Polar Electro 2F M200 GPS sports watch with wrist-based heart rate User Manual My

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User guide

2CONTENTSContents 2Polar M200 User Manual 8Introduction 8Take full advantage of your M200 8Get started 9Set up your M200 9Choose one option for setup: a compatible mobile device or computer 9Option A: set up with a mobile device and Polar Flow app 9Option B: set up with your computer 10Wristband 11Buttons 13Menu structure 14Training 14Activity 14History 14My HR 15Settings 15Display icons 15Wearing your M200 16Changing the settings 17Pair & Sync 17

3Flight mode 17Smart notificat. 17About product 17Time of day setting 18Training 19Training with wrist based heart rate 19Heart rate training 19Measuring heart rate with M200 19Start a Training Session 19Start a planned training session 20During training 20Browse the training views 20Training with heart rate 20Training with a duration, distance or calorie based training target 21Training with a phased training target 21Heart rate zones 22Functions during training 22Take a lap 22Change phase during a phased session 22Notifications 22Pause/Stop a training session 22Training Summary 24After Training 24

4Training history in M200 24Polar Flow App 24Polar Flow Web Service 25Features 26GPS features 2624/7 Activity Tracking 26Activity Goal 26Activity data 26Inactivity alert 27Sleep information in the Flow web service and Flow app 27Activity data in Flow App and Flow web service 28Smart notifications 28Smart Notification Settings 28Polar Flow mobile app 28Do not disturb 29Phone (iOS) 29Phone (Android) 29Smart Notifications in practice 29The Smart Notifications Feature Works via Bluetooth Connection 30Polar Sport Profiles 30Polar Smart Coaching features 30Smart Calories 30Heart Rate Zones 31

5Training Benefit 34Running Index 36Short-term analysis 36Men 36Women 37Long-term analysis 37Polar Running Program 38Create a Polar Running Program 39Start a running target 39Follow your progress 39Polar Flow app and Web Service 40Polar Flow App 40Start using the Flow app 40Pair a Mobile Device with M200 40Polar Flow Web Service 41Feed 41Explore 41Diary 42Progress 42Community 42Programs 42Plan Your Training 42Create a Training Target 42

7Reset M200 53Important Information 54Taking Care of Your M200 54Storing 54Service 55Battery 55Charging M200 battery 55Battery Operating Time 56Low Battery Notifications 56Precautions 56Interference 57Minimizing Risks When Training 57Technical Specification 58A360 58Polar FlowSync Software 59Polar Flow Mobile Application Compatibility 59Limited International Polar Guarantee 59Disclaimer 61

8POLAR M200 USER MANUALThis user manual helps you get started with your new M200. To see M200 video tutorials and FAQs, go to sup-port.polar.com/en/M200.INTRODUCTIONCongratulations on your new Polar M200!The Polar M200 GPS running watch has an integrated GPS, wrist based heart rate monitor and unique smartcoaching features.You will be able to track your running pace, distance, altitude and route with the compactly packed GPS.You don't need to wear a heart rate sensor. Just enjoy training with wrist-based heart rate that’s always readywhen you are.Track your activities in your everyday life. See how they benefit your health and get tips on how to reach yourdaily activity goal.During these active days get alerts and stay at reach with smart notifications from your mobile.Change the wristband and accessorize any outfit. You can buy additional wristbands separately.TAKE FULL ADVANTAGE OF YOUR M200Get connected to Polar ecosystem and get the most out of your M200.Get the Polar Flow app on the App Store®or Google PlayTM. Sync your M200 with Flow app after training andget an instant overview and feedback of your training result and performance. On the Flow app you can alsocheck how you’ve slept and how active you’ve been during the day.Sync your training data to the Flow web service with FlowSync software on your computer or via Flow app. Inthe web service you can plan your training, track your achievements, get guidance and see detailed analysisof your training results, activity and sleep. Let all your friends know about your achievements. Find all this atpolar.com/flow.

9GET STARTEDSET UP YOUR M200Your new M200 is in storage mode and it wakes up when you plug it into a USB charger for charging or a com-puter for setup. We recommend that you charge the battery before you start using your M200. If the battery iscompletely empty, it takes a couple of minutes for the charging to start. See Batteries for detailed informationon charging the battery, battery operating times and low battery notifications.CHOOSE ONE OPTION FOR SETUP: A COMPATIBLE MOBILE DEVICE OR COMPUTERYou can choose how to set up your M200, wirelessly with a compatible mobile device or with a computer.Both methods require an Internet connection.lMobile setup is convenient if you don't have access to a computer with a USB port, but it might takelonger.lWired computer setup is quicker and you can charge your M200 at the same time, but you need a com-puter available.OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APPPolar M200 connects to the Polar Flow mobile app wirelessly via Bluetooth® Smart, so remember to haveBluetooth turned on in your mobile device.Check the Polar Flow app compatible devices at support.polar.com.1. Detach the wristband as described in chapter Wristband.2. To make sure there’s enough charge in your M200 during the mobile setup, just plug your M200 in apowered USB port or a USB power adapter. Make sure that the adapter is marked with "output 5Vdc"and that it provides a minimum of 500mA. It may take a few minutes for your M200 to wake up.Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB con-nector. Gently wipe off any dirt or moisture.

103. Go to the App Store or Google Play on your mobile device and search and download the Polar Flowapp.4. Open the Flow app on your mobile device. It recognizes your new M200 nearby and prompts you tostart pairing it. Accept the pairing request and enter the Bluetooth pairing code shown on theM200 display to Flow app.Make sure your M200 is powered up in order to make the connection possible.5. Then create a Polar account or sign in if you already have one. We’ll walk you through the sign-up andsetup within the app. Tap Save and sync when you’ve defined all the settings. Your personalized set-tings will now be synced to your M200.To get the most accurate and personal activity and training data, it’s important that you’re precisewith the settings. If there is a firmware update available for your M200, we recommend you install it dur-ing the setup. It may take up to 10 minutes to complete.6. M200 display will open to the time view once the synchronization is done.After the setup is done, you’re ready to go. Have fun!OPTION B: SET UP WITH YOUR COMPUTER1. Go to flow.polar.com/start and install the FlowSync software to set up your M200 and update the firm-ware if needed.2. Detach the wristband as described in chapter Wristband.3. Plug your M200 to your computer to charge it during the setup. Please make sure the USB connectordoesn’t bend. It may take a few minutes for your M200 to wake up. Let your computer install any sug-gested USB drivers.Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB

11connector. Gently wipe off any dirt or moisture.4. Sign in with your Polar account or create a new one. We’ll walk you through the sign-up and setupwithin the web service.To get the most accurate and personalized activity and training data, it’s important that you’re pre-cise with the physical settings when signing up for the web service. When signing up, you can choosea language and get the latest firmware for your M200.After the setup is done, you’re ready to go. Have fun!WRISTBANDMatch your style with easy-to-change wristbands. You can buy additional wristbands separately at shop-polar.com.To detach the wristband1. Bend the wristband from the buckle side to detach it from the device.2. Pull the device from the wristband.

