GARMIN INSTINCT 3 AMOLED (01) PDF MANUAL

When using your watch for the first time, you should complete these tasks to set it up and get to know the basic features.

1. Hold CTRL to turn on the watch.

2. Follow the on-screen instructions to complete the initial setup. During the initial setup, you can pair your phone with your watch to receive notifications, sync your activities, and more.

3. Charge the watch.

4. Check for software updates. For the best experience, you should keep the software on your watch up to date. Software updates provide changes and improvements to privacy, security, and features.

5. Start an activity.

NOTE: This feature is only available on Instinct 3 AMOLED – Tactical Edition models.

The Kill Switch feature quickly removes all saved user data and resets all settings to the factory default values.

Hold BACK and CTRL.

TIP: You can press any button to cancel the Kill Switch feature during a 10-second countdown.

After 10 seconds, the watch deletes all user-entered data.

You can customize the watch face information and appearance, or activate an installed Connect IQ™ watch face.

1. From the watch face, hold MENU.

2. Select Watch Face.

3. Press UP or DOWN to preview the watch face options.

4. Select Add New to create a custom watch face.

5. Scroll to a watch face, and press GPS.

6. Select an option:

• To activate the watch face, select Apply.

• To customize the data that appears on the watch face, select Data.

• To customize the color of the data that appears on the watch face, select Data Color.

• To customize the accent color of the watch face, select Accent Color.

• To change the sport for the gauges on the performance watch face, select Select Sport.

• To change the style of the hands for the analog watch face, select Hands.

• To change the style of the numbers for the digital watch face, select Layout.

• To change the style of the seconds for the digital watch face, select Seconds.

NOTE: Some activities appear in more than one category. Some activities are only available on the Instinct 3 AMOLED – Tactical Edition watch.

When you start an activity, GPS turns on automatically (if required).

1. From the watch face, press GPS.

2. If this is the first time you are starting an activity, select the checkbox next to each activity to add to your favorites, and select Done.

3. Select an option:

• Select an activity from your favorites.

• Select the “more” icon, and select an activity from the extended activity list.

4. If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch is ready. The watch is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required).

5. Press GPS to start the activity timer. The watch records activity data only while the activity timer is running.

• Charge the watch before starting an activity.

• Press SET to record laps, start a new set or pose, or advance to the next workout step.

• Press UP or DOWN to view additional data screens.

• Hold MENU, and select Power Mode to use a power mode to extend battery life.

1. Press GPS.

2. Select an option:

• To resume your activity, select Resume.

• To save the activity and view the details, select Save, press GPS, and select an option.

• To suspend your activity and resume it at a later time, select Resume Later.

• To mark a lap, select Lap. You can select to discard a lap for certain activities.

• To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack. NOTE: This feature is available only for activities that use GPS.

• To navigate back to the starting point of your activity by the most direct path, select Back to Start > Straight Line. NOTE: This feature is available only for activities that use GPS.

• To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later, select Recovery HR, and wait while the timer counts down.

• To discard the activity, select Discard.

NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.

Before you play a course for the first time, you must download it from the Garmin Connect app. Courses downloaded from the Garmin Connect app are updated automatically.

Before you play golf, you should charge the watch.

1. From the watch face, press GPS.

2. Select Golf.

3. Go outside, and wait while the watch locates satellites.

4. Select a course from the list of available courses.

5. Select the checkmark to keep score.

6. Select a tee box. The hole information screen appears, showing the current hole number, par for the hole, distances to the front, middle, and back of the green, and a map of the green.

NOTE: Because pin locations change, the watch calculates the distance to the front, middle, and back of the green, but not the actual pin location.

7. Select an option:

• Press UP or DOWN to scroll through the holes.

• Press GPS to open the golf menu.

When you move to the next hole, the watch automatically transitions to display the new hole information.

You can view distances to hazards along the fairway for par 4 and 5 holes. Hazards that affect shot selection are displayed individually or in groups to help you determine the distance to layup or carry.

1. From the hole information screen, press GPS.

2. Select Hazards.

• The distances to the front and back of the nearest hazard appear on the screen.

• The hazard type is listed at the top of the screen.

• The green is represented as a half circle at the top of the screen. The line below the green represents the center of the fairway.

• Hazards are indicated by a letter signifying the order of the hazards on the hole, and are shown below the green in approximate locations relative to the fairway.

3. Press UP or DOWN to view other hazards for the current hole.

During a round, you can press GPS to access additional features in the golf menu.

End Round: Ends the current round.

View Green: Allows you to move the pin location to get a more precise distance measurement.

Hazards: Shows the hazards for the current hole.

Measure Shot: Shows the distance of your previous shot recorded with the Garmin AutoShot™ feature. You can also manually record a shot.

Layups: Shows the layups for the current hole.

Scorecard: Opens the scorecard for the round.

Odometer: Shows the recorded time, distance, and steps traveled. This automatically starts and stops when you start or end a round.

Club Stats: Shows your statistics with each golf club, such as distance and accuracy information. Appears when you pair compatible Approach® CT10 club tracking sensors or enable the Club Prompt setting.

Sunrise & Sunset: Shows the sunrise, sunset, and twilight times for the current day.

Settings: Customizes the golf activity settings.

Moving the Flag

1. From the hole information screen, press GPS.

2. Select Move Flag.

3. Press UP or DOWN to move the pin location.

4. Press GPS. The distances on the hole information screen are updated to show the new pin location. The pin location is saved for only the current round.

Viewing Measured Shots

Before the device can automatically detect and measure shots, you must enable scoring. Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the device records your shot distance so you can view it later.

TIP: Automatic shot detection works best when you wear the device on your leading wrist and make good contact with the ball. Putts are not detected.

1. While playing golf, press GPS.

2. Select Measure Shot. Your last shot distance appears. NOTE: The distance automatically resets when you hit the ball again, putt on the green, or move to the next hole.

3. Press DOWN.

4. Select Previous Shots to view all recorded shot distances.

Manually Measuring a Shot

You can manually add a shot if the watch doesn’t detect it. You must add the shot from the location of the missed shot.

1. Take a shot and watch where your ball lands.

2. From the hole information screen, press GPS.

3. Select Measure Shot.

4. Press DOWN.

5. Select Add Shot.

6. If necessary, enter the club you used for the shot.

7. Walk or drive to your ball. The next time you take a shot, the watch automatically records your last shot distance. If necessary, you can manually add another shot.

Keeping Score

1. From the hole information screen, press GPS.

2. Select Scorecard. The scorecard appears when you are on the green.

3. Press UP or DOWN to scroll through the holes.

4. Press GPS to select a hole.

5. Press UP or DOWN to set the score. Your total score is updated.

Recording Statistics

Before you can record statistics, you must enable statistics tracking.

1. From the scorecard, select a hole.

2. Enter the total number of strokes taken, including putts, and press GPS.

3. Set the number of putts taken, and press GPS. NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.

4. If necessary, select an option: NOTE: If you are on a par 3 hole, fairway information does not appear.

• If your ball hit the fairway, select In Fairway.

• If your ball missed the fairway, select Missed Right or Missed Left.

5. If necessary, enter the number of penalty strokes.

Scoring Settings

During a round, press GPS, and select Settings > Scoring.

Scoring Method: Changes the method the device uses to keep score.

Handicap Scoring: Enables handicap scoring.

Set Handicap: Sets your handicap when handicap scoring is enabled.

Show Score: Displays your total score for the round at the top of the scorecard.

Stat Tracking: Enables statistics tracking for the number of putts, greens in regulation, and fairways hit while playing golf.

Penalties: Enables penalty stroke tracking while playing golf.

Prompt: Enables the prompt at the start of a round asking if you want to keep score.

About Stableford Scoring

When you select the Stableford scoring method, points are awarded based on the number of strokes taken relative to par. At the end of a round, the highest score wins. The device awards points as specified by the United States Golf Association. The scorecard for a Stableford scored game shows points instead of strokes.

Big Numbers Mode

You can change the size of the numbers on the hole information screen.

1. During a round, press GPS.

2. Select Settings > Big Numbers. The distances to the front, middle, and back of the green appear in large font on the hole information screen.

3. Press UP or DOWN to view additional data, including the PlaysLike distance to the middle of the green, wind speed and direction, and your handicap rating.

You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock formation.

