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How do I get started with the GARMIN INSTINCT 3 AMOLED?
When using your GARMIN INSTINCT 3 AMOLED 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. Start an activity.
What are the functions of the buttons on the GARMIN INSTINCT 3 AMOLED?
| Button | Function |
| LIGHT / CTRL |
• Press to turn on the device. • Press to illuminate the screen. • Quickly press twice to turn on or off the flashlight. • Hold for two seconds to view the controls menu. • Hold for five seconds to request assistance. |
| UP / MENU |
• Press to scroll through the glance loop and menus. • From the watch face, hold to access the main menu. • Hold to access a contextual menu, if one is available in that part of the user interface. |
| DOWN / ABC |
• Press to scroll through the glance loop and menus. • Hold to view the altimeter, barometer, and compass (ABC) screen. |
| GPS / START / STOP |
• Press to choose an option in a menu. • From the watch face, press to open the apps and activities menu. • Press to view the activity list and start or stop an activity. • Hold to view GPS coordinates and save your location. |
| BACK / SET |
• Press to return to the previous screen. • During an activity, press to record a lap, rest, or advance to the next workout step. • Hold to view the clock menu. |
What activities can I track with the GARMIN INSTINCT 3 AMOLED?
The GARMIN INSTINCT 3 AMOLED can be used for a wide range of indoor, outdoor, athletic, and fitness activities. You can access the list by pressing GPS from the watch face and scrolling through the options. Here are the available activity categories and specific activities:
| Category | Activities |
| Outdoor | Archery, Bouldering, Climb, Expedition, Fish, Golf, Hike, Horseback, Hunt, Walk |
| Running | Indoor Track, Run, Track Run, Trail Run, Treadmill, Obstacle Racing, Virtual Run |
| Cycling | Bike, Bike Commute, Bike Indoor, Bike Tour, BMX, Cyclocross, eBike, eMTB, Gravel Bike, MTB, Road Bike |
| Swimming | Open Water, Pool Swim, Swimrun, Triathlon |
| Gym | Boxing, Cardio, Climb Indoor, Elliptical, Floor Climb, HIIT, Mixed Martial Arts, Pilates, Row Indoor, Stair Stepper, Strength, Yoga |
| Winter Sports | Backcountry Ski, Backcountry Snowboard, Ice Skating, Ski, Snowboard, Snowshoe, XC Classic Ski, XC Skate Ski |
| Water Sports | Boat, Kayak, Kiteboard, Row, SUP, Surf, Whitewater, Windsurf |
| Team Sports | American Football, Baseball, Basketball, Cricket, Field Hockey, Ice Hockey, Lacrosse, Rugby, Soccer/Football, Softball, Volleyball, Ultimate Disc |
| Racket Sports | Badminton, Padel, Pickleball, Platform Tennis, Racquetball, Squash, Table Tennis, Tennis |
| Motorsports | ATV, Motocross, Motorcycle, Overland, Snowmobile |
| Other | Breathwork, Gaming, Navigate, Other, Tactical, Track Me |
| Apps | ABC, Broadcast Heart Rate, Calendar, Clocks, Garmin Share, Health Snapshot, History, Messenger, Moon Phase, Music, Notifications, Project Wpt., Pulse Oximeter, Reference Point, Saved, Settings, Sunrise & Sunset, Tides, Wallet, Weather, Workouts |
How do I start and stop an activity on my GARMIN INSTINCT 3 AMOLED?
Starting an Activity
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, 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.
Stopping an Activity
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.
• To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack (GPS activities only).
• To navigate back to the starting point of your activity by the most direct path, select Back to Start > Straight Line (GPS activities only).
• To measure your recovery heart rate, select Recovery HR.
• To discard the activity, select Discard.
NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.
How can I use the golf features on the GARMIN INSTINCT 3 AMOLED?
Playing Golf
Before you play a course for the first time, you must download it from the Garmin Connect app. Before you play golf, you should charge the device.