12To attach the wristband1. Put the USB connector into place from the bottom side of the wristband.2. Stretch the wristband slightly from the buckle side to snap the other end of the wristband in place.3. Make sure the band fits flush with the device on both sides.

13We recommend that you separate the wristband from the device after each training session and rinse themunder running water in order to keep the M200 clean.BUTTONSYour M200 has two buttons, one on each side. See the table below for button functions.LEFT RIGHTPress PressReturn to the previous level on the menu Browse the menu, selections and training viewsPause training

14When training has been paused, stop trainingPress and hold Press and holdReturn to time view Enter the menuIn time mode start syncing with Polar Flow app Confirm selectionsStart trainingTake a lap during trainingAny button press activates back light.MENU STRUCTURETRAININGGo to Training to start a training session.ACTIVITYIn Activity menu your daily activity goal is visualized with an activity bar. The activity bar fills up as you reachyour daily goal. You'll also see details of your activity (active time, calories and steps) and options for reachingyour daily activity goal.The daily activity goal you get from Polar M200 is based on your personal data and activity level setting, whichyou can find in the Daily Activity Goal settings in the Flow web service.For more information, see 24/7 Activity Tracking.HISTORYIn History you'll see your five latest training files. For more information, see Training summary.

15MY HRIn My HR you can check your current heart rate without starting a training session.SETTINGSIn Settings you can pair and sync devices with your M200 as well as turn smart notifications and flight modeon/off. For more information, see Settings.DISPLAY ICONSDepending on the situation, the dots around the display indicate your progress towards your dailyactivity goal or training target, your heart rate zone during training, or the menu scroll bar.Flight mode is on. All wireless connections to your mobile phone and accessories are disconnected.Do not disturb mode is on. The display does not turn on from your wrist movement and you will notreceive smart notifications.Bluetooth connection to your paired phone is disconnected. Press and hold the side button to recon-nect.GPSicon blinks, when your M200 is searching GPS satellite signals. When M200 has found the sig-nals, the icon stops blinking and stays on.The heart icon means heart rate. The circle around the heart icon blinks when your M200 is searchingfor your heart rate. When the heart rate is found, the circle stops blinking and stays on.Bluetooth is on.

16WEARING YOUR M200To measure wrist-based heart rate accurately you need to wear your M200 snugly on top of your wrist, justbehind the wrist bone. For more information see Training with wrist-based heart rate.You can wear the wristband a little looser, if you like, while not working out.

17CHANGING THE SETTINGSIn Settings you'll find:lPair & SynclFlight modelSmart notificat.lAbout productPAIR & SYNCPair & Sync devices: Pair devices, e.g. heart rate sensor or mobile device, with your M200. For more inform-ation, see Pairing. Sync data from your M200 to a paired mobile device. Tip: You can also sync by pressingand holding the LEFT button in the time view.Remove pairings: Remove pairing with a heart rate sensor or mobile device.FLIGHT MODEChoose on or off.Flight mode cuts off all wireless communication from the device. You can still use it to collect activity or train-ing with the wrist-based heart rate, but you cannot use it in training sessions with a Bluetooth® Smart heartrate sensor nor sync your data to the Polar Flow mobile app because Bluetooth® Smart is disabled.SMART NOTIFICAT.Set Smart notifications feature On or Off. For more information on the feature, see Smart notifications.ABOUT PRODUCTCheck the device ID of your M200, as well as the firmware version and HW model. You may need this inform-ation if you contact Polar customer care. Choose Restart device, if you experience problems with your M200.For more information, see Restart M200.

18TIME OF DAY SETTINGThe current time and its format are transferred to your M200 from your computer system clock when you syncwith the Polar Flow web service. To change the time, you'll first need to change the time zone on your com-puter and then sync your M200.If you change the time or time zone on your mobile device and sync the Polar Flow app with the Polar Flowweb service and your M200, the time also changes on your M200. Your mobile device needs to have Internetconnection available in order to change the time.

19TRAININGTRAINING WITH WRIST BASED HEART RATEHEART RATE TRAININGAlthough there are many subjective clues as to how your body is doing during exercise (perceived exertion,breathing rate, physical sensations), none of them are as reliable as measuring heart rate. It is objective and isaffected by both internal and external factors - meaning you will have a dependable measure of your physicalstate.MEASURING HEART RATE WITH M200Your Polar M200 has a built-in heart rate sensor that measures heart rate from the wrist. Follow your heart ratezones directly from your device and get guidance for training sessions you've planned in the Flow app or webservice.To measure wrist-based heart rate accurately you need to wear your M200 snugly on top of your wrist, justbehind the wrist bone (see the picture on the right). The sensor on the back must be in constant touch withyour skin, but the wristband should not be too tight either to prevent blood flow.If you have tattoos on the skin of your wrist, avoid placing the sensor right on it as it may pre-vent accurate readings.Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get the bloodgoing before starting your session!In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressureor movement in muscles or tendons near the sensor, we recommend using a Polar Bluetooth Smart heart ratesensor with a chest strap to get better measurement of your heart rate.START A TRAINING SESSIONWear your M200 and tighten the wristband.Go to Training and press and hold the RIGHT button.orPress and hold the RIGHTbutton.Browse to a sport with the RIGHT button.Go outdoors and away from tall buildings and trees. Keep your M200 still with the displayupwards to catch the GPS satellite signals. When the signal is found, the GPS icon stops blink-ing and stays on. M200 has found your heart rate when your heart rate is shown.

