Garmin Instinct Owner Manual

User Manual: Manual Smart Watch Manuals - Schematics & Service Manuals PDF

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Page Count: 26

Introduction
Activities and Apps
Heart Rate Features
- Wrist-based Heart Rate
Training
Clock
Navigation
History
Connected Features
Customizing Your Device
Wireless Sensors
Device Information
- Specifications
  - Battery Life Information
- Data Management
  - Disconnecting the USB Cable
  - Deleting Files
Device Maintenance
- Device Care
  - Cleaning the Device
- Changing the Bands
Troubleshooting
Appendix

INSTINCT™

Owner’s Manual

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products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates

and supplemental information concerning the use of this product.

Garmin®, the Garmin logo, and ANT+®, Auto Lap®, Auto Pause®, Edge®, inReach®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA

and other countries. Garmin Connect™, Garmin Explore™, Garmin Express™, Garmin Move IQ™, Instinct™, QuickFit™, tempe™, TrueUp™, and Xero™ are trademarks of Garmin Ltd. or its

subsidiaries. These trademarks may not be used without the express permission of Garmin.

American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® and Mac® are trademarks of Apple Inc., registered in the

U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. Advanced heartbeat analytics by

Firstbeat. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.

This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

M/N: A03603

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Introduction

WARNING

See the Important Safety and Product Information guide in the

product box for product warnings and other important

information.

Always consult your physician before you begin or modify any

exercise program.

Device Overview

LIGHT

CTRL

Select to turn the backlight on and off.

Hold to view the controls menu.

Hold to turn the device on.

GPS

Select to view the activity list and start or stop an activity.

Select to choose an option in a menu.

Hold to view GPS coordinates and save your location.

BACK

SET

Select to return to the previous screen.

Hold to view the clock menu.

DOWN

ABC

Select to scroll through the widget loop and menus.

Hold to view the altimeter, barometer, and compass (ABC)

screen.

Select to scroll through the widget loop and menus.

Hold to view the menu.

Viewing the Controls Menu

The controls menu contains options, such as turning on do not

disturb mode, locking the keys, and turning the device off.

NOTE: You can add, reorder, and remove the options in the

controls menu (Customizing the Controls Menu, page 15).

1From any screen, hold CTRL.

2Select UP or DOWN to scroll through the options.

Viewing Widgets

Your device comes preloaded with several widgets, and more

are available when you pair your device with a smartphone.

• Select UP or DOWN.

The device scrolls through the widget loop.

• Select GPS to view additional options and functions for a

widget.

Charging the Device

WARNING

This device contains a lithium-ion battery. See the Important

Safety and Product Information guide in the product box for

product warnings and other important information.

NOTICE

To prevent corrosion, thoroughly clean and dry the contacts and

the surrounding area before charging or connecting to a

computer. Refer to the cleaning instructions in the appendix.

1Plug the small end of the USB cable into the charging port on

your device.

2Plug the large end of the USB cable into a USB charging

port.

3Charge the device completely.

Pairing Your Smartphone with Your Device

To use the connected features of the Instinct device, it must be

paired directly through the Garmin Connect™ Mobile app,

instead of from the Bluetooth® settings on your smartphone.

1From the app store on your smartphone, install and open the

Garmin Connect Mobile app.

2Bring your smartphone within 10 m (33 ft.) of your device.

3Select CTRL to turn on the device.

The first time you turn on the device, it is in pairing mode.

TIP: To manually enter pairing mode, you can hold MENU,

and select Settings > Pair Phone.

4Select an option to add your device to your Garmin Connect

account:

• If this is the first time you are pairing a device with the

Garmin Connect Mobile app, follow the on-screen

instructions.

• If you already paired another device with the Garmin

Connect Mobile app, from the or menu, select

Garmin Devices > Add Device, and follow the on-screen

instructions.

Product Updates

On your computer, install Garmin Express™ (www.garmin.com

/express). On your smartphone, install the Garmin Connect

Mobile app.

This provides easy access to these services for Garmin®

devices:

• Software updates

• Data uploads to Garmin Connect

• Product registration

Setting Up Garmin Express

1Connect the device to your computer using a USB cable.

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2Go to www.garmin.com/express.

3Follow the on-screen instructions.

Activities and Apps

Your device can be used for indoor, outdoor, athletic, and fitness

activities. When you start an activity, the device displays and

records sensor data. You can save activities and share them

with the Garmin Connect community.

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.

Starting an Activity

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

required). When you stop the activity, the device returns to

watch mode.

1From the watch face, select GPS.

2Select an activity.

3If necessary, follow the on-screen instructions to enter

additional information.

4If necessary, wait while the device connects to your ANT+® or

Bluetooth sensors.

5If the activity requires GPS, go outside, and wait while the

device locates satellites.

6Select GPS to start the timer.

NOTE: The device does not record your activity data until

you start the timer.

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 1).

• Select UP or DOWN to view additional data pages.

Stopping an Activity

1Select GPS.

2Select an option:

• To resume your activity, select Resume.

• To save the activity and return to watch mode, select

Save.

• To suspend your activity and resume it at a later time,

select Resume Later.

• 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 discard the activity and return to watch mode, select

Discard > Yes.

NOTE: After stopping the activity, the device saves it

automatically after 30 minutes.

Creating a Custom Activity

1From the watch face, select GPS > Add.

2Select an option:

• Select Copy Activity to create your custom activity

starting from one of your saved activities.

• Select Other to create a new custom activity.

3If necessary, select an activity type.

4Select a name or enter a custom name.

Duplicate activity names include a number, for example:

Bike(2).

5Select an option:

• Select an option to customize specific activity settings. For

example, you can customize the data screens or auto

features.

• Select Done to save and use the custom activity.

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

Indoor Activities

The Instinct device can be used for training indoors, such as

running on an indoor track or using a stationary bike. GPS is

turned off for indoor activities.

When running or walking with GPS turned off, speed, distance,

and cadence are calculated using the accelerometer in the

device. The accelerometer is self-calibrating. The accuracy of

the speed, distance, and cadence data improves after a few

outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy.

You can use an optional foot pod to record pace, distance, and

cadence.

When cycling with GPS turned off, speed and distance are not

available unless you have an optional sensor that sends speed

and distance data to the device (such as a speed or cadence

sensor).

Calibrating the Treadmill Distance

To record more accurate distances for your treadmill runs, you

can calibrate the treadmill distance after you run at least 1.5 km

(1 mi.) on a treadmill. If you use different treadmills, you can

manually calibrate the treadmill distance on each treadmill or

after each run.

1Start a treadmill activity (Starting an Activity, page 2), and run

at least 1.5 km (1 mi.) on the treadmill.

2After you complete your run, select GPS.

3Select 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 > Yes.

4Check the treadmill display for the distance traveled, and

enter the distance on your device.

Outdoor Activities

The Instinct device comes preloaded with outdoor activities,

such as running and cycling. GPS is turned on for outdoor

activities. You can add new activities based on default activities,

such as walking or rowing. You can also add custom activities to

your device (Creating a Custom Activity, page 2).

Viewing Your Ski Runs

Your device 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 based on your movement.

The timer pauses when you stop moving downhill and when you

are on a chairlift. The timer remains paused during the chairlift

ride. You can start moving downhill to restart the timer. You can

view run details from the paused screen or while the timer is

running.

1Start a skiing or snowboarding activity.

2Hold MENU.

3Select View Runs.

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4Select 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.

Using the Metronome

The metronome feature plays tones at a steady rhythm to help

you improve your performance by training at a faster, slower, or

more consistent cadence.

NOTE: This feature is not available for all activities.

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select the activity settings.

5Select Metronome > Status > On.

6Select an option:

• Select Beats / Minute to enter a value based on the

cadence you want to maintain.

• Select Alert Frequency to customize the frequency of the

beats.

• Select Sounds to customize the metronome tone and

vibration.

7If necessary, select Preview to listen to the metronome

feature before you run.

8Go for a run (Starting an Activity, page 2).

The metronome starts automatically.

9During your run, select UP or DOWN to view the metronome

screen.

10If necessary, hold MENU to change the metronome settings.

Swimming

NOTICE

The device is intended for surface swimming. Scuba diving with

the device may damage the product and will void the warranty.

NOTE: The device cannot record wrist heart rate data while

swimming.

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

device 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. 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 when you are viewing interval history. You can also

select stroke type as a custom data field (Customizing the Data

Screens, page 13).

Free Freestyle

Back Backstroke

Breast Breaststroke

Fly Butterfly

Mixed More than one stroke type in an interval

Drill Used with drill logging (Training with the Drill Log, page 3)

Tips for Swimming Activities

• Before starting a pool swimming activity, follow the on-screen

instructions to select your pool size or enter a custom size.

• Select SET to record a rest during pool swimming.

The device automatically records swim intervals and lengths

for pool swimming.

• Select SET to record an interval during open water

swimming.

Resting During Pool Swimming

The default rest screen displays two rest timers. It also displays

time and distance for the last completed interval.

NOTE: Swim data is not recorded during a rest.

1During your swim activity, select SET to start a rest.

The display reverses to white text on a black background,

and the rest screen appears.

2During a rest, select UP or DOWN to view other data screens

(optional).

3Select SET, and continue swimming.

4Repeat for additional rest intervals.

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.

1During your pool swim activity, select UP or DOWN to view

the drill log screen.

2Select SET to start the drill timer.

3After you complete a drill interval, select SET.

The drill timer stops, but the activity timer continues to record

the entire swim session.

4Select a distance for the completed drill.

Distance increments are based on the pool size selected for

the activity profile.

5Select an option:

• To start another drill interval, select SET.

• To start a swim interval, select UP or DOWN to return to

the swim training screens.

Heart Rate Features

The Instinct device has a wrist-based heart rate monitor and is

also compatible with chest heart rate monitors (sold separately).

You can view heart rate data on the heart rate widget. If both

wrist-based heart rate and chest heart rate data are available,

your device uses the chest heart rate data.

Wrist-based Heart Rate

Wearing the Device

• Wear the device above your wrist bone.

NOTE: The device should be snug but comfortable. For more

accurate heart rate readings on the Instinct device, it should

not move while running or exercising.

NOTE: The optical sensor is located on the back of the

device.

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• See Tips for Erratic Heart Rate Data, page 4 for more

information about wrist-based heart rate.

• For more information about accuracy, go to garmin.com

/ataccuracy.

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 device.

• Avoid wearing sunscreen, lotion, and insect repellent under

the device.

