USER MANUAL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
Option C: Set Up from the device
Button functions
Time view and menu
Pre-training mode
During training
Menu structure
My dayDiary
Settings
Fitness Test
TimersFavorites
My heart rate
Wearing your M430
When measuring heart rate from your wrist
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
Settings
Sport profile settings
Settings
Physical settings
WeightHeightDate of birth
Sex
Training background
Maximum heart rate
General settings
Continuous HR tracking
Pair and sync
Flight mode
Button lock
Smart notifications
Inactivity alert
Units

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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
With computer
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
Mark a lap
Lock a Heart Rate or Speed Zone
Change phase during a phased session
Change Settings in quick menu
Notifications
Pausing/Stopping a training session
Training summary
After training
Training history in M430
Training data in Polar Flow App
Training data in Polar Flow Web Service
Features
Assisted GPS (A-GPS)
A-GPS expiry date
GPS features
Back to start
Smart Coaching
Activity Guide
Activity Benefit
24/7 Activity tracking
Activity Goal
Activity data on your M430
Inactivity alert
Activity data in Flow App and Flow web service
Polar Sleep PlusTM
Sleep data on your M430
Sleep data in the Flow app and web service

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Continuous Heart Rate
Fitness Test with wrist-based heart rate
Before the test
Performing the test
Test results
Fitness level classes
Men
Women
Vo2maxPolar Running Program
Create a Polar Running Program
Start a running target
Follow your progress
Running Index
Short-term analysis
Men
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
Cadence from the wrist
Speed and distance from the wrist
Smart Notifications
Polar Flow
Polar Flow App
Training data
Activity data
Sleep data
Sport profiles
Image sharing
Start using the Flow app
Polar Flow Web Service
Diary
Reports
Programs
Favorites
Add a Training Target to Favorites:
Edit a Favorite
Remove a favorite
Planning your training
Create a training plan with the Season Planner
Create a training target in the Polar Flow web service
Create a target based on a favorite training target
Sync the targets to your watch
Create a training target in the Polar Flow app

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Sport profiles in Polar Flow
Add a sport profile
Edit a sport profile
Syncing
Sync with Flow mobile App
Sync With Flow Web Service Via FlowSync
Important information
Battery
Charging M430 battery
Battery operating time
Low battery notifications
Caring for your M430
Keep your M430 clean
Take good care of the optical heart rate sensor
StoringService
Precautions
Interference During Training
Health and training
Warning - Keep batteries out of reach of children
Technical specification
M430
Polar FlowSync Software
Polar Flow mobile application compatibility
Water resistance of Polar products
Limited International Polar Guarantee
Regulatory information
Disclaimer

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POLAR M430 USER MANUALThis 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. The M430 gives you personalized guidance and feedback for training and daily activity to help you reach yourgoals. You will be able to track your running pace, distance, altitude and route with the compactly packed integrated GPS.
When GPS is not available, your M430 tracks speed and distance from your wrist movements.
You don't need to wear a separate heart rate sensor; just enjoy running with the wrist-based heart rate measurement
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 your health, andget tips on how to reach your daily activity goal. And stay connected with smart notifications; get alerts to your M430 forincoming calls, messages and app activity on your phone.

TAKE FULL ADVANTAGE OF YOUR M430
Get 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 after training, and get
an instant overview and feedback of your training results and performance. In Flow app you can also check how you’ve
slept and how active you’ve been during the day.
Sync your training data to the Polar Flow web service with the FlowSync software on your computer or via Flow app. In
the web service you can plan your training, track your achievements, get guidance and see detailed analysis of yourtraining results, activity and sleep. Let all your friends know about your achievements, find fellow exercisers and get
motivation from your social training communities. Find all this at flow.polar.com.

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GET STARTED
Setting up your M430
Option A: Set up with a mobile device and Polar Flow app
Option B: Set up with your computer
Option C: Set Up from the device
Button functions
Menu structure
My dayDiary
Settings
Fitness Test
TimersFavorites
My heart rate
Wearing your M430
When measuring heart rate from your wrist
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

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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.
See Batteries for detailed information on charging the battery, battery operating times and low battery notifications.
CHOOSE ONE OPTION FOR SETUP
A. Mobile setup is convenient if you don't have access to a computer with a USB port, but it might take longer. Thismethod requires an Internet connection.
B. Wired computer setup is quicker and you can charge your M430 at the same time, but you need a computer available.
This method requires an Internet connection.
The A and B options are recommended. You can fill in all the physical details required for accurate training data at
once. You can also choose language and get the latest firmware for your M430.
C. If you don't have a compatible mobile device and can't get to a computer with an Internet connection right away, you
can start from the device. Please note that the device contains only part of the settings. To make sure you get to
enjoy your M430 and the unique Polar smart coaching features at their best, it's important that you 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 APP
Polar M430 connects to the Polar Flow mobile app wirelessly via Bluetooth, so remember to have Bluetooth turned on inyour mobile device.
Check the Polar Flow app compatibility at support.polar.com.

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1. To make sure there’s enough charge on your M430 during the mobile setup, plug your M430 in a powered USB
port or a USB power adapter. Make sure that the adapter is marked with "output 5Vdc" and that it provides aminimum of 500mA. It may take a few minutes for your M430 to wake up before the charging animation starts.
Before charging, please make sure there’s no moisture, hair, dust or dirt on the M430’s USB connector. 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 Flow app.
3. Open the Flow app on your mobile device. It recognizes your new M430 nearby and prompts you to start pairing
it. Accept the pairing request, and enter the Bluetooth pairing code shown on the M430 display 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 andsetup.
To get the most accurate and personal activity and training data, it’s important that you’re precise with thesettings. When signing up, you can choose which language you want to use on your M430. If there is a firmware
update available for your M430, we recommend that you install it during the setup. It may take up to 20 minutes tocomplete.
5. Tap Save and sync when you’ve defined all the settings. Your personalized settings will now be synced to yourM430.
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 COMPUTER
1. 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 may take 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 connector. 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-up and setup.
To get the most accurate and personal activity and training data, it’s important that you’re precise with thesettings. When signing up, you can choose which language you want to use on your M430. If there is a firmware
update available for your M430, we recommend that you install it during the setup. It may take up to 10 minutes tocomplete.
After the setup is done, you’re ready to go. Have fun!

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OPTION C: SET UP FROM THE DEVICE
Plug M430 into your computer’s USB port or a USB charger with the cable that came in the box. Choose language isdisplayed. Press START to choose English. Your M430 is delivered with English only, but you can add 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 a setting at
any point, press Back until you reach the setting you want to change.
1.
2.
3.
4.
5.
6.
7.
8.

Time format : Choose 12 h or 24 h. With 12 h, select AM or PM. Then set the local time.
Date : Enter the current date.
Units : Choose metric (kg, cm) or imperial (lb, ft) units.
Weight : Enter your weight.
Height : Enter your height.
Date of birth : Enter your date of birth.
Sex : Choose Male or Female.
Training background : Occasional (0-1 h/week), Regular (1-3 h/week), Frequent (3-5 h/week), Heavy (58 h/week), Semi-Pro (8-12 h/week), Pro (12+ h/week). For more information on training background, see

Physical Settings.
9. Ready to go! is displayed when you're done with the settings, and M430 goes to time view.
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.

BUTTON FUNCTIONS
M430 has five buttons that have different functionalities depending on the situation of use. See the tables below to findout what functionalities the buttons have in different modes.

TIME VIEW AND MENU
LIGHT
Illuminate the display
Press and hold to lockbuttons

BACK

START

UP/DOWN

Exit the menu

Confirm selections

Move through selection lists

Return to the previous level

Enter pre-training mode

Adjust a selected value

Leave settings unchanged

Confirm the selection

Press and hold UP toshown on the display

change the watch face

Cancel selections

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LIGHT

BACK

START

UP/DOWN

Press and hold to return totime view from menu
Press and hold to startpairing and syncing
PRE-TRAINING MODE
LIGHT
Illuminate the display

BACK

START

UP/DOWN

Return to time view

Start a training session

Move through sports list

Press and hold to enter sport
profile settings
DURING TRAINING
LIGHT

BACK

Illuminate the display
Press and hold to enter
Quick Menu

START

Pause training by pressing once
Press and hold for 3 seconds

Mark a lap

UP/DOWN
Change training view

Press and hold to set zone

to stop training recording

lock on/off
Continue training
recording when paused

MENU STRUCTURE
Enter and browse through the menu by pressing UP or DOWN. Confirm selections with the START button, and returnwith the BACK button.

MY DAYYour daily activity goal is visualized with a circle that fills up as you are active. In the My day menu you can find:10• 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 service. For more
information, see Polar Sleep Plus.

• 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 pressing START.
• Any planned training sessions you've created for the day in the Polar Flow web service or in the Polar Flow app. You
can start a planned training session and open past sessions to view them in more detail by pressing 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.
DIARY
In Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your activity and training
sessions of that day, the training summary of each session and the tests you have done. You can also see your planned
training sessions.

SETTINGSIn Settings you can edit:• Sport profiles• Physical settings• General settings• Watch settings
For more information, see Settings.

FITNESS TEST
Measure 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.

TIMERSIn Timers you'll find:• Stopwatch: You can use your M430 as a stopwatch. Start the stopwatch by pressing START. To add a lap, press
START again. To pause the stopwatch, press BACK. To reset the stopwatch, press and hold LIGHT.

• Interval timer: Set time and/or distance based interval timers to precisely time work and recovery phases in yourinterval training sessions. For more information, see Start a Training Session.

• Finish time estimator: Achieve your target time for a set distance. Set the distance for your session and M430
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.

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MY HEART RATEIn My heart rate you can quickly check your current heart rate without starting a training session. Just tighten yourwristband, press START and you'll see your current heart rate in a moment. Press the BACK button to exit.

WEARING YOUR M430
WHEN MEASURING HEART RATE FROM YOUR WRIST
To measure wrist-based heart rate accurately, you need to wear the M430 snugly on top of your wrist, just behind thewrist bone. The sensor must be in firm skin contact, but not too tight to prevent blood flow. For most accurate heart ratemeasurement, we advise you to wear your M430 for a few minutes prior to starting the 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 mild soap andwater solution. 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.
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 yourM430 and recharge it. This way both your skin and your device can have a rest, and be ready for your next training event.

PAIRING
Before taking a new mobile device (smartphone, tablet), heart rate sensor, stride sensor or Polar Balance scale into use, it
has to be paired with your M430. Pairing only takes a few seconds, and ensures that your M430 receives signals fromyour sensors and devices only, and allows disturbance-free training in a group. Before entering an event or race, makesure that you do the pairing at home to prevent interference due to data transmission.

