USER MANUALCONTENTS
Contents

2

Get Started

10

Polar M460 User Manual

10

Introduction

10

Take full advantage of your M460

10

Set up your M460

10

Set Up in the Polar Flow Web Service

11

Charge the Battery

11

Battery Operating Time

12

Low Battery Notifications

12

Button functions and menu structure

13

Button Functions

13

Light

13

Back

13

Start

14

Up / Down

14

Menu Structure

14

Diary

15

Settings

15

Tests

15

Interval Timer

15

Favorites

15

2Pairing sensors with M460

15

Pairing Compatible Bluetooth Smart ® Sensors with M460

16

Polar Cadence Sensor Bluetooth® Smart

16

Pair Cadence Sensor with M460

16

Polar Speed Sensor Bluetooth® Smart

16

Pair a Speed Sensor with M460

17

Measuring Wheel Size

17

Polar H10 Heart Rate Sensor

18

Pair Heart Rate Sensor with M460

18

Polar LOOK Kéo Power Sensor Bluetooth® Smart

19

Pair a Mobile Device with M460

19

Delete a Pairing

19

Polar Adjustable Bike Mount

20

Settings

21

Sport Profile Settings

21

Settings

21

Physical Settings

22

Weight22

Height22

Date of Birth

23

Sex

23

Training Background23

Maximum Heart Rate

23

General Settings

23

3

Pair and Sync

24

Front Light Settings

24

Flight Mode

24

Time

24

Date

25

Week's Starting Day

25

Button Sounds

25

Button Lock

25

Units

25

Language25

About Your Product25

Quick Menu

25

Firmware Update

27

How to Update Firmware

27

Training

29

Wear Heart Rate Sensor

29

Start a Training Session

29

Start a Session with Training Target

31

Start a Session with Interval Timer

31

Functions During Training

31

Take a Lap

31

Lock a Heart Rate, Speed or Power Zone

32

Change Phase During a Phased Session

32

Change Settings in Quick Menu

32

4

Pause/Stop a Training Session

33

After Training

33

Training Summary on Your M460

33

Polar Flow App

36

Polar Flow Web Service

36

Features

37

Assisted GPS (A-GPS)

37

A-GPS Expiry Date

37

GPS Features

37

Back to Start

37

Barometer

38

Smart Coaching

38

Training Benefit

39

Training Load and Recovery

40

Fitness Test

40

Before the Test

41

Performing the Test

41

Test Results

41

Fitness Level Classes

42

Men

42

Women

42

Vo2max42

Orthostatic Test

43

Before the Test

43

5

Performing the test

44

Test Results

44

Heart Rate Zones

44

Smart Calories

46

Smart Notifications (iOS)46

Settings

47

M460

47

Phone

47

Use

47

Dismiss Notifications

47

Smart Notifications (Android)

48

Settings

48

M460

48

Flow App

48

Phone

49

Use

49

Dismiss Notifications

49

Block apps

49

Speed and Power Zones

50

Settings

50

During Training

50

After Training

50

Sport Profiles

50

How can I activate Strava Live Segments® on my M460?

51

6

M460 compatibility with TrainingPeaks

52

Polar Flow

54

Polar Flow web service

54

Feed

54

Explore

54

Diary

54

Progress

54

Training Targets

55

Create a Training Target

55

Quick Target

55

Phased Target

55

Favorites

55

Favorites56

Add a Training Target to Favorites:

56

Edit a Favorite

56

Remove a favorite

56

Planning your training

57

Create a training plan with the Season Planner

57

Create a training target in the Polar Flow web service

57

Create a target based on a favorite training target

59

Sync the targets to your watch

60

Create a training target in the Polar Flow app

60

Polar Flow App

63

Sport Profiles in Polar Flow63

7

Add a Sport Profile64

In the Polar Flow web service:64

In the Polar Flow mobile app:

64

Edit a Sport Profile64

In the Polar Flow web service

64

In the Polar Flow mobile app:64

Basics64

Heart Rate

64

Training Views

65

Syncing

67

Sync with Flow Web Service via FlowSync

67

Sync with Flow App

67

Important Information

69

Caring for Your M460

69

M460

69

Heart Rate Sensor

69

Storing69

Service70

Batteries

70

Changing Heart Rate Sensor Battery

70

Precautions

71

Interference During Training

71

Health and training

72

Warning - Keep batteries out of reach of children

73

8Technical Specification

73

M460

73

H10 Heart Rate Sensor

74

Polar FlowSync Software

74

Polar Flow mobile application compatibility

74

Water resistance of Polar products

74

Limited International Polar Guarantee

75

Regulatory information76

CE marking in Polar M460

77

To open the cover77

RF Exposure Information

78

Disclaimer

78

9

GET STARTEDPOLAR M460 USER MANUALINTRODUCTION
Congratulations on your new M460! The Polar M460 all-round GPS bike computer is fully compatible with several
Bluetooth power meters and makes cycling even more exciting with Strav a Liv e Segments®. Your M460 is compatible with TrainingPeaks® coaching and analyzing platform and the following advanced TrainingPeaks power metrics for cycling are available on your M460: NORMALIZED POWER® (NP®), INTENSITY FACTOR® (IF®) and
TRAINING STRESS SCORE® (TSS®).
When combined with a heart rate sensor, Polar M460 offers access to unique heart rate based features, such as Fitness Test, Orthostatic Test, Training Load and Recovery Status. It is splash-proof (IPX7) and has a battery life for up to
16 hours of training. GPS and barometer enable you to track your speed, distance, altitude and gradient. Polar M460
keeps you connected wherever, whenever with smart notifications from your phone. It even looks after your safetywith a front LED light. Get an instant overview of your training right after a session with the Flow app. Plan and analyze your training in detail with the Flow web service.
This user manual helps you get started with your new training companion. Further support is available at support.polar.com/en/M460.

TAKE FULL ADVANTAGE OF YOUR M460
See live, accurate heart rate on your M460 during training with Polar H10 heart rate sensor. Your heart rate is information used to analyze how your session went. If you bought a set that does not include a heart rate sensor, not toworry, you can always buy one later.
View your training data at a glance after every session with Polar Flow mobile app. Flow app syncs your training data
wirelessly to the Polar Flow web service. Download it from the App Store or Google Play.
Polar Flowsync software allows you to sync data between your M460 and the Flow web service on your computer via
the USB cable. Go to flow.polar.com/start to download and install Polar FlowSync software. Plan and analyze every
detail of your training, customize your device and learn more about your performance with Polar Flow web service atflow.polar.com.
NORMALIZED POWER®, INTENSITY FACTOR® and TRAINING STRESS SCORE® are trademarks of TrainingPeaks,
LLC and are used with the permission. Learn more at http://www.trainingpeaks.com.

SET UP YOUR M460
Please do the setup in the Polar Flow web service. There you can fill in all the physical details required for accurate training data at once. You can also select language and get the latest firmware for your M460. To do the setup in the Flow
web service, you need a computer with an Internet connection.

10M460 is delivered in sleep mode. It wakes up when you plug it into a computer or a USB charger. If the battery iscompletely empty, it takes a couple of minutes for the charging animation to appear.

SET UP IN THE POLAR FLOW WEB SERVICE
1. Go to flow.polar.com/start and download the Polar FlowSync software, which you need to connect your M460
to the Flow web service.
2. Open the installation package and follow the on-screen instructions for installing the software.
3. Once the installation is complete, FlowSync opens automatically and asks you to plug in your Polar device.
4. Plug M460 into your computer’s USB port with the USB cable. M460 wakes up and starts charging. Let yourcomputer install any USB drivers if it suggests so.
5. The Flow web service opens automatically on your internet browser. Create a Polar account or sign in if you
already have one. Fill in your physical settings precisely as they have an effect on calorie calculation and other
Smart Coaching features.
6. Start synchronization by clicking Done, and the settings will be synchronized between M460 and the service.
FlowSync status will change to completed, once the synchronization is done.
7. You are requested to update your M460 software. Click Yes to update the latest software version to yourM460. It may take 20-30 minutes to complete. Please update your M460 to get it fully operational with complete set of features.

CHARGE THE BATTERY
The M460 has an internal, rechargeable battery. Use the USB cable included in the product set to charge it via the USB
port on your computer. You can also charge the battery via a wall outlet. When charging via a wall outlet use a USB
power adapter (not included in the product set). If you use an AC adapter, make sure that the adapter is marked with
"output 5Vdc" and that it provides a minimum of 500mA. Only use an adequately safety approved AC adapter(marked with "LPS", "Limited Power Supply" or "UL listed").
1. Lift the rubber cover off the USB port. Plug the micro USB connector into the USB port in the M460, and plug
the other end of the cable into your PC.

11

2. Charging appears on the display.
3. When M460 is fully charged, Charging completed is displayed.
Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because it might
affect the battery life time. Keep the USB port cover closed when not in use.

Do not charge the battery when the M460 is wet.
Do not charge the battery in temperatures under 0 °C / 32°F or over +50 °C / 122 °F. Charging your M460 in anenvironment where temperature is not within this temperature range may permanently damage the battery capacity especially if the temperature is higher.

BATTERY OPERATING TIME
The battery operating time is up to 16 hours with GPS and heart rate sensor. The operating time depends on manyfactors, such as the temperature of the environment in which you use your M460, the features you select and use(e.g. the use of the front light reduces the operating time), and battery aging. The operating time is significantly
reduced in temperatures well below freezing.

LOW BATTERY NOTIFICATIONS
Battery low. Charge
The battery charge is low. It is recommended to charge M460.
Charge before training

12

The charge is too low for recording a training session.
A new training session cannot be started before charging M460.
When the display is blank, M460 has either gone to sleep mode or its battery is empty. M460 goes to sleep mode
automatically when it's in time view and you haven't pressed any button for ten minutes. It wakes up from sleep
mode when you press any button. If it doesn't wake up, it's time to charge.

BUTTON FUNCTIONS AND MENU STRUCTURE
BUTTON FUNCTIONS
M460 has five buttons that have different functionalities depending on the situation of use. See the tables below tofind out what functionalities the buttons have in different modes.

