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

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Document Type	User Manual
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Date Submitted	2016-08-30 00:00:00
Date Available	2017-02-26 00:00:00
Creation Date	2016-07-05 15:57:33
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Document Lastmod	2016-07-05 15:58:45
Document Title	My Document
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CONTENTS
Contents
Polar M200 User Manual
Introduction
Take full advantage of your M200
Get started
Set up your M200
Choose one option for setup: a compatible mobile device or computer
Option A: set up with a mobile device and Polar Flow app
Option B: set up with your computer
10
Wristband
11
Buttons
13
Menu structure
14
Training
14
Activity
14
History
14
My HR
15
Settings
15
Display icons
15
Wearing your M200
16
Changing the settings
17
Pair & Sync
17
Flight mode
17
Smart notificat.
17
About product
17
Time of day setting
18
Training
19
Training with wrist based heart rate
19
Heart rate training
19
Measuring heart rate with M200
19
Start a Training Session
19
Start a planned training session
20
During training
20
Browse the training views
20
Training with heart rate
20
Training with a duration, distance or calorie based training target
21
Training with a phased training target
21
Heart rate zones
22
Functions during training
22
Take a lap
22
Change phase during a phased session
22
Notifications
22
Pause/Stop a training session
22
Training Summary
24
After Training
24
Training history in M200
24
Polar Flow App
24
Polar Flow Web Service
25
Features
26
GPS features
26
24/7 Activity Tracking
26
Activity Goal
26
Activity data
26
Inactivity alert
27
Sleep information in the Flow web service and Flow app
27
Activity data in Flow App and Flow web service
28
Smart notifications
28
Smart Notification Settings
28
Polar Flow mobile app
28
Do not disturb
29
Phone (iOS)
29
Phone (Android)
29
Smart Notifications in practice
29
The Smart Notifications Feature Works via Bluetooth Connection
30
Polar Sport Profiles
30
Polar Smart Coaching features
30
Smart Calories
30
Heart Rate Zones
31
Training Benefit
34
Running Index
36
Short-term analysis
36
Men
36
Women
37
Long-term analysis
37
Polar Running Program
38
Create a Polar Running Program
39
Start a running target
39
Follow your progress
39
Polar Flow app and Web Service
40
Polar Flow App
40
Start using the Flow app
40
Pair a Mobile Device with M200
40
Polar Flow Web Service
41
Feed
41
Explore
41
Diary
42
Progress
42
Community
42
Programs
42
Plan Your Training
42
Create a Training Target
42
Quick Target
43
Phased target
43
Favorites
43
Sync the Targets to your M200
43
Favorites
44
Add a Training Target to Favorites:
44
Edit a Favorite
44
Remove a favorite
44
Polar Sport profiles in Flow Web Service
44
Add a Sport profile
45
Edit a Sport Profile
45
Syncing
46
Sync with Flow mobile App
46
Sync With Flow Web Service Via FlowSync
46
Firmware update
48
With mobile device or tablet
48
With computer
48
Pairing
49
Pair a mobile device with M200
50
Pair a Heart Rate Sensor with M200
50
Pair Polar Balance Scale with M200
51
Remove pairings
51
Restart M200
52
Reset M200
53
Important Information
54
Taking Care of Your M200
54
Storing
54
Service
55
Battery
55
Charging M200 battery
55
Battery Operating Time
56
Low Battery Notifications
56
Precautions
56
Interference
57
Minimizing Risks When Training
57
Technical Specification
58
A360
58
Polar FlowSync Software
59
Polar Flow Mobile Application Compatibility
59
Limited International Polar Guarantee
59
Disclaimer
61
POLAR M200 USER MANUAL
This user manual helps you get started with your new M200. To see M200 video tutorials and FAQs, go to support.polar.com/en/M200.
INTRODUCTION
Congratulations on your new Polar M200!
The Polar M200 GPS running watch has an integrated GPS, wrist based heart rate monitor and unique smart
coaching 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 ready
when you are.
Track your activities in your everyday life. See how they benefit your health and get tips on how to reach your
daily 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 M200
Get 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 and
get an instant overview and feedback of your training result and performance. On the Flow app you can also
check 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. In
the web service you can plan your training, track your achievements, get guidance and see detailed analysis
of your training results, activity and sleep. Let all your friends know about your achievements. Find all this at
polar.com/flow.
GET STARTED
SET UP YOUR M200
Your new M200 is in storage mode and it wakes up when you plug it into a USB charger for charging or a computer for setup. We recommend that you charge the battery before you start using your M200. If the battery is
completely empty, it takes a couple of minutes for the charging to start. See Batteries for detailed information
on charging the battery, battery operating times and low battery notifications.
CHOOSE ONE OPTION FOR SETUP: A COMPATIBLE MOBILE DEVICE OR COMPUTER
You can choose how to set up your M200, wirelessly with a compatible mobile device or with a computer.
Both methods require an Internet connection.
Mobile setup is convenient if you don't have access to a computer with a USB port, but it might take
longer.
Wired computer setup is quicker and you can charge your M200 at the same time, but you need a computer available.
OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APP
Polar M200 connects to the Polar Flow mobile app wirelessly via Bluetooth® Smart, so remember to have
Bluetooth 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 a
powered 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 connector. Gently wipe off any dirt or moisture.
3. Go to the App Store or Google Play on your mobile device and search and download the Polar Flow
app.
4. Open the Flow app on your mobile device. It recognizes your new M200 nearby and prompts you to
start pairing it. Accept the pairing request and enter the Bluetooth pairing code shown on the
M200 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 and
setup within the app. Tap Save and sync when you’ve defined all the settings. Your personalized settings will now be synced to your M200.
To get the most accurate and personal activity and training data, it’s important that you’re precise
with the settings. If there is a firmware update available for your M200, we recommend you install it during 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 COMPUTER
1. Go to flow.polar.com/start and install the FlowSync software to set up your M200 and update the firmware 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 connector
doesn’t bend. It may take a few minutes for your M200 to wake up. Let your computer install any suggested USB drivers.
Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB
10
connector. 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 setup
within the web service.
To get the most accurate and personalized activity and training data, it’s important that you’re precise with the physical settings when signing up for the web service. When signing up, you can choose
a language and get the latest firmware for your M200.
After the setup is done, you’re ready to go. Have fun!
WRISTBAND
Match your style with easy-to-change wristbands. You can buy additional wristbands separately at shoppolar.com.
To detach the wristband
1. Bend the wristband from the buckle side to detach it from the device.
2. Pull the device from the wristband.
11
To attach the wristband
1. 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.
12
We recommend that you separate the wristband from the device after each training session and rinse them
under running water in order to keep the M200 clean.
BUTTONS
Your M200 has two buttons, one on each side. See the table below for button functions.
LEFT
RIGHT
Press
Press
Return to the previous level on the menu
Browse the menu, selections and training views
Pause training
13
When training has been paused, stop training
Press and hold
Press and hold
Return to time view
Enter the menu
In time mode start syncing with Polar Flow app Confirm selections
Start training
Take a lap during training
Any button press activates back light.
MENU STRUCTURE
TRAINING
Go to Training to start a training session.
ACTIVITY
In Activity menu your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach
your daily goal. You'll also see details of your activity (active time, calories and steps) and options for reaching
your daily activity goal.
The daily activity goal you get from Polar M200 is based on your personal data and activity level setting, which
you can find in the Daily Activity Goal settings in the Flow web service.
For more information, see 24/7 Activity Tracking.
HISTORY
In History you'll see your five latest training files. For more information, see Training summary.
14
MY HR
In My HR you can check your current heart rate without starting a training session.
SETTINGS
In Settings you can pair and sync devices with your M200 as well as turn smart notifications and flight mode
on/off. For more information, see Settings.
DISPLAY ICONS
Depending on the situation, the dots around the display indicate your progress towards your daily
activity 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 not
receive smart notifications.
Bluetooth connection to your paired phone is disconnected. Press and hold the side button to reconnect.
GPS icon blinks, when your M200 is searching GPS satellite signals. When M200 has found the signals, the icon stops blinking and stays on.
The heart icon means heart rate. The circle around the heart icon blinks when your M200 is searching
for your heart rate. When the heart rate is found, the circle stops blinking and stays on.
Bluetooth is on.
15
WEARING YOUR M200
To measure wrist-based heart rate accurately you need to wear your M200 snugly on top of your wrist, just
behind 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.
16
CHANGING THE SETTINGS
In Settings you'll find:
Pair & Sync
Flight mode
Smart notificat.
About product
PAIR & SYNC
Pair & Sync devices: Pair devices, e.g. heart rate sensor or mobile device, with your M200. For more information, see Pairing. Sync data from your M200 to a paired mobile device. Tip: You can also sync by pressing
and holding the LEFT button in the time view.
Remove pairings: Remove pairing with a heart rate sensor or mobile device.
FLIGHT MODE
Choose on or off.
Flight mode cuts off all wireless communication from the device. You can still use it to collect activity or training with the wrist-based heart rate, but you cannot use it in training sessions with a Bluetooth® Smart heart
rate 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 PRODUCT
Check the device ID of your M200, as well as the firmware version and HW model. You may need this information if you contact Polar customer care. Choose Restart device, if you experience problems with your M200.
For more information, see Restart M200.
17
TIME OF DAY SETTING
The current time and its format are transferred to your M200 from your computer system clock when you sync
with the Polar Flow web service. To change the time, you'll first need to change the time zone on your computer 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 Flow
web service and your M200, the time also changes on your M200. Your mobile device needs to have Internet
connection available in order to change the time.
18
TRAINING
TRAINING WITH WRIST BASED HEART RATE
HEART RATE TRAINING
Although 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 is
affected by both internal and external factors - meaning you will have a dependable measure of your physical
state.
MEASURING HEART RATE WITH M200
Your Polar M200 has a built-in heart rate sensor that measures heart rate from the wrist. Follow your heart rate
zones directly from your device and get guidance for training sessions you've planned in the Flow app or web
service.
To measure wrist-based heart rate accurately you need to wear your M200 snugly on top of your wrist, just
behind the wrist bone (see the picture on the right). The sensor on the back must be in constant touch with
your 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 prevent accurate readings.
Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get the blood
going before starting your session!
In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressure
or movement in muscles or tendons near the sensor, we recommend using a Polar Bluetooth Smart heart rate
sensor with a chest strap to get better measurement of your heart rate.
START A TRAINING SESSION
Wear your M200 and tighten the wristband.
Go to Training and press and hold the RIGHT button.
or
Press 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 display
upwards to catch the GPS satellite signals. When the signal is found, the GPS icon stops blinking and stays on. M200 has found your heart rate when your heart rate is shown.
19
Press 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 SESSION
You can plan your training and create detailed training targets in the Flow app or Flow web service and sync
them 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 RIGHT
button.
Go outdoors and away from tall buildings and trees. Keep your M200 still with the display
upwards to catch the GPS satellite signals. When the signal is found, the GPS icon stops blinking 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 TRAINING
BROWSE THE TRAINING VIEWS
During training you can browse through training views with the LEFT button. Note that the available training
views and data shown depend on the sport you've chosen.
TRAINING WITH HEART RATE
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.
20
TRAINING WITH A DURATION, DISTANCE OR CALORIE BASED TRAINING TARGET
If you have created a training target based on duration, distance or calories in the Flow web service and
synced it to your A300, you have the following views:
How much time, kilometers/miles or calories you still have to cover to complete your target
How much of your target you've completed as percentages.
As you move towards reaching your training target, dots appear around the display visualizing
your 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 TARGET
Your current heart rate.
Countdown timer for the phase.
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.
