Polar Electro M430 User Manual
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Polar Electro M430 User Manual

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  • Page 1 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar M430 User Manual Introduction Take full advantage of your M430 Get started Setting up your M430 Choose one option for setup Option A: Set up with a mobile device and Polar Flow app Option B: Set up with your computer...
  • Page 3 When not measuring heart rate from your wrist Pairing Pair a mobile device with your M430 Pair a heart rate sensor with your M430 Pair a stride sensor with your M430 Pair Polar Balance Scale with your M430 Delete a pairing...
  • Page 4 Pair and sync Flight mode Button lock Smart notifications Inactivity alert Units Language Training view color About your product Watch settings Alarm Time Date Week's starting day Watch face Quick menu Quick menu in pre-training mode Quick menu in training view Quick menu in pause mode Updating the firmware With mobile device or tablet...
  • Page 5 Training Training with wrist-based heart rate Heart rate training Measuring heart rate with your M430 Start a training session Start a planned training session Start a session with Interval Timer Start a session with Finish Time Estimator During training Browse the training views...
  • Page 6 A-GPS expiry date GPS features Back to start 24/7 Activity tracking Activity Goal Activity data on your M430 Inactivity alert Activity data in Flow App and Flow web service Sleep tracking Sleep data on your M430 Sleep data in the Flow app and web service...
  • Page 7 Vo2max Polar Running Program Create a Polar Running Program Start a running target Follow your progress Running Index Short-term analysis Women Long-term analysis Smart Calories Training Benefit Training Load and Recovery Sport Profiles Heart Rate Zones Speed Zones Speed zones settings Training target with speed zones During training After training...
  • Page 8 Smart Notification settings on your M430 Smart Notification settings on your phone Polar Flow mobile app Do not disturb Block apps Phone (iOS) Phone (Android) Smart Notifications in practice The Smart Notifications feature works via Bluetooth Connection Polar Flow Polar Flow App...
  • Page 9 Planning your training Create a training target in the Polar Flow web service Quick target Phased target Favorites Sync the targets to your M430 Sport profiles in Polar Flow Add a sport profile Edit a sport profile Syncing Sync with Flow mobile App...
  • Page 10 Low battery notifications Caring for your M430 Keep your M430 clean Take good care of the optical heart rate sensor Storing Service Precautions Interference during training Minimizing risks when training Technical specification M430 Polar FlowSync Software Polar Flow mobile application compatibility...

  • Page 11: Polar M430 User Manual

    POLAR M430 USER MANUAL This user manual helps you get started with your new M430. To see M430 video tutorials and FAQs, go to support.polar.com/en/M430. INTRODUCTION Congratulations on your new Polar M430! The Polar M430 is a GPS running watch with wrist-based heart rate, Polar’s advanced training features and 24/7 activity tracking.

  • Page 12: Get Started

    SETTING UP YOUR M430 Your new M430 is in storage mode, and it wakes up when you plug it into a USB charger for charging or a computer for setup. We recommend that you charge the battery before you start using your M430. If the battery is completely empty, it takes a couple of minutes for the charging to start.

  • Page 13: Option A: Set Up With A Mobile Device And Polar Flow App

    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 before the charging animation starts.

  • Page 14: Option B: Set Up With Your Computer

    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 may take a few minutes for your M430 to wake up. Let your computer install any suggested USB drivers.

  • Page 15: Button Functions

    When 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's important that you do the setup later in the Polar Flow web service or with the Flow mobile app by following the steps in option A or B.

  • Page 16: Pre-Training Mode

    PRE-TRAINING MODE LIGHT BACK START UP/DOWN Illuminate the display Return to time view Start a training session Move through sports list Press and hold to enter sport profile settings DURING TRAINING LIGHT BACK START UP/DOWN Illuminate the display Pause training by pressing once Mark a lap Change training view Press and hold to enter...

  • Page 17: My Day

    • Your sleep time and actual sleep. The M430 tracks your sleep if you wear it at night. It detects when you fall asleep and when you wake up and collects data for deeper analysis in the Polar Flow app and web ser- vice.

