Polar Electro 2P M430 GPS sports watch with wrist-based heart rate User Manual Polar M430

Polar Electro Oy M430 GPS sports watch with wrist-based heart rate Polar M430

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07a.- Polar 2P_user_manual

USER MANUAL

2CONTENTSContents 2Polar M430 User Manual 11Introduction 11Take full advantage of your M430 11Get started 12Setting up your M430 12Choose one option for setup 12Option A: Set up with a mobile device and Polar Flow app 13Option B: Set up with your computer 14Option C: Set Up from the device 14Button functions 15Time view and menu 15Pre-training mode 16During training 16Menu structure 16My day 17Diary 17Settings 17Fitness Test 17Timers 18

4Pair and sync 26Flight mode 26Button lock 26Smart notifications 26Inactivity alert 27Units 27Language 27Training view color 27About your product 28Watch settings 28Alarm 28Time 28Date 28Week's starting day 29Watch face 29Quick menu 30Quick menu in pre-training mode 30Quick menu in training view 31Quick menu in pause mode 32Updating the firmware 32With mobile device or tablet 33With computer 33

5Training 34Training with wrist-based heart rate 34Heart rate training 34Measuring heart rate with your M430 34Start a training session 35Start a planned training session 37Start a session with Interval Timer 37Start a session with Finish Time Estimator 38During training 38Browse the training views 38Mark a lap 38Lock a Heart Rate or Speed Zone 38Change phase during a phased session 39Change Settings in quick menu 39Notifications 39Pausing/Stopping a training session 39Training summary 39After training 39Training history in M430 42Training data in Polar Flow App 42Training data in Polar Flow Web Service 43Features 44

6AssistedGPS (A-GPS) 44A-GPS expiry date 45GPS features 45Back to start 4524/7 Activity tracking 46Activity Goal 46Activity data on your M430 47Inactivity alert 48Activity data in Flow App and Flow web service 49Sleep tracking 49Sleep data on your M430 49Sleep data in the Flow app and web service 49Smart Coaching 50Activity Guide 50Activity Benefit 50Fitness Test with wrist-based heart rate 51Before the test 52Performing the test 52Test results 52Fitness level classes 53Men 53Women 53

7Vo2max 54Polar Running Program 54Create a Polar Running Program 55Start a running target 55Follow your progress 55Running Index 55Short-term analysis 56Men 56Women 57Long-term analysis 57Smart Calories 58Training Benefit 59Training Load and Recovery 60Sport Profiles 61Heart Rate Zones 61Speed Zones 64Speed zones settings 64Training target with speed zones 64During training 64After training 65Cadence from the wrist 65Smart Notifications 65

8Smart Notification Settings 65Phone (iOS) 65Phone (Android) 66Polar Flow mobile app 66Do not disturb 66Block apps 66Smart Notifications in practice 67The Smart Notifications Feature Works via Bluetooth Connection 67Polar Flow 68Polar Flow App 68Training data 68Activity data 69Sleep data 69Sport profiles 69Image sharing 69Start using the Flow app 69Polar Flow Web Service 70Feed 70Explore 70Diary 70Progress 71Community 71

10Caring for your M430 82Keep your M430 clean 82Take good care of the optical heart rate sensor 82Storing 82Service 83Precautions 83Interference during training 83Minimizing risks when training 84Technical specification 85M430 85Polar FlowSync Software 86Polar Flow mobile application compatibility 86Water resistance of Polar products 87Limited international Polar guarantee 87Disclaimer 89

11POLAR M430 USER MANUALThis user manual helps you get started with your new M430. To see M430 video tutorials and FAQs, go tosupport.polar.com/en/M430.INTRODUCTIONCongratulations on your new Polar M430!The Polar M430 is a GPSrunning watch with wrist-based heart rate, Polar’s advanced training features and24/7 activity tracking. The M430 gives you personalized guidance and feedback for training and daily activityto help you reach your goals. You will be able to track your running pace, distance, altitude and route with thecompactly packed integrated GPS. When GPS is not available, your M430 tracks speed and distance fromyour wrist movements.You don't need to wear a separate heart rate sensor; just enjoy running with the wrist-based heart ratemeasurement that’s always ready when you are.With the 24/7 Activity tracking you can track the activities of your everyday life. See how they benefit yourhealth, and get tips on how to reach your daily activity goal. And stay connected with smart notifications; getalerts to your M430 for incoming calls, messages and app activity on your phone.TAKE FULL ADVANTAGE OF YOUR M430Get connected to the Polar ecosystem and get the most out of your M430.Get the Polar Flow app from the App Store®or Google PlayTM. Sync your M430 with the Flow app aftertraining, and get an instant overview and feedback of your training results and performance. In Flow app youcan also check how you’ve slept and how active you’ve been during the day.Sync your training data to the Polar Flow web service with the FlowSync software on your computer or viaFlow app. In the web service you can plan your training, track your achievements, get guidance and seedetailed analysis of your training results, activity and sleep. Let all your friends know about yourachievements, find fellow exercisers and get motivation from your social training communities. Find all thisat flow.polar.com.

12GET STARTEDSetting up your M430 12Option A: Set up with a mobile device and Polar Flow app 13Option B: Set up with your computer 14Option C: Set Up from the device 14Button functions 15Menu structure 16My day 17Diary 17Settings 17Fitness Test 17Timers 18Favorites 18My heart rate 18Wearing your M430 18When measuring heart rate from your wrist 18When not measuring heart rate from your wrist 18Pairing 19Pair a mobile device with your M430 19Pair a heart rate sensor with your M430 20Pair a stride sensor with your M430 20Pair Polar Balance Scale with your M430 20Delete a pairing 21SETTING UP YOUR M430Your new M430 is in storage mode, and it wakes up when you plug it into a USB charger for charging or acomputer for setup. We recommend that you charge the battery before you start using your M430. If thebattery 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 batterynotifications.CHOOSE ONE OPTION FOR SETUPA. Mobile setup is convenient if you don't have access to a computer with a USB port, but it might take longer.This method requires an Internet connection.B. Wired computer setup is quicker and you can charge your M430 at the same time, but you need acomputer available. This method requires an Internet connection.The A and B options are recommended. You can fill in all the physical details required for accuratetraining data at once. You can also choose language and get the latest firmware for your M430.

13C. If you don't have a compatible mobile device and can't get to a computer with an Internet connection rightaway, you can start from the device. Please note that the device contains only part of the settings. To makesure you get to enjoy your M430 and the unique Polar smart coaching features at their best, it's important thatyou do the setup in the Polar Flow web service later by following the steps in option A or B.OPTION A: SET UP WITH A MOBILE DEVICE AND POLAR FLOW APPPolar M430 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 compatibility at support.polar.com.1. To make sure there’s enough charge on your M430 during the mobile setup, plug your M430 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 M430 to wake up beforethe charging animation starts.Before charging, please make sure there’s no moisture, hair, dust or dirt on the M430’s USB con-nector. Gently wipe off any dirt or moisture. Do not charge the M430 when the USB connector is wet.2. Go to the App Store or Google Play on your mobile device and search and download the Polar Flowapp.3. Open the Flow app on your mobile device. It recognizes your new M430 nearby and prompts you tostart pairing it. Accept the pairing request, and enter the Bluetooth pairing code shown on the M430 dis-play to the Flow app.4. Then create a Polar account, or sign in if you already have one. The app will walk you through the sign-up and setup.To get the most accurate and personal activity and training data, it’s important that you’re precisewith the settings. When signing up, you can choose which language you want to use on your M430. Ifthere is a firmware update available for your M430, we recommend that you install it during the setup.It may take up to 20 minutes to complete.5. Tap Save and sync when you’ve defined all the settings. Your personalized settings will now be synced

14to your M430.6. The M430 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 M430.2. Plug your M430 in to your computer using the provided USB cable to charge it during the setup. It maytake a few minutes for your M430 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 M430’s USB con-nector. Gently wipe off any dirt or moisture. Do not charge the M430 when the USB connector is wet.3. Sign in with your Polar account, or create a new one. The web service will walk you through the sign-upand setup.To get the most accurate and personal activity and training data, it’s important that you’re precisewith the settings. When signing up, you can choose which language you want to use on your M430. Ifthere is a firmware update available for your M430, we recommend that you install it during the setup.It may take up to 10 minutes to complete.After the setup is done, you’re ready to go. Have fun!OPTION C: SET UP FROM THE DEVICEPlug M430 into your computer’s USB port or a USB charger with the cable that came in the box. Chooselanguage is displayed. Press START to choose English. Your M430 is delivered with English only, but you canadd other languages when doing the setup in the Polar Flow web service or with the Polar Flow app.Set the following data, and confirm each selection with the START button. If you want to return and change asetting at any point, press Back until you reach the setting you want to change.1. Time format : Choose 12 h or 24 h. With 12 h, select AM or PM. Then set the local time.2. Date : Enter the current date.3. Units : Choose metric (kg, cm) or imperial (lb, ft) units.4. Weight : Enter your weight.5. Height : Enter your height.6. Date of birth : Enter your date of birth.7. Sex : Choose Male or Female.8. Training background :Occasional (0-1 h/week),Regular (1-3 h/week),Frequent (3-5 h/week),Heavy(5-8 h/week),Semi-Pro (8-12 h/week),Pro (12+ h/week). For more information on training back-ground, see Physical Settings.9. Ready to go! is displayed when you're done with the settings, and M430 goes to time view.