21
HEART RATE ZONES
The dots together with the numbers around the display
visualize in which heart rate zone you're training. A
blinking dot shows if you're closer to the previous or
the next heart rate zone.
On the example image on the right you're training on
heart rate zone 2, which is 60 % - 69% of maximum
heart rate. The blinking dot shows that you're close to
70 % of maximum.
FUNCTIONS DURING TRAINING
TAKE A LAP
Take a lap by pressing and holding the RIGHT button.
CHANGE PHASE DURING A PHASED SESSION
If you chose manual phase change when you created the phased target, press the RIGHT button to continue
to the next phase after the phase has ended.
NOTIFICATIONS
If you are training outside the planned heart rate zones, your M200 notifies you with a sound and vibration.
PAUSE/STOP A TRAINING SESSION
To pause a session, press the LEFT button. Recording paused is shown. To continue, press
the 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.
22
If you stop your session after pausing, the time elapsed after pausing is not included in the total training
time.
23
TRAINING SUMMARY
AFTER TRAINING
You'll get a summary of your training session on your M200 right after you've stopped training. Get a more
detailed and illustrated analysis in the Flow app or in the Flow web service.
Duration
The duration of the session
HR avg*
Your average heart rate during the session is shown in beats/minute or % of your maximum
heart rate depending on the sport profile setting defined in Polar Flow web service.
Distance**
The distance covered during the session
Pace/Speed avg**
Average pace/speed of the session
Calories
Calories burned during the session
*) The data is shown if you measured heart rate during training.
**) The data is shown if you used GPS during training. For example, if you use "Other indoor" sport profile the
GPS is not used.
TRAINING HISTORY IN M200
In History you can find the summaries of your five latest training sessions. Go to History and browse to the
training session you want to view with the RIGHT button. Press and hold the RIGHT button to view the data.
Note that the data shown depends on the sport you've chosen.
POLAR FLOW APP
Sync your M200 with Flow app by pressing and holding the LEFT button in the time view. In Flow app you can
analyze your data at a glance after each session. The app allows you to see a quick overview of your training
data offline.
For more information, see Polar Flow App.
24
POLAR FLOW WEB SERVICE
Analyze every detail of your training and learn more about your performance. Follow your progress and also
share your best sessions with others.
For more information, see Polar Flow Web Service.
25
FEATURES
GPS FEATURES
The M200 has built-in GPS that provides accurate speed/pace, distance and altitude measurement for a range
of outdoor sports, and allows you to see your route on a map in the Flow app and web service after your session. You can see speed/pace and distance on your M200 during and after your sesion, but the altitude value
can be seen only in the Flow app and web service.
For best GPS performance, wear M200 on your wrist with the display facing up.
24/7 ACTIVITY TRACKING
M200 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes
the frequency, intensity and regularity of your movements together with your physical information, allowing
you to see how active you really are in your everyday life, on top of your regular training. We recommend to
wear your M200 on your non-dominant hand for more accurate activity tracking.
ACTIVITY GOAL
You'll get your personal activity goal when you set up your M200, and your M200 guides you in reaching the
goal each day. You can view your goal in Polar Flow app or web service. The activity goal is based on your personal data and activity level setting, which you can find in the Flow web service.
If you want to change your goal, sign in to the Flow web service, click your name/profile photo in the upper
right corner and go to the Daily activity goal tab in Settings. Choose one of the three activity levels that best
describes your typical day and activity. Below the selection area, you can see how active you need to be to
reach your daily activity goal on the chosen level. For example, if you're an office worker and spend most of
your day sitting, you would be expected to reach about four hours of low intensity activity during an ordinary
day. For people who stand and walk a lot during their working hours, the expectations are higher.
ACTIVITY DATA
In time view the dots and numbers around the display show your progress towards your daily activity
goal. When the dotted circle around the display is full, you've reached your goal and you'll get a vibrating
alert.
You can view your activity also in Activity menu. There you can see how active your day has been so far
and get guidance on how to reach your goal.
Active time: Active time tells you the cumulative time of body movements that benefit your
26
health.
Calories: Shows how many calories you've burned through training, activity and BMR (Basal
metabolic rate: the minimum metabolic activity required to maintain life).
Steps: Shows the number of steps you've taken so far. The amount and type of body movements
are registered and turned into an estimation of steps.
Distance: Shows the distance you've covered so far. The distance calculation is based on your
height and the steps you've taken.
To go: Your M200 gives you options for reaching your daily activity goal. It tells you how much
longer you need to be active if you choose low, medium or high intensity activities. You have one
goal, but a number of ways to achieve it. The daily activity goal can be reached at low, medium or
high 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 intensity
activities at the Flow web service and mobile app and choose the best way of reaching your goal.
INACTIVITY ALERT
It's widely known that physical activity is a major factor in maintaining health. In addition to being physically
active, it's important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on
those days when you train and gain enough daily activity. Your M200 spots if you’re being inactive for too long
during your day and this way helps you to break up your sitting to avoid the negative effects it has on your
health.
If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a small
vibration. Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message goes away when you start moving or press any button. If you don't get active in five
minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service after
syncing.
Both Flow app and Flow web service will show you how many inactivity stamps you have received. This way
you can check back on your daily routine and make changes towards a more active life.
SLEEP INFORMATION IN THE FLOW WEB SERVICE AND FLOW APP
M200 will track your sleep time and quality (restful / restless), if you wear it at night. You don't have to turn the
sleep 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 to
next day’s 18:00/6pm. Breaks shorter than one hour in your sleep don't stop sleep tracking, but they are not
taken 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 when
you move and change your position are calculated as restless sleep. Instead of simply summing up all the
immobile periods, the calculation gives more weight to long than short immobile periods. The percentage of
27
restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly individual 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’s
affected by any changes in your daily life. This may help you in finding ways to improve your sleep and feel
well rested during the day.
ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICE
With the Flow app you can follow and analyze your activity data on the go and have your data synced wirelessly from your M200 to the Flow web service. The Flow web service gives you the most detailed insight into
your activity information.
SMART NOTIFICATIONS
The Smart Notifications feature allows you to get notifications from your phone on your M200. Your M200 notifies you if you get an incoming call or receive a message (for example an SMS or WhatsApp message). It also
notifies 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 the
phone nearby.
To 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 supported
mobile operating systems.
Please note that when the Smart Notifications feature is on, the battery of your Polar device and phone
will run out faster because Bluetooth is continuously on.
SMART NOTIFICATION SETTINGS
POLAR FLOW MOBILE APP
On 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 your
M200 with the mobile app.
28
DO NOT DISTURB
If you want to disable notification alerts for certain hours of the day, set Do not disturb on in the Polar Flow
mobile app. When it's on, you won't receive any notification alerts during the time period you've set. Do not
disturb 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 Do
not 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 notification 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 Banners
or Alerts.
PHONE (ANDROID)
To be able to receive notifications from your phone on your Polar device, you first need to enable notifications
on the mobile applications from which you want to receive them. You can do this either via the mobile application’s settings or via your Android phone’s App notifications settings. See the user manual of your phone for
further information on App notifications settings.
Then Polar Flow app has to have permission to read the notifications from your phone. You have to give Polar
Flow app access to your phone notifications (i.e. enable notifications in the Polar Flow app). Polar Flow app
guides you to give access when needed.
SMART NOTIFICATIONS IN PRACTICE
When getting a notification, your M200 will discreetly alert you by vibrating. A calendar event and message
alert once, while incoming calls alert until you press the button on your M200 or answer the phone. If a noti-fication 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 not
receive any notifications (email, calendar, apps etc.) during training sessions.
29
THE SMART NOTIFICATIONS FEATURE WORKS VIA BLUETOOTH CONNECTION
The Bluetooth connection and the Smart Notifications feature work between your M200 and your phone when
they are in the line of sight and within the range of 5 m /16 ft from each other. If your M200 is out of range for
less than two hours, your phone restores the connection automatically within 15 minutes when your M200
returns to the range area.
If your M200 is out of range for more than two hours, restore the connection by pressing and holding the button
on your M200.
Visit support.polar.com/en/M200 for more instructions.
POLAR SPORT PROFILES
We have created three default sport profiles to your M200. In the Flow app and web service you can add new
sport profiles and sync them to your M200, and this way create a list of all your favorite sports. In Flow web
service you can also define some specific settings for each sport profile. For example, set vibration feedback
off in in the yoga sport profile. For more information, see Sport Profiles in Flow Web Service.
Using sport profiles makes it possible for you to keep up with what you've done and see the progress you've
made in different sports. You can do this in the Flow web service.
POLAR SMART COACHING FEATURES
Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the
right intensity or receiving instant feedback, Polar Smart Coaching offers a choice of unique, easy-to-use features, personalized to your needs and designed for maximum enjoyment and motivation when training.
A360 includes the following Polar Smart Coaching features:
Smart calories
Heart rate zones
Training Benefit
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy
expenditure calculation is based on:
Body weight, height, age, gender
Individual maximum heart rate (HRmax )
30
l
Heart rate during training
Activity measurement outside of training sessions and when you train without heart rate
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
select and monitor training intensities.
Target zone
Intensity % of
HRmax
HRmax = Maximum heart rate
(220-age).
MAXIMUM
90–100%
Example: Heart
Example durrate zones (in
ations
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
171–190 bpm
less than 5
minutes
Training effect
Benefits: Maximal or near
maximal effort
for breathing
and muscles.
Feels like:
Very exhausting for breathing and
muscles.
Recommended
for: Very experienced and fit
athletes. Short
intervals only,
usually in final
preparation for
short events.
HARD
80–90%
152–172 bpm
2–10 minutes
Benefits:
Increased ability to sustain
high speed
endurance.
Feels like:
Causes muscular fatigue
and heavy
31
Target zone
Intensity % of
HRmax
HRmax = Maximum heart rate
(220-age).
Example: Heart
Example durrate zones (in
ations
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
Training effect
breathing.
Recommended
for: Experienced athletes
for year-round
training, and for
various durations.
Becomes more
important during pre competition
season.
MODERATE
70–80%
133–152 bpm
10–40 minutes
Benefits:
Enhances general training
pace, makes
moderate
intensity
efforts easier
and improves
efficiency.
Feels like:
Steady, controlled, fast
breathing.
Recommended
for: Athletes
training for
events, or looking for performance
gains.
LIGHT
60–70%
114-133 bpm
32
40–80 minutes
Benefits:
Improves gen-
Target zone
Intensity % of
HRmax
HRmax = Maximum heart rate
(220-age).
Example: Heart
Example durrate zones (in
ations
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
Training effect
eral base fitness, improves
recovery and
boosts metabolism.
Feels like:
Comfortable
and easy, low
muscle and cardiovascular
load.
Recommended
for: Everybody
for long training
sessions during base training periods and
for recovery
exercises during competition
season.
VERY LIGHT
50–60%
104–114 bpm
20–40 minutes
Benefits:
Helps to warm
up and cool
down and
assists recovery.
Feels like:
Very easy,
little strain.
Recommended
for: For recovery and cooldown, throughout training season.
33
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.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions 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. Training in this zone is especially effective for improving 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. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking 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 target 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.
TRAINING BENEFIT
Training Benefit gives you textual feedback on your performance for each training session helping you better
understand the effectiveness of your training. You can see the feedback in Flow app and Flow web service. 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 many
calories you burn in each zone.
The descriptions of different training benefit options are listed in the table below
Feedback
Benefit
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.
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 & Tempo training
What a session! You improved your speed and efficiency. This
34
Feedback
Benefit
session also significantly developed your aerobic fitness and your
ability to sustain high intensity effort for longer.