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

device.

• Wear the device above your wrist bone. The device should

be snug but comfortable.

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

• Warm up for 5 to 10 minutes and get a heart rate reading

before starting your activity.

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute

(bpm) and a graph of your heart rate for the last 4 hours.

1From the watch face, select DOWN.

2Select GPS to view your average resting heart rate values for

the last 7 days.

Broadcasting Heart Rate Data to Garmin Devices

You can broadcast your heart rate data from your Instinct device

and view it on paired Garmin devices. For example, you can

broadcast your heart rate data to an Edge® device while cycling,

or to a VIRB® action camera during an activity.

NOTE: Broadcasting heart rate data decreases battery life.

1From the heart rate widget, hold MENU.

2Select Options.

3Select an option:

• Select Broadcast Heart Rate to start broadcasting heart

rate data now.

• Select Broadcast During Activity to broadcast heart rate

during timed activities (Starting an Activity, page 2).

The Instinct device starts broadcasting your heart rate data,

and appears.

NOTE: You can view only the heart rate widget while

broadcasting heart rate data.

4Pair your Instinct device with your Garmin ANT+ compatible

device.

NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, select any

key, and select Yes.

Turning Off the Wrist Heart Rate Monitor

The default value for the Wrist Heart Rate setting is Auto. The

device automatically uses the wrist-based heart rate monitor

unless you pair an ANT+ heart rate monitor to the device.

1From the heart rate widget, hold MENU.

2Select Options > Status > Off.

Training

Setting Up Your User Profile

You can update your gender, birth year, height, weight, heart

rate zone, and power zone settings. The device uses this

information to calculate accurate training data.

1Hold MENU.

2Select Settings > User Profile.

3Select an option.

Fitness Goals

Knowing your heart rate zones can help you measure and

improve your fitness by understanding and applying these

principles.

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve

cardiovascular capacity and strength.

If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations, page 5) to determine the best

heart rate zone for your fitness objectives.

If you do not know your maximum heart rate, use one of the

calculators available on the Internet. Some gyms and health

centers can provide a test that measures maximum heart rate.

The default maximum heart rate is 220 minus your age.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase

their cardiovascular strength and improve their level of fitness. A

heart rate zone is a set range of heartbeats per minute. The five

commonly accepted heart rate zones are numbered from 1 to 5

according to increasing intensity. Generally, heart rate zones are

calculated based on percentages of your maximum heart rate.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial

setup to determine your default heart rate zones. You can set

separate heart rate zones for sport profiles, such as running,

cycling, and swimming. For the most accurate calorie data

during your activity, set your maximum heart rate. You can also

set each heart rate zone and enter your resting heart rate

manually. You can manually adjust your zones on the device or

using your Garmin Connect account.

1Hold MENU.

2Select Settings > User Profile > Heart Rate.

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

4Select Resting HR, and enter your resting heart rate.

You can use the average resting heart rate measured by your

device, or you can set a custom resting heart rate.

5Select Zones > Based On.

6Select an option:

• Select BPM to view and edit the zones in beats per

minute.

• Select %Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus

resting heart rate).

7Select a zone, and enter a value for each zone.

8Select Add Sport Heart Rate, and select a sport profile to

add separate heart rate zones (optional).

9Repeat the steps to add sport heart rate zones (optional).

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Heart Rate Zone Calculations

Zone % of

Maximum

Heart Rate

Perceived Exertion Benefits

1 50–60% Relaxed, easy pace,

rhythmic breathing

Beginning-level

aerobic training,

reduces stress

2 60–70% Comfortable pace,

slightly deeper

breathing, conversation

possible

Basic cardiovascular

training, good

recovery pace

3 70–80% Moderate pace, more

difficult to hold

conversation

Improved aerobic

capacity, optimal

cardiovascular training

4 80–90% Fast pace and a bit

uncomfortable, breathing

forceful

Improved anaerobic

capacity and

threshold, improved

speed

5 90–100% Sprinting pace,

unsustainable for long

period of time, labored

breathing

Anaerobic and

muscular endurance,

increased power

Activity Tracking

The activity tracking feature records your daily step count,

distance traveled, intensity minutes, floors climbed, calories

burned, and sleep statistics for each recorded day. Your calories

burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps

widget. The step count is updated periodically.

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.

Auto Goal

Your device creates a daily step goal automatically, based on

your previous activity levels. As you move during the day, the

device shows your progress toward your daily goal À.

If you choose not to use the auto goal feature, you can set a

personalized step goal on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable

metabolic state changes. The move alert reminds you to keep

moving. After one hour of inactivity, Move! and the move bar

appear. Additional segments appear after every 15 minutes of

inactivity. The device also beeps or vibrates if audible tones are

turned on (System Settings, page 16).

Go for a short walk (at least a couple of minutes) to reset the

move alert.

Sleep Tracking

While you are sleeping, the device automatically detects your

sleep and monitors your movement during your normal sleep

hours. You can set your normal sleep hours in the user settings

on your Garmin Connect account. Sleep statistics include total

hours of sleep, sleep levels, and sleep movement. You can view

your sleep statistics on your Garmin Connect account.

NOTE: Naps are not added to your sleep statistics. You can use

do not disturb mode to turn off notifications and alerts, with the

exception of alarms (Using Do Not Disturb Mode, page 5).

Using Automated Sleep Tracking

1Wear your device while sleeping.

2Upload your sleep tracking data to the Garmin Connect site

(Manually Syncing Data with Garmin Connect Mobile,

page 11).

You can view your sleep statistics on your Garmin Connect

account.

Using Do Not Disturb Mode

You can use do not disturb mode to turn off the backlight, tone

alerts, and vibration alerts. For example, you can use this mode

while sleeping or watching a movie.

NOTE: You can set your normal sleep hours in the user settings

on your Garmin Connect account. You can enable the Sleep

Time option in the system settings to automatically enter do not

disturb mode during your normal sleep hours (System Settings,

page 16).

1Hold CTRL.

2Select .

Intensity Minutes

To improve your health, organizations such as the U.S. Centers

for Disease Control and Prevention, the American Heart

Association®, and the World Health Organization, recommend at

least 150 minutes per week of moderate intensity activity, such

as brisk walking, or 75 minutes per week of vigorous intensity

activity, such as running.

The device monitors your activity intensity and tracks your time

spent participating in moderate to vigorous intensity activities

(heart rate data is required to quantify vigorous intensity). You

can work toward achieving your weekly intensity minutes goal by

participating in at least 10 consecutive minutes of moderate to

vigorous intensity activities. The device adds the amount of

moderate activity minutes with the amount of vigorous activity

minutes. Your total vigorous intensity minutes are doubled when

added.

Earning Intensity Minutes

Your Instinct device calculates intensity minutes by comparing

your heart rate data to your average resting heart rate. If heart

rate is turned off, the device calculates moderate intensity

minutes by analyzing your steps per minute.

• Start a timed activity for the most accurate calculation of

intensity minutes.

• Exercise for at least 10 consecutive minutes at a moderate or

vigorous intensity level.

• Wear your device all day and night for the most accurate

resting heart rate.

Garmin Move IQ™ Events

The Move IQ feature automatically detects activity patterns,

such as walking, running, biking, swimming, and elliptical

training, for at least 10 minutes. You can view the event type

and duration on your Garmin Connect timeline, but they do not

appear in your activities list, snapshots, or newsfeed. For more

detail and accuracy, you can record a timed activity on your

device.

Activity Tracking Settings

Hold MENU, and select Settings > Activity Tracking.

Status: Turns off the activity tracking feature.

Move Alert: Displays a message and the move bar on the

digital watch face and steps screen. The device also beeps

or vibrates if audible tones are turned on (System Settings,

page 16).

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

alerts appear for your daily steps goal, daily floors climbed

goal, and weekly intensity minutes goal.

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

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Turning Off Activity Tracking

When you turn off activity tracking, your steps, floors climbed,

intensity minutes, sleep tracking, and Move IQ events are not

recorded.

1Hold MENU.

2Select Settings > Activity Tracking > Status > Off.

Workouts

You can create custom workouts that include goals for each

workout step and for varied distances, times, and calories. You

can create workouts using Garmin Connect or select a training

plan that has built-in workouts from Garmin Connect, and

transfer them to your device.

You can schedule workouts using Garmin Connect. You can

plan workouts in advance and store them on your device.

Following a Workout From the Web

Before you can download a workout from Garmin Connect, you

must have a Garmin Connect account (Garmin Connect,

page 10).

1Connect the device to your computer.

2Go to www.garminconnect.com.

3Create and save a new workout.

4Select Send to Device, and follow the on-screen

instructions.

5Disconnect the device.

Starting a Workout

Before you can start a workout, you must download a workout

from your Garmin Connect account.

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select Training > My Workouts.

5Select a workout.

NOTE: Only workouts that are compatible with the selected

activity appear in the list.

6Select Do Workout.

7Select GPS to start the timer.

After you begin a workout, the device displays each step of the

workout, step notes (optional), the target (optional), and the

current workout data.

About the Training Calendar

The training calendar on your device is an extension of the

training calendar or schedule you set up in Garmin Connect.

After you have added a few workouts to the Garmin Connect

calendar, you can send them to your device. All scheduled

workouts sent to the device appear in the training calendar list

by date. When you select a day in the training calendar, you can

view or do the workout. The scheduled workout stays on your

device whether you complete it or skip it. When you send

scheduled workouts from Garmin Connect, they overwrite the

existing training calendar.

Using Garmin Connect Training Plans

Before you can download and use a training plan from Garmin

Connect, you must have a Garmin Connect account (Garmin

Connect, page 10), and you must pair the Instinct device with a

compatible smartphone.

1From the Garmin Connect Mobile app, select Training >

Training Plans > Find a Plan.

2Select and schedule a training plan.

3Select , and follow the on-screen instructions.

4Review the training plan in your calendar.

Interval Workouts

You can create interval workouts based on distance or time. The

device saves your custom interval workout until you create

another interval workout. You can use open intervals for track

workouts and when you are running a known distance.

Creating an Interval Workout

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select Training > Intervals > Edit > Interval > Type.

5Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the

Open option.

6If necessary, select Duration, enter a distance or time

interval value for the workout, and select .

7Select BACK.

8Select Rest > Type.

9Select Distance, Time, or Open.

10If necessary, enter a distance or time value for the rest

interval, and select .

11Select BACK.

12Select one or more options:

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout, select

Warm Up > On.