LIGHT
TIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING• Illuminate the display• Press and hold to lock• Illuminate the display• Press and hold to• Illuminate the display• Press and hold tobuttons

enter sport profile set-

enter Quick Menu

tings
BACK
TIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING• Exit the menu
• Return to the pre-• Return to time view

• Pause training bypressing once

vious level• Press and hold for 3• Leave settings

seconds to stop training

unchanged

recording13

TIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING

TIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING• Confirm selections• Enter pre-training• Start a training ses-

• Press and hold to set

sionzone lock on/off• Cancel selections• Press and hold toreturn to time view
from menu• Press and hold tosync with Flow app intime view
START

mode

• Continue training• Confirm the selection

recording when paused

shown on the display• Press to record a lap

UP / DOWNTIME VIEW AND MENU

PRE-TRAINING MODE

DURING TRAINING• Move through selec-• Move through sports• Change training viewtion lists

list• Adjust a selected
value

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

In the menu you'll find:• Diary• Settings• Tests• Interv al timer• Favorites• Strav a Live Segments

14

DIARYIn Diary you'll see the current week, past four weeks and next four weeks. Select a day to see your training sessions ofthat 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
For more information, see Settings.
TESTS
In Tests, you'll find:
Orthostatic test
Fitness test
For more information, see Features.
INTERVAL TIMER
Set time and/or distance based interval timers to precisely time work and recovery phases in your interval training sessions.
For more information, see Start a Training Session.
FAVORITESIn Fav orites you'll find training targets that you have saved as favorites in the Flow web service.
For more information, see Favorites.

PAIRING SENSORS WITH M460
Enhance your training experience, and achieve a more complete understanding of your performance with Bluetooth®
Smart sensors. Before taking a new Bluetooth Smart ® heart rate sensor, cycling sensor or mobile device (smartphone, tablet) into use, it has to be paired with your M460. Pairing only takes a few seconds, and ensures that your
M460 receives signals from your sensors and devices only, and allows disturbance-free training in a group. Before
entering an event or race, make sure that you do the pairing at home to prevent interference due to data transmission.

15

PAIRING COMPATIBLE BLUETOOTH SMART ® SENSORS WITH M460
In addition to a number of Polar sensors your M460 is fully compatible with several third-party Bluetooth power
meters. Please check the full compatibility table from support.polar.com. Please make sure that you have the latest
firmware both in your M460 and in the third-party power sensor. Follow the manufacturer's instructions to calibrate
the power sensor.

POLAR CADENCE SENSOR BLUETOOTH® SMART
The most practical way of measuring your cycling session is with our advanced wireless cadence sensor. It measures
your real-time, average and maximum cycling cadence as revolutions per minute so you can compare the technique of
your ride against previous rides.

• Improves your cycling technique and identifies your optimal cadence• Interference-free cadence data lets you evaluate your individual performance• Designed to be aerodynamic and light
PAIR CADENCE SENSOR WITH M460
Make sure the cadence sensor has been correctly installed. For more information on installing the cadence sensor
refer to the user manual of the cadence sensor.
There are two ways to pair a cadence sensor with your M460:
1. Go to General Settings > Pair and sync > Pair other dev ice and press START.
2. M460 starts searching for the cadence sensor. Rotate the crank a few times to activate the sensor. The flashing
3.
4.
5.
6.

red light on the sensor indicates that the sensor is activated.
Once the cadence sensor is found, Polar CAD xxxxxxxx is displayed.
Press START, Pairing is displayed.
Pairing completed is displayed when the pairing is ready.
Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

The first cycling sensor you pair will automatically be linked to Bike 1.
or
1. Press START in time view to enter pre-training mode.
2. M460 starts searching for your cadence sensor. Rotate the crank a few times to activate the sensor. The flashing red light on the sensor indicates that the sensor is activated.
3. The device ID Pair Polar CAD xxxxxxxx is displayed. Choose Yes.
4. Pairing completed is displayed when the pairing is ready.
5. Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.

POLAR SPEED SENSOR BLUETOOTH® SMART
There are a range of factors that can affect your cycling speed. Obviously fitness is one of them, however, weather conditions and the varying gradients of the road play a huge part too. The most advanced way of measuring how these16

factors affect your performance speed is with the aerodynamic speed sensor.

• Measures your current, average and maximum speeds• Track your average speed to see your progress and performance improve• Light yet tough, and easy to attach
PAIR A SPEED SENSOR WITH M460
Make sure the speed sensor has been correctly installed. For more information on installing the speed sensor refer tothe user manual of the speed sensor.
There are two ways to pair a speed sensor with your M460:
1. Go to General Settings > Pair and sync > Pair other dev ice and press START.
2. M460 starts searching for the speed sensor. Rotate the wheel a few times to activate the sensor. The flashing
3.
4.
5.
6.
7.

red light on the sensor indicates that the sensor is activated.
Once the speed sensor is found, Polar SPD xxxxxxxx is displayed.
Press START, Pairing is displayed.
Pairing completed is displayed when the pairing is ready.
Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.
Set wheel size is displayed. Set the size and press START.

The first cycling sensor you pair will automatically be linked to Bike 1.
or
1. Press START in time view to enter pre-training mode.
2. M460 starts searching for your speed sensor. Rotate the wheel a few times to activate the sensor. The flashing
3.
4.
5.
6.

red light on the sensor indicates that the sensor is activated.
The device ID Pair Polar SPD xxxxxxxx is displayed. Choose Yes.
Pairing completed is displayed when the pairing is ready.
Sensor linked to: is displayed. Choose Bike 1, Bike 2 or Bike 3. Confirm with START.
Set wheel size is displayed. Set the size and press START.

MEASURING WHEEL SIZE
Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel sizeof your bike:
Method 1
Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the rightcolumn of the chart.
ETRTO
25-559Wheel size diameter (inches)
26 x 1.0

Wheel size setting (mm)
1884

17

ETRTO

Wheel size diameter (inches)

Wheel size setting (mm)23-571650 x 23C

1909

35-55926 x 1.50

1947

37-622700 x 35C

1958

52-55926 x 1.95

2022

20-622700 x 20C

2051

52-55926 x 2.02054

23-622700 x 23C

2070

25-622700 x 25C

2080

28-622700 x 282101

32-622700 x 32C

2126

42-622700 x 40C

2189

47-622700 x 47C

2220

Wheel sizes on the chart are advisory as wheel size depends on the wheel type and air pressure.
Method 2• Measure the wheel manually for the most accurate result.
• Use the valve to mark the point where the wheel touches the ground. Draw a line on the ground to mark thatpoint. Move your bike forward on a flat surface for one complete rotation. The tire should be perpendicular to theground. Draw another line on the ground at the valve to mark a full rotation. Measure the distance between the
two lines.

• Subtract 4 mm/0'16'' to account for your weight on the bike to get your wheel circumference.
POLAR H10 HEART RATE SENSOR
Polar heart rate sensor consists of comfortable strap and connector. It detects your heart rate accurately and sends
the data to the M460 in real time. Further information about the Polar H10 heart rate sensor is available at support.polar.com. Your M460 is compatible also with Polar H6 and H7 heart rate sensors.
Heart rate data gives you an insight into your physical condition and how your body responds to training. Although
there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate, physical sensations), none is as reliable as measuring heart rate. It is objective and is affected by both internal and external
factors - meaning you will have a dependable measure of your physical state.
PAIR HEART RATE SENSOR WITH M460
Wear your heart rate sensor as instructed in Wear Heart Rate Sensor. There are two ways to pair a heart rate sensor
with your M460:

18

1. Go to General Settings > Pair and sync > Pair other dev ice and press START.
2. M460 starts searching for your heart rate sensor.
3. Once the heart rate sensor is found, the device ID, for example, Pair Polar H10 xxxxxxxx, is displayed.
Choose the heart rate sensor you want to pair.
4. Press START, Pairing is displayed.
5. Pairing completed is displayed when you are done.
or
1. Press START in time view to enter pre-training mode.
2. To pair, touch your sensor with M460 is displayed, touch your heart rate sensor with M460, and wait for it
to be found.
3. M460 lists the heart rate sensors it finds.The device ID, for example, Pair Polar H10 xxxxxxxx, is displayed.
Choose the heart rate sensor you want to pair and then choose Yes.
4. Pairing completed is shown when you are done.

POLAR LOOK KÉO POWER SENSOR BLUETOOTH® SMART

PAIR A MOBILE DEVICE WITH M460
Before pairing a mobile device, create a Polar account if you do not already have one, and download Flow app fromthe App Store or Google Play. Make sure you have also downloaded and installed FlowSync software onto your computer from flow.polar.com/start, and registered your M460 in the Flow web service.
Before trying to pair, make sure your mobile device has Bluetooth turned on, and airplane mode/flight mode is notturned on.
To pair a mobile device:
1. In M460, go to Settings > General settings > Pair and sync > Pair and sync mobile device and press
2.
3.
4.
5.

START.
Once your device is found, the device ID Polar mobile xxxxxxxx is displayed on M460.
Press START, Connecting to dev ice 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 M460.
Pairing completed is displayed when you are done.

1.
2.
3.
4.
5.
6.

On your mobile device, open Flow app and sign in with your Polar account.
Wait for the Connect product view to appear on your mobile device (Searching for Polar M460) is displayed.
In M460 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 M460.
Pairing completed is displayed when you are done.

or

DELETE A PAIRING
To delete a pairing with a sensor or mobile device:

19

1.
2.
3.
4.

Go to Settings > General settings > Pair and sync > Paired dev ices 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.

POLAR ADJUSTABLE BIKE MOUNTYou can install the Polar Adjustable Bike Mount either on the stem of your bike, or on the left or right hand side of thehandle bar.
1. Place the rubber base on the stem/handlebar.
2. Position the bike mount on the rubber base so that the POLAR logo is in line with the handlebar.
3. Secure the bike mount onto the stem/handlebar with the O-ring.

4. Align the ledges on the back of the M460 with the slots on the bike mount and turn clockwise until the M460 is inplace.

For the best GPS performance, make sure the display is facing up.

20

SETTINGSSPORT PROFILE SETTINGS
Adjust the sport profile settings to best suit your training needs. In M460, you can edit certain sport profiles settings in
Settings > Sport profiles. You can, for example, set the GPS on or off in different sports. A wider range of customization options is available in the Flow web service. For more information, see Sport Profiles in Flow.
There are six sport profiles on your M460 by default:• Cycling• Road cycling• Indoor cycling• Mountain biking• Other outdoor• Other indoor
In the Flow web service you can add new sports to your list, and sync them to your M460. You can have a maximumof 20 sports on your M460 at a time. The number of sport profiles in the Flow web service is not limited.

