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Owner’s Manual
© 2018 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its
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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
® ® ®
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This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
®
M/N: A03603
Table of Contents Restoring a Personal Record ................................................. 7
Clearing a Personal Record ................................................... 7
Introduction.....................................................................1 Clearing All Personal Records ............................................... 7
Device Overview ......................................................................... 1 Clock ................................................................................ 7
Viewing the Controls Menu .................................................... 1 Setting an Alarm ......................................................................... 7
Viewing Widgets .................................................................... 1 Starting the Countdown Timer .................................................... 7
Charging the Device ................................................................... 1 Using the Stopwatch ................................................................... 7
Pairing Your Smartphone with Your Device ............................... 1 Syncing the Time with GPS ........................................................ 8
Product Updates ......................................................................... 1 Setting Alerts .............................................................................. 8
Setting Up Garmin Express ................................................... 1 Navigation....................................................................... 8
Activities and Apps........................................................ 2 Saving Your Location .................................................................. 8
Starting an Activity ...................................................................... 2 Editing Your Saved Locations ................................................ 8
Tips for Recording Activities .................................................. 2 Viewing the Altimeter, Barometer, and Compass ....................... 8
Stopping an Activity .................................................................... 2 Projecting a Waypoint ................................................................. 8
Creating a Custom Activity ......................................................... 2 Navigating to a Destination ......................................................... 8
Indoor Activities .......................................................................... 2 Creating and Following a Course on Your Device ...................... 8
Calibrating the Treadmill Distance ......................................... 2 Marking and Starting Navigation to a Man Overboard
Outdoor Activities ........................................................................ 2 Location ...................................................................................... 8
Viewing Your Ski Runs .......................................................... 2 Navigating with Sight 'N Go ........................................................ 8
Using the Metronome ............................................................. 3 Navigating to Your Starting Point During an Activity .................. 8
Swimming ................................................................................... 3 Navigating to the Starting Point of Your Last Saved Activity ...... 9
Swim Terminology ................................................................. 3 Stopping Navigation .................................................................... 9
Stroke Types .......................................................................... 3 Calculating the Size of an Area .................................................. 9
Tips for Swimming Activities .................................................. 3 Map ............................................................................................. 9
Resting During Pool Swimming ............................................. 3 Panning and Zooming the Map .............................................. 9
Training with the Drill Log ...................................................... 3 History ............................................................................. 9
Heart Rate Features ....................................................... 3 Using History .............................................................................. 9
Wrist-based Heart Rate .............................................................. 3 Viewing Your Time in Each Heart Rate Zone ........................ 9
Wearing the Device ................................................................ 3 Viewing Data Totals .................................................................... 9
Tips for Erratic Heart Rate Data ............................................. 4 Using the Odometer .................................................................... 9
Viewing the Heart Rate Widget .............................................. 4 Syncing Activities ...................................................................... 10
Broadcasting Heart Rate Data to Garmin Devices ................ 4 Deleting History ........................................................................ 10
Turning Off the Wrist Heart Rate Monitor .............................. 4 Connected Features..................................................... 10
Training........................................................................... 4 Enabling Bluetooth Notifications ............................................... 10
Setting Up Your User Profile ....................................................... 4 Viewing Notifications ............................................................ 10
Fitness Goals ......................................................................... 4 Managing Notifications ......................................................... 10
About Heart Rate Zones ........................................................ 4 Turning Off Bluetooth Technology ....................................... 10
Setting Your Heart Rate Zones ......................................... 4 Turning On and Off Smartphone Connection Alerts ............ 10
Heart Rate Zone Calculations ........................................... 5 Locating a Lost Mobile Device .................................................. 10
Activity Tracking .......................................................................... 5 Garmin Connect ........................................................................ 10
Auto Goal ............................................................................... 5 Updating the Software Using the Garmin Connect App ...... 11
Using the Move Alert .............................................................. 5 Updating the Software Using Garmin Express .................... 11
Sleep Tracking ....................................................................... 5 Using Garmin Connect on Your Computer ..................... 11
Using Automated Sleep Tracking ...................................... 5 Manually Syncing Data with Garmin Connect ..................... 11
Using Do Not Disturb Mode .............................................. 5 Garmin Explore™ ..................................................................... 11
Intensity Minutes .................................................................... 5 Customizing Your Device............................................ 11
Earning Intensity Minutes .................................................. 5
Widgets ..................................................................................... 11
Garmin Move IQ™ Events ..................................................... 5
Customizing the Widget Loop .............................................. 12
Activity Tracking Settings ....................................................... 5
inReach Remote .................................................................. 12
Turning Off Activity Tracking ............................................. 6
Using the inReach Remote ............................................. 12
Workouts ..................................................................................... 6
VIRB Remote ....................................................................... 12
Following a Workout From Garmin Connect .......................... 6
Controlling a VIRB Action Camera .................................. 12
Starting a Workout ................................................................. 6
Controlling a VIRB Action Camera During an Activity ..... 12
About the Training Calendar .................................................. 6
Activities and App Settings ....................................................... 12
Using Garmin Connect Training Plans .............................. 6
Customizing the Data Screens ............................................ 13
Interval Workouts ........................................................................ 6
Adding a Map to an Activity ................................................. 13
Creating an Interval Workout ................................................. 6
Alerts .................................................................................... 13
Starting an Interval Workout .................................................. 6
Setting an Alert ................................................................ 13
Stopping an Interval Workout ................................................. 6
Auto Lap ...............................................................................13
Using Virtual Partner® ................................................................ 6
Marking Laps by Distance ............................................... 13
Setting a Training Target ............................................................ 7
Enabling Auto Pause® ......................................................... 14
Cancelling a Training Target .................................................. 7
Enabling Auto Climb ............................................................ 14
Racing a Previous Activity .......................................................... 7
3D Speed and Distance ....................................................... 14
Personal Records ....................................................................... 7
Turning On and Off the Lap Key .......................................... 14
Viewing Your Personal Records ............................................ 7
Table of Contents i
Using Auto Scroll ................................................................. 14 Appendix....................................................................... 20
UltraTrac .............................................................................. 14 Data Fields ................................................................................ 20
Power Save Timeout Settings .............................................. 14 Wheel Size and Circumference ................................................ 22
Customizing Your Activity List .................................................. 14 Symbol Definitions .................................................................... 23
Removing an Activity or App ..................................................... 14
Index.............................................................................. 24
Customizing the Controls Menu ................................................ 15
Customizing the Watch Face .................................................... 15
Sensors Settings ....................................................................... 15
Compass Settings ................................................................ 15
Calibrating the Compass Manually ................................. 15
Setting the North Reference ............................................ 15
Altimeter Settings ................................................................. 15
Calibrating the Barometric Altimeter ............................... 15
Barometer Settings .............................................................. 15
Calibrating the Barometer ............................................... 15
Map Settings ............................................................................. 15
Navigation Settings ................................................................... 16
Customizing Map Features .................................................. 16
Heading Settings .................................................................. 16
Setting Navigation Alerts ...................................................... 16
System Settings ........................................................................ 16
Time Settings ....................................................................... 16
Changing the Backlight Settings .......................................... 16
Customizing the Hot Keys .................................................... 16
Changing the Units of Measure ........................................... 16
Viewing Device Information ...................................................... 17
Viewing E-label Regulatory and Compliance Information .... 17
Wireless Sensors ......................................................... 17
Pairing Your Wireless Sensors ................................................. 17
Using an Optional Bike Speed or Cadence Sensor .................. 17
Foot Pod ................................................................................... 17
Improving Foot Pod Calibration ........................................... 17
Calibrating Your Foot Pod Manually .................................... 17
Setting Foot Pod Speed and Distance ................................. 17
tempe™ .................................................................................... 17
Device Information....................................................... 17
Specifications ............................................................................ 17
Battery Life Information ........................................................ 18
Data Management .................................................................... 18
Disconnecting the USB Cable .............................................. 18
Deleting Files ....................................................................... 18
Device Maintenance ..................................................... 18
Device Care .............................................................................. 18
Cleaning the Device ............................................................. 18
Changing the Bands ................................................................. 18
Troubleshooting........................................................... 19
My device is in the wrong language ......................................... 19
Is my smartphone compatible with my device? ........................ 19
My phone will not connect to the device ................................... 19
Can I use my Bluetooth sensor with my watch? ....................... 19
Restarting Your Device ............................................................. 19
Resetting All Default Settings ................................................... 19
Acquiring Satellite Signals ........................................................ 19
Improving GPS Satellite Reception ...................................... 19
The temperature reading is not accurate .................................. 19
Maximizing the Battery Life ....................................................... 20
Activity Tracking ........................................................................ 20
My daily step count does not appear ................................... 20
My step count does not seem accurate ............................... 20
The step counts on my device and my Garmin Connect
account don't match ............................................................. 20
The floors climbed amount does not seem accurate ........... 20
My intensity minutes are flashing ......................................... 20
Getting More Information .......................................................... 20
ii Table of Contents
Introduction • Select GPS to view additional options and functions for a
widget.