• To add an open-ended cool down to your workout, select

Cool Down > On.

Starting an Interval Workout

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select Training > Intervals > Do Workout.

5Select GPS to start the timer.

6When your interval workout has a warm up, select SET to

begin the first interval.

7Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

Stopping an Interval Workout

• At any time, select SET to end an interval.

• At any time, select GPS to stop the timer.

• If you added a cool down to your interval workout, select SET

to end the interval workout.

Using Virtual Partner®

Your Virtual Partner is a training tool designed to help you meet

your goals. You can set a pace for the Virtual Partner and race

against it.

NOTE: This feature is not available for all activities.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

4Select the activity settings.

5Select Data Screens > Add > Virtual Partner.

6Enter a pace or speed value.

7Start your activity (Starting an Activity, page 2).

8Select UP or DOWN to scroll to the Virtual Partner screen

and see who is leading.

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Setting a Training Target

The training target feature works with the Virtual Partner feature

so you can train toward a set distance, distance and time,

distance and pace, or distance and speed goal. During your

training activity, the device gives you real-time feedback about

how close you are to achieving your training target.

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select Training > Set a Target.

5Select an option:

• Select Distance Only to select a preset distance or enter

a custom distance.

• Select Distance and Time to select a distance and time

target.

• Select Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

The training target screen appears and displays your

estimated finish time. The estimated finish time is based on

your current performance and the time remaining.

6Select GPS to start the timer.

Cancelling a Training Target

1During an activity, hold MENU.

2Select Cancel Target > Yes.

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This

feature works with the Virtual Partner feature so you can see

how far ahead or behind you are during the activity.

NOTE: This feature is not available for all activities.

1From the watch face, select GPS.

2Select an activity.

3Hold MENU.

4Select Training > Race an Activity.

5Select an option:

• Select From History to select a previously recorded

activity from your device.

• Select Downloaded to select an activity you downloaded

from your Garmin Connect account.

6Select the activity.

The Virtual Partner screen appears indicating your estimated

finish time.

7Select GPS to start the timer.

8After you complete your activity, select GPS > Save.

Personal Records

When you complete an activity, the device displays any new

personal records you achieved during that activity. Personal

records include your fastest time over several typical race

distances and longest run or ride.

Viewing Your Personal Records

1Hold MENU.

2Select History > Records.

3Select a sport.

4Select a record.

5Select View Record.

Restoring a Personal Record

You can set each personal record back to the one previously

recorded.

1Hold MENU.

2Select History > Records.

3Select a sport.

4Select a record to restore.

5Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record

1Hold MENU.

2Select History > Records.

3Select a sport.

4Select a record to delete.

5Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

1Hold MENU.

2Select History > Records.

NOTE: This does not delete any saved activities.

3Select a sport.

4Select Clear All Records > Yes.

The records are deleted for that sport only.

Clock

Setting an Alarm

You can set up to ten separate alarms. You can set each alarm

to sound once or to repeat regularly.

1From any screen, hold SET.

2Select Alarms.

3Enter the alarm time.

4Select Repeat, and select when the alarm should repeat

(optional).

5Select Sounds, and select a type of notification (optional).

6Select Backlight > On to turn on the backlight with the alarm

(optional).

7Select Label, and select a description for the alarm

(optional).

Starting the Countdown Timer

1From any screen, hold SET.

2Select Timers.

3Enter the time.

4If necessary, select an option to edit the timer:

• To automatically restart the timer after it expires, select UP

> Restart > On.

• To select a type of notification, select UP > Sounds.

5Select GPS to start the timer.

Using the Stopwatch

1From any screen, hold SET.

2Select Stopwatch.

3Select GPS to start the timer.

4Select SET to restart the lap timer À.

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The total stopwatch time Á continues running.

5Select GPS to stop both timers.

6Select UP, and select an option.

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 the time with GPS

when you change time zones, and to update for daylight saving

time.

1From any screen, hold SET.

2Select Set Time With GPS.

3Wait while the device locates satellites (Acquiring Satellite

Signals, page 19).

Setting Alerts

1From any screen, hold SET.

2Select Alerts.

3Select an option:

• To set an alert to sound a specific number of minutes or

hours before the actual sunset occurs, select Til Sunset >

Status > On, select Time, and enter the time.

• To set an alert to sound a specific number of minutes or

hours before the actual sunrise occurs, select Til Sunrise

> Status > On, select Time, and enter the time.

• To set an alert to sound when a storm approaches, select

Storm > On, select Rate, and select the rate of pressure

change.

• To set an alert to sound every hour, select Hourly > On.

Navigation

Saving Your Location

You can save your current location to navigate back to it later.

1From any screen, hold GPS.

2Select GPS.

3If necessary, select DOWN to edit location information.

Editing Your Saved Locations

You can delete a saved location or edit its name, elevation, and

position information.

1From the watch face, select GPS > Navigate > Saved

Locations.

2Select a saved location.

3Select an option to edit the location.

Viewing the Altimeter, Barometer, and

Compass

The device contains internal altimeter, barometer, and compass

sensors with automatic calibration.

1From any screen, hold ABC.

2Select UP or DOWN to view separate altimeter, barometer,

and compass screens.

Projecting a Waypoint

You can create a new location by projecting the distance and

bearing from your current location to a new location.

1If necessary, select GPS > Add > Project Wpt. to add the

project waypoint app to the apps list.

2Select Yes to add the app to your list of favorites.

3From the watch face, select GPS > Project Wpt..

4Select UP or DOWN to set the heading.

5Select GPS.

6Select DOWN to select a unit of measure.

7Select UP to enter the distance.

8Select GPS to save.

The projected waypoint is saved with a default name.

Navigating to a Destination

You can use your device to navigate to a destination or follow a

course.

1From the watch face, select GPS > Navigate.

2Select a category.

3Respond to the on-screen prompts to choose a destination.

4Select Go To.

Navigation information appears.

5Select GPS to begin navigation.

Creating and Following a Course on Your

Device

1From the watch face, select GPS > Navigate > Courses >

Create New.

2Enter a name for the course, and select .

3Select Add Location.

4Select an option.

5If necessary, repeat steps 3 and 4.

6Select Done > Do Course.

Navigation information appears.

7Select GPS to begin navigation.

Marking and Starting Navigation to a Man

Overboard Location

You can save a man overboard (MOB) location, and

automatically start navigation back to it.

TIP: You can customize the hold function of the keys to access

the MOB function (Customizing the Hot Keys, page 16).

From the watch face, select GPS > Navigate > Last MOB.

Navigation information appears.

Navigating with Sight 'N Go

You can point the device at an object in the distance, such as a

water tower, lock in the direction, and then navigate to the

object.

1From the watch face, select GPS > Navigate > Sight 'N Go.

2Point the top of the watch at an object, and select GPS.

Navigation information appears.

3Select GPS to begin navigation.

Navigating to Your Starting Point During an

Activity

You can navigate back to the starting point of your current

activity in a straight line or along the path you traveled. This

feature is available only for activities that use GPS.

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1During an activity, select GPS > Back to Start.

2Select an option:

• To navigate back to the starting point of your activity along

the path you traveled, select TracBack.

• To navigate back to the starting point of your activity in a

straight line, select Straight Line.

Your current location À, the track to follow Á, and your

destination Â appear on the map.

Navigating to the Starting Point of Your Last

Saved Activity

You can navigate back to the starting point of your last saved

activity in a straight line or along the path you traveled. This

feature is available only for activities that use GPS.

1Select GPS > Navigate > Back to Start > Straight Line.

A line appears on the map from your current location to the

starting point of the last saved activity.

NOTE: You can start the timer to prevent the device from

timing out to watch mode.

2Select DOWN to view the compass (optional).

The arrow points toward your starting point.

Stopping Navigation

1During an activity, hold MENU.

2Select Stop Navigation.

Calculating the Size of an Area

Before you can calculate the size of an area, you must acquire

satellites.

1From the watch face, select GPS > Area Calc..

2Walk around the perimeter of the area.

TIP: You can hold MENU, and select Pan/Zoom to adjust the

map (Panning and Zooming the Map, page 9).

3Select GPS to calculate the area.

4Select an option:

• To exit without saving, select Done.

• To convert measurements of the area to a different unit of

measure, select Change Units.

• To save, select Save Activity.

Map

represents your location on the map. Location names and

symbols appear on the map. When you are navigating to a

destination, your route is marked with a line on the map.

• Map navigation (Panning and Zooming the Map, page 9)

• Map settings (Map Settings, page 15)

Panning and Zooming the Map

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

2Hold MENU.

3Select Pan/Zoom.

4Select an option:

• To toggle between panning up and down, panning left and

right, or zooming, select GPS.

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

• To quit, select BACK.

History

History includes time, distance, calories, average pace or speed,

lap data, and optional sensor information.

NOTE: When the device memory is full, your oldest data is

overwritten.

Using History

History contains previous activities you have saved on your

device.

1Hold MENU.

2Select History > Activities.

3Select an activity.

4Select an option:

• To view additional information about the activity, select

Details.

• To select a lap and view additional information about each

lap, select Laps.

• To select an interval and view additional information about

each interval, select Intervals.

• To select an exercise set and view additional information

about each set, select Sets.

• To view the activity on a map, select Map.

• To view your time in each heart rate zone, select Time in

Zone (Viewing Your Time in Each Heart Rate Zone,

page 9).

• To view an elevation plot of the activity, select Elevation

Plot.

• To delete the selected activity, select Delete.

Viewing Your Time in Each Heart Rate Zone

Before you can view heart rate zone data, you must complete an

activity with heart rate and save the activity.

Viewing your time in each heart rate zone can help you adjust

your training intensity.

1Hold MENU.

2Select History > Activities.

3Select an activity.

4Select Time in Zone.

Viewing Data Totals

You can view the accumulated distance and time data saved to

your device.

1Hold MENU.

2Select History > Totals.

3If necessary, select an activity.

4Select 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.

1Hold MENU.

2Select History > Totals > Odometer.

3Select UP or DOWN to view odometer totals.

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Syncing Activities

You can sync activities from other Garmin devices to your

Instinct device using your Garmin Connect account. For

example, you can record a ride with an Edge device, and view

your activity details on your Instinct device.

1Hold MENU.

2Select History > Options > TrueUp > On.

When you sync your device with your smartphone, recent

activities from your other Garmin devices appear on your Instinct

device.

Deleting History

1Hold MENU.

2Select History > Options.

3Select an option:

• Select Delete All Activities to delete all activities from the

history.