  • Page 18: Timers

    Then wipe it dry with a soft towel. Let it fully dry before charging. WHEN NOT MEASURING HEART RATE FROM YOUR WRIST Loosen the wristband a bit for a more comfortable fit and to let your skin breathe. Wear the M430 just as you would wear a normal watch.

  • Page 19: Pairing

    Every once in a while it’s a good idea to let your wrist have a breather, especially if you have sensitive skin. Take off your M430 and recharge it. This way both your skin and your device can have a rest, and be ready for your next training event.

  • Page 20: Pair A Heart Rate Sensor With Your M430

    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 the pairing is complete.

  • Page 21: Delete A Pairing

    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.

  • Page 22: Settings

    SPORT PROFILE SETTINGS You can edit certain sport profiles settings on your M430. You can, for example, set the GPS on or off in different sports. A wider range of customization options is available in the Polar Flow app and web service.

  • Page 23: Settings

    Polar Flow app or web service. Your M430 can contain a maximum of 20 sport profiles. If you have over 20 sport profiles in the Polar Flow app and web service, the first 20 in the list are transferred to your M430 when syncing.

  • Page 24: Physical Settings

    PHYSICAL SETTINGS To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise with the physical settings, especially when setting your weight, height, date of birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure.

  • Page 25: Maximum Heart Rate

    • Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per week or spend 1-3 hours per week in comparable physical activity, or your work requires mod- est physical activity. • Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50 km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.

  • Page 26: Pair And Sync

    FLIGHT MODE Choose On or Off. Flight mode cuts off all wireless communication from your M430. You can still use it, but you can't sync your data with the Polar Flow mobile app or use it with any wireless accessories.

  • Page 27: Inactivity Alert

    Nederlands, Norsk, Polski, Português, 简体中文, Русский , Suomi , Svenska or Türkçe . If you want to change the language on your M430, you can do it either in the Polar Flow web service or in the Polar Flow app.

  • Page 28: About Your Product

    ABOUT YOUR PRODUCT Check the device ID of your M430, as well as the firmware version, HW model, A-GPS expiry date and the M430-specific regulatory labels. Restart device: If you experience problems with your M430, you can try restarting it. Restarting the M430 will not delete any of the settings or your personal data from the M430.

  • Page 29: Week's Starting Day

    WEEK'S STARTING DAY Choose 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 from the service. WATCH FACE Choose the watch face: •...
  • Page 30 • Oversized • Analog • Big digits By choosing the "Jumbo" (the default watch face) or the " Activity" as your watch face, you'll be able to see the progress of your daily activity in the time view. The watch faces with seconds displayed update every second and thus will consume a bit more battery.

  • Page 31: Quick Menu

    Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose 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 heart rate to the Polar Club system.

  • Page 32: Quick Menu In Pause Mode

    Set Timer. • Finish time estimator : Set the distance for your session and M430 will estimate the finish time of the session according to your speed. Choose Start XX.XX km / X.XX mi to use a previously set target distance or set new target in Set distance.

  • Page 33: Updating The Firmware

    To use distance-based automatic lap, you need to have GPS recording on or a Polar stride sensor in use. UPDATING THE FIRMWARE You can update the firmware of your M430 yourself to keep it up to date. Firmware updates are performed to improve the functionality of your M430. They can include improvements to existing features, completely new features or bug fixes.

  • Page 34: Training

    MEASURING HEART RATE WITH YOUR M430 Your Polar M430 has a built-in heart rate sensor that measures heart rate from the wrist. Follow your heart rate zones directly from your device, and get guidance for the training sessions you've planned in the Flow...

  • Page 35: Start A Training Session

    When you're recording a swimming session with your M430, water may prevent the wrist-based heart rate measurement from working optimally. But the M430 will still collect your activity data from your wrist movements when swimming.
  • Page 36 M430 when you sync your M430 with the Flow web service via FlowSync software or with the Flow app. If the A-GPS data file has expired or you haven't synced your M430 yet, more time may be required for acquiring the current position. For more information, see Assisted GPS (A-GPS).