WARNING
See the Important Safety and Product Information guide in the Charging the Device
product box for product warnings and other important
information. WARNING
Always consult your physician before you begin or modify any This device contains a lithium-ion battery. See the Important
exercise program. Safety and Product Information guide in the product box for
product warnings and other important information.
Device Overview 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.
1 Plug the small end of the USB cable into the charging port on
your device.
SET
Select to scroll through the widget loop and menus. 1 From the app store on your smartphone, install and open the
Garmin Connect app.
DOWN Hold to view the altimeter, barometer, and compass (ABC)
ABC screen. 2 Bring your smartphone within 10 m (33 ft.) of your device.
Select to scroll through the widget loop and menus. 3 Select CTRL to turn on the device.
UP Hold to view the menu. The first time you turn on the device, it is in pairing mode.
MENU TIP: To manually enter pairing mode, you can hold MENU,
and select Settings > Pair Phone.
Viewing the Controls Menu 4 Select an option to add your device to your Garmin Connect
The controls menu contains options, such as turning on do not account:
disturb mode, locking the keys, and turning the device off. • If this is the first time you are pairing a device with the
NOTE: You can add, reorder, and remove the options in the Garmin Connect app, follow the on-screen instructions.
controls menu (Customizing the Controls Menu, page 15). • If you already paired another device with the Garmin
1 From any screen, hold CTRL. Connect 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 app.
This provides easy access to these services for Garmin ®
devices:
• Software updates
2 Select UP or DOWN to scroll through the options. • Data uploads to Garmin Connect
Viewing Widgets • Product registration
Your device comes preloaded with several widgets, and more Setting Up Garmin Express
are available when you pair your device with a smartphone. 1 Connect the device to your computer using a USB cable.
• Select UP or DOWN. 2 Go to www.garmin.com/express.
The device scrolls through the widget loop.
Introduction 1
3 Follow the on-screen instructions. Duplicate activity names include a number, for example:
Bike(2).
5 Select an option:
Activities and Apps • Select an option to customize specific activity settings. For
Your device can be used for indoor, outdoor, athletic, and fitness example, you can customize the data screens or auto
activities. When you start an activity, the device displays and features.
records sensor data. You can save activities and share them • Select Done to save and use the custom activity.
with the Garmin Connect community.
6 Select Yes to add the activity to your list of favorites.
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
Indoor Activities
Starting an Activity The Instinct device can be used for training indoors, such as
running on an indoor track or using a stationary bike. GPS is
When you start an activity, GPS turns on automatically (if turned off for indoor activities.
required).
When running or walking with GPS turned off, speed, distance,
1 From the clock, select GPS. and cadence are calculated using the accelerometer in the
2 Select an option: device. The accelerometer is self-calibrating. The accuracy of
• Select an activity from your favorites. the speed, distance, and cadence data improves after a few
outdoor runs or walks using GPS.
• Select , and select an activity from the extended activity
list. TIP: Holding the handrails of the treadmill reduces accuracy.
You can use an optional foot pod to record pace, distance, and
3 If the activity requires GPS signals, go outside to an area with cadence.
a clear view of the sky, and wait until the device is ready.
When cycling with GPS turned off, speed and distance are not
The device is ready after it establishes your heart rate,
available unless you have an optional sensor that sends speed
acquires GPS signals (if required), and connects to your
and distance data to the device (such as a speed or cadence
wireless sensors (if required).
sensor).
4 Select GPS to start the timer.
The device records activity data only while the activity timer is Calibrating the Treadmill Distance
running. To record more accurate distances for your treadmill runs, you
can calibrate the treadmill distance after you run at least 1.5 km
Tips for Recording Activities (1 mi.) on a treadmill. If you use different treadmills, you can
• Charge the device before starting an activity (Charging the manually calibrate the treadmill distance on each treadmill or
Device, page 1). after each run.
• Select UP or DOWN to view additional data pages. 1 Start a treadmill activity (Starting an Activity, page 2), and run
at least 1.5 km (1 mi.) on the treadmill.
Stopping an Activity 2 After you complete your run, select GPS.
1 Select GPS. 3 Select an option:
2 Select an option: • To calibrate the treadmill distance the first time, select
• To resume your activity, select Resume. Save.
• To save the activity and return to watch mode, select The device prompts you to complete the treadmill
Save > Done. calibration.
• To suspend your activity and resume it at a later time, • To manually calibrate the treadmill distance after the first-
select Resume Later. time calibration, select Calibrate & Save > Yes.
• To navigate back to the starting point of your activity along 4 Check the treadmill display for the distance traveled, and
the path you traveled, select Back to Start > TracBack. enter the distance on your device.
NOTE: This feature is available only for activities that use
GPS. Outdoor Activities
• To navigate back to the starting point of your activity by The Instinct device comes preloaded with outdoor activities,
the most direct path, select Back to Start > Straight Line. such as running and cycling. GPS is turned on for outdoor
activities. You can add new activities based on default activities,
NOTE: This feature is available only for activities that use such as walking or rowing. You can also add custom activities to
GPS. your device (Creating a Custom Activity, page 2).
• To discard the activity and return to watch mode, select
Discard > Yes. Viewing Your Ski Runs
Your device records the details of each downhill skiing or
NOTE: After stopping the activity, the device saves it
snowboarding run using the auto run feature. This feature is
automatically after 30 minutes.
turned on by default for downhill skiing and snowboarding. It
automatically records new ski runs based on your movement.
