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Garmin INSTINCT 3 SOLAR Owner's Manual
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Garmin INSTINCT 3 SOLAR Owner's Manual

Garmin INSTINCT 3 SOLAR Owner's Manual

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INSTINCT
3 SOLAR
®
Owner's Manual

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Summary of Contents for Garmin INSTINCT 3 SOLAR

  • Page 1 INSTINCT 3 SOLAR ® Owner’s Manual...
  • Page 2 © 2025 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 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...
  • Page 3 Activity..........19 Recording a Bouldering Activity..8 Workouts..........19 Starting an Expedition......8 Starting a Workout......20 Recording a Track Point Following a Workout From Garmin Manually........... 8 Connect.......... 20 Viewing Track Points....... 9 Following a Daily Suggested Going Fishing........9 Workout..........
  • Page 4 Watch Face Settings......35 Paying for a Purchase Using Your Customizing the Watch Face....35 Watch..........52 Glances..........36 Adding a Card to Your Garmin Pay Viewing the Glance Loop....39 Wallet..........52 Customizing the Glance Loop..39 Managing Your Garmin Pay Creating Glance Folders....39 Cards..........
  • Page 5 Data............ 56 Phone Apps and Computer Applications........... 66 Compass..........56 Garmin Connect.........67 Compass Settings......56 Using the Garmin Connect App..67 Calibrating the Compass Manually......... 56 Updating the Software Using the Garmin Connect App....67 Setting the North Reference..56 Unified Training Status....
  • Page 6 Creating and Following a Course on watch............. 90 Your Device........80 My watch does not display the correct Creating a Course on Garmin time............91 Connect..........80 Can I use my Bluetooth sensor with my Sending a Course to Your watch?............
  • Page 7 The floors climbed amount does not seem accurate........93 Appendix........94 Data Fields..........94 Color Gauges and Running Dynamics Data............106 Ground Contact Time Balance Data..........107 Vertical Oscillation and Vertical Ratio Data..........107 VO2 Max. Standard Ratings....108 FTP Ratings......... 108 Wheel Size and Circumference..
  • Page 9 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. Getting Started When using your watch the first time, you should complete these tasks to set it up and get to know the basic features.
  • Page 10 ™ community. You can also add Connect IQ activities and apps to your watch using the Connect IQ app (Connect IQ Features, ™ page 69). For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy. Activities and Apps...
  • Page 11 Activities and Apps List From the watch face, press GPS and press DOWN to scroll through the activities and apps list. Your favorite activities list appears at the top of the list (Customizing Activities and Apps, page 24). NOTE: Some activities appear in more than one category. Category Activities Outdoor...
  • Page 12 Stopping an Activity 1 Press GPS. 2 Select an option: • To resume your activity, select Resume. • To save the activity and view the details, select Save, press GPS, and select an option. • To suspend your activity and resume it at a later time, select Resume Later. •...
  • Page 13 Outdoor Activities Golfing Playing Golf Before you play a course for the first time, you must download it from the Garmin Connect app (Garmin Connect, page 67). Courses downloaded from the Garmin Connect app are updated automatically. Before you play golf, you should charge the watch (Charging the Watch, page 86).
  • Page 14 Change Hole: Allows you to manually change the hole. Move Flag: Allows you to move the pin location to get a more precise distance measurement (Moving the Flag, page 6). Measure Shot: Shows the distance of your previous shot recorded with the Garmin AutoShot feature (Viewing ™...
  • Page 15 Changing Holes You can change holes manually from the hole view screen. 1 While playing golf, press GPS. 2 Select Change Hole. 3 Select a hole. Viewing Measured Shots Before the device can automatically detect and measure shots, you must enable scoring. Your device features automatic shot detection and recording.
  • Page 16 Recording Statistics Before you can record statistics, you must enable statistics tracking (Activities and App Settings, page 26). 1 From the scorecard, select a hole. 2 Enter the total number of strokes taken, including putts, and press GPS. 3 Set the number of putts taken, and press GPS. NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.