15When you do the setup from the device, your M430 is not yet connected with the Polar Flow web service.To make sure you get to enjoy your M430 and the unique Polar smart coaching features at their best, it'simportant that you do the setup later in the Polar Flow web service or with the Flow mobile app by followingthe steps in option A or B.BUTTON FUNCTIONSM430 has five buttons that have different functionalities depending on the situation of use. See the tablesbelow to find out what functionalities the buttons have in different modes.TIME VIEW AND MENULIGHT BACK START UP/DOWNIlluminate the displayPress and hold tolock buttonsExit the menuReturn to the previouslevelLeave settings unchangedCancel selectionsPress and hold to return totime view from menuPress and hold to startpairing and syncingConfirm selectionsEnter pre-training modeConfirm the selectionshown on the displayMove through selectionlistsAdjust a selected valuePress and hold UP tochange the watch face

16PRE-TRAINING MODELIGHT BACK START UP/DOWNIlluminate the displayPress and hold to enter sportprofile settingsReturn to time view Start a training session Move through sports listDURING TRAININGLIGHT BACK START UP/DOWNIlluminate the displayPress and hold to enterQuick MenuPause training by pressing oncePress and hold for 3 secondsto stop training recordingMark a lapPress and hold to setzone lock on/offContinue trainingrecording when pausedChange training viewMENU STRUCTUREEnter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button, andreturn with the BACK button.

17MY DAYYour daily activity goal is visualized with a circle that fills up as you are active. In the My day menu you canfind:•Your sleep time and actual sleep. The M430 tracks your sleep if you wear it at night. It detects when youfall asleep and when you wake up and collects data for deeper analysis in the Polar Flow app and web ser-vice. For more information, see Sleep Tracking.•Your day’s accumulated activity in more detail and guidance on how to reach your daily activity goal.For more information, see 24/7 Activity Tracking.•The training sessions you've done during the day. You can open the session summary by pressingSTART.•Any planned training sessions you've created for the day in the Polar Flow web service or in the PolarFlow app. You can start a planned training session and open past sessions to view them in more detail bypressing START.•If you perform a Fitness test during the day, your result will be shown in My Day.•Any events of the day. You can create and join events in the Polar Flow Community at flow.polar.com.DIARYIn Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your activityand training sessions of that day, the training summary of each session and the tests you have done. You canalso see your planned training sessions.SETTINGSIn Settings you can edit:•Sport profiles•Physical settings•General settings•Watch settingsFor more information , see Settings.FITNESS TESTMeasure your fitness level easily with wrist-based heart rate while you lie down and relax.For more information, see Fitness Test with wrist-based heart rate.

18TIMERSIn Timers you'll find:•Stopwatch•Interval timer: Set time and/or distance based interval timers to precisely time work and recoveryphases in your interval training sessions.•Finish time estimator: Achieve your target time for a set distance. Set the distance for your session andM430 will estimate the finish time of the session according to your speed.For more information, see Start a Training Session.FAVORITESIn Favorites you'll find training targets that you have saved as favorites in the Flow web service.For more information, see Favorites.MY HEART RATEIn My heart rate you can quickly check your current heart rate without starting a training session. Just tightenyour wristband, press START and you'll see your current heart rate in a moment. Press the BACK button toexit.WEARING YOUR M430WHEN MEASURING HEART RATE FROM YOUR WRISTTo measure wrist-based heart rate accurately, you need to wear the M430 snugly on top of your wrist, justbehind the wrist bone. The sensor must be in firm skin contact, but not too tight to prevent blood flow. Formost accurate heart rate measurement, we advise you to wear your M430 for a few minutes prior to startingthe heart rate measurement. For more information see Training with wrist-based heart rate.After a sweaty training session, we recommend that you wash the M430 under running water with a mildsoap and water solution. Then wipe it dry with a soft towel. Let it fully dry before charging.WHEN NOT MEASURING HEART RATE FROM YOUR WRISTLoosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the M430 just as youwould wear a normal watch.

19Every once in a while it’s a good idea to let your wrist have a breather, especially if you have sensitiveskin. Take off your M430 and recharge it. This way both your skin and your device can have a rest, and beready for your next training event.PAIRINGBefore taking a new mobile device (smartphone, tablet), heart rate sensor, stride sensor or Polar Balancescale into use, it has to be paired with your M430. Pairing only takes a few seconds, and ensures that yourM430 receives signals from your sensors and devices only, and allows disturbance-free training in a group.Before entering an event or race, make sure that you do the pairing at home to prevent interference due todata transmission.PAIR A MOBILE DEVICE WITH YOUR M430If you've done the setup for your M430 with a mobile device as described in chapter Set up your M430, yourM430 has already been paired. If you did the setup with a computer and would like to use your M430 withPolar Flow app, please pair your M430 and mobile as follows: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 turnedon.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 M430.2. Wait for the Connect product view to appear on your mobile device (Waiting for M430 is displayed).3. In M430 time mode, press and hold BACK.4. Connecting to device is displayed, followed by Connecting to app.5. Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on yourM430.6. Pairing completed is displayed when you are done.or1. On your mobile device, open Flow app and sign in with your Polar account.2. Wait for the Connect product view to appear on your mobile device (Waiting for M430) is displayed.3. On M430, go to Settings > General settings > Pair and sync > Pair and sync mobile device and pressSTART4. Confirm from other device pin xxxxxx is displayed on your M430. Enter the pin code from the M430 on

20the mobile device. The pairing starts.5. Pairing completed is displayed when you are done.PAIR A HEART RATE SENSOR WITH YOUR M430When you're wearing a Polar heart rate sensor that's paired with your M430, the M430 does not measureheart rate from the wrist.There are two ways to pair a heart rate sensor with your M430:1. Wear the moistened heart rate sensor.2. On M430, go to General Settings > Pair and sync> Pair other device and press START.3. M430 starts searching for your heart rate sensor.4. Once the heart rate sensor is found, the device IDPolar H10xxxxxxxx is displayed.5. Press START, Pairing is displayed.6. Pairing completed is displayed when you aredone.OR1. Wear the moistened heart rate sensor.2. On M430, press START in time view to enter pre-training mode.3. Touch your heart rate sensor with M430, and waitfor it to be found.4. The device ID Pair Polar H10xxxxxxxx is dis-played. Choose Yes.5. Pairing completed is shown when you are done.PAIR A STRIDE SENSOR WITH YOUR M430See this support document for instructions on how to pair and calibrate a stride sensor.PAIR POLAR BALANCE SCALE WITH YOUR M430There are two ways to pair a Polar Balance scale with your M430:1. 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 M430.3. Press and hold the BACK button for 2 seconds on your M430 and wait until the display indicates thepairing is complete.

21or1. Go to General Settings > Pair and sync > Pair other device and press START.2. M430 starts searching for your scale.3. Step on the scale. The display shows your weight.4. Once the scale is found, the device ID Polar scale xxxxxxxx is displayed on your M430.5. Press START, Pairing is displayed.6. 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.DELETE A PAIRINGTo delete a pairing with a sensor or mobile device:1. Go to Settings > General settings > Pair and sync > Paired devices and press START.2. Choose the device you want to remove from the list and press START.3. Delete pairing? is displayed, choose Yes and press START.4. Pairing deleted is displayed when you are done.

24PHYSICAL SETTINGSTo view and edit your physical settings, go to Settings > Physical settings. It is important that you are precisewith the physical settings, especially when setting your weight, height, date of birth and sex, as they have animpact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure.In Physical settings you'll find:•Weight•Height•Date of birth•Sex•Training background•Maximum heart rateWEIGHTSet your weight in kilograms (kg) or pounds (lbs).HEIGHTSet your height in centimeters (metric) or in feet and inches (imperial).DATE OF BIRTHSet your birthday. The order in which the date settings are depends on which time and date format you havechosen (24h: day - month - year / 12h: month - day - year).SEXSelect Male or Female.TRAINING BACKGROUNDTraining background is an assessment of your long-term physical activity level. Select the alternative thatbest describes the overall amount and intensity of your physical activity during the past three months.•Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavyphysical activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or per-spiration only occasionally.

