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Start a Training Session

Wear the heart rate sensor, and make sure you have paired it with your M400.

In time view, press START to enter 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.

If you have activated the GPS function, M400 will automatically start searching for the signals.
Stay in the pre-training mode until M400 has found GPS satellite signals and your heart rate sensor to make sure your training data is accurate.

To catch the GPS satellite signals, go outdoors and away from tall buildings and trees. For best GPS performance, wear M400 on your wrist with the display facing up. Keep it in a horizontal position in front of you and away from your chest. Keep your arm stationary and raised above the level of your chest during the search.Stand still and hold the position until M400 has found the satellite signals.

The percentage value shown next to the GPS icon indicates when the GPS is ready. When it reaches 100 %, OK is displayed, and you are ready to go. M400 has found your heart rate sensor signal, when your heart rate is shown. When M400 has found all the signals, press START. Recording started is displayed and you can start training.

GPS acquisition is fast with the help of assisted GPS (A-GPS). The A-GPS data file is automatically updated to your M400 when you sync your M400 with the Flow web service via FlowSync software. If the A-GPS data file has expired or you haven't synced your M400 yet, more time may be required for acquiring the current position. For more information, see Assisted GPS (A-GPS).

Due to the location of the GPS antenna on the M400, it is not recommended to wear it with the display on the underside of your wrist. When wearing it on the handlebars of a bike, make sure the display is facing up.

During training recording you can change the training view with UP/DOWN. To change settings without stopping the training recording, press and hold LIGHT to enter Quick menu. For more information, see Quick Menu.

To pause a training session, press the BACK button. Recording paused is displayed and the M400 goes to pause mode. To continue your training session, press START.

To stop a training session, press and hold the BACK button for three seconds during training recording or in pause mode until Recording ended is displayed.

Start a session with Training Target

You can create detailed training targets in the Flow web service and sync them to your M400 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 Favorites.

  2. In Diary, choose the day the target is scheduled and press START, and then choose the target from the list and press 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 M400 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 > Interval timer. Choose Set timer(s) to create new timers.
  2. Choose Time-based or Distance-based:
    • Time-based: Define minutes and seconds for the timer and press START.
    • Distance-based: Set the distance for the timer and press START.
  3. Set another timer? is shown. To set another timer, choose Yes and repeat step 2.
  4. When completed, choose Start X.XX km / XX:XX and press START to enter the pre-training mode, and then choose the sport profile you want to use.
  5. When M400 has found all the signals, press START. Recording started is displayed and you can start training.

You can also start the Interval timer during the session, for example after warm-up. Press and hold LIGHT to enter Quick menu, and then choose Interval timer.

Start a Session with Finish Time Estimator

Set the distance for your session and M400 will estimate the finish time of the session according to your speed.

  1. Begin by going to Timers > Finish time estimator.
  2. To set a target distance, go to Set distance and choose 5.00 km, 10.00 km, 1/2 marathon, Marathon or Set other distance. Press START. If you choose Set other distance, set the distance and press START. Finish time will be estimated for XX.XX is shown.
  3. Choose Start XX.XX km / X.XX mi and press START to enter the pre-training mode, then choose the sport profile you want to use.
  4. When M400 has found all the signals, press START. Recording started is displayed and you can start training.

You can also start the Finish time estimator during the session, for example after warm-up. Press and hold LIGHT to enter Quick menu, and then choose Finish time estimator.