20Press and hold the RIGHT button to start training recording.See Functions During Training for more information on what you can do with your M200 during training.START A PLANNED TRAINING SESSIONYou can plan your training and create detailed training targets in the Flow app or Flow web service and syncthem to your M200. Your M200 will guide you towards completing your target during training.To start a training session with a target:Wear your M200 and tighten the wristband.Press and hold the RIGHTbutton. The planned training session for the current date appears.Press and hold the RIGHTbutton again. Browse to the sport you want to use with the RIGHTbutton.Go outdoors and away from tall buildings and trees. Keep your M200 still with the displayupwards to catch the GPS satellite signals. When the signal is found, the GPS icon stops blink-ing and stays on. M200 has found your heart rate, when your heart rate is shown.Press and hold the RIGHT button to start training recording.DURING TRAININGBROWSE THE TRAINING VIEWSDuring training you can browse through training views with the LEFT button. Note that the available trainingviews and data shown depend on the sport you've chosen.TRAINING WITH HEART RATEThe duration of your training session so far.Your current heart rate.Your current speed/pace.The distance covered so far.The duration of your training session so far.The duration of the current lap.How close your current speed is to the marathon world record speed.

21TRAINING WITH A DURATION, DISTANCE OR CALORIE BASED TRAINING TARGETIf you have created a training target based on duration, distance or calories in the Flow web service andsynced it to your A300, you have the following views:How much time, kilometers/miles or calories you still have to cover to complete your targetHow much of your target you've completed as percentages.As you move towards reaching your training target, dots appear around the display visualizingyour progress. The numbers around the display indicate percentage.The duration of your training session so far.Your current heart rate.Your current speed/pace.The distance covered so far.The duration of your training session so far.The duration of the current lap.How close your current speed is to the marathon world record speed.TRAINING WITH A PHASED TRAINING TARGETYour current heart rate.Countdown timer for the phase.The duration of your training session so far.Your current heart rateYour current speed/pace.The distance covered so far.The duration of your training session so far.The duration of the current lap.How close your current speed is to the marathon world record speed.

22HEART RATE ZONESThe dots together with the numbers around the displayvisualize in which heart rate zone you're training. Ablinking dot shows if you're closer to the previous orthe next heart rate zone.On the example image on the right you're training onheart rate zone 2, which is 60 % - 69% of maximumheart rate. The blinking dot shows that you're close to70 % of maximum.FUNCTIONS DURING TRAININGTAKE A LAPTake a lap by pressing and holding the RIGHTbutton.CHANGE PHASE DURING A PHASED SESSIONIf you chose manual phase change when you created the phased target, press the RIGHTbutton to continueto the next phase after the phase has ended.NOTIFICATIONSIf you are training outside the planned heart rate zones, your M200 notifies you with a sound and vibration.PAUSE/STOP A TRAINING SESSIONTo pause a session, press the LEFT button. Recording paused is shown. To continue, pressthe RIGHT button.To stop a session, press the LEFT button in pause mode. Recording ended is shown.You can also stop a session directly without pausing by pressing and holding the LEFT button.

23If you stop your session after pausing, the time elapsed after pausing is not included in the total trainingtime.

25POLAR FLOW WEB SERVICEAnalyze every detail of your training and learn more about your performance. Follow your progress and alsoshare your best sessions with others.For more information, see Polar Flow Web Service.

27health.lCalories: Shows how many calories you've burned through training, activity and BMR (Basalmetabolic rate: the minimum metabolic activity required to maintain life).lSteps: Shows the number of steps you've taken so far. The amount and type of body movementsare registered and turned into an estimation of steps.lDistance: Shows the distance you've covered so far. The distance calculation is based on yourheight and the steps you've taken.lTo go: Your M200 gives you options for reaching your daily activity goal. It tells you how muchlonger you need to be active if you choose low, medium or high intensity activities. You have onegoal, but a number of ways to achieve it. The daily activity goal can be reached at low, medium orhigh intensities. In the M200, 'up' means low intensity, 'walking' means medium intensity, and'jogging' means high intensity. You can find more examples for low, medium and high intensityactivities at the Flow web service and mobile app and choose the best way of reaching your goal.INACTIVITY ALERTIt's widely known that physical activity is a major factor in maintaining health. In addition to being physicallyactive, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even onthose days when you train and gain enough daily activity. Your M200 spots if you’re being inactive for too longduring your day and this way helps you to break up your sitting to avoid the negative effects it has on yourhealth.If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a smallvibration. Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activ-ity. The message goes away when you start moving or press any button. If you don't get active in fiveminutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service aftersyncing.Both Flow app and Flow web service will show you how many inactivity stamps you have received. This wayyou can check back on your daily routine and make changes towards a more active life.SLEEP INFORMATION IN THE FLOW WEB SERVICE AND FLOW APPM200 will track your sleep time and quality (restful / restless), if you wear it at night. You don't have to turn thesleep mode on. The device automatically detects from your wrist movements that you're sleeping. Sleep time,and its quality (restful / restless) is shown in the Flow web service and Flow app after M200 is synced.Your sleep time is the longest continuous rest time that takes place within 24 hours starting from 18:00/6pm tonext day’s 18:00/6pm. Breaks shorter than one hour in your sleep don't stop sleep tracking, but they are nottaken into account in the sleep time. Breaks longer than 1 hour stop sleep time tracking.The periods when you sleep peacefully and don’t move a lot are calculated as restful sleep. The periods whenyou move and change your position are calculated as restless sleep. Instead of simply summing up all theimmobile periods, the calculation gives more weight to long than short immobile periods. The percentage of

28restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly indi-vidual and should be interpreted together with sleep time.Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it’saffected by any changes in your daily life. This may help you in finding ways to improve your sleep and feelwell rested during the day.ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICEWith the Flow app you can follow and analyze your activity data on the go and have your data synced wire-lessly from your M200 to the Flow web service. The Flow web service gives you the most detailed insight intoyour activity information.SMART NOTIFICATIONSThe Smart Notifications feature allows you to get notifications from your phone on your M200. Your M200 noti-fies you if you get an incoming call or receive a message (for example an SMS or WhatsApp message). It alsonotifies you about calendar events you have on your phone calendar. When heart rate training with your M200,you can only receive notifications about calls if you have the Polar Flow app running on your phone and thephone nearby.lTo use the Smart Notifications feature you need to have the Polar Flow mobile app for iOS or Android,and your M200 needs to be paired with the app. iOS 8 and Android 5.0 are the minimum supportedmobile operating systems.lPlease note that when the Smart Notifications feature is on, the battery of your Polar device and phonewill run out faster because Bluetooth is continuously on.SMART NOTIFICATION SETTINGSPOLAR FLOW MOBILE APPOn the Polar Flow mobile app, the Smart Notifications feature is set off by default.Set the Smart Notifications feature on/off in the mobile app as follows.1. Open the Polar Flow mobile app.2. Go to Devices.3. Under Smart notifications choose On (no preview) or Off.4. Sync your M200 with the mobile app by pressing and holding the LEFT button of your M200.5. Smart notifications on or Smart notifications off is shown on your M200 display.Whenever you change the notification settings on the Polar Flow mobile app, remember to sync yourM200 with the mobile app.