25•Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires mod-est physical activity.•Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.•Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you maysometimes take part in mass sports events.•Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise toimprove performance for competitive purposes.•Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improveyour performance for competitive purposes.MAXIMUM HEART RATESet your maximum heart rate, if you know your current maximum heart rate value. Your age-predictedmaximum heart rate value (220-age) is displayed as a default setting when you set this value for the firsttime.HRmax is used to estimate energy expenditure. HRmax is the highest number of heartbeats per minute duringmaximum physical exertion.The most accurate method for determining your individual HRmax is to perform amaximal exercise stress test in a laboratory. HRmax is also crucial when determining training intensity. It isindividual and depends on age and hereditary factors.GENERAL SETTINGSTo view and edit your general settings, go to Settings > General settingsIn General settings you'll find:•Pair and sync•Flight mode•Button lock•Smart notifications•Inactivity alert•Units•Language•Training view color•About your product

26PAIR AND SYNC•Pair and sync mobile device /Pair other device: Pair sensors or mobile devices with your M430. Syncdata with Flow app.•Paired devices: View all the devices you have paired with your M430. These can include heart ratesensors, running sensors and mobile devices.FLIGHT MODEChoose On or Off.Flight mode cuts off all wireless communication from your M430. You can still use it, but you can't sync yourdata with the Polar Flow mobile app or use it with any wireless accessories.BUTTON LOCKChoose Manual lock or Automatic lock.In Manual lock you can lock the buttons by manually from the Quickmenu. In Automatic Lock the button lock automatically goes on after 60 seconds if there is no userinteractions with the device.SMART NOTIFICATIONSTo be able to receive notifications and alerts from your phone to your M430 you need to set smartnotifications on in Menu > Settings > General settings > Smart notifications.In Smart notifications settings, you'll find:•Notifications: Set the notifications On,On (no preview) or Off.On: the contents of the notification is shown on the M430 display. On (no preview): thecontents of the notification is not shown on the M430 display. Off (default): you will not getany notifications on your M430.In the Polar Flow App, you can choose the apps from which you want notifications.•Vibration feedback: Set the vibration feedback On or Off.•Notif. do not disturb: If you want to disable notifications and call alerts for a certain period of time,choose Do not disturb on. Then set the time period when Do not disturb is on. When Do not disturb is on,you will not receive any notifications or call alerts during the time period you have set.By default, Do not disturb is on between 10 pm - 7 am.

28ABOUT YOUR PRODUCTCheck the device ID of your M430, as well as the firmware version, HW model, A-GPS expiry date and theM430-specific regulatory labels.Restart device: If you experience problems with your M430, you can try restarting it. Restarting the M430 willnot delete any of the settings or your personal data from the M430. Press the START button and then chooseYes to confirm the restart.WATCH SETTINGSTo view and edit your watch settings, go to Settings > Watch settingsIn Watch settings you'll find:•Alarm•Time•Date•Week's starting day•Watch faceALARMSet alarm repetition:Off, Once, Monday to Friday or Every day. If you choose Once, Monday to Friday or Everyday, also set the time for the alarm.When the alarm is set on, a clock icon is displayed in the time view.TIMESet the time format: 24 h or 12 h.Then set the time of day.When syncing with the Flow app and web service, the time of day is automatically updated from theservice.DATESet the date. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy,yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd.When syncing with the Flow app and web service, the date is automatically updated from the service.

29WEEK'S STARTING DAYChoose the starting day of each week. Choose Monday, Saturday or Sunday.When syncing with the Flow app and web service, the week's starting day is automatically updated fromthe service.WATCH FACEChoose the watch face:•Jumbo•Activity•Oversized

32QUICK MENU IN PAUSE MODEIn pause mode, press and hold LIGHT to enter Quick menu. In the pause mode Quick menu, you'll find:•Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.•Heart rate settings:Heart rate view: Choose Beats per minute (bpm) or % of maximum.Check HR zonelimits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If youchoose On, other compatible devices using Bluetooth Smart wireless technology, e.g. gym equipment,can detect your heart rate. You can also use your M430 during Polar Club classes to broadcast your heartrate to the Polar Club system.•GPS recording: Choose High accuracy,Medium accuracy,Power save, long session or Off.•Stride sensor: This setting is shown only if you have paired a Polar Stride sensor with your M430.Choose Calibration or Choose sensor for speed. In Calibration, choose Automatic or Manual. In Choosesensor for speed, set the source for speed data: Stride sensor or GPS. For more information on Stridesensor calibration, see this support document.•Speed settings:Speed View: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). Ifyou have chosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speedzone limits: You can check the speed/pace zone limits here.•Automatic pause sett.:Automatic pause: Choose On or Off. If you set the Automatic pause On, your ses-sion is automatically paused when you stop moving. Activation speed: Set the speed at which recording ispaused.To use Automatic pause during training, you need to have GPS set to High Accuracy or a Polar stridesensor in use.•Automatic lap: Choose Off,Lap distance or Lap duration. If you choose Lap distance, set the distanceafter which each lap is taken. If you choose Lap duration, set the duration after which each lap is taken.To use distance-based automatic lap, you need to have GPS recording on or a Polar stride sensor in use.UPDATING THE FIRMWAREYou can update the firmware of your M430 yourself to keep it up to date. Firmware updates are performed toimprove the functionality of your M430. They can include improvements to existing features, completely newfeatures or bug fixes. We recommend that you update the firmware of your M430 every time a new version isavailable.

33You won't lose any data due to the firmware update. Before the update begins, the data from your M430 issynced to the Flow web service.WITH MOBILE DEVICE OR TABLETYou can update the firmware with your mobile device if you're using Polar Flow mobile app to sync yourtraining and activity data. The app will let you know if there's an update available and will guide you through it.We recommend that you plug in the M430 to a power source before starting the update to ensure flawlessupdate operation.The wireless firmware update may take up to 20 minutes, depending on your connection.WITH COMPUTERWhenever a new firmware version is available, FlowSync will notify you when you connect the M430 to yourcomputer. The firmware updates are downloaded via FlowSync.To update the firmware:1. Plug your M430 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 up to 10 minutes), and M430 restarts. Pleasewait until the firmware update has been finalized before you detach the M430 from your computer.

34TRAININGTraining with wrist-based heart rate 34Heart rate training 34Measuring heart rate with your M430 34Start a training session 35Start a planned training session 37Start a session with Interval Timer 37Start a session with Finish Time Estimator 38During training 38Browse the training views 38Mark a lap 38Lock a Heart Rate or Speed Zone 38Change phase during a phased session 39Change Settings in quick menu 39Notifications 39Pausing/Stopping a training session 39Training summary 39After training 39Training history in M430 42Training data in Polar Flow App 42Training data in Polar Flow Web Service 43TRAINING 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 andaffected by both internal and external factors—meaning that you will have a dependable measure of yourphysical state.MEASURING HEART RATE WITH YOUR M430Your Polar M430 has a built-in heart rate sensor that measures heart rate from the wrist. Follow your heartrate zones directly from your device, and get guidance for the training sessions you've planned in the Flowapp or web service.

35To measure wrist-based heart rate accurately you needto wear your M430 snugly on top of your wrist, justbehind the wrist bone (see the picture on the right). Thesensor on the back must be in constant touch with yourskin, but the wristband should not be too tight to preventblood flow. For most accurate heart rate measurement,we advise you to wear your M430 for a few minutes priorto starting the heart rate measurement.If you have tattoos on the skin of your wrist, avoid placing the sensor right on it as it may prevent accuratereadings.Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get the blood going beforestarting 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 heart rate sensor with achest strap to get a better measurement of your heart rate.When you're recording a swimming session with your M430, water may prevent the wrist-based heart ratemeasurement from working optimally. But the M430 will still collect your activity data from your wristmovements when swimming. Note that you can't use a Polar heart rate sensor with a chest strap with theM430 when swimming because Bluetooth doesn't work in water.START A TRAINING SESSION1. Wear your M430, and tighten the wristband.2. In time view, press START to enter pre-training mode.

