CONTENTS Contents 2 Polar M200 User Manual 8 Introduction 8 Take full advantage of your M200 8 Get started 9 Set up your M200 9 Choose one option for setup: a compatible mobile device or computer 9 Option A: set up with a mobile device and Polar Flow app 9 Option B: set up with your computer 10 Wristband 11 Buttons 13 Menu structure 14 Training 14 Activity 14 History 14 My HR 15 Settings 15 Display icons 15 Wearing your M200 16 Changing the settings 17 Pair & Sync 17
Flight mode 17 Smart notificat.
Training history in M200 24 Polar Flow App 24 Polar Flow Web Service 25 Features 26 GPS features 26 24/7 Activity Tracking 26 Activity Goal 26 Activity data 26 Inactivity alert 27 Sleep information in the Flow web service and Flow app 27 Activity data in Flow App and Flow web service 28 Smart notifications 28 Smart Notification Settings 28 Polar Flow mobile app 28 Do not disturb 29 Phone (iOS) 29 Phone (Android) 29 Smart Notifications in practice 29 The Smart Notification
Training Benefit 34 Running Index 36 Short-term analysis 36 Men 36 Women 37 Long-term analysis 37 Polar Running Program 38 Create a Polar Running Program 39 Start a running target 39 Follow your progress 39 Polar Flow app and Web Service 40 Polar Flow App 40 Start using the Flow app 40 Pair a Mobile Device with M200 40 Polar Flow Web Service 41 Feed 41 Explore 41 Diary 42 Progress 42 Community 42 Programs 42 Plan Your Training 42 Create a Training Target 42 5
Quick Target 43 Phased target 43 Favorites 43 Sync the Targets to your M200 43 Favorites 44 Add a Training Target to Favorites: 44 Edit a Favorite 44 Remove a favorite 44 Polar Sport profiles in Flow Web Service 44 Add a Sport profile 45 Edit a Sport Profile 45 Syncing 46 Sync with Flow mobile App 46 Sync With Flow Web Service Via FlowSync 46 Firmware update 48 With mobile device or tablet 48 With computer 48 Pairing 49 Pair a mobile device with M200 50 Pair a Heart Rat
Reset M200 53 Important Information 54 Taking Care of Your M200 54 Storing 54 Service 55 Battery 55 Charging M200 battery 55 Battery Operating Time 56 Low Battery Notifications 56 Precautions 56 Interference 57 Minimizing Risks When Training 57 Technical Specification 58 A360 58 Polar FlowSync Software 59 Polar Flow Mobile Application Compatibility 59 Limited International Polar Guarantee 59 Disclaimer 61 7
POLAR M200 USER MANUAL This user manual helps you get started with your new M200. To see M200 video tutorials and FAQs, go to support.polar.com/en/M200. INTRODUCTION Congratulations on your new Polar M200! The Polar M200 GPS running watch has an integrated GPS, wrist based heart rate monitor and unique smart coaching features. You will be able to track your running pace, distance, altitude and route with the compactly packed GPS. You don't need to wear a heart rate sensor.
GET STARTED SET UP YOUR M200 Your new M200 is in storage mode and it wakes up when you plug it into a USB charger for charging or a computer for setup. We recommend that you charge the battery before you start using your M200. If the battery is completely empty, it takes a couple of minutes for the charging to start. See Batteries for detailed information on charging the battery, battery operating times and low battery notifications.
3. Go to the App Store or Google Play on your mobile device and search and download the Polar Flow app. 4. Open the Flow app on your mobile device. It recognizes your new M200 nearby and prompts you to start pairing it. Accept the pairing request and enter the Bluetooth pairing code shown on the M200 display to Flow app. Make sure your M200 is powered up in order to make the connection possible. 5. Then create a Polar account or sign in if you already have one.
connector. Gently wipe off any dirt or moisture. 4. Sign in with your Polar account or create a new one. We’ll walk you through the sign-up and setup within the web service. To get the most accurate and personalized activity and training data, it’s important that you’re precise with the physical settings when signing up for the web service. When signing up, you can choose a language and get the latest firmware for your M200. After the setup is done, you’re ready to go.