1. From the watch face, press GPS.

2. Select Bouldering.

3. Select a grading system. NOTE: The next time you start a bouldering activity, the watch uses this grading system. You can hold MENU, select the activity settings, and select Grading System to change the system.

4. Select the difficulty level for the route.

5. Press GPS to start the route timer.

6. Start your first route.

7. Press SET to finish the route.

8. Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.

9. When you are done resting, press SET to start your next route.

10. Repeat this process for each route until your activity is complete.

11. After your last route, press GPS to stop the route timer.

12. Select Save.

You can use the Expedition activity to prolong the battery life while recording a multi-day activity.

Starting an Expedition

1. From the watch face, press GPS.

2. Select Expedition.

3. Press GPS to start the activity timer. The device enters low power mode and collects GPS track points once an hour. To maximize battery life, the device turns off all sensors and accessories, including the connection to your smartphone.

Recording a Track Point Manually

During an expedition, track points are recorded automatically based on the selected recording interval. You can manually record a track point at any time.

1. During an expedition, press GPS.

2. Select Add Point.

Viewing Track Points

1. During an expedition, press GPS.

2. Select View Points.

3. Select a track point from the list.

4. Select an option:

• To start navigating to the track point, select Go To.

• To view detailed information about the track point, select Details.

Going Fishing

1. From the watch face, press GPS.

2. Select Fish.

3. Press GPS.

4. Press GPS, and select an option:

• To add the catch to your fish count and save the location, select Log Catch.

• To save your current location, select Save Location.

• To set an interval timer, end time, or end time reminder for the activity, select Fish Timers.

• To navigate back to the starting point of your activity, select Back to Start, and select an option.

• To view your saved locations, select Saved Locations.

• To navigate to a destination, select Navigation, and select an option.

• To edit the activity settings, select Settings, and select an option.

5. After you complete your activity, press GPS, and select End Fish.

Going Hunting

You can save locations relevant to your hunt and view a map of saved locations. During a hunting activity, the device uses a GNSS mode that conserves battery life.

1. From the watch face, press GPS.

2. Select Hunt.

3. Press GPS, and select Start Hunt.

4. Press GPS, and select an option:

• To navigate back to the starting point of your activity, select Back to Start, and select an option.

• To save your current location, select Save Location.

• To view locations saved during this hunt activity, select Hunt Locations.

• To view all previously saved locations, select Saved Locations.

• To navigate to a destination, select Navigation, and select an option.

5. After you complete your hunt, press GPS, and select End Hunt.

Before you go for a track run, make sure you are running on a standard-shape, 400 m track. You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.

1. Stand on the outdoor track.

2. From the watch face, press GPS.

3. Select Track Run.

4. Wait while the watch locates satellites.

5. If you are running in lane 1, skip to step 11.

6. Press MENU.

7. Select the activity settings.

8. Select Lane Number.

9. Select a lane number.

10. Press BACK twice to return to the activity timer.

11. Press GPS.

12. Run around the track.

13. After you complete your activity, press GPS, and select Save.

Tips for Recording a Track Run

• Wait until the watch acquires satellite signals before starting a track run.

• During your first run on an unfamiliar track, run four laps to calibrate your track distance. You should run slightly past your starting point to complete the lap.

• Run each lap in the same lane. NOTE: The default Auto Lap® distance is 1600 m, or four laps around the track.

• If you are running in a lane other than lane 1, set the lane number in the activity settings.

Going for a Virtual Run

You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data.

1. From the watch face, press GPS.

2. Select Virtual Run.

3. On your tablet, laptop, or phone, open the Zwift™ app or another virtual training app.

4. Follow the on-screen instructions to start a running activity and pair the devices.

5. Press GPS to start the activity timer.

6. After you complete your activity, press GPS, and select Save.

Calibrating the Treadmill Distance

To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 2.4 km (1.5 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run.

1. Start a treadmill activity.

2. Run on the treadmill until your watch records at least 2.4 km (1.5 mi.).

3. After you finish the activity, press GPS to stop the activity timer.

4. Select an option:

• To calibrate the treadmill distance the first time, select Save. The device prompts you to complete the treadmill calibration.

• To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save.

5. Check the treadmill display for the distance traveled, and enter the distance on your watch.

Recording an Obstacle Racing Activity

When you participate in an obstacle course race, you can use the Obstacle Racing activity to record your time on each obstacle and your time running between obstacles.

1. From the watch face, press GPS.

2. Select Obstacle Racing.

3. Press GPS to start the activity timer.

4. Press SET to manually mark the beginning and end of each obstacle. NOTE: You can configure the Obstacle Tracking setting to save obstacle locations from your first loop of the course. On repeat loops of the course, the watch uses the saved locations to switch between obstacle and running intervals.

5. After you complete your activity, press GPS, and select Save.

The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time. You can also create a pace band for a known course to optimize your pace effort based on elevation changes.

Downloading a PacePro Plan from Garmin Connect

Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account.

1. Select an option:

• Open the Garmin Connect app, and select the three dots icon.

• Go to the Garmin Connect website.

2. Select Training & Planning > PacePro Pacing Strategies.

3. Follow the on-screen instructions to create and save a PacePro plan.

4. Select the send icon or Send to Device.

Starting a PacePro Plan

Before you can start a PacePro plan, you must download a plan from your Garmin Connect account.

1. From the watch face, press GPS.

2. Select an outdoor running activity.

3. Hold MENU.

4. Select Training > PacePro Plans.

5. Select a plan.

6. Press GPS. TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan.

7. Select Accept Plan to start the plan.

8. If necessary, select the checkmark to enable course navigation.

9. Press GPS to start the activity timer.

TIP: You can hold MENU, and select Stop PacePro > checkmark to stop the PacePro plan. The activity timer continues running.

Before you can use a compatible indoor trainer, you must pair the trainer with your watch using ANT+® technology.

You can use your watch with an indoor trainer to simulate resistance while following a course, ride, or workout. While using an indoor trainer, GPS is turned off automatically.

1. From the watch face, press GPS.

2. Select Bike Indoor.

3. Hold MENU.

4. Select Smart Trainer Options.

5. Select an option:

• Select Free Ride to go for a ride.

• Select Follow Workout to follow a saved workout.

• Select Follow Course to follow a saved course.

• Select Set Power to set the target power value.

• Select Set Grade to set the simulated grade value.

• Select Set Resistance to set the resistance force applied by the trainer.

6. Press GPS to start the activity timer. The trainer increases or decreases resistance based on the elevation information in the course or ride.

NOTICE: The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty.

NOTE: The watch has wrist-based heart rate enabled for swim activities.

Swim Terminology

• Length: One trip down the pool.

• Interval: One or more consecutive lengths. A new interval starts after a rest.

• Stroke: A stroke is counted every time your arm wearing the watch completes a full cycle.

• Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better.

Stroke Types

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field.

Tips for Swimming Activities

• Press SET to record an interval during open water swimming.

• Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The watch measures and records distance by completed pool lengths. The pool size must be correct to display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size. You can hold MENU, select the activity settings, and select Pool Size to change the size.

• For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the activity timer when resting.

• Press SET to record a rest during pool swimming.

• To help the watch count your lengths, use a strong push off the wall and glide before your first stroke.

• When doing drills, you must either pause the activity timer or use the drill logging feature.

Auto Rest and Manual Rest

NOTE: Swim data is not recorded during a rest. To view other data screens, you can press UP or DOWN.

The auto rest feature is available only for pool swimming. Your watch automatically detects when you are resting, and the rest screen appears. If you rest for more than 15 seconds, the watch automatically creates a rest interval. When you resume swimming, the watch automatically starts a new swim interval. You can turn on the auto rest feature in the activity options.

TIP: For best results using the auto rest feature, minimize your arm motions while resting.

During a pool or open water swim activity, you can manually mark a rest interval by pressing SET.

Training with the Drill Log

The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.

1. During your pool swim activity, press UP or DOWN to view the drill log screen.

2. Press SET to start the drill timer.

3. After you complete a drill interval, press SET. The drill timer stops, but the activity timer continues to record the entire swim session.

4. Select a distance for the completed drill. Distance increments are based on the pool size selected for the activity profile.

5. Select an option:

• To start another drill interval, press SET.

• To start a swim interval, press UP or DOWN to return to the swim training screens.

Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view your total time. For example, you can switch from biking to running and view your total time for biking and running throughout the multisport activity.