Tempo & Maximum training
What a session! You significantly improved your aerobic fitness
and your ability to sustain high intensity effort for longer. This session 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 & Steady state training
Good pace! You improved your ability to sustain high intensity
effort for longer. This session also developed your aerobic fitness
and the endurance of your muscles.
Steady state & Tempo training
Good pace! You improved your aerobic fitness and the endurance
of your muscles. This session also developed your ability to sustain 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 resistance to fatigue.
Steady state training
Excellent! You improved the endurance of your muscles and your
aerobic fitness.
Steady state & Basic training, long
Excellent! This long session improved the endurance of your
muscles and your aerobic fitness. It also developed your basic
endurance and your body's ability to burn fat during exercise.
Steady state & Basic training
Excellent! You improved the endurance of your muscles and your
aerobic fitness. This session also developed your basic endurance
and your body's ability to burn fat during exercise.
Basic & Steady state training, long
Great! This long session improved your basic endurance and your
body's ability to burn fat during exercise. It also developed the
endurance of your muscles and your aerobic fitness.
Basic & Steady state training
Great! You improved your basic endurance and your body's ability
to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.
Basic training, long
Great! This long, low intensity session improved your basic endurance and your body's ability to burn fat during exercise.
Basic training
Well done! This low intensity session improved your basic endurance and your body's ability to burn fat during exercise.
35
Feedback
Benefit
Recovery training
Very nice session for your recovery. Light exercise like this allows
your body to adapt to your training.
RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estimate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By
recording your Running Index over time, you can monitor progress. Improvement means that running at a
given pace requires less of an effort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HRmax value.
Running Index is calculated during every training session when heart rate is measured and the GPS function
is on, and when the following requirements apply:
Sport profile used is a running type sport (Running, Road Running, Trail running etc.)
Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum
Calculation begins when you start recording the session. During a session, you may stop twice at traffic
lights, for example, without interrupting the calculation.
You can view the running index value in the Flow app and web service after syncing.
Compare your result to the table below.
SHORT-TERM ANALYSIS
Men
Age / Years
Very low
Low
Fair
Moderate
Good
Very good
Elite
20-24
< 32
32-37
38-43
44-50
51-56
57-62
> 62
25-29
< 31
31-35
36-42
43-48
49-53
54-59
> 59
30-34
< 29
29-34
35-40
41-45
46-51
52-56
> 56
35-39
< 28
28-32
33-38
39-43
44-48
49-54
> 54
40-44
< 26
26-31
32-35
36-41
42-46
47-51
> 51
45-49
< 25
25-29
30-34
35-39
40-43
44-48
> 48
50-54
< 24
24-27
28-32
33-36
37-41
42-46
> 46
55-59
< 22
22-26
27-30
31-34
35-39
40-43
> 43
60-65
< 21
21-24
25-28
29-32
33-36
37-40
> 40
36
Women
Age / Years
Very low
Low
Fair
Moderate
Good
Very good
Elite
20-24
< 27
27-31
32-36
37-41
42-46
47-51
> 51
25-29
< 26
26-30
31-35
36-40
41-44
45-49
> 49
30-34
< 25
25-29
30-33
34-37
38-42
43-46
> 46
35-39
< 24
24-27
28-31
32-35
36-40
41-44
> 44
40-44
< 22
22-25
26-29
30-33
34-37
38-41
> 41
45-49
< 21
21-23
24-27
28-31
32-35
36-38
> 38
50-54
< 19
19-22
23-25
26-29
30-32
33-36
> 36
55-59
< 18
18-20
21-23
24-27
28-30
31-33
> 33
60-65
< 16
16-18
19-21
22-24
25-27
28-30
> 30
The classification is based on a literature review of 62 studies where VO2max was measured directly in
healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic 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 value
you 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 ANALYSIS
The 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 maximally. Use your long-term Running Index average in the interpretation of the chart. The prediction is best for
those Running Index values that have been received at speed and running circumstances similar to the target
performance.
Running Index
Cooper test
(m)
5 km (h:mm:ss)
10 km (h:mm:ss)
21.098 km
(h:mm:ss)
42.195 km (h:mm:ss)
36
1800
0:36:20
1:15:10
2:48:00
5:43:00
38
1900
0:34:20
1:10:50
2:38:00
5:24:00
40
2000
0:32:20
1:07:00
2:29:30
5:06:00
42
2100
0:30:40
1:03:30
2:21:30
4:51:00
37
Running Index
Cooper test
(m)
5 km (h:mm:ss)
10 km (h:mm:ss)
21.098 km
(h:mm:ss)
42.195 km (h:mm:ss)
44
2200
0:29:10
1:00:20
2:14:30
4:37:00
46
2300
0:27:50
0:57:30
2:08:00
4:24:00
48
2400
0:26:30
0:55:00
2:02:00
4:12:00
50
2500
0:25:20
0:52:40
1:57:00
4:02:00
52
2600
0:24:20
0:50:30
1:52:00
3:52:00
54
2700
0:23:20
0:48:30
1:47:30
3:43:00
56
2800
0:22:30
0:46:40
1:43:30
3:35:00
58
2900
0:21:40
0:45:00
1:39:30
3:27:00
60
3000
0:20:50
0:43:20
1:36:00
3:20:00
62
3100
0:20:10
0:41:50
1:32:30
3:13:00
64
3200
0:19:30
0:40:30
1:29:30
3:07:00
66
3300
0:18:50
0:39:10
1:26:30
3:01:00
68
3350
0:18:20
0:38:00
1:24:00
2:55:00
70
3450
0:17:50
0:36:50
1:21:30
2:50:00
72
3550
0:17:10
0:35:50
1:19:00
2:45:00
74
3650
0:16:40
0:34:50
1:17:00
2:40:00
76
3750
0:16:20
0:33:50
1:14:30
2:36:00
78
3850
0:15:50
0:33:00
1:12:30
2:32:00
POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you
train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know
when it might be a good idea to cut back a little and when to step it up a notch. Each program is tailored for
your event, taking your personal attributes, training background and preparation time into account. The program 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, and
make sure you’re ready on race day. Running training sessions are divided into five types: easy jog, medium
run, long run, tempo run and interval. All sessions include warm-up, work, and cool-down phases for optimal
results. 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
38
week varies from one to seven hours depending on your fitness level. The minimum duration for a program is 9
weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started with
the Running Program.