To attach the wristband 1. Put the USB connector into place from the bottom side of the wristband. 2. Stretch the wristband slightly from the buckle side to snap the other end of the wristband in place. 3. Make sure the band fits flush with the device on both sides.
We recommend that you separate the wristband from the device after each training session and rinse them under running water in order to keep the M200 clean. BUTTONS Your M200 has two buttons, one on each side. See the table below for button functions.
When training has been paused, stop training Press and hold Press and hold Return to time view Enter the menu In time mode start syncing with Polar Flow app Confirm selections Start training Take a lap during training Any button press activates back light. MENU STRUCTURE TRAINING Go to Training to start a training session. ACTIVITY In Activity menu your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach your daily goal.
MY HR In My HR you can check your current heart rate without starting a training session. SETTINGS In Settings you can pair and sync devices with your M200 as well as turn smart notifications and flight mode on/off. For more information, see Settings. DISPLAY ICONS Depending on the situation, the dots around the display indicate your progress towards your daily activity goal or training target, your heart rate zone during training, or the menu scroll bar. Flight mode is on.
WEARING YOUR M200 To measure wrist-based heart rate accurately you need to wear your M200 snugly on top of your wrist, just behind the wrist bone. For more information see Training with wrist-based heart rate. You can wear the wristband a little looser, if you like, while not working out.
CHANGING THE SETTINGS In Settings you'll find: l Pair & Sync l Flight mode l Smart notificat. l About product PAIR & SYNC Pair & Sync devices: Pair devices, e.g. heart rate sensor or mobile device, with your M200. For more information, see Pairing. Sync data from your M200 to a paired mobile device. Tip: You can also sync by pressing and holding the LEFT button in the time view. Remove pairings: Remove pairing with a heart rate sensor or mobile device. FLIGHT MODE Choose on or off.
TIME OF DAY SETTING The current time and its format are transferred to your M200 from your computer system clock when you sync with the Polar Flow web service. To change the time, you'll first need to change the time zone on your computer and then sync your M200. If you change the time or time zone on your mobile device and sync the Polar Flow app with the Polar Flow web service and your M200, the time also changes on your M200.
TRAINING TRAINING WITH WRIST BASED HEART RATE HEART RATE TRAINING Although there are many subjective clues as to how your body is doing during exercise (perceived exertion, breathing rate, physical sensations), none of them are as reliable as measuring heart rate. It is objective and is affected by both internal and external factors - meaning you will have a dependable measure of your physical state.
Press and hold the RIGHT button to start training recording. See Functions During Training for more information on what you can do with your M200 during training. START A PLANNED TRAINING SESSION You can plan your training and create detailed training targets in the Flow app or Flow web service and sync them to your M200. Your M200 will guide you towards completing your target during training. To start a training session with a target: Wear your M200 and tighten the wristband.
TRAINING WITH A DURATION, DISTANCE OR CALORIE BASED TRAINING TARGET If you have created a training target based on duration, distance or calories in the Flow web service and synced it to your A300, you have the following views: How much time, kilometers/miles or calories you still have to cover to complete your target How much of your target you've completed as percentages. As you move towards reaching your training target, dots appear around the display visualizing your progress.
HEART RATE ZONES The dots together with the numbers around the display visualize in which heart rate zone you're training. A blinking dot shows if you're closer to the previous or the next heart rate zone. On the example image on the right you're training on heart rate zone 2, which is 60 % - 69% of maximum heart rate. The blinking dot shows that you're close to 70 % of maximum. FUNCTIONS DURING TRAINING TAKE A LAP Take a lap by pressing and holding the RIGHT button.
If you stop your session after pausing, the time elapsed after pausing is not included in the total training time.