29DO NOT DISTURBIf you want to disable notification alerts for certain hours of the day, set Do not disturb on in the Polar Flowmobile app. When it's on, you won't receive any notification alerts during the time period you've set. Do notdisturb is set on by default, and the time period is 10 pm – 7 am.Change the Do not disturb setting as follows:1. Open the Polar Flow mobile app.2. Go to Devices.3. Under Smart notifications you can set Do not disturb on or off, and set the start and end time for Donot disturb.4. Sync your M200 with the mobile app by pressing and holding on the button of your M200.PHONE (IOS)The notification settings on your phone determine what notifications you receive on your M200. To edit the noti-fication settings on your iOS phone:1. Go to Settings >Notifications.2. Make sure that Allow Notifications is on and the ALERT STYLE WHEN UNLOCKED is Bannersor Alerts.PHONE (ANDROID)To be able to receive notifications from your phone on your Polar device, you first need to enable notificationson the mobile applications from which you want to receive them. You can do this either via the mobile applic-ation’s settings or via your Android phone’s App notifications settings. See the user manual of your phone forfurther information on App notifications settings.Then Polar Flow app has to have permission to read the notifications from your phone. You have to give PolarFlow app access to your phone notifications (i.e. enable notifications in the Polar Flow app). Polar Flow appguides you to give access when needed.SMART NOTIFICATIONS IN PRACTICEWhen getting a notification, your M200 will discreetly alert you by vibrating. A calendar event and messagealert once, while incoming calls alert until you press the button on your M200 or answer the phone. If a noti-fic-ation arrives during a call alert, it will not be shown.During a training session you can receive calls, if you have Flow app running on your phone. You will notreceive any notifications (email, calendar, apps etc.) during training sessions.

31lHeart rate during traininglActivity measurement outside of training sessions and when you train without heart rateHEART RATE ZONESPolar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is dividedinto five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easilyselect and monitor training intensities.Target zone Intensity % ofHRmaxHRmax = Max-imum heart rate(220-age).Example: Heartrate zones (inbeats per minute)for a 30-years-oldperson, whosemaximum heartrate is 190 bpm(220–30).Example dur-ationsTraining effectMAXIMUM 90–100% 171–190 bpm less than 5minutesBenefits: Max-imal or nearmaximal effortfor breathingand muscles.Feels like:Very exhaust-ing for breath-ing andmuscles.Recommendedfor: Very exper-ienced and fitathletes. Shortintervals only,usually in finalpreparation forshort events.HARD 80–90% 152–172 bpm 2–10 minutes Benefits:Increased abil-ity to sustainhigh speedendurance.Feels like:Causes mus-cular fatigueand heavy

32Target zone Intensity % ofHRmaxHRmax = Max-imum heart rate(220-age).Example: Heartrate zones (inbeats per minute)for a 30-years-oldperson, whosemaximum heartrate is 190 bpm(220–30).Example dur-ationsTraining effectbreathing.Recommendedfor: Exper-ienced athletesfor year-roundtraining, and forvarious dur-ations.Becomes moreimportant dur-ing pre com-petitionseason.MODERATE 70–80% 133–152 bpm 10–40 minutes Benefits:Enhances gen-eral trainingpace, makesmoderateintensityefforts easierand improvesefficiency.Feels like:Steady, con-trolled, fastbreathing.Recommendedfor: Athletestraining forevents, or look-ing for per-formancegains.LIGHT 60–70% 114-133 bpm 40–80 minutes Benefits:Improves gen-

33Target zone Intensity % ofHRmaxHRmax = Max-imum heart rate(220-age).Example: Heartrate zones (inbeats per minute)for a 30-years-oldperson, whosemaximum heartrate is 190 bpm(220–30).Example dur-ationsTraining effecteral base fit-ness, improvesrecovery andboosts meta-bolism.Feels like:Comfortableand easy, lowmuscle and car-diovascularload.Recommendedfor: Everybodyfor long trainingsessions dur-ing base train-ing periods andfor recoveryexercises dur-ing competitionseason.VERY LIGHT 50–60% 104–114 bpm 20–40 minutes Benefits:Helps to warmup and cooldown andassists recov-ery.Feels like:Very easy,little strain.Recommendedfor: For recov-ery and cool-down, through-out training sea-son.

34Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performanceimproves when recovering after, and not only during training. Accelerate the recovery process with very lightintensity training.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 energyexpenditure. 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, butstill 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 improving the efficiency of blood circulation in the heart and skeletalmuscles.If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, youexercise 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 theentire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is notnecessary. 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 asenvironmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your trainingprogram accordingly.TRAINING BENEFITTraining Benefit gives you textual feedback on your performance for each training session helping you betterunderstand the effectiveness of your training. You can see the feedback in Flow app and Flow web ser-vice. To get the feedback, you need to have trained at least a total of 10 minutes in the heart rate zones.Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how manycalories you burn in each zone.The descriptions of different training benefit options are listed in the table belowFeedback BenefitMaximum training+ That was a hard session! You improved your sprint speed and thenervous system of your muscles, which make you more efficient.This session also increased your resistance to fatigue.Maximum training That was a hard session! You improved your sprint speed and thenervous system of your muscles, which make you more efficient.Maximum & Tempo training What a session! You improved your speed and efficiency. This

35Feedback Benefitsession also significantly developed your aerobic fitness and yourability to sustain high intensity effort for longer.Tempo & Maximum training What a session! You significantly improved your aerobic fitnessand your ability to sustain high intensity effort for longer. 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. Thissession also increased your resistance to fatigue.Tempo training Great pace! You improved your aerobic fitness, speed, and abilityto sustain high intensity effort for longer.Tempo & Steady state training Good pace! You improved your ability to sustain high intensityeffort for longer. This session also developed your aerobic fitnessand the endurance of your muscles.Steady state & Tempo training Good pace! You improved your aerobic fitness and the enduranceof 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 yourmuscles and your aerobic fitness. It also increased your res-istance to fatigue.Steady state training Excellent! You improved the endurance of your muscles and youraerobic fitness.Steady state & Basic training, long Excellent! This long session improved the endurance of yourmuscles and your aerobic fitness. It also developed your basicendurance and your body's ability to burn fat during exercise.Steady state & Basic training Excellent! You improved the endurance of your muscles and youraerobic fitness. This session also developed your basic enduranceand your body's ability to burn fat during exercise.Basic & Steady state training, long Great! This long session improved your basic endurance and yourbody's ability to burn fat during exercise. It also developed theendurance of your muscles and your aerobic fitness.Basic & Steady state training Great! You improved your basic endurance and your body's abilityto burn fat during exercise. This session also developed the endur-ance of your muscles and your aerobic fitness.Basic training, long Great! This long, low intensity session improved your basic endur-ance and your body's ability to burn fat during exercise.Basic training Well done! This low intensity session improved your basic endur-ance and your body's ability to burn fat during exercise.