Creating a Custom Activity The timer pauses when you stop moving downhill and when you
1 From the watch face, select GPS > Add. are on a chairlift. The timer remains paused during the chairlift
2 Select an option: ride. You can start moving downhill to restart the timer. You can
view run details from the paused screen or while the timer is
• Select Copy Activity to create your custom activity running.
starting from one of your saved activities.
1 Start a skiing or snowboarding activity.
• Select Other to create a new custom activity.
2 Hold MENU.
3 If necessary, select an activity type.
3 Select View Runs.
4 Select a name or enter a custom name.
Broadcasting Heart Rate Data to Garmin Devices Setting Your Heart Rate Zones
You can broadcast your heart rate data from your Instinct device The device uses your user profile information from the initial
and view it on paired Garmin devices. For example, you can setup to determine your default heart rate zones. You can set
broadcast your heart rate data to an Edge device while cycling,
® separate heart rate zones for sport profiles, such as running,
or to a VIRB action camera during an activity.
® cycling, and swimming. For the most accurate calorie data
during your activity, set your maximum heart rate. You can also
NOTE: Broadcasting heart rate data decreases battery life. set each heart rate zone and enter your resting heart rate
1 From the heart rate widget, hold MENU. manually. You can manually adjust your zones on the device or
2 Select Options. using your Garmin Connect account.
3 Select an option: 1 From the watch face, hold MENU.
• Select Broadcast Heart Rate to start broadcasting heart 2 Select Settings > User Profile > Heart Rate.
rate data now. 3 Select Max. HR, and enter your maximum heart rate.
• Select Broadcast During Activity to broadcast heart rate 4 Select Resting HR, and enter your resting heart rate.
during timed activities (Starting an Activity, page 2). You can use the average resting heart rate measured by your
The Instinct device starts broadcasting your heart rate data, device, or you can set a custom resting heart rate.
and appears. 5 Select Zones > Based On.
NOTE: You can view only the heart rate widget while 6 Select an option:
broadcasting heart rate data.
• Select BPM to view and edit the zones in beats per
4 Pair your Instinct device with your Garmin ANT+ compatible
®
minute.
device.
• Select %Max. HR to view and edit the zones as a
NOTE: The pairing instructions differ for each Garmin percentage of your maximum heart rate.
compatible device. See your owner's manual.
• Select %HRR to view and edit the zones as a percentage
TIP: To stop broadcasting your heart rate data, select any of your heart rate reserve (maximum heart rate minus
key, and select Yes. resting heart rate).
7 Select a zone, and enter a value for each zone.
4 Training
8 Select Add Sport Heart Rate, and select a sport profile to NOTE: Naps are not added to your sleep statistics. You can use
add separate heart rate zones (optional). do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 5).
Heart Rate Zone Calculations
Using Automated Sleep Tracking
Zone % of Perceived Exertion Benefits
Maximum 1 Wear your device while sleeping.
Heart Rate 2 Upload your sleep tracking data to the Garmin Connect site
1 50–60% Relaxed, easy pace, Beginning-level (Manually Syncing Data with Garmin Connect, page 11).
rhythmic breathing aerobic training, You can view your sleep statistics on your Garmin Connect
reduces stress account.
2 60–70% Comfortable pace, Basic cardiovascular
slightly deeper training, good Using Do Not Disturb Mode
breathing, conversation recovery pace You can use do not disturb mode to turn off the backlight, tone
possible alerts, and vibration alerts. For example, you can use this mode
3 70–80% Moderate pace, more Improved aerobic while sleeping or watching a movie.
difficult to hold capacity, optimal NOTE: You can set your normal sleep hours in the user settings
conversation cardiovascular training on your Garmin Connect account. You can enable the Sleep
4 80–90% Fast pace and a bit Improved anaerobic Time option in the system settings to automatically enter do not
uncomfortable, breathing capacity and disturb mode during your normal sleep hours (System Settings,
forceful threshold, improved page 16).
speed
5 90–100% Sprinting pace, Anaerobic and
1 Hold CTRL.
unsustainable for long muscular endurance, 2 Select .
period of time, labored increased power
breathing Intensity Minutes
To improve your health, organizations such as the World Health
Organization recommend at least 150 minutes per week of
Activity Tracking moderate intensity activity, such as brisk walking, or 75 minutes
The activity tracking feature records your daily step count, per week of vigorous intensity activity, such as running.
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories The device monitors your activity intensity and tracks your time
burned includes your base metabolism plus activity calories. spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
The number of steps taken during the day appears on the steps can work toward achieving your weekly intensity minutes goal by
widget. The step count is updated periodically. participating in at least 10 consecutive minutes of moderate to
For more information about activity tracking and fitness metric vigorous intensity activities. The device adds the amount of
accuracy, go to garmin.com/ataccuracy. moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
Auto Goal added.
Your device creates a daily step goal automatically, based on
your previous activity levels. As you move during the day, the Earning Intensity Minutes
device shows your progress toward your daily goal . 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.
If you choose not to use the auto goal feature, you can set a Garmin Move IQ™ Events
personalized step goal on your Garmin Connect account. The Move IQ feature automatically detects activity patterns,
Using the Move Alert such as walking, running, biking, swimming, and elliptical
training, for at least 10 minutes. You can view the event type
Sitting for prolonged periods of time can trigger undesirable
and duration on your Garmin Connect timeline, but they do not
metabolic state changes. The move alert reminds you to keep
appear in your activities list, snapshots, or newsfeed. For more
moving. After one hour of inactivity, Move! and the move bar
detail and accuracy, you can record a timed activity on your
appear. Additional segments appear after every 15 minutes of
device.
inactivity. The device also beeps or vibrates if audible tones are
turned on (System Settings, page 16). Activity Tracking Settings
Go for a short walk (at least a couple of minutes) to reset the Hold MENU, and select Settings > Activity Tracking.
move alert. Status: Turns off the activity tracking feature.
Sleep Tracking Move Alert: Displays a message and the move bar on the
While you are sleeping, the device automatically detects your digital watch face and steps screen. The device also beeps
sleep and monitors your movement during your normal sleep or vibrates if audible tones are turned on (System Settings,
hours. You can set your normal sleep hours in the user settings page 16).
on your Garmin Connect account. Sleep statistics include total Goal Alerts: Allows you to turn on and off goal alerts. Goal
hours of sleep, sleep levels, and sleep movement. You can view alerts appear for your daily steps goal, daily floors climbed
your sleep statistics on your Garmin Connect account. goal, and weekly intensity minutes goal.
Move IQ: Allows you to turn on and off Move IQ events.
Training 5
Turning Off Activity Tracking Interval Workouts
When you turn off activity tracking, your steps, floors climbed, You can create interval workouts based on distance or time. The
intensity minutes, sleep tracking, and Move IQ events are not device saves your custom interval workout until you create
recorded. another interval workout. You can use open intervals for track
1 Hold MENU. workouts and when you are running a known distance.
2 Select Settings > Activity Tracking > Status > Off. Creating an Interval Workout
1 From the watch face, select GPS.
Workouts 2 Select an activity.