1. From the watch face, press GPS.
2. Select Golf.
3. Go outside, and wait while the device locates satellites.
4. Select a course from the list of available courses.
5. Select to keep score.
6. Select a tee box.
7. Press UP or DOWN to scroll through the holes. The device automatically transitions when you move to the next hole.
8. After you complete your round, press GPS, and select End Round.
Viewing Hazards
You can view distances to hazards along the fairway for par 4 and 5 holes.
1. From the hole information screen, press GPS.
2. Select Hazards.
3. Press UP or DOWN to view other hazards for the current hole.
Moving the Flag
You can take a closer look at the green and move the pin location.
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.
Viewing and Measuring Shots
Before the device can automatically detect shots, you must enable scoring. To view your last shot distance:
1. While playing golf, press GPS.
2. Select Measure Shot.
To manually add a shot the watch didn’t detect:
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.
Keeping Score
1. From the hole information screen, press GPS.
2. Select Scorecard.
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.
How do I use PacePro Training on my GARMIN INSTINCT 3 AMOLED?
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
Before you can download a PacePro plan, you must have a Garmin Connect account.
1. Open the Garmin Connect app and select ••• or 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 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. You can preview the splits, elevation plot, and map before accepting the plan.
7. Select Accept Plan to start the plan.
8. If necessary, select ✓ to enable course navigation.
9. Press GPS to start the activity timer.
TIP: You can hold MENU, and select Stop PacePro > ✓ to stop the PacePro plan. The activity timer continues running.
What are the tips for recording swimming activities on the GARMIN INSTINCT 3 AMOLED?
The device is intended for surface swimming. Scuba diving with the device may damage the product. 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. A lower score is better.
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.
• 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.
How do I record a strength training or HIIT activity on the GARMIN INSTINCT 3 AMOLED?
Recording a Strength Training Activity
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 ✓.
6. Press GPS, and select Start Workout to start the set timer.
7. Start your first set. The watch counts your reps.
8. Press SET to finish the set and move to the next exercise, if available.
9. If necessary, press UP or DOWN to edit the number of reps.
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 (Free, AMRAP, EMOM, Tabata, Custom, or Workouts).
4. If necessary, follow the on-screen instructions.
5. Press GPS to start your first round.
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.
How do I customize activities and apps on the GARMIN INSTINCT 3 AMOLED?
You can customize the activities and apps list, data screens, data fields, and other settings on your GARMIN INSTINCT 3 AMOLED.
Adding or Removing a Favorite Activity
1. Hold MENU.
2. Select Activities & Apps.
3. To add a favorite activity, select the activity, and select Set as Favorite. To remove, 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 of the activity in the apps list.
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 and choose an option like Layout, selecting a field, Reorder, or Remove.
Creating a Custom Activity
1. From the watch face, press GPS.
2. Select Add.
3. Select an option: Select Copy Activity to create your custom activity from a saved one, or select Other > Other to create a new custom activity.
4. Follow the on-screen prompts to name and customize the activity.
How do I manage the clocks, alarms, timers, and stopwatch on the GARMIN INSTINCT 3 AMOLED?
Setting an Alarm
1. From any screen, hold SET.
2. Select Alarms.
3. Select 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, use a saved one, or use a quick timer.
4. If necessary, you can save, restart, or change the sound and vibe from the MENU.
5. Press GPS to start the timer.
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, or review laps.
How do I customize the appearance of my GARMIN INSTINCT 3 AMOLED?
You can customize the watch face and the glances on your GARMIN INSTINCT 3 AMOLED.
Customizing the Watch Face
1. From the watch face, hold MENU.
2. Select Watch Face.
3. Press UP or DOWN to preview watch face options.
4. Select Add New to create a custom watch face, or select a pre-existing face and press GPS.
5. Select an option to Apply the face or customize its Data, Data Color, Accent Color, Hands, Layout, or Seconds.
Customizing the Glance Loop
Glances provide quick access to health data, activity information, and more.