• Select Reset Totals to reset all distance and time totals.

NOTE: This does not delete any saved activities.

4Confirm your selection.

Connected Features

Connected features are available for your Instinct device when

you connect the device to a compatible smartphone using

Bluetooth wireless technology. Some features require you to

install the Garmin Connect Mobile app on the connected

smartphone. Go to www.garmin.com/apps for more information.

Phone notifications: Displays phone notifications and

messages on your Instinct device.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using

email or social media, allowing them to view your live data on

a Garmin Connect tracking page.

Activity uploads to Garmin Connect: Automatically sends

your activity to your Garmin Connect account as soon as you

finish recording the activity.

Bluetooth sensors: Allows you to connect Bluetooth

compatible sensors, such as a heart rate monitor.

Find my phone: Locates your lost smartphone that is paired

with your Instinct device and currently within range.

Find my device: Locates your lost Instinct device that is paired

with your smarphone and currently within range.

Enabling Bluetooth Notifications

Before you can enable notifications, you must pair the Instinct

device with a compatible mobile device (Pairing Your

Smartphone with Your Device, page 1).

1Hold MENU.

2Select Settings > Phone > Smart Notifications > Status >

On.

3Select During Activity.

4Select a notification preference.

5Select a sound preference.

6Select Not During Activity.

7Select a notification preference.

8Select a sound preference.

9Select Timeout.

10Select the amount of time the alert for a new notification

appears on the screen.

Viewing Notifications

1From the watch face, select UP to view the notifications

widget.

2Select GPS, and select a notification.

3Select DOWN for more options.

4Select BACK to return to the previous screen.

Managing Notifications

You can use your compatible smartphone to manage

notifications that appear on your Instinct device.

Select an option:

• If you are using an Apple® smartphone, use the

notifications settings on your smartphone to select the

items to show on the device.

• If you are using a smartphone with Android™, from the

Garmin Connect Mobile app, select Settings > Smart

Notifications.

Turning Off Bluetooth Technology

1Hold MENU.

2Select Settings > Phone > Status > Off to turn off Bluetooth

wireless technology on your Instinct device.

Refer to the owner's manual for your mobile device to turn off

Bluetooth wireless technology on your mobile device.

Turning On and Off Smartphone Connection Alerts

You can set the Instinct device to alert you when your paired

smartphone connects and disconnects using Bluetooth wireless

technology.

NOTE: Smartphone connection alerts are turned off by default.

1Hold MENU.

2Select Settings > Phone > Alerts.

Locating a Lost Mobile Device

You can use this feature to help locate a lost mobile device that

is paired using Bluetooth wireless technology and currently

within range.

1Hold CTRL to view the controls menu.

2Select .

The Instinct device begins searching for your paired mobile

device. An audible alert sounds on your mobile device, and

the Bluetooth signal strength displays on the Instinct device

screen. The Bluetooth signal strength increases as you move

closer to your mobile device.

3Select BACK to stop searching.

Garmin Connect

You can connect with your friends on your Garmin Connect

account. Garmin Connect gives you the tools to track, analyze,

share, and encourage each other. Record the events of your

active lifestyle including runs, walks, rides, swims, hikes, and

more.

You can create your free Garmin Connect account when you

pair your device with your phone using the Garmin Connect

Mobile app, or you can go to connect.garmin.com.

Track your progress: You can track your daily steps, join a

friendly competition with your connections, and meet your

goals.

Store your activities: After you complete and save a timed

activity with your device, you can upload that activity to your

Garmin Connect account and keep it as long as you want.

Analyze your data: You can view more detailed information

about your activity, including time, distance, heart rate,

calories burned, and customizable reports.

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Share your activities: You can connect with friends to follow

each other's activities or post links to your activities on your

favorite social networking sites.

Manage your settings: You can customize your device and

user settings on your Garmin Connect account.

Updating the Software Using Garmin Connect Mobile

Before you can update your device software using the Garmin

Connect Mobile app, you must have a Garmin Connect account,

and you must pair the device with a compatible smartphone

(Pairing Your Smartphone with Your Device, page 1).

1Synchronize your device with the Garmin Connect Mobile

app (Manually Syncing Data with Garmin Connect Mobile,

page 11).

When new software is available, the Garmin Connect Mobile

app automatically sends the update to your device.

2Follow the on-screen instructions.

Updating the Software Using Garmin Express

Before you can update your device software, you must have a

Garmin Connect account, and you must download and install

the Garmin Express application.

1Connect the device to your computer using the USB cable.

When new software is available, Garmin Express sends it to

your device.

2Disconnect the device from your computer.

Your device alerts you to update the software.

3Select an option.

Using Garmin Connect on Your Computer

The Garmin Express application connects your device to your

Garmin Connect account using a computer. You can use the

Garmin Express application to upload your activity data to your

Garmin Connect account and to send data, such as workouts or

training plans, from the Garmin Connect website to your device.

1Connect the device to your computer using the USB cable.

2Go to www.garmin.com/express.

3Download and install the Garmin Express application.

4Open the Garmin Express application, and select Add

Device.

5Follow the on-screen instructions.

Manually Syncing Data with Garmin Connect Mobile

1Hold CTRL to view the controls menu.

2Select .

Garmin Explore™

The Garmin Explore website and mobile app allow you to plan

trips and use cloud storage for your waypoints, routes, and

tracks. They offer advanced planning both online and offline,

allowing you to share and sync data with your compatible

Garmin device. You can use the mobile app to download maps

for offline access, and then navigate anywhere without using

your cellular service.

You can download the Garmin Explore app from the app store

on your smartphone, or you can go to explore.garmin.com.

Customizing Your Device

Widgets

Your device comes preloaded with widgets that provide at-a-

glance information. Some widgets require a Bluetooth

connection to a compatible smartphone.

Some widgets are not visible by default. You can add them to

the widget loop manually.

ABC: Displays combined altimeter, barometer, and compass

information.

Alternate time zones: Displays the current time of day in

additional time zones.

Calendar: Displays upcoming meetings from your smartphone

calendar.

Calories: Displays your calorie information for the current day.

Compass: Displays an electronic compass.

Dog tracking: Displays your dog's location information when

you have a compatible dog tracking device paired with your

Instinct device.

Floors climbed: Tracks your floors climbed and progress

toward your goal.

Heart rate: Displays your current heart rate in beats per minute

(bpm) and a graph of your heart rate.

Intensity minutes: Tracks your time spent participating in

moderate to vigorous activities, your weekly intensity minutes

goal, and progress toward your goal.

inReach® controls: Allows you to send messages on your

paired inReach device.

Last activity: Displays a brief summary of your last recorded

activity, such as your last run, last ride, or last swim.

Last sport: Displays a brief summary of your last recorded

sport.

Music controls: Provides music player controls for your

smartphone.

My day: Displays a dynamic summary of your activity today. The

metrics include timed activities, intensity minutes, floors

climbed, steps, calories burned, and more.

Notifications: Alerts you to incoming calls, texts, social network

updates, and more, based on your smartphone notification

settings.

Sensor information: Displays information from an internal

sensor or a connected ANT+ sensor.

Steps: Tracks your daily step count, step goal, and data for

previous days.

Stress: Displays your current stress level and a graph of your

stress level. You can do a breathing activity to help you relax.

Sunrise and sunset: Displays sunrise, sunset, and civil twilight

times.

VIRB controls: Provides camera controls when you have a

VIRB device paired with your Instinct device.

Weather: Displays the current temperature and weather

forecast.

Xero™ bow sight: Displays laser location information when you

have a Xero bow sight paired with your Instinct device.

Customizing the Widget Loop

You can change the order of widgets in the widget loop, remove

widgets, and add new widgets.

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1Hold MENU.

2Select Settings > Widgets.

3Select a widget.

4Select an option:

• Select Reorder to change the location of the widget in the

widget loop.

• Select Remove to remove the widget from the widget

loop.

5Select Add Widgets.

6Select a widget.

The widget is added to the widget loop.

inReach Remote

The inReach remote function allows you to control your inReach

device using your Instinct device. Go to buy.garmin.com to

purchase an inReach device.

Using the inReach Remote

Before you can use the inReach remote function, you must set

the inReach widget to be shown in the widget loop (Customizing

the Widget Loop, page 11).

1Turn on the inReach device.

2On your Instinct device, select UP or DOWN from the watch

face to view the inReach widget.

3Select GPS to search for your inReach device.

4Select GPS to pair your inReach device.

5Select GPS, and select an option:

• To send an SOS message, select Initiate SOS.

NOTE: You should only use the SOS function in a real

emergency situation.

• To send a text message, select Messages > New

Message, select the message contacts, and enter the

message text or select a quick text option.

• To send a preset message, select Send Preset, and

select a message from the list.

• To view the timer and distance traveled during an activity,

select Tracking.

VIRB Remote

The VIRB remote function allows you to control your VIRB

action camera using your device. Go to www.garmin.com/VIRB

to purchase a VIRB action camera.

Controlling a VIRB Action Camera

Before you can use the VIRB remote function, you must enable

the remote setting on your VIRB camera. See the VIRB Series

Owner's Manual for more information. You must also set the

VIRB widget to be shown in the widget loop (Customizing the

Widget Loop, page 11).

1Turn on your VIRB camera.

2On your Instinct device, select UP or DOWN from the watch

face to view the VIRB widget.

3Wait while the device connects to your VIRB camera.

4Select GPS.

5Select an option:

• To record video, select Start Recording.

The video counter appears on the Instinct screen.

• To take a photo while recording video, select DOWN.

• To stop recording video, select GPS.

• To take a photo, select Take Photo.

• To change video and photo settings, select Settings.

Controlling a VIRB Action Camera During an Activity

Before you can use the VIRB remote function, you must enable

the remote setting on your VIRB camera. See the VIRB Series

Owner's Manual for more information. You must also set the

VIRB widget to be shown in the widget loop (Customizing the

Widget Loop, page 11).

1Turn on your VIRB camera.

2On your Instinct device, select UP or DOWN from the watch

face to view the VIRB widget.

3Wait while the device connects to your VIRB camera.

When the camera is connected, a VIRB data screen is

automatically added to the activity apps.

4During an activity, select UP or DOWN to view the VIRB data

screen.

5Hold MENU.

6Select VIRB Remote.

7Select an option:

• To control the camera using the activity timer, select

Settings > Timer Start/Stop.

NOTE: Video recording automatically starts and stops

when you start and stop an activity.

• To control the camera using the menu options, select

Settings > Manual.