If you have edited your sport profiles in the Flow web service before your first training session,and synced themto your M460, the sport profile list will contain the edited sport profiles.

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

• Training sounds: Choose Off, Soft, Loud or Very loud.
• Heart rate settings: Heart rate v iew: Choose Beats per minute (bpm) or % of maximum. Check HR
zone limits: Check the limits for each heart rate zone. HR v isible to other device: Choose On or Off. If you
choose On, other compatible devices (e.g. gym equipment) can detect your heart rate.

• Bike power settings: Power v iew: Set how you want to view your power data (Watts (W), Watts/kg (W/kg)
or % of FTP). Power, rolling av erage: Choose 1, 3, 5, 10, 15, 30 or 60 second rolling average of power data. Set
FTP v alue: Set your FTP (Functional Threshold Power) value. The setting range is 60 to 600 watts. Check powerzone limits: Check your power zone limits.

Bike power settings are visible only if you have paired the sensor. For more information on calibration, see
Polar LOOK Kéo Power Sensor Bluetooth® Smart.

21

• GPS recording: Choose Off or On.
• Bike settings: Wheel size: Set the wheel size in millimeters. For more information, see Measuring wheel size.
Crank length: Set the crank length in millimeters. Used sensors: View all the sensors you have linked to the bike.

• Speed settings: Speed view: Choose km/h (kilometers per hour) or min/km (minutes per kilometer). If you
have chosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone
limits: Check the limits for each speed zone.

• Automatic pause sett.: Automatic pause: Choose On or Off. If you set the automatic pause On, your session is automatically paused when you stop moving. Activ ation speed: set the speed at which recording ispaused.

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

To use automatic pause or distance-based automatic lap, you must have the GPS function on or Polar Speed
Sensor Bluetooth® Smart in use.
Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to otherdev ices setting is enabled by default. This means that compatible devices using Bluetooth Smart wireless technology,
e.g. gym equipment, can detect your heart rate. You can check which sport profiles have Bluetooth broadcastingenabled by default from the Polar Sport profiles list. You can enable or disable Bluetooth broadcasting from sport profile settings.

PHYSICAL SETTINGS
To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise withthe physical 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).

22

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
week or 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.

• Heav y (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 your performance 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 anddepends 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:23• Pair and sync
• Front light settings• Flight mode
• Time• Date• Week's starting day• Button sounds• Button lock
• Units• Language• About your product
PAIR AND SYNC

• Pair and sync mobile device: Pair mobile devices with your M460.
• Pair other dev ice: Pair heart rate sensors and cycling sensors with your M460.
• Paired devices: View all the devices you have paired with your M460.
• Sync data: Sync data with Flow app. Sync data becomes visible after you have paired your M460 with a mobile
device.

FRONT LIGHT SETTINGS• Front light: Choose Manual front light or Automatic front light.
• Manual front light: Manage the front light manually from the quick menu.
• Automatic front light: The M460 turns the front light on and off according to light condition.
• Activation level: Choose Dark, Dusk or Light.
• Blink rate: Choose Blinking off, Slow, Fast or Very fast.
FLIGHT MODE
Choose On or Off
Flight mode cuts off all wireless communication from the device. You cannot use it in training sessions with

Bluetooth® Smart sensors nor when syncing your data to the Polar Flow mobile app because Bluetooth® Smart is disabled.

TIME
Set the time format: 24 h or 12 h.Then set the time of day.

24

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 you sync your M460 with the Flow web service via the FlowSync software or via the Flow app, the time anddate settings are automatically updated according to the computer's or phone's watch settings.

WEEK'S STARTING DAY
Choose the starting day of each week. Choose Monday, Saturday or Sunday.

BUTTON SOUNDS
Set the button sounds On or Off.

Please note that this selection does not modify training sounds. Training sounds are modified in sport profile settings. For more information, see "Sport Profile Settings" on page 21.

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.

UNITS
Choose metric (kg, cm) or imperial (lb, ft). Set the units used to measure weight, height, distance and speed.

LANGUAGE
Choose: Dansk, Deutsch, English, Español, Français, Italiano, 日 本 語 , Nederlands, Norsk, Polski, Português,简 体 中 文 , Русски й , Suomi or Svenska. Set the language of your M460.

ABOUT YOUR PRODUCTCheck the device ID of your M460, as well as the firmware version, HW model and A-GPS expiry date.

QUICK MENU
In pre-training mode, press and hold LIGHT to access the settings of the currently chosen sport profile:• Training sounds: Choose Off, Soft, Loud or Very loud.
• Heart rate settings: Heart rate v iew: Choose Beats per minute (bpm) or % of maximum. Check HR
zone limits: Check the limits for each heart rate zone. HR v isible to other device: Choose On or Off. If you
choose On, other compatible devices (e.g. gym equipment) can detect your heart rate.

25

• Bike power settings: Power v iew: Set how you want to view your power data (Watts (W), Watts/kg (W/kg)
or % of FTP). Power, rolling av erage: Choose 1, 3, 5, 10, 15, 30 or 60 second rolling average of power data. Set
FTP v alue: Set your FTP (Functional Threshold Power) value. The setting range is 60 to 600 watts. Check powerzone limits: Check your power zone limits.

Bike power settings are visible only if you have paired the sensor. For more information on calibration, see
Polar LOOK Kéo Power Sensor Bluetooth® Smart.

• GPS recording: Choose Off or On.
• Calibrate power sensor: Power sensor calibration is visible only if you have paired the sensor. For more information on calibration, see Polar LOOK Kéo Power Sensor Bluetooth® Smart.

• Bike settings: Used sensors: View all the sensors you have linked to the bike.
• Calibrate altitude: Set the correct altitude. It is recommended to always manually calibrate altitude when you
know your current altitude.

• Speed settings: Speed view: Choose km/h (kilometers per hour) or min/km(minutes per kilometer). If you
have chosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone
limits: Check the limits for each speed zone.

• Automatic pause sett.: Automatic pause: Choose On or Off. If you set the automatic pause On, your session is automatically paused when you stop moving. Activ ation speed: set the speed at which recording ispaused.

• Automatic lap: Choose Off, Lap distance or Lap duration. If you choose Lap distance, set the distanceafter which each lap is taken. If you choose Lap duration, set the duration after which each lap is taken.
In training view, press and hold LIGHT to enter Quick menu. You'll find:• Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.
• Set front light on or off.
• Set backlight on or off.
• Calibrate power sensor: Power sensor calibration is visible only if you have paired the sensor. For more information on calibration, see Polar LOOK Kéo Power Sensor Bluetooth® Smart.

• Calibrate altitude: Set the correct altitude. It is recommended to always manually calibrate altitude when you
know your current altitude.

• Interv al timer: Create time and/or distance based interval timers to precisely time work and recovery phases inyour interval training sessions.

• Current location info*: Current location and the number of visible satellites.
• Choose Set location guide on*, and press START. Location guide arrow view set on is displayed, andM460 goes to Back to Start view.
*This selection is only available if GPS is set on for the sport profile.
In pause mode, press and hold LIGHT to enter Quick menu. You'll find:26

• Lock buttons: Press START to lock buttons. To unlock, press and hold LIGHT.
• Set front lighton or off.
• Training sounds: Choose Off, Soft, Loud or Very loud.
• Heart rate settings: Heart rate v iew: Choose Beats per minute (bpm) or % of maximum. Check HR
zone limits: Check the limits for each heart rate zone. HR v isible to other device: Choose On or Off. If you
choose On, other compatible devices (e.g. gym equipment) can detect your heart rate.

• Bike power settings: Power v iew: Set how you want to view your power data (Watts (W), Watts/kg (W/kg)
or % of FTP). Power, rolling av erage: Choose 1, 3, 5, 10, 15, 30 or 60 second rolling average of power data. Set
FTP v alue: Set your FTP (Functional Threshold Power) value. The setting range is 60 to 600 watts. Check powerzone limits: Check your power zone limits.

Bike power settings are visible only if you have paired the sensor. For more information on calibration, see
Polar LOOK Kéo Power Sensor Bluetooth® Smart.

• GPS recording: Choose Off or On.
• Calibrate power sensor: Power sensor calibration is visible only if you have paired the sensor. For more information on calibration, see Polar LOOK Kéo Power Sensor Bluetooth® Smart.

• Bike settings: Used sensors: View all the sensors you have linked to the bike.
• Calibrate altitude: Set the correct altitude. It is recommended to always manually calibrate altitude when you
know your current altitude.

• Speed settings: Speed view: Choose km/h (kilometers per hour) or min/km (minutes per kilometer). If you
have chosen imperial units, choose mph (miles per hour) or min/mi (minutes per mile). Check speed zone
limits: Check the limits for each speed zone.

• Automatic pause sett.: Automatic pause: Choose On or Off. If you set the automatic pause On, your session is automatically paused when you stop moving. Activ ation speed: set the speed at which recording ispaused.

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

To use automatic pause or distance-based automatic lap, you must have the GPS function on or Polar Speed
Sensor Bluetooth® Smart in use.

FIRMWARE UPDATEThe firmware of your M460 can be updated. Any time a new firmware version is available, FlowSync will notify you
when connecting M460 to your computer with the USB cable. The firmware updates are downloaded via the USB
cable and FlowSync software. Flow app will also notify you when new firmware is available.
Firmware updates are performed to improve the functionality of your M460. They can include improvements to existing features, completely new features or bug fixes, for example.

HOW TO UPDATE FIRMWARE
To update the firmware of your M460, you must have:27• A Flow web service account• Installed FlowSync software• Registered your M460 in the Flow web service
Go to flow.polar.com/start, and create your Polar account in the Polar Flow web service and download and install
FlowSync software onto your PC.
To update the firmware:
1.
2.
3.
4.

Plug the micro USB connector into the USB port in the M460, and plug the other end of the cable into your PC.
FlowSync starts syncing your data.
After syncing, you are asked to update the firmware.
Choose Yes. New firmware is installed (this may take some time), and M460 restarts.

Before updating the firmware, the most important data from your M460 is synced to the Flow web service. Therefore you will not lose important data when updating.

28

TRAINING
WEAR HEART RATE SENSOR
1. Moisten the electrodeareas of the strap.
2. Clip the strap around yourchest and adjust the strap
to fit snugly.
3. Attach the connector.
4. Before your first training
session, you need to pairthe heart rate sensor
with your M460. Wear
your heart rate sensor andpress START. Then wait forthe sensor pairing request
and choose Yes.