  • Page 17 Viewing Track Points 1 During an expedition, press GPS. 2 Select View Points. 3 Select a track point from the list. 4 Select an option: • To start navigating to the track point, select Go To. • To view detailed information about the track point, select Details. Going Fishing 1 From the watch face, press GPS.
  • Page 18 Running Going for a Track Run Before you go for a track run, make sure you are running on a standard-shape, 400 m track. You can use the track run activity to record your outdoor track data, including distance in meters and lap splits. 1 Stand on the outdoor track.
  • Page 19 You can also create a pace band for a known course to optimize your pace effort based on elevation changes. You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot before you run the course.
  • Page 20 Starting a PacePro Plan Before you can start a PacePro plan, you must download a plan from your Garmin Connect account. 1 From the watch face, press GPS. 2 Select an outdoor running activity. 3 Hold MENU. 4 Select Training > PacePro Plans.
  • Page 21 Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 25).
  • Page 22 Training with the Drill Log The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes. 1 During your pool swim activity, press UP or DOWN to view the drill log screen.
  • Page 23 Triathlon Training When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity. 1 From the watch face, press GPS. 2 Select Triathlon. 3 Press GPS to start the activity timer.
  • Page 24 You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. 1 From the watch face, press GPS. 2 Select Strength. 3 Select a workout (Following a Workout From Garmin Connect, page 20). 4 Select Details to view a list of workout steps (optional). 5 Select 6 Press GPS, and select Start Workout to start the set timer.
  • Page 25 Recording an Indoor Climbing Activity You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall. 1 From the watch face, press GPS. 2 Select Climb Indoor. 3 Select to record route statistics. 4 Select a grading system.
  • Page 26 Recording a Backcountry Skiing or Snowboarding Activity The backcountry skiing or snowboarding activity lets you switch between climbing and descending tracking modes so you can accurately track your statistics. You can customize the Mode Tracking setting to automatically or manually switch tracking modes (Activities and App Settings, page 26).
  • Page 27 2 Follow the on-screen instructions to complete the installation. 3 Launch the Garmin GameOn app. 4 When the Garmin GameOn app prompts you to pair your watch, press GPS, and select Gaming on your watch. NOTE: While your watch is connected to the Garmin GameOn app, notifications and other Bluetooth ®...
  • Page 28 Starting a Workout Before you can start a workout, you must download the workout from your Garmin Connect account. 1 From the watch face, select GPS. 2 Select an activity. 3 Hold MENU. 4 Select Training > Workouts. 5 Select a workout.
  • Page 29 Creating an Interval Workout 1 From the watch face, press GPS. 2 Select an activity. 3 Hold MENU. 4 Select Training > Intervals > Edit > Interval > Type. 5 Select Distance, Time, or Open. TIP: You can create an open-ended interval by selecting the Open option. 6 If necessary, select Duration, enter a distance or time interval value for the workout, and select 7 Press BACK.
  • Page 30 The training calendar on your watch is an extension of the training calendar or schedule you set up in your Garmin Connect account. 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 calendar glance. When you select a day in the calendar, you can view or do the workout.
  • Page 31 Using the Saved App You can use the saved app to view your saved locations, activity locations, and courses. 1 From the watch face, press GPS. 2 Select Saved. 3 Select a saved item. 4 Select an option: • To navigate to the location, select Go To. •...
  • Page 32 3 Select an option: • Select a favorite or recently used tide station. • To use your current location when you are near a tide station, select Add > Current Location. • To select a saved location, select Add > Saved. •...
  • Page 33 Changing the Order of an Activity in the Apps List 1 Hold MENU. 2 Select Activities & Apps. 3 Select an activity. 4 Select Reorder. 5 Press UP or DOWN to adjust the position of the activity in the apps list. Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity.
  • Page 34 Broadcast Heart Rate: Automatically broadcasts heart rate data from your watch to paired devices when you start the activity (Broadcasting Heart Rate Data, page 55). Broadcast to GameOn: Automatically broadcasts biometrics data to the Garmin GameOn app when you start a gaming activity (Using the Garmin GameOn ™...