TRAINING SUMMARY AFTER TRAINING You'll get a summary of your training session on your M200 right after you've stopped training. Get a more detailed and illustrated analysis in the Flow app or in the Flow web service. Duration The duration of the session HR avg* Your average heart rate during the session is shown in beats/minute or % of your maximum heart rate depending on the sport profile setting defined in Polar Flow web service.
POLAR FLOW WEB SERVICE Analyze every detail of your training and learn more about your performance. Follow your progress and also share your best sessions with others. For more information, see Polar Flow Web Service.
FEATURES GPS FEATURES The M200 has built-in GPS that provides accurate speed/pace, distance and altitude measurement for a range of outdoor sports, and allows you to see your route on a map in the Flow app and web service after your session. You can see speed/pace and distance on your M200 during and after your sesion, but the altitude value can be seen only in the Flow app and web service. For best GPS performance, wear M200 on your wrist with the display facing up.
health. l l l l Calories: Shows how many calories you've burned through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life). Steps: Shows the number of steps you've taken so far. The amount and type of body movements are registered and turned into an estimation of steps. Distance: Shows the distance you've covered so far. The distance calculation is based on your height and the steps you've taken.
restful sleep compares the time you slept restfully with the total sleeping time. Restful sleep is highly individual and should be interpreted together with sleep time. Knowing the amount of restful and restless sleep gives you a look into how you sleep at night and if it’s affected by any changes in your daily life. This may help you in finding ways to improve your sleep and feel well rested during the day.
DO NOT DISTURB If you want to disable notification alerts for certain hours of the day, set Do not disturb on in the Polar Flow mobile app. When it's on, you won't receive any notification alerts during the time period you've set. Do not disturb is set on by default, and the time period is 10 pm – 7 am. Change the Do not disturb setting as follows: 1. Open the Polar Flow mobile app. 2. Go to Devices. 3.
THE SMART NOTIFICATIONS FEATURE WORKS VIA BLUETOOTH CONNECTION The Bluetooth connection and the Smart Notifications feature work between your M200 and your phone when they are in the line of sight and within the range of 5 m /16 ft from each other. If your M200 is out of range for less than two hours, your phone restores the connection automatically within 15 minutes when your M200 returns to the range area.
l Heart rate during training l Activity measurement outside of training sessions and when you train without heart rate HEART RATE ZONES Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities. Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age).
Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age). Example: Heart Example durrate zones (in ations beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30). Training effect breathing. Recommended for: Experienced athletes for year-round training, and for various durations. Becomes more important during pre competition season.
Target zone Intensity % of HRmax HRmax = Maximum heart rate (220-age). Example: Heart Example durrate zones (in ations beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30). Training effect eral base fitness, improves recovery and boosts metabolism. Feels like: Comfortable and easy, low muscle and cardiovascular load. Recommended for: Everybody for long training sessions during base training periods and for recovery exercises during competition season.
Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance improves when recovering after, and not only during training. Accelerate the recovery process with very light intensity training. Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.
Feedback Benefit session also significantly developed your aerobic fitness and your ability to sustain high intensity effort for longer. Tempo & Maximum training What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency. Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer.
Feedback Benefit Recovery training Very nice session for your recovery. Light exercise like this allows your body to adapt to your training. RUNNING INDEX Running Index offers an easy way to monitor running performance changes. A running index value is an estimate of maximal aerobic running performance, which is influenced by aerobic fitness and running economy. By recording your Running Index over time, you can monitor progress.
Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36-40 41-44 > 44 40-44 < 22 22-25 26-29 30-33 34-37 38-41 > 41 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65
Running Index Cooper test (m) 5 km (h:mm:ss) 10 km (h:mm:ss) 21.098 km (h:mm:ss) 42.
week varies from one to seven hours depending on your fitness level. The minimum duration for a program is 9 weeks, and the maximum is 20 months. Learn more about the Polar Running Program in this in-depth guide. Or read more about how to get started with the Running Program. CREATE A POLAR RUNNING PROGRAM 1. Log into the Flow web service at www.polar.com/flow. 2. Choose Programs from the Tab. 3. Choose your event, name it, set the event date, and when you wish to start the program. 4.