• To manually record video, select Start Recording.

The video counter appears on the Instinct screen.

• To take a photo while recording video, select DOWN.

• To manually stop recording video, select GPS.

• To take a photo, select Take Photo.

Activities and App Settings

These settings allow you to customize each preloaded activity

app based on your needs. For example, you can customize data

pages and enable alerts and training features. Not all settings

are available for all activity types.

Hold MENU, select Settings > Activities & Apps, select an

activity, and select the activity settings.

3D Distance: Calculates your distance traveled using your

elevation change and your horizontal movement over ground.

3D Speed: Calculates your speed using your elevation change

and your horizontal movement over ground (3D Speed and

Distance, page 14).

Alerts: Sets the training or navigation alerts for the activity.

Auto Climb: Enables the device to detect elevation changes

automatically using the built-in altimeter.

Auto Lap: Sets the options for the Auto Lap® feature (Auto Lap,

page 13).

Auto Pause: Sets the device to stop recording data when you

stop moving or when you drop below a specified speed

(Enabling Auto Pause®, page 14).

Auto Run: Enables the device to detect ski runs automatically

using the built-in accelerometer.

Auto Scroll: Enables you to move through all of the activity data

screens automatically while the timer is running (Using Auto

Scroll, page 14).

Background Color: Sets the background color of each activity

to black or white.

Countdown Start: Enables a countdown timer for pool

swimming intervals.

Data Screens: Enables you to customize data screens and add

new data screens for the activity (Customizing the Data

Screens, page 13).

GPS: Sets the mode for the GPS antenna. Using the GPS +

GLONASS or GPS + GALILEO options provides increased

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performance in challenging environments and faster position

acquisition. Using the GPS and another satellite together can

reduce battery life more than using the GPS option only.

Using the UltraTrac option records track points and sensor

data less frequently (UltraTrac, page 14).

Lap Key: Enables you to record a lap, set, or a rest during the

activity (Turning On and Off the Lap Key, page 14).

Metronome: Plays tones at a steady rhythm to help you

improve your performance by training at a faster, slower, or

more consistent cadence (Using the Metronome, page 3).

Pool Size: Sets the pool length for pool swimming.

Power Save Timeout: Sets the power-save timeout options for

the activity (Power Save Timeout Settings, page 14).

Rename: Sets the activity name.

Restore Defaults: Allows you to reset the activity settings.

Stroke Detect.: Enables stroke detection for pool swimming.

Customizing the Data Screens

You can show, hide, and change the layout and content of data

screens for each activity.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select the activity to customize.

4Select the activity settings.

5Select Data Screens.

6Select a data screen to customize.

7Select an option:

• Select Layout to adjust the number of data fields on the

data screen.

• Select a field to change the data that appears in the field.

• Select Reorder to change the location of the data screen

in the loop.

• Select Remove to remove the data screen from the loop.

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

You can add a custom data screen, or select one of the

predefined data screens.

Adding a Map to an Activity

You can add the map to the data screens loop for an activity.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select the activity to customize.

4Select the activity settings.

5Select Data Screens > Add > Map.

Alerts

You can set alerts for each activity, which can help you to train

toward specific goals, to increase your awareness of your

environment, and to navigate to your destination. Some alerts

are available only for specific activities. There are three types of

alerts: event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you once. The event is a

specific value. For example, you can set the device to alert

you when you reach a specified elevation.

Range alert: A range alert notifies you each time the device is

above or below a specified range of values. For example, you

can set the device to alert you when your heart rate is below

60 beats per minute (bpm) and over 210 bpm.

Recurring alert: A recurring alert notifies you each time the

device records a specified value or interval. For example, you

can set the device to alert you every 30 minutes.

Alert Name Alert Type Description

Cadence Range You can set minimum and maximum

cadence values.

Calories Event,

recurring

You can set the number of calories.

Custom Event,

recurring

You can select an existing message or

create a custom message and select an

alert type.

Distance Recurring You can set a distance interval.

Elevation Range You can set minimum and maximum

elevation values.

Heart Rate Range You can set minimum and maximum heart

rate values or select zone changes. See

About Heart Rate Zones, page 4 and

Heart Rate Zone Calculations, page 5.

Pace Range You can set minimum and maximum pace

values.

Proximity Event You can set a radius from a saved

location.

Run/Walk Recurring You can set timed walking breaks at

regular intervals.

Speed Range You can set minimum and maximum

speed values.

Stroke Rate Range You can set high or low strokes per

minute.

Time Event,

recurring

You can set a time interval.

Setting an Alert

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Alerts.

6Select an option:

• Select Add New to add a new alert for the activity.

• Select the alert name to edit an existing alert.

7If necessary, select the type of alert.

8Select a zone, enter the minimum and maximum values, or

enter a custom value for the alert.

9If necessary, turn on the alert.

For event and recurring alerts, a message appears each time

you reach the alert value. For range alerts, a message appears

each time you exceed or drop below the specified range

(minimum and maximum values).

Auto Lap

Marking Laps by Distance

You can use Auto Lap to mark a lap at a specific distance

automatically. This feature is helpful for comparing your

performance over different parts of an activity (for example,

every 1 mile or 5 kilometers).

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Auto Lap.

6Select an option:

• Select Auto Lap to turn Auto Lap on or off.

• Select Auto Distance to adjust the distance between

laps.

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Each time you complete a lap, a message appears that displays

the time for that lap. The device also beeps or vibrates if audible

tones are turned on (System Settings, page 16).

If necessary, you can customize the data pages to display

additional lap data (Customizing the Data Screens, page 13).

Customizing the Lap Alert Message

You can customize one or two data fields that appear in the lap

alert message.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Auto Lap > Lap Alert.

6Select a data field to change it.

7Select Preview (optional).

Enabling Auto Pause®

You can use the Auto Pause feature to pause the timer

automatically when you stop moving. This feature is helpful if

your activity includes stop lights or other places where you must

stop.

NOTE: History is not recorded while the timer is stopped or

paused.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Auto Pause.

6Select an option:

• To pause the timer automatically when you stop moving,

select When Stopped.

• To pause the timer automatically when your pace or

speed drops below a specified level, select Custom.

Enabling Auto Climb

You can use the auto climb feature to detect elevation changes

automatically. You can use it during activities such as climbing,

hiking, running, or biking.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Auto Climb > Status > On.

6Select 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.

3D Speed and Distance

You can set 3D speed and distance to calculate your speed or

distance using both your elevation change and your horizontal

movement over ground. You can use it during activities such as

skiing, climbing, navigating, hiking, running, or biking.

Turning On and Off the Lap Key

You can turn on the Lap Key setting to record a lap or a rest

during an activity using SET. You can turn off the Lap Key

setting to avoid recording laps due to accidental key presses

during an activity.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

4Select the activity settings.

5Select Lap Key.

The lap key status changes to On or Off based on the current

setting.

Using Auto Scroll

You can use the auto scroll feature to cycle through all of the

activity data screens automatically while the timer is running.

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

4Select the activity settings.

5Select Auto Scroll.

6Select a display speed.

UltraTrac

The UltraTrac feature is a GPS setting that records track points

and sensor data less frequently. Enabling the UltraTrac feature

increases battery life but decreases the quality of recorded

activities. You should use the UltraTrac feature for activities that

demand longer battery life and for which frequent sensor data

updates are less important.

Power Save Timeout Settings

The timeout settings affect how long your device stays in

training mode, for example, when you are waiting for a race to

start. Hold MENU, select Settings > Activities & Apps, select

an activity, and select the activity settings. Select Power Save

Timeout to adjust the timeout settings for the activity.

Normal: Sets the device to enter low-power watch mode after 5

minutes of inactivity.

Extended: Sets the device to enter low-power watch mode after

25 minutes of inactivity. The extended mode can result in

shorter battery life between charges.

Customizing Your Activity List

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an option:

• Select an activity to customize the settings, set the activity

as a favorite, change the order of appearance, and more.

• Select Add to add more activities or create custom

activities.

Removing an Activity or App

1Hold MENU.

2Select Settings > Activities & Apps.

3Select an activity.

4Select an option:

• To remove an activity from your list of favorites, select

Remove from Favorites.

• To delete the activity from the apps list, select Remove.

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Customizing the Controls Menu

You can add, remove, and change the order of the shortcut

menu options in the controls menu (Viewing the Controls Menu,

page 1).

1Hold MENU.

2Select Settings > Controls.

3Select a shortcut to customize.

4Select an option:

• Select Reorder to change the location of the shortcut in

the controls menu.

• Select Remove to remove the shortcut from the controls

menu.

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

the controls menu.

Customizing the Watch Face

You can customize the watch face information and appearance.

1From the watch face, hold MENU.

2Select Watch Face.

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

4Select GPS.

5Select an option:

• To activate the watch face, select Apply.

• To customize the data that appears on the watch face,

select Customize, select UP or DOWN to preview the

options, and select GPS.

Sensors Settings

Compass Settings

Hold MENU, and select Settings > Sensors & Accessories >

Compass.

Calibrate: Allows you to manually calibrate the compass sensor

(Calibrating the Compass Manually, page 15).

Display: Sets the directional heading on the compass to letters,

degrees, or milli-radians.

North Ref.: Sets the north reference of the compass (Setting the

North Reference, page 15).

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

NOTICE

Calibrate the electronic compass outdoors. To improve heading

accuracy, do not stand near objects that influence magnetic

fields, such as vehicles, buildings, and overhead power lines.

Your device was already calibrated at the factory, and the

device uses automatic calibration by default. If you experience

irregular compass behavior, for example, after moving long

distances or after extreme temperature changes, you can

manually calibrate the compass.

1Hold MENU.

2Select Settings > Sensors & Accessories > Compass >

Calibrate > Start.

3Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a

message appears.

Setting the North Reference

You can set the directional reference used in calculating

heading information.

1Hold MENU.

2Select Settings > Sensors & Accessories > Compass >

North Ref..

3Select an option:

• To set geographic north as the heading reference, select

True.

• To set the magnetic declination for your location

automatically, select Magnetic.

• To set grid north (000º) as the heading reference, select

Grid.

• To set the magnetic variation value manually, select User,

enter the magnetic variance, and select Done.

Altimeter Settings

Hold MENU, and select Settings > Sensors & Accessories >

Altimeter.

Calibrate: Allows you to manually calibrate the altimeter sensor.

Auto Cal.: Allows the altimeter to self-calibrate each time you

turn on GPS tracking.

Elevation: Sets the units of measure for elevation.