  • Page 37: Start A Planned Training Session

    Due to the location of the GPS 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.

  • Page 38: Start A Session With Finish Time Estimator

    LIGHT to enter Quick menu, and then choose Interval timer. START A SESSION WITH FINISH TIME ESTIMATOR Set the distance for your session and M430 will estimate the finish time of the session according to your speed. 1. Begin by going to Timers > Finish time estimator.

  • Page 39: Change Phase During A Phased Session

    Quick Menu. NOTIFICATIONS If you are training outside the planned heart rate zones or speed/pace zones, your M430 notifies you with a vibration. PAUSING/STOPPING A TRAINING SESSION 1. To pause a training session, press the BACK button. Recording paused is displayed and the M430 goes to pause mode.
  • Page 40 M430 rewards you every time you reach your Personal best result in average speed/pace, distance or calories. The Personal best results are separate for each sport profile. Time when you started the session, duration of the session and distance covered during the session.
  • Page 41 Your average and maximum heart rate are shown in beats per minute and percentage of maximum heart rate. Calories burned during the session and fat burn % of calories Average and maximum speed/pace of the session. Your Running Index is calculated during every training session in which heart rate and the GPS function is on / Stride Sensor is in use, and when the following requirements apply: •...

  • Page 42: Training History In M430

    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 to store your training history, it will tell you to sync your past training sessions to the Flow app or web service.

  • Page 43: Training Data In Polar Flow Web Service

    within the Bluetooth range. In the app you can analyze your data at a glance after each session. The app allows you to see a quick overview of your training data. For more information, see Polar Flow App. TRAINING DATA IN POLAR FLOW WEB SERVICE Analyze every detail of your training and learn more about your performance.

  • Page 44: Features

    M430 uses Assisted GPS (A-GPS) to acquire a fast satellite fix. The A-GPS data tells your M430 the predicted positions of the GPS satellites. This way the M430 knows where to search for the satellites and thus is able to acquire signals from them within seconds, even under difficult signal conditions.

  • Page 45: A-Gps Expiry Date

    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 the Flow web service via FlowSync software or with the Flow app to update A-GPS data.

  • Page 46: 24/7 Activity Tracking

    1. Press and hold LIGHT. Quick menu is displayed. 2. Choose Set location guide on, Location guide arrow view set on is displayed, and M430 goes to Back to Start view. To return to your starting point: • Keep M430 in a horizontal position in front of you.

  • Page 47: Activity Data On Your M430

    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 will show you the following information: •...

  • Page 48: Inactivity Alert

    Sitting for long periods of time is bad for your health, even on those days when you train and gain enough daily activity. Your M430 spots if you’re being inactive for too long during your day and this way helps you to break up your sitting to avoid the negative effects it has on your health.

  • Page 49: Activity Data In Flow App And Flow Web Service

    SLEEP TRACKING The M430 tracks your sleep if you wear it at night. It detects when you fall asleep and when you wake up and collects the data for deeper analysis in the Polar Flow app and web service. The M430 observes your hand movement during the night to track all interruptions over the entire sleep span, and tells you how much time you actually spent asleep.

  • Page 50: Smart Coaching

    You can check how you’re doing in reaching 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.

  • Page 51: Fitness Test With Wrist-Based Heart Rate

    For more information, see 24/7 Activity Tracking. FITNESS TEST WITH WRIST-BASED HEART RATE The 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 ), which is commonly used to evaluate aerobic fitness.

  • Page 52: Before The Test

    Settings > Physical settings. Wear your M430 snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back of the M430 must be in constant touch with your skin, but the wristband should not be too tight to prevent blood flow.

  • Page 53: Fitness Level Classes

    For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view details from it. Your M430 syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.

  • Page 54: Vo2Max

    Age / Years Very low Fair Moderate Good Very good Elite 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 < 16 16-18 19-21 22-24 25-27 28-30 > 30 The classification is based on a literature review of 62 studies where VO was measured directly in 2max healthy adult subjects in the USA, Canada and 7 European countries.