PAIR A MOBILE DEVICE WITH YOUR M430
If you've done the setup for your M430 with a mobile device as described in chapter Set up your M430, your M430 has
already been paired. If you did the setup with a computer and would like to use your M430 with Polar Flow app, pleasepair 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 turned on.
To pair a mobile device:
1. On your mobile device, open Flow app and sign in with your Polar account, which you have created when setting
2.
3.
4.
5.
6.

up your M430.
Wait for the Connect product view to appear on your mobile device (Waiting for M430 is displayed).
In M430 time mode, press and hold BACK.
Connecting to device is displayed, followed by Connecting to app.
Accept the Bluetooth pairing request on your mobile device and type in the pin code shown on your M430.
Pairing completed is displayed when you are done.

or121. 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 press
START
4. Confirm from other device pin xxxxxx is displayed on your M430. Enter the pin code from the M430 on themobile device. The pairing starts.
5. Pairing completed is displayed when you are done.

PAIR A HEART RATE SENSOR WITH YOUR M430
When you're wearing a Polar heart rate sensor that's paired with your M430, the M430 does not measure heart ratefrom 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 ID Polar
H10 xxxxxxxx is displayed.
5. Press START, Pairing is displayed.
6. Pairing completed is displayed when you are done.
OR
1. 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 wait for it to befound.
4. The device ID Pair Polar H10 xxxxxxxx is displayed. Choose
Yes.
5. Pairing completed is shown when you are done.

PAIR A STRIDE SENSOR WITH YOUR M430
See this support document for instructions on how to pair andcalibrate a stride sensor.

PAIR POLAR BALANCE SCALE WITH YOUR M430
There 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 connection 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 iscomplete.
or
1.
2.
3.
4.

Go to General Settings > Pair and sync > Pair other device and press START.
M430 starts searching for your scale.
Step on the scale. The display shows your weight.
Once the scale is found, the device ID Polar scale xxxxxxxx is displayed on your M430.

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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, the first pairing
will be removed and replaced.

DELETE A PAIRING
To delete a pairing with a sensor or mobile device:
1.
2.
3.
4.

Go to Settings > General settings > Pair and sync > Paired devices and press START.
Choose the device you want to remove from the list and press START.
Delete pairing? is displayed, choose Yes and press START.
Pairing deleted is displayed when you are done.

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SETTINGSSport profile settings
Settings
Physical settings
WeightHeightDate of birth
Sex
Training background
Maximum heart rate
General settings
Continuous HR tracking
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
With computer

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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. For more information, seeSport Profiles in Flow.
There are four default sport profiles on your M430: Running, Cycling, Other outdoor and Other indoor. You can add
new sport profiles to your sports list and edit their settings in the Polar Flow app or web service. Your M430 can contain amaximum of 20 sport profiles. If you have over 20 sport profiles in the Polar Flow app and web service, the first 20 in thelist are transferred to your M430 when syncing.
If you have edited your sport profiles in the Flow web service before your first training session, and synced them to yourM430, the sport profile list will contain the edited sport profiles.

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SETTINGS
To view or modify sport profile settings, go to Settings > Sport profiles and choose the profile you want to edit. You
can also access the settings of the currently selected profile from pre-training mode by pressing and holding LIGHT.

• Heart rate settings: Heart rate view: Choose Beats per minute (bpm) or % of maximum. Check HR zone
limits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose On,
other compatible devices 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.

• 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 Choose sensor for
speed, set the source for speed data: Stride sensor or GPS. For more information on Stride sensor calibration, see
this support document.

• Speed settings: Speed View: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). If you havechosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone 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, yoursession 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 stride sensor in use.

• Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the distance after
which each lap is taken. If you choose Lap duration, set the duration after 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.

PHYSICAL SETTINGS
To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise with thephysical settings, especially when setting your weight, height, date of birth and sex, as they have an impact on theaccuracy 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 rate
WEIGHTSet your weight in kilograms (kg) or pounds (lbs).

HEIGHTSet your height in centimeters (metric) or in feet and inches (imperial).
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DATE OF BIRTH
Set your birthday. The order in which the date settings are depends on which time and date format you have chosen(24h: day - month - year / 12h: month - day - year).

SEX
Select Male or Female.

TRAINING BACKGROUND
Training background is an assessment of your long-term physical activity level. Select the alternative that best describes
the overall amount and intensity of your physical activity during the past three months.

• Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavy physicalactivity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only
occasionally.

• Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per weekor spend 1-3 hours per week in comparable physical activity, or your work requires modest 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.

• Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes
take part in mass sports events.

• Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve
performance for competitive purposes.

• Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve yourperformance for competitive purposes.

MAXIMUM HEART RATE
Set your maximum heart rate, if you know your current maximum heart rate value. Your age-predicted maximum heart
rate value (220-age) is displayed as a default setting when you set this value for the first time.
HRmax is used to estimate energy expenditure. HRmax is the highest number of heartbeats per minute during maximum
physical exertion.The most accurate method for determining your individual HRmax is to perform a maximal exercise
stress test in a laboratory. HRmax is also crucial when determining training intensity. It is individual and depends on age
and hereditary factors.

GENERAL SETTINGS
To view and edit your general settings, go to Settings > General settings
In General settings you'll find:• Continuous HR tracking• Pair and sync
• Flight mode
• Button lock• Smart notifications• Inactivity alert• Units17

• Language• Training view color• About your product
CONTINUOUS HR TRACKING
Turn the Continuous Heart Rate feature On or Off. For more information, see Continuous Heart Rate.

PAIR AND SYNC

• Pair and sync mobile device / Pair other device: Pair sensors or mobile devices with your M430. Sync datawith Flow app.

• Paired devices: View all the devices you have paired with your M430. These can include heart rate sensors,
running sensors and mobile devices.

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.

BUTTON LOCK
Choose 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 user interactions withthe device.

SMART NOTIFICATIONS
To be able to receive notifications and alerts from your phone to your M430 you need to set smart notifications 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): the contents of
the notification is not shown on the M430 display. Off (default): you will not get any 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 notreceive any notifications or call alerts during the time period you have set.
By default, Do not disturb is on between 10 pm - 7 am.

INACTIVITY ALERT
Set the inactivity alert On or Off.

UNITS
Choose metric (kg, cm) or imperial (lb, ft). Set the units used to measure weight, height, distance and speed.
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LANGUAGE
You can choose which language you use on your M430 during set up. Your M430 supports the following languages:
Bahasa Indonesia, Čeština, Dansk, Deutsch, English, Español, Français, Italiano, 日 本 語 , 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 Flowapp.
Changing the language setting in the Polar Flow web service:
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In the Flow web service, click your name/profile photo in the upper right corner.
Choose Products.
Click Settings next to Polar M430.
Find the Device language you prefer to use on your M430 from the drop down list.
Click Save.
Remember to sync the changed language setting to your M430.

Changing the language setting in the Polar Flow app:
1. On your mobile device, open the Flow app and sign in with the Polar account that you created when you set up
2.
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5.

your M430.
Go to Devices.
Tap Device language under the Polar M430 to open the list of supported languages.
Tap to choose the language you prefer, and then tap Done.
Sync the changed settings to your M430 by pressing and holding the BACK button of your M430.

TRAINING VIEW COLOR
Choose Dark or Light. Change the display color of your training view. When Light is chosen, the training view has a lightbackground with dark numbers and letters. When Dark is chosen, the training view has a dark background with lightnumbers and letters.

ABOUT YOUR PRODUCTCheck the device ID of your M430, as well as the firmware version, HW model, A-GPS expiry date and the M430-specificregulatory labels.
Restart device: If you experience problems with your M430, you can try restarting it. Restarting the M430 will notdelete any of the settings or your personal data from the M430. Press the START button and then choose Yes to confirm
the restart.

WATCH SETTINGS
To view and edit your watch settings, go to Settings > Watch settings
In Watch settings you'll find:• Alarm• Time• Date• Week's starting day• Watch face19

ALARMSet 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.

TIME
Set 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 the service.

DATE
Set the date. Also set the Date format, you can choose mm/dd/yyyy, dd/mm/yyyy, yyyy/mm/dd, dd-mm-yyyy,
yyyy-mm-dd, dd.mm.yyyy or yyyy.mm.dd.
When syncing with the Flow app and web service, the date is automatically updated from the service.

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:• Jumbo• Activity

20• 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 progressof your daily activity in the time view.
The watch faces with seconds displayed update every second and thus will consume a bit more battery.

QUICK MENUQUICK MENU IN PRE-TRAINING MODE
In pre-training mode, press and hold LIGHT to access the settings of the currently chosen sport profile:• Heart rate settings: Heart rate view: Choose Beats per minute (bpm) or % of maximum. Check HR zone
limits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose On,
other compatible devices 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.

• 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 Choose sensor for21

speed, set the source for speed data: Stride sensor or GPS. For more information on Stride sensor calibration, see
this support document.

• Speed settings: Speed View: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). If you havechosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone 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, yoursession 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 stride sensor in use.

• Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the distance after
which each lap is taken. If you choose Lap duration, set the duration after 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.

QUICK MENU IN TRAINING VIEW
In training view, press and hold LIGHT to enter Quick menu. In the training view Quick menu, you'll find:• Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.
• Set backlight: Set constant backlight On or Off. When enabled, the backlight stays on continuously. You can turnthe constant backlight off and on again by pressing LIGHT. Please note that using this function shortens battery life.

• Search Sensor: This setting is shown only if you have paired a heart rate sensor or stride sensor with your M430.
• 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 Choose sensor for
speed, set the source for speed data: Stride sensor or GPS. For more information on Stride sensor calibration, see
this support document.

• Interval timer: Create time and/or distance based interval timers to precisely time work and recovery phases inyour interval training sessions. Choose Start X.XX km / XX:XX to use a previously set timer or create a new timer in
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.

• Current location info: This selection is only available if GPS is set on for the sport profile.
• Set Location Guide On: The back to start feature guides you back to the starting point of your session. Choose
Set location guide on, and press START. Location guide arrow view set on is displayed, and M430 goes to Backto Start view. For more information, see Back to start.

QUICK MENU IN PAUSE MODE
In 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 zone
limits: Check the limits for each heart rate zone. HR visible to other device: Choose On or Off. If you choose On,
other compatible devices 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.

22• 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 Choose sensor for
speed, set the source for speed data: Stride sensor or GPS. For more information on Stride sensor calibration, see
this support document.

• Speed settings: Speed View: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). If you havechosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone 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, yoursession 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 stride sensor in use.

• Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the distance after
which each lap is taken. If you choose Lap duration, set the duration after 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 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. We recommend that you update the firmware of your M430 every time a new version is available.
You won't lose any data due to the firmware update. Before the update begins, the data from your M430 is synced to
the Flow web service.

WITH MOBILE DEVICE OR TABLET
You can update the firmware with your mobile device if you're using Polar Flow mobile app to sync your training andactivity data. The app will let you know if there's an update available and will guide you through it. We recommend thatyou plug in the M430 to a power source before starting the update to ensure flawless update operation.
The wireless firmware update may take up to 20 minutes, depending on your connection.

WITH COMPUTER
Whenever a new firmware version is available, FlowSync will notify you when you connect the M430 to your computer.
The firmware updates are downloaded via FlowSync.
To update the firmware:
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2.
3.
4.

Plug your M430 to your computer.
FlowSync starts syncing your data.
After syncing, you are asked to update the firmware.
Choose Yes. New firmware is installed (this may take up to 10 minutes), and M430 restarts. Please wait until thefirmware update has been finalized before you detach the M430 from your computer.

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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
Mark a lap
Lock a Heart Rate or Speed Zone
Change phase during a phased session
Change Settings in quick menu
Notifications
Pausing/Stopping a training session
Training summary
After training
Training history in M430
Training data in Polar Flow App
Training data in Polar Flow Web Service

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TRAINING WITH WRIST-BASED HEART RATEHEART RATE TRAINING
Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing
rate, physical sensations), none of them are as reliable as measuring heart rate. It is objective and affected by bothinternal and external factors—meaning that you will have a dependable measure of your physical state.

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 app or web service.
To measure wrist-based heart rate accurately you need to wear yourM430 snugly on top of your wrist, just behind the wrist bone (see thepicture on the right). The sensor on the back must be in constant
touch with your skin, but the wristband should not be too tight toprevent blood flow. For most accurate heart rate measurement, we
advise you to wear your M430 for a few minutes prior to starting theheart rate measurement.
If you have tattoos on the skin of your wrist, avoid placing the sensor
right on it as it may prevent accurate readings.
Also it's a good idea to warm up the skin if your hands and skin get cold easily. Get the blood going before starting yoursession!
In sports where it's more challenging to keep the sensor stationary on your wrist or where you have pressure or
movement in muscles or tendons near the sensor, we recommend using a Polar heart rate sensor with a chest strap to
get a better measurement of your heart rate.

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When you're recording a swimming session with your M430, water may prevent the wrist-based heart rate measurementfrom working optimally. But the M430 will still collect your activity data from your wrist movements when swimming.
Note that you can't use a Polar heart rate sensor with a chest strap with the M430 when swimming because Bluetooth
doesn't work in water.

START A TRAINING SESSION
1. Wear your M430, and tighten the wristband.
2. In time view, press START to enter pre-training mode.

To change the sport profile settings before starting your session (in pre-training mode), press and hold LIGHT toenter the Quick Menu. To return to the pre-training mode, press BACK.
3. Browse through the sport profiles with UP/DOWN. You can add more sport profiles to your M430 in the Polar
Flow mobile app or in the Flow web service. You can also define specific settings for each sport profile, such as
create tailored training views.
4. To make sure your training data is accurate, stay in the pre-training mode until M430 has foundyour heart rate and GPS satellite signals.

Heart rate: M430 has found your heart rate sensor signal, when your heart rate is shown.
When you're wearing a Polar heart rate sensor that's paired with your M430, the M430 automatically uses theconnected sensor to measure your heart rate during training sessions. The Bluetooth icon on the heart rate symbol
indicates that your M430 uses the connected sensor to measure your heart rate.
GPS: The percentage value shown next to the GPS icon indicates when the GPS is ready. When it reaches 100 %,OK is displayed, and you are ready to go.
To catch the GPS satellite signals, go outdoors and away from tall buildings and trees. For best GPS performance,
wear M430 on your wrist with the display facing up. Keep it in a horizontal position in front of you and away fromyour chest. Keep your arm stationary and raised above the level of your chest during the search. Stand still andhold the position until M430 has found the satellite signals.

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GPS acquisition is fast with the help of assisted GPS (A-GPS). The A-GPS data file is automatically updated to yourM430 when you sync your M430 with the Flow web service via FlowSync software or with the Flow app. If the AGPS data file has expired or you haven't synced your M430 yet, more time may be required for acquiring thecurrent position. For more information, see Assisted GPS (A-GPS).
Due to the location of the GPS antenna on the M430, it is not recommended to wear it with the display on theunderside of your wrist. When wearing it on the handlebars of a bike, make sure the display is facing up.
5. When M430 has found all the signals, press START. Recording started is displayed and you can start training.
See During Training for more information on what you can do with your M430 during training.

START A PLANNED TRAINING SESSION
You can plan your training and create detailed training targets in the Polar Flow app or the Polar Flow web service andsync them to your M430.
To start a planned training session scheduled for the current day:
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4.

In time view, press START to enter pre-training mode. Your planned training sessions appear at the top of the list
Choose the target and press START. Any notes you have added to the target are displayed.
Press START to return to pre-training mode, and choose the sport profile you want to use.
When M430 has found all the signals, press START. Recording started is displayed and you can start training.

Your M430 will guide you towards completing your target during training. See During Training for more information.
You can also start a planned training session scheduled for the current day from My day and Diary. If you want to do atarget scheduled for another day, you can – just choose a day from your Diary, and start the session scheduled for that day.
If you have added the training target to your Favorites, you can also start the session from Favorites.

START A SESSION WITH INTERVAL TIMER
You can set one repeating or two alternating time and/or distance based timers to guide your work and recovery phases
in interval training.
1. Begin by going to Timers > Interval timer. Choose Set timer(s) to create new timers.
2. Choose Time-based or Distance-based. Time-based: Define minutes and seconds for the timer and press
START. Distance-based: Set the distance for the timer and press START.
3. Set another timer? is shown. To set another timer, choose Yes and repeat step 2.
4. When completed, choose Start X.XX km / XX:XX and press START to enter the pre-training mode, and thenchoose the sport profile you want to use.
5. When M430 has found all the signals, press START. Recording started is displayed and you can start training.
You can also start the Interval timer during the session, for example after warm-up. Press and hold LIGHT to enter
Quick menu, and then choose Interval timer.

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.
2. To set a target distance, go to Set distance and choose 5.00 km, 10.00 km, 1/2 marathon, Marathon or Set
other distance. Press START. If you choose Set other distance, set the distance and press START. Finish time
will be estimated for XX.XX is shown.
3. Choose Start XX.XX km / X.XX mi and press START to enter the pre-training mode, then choose the sport profile

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you want to use.
4. When M430 has found all the signals, press START. Recording started is displayed and you can start training.
You can also start the Finish time estimator during the session, for example after warm-up. Press and hold LIGHT toenter Quick menu, and then choose Finish time estimator.

DURING TRAININGBROWSE THE TRAINING VIEWS
During training you can browse through the training views with UP/DOWN. Note that the available training views anddata shown depend on the sport you've chosen. You can define specific settings for each sport profile in the Polar Flowapp and web service, such as create tailored training views. For more information, see Sport profiles in Flow.

MARK A LAP
Press START to mark a lap. Laps can also be taken automatically. In sport profile settings, set Automatic lap to Lap
distance or Lap duration. If you choose Lap distance, set the distance after which each lap is taken. If you choose
Lap duration, set the duration after each lap is taken.

LOCK A HEART RATE OR SPEED ZONE
Press and hold START to lock the heart rate or speed zone you are currently in. Select HR zone or Speed zone. To
lock/unlock the zone, press and hold START. If your heart rate or speed goes outside the locked zone, your M430 notifies
you with a vibration.

CHANGE PHASE DURING A PHASED SESSION
If 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 MENU
Press and hold LIGHT. Quick menu is displayed. You can change certain settings without pausing your training session.
For detailed information, see 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. To continue your training session, press START.
2. To stop a training session, press and hold the BACK button for three seconds during training recording or in pausemode until Recording ended is displayed.
If you stop your session after pausing, the time elapsed after pausing is not included in the total training time.

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TRAINING SUMMARY
AFTER TRAINING
You'll get a summary of your training session on your M430 right after you've stopped training. Get a more detailed andillustrated 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:
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.

Textual feedback on the effect of each training session. The feedback is based on training
time distribution between heart rate zones, calorie expenditure and duration of thesession.
Press START for more details.
Training benefit is shown if you used a heart rate sensor and trained for at least a
total of 10 minutes in the heart rate zones.
Time you spent on each heart rate zone.

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Your average and maximum heart rate are shown in beats per minute and percentage ofmaximum 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:• Sport profile used is a running type sport (Running, Road Running, Trail running etc.)• Pace should be 6 km/h / 3.7 mph or faster and duration 12 minutes minimum.
You can follow your progress and see race time estimations in the Polar Flow web
service.
For further information, see Running Index.
Maximum altitude, ascended meters/feet and descended meters/feet.
Visible if you trained outdoors and the GPS function was on.

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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 an automatic lap.
Press START for more details.

TRAINING HISTORY IN M430
In Diary you can find the summaries of your training sessions for past four weeks. Go to Diary, and browse to thetraining 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 to store yourtraining 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 is within theBluetooth range. You can also sync your training data manually from the M430 to the Flow app by pressing and holding
the BACK button of your M430 when you're signed in to the Flow app and your phone is 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 yourtraining 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. Follow your progress and also share yourbest sessions with others.
To see a video, click on the following link:
Polar Flow web service | Training analysis
For more information, see Polar Flow Web Service.

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FEATURES
Assisted GPS (A-GPS)
GPS features
Back to start
Smart Coaching
Activity Guide
Activity Benefit
24/7 Activity tracking
Polar Sleep PlusTM
Continuous Heart Rate
Fitness Test with wrist-based heart rate
Polar Running Program
Running Index
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
Cadence from the wrist
Speed and distance from the wrist
Smart Notifications

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ASSISTED GPS (A-GPS)
The M430 has built-in GPS that provides accurate speed, distance and altitude measurement for a range of outdoor
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 predicted positions of
the GPS satellites. This way the M430 knows where to search for the satellites and thus is able to acquire signals fromthem 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 each time you sync
it with the Flow web service via FlowSync software. If you sync your M430 with the Flow web service via Flow app, the AGPS data file update takes place once a week.
A-GPS EXPIRY DATEThe A-GPS data file is valid for up to 13 days. Positioning accuracy is relatively high during the first three days, andprogressively decreases during the remaining days. Regular updates help to ensure a high level of positioning 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 the Flow 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.