39CHANGE PHASE DURING A PHASED SESSIONIf you chose manual phase change when you created the phased target:1. Press and hold LIGHT.2. Quick menu is displayed.3. Choose Start next phase from the list, and press START to continue to the next phase.If your chose automatic phase change, the phase will change automatically when you have finished a phase.M430 notifies you with a vibration.CHANGE SETTINGS IN QUICK MENUPress and hold LIGHT. Quick menu is displayed. You can change certain settings without pausing yourtraining session. For detailed information, see Quick Menu.NOTIFICATIONSIf you are training outside the planned heart rate zones or speed/pace zones, your M430 notifies you with avibration.PAUSING/STOPPING A TRAINING SESSION1. To pause a training session, press the BACK button. Recording paused is displayed and the M430goes to pause mode. To continue your training session, press START.2. To stop a training session, press and hold the BACK button for three seconds during training recordingor in pause mode until Recording ended is displayed.If you stop your session after pausing, the time elapsed after pausing is not included in the total trainingtime.TRAINING SUMMARYAFTER TRAININGYou'll get a summary of your training session on your M430 right after you've stopped training. Get a moredetailed and illustrated analysis in the Polar Flow app or in the Polar Flow web service.On your M430, you'll see the following data from your session:

42Maximum altitude, ascended meters/feet and descended meters/feet.Visible if you trained outdoors and the GPS function was on.The number of manual laps and the best and average duration of a lap.Press START for more details.The number of automatic laps and the best and average duration of anautomatic lap.Press START for more details.TRAINING HISTORY IN M430In Diary you can find the summaries of your training sessions for past four weeks. Go to Diary, and browse tothe training session you want to view with UP/DOWN. Press START to view the data.M430 can store up to 60 hours of training with GPS and heart rate. If your M430 is running out of memory tostore your training history, it will tell you to sync your past training sessions to the Flow app or web service.TRAINING DATA IN POLAR FLOW APPYour M430 syncs with the Polar Flow app automatically after you finish a training session if your phone iswithin the Bluetooth range. You can also sync your training data manually from the M430 to the Flow app bypressing and holding the BACK button of your M430 when you're signed in to the Flow app and your phone is

43within the Bluetooth range. In the app you can analyze your data at a glance after each session. The appallows you to see a quick overview of your training data.For more information, see Polar Flow App.TRAINING DATA IN POLAR FLOW WEB SERVICEAnalyze every detail of your training and learn more about your performance. Follow your progress and alsoshare your best sessions with others.To see a video, click on the following link:Polar Flow web service | Training analysisFor more information, see Polar Flow Web Service.

44FEATURESAssistedGPS (A-GPS) 44GPS features 45Back to start 4524/7 Activity tracking 46Sleep tracking 49Smart Coaching 50Activity Guide 50Activity Benefit 50Fitness Test with wrist-based heart rate 51Polar Running Program 54Running Index 55Smart Calories 58Training Benefit 59Training Load and Recovery 60Sport Profiles 61Heart Rate Zones 61Speed Zones 64Speed zones settings 64Training target with speed zones 64During training 64After training 65Cadence from the wrist 65Smart Notifications 65Smart Notification Settings 65Smart Notifications in practice 67The Smart Notifications Feature Works via Bluetooth Connection 67ASSISTEDGPS (A-GPS)The M430 has built-in GPS that provides accurate speed, distance and altitude measurement for a range ofoutdoor sports, and allows you to see your route on map in the Flow app and web service after your session.M430 uses Assisted GPS (A-GPS) to acquire a fast satellite fix. The A-GPS data tells your M430 the predictedpositions of the GPS satellites. This way the M430 knows where to search for the satellites and thus is able toacquire signals from them within seconds, even under difficult signal conditions.The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your M430 eachtime you sync it with the Flow web service via FlowSync software. If you sync your M430 with the Flow webservice via Flow app, the A-GPS data file update takes place once a week.

45A-GPS EXPIRY DATEThe A-GPS data file is valid for up to 14 days. Positioning accuracy is relatively high during the first threedays, and progressively decreases during the remaining days. Regular updates help to ensure a high level ofpositioning accuracy.You can check the expiry date for the current A-GPS data file from your M430. In M430, go to Settings >General settings >About your product >A-GPS exp. date. If the data file has expired, sync your M430 with theFlow web service via FlowSync software or with the Flow app to update A-GPS data.Once the A-GPS data file has expired, more time may be required for acquiring the current position.GPS FEATURESM430 includes the following GPS features:•Altitude, ascent and descent: Real-time altitude measurement, as well as ascended and descendedmeters/feet.•Distance: Accurate distance during and after your session.•Speed/Pace: Accurate speed/pace information during and after your session.•Running index: In M430, Running Index is based on heart rate and speed data measured during the run.It gives information about your performance level, both aerobic fitness and running economy.•Back to start: Directs you to your starting point in the shortest distance possible, as well as shows thedistance to your starting point. Now you can check out more adventurous routes and explore them safely,knowing that you're only a touch of a button away from seeing the direction to where you started.•Power save mode: Allows you to save the battery life of your M430 during long training sessions. YourGPS data is stored at intervals of 60 seconds. A longer interval gives you more recording time. Whenpower save mode is on, automatic pause cannot be used. In addition, Running Index cannot be usedunless you have a stride sensor.For best GPS performance, wear M430 on your wrist with the display facing up. Due to the location of theGPS antenna on the M430, it is not recommended to wear it with the display on the underside of your wrist.When wearing it on the handlebars of a bike, make sure the display is facing up.BACK TO STARTThe back to start feature guides you back to the starting point of your session.To use the back to start feature:

47ACTIVITY DATA ON YOUR M430You can check your activity progress from the My day view.Your daily activity goal is visualized with a circle that fills up as you are active.To view your day’s accumulated activity in more detail, open the My day menu by pressing START. Your M430 willshow you the following information:•Daily activity: The percentage of your daily activity goal you've reachedso far.•Calories: Shows how many calories you've burned through training, activ-ity and BMR (Basal metabolic rate: the minimum metabolic activityrequired to maintain life).•Steps: Steps you've taken so far. The amount and type of body move-ments are registered and turned into an estimation of stepsPress START again to view more details and browse with UP/DOWN to get guidance on how to reach your daily activ-ity goal:

48•Active time: Active time tells you the cumulative time of body move-ments that benefit your health.•Calories: Shows how many calories you've burned through training, activ-ity and BMR (Basal metabolic rate: the minimum metabolic activityrequired to maintain life).•Steps: Steps you've taken so far. The amount and type of body move-ments are registered and turned into an estimation of steps•To go: Your M430 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 ofways to achieve it. The daily activity goal can be reached at low, medium orhigh intensities. In the M430, 'up' means low intensity, 'walking' meansmedium intensity, and 'jogging' means high intensity. You can find moreexamples for low, medium and high intensity activities at the Flow web ser-vice and mobile app and choose the best way of reaching your goal.You'll be able to see the progress of your daily activity goal in the time view if you choose "Jumbo" (thedefault watch face) or "Activity" as your watch face. In the Jumbo watch face, the watch face fills up as youmove towards reaching your daily activity goal. In the Activity watch face, the circle around the date and timeshows your progress towards your daily activity goal. The circle fills up as you are active. You can change thewatch face by pressing and holding UP.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 M430 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 lightactivity. The message goes away when you start moving or press either of the buttons. If you don't get activein five minutes, you'll get an inactivity stamp, which you can see on the Flow app and Flow web service aftersyncing. The Flow app and Flow web service show you the whole history of how many inactivity stamps youhave received. This way you can check back on your daily routine and make changes towards a more activelife.

49ACTIVITY DATA IN FLOW APP AND FLOW WEB SERVICEWith Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your M430 tothe Flow web service. The Flow web service gives you the most detailed insight into your activity information.With the help of the activity reports (under the PROGRESS tab), you can follow the long-term trend of yourdaily activity. You can choose to view either daily, weekly or monthly reports.SLEEP TRACKINGThe M430 tracks your sleep if you wear it at night. It detects when you fall asleep and when you wake up andcollects the data for deeper analysis in the Polar Flow app and web service. The M430 observes your handmovement during the night to track all interruptions over the entire sleep span, and tells you how much timeyou actually spent asleep.SLEEP DATA ON YOUR M430You can check your sleep data from My day.•Sleep time tells you the total duration between when you fell asleep andwhen you woke up.•Actual sleep tells the time spent asleep between the time you fellasleep and when you woke up. More specifically, it is your sleep timeminus the interruptions. Only the time you actually spend asleep isincluded in actual sleep.SLEEP DATA IN THE FLOW APP AND WEB SERVICEYour sleep data is shown in the Flow app and web service after your M430 is synced. The Flow app and webservice show your sleep data in one night, week and month views. In the Flow web service, you can view yoursleep under the Sleep tab in your Diary. You can also include your sleep data to Activity reports under theProgress tab.In the Polar Flow app and web service, you can set Your preferred sleep time to define how long you aim tosleep every night. You can also rate your sleep. You will receive feedback on how you slept based on yoursleep data, your preferred sleep time and your sleep rating.By following your sleep patterns you can see if they’re affected by any changes in your daily life and find theright balance between rest, daily activity and training.Learn more about the Polar Sleep Plus in this in-depth guide.