POLAR FLOW APP AND WEB SERVICE POLAR FLOW APP Polar Flow app allows you to see an instant visual interpretation of your activity and training data offline whenever you want. Flow app lets you easily access your trainings and create training targets. Get a quick overview of your training and analyze every detail of your performance right away. See the weekly summaries of your training in the training diary. You can also share the highlights of you training with your friends in the Flow community.
Please note that you have to do the pairing in the Flow app and NOT in your mobile device's Bluetooth settings. To pair a mobile device: 1. On your mobile device, open Flow app and sign in with your Polar account, which you have created when setting up your M200. 2. Wait for the Connect product view to appear on your mobile device. Waiting for M200 is displayed. 3. On M200, press and hold the LEFT button 4. Pair: touch device with M200 is displayed. Touch the mobile device with your M200 5.
DIARY In Diary you can see your daily activity, planned training sessions (training targets), as well as review past training results and fitness test results. PROGRESS In Progress you can follow your development with reports. Reports are a handy way to follow your progress in training over longer periods. In week, month and year reports you can choose the sport for the report. In custom period, you can choose both the period and the sport.
Quick Target 1. Choose Quick 2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add. 3. Fill in either duration or calories . You can only fill in one of the values. 4. Click the favorite icon if you want to add the target to your Favorites. 5. Click Save to add the target to your Diary. Phased target 1. Choose Phased 2. Choose Sport, enter Target name (maximum 45 digits), Date and Time and any Notes (optional) you want to add. 3.
For information on starting a training target session, see Start a training session. FAVORITES In Favorites, you can store and manage your favorite training targets in the Flow web service. Add a Training Target to Favorites: 1. Create a training target. 2. Click the favorites icon on the lower right corner of the page. 3. The target is added to your favorites or 1. Open an existing target from your Diary. 2. Click the favorites icon on the lower right corner of the page. 3.
ADD A SPORT PROFILE In the Flow web service: 1. Click your name/profile photo in the upper right corner. 2. Choose Sport Profiles. 3. Click ADD SPORT PROFILE, and choose the sport from the list. 4. The sport is added to your sport list. EDIT A SPORT PROFILE In the Flow web service: 1. Click your name/profile photo in the upper right corner. 2. Choose Sport Profiles. 3. Click EDIT under the sport you want to edit.
l Vibration feedback GPS and altitude GPS RECORDING RATE: Choose GPS recording to Normal or Off. When you're done with the sport profile settings, click SAVE. Remember to sync the settings to your M200. SYNCING You can transfer data from your M200 wirelessly via Bluetooth Smart® with the Flow app or via the USB port with FlowSync software. To be able to sync data between your M200 and the Flow app and web service, you need to have a Polar account and FlowSync software.
1. Plug your M200 to your computer. Make sure FlowSync software is running. 2. The FlowSync window opens on your computer, and the syncing starts. 3. Completed is displayed when you are done. Every time you plug in your M200 to your computer, the Polar FlowSync software will transfer your data to the Polar Flow web service and sync any settings you may have changed. If the syncing does not automatically start, start FlowSync from the desktop icon (Windows) or from the applications folder (Mac OS X).
FIRMWARE UPDATE You can update the firmware of your M200 yourself to keep it up to date. Firmware updates are performed to improve the functionality of your M200. They can include improvements to existing features, completely new features or bug fixes. WITH MOBILE DEVICE OR TABLET You can update the firmware with your mobile device if you're using Polar Flow mobile app to sync your training and activity data. The app will let you know if there's an update available and will guide you through it.