You can customize a multisport activity, or you can use the default triathlon activity set up for a standard triathlon.

Triathlon Training

When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity.

1. From the watch face, press GPS.

2. Select Triathlon.

3. Press GPS to start the activity timer.

4. Press SET at the beginning and end of each transition. The transition feature is on by default, and the transition time is recorded separately from the activity time. The transition feature can be turned on or off in the triathlon activity settings. If transitions are turned off, press SET to change sports.

5. After you complete your activity, press GPS, and select Save.

Creating a Multisport Activity

1. From the watch face, press GPS.

2. Select Add > Multisport.

3. Select a multisport activity type, or enter a custom name. Duplicate activity names include a number. For example, Triathlon(2).

4. Select two or more activities.

5. Select an option:

• Select an option to customize specific activity settings. For example, you can select whether to include transitions.

• Select Done to save and use the multisport activity.

6. Select the checkmark to add the activity to your list of favorites.

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.

1. From the watch face, press GPS.

2. Select Strength.

3. Select a workout.

4. Select Details to view a list of workout steps (optional).

5. Select the checkmark.

6. Press GPS, and select Start Workout to start the set timer.

7. Start your first set. The watch counts your reps. Your rep count appears when you complete at least four reps. TIP: The watch can only count reps of a single move for each set. When you want to change moves, you should finish the set and start a new one.

8. Press SET to finish the set and move to the next exercise, if available. The watch displays the total reps for the set. After several seconds, the rest timer appears.

9. If necessary, press UP or DOWN to edit the number of reps. TIP: You can also add the weight used for the set.

10. When you are done resting, press SET to start your next set.

11. Repeat for each strength training set until your activity is complete.

12. After your last set, press GPS, and select Stop Workout to stop the set timer.

13. Select Save.

Recording a HIIT Activity

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

1. From the watch face, press GPS.

2. Select HIIT.

3. Select an option:

• Select Free to record an open, unstructured HIIT activity.

• Select HIIT Timers > AMRAP to record as many rounds as possible during a set time period.

• Select HIIT Timers > EMOM to record a set number of moves every minute on the minute.

• Select HIIT Timers > Tabata to alternate between 20-second intervals of maximum effort with 10 seconds of rest.

• Select HIIT Timers > Custom to set your move time, rest time, number of moves, and number of rounds.

• Select Workouts to follow a saved workout.

4. If necessary, follow the on-screen instructions.

5. Press GPS to start your first round. The watch displays a countdown timer and your current heart rate.

6. If necessary, press SET to manually move to the next round or rest.

7. After you finish the activity, press GPS to stop the activity timer.

8. Select Save.

Recording an Indoor Climbing Activity

You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall.

1. From the watch face, press GPS.

2. Select Climb Indoor.

3. Select the checkmark to record route statistics.

4. Select a grading system. NOTE: The next time you start an indoor climbing activity, the device uses this grading system. You can hold MENU, select the activity settings, and select Grading System to change the system.

5. Select the difficulty level for the route.

6. Press GPS.

7. Start your first route. NOTE: When the route timer is running, the device automatically locks the buttons to prevent accidental button presses. You can hold any button to unlock the watch.

8. When you finish the route, descend to the ground. The rest timer starts automatically when you are on the ground. NOTE: If necessary, you can press SET to finish the route.

9. Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.

10. Enter the number of falls for the route.

11. When you are done resting, press SET and begin your next route.

12. Repeat this process for each route until your activity is complete.

13. Press GPS.

14. Select Save.

Viewing Your Ski Runs

Your watch records the details of each downhill skiing or snowboarding run using the auto run feature. This feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs when you start moving down hill.

1. Start a skiing or snowboarding activity.

2. Hold MENU.

3. Select View Runs.

4. Press UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, average speed, and total descent.

Recording a Backcountry Skiing or Snowboarding Activity

The backcountry skiing or snowboarding activity lets you switch between climbing and descending tracking modes so you can accurately track your statistics. You can customize the Mode Tracking setting to automatically or manually switch tracking modes.

1. From the watch face, press GPS.

2. Select an option:

• Select Backcountry Ski.

• Select Backcountry Snowboard.

3. Select an option:

• If you are starting your activity on a climb, select Climbing.

• If you are starting your activity moving downhill, select Descending.

4. Press GPS to start the activity timer.

5. If necessary, press SET to switch between climbing and descending tracking modes.

6. After you complete your activity, press GPS, and select Save.

Surfing

You can use the surfing activity to record your surfing sessions. After your session, you can view the number of waves, longest wave, and maximum speed.

1. From the watch face, press GPS.

2. Select Surf.

3. Wait on the beach until your watch acquires GPS signals.

4. Press GPS to start the activity timer.

5. After you complete your activity, press GPS to stop the activity timer.

6. Select Save to review the summary of your surfing session.

Viewing Your Water Sport Runs

Your watch records the details of each water sport run using the auto run feature. This feature automatically records new runs based on your movement. The activity timer pauses when you stop moving. The activity timer starts automatically when your movement speed increases. You can view run details from the paused screen or while the activity timer is running.

NOTE: This feature is not available for all water sport activity types.

1. Start a water sport activity.

2. Hold MENU.

3. Select View Runs.

4. Press UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, and average speed.

NOTE: This feature is available only on Instinct 3 AMOLED – Tactical Edition models.

The Applied Ballistics feature offers customized aiming solutions for long-range shooting based on your rifle characteristics, bullet characteristics, and various environmental conditions. You can enter parameters including wind, temperature, humidity, range, and firing direction.

Applied Ballistics Options

From the watch face, press GPS, select Applied Ballistics, and press GPS.

Quick Edit: Sets the range, direction of fire, and wind information.

Range Card: Displays data for various ranges based on user input parameters. You can change fields, edit the range increment, and set the base range.

Target Card: Sets the long-range shooting conditions for your current target, including range, elevation, and windage. You can change the selected target and customize conditions for up to 26 targets.

Environment: Sets the atmospheric conditions for your current environment. You can enter custom values, use the pressure and latitude values from the internal sensor in the device, or values from a connected wireless sensor.

Profile: Sets the bullet, gun, and scope properties for your current profile. You can change the selected profile and add additional profiles.

Change Fields: Customizes the data fields on the profile data screen.

Settings: Sets the units of measure, decimal place precision, target labels, and fire control options for windage and elevation.

Quickly Editing Shooting Conditions

1. From the Applied Ballistics app, press GPS.

2. Select Quick Edit.

3. Set the RNG value to the target distance.

4. Set the DOF value to your actual direction of fire.

5. Set the W 1 value to the low wind speed.

6. Set the W 2 value to the high wind speed.

7. Set the DIR value to the direction the wind is coming from.

8. Press SET to save your settings.

Range Card

Customizing the Range Card Fields

1. From the Applied Ballistics app, press GPS.

2. Select Range Card.

3. Hold GPS.

4. Select Change Fields.

5. Press GPS to scroll to a field.

6. Press DOWN or UP to change the field.

7. Press SET to save your changes.

Editing the Range Increment

1. From the Applied Ballistics app, press GPS.

2. Select Range Card.

3. Hold GPS.

4. Select Range Increment.

5. Enter a value.

Setting the Base Range

1. From the Applied Ballistics app, press GPS.

2. Select Range Card.

3. Hold GPS.

4. Select Base Range.

5. Enter a value.

Target Card

Adding a Target

You can add up to 26 targets.

1. From the Applied Ballistics app, press GPS.

2. Select Target Card > Add. The new target appears at the bottom of the list.

Editing the Target

1. From the Applied Ballistics app, press GPS.

2. Select Target Card.

3. Select a target.

4. Select an option to edit.

Changing the Target

1. From the Applied Ballistics app, press GPS.

2. Select Target Card.

3. Select a target.

4. Select Set as current.

Deleting All Targets

1. From the Applied Ballistics app, press GPS.

2. Select Target Card.

3. Hold GPS.

4. Select Delete All Targets.

Setting the Target Location Using GPS

1. While at the target location, hold CTRL, and select Save Location.

2. Wait while the watch locates satellites.

3. Save the target location.

4. Go to the firing location.

5. From the Applied Ballistics app, press GPS.

6. Select Target Card.

7. Select a target.

8. Select Use Saved Location Data.

9. Wait while the watch locates satellites.

10. Select the target location.

Environment

Editing the Environment

1. From the Applied Ballistics app, press GPS.

2. Select Environment.

3. Select an option to edit.

Enabling Auto Update

1. From the Applied Ballistics app, press GPS.

2. Select Environment > Auto Update > On.

Profile

Adding a Profile

1. From the Applied Ballistics app, press GPS.

2. Select Profile > Profile.

3. Select an option:

• To create a brand new profile, select + Profile.