  • Page 35 Record Activity: Enables activity FIT file recording for golf activities. FIT files record fitness information that is tailored for the Garmin Connect website and app. Record After Sunset: Sets the watch to record track points after sunset during an expedition.
  • Page 36 Activity 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 one time.
  • Page 37 Setting an Alert 1 Hold MENU. 2 Select Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Alerts. 6 Select an option: • Select Add New to add a new alert for the activity. •...
  • Page 38 You can change the satellite settings to customize the satellite systems used for each activity. For more information about satellite systems, go to garmin.com/aboutGPS. Hold MENU, select Activities & Apps, select an activity, select the activity settings, and select Satellites.
  • Page 39 Using a Countdown Timer 1 From any screen, hold SET. 2 Select Timers. 3 Select an option: • To set a countdown timer for the first time, enter the time using the UP and DOWN buttons. • To set a saved countdown timer, select the saved timer. •...
  • Page 40 Using the Stopwatch 1 From any screen, hold SET. 2 Select Stopwatch. 3 Press GPS to start the timer. 4 Press SET to restart the lap timer The total stopwatch time continues running. 5 Press GPS to stop both timers. 6 Select an option: •...
  • Page 41 Editing an Alternate Time Zone 1 From any screen, hold SET. TIP: You can also view your alternate time zones in the glances list (Customizing the Glance Loop, page 39). 2 Select Alt. Time Zones > Edit. 3 Select a time zone. 4 Select an option: •...
  • Page 42 Personal Records When you complete an activity, the watch displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances, highest strength activity weight for major movements, and longest run, ride, or swim. NOTE: For cycling, personal records also include most ascent and best power (power meter required).
  • Page 43 Notifications and Alerts Settings From the watch face, hold MENU, and select Notifications & Alerts. Smart Notifications: Customizes the smart notifications that appear on your watch (Enabling Bluetooth Notifications, page 65). System Alerts: Sets time (Setting Time Alerts, page 33), barometer (Setting a Storm Alert, page 58), phone connection (Turning On and Off Phone Connection Alerts,...
  • Page 44 Glances Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 39). Some glances require a Bluetooth connection to a compatible phone. Some glances are not visible by default. You can add them to the glances list manually (Customizing the Glance Loop, page 39).
  • Page 45 Garmin ® coach your Garmin Connect account. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. Starts a Health Snapshot session on your watch that records several key health metrics while you hold still for two minutes. It provides a glimpse of your overall cardiovascular Health Snapshot status.
  • Page 46 Displays performance measurements that help you track and understand your training Performance activities and race performances (Performance Measurements, page 40). Displays the race event you designate as the primary race in your Garmin Connect Primary race calendar (Race Calendar and Primary Race, page 47).
  • Page 47 Viewing the Glance Loop Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your watch, you can view data from your phone, such as notifications, weather, and calendar events. 1 Press UP or DOWN. The watch scrolls through the glance loop and displays summary data for each glance.
  • Page 48 Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy. You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 40).
  • Page 49 Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page 60).
  • Page 50 Your HRV values are averaging well below the normal range for your age. No status No status means that there is insufficient data to generate a seven-day average. You can sync your watch with your Garmin Connect account to view your current heart rate variability status, trends, and educational feedback. Performance Condition...
  • Page 51 The measurements may seem inaccurate at first when the watch is still learning about your performance. These estimates are provided and supported by Firstbeat Analytics. For more information, go to garmin.com /performance-data/running. Training status: Training status shows you how your training affects your fitness and performance. Your training status is based on changes to your VO2 max., acute load, and HRV status over an extended time...
  • Page 52 Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use your training status to help plan future training and continue improving your fitness level.
  • Page 53 Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.
  • Page 54 1 When you want to pause your training status, select an option: • From the training status glance, hold MENU, and select Options > Pause Training Status. • From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training Status.