Calibrating the Barometric Altimeter

Your device was already calibrated at the factory, and the

device uses automatic calibration at your GPS starting point by

default. You can manually calibrate the barometric altimeter if

you know the correct elevation.

1Hold MENU.

2Select Settings > Sensors & Accessories > Altimeter.

3Select an option:

• To calibrate automatically from your GPS starting point,

select Auto Cal. > On.

• To enter the current elevation, select Calibrate.

Barometer Settings

Hold MENU, and select Settings > Sensors & Accessories >

Barometer.

Calibrate: Allows you to manually calibrate the barometer

sensor.

Plot: Sets the time scale for the chart in the barometer widget.

Storm Alert: Sets the rate of barometric pressure change that

triggers a storm alert.

Watch Mode: Sets the sensor used in watch mode. The Auto

option uses both the altimeter and barometer according to

your movement. You can use the Altimeter option when your

activity involves changes in altitude, or the Barometer option

when your activity does not involve changes in altitude.

Pressure: Sets how the device displays pressure data.

Calibrating the Barometer

Your device was already calibrated at the factory, and the

device uses automatic calibration at your GPS starting point by

default. You can manually calibrate the barometer if you know

the correct elevation or the correct sea level pressure.

1Hold MENU.

2Select Settings > Sensors & Accessories > Barometer >

Calibrate.

3Select an option:

• To enter the current elevation or sea level pressure, select

Yes.

• To calibrate automatically from your GPS starting point,

select Use GPS.

Map Settings

You can customize how the map appears in the map app and

data screens.

Hold MENU, and select Settings > Map.

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Orientation: Sets the orientation of the map. The North Up

option shows north at the top of the screen. The Track Up

option shows your current direction of travel at the top of the

screen.

User Locations: Shows or hides saved locations on the map.

Auto Zoom: Automatically selects the zoom level for optimal

use of your map. When disabled, you must zoom in or out

manually.

Navigation Settings

You can customize the map features and appearance when

navigating to a destination.

Customizing Map Features

1Hold MENU.

2Select Settings > Navigation > Data Screens.

3Select an option:

• Select Map to turn on or off the map.

• Select Elevation Plot to turn on or off the elevation plot.

• Select a screen to add, remove, or customize.

Heading Settings

You can set the behavior of the pointer that appears when

navigating.

Hold MENU, and select Settings > Navigation > Type.

Bearing: Points in the direction of your destination.

Course: Shows your relationship to the course line leading to

the destination.

Setting Navigation Alerts

You can set alerts to help you navigate to your destination.

1Hold MENU.

2Select Settings > Navigation > Alerts.

3Select an option:

• To set an alert for a specified distance from your final

destination, select Final Distance.

• To set an alert for the estimated time remaining until you

reach your final destination, select Final ETE.

• To set an alert when you stray from the course, select Off

Course.

4If necessary, select Status to turn on the alert.

5If necessary, enter a distance or time value, and select .

System Settings

Hold MENU, and select Settings > System.

Language: Sets the language displayed on the device.

Time: Adjusts the time settings (Time Settings, page 16).

Backlight: Adjusts the backlight settings (Changing the

Backlight Settings, page 16).

Sounds: Sets the device sounds, such as key tones, alerts, and

vibrations.

Do Not Disturb: Turns on or off do not disturb mode. Use the

Sleep Time option to turn on do not disturb mode

automatically during your normal sleep hours. You can set

your normal sleep hours on your Garmin Connect account.

Hot Keys: Allows you to assign shortcuts to device keys

(Customizing the Hot Keys, page 16).

Auto Lock: Allows you to lock the keys automatically to prevent

accidental key presses. Use the During Activity option to lock

the keys during a timed activity. Use the Not During Activity

option to lock the keys when you are not recording a timed

activity.

Units: Sets the units of measure used on the device (Changing

the Units of Measure, page 16).

Format: Sets general format preferences, such as the pace and

speed shown during activities, the start of the week, and

geographical position format and datum options.

Data Recording: Sets how the device records activity data. The

Smart recording option (default) allows for longer activity

recordings. The Every Second recording option provides

more detailed activity recordings, but may not record entire

activities that last for longer periods of time.

USB Mode: Sets the device to use mass storage mode or

Garmin mode when connected to a computer.

Reset: Allows you to reset user data and settings (Resetting All

Default Settings, page 19).

Software Update: Allows you to install software updates

downloaded using Garmin Express.

Time Settings

Hold MENU, and select Settings > System > Time.

Time Format: Sets the device to show time in a 12-hour or 24-

hour format.

Set Time: Sets the time zone for the device. The Auto option

sets the time zone automatically based on your GPS position.

Time: Allows you to adjust the time if it is set to the Manual

option.

Alerts: Allows you to set sunrise and sunset alerts to sound a

specific number of minutes or hours before the actual sunrise

or sunset occurs.

Sync With GPS: Allows you to manually sync the time with GPS

when you change time zones, and to update for daylight

saving time.

Changing the Backlight Settings

1Hold MENU.

2Select Settings > System > Backlight.

3Select During Activity or Not During Activity.

4Select an option:

• Select Keys to turn on the backlight for key presses.

• Select Alerts to turn on the backlight for alerts.

• Select Gesture to turn on the backlight by raising and

turning your arm to look at your wrist.

• Select Timeout to set the length of time before the

backlight turns off.

• Select Brightness to set the brightness level of the

backlight.

Customizing the Hot Keys

You can customize the hold function of individual keys and

combinations of keys.

1Hold MENU.

2Select Settings > System > Hot Keys.

3Select a key or combination of keys to customize.

4Select a function.

Changing the Units of Measure

You can customize units of measure for distance, pace and

speed, elevation, weight, height, and temperature.

1Hold MENU.

2Select Settings > System > Units.

3Select a measurement type.

4Select a unit of measure.

Viewing Device Information

You can view device information, such as the unit ID, software

version, regulatory information, and license agreement.

1Hold MENU.

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2Select Settings > About.

Viewing E-label Regulatory and Compliance

Information

The label for this device is provided electronically. The e-label

may provide regulatory information, such as identification

numbers provided by the FCC or regional compliance markings,

as well as applicable product and licensing information.

1Hold MENU.

2From the settings menu, select About.

Wireless Sensors

Your device can be used with wireless ANT+ or Bluetooth

sensors. For more information about compatibility and

purchasing optional sensors, go to buy.garmin.com.

Pairing Your Wireless Sensors

The first time you connect a wireless sensor to your device

using ANT+ or Bluetooth technology, you must pair the device

and sensor. After they are paired, the device connects to the

sensor automatically when you start an activity and the sensor is

active and within range.

1If you are pairing a heart rate monitor, put on the heart rate

monitor.

The heart rate monitor does not send or receive data until

you put it on.

2Bring the device within 3 m (10 ft.) of the sensor.

NOTE: Stay 10 m (33 ft.) away from other wireless sensors

while pairing.

3Hold MENU.

4Select Settings > Sensors & Accessories > Add New.

5Select an option:

• Select Search All.

• Select your sensor type.

After the sensor is paired with your device, the sensor status

changes from Searching to Connected. Sensor data appears

in the data screen loop or a custom data field.

Using an Optional Bike Speed or Cadence

Sensor

You can use a compatible bike speed or cadence sensor to

send data to your device.

• Pair the sensor with your device (Pairing Your Wireless

Sensors, page 17).

• Set your wheel size (Wheel Size and Circumference,

page 22).

• Go for a ride (Starting an Activity, page 2).

Foot Pod

Your device is compatible with the foot pod. You can use the

foot pod to record pace and distance instead of using GPS when

you are training indoors or when your GPS signal is weak. The

foot pod is on standby and ready to send data (like the heart

rate monitor).

After 30 minutes of inactivity, the foot pod powers off to

conserve the battery. When the battery is low, a message

appears on your device. Approximately five hours of battery life

remain.

Improving Foot Pod Calibration

Before you can calibrate your device, you must acquire GPS

signals and pair your device with the foot pod (Pairing Your

Wireless Sensors, page 17).

The foot pod is self-calibrating, but you can improve the

accuracy of the speed and distance data with a few outdoor runs

using GPS.

1Stand outside for 5 minutes with a clear view of the sky.

2Start a running activity.

3Run on a track without stopping for 10 minutes.

4Stop your activity, and save it.

Based on the recorded data, the foot pod calibration value

changes, if necessary. You should not need to calibrate the

foot pod again unless your running style changes.

Calibrating Your Foot Pod Manually

Before you can calibrate your device, you must pair your device

with the foot pod sensor (Pairing Your Wireless Sensors,

page 17).

Manual calibration is recommended if you know your calibration

factor. If you have calibrated a foot pod with another Garmin

product, you may know your calibration factor.

1Hold MENU.

2Select Settings > Sensors & Accessories.

3Select your foot pod.

4Select Cal. Factor > Set Value.

5Adjust the calibration factor:

• Increase the calibration factor if your distance is too low.

• Decrease the calibration factor if your distance is too high.

Setting Foot Pod Speed and Distance

Before you can customize the foot pod speed and distance, you

must pair your device with the foot pod sensor (Pairing Your

Wireless Sensors, page 17).

You can set your device to calculate speed and distance using

your foot pod data instead of GPS data.

1Hold MENU.

2Select Settings > Sensors & Accessories.

3Select your foot pod.

4Select Speed or Distance.

5Select an option:

• Select Indoor when you are training with GPS turned off,

usually indoors.

• Select Always to use your foot pod data regardless of the

GPS setting.

tempe™

The tempe is an ANT+ wireless temperature sensor. You can

attach the sensor to a secure strap or loop where it is exposed

to ambient air, and therefore, provides a consistent source of

accurate temperature data. You must pair the tempe with your

device to display temperature data from the tempe.

Device Information

Specifications

Battery type Rechargeable, built-in lithium-ion battery

Water rating 10 ATM*

Operating and storage

temperature range

From -20º to 60ºC (from -4º to 140ºF)

Charging temperature range From 0º to 45ºC (from 32º to 113ºF)

Wireless frequencies/

protocols

2.4 GHz @ 2.4 dBm nominal

*The device withstands pressure equivalent to a depth of 100 m.

For more information, go to www.garmin.com/waterrating.

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Battery Life Information

The actual battery life depends on the features enabled on your

device, such as activity tracking, wrist-based heart rate,

smartphone notifications, GPS, internal sensors, and connected

sensors (Maximizing the Battery Life, page 20).