• To create a new profile based on an existing profile, select the profile, select Copy, and enter a name.

Editing a Profile

1. From the Applied Ballistics app, press GPS.

2. Select Profile.

3. If necessary, select Profile, select a profile, select Edit Name, and enter a new name.

4. Select Bullet Data, and enter the bullet properties.

5. Select Gun Data, and select an option.

6. If necessary, select Gun Data > Advanced Settings, and select an option like Calibrate Muzzle Velocity, Calibrate Custom Drag Factor, or Calibrate DSF.

7. Select Output Units, and select the units of measure.

Deleting a Profile

1. From the Applied Ballistics app, press GPS.

2. Select Profile > Profile.

3. Select a profile.

4. Select Delete Profile.

Selecting a Different Profile

1. From the Applied Ballistics app, press GPS.

2. Select Profile > Profile.

3. Select a profile.

4. Select Change Profile.

Customizing the Profile Data Screen

1. During an Applied Ballistics activity, press DOWN to scroll to the profile data screen.

2. Press GPS, and select Change Fields.

3. Press DOWN or UP to scroll to a field.

4. Press GPS to select the field to change.

5. Press DOWN or UP to scroll through the fields.

6. Select a field.

7. Press BACK to save your changes.

NOTE: This feature is only available on Instinct 3 AMOLED – Tactical Edition models.

Jump Types

The jumpmaster feature allows you to set the jump type to one of three types: HAHO, HALO, or Static. The jump type selected determines what additional setup information is required. For all jump types, drop altitudes and opening altitudes are measured in feet above ground level (AGL).

HAHO: High Altitude High Opening. The jumpmaster jumps from a very high altitude and opens the parachute at a high altitude. You must set a DIP and a drop altitude of at least 1,000 feet. The drop altitude is assumed to be the same as the opening altitude. Common values for a drop altitude range from 12,000 to 24,000 feet AGL.

HALO: High Altitude Low Opening. The jumpmaster jumps from a very high altitude and opens the parachute at a low altitude. The required information is the same as the HAHO jump type, plus an opening altitude. The opening altitude must not be greater than the drop altitude. Common values for an opening altitude range from 2,000 to 6,000 feet AGL.

Static: The wind speed and direction are assumed to be constant for the duration of the jump. The drop altitude must be at least 1,000 feet.

Constant Settings

Select Jumpmaster, select a jump type, and select Constant.

Percent Max.: Sets the jump range for all jump types. A setting less than 100% decreases the drift distance to the DIP, and a setting greater than 100% increases the drift distance.

Safety Factor: Sets the margin of error for a jump (HAHO only). Safety factors are usually integer values of two or greater, and are determined by the jumpmaster based on specifications for the jump.

K-Freefall: Sets the wind drag value for a parachute during freefall, based on the parachute canopy rating (HALO only).

K-Open: Sets the wind drag value for an open parachute, based on the parachute canopy rating (HAHO and HALO).

K-Static: Sets the wind drag value for a parachute during a static jump, based on the parachute canopy rating (Static only).

Entering Jump Information

1. Press GPS.

2. Select Jumpmaster.

3. Select a jump type.

4. Complete one or more actions to enter your jump information:

• Select DIP to set a waypoint for the desired landing location.

• Select Drop Alt. to set the drop altitude AGL (in feet) when the jumpmaster exits the aircraft.

• Select Open Alt to set the open altitude AGL (in feet) when the jumpmaster opens the parachute.

• Select Forward Throw to set the horizontal distance traveled (in meters) due to aircraft speed.

• Select Crs. to HARP to set the direction traveled (in degrees) due to aircraft speed.

• Select Wind to set the wind speed (in knots) and direction (in degrees).

• Select Constant to fine-tune some information for the planned jump.

• Select Auto to DIP to enable navigation to the DIP automatically after you jump.

• Select GO TO HARP to start navigation to the HARP.

Entering Wind Information for HAHO and HALO Jumps

1. Press GPS.

2. Select Jumpmaster.

3. Select a jump type.

4. Select Wind > Add.

5. Select an altitude.

6. Enter a wind speed in knots and select Done.

7. Enter a wind direction in degrees and select Done. The wind value is added to the list. Only wind values included in the list are used in calculations.

8. Repeat steps 5–7 for each available altitude.

Resetting Wind Information

1. Press GPS.

2. Select Jumpmaster.

3. Select HAHO or HALO.

4. Select Wind > Reset. All wind values are removed from the list.

Entering Wind Information for a Static Jump

1. Press GPS.

2. Select Jumpmaster > Static > Wind.

3. Enter a wind speed in knots and select Done.

4. Enter a wind direction in degrees and select Done.

Starting a Workout

1. From the watch face, press GPS.

2. Select an activity.

3. Hold MENU, and select Training.

4. Select an option:

• To start an interval workout or a workout with a training target, select Quick Workout.

• To start a preloaded or saved workout, select Workout Library.

• To start a scheduled workout from your Garmin Connect training calendar, select Training Calendar.

5. Select a workout.

6. If necessary, select Do Workout.

7. Press GPS to start the activity timer.

Following a Workout From Garmin Connect

1. Open the Garmin Connect app or go to the website.

2. Select Training & Planning > Workouts.

3. Find a workout, or create and save a new workout.

4. Select the send icon or Send to Device.

5. Follow the on-screen instructions.

Following a Daily Suggested Workout

Before the watch can suggest a daily workout, you must have a training status and VO2 max. estimate.

1. From the watch face, press GPS.

2. Select Run or Bike. The daily suggested workout appears.

3. Select GPS, and select an option: To do the workout, select Do Workout; To discard, select Dismiss; To preview, select Steps; To update the target, select Target Type; To turn off notifications, select Disable Prompt.

Starting an Interval Workout

1. From the watch face, press GPS.

2. Select an activity.

3. Hold MENU.

4. Select Training > Quick Workout > Intervals.

5. Select an option:

• Select Open Repeats to mark your intervals and rest periods manually by pressing SET.

• Select Structured Repeats > Do Workout to use an interval workout based on distance or time.

6. If necessary, select the checkmark to include a warm up before the workout.

7. Press GPS to start the activity timer.

8. When your interval workout has a warm up, press SET to begin the first interval.

9. Follow the on-screen instructions.

10. At any time, press SET to stop the current interval or rest period and transition to the next.

Customizing an Interval Workout

1. From the watch face, press GPS.

2. Select Activities, and select an activity.

3. Press DOWN.

4. Select Training > Quick Workout > Intervals > Structured Repeats.

5. Press GPS, and select Edit.

6. Select one or more options:

• To set the interval duration and type, select Interval.

• To set the rest duration and type, select Rest.

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout, select Warm Up > On.

7. Press BACK. The watch saves your custom interval workout until you edit it again.

Using Virtual Partner®

NOTE: This feature is not available for all activities.

1. Hold MENU.

2. Select Activities & Apps.

3. Select an activity.

4. Select the activity settings.

5. Select Data Screens > Add > Virtual Partner.

6. Enter a pace or speed value.

7. Press UP or DOWN to change the location of the Virtual Partner screen (optional).

8. Start your activity.

9. Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.

Setting a Training Target

1. From the watch face, press GPS.

2. Select an activity.

3. Hold MENU.

4. Select Training > Set a Target.

5. Select an option: Distance Only, Distance and Time, or Distance and Pace/Speed.

6. Press GPS to start the activity timer.

Racing a Previous Activity

NOTE: This feature is not available for all activities.

1. From the watch face, press GPS.

2. Select an activity.

3. Hold MENU.

4. Select Training > Race an Activity.

5. Select an option: From History or Downloaded.

6. Select the activity.

7. Press GPS to start the activity timer.

8. After you complete your activity, press GPS, and select Save.

Using the Saved App

You can use the saved app to view your saved locations, activity locations, and courses.

1. From the watch face, press GPS.

2. Select Saved.

3. Select a saved item.

4. Select an option:

• To navigate to the location, select Go To.