CREATE A POLAR RUNNING PROGRAM
1. Log into the Flow web service at www.polar.com/flow.
2. Choose Programs from the Tab.
3. Choose your event, name it, set the event date, and when you wish to start the program.
4. Fill in the physical activity level questions.*
5. Choose if you want to include supporting exercises in the program.
6. Read and fill in the physical activity readiness questionnaire.
7. Review your program, and adjust any settings if necessary.
8. When you’re done, choose Start program.
*If four weeks of training history is available, these will be pre-filled.
START A RUNNING TARGET
Before starting a session, make sure you’ve synced your training session target to your device. The sessions
are synced to your device as training targets, and you start them from your Diary. Follow guidance on your
device throughout your session.
1. On your device, go to Diary.
2. Choose a day to view the scheduled target.
3. Choose the target, and then choose the sport profile.
4. Press START, and follow the guidance.
If you want to do a target scheduled for another day, you can – just choose a day from your Diary, and start
the session scheduled for that day.
FOLLOW YOUR PROGRESS
Sync your training results from your device to the Flow web service via the USB cable or Flow app. Follow
your progress from the Programs tab. You’ll see an overview of your current program, and how you’ve progressed.
39
POLAR FLOW APP AND WEB SERVICE
POLAR FLOW APP
Polar Flow app allows you to see an instant visual interpretation of your activity and training data offline
whenever you want.
Flow app lets you easily access your trainings and create training targets. Get a quick overview of your training and analyze every detail of your performance right away. See the weekly summaries of your training in the
training 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. See
steps, 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 active 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 target.
Flow app's image sharing function lets you share your image with your training data on your Flow app and web
service Feed. You can either share an existing photo or take a new one and customize it with your training
data.
For more information and instructions on Flow app features, visit Polar Flow app product support page.
START USING THE FLOW APP
You 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 is
compatible with iPhone 4S (or later) and needs Apple’s iOS 7.0 (or later). Polar Flow mobile app for Android is
compatible with devices running Android 4.3 or later. For support and more information about using Polar Flow
app, 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 M200
Before pairing a mobile device
download Flow app from the App Store or Google Play.
make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
40
Please note that you have to do the pairing in the Flow app and NOT in your mobile device's Bluetooth settings.
To pair a mobile device:
1. On your mobile device, open Flow app and sign in with your Polar account, which you have created
when 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 button
4. Pair: touch device with M200 is displayed. Touch the mobile device with your M200
5. Pairing is displayed.
6. Confirm on other dev. xxxxx is displayed on your M200. Enter the pin code from the M200 on the
mobile 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 sync
your M200 with the Flow app, your activity and training data are also synced automatically via an internet connection to the Flow web service. Flow app is the easiest way to sync your training data from your M200 with
the web service. For information on syncing, see Syncing.
POLAR FLOW WEB SERVICE
The Polar Flow web service shows your activity goal and the details of your activity, and helps you understand how your daily habits and choices affect your well-being. Flow web service allows you to plan and analyze every detail of your training and learn more about your performance and progress in the long run. Set up
and 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 and
install the FlowSync software for syncing data between your M200 and the web service, and to create a user
account for the web service. If you did the setup using a mobile device and Flow app, you can log into the
Flow web service with the credentials you created in the setup.
FEED
In Feed you can see what you and your friends have been up to lately. Check out the latest training sessions
and activity summaries, share your best achievements, comment and like your friends' activities.
EXPLORE
In Explore you can browse the map and see other users' shared training sessions with route information. You
can also relive other people’s routes and see where the highlights happened.
41
DIARY
In Diary you can see your daily activity, planned training sessions (training targets), as well as review past
training results and fitness test results.
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 custom 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.
COMMUNITY
Get motivation from social training communities. In Flow Groups you can share your thoughts and training
tips, and be part of the Polar Community. In Flow Clubs you can view class schedules from clubs and share
your thoughts and training tips with your training buddies.
PROGRAMS
The Polar Running Program is tailored for your goal, based on Polar heart rate zones, taking your personal
attributes and training background into account. The program is intelligent, it adapts along the way based on
your development. The Polar Running Programs are available for 5 k, 10 k, half marathon and marathon
events, 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 TRAINING
Plan your training in the Flow web service by creating detailed training targets and syncing them to your M200
with Flowsync or via Flow app. Your M200 will guide you towards completing your target during training.
Quick Target: Choose a duration or calorie target for the training. You can, for example, choose to burn
500 kcal, run 10 km or swim for 30 minutes.
Phased Target: You can split your training session into phases and set a different duration 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.
Favorites: Create a target, and add it to Favorites to easily access it every time you want to perform it
again.
CREATE A TRAINING TARGET
1. Go to Diary, and click Add > Training target.
2. In the Add training target view, choose Quick or Phased.
42
Quick Target
1. Choose Quick
2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you
want to add.
3. Fill in either duration or calories . You can only fill in one of the values.
4. Click the favorite icon
if you want to add the target to your Favorites.
5. Click Save to add the target to your Diary.
Phased target
1. Choose Phased
2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you
want to add.
3. Choose whether you want to create a new phased target (CREATE NEW) or use the template (USE
TEMPLATE).
4. Add phases to your target. Click DURATION to add a phase based on duration. Choose name and duration for each phase, manual or automatic next phase start, and the intensity.
5. Click the favorite icon
if you want to add the target to your Favorites.