37WomenAge / Years Very low Low Fair Moderate Good Very good Elite20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 5125-29 < 26 26-30 31-35 36-40 41-44 45-49 > 4930-34 < 25 25-29 30-33 34-37 38-42 43-46 > 4635-39 < 24 24-27 28-31 32-35 36-40 41-44 > 4440-44 < 22 22-25 26-29 30-33 34-37 38-41 > 4145-49 < 21 21-23 24-27 28-31 32-35 36-38 > 3850-54 < 19 19-22 23-25 26-29 30-32 33-36 > 3655-59 < 18 18-20 21-23 24-27 28-30 31-33 > 3360-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30The classification is based on a literature review of 62 studies where VO2max was measured directly inhealthy 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.There may be some daily variation in the Running Indexes. Many factors influence Running Index. The valueyou receive on a given day is affected by changes in running circumstances, for example different surface,wind or temperature, in addition to other factors.LONG-TERM ANALYSISThe single Running Index values form a trend that predicts your success in running certain distances.The following chart estimates the duration that a runner can achieve in certain distances when performing max-imally. Use your long-term Running Index average in the interpretation of the chart. The prediction is best forthose Running Index values that have been received at speed and running circumstances similar to the targetperformance.Running Index Cooper test(m)5 km (h:m-m:ss)10 km (h:m-m:ss)21.098 km(h:mm:ss)42.195 km (h:m-m:ss)36 1800 0:36:20 1:15:10 2:48:00 5:43:0038 1900 0:34:20 1:10:50 2:38:00 5:24:0040 2000 0:32:20 1:07:00 2:29:30 5:06:0042 2100 0:30:40 1:03:30 2:21:30 4:51:00

38Running Index Cooper test(m)5 km (h:m-m:ss)10 km (h:m-m:ss)21.098 km(h:mm:ss)42.195 km (h:m-m:ss)44 2200 0:29:10 1:00:20 2:14:30 4:37:0046 2300 0:27:50 0:57:30 2:08:00 4:24:0048 2400 0:26:30 0:55:00 2:02:00 4:12:0050 2500 0:25:20 0:52:40 1:57:00 4:02:0052 2600 0:24:20 0:50:30 1:52:00 3:52:0054 2700 0:23:20 0:48:30 1:47:30 3:43:0056 2800 0:22:30 0:46:40 1:43:30 3:35:0058 2900 0:21:40 0:45:00 1:39:30 3:27:0060 3000 0:20:50 0:43:20 1:36:00 3:20:0062 3100 0:20:10 0:41:50 1:32:30 3:13:0064 3200 0:19:30 0:40:30 1:29:30 3:07:0066 3300 0:18:50 0:39:10 1:26:30 3:01:0068 3350 0:18:20 0:38:00 1:24:00 2:55:0070 3450 0:17:50 0:36:50 1:21:30 2:50:0072 3550 0:17:10 0:35:50 1:19:00 2:45:0074 3650 0:16:40 0:34:50 1:17:00 2:40:0076 3750 0:16:20 0:33:50 1:14:30 2:36:0078 3850 0:15:50 0:33:00 1:12:30 2:32:00POLAR RUNNING PROGRAMPolar Running program is a personalized program based on your fitness level, designed to make sure that youtrain right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you knowwhen it might be a good idea to cut back a little and when to step it up a notch. Each program is tailored foryour event, taking your personal attributes, training background and preparation time into account. The pro-gram is free, and available in the Polar Flow web service at www.polar.com/flow.Programs are available for 5k, 10k, half marathon and marathon events. Each program has three phases:Base building, Build-up and Tapering. These phases are designed to gradually develop your performance, andmake sure you’re ready on race day. Running training sessions are divided into five types: easy jog, mediumrun, long run, tempo run and interval. All sessions include warm-up, work, and cool-down phases for optimalresults. In addition, you can choose to do strength, core, and mobility exercises to support your development.Each training week consists of two to five running sessions, and the total running training session duration per

40POLAR FLOW APP AND WEB SERVICEPOLAR FLOW APPPolar Flow app allows you to see an instant visual interpretation of your activity and training data offlinewhenever you want.Flow app lets you easily access your trainings and create training targets. Get a quick overview of your train-ing and analyze every detail of your performance right away. See the weekly summaries of your training in thetraining diary. You can also share the highlights of you training with your friends in the Flow community.Get details of your 24/7 activity. Find out what you're missing from your daily goal and how to reach it. Seesteps, covered distance, burned calories and sleep time.You can add, remove and reorganize sport profiles easily in Flow app. You can have up to 20 sport profiles act-ive in Flow app and in your M200. You can edit the sport profiles in Flow web service.It is possible to create training targets in the Flow app. You can choose to create a quick target or a phased tar-get.Flow app's image sharing function lets you share your image with your training data on your Flow app and webservice Feed. You can either share an existing photo or take a new one and customize it with your trainingdata.For more information and instructions on Flow app features, visit Polar Flow app product support page.START USING THE FLOW APPYou can set up your M200 using a mobile device and Flow app.To start using the Flow app, download it from App Store or Google Play onto your mobile. Flow App for iOS iscompatible with iPhone 4S (or later) and needs Apple’s iOS 7.0 (or later). Polar Flow mobile app for Android iscompatible with devices running Android 4.3 or later. For support and more information about using Polar Flowapp, go to www.polar.com/en/support/Flow_app.Before taking a new mobile device (smartphone, tablet) into use, it has to be paired with your M200.PAIR A MOBILE DEVICE WITH M200Before pairing a mobile deviceldownload Flow app from the App Store or Google Play.lmake sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.