• To navigate the course, select Do Course or Do Course in Reverse.

• To navigate to the start of the activity, select Back to Start.

• To view or edit details, select Details, Name, Icon, Icon Color, Position, Elevation, or Edit.

• To view an elevation graph, select Elevation Plot.

• To show the item on the map, select Map.

• To delete the item, select Delete.

Calculating the Size of an Area

1. From the watch face, press GPS.

2. Select Area Calc..

3. Wait while the watch locates satellites.

4. Walk around the perimeter of the area. TIP: You can hold MENU, and select Pan/Zoom to adjust the map.

5. Press GPS to calculate the area.

6. Select an option:

• To discard without saving, select Done.

• To convert measurements of the area to a different unit of measure, select Change Units.

• To save, select Save Activity.

When you pair your watch with a compatible phone, you can view information about a tide station, including the tide height and when the next high and low tides will occur.

Viewing Tide Information

1. From the watch face, press GPS.

2. Select Tides.

3. Select an option: a favorite station, Add > Current Location, Add > Saved, or Add > Coordinates.

4. Press DOWN to see tide information for upcoming days.

5. Press GPS, and select Set as Favorite to set this location as your favorite tide station.

Setting a Tide Alert

1. From the Tides app, select a saved tide station.

2. Press GPS, and select Set Alerts.

3. Select an option: Til High Tide or Til Low Tide.

Adding or Removing a Favorite Activity

1. Hold MENU.

2. Select Activities & Apps.

3. Select an option: To add a favorite, select the activity, and select Set as Favorite. To remove a favorite, select the activity, and select Remove from Favorites.

Changing the Order of an Activity in the Apps List

1. Hold MENU.

2. Select Activities & Apps.

3. Select an activity.

4. Select Reorder.

5. Press UP or DOWN to adjust the position.

Customizing the Data Screens

1. Hold MENU.

2. Select Activities & Apps.

3. Select the activity to customize.

4. Select the activity settings.

5. Select Data Screens.

6. Select a data screen to customize.

7. Select an option: Layout, Reorder, Remove, or select a field to change it.

8. If necessary, select Add to add a new data screen.

Adding a Map to an Activity

1. Hold MENU.

2. Select Activities & Apps.

3. Select the activity to customize.

4. Select the activity settings.

5. Select Data Screens > Add > Map.

Creating a Custom Activity

1. From the watch face, press GPS.

2. Select Add.

3. Select an option: Copy Activity or Other > Other.

4. If necessary, select an activity type.

5. Select a name or enter a custom name.

6. Select an option to customize settings or select Done to save.

7. Select the checkmark to add the activity to your favorites.

These settings allow you to customize each preloaded activity app. From the watch face, hold MENU, select Activities & Apps, select an activity, and select the activity settings.

3D Distance: Calculates distance using elevation change and horizontal movement.

3D Speed: Calculates speed using elevation change and horizontal movement.

Alerts: Sets training or navigation alerts.

Auto Climb: Automatically displays climb data when it detects elevation changes.

Auto Lap: Automatically marks laps at a specific distance or position.

Auto Pause: Stops the timer automatically when you stop moving.

Auto Rest: Automatically creates a rest interval during a pool swim.

Auto Run: Automatically detects ski or windsurf runs.

Auto Set: Automatically starts and stops exercise sets during strength training.

Auto Scroll: Automatically scrolls through data screens during an activity.

Auto Sport Change: Automatically detects transitions in multisport activities.

Auto Start: Automatically starts a motocross or BMX activity when moving.

Big Numbers: Changes the size of the numbers on the data screens.

Broadcast HR: Automatically broadcasts heart rate data when you start the activity.

Club Prompt: Prompts you to enter your golf club after a detected shot.

Data Screens: Customizes data screens.

Lap Key: Enables the SET button for recording a lap, set, or rest.

Power Mode: Sets the default power mode for the activity.

Power Save Timeout: Sets the timeout limit for the watch to stay in activity mode while waiting.

And many more specific settings for activities like Golf, Climbing, and Running.

You can set alerts for each activity. There are three types of alerts: event alerts, range alerts, and recurring alerts.

Event alert: Notifies you one time for a specific value (e.g., burn a specified number of calories).

Range alert: Notifies you when you are above or below a specified range (e.g., heart rate is below 60 bpm).

Recurring alert: Notifies you each time the watch records a specified value or interval (e.g., every 30 minutes).

Setting an Alert

1. Hold MENU.

2. Select Activities & Apps.

3. Select an activity.

4. Select the activity settings.

5. Select Alerts.

6. Select to Add New or edit an existing alert.

7. If necessary, select the type of alert.

8. Select a zone, enter min/max values, or enter a custom value for the alert.

9. If necessary, turn on the alert.

You can use the auto climb feature to detect elevation changes automatically during activities such as climbing, hiking, running, or biking.

1. Hold MENU.

2. Select Activities & Apps.

3. Select an activity.

4. Select the activity settings.

5. Select Auto Climb > Status.

6. Select Always or When Not Navigating.

7. Select an option:

• Select Run Screen to identify which data screen appears while running.

• Select Climb Screen to identify which data screen appears while climbing.

• Select Invert Colors to reverse the display colors when changing modes.

• Select Vertical Speed to set the rate of ascent over time.

• Select Mode Switch to set how quickly the device changes modes.

Hold MENU, select Activities & Apps, select an activity, select the activity settings, and select Satellites.

Off: Disables satellite systems for the activity.

Use Default: Enables the watch to use the default system setting for satellites.

GPS Only: Enables the GPS satellite system.

All Systems: Enables multiple satellite systems. Using multiple satellite systems together offers increased performance in challenging environments and faster position acquisition than using GPS only. However, using multiple systems can reduce battery life more quickly.

All + Multi-Band: Enables multiple satellite systems on multiple frequency bands for more consistent track logs, improved positioning, and fewer errors.

Auto Select: Enables the watch to use SatIQ™ technology to dynamically select the best multi-band system based on your environment, offering the best positioning accuracy while prioritizing battery life.

UltraTrac: Records track points and sensor data less frequently. This increases battery life but decreases the quality of recorded activities.

Setting an Alarm

1. From any screen, hold SET.

2. Select Alarms.

3. Select to Add Alarm, and enter the alarm time.

Editing an Alarm

1. From any screen, hold SET.

2. Select Alarms > Edit.

3. Select an alarm.

4. Select an option: Status, Time, Repeat, Sound and Vibe, Label, or Delete.

Using a Countdown Timer

1. From any screen, hold SET.

2. Select Timers.

3. Select an option to set a new timer or use a saved one.

4. If necessary, press MENU to save, restart, or customize the timer.

5. Press GPS to start the timer.

6. Press GPS to stop or ABC to restart.

Using the Stopwatch

1. From any screen, hold SET.

2. Select Stopwatch.

3. Press GPS to start the timer.

4. Press SET to restart the lap timer.

5. Press GPS to stop both timers.

6. Select an option to reset, save as activity, review laps, or exit.

Syncing the Time with GPS

Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync.

1. From any screen, hold SET.

2. Select Time Sync.

3. Wait while the device locates satellites.

Adding Alternate Time Zones

1. From any screen, hold SET.

2. Select Alt. Time Zones > Add Alt. Time Zone.

3. Press UP or DOWN to highlight a region, and press GPS to select it.

4. Select a time zone.

Editing an Alternate Time Zone

1. From any screen, hold SET.

2. Select Alt. Time Zones.

3. Select a time zone.

4. Press GPS.

5. Select an option: Set as Favorite, Rename, Abbreviate, Change Zone, or Delete.

Setting Time Alerts

1. From any screen, hold SET.

2. Select Alerts.

3. Select an option: to set an alert for sunset, sunrise, or every hour.

Using History

1. Hold MENU.

2. Select History.

3. Select an option: Activities, Records, Totals, or Options (to delete).

Deleting History

1. From the watch face, hold MENU.

2. Select History > Options.

3. Select an option: Delete All Activities or Reset Totals. NOTE: This does not delete any saved activities.

Viewing Your Personal Records

1. From the watch face, hold MENU.

2. Select History > Records.

3. Select a sport.

4. Select a record.

5. Select View Record.

Restoring a Personal Record

1. From the watch face, hold MENU.

2. Select History > Records.

3. Select a sport.

4. Select a record to restore.

5. Select Previous.

Clearing Personal Records

1. From the watch face, hold MENU.

2. Select History > Records.

3. Select a sport.

4. Select an option: To delete one record, select a record, and select Clear Record. To delete all records for the sport, select Clear All Records.