50SMART COACHINGWhether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at theright intensity or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features,personalized to your needs and designed for maximum enjoyment and motivation when training.M430 includes the following Polar Smart Coaching features:•Activity Guide•Activity Benefit•Fitness Test•Heart rate zones•Running Program•Running Index•Smart calories•Training Benefit•Training LoadACTIVITY GUIDEThe Activity Guide feature shows how active you've been during the day, and tells you how much you need tostill do to reach the recommendations for physical activity per day. You can check how you’re doing inreaching your activity goal for the day either from your M430, from the Polar Flow app or web service.For more information, see 24/7 Activity Tracking.ACTIVITY BENEFITActivity benefit gives you feedback on the health benefits that being active has given you, and also on whatkind of unwanted effects sitting for too long has caused for your health. The feedback is based oninternational guidelines and research on the health effects of physical activity and sitting behavior. The coreidea is: the more active you are, the more benefits you get!Both Flow app and Flow web service show the activity benefit of your daily activity. You can view the activitybenefit on daily, weekly and monthly basis. In the Flow web service, you can also view the detailedinformation on health benefits.

51For more information, see 24/7 Activity Tracking.FITNESS TEST WITH WRIST-BASED HEART RATEThe Polar Fitness Test with wrist-based heart rate is an easy, safe and quick way to estimate your aerobic(cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake(VO2max), which is commonly used to evaluate aerobic fitness. Your long-term training background, heartrate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex. The PolarFitness Test is developed for use by healthy adults.Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. Thebetter your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has manyhealth benefits. For example, it helps in decreasing the risk of high blood pressure and your risk ofcardiovascular diseases and stroke. If you want to improve your aerobic fitness it takes, on average, sixweeks of regular training to see a noticeable change in your OwnIndex. Less fit individuals see progress evenmore rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.Aerobic fitness is best improved by training types that use large muscle groups. Such activities includerunning, cycling, walking, rowing, swimming, skating, and cross-country skiing. To monitor your progress,start by measuring your OwnIndex a couple of times during the first two weeks in order to get a baselinevalue, and then repeat the test approximately once a month.To make sure the test results are reliable, the following basic requirements apply:•You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir-onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and noother people talking to you.•Always take the test in the same environment and at the same hour.•Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

52•Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previousday.•You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.BEFORE THE TESTBefore starting the test, make sure your physical settings including training background are accurate inSettings > Physical settings.Wear your M430 snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back ofthe M430 must be in constant touch with your skin, but the wristband should not be too tight to prevent bloodflow.You can also perform the Fitness test by measuring your heart rate with a compatible Polar heart ratesensor. When you're wearing a Polar heart rate sensor that's paired with your M430, the M430 automaticallyuses the connected sensor to measure your heart rate during the test.PERFORMING THE TESTTo perform the fitness test, go toTests > Fitness Test > Relax and start the test.•Searching for heart rate is displayed. When heart rate is found, a heart rate graph, your current heartrate and Lie down & relax is shown on the display. Stay relaxed and limit body movements and com-munication with other people.•You can interrupt the test in any phase by pressing BACK. Test canceled is shown.If M430 cannot receive your heart rate signal, the message Test failed is shown. In which case, you shouldcheck that the heart rate sensor on the back of the M430 is in constant touch with your skin. See Training withwrist based heart rate for detailed instructions on wearing your M430 when measuring heart rate from yourwrist.TEST RESULTSWhen the test is over, you hear two beeps along with a description of your fitness test result and yourestimated VO2max is displayed.Update to VO2max to physical settings? is shown.•Select Yes to save the value to your Physical settings.•Select No only if you know your recently measured VO2max value, and if it differs more than one fitnesslevel class from the result.

53Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performedtest result is shown.For a visual analysis of your Fitness test results, go to the Flow web service and select the test from yourDiary to view details from it.Your M430 syncs with the Flow app automatically after the test if your phone is within the Bluetoothrange.Fitness level classesMenAge / Years Very low Low Fair Moderate Good Very good Elite20-24 < 32 32-37 38-43 44-50 51-56 57-62 > 6225-29 < 31 31-35 36-42 43-48 49-53 54-59 > 5930-34 < 29 29-34 35-40 41-45 46-51 52-56 > 5635-39 < 28 28-32 33-38 39-43 44-48 49-54 > 5440-44 < 26 26-31 32-35 36-41 42-46 47-51 > 5145-49 < 25 25-29 30-34 35-39 40-43 44-48 > 4850-54 < 24 24-27 28-32 33-36 37-41 42-46 > 4655-59 < 22 22-26 27-30 31-34 35-39 40-43 > 4360-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40WomenAge / 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 > 36

54Age / Years Very low Low Fair Moderate Good Very good Elite55-59 < 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.Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.VO2MAXA clear link exists between maximal oxygen consumption (VO2max) of the body and cardiorespiratory fitnessbecause oxygen delivery to tissues is dependent on lung and heart function. VO2max (maximal oxygen uptake,maximal aerobic power) is the maximal rate at which oxygen can be used by the body during maximalexercise; it is related directly to the maximal capacity of the heart to deliver blood to the muscles. VO2maxcan be measured or predicted by fitness tests (e.g. maximal exercise tests, submaximal exercise tests,Polar Fitness Test). VO2max is a good index of cardiorespiratory fitness and a good predictor of performancecapability in endurance events such as distance running, cycling, cross-country skiing, and swimming.VO2max can be expressed either as milliliters per minute (ml/min = ml ■min-1) or this value can be dividedby the person’s body weight in kilograms (ml/kg/min = ml ■kg-1■min-1).POLAR RUNNING PROGRAMPolar Running program is a personalized program based on your fitness level, designed to make sure thatyou train right and avoid overreaching. It’s intelligent, and adapts based on your development, and lets youknow when it might be a good idea to cut back a little and when to step it up a notch. Each program is tailoredfor your event, taking your personal attributes, training background and preparation time into account. Theprogram 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 phasesfor optimal results. In addition, you can choose to do strength, core, and mobility exercises to support yourdevelopment. Each training week consists of two to five running sessions, and the total running trainingsession duration per week varies from one to seven hours depending on your fitness level. The minimumduration 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 startedwith the Running Program.To see a video, click on one of the following links:

57WomenAge / 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.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 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. Youcan find your Running Index report in the Polar Flow web service under the PROGRESS tab. The report showsyou how your running performance has improved over a longer time period. If you're using the Polar Runningprogram to train for a running event, you can follow your Running Index progress to see how your running isimproving towards the goal.The following chart estimates the duration that a runner can achieve in certain distances when performingmaximally. Use your long-term Running Index average in the interpretation of the chart. The prediction isbest for those Running Index values that have been received at speed and running circumstances similar tothe target performance.Running Index Cooper test(m)5 km (h:m-m:ss)10 km (h:m-m:ss)21.098 km (h:m-m:ss)42.195 km (h:m-m:ss)36 1800 0:36:20 1:15:10 2:48:00 5:43:00

58Running Index Cooper test(m)5 km (h:m-m:ss)10 km (h:m-m:ss)21.098 km (h:m-m:ss)42.195 km (h:m-m:ss)38 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 4:51:0044 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 2:32:00SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned based on yourindividual data:•Body weight, height, age, gender•Individual maximum heart rate (HRmax)•The intensity of your training or activity•Individual maximal oxygen uptake (VO2max)

59The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The caloriecalculation measures your training calories accurately.You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your totalkilocalories of the session after afterwards. You can also follow your total daily calories.TRAINING BENEFITTraining Benefit gives you textual feedback on the effect of each training session helping you to betterunderstand the effectiveness of your training. You can see the feedback in Flow app and Flow web service. Toget 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+ What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient. This session also increased your resistanceto fatigue.Maximum training What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient.Maximum & Tempo train-ingWhat a session! You improved your speed and efficiency. This session also significantlydeveloped your aerobic fitness and your ability to sustain high intensity effort for longer.Tempo & Maximum train-ingWhat a session! You significantly improved your aerobic fitness and your ability to sus-tain high intensity effort for longer. This session also developed your speed and effi-ciency.Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and ability tosustain high intensity effort for longer. This session also increased your resistance tofatigue.Tempo training Great pace! You improved your aerobic fitness, speed, and ability to sustain high intens-ity effort for longer.Tempo & Steady state train-ingGood pace! You improved your ability to sustain high intensity effort for longer. This ses-sion also developed your aerobic fitness and the endurance of your muscles.Steady state & Tempo train-ingGood pace! You improved your aerobic fitness and the endurance of your muscles. Thissession 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 aerobicfitness. It also increased your resistance to fatigue.Steady state training Excellent! You improved the endurance of your muscles and your aerobic fitness.