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GPS FEATURES
M430 includes the following GPS features:• Altitude, ascent and descent: Real-time altitude measurement, as well as ascended and descended meters/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 the distance toyour 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. Your GPS data isstored at intervals of 60 seconds. A longer interval gives you more recording time. When power save mode is on,
automatic pause cannot be used. In addition, Running Index cannot be used unless you have a stride sensor.
For best GPS performance, wear M430 on your wrist with the display facing up. Due to the location of the GPS antennaon the M430, it is not recommended to wear it with the display on the underside of your wrist. When wearing it on thehandlebars 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:
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.
• Keep moving in order for M430 to determine which direction you are going. An arrow will point in the direction ofyour starting point.

• To get back to the starting point, always turn in the direction of the arrow.
• The M430 also shows the bearing and the direct distance (beeline) between you and the starting point.
When in unfamiliar surroundings, always keep a map at hand in case the M430 loses the satellite signal or the batteryruns out.

SMART COACHING
Whether it’s assessing your day-to-day fitness levels, creating individual training plans, working out at the right intensity
or receiving instant feedback, Smart Coaching offers a choice of unique, easy-to-use features, personalized to your needs
and designed for maximum enjoyment and motivation when training.
M430 includes the following Polar Smart Coaching features:• Activity Guide• Activity Benefit32• Fitness Test
• Heart rate zones• Running Program• Running Index• Smart calories• Training Benefit• Training Load
ACTIVITY GUIDEThe Activity Guide feature shows how active you've been during the day, and tells you how much you need to still do toreach the recommendations for physical activity per day. 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.

ACTIVITY BENEFIT
Activity benefit gives you feedback on the health benefits that being active has given you, and also on what kind ofunwanted effects sitting for too long has caused to your health. The feedback is based on international guidelines andresearch on the health effects of physical activity and sitting behavior. The core idea is: the more active you are, the more
benefits you get!
Both the Flow app and Flow web service show the activity benefit of your daily activity. You can view the activity benefit
on daily, weekly and monthly basis. In the Flow web service, you can also view the detailed information on healthbenefits.

For more information, see 24/7 Activity Tracking.

24/7 ACTIVITY TRACKING
M430 tracks your activity with an internal 3D accelerometer that records your wrist movements. It analyzes thefrequency, intensity and regularity of your movements together with your physical information, allowing you to see how
active you really are in your everyday life, on top of your regular training. You should wear your M430 on your nondominant hand to ensure you get the most accurate activity tracking.

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Activity Goal
You'll get your personal activity goal when you set up your M430, and your M430 guides you in reaching the goal eachday. The activity goal is based on your personal data and activity level setting, which you can find in the Polar Flow app orin the Polar Flow web service.
If you want to change your goal, open your Flow app, tap your name/profile photo in the menu view, and swipe down to
see Activity goal. Or go to flow.polar.com and sign in to your Polar account. Then click your name > Settings >Activity goal. Choose one of the three activity levels that best describes your typical day and activity. Below theselection area, you can see how active you need to be to reach your daily activity goal on the chosen level. For example, if
you're an office worker and spend most of your day sitting, you would be expected to reach about four hours of low
intensity activity during an ordinary day. For people who stand and walk a lot during their working hours, theexpectations are higher.
The time you need to be active during the day to reach your activity goal depends on the level you have chosen and theintensity of your activities. Meet your goal faster with more intense activities or stay active at a slightly more moderatepace throughout the day. Age and gender also affect the intensity you need to reach your activity goal. The younger you
are, the more intense your activity needs to be.
Activity data on your M430

You 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 reached so far.
• Calories: Shows how many calories you've burned through training, activity and BMR(Basal metabolic rate: the minimum metabolic activity required to maintain life).

• Steps: Steps you've taken so far. The amount and type of body movements areregistered and turned into an estimation of steps

Press START again to view more details and browse with UP/DOWN to get guidance on how to reach your daily activity
goal:

34

• Active time: Active time tells you the cumulative time of body movements that
benefit your health.

• Calories: Shows how many calories you've burned through training, activity and BMR(Basal metabolic rate: the minimum metabolic activity required to maintain life).

• Steps: Steps you've taken so far. The amount and type of body movements areregistered 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 of ways to achieve it. The daily activity goal
can be reached at low, medium or high intensities. In the M430, 'up' means low
intensity, 'walking' means medium intensity, and 'jogging' means high intensity. You canfind more examples for low, medium and high intensity activities at the Flow web service
and mobile app and choose the best way of reaching your goal.

You'll be able to see the progress of your daily activity goal in the time view if you choose "Jumbo" (the default watchface) or "Activity" as your watch face. In the Jumbo watch face, the watch face fills up as you move towards reaching yourdaily activity goal. In the Activity watch face, the circle around the date and time shows your progress towards your daily
activity goal. The circle fills up as you are active. You can change the watch face by pressing and holding UP.

Inactivity alert
It's widely known that physical activity is a major factor in maintaining health. In addition to being physically active, it's
important to avoid prolonged sitting. Sitting for long periods of time is bad for your health, even on those days when you
train and gain enough daily activity. Your 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.
If you’ve been still for 55 minutes, you'll get an inactivity alert: It's time to move is shown along with a small vibration.
Stand up and find your own way to be active. Take a short walk, stretch, or do some other light activity. The message
goes away when you start moving or press either of the buttons. If you don't get active in five minutes, you'll get aninactivity stamp, which you can see on the Flow app and Flow web service after syncing. The Flow app and Flow web
service show you the whole history of how many inactivity stamps you have received. This way you can check back on
your daily routine and make changes towards a more active life.
Activity data in Flow App and Flow web service
With Flow app you can follow and analyze your activity data on the go and sync it wirelessly from your M430 to the Flow
web service. The Flow web service gives you the most detailed insight into your activity information. With the help of theactivity reports (under the PROGRESS tab), you can follow the long-term trend of your daily activity. You can choose toview either daily, weekly or monthly reports.

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

35Sleep data on your M430
You can check your sleep data from My day.

• Sleep time tells you the total duration between when you fell asleep and when you
woke up.

• Actual sleep tells the time spent asleep between the time you fell asleep and when
you woke up. More specifically, it is your sleep time minus the interruptions. Only thetime you actually spend asleep is included in actual sleep.

To view your sleep data in more detail, open the sleep summary by pressing START. Your M430 will show your Sleep
time and Actual sleep at the top of the summary. Browse with UP/ DOWN to view the following information:
Continuity: Sleep continuity is a rating of how continuous your sleep time was. Sleep
continuity is evaluated on a scale from one to five: fragmented – fairly fragmented – fairly
continuous – continuous – very continuous.

The times you Fell asleep and Woke up.

Feedback: You’ll get feedback on the duration and quality of your sleep. Feedback on
duration is based on comparing your sleep time to your preferred sleep time.

36How did you sleep?: You can rate how well you’ve slept last night with a five-step scale:very poorly - poorly – okay - well - very well. By rating your sleep, you get a longer versionof textual feedback in the Flow app and web service. The feedback in the Flow app andweb service takes into account your own subjective rating of your sleep and modifies the
feedback based on it.

Sleep data in the Flow app and web service
Your sleep data is shown in the Flow app and web service after your M430 is synced. 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 your sleep in the Flow app and web service. You will receive feedback on how you slept based on your sleep
data, your preferred sleep time and your sleep rating.
In the Flow web service, you can view your sleep under the Sleep tab in your Diary. You can also include your sleep data
to Activity reports under the Progress tab.
By following your sleep patterns you can see if they’re affected by any changes in your daily life and find the right balance
between rest, daily activity and training.
Learn more about the Polar Sleep Plus in this in-depth guide.

CONTINUOUS HEART RATEThe Continuous Heart Rate feature measures your heart rate around the clock. It enables a more accurate measurementof daily calorie consumption and your overall activity because also physical activities with very little wrist movement, suchas cycling, can now be tracked.
Polar’s Continuous Heart Rate tracking starts every few minutes or based on your wrist movements.
The timed measurement checks your heart rate every few minutes and if your heart rate is elevated during the check, theContinuous Heart Rate feature starts to track your heart rate. Continuous Heart Rate tracking can also start based onyour wrist movements, for example, when you’re walking with a fast enough pace for at least one minute.
The continuous tracking of your heart rate stops automatically when your activity level drops low enough. When yourPolar device detects that you’ve been sitting for a long time, the Continuous Heart Rate tracking starts in order to find thelowest heart rate reading of your day.
You can turn the Continuous Heart Rate feature on and off on your M430 in Settings > General settings >Continuous HR tracking.
Under My day you’ll be able to follow what will be the highest and lowest heart rate readings of your day and you cancheck what your lowest heart rate reading was during the previous night. You can follow the readings in more detail andin longer periods in Polar Flow, either in web or in the mobile app.
Please note that keeping the Continuous Heart Rate feature on in your M430 will drain the battery quicker.
Learn more about the Continuous Heart Rate feature in this in-depth guide.

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, heart rate, heart rate variability at rest, gender, age,height, and body weight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
37

Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better youraerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For
example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular diseases and stroke. If you
want to improve your aerobic fitness it takes, on average, six weeks of regular training to see a noticeable change in your
OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the
improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include running, 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 baseline value, 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 environment ispeaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking toyou.

• 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.
• Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
BEFORE THE TEST
Before starting the test, make sure your physical settings including training background are accurate in 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.
You can also perform the Fitness test by measuring your heart rate with a compatible Polar heart rate sensor. When
you're wearing a Polar heart rate sensor that's paired with your M430, the M430 automatically uses the connected sensor tomeasure your heart rate during the test.
PERFORMING THE TEST
To 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 heart rate andLie down & relax is shown on the display. Stay relaxed and limit body movements and communication with otherpeople.

• 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 should check thatthe heart rate sensor on the back of the M430 is in constant touch with your skin. See Training with wrist based heart
rate for detailed instructions on wearing your M430 when measuring heart rate from your wrist.
TEST RESULTS
When the test is over, your M430 notifies you with a vibration and shows a description of your fitness test result andyour estimated VO2max.
Update to VO2max to physical settings? is shown.

38

• 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 fitness level classfrom the result.
Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test resultis shown.
For a visual analysis of your Fitness test results, go to the Flow web service and select the test from your Diary to view
details from it.
Your M430 syncs with the Flow app automatically after the test if your phone is within the Bluetooth range.
Fitness level classes
Men
Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

Women
Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

39

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adultsubjects 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.
VO 2MAXA clear link exists between maximal oxygen consumption (VO2max) of the body and cardiorespiratory fitness because
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 maximal exercise; it is related directly to the
maximal capacity of the heart to deliver blood to the muscles. VO2max can 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 performance capability 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 divided by the
person’s body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).