PAIRING Bluetooth Smart® heart rate sensor or mobile device (smartphone, tablet) has to be paired with your M200 for them to function together. Pairing only takes a few seconds, and ensures that your M200 receives signals from your sensors and devices only, and allows disturbance-free training in a group. Before entering an event or race, make sure that you do the pairing at home to prevent interference from other devices.
PAIR A MOBILE DEVICE WITH M200 If you've done the setup for your M200 with a mobile device, your M200 has already been paired. If you did the setup with a computer, and would like to use your M200 with Polar Flow app, please pair your M200 and mobile as follows: Before pairing a mobile device: l do the setup at flow.polar.
1. Wear the heart rate sensor as instructed in the heart rate sensor user manual. 2. Start a training session as described in chapter Start training. 3. Touch the heart rate sensor with your M200. 4. Pairing completed is shown when you're done. PAIR POLAR BALANCE SCALE WITH M200 There are two ways to pair a Polar Balance scale with your M200: 1. Step on the scale. The display shows your weight. 2.
RESTART M200 Like any electronic device, M200 is recommended to be restarted every now and then. If you experience problems with your M200, try restarting it. Go to Settings > About product > Restart device. Restarting M200 will not erase any data.
RESET M200 If you experience problems with your M200, and restarting didn't help, try resetting it. Resetting empties your M200 of all information and you need to set it up again for your personal use. Reset your M200 in FlowSync with your computer: 1. Plug your M200 to the computer. 2. Click the settings wheel icon in FlowSync to open settings menu. 3. Press the Factory Reset button. Now you need to set up your M200 again, either via mobile or computer.
IMPORTANT INFORMATION TAKING CARE OF YOUR M200 Like any electronic device, Polar M200 should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Don't charge the device when its USB connector is wet. Let the USB connector dry or wipe it dry with a soft towel before charging. This way you'll ensure smooth charging and syncing. Keep your training device clean.
SERVICE During the two-year guarantee/warranty period we recommend that you have service done by an authorized Polar Service Center only. The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro. For further information, see Limited International Polar Guarantee. For contact information and all Polar Service Center addresses, visit www.polar.com/support and country-specific websites. Register your Polar product at http://register.polar.
Before charging, please make sure there’s no moisture, hair, dust or dirt on the M200’s USB connector. Gently wipe off any dirt or moisture. 3. After syncing, battery icon animation begins to fill up on the display. 4. When the battery icon is full, the M200 is fully charged. Don't leave the battery fully discharged for a long period of time or keep it fully charged all the time, because it may affect the battery life time.
The training device should not be used for obtaining environmental measurements that require professional or industrial precision. We recommend that once in a while you wash the device and the wrist strap to avoid any skin problems from a dirty bracelet. INTERFERENCE Electromagnetic Interference and Training Equipment Disturbance may occur near electrical devices. Also WLAN base stations may cause interference when training with the training device.
Note! If you are using a pacemaker, defibrillator or other implanted electronic device, you can use Polar products. In theory interference to pacemaker caused by Polar products should not be possible. In practice no reports exist to suggest anyone ever having experienced interference. We cannot however issue an official guarantee on our products’ suitability with all pacemakers or other implanted devices, such as defibrillators, due to the variety of devices available.
POLAR FLOWSYNC SOFTWARE To use FlowSync software you need a computer with Microsoft Windows or Mac OS X operating system with an internet connection and a free USB port. FlowSync is compatible with the following operating systems: Computer operating system 32-bit 64-bit Windows XP X Windows 7 X X Windows 8 X X Windows 10 X X Mac OS X 10.6 X X Mac OS X 10.7 X X Mac OS X 10.8 X X Mac OS X 10.9 X X Mac OS X 10.
l l l l The guarantee does not cover the battery, normal wear and tear, damage due to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use, cracked, broken or scratched cases/displays, armband, elastic strap and Polar apparel. The guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the product.
The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy. Windows is a registered trademark of Microsoft Corporation and Mac OS is a registered trademark of Apple Inc. App Store is a service mark of Apple Inc. Google Play is a trademark of Google Inc.