6. Click Save to add the target to your Diary.
Favorites
If you have created a target and added it to your favorites you can use it as a scheduled target.
1. Choose FAVORITE TARGETS. Your training target favorites are shown.
2. Click USE to select a favorite as a template for your target.
3. Enter Date and Time.
4. You can edit the target if you wish, or leave it as it is.
Editing the target in this view doesn’t affect the favorite target. If you want to edit the favorite target, go to FAVORITES by clicking the star-icon right next to your name and profile photo.
5. Click ADD TO DIARY to add the target to your Diary.
SYNC THE TARGETS TO YOUR M200
Remember to sync the training targets to your M200 from the Flow web service via FlowSync or
Flow App. If you don't sync them, they are only visible in your Flow web service Diary or Favorites list.
After syncing your training targets to your M200, you can find the training targets listed as favorites in Favorites.
43
For information on starting a training target session, see Start a training session.
FAVORITES
In 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 favorites
or
1. 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 Favorite
1. Click the favorites icon
are shown.
on the upper right corner next to your name. All your favorite training targets
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, click
UPDATE CHANGES.
Remove a favorite
1. Click the favorites icon
are shown.
on the upper right corner next to your name. All your favorite training targets
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 SERVICE
There are three sport profiles on your M200 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 M200 can contain a maximum of 20 sport
profiles. If you have over 20 sport profiles in the Flow web service, the first 20 in the list are transferred to your
M200 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.
44
ADD A SPORT PROFILE
In the Flow web service:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport Profiles.
3. Click ADD SPORT PROFILE, and choose the sport from the list.
4. The sport is added to your sport list.
EDIT A SPORT PROFILE
In the Flow web service:
1. Click your name/profile 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
Automatic lap (Can be set to duration or distance-based)
Heart Rate
Heart rate view
Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless technology (e.g. gym equipment) can detect your heart rate.)
Heart rate zone type of the training sessions you have created in the Flow web service and transferred
to your M200.
Speed/Pace settings
SPEED/PACE VIEW: Choose km/h or min/km.
Training views
Choose what information you see on your training views during your sessions. You can have a total of five different training views for each sport profile. Each training view can have a maximum of two different data
fields.
Click the pencil icon on an existing view to edit it, or click Add new view.
Gestures and Feedback
45
l
Vibration feedback
GPS and altitude
GPS RECORDING RATE: Choose GPS recording to Normal or Off.
When you're done with the sport profile settings, click SAVE. Remember to sync the settings to your M200.
SYNCING
You can transfer data from your M200 wirelessly via Bluetooth Smart® with the Flow app or via the USB port
with FlowSync software. To be able to sync data between your M200 and the Flow app and web service, you
need to have a Polar account and FlowSync software. You already have created the account and downloaded
the software, if you have set up your M200.
Remember to sync and keep your data up-to-date between your M200, the web service and the mobile app
wherever you are.
SYNC WITH FLOW MOBILE APP
Before syncing make sure:
You have a Polar account and Flow app.
Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
You have paired your M200 with your mobile. For more information, see Pairing.
Sync your data:
1. Sign into Flow app and press and hold the LEFT button on your M200.
2. Connecting to device is displayed, followed by Connecting to app.
3. Syncing completed is displayed when you're done.
When you sync your M200 with the Flow app, your activity and training data are also synced automatically via an internet 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
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 download and install it before trying to sync.
46
1. 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 the
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.
If you change settings in the Flow web service while your M200 is plugged into your computer, press the
synchronize 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/flow
For support and more information about using FlowSync software, go to www.polar.com/en/support/FlowSync
47
FIRMWARE UPDATE
You can update the firmware of your M200 yourself to keep it up to date. Firmware updates are performed to
improve the functionality of your M200. They can include improvements to existing features, completely new
features or bug fixes.
WITH MOBILE DEVICE OR TABLET
You can update the firmware with your mobile device if you're using Polar Flow mobile app to sync your training and activity data. The app will let you know if there's an update available and will guide you through it. We
recommend you plug in the M200 to a power source before starting the update to ensure flawless update operation.
The wireless firmware update may take up to 10 minutes, depending on your connection.
WITH COMPUTER
Whenever a new firmware version is available, FlowSync will notify you when you connect M200 to your computer. 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 is
synced to the Flow web service.
48
PAIRING
Bluetooth Smart® heart rate sensor or mobile device (smartphone, tablet) has to be paired with your M200 for
them to function together. Pairing only takes a few seconds, and ensures that your M200 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 from other devices.
49
PAIR A MOBILE DEVICE WITH M200
If you've done the setup for your M200 with a mobile device, your M200 has already been paired. If you did the
setup with a computer, and would like to use your M200 with Polar Flow app, please pair your M200 and
mobile as follows:
Before pairing a mobile device:
do the setup at flow.polar.com/start as described in chapter Set up your M200
download Flow app from the App Store or Google Play
make 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 created
when 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 button
OR
Go 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 M200
5. Pairing is displayed.
6. Confirm on other dev. xxxxx is displayed on your M200. Enter the pin code from the M200 on the
mobile device. The pairing starts.
7. Pairing completed is displayed when you're done.
PAIR A HEART RATE SENSOR WITH M200
When using a Polar Bluetooth Smart® heart rate sensor, M200 does not measure heart rate from the
wrist.
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
50
1. 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 M200
There 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 connection 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 complete.
or
1. 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, the
first pairing will be removed and replaced.
REMOVE PAIRINGS
To 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.
51
RESTART M200
Like any electronic device, M200 is recommended to be restarted every now and then. If you experience problems with your M200, try restarting it. Go to Settings > About product > Restart device. Restarting M200
will not erase any data.
52
RESET M200
If you experience problems with your M200, and restarting didn't help, try resetting it. Resetting empties your
M200 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 Polar
account in the setup you've used before resetting.