1. Hold MENU.
2. Select Appearance > Glances.
3. Select an option:
• To change the location of a glance in the loop, select a glance, and press UP or DOWN.
• To remove a glance from the loop, select a glance, and select 🗴.
• To add a glance to the loop, select Add, and select a glance.
• You can also select Create Folder to group multiple glances.
How do I use and manage performance measurements like VO2 Max., Training Status, and Recovery Time on my GARMIN INSTINCT 3 AMOLED?
These performance measurements are estimates that help you track and understand your training. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor.
Getting Your VO2 Max. Estimate for Running
1. Start a running activity.
2. Run for at least 10 minutes outdoors.
3. After your run, select Save.
4. Press UP or DOWN to scroll through the performance measurements.
Training Status
Training status shows you how your training affects your fitness and performance, based on changes to your VO2 max., acute load, and HRV status. Statuses include No Status, Detraining, Recovery, Maintaining, Productive, Peaking, Overreaching, Unproductive, and Strained. To get the most out of this feature, run or ride outdoors at least once a week and wear the watch consistently while sleeping.
Recovery Time
You can use your GARMIN INSTINCT 3 AMOLED with wrist-based heart rate 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 updates throughout the day based on sleep, stress, and physical activity.
Pausing and Resuming Your Training Status
If you are injured or sick, you can pause your training status. From the training status glance, hold MENU, and select Options > Pause Training Status. Sync with your Garmin Connect account. You can resume it later via the same menu.
How do I use the flashlight (Torch) and Garmin Pay on the GARMIN INSTINCT 3 AMOLED?
Using the Torch (Flashlight)
Using the torch can reduce battery life. You can reduce the brightness to extend the battery life.
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.
• To program the torch to flash in a selected pattern, hold MENU, select Strobe, select a mode, and press GPS.
Setting Up and Using Garmin Pay
The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations. This feature is not available in all regions.
Setting Up Your Wallet:
1. From the Garmin Connect app, select •••.
2. Select Garmin Pay > Get Started.
3. Follow the on-screen instructions.
Paying for a Purchase:
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.
How do I pair wireless sensors with my GARMIN INSTINCT 3 AMOLED?
The first time you connect a wireless sensor to your GARMIN INSTINCT 3 AMOLED using ANT+ or Bluetooth technology, you must pair the watch and sensor. Before you can pair, you must put on the heart rate monitor or install the sensor.
1. Bring the watch within 3 m (10 ft.) of the sensor. Stay 10 m (33 ft.) away from other wireless sensors while pairing.
2. Hold MENU.
3. Select Sensors & Accessories > Add New.
4. Select an option:
• Select Search All.
• Select your sensor type.
After the sensor is paired with your watch, the sensor status changes from Searching to Connected.
How do I manage phone connectivity features like notifications and pairing on my GARMIN INSTINCT 3 AMOLED?
Pairing Your Phone
To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone.
1. During the initial setup on your watch, select ✓ when you are prompted to pair with your phone. NOTE: If you previously skipped the pairing process, you can hold MENU, and select Phone > Pair Phone.
2. Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup process.
Viewing Notifications
1. From the watch face, press UP or DOWN to view the notifications glance.
2. Press GPS.
3. Select a notification.
4. Press GPS for more options.
Receiving an Incoming Phone Call
When you receive a phone call on your connected phone, the watch displays the name or number of the caller.
• 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)
Turning On and Off Phone Connection Alerts
You can set the watch to alert you when your phone connects and disconnects.
1. Hold MENU.
2. Select System > Phone > Alerts.
How do I manage power modes and battery settings on the GARMIN INSTINCT 3 AMOLED?
You can manage power settings to extend battery life. Hold MENU and select Power Manager to access these features.
Customizing the Battery Saver Feature
The battery saver feature allows you to quickly adjust system settings to extend battery life in watch mode.