POLAR RUNNING PROGRAM
Polar Running program is a personalized program based on your fitness level, designed to make sure that you train rightand avoid overreaching. It’s intelligent, and adapts based on your development, and lets you know when it might be agood idea to cut back a little and when to step it up a notch. Each program is tailored for your event, taking your personal
attributes, training background and preparation time into account. The program is free, and available in the Polar Flow
web service at www.polar.com/flow.
Programs are available for 5k, 10k, half marathon and marathon events. Each program has three phases: Base building,
Build-up and Tapering. These phases are designed to gradually develop your performance, and make sure you’re readyon race day. Running training sessions are divided into five types: easy jog, medium run, long run, tempo run andinterval. All sessions include warm-up, work, and cool-down phases for optimal results. In addition, you can choose to dostrength, core, and mobility exercises to support your development. Each training week consists of two to five runningsessions, and the total running training session duration per week varies from one to seven hours depending on yourfitness level. The minimum duration for a program is 9 weeks, and the maximum is 20 months.
Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started with theRunning Program.
To see a video, click on one of the following links:
Get Started
How to use
CREATE A POLAR RUNNING PROGRAM
1.
2.
3.
4.
5.
6.
7.
8.

Log into the Flow web service at www.polar.com/flow.
Choose Programs from the Tab.
Choose your event, name it, set the event date, and when you wish to start the program.
Fill in the physical activity level questions.*
Choose if you want to include supporting exercises in the program.
Read and fill in the physical activity readiness questionnaire.
Review your program, and adjust any settings if necessary.
When you’re done, choose Start program.

*If four weeks of training history is available, these will be pre-filled.

40

START A RUNNING TARGET
Before starting a session, make sure you’ve synced your training session target to your device. The sessions are synced toyour device as training targets.
The training targets scheduled for the current day appear at the top of the list in pre-training mode:
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 yoursession.
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 – just choose a day from your Diary, and start the session scheduled for that day.
FOLLOW YOUR PROGRESS
Sync your training results from your device to the Flow web service via the USB cable or Flow app. Follow your progressfrom the Programs tab. You’ll see an overview of your current program, and how you’ve progressed.

RUNNING INDEX
Running Index offers an easy way to monitor running performance changes. A running index value is an estimate of
maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By recording yourRunning Index over time, you can monitor progress. Improvement means that running at a given pace requires less of aneffort, or that your pace is faster at a given level of exertion.
To receive the most accurate information on your performance, make sure you have set your HRmax value.
Running Index is calculated during every training session when heart rate is measured and the GPS function is on / Stride
Sensor is in use, and when the following requirements apply:• Sport profile used is a running type sport (Running, Road Running, Trail running etc.)• Speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum• If you use GPS for speed measurement, you must have GPS set to High Accuracy• If you use a stride sensor for speed measurement, the stride sensor must be calibrated. For calibration instructions,see this support document.
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.
Compare your result to the table below.
SHORT-TERM ANALYSIS
Men
Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 32

32-37

38-43

44-50

51-56

57-62

> 62

25-29

< 31

31-35

36-42

43-48

49-53

54-59

> 59

30-34

< 29

29-34

35-40

41-45

46-51

52-56

> 56

41

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

35-39

< 28

28-32

33-38

39-43

44-48

49-54

> 54

40-44

< 26

26-31

32-35

36-41

42-46

47-51

> 51

45-49

< 25

25-29

30-34

35-39

40-43

44-48

> 48

50-54

< 24

24-27

28-32

33-36

37-41

42-46

> 46

55-59

< 22

22-26

27-30

31-34

35-39

40-43

> 43

60-65

< 21

21-24

25-28

29-32

33-36

37-40

> 40

Age / Years

Very low

Low

Fair

Moderate

Good

Very good

Elite

20-24

< 27

27-31

32-36

37-41

42-46

47-51

> 51

25-29

< 26

26-30

31-35

36-40

41-44

45-49

> 49

30-34

< 25

25-29

30-33

34-37

38-42

43-46

> 46

35-39

< 24

24-27

28-31

32-35

36-40

41-44

> 44

40-44

< 22

22-25

26-29

30-33

34-37

38-41

> 41

45-49

< 21

21-23

24-27

28-31

32-35

36-38

> 38

50-54

< 19

19-22

23-25

26-29

30-32

33-36

> 36

55-59

< 18

18-20

21-23

24-27

28-30

31-33

> 33

60-65

< 16

16-18

19-21

22-24

25-27

28-30

> 30

Women

The classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adultsubjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males
and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.
There may be some daily variation in the Running Indexes. Many factors influence Running Index. The value you receive
on a given day is affected by changes in running circumstances, for example different surface, wind or temperature, in
addition to other factors.
LONG-TERM ANALYSISThe single Running Index values form a trend that predicts your success in running certain distances. You can find yourRunning Index report in the Polar Flow web service under the PROGRESS tab. The report shows you how your running
performance has improved over a longer time period. If you're using the Polar Running program to train for a running
event, you can follow your Running Index progress to see how your running is improving towards the goal.
The following chart estimates the duration that a runner can achieve in certain distances when performing maximally.
Use your long-term Running Index average in the interpretation of the chart. The prediction is best for those Running
Index values that have been received at speed and running circumstances similar to the target performance.
Running Index Cooper test (m) 5 km (h:mm:ss)

10 km (h:m-

21.098 km (h:m- 42.195 km (h:m-

m:ss)

m:ss)

m:ss)

36

1800

0:36:20

1:15:10

2:48:00

5:43:00

38

1900

0:34:20

1:10:50

2:38:00

5:24:00

42

Running Index Cooper test (m) 5 km (h:mm:ss)

10 km (h:m-

21.098 km (h:m- 42.195 km (h:m-

m:ss)

m:ss)

m:ss)

40

2000

0:32:20

1:07:00

2:29:30

5:06:00

42

2100

0:30:40

1:03:30

2:21:30

4:51:00

44

2200

0:29:10

1:00:20

2:14:30

4:37:00462300

0:27:50

0:57:30

2:08:00

4:24:00

48

2400

0:26:30

0:55:00

2:02:00

4:12:00

50

2500

0:25:20

0:52:40

1:57:00

4:02:00

52

2600

0:24:20

0:50:30

1:52:00

3:52:0054

2700

0:23:20

0:48:30

1:47:30

3:43:00562800

0:22:30

0:46:40

1:43:30

3:35:00

582900

0:21:40

0:45:00

1:39:30

3:27:0060

3000

0:20:50

0:43:20

1:36:00

3:20:00623100

0:20:10

0:41:50

1:32:30

3:13:0064

3200

0:19:30

0:40:30

1:29:30

3:07:00663300

0:18:50

0:39:10

1:26:30

3:01:00683350

0:18:20

0:38:00

1:24:00

2:55:00703450

0:17:50

0:36:50

1:21:30

2:50:00723550

0:17:10

0:35:50

1:19:00

2:45:0074

3650

0:16:40

0:34:50

1:17:00

2:40:00763750

0:16:20

0:33:50

1:14:30

2:36:00783850

0:15:50

0:33:00

1:12:30

2:32:00

SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned based on your individual data:llll

Body weight, height, age, gender
Individual maximum heart rate (HRmax)
The intensity of your training or activity
Individual maximal oxygen uptake (VO2max)

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 kilocaloriesof the session afterwards. You can also follow your total daily calories.

43

TRAINING BENEFIT
Training Benefit gives you textual feedback on the effect of each training session helping you to better understand theeffectiveness of your training. You can see the feedback in Flow app and Flow web service. To get the feedback,you need to have trained at least a total of 10 minutes in the heart rate zones.
Training Benefit feedback is based on heart rate zones. It reads into how much time you spend and how many calories
you burn in each zone.
The descriptions of different training benefit options are listed in the table below
Feedback
Maximum training+

Benefit
What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient. This session also increased your resistance tofatigue.

Maximum training

What a session! You improved your sprint speed and the nervous system of yourmuscles, which make you more efficient.

Maximum & Tempo train-

What a session! You improved your speed and efficiency. This session also significantlyingdeveloped your aerobic fitness and your ability to sustain high intensity effort for longer.

Tempo & Maximum train-

What a session! You significantly improved your aerobic fitness and your ability to sus-

ing

tain high intensity effort for longer. This session also developed your speed and efficiency.

Tempo training+

Great pace in a long session! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer. This session also increased your resistance tofatigue.

Tempo training

Great pace! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer.

Tempo & Steady state train- Good pace! You improved your ability to sustain high intensity effort for longer. This sesing

sion also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo train- Good pace! You improved your aerobic fitness and the endurance of your muscles. Thising

session also developed your ability to sustain high intensity effort for longer.

Steady state training +Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also increased your resistance to fatigue.

Steady state training

Excellent! You improved the endurance of your muscles and your aerobic fitness.

Steady state & Basic train-

Excellent! This long session improved the endurance of your muscles and your aerobic fit-ing, longness. 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. Thising

session also developed your basic endurance and your body's ability to burn fat during
exercise.

Basic & Steady state train-

Great! This long session improved your basic endurance and your body's ability to burning, longfat during exercise. It also developed the endurance of your muscles and your aerobic fitness.

Basic & Steady state train-

Great! You improved your basic endurance and your body's ability to burn fat during

44

Feedbacking

Benefitexercise. This session also developed the endurance of your muscles and your aerobic fitness.

Basic training, long

Great! This long, low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.

Basic training

Well done! This low intensity session improved your basic endurance and your body's
ability to burn fat during exercise.

Recovery training

Very nice session for your recovery. Light exercise like this allows your body to adapt toyour training.

TRAINING LOAD AND RECOVERY
Training load is textual feedback on the strenuousness of a single training session. The training load calculation is basedon the consumption of critical energy sources (carbohydrates and proteins) during exercise.
The Training Load feature makes the loads of different types of training sessions comparable with each other. For
example, you can compare the load of a long low intensity cycling session to that of a short high intensity runningsession. To enable a more accurate comparison between sessions, we have converted your training 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 Flow app. 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
Go to the Polar Flow web service to see a detailed training analysis including a more precise numeric load value for eachsession.
Your recovery status is based on your cumulative training load, daily activity and resting from the past 8 days. The
most recent training sessions and activity are weighted more than earlier ones, therefore they have the biggest effect on
your recovery status. Your activity outside training sessions is tracked with an internal 3D accelerometer that records
your wrist movements. It analyzes the frequency, intensity and irregularity of your movements together with yourphysical information, allowing you to see how active you are outside your training sessions. By combining your daily
activity with your training load you get a true picture of your required recovery status. Continuous monitoring of yourrecovery status will help you recognize personal limits, avoid over or under training, and adjust training intensity andduration according to your daily and weekly targets. You can check your recovery status in the Flow web service (Diary >Recovery status).
Read more info from the M430 support pages.

