found Polar PWR xxxxxxxx is displayed Press START Pairing is displayed Pairing completed is displayed when you are done Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START Do you have another pedal to pair is displayed If you have two transmitters choose Yes to pair the other one oan PON 7 Set crank length Set the crank length in millimeters O The first cycling sensor you pair will automatically be linked to Bike 1 or 1 Press START in time view to enter pre training mode Rotate the cranks to wake up the transmitters The device ID Pair Polar PWR xxxxxxxx is displayed Choose Yes Pairing completed is shown when you are done Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START Do you have another pedal to pair is displayed If you have two transmitters choose Yes to pair the other one a fF wo N 6 Set crank length Set the crank length in millimeters 33 POWER SETTINGS ON M450 Adjust the power settings to best suit your training needs Edit the po
67. r CAD xxxxxxxx is displayed Choose Yes Pairing completed is displayed when the pairing is ready Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START POLAR LOOK KEO POWER SENSOR BLUETOOTH SMART With Polar LOOK K o Power you can truly develop your cycling performance and technique Perfect for ambi tious cyclists this system uses Bluetooth Smart technology and consumes only a little energy Measures your power output in Watts and force in Newton Easy to set up and switch between bikes M450 shows your power output in Watts Watts kg or of FTP functional threshold power M450 shows your left right balance and current average and maximum cadence K o Power Bluetooth Smart set includes two pedals and two power transmitters 32 K o Power Essential B uetooth Smart is an economical choice for basic power measurement It meas ures your power output and force with the left hand pedal and provides your total power force by multiplying the measurement by two The set includes two pedals and one power transmitter PAIR KEO POWER WITH M450 Before pairing K o Power make sure you have installed it correctly For information on mounting the pedals and installing the transmitters see the Polar LOOK K o Power user manual that came in the product box or the video tutorial If you have two power transmitters you need to pair the transmitters one at a time After pairing the first trans mitte
68. r hour or min mi minutes per mile Check speed zone limits Check the limits for each speed zone e Automatic pause sett Automatic pause Choose On or Off If you set the automatic pause On your session is automatically paused when you stop moving Activation speed set the speed at which recording is paused e Automatic 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 O To use automatic pause or distance based automatic lap you must have the GPS function on or Polar Speed Sensor Bluetooth Smart in use FIRMWARE UPDATE The firmware of your M450 can be updated Any time a new firmware version is available FlowSync will notify you when connecting M450 to your computer with the USB cable The firmware updates are downloaded via the USB cable and FlowSync software Flow app will also notify you when new firmware is available Firmware updates are performed to improve the functionality of your M450 They can include improvements to existing features completely new features or bug fixes for example HOW TO UPDATE FIRMWARE To update the firmware of your M450 you must have e A Flow web service account e Installed FlowSync software e Registered your M450 in the Flow web service O Go to flow polar com start and create your Polar account in the Polar Flow web service and download
69. r until it snaps into place 2 58 POLAR FLOW WEB SERVICE The Polar Flow web service allows you to plan and analyze every detail of your training and learn more about your performance Set up and customize M450 to perfectly fit your training needs by adding sports and tail oring settings and training views Follow and visually analyze your progress create training targets and add them to your favorites With the Flow web service you can e Analyze all of your training details with visual graphs and a route view e Compare specific data with others like laps or speed vs heart rate e See how your training load affects your cumulative recovery status e See long term progress by following the trends and details which matter to you the most e Follow your progress with sports specific weekly or monthly reports e Share highlights with your followers e Relive your and other users sessions afterward To start using the Flow web service go to flow polar com start and create your Polar account if you do not already have one Download and install FlowSync software from the same place to allow you to sync data between M450 and Flow web service Feed In Feed you can see what you ve been up to lately plus you can see your friends activities and comments Explore In Explore you can discover training sessions and routes by browsing the map You can add routes to your favorites but they will not be synced to the M450 See public training session
70. re or Google Play Make sure you have also downloaded and installed FlowSync software onto your computer from flow polar com start and registered your M450 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 In M450 go to Settings gt General settings gt Pair and sync gt Pair mobile device and press START 2 Once your device is found the device ID Polar mobile xxxxxxxx is displayed on M450 17 or Press START Connecting to device is displayed followed by Connecting to app Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M450 Pairing completed is displayed when you are done On your mobile device open Flow app and sign in with your Polar account Wait for the Connect product view to appear on your mobile device Searching for Polar M450 is dis played In M450 time mode press and hold BACK Connecting to device is displayed followed by Connecting to app Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M450 Pairing completed is displayed when you are done DELETE A PAIRING To delete a pairing with a sensor or mobile device 1 Go to Settings gt General settings gt Pair and sync gt Paired devices and press START Choose the device you want to remove from the list and