Viewing Data Totals

You can view the accumulated distance and time data saved to your watch.

1. From the watch face, hold MENU.

2. Select History > Totals.

3. Select an activity.

4. Select an option to view weekly or monthly totals.

Using the Odometer

The odometer automatically records the total distance traveled, elevation gained, and time in activities.

1. From the watch face, hold MENU.

2. Select History > Totals > Odometer.

3. Press UP or DOWN to view odometer totals.

Viewing Glances

Glances provide quick access to health data, activity information, built-in sensors, and more.

1. From the watch face, press DOWN to scroll through the glances list.

2. Press GPS to view more information.

3. Select an option: Press DOWN to view details, or press GPS to view additional options.

Customizing the Glance Loop

1. Hold MENU.

2. Select Appearance > Glances.

3. Select an option: To change location, select a glance and press UP or DOWN. To remove a glance, select it and then select the trash icon. To add a glance, select Add.

Creating Glance Folders

1. Hold MENU.

2. Select Appearance > Glances > Add > Create Folder.

3. Select the glances to include in the folder, and select Done.

4. Select or enter a name for the folder.

5. Select an icon for the folder.

6. If necessary, select an option to edit the folder or the glances within it.

Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The level range is from 5 to 100.

Tips for Improved Body Battery Data

• For more accurate results, wear the watch while sleeping.

• Good sleep charges your Body Battery.

• Strenuous activity and high stress can cause your Body Battery to drain more quickly.

• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.

These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.

• VO2 max.: The maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance.

• Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness.

• HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV) status.

• Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity.

• Functional threshold power (FTP): The watch uses your user profile information from the initial setup to estimate your FTP.

• Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where your muscles start to rapidly fatigue.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible chest heart rate monitor. For the most accurate estimate, complete the user profile setup and set your maximum heart rate.

1. Start a running activity.

2. Run outdoors at a moderate or high intensity, reaching at least 70% of your maximum heart rate.

3. After at least 10 minutes, select Save.

4. Press UP or DOWN to scroll through the performance measurements.

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your watch.

1. Start a cycling activity.

2. Ride at a steady, high intensity for at least 20 minutes.

3. After your ride, select Save.

4. Press UP or DOWN to scroll through the performance measurements.

Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data to display your heart rate variability status.

As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate.

Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride.

Viewing Your Performance Condition

1. Add Perform. Cond. to a data screen.

2. Go for a run or ride. After 6 to 20 minutes, your performance condition appears.

3. Scroll to the data screen to view your performance condition throughout the run or ride.

Training status shows you how your training affects your fitness level and performance, based on changes to your VO2 max., acute load, and HRV status over an extended time period.

• No Status: The watch needs multiple activities over two weeks to determine your training status.

• Detraining: You have a break in your training or are training less than usual. Your fitness level is declining.

• Recovery: Your lighter training load is allowing your body to recover, which is essential.

• Maintaining: Your current training load is enough to maintain your fitness level.

• Productive: Your current training load is moving your fitness level and performance in the right direction.

• Peaking: You are in ideal race condition. Your recently reduced training load is allowing your body to recover.

• Overreaching: Your training load is very high and counterproductive. Your body needs a rest.

• Unproductive: Your training load is at a good level, but your fitness is decreasing.

• Strained: There is an imbalance between your recovery and training load, often after hard training or a major event.

Recovery Time

You can use your device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. The recovery time appears immediately following an activity and counts down until it is optimal for you to attempt another hard workout. The device updates your recovery time throughout the day based on changes in sleep, stress, relaxation, and physical activity.

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, if your exercising heart rate is 140 bpm and it drops to 90 bpm after two minutes of rest, your recovery heart rate is 50 bpm. Higher numbers generally indicate healthier hearts.

TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart rate value.

Your training readiness is a score and a short message that helps you determine how ready you are for training each day. The score is continuously calculated and updated throughout the day using these factors: Sleep score, Recovery time, HRV status, Acute load, Sleep history, and Stress history.

The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options. From any screen, hold CTRL to open the menu.

Customizing the Controls Menu

1. Hold MENU.

2. Select Appearance > Controls.

3. Select a shortcut to customize.

4. Select an option:

• Select Reorder to change the location of the shortcut.

• Select Remove to remove the shortcut.

5. If necessary, select Add New to add an additional shortcut.

Using the torch (flashlight) can reduce battery life. You can reduce the brightness to extend the life of the battery.

1. Hold CTRL.

2. Select the torch icon.

3. If necessary, press GPS to turn on the torch.

4. Select an option:

• To adjust the brightness or color of the torch, press UP or DOWN.

• TIP: From any screen, you can quickly press CTRL twice to turn on the torch. For the first three seconds, you can press UP or DOWN to adjust the brightness or color.

• To program the torch to flash in a selected pattern, hold MENU, select Strobe, select a mode, and press GPS.

• To display your emergency contact information and program the torch to flash in a distress pattern, hold MENU, select Distress Pattern, and press GPS.

Editing the Custom Flashlight Strobe

1. Hold CTRL.

2. Select Torch icon > CUSTOM.

3. Press GPS to turn on the flashlight strobe (optional).

4. Select the edit icon.

5. Press UP or DOWN to scroll to a strobe setting.

6. Press GPS to scroll through the setting options.

7. Press BACK to save.

The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit or debit cards from a participating financial institution.

Setting Up Your Garmin Pay Wallet

1. From the Garmin Connect app, select the menu icon.

2. Select Garmin Pay > Get Started.

3. Follow the on-screen instructions.

Paying for a Purchase Using Your Watch

1. Hold CTRL.

2. Select the wallet icon.

3. Enter your four-digit passcode.

4. If you have added multiple cards, select DOWN to change to another card (optional).

5. Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.

6. If necessary, follow the instructions on the card reader to complete the transaction.

Managing Your Garmin Pay Cards

1. From the Garmin Connect app, select the menu icon.

2. Select Garmin Pay.

3. Select a card.

4. Select an option: To temporarily suspend or unsuspend the card, select Suspend Card. To delete the card, select the trash icon.

Changing Your Garmin Pay Passcode

1. From the Garmin Connect app, select the menu icon.

2. Select Garmin Pay > Change Passcode.

3. Follow the on-screen instructions.

Your watch displays a morning report based on your normal wake time. Press DOWN to view the report, which includes weather, sleep, overnight heart rate variability status, and more.

Customizing Your Morning Report

NOTE: You can customize these settings on your watch or in your Garmin Connect account.

1. Hold MENU.

2. Select Appearance > Morning Report.

3. Select an option:

• Select Show Report to enable or disable the morning report.

• Select Edit Report to customize the order and type of data that appears in your morning report.

Wearing the Watch

• Wear the watch above your wrist bone.

• NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should not shift while running or exercising. For pulse oximeter readings, you should remain motionless.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try these tips.

• Clean and dry your arm before putting on the watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

• Avoid scratching the heart rate sensor on the back of the watch.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Wait until the heart icon is solid before starting your activity.

• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity.

• Rinse the watch with fresh water after each workout.

Hold MENU, and select Sensors & Accessories > Wrist Heart Rate.

Status: Enables or disables the wrist heart rate monitor. The default value is Auto, which automatically uses the wrist heart rate monitor unless you pair an external heart rate monitor.

While Swimming: Enables or disables the wrist heart rate monitor during swimming activities.

Abnormal Heart Rate Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops below a target value. To set an alert:

1. Hold MENU.

2. Select Sensors & Accessories > Wrist Heart Rate > Abnormal Heart Rate Alerts.

3. Select High Alert or Low Alert.

4. Set the heart rate threshold value.

Broadcast HR: Allows you to begin broadcasting your heart rate data to a paired device. To broadcast:

1. Select an option, either from the Controls menu or through Sensors & Accessories > Wrist Heart Rate > Broadcast HR.

2. Press GPS. The watch starts broadcasting your heart rate data.

3. Pair your watch with your compatible device.

4. Press GPS to stop broadcasting your heart rate data.

Your watch has a wrist-based pulse oximeter to gauge the peripheral saturation of oxygen in your blood (SpO2).