  • Page 55: Create A Polar Running Program

    1. In time view, press START to enter pre-training mode. 2. Choose the target, and then choose the sport profile. 3. When M430 has found all the signals, press START, and follow the guidance on your device throughout your session. You can also start a running target scheduled for the current day from My day and Diary. If you want to do a target scheduled for another day, you can –...

  • Page 56: Short-Term Analysis

    Calculation begins when you start recording the session. During a session, you may stop twice, for example, at traffic lights without interrupting the calculation. You can view your Running Index in the summary of your training session on your M430. Follow your progress and see race time estimations in the Polar Flow web service.

  • Page 57: Women

    Women Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 >...

  • Page 58: Smart Calories

    Running Index Cooper test 5 km (h:m- 10 km (h:m- 21.098 km (h:m- 42.195 km (h:m- m:ss) m:ss) m:ss) m:ss) 1900 0:34:20 1:10:50 2:38:00 5:24:00 2000 0:32:20 1:07:00 2:29:30 5:06:00 2100 0:30:40 1:03:30 2:21:30 4:51:00 2200 0:29:10 1:00:20 2:14:30 4:37:00 2300 0:27:50 0:57:30...

  • Page 59: Training Benefit

    The calorie calculation is based on an intelligent combination of acceleration and heart rate data. The calorie calculation measures your training calories accurately. You can see your cumulative energy expenditure (in kilocalories, kcal) during training sessions, and your total kilocalories of the session after afterwards. You can also follow your total daily calories. TRAINING BENEFIT Training Benefit gives you textual feedback on the effect of each training session helping you to better understand the effectiveness of your training.

  • Page 60: Training Load And Recovery

    Feedback Benefit Steady state & Basic train- Excellent! This long session improved the endurance of your muscles and your aerobic ing, long fitness. It also developed your basic endurance and your body's ability to burn fat during exercise. Steady state & Basic train- Excellent! You improved the endurance of your muscles and your aerobic fitness.

  • Page 61: Sport Profiles

    Sport profiles are the sport choices you have on your M430. We have created four default sport profiles to your M430, but you can add new sport profiles to your use in the Polar Flow app or web service and sync them to your M430, and this way create a list of all your favorite sports.
  • Page 62 Target zone Intensity % Example: Example dur- Training effect of HR Heart rate ations zones** minutes for breathing and muscles. Feels like: Very exhausting for breathing and muscles. Recommended for: Very experienced and fit athletes. Short intervals only, usually in final preparation for short events.
  • Page 63 Target zone Intensity % Example: Example dur- Training effect of HR Heart rate ations zones** minutes and assists recovery. Feels like: Very easy, little strain. Recommended for: For recovery and cool-down, throughout training season. * HR = Maximum heart rate (220-age). ** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30).

  • Page 64: Speed Zones

    Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly. SPEED ZONES With the speed/pace zones you can easily monitor speed or pace during your session, and adjust your speed/pace to achieve the targeted training effect.

  • Page 65: After Training

    AFTER TRAINING In the training summary on M430, you'll see an overview of the time spent in each speed zone. After syncing, detailed visual speed zone information can be viewed in the Flow web service. CADENCE FROM THE WRIST Cadence from the wrist gives you the option to get your running cadence without a separate stride sensor.

  • Page 66: Smart Notification Settings On Your Phone

    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.

  • Page 67: Block Apps

    Applicable only on M430 paired with an Android phone If you have specific notifications coming on to your phone that you don't want to see on your M430, you can block individual apps from sending smart notifications to your M430. To block specific app notifications: 1.

  • Page 68: The Smart Notifications Feature Works Via Bluetooth Connection

    The Bluetooth connection and the Smart Notifications feature work between your M430 and your phone when they 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 for less than two hours, your phone restores the connection automatically within 15 minutes when your M430 comes back within the range.

  • Page 69: Polar Flow

    Community Programs Favorites Planning your training Create a training target in the Polar Flow web service Sync the targets to your M430 Sport profiles in Polar Flow Add a sport profile Edit a sport profile Syncing Sync with Flow mobile App...