71. roving the efficiency of blood circulation in the heart and skeletal muscles If your goal is to compete at top potential you will have to train in heart rate zones 4 and 5 In these zones you exercise anaerobically in intervals of up to 10 minutes The shorter the interval the higher the intensity Suf ficient recovery between intervals is very important The training pattern in zones 4 and 5 is designed to pro duce peak performance The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value or by tak ing a field test to measure the value yourself When training in a target heart rate zone try to make use of the entire zone The mid zone is a good target but keeping your heart rate at that exact level all the time is not necessary Heart rate gradually adjusts to training intensity For instance when crossing from heart rate tar get zone 1 to 3 the circulatory system and heart rate will adjust in 3 5 minutes Heart rate responds to training intensity depending on factors such as fitness and recovery levels as well as environmental factors It is important to look out for subjective feelings of fatigue and to adjust your training program accordingly SMART CALORIES The most accurate calorie counter on the market calculates the number of calories burned The energy expenditure calculation is based on e Body weight height age gender e Individual maximum heart rate HR max e Heart ra
72. s that other users have shared and relive your own or other people s routes and see where the highlights happened Diary In Diary you can see your scheduled training sessions as well as review past results Information shown includes training plans in day week or month view individual sessions tests and weekly summaries Progress In Progress you can follow your development with reports Reports are a handy way to follow your progress in training over longer periods In week month and year reports you can choose the sport for the report In cus tom period you can choose both the period and the sport Choose the time period and sport for report from the drop down lists and press the wheel icon to choose what data you want to view in the report graph For support and more information about using the Flow web service go to www polar com en support flow 59 TRAINING TARGETS Create detailed training targets in the Flow web service and sync them to your M450 via Flowsync software or Flow app During training you can easily follow the guidance on your device e Quick Target Fill in one value Choose a duration distance or calorie target e Phased Target You can split your training into phases and create a different target duration or dis tance and intensity for each of them This one is for e g creating an interval training session and adding proper warmup and cool down phases to it e Favorites Create a target and add it t
73. sistant characteristics Water resistant IPX7 Not suitable for bathing or swimming Protected against wash splashes and raindrops Do not wash with a pressure washer Water resistant Not suitable for swimming Protected against wash splashes sweat rain drops etc Do not wash with a pressure washer Water resistant 30 m 50 m Suitable for bathing and swimming Water resistant 100 m Suitable for swimming and snorkeling without air tanks LIMITED INTERNATIONAL POLAR GUARANTEE e This guarantee does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract This limited Polar international guarantee is issued by Polar Electro Inc for consumers who have pur chased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries e Polar Electro Oy Polar Electro Inc guarantees the original consumer purchaser of this device that the product will be free from defects in material or workmanship for two 2 years from the date of pur chase e The receipt of the original purchase is your proof of purchase e The guarantee does not cover the battery normal wear and tear damage due to misuse abuse acci dents or non compliance with the precautions improper maintenance commercial use cracked broken or s
74. t eE Sl tts eh AS Blot oS Sot Cale Bled BA iE otal hE YEO a 66 Caring tor Your M4507 202 2 saci de rl o ii it tied loess goed se 68 Hean Rate Sensor dietas tiie ls di Ge Re UE ces od de a ID o LY Cate 68 Stn a etscee Na el NN 68 SEMICON a osteoid Alda artetein I tao 69 Important Information nes 70 Battenes dc a da ati dake tween anit side aeons 70 Changing Heart Rate Sensor Battery 0000 00 2 e cece eee c cece cece cece cee ceecceeeeeeees 70 Precautions La dk ad Da ede 71 Interference During Training oooocccccccccccccccccccccccccccccccccccnnnncn cnn 71 Minimizing Risks When Training 000 0002222 e cece cece cece cece cece cece ce cece cece cece ce cecceeeeeeeeeeees 72 Technical Specification 2 2 2 0 oie cece ccc nee nn 73 MA SO EAEE A dt 73 HZ Heart Rate Sensor vico nit A a4 ei ein g eee ONE ee nae hed a 74 Polar FlowSync Software and USB Cable 22 00 cece cece cece cece ce eeeeeeeeeeeeees 74 Polar Flow Mobile Application Compatibility 00 0000000000 c ccc cee cece eeceeeceeeees 74 Water RESISTANCE soi ck athe Sl a A et a Sh id Bs es O eas tu 75 Limited International Polar Guarantee 2 000 2 eee eee eect e eee eeeeeeeees 75 Regulatory information 2 000000 ccc cece cece cece cece cece cece cece APAA Enea Ea aa naonana ann 76 RF Exposure Information i 22 2c 3052 shed ont be dsnceroene seades acaiiddasacer drid an 17 DIS C AMEN a o ti Ad o La o 17 INTRODUCTION Congratulations on your ne