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You 3 Hold MENU.
can create workouts using Garmin Connect or select a training 4 Select Training > Intervals > Edit > Interval > Type.
plan that has built-in workouts from Garmin Connect, and 5 Select Distance, Time, or Open.
transfer them to your device.
TIP: You can create an open-ended interval by selecting the
You can schedule workouts using Garmin Connect. You can Open option.
plan workouts in advance and store them on your device.
6 If necessary, select Duration, enter a distance or time
Following a Workout From Garmin Connect interval value for the workout, and select .
Before you can download a workout from Garmin Connect, you 7 Select BACK.
must have a Garmin Connect account (Garmin Connect,
page 10).
8 Select Rest > Type.
9 Select Distance, Time, or Open.
1 Select an option:
• Open the Garmin Connect app. 10 If necessary, enter a distance or time value for the rest
interval, and select .
• Go to connect.garmin.com.
11 Select BACK.
2 Create and save a new workout.
12 Select one or more options:
3 Select or Send to Device. • To set the number of repetitions, select Repeat.
4 Follow the on-screen instructions. • To add an open-ended warm up to your workout, select
Starting a Workout Warm Up > On.
Before you can start a workout, you must download a workout • To add an open-ended cool down to your workout, select
from your Garmin Connect account. Cool Down > On.
1 From the watch face, select GPS. Starting an Interval Workout
2 Select an activity. 1 From the watch face, select GPS.
3 Hold MENU. 2 Select an activity.
4 Select Training > My Workouts. 3 Hold MENU.
5 Select a workout. 4 Select Training > Intervals > Do Workout.
NOTE: Only workouts that are compatible with the selected 5 Select GPS to start the timer.
activity appear in the list.
6 When your interval workout has a warm up, select BACK to
6 Select Do Workout. begin the first interval.
7 Select GPS to start the timer. 7 Follow the on-screen instructions.
After you begin a workout, the device displays each step of the After you complete all of the intervals, a message appears.
workout, step notes (optional), the target (optional), and the
current workout data. Stopping an Interval Workout
• At any time, select BACK to stop the current interval or rest
About the Training Calendar period and transition to the next interval or rest period.
The training calendar on your device is an extension of the
• After all intervals and rest periods are complete, select BACK
training calendar or schedule you set up in Garmin Connect.
to end the interval workout and transition to a timer that can
After you have added a few workouts to the Garmin Connect
be used for cool down.
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the training calendar list • At any time, select GPS to stop the activity timer. You can
by date. When you select a day in the training calendar, you can resume the timer or end the interval workout.
view or do the workout. The scheduled workout stays on your
device whether you complete it or skip it. When you send Using Virtual Partner ®
scheduled workouts from Garmin Connect, they overwrite the Your Virtual Partner is a training tool designed to help you meet
existing training calendar. your goals. You can set a pace for the Virtual Partner and race
Using Garmin Connect Training Plans against it.
Before you can download and use a training plan from Garmin NOTE: This feature is not available for all activities.
Connect, you must have a Garmin Connect account (Garmin 1 Hold MENU.
Connect, page 10), and you must pair the Instinct device with a
compatible smartphone.
2 Select Settings > Activities & Apps.
1 From the Garmin Connect app, select or . 3 Select an activity.
2 Select Training > Training Plans. 4 Select the activity settings.
3 Select and schedule a training plan. 5 Select Data Screens > Add > Virtual Partner.
4 Follow the on-screen instructions. 6 Enter a pace or speed value.
5 Review the training plan in your calendar. 7 Start your activity (Starting an Activity, page 2).
6 Training
8 Select UP or DOWN to scroll to the Virtual Partner screen Restoring a Personal Record
and see who is leading. You can set each personal record back to the one previously
recorded.
Setting a Training Target 1 From the watch face, hold MENU.
The training target feature works with the Virtual Partner feature
2 Select History > Records.
so you can train toward a set distance, distance and time,
distance and pace, or distance and speed goal. During your 3 Select a sport.
training activity, the device gives you real-time feedback about 4 Select a record to restore.
how close you are to achieving your training target. 5 Select Previous > Yes.
1 From the watch face, select GPS. NOTE: This does not delete any saved activities.
2 Select an activity.
Clearing a Personal Record
3 Hold MENU.
1 From the watch face, hold MENU.
4 Select Training > Set a Target.
2 Select History > Records.
5 Select an option:
3 Select a sport.
• Select Distance Only to select a preset distance or enter
a custom distance. 4 Select a record to delete.
• Select Distance and Time to select a distance and time 5 Select Clear Record > Yes.
target. NOTE: This does not delete any saved activities.
• Select Distance and Pace or Distance and Speed to Clearing All Personal Records
select a distance and pace or speed target. 1 From the watch face, hold MENU.
The training target screen appears and displays your
2 Select History > Records.
estimated finish time. The estimated finish time is based on
your current performance and the time remaining. 3 Select a sport.
6 Select GPS to start the timer. 4 Select Clear All Records > Yes.
The records are deleted for that sport only.
Cancelling a Training Target
NOTE: This does not delete any saved activities.
1 During an activity, hold MENU.
2 Select Cancel Target > Yes.
Clock
Racing a Previous Activity
You can race a previously recorded or downloaded activity. This Setting an Alarm
feature works with the Virtual Partner feature so you can see You can set multiple alarms. You can set each alarm to sound
how far ahead or behind you are during the activity. once or to repeat regularly.
NOTE: This feature is not available for all activities. 1 From any screen, hold SET.
1 From the watch face, select GPS. 2 Select Alarms.
2 Select an activity. 3 Enter the alarm time.
3 Hold MENU. 4 Select Repeat, and select when the alarm should repeat
4 Select Training > Race an Activity. (optional).
5 Select an option: 5 Select Sounds, and select a type of notification (optional).
• Select From History to select a previously recorded 6 Select Backlight > On to turn on the backlight with the alarm
activity from your device. (optional).
• Select Downloaded to select an activity you downloaded 7 Select Label, and select a description for the alarm
from your Garmin Connect account. (optional).
6 Select the activity.
The Virtual Partner screen appears indicating your estimated
Starting the Countdown Timer
finish time. 1 From any screen, hold SET.
7 Select GPS to start the timer. 2 Select Timers.
8 After you complete your activity, select GPS > Save. 3 Enter the time.
4 If necessary, select an option to edit the timer:
Personal Records • To automatically restart the timer after it expires, select UP
When you complete an activity, the device displays any new > Restart > On.
personal records you achieved during that activity. Personal • To select a type of notification, select UP > Sounds.
records include your fastest time over several typical race
distances and longest run or ride. 5 Select GPS to start the timer.
Clock 7
Projecting a Waypoint
You can create a new location by projecting the distance and
bearing from your current location to a new location.
1 If necessary, select GPS > Add > Project Wpt. to add the
project waypoint app to the apps list.
2 Select Yes to add the app to your list of favorites.
3 From the watch face, select GPS > Project Wpt..
4 Select UP or DOWN to set the heading.
The total stopwatch time continues running. 5 Select GPS.