Getting Pulse Oximeter Readings

1. While you are sitting or inactive, press DOWN from the watch face to view the pulse oximeter glance.

2. Press GPS to view glance details and begin a pulse oximeter reading.

3. Remain motionless for up to 30 seconds.

4. Press DOWN to view a graph of your pulse oximeter readings for the last seven days.

Setting the Pulse Oximeter Mode

1. Hold MENU.

2. Select Sensors & Accessories > Pulse Ox > Pulse Ox Mode.

3. Select an option: Manual Check, During Sleep, or All Day.

Tips for Erratic Pulse Oximeter Data

• Remain motionless while the watch reads your blood oxygen saturation.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.

• Use a silicone or nylon band.

• Clean and dry your arm before putting on the watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

The watch has a 3-axis compass with automatic calibration.

Setting the Compass Heading

1. From the compass glance, press GPS.

2. Select Lock Heading.

3. Point the top of the watch toward your heading, and press GPS.

Compass Settings

Hold MENU, and select Sensors & Accessories > Compass.

• Calibrate: Allows you to manually calibrate the compass sensor.

• Display: Sets the directional heading on the compass to letters, degrees, or milliradians.

• North Ref.: Sets the north reference of the compass.

• Mode: Sets the compass to use electronic-sensor data only (On), a combination of GPS and electronic-sensor data when moving (Auto), or GPS data only (Off).

Calibrating the Compass Manually

1. Hold MENU.

2. Select Sensors & Accessories > Compass > Calibrate > Start.

3. Follow the on-screen instructions. TIP: Move your wrist in a small figure eight motion until a message appears.

Setting the North Reference

1. Hold MENU.

2. Select Sensors & Accessories > Compass > North Ref..

3. Select an option: True, Magnetic, Grid, or User (manual variation).

Altimeter Settings

Hold MENU, and select Sensors & Accessories > Altimeter.

• Calibrate: Allows you to manually calibrate the altimeter sensor.

• Auto Cal.: Allows the altimeter to self-calibrate each time you use satellite systems.

• Sensor Mode: Sets the mode for the sensor (Auto, Altimeter Only, Barometer Only).

• Elevation: Sets the units of measure for elevation.

Calibrating the Barometric Altimeter

1. Hold MENU.

2. Select Sensors & Accessories > Altimeter.

3. Select an option: Auto Cal., Calibrate > Enter Manually, Calibrate > Use DEM, or Calibrate > Use GPS.

Barometer Settings

Hold MENU, and select Sensors & Accessories > Barometer.

• Calibrate: Allows you to manually calibrate the barometer sensor.

• Plot: Sets the time scale for the chart in the barometer glance.

• Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert.

• Sensor Mode: Sets the mode for the sensor (Auto, Altimeter Only, Barometer Only).

• Pressure: Sets how the watch displays pressure data.

Calibrating the Barometer

1. Hold MENU.

2. Select Sensors & Accessories > Barometer > Calibrate.

3. Select an option: Enter Manually, Use DEM, or Use GPS.

Setting a Storm Alert

1. Hold MENU.

2. Select Notifications & Alerts > System Alerts > Barometer > Storm Alert.

3. Select Status to turn the alert on or off, or select Rate to update the trigger rate.

Your watch can be paired and used with wireless sensors using ANT+ or Bluetooth technology.

Pairing Your Wireless Sensors

1. Bring the watch within 3 m (10 ft.) of the sensor.

2. Hold MENU.

3. Select Sensors & Accessories > Add New.

4. Select an option: Search All or select your sensor type.

Sensor Types

Running dynamics is real-time feedback about your running form. To get all six running form metrics, you must pair your watch with a compatible running dynamics accessory that measures torso movement, like the HRM-Fit or HRM-Pro series.

Running Dynamics Metrics

Tips for Missing Running Dynamics Data

• Make sure you have a compatible running dynamics accessory.

• Pair the accessory with your watch again.

• If using an HRM-Fit or HRM-Pro series accessory, pair it using ANT+ technology, not Bluetooth.

• If the data display shows only zeros, make sure the accessory is worn right-side up.

Using the inReach Remote

Before you can use the inReach remote function, you must add the inReach glance to the glances list.

1. Turn on the inReach satellite communicator.

2. On your watch, press DOWN from the watch face to view the inReach glance.

3. Press GPS to search for your inReach satellite communicator.

4. Press GPS to pair your inReach satellite communicator.

5. Press GPS, and select an option to send an SOS, text message, preset message, or view tracking.

Controlling a VIRB Action Camera

Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera and pair it with your watch.

1. Turn on your VIRB camera.

2. Pair your VIRB camera with your watch. The VIRB glance is automatically added to the glance loop.

3. Press DOWN from the watch face to view the VIRB glance.

4. Wait while your watch connects to your camera.

5. Select an option to record video, take a photo, take a burst, or change settings.

You can also control the VIRB camera during an activity from the VIRB data screen.

Panning and Zooming the Map

1. While navigating, press UP or DOWN to view the map.

2. Hold MENU.

3. Select Pan/Zoom.

4. Select an option:

• To toggle between panning up/down, left/right, or zooming, press GPS.

• To pan or zoom the map, press UP and DOWN.

• To quit, press BACK.

Map Settings

You can customize how the map appears. From the watch face, hold MENU, and select Map.

• Orientation: Sets the orientation of the map (North Up or Track Up).

• User Locations: Shows saved locations on the map.

• Cities: Shows city names on the map.

• Grid Lines: Shows grid lines on the map.

• Auto Zoom: Automatically selects the zoom level for optimal use of your map.

Pairing Your Phone

1. During the initial setup on your watch, select the checkmark when you are prompted to pair with your phone. NOTE: If you previously skipped pairing, hold MENU, and select Phone > Pair Phone.

2. Scan the QR code with your phone, and follow the on-screen instructions.

Enabling Bluetooth Notifications

1. Hold MENU.

2. Select Phone > Smart Notifications > Status > On.

3. Select General Use or During Activity.

4. Select a notification type.

5. Select status, tone, and vibration preferences.

6. Press BACK.

7. Select privacy and timeout preferences.

8. Press BACK.

9. Select Signature to add a signature to your text message replies.

Viewing Notifications

You can view notifications from the notification center (press UP from watch face), the notifications glance (press DOWN from watch face), or the notifications control (hold CTRL).

Receiving an Incoming Phone Call

• To accept the call, select Accept. NOTE: You must use your connected phone to talk.

• To decline the call, select Decline.

• To decline and send a text reply, select Reply (Android™ only).

Replying to a Text Message (Android™ only)

1. From the watch face, press UP to view the notification center.

2. Select a text message notification.

3. Press GPS.

4. Select Reply.

5. Select a message from the list.

Your device automatically checks for updates when connected to Bluetooth. You can manually check for updates from the system settings.

Updating the Software Using the Garmin Connect App

Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the watch with a compatible phone.

1. Sync your watch with the Garmin Connect app.

2. When new software is available, the Garmin Connect app automatically sends the update to your watch. The update is applied when you are not actively using the watch. When the update is complete, your watch restarts.

Updating the Software Using Garmin Express

Before you can update your device software, you must have a Garmin Connect account, and you must download the Garmin Express application.

1. Connect the device to your computer using the USB cable. When new software is available, Garmin Express sends it to your device.

2. Follow the on-screen instructions.

3. Do not disconnect your device from the computer during the update process.

Setting Up Your User Profile

1. Hold MENU.

2. Select User Profile.

3. Select an option to update your sex, date of birth, height, weight, wrist, heart rate zone, or power zone.

Viewing Your Fitness Age

1. Hold MENU.

2. Select User Profile > Fitness Age.

Setting Your Heart Rate Zones

1. Hold MENU.

2. Select User Profile > Heart Rate & Power Zones > Heart Rate.

3. Select Max. HR, and enter your maximum heart rate.

4. Select LTHR, and enter your lactate threshold heart rate.

5. Select Resting HR > Set Custom, and enter your resting heart rate.

6. Select Zones > Based On.

7. Select an option: BPM, %Max. HR, %HRR, or %LTHR.

8. Select a zone, and enter a value for each zone.

9. Select Sport Heart Rate to add separate zones for a sport profile (optional).

To use these features, the watch must be connected to the Garmin Connect app via Bluetooth, and your phone must have a data plan.

Adding Emergency Contacts

1. From the Garmin Connect app, select the menu icon.

2. Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.