75. t rate sensor Dry and store the heart rate sensor strap and the connector separately to maximize the battery lifetime Keep the heart rate sensor in a cool and dry place To prevent snap oxidation do not store the heart rate sensor wet in non breathing material such as a sports bag Do not expose the heart rate sensor to direct sunlight for extended periods SERVICE During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro For further information see Limited International Polar Guarantee For contact information and all Polar Service Center addresses visit www polar com support and country spe cific websites Register your Polar product at http register polar fi to ensure we can keep improving our products and ser vices to better meet your needs The username for your Polar Account is always your email address The same username and password are valid for Polar product registration Polar Flow web service and app Polar discussion forum and newsletter registration 69 IMPORTANT INFORMATION BATTERIES The Polar M450 has an internal rechargeable battery Rechargeable batteries have a limited number of charge cycles You can charge and discharge the battery over 300 times before a notable decrease in its capacity The number of charge cycles also varies
76. te during training e Individual maximal oxygen uptake VO2 nax e Altitude SPEED AND POWER ZONES With the speed and power zones you can easily monitor speed or power during your session and adjust your speed or power to achieve the targeted training effect The zones can be used to guide the efficiency of your training during sessions and help you mix different training intensities for optimal results SETTINGS The speed and power zone settings can be adjusted in the Flow web service They can be turned on or off in the sport profiles they are available in There are five different zones and the zone limits can be manually 56 adjusted or you can use the default ones They are sport specific allowing you to adjust the zones to best suit each sport The zones are available in running sports including team sports that involve running cycling sports as well as rowing and canoeing Default If you choose Default you cannot change the limits The default zones are optimized for a person with a rel atively high fitness level Free If you choose Free all limits can be changed For example if you have tested your actual thresholds such as the anaerobic and aerobic thresholds or the upper and lower lactate thresholds you can train with the zones based on your individual threshold speed or pace We recommend that you set your anaerobic threshold speed and pace as the minimum for zone 5 If you also use the aerobic threshold set
77. time such as heart rate during training duration of training and your individual factors e g sex age height and weight Continuous monitoring of training load and recovery will help you recognize personal limits avoid over or under training and adjust training intensity and duration according to your daily and weekly targets Training Load feature helps you to control total workload optimize your training and monitor your performance development The feature makes different kinds of training sessions comparable with each other and helps you to find the perfect balance between rest and 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 Ownlndex is comparable to maximal oxygen uptake VO max 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 Ownlndex 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 benefits For example it helps in decreasing the risk of high blood pressure and your risk of cardiovascular dis eases and stroke If you want to improve your aerobic fitness it ta
78. training Although there are many subjective clues as to how your body is doing during exercise perceived exertion breathing rate physical sensations none is as reliable as measuring heart rate It is objective and is affected by both internal and external factors meaning you will have a dependable measure of your physical state PAIR HEART RATE SENSOR WITH M450 Wear your heart rate sensor as instructed in Wear Heart Rate Sensor There are two ways to pair a heart rate sensor with your M450 1 Goto General Settings gt Pair and sync gt Pair other device and press START 2 M450 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 or 1 Press START in time view to enter pre training mode 2 To pair touch your sensor with M450 is displayed touch your heart rate sensor with M450 and wait for it to be found 3 M450 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 POLAR SPEED SENSOR BLUETOOTH SMART There are a range of factors that can affect your cycling speed Obviously fitness is one of them however weather c
79. ur session e 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 star ted BACK TO START The back to start feature guides you back to the starting point of your session To use the back to start feature 1 Press and hold LIGHT Quick menu is displayed 2 Choose Set location guide on Location guide arrow view set on is displayed and M450 goes to Back to Start view To return to your starting point e Keep moving in order for M450 to determine which direction you are going An arrow will point in the dir ection of your starting point e To get back to the starting point always turn in the direction of the arrow e The M450 also shows the bearing and the direct distance beeline between you and the starting point O When in unfamiliar surroundings always keep a map at hand in case the M450 loses the satellite signal or the battery runs out BAROMETER The barometer features include e Altitude ascent and descent e Temperature during training can be viewed on the display e Inclinometer Requires Speed Sensor Bluetooth Smart e Real time VAM mean ascent velocity e Altitude compensated calories 45 M450 measures altitude with an atmospheric air pressure sensor and converts t