5 Select GPS to stop both timers. 6 Select DOWN to select a unit of measure.
6 Select UP, and select an option. 7 Select UP to enter the distance.
8 Select GPS to save.
Syncing the Time with GPS The projected waypoint is saved with a default name.
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
Navigating to a Destination
when you change time zones, and to update for daylight saving You can use your device to navigate to a destination or follow a
time. course.
1 From any screen, hold SET. 1 From the watch face, select GPS > Navigate.
2 Select Set Time With GPS. 2 Select a category.
3 Wait while the device locates satellites (Acquiring Satellite 3 Respond to the on-screen prompts to choose a destination.
Signals, page 19). 4 Select Go To.
Navigation information appears.
Setting Alerts 5 Select GPS to begin navigation.
1 From any screen, hold SET.
2 Select Alerts. Creating and Following a Course on Your
3 Select an option: Device
• To set an alert to sound a specific number of minutes or 1 From the watch face, select GPS > Navigate > Courses >
hours before the actual sunset occurs, select Til Sunset > Create New.
Status > On, select Time, and enter the time. 2 Enter a name for the course, and select .
• To set an alert to sound a specific number of minutes or 3 Select Add Location.
hours before the actual sunrise occurs, select Til Sunrise
> Status > On, select Time, and enter the time. 4 Select an option.
• To set an alert to sound when a storm approaches, select 5 If necessary, repeat steps 3 and 4.
Storm > On, select Rate, and select the rate of pressure 6 Select Done > Do Course.
change. Navigation information appears.
• To set an alert to sound every hour, select Hourly > On. 7 Select GPS to begin navigation.
8 Navigation
1 During an activity, select GPS > Back to Start. • To toggle between panning up and down, panning left and
2 Select an option: right, or zooming, select GPS.
• To navigate back to the starting point of your activity along • To pan or zoom the map, select UP and DOWN.
the path you traveled, select TracBack. • To quit, select BACK.
• To navigate back to the starting point of your activity in a
straight line, select Straight Line.
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.
Your current location , the track to follow , and your 1 Hold MENU.
destination appear on the map. 2 Select History > Activities.
3 Select an activity.
Navigating to the Starting Point of Your Last
4 Select an option:
Saved Activity
• To view additional information about the activity, select
You can navigate back to the starting point of your last saved Details.
activity in a straight line or along the path you traveled. This
feature is available only for activities that use GPS. • To select a lap and view additional information about each
lap, select Laps.
1 Select GPS > Navigate > Back to Start > Straight Line.
• To select an interval and view additional information about
A line appears on the map from your current location to the each interval, select Intervals.
starting point of the last saved activity.
• To select an exercise set and view additional information
NOTE: You can start the timer to prevent the device from about each set, select Sets.
timing out to watch mode.
• To view the activity on a map, select Map.
2 Select DOWN to view the compass (optional).
• To view your time in each heart rate zone, select Time in
The arrow points toward your starting point. Zone (Viewing Your Time in Each Heart Rate Zone,
page 9).
Stopping Navigation • To view an elevation plot of the activity, select Elevation
1 During an activity, hold MENU. Plot.
2 Select Stop Navigation. • To delete the selected activity, select Delete.
Calculating the Size of an Area Viewing Your Time in Each Heart Rate Zone
Before you can calculate the size of an area, you must acquire Before you can view heart rate zone data, you must complete an
satellites. activity with heart rate and save the activity.
1 From the watch face, select GPS > Area Calc.. Viewing your time in each heart rate zone can help you adjust
your training intensity.
2 Walk around the perimeter of the area.
1 From the watch face, hold MENU.
TIP: You can hold MENU, and select Pan/Zoom to adjust the
map (Panning and Zooming the Map, page 9). 2 Select History > Activities.
3 Select GPS to calculate the area. 3 Select an activity.
4 Select an option: 4 Select Time in Zone.
• To exit without saving, select Done.
Viewing Data Totals
• To convert measurements of the area to a different unit of
You can view the accumulated distance and time data saved to
measure, select Change Units.
your device.
• To save, select Save Activity.
1 From the watch face, hold MENU.
Map 2 Select History > Totals.
represents your location on the map. Location names and 3 If necessary, select an activity.
symbols appear on the map. When you are navigating to a 4 Select an option to view weekly or monthly totals.
destination, your route is marked with a line on the map.
• Map navigation (Panning and Zooming the Map, page 9) Using the Odometer
• Map settings (Map Settings, page 15) The odometer automatically records the total distance traveled,
elevation gained, and time in activities.
Panning and Zooming the Map
1 From the watch face, hold MENU.
1 While navigating, select UP or DOWN to view the map.
2 Select History > Totals > Odometer.
2 Hold MENU.
3 Select UP or DOWN to view odometer totals.
3 Select Pan/Zoom.
4 Select an option:
History 9
Syncing Activities 2 Select GPS.
You can sync activities from other Garmin devices to your 3 Select a notification.
Instinct device using your Garmin Connect account. For 4 Select DOWN for more options.
example, you can record a ride with an Edge device, and view
your activity details on your Instinct device. 5 Select BACK to return to the previous screen.
1 Hold MENU. Managing Notifications
2 Select History > Options > TrueUp > On. You can use your compatible smartphone to manage
notifications that appear on your Instinct device.
When you sync your device with your smartphone, recent
activities from your other Garmin devices appear on your Instinct Select an option:
device. • If you are using an iPhone device, go to the notifications
®
10 Connected Features
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.
page 11).
paired inReach device.
1 Connect the device to your computer using the USB cable. Last activity: Displays a brief summary of your last recorded
When new software is available, the Garmin Express activity, such as your last run, last ride, or last swim.
application sends it to your device.
Last sport: Displays a brief summary of your last recorded
2 After the Garmin Express application finishes sending the sport.
update, disconnect the device from your computer.
Moon Phase: Displays the moonrise and moonset times, along
Your device installs the update. with the moon phase, based on your GPS position.
Using Garmin Connect on Your Computer Music controls: Provides music player controls for your
The Garmin Express application connects your device to your smartphone.
Garmin Connect account using a computer. You can use the My day: Displays a dynamic summary of your activity today. The
Garmin Express application to upload your activity data to your metrics include timed activities, intensity minutes, floors
Garmin Connect account and to send data, such as workouts or climbed, steps, calories burned, and more.
training plans, from the Garmin Connect website to your device.
Notifications: Alerts you to incoming calls, texts, social network
1 Connect the device to your computer using the USB cable. updates, and more, based on your smartphone notification
2 Go to www.garmin.com/express. settings.
3 Download and install the Garmin Express application. Sensor information: Displays information from an internal
sensor or a connected ANT+ sensor.
4 Open the Garmin Express application, and select Add
Device. Steps: Tracks your daily step count, step goal, and data for
previous days.
5 Follow the on-screen instructions.
Stress: Displays your current stress level and a graph of your
Manually Syncing Data with Garmin Connect stress level. You can do a breathing activity to help you relax.
1 Hold CTRL to view the controls menu. Sunrise and sunset: Displays sunrise, sunset, and civil twilight
2 Select . times.
VIRB controls: Provides camera controls when you have a
Garmin Explore™ VIRB device paired with your Instinct device.