1. Hold MENU.
2. Select Power Manager > Battery Saver.
3. Select Status to turn on the battery saver feature.
4. Select Edit, and select an option to customize, such as Watch Face, Phone, Wrist Heart Rate, Pulse Oximeter, Always On Display, or Brightness.
Changing the Power Mode During an Activity
1. During an activity, hold MENU.
2. Select Power Mode.
3. Select an option. The watch displays the hours of battery life available with the selected power mode.
Customizing Power Modes
You can customize existing power modes and create new custom power modes for activities.
1. Hold MENU.
2. Select Power Manager > Power Modes.
3. Select an option: Select a power mode to customize, or select Add to create a new custom power mode.
4. If necessary, enter a custom name.
5. Select an option to customize specific power mode settings, like the GPS setting.
6. If necessary, select Done to save and use the custom power mode.
How do I charge my GARMIN INSTINCT 3 AMOLED?
To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer.
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. The watch displays the current battery charge level.
4. Disconnect the watch after the battery charge level reaches 100%.
What are the battery life specifications for the GARMIN INSTINCT 3 AMOLED?
The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based heart rate, phone notifications, GPS, internal sensors, and connected sensors.
| Mode | Instinct 3 AMOLED – 45mm Battery Life | Instinct 3 AMOLED – 50mm Battery Life |
|---|---|---|
| Smartwatch mode | Up to 18 days with Wrist Gesture Up to 7 days with Always On Display |
Up to 24 days with Wrist Gesture Up to 9 days with Always On Display |
| Battery saver watch mode | Up to 24 days | Up to 30 days |
| GPS only mode | Up to 32 hours | Up to 40 hours |
| All satellite systems mode | Up to 25 hours | Up to 32 hours |
| All satellite systems plus multi-band mode | Up to 23 hours² | Up to 30 hours² |
| Max. battery GPS mode | Up to 68 hours | Up to 86 hours |
| Expedition GPS activity mode | Up to 16 days | Up to 20 days |
²Assuming typical use with SatIQ technology
How should I care for and clean my GARMIN INSTINCT 3 AMOLED?
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
Some users may experience skin irritation after prolonged use. To help prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.
1. Rinse with water, or use a damp lint-free cloth.
2. Allow the watch to dry completely.
My GARMIN INSTINCT 3 AMOLED is in the wrong language. How do I fix it?
You can change the device language selection if you have accidentally selected the wrong language on the GARMIN INSTINCT 3 AMOLED.
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.
My phone will not connect to my GARMIN INSTINCT 3 AMOLED. What should I do?
If your phone will not connect to the GARMIN INSTINCT 3 AMOLED, you can try these tips:
• 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.
My GARMIN INSTINCT 3 AMOLED does not display the correct time. How can I fix this?
The GARMIN INSTINCT 3 AMOLED 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 using the Garmin Express application.
• Sync your watch to a phone using the Garmin Connect App.
• Sync your watch with GPS by going to System > Time > Time Sync.
The time and date are updated automatically.
How can I maximize the battery life of my GARMIN INSTINCT 3 AMOLED?
To extend the life of the battery on your GARMIN INSTINCT 3 AMOLED, you can try these tips:
• Change the power mode during an activity.
• Turn on the battery saver feature from the controls menu.
• Reduce the screen timeout and brightness.
• Stop using the Always On Display screen option.
• Use UltraTrac satellite mode for your activity.
• Turn off Bluetooth technology when you are not using connected features.
• Use a watch face that is not updated every second.
• 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 mode.
How do I restart or reset my GARMIN INSTINCT 3 AMOLED?
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.)
What should I do if my step count or floors climbed seems inaccurate on my GARMIN INSTINCT 3 AMOLED?
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.
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 device with the Garmin Connect app or Garmin Express application. Wait while the data syncs, which can take several minutes.
The floors climbed amount does not seem accurate
Your watch uses an internal barometer to measure elevation changes as you climb floors. 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.
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