Detach the connector from the strap, and rinse the strap under running water after every training session. Sweat
and moisture may keep the heart rate sensor activated, so also remember to wipe it dry.

START A TRAINING SESSION
1. In time view, press START to enter pre-training mode.
2. In pre-training mode, choose the sport profile you want to use with UP/DOWN.

To change the sport profile settings before starting your session in pre-training mode, press and hold
LIGHT to enter the Quick Menu. To return to the pre-training mode, press BACK.

29

If you have set the GPS function on in this sport profile and/or a compatible Bluetooth® Smart sensor in use,
M460 will automatically start searching for the signals.
Stay in the pre-training mode until M460 has found the GPS and sensor signals and your heart
rate to make sure your training data is accurate. To catch the GPS satellite signals, go outdoors andaway from tall buildings and trees. Keep your M460 still with the display facing upwards during the search. Holdthe position until M460 has found the satellite signals.
Finding GPS satelllite signals is faster with the help of assisted GPS (A-GPS). The A-GPS data file is automatically
updated to your M460 when you sync your M460 with the Flow web service via the FlowSync software. If the
A-GPS data file has expired or you haven't synced your M460 yet, more time may be needed for finding thesatellite signals. For more information, see Assisted GPS (A-GPS).
3. When M460 has found all the signals, press START. Recording started is displayed and you canstart training.

Heart rate: M460 has found your heart rate sensor signal, when your heart rate is shown.
GPS: The percentage value shown next to the GPS icon indicates when the GPS is ready. When it reaches 100 %,OK is displayed.
Cycling sensors: OK is shown next to the bike icon when M460 has found the sensor signals. If you havelinked sensors to more than one bike, you'll see a number next to the bike icon indicating the bike in use. M460
chooses the bike to which the nearest sensor is linked.
Example:You've linked a speed sensor to Bike 1, and another speed sensor to Bike 2. Both bikes are nearby when you
enter the pre-training mode in M460. The speed sensor linked to Bike 1 is closer to the M460. Therefore, M460
chooses Bike 1 for the ride. Number 1 is shown next to the bike icon.
If you wanted to use Bike 2 instead, do either of the following:• Return to the time mode. Then, increase the distance between M460 and Bike 1 so that Bike 2 is the one
nearest to M460. Enter the pre-training mode again.

• Touch the sensor in Bike 2 with M460.

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START A SESSION WITH TRAINING TARGET
You can create detailed training targets in the Flow web service and sync them to your M460 via Flowsync software or
Flow app. During training you can easily follow the guidance on your device.
To start a training session with a training target, do as follows:
1. Begin by going to Diary or Fav orites.
2. In Diary, choose the day the target is scheduled and press START, and then choose the target from the list andpress START. Any notes you have added to the target are displayed.
or
In Favorites, choose the target from the list and press START. Any notes you have added to the target are displayed.
3. Press START to enter the pre-training mode, and choose the sport profile you want to use.
4. When M460 has found all the signals, press START. Recording started is displayed and you can start training.
For more information on training targets, see Training Targets.

START A SESSION WITH INTERVAL TIMER
You can set one repeating or two alternating time and/or distance based timers for guiding your work and recovery
phases in interval training.
1. Begin by going to Timers > Interv al 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 M460 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 toenter Quick menu, and then choose Interval timer.

FUNCTIONS DURING TRAINING
TAKE A LAP
Press START to record 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.

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LOCK A HEART RATE, SPEED OR POWER ZONE
Press and hold START to lock the heart rate, speed or power zone you are currently in. To lock/unlock the zone, press
and hold START. If your heart rate, speed or power goes beyond the locked zone, you will be notified with audio feedback.

The heart rate, speed and power zones can be activated in the Flow web service. You can individually customize
the zones for each sport profile they’re available in. To edit the zones, sign in to the Flow web service, and click yourname in the upper right corner. Choose Sport Profiles, and the sport profile you want to edit. The zones can be set
under Heart rate, Speed/Pace and Power Settings. After editing the zones, sync them to your training device via
FlowSync.

CHANGE PHASE DURING A PHASED SESSION
Press and hold LIGHT. Quick menu is displayed. Choose Start next phase from the list, and press START. If you
have chosen automatic phase change, the phase will change automatically when you have finished a phase. You will be
notified with audio feedback.

You can create phased training targets in the Flow web service. For more information, see Training Targets.

CHANGE SETTINGS IN QUICK MENU
Press and hold LIGHT. Quick menu is displayed. You can change certain settings without pausing your training session. For more information, see Quick Menu.

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PAUSE/STOP A TRAINING SESSION
1. To pause a training session, press the BACK button. Recording paused is displayed and the M460 goes topause 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 inpause mode until Recording ended is displayed.

Pause time is not included in the total training time.

AFTER TRAINING
Get instant analysis and in-depth insights into your training with M460, Flow app and Flow web service.

TRAINING SUMMARY ON YOUR M460
After each training session, you'll get an instant training summary of your session. To view your training summary
later, go to Diary and choose the day, and then choose the summary of the session you want to view.

M460 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.

Distance is visible if the GPS function was on or Polar
Speed Sensor Bluetooth® Smart in use.

Textual feedback on your performance. The feedback isbased on training time distribution on heart rate zones, calorie expenditure and duration of the session.

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 theheart rate zones.

33

Time you spent on each heart rate zone.

Visible if you used a heart rate sensor.

Your average and maximum heart rate are shown in beats
per minute and percentage of maximum heart rate.

Visible if you used a heart rate sensor.

Calories burned during the session and fat burn % of calories.

Time you spent in each speed zone.

Visible if the GPS function was on or Polar Speed Sensor
Bluetooth® Smart in use.

Average and maximum speed/pace of the session.

Visible if the GPS functionwas on or Polar Speed Sensor
Bluetooth® Smart in use.

34

Average and maximum cadence of the session.

Visible if Polar LOOK Kéo Power sensor or Polar Cadence
Sensor Bluetooth® Smart in use.

Average and maximum power of the session.

Visible if Polar LOOK Kéo Power sensor in use.

Time you spent on each power zone.

Visible if Polar LOOK Kéo Power sensor in use.

Maximum altitude, ascended meters/feet and descended
meters/feet.

The number of laps and the best and average duration of alap.

Press START for more details.

35

The number of automatic laps and the best and average duration of an automatic lap.

Press START for more details.

POLAR FLOW APP
Sync your M460 with Flow app to analyze your data at a glance after each session. The Flow app allows you to see aquick overview of your training data.
For information, see Polar Flow App.

POLAR FLOW WEB SERVICE
The Polar Flow web service allows you to analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others.
For more information, see Polar Flow Web Service.

36

FEATURESASSISTED GPS (A-GPS)
The M460 has built-in GPS that provides accurate speed and distance 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.
M460 uses AssistNow® Offline service to acquire a fast satellite fix. The AssistNow Offline service provides A-GPS datathat tells your M460 the predicted positions of the GPS satellites. This way the M460 knows where to search for thesatellites and thus is able to acquire signals from them within seconds, even under difficult signal conditions.
The A-GPS data updates once a day. The latest A-GPS data file is automatically updated to your M460 when you sync
your M460 with the Flow web service via the FlowSync software.
A-GPS EXPIRY DATEThe A-GPS data file is valid for up to 14 days. Finding GPS satelllite signals is relatively fast during the first three days.
Time needed for the satellite fix progressively increases during the 10th-14th days. Regular updates help to ensure afast satellite fix.
You can check the expiry date for the current A-GPS data file from your M460. In M460, go to Settings > General
settings > About your product > A-GPS exp. date. If the data file has expired, sync your M460 with the Flow web
service via the FlowSync software to update A-GPS data.
Once the A-GPS data file has expired, more time may be needed for finding the satellite signals.

GPS FEATURES
M460 includes the following GPS features:• Distance: Accurate distance during and after your session.
• Speed/Pace: Accurate speed/pace information during and after your session.
• Back to start: Directs you to your starting point in the shortest distance possible, as well as shows the distanceto your starting point. Now you can check out more adventurous routes and explore them safely, knowing thatyou're only a touch of a button away from seeing the direction to where you started.

BACK TO STARTThe back to start feature guides you back to the starting point of your session.
To use the back to start feature:37

1. Press and hold LIGHT. Quick menu is displayed.
2. Choose Set location guide on, Location guide arrow v iew set on is displayed, and M460 goes to Back to
Start view.
To return to your starting point:• Keep moving in order for M460 to determine which direction you are going. An arrow will point in the directionof your starting point.

• To get back to the starting point, always turn in the direction of the arrow.
• The M460 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 M460 loses the satellite signal or the battery runs out.

BAROMETER
The barometer features include:• Altitude, ascent and descent• Temperature during training (can be viewed on the display)• Inclinometer• Altitude-compensated calories
M460 measures altitude with an atmospheric air pressure sensor and converts the measured air pressure into an altitude reading. This is the most accurate way to measure altitude and altitude changes (ascent/descent) after calibration. Ascent and descent are shown in meters/feet. Uphill/downhill steepness is shown in percentages and grade.
To make sure that the altitude reading remains accurate, it needs to be calibrated whenever a reliable reference, suchas a peak or a topographic map, is available or when at sea level. Pressure variations due to weather conditions, orindoor air-conditioning, may affect altitude readings.
The temperature shown is the temperature of your M460.

Altitude is automatically calibrated with GPS, and it will be shown in gray until it's calibrated. To get the most accurate altitude readings, it's recommended to always calibrate altitude manually when you know your current altitude.
Manual calibration can be done in the pre-training view or in the training view quick menu. For more information, see
Quick Menu.

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 yourneeds and designed for maximum enjoyment and motivation when training.
M460 includes the following Smart Coaching features:38• Training Benefit• Training Load and Recovery (this feature is available in the Polar Flow web service)• Fitness Test
• Orthostatic Test
• Heart rate zones• Smart calories
TRAINING BENEFITThe Training Benefit feature helps you better understand the effectiveness of your training. This feature requires theuse of the heart rate sensor. After each training session you get textual feedback on your performance providing thatyou have trained at least a total of 10 minutes in the sport zones. The feedback is based on training time distribution
on sport zones, calorie expenditure and duration. In Training Files you get the feedback in more detail. The descriptions of different training benefit options are listed in the table below
Feedback
Maximum training+

BenefitThat was a hard 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

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

Maximum & Tempo training

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

Tempo & Maximum training

What a session! You significantly improved your aerobic fitness and your ability to sustainhigh 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 sustainhigh intensity effort for longer. This session also increased your resistance to fatigue.