The Garmin Explore website and mobile app allow you to plan Weather: Displays the current temperature and weather
trips and use cloud storage for your waypoints, routes, and forecast.
tracks. They offer advanced planning both online and offline, Xero™ bow sight: Displays laser location information when you
allowing you to share and sync data with your compatible have a Xero bow sight paired with your Instinct device.
Garmin device. You can use the mobile app to download maps
Before you can use the VIRB remote function, you must enable page 13).
the remote setting on your VIRB camera. See the VIRB Series
Owner's Manual for more information. You must also set the Auto Pause: Sets the device to stop recording data when you
VIRB widget to be shown in the widget loop (Customizing the stop moving or when you drop below a specified speed
(Enabling Auto Pause , page 14).
®
1 *The device withstands pressure equivalent to a depth of 100 m. For more information, go to www.garmin.com/waterrating.
Wireless Sensors 17
Operating and storage From -20º to 60ºC (from -4º to 140ºF) Do not store the device where prolonged exposure to extreme
temperature range temperatures can occur, because it can cause permanent
Charging temperature range From 0º to 45ºC (from 32º to 113ºF) damage.
Wireless frequencies/ 2.4 GHz @ 2.4 dBm nominal
protocols
Cleaning the Device
NOTICE
Battery Life Information Even small amounts of sweat or moisture can cause corrosion
The actual battery life depends on the features enabled on your of the electrical contacts when connected to a charger.
device, such as activity tracking, wrist-based heart rate, Corrosion can prevent charging and data transfer.
smartphone notifications, GPS, internal sensors, and connected
sensors (Maximizing the Battery Life, page 20). 1 Wipe the device using a cloth dampened with a mild
detergent solution.
Battery Life Mode
2 Wipe it dry.
Up to 14 days Smartwatch mode with activity tracking and 24/7 wrist-
based heart rate monitoring After cleaning, allow the device to dry completely.
Up to 16 hours GPS mode with wrist-based heart rate TIP: For more information, go to www.garmin.com/fitandcare.
Up to 40 hours UltraTrac GPS mode
Changing the Bands
Data Management You can replace the bands with new Instinct bands or
compatible QuickFit™ 22 bands.
NOTE: The device is not compatible with Windows 95, 98, Me,
®
Eject.
2 Disconnect the cable from your computer.
Deleting Files
2 Remove the band from the watch.
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.
1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press 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
3 Select an option:
Device Care • To install Instinct bands, align one side of the new band
with the holes on the device, push in the exposed watch
NOTICE pin, and press the band into place.
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.
18 Device Maintenance
NOTE: Make sure the band is secure. The watch pin Can I use my Bluetooth sensor with my
should align with the holes on the device.
watch?
• To install QuickFit 22 bands, remove the watch pin from The device is compatible with some Bluetooth sensors. The first
the Instinct band, replace the watch pin on the device, and time you connect a sensor to your Garmin device, you must pair
press the new band into place. 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.
1 Hold MENU.
2 Select Settings > Sensors & Accessories > Add New.
3 Select an option:
• Select Search All.
• Select your sensor type.
You can customize the optional data fields (Customizing the
Data Screens, page 13).
Troubleshooting 19
You can also use an optional tempe external temperature The floors climbed amount does not seem accurate
sensor to view accurate ambient temperature readings while Your device uses an internal barometer to measure elevation
wearing the watch. changes as you climb floors. A floor climbed is equal to 3 m
(10 ft.).
Maximizing the Battery Life • Avoid holding handrails or skipping steps while climbing
You can do several things to extend the life of the battery. stairs.
• Reduce the backlight timeout (Changing the Backlight • In windy environments, cover the device with your sleeve or
Settings, page 16). jacket as strong gusts can cause erratic readings.
• Reduce the backlight brightness.
My intensity minutes are flashing
• Use UltraTrac GPS mode for your activity (UltraTrac, When you exercise at an intensity level that qualifies toward
page 14). your intensity minutes goal, the intensity minutes flash.
• Turn off Bluetooth wireless technology when you are not Exercise for at least 10 consecutive minutes at a moderate or
using connected features (Connected Features, page 10). vigorous intensity level.
• When pausing your activity for a longer period of time, use
the resume later option (Stopping an Activity, page 2). Getting More Information
• Turn off activity tracking (Turning Off Activity Tracking, You can find more information about this product on the Garmin
page 6). website.
• Use a watch face that is not updated every second. • Go to support.garmin.com for additional manuals, articles,
For example, use a watch face without a second hand and software updates.
(Customizing the Watch Face, page 15). • Go to buy.garmin.com, or contact your Garmin dealer for
• Limit the smartphone notifications the device displays information about optional accessories and replacement
(Managing Notifications, page 10). parts.
• Stop broadcasting heart rate data to paired Garmin devices
(Broadcasting Heart Rate Data to Garmin Devices, page 4). Appendix
• Turn off wrist-based heart rate monitoring (Turning Off the
Wrist Heart Rate Monitor, page 4). Data Fields
NOTE: Wrist-based heart rate monitoring is used to calculate %HRR: The percentage of heart rate reserve (maximum heart
vigorous intensity minutes and calories burned. rate minus resting heart rate).
24-Hour Max.: The maximum temperature recorded in the last
Activity Tracking 24 hours from a compatible temperature sensor.
For more information about activity tracking accuracy, go to
24-Hour Min.: The minimum temperature recorded in the last
garmin.com/ataccuracy.
24 hours from a compatible temperature sensor.
My daily step count does not appear 500m Pace: The current rowing pace per 500 meters.
The daily step count is reset every night at midnight. Ambient Press.: The uncalibrated ambient pressure.
If dashes appear instead of your step count, allow the device Average HR: The average heart rate for the current activity.
to acquire satellite signals and set the time automatically.
Average Pace: The average pace for the current activity.
My step count does not seem accurate Average Swolf: The average swolf score for the current activity.
If your step count does not seem accurate, you can try these Your swolf score is the sum of the time for one length plus
tips. the number of strokes for that length (Swim Terminology,
• Wear the device on your non-dominant wrist. page 3). In open water swimming, 25 meters is used to
calculate your swolf score.
• Carry the device in your pocket when pushing a stroller or
lawn mower. Avg. %HRR: The average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the current
• Carry the device in your pocket when actively using your
activity.
hands or arms only.
Avg. 500m Pace: The average rowing pace per 500 meters for
NOTE: The device may interpret some repetitive motions,
the current activity.
such as washing dishes, folding laundry, or clapping your
hands, as steps. Avg. Ascent: The average vertical distance of ascent since the
last reset.
The step counts on my device and my Garmin Avg. Cadence: Cycling. The average cadence for the current
Connect account don't match activity.
The step count on your Garmin Connect account updates when
Avg. Cadence: Running. The average cadence for the current
you sync your device.
activity.
1 Select an option: Avg. Descent: The average vertical distance of descent since
• Sync your step count with the Garmin Connect application the last reset.
(Using Garmin Connect on Your Computer, page 11).
Avg. Lap Time: The average lap time for the current activity.