60Feedback BenefitSteady state & Basic train-ing, longExcellent! This long session improved the endurance of your muscles and your aerobicfitness. It also developed your basic endurance and your body's ability to burn fat duringexercise.Steady state & Basic train-ingExcellent! You improved the endurance of your muscles and your aerobic fitness. Thissession also developed your basic endurance and your body's ability to burn fat duringexercise.Basic & Steady state train-ing, longGreat! This long session improved your basic endurance and your body's ability to burnfat during exercise. It also developed the endurance of your muscles and your aerobicfitness.Basic & Steady state train-ingGreat! You improved your basic endurance and your body's ability to burn fat duringexercise. This session also developed the endurance of your muscles and your aerobicfitness.Basic training, long Great! This long, low intensity session improved your basic endurance and your body'sability to burn fat during exercise.Basic training Well done! This low intensity session improved your basic endurance and your body'sability to burn fat during exercise.Recovery training Very nice session for your recovery. Light exercise like this allows your body to adapt toyour training.TRAINING LOAD AND RECOVERYTraining load is textual feedback on the strenuousness of a single training session. The training loadcalculation is based on the consumption of critical energy sources (carbohydrates and proteins) duringexercise.The Training Load feature makes the loads of different types of training sessions comparable with eachother. For example, you can compare the load of a long low intensity cycling session to that of a short highintensity running session. To enable a more accurate comparison between sessions, we have converted yourtraining load into approximate recovery need estimation.You’ll see a description of your Training Load after each session in the training summary in the Polar Flowapp. You can see the estimated recovery need for the different levels of Training load here:•Mild 0-6 hours•Reasonable 7-12 hours•Demanding 13-24 hours•Very demanding 25-48 hours•Extreme Over 48 hours

62Target zone Intensity %of HRmax*Example:Heart ratezones**Example dur-ationsTraining effectbpm minutes for breathing and muscles.Feels like: Very exhausting for breathingand muscles.Recommended for: Very experienced andfit athletes. Short intervals only, usually infinal preparation for short events.HARD 80–90% 152–172bpm2–10minutesBenefits: Increased ability to sustain highspeed endurance.Feels like: Causes muscular fatigue andheavy breathing.Recommended for: Experienced athletesfor year-round training, and for variousdurations. Becomes more importantduring pre competition season.MODERATE 70–80% 133–152bpm10–40minutesBenefits: Enhances general training pace,makes moderate intensity efforts easier andimproves efficiency.Feels like: Steady, controlled, fastbreathing.Recommended for: Athletes training forevents, or looking for performance gains.LIGHT 60–70% 114-133bpm40–80minutesBenefits: Improves general base fitness,improves recovery and boosts metabolism.Feels like: Comfortable and easy, lowmuscle and cardiovascular load.Recommended for: Everybody for longtraining sessions during base trainingperiods and for recovery exercises duringcompetition season.VERY LIGHT 50–60% 104–114 20–40 Benefits: Helps to warm up and cool down

64Heart 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.SPEED ZONESWith the speed/pace zones you can easily monitor speed or pace during your session, and adjust yourspeed/pace to achieve the targeted training effect. The zones can be used to guide the efficiency of yourtraining during sessions, and help you mix up your training with different training intensities for optimaleffects.SPEED ZONES SETTINGSThe speed zone settings can be adjusted in the Flow web service. They can be turned on or off in the sportprofiles they are available in. There are five different zones, and zone limits can be manually adjusted or youcan use the default ones. They are sport specific, allowing you to adjust the zones to best suit each sport. Thezones are available in running sports (including team sports that involve running), cycling sports as well asrowing and canoeing.DefaultIf you choose Default, you cannot change the limits. The default zones are an example of speed/pace zonesfor a person with a relatively high fitness level.FreeIf you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such asanaerobic and aerobic thresholds, or upper and lower lactate thresholds, you can train with zones based onyour individual threshold speed or pace. We recommend that you set your anaerobic threshold speed andpace as the minimum for zone 5. If you also use aerobic threshold, set that as the minimum of zone 3.TRAINING TARGET WITH SPEED ZONESYou can create training targets based on speed/pace zones. After synchronizing the targets via FlowSync,you’ll receive guidance from your training device during training.DURING TRAININGDuring your training you can view which zone you are currently training in and the time spent in each zone.

66PHONE (ANDROID)To be able to receive notifications from your phone to your Polar device, you first need to enable notificationson those mobile applications from which you want to receive them. You can do this either via the mobileapplications’ settings or via your Android phone’s App notifications settings. See the user manual of yourphone for further information on App notifications settings.Then the Polar Flow app has to have permission to read the notifications from your phone. You have to givePolar Flow app access to your phone notifications (i.e. enable notifications in the Polar Flow app). Polar Flowapp guides you to give access when needed.POLAR 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 M430 with the mobile app by pressing and holding the BACK button of your M430.5. Smart notifications on or Smart notifications off is shown on your M430 display.Whenever you change the notification settings on the Polar Flow mobile app, remember to sync yourM430 with the mobile app.DO 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. Thedefault setting for the Do not disturb mode is to be on between 10 pm and 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, use the switch to set Do not disturb on or off, and set the start and end timefor the mode.4. Sync your M430 with the mobile app by pressing and holding the BACK button of your M430.BLOCK APPSApplicable only on M430 paired with an Android phone

67If you have specific notifications coming on to your phone that you don't want to see on your M430, you canblock individual apps from sending smart notifications to your M430. To block specific app notifications:1. Open the Polar Flow mobile app.2. Go to Devices.3. Then under M430 tap Block apps from the bottom of the page.4. Choose which app you want to block, and tick the box next to its name.5. Sync the changed settings to your running watch by pressing and holding the LEFT button of yourM430.SMART NOTIFICATIONS IN PRACTICEWhen getting a notification, your M430 will discreetly alert you by vibrating. A calendar event and messagealert once, while incoming calls alert until you press the button on your M430 or answer the phone. If anotification arrives during a call alert, it will not be shown.During a training session you can receive calls and notifications (email, calendar, apps etc.) if you have Flowapp running on your phone.THE SMART NOTIFICATIONS FEATURE WORKS VIA BLUETOOTH CONNECTIONThe Bluetooth connection and the Smart Notifications feature work between your M430 and your phone whenthey are in the line of sight and within the range of 10 m /33 ft from each other. If your M430 is out of range forless than two hours, your phone restores the connection automatically within 15 minutes when your M430comes back within the range.If your M430 is out of range for more than two hours, you can restore the connection when your phone andM430 are within the Bluetooth range again by pressing and holding the BACK button on your M430.Connection lostThis icon in the upper left corner of the display indicates that your M430 has lost the connection to your phoneand cannot receive notifications. Check that your phone is within the range of 10 m/33 ft from your Polardevice and has Bluetooth turned on.Visit support.polar.com/en/M430 for more instructions.

69ACTIVITY DATASee details of your 24/7 activity. Find out how much you're missing from your daily activity goal and how toreach it. See steps, covered distance based on steps and burned calories.SLEEP DATAFollow your sleeping patterns to see if they’re affected by any changes in your daily life and find the rightbalance between rest, daily activity and training. With the Polar Flow app, you can view the timing, amount,and quality of your sleep.You can set your preferred sleep time to define how long you aim to sleep every night. You can also rate yoursleep. You'll receive feedback on how you slept based on your sleep data, your preferred sleep time and yoursleep rating.SPORT PROFILESYou can add, edit, remove and reorganize sport profiles easily in the Flow app. You can have up to 20 sportprofiles active in Flow app and in your M430.IMAGE SHARINGWith Flow app's image sharing function you can share images with your training data on them to mostcommon social media channels, like Facebook and Instagram, with your training data on them. You caneither share an existing photo or take a new one and customize it with your training data. If you had GPSrecording on during your training session, you can also share a snapshot of your training route.To see a video, click on the following link:Polar Flow app | Sharing training results with a photoSTART USING THE FLOW APPYou can set up your M430 using a mobile device and Flow app.To start using the Flow app, download it from the App Store or Google Play onto your mobile device. Flow Appfor iOS is compatible with iPhone 4S (or later) and needs Apple’s iOS 7.0 (or later). Polar Flow mobile app forAndroid is compatible with devices running Android 4.3 or later. For support and more information aboutusing Polar Flow app, go to support.polar.com/en/support/Flow_app.Before taking a new mobile device (smartphone, tablet) into use, it has to be paired with your M430. SeePairing for more details.