80. using it to discharge more rapidly Typically short circuiting does not damage the battery but it may decrease the capacity and the lifetime of the battery 70 Using a coin open the battery cover by turning it coun terclockwise to OPEN Insert the battery CR 2025 inside the cover with the positive side against the cover Make sure the sealing ring is in the groove to ensure water res istance Press the cover back into the con nector Use the coin to tum the cover clockwise to CLOSE A Danger of explosion if the battery is replaced with wrong type PRECAUTIONS The Polar M450 training device shows your performance indicators The training device is designed to indicate the level of physiological strain and recovery during and after an exercise session t measures heart rate speed and distance It also measures cycling cadence when used with a cadence sensor and power output when used with K o Power Bluetooth Smart No other use is intended or implied The training device should not be used for obtaining environmental measurements that require professional or industrial precision INTERFERENCE DURING TRAINING Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices Also WLAN base stations may cause interference when train ing with the training device To avoid erratic reading or misbehavior move away from possible sources of dis turbance Training equipment w
81. vice smartphone tablet into use you need to pair it with your M450 For more inform ation see Pairing To see your training data in the Flow app you must sync your M450 with it after your session For information on syncing M450 with the Flow app see Syncing 65 SYNCING You can transfer data from your M450 via the USB cable with the FlowSync software or wirelessly via Bluetooth Smart with the Polar Flow app To be able sync data between your M450 and the Flow web ser vice and app you need to have a Polar account and the FlowSync software Go to flow polar com start and create your Polar account in the Polar Flow web service and download and install the FlowSync software onto your PC Download the Flow app onto your mobile from the App Store or Google Play Remember to sync and keep your data up to date between your M450 the web service and the mobile app wherever you are SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC To sync data with the Flow web service you need FlowSync software Go to flow polar com start and down load and install it before trying to sync 1 Plug the micro USB connector into the USB port in the M450 and plug the other end of the cable into your PC Make sure FlowSync software is running 2 The FlowSync window opens on your computer and the syncing starts 3 Completed is displayed when you are done Every time you plug in your M450 to your computer the Polar FlowSync software will transfer your data to th
82. w M450 Designed for cycling enthusiasts M450 with GPS and Smart Coaching encourages you to push your boundaries and perform at your best Get an instant overview of your training right after a session with the Flow app 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 M450 PAR nw E May 2015 wany sancey Bie kasas M450 View your training data such as heart rate speed distance and altitude H7 HEART RATE SENSOR See live accurate heart rate on your M450 during training Your heart rate is information used to analyze how your session went Only included in M450 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 M450 and the Polar Flow web service via FlowSync software POLAR FLOW MOBILE 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 M450 and the Flow web service on your computer via the USB cable Go to flow polar com start to download
83. wer settings in Settings gt Sport pro files Choose the profile you want to edit and then choose Bike power settings Inthe Bike power settings you ll find e Power view Choose Watts W Watts kg W kg or of FTP e Power rolling average Set recording frequency Choose 1 3 5 10 15 30 or 60 seconds e Set FTP value Set your FTP value The setting range is 60 to 600 watts e Check power zone limits Check your power zone limits CALIBRATE KEO POWER Calibrate K o Power before starting your session The Polar LOOK K o Power system calibrates itself auto matically each time the transmitters wake up and M450 is found The calibration takes a couple of seconds O The temperature of your training environment affects calibration accuracy If you re going to train out doors forexample take your bike outdoors half an hour before doing the calibration This way your bike s tem perature is about the same as that of your training environment To calibrate K o power 1 Wake up the transmitters by rotating the cranks and choose pre training mode on your M450 to start the calibration 2 Keep the bike upright and cranks in place until calibration is completed To ensure the calibration is done properly e Donot put any weight on the pedals during calibration e Do not interrupt the calibration When the calibration is complete a green LED will blink on the transmitters and you can start your session TRAINING WEAR HEART
84. your real time average and maximum cycling cadence as revolutions per minute so you can com pare the technique of your ride against previous rides e Improves your cycling technique and identifies your optimal cadence e Interference free cadence data lets you evaluate your individual performance e Designed to be aerodynamic and light 31 PAIR CADENCE SENSOR WITH M450 Make sure the cadence sensor has been correctly installed For more information on installing the cadence sensor refer to the user manual of the cadence sensor There are two ways to pair a cadence sensor with your M450 on F Q or 4 5 Goto General Settings gt Pair and sync gt Pair other device and press START M450 starts searching for the cadence sensor Rotate the crank a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated Once the cadence sensor is found Polar CAD xxxxxxxx is displayed Press START Pairing is displayed Pairing completed is displayed when the pairing is ready Sensor linked to is displayed Choose Bike 1 Bike 2 or Bike 3 Confirm with START O The first cycling sensor you pair will automatically be linked to Bike 1 Press START in time view to enter pre training mode M450 starts searching for your cadence sensor Rotate the crank a few times to activate the sensor The flashing red light on the sensor indicates that the sensor is activated The device ID Pair Pola

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