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NOTE: The optical sensor is located on the back of the
device.
• See
Tips for Erratic Heart Rate Data, page 4
information about wrist-based heart rate.
• For more information about accuracy, go to
/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.
1
From the watch face, select UP or DOWN to view the heart
rate widget.
2
Select 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
or to a VIRB
action camera during an activity.
®
NOTE: Broadcasting heart rate data decreases battery life.
1
From the heart rate widget, hold MENU.
2
Select Options.
3
Select an option:
• Select Broadcast Heart Rate to start broadcasting heart
rate data now.
• Select Broadcast During Activity to broadcast heart rate
during timed activities
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.
4
Pair your Instinct device with your Garmin ANT+
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.
4
for more
garmin.com
device while cycling,
®
(Starting an Activity, page
2).
®
compatible
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.
1
From the heart rate widget, hold MENU.
2
Select Options > Status > Off.
Training
Setting Up Your User Profile
You can update your gender, birth year, height, weight, and
heart rate zone settings. The device uses this information to
calculate accurate training data.
1
Hold MENU.
2
Select Settings > User Profile.
3
Select 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
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.
1
From the watch face, hold MENU.
2
Select Settings > User Profile > Heart Rate.
3
Select Max. HR, and enter your maximum heart rate.
4
Select 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.
5
Select Zones > Based On.
6
Select 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).
7
Select a zone, and enter a value for each zone.
5) to determine the best
Training
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