70Your M430 syncs your training data to the Flow app automatically after your session. If your phone has aninternet connection, your activity and training data are also synced automatically to the Flow web service.Flow app is the easiest way to sync your training data from your M430 with the web service. For informationon syncing, see Syncing.For more information and instructions on Flow app features, visit Polar Flow app product support page.POLAR FLOW WEB SERVICEIn the Polar Flow web service, you can plan and analyze your training in detail and learn more about yourperformance. Set up and customize your M430 to perfectly fit your training needs by adding sport profiles andediting their settings. You can also share the highlights of you training with your friends in the Flowcommunity, sign up for your club's classes and get a personalized training program for a running event.The Polar Flow web service also shows your daily activity goal completion percentage and the details of youractivity, and helps you understand how your daily habits and choices affect your well-being.You can set up your M430 with your computer at flow.polar.com/start. There you are guided to download andinstall the FlowSync software for syncing data between your M430 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 the Flowweb 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.To see a video, click on the following link:Polar Flow web service | ExploreDIARYIn Diary you can see your daily activity, sleep, planned training sessions (training targets), as well as reviewpast training results.

71PROGRESSIn Progress you can follow your development with reports.Training reports are a handy way to follow your progress in training over longer periods. In week, month andyear reports you can choose the sport for the report. In custom period, you can choose both the period andthe sport. Choose the time period and sport for report from the drop-down lists, and press the wheel icon tochoose what data you want to view in the report graph.With the help of the activity reports, you can follow the long-term trend of your daily activity. You can chooseto view either daily, weekly or monthly reports. In the activity report you can also see your best days regardingdaily activity, steps, calories and sleep from your chosen time period.The Running Index report is a tool to help you monitor your long term Running Index development, andestimate your success in running 10K or a half marathon for example.COMMUNITYIn the Flow Groups,Clubs and Events you can find fellow exercisers who train for the same event or in thesame health club as you do. Or you can create your own group for the people you want to train with. You canshare your exercises and training tips, comment other members’ training results and be part of the PolarCommunity. In Flow Clubs you can view class schedules and sign up for classes. Join in and get motivationfrom your social training communities!To see a video, click on the following link:Polar Flow EventsPROGRAMSThe 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,support.polar.com/en/support/flow.FAVORITESIn Favorites, you can store and manage your favorite training targets in the Flow web service. You can useyour favorites as scheduled targets on your M430. For more information, see Plan your training in the Flowweb service.

72Your M430 can have a maximum of 20 favorites at a time. The number of favorites in the Flow web service isnot limited. If you have over 20 favorites in the Flow web service, the first 20 in the list are transferred to yourM430 when syncing. You can change the order of your favorites by dragging and dropping them. Choose thefavorite you want to move and drag it into the place you want to put it in the list.ADD A TRAINING TARGET TO FAVORITES:1. Create a training target.2. Click the favorites icon on the lower right corner of the page.3. The target is added to your favoritesor1. Open an existing target you've created 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 tar-gets are shown.2. Click the favorite you want to edit, then click Edit.3. You can change the sport, the target name, and you can add notes. You can alter the training details ofthe target under Quick or Phased. (For more information , see the chapter on planning your training.)After you've done all the needed changes, click Update changes.REMOVE A FAVORITE1. Click the favorites icon on the upper right corner next to your name. All your favorite training tar-gets are shown.2. Click the delete icon in upper right corner of the training target to remove it from the favorites list.PLANNING YOUR TRAININGYou can plan your training and create personal training targets for yourself in the Polar Flow web service or inthe Polar Flow app. Note that the training targets need to be synced to your M430 with Flowsync or via Flowapp before you can use them. Your M430 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 burn500 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 intensityfor each of them. This one is for e.g. creating an interval training session, and adding proper warm-up andcool-down phases to it.

73•Favorites: You can use your Favorites as scheduled targets on your M430 or as templates for trainingtargets.CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE1. Go to Diary, and click Add >Training target.2. In the Add training target view, choose Quick or Phased.QUICK TARGET1. Choose Quick.2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) youwant to add.3. Fill in either Duration,Distance 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 TARGET1. Choose Phased.2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) youwant to add.3. Choose whether you want to Create new or Use template.•Creating new: Add phases to your target. Click Duration to add a phase based on duration orclick Distance to add a phase based on distance. Choose Name and Duration/Distance for eachphase, Manual or Automatic next phase start, and Select intensity. Then click Done. You can goback to edit the phases you've added by clicking the pen icon.•Using the template: You can edit the template phases by clicking the pen icon on the right. Youcan add more phases to the template as instructed above for creating a new phased target.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.FAVORITESIf you have created a target and added it to your favorites, you can use it as a scheduled target.1. In your Diary, Click +Add on the day when you want to use a favorite as a scheduled target.2. Click Favorite target to open a list of your favorites.3. Click the Favorite you want to use.4. The Favorite is added to your diary as a scheduled target for the day. The default scheduled time forthe training target is at 18.00/6pm. If you want to change the details of the training target, click the tar-get in your Diary, and modify it to your liking. Then click Save to update the changes.If you want to use an existing Favorite as a template for a training target, do the following:

78SYNC WITH FLOW MOBILE APPBefore 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 M430 with your mobile. For more information, see Pairing.Sync your data:1. Sign in to the Flow app, and press and hold the BACK button on your M430.2. Connecting to device is displayed, followed by Connecting to app.3. Syncing completed is displayed when you are done.Your M430 syncs with the Flow app automatically after you finish a training session if your phone is withinthe Bluetooth range. When your M430 syncs with the Flow app, your activity and training data are also syncedautomatically via an internet connection to the Flow web service.For support and more information about using the Polar Flow app, go tosupport.polar.com/en/support/Flow_app.SYNC WITH FLOW WEB SERVICE VIA FLOWSYNCTo sync data with the Flow web service you need the FlowSync software. Go to flow.polar.com/start, anddownload and install it before trying to sync.1. Plug your M430 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 M430 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 M430 is plugged into your computer, press thesynchronize button on FlowSync to transfer to the settings to your M430.For support and more information about using the Flow web service, go tosupport.polar.com/en/support/flow.

79For support and more information about using FlowSync software, go tosupport.polar.com/en/support/FlowSync.

80IMPORTANT INFORMATIONBattery 80Charging M430 battery 80Battery operating time 81Low battery notifications 81Caring for your M430 82Keep your M430 clean 82Storing 82Service 83Precautions 83Interference during training 83Minimizing risks when training 84Technical specification 85M430 85Polar FlowSync Software 86Polar Flow mobile application compatibility 86Water resistance of Polar products 87Limited international Polar guarantee 87Disclaimer 89BATTERYAt the end of the working life of the product Polar encourages you to minimize possible effects of waste onthe 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 municipalwaste.CHARGING M430 BATTERYThe M430 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/ +32 °F or over +40 °C/ +104 °F or when the USBport is wet.Use the USB cable included in the product set to charge it via the USB port on your computer. You can alsocharge the battery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included inthe 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").

81Before charging, make sure there’s no moisture, hair, dust or dirt on the M430’s USB port or chargingcable. Gently wipe off any dirt and blow out the dust. You can use a toothpick if needed. Do not use any sharptools for cleaning to avoid scratching.To charge with your computer, just plug your M430 to your computer, and at the same time, you can have itsynced it with FlowSync.1. Plug the USB connector into the USB port in the M430, and plug the other end of the cable into yourPC.2. Charging appears on the display.3. When the battery icon is full, the M430 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 8 hours training with GPS and optical heart rate, or•up to 30 hours training with GPS power save mode and optical heart rate, or•up to 50 hours training with GPS power save mode and Bluetooth Smart heart rate sensor, or•when used only in time mode with daily activity monitoring, the operating time is approximately 20 days.The operating time depends on many factors, such as the temperature of the environment in which you useyour M430, the features and sensors you use, and battery aging. Smart notifications and frequent syncing withFlow app will also decrease the battery life. The operating time is significantly reduced in temperatures wellbelow freezing. Wearing the M430 under your overcoat helps to keep it warmer and to increase the operatingtime.LOW BATTERY NOTIFICATIONSBattery low. Charge: The battery charge is low. It is recommended to charge M430.Charge before training: The charge is too low for recording a training session. A new training session cannotbe started before charging M430.Low battery notifications during training:•M430 notifies you when there is enough battery life left for one hour in the training session.•If Battery low is shown during training, the heart rate measurement and GPS are switched off.

