Garmin INSTINCT 3 SOLAR Owner's Manual page 24

Recording a Strength Training Activity
You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.
1 From the watch face, press GPS.
2 Select Strength.
3 Select a workout (Following a Workout From Garmin Connect,
4 Select Details to view a list of workout steps (optional).
5 Select .
6 Press GPS, and select Start Workout to start the set timer.
7 Start your first set.
The watch counts your reps. Your rep count appears when you complete at least four reps.
TIP: The watch can only count reps of a single move for each set. When you want to change moves, you
should finish the set and start a new one.
8 Press SET to finish the set and move to the next exercise, if available.
The watch displays the total reps for the set. After several seconds, the rest timer appears.
9 If necessary, press UP or DOWN to edit the number of reps.
TIP: You can also add the weight used for the set.
10 When you are done resting, press SET to start your next set.
11 Repeat for each strength training set until your activity is complete.
12 After your last set, press GPS, and select Stop Workout to stop the set timer.
13 Select Save.
Recording a HIIT Activity
You can use specialized timers to record a high-intensity interval training (HIIT) activity.
1 From the watch face, press GPS.
2 Select HIIT.
3 Select an option:
• Select Free to record an open, unstructured HIIT activity.
• Select HIIT Timers > AMRAP to record as many rounds as possible during a set time period.
• Select HIIT Timers > EMOM to record a set number of moves every minute on the minute.
• Select HIIT Timers > Tabata to alternate between 20-second intervals of maximum effort with 10 seconds
of rest.
• Select HIIT Timers > Custom to set your move time, rest time, number of moves, and number of rounds.
• Select Workouts to follow a saved workout.
4 If necessary, follow the on-screen instructions.
5 Press GPS to start your first round.
The watch displays a countdown timer and your current heart rate.
6 If necessary, press SET to manually move to the next round or rest.
7 After you finish the activity, press GPS to stop the activity timer.
8 Select Save.
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page 20).
Activities and Apps