Battery Life Mode

Up to 14 days Smartwatch mode with activity tracking and 24/7 wrist-

based heart rate monitoring

Up to 16 hours GPS mode with wrist-based heart rate

Up to 40 hours UltraTrac GPS mode

Data Management

NOTE: The device is not compatible with Windows® 95, 98, Me,

Windows NT®, and Mac® OS 10.3 and earlier.

Disconnecting the USB Cable

If your device is connected to your computer as a removable

drive or volume, you must safely disconnect your device from

your computer to avoid data loss. If your device is connected to

your Windows computer as a portable device, it is not necessary

to safely disconnect the device.

1Complete an action:

• For Windows computers, select the Safely Remove

Hardware icon in the system tray, and select your device.

• For Apple computers, select the device, and select File >

Eject.

2Disconnect the cable from your computer.

Deleting Files

NOTICE

If you do not know the purpose of a file, do not delete it. Your

device memory contains important system files that should not

be deleted.

1Open the Garmin drive or volume.

2If necessary, open a folder or volume.

3Select a file.

4Press the Delete key on your keyboard.

NOTE: If you are using an Apple computer, you must empty

the Trash folder to completely remove the files.

Device Maintenance

Device Care

NOTICE

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. Prolonged exposure to these substances can

damage the case.

Avoid pressing the keys under water.

Avoid extreme shock and harsh treatment, because it can

degrade the life of the product.

Do not store the device where prolonged exposure to extreme

temperatures can occur, because it can cause permanent

damage.

Cleaning the Device

NOTICE

Even small amounts of sweat or moisture can cause corrosion

of the electrical contacts when connected to a charger.

Corrosion can prevent charging and data transfer.

1Wipe the device using a cloth dampened with a mild

detergent solution.

2Wipe it dry.

After cleaning, allow the device to dry completely.

TIP: For more information, go to www.garmin.com/fitandcare.

Changing the Bands

You can replace the bands with new Instinct bands or

compatible QuickFit™ 22 bands.

1Use a paper clip to push in the watch pin.

2Remove the band from the watch.

3Select an option:

• To install Instinct bands, align one side of the new band

with the holes on the device, push in the exposed 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 device.

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• To install QuickFit 22 bands, remove the watch pin from

the Instinct band, replace the watch pin on the device, and

press the new band into place.

NOTE: Make sure the band is secure. The latch should

close over the watch pin.

4Repeat the steps to change the other band.

Troubleshooting

My device is in the wrong language

You can change the device language selection if you have

accidently selected the wrong language on the device.

1Hold MENU.

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

3Scroll down to the second to last item in the list, and select

GPS.

4Select GPS.

5Select your language.

Is my smartphone compatible with my

device?

The Instinct device is compatible with smartphones using

Bluetooth wireless technology.

Go to www.garmin.com/ble for compatibility information.

My phone will not connect to the device

If your phone will not connect to the device, you can try these

tips.

• Turn off your smartphone and your device, and turn them

back on again.

• Enable Bluetooth technology on your smartphone.

• Update the Garmin Connect Mobile app to the latest version.

• Remove your device from the Garmin Connect Mobile app to

retry the pairing process.

If you are using an Apple device, you should also remove

your device from the Bluetooth settings on your smartphone.

• Bring your smartphone within 10 m (33 ft.) of the device.

• On your smartphone, open the Garmin Connect Mobile app,

select or , and select Garmin Devices > Add Device to

enter pairing mode.

• On your device, hold CTRL, and select to turn on

Bluetooth technology and enter pairing mode.

Can I use my Bluetooth sensor with my

watch?

The device is compatible with some Bluetooth sensors. The first

time you connect a sensor to your Garmin device, you must pair

the device and sensor. After they are paired, the device

connects to the sensor automatically when you start an activity

and the sensor is active and within range.

1Hold MENU.

2Select Settings > Sensors & Accessories > Add New.

3Select an option:

• Select Search All.

• Select your sensor type.

You can customize the optional data fields (Customizing the

Data Screens, page 13).

Restarting Your Device

1Hold CTRL until the device turns off.

2Hold CTRL to turn on the device.

Resetting All Default Settings

You can reset all of the device settings to the factory default

values.

1Hold MENU.

2Select Settings > System > Reset.

3Select an option:

• To reset all of the device settings to the factory default

values and delete all user-entered information and activity

history, select Delete Data and Reset Settings.

• To reset all of the device settings to the factory default

values and save all user-entered information and activity

history, select Reset Default Settings.

Acquiring Satellite Signals

The device may need a clear view of the sky to acquire satellite

signals. The time and date are set automatically based on the

GPS position.

1Go outdoors to an open area.

The front of the device should be oriented toward the sky.

2Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

Improving GPS Satellite Reception

• Frequently sync the device to your Garmin Connect account:

◦ Connect your device to a computer using the USB cable

and the Garmin Express application.

◦ Sync your device to the Garmin Connect Mobile app using

your Bluetooth enabled smartphone.

While connected to your Garmin Connect account, the device

downloads several days of satellite data, allowing it to quickly

locate satellite signals.

• Take your device outside to an open area away from tall

buildings and trees.

• Remain stationary for a few minutes.

The temperature reading is not accurate

Your body temperature affects the temperature reading for the

internal temperature sensor. To get the most accurate

temperature reading, you should remove the watch from your

wrist and wait 20 to 30 minutes.

You can also use an optional tempe external temperature

sensor to view accurate ambient temperature readings while

wearing the watch.

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Maximizing the Battery Life

You can do several things to extend the life of the battery.

• Reduce the backlight timeout (Changing the Backlight

Settings, page 16).

• Reduce the backlight brightness.

• Use UltraTrac GPS mode for your activity (UltraTrac,

page 14).

• Turn off Bluetooth wireless technology when you are not

using connected features (Connected Features, page 10).

• When pausing your activity for a longer period of time, use

the resume later option (Stopping an Activity, page 2).

• Turn off activity tracking (Turning Off Activity Tracking,

page 6).

• Use a watch face that is not updated every second.

For example, use a watch face without a second hand

(Customizing the Watch Face, page 15).

• Limit the smartphone notifications the device displays

(Managing Notifications, page 10).

• Stop broadcasting heart rate data to paired Garmin devices

(Broadcasting Heart Rate Data to Garmin Devices, page 4).

• Turn off wrist-based heart rate monitoring (Turning Off the

Wrist Heart Rate Monitor, page 4).

NOTE: Wrist-based heart rate monitoring is used to calculate

vigorous intensity minutes and calories burned.

Activity Tracking

For more information about activity tracking accuracy, go to

garmin.com/ataccuracy.

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

If your step count does not seem accurate, you can try these

tips.

• Wear the device on your non-dominant wrist.

• Carry the device in your pocket when pushing a stroller or

lawn mower.

• Carry the device in your pocket when actively using your

hands or arms only.

NOTE: The device may interpret some repetitive motions,

such as washing dishes, folding laundry, or clapping your

hands, as steps.

The step counts on my device and my Garmin

Connect account don't match

The step count on your Garmin Connect account updates when

you synchronize your device.

1Select an option:

• Synchronize your step count with the Garmin Connect

application (Using Garmin Connect on Your Computer,

page 11).

• Synchronize your step count with the Garmin Connect

Mobile app (Manually Syncing Data with Garmin Connect

Mobile, page 11).

2Wait while the device synchronizes your data.

Synchronizing can take several minutes.

NOTE: Refreshing the Garmin Connect Mobile app or the

Garmin Connect application does not synchronize your data

or update your step count.

The floors climbed amount does not seem accurate

Your device 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 device with your sleeve or

jacket as strong gusts can cause erratic readings.

My intensity minutes are flashing

When you exercise at an intensity level that qualifies toward

your intensity minutes goal, the intensity minutes flash.

Exercise for at least 10 consecutive minutes at a moderate or

vigorous intensity level.

Getting More Information

You can find more information about this product on the Garmin

website.

• Go to support.garmin.com for additional manuals, articles,

and software updates.

• Go to buy.garmin.com, or contact your Garmin dealer for

information about optional accessories and replacement

parts.

Appendix

Data Fields

%HRR: The percentage of heart rate reserve (maximum heart

rate minus resting heart rate).

24-Hour Max.: The maximum temperature recorded in the last

24 hours from a compatible temperature sensor.

24-Hour Min.: The minimum temperature recorded in the last

24 hours from a compatible temperature sensor.

500m Pace: The current rowing pace per 500 meters.

Ambient Press.: The uncalibrated ambient pressure.

Average HR: The average heart rate for the current activity.

Average Pace: The average pace for the current activity.

Average Swolf: The average swolf score for the current activity.

Your swolf score is the sum of the time for one length plus

the number of strokes for that length (Swim Terminology,

page 3). In open water swimming, 25 meters is used to

calculate your swolf score.

Avg. %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current

activity.

Avg. 500m Pace: The average rowing pace per 500 meters for

the current activity.

Avg. Ascent: The average vertical distance of ascent since the

last reset.

Avg. Cadence: Cycling. The average cadence for the current

activity.

Avg. Cadence: Running. The average cadence for the current

activity.

Avg. Descent: The average vertical distance of descent since

the last reset.

Avg. Lap Time: The average lap time for the current activity.

Avg. Moving Speed: The average speed when moving for the

current activity.

Avg. Nautical Speed: The average speed in knots for the

current activity.

Avg. Overall Speed: The average speed for the current activity,

including both moving and stopped speeds.

Avg. Speed: The average speed for the current activity.

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Avg. Strk/Len: The average number of strokes per pool length

during the current activity.

Avg. Strk Rate: Swimming. The average number of strokes per

minute (spm) during the current activity.

Avg. Strk Rate: Paddle sports. The average number of strokes

per minute (spm) during the current activity.

Avg Dist Per Stk: Swimming. The average distance traveled

per stroke during the current activity.

Avg Dist Per Stk: Paddle sports. The average distance traveled

per stroke during the current activity.

Avg HR %Max.: The average percentage of maximum heart

rate for the current activity.

Baro. Pressure: The calibrated current pressure.

Battery Level: The remaining battery power.

Bearing: The direction from your current location to a

destination. You must be navigating for this data to appear.

Cadence: Cycling. The number of revolutions of the crank arm.

Your device must be connected to a cadence accessory for

this data to appear.

Cadence: Running. The steps per minute (right and left).

Calories: The amount of total calories burned.

Compass Hdg.: The direction you are moving based on the

compass.

Course: The direction from your starting location to a

destination. Course can be viewed as a planned or set route.