SPORT PROFILESSport 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, andthis way create a list of all your favorite sports.

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You can also define specific settings for each sport profile. For example, you can create tailored training views for each
sport you do and choose what data you want to see when you train: just your heart rate or just speed and distance—
whatever suits you and your training needs and requirements best.
You can have a maximum of 20 sport profiles on your M430 at a time. The number of sport profiles in Polar Flow mobile
app and Polar Flow web service is not limited.
For more information, see Sport Profiles in Flow.
Using the sport profiles makes it possible for you to keep up with what you've done and to see the progress you've madein different sports. See your training history and follow your progress in the Flow web service.
Please note that in a number of indoor sports, group sports and team sports profiles the HR visible toother devices setting is enabled by default. This means that compatible devices using Bluetooth Smartwireless technology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles haveBluetooth broadcasting enabled by default from the Polar Sport profiles list. You can enable or disable
Bluetooth broadcasting from sport profile settings.

HEART RATE ZONES
The range between 50% and 100% of your maximum heart rate is divided into five heart rate zones. By keeping yourheart rate within a certain heart rate zone you can easily control the intensity level of your workout. Each heart rate zone
carries its own main benefits, and understanding these benefits will help you achieve the effect you want from yourworkout.
Learn more about the Heart Rate Zones: What are Heart Rate Zones?.

SPEED ZONESWith the speed/pace zones you can easily monitor speed or pace during your session, and adjust your speed/pace toachieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, andhelp you mix up your training with different training intensities for optimal effects.

SPEED ZONES SETTINGS
The speed zone settings can be adjusted in the Flow web service. They can be turned on or off in the sport profiles they
are available in. There are five different zones, and zone limits can be manually adjusted or you can use the default ones.
They are sport specific, allowing you to adjust the zones to best suit each sport. The zones are available in running sports(including team sports that involve running), cycling sports as well as rowing and canoeing.
Default
If you choose Default, you cannot change the limits. The default zones are an example of speed/pace zones for a personwith a relatively high fitness level.
Free
If you choose Free, all limits can be changed. For example, if you have tested your actual thresholds, such as anaerobic
and aerobic thresholds, or upper and lower lactate thresholds, you can train with zones based on your individual
threshold speed or pace. We recommend that you set your anaerobic threshold speed and pace as the minimum forzone 5. If you also use aerobic threshold, set that as the minimum of zone 3.

TRAINING TARGET WITH SPEED ZONES
You 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.

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DURING TRAINING
During your training you can view which zone you are currently training in and the time spent in each zone.

AFTER TRAINING
In the training summary on 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. Your cadence
is measured with a built-in accelerometer from your wrist movements. Please note that when using a stride sensor
cadence will always be measured with it.
Cadence from the wrist is available in the following running type sports: Walking, Running, Jogging, Road running, Trailrunning, Treadmill running, Track and field running and Ultra running
To see your cadence during a training session, add cadence to the training view of the sport profile you use whenrunning. This can be done in Sport Profiles in the Polar Flow mobile app or in the Flow web service.
Read more about monitoring running cadence and how to utilize running cadence in your training.

SPEED AND DISTANCE FROM THE WRISTYour M430 measures speed and distance from your wrist movements with a built-in accelerometer. This feature comesin handy when running indoors or in places with limited GPS signals. For maximum accuracy make sure you’ve set yourhandedness and height correctly. Speed and distance from the wrist works best when running at a pace that is naturaland feels comfortable for you.
Wear your M430 snugly on your wrist to avoid any shaking. To get consistent readings it should always be worn on thesame position on your wrist. Avoid wearing any other devices like watches, activity trackers or phone armbands on thesame arm. In addition, do not hold anything in the same hand like a map or a phone.
Speed and distance from the wrist is available in the following running type sports: Walking, Running, Jogging, Road
running, Trail running, Treadmill running, Track and field running and Ultra running. To see speed and distance during a
training session, add speed and distance to the training view of the sport profile you use when running. This can be donein Sport Profiles in the Polar Flow mobile app or in the Flow web service.

SMART NOTIFICATIONSThe Smart Notifications feature allows you to get notifications from your phone to your Polar device. Your Polar device
notifies you if you get an incoming call or receive a message (for example an SMS or a WhatsApp message). It also notifies
you about the calendar events you have on your phone's calendar. To use the Smart Notifications feature, you need tohave the Polar Flow mobile app for iOS or Android, and your Polar device needs to be paired with the app.
For detailed instructions on using Smart notifications, see the support document Smart Notifications (Android) or Smart
Notifications (iOS).

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POLAR FLOWPOLAR FLOW APP
In the Polar Flow mobile app, you can see an instant visual interpretation of your training and activity data. You can alsoplan your training in the app.

TRAINING DATAWith the Polar Flow app, you can easily access the information of your past and planned training sessions and create new
training targets. You can choose to create a quick target or a phased target.
Get a quick overview of your training, and analyze every detail of your performance right away. See weekly summaries ofyour training in the training diary. You can also share the highlights of you training with your friends with the Image
sharing function.

ACTIVITY DATA
See details of your 24/7 activity. Find out how much you're missing from your daily activity goal and how to reach it. See
steps, covered distance based on steps and burned calories.

SLEEP DATA
Follow your sleeping patterns to see if they’re affected by any changes in your daily life and find the right balance
between rest, daily activity and training. With the Polar Flow app, you can view the timing, amount, and quality of yoursleep.
You can set your preferred sleep time to define how long you aim to sleep every night. You can also rate your sleep. You'll
receive feedback on how you slept based on your sleep data, your preferred sleep time and your sleep rating.

SPORT PROFILES
You can add, edit, remove and reorganize sport profiles easily in the Flow app. You can have up to 20 sport profiles activein Flow app and in your watch.
For more information, see Sport profiles in Polar Flow.

IMAGE SHARINGWith Flow app's image sharing function you can share images with your training data on them to most common social
media channels, like Facebook and Instagram. You can either share an existing photo or take a new one and customize itwith your training data. If you had GPS recording on during your training session, you can also share a snapshot of yourtraining route.
To see a video, click on the following link:
Polar Flow app | Sharing training results with a photo

START USING THE FLOW APP
You can set up your watch using a mobile device and the Flow app.
To start using the Flow app, download it from the App Store or Google Play onto your mobile device. For support andmore information about using the 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 watch. See Pairing for moredetails.

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Your watch syncs your training data to the Flow app automatically after your session. If your phone has an internet
connection, your activity and training data are also synced automatically to the Flow web service. Using the Flow app is
the easiest way to sync your training data from your watch with the web service. For information on syncing, see Syncing.

For more information and instructions on Flow app features, visit Polar Flow app product support page.

POLAR FLOW WEB SERVICE
In the Polar Flow web service, you can plan and analyze your training in detail and learn more about your performance.
Set up and customize your watch to perfectly fit your training needs by adding sport profiles and editing their settings.
You can also share the highlights of you training with your friends in the Flow community, 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 your activity, andhelps you understand how your daily habits and choices affect your well-being.
You can set up your watch with your computer at flow.polar.com/start. There you are guided to download and install the
FlowSync software for syncing data between your watch and the web service, and to create a user account for the webservice. If you did the setup using a mobile device and the Flow app, you can log into the Flow web service with thecredentials you created in the setup.

DIARY
In Diary you can see your daily activity, sleep, planned training sessions (training targets), as well as review past training
results.

REPORTSIn Reports you can follow your development.
Training reports are a handy way to follow your progress in training over longer periods. In week, month and year reports
you can choose the sport for the report. In custom period, you can choose both the period and the sport. Choose thetime period and sport for report from the drop-down lists, and press the wheel icon to choose what data you want toview in the report graph.
With the help of the activity reports, you can follow the long-term trend of your daily activity. You can choose to view
either daily, weekly or monthly reports. In the activity report you can also see your best days regarding daily activity,
steps, calories and sleep from your chosen time period.

PROGRAMS
The Polar Running Program is tailored for your goal, based on Polar heart rate zones, taking your personal attributes andtraining background into account. The program is intelligent, it adapts along the way based on your development. The
Polar Running Programs are available for 5k, 10k, half marathon and marathon events, and consist of two to five running
exercises per week depending on the program. It’s super simple!
For support and more information about using the Flow web service, go to, support.polar.com/en/support/flow.

FAVORITESIn Favorites, you can store and manage your favorite training targets in the Flow web service and the Flow mobile app.
You can use your favorites as scheduled targets on your watch. For more information, see Plan your training in the Flow
web service.
You can see the maximum number of your watch. 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 watch when syncing. You can

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change the order of your favorites by dragging and dropping them. Choose the favorite you want to move and drag it
into the place you want to put it in the list.
ADD A TRAINING TARGET TO FAVORITES:
1. Create a training target.
2. Click the favorites iconon the lower right corner of the page.
3. The target is added to your favorites.
or
1. Open an existing target you've created from your Diary.
2. Click the favorites iconon the lower right corner of the page.
3. The target is added to your favorites.
EDIT A FAVORITE
1. Click the favorites iconon the upper right corner next to your name. All your favorite training targets areshown.
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 of the 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 FAVORITE
1. Click the favorites iconon the upper right corner next to your name. All your favorite training targets areshown.
2. Click the delete icon in upper right corner of the training target to remove it from the favorites list.

PLANNING YOUR TRAINING
You can plan your training and create personal training targets for yourself in the Polar Flow web service or in the Polar
Flow app.

CREATE A TRAINING PLAN WITH THE SEASON PLANNER
The Season Planner in the Flow web service is a great tool for creating a tailored annual training plan. No matter what
your training goal is, Polar Flow helps you create a comprehensive plan to reach it. You can find the Season Planner toolfrom the Programs tab in the Polar Flow web service.

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Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of yourtraining from full season plans to individual workouts.

CREATE A TRAINING TARGET IN THE POLAR FLOW WEB SERVICE
Note that the training targets need to be synced to your watch with FlowSync or via Flow app before you can use them.
Your watch will guide you towards completing your target during training.
To 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, choose Sport, enter Target name (maximum 45 digits), Date and Start time andany Notes (optional) you want to add.
Then choose the type of your training target from the following:

Duration target
1. Choose Duration.
2. Enter the duration.