3. Follow the on-screen instructions.

Turning Incident Detection On and Off

1. Hold MENU.

2. Select Safety > Incident Detection.

3. Select a GPS activity.

Requesting Assistance

1. Hold CTRL.

2. When you feel three vibrations, release the button to activate the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is complete to cancel the message.

Hold MENU, and select Health & Wellness.

• Heart Rate: Customize the wrist heart rate monitor settings.

• Pulse Ox Mode: Select a pulse oximeter mode.

• Daily Summary: Enables the Body Battery daily summary.

• Stress Alerts: Notifies you when periods of stress have drained your Body Battery level.

• Rest Alerts: Notifies you after a restful period.

• Move Alert: Enables or disables the Move Alert feature.

• Goal Alerts: Allows you to turn on and off goal alerts.

• Move IQ: Allows you to turn on and off Move IQ® events.

Viewing and Editing Your Saved Locations

1. From the watch face, press GPS.

2. Select Navigate > Saved Locations.

3. Select a saved location.

4. Select an option to view or edit the location details.

Navigating to a Destination

1. From the watch face, press GPS.

2. Select Navigate or select an activity and then hold MENU and select Navigation.

3. Select a category and choose a destination.

4. Select Go To to begin navigation.

Creating and Following a Course on Your Device

1. From the watch face, press GPS.

2. Select an activity.

3. Hold MENU.

4. Select Navigation > Courses > Create New.

5. Enter a name for the course and select the checkmark.

6. Select Add Location and follow the steps to add points to your course.

7. Select Done > Do Course to begin navigation.

Customizing the Battery Saver Feature

1. Hold MENU.

2. Select Power Manager > Battery Saver.

3. Select Status to turn the feature on.

4. Select Edit, and select an option to turn on or off, such as Watch Face, Phone, Wrist Heart Rate, Pulse Ox, Always On Display, or Brightness.

5. Select Low Battery Alert to receive an alert when the battery is low.

Customizing Power Modes

1. Hold MENU.

2. Select Power Manager > Power Modes.

3. Select a power mode to customize, or select Add to create a new one.

4. If necessary, enter a custom name.

5. Select an option to customize specific power mode settings.

6. If necessary, select Done to save and use the custom power mode.

Hold MENU, and select System.

• Language: Sets the language displayed on the watch.

• Time: Adjusts the time settings.

• Display: Adjusts the screen settings.

• Satellites: Sets the default satellite system to use for activities.

• Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.

• Sleep Mode: Sets your sleep hours and sleep mode preferences.

• Hot Keys: Assigns shortcuts to buttons.

• Auto Lock: Locks the buttons automatically to prevent accidental button presses.

• Format: Sets general format preferences like units of measure.

• Data Recording: Sets how the watch records activity data (Smart or Every Second).

• Reset: Resets user data and settings.

• Software Update: Installs downloaded software updates or enables automatic updates.

• About: Displays device, software, license, and regulatory information.

Changing the Screen Settings

1. Hold MENU.

2. Select System > Display.

3. Select an option for Night Vision, During Activity, General Use, or During Sleep.

4. Select an option to customize, like Always On Display, Brightness, Red Shift, Alerts, Wrist Gesture, or Timeout.

Customizing Sleep Mode

1. Hold MENU.

2. Select System > Sleep Mode.

3. Select an option: Schedule, Watch Face, Display, Nap Alarm, Do Not Disturb, or Battery Saver.

Customizing the Hot Keys

1. Hold MENU.

2. Select System > Hot Keys.

3. Select a button or combination of buttons to customize.

4. Select a function.

Changing the Units of Measure

1. Hold MENU.

2. Select System > Format > Units.

3. Select a measurement type.

4. Select a unit of measure.

Charging the Watch

1. Plug the cable end into the charging port on your watch.

2. Plug the other end of the cable into a USB-C® computer port or AC adapter (15 W minimum output power).

3. Disconnect the watch after the battery charge level reaches 100%.

Specifications

Device Care

• Do not use a sharp object to clean the device.

• Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.

• Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals.

• Avoid pressing the buttons under water.

• Avoid extreme shock and harsh treatment.

• Do not store the device where prolonged exposure to extreme temperatures can occur.

Cleaning the Watch

• Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger.

1. Rinse with water, or use a damp lint-free cloth.

2. Allow the watch to dry completely.

You can replace the bands with new Instinct 3 watch bands or compatible QuickFit® bands.

1. Push in the watch pin, and remove the band from the watch.

2. Select an option:

• To install Instinct 3 bands, align the new band with the holes on the watch, push in the watch pin, and press the band into place. NOTE: Make sure the band is secure. The watch pin should align with the holes on the watch.

• To install compatible QuickFit bands, install a compatible watch pin on the watch, and press the new band into place. NOTE: Make sure the band is secure. The latch should close over the watch pin.

3. Repeat the steps to change the other band.

1. Hold MENU.

2. Scroll down to the last item in the list, and press GPS.

3. Press GPS.

4. Select your language.

5. Press GPS.

• Turn off your phone and your watch, and turn them back on again.

• Enable Bluetooth technology on your phone.

• Update the Garmin Connect app to the latest version.

• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process.

• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop using.

• Bring your phone within 10 m (33 ft.) of the watch.

• On your phone, open the Garmin Connect app, and select > Garmin Devices > Add Device to enter pairing mode.

• From the watch face, hold MENU, and select Phone > Pair Phone.

The watch updates the time and date when you sync it. You should sync your watch to receive the correct time when you change time zones, and to update for daylight saving time.

1. Confirm that the time is set to automatic in the Time Settings.

2. Confirm that your computer or phone displays the correct local time.

3. Select an option:

• Sync your watch to a computer.

• Sync your watch to a phone.

• Sync your watch with GPS.

Restarting Your Watch

1. Hold CTRL until the watch turns off.

2. Hold CTRL to turn on the watch.

Resetting All Default Settings

Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your activity data.

1. From the watch face, hold MENU.

2. Select System > Reset.

3. Select an option:

• To reset all of the watch settings to the factory default values and save all user-entered information and activity history, select Reset Default Settings.

• To delete all activities from the history, select Delete All Activities.

• To reset all distance and time totals, select Reset Totals.

• To reset all of the watch settings to the factory default values and delete all user-entered information and activity history, select Delete Data and Reset Settings. NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch.

• Change the power mode during an activity.

• Turn on the battery saver feature from the controls menu.

• Reduce the screen timeout.

• Stop using the Always On Display screen timeout option, and select a shorter timeout.

• Reduce the screen brightness.

• Use UltraTrac satellite mode for your activity.

• Turn off Bluetooth technology when you are not using connected features.

• When pausing your activity for a longer period of time, use the Resume Later option.

• Use a watch face that is not updated every second (e.g., without a second hand).

• Limit the phone notifications the watch displays.

• Stop broadcasting heart rate data to paired devices.

• Turn off wrist-based heart rate monitoring.

• Turn on manual pulse oximeter readings instead of all-day or sleep modes.

• Frequently sync the watch to your Garmin account via computer or the Garmin Connect app. This downloads several days of satellite data, allowing it to locate signals quickly.

• Take your watch outside to an open area away from tall buildings and trees.

• Remain stationary for a few minutes.

My daily step count does not appear

The daily step count is reset every night at midnight. If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically.

My step count does not seem accurate

• Wear the watch on your non-dominant wrist.

• Carry the watch in your pocket when pushing a stroller or lawn mower.

• Carry the watch in your pocket when actively using your hands or arms only. NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps.

The step counts on my watch and my Garmin Connect account don’t match

The step count on your Garmin Connect account updates when you sync your watch. Sync your watch with the Garmin Express application or the Garmin Connect app.

The floors climbed amount does not seem accurate

Your watch uses an internal barometer to measure elevation changes. A floor climbed is equal to 3 m (10 ft.).

• Avoid holding handrails or skipping steps while climbing stairs.

• In windy environments, cover the watch with your sleeve or jacket as strong gusts can cause erratic readings.

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and sex.

Males

Females

FTP Ratings

These tables include classifications for functional threshold power (FTP) estimates by sex.

Males (Watts per Kilogram – W/kg)

Females (Watts per Kilogram – W/kg)

Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings.

The tire size is marked on both sides of the tire. You can measure the circumference of your wheel or use one of the calculators available on the internet.