53
IMPORTANT INFORMATION
TAKING CARE OF YOUR M200
Like any electronic device, Polar M200 should be treated with care. The suggestions below will help you fulfill
guarantee 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 a
soft towel before charging. This way you'll ensure smooth charging and syncing.
Keep your training device clean.
We recommend that you wash the device and the wristband after each training session under running
water with a mild soap and water solution. Please remove the device from the wristband and wash
them 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 where
chlorine is used for keeping the pool clean.
If you don't wear the device 24/7, wipe off any moisture before storing it. Don't store in non-breathable
material or in a damp environment, e.g. plastic bag or damp gym bag.
Wipe it dry with a soft towel when needed. 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.
Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.
When you connect your M200 to a computer or a charger, check that there is no moisture, hair, dust or
dirt on the M200's USB connector. Gently wipe off any dirt or moisture. Don't use any sharp tools for
cleaning to avoid scratching.
Operating temperatures are -10 °C to +50 °C / +14 °F to +122 °F.
STORING
Keep your training device in a cool and dry place. Do not keep them in a damp environment, in non-breathable
material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training
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.
Dry and store the strap and the connector separately to maximize the heart rate sensor 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.
54
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-specific websites.
Register your Polar product at http://register.polar.fi to ensure we can keep improving our products and services to better meet your needs. For the registration you need a Polar account which you have created when
taking your device into use via web. 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.
BATTERY
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 separate collection of electronic devices. Do not dispose of this product as unsorted municipal waste.
CHARGING M200 BATTERY
The M200 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 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 power
adapter (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 it
synced 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. If
the battery is completely empty, it takes a couple of minutes for the charging to start.
55
Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB connector. 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 TIME
The battery operating time is up to 6 days with 24/7 activity tracking and 1h/day training with GPS and optical
heart 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 the
display is on and battery aging. The operating time is significantly reduced in temperatures well below freezing. Wearing the M200 under your overcoat helps to keep it warmer and to increase the operating time.
LOW BATTERY NOTIFICATIONS
Battery low
The battery charge is low. It is recommended to charge M200.
Charge
The charge is too low for recording a training session. A new training session cannot be started before charging M200.
PRECAUTIONS
The Polar M200 is designed to measure heart rate and tell your activity. No other use is intended or implied.
56
The training device should not be used for obtaining environmental measurements that require professional or
industrial precision.
We recommend that once in a while you wash the device and the wrist strap to avoid any skin problems from
a dirty bracelet.
INTERFERENCE
Electromagnetic Interference and Training Equipment
Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with the training device. To avoid erratic reading or misbehavior, move away from possible sources of disturbance.
Training equipment with electronic or electrical components such as LED displays, motors and electrical
brakes may cause interfering stray signals.
If the training device still does not work with the training equipment, it may be electrically too noisy for wireless 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.
Have you been physically inactive for the past 5 years?
Do you have high blood pressure or high blood cholesterol?
Are you taking any blood pressure or heart medication?
Do you have a history of breathing problems?
Do you have symptoms of any disease?
Are you recovering from a serious illness or medical treatment?
Do you use a pacemaker or other implanted electronic device?
Do you smoke?
Are you pregnant?
Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions, 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.
57
Note! If you are using a pacemaker, defibrillator 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 suggest anyone ever having experienced interference. We cannot however issue an official
guarantee 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 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 Technical Specifications. To avoid any skin reaction to
the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless
operation.
TECHNICAL SPECIFICATION
A360
Battery type:
180 mAh Li-pol rechargeable battery
Operating time:
Up to 6 days with 24/7 activity tracking
and 1h/day training with GPS and optical
heart rate measurement without Smart
Notifications on.
Operating temperature:
-10 °C to +50 °C / 14 °F to 122 °F
Charging time:
Up to two hours.
Charging temperature:
0 °C to +40 °C / 32 °F to 104 °F
Materials:
Device: thermoplastic polyurethane,
acrylonitrile butadiene styrene, glass
fiber, polycarbonate, stainless steel,
glass
Wristband: thermoplastic polyurethane,
stainless steel, polybutylene terepthalate, glass fiber
Watch accuracy:
Better than ± 0.5 seconds / day at 25 °C
/ 77 °F temperature
Heart rate measuring range:
30-240 bpm
Water resistance:
suitable for swimming
Memory capacity:
60 h training with heart rate depending on
your language settings???????
Uses Bluetooth® Smart wireless technology.
Your M200 is compatible with Polar Bluetooth® Smart heart rate sensors.
58
POLAR FLOWSYNC SOFTWARE
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.
FlowSync is compatible with the following operating systems:
Computer operating system
32-bit
64-bit
Windows XP
Windows 7
Windows 8
Windows 10
Mac OS X 10.6
Mac OS X 10.7
Mac OS X 10.8
Mac OS X 10.9
Mac OS X 10.10
POLAR FLOW MOBILE APPLICATION COMPATIBILITY
iPhone 4S or later
Android 4.3 or later, with Smart Notifications Android 5.0 or later
The Polar M200 training device applies the following patented technologies, among others:
????
LIMITED INTERNATIONAL POLAR GUARANTEE
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 purchased 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.
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 purchase.
The receipt of the original purchase is your proof of purchase!
59
l
The guarantee does not cover the battery, normal wear and tear, damage due to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use, cracked,
broken or scratched cases/displays, armband, elastic strap and Polar apparel.
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.
Items purchased second hand are not covered by the two (2) year warranty, unless otherwise stipulated by local law.
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 marketed.
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 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 accumulators. 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.
To see the A360-specific certification and compliance information, press and hold the button until you see a
row 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 8
5202 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 be
used or reproduced in any form or by any means without prior written permission of Polar Electro Oy.
60
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. App Store is a service mark of Apple Inc. Google Play is a
trademark of Google Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth
SIG, Inc. and any use of such marks by Polar Electro Oy is under license.
DISCLAIMER
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.
Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual
or with respect to the products described herein.
Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, 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 09/2016
61

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