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3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Distance target

1. Choose Distance.
2. Enter the distance.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Calories target

1. Choose Calorie.
2. Enter the amount of calories.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.

Race Pace target

1. Choose Race Pace.
2. Fill in two of the following values: Duration, Distance or Race Pace. You get the third one
automatically.
3. Click Add to favorites
to add the target to your list of favorites, if you want.
4. Click Add to Diary to add the target to your Diary.
Please note that Race Pace can only be synced with Grit X, V800, Vantage M, Vantage M2, Vantage V and Vantage
V2 (not with A300, A360, A370, Ignite, M200, M400, M430, M460, M600).

Phased target
1. Choose Phased.
2. Add phases to your target. Click Duration to add a phase based on duration or click Distance to add aphase based on distance. Choose Name and Duration/Distance for each phase.
3. Tick the box Start next phase automatically for automatic change of phases. If left unchecked, youwill have to change phases manually.
4. Choose the intensity of the phase based on heart rate, speed or power.

Power-based phased training targets are currently supported only by Vantage V2.

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5. If you wish to repeat a phase, choose + Repeat phases and drag phases you want to repeat to the
Repeat section.

6. Click Add to favorites
to add the target to your list of favorites.
7. Click Add to Diary to add the target to your Diary.
CREATE A TARGET BASED ON A FAVORITE TRAINING TARGET
If you have created a target and added it to your favorites, you can use it as a template for similar targets. This makes
training target creation easier. You don’t need to create, for example, a complicated phased training target every timefrom the scratch.
To use an existing Favorite as a template for a training target, follow these steps:
1. Hover your mouse over a date on the Diary.
2. Click +Add > Favorite target and then choose a target from the Favorites list.

3. The Favorite is added to your diary as a scheduled target for the day. The default scheduled time for the training
target is at 18.00/6pm.
4. Click the target in your Diary and modify it to your liking. Editing the target in this view won't change the original
Favorite target.
5. Click Save to update the changes.

You can edit your favorite training targets and create new ones also via Favorites page. Clickto access the Favorites page.

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in top menu

SYNC THE TARGETS TO YOUR WATCH
Remember to sync the training targets to your watch from the Flow web service via FlowSync or Flow App.
If you don't sync them, they are only visible in your Flow web service Diary or Favorites list.
For information on starting a training target session, see Start a training session.

CREATE A TRAINING TARGET IN THE POLAR FLOW APP
To create a training target in the Polar Flow app:
1. Go to Training, and clickon top of the page.
2. Then choose the type of your training target from the following:

Favorite target
1. Choose Favorite target.
2. Choose one the existing favorite training targets or Add new favorite target.
3. Tap on
next to the existing target to add it to your Diary.
4. The training target you chose is added to your training calendar for today. Open the training target fromthe diary to edit the time for the training target.
5. If you choose Add new you can create a new favorite Quick target, Phased target, Strava Live
Segment or Komoot route.

Komoot route is available only in Grit X and Vantage V2. Strava Live Segment is available in Grit X,
M460, V650, V800, Vantage V and Vantage V2.

Quick target
1.
2.
3.
4.

Choose Quick target.
Choose if the quick target is based on distance, duration or calories.
Add sport.
Give a name to the target.

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5. Set the target distance, duration or amount of calories.
6. Tap Done to add the target to your Training diary

Phased target
1.
2.
3.
4.

Choose Phased target.
Add sport.
Give a name to the target.
Set the Time and Date for the target.

5. Tap theicon next to phase to edit phase settings.
6. Tap Create target to add the target to your Training diary.

Sync your watch with Flow app to move the training targets to your watch.

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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. 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.
You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to move anddrag it into the place you want to put it in the list.
To see a video, click on one of the following links:
Polar Flow app | Sport profile editing
Polar Flow web service | Sport Profiles

ADD A SPORT PROFILE
In the Polar Flow mobile app:
1. Go to Sport profiles.
2. Tap the plus sign in the upper right corner.
3. Choose a sport from the list. Tap Done on Android app. The sport is added to your sport profiles list.

In the Polar Flow web service:
1.
2.
3.
4.

Click your name/profile photo in the upper right corner.
Choose Sport Profiles.
Click Add sport profile, and choose the sport from the list.
The sport is added to your sport list.

You can’t create new sports yourself. The sports list is controlled by Polar, because each sport has certain default
settings and values, which affect, for example, the calorie calculation and the training load and recovery feature.

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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.

In the Flow web service:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport Profiles.
3. Click Edit under the sport you want to edit.
In each sport profile, you can edit the following information:
Basics• Automatic lap (Can be set to duration or distance-based or turned off)Heart Rate

• Heart rate view (Beats per minute or % of maximum)• 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.)• Zonelock• Heart rate zone settings (With the heart rate zones you can easily select and monitor training intensities. If you
choose Default, you cannot change heart rate limits. If you choose Free, all limits can be changed. Default heart ratezone limits are calculated from your maximum heart rate.)
Speed/Pace settings• Speed/Pace view (Choose speed km/h / mph or pace min/km / min/mi)• Zonelock available (Choose zone lock for speed/pace zone On or Off)57

• Speed/pace zone settings (With the speed/pace zones you can easily select and monitor your speed or pace,depending on your selection. Default zones are an example of speed/pace zones for a person with a relatively highfitness level. If you choose Default, you can't change the limits. If you choose Free, all limits can be changed.)Training views
Choose what information you see on your training views during your sessions. You can have a total of eight different
training views for each sport profile. Each training view can have a maximum of four different data fields.
Click the pencil icon on an existing view to edit it, or click Add new view.
Gestures and feedback• Automatic pause: To use Automatic pause during training, you need to have GPS set to High Accuracy or a Polar
stride sensor in use. Your sessions pause automatically when you stop, and continue automatically when you start.

• Vibration feedback (You can choose to have vibration on or off)
GPS and altitude• Choose the GPS recording rate.
When you're done with the sport profile settings, click Save. Remember to sync the settings to your M430.
Please note that in a number of indoor sports, group sports and team sports profiles the HR visible toother devices setting is enabled by default. This means that compatible devices using Bluetooth Smartwireless technology, e.g. gym equipment, can detect your heart rate. You can check which sport profiles haveBluetooth broadcasting enabled by default from the Polar Sport profiles list. You can enable or disable
Bluetooth broadcasting from sport profile settings.

SYNCINGYou can transfer data from your M430 to the Polar Flow app wirelessly via Bluetooth connection. Or, you can sync yourM430 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. If you've set up your M430, you havecreated a Polar account. If you set up your M430 using a computer, you have the FlowSync software on your computer.
Remember to sync and keep your data up-to-date between your M430, the web service and the mobile app wherever
you are.

SYNC WITH FLOW MOBILE APP
Before syncing make sure:• You have a Polar account and Flow app.
• Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.
• You have paired your 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.

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Your M430 syncs with the Flow app automatically after you finish a training session if your phone is within the Bluetoothrange. When your M430 syncs with the Flow app, your activity and training data are also synced automatically via aninternet connection to the Flow web service.
For support and more information about using the Polar Flow app, go to support.polar.com/en/support/Flow_app.

SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC
To sync data with the Flow web service you need the FlowSync software. Go to flow.polar.com/start, and download andinstall 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 the Polar
Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start
FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X). Every time a firmware update isavailable, 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 the synchronize
button on FlowSync to transfer to the settings to your M430.
For support and more information about using the Flow web service, go to support.polar.com/en/support/flow.
For support and more information about using FlowSync software, go to support.polar.com/en/support/FlowSync.

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IMPORTANT INFORMATION
Battery
Charging M430 battery
Battery operating time
Low battery notifications
Caring for your M430
Keep your M430 clean
StoringService
Precautions
Interference During Training
Health and training
Warning - Keep batteries out of reach of children
Technical specification
M430
Polar FlowSync Software
Polar Flow mobile application compatibility
Water resistance of Polar products
Limited International Polar Guarantee
Regulatory information
Disclaimer

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BATTERY
At the end of the working life of the product Polar encourages you to minimize possible effects of waste on theenvironment and human health by following local waste disposal regulations and, where possible, utilizing separate
collection of electronic devices. Do not dispose of this product as unsorted municipal waste.

CHARGING M430 BATTERY
The M430 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You cancharge 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 USB port is wet.
Use the USB cable included in the product set to charge it via the USB port on your computer.
You can charge the battery via a wall outlet. When charging via a wall outlet, use a USB power adapter (not included in the
product set). If you use a USB power adapter, make sure that the adapter is marked with "output 5Vdc" and that itprovides a minimum of 500mA. Only use an adequately safety approved USB power adapter (marked with "LPS","Limited Power Supply", "UL listed" or “CE”).

Do not charge Polar products with a 9 volt charger. Using a 9 volt charger can damage your Polar product.
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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 out the dust. You can use a toothpick if needed. Do not use any sharp tools 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 it synced itwith FlowSync.
1. Plug the USB connector into the USB port in the M430, and plug the other end of the cable into your PC.
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 TIME
The battery operating time is:• up to 8 hours of continuous training with GPS and optical heart rate, or• up to 30 hours of continuous training with GPS power save mode and optical heart rate, or• up to 50 hours of continuous 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 use your M430,
the features and sensors you use, and battery aging. Smart notifications and frequent syncing with Flow app will also
decrease the battery life. The operating time is significantly reduced in temperatures well below freezing. Wearing theM430 under your overcoat helps to keep it warmer and to increase the operating time.

LOW BATTERY NOTIFICATIONS
Battery 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 cannot be 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.
• When the battery is critically low, Recording ended is shown. M430 stops the training recording and saves thetraining data.
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.

CARING FOR YOUR M430
Like any electronic device, the Polar M430 should be kept clean and treated with care. The instructions below will help
you fulfill the guarantee obligations, keep the device in peak condition and avoid any issues in charging or syncing.

KEEP YOUR M430 CLEAN
Wash the M430 under running water with a mild soap and water solution after each training session. Wipe it dry with asoft towel.

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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 tools for cleaning to avoid
scratching.
Keep the USB port clean to effectively protect your M430 from oxidation and other possible damage caused by dirt andsalt water (e.g. sweat or sea water). The best way to keep the USB port clean is to rinse it after each training session withlukewarm tap water. The USB port is water resistant and you can rinse it under running water without damaging theelectronic components. Do not charge the M430 when the USB port is wet or sweaty.
TAKE GOOD CARE OF THE OPTICAL HEART RATE SENSOR
Keep the optical sensor area on the back cover scratch-free. Scratches and dirt will reduce the performance of the wristbased heart rate measurement.