Tempo training

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

Tempo & Steady state training

Good pace! You improved your ability to sustain high intensity effort for longer. This session
also developed your aerobic fitness and the endurance of your muscles.

Steady state & Tempo training

Good pace! You improved your aerobic fitness and the endurance of your muscles. This session also developed your ability to sustain high intensity effort for longer.

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

Steady state training

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

Steady state & Basic training,long

Excellent! This long session improved the endurance of your muscles and your aerobic fitness. It also developed your basic endurance and your body's ability to burn fat during exercise.

Steady state & Basic training

Excellent! You improved the endurance of your muscles and your aerobic fitness. This session also developed your basic endurance and your body's ability to burn fat during exercise.

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FeedbackBenefit

Basic & Steady state training,
long

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

Basic & Steady state training

Great! You improved your basic endurance and your body's ability to burn fat during exercise. This session also developed the endurance of your muscles and your aerobic fitness.

Basic training, long

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

Basic training

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

Recovery training

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

TRAINING LOAD AND RECOVERYThe training load feature in the Diary in Polar Flow web service will conveniently tell you how hard your training session was, and how much time is needed for complete recovery. This feature tells you if you have recovered enough foryour next session, helping you find the balance between rest and training. In Polar Flow web service you can control
your total workload, optimize your training, and monitor your performance development.
Training load takes into consideration different factors which affect your training load and recovery time, such asheart rate during training, duration of training, and your individual factors, e.g. sex, age, height, and weight. Continuous monitoring of training load and recovery will help you recognize personal limits, avoid over or under training, andadjust training intensity and duration according to your daily and weekly targets.
Training Load feature helps you to control total workload, optimize your training, and monitor your performancedevelopment. The feature makes different kinds of training sessions comparable with each other, and helps you tofind the perfect balance between rest and training.

FITNESS TESTThe Polar Fitness Test 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 bodyweight all influence OwnIndex. The Polar Fitness Test is developed for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better
your aerobic 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.

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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
Wear your heart rate sensor. For more information, see Wear Heart Rate Sensor.
Before starting the test, make sure your physical settings including training background are accurate in Settings >Physical settings.
PERFORMING THE TEST
To perform the fitness test, go to Tests > 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 withother people.

• You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.
If M460 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should checkthat the heart rate sensor electrodes are wet and that the textile strap fits snugly.
TEST RESULTS
When the test is over, you hear two beeps along with a description of your fitness test result and your estimatedVO2max is displayed.
Update to VO2max to physical settings? is displayed.

• 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 levelclass from the result.
Your latest test result is shown in Tests > Fitness test > Latest result. Only your most recently performed test result is 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.

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Fitness Lev el 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

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 formales 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 of42

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).

ORTHOSTATIC TEST
Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is based on the
training-induced changes in the function of your autonomic nervous system. Orthostatic test results are affected byseveral external factors, such as mental stress, sleep, latent illness, environmental changes (temperature, altitude), andothers. Long term follow-up helps you to optimize your training and prevent overtraining.
Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart rate and heart
rate variability reflect the changes in autonomic regulation of the cardiovascular system. During the test HRrest,
HRstand and HRpeak are measured. Heart rate and heart rate variability measured during orthostatic test are good
indicators of disturbances in the autonomic nervous system, for example fatigue or overtraining. However, heart rate
responses to fatigue and overtraining are always individual, and require longer term follow-up.
BEFORE THE TEST
When you perform the test for the first time, six baseline tests should be conducted over a period of two weeks todetermine your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not during heavy training weeks. The baseline measurements should include tests taken both after training
days and after recovery days.
After the baseline recordings, you should continue to perform the test 2-3 times a week. Test yourself weekly in themorning following both a recovery day and a heavy training day (or a series of heavy training days). An optional third
test can be performed after a normal training day. The test may not provide reliable information during detraining orin a very irregular training period. If you take a break from exercise for 14 days or longer, you should consider resetting your long-term averages and perform the baseline tests again
The test should always be taken in standardized/similar conditions in order to get the most reliable results. It is recommended that you take the test in the morning before breakfast. The following basic requirements apply:
Wear• the heart rate sensor.

• You should be relaxed and calm.
You• can be seated in a relaxed position or lying in bed. The position should always be the same when you do the
test.
The
• test can take place anywhere – at home, in the office, at a health club – as long as the test environment is peaceful. There should be no disturbing noises (for example, television, radio or telephone) or other people talking to
you.
Avoid
eating, drinking and smoking 2-3 hours prior to the test.
•

43• It is recommended to perform the test regularly and at the same time of day to get comparable test results,
preferably in the morning after waking up.
PERFORMING THE TEST
Choose Tests > Orthostatic test > Relax and start the test. Searching for heart rate is displayed. When heart
rate is found Lie down & relax is shown on the display.

• Your heart rate graph is shown on the display. Do not move during this first part of the test, which lasts 3
minutes.

• After 3 minutes, the M460 will beep and Stand up is displayed. Stand up and remain standing still for 3 minutes.
• After 3 minutes, the M460 will beep again and the test is finished.
• You can interrupt the test in any phase by pressing BACK. Test canceled is displayed.
If M460 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should checkthat the heart rate sensor electrodes are wet and that the textile strap fits snugly.
TEST RESULTS
As a result you see your HRrest, HRstand and HRpeak values compared with the average of your previous results.
Your latest test result is shown in Tests > Orthostatic test > Latest result. Only your most recently performed
test result is shown.
In the Flow web service you can follow your test results in the long-term. For a visual analysis of your Orthostatic test
results, go to the Flow web service and select the test from your Diary to view details from it.

HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into fiveheart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities.
Target zone

Intensity %Example:Example dur-of HR max*

Heart rate

ationsTraining effectzones**MAXIMUM

90–100%

171–190 bpm

less than 5
minutes

Benefits: Maximal or near maximal effort forbreathing and muscles.

Feels like: Very exhausting for breathing andmuscles.

Recommended for: Very experienced and fit athletes. Short intervals only, usually in final preparation for short events.

44

Target zone

Intensity %Example:Example dur-of HR max*

Heart rate

ationsTraining effectzones**
HARD

80–90%

152–172 bpm

2–10 minutes

Benefits: Increased ability to sustain high speed
endurance.
Feels like: Causes muscular fatigue and heavy
breathing.

Recommended for: Experienced athletes for
year-round training, and for various durations.
Becomes more important during pre competitionseason.
MODERATE

70–80%

133–152 bpm

10–40 minutes

Benefits: Enhances general training pace, makes
moderate intensity efforts easier and improves efficiency.
Feels like: Steady, controlled, fast breathing.

Recommended for: Athletes training for events,
or looking for performance gains.

LIGHT

60–70%

114-133 bpm

40–80 minutes

Benefits: Improves general base fitness, improves
recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle
and cardiovascular load.

Recommended for: Everybody for long training
sessions during base training periods and forrecovery exercises during competition season.
VERY LIGHT

50–60%

104–114 bpm

20–40 minutes

Benefits: Helps to warm up and cool down andassists recovery.
Feels like: Very easy, little strain.

Recommended for: For recovery and cool-down,
throughout training season.

* HRmax = Maximum heart rate (220-age).
** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30).

45

Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves
when recovering after, and not only during training. Accelerate the recovery process with very light intensity training.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions inthis zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.
Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still
mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in thiszone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery
between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking afield test to measure the value yourself. You can edit the heart rate zone limits separately on each sport profile you
have on your Polar account in the Polar Flow web service.
When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For
instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5
minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program
accordingly.

SMART CALORIESThe most accurate calorie counter on the market calculates the number of calories burned. The energy expenditure calculation is based on:• Body weight, height, age, gender• Individual maximum heart rate (HRmax)• Heart rate during training• Individual maximal oxygen uptake (VO2max)• Altitude

SMART NOTIFICATIONS (IOS)
The smart notifications feature allows you to get alerts about incoming calls, messages and notifications from apps
onto your M460. You’ll get the same notifications on your M460 that you get on your phone screen. The smart notifications feature is available for both iOS and Android. Smart notifications are blocked during Orthostatic test, Fitness
test and training sessions in which you use Interval timer.

46

Please note that when the Smart Notifications feature is on, the battery of your M460 and phone will run out
faster due to increased Bluetooth activity.

SETTINGSYour M460 needs to be paired with Flow app to receive alerts and notifications, and you also need to have the correct
settings on your M460 and phone.
After updating the firmware of your M460, you need to sync it with Flow app in order for the smart notifications settings to appear.
Notifications are off by default. They can be set on/off on your M460 or the Polar Flow app.
M460
Set the Smart notifications on in Menu > Settings > General settings > Smart notifications.

• Choose On to receive notifications, and have the contents of the notifications shown the display.
• Choose On (no prev iew) if you don’t want to see the contents of the notifications on the display. You’ll just be
informed that you’ve received a notification.

• Choose Off if you don't wish to get any notifications on your M460.
PHONE
The notification settings on your phone determine what notifications you receive on your M460. For more information, see Smart notifications (iOS).

USE
When getting an alert, your M460 will notify you with a sound. When receiving a call, you can choose to answer, silenceor decline it (only with iOS 8). Silencing just silences your M460, it won’t silence your phone. If a notification arrives during a call alert, it will not be shown.
DISMISS NOTIFICATIONS
Notifications can be dismissed manually or by timeout. Manually dismissing the notification also dismisses it fromyour phone screen, but timeout just removes it from your M460, and it will still be visible on your phone.
To dismiss notifications from the display:• Manually: Press the BACK button• Timeout: The notification will disappear after 30 seconds if you do not dismiss it manually
Smart notifications are blocked when Strava Live Segment view is active on your M460. If you wish to receive
smart notifications for example during a longer segment, you can enable them by changing the training view.

47

SMART NOTIFICATIONS (ANDROID)
The smart notifications feature allows you to get alerts about incoming calls, messages and notifications from apps
onto your M460. You’ll get the same notifications on your M460 that you get on your phone screen. Smart notifications are blocked during Orthostatic test, Fitness test and training sessions in which you use Interval timer.

• Make sure you have Android version 5.0 or newer on your phone.
• Make sure you have the latest firmware on your M460.
• To use the Smart Notifications feature you need to have the Polar Flow mobile app for Android, and your M460
needs to be paired with the app. For the Smart Notifications feature to work, Polar Flow app must be running on
your phone.