You must be navigating for this data to appear.

Dest. Location: The position of your final destination.

Dest. Wpt: The last point on the route to the destination. You

must be navigating for this data to appear.

Dist. Per Stroke: Paddle sports. The distance traveled per

stroke.

Dist. Remaining: The remaining distance to the final

destination. You must be navigating for this data to appear.

Distance: The distance traveled for the current track or activity.

Distance To Next: The remaining distance to the next waypoint

on the route. You must be navigating for this data to appear.

Elapsed Time: The total time recorded. For example, if you start

the timer and run for 10 minutes, then stop the timer for 5

minutes, then start the timer and run for 20 minutes, your

elapsed time is 35 minutes.

Elevation: The altitude of your current location above or below

sea level.

Estimated Total Distance: The estimated distance from the

start to the final destination. You must be navigating for this

data to appear.

ETA: The estimated time of day when you will reach the final

destination (adjusted to the local time of the destination). You

must be navigating for this data to appear.

ETA at Next: The estimated time of day when you will reach the

next waypoint on the route (adjusted to the local time of the

waypoint). You must be navigating for this data to appear.

ETE: The estimated time remaining until you reach the final

destination. You must be navigating for this data to appear.

Floors Climbed: The total number of floors climbed up for the

day.

Floors Descended: The total number of floors climbed down for

the day.

Floors per Minute: The number of floors climbed up per minute.

Glide Ratio: The ratio of horizontal distance traveled to the

change in vertical distance.

Glide Ratio Dest.: The glide ratio required to descend from your

current position to the destination elevation. You must be

navigating for this data to appear.

GPS: The strength of the GPS satellite signal.

GPS Elevation: The altitude of your current location using GPS.

GPS Heading: The direction you are moving based on GPS.

Grade: The calculation of rise (elevation) over run (distance).

For example, if for every 3 m (10 ft.) you climb you travel

60 m (200 ft.), the grade is 5%.

Heading: The direction you are moving.

Heart Rate: Your heart rate in beats per minute (bpm). Your

device must be connected to a compatible heart rate monitor.

HR %Max.: The percentage of maximum heart rate.

HR Zone: The current range of your heart rate (1 to 5). The

default zones are based on your user profile and maximum

heart rate (220 minus your age).

Int. Distance: The distance traveled for the current interval.

Int. Pace: The average pace for the current interval.

Int. Swolf: The average swolf score for the current interval.

Interval Lengths: The number of pool lengths completed during

the current interval.

Interval Time: The stopwatch time for the current interval.

Int Strk/Len: The average number of strokes per pool length

during the current interval.

Int Strk Rate: The average number of strokes per minute (spm)

during the current interval.

Int Strk Type: The current stroke type for the interval.

L. Lap HR %Max.: The average percentage of maximum heart

rate for the last completed lap.

L. Lap Stk. Rate: Swimming. The average number of strokes

per minute (spm) during the last completed lap.

L. Lap Stk. Rate: Paddle sports. The average number of

strokes per minute (spm) during the last completed lap.

L. Lap Strokes: Swimming. The total number of strokes for the

last completed lap.

L. Lap Strokes: Paddle sports. The total number of strokes for

the last completed lap.

L. Lap Swolf: The swolf score for the last completed lap.

L. Len. Stk. Rate: The average number strokes per minute

(spm) during the last completed pool length.

L. Len. Stk. Type: The stroke type used during the last

completed pool length.

L. Len. Strokes: The total number of strokes for the last

completed pool length.

Lap %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current

lap.

Lap 500m Pace: The average rowing pace per 500 meters for

the current lap.

Lap Ascent: The vertical distance of ascent for the current lap.

Lap Cadence: Cycling. The average cadence for the current

lap.

Lap Cadence: Running. The average cadence for the current

lap.

Lap Descent: The vertical distance of descent for the current

lap.

Lap Distance: The distance traveled for the current lap.

Lap Dist Per Stk: Swimming. The average distance traveled per

stroke during the current lap.

Lap Dist Per Stk: Paddle sports. The average distance traveled

per stroke during the current lap.

Lap HR: The average heart rate for the current lap.

Lap HR %Max.: The average percentage of maximum heart

rate for the current lap.

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Lap Pace: The average pace for the current lap.

Laps: The number of laps completed for the current activity.

Lap Speed: The average speed for the current lap.

Lap Strk Rate: Swimming. The average number of strokes per

minute (spm) during the current lap.

Lap Strk Rate: Paddle sports. The average number of strokes

per minute (spm) during the current lap.

Lap Strokes: Swimming. The total number of strokes for the

current lap.

Lap Strokes: Paddle sports. The total number of strokes for the

current lap.

Lap Swolf: The swolf score for the current lap.

Lap Time: The stopwatch time for the current lap.

Last Lap %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the last

completed lap.

Last Lap Ascent: The vertical distance of ascent for the last

completed lap.

Last Lap Cad.: Cycling. The average cadence for the last

completed lap.

Last Lap Cad.: Running. The average cadence for the last

completed lap.

Last Lap Descent: The vertical distance of descent for the last

completed lap.

Last Lap Dist.: The distance traveled for the last completed lap.

Last Lap HR: The average heart rate for the last completed lap.

Last Lap Pace: The average pace for the last completed lap.

Last Lap Speed: The average speed for the last completed lap.

Last Lap Time: The stopwatch time for the last completed lap.

Last Len. Pace: The average pace for your last completed pool

length.

Last Len. Swolf: The swolf score for the last completed pool

length.

Lat/Lon: The current position in latitude and longitude

regardless of the selected position format setting.

Lengths: The number of pool lengths completed during the

current activity.

LL 500m Pace: The average rowing pace per 500 meters for

the last lap.

L Lap Dist P Stk: Swimming. The average distance traveled per

stroke during the last completed lap.

L Lap Dist P Stk: Paddle sports. The average distance traveled

per stroke during the last completed lap.

Max. Ascent: The maximum rate of ascent in feet per minute or

meters per minute since the last reset.

Max. Descent: The maximum rate of descent in meters per

minute or feet per minute since the last reset.

Max. Elevation: The highest elevation reached since the last

reset.

Max. Nautical Speed: The maximum speed in knots for the

current activity.

Maximum Speed: The top speed for the current activity.

Min. Elevation: The lowest elevation reached since the last

reset.

Nautical Dist: The distance traveled in nautical meters or

nautical feet.

Nautical Speed: The current speed in knots.

Next Waypoint: The next point on the route. You must be

navigating for this data to appear.

Off Course: The distance to the left or right by which you have

strayed from the original path of travel. You must be

navigating for this data to appear.

Pace: The current pace.

Repeat On: The timer for the last interval plus the current rest

(pool swimming).

Reps: During a strength training activity, the number of

repetitions in a workout set.

Rest Timer: The timer for the current rest (pool swimming).

Set Timer: During a strength training activity, the amount of time

spent in the current workout set.

Speed: The current rate of travel.

Stroke Rate: Swimming. The number of strokes per minute

(spm).

Stroke Rate: Paddle sports. The number of strokes per minute

(spm).

Strokes: Swimming. The total number of strokes for the current

activity.

Strokes: Paddle sports. The total number of strokes for the

current activity.

Sunrise: The time of sunrise based on your GPS position.

Sunset: The time of sunset based on your GPS position.

Temperature: The temperature of the air. Your body

temperature affects the temperature sensor. You can pair a

tempe sensor with your device to provide a consistent source

of accurate temperature data.

Time in Zone: The time elapsed in each heart rate zone.

Time of Day: The time of day based on your current location

and time settings (format, time zone, daylight saving time).

Timer: The current time of the countdown timer.

Time to Next: The estimated time remaining before you reach

the next waypoint in the route. You must be navigating for

this data to appear.

Total Ascent: The total elevation distance ascended since the

last reset.

Total Descent: The total elevation distance descended since

the last reset.

V Dist to Dest: The elevation distance between your current

position and the final destination. You must be navigating for

this data to appear.

Vert. Spd.: The rate of ascent or descent over time.

Vert Spd to Tgt: The rate of ascent or descent to a

predetermined altitude. You must be navigating for this data

to appear.

VMG: The speed at which you are closing on a destination along

a route. You must be navigating for this data to appear.

Wheel Size and Circumference

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. This is not a

comprehensive list. You can also measure the circumference of

your wheel or use one of the calculators available on the

internet.

Tire Size Wheel Circumference (mm)

20 × 1.75 1515

20 × 1-3/8 1615

22 × 1-3/8 1770

22 × 1-1/2 1785

24 × 1 1753

24 × 3/4 Tubular 1785

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Tire Size Wheel Circumference (mm)

24 × 1-1/8 1795

24 × 1.75 1890

24 × 1-1/4 1905

24 × 2.00 1925

24 × 2.125 1965

26 × 7/8 1920

26 × 1-1.0 1913

26 × 1 1952

26 × 1.25 1953

26 × 1-1/8 1970

26 × 1.40 2005

26 × 1.50 2010

26 × 1.75 2023

26 × 1.95 2050

26 × 2.00 2055

26 × 1-3/8 2068

26 × 2.10 2068

26 × 2.125 2070

26 × 2.35 2083

26 × 1-1/2 2100

26 × 3.00 2170

27 × 1 2145

27 × 1-1/8 2155

27 × 1-1/4 2161

27 × 1-3/8 2169

29 x 2.1 2288

29 x 2.2 2298

29 x 2.3 2326

650 x 20C 1938

650 x 23C 1944

650 × 35A 2090

650 × 38B 2105

650 × 38A 2125

700 × 18C 2070

700 × 19C 2080

700 × 20C 2086

700 × 23C 2096

700 × 25C 2105

700C Tubular 2130

700 × 28C 2136

700 × 30C 2146

700 × 32C 2155

700 × 35C 2168

700 × 38C 2180

700 × 40C 2200

700 × 44C 2235

700 × 45C 2242

700 × 47C 2268

Symbol Definitions

These symbols may appear on the device or accessory labels.

Alternating current. The device is suitable for alternating current.

Direct current. The device is suitable for direct current only.

Fuse. Indicates a fuse specification or location.

WEEE disposal and recycling symbol. The WEEE symbol is

attached to the product in compliance with the EU directive

2012/19/EU on Waste Electrical and Electronic Equipment

(WEEE). It is intended to deter the improper disposal of this

product and to promote reuse and recycling.

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support.garmin.com

October 2018

190-02354-00_0A

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Garmin Instinct Owner Manual

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