  • Page 55 Race Calendar and Primary Race When you add a race event to your Garmin Connect calendar, you can view the event on your watch by adding the primary race glance (Glances, page 36).
  • Page 56 Controls The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 50). From any screen, hold CTRL. Appearance...
  • Page 57 Find My Phone range. The Bluetooth signal strength appears on the Instinct watch screen, and it increases as you move closer to your phone. Garmin Share Select to open the Garmin Share app (Garmin Share, page 71). Lock Keys Select to lock the buttons to prevent inadvertent presses.
  • Page 58 Select to set a countdown timer (Using a Countdown Timer, page 31). Torch Select to turn on the LED flashlight (Using the Torch, page 51). Select to open your Garmin Pay ™ wallet and pay for purchases with your watch Wallet (Garmin Pay, page 51). Customizing the Controls Menu...
  • Page 59 6 Press GPS to scroll through the setting options. 7 Press BACK to save. Garmin Pay The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit or debit cards from a participating financial institution. Setting Up Your Garmin Pay Wallet You can add one or more participating credit or debit cards to your Garmin Pay wallet.
  • Page 60 • To delete the card, select Changing Your Garmin Pay Passcode You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your Instinct 3 watch, create a new passcode, and reenter your card information.
  • Page 61 Customizing Your Morning Report NOTE: You can customize these settings on you watch or in your Garmin Connect account. 1 Hold MENU. 2 Select Appearance > Morning Report. 3 Select an option: • Select Show Report to enable or disable the morning report.
  • Page 62 This feature does not notify you when your heart rate drops below the selected threshold during your chosen sleep window configured in the Garmin Connect app. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease.
  • Page 63 The watch starts broadcasting your heart rate data. 3 Pair your watch with your compatible device. NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual. 4 Press GPS to stop broadcasting your heart rate data.
  • Page 64 Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear, you can try these tips. • Remain motionless while the watch reads your blood oxygen saturation. • Wear the watch above your wrist bone. The watch should be snug but comfortable. •...
  • Page 65 Altimeter and Barometer The watch contains an internal altimeter and barometer. The watch collects elevation and pressure data continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter was most recently calibrated (Altimeter Settings, page 57).
  • Page 66 After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 25). If your watch was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.
  • Page 67 Lights You can use Varia smart bike lights to improve situational awareness. ™ You can play video games on your computer and see real-time statistics on your device (Using the Garmin GameOn App, page 19). ™ You can use the Rally...
  • Page 68 The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range.
  • Page 69 REMEMBER: Ground contact time balance is not calculated with wrist-based running dynamics. Running Power Garmin running power is calculated using measured running dynamics information, user mass, environmental data, and other sensor data. The power measurement estimates the amount of power a runner applies to the road surface, and it is displayed in watts.
  • Page 70 Hold MENU, select Activities & Apps, select a running activity, select the activity settings, and select Running Power. Status: Enables or disables recording Garmin running power data. You can use this setting if you prefer to use third-party running power data.
  • Page 71 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. 1 Turn on your VIRB camera. 2 Pair your VIRB camera with your Instinct watch (Pairing Your Wireless Sensors, page 60).
  • Page 72 Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually. Phone Connectivity Features Phone connectivity features are available for your Instinct watch when you pair it using the Garmin Connect app (Pairing Your Phone, page 65).
  • Page 73 Pairing Your Phone To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone. 1 During the initial setup on your watch, select when you are prompted to pair with your phone.
  • Page 74 Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone. Phone Apps and Computer Applications You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin account. Phone Connectivity Features...
  • Page 75 Garmin Connect You can connect with your friends on Garmin Connect. 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, triathlons, and more. To sign up for a free account, you can download the app from the app store on your phone (garmin.com/connectapp), or go to connect.garmin.com.
  • Page 76 Unified Training Status When you use more than one Garmin device with your Garmin Connect account, you can choose which device is the primary data source for everyday use and for training purposes. From the Garmin Connect app, select > Settings.