41Please note that you have to do the pairing in the Flow app and NOT in your mobile device's Bluetooth set-tings.To pair a mobile device:1. On your mobile device, open Flow app and sign in with your Polar account, which you have createdwhen setting up your M200.2. Wait for the Connect product view to appear on your mobile device. Waiting for M200 is displayed.3. On M200, press and hold the LEFT button4. Pair: touch device with M200 is displayed. Touch the mobile device with your M2005. Pairing is displayed.6. Confirm on other dev. xxxxx is displayed on your M200. Enter the pin code from the M200 on themobile device. The pairing starts.7. Pairing completed is displayed when you're done.To see your training data in Flow app, you must sync your M200 with it after your session. When you syncyour M200 with the Flow app, your activity and training data are also synced automatically via an internet con-nection to the Flow web service. Flow app is the easiest way to sync your training data from your M200 withthe web service. For information on syncing, see Syncing.POLAR FLOW WEB SERVICEThe Polar Flow web service shows your activity goal and the details of your activity, and helps you under-stand how your daily habits and choices affect your well-being. Flow web service allows you to plan and ana-lyze every detail of your training and learn more about your performance and progress in the long run. Set upand customize your M200 to perfectly fit your training needs by adding sport profiles and tailoring settings.You can also share the highlights of you training with your friends in the Flow community.You can set up your M200 with your computer at flow.polar.com/start. There you are guided to download andinstall the FlowSync software for syncing data between your M200 and the web service, and to create a useraccount for the web service. If you did the setup using a mobile device and Flow app, you can log into theFlow web service with the credentials you created in the setup.FEEDIn Feed you can see what you and your friends have been up to lately. Check out the latest training sessionsand activity summaries, share your best achievements, comment and like your friends' activities.EXPLOREIn Explore you can browse the map and see other users' shared training sessions with route information. Youcan also relive other people’s routes and see where the highlights happened.

42DIARYIn Diary you can see your daily activity, planned training sessions (training targets), as well as review pasttraining results and fitness test results.PROGRESSIn Progress you can follow your development with reports. Reports are a handy way to follow your progress intraining 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 thedrop-down lists, and press the wheel icon to choose what data you want to view in the report graph.COMMUNITYGet motivation from social training communities. In Flow Groups you can share your thoughts and trainingtips, and be part of the Polar Community. In Flow Clubs you can view class schedules from clubs and shareyour thoughts and training tips with your training buddies.PROGRAMSThe Polar Running Program is tailored for your goal, based on Polar heart rate zones, taking your personalattributes and training background into account. The program is intelligent, it adapts along the way based onyour development. The Polar Running Programs are available for 5 k, 10 k, half marathon and marathonevents, and consist of two to five running exercises per week depending on the program. It’s super simple!For support and more information about using the Flow web service, go to, polar.com/en/support/flow.PLAN YOUR TRAININGPlan your training in the Flow web service by creating detailed training targets and syncing them to your M200with Flowsync or via Flow app. Your M200 will guide you towards completing your target during training.lQuick Target: Choose a duration or calorie target for the training. You can, for example, choose to burn500 kcal, run 10 km or swim for 30 minutes.lPhased Target: You can split your training session into phases and set a different duration and intens-ity for each of them. This one is for e.g. creating an interval training session, and adding proper warm-up and cool-down phases to it.lFavorites: Create a target, and add it to Favorites to easily access it every time you want to perform itagain.CREATE A TRAINING TARGET1. Go to Diary, and click Add >Training target.2. In the Add training target view, choose Quick or Phased.

44For information on starting a training target session, see Start a training session.FAVORITESIn Favorites, you can store and manage your favorite training targets in the Flow web service.Add a Training Target to Favorites:1. Create a training target.2. Click the favorites icon on the lower right corner of the page.3. The target is added to your favoritesor1. Open an existing target from your Diary.2. Click the favorites icon on the lower right corner of the page.3. The target is added to your favorites.Edit a Favorite1. Click the favorites icon on the upper right corner next to your name. All your favorite training targetsare shown.2. Choose the favorite you want to edit.3. You can change the name of the target. Click SAVE.4. To edit other details of the target click VIEW. After you've done all the needed changes, clickUPDATE CHANGES.Remove a favorite1. Click the favorites icon on the upper right corner next to your name. All your favorite training targetsare shown.2. Click the delete icon in upper right corner of the training target to remove it from the favorites list.POLAR SPORT PROFILES IN FLOW WEB SERVICEThere are three sport profiles on your M200 by default. In the Flow web service you can add new sport profilesto your sports list, as well as edit them and existing profiles. Your M200 can contain a maximum of 20 sportprofiles. If you have over 20 sport profiles in the Flow web service, the first 20 in the list are transferred to yourM200 when syncing.You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want tomove and drag it into the place you want to put it in the list.

471. Plug your M200 to your computer. 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 M200 to your computer, the Polar FlowSync software will transfer your data to thePolar Flow web service and sync any settings you may have changed. If the syncing does not automaticallystart, start FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X). Every timea firmware update is available, FlowSync will notify you, and request you to install it.If you change settings in the Flow web service while your M200 is plugged into your computer, press thesynchronize button on FlowSync to transfer to the settings to your M200.For support and more information about using the Flow web service, go to www.polar.com/en/support/flowFor support and more information about using FlowSync software, go to www.-polar.com/en/support/FlowSync

48FIRMWARE UPDATEYou can update the firmware of your M200 yourself to keep it up to date. Firmware updates are performed toimprove the functionality of your M200. They can include improvements to existing features, completely newfeatures or bug fixes.WITH MOBILE DEVICE OR TABLETYou can update the firmware with your mobile device if you're using Polar Flow mobile app to sync your train-ing and activity data. The app will let you know if there's an update available and will guide you through it. Werecommend you plug in the M200 to a power source before starting the update to ensure flawless update oper-ation.The wireless firmware update may take up to 10 minutes, depending on your connection.WITH COMPUTERWhenever a new firmware version is available, FlowSync will notify you when you connect M200 to your com-puter. The firmware updates are downloaded via FlowSync.To update the firmware:1. Plug your M200 to your computer.2. FlowSync starts syncing your data.3. After syncing, you are asked to update the firmware.4. Choose Yes. New firmware is installed (this may take some time), and M200 restarts.You won't lose any data due to the firmware update. Before the update begins, the data from your M200 issynced to the Flow web service.

49PAIRINGBluetooth Smart® heart rate sensor or mobile device (smartphone, tablet) has to be paired with your M200 forthem to function together. Pairing only takes a few seconds, and ensures that your M200 receives signalsfrom your sensors and devices only, and allows disturbance-free training in a group. Before entering an eventor race, make sure that you do the pairing at home to prevent interference from other devices.