• Please note that when the Smart Notifications feature is on, the battery of your M460 and phone will run out
faster due to increased Bluetooth activity.
We have verified the functionality with some of the most common phone models, like Samsung Galaxy S5, Samsung Galaxy S6, Nexus 5, LG G4, Sony Xperia Z3. There might be differences in the functionality with other phonemodels which support Android 5.0.

SETTINGSYour M460 needs to be paired with Flow app to receive alerts and notifications, and you also need to have the correct
settings on your M460 and phone.
After updating the firmware of your M460, you need to sync it with Flow app in order for the smart notifications settings to appear.
Notifications are off by default. They can be set on/off on your M460 or the Polar Flow app.
M460
Set the Smart Notifications feature on/off on M460 as follows.
On your M460, go to Menu > Settings > General settings > Smart notifications.

• Choose On to receive notifications, and have the contents of the notifications shown the display.
• Choose On (no prev iew) if you don’t want to see the contents of the notifications on the display. You’ll just be
informed that you’ve received a notification.

• Choose Off if you don't wish to get any notifications on your M460.
FLOW APP
Set the Smart Notifications feature on/off in the Polar Flow mobile app as follows.
1. Open the Polar Flow mobile app.
2. Go to Devices.

48

3. Under Phone notifications choose On, On (no prev iew) or Off.
4. Sync your M460 with the mobile app by pressing and holding the BACK button of your M460.
5. Smart notifications on or Smart notifications off is shown on your M460 display.
Whenever you change the notification settings on the Polar Flow mobile app, remember to sync your M460 withthe mobile app.
PHONE
To be able to receive notifications from your phone on your M460, the notifications need to be enabled for the mobile
applications from which you want to receive them. Notifications are enabled by default but you can check whether
they are enabled or disabled either via the mobile application’s settings or via your Android phone’s App notifications
settings. See the user manual of your phone for further information on App notifications settings.
Then Polar Flow app has to have permission to read the notifications from your phone. You have to give Polar Flowapp access to your phone notifications (i.e. enable notifications in the Polar Flow app). Polar Flow app guides you togive access when needed.

USE
When getting an alert, your M460 will notify you with a sound. A calendar event or message alert once, while incoming
calls alert until you press the BACK button on your Polar M460, answer the phone, or after alerting for 30 seconds.
The caller’s name is shown on the display if you have the caller on your mobile phonebook and the name only includes
basic Latin characters and special characters of the following languages: French, Finnish, Swedish, German, Norwegianor Spanish.
DISMISS NOTIFICATIONS
Notifications can be dismissed manually or by timeout. Manually dismissing the notification also dismisses it fromyour phone screen, but timeout just removes it from your M460, and it will still be visible on your phone.
To dismiss notifications from the display:• Manually: Press the BACK button• Timeout: The notification will disappear after 30 seconds if you do not dismiss it manually
BLOCK APPSIn Polar Flow app you can block notifications from certain apps. As soon as you’ve received the first notification froman app to your M460, the app will be listed in Dev ices > Block apps and you can block it if you wish.

Smart notifications are blocked when Strava Live Segment view is active on your M460. If you wish to receive
smart notifications for example during a longer segment, you can enable them by changing the training view.

49SPEED AND POWER ZONESWith the speed and power zones you can easily monitor speed or power during your session, and adjust your speed or
power to achieve the targeted training effect. The zones can be used to guide the efficiency of your training during sessions, and help you mix different training intensities for optimal results.

SETTINGSThe speed and power 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 the 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 areavailable 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 optimized for a person with 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 the anaerobic and aerobic thresholds, or the upper and lower lactate thresholds, you can train with the zones based on yourindividual threshold speed or pace. We recommend that you set your anaerobic threshold speed and pace as the minimum for zone 5. If you also use the aerobic threshold, set that as the minimum of zone 3.

You can create training targets based on speed zones. After synchronizing the targets via FlowSync, you’ll receive
guidance from your training device during training.

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 M460, you'll see an overview of the time spent in each speed or power zone. After syncing,detailed visual speed or power zone information can be viewed in the Flow web service.

SPORT PROFILES
Lets you list all your favorite sports and define specific settings for each one of them. For example, you can create
tailored views for each sport you do and choose what data you want to see when you train: just your heart rate or justspeed and distance – whatever suits you and your training needs and requirements best.
For more information, see Sport Profiles Settings and Sport Profiles in Flow Web Service.

50

Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to otherdev ices setting is enabled by default. This means that compatible devices using Bluetooth Smart wireless technology,
e.g. gym equipment, can detect your heart rate. You can check which sport profiles have Bluetooth broadcastingenabled by default from the Polar Sport profiles list. You can enable or disable Bluetooth broadcasting from sport profile settings.

HOW CAN I ACTIVATE STRAVA LIVE SEGMENTS® ON MY M460?
Strava Segments are previously defined sections of road or trail where athletes can compete for time in cycling or running. Segments are defined in Strava.com and can be created by any Strava user. You can use segments to compare
your own times, or to compare with other Strava users' times who have also completed the segment. Each segment
has a public leaderboard with King/Queen of the Mountain (KOM/QOM) who has the best time for that segment.
You need to have a Strava Premium account to activate the Strav a Liv e Segments® feature on your M460. All customers who purchase a M460 are entitled to a free 60 day Strava Premium Membership. Please note that the offer
applies to new Strava Premium Members only. The customer will receive instructions on how to start using the Strava
Premium via Flow welcome email, once they register their new M460.
Once you have activated Strava Live Segments you will receive an alert on your M460 when approaching one of yourfavorite Strava segments. You'll get real-time performance data displayed on your M460 showing whether you areahead or behind your personal record (PR) of the segment. Results are calculated and displayed instantly on your
M460 when the segment ends, but you need to check the final results at Strava.com.

Smart notifications are blocked when Strava Live Segment view is active on your M460. If you wish to receive
smart notifications for example during a longer segment, you can enable them by changing the training view.
To activate the Strava Live Segments on your Polar M460 you need to:
1. Connect your Strava and Polar Flow accounts in Polar Flow web service OR Polar Flow app
Polar Flow web service: Settings > Account > Strav a > Connect
Polar Flow app: General Settings > Connect > Strav a (swipe the button to connect)
2. Select the segments you wish to export to Polar Flow/M460 in Strava.com
Strava.com: Press the star icon next to a segment name.

You can skip step 3 if you wish to quickly transfer one or two Strava Live Segments to your M460. Just
select the segments in Strava.com and sync your M460.

51

3. Click on the Update segments button on the Polar Flow web service's Fav orites page to import Strava Live
Segments to Polar Flow. Your M460 can have a maximum of 20 favorites at a time. If you have over 20 favorites in the Flow web service, the first 20 in the list are transferred to your M460 when syncing. You can change
the order of your favorites by dragging and dropping them.

4. Sync your M460. Your 20 top favorites including the Strava Live Segments you have imported from Strava.com
are transferred to your M460.

Further information about Strava segments is available on Strava Support.
Strava Live Segments is a trademark of Strava, Inc.

M460 COMPATIBILITY WITH TRAININGPEAKS
TrainingPeaks® is a coaching and analyzing platform for endurance training. It provides a web service, desktop software and mobile apps for coaches and athletes. TrainingPeaks provides the following advanced power metrics for cycling: NORMALIZED POWER® (NP®), INTENSITY FACTOR® (IF®) and TRAINING STRESS SCORE® (TSS®).

• NORMALIZED POWER (NP) provides an evaluation of training intensity. It provides a better measure of thetrue physiological demands of a given training session.

• INTENSITY FACTOR (IF) is simply the ratio of the normalized power to your threshold power. IF therefore
provides a valid and convenient way of comparing the relative intensity of a training session or race either within or
between riders, taking into account changes or differences in threshold power.

• TRAINING STRESS SCORE (TSS) quantifies the overall training load based on your power data. Please note that
Polar training load and TRAINING STRESS SCORE cannot be compared. They are two different approaches.

52

To be able to see these power metrics on your M460 during training and after training in TrainingPeaks service youneed to:
1.
2.
3.
4.

Pair your M460 with a power sensor.
Connect your Polar Flow and TrainingPeaks accounts.
Add a new training view with TrainingPeaks metrics to your M460 in Polar Flow Sport profile settings.
Sync your M460.

Connect your TrainingPeaks and Polar Flow accounts in Polar Flow web service OR Polar Flow app:

• Polar Flow web service: Settings > Account > TrainingPeaks > Connect• Polar Flow app: General settings > Connect > TrainingPeaks (swipe the button to connect)
Further information about TrainingPeaks Extended Power features is available on TrainingPeaks' blog.

NORMALIZED POWER®, INTENSITY FACTOR® and TRAINING STRESS SCORE® are trademarks of TrainingPeaks,
LLC and are used with the permission. Learn more at http://www.trainingpeaks.com.

53

POLAR FLOWPOLAR FLOW WEB SERVICE
The Polar Flow web service allows you to plan and analyze every detail of your training and learn more about your performance. Set up and customize M460 to perfectly fit your training needs by adding sports and tailoring settings andtraining views. Follow and visually analyze your progress, create training targets, and add them to your favorites.
With the Flow web service you can:• Analyze all of your training details with visual graphs and a route view
• Compare specific data with others like laps or speed vs. heart rate
• See how your training load affects your cumulative recovery status• See long-term progress by following the trends and details which matter to you the most
• Follow your progress with sports specific weekly or monthly reports• Share highlights with your followers• Relive your and other users' sessions afterward
To start using the Flow web service, go to flow.polar.com/start, and create your Polar account if you do not alreadyhave one. Download and install FlowSync software from the same place to allow you to sync data between M460 and
Flow web service.

FEEDIn Feed you can see what you've been up to lately, plus you can see your friends' activities and comments.

EXPLOREIn Explore you can discover training sessions and routes by browsing the map. You can add routes to your favorites
but they will not be synced to the M460. See public training sessions that other users have shared, and relive yourown or other people’s routes and see where the highlights happened.

DIARY
In Diary you can see your scheduled training sessions, as well as review past results. Information shown includes:
training plans in day, week or month view, individual sessions, tests and weekly summaries.