  • Page 77 They offer advanced planning both online and offline, allowing you to share and sync data with your compatible Garmin device. You can use the app to download maps for offline access, and then navigate anywhere without using your cellular service.
  • Page 78 NOTICE To use the Messenger feature, your Instinct 3 watch must be connected to the Garmin Messenger app on your compatible phone using Bluetooth technology. The Messenger feature on your watch allows you to view, compose, and reply to messages from the Garmin Messenger phone app.
  • Page 79 Garmin Golf ™ The Garmin Golf app allows you to upload scorecards from your Instinct 3 device to view detailed statistics and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf app. More than 43,000 courses have leaderboards that anyone can join.
  • Page 80 When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can customize the profile settings in your Garmin Connect account.
  • Page 81 • Run often with the wrist or chest heart rate monitor. • Try a few heart rate training plans, available from your Garmin Connect account. • View your heart rate trends and time in zones using your Garmin Connect account. User Profile...
  • Page 82 If you know your functional threshold power (FTP) or threshold power (TP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the watch or using your Garmin Connect account. 1 Hold MENU.
  • Page 83 If a contact declines, you must choose another emergency contact. Adding Contacts You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 75).
  • Page 84 CAUTION Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
  • Page 85 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. If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.
  • Page 86 Sleep Tracking While you are sleeping, the watch automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the Garmin Connect app or in the watch settings (Customizing Sleep Mode, page 85).
  • Page 87 Navigating to a Destination You can use your watch to navigate to a destination or follow a course. 1 From the watch face, press GPS. 2 Select an option: • Select Navigate. • Select an activity, hold MENU, and select Navigation. 3 Select a category.
  • Page 88 You can send a course from your Garmin Connect account to your device. After it is saved to your device, you can navigate the course on your device.
  • Page 89 Viewing or Editing Course Details You can view or edit course details before you navigate a course. 1 From the watch face, press GPS. 2 Select an activity. 3 Hold MENU. 4 Select Navigation > Courses. 5 Press GPS to select a course. 6 Select an option: •...
  • Page 90 Heading Settings You can set the behavior of the pointer that appears when navigating. Hold MENU, and select 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.
  • Page 91 Changing the Power Mode You can change the power mode to extend battery life during an activity. 1 During an activity, hold MENU. 2 Select Power Mode. 3 Select an option. The watch displays the hours of battery life available with the selected power mode. Customizing Power Modes Your device comes preloaded with several power modes, allowing you to quickly adjust system settings, activity settings, and GPS settings to extend battery life during an activity.
  • Page 92 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 watch to use MTP (media transfer protocol) or Garmin mode when connected to a computer.
  • Page 93 Changing the Screen Settings 1 Hold MENU. 2 Select System > Backlight. 3 Select an option: • Select During Activity. • Select General Use. • Select During Sleep. 4 Select an option: • Select Brightness to set the brightness level of the screen. •...
  • Page 94 (Device Care, page 88). Your watch comes with a proprietary charging cable. For optional accessories and replacement parts, go to buy.garmin.com, or contact your Garmin dealer. 1 Plug the cable ( end) into the charging port on your watch. 2 Plug the other end of the cable into a USB-C ®...
  • Page 95 Unlimited with solar Unlimited with solar The device withstands pressure equivalent to a depth of 100 m. For more information, go to www.garmin.com/waterrating. Assuming all-day wear with 3 hours per day outside in 50,000 lux conditions Assuming use outside in 50,000 lux conditions...
  • Page 96 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. TIP: For more information, go to garmin.com/fitandcare. 1 Rinse with water, or use a damp lint-free cloth.
  • Page 97 You can replace the bands with new Instinct 3 watch bands or compatible QuickFit ® bands. For information about compatible watch bands and sizes, go to your Instinct 3 watch product page at buy.garmin.com. 1 Push in the watch pin, and remove the band from the watch. 2 Select an option: •...
  • Page 98 • Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process. • If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop using.