50PAIR A MOBILE DEVICE WITH M200If you've done the setup for your M200 with a mobile device, your M200 has already been paired. If you did thesetup with a computer, and would like to use your M200 with Polar Flow app, please pair your M200 andmobile as follows:Before pairing a mobile device:ldo the setup at flow.polar.com/start as described in chapter Set up your M200ldownload Flow app from the App Store or Google Playlmake sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is off.To pair a mobile device:1. On your mobile device, open Flow app and sign in with your Polar account, which you have createdwhen setting up your M200.2. Wait for the Connect product view to appear on your mobile device. Waiting for M200 is displayed.3. In M200, press and hold the LEFT buttonORGo to Settings >Pair & sync >Pair & sync devices and press and hold the RIGHT button.4. Touch your device with M200 is displayed. Touch the mobile device with your M2005. Pairing is displayed.6. Confirm on other dev. xxxxx is displayed on your M200. Enter the pin code from the M200 on themobile device. The pairing starts.7. Pairing completed is displayed when you're done.PAIR A HEART RATE SENSOR WITH M200When using a Polar Bluetooth Smart® heart rate sensor, M200 does not measure heart rate from thewrist.There are two ways to pair a heart rate sensor with your M200:1. Wear the heart rate sensor as instructed in the heart rate sensor user manual.2. Go to Settings >Pair & sync >Pair & sync devices and press and hold the RIGHT button.3. Touch the heart rate sensor with your M200.4. Pairing completed is shown when you're done.OR

511. Wear the heart rate sensor as instructed in the heart rate sensor user manual.2. Start a training session as described in chapter Start training.3. Touch the heart rate sensor with your M200.4. Pairing completed is shown when you're done.PAIR POLAR BALANCE SCALE WITH M200There are two ways to pair a Polar Balance scale with your M200:1. Step on the scale. The display shows your weight.2. After a beep sound, the Bluetooth icon on the scale display starts flashing, which means that the con-nection is now on. The scale is ready to be paired with your M200.3. Press and hold the LEFT button on your M200 and wait until the display indicates the pairing is com-plete.or1. Go to Settings > Pair & sync > Pair & sync devices and press and hold the RIGHT button.2. M200 starts searching for your scale.3. Step on the scale. The display shows your weight.4. Pairing is displayed.5. Pairing completed is shown when you are done.The scale can be paired with 7 different Polar devices. When the number of paired devices exceeds 7, thefirst pairing will be removed and replaced.REMOVE PAIRINGSTo remove pairings with sensors or mobile devices:1. Go to Settings > Pair & sync > Remove pairings and press and hold the RIGHT button.2. Delete pairings? is displayed, choose Yes.3. Pairings deleted is displayed when you're done.

52RESTART M200Like any electronic device, M200 is recommended to be restarted every now and then. If you experience prob-lems with your M200, try restarting it. Go to Settings >About product >Restart device. Restarting M200will not erase any data.

53RESET M200If you experience problems with your M200, and restarting didn't help, try resetting it. Resetting empties yourM200 of all information and you need to set it up again for your personal use.Reset your M200 in FlowSync with your computer:1. Plug your M200 to the computer.2. Click the settings wheel icon in FlowSync to open settings menu.3. Press the Factory Reset button.Now you need to set up your M200 again, either via mobile or computer. Just remember to use the same Polaraccount in the setup you've used before resetting.

54IMPORTANT INFORMATIONTAKING CARE OF YOUR M200Like any electronic device, Polar M200 should be treated with care. The suggestions below will help you fulfillguarantee obligations and enjoy this product for many years to come.Don't charge the device when its USB connector is wet. Let the USB connector dry or wipe it dry with asoft towel before charging. This way you'll ensure smooth charging and syncing.Keep your training device clean.lWe recommend that you wash the device and the wristband after each training session under runningwater with a mild soap and water solution. Please remove the device from the wristband and washthem separately. Wipe them dry with a soft towel.It is essential that you wash the device and the wristband if you wear them in a swimming pool wherechlorine is used for keeping the pool clean.lIf you don't wear the device 24/7, wipe off any moisture before storing it. Don't store in non-breathablematerial or in a damp environment, e.g. plastic bag or damp gym bag.lWipe it dry with a soft towel when needed. Use a damp paper towel to wipe dirt from the trainingdevice. To maintain the water resistance, do not wash the training device with a pressure washer.Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.lWhen you connect your M200 to a computer or a charger, check that there is no moisture, hair, dust ordirt on the M200's USB connector. Gently wipe off any dirt or moisture. Don't use any sharp tools forcleaning to avoid scratching.Operating temperatures are -10 °C to +50 °C / +14 °F to +122 °F.STORINGKeep your training device in a cool and dry place. Do not keep them in a damp environment, in non-breathablematerial (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the trainingdevice 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 chargewhen it is stored. If you are going to store the training device for several months, it is recommended torecharge it after a few months. This will prolong the battery lifetime.Dry and store the strap and the connector separately to maximize the heart rate sensor battery lifetime. Keepthe heart rate sensor in a cool and dry place. To prevent snap oxidation, do not store the heart rate sensor wetin non-breathing material, such as a sports bag. Do not expose the heart rate sensor to direct sunlight forextended periods.

55SERVICEDuring the two-year guarantee/warranty period we recommend that you have service done by an authorizedPolar Service Center only. The warranty does not cover damage or consequential damage caused by servicenot 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. For the registration you need a Polar account which you have created whentaking your device into use via web. The username for your Polar Account is always your email address. Thesame username and password are valid for Polar product registration, Polar Flow web service and app, Polardiscussion forum and newsletter registration.BATTERYAt the end of the working life of the product Polar encourages you to minimize possible effects of waste on theenvironment 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.CHARGING M200 BATTERYThe M200 has an internal, rechargeable battery. Rechargeable batteries have a limited number of chargecycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity.The number of charge cycles also varies according to use and operating conditions.Do not charge the battery in temperatures under 0°C or over +40°C or when the USB port is wet.You can also charge the battery via a wall outlet. When charging via a wall outlet use a USB power adapter(not included in the product set). If you use a USB power 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 USB poweradapter (marked with "LPS", "Limited Power Supply" or "UL listed").To charge with your computer just plug your M200 to your computer and at the same time you can have itsynced it with FlowSync.1. Detach the device from the wristband.2. Plug the M200 into your computer's USB port. Please make sure the USB connector doesn’t bend. Ifthe battery is completely empty, it takes a couple of minutes for the charging to start.

56Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB con-nector. Gently wipe off any dirt or moisture.3. After syncing, battery icon animation begins to fill up on the display.4. When the battery icon is full, the M200 is fully charged.Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time,because it may affect the battery life time.BATTERY OPERATING TIMEThe battery operating time is up to 6 days with 24/7 activity tracking and 1h/day training with GPS and opticalheart rate measurement and without Smart Notifications on. The operating time depends on many factors,such as the temperature of the environment in which you use your M200, the features you use, how much thedisplay is on and battery aging. The operating time is significantly reduced in temperatures well below freez-ing. Wearing the M200 under your overcoat helps to keep it warmer and to increase the operating time.LOW BATTERY NOTIFICATIONSBattery lowThe battery charge is low. It is recommended to charge M200.ChargeThe charge is too low for recording a training session. A new training session cannot be started before char-ging M200.PRECAUTIONSThe Polar M200 is designed to measure heart rate and tell your activity. No other use is intended or implied.

57The training device should not be used for obtaining environmental measurements that require professional orindustrial precision.We recommend that once in a while you wash the device and the wrist strap to avoid any skin problems froma dirty bracelet.INTERFERENCEElectromagnetic Interference and Training EquipmentDisturbance 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 with electronic or electrical components such as LED displays, motors and electricalbrakes may cause interfering stray signals.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 TRAININGTraining may include some risk. Before beginning a regular training program, it is recommended that youanswer 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.lHave you been physically inactive for the past 5 years?lDo you have high blood pressure or high blood cholesterol?lAre you taking any blood pressure or heart medication?lDo you have a history of breathing problems?lDo you have symptoms of any disease?lAre you recovering from a serious illness or medical treatment?lDo you use a pacemaker or other implanted electronic device?lDo you smoke?lAre 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 heartrate.It is important to be sensitive to your body’s responses during training. If you feel unexpected pain orexcessive fatigue when training, it is recommended that you stop the training or continue at a lighterintensity.

58Note! If you are using a pacemaker, defibrillator or other implanted electronic device, you can use Polarproducts. In theory interference to pacemaker caused by Polar products should not be possible. In practice noreports exist to suggest anyone ever having experienced interference. We cannot however issue an officialguarantee on our products’ suitability with all pacemakers or other implanted devices, such as defibrillators,due to the variety of devices available. If you have any doubts, or if you experience any unusual sensationswhile using Polar products, please consult your physician or contact the implanted electronic device man-ufacturer 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 reactiondue to using the product, check the listed materials in Technical Specifications. To avoid any skin reaction tothe heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawlessoperation.TECHNICAL SPECIFICATIONA360Battery type: 180 mAh Li-pol rechargeable batteryOperating time: Up to 6 days with 24/7 activity trackingand 1h/day training with GPSand opticalheart rate measurement without SmartNotifications on.Operating temperature: -10 °C to +50 °C / 14 °F to 122 °FCharging time: Up to two hours.Charging temperature: 0 °C to +40 °C / 32 °F to 104 °FMaterials: Device: thermoplastic polyurethane,acrylonitrile butadiene styrene, glassfiber, polycarbonate, stainless steel,glassWristband: thermoplastic polyurethane,stainless steel, polybutylene terepthal-ate, glass fiberWatch accuracy: Better than ± 0.5 seconds / day at 25 °C/ 77 °F temperatureHeart rate measuring range: 30-240 bpmWater resistance: suitable for swimmingMemory capacity: 60 h training with heart rate depending onyour language settings???????Uses Bluetooth® Smart wireless technology.Your M200 is compatible with Polar Bluetooth® Smart heart rate sensors.

59POLAR FLOWSYNC SOFTWARETo use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system withan internet connection and a free USB port.FlowSync is compatible with the following operating systems:Computer operating system 32-bit 64-bitWindows XP XWindows 7 X XWindows 8 X XWindows 10 X XMac OS X 10.6 X XMac OS X 10.7 X XMac OS X 10.8 X XMac OS X 10.9 X XMac OS X 10.10 XPOLAR FLOW MOBILE APPLICATION COMPATIBILITYliPhone 4S or laterlAndroid 4.3 or later, with Smart Notifications Android 5.0 or laterThe Polar M200 training device applies the following patented technologies, among others:l????LIMITED INTERNATIONAL POLAR GUARANTEElThis guarantee does not affect the consumer’s statutory rights under applicable national or state lawsin force, or the consumer’s rights against the dealer arising from their sales/purchase contract.lThis 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 PolarElectro Oy for consumers who have purchased this product in other countries.lPolar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of this device that theproduct will be free from defects in material or workmanship for two (2) years from the date of pur-chase.lThe receipt of the original purchase is your proof of purchase!

60lThe 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 scratched cases/displays, armband, elastic strap and Polar apparel.lThe 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.lItems purchased second hand are not covered by the two (2) year warranty, unless otherwise stip-ulated by local law.lDuring the guarantee period, the product will be either repaired or replaced at any of the authorizedPolar 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.This product is compliant with Directives 1999/5/EC and 2011/65/EU.The relevant Declaration 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 scopeof Directive 2012/19/EU of the European Parliament and of the Council on waste electrical and electronicequipment (WEEE) and batteries and accumulators used in products are in the scope of Directive 2006/66/ECof the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and wastebatteries and accumulators. These products and batteries/accumulators inside Polar products should thus bedisposed of separately in EU countries. Polar encourages you to minimize possible effects of waste on theenvironment and human health also outside the European Union by following local waste disposal regulationsand, where possible, utilize separate collection of electronic devices for products, and battery and accu-mulator collection for batteries and accumulators.To see the A360-specific certification and compliance information, press and hold the button until you see arow of icons, swipe up and tap the information icon.Manufactured by Polar Electro Oy, Professorintie 5, FI-90440 KEMPELE, Tel +358 8 5202 100, Fax +358 85202 300, www.polar.com.Polar Electro Oy is a ISO 9001:2008 certified company.© 2016 Polar Electro Oy, FI-90440 KEMPELE, Finland. All rights reserved. No part of this manual may beused or reproduced in any form or by any means without prior written permission of Polar Electro Oy.

61The 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 areregistered trademarks of Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation andMac OS is a registered trademark of Apple Inc. App Store is a service mark of Apple Inc. Google Play is atrademark of Google Inc. The Bluetooth® word mark and logos are registered trademarks owned by BluetoothSIG, Inc. and any use of such marks by Polar Electro Oy is under license.DISCLAIMERlThe material in this manual is for informational purposes only. The products it describes are subject tochange without prior notice, due to the manufacturer’s continuous development program.lPolar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manualor with respect to the products described herein.lPolar 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 orthe products described herein.1.0 EN 09/2016

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