STORING
Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breathable material (aplastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training device to direct
sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount. It is recommended to store
the training device partially or fully charged. The battery slowly loses its charge when it is stored. If you are going to store
the training device for several months, it is recommended to recharge it after a few months. This will prolong the battery
lifetime.
Do not leave the device in extreme cold (below –10 °C/14 °F) and heat (above 50 °C/120 °F) or under direct
sunlight.

SERVICE
During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar
Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by
Polar Electro. For further information, see Limited International Polar Guarantee.
For contact information and all Polar Service Center addresses, visit www.polar.com/support and country-specificwebsites.

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

INTERFERENCE DURING TRAINING
Electromagnetic Interference and Training Equipment
Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with thetraining device. To avoid erratic reading or misbehavior, move away from possible sources of disturbance.
Training equipment with electronic or electrical components such as LED displays, motors and electrical brakes may causeinterfering 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 normally.

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2. Move the training device around until you find an area in which it displays no stray reading or does not flash theheart symbol. Interference is often worst directly in front of the display panel of the equipment, while the left or
right side of the display is relatively free of disturbance.
3. Put the heart rate sensor strap back on your chest and keep the training device in this interference-free area asmuch as possible.
If the training device still does not work with the training equipment, it may be electrically too noisy for wireless heart ratemeasurement.

HEALTH AND TRAINING
Training may include some risk. Before beginning a regular training program, it is recommended that you answer thefollowing 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.
l
l
l
l
l
l
l
l
l

Have you been physically inactive for the past 5 years?
Do you have high blood pressure or high blood cholesterol?
Are you taking any blood pressure or heart medication?
Do you have a history of breathing problems?
Do you have symptoms of any disease?
Are you recovering from a serious illness or medical treatment?
Do you use a pacemaker or other implanted electronic device?
Do you smoke?
Are you pregnant?

Note that in addition to training intensity, medications for heart conditions, blood pressure, psychological conditions,asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate.
It is important to be sensitive to your body’s responses during training. If you feel unexpected pain or excessive
fatigue when training, it is recommended that you stop the training or continue at a lighter intensity.
Note! If you are using a pacemaker or other implanted electronic device, you can use Polar products. In theory
interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest
anyone ever having experienced interference. We cannot however issue an official guarantee on our products’ suitability
with all pacemakers or other implanted devices due to the variety of devices available. If you have any doubts, or if you
experience any unusual sensations while using Polar products, please consult your physician or contact the implanted
electronic device manufacturer to determine safety in your case.
If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due tousing the product, check the listed materials in Technical Specifications. If you experience any skin reaction, stop using
the product and consult your physician. Also inform Polar Customer Care about your skin reaction. To avoid any skinreaction to the heart rate sensor, wear it over a shirt, but moisten the shirt well under the electrodes to ensure flawless
operation.
The combined impact of moisture and intense abrasion may cause color to come off the heart rate sensor's
or wristband's surface, possibly staining light-colored clothes. It may also cause a darker color to come off
clothing, possibly staining lighter-colored training devices. To keep a light-colored training device glowing foryears to come, please make sure the clothing you wear while training does not bleed color. If you use
perfume, lotion, suntan/sunscreen or insect repellent on your skin, you must ensure that it does not comeinto contact with the training device or the heart rate sensor. If you train in cold conditions (-20 °C to -10 °C /-4 °F to 14 °F) we recommend that you wear the training device under the sleeve of your jacket, directly on
your skin.

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WARNING - KEEP BATTERIES OUT OF REACH OF CHILDREN
Polar heart rate sensors (for example H10 and H9) contain a button cell battery. If the button cell battery is swallowed, it
can cause severe internal burns in as little as 2 hours and can lead to death. Keep new and used batteries away fromchildren. If the battery compartment does not close securely, stop using the product and keep it away from children. If
you think batteries might have been swallowed or placed inside any part of the body, seek immediate
medical attention.
Your safety is important to us. The shape of the Polar stride sensor Bluetooth® Smart is designed to minimize thepossibility of if getting caught in something. In any case, be careful when running with the stride sensor in brushwood,for example.

TECHNICAL SPECIFICATION
M430
Battery type:240 mAh Li-pol rechargeable battery

Operating time:

In continuous use:
Up to 8 hours continuous training
with GPS and optical heart rate
Up to 30 hours continuous training
with GPS power save mode andoptical heart rate

Operating temperature:-10 °C to +50 °C / 14 °F to 122 °F

Training device materials:

Silicon, Thermoplastic polyurethane,
Stainless steel, Acrylonitrile butadienestyrene, Glass fiber, Polycarbonate,
Polymethyl methacrylate, Liquid crystal polymer

Watch accuracy:

Better than ± 0.5 seconds / day at 25°C / 77 °F temperature

GPS accuracy:

Distance ±2%
These are values that are achieved inopen area satellite conditions when
there are no apartment buildings ortrees blocking the satellite view. In
urban or forest areas these values
are achievable but may sometimes
vary.

Altitude resolution:

1m

Ascent/Descent resolution:

5m

Maximum altitude:

9000 m / 29525 ft

64Sample rate:

1 s in high accuracy GPS recording, 30
s in medium accuracy GPS recording,
60 s in GPS power save mode

Heart rate measuring range:

15-240 bpm

Current speed display range:

0-399 km/h 247.9 mph(0-36 km/h or 0-22.5 mph (whenmeasuring speed with Polar stride
sensor)

Water resistance:

30 m (suitable for bathing and swimming)

Memory capacity:

60 h training with GPS and heart ratedepending 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 operating system with an internet
connection and a free USB port.
Check the latest compatibility information from support.polar.com.

POLAR FLOW MOBILE APPLICATION COMPATIBILITY
Check the latest compatibility information from support.polar.com.

WATER RESISTANCE OF POLAR PRODUCTS
Most Polar products can be worn when swimming. They are not, however, diving instruments. To maintain water
resistance, do not press the buttons of the device under water.
Polar devices with wrist-based heart rate measurement are suitable for swimming and bathing. They will collect
your activity data from your wrist movements also when swimming. In our tests, however, we found that the wrist-basedheart rate measurement doesn’t work optimally in water, so we cannot recommend wrist-based heart rate measurement
for swimming.
In the watch industry, water resistance is generally indicated as meters, which means the static water pressure of that
depth. Polar uses this same indication system. Water resistance of Polar products is tested according to International
Standard ISO 22810 or IEC60529. Every Polar device that has water resistance indication is tested before the delivery to
stand water pressure.
Polar products are divided into four different categories according to their water resistance. Check the back of your Polar
product for the water resistance category, and compare it to the chart below. Please note that these definitions do notnecessarily apply to products of other manufacturers.
When performing any underwater activity, the dynamic pressure generated by moving in water is greater than the staticpressure. This means that moving the product under water subjects it to a greater pressure than if the product were
stationary.
Marking on the backWash

Bathing andSkin diving

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SCUBA

Water resistant char-of the productsplashes,

swimming

sweat, rain-with snorkel

diving(no air tanks)(with airdrops etc.
Water resistant IPX7

OK

acteristics

tanks)---Do not wash with a pressure
washer.
Protected against splashes,raindrops etc.
Reference standard:
IEC60529.

Water resistant IPX8

OK

OK

-

-

Minimum for bathing andswimming.
Reference standard:
IEC60529.

Water resistant

OK

OK

-

-

Minimum for bathing andWater resistantswimming.

20/30/50 meters

Reference standard:

Suitable for swimming

ISO22810.

Water resistant 100

OK

OK

OK

meters-For frequent use in water
but not SCUBA diving.
Reference standard:
ISO22810.

LIMITED INTERNATIONAL POLAR GUARANTEElPolar Electro Oy issues a limited international guarantee for Polar products. For products which have been sold inlthe USA or Canada, guarantee is issued by Polar Electro, Inc.
Polar Electro Oy/Polar Electro Inc. guarantees the original consumer/purchaser of the Polar product that the
product will be free from defects in material or workmanship for two (2) years from the date of purchase, with the
exception of wristbands made of silicone or plastic, which are subject to a guarantee period of one (1) year fromlthe date of purchase.
The guarantee does not cover normal wear and tear of the battery, or other normal wear and tear, damage due tomisuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use,
cracked, broken or scratched cases/displays, textile armband or textile or leather wristband, elastic strap (e.g. heartlrate sensor chest strap) and Polar apparel.
The guarantee does also not cover any damage/s, losses, costs or expenses, direct, indirect or incidental,lconsequential or special, arising out of, or related to the product.
Guarantee does not cover products which have been purchased second hand.
During the guarantee period, the product will be either repaired or replaced at any authorized Polar Central Servicelregardless of the country of purchase.
Guarantee issued by Polar Electro Oy/Inc. does not affect the consumer’s statutory rights under applicablelnational or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchasellcontract.
You should keep the receipt as a proof of purchase!
Guarantee with respect to any product will be limited to countries where the product has been initially marketedby Polar Electro Oy/Inc.

Manufactured by Polar Electro Oy, Professorintie 5, 90440 KEMPELE, Finland www.polar.com.
Polar Electro Oy is a ISO 9001:2015 certified company.

66© 2021 Polar Electro Oy, 90440 KEMPELE, Finland. All rights reserved. No part of this manual may be used or reproduced
in any form or by any means without prior written permission of Polar Electro Oy.
The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names
and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of
Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark ofApple Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use ofsuch marks by Polar Electro Oy is under license.

REGULATORY INFORMATIONThis product is compliant with Directives 2014/53/EU, 2011/65/EU and 2015/863/EU. The relevant
Declaration of Conformity and other regulatory information for each product are available atwww.polar.com/en/regulatory_information.
This crossed out wheeled bin marking shows that Polar products are electronic devices and are in thescope of Directive 2012/19/EU of the European Parliament and of the Council on waste electrical andelectronic equipment (WEEE) and batteries and accumulators used in products are in the scope of
Directive 2006/66/EC of the European Parliament and of the Council of 6 September 2006 on batteries
and accumulators and waste batteries and accumulators. These products and batteries/accumulators
inside Polar products should thus be disposed of separately in EU countries. Polar encourages you tominimize possible effects of waste on the environment and human health also outside the European
Union by following local waste disposal regulations and, where possible, utilize separate collection ofelectronic devices for products, and battery and accumulator collection for batteries and accumulators.

DISCLAIMER• The material in this manual is for informational purposes only. The products it describes are subject to change
without prior notice, due to the manufacturer’s continuous development program.

• Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or withrespect to the products described herein.

• Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect orincidental, consequential or special, arising out of, or related to the use of this material or the products describedherein.
2.2 EN 06/2021

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