• Sync your step count with the Garmin Connect app
Avg. Moving Speed: The average speed when moving for the
(Manually Syncing Data with Garmin Connect, page 11).
current activity.
2 Wait while the device syncs your data. Avg. Nautical Speed: The average speed in knots for the
Syncing can take several minutes. current activity.
NOTE: Refreshing the Garmin Connect app or the Garmin Avg. Overall Speed: The average speed for the current activity,
Connect application does not sync your data or update your including both moving and stopped speeds.
step count.
Avg. Speed: The average speed for the current activity.
20 Appendix
Avg. Strk/Len: The average number of strokes per pool length GPS: The strength of the GPS satellite signal.
during the current activity. GPS Elevation: The altitude of your current location using GPS.
Avg. Strk Rate: Swimming. The average number of strokes per GPS Heading: The direction you are moving based on GPS.
minute (spm) during the current activity.
Grade: The calculation of rise (elevation) over run (distance).
Avg. Strk Rate: Paddle sports. The average number of strokes For example, if for every 3 m (10 ft.) you climb you travel
per minute (spm) during the current activity. 60 m (200 ft.), the grade is 5%.
Avg Dist Per Stk: Swimming. The average distance traveled Heading: The direction you are moving.
per stroke during the current activity.
Heart Rate: Your heart rate in beats per minute (bpm). Your
Avg Dist Per Stk: Paddle sports. The average distance traveled device must be connected to a compatible heart rate monitor.
per stroke during the current activity.
HR %Max.: The percentage of maximum heart rate.
Avg HR %Max.: The average percentage of maximum heart
rate for the current activity. HR Zone: The current range of your heart rate (1 to 5). The
default zones are based on your user profile and maximum
Baro. Pressure: The calibrated current pressure. heart rate (220 minus your age).
Battery Level: The remaining battery power. Int. Distance: The distance traveled for the current interval.
Bearing: The direction from your current location to a Int. Pace: The average pace for the current interval.
destination. You must be navigating for this data to appear.
Int. Swolf: The average swolf score for the current interval.
Cadence: Cycling. The number of revolutions of the crank arm.
Your device must be connected to a cadence accessory for Interval Lengths: The number of pool lengths completed during
this data to appear. the current interval.
Cadence: Running. The steps per minute (right and left). Interval Time: The stopwatch time for the current interval.
Calories: The amount of total calories burned. Int Strk/Len: The average number of strokes per pool length
during the current interval.
Compass Hdg.: The direction you are moving based on the
compass. Int Strk Rate: The average number of strokes per minute (spm)
during the current interval.
Course: The direction from your starting location to a
destination. Course can be viewed as a planned or set route. Int Strk Type: The current stroke type for the interval.
You must be navigating for this data to appear. L. Lap HR %Max.: The average percentage of maximum heart
Dest. Location: The position of your final destination. rate for the last completed lap.
Dest. Wpt: The last point on the route to the destination. You L. Lap Stk. Rate: Swimming. The average number of strokes
must be navigating for this data to appear. per minute (spm) during the last completed lap.
Dist. Per Stroke: Paddle sports. The distance traveled per L. Lap Stk. Rate: Paddle sports. The average number of
stroke. strokes per minute (spm) during the last completed lap.
Dist. Remaining: The remaining distance to the final L. Lap Strokes: Swimming. The total number of strokes for the
destination. You must be navigating for this data to appear. last completed lap.
Distance: The distance traveled for the current track or activity. L. Lap Strokes: Paddle sports. The total number of strokes for
the last completed lap.
Distance To Next: The remaining distance to the next waypoint
on the route. You must be navigating for this data to appear. L. Lap Swolf: The swolf score for the last completed lap.
Elapsed Time: The total time recorded. For example, if you start L. Len. Stk. Rate: The average number strokes per minute
the timer and run for 10 minutes, then stop the timer for 5 (spm) during the last completed pool length.
minutes, then start the timer and run for 20 minutes, your L. Len. Stk. Type: The stroke type used during the last
elapsed time is 35 minutes. completed pool length.
Elevation: The altitude of your current location above or below L. Len. Strokes: The total number of strokes for the last
sea level. completed pool length.
Estimated Total Distance: The estimated distance from the Lap %HRR: The average percentage of heart rate reserve
start to the final destination. You must be navigating for this (maximum heart rate minus resting heart rate) for the current
data to appear. lap.
ETA: The estimated time of day when you will reach the final Lap 500m Pace: The average rowing pace per 500 meters for
destination (adjusted to the local time of the destination). You the current lap.
must be navigating for this data to appear. Lap Ascent: The vertical distance of ascent for the current lap.
ETA at Next: The estimated time of day when you will reach the Lap Cadence: Cycling. The average cadence for the current
next waypoint on the route (adjusted to the local time of the lap.
waypoint). You must be navigating for this data to appear.
Lap Cadence: Running. The average cadence for the current
ETE: The estimated time remaining until you reach the final lap.
destination. You must be navigating for this data to appear.
Lap Descent: The vertical distance of descent for the current
Floors Climbed: The total number of floors climbed up for the lap.
day.
Lap Distance: The distance traveled for the current lap.
Floors Descended: The total number of floors climbed down for
Lap Dist Per Stk: Swimming. The average distance traveled per
the day.
stroke during the current lap.
Floors per Minute: The number of floors climbed up per minute.
Lap Dist Per Stk: Paddle sports. The average distance traveled
Glide Ratio: The ratio of horizontal distance traveled to the per stroke during the current lap.
change in vertical distance.
Lap HR: The average heart rate for the current lap.
Glide Ratio Dest.: The glide ratio required to descend from your
Lap HR %Max.: The average percentage of maximum heart
current position to the destination elevation. You must be
rate for the current lap.
navigating for this data to appear.
Appendix 21
Lap Pace: The average pace for the current lap. Off Course: The distance to the left or right by which you have
Laps: The number of laps completed for the current activity. strayed from the original path of travel. You must be
navigating for this data to appear.
Lap Speed: The average speed for the current lap.
Pace: The current pace.
Lap Strk Rate: Swimming. The average number of strokes per
minute (spm) during the current lap. Repeat On: The timer for the last interval plus the current rest
(pool swimming).
Lap Strk Rate: Paddle sports. The average number of strokes
per minute (spm) during the current lap. Reps: During a strength training activity, the number of
repetitions in a workout set.
Lap Strokes: Swimming. The total number of strokes for the
current lap. Rest Timer: The timer for the current rest (pool swimming).
Lap Strokes: Paddle sports. The total number of strokes for the Set Timer: During a strength training activity, the amount of time
current lap. spent in the current workout set.
Lap Swolf: The swolf score for the current lap. Speed: The current rate of travel.
Lap Time: The stopwatch time for the current lap. Stroke Rate: Swimming. The number of strokes per minute
(spm).
Last Lap %HRR: The average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the last Stroke Rate: Paddle sports. The number of strokes per minute
completed lap. (spm).
Last Lap Ascent: The vertical distance of ascent for the last Strokes: Swimming. The total number of strokes for the current
completed lap. activity.
Last Lap Cad.: Cycling. The average cadence for the last Strokes: Paddle sports. The total number of strokes for the
completed lap. current activity.