  • Page 70: Activity Data

    Android is compatible with devices running Android 4.3 or later. For support and more information about using 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. See Pairing...

  • Page 71: Polar Flow Web Service

    Flow web service. Flow app is the easiest way to sync your training data from your M430 with the web service. For information on syncing, see Syncing.

  • Page 72: Progress

    FAVORITES In Favorites, you can store and manage your favorite training targets in the Flow web service. You can use your favorites as scheduled targets on your M430. For more information, see Plan your training in the Flow service.

  • Page 73: Add A Training Target To Favorites

    Your M430 can have a maximum of 20 favorites at a time. The number of favorites in the Flow web service is not limited. If you have over 20 favorites in the Flow web service, the first 20 in the list are transferred to your M430 when syncing.

  • Page 74: Create A Training Target In The Polar Flow Web Service

    • Favorites: You can use your Favorites as scheduled targets on your M430 or as templates for training targets. CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE 1. Go to Diary, and click Add > Training target. 2. In the Add training target view, choose Quick or Phased.

  • Page 75: Sync The Targets To Your M430

    SPORT PROFILES IN POLAR FLOW There are four default sport profiles on your M430. In the Polar Flow app or web service, you can add new sport profiles to your sports list and edit their settings. Your M430 can contain a maximum of 20 sport profiles.

  • Page 76: Edit A Sport Profile

    EDIT A SPORT PROFILE In the Polar Flow mobile app: 1. Go to Sport profiles. 2. Choose a sport and tap Change settings. 3. When you're ready, tap Done. Remember to sync the settings to your M430.
  • Page 77 Heart rate visible to other devices (This means that 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 heart rate to the Polar Club system.) •...

  • Page 78: Syncing

    M430 with the Polar Flow web service by using a USB port and the FlowSync software. To be able to sync data between your M430 and the Flow app you need to have a Polar account. If you want to sync data from your M430 directly to the web service, in addition to a Polar account, you need the FlowSync software.

  • Page 79: Sync With Flow Mobile App

    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 the Polar Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X).
  • Page 80 For support and more information about using FlowSync software, go to support.polar.com/en/support/FlowSync.

  • Page 81: Important Information

    CHARGING M430 BATTERY The M430 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity. The number of charge cycles also varies according to use and operating conditions.

  • Page 82: Battery Operating Time

    To charge with your computer, just plug your M430 to your computer, and at the same time, you can have it synced it with FlowSync. 1. Plug the USB connector into the USB port in the M430, and plug the other end of the cable into your 2. Charging appears on the display.

  • Page 83: Caring For Your M430

    When the display is blank, the battery is empty and M430 has gone to sleep mode. Charge your M430. If the battery is totally drained, it may take a while for the charging animation to appear on the display.

  • Page 84: Service

    PRECAUTIONS The Polar M430 is designed to tell your activity and measure heart rate, speed, distance and running cadence. No other use is intended or implied. The training device should not be used for obtaining environmental measurements that require professional or industrial precision.

  • Page 85: Minimizing Risks When Training

    MINIMIZING RISKS WHEN TRAINING Training may include some risk. Before beginning a regular training program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program. •...

  • Page 86: Technical Specification

    Please avoid clothing with colors that might transfer onto the training device (especially training devices with light/bright colors) when worn together. TECHNICAL SPECIFICATION M430 Battery type: 240 mAh Li-pol rechargeable battery Operating time:...

  • Page 87: Polar Flowsync Software

    Memory capacity: 60 h training with GPS and heart rate depending on your language settings Display resolution: 128 x 128 Uses wireless Bluetooth® technology. POLAR FLOWSYNC SOFTWARE To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port.

  • Page 88: Limited International Polar Guarantee

    • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have pur- chased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries.
  • Page 89 Manufactured by Polar Electro Oy, Professorintie 5, FI-90440 KEMPELE, Tel +358 8 5202 100, Fax +358 8 5202 300, www.polar.com.

  • Page 90: Disclaimer

    Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy.

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