  • Page 99 2 Hold CTRL to turn on the watch. Resetting All Default Settings Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your activity data. You can reset all of the watch settings to the factory default values.
  • Page 100 ◦ Connect your watch to a computer using the USB cable and the Garmin Express application. ◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone. While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to quickly locate satellite signals.
  • Page 101 2 Wait while your data syncs. Syncing can take several minutes. NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or update your step count. The floors climbed amount does not seem accurate Your watch uses an internal barometer to measure elevation changes as you climb floors.
  • Page 102 NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth accessories to display data. Some data fields appear in more than one category on the watch. TIP: You can also customize the data fields from the watch settings in the Garmin Connect app. Cadence Fields...
  • Page 103 Elevation Fields Name Description Avg. Ascent The average vertical distance of ascent since the last reset. Avg. Descent The average vertical distance of descent since the last reset. Elevation The altitude of your current location above or below sea level. Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance.
  • Page 104 Heart Rate Fields Name Description The percentage of heart rate reserve (maximum heart rate minus resting heart %HRR rate). Aerobic TE The impact of the current activity on your aerobic fitness level. Anaerobic TE The impact of the current activity on your anaerobic fitness level. The average percentage of heart rate reserve (maximum heart rate minus resting Avg.
  • Page 105 Name Description Move Heart Rate The average heart rate in the current move. Move Heart Rate %Max. The average percentage of maximum heart rate for the current move. Time in Zone The time elapsed in each heart rate zone. Lengths Fields Name Description Interval Lengths...
  • Page 106 Name Description The estimated time remaining before you reach the next waypoint in the route. You must Time to Next be navigating for this data to appear. The speed at which you are closing on a destination along a route. You must be navi­ gating for this data to appear.
  • Page 107 Pace Fields Name Description 500m Pace The current rowing pace per 500 meters. Avg. 500m Pace The average rowing pace per 500 meters for the current activity. Average Pace The average pace for the current activity. Grade Adjusted Pace The average pace adjusted by the steepness of the terrain. Int.
  • Page 108 Power Fields Name Description % FTP The current power output as a percentage of functional threshold power. 3s Avg. Balance The 3-second moving average of the left/right power balance. 3s Avg. Power The 3-second moving average of power output. 10s Avg Balance The 10-second moving average of the left/right power balance. 10s Avg.
  • Page 109 Name Description Max Power The top power output for the current activity. The Normalized Power for the current activity. The measurement of how evenly a rider is applying force to the pedals throughout each Pedal Smooth. pedal stroke. The platform center offset. Platform center offset is the location on the pedal platform where force is applied.
  • Page 110 Run Dynamics Name Description Avg. GCT Bal. The average ground contact time balance for the current session. Avg GCT The average amount of ground contact time for the current activity. Avg. Stride Len. The average stride length for the current session. Avg.
  • Page 111 Speed Fields Name Description Avg. Moving Speed The average speed when moving 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. The average speed of travel in knots for the current activity, regardless of the course Avg.
  • Page 112 Stroke Fields Name Description 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. Strk Rate Paddle sports. The average number of strokes per minute (spm) during the current activity. Avg.
  • Page 113 Swolf Fields Name Description The average swolf score for the current activity. Your swolf score is the sum of the time for Average Swolf one length plus the number of strokes for that length (Swim Terminology, page 13). In open water swimming, 25 meters is used to calculate your swolf score. Int.
  • Page 114 Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners.
  • Page 115 Elite runners tend to have quick and balanced strides. You can watch the gauge or data field during your run or view the summary on your Garmin Connect account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form.
  • Page 116 VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and sex. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 55.4 52.5 48.9 45.7 42.1 Excellent 51.1 48.3 46.4 43.4 39.5 36.7 Good 45.4 42.4 39.2 35.5...
  • Page 117 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. You can measure the circumference of your wheel or use one of the calculators available on the internet.
  • Page 118 January 2025 GUID-2C274FD2-F0C3-445C-B0AC-700FECCE12E9 v1...

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