Last Lap Cad.: Running. The average cadence for the last Sunrise: The time of sunrise based on your GPS position.
completed lap. Sunset: The time of sunset based on your GPS position.
Last Lap Descent: The vertical distance of descent for the last Temperature: The temperature of the air. Your body
completed lap. temperature affects the temperature sensor. You can pair a
Last Lap Dist.: The distance traveled for the last completed lap. tempe sensor with your device to provide a consistent source
of accurate temperature data.
Last Lap HR: The average heart rate for the last completed lap.
Time in Zone: The time elapsed in each heart rate zone.
Last Lap Pace: The average pace for the last completed lap.
Time of Day: The time of day based on your current location
Last Lap Speed: The average speed for the last completed lap. and time settings (format, time zone, daylight saving time).
Last Lap Time: The stopwatch time for the last completed lap. Timer: The current time of the countdown timer.
Last Len. Pace: The average pace for your last completed pool Time to Next: The estimated time remaining before you reach
length. the next waypoint in the route. You must be navigating for
Last Len. Swolf: The swolf score for the last completed pool this data to appear.
length. Total Ascent: The total elevation distance ascended since the
Lat/Lon: The current position in latitude and longitude last reset.
regardless of the selected position format setting. Total Descent: The total elevation distance descended since
Lengths: The number of pool lengths completed during the the last reset.
current activity. V Dist to Dest: The elevation distance between your current
LL 500m Pace: The average rowing pace per 500 meters for position and the final destination. You must be navigating for
the last lap. this data to appear.
L Lap Dist P Stk: Swimming. The average distance traveled per Vert. Spd.: The rate of ascent or descent over time.
stroke during the last completed lap. Vert Spd to Tgt: The rate of ascent or descent to a
L Lap Dist P Stk: Paddle sports. The average distance traveled predetermined altitude. You must be navigating for this data
per stroke during the last completed lap. to appear.
Max. Ascent: The maximum rate of ascent in feet per minute or VMG: The speed at which you are closing on a destination along
meters per minute since the last reset. a route. You must be navigating for this data to appear.
Max. Descent: The maximum rate of descent in meters per
minute or feet per minute since the last reset. Wheel Size and Circumference
Max. Elevation: The highest elevation reached since the last Your speed sensor automatically detects your wheel size. If
reset. necessary, you can manually enter your wheel circumference in
Max. Nautical Speed: The maximum speed in knots for the the speed sensor settings.
current activity. The tire size is marked on both sides of the tire. This is not a
Maximum Speed: The top speed for the current activity. comprehensive list. You can also measure the circumference of
your wheel or use one of the calculators available on the
Min. Elevation: The lowest elevation reached since the last internet.
reset.
Tire Size Wheel Circumference (mm)
Nautical Dist: The distance traveled in nautical meters or
nautical feet. 20 × 1.75 1515
Nautical Speed: The current speed in knots. 20 × 1-3/8 1615
Next Waypoint: The next point on the route. You must be 22 × 1-3/8 1770
navigating for this data to appear. 22 × 1-1/2 1785
24 × 1 1753
24 × 3/4 Tubular 1785
22 Appendix
Tire Size Wheel Circumference (mm) Fuse. Indicates a fuse specification or location.
24 × 1-1/8 1795
WEEE disposal and recycling symbol. The WEEE symbol is
24 × 1.75 1890 attached to the product in compliance with the EU directive
24 × 1-1/4 1905 2012/19/EU on Waste Electrical and Electronic Equipment
(WEEE). It is intended to deter the improper disposal of this
24 × 2.00 1925 product and to promote reuse and recycling.
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.
Appendix 23
Index GLONASS 16
goals 7
smartphone 11, 19
applications 10
GPS 14, 16 pairing 1, 19
A signal 19 snowboarding 2
accessories 17, 19, 20 software
activities 2, 12, 14 H license 17
custom 2, 14 heart rate 3, 4 updating 1, 11
saving 2 alerts 13 version 17
starting 2 monitor 4 specifications 17
activity tracking 5, 6 pairing sensors 4 speed 14
alarms 7, 13 zones 4, 5, 9 speed and cadence sensors 17
alerts 8, 13, 14, 16 history 9, 10 stopwatch 7
altimeter 8, 15 deleting 10 storing data 10, 11
calibrating 15 sending to computer 10, 11 strokes 3
ANT+ sensors 17 sunrise and sunset times 8
applications 11 I swimming 3
smartphone 1 indoor training 2 swolf score 3
area calculation 9 inReach remote 12 system settings 16
auto climb 14 inReach remote 12
Auto Lap 13, 14 intensity minutes 5, 20 T
Auto Pause 14 intervals 3 target 7
auto scroll 14 workouts 6 tempe 17, 19
temperature 17, 19
B K time
backlight 1, 16 keys 1, 16 alerts 13
bands 18 customizing 14 settings 16
barometer 8, 15 zones and formats 16
calibrating 15
L
language 16 time zones 8
battery 18 timer 9
charging 1 lengths 3
locations 8 countdown 7
life 18 tones 3, 7
deleting 8
maximizing 10, 14, 20 TracBack 2, 8, 9
editing 8
bike sensors 17 tracks 8
saving 8
Bluetooth sensors 17 training 6, 7, 10
Bluetooth technology 10, 19 M plans 6
main menu, customizing 12 treadmill 2
C troubleshooting 4, 19, 20
cadence 3 man overboard (MOB) 8
alerts 13 map 15
maps 13, 16 U
sensors 17 UltraTrac 14
browsing 9
calendar 6 unit ID 17
navigating 8, 9
calibrating units of measure 16
altimeter 15 menu 1
metronome 3 updates, software 11
compass 15 uploading data 11
MOB 8
calorie, alerts 13 USB 11
charging 1 N disconnecting 18
cleaning the device 18 navigation 13, 16 user data, deleting 18
clock 7 Sight 'N Go 8 user profile 4
compass 8, 15, 16 stopping 9
calibrating 15 north reference 15 V
settings 16 notifications 10 VIRB remote 12
connecting 10 Virtual Partner 6, 7
controls menu 1, 15 O
coordinates 8 odometer 9 W
countdown timer 7 watch faces 15
courses, creating 8 P watch mode 14
customizing the device 13, 15, 16 pairing water resistance 18
ANT+ sensors 4 waypoints, projecting 8
D Bluetooth sensors 19 wheel sizes 22
data sensors 17 widgets 1, 4, 11
pages 13 smartphone 1, 19 workouts 6
storing 10, 11 personal records 7 loading 6
transferring 10, 11 deleting 7
uploading 11 profiles 2 Z
deleting user 4 zones
all user data 18 heart rate 4
history 10 R time 8
personal records 7 racing 7
distance 14 resetting the device 19
alerts 13, 16 routes 8
drills 3
S
F satellite signals 19
favorites 14 screen 16
foot pod 17 settings 5, 12, 14–16, 19
shortcuts 1, 15
G Sight 'N Go 8
Garmin Connect 1, 6, 10, 11 skiing
storing data 11 alpine 2
Garmin Express 1 snowboarding 2
updating software 1 sleep mode 5
24 Index
support.garmin.com
August 2019
190-02354-00_0C