PROGRESSIn Progress you can follow your development with reports. Reports are a handy way to follow your progress in training over longer periods. In week, month and year reports you can choose the sport for the report. In custom period,
you can choose both the period and the sport. Choose the time period and sport for report from the drop down lists,and press the wheel icon to choose what data you want to view in the report graph.
For support and more information about using the Flow web service, go to, support.polar.com/en/support/flow

54

TRAINING TARGETS
Create detailed training targets in the Flow web service and sync them to your M460 via Flowsync software or Flowapp. During training you can easily follow the guidance on your device.

• Quick Target: Fill in one value. Choose a duration, distance or calorie target.
• Phased Target: You can split your training into phases and create a different target duration or distance andintensity for each of them. This one is for e.g. creating an interval training session, and adding proper warmup andcool down phases to it.

• Fav orites: Create a target, and add it to Fav orites to easily access it every time want to perform it again.
Remember to sync your training targets to your M460 from the Flow web service via FlowSync or Flow App. If you
do not sync them, they are only visible in your Flow web service Diary or Favorites list.
CREATE A TRAINING TARGET
1. Go to Diary, and click Add > Training target.
2. In the Add training target view, choose Quick, Phased or Fav orite (Race Pace target is not available for
Polar M460).
Quick Target
1. Choose Quick.
2. Choose Sport, enter Target name (required), Date (optional) and Time (optional) and any Notes (optional)
you want to add.
3. Fill in one of the following values: duration, distance or calories . You can only fill in one of the values.
4. Click Save to add the target to your Diary, or the favorites icon

to add it to your Fav orites.

Phased Target
1. Choose Phased.
2. Choose Sport, enter Target name (required), Date (optional) and Time (optional) and any Notes (optional)
you want to add.
3. Add phases to your target. Choose distance or duration for each phase, manual or automatic next phase startand the intensity.
4. Click Save to add the target to your Diary, or the favorites icon

to add it to your Fav orites.

Favorites
If you have created a target, and added it to your favorites you can use it as a scheduled target.
1. Choose Favorites. Your training target favorites are shown.
2. Click the favorite you want to use as a template for your target.
3. Choose Sport, enter Target name (required), Date (optional) and Time (optional) and any Notes (optional)
you want to add.
4. You can edit the target if you wish, or leave it as it is.
5. Click Update changes to save changes made to the favorite. Click Add to diary to add the target to your
Diary without updating the favorite.

55

After syncing your training targets to your M460, you can find:• Scheduled training targets in Diary (current week and the next 4 weeks)• Training targets listed as favorites in Fav orites
When starting your session, access your target from Diary or Fav orites.
For information on starting a training target session, see "Start a Training Session".

FAVORITESIn Fav orites, 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 change the order of your favorites by dragging and dropping them. Choose the favorite you want to moveand 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.

56

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
tool from the Programs tab in the Polar Flow web service.

Polar Flow for Coach is a free remote coaching platform that allows your coach plan every detail of your training fromfull 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:57

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 timeand any 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.
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.

58

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.
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:591. Hover your mouse over a date on the Diary.
2. Click +Add > Favorite target and then choose a target from the Fav orites 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. Clickin top menu to accessthe Favorites page.
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.

60

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
from the 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.
5.
6.

Choose Quick target.
Choose if the quick target is based on distance, duration or calories.
Add sport.
Give a name to the target.
Set the target distance, duration or amount of calories.
Tap Done to add the target to your Training diary61

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.

62

POLAR FLOW APP
Polar Flow app allows you to see an instant visual interpretation of your training data straight after your session. It lets
you easily access your training targets and view test results. Flow app is the easiest way to sync your training datafrom your M460 with the Flow web service.
When using the app with your M460, you can:• Get a quick overview of your training and analyze every detail of your performance right away
• Route view on a map• Training Benefit• Training Load and recovery time
• Start time and duration of your session• Average and maximum speed/pace and distance• Average and maximum heart rate, cumulative heart rate zones• Calories and fat burn % of calories• Maximum altitude, ascent and descent• Lap details• See your progress with weekly summaries in the calendar
Before you can start using the Flow app, you need have your M460 registered in the Flow web service. The registration takes place when you set up your M460 at flow.polar.com/start. For more information, see Set Up Your M460.
To start using the Flow app, download it from the App Store or Google Play onto your mobile device. For support andmore information on using the Polar Flow app, go to support.polar.com/en/support/Flow_app. Before taking a newmobile device (smartphone, tablet) into use, you need to pair it with your M460. For more information, see Pairing
Mobile device with M460.
To see your training data in the Flow app, you must sync your M460 with it after your session. For information on
syncing M460 with the Flow app, see Syncing.

SPORT PROFILES IN POLAR FLOW
There are six sport profiles on your M460 by default. In the Flow web service or Flow mobile app you can add new
sport profiles to your sports list, as well as edit them and existing profiles. Your M460 can contain a maximum of 20
sport profiles. The number of sport profiles in the Flow web service is not limited. If you have over 20 sport profiles in
the Flow web service, the first 20 in the list are transferred to your M460 when syncing.
You can change the order of your sport profiles by dragging and dropping them. Choose the sport you want to moveand drag it into the place you want to put it in the list.

63

ADD A SPORT PROFILEIN THE POLAR FLOW WEB SERVICE:
1. Click your name/profile photo in the upper right corner.
2. Choose Sport profiles.
3. Click Add sport profile.
4. Choose a sport from the list. The sport is added to your sport profiles list.
IN THE POLAR FLOW MOBILE APP:
1.
2.
3.
4.

Go to the main menu.
Choose Sport profiles.
Tap the plus sign on the upper right corner.
Choose a sport from the list. Tap Done on Android app. The sport is added to your sport profiles list.

EDIT A SPORT PROFILEIN THE POLAR 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. Check out what information you can edit for each Polar device
below.
4. When you're done with the settings, click SAVE. Remember to sync the settings to your Polar device.
IN THE POLAR FLOW MOBILE APP:
1.
2.
3.
4.

Go to the main menu.
Choose Sport profiles.
Choose a sport and tap Edit. Check out what information you can edit for each Polar device below.
When you're ready, tap Done. Remember to sync the settings to your Polar device.

In each sport profile, you can edit the following information:
BASICS• Automatic lap (Can be set to duration or distance-based)• Training sounds• Speed view
HEART RATE

• Heart rate view (choose beats per minute (bpm) or % of maximum.)• Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless technology (e.g.
gym equipment) can detect your heart rate.)• Heart rate zone 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
rate zone limits are calculated from your maximum heart rate.

64

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 add a new view. You can select one to four items for your view
from eight categories:
TIME

ENVIRONMENTBODYDISTANCE

MEASUREMENT• Time of day• Duration• Lap time
• Automatic lap• Altitude• Ascent• Lap ascent• Automatic lap• Heart rate
• Average hearttime

ascentage• Last lap time

• Descent• Lap descent• Automatic lap• Automatic lap

descent• Inclinometer• Temperaturerate• Distance• Lap distance• Automatic lap• Lap HR aver-distance

average heartrate• Last lap average heart rate

• Maximum
heart rate

• Lap maximum
heart rate

• Automatic lap
maximum heartrate• Last lap maximum heart rate

• Calories• HR zone
pointer• Time in HR
zones• HR limitsSPEED

CADENCEPOWER

TRAININGPEAKS• Speed/pace• Average• Cadence• Average• Power• Rolling aver-• Automatic lap

speed/pacecadenceage power

POWER• Lap average• Lap average• Average• Automatic lap

speed/pacecadence

power

INTENSITYNORMALIZEDFACTOR

65

SPEEDCADENCEPOWER

TRAININGPEAKS• Automatic lap• Automatic lap• Lap average• Automatic lap

averageaverage cadence

power

TRAINING

speed/pace• Last lap aver-• Automatic lap

STRESS SCORE• Last lap aver-age cadence

average power• Automatic lap

age speed/pace• Maximum• Last lap aver-average cadence• Maximum

cadenceage power• NORMALIZED

speed/pace• Lap maximum• Maximum

POWER• Lap maximum

cadencepower• INTENSITY

speed/pace• Lap maximum

FACTOR• Automatic lap

power• TRAINING

max speed/pace• Automatic lap

STRESS SCORE• Last lap max-

maximum

• Lap

imum

power

NORMALIZED

speed/pace• Last lap max-

POWER

• Speed/paceimum power• Lap INTENSITY

zone pointer• Power zone

FACTOR• Distance inpointer• Lap TRAINING

speed/pace• Force max of

STRESS SCORE

zones

revolution• Last lap• Time in• Left/right bal-

NORMALIZED

speed/pace

ance

POWER

zones

• Average• Last lap

left/right bal-

INTENSITY

ance

FACTOR• Lap average• Last lap

left/right bal-

TRAINING

ance

STRESS SCORE• Speed/pacelimits• Automatic lap
averageleft/right balance• Last lap average left/right balance

Depending on your power view selection in Sport profile settings, the power output is shown in W (Watts), W/kg
(Watts/kg) or FTP % (% of functional threshold power).
When you are done with the sport profile settings, click save. To sync the settings to your M460, press synchronize in
FlowSync.

66

Please note that in a number of indoor sports, group sports and team sports profiles the HR visible to otherdev ices setting is enabled by default. This means that compatible devices using Bluetooth Smart wireless technology,
e.g. gym equipment, can detect your heart rate. You can check which sport profiles have Bluetooth broadcastingenabled 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 M460 via the USB cable with the FlowSync software or wirelessly via Bluetooth
Smart® with the Polar Flow app. To be able sync data between your M460 and the Flow web service and app, youneed to have a Polar account and the FlowSync software. Go to flow.polar.com/start, and create your Polar account in
the Polar Flow web service and download and install the FlowSync software onto your PC. Download the Flow app
onto your mobile from the App Store or Google Play.
Remember to sync and keep your data up-to-date between your M460, the web service and the mobile app wherever
you are.

SYNC WITH FLOW WEB SERVICE VIA FLOWSYNC
To sync data with the Flow web service you need FlowSync software. Go to flow.polar.com/start, and download andinstall it before trying to sync.
1. Plug the micro USB connector into the USB port in the M460, and plug the other end of the cable into your PC.
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 M460 to your computer, the Polar FlowSync software will transfer your data to the Polar
Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start
FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X). Every time a firmware update
is available, FlowSync will notify you, and request you to install it.

If you change settings in the Flow web service while your M460 is plugged into your computer, press the synchronize button on FlowSync to transfer to the settings to your M460.
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.