82•When the battery is critically low, Recording ended is shown. M430 stops the training recording andsaves the training data.When the display is blank, the battery is empty and M430 has gone to sleep mode. Charge your M430. If thebattery is totally drained, it may take a while for the charging animation to appear on the display.CARING FOR YOUR M430Like any electronic device, the Polar M430 should be kept clean and treated with care. The instructions belowwill help you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues incharging or syncing.KEEP YOUR M430 CLEANWash the M430 under running water with a mild soap and water solution after each training session. Wipe itdry with a soft towel.Keep the M430's USB port and charging cable clean to ensure smooth charging and syncing.Before charging, make sure there’s no moisture, hair, dust or dirt on the M430’s USB port or charging cable.Gently wipe off any dirt and blow off any dust. You can use a toothpick if needed. Do not use any sharp toolsfor cleaning to avoid scratching.Keep the USB port clean to effectively protect your M430 from oxidation and other possible damage causedby dirt and salt water (e.g. sweat or sea water). The best way to keep the USB port clean is to rinse it aftereach training session with lukewarm tap water. The USB port is water resistant and you can rinse it underrunning water without damaging the electronic components. Do not charge the M430 when the USB port iswet or sweaty.TAKE GOOD CARE OF THE OPTICAL HEART RATE SENSORKeep the optical sensor area on the back cover scratch-free. Scratches and dirt will reduce the performanceof the wrist-based heart rate measurement.STORINGKeep your training device in a cool and dry place. Do not keep it 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 isrecommended to store the training device partially or fully charged. The battery slowly loses its charge whenit is stored. If you are going to store the training device for several months, it is recommended to recharge itafter a few months. This will prolong the battery lifetime.

83Do not leave the device in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F) or under directsunlight.SERVICEDuring 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-specific websites.PRECAUTIONSThe Polar M430 is designed to tell your activity and measure heart rate, speed, distance and runningcadence. No other use is intended or implied.The training device should not be used for obtaining environmental measurements that require professionalor industrial precision.We recommend that once in a while you wash the device and the wrist strap to avoid any skin problems froma dirty bracelet.INTERFERENCE DURING TRAININGElectromagnetic Interference and Training EquipmentDisturbance may occur near electrical devices. Also WLAN base stations may cause interference whentraining with the training device. To avoid erratic reading or misbehavior, move away from possible sources ofdisturbance.Training equipment with electronic or electrical components such as LED displays, motors and electricalbrakes may cause interfering stray signals. To solve these problems, try the following:1. Remove the heart rate sensor strap from your chest and use the training equipment as you would nor-mally.2. Move the training device around until you find an area in which it displays no stray reading or does notflash the heart symbol. Interference is often worst directly in front of the display panel of the equip-ment, while the left or right side of the display is relatively free of disturbance.3. Put the heart rate sensor strap back on your chest and keep the training device in this interference-free area as much as possible.

84If the training device still does not work with the training equipment, it may be electrically too noisy forwireless 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, werecommend 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, psychologicalconditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affectheart rate.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 lighter intensity.Note! If you are using a pacemaker, you can use Polar products. In theory interference to pacemaker causedby Polar products should not be possible. In practice no reports exist to suggest anyone ever havingexperienced interference. We cannot however issue an official guarantee on our products’ suitability with allpacemakers or other implanted devices due to the variety of devices available. If you have any doubts, or ifyou experience any unusual sensations while using Polar products, please consult your physician or contactthe 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 allergicreaction due to using the product, check the listed materials in Technical Specifications. To avoid any skinreaction to the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes toensure flawless operation.Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed tominimize the possibility of if getting caught in something. In any case, be careful when running with the stridesensor in brushwood, for example.

85The combined impact of moisture and intense abrasion may cause color to come off the heart ratesensor’s surface, possibly staining clothes. If you use perfume, suntan/sunscreen lotion or insect repellenton your skin, you must ensure that it does not come into contact with the training device or the heart ratesensor. Please avoid clothing with colors that might transfer onto the training device (especially trainingdevices with light/bright colors) when worn together.TECHNICAL SPECIFICATIONM430Battery type: 240 mAh Li-pol rechargeable batteryOperating time: In continuous use:Up to 8 hours training with GPS andoptical heart rateUp to 30 hours training with GPS powersave mode and optical heart rateOperating temperature: -10 °C to +50 °C / 14 °F to 122 °FTraining device materials: Silicon, Thermoplastic polyurethane, Stain-less steel, Acrylonitrile butadiene styrene,Glass fiber, Polycarbonate, Polymethylmethacrylate, Liquid crystal polymerWatch accuracy: Better than ± 0.5 seconds / day at 25 °C / 77°F temperatureGPS accuracy: Distance ±2%, speed ±2 km/hAltitude resolution: 1 mAscent/Descent resolution: 5 mMaximum altitude: 9000 m / 29525 ftSample rate: 1 s in high accuracy GPS recording, 30 s inmedium accuracy GPS recording, 60 s inGPS power save modeAccuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger. Definitionapplies to stable conditions.Heart rate measuring range: 15-240 bpmCurrent speed display range: 0-399 km/h 247.9 mph(0-36 km/h or 0-22.5 mph (when

86measuring speed with Polar stridesensor)Water resistance: 30 m (suitable for bathing and swimming)Memory capacity: 60 h training with GPS and heart ratedepending on your language settingsDisplay resolution: 128 x 128Uses wireless Bluetooth® technology.POLAR 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 8.1 X XWindows 10 X XMac OS X 10.6 X XMac OS X 10.7 XMac OS X 10.8 XMac OS X 10.9 XMac OS X 10.10 XMac OS X 10.11 XMac OS X 10.12 XPOLAR FLOW MOBILE APPLICATION COMPATIBILITY•iPhone 4S or later•Android 4.3 or later, with Smart Notifications Android 5.0 or later

87WATER RESISTANCE OF POLAR PRODUCTSIn the watch industry, water resistance is generally indicated as meters, which means the static waterpressure of that depth. Polar uses this same indication system. Water resistance of Polar products is testedaccording to International Standard ISO 22810 or IEC60529. Every Polar device that has water resistanceindication is tested before the delivery to stand water pressure.Polar products are divided into four different categories according to their water resistance. Check the backof your Polar product for the water resistance category, and compare it to the chart below. Please note thatthese definitions do not necessarily apply to products of other manufacturers.When performing any underwater activity, the dynamic pressure generated by moving in water is greater thanthe static pressure. This means that moving the product under water subjects it to a greater pressure than ifthe product were stationary.Marking on the backof the productWashsplashes,sweat, rain-drops etc.Bathing andswimmingSkin divingwith snorkel(no air tanks)SCUBAdiving(with airtanks)Water resistant char-acteristicsWater resistant IPX7 OK - - - Do not wash with a pressurewasher.Protected against splashes,raindrops etc.Reference standard:IEC60529.Water resistant IPX8 OK OK - - Minimum for bathing andswimming.Reference standard:IEC60529.Water resistantWater resistant20/30/50 metersSuitable for swim-mingOK OK - - Minimum for bathing andswimming.Reference standard:ISO22810.Water resistant 100metersOK OK OK - For frequent use in water butnot SCUBA diving.Reference standard:ISO22810.LIMITED INTERNATIONAL POLAR GUARANTEE•This 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.

88•This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have pur-chased this product in the USA or Canada. This limited Polar international guarantee is issued by PolarElectro 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 theproduct 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!•The guarantee does not cover the battery, normal wear and tear, damage due to misuse, abuse, acci-dents or non-compliance with the precautions; improper maintenance, commercial use, cracked, brokenor 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 stipulatedby local law.•During 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 initiallymarketed.This product is compliant with Directives 2014/53/EU and 2011/65/EU. The relevant Declaration ofConformity is available at www.polar.com/supportThe 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 Directive2006/66/EC of the European Parliament and of the Council of 6 September 2006 on batteries andaccumulators and waste batteries and accumulators. These products and batteries/accumulators insidePolar products should thus be disposed of separately in EU countries. Polar encourages you to minimizepossible effects of waste on the environment and human health also outside the European Union by following

89local waste disposal regulations and, where possible, utilize separate collection of electronic devices forproducts, and battery and accumulator collection for batteries and accumulators.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.© 2017 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.The names and logos in this user manual or in the package of this product are trademarks of Polar ElectroOy. 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. The Bluetooth® word mark and logos are registeredtrademarks 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 tochange 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 thismanual 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, 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 04/2017