SYNC WITH FLOW APP
Before syncing make sure:• You have a Polar account and Flow app• You have registered your M460 in the Flow web service and synced data via FlowSync software at least once.
• Your mobile device has Bluetooth turned on, and airplane mode/flight mode is not turned on.

67• You have paired your M460 with your mobile. For more information, have a look at Pairing Mobile Device with
M460.
There are two ways to sync your data:
1. Sign into Flow app and press and hold the BACK button on your M460.
2. Connecting to device is displayed, followed by Connecting to app.
3. Syncing completed is displayed when you are done.
or
1. Sign into Flow app and go to Settings > General settings > Pair and sync > Sync data and press the
START button on your M460.
2. Connecting to device is displayed, followed by Connecting to app.
3. Syncing completed is displayed when you are done.

When you sync your M460 with the Flow app, your training data is also synced automatically via an internet connection to the Flow web service.
For support and more information about using Polar Flow app, go to support.polar.com/en/support/Flow_app.

68IMPORTANT INFORMATIONCARING FOR YOUR M460
Like any electronic device, the Polar M460 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.

M460
Keep your training device clean. Use a damp paper towel to wipe dirt from the training device. To maintain the water
resistance, do not wash the training device with a pressure washer. Do not immerse the training device in water. Neveruse alcohol or any abrasive material such as steel wool or cleaning chemicals.
After each time of using the USB port of the training device, check visually that there is no hair, dust or other dirt on
the sealing surface area of the lid/back case. Gently wipe to remove any dirt. Do not use any sharp tools or equipment
for cleaning, which could cause scratches to the plastic parts.

Not suitable for bathing or swimming. Protected against wash splashes and raindrops. Do not immerse the training device in water. Using the training device in excessive rainfall may cause interference on GPS reception.
Do not leav e the device in extreme cold (below –10 °C/14 °F) and heat (abov e 50 °C/120 °F) or under direct sunlight.

HEART RATE SENSOR
Connector: Detach the connector from the strap after every use and dry the connector with a soft towel. Clean theconnector with a mild soap and water solution when needed. Never use alcohol or any abrasive material (e.g. steel
wool or cleaning chemicals).
Strap: Rinse the strap under running water after every use and hang to dry. Clean the strap gently with a mild soap
and water solution when needed. Do not use moisturizing soaps, because they can leave residue on the strap. Do notsoak, iron, dry clean or bleach the strap. Do not stretch the strap or bend the electrode areas sharply.

Check the washing instructions on the label of the strap.

STORING
M460: Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breathable
material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training device todirect 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 aregoing to store the training device for several months, it is recommended to recharge it after a few months. This will prolong the battery lifetime.
Heart rate sensor: Dry and store the heart rate sensor strap and the connector separately to maximize the battery
lifetime. Keep the heart rate sensor in a cool and dry place. To prevent snap oxidation, do not store the heart rate69

sensor wet in non-breathing material, such as a sports bag. Do not expose the heart rate sensor to direct sunlight forextended periods.

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 support.polar.com and country-specific websites.

BATTERIESThe Polar M460 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles.
You can charge and discharge the battery over 300 times before a notable decrease in its capacity. The number ofcharge cycles also varies according to use and operating conditions.
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.
At the end of the working life of the product Polar encourages you to minimize possible effects of waste on the environment and human health by following local waste disposal regulations and, where possible, utilizing separate collection of electronic devices. Do not dispose of this product as unsorted municipal waste.
The Polar H10 heart rate sensor has a user changeable battery. To change the battery yourself, please follow the
instructions carefully as instructed in Changing Heart Rate Sensor Battery.
Keep the batteries away from children. If swallowed, contact a doctor immediately. Batteries should be disposed ofproperly according to local regulations.

CHANGING HEART RATE SENSOR BATTERYTo change the battery of the heart rate sensor yourself, carefully follow the instructions below:

70When changing the battery, make sure the sealing ring is not damaged, in which case you should replace it with a newone. You can purchase the sealing ring/battery kits at well-equipped Polar retailers and authorized Polar Services. In
the USA and Canada, the additional sealing rings are available at authorized Polar Service Centers. In the USA the sealing ring/battery kits are also available at www.polar.com/us-en.
When handling a new, fully charged battery, avoid clasp-like contact, i.e. simultaneously from both sides, with metal orelectrically conducting tools, like tweezers. This may short circuit the battery, causing it to discharge more rapidly. Typically, short circuiting does not damage the battery, but it may decrease the capacity and the lifetime of the battery.
1. Lever the battery coveropen by using a small flatheaded tool.
2. Remove the old battery
from the battery cover.
3. Insert the new battery(CR2025) inside the coverwith the negative (-) side
outwards.
4. Align the ledge on the battery cover with the slot on
the connector and press
the battery cover back into
place. You should hear asnap.

For safety reasons, please ensure you use the correct battery (CR2025).

PRECAUTIONSThe Polar M460 training device shows your performance indicators. The training device is designed to indicate thelevel of physiological strain and recovery during and after an exercise session. It measures heart rate, speed and distance. It also measures cycling cadence when used with a cadence sensor and power output when used with power
sensors. No other use 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
cause interfering stray signals. To solve these problems, try the following:71

1. Remove the heart rate sensor strap from your chest and use the training equipment as you would normally.
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 leftor 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
rate measurement.

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 thatyou 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 withall 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 for years to come, please make72

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 come into 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.

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 from children. If the battery compartment does not close securely, stop using the product and keep it awayfrom children. If you think batteries might hav e been swallowed or placed inside any part of the body,seek immediate medical attention.

TECHNICAL SPECIFICATION
M460
Battery type:

Rechargeable 385mAh, 4,35V battery

Operating time:

Up to 16 hours with GPS, 12 hours with all
sensors and safety light turned on

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

Using or storing your M460 in an environment where temperature is not within
this temperature range may permanently
damage the battery capacity - especially if
the temperature is higher.
Training device materials:

PC+GF, ABS, PC, PMMA, TPU

Watch accuracy:

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

GPS accuracy:

Distance ±2%, speed ±2 km/h

Altitude resolution:

1m

Ascent/Descent resolution:

5m

Maximum altitude:

9000 m/29525 ft

Sample rate:

1s

Accuracy of heart rate monitor:± 1% or 1 bpm, whichever larger. Definition
applies to stable conditions.

Heart rate measuring range:

15-240 bpm

Current speed display range:

0-399 km/h 247.9 mph

Water resistance:

IPX7 (rainproof, not suitable for swimming)

73

Memory capacity:

64 Mb flash memory

Up to 70 hours of recording time (35h with
HR and GPS)
Display resolution:

128 x 128

H10 HEART RATE SENSOR
Battery life:

400 h

Battery type:CR2025

Battery sealing ring:O-ring 20.0 x 1.0 Material FPM

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

Connector material:

Polyamide

Strap material:

Polyamide, Polyurethane, Elastane, Polyester

Water resistance:

30 m

The Polar H10 heart rate sensor applies the following patented technologies, among others:• OwnCode® coded transmission
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.
The Polar M460 training device applies the following patented technologies, among others:• OwnIndex® technology for Fitness test.
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 dev ices 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 the74wrist-based heart rate measurement doesn’t work optimally in water, so we cannot recommend wrist-based heart ratemeasurement 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 yourPolar product for the water resistance category, and compare it to the chart below. Please note that these definitions
do not necessarily apply to products of other manufacturers.
When performing any underwater activity, the dynamic pressure generated by moving in water is greater than thestatic pressure. This means that moving the product under water subjects it to a greater pressure than if the productwere stationary.
Marking on the backof the productWash
splashes,
sweat, raindrops etc.

Bathing andswimming

Skin divingwith snorkel(no air tanks)

SCUBA
diving(with airtanks)

Water resistant characteristics

Water resistant IPX7

OK

-

-

-

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
Water resistant
20/30/50 meters
Suitable for swimming

OK

OK

-

-

Minimum for bathing andswimming.
Reference standard:
ISO22810.

Water resistant 100
meters

OK

OK

OK

-

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 soldlin the 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, withthe exception of wristbands made of silicone or plastic, which are subject to a guarantee period of one (1) year
from the date of purchase.

75

l

The guarantee does not cover normal wear and tear of the battery, or other normal wear and tear, damage due
to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use,
cracked, broken or scratched cases/displays, textile armband or textile or leather wristband, elastic strap (e.g.

lheart rate sensor chest strap) and Polar apparel.
The guarantee does also not cover any damage/s, losses, costs or expenses, direct, indirect or incidental, con-lsequential 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 Ser-lvice regardless 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/purchase conll

tract.
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 marketed by 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.
© 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 registeredtrademark of Apple Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc.
and any use of such marks by Polar Electro Oy is under license.

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 at www.polar.com/en/regulatory_information.
This crossed out wheeled bin marking shows that Polar products are electronic devices and are in the scopeof Directive 2012/19/EU of the European Parliament and of the Council on waste electrical and electronicequipment (WEEE) and batteries and accumulators used in products are in the scope of Directive
2006/66/EC of the European Parliament and of the Council of 6 September 2006 on batteries and accumulators and waste batteries and accumulators. These products and batteries/accumulators inside Polar
products should thus be disposed of separately in EU countries. Polar encourages you to minimize possible
effects of waste on the environment and human health also outside the European Union by following local
waste disposal regulations and, where possible, utilize separate collection of electronic devices for
products, and battery and accumulator collection for batteries and accumulators.

To see the M460-specific regulatory labels, go to Settings > General settings > About your product.
M460 regulatory information is available at support.polar.com.

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CE MARKING IN POLAR M460
CE marking is located underneath the back cover of the M460.
TO OPEN THE COVER
At the top right corner of M460, put your thumbnail in the groove between the case and the back cover to open the
cover slightly.

Using your other thumbnail, open the cover a bit more from the top of M460. Then, lift the cover off.

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RF EXPOSURE INFORMATION
Polar M460 device was evaluated for body-worn operations with the separation distance of 1 cm (0.39 inches)
between the user’s body and the device.
To comply with FCC and Industry Canada RF exposure requirements, a minimum separation distance of 1 cm (0.39
inches) must be maintained between the user's body and the device.
If positioned less than 10 mm from the body the SAR measurement of the device may exceed the FCC and Industry
Canada exposure guidelines for body-worn operations.

DISCLAIMERl

The material in this manual is for informational purposes only. The products it describes are subject to changelwithout 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 withlrespect to the products described herein.
Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect
or incidental, consequential or special, arising out of, or related to the use of this material or the products
described herein.

2.0 EN 4/202078