GARMIN Instinct® – Esports Edition Black Owner’s Manual

: June 4, 2024
: Garmin

Instinct® – Esports Edition Black
Owner’s Manual

GARMIN Instinct® - Esports Edition Black -

© 2020 Garmin Ltd. or its subsidiaries.
All rights reserved. Under 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 for current updates and supplemental information concerning the use of this product.
Garmin ®, the Garmin logo, and ANT+ ®, Auto Lap ®, Auto Pause ®, Edge ®, inReach ®, Instinct ®, QuickFit ®, TracBack ®, VIRB ®, Virtual Partner ® , and Xero ® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect ™, Garmin Explore ™, Garmin Express ™, Garmin Move IQ ™, STR3AMUP! ™, Tempe ™ , and TrueUp ™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. American Heart Association ® is a registered trademark of American Heart Association, Inc. Android ™ is a trademark of Google Inc. Apple ® and Mac ® are trademarks of Apple Inc., registered in the U.S. and other countries. The Bluetooth ® word mark and logos are owned by Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. Advanced heartbeat analytics by Firstbeat. Windows ® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.
This product is ANT+ ® certified. Visit www.thisisant.com/directory for a list of compatible products and apps. M/N: A03603.

Introduction

WARNING
See an 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.
Buttons

LIGHT CTRL| Press to turn the backlight on and off. Press to turn the device on. Hold to view the controls menu.
---|---
GPS| Press to view the activity list and start or stop an activity. Press to choose an option in a menu. Hold to view GPS coordinates and save your location.
BACKSET| Press to return to the previous screen. Hold to view the clock menu.
DOWN ABC| Press to scroll through the widget loop and menus. Hold to view the altimeter, barometer, and compass (ABC) screen.
**** UP MENU| Press to scroll through the widget loop and menus. Hold to view the menu.

Viewing the Controls Menu
The controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off.
NOTE: You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 15).

From any screen, hold CTRL.
Press UP or DOWN to scroll through the options.

Viewing Widgets
Your device comes preloaded with several widgets, and more are available when you pair your device with a smartphone.

Press UP or DOWN. The device scrolls through the widget loop.
Press GPS to view additional options and functions for a widget.

Charging the Device

WARNING This device contains a lithium-ion battery. See an Important Safety and Product Information guide in the product box for product warnings and other important information.
NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Device Care, page 19).

Plug the small end of the USB cable into the charging port on your device.
Plug the large end of the USB cable into a USB charging port.
Charge the device completely.

Pairing Your Smartphone with Your Device
To use the connected features of the Instinct device, it must be paired directly through the Garmin Connect ™ app, instead of from the Bluetooth ® settings on your smartphone.

From the app store on your smartphone, install and open the Garmin Connect app.
Bring your smartphone within 10 m (33 ft.) of your device.
Press CTRL to turn on the device. The first time you turn on the device, it is in pairing mode. TIP: To manually enter pairing mode, you can hold MENU, and select Settings > Pair Phone.
Select an option to add your device to your Garmin Connect account:
• If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions.
• If you already paired another device with the Garmin 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
Data uploads to Garmin Connect
Product Registration

Setting Up Garmin Express

Connect the device to your computer using a USB cable.
Go to www.garmin.com/express.
Follow the on-screen instructions.

Activities and Apps

Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect community. For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Starting an Activity
When you start an activity, GPS turns on automatically (if required).

\From the watch face, press GPS.
If this is the first time you have started an activity, select the checkbox next to each activity to add to your favorites, and select Done.
Select an option:
• Select an activity from your favorites.
• Select, and select an activity from the extended activity list.
If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the device is ready. The device is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required).
Press GPS to start the activity timer. The device records activity data only while the activity timer is running.

Tips for Recording Activities

Charge the device before starting an activity (Charging the Device, page 1).
Press BACK to record laps.
Press UP or DOWN to view additional data pages.

Stopping an Activity

Press GPS. 2 Select an option:
• To resume your activity, select Resume.
• To save the activity and return to watch mode, select Save > Done.
• To suspend your activity and resume it at a later time, select Resume Later.
• To mark a lap, select Lap.
• To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack.
NOTE: This feature is available only for activities that use GPS.
• To navigate back to the starting point of your activity by the most direct path, select Back to Start > Straight Line.
NOTE: This feature is available only for activities that use GPS.
• To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later, select Recovery HR, and wait while the timer counts down.
• To discard the activity and return to watch mode, select Discard > Yes.
NOTE: After stopping the activity, the device saves it automatically after 30 minutes.

Creating an Esports Streaming Overlay
CAUTION
The biometric data is for information purposes only and is not intended to be used to diagnose, treat, cure, or prevent any disease or health condition. You can use the STR3AMUP! ™ application to add metric-based overlays to your esports video stream. See the application instructions for more information (garmin.com/manuals/str3amup).

Go to garmin.com/str3amup to download and install the STR3AMUP! application.
On your device, press GPS, and select Esports.
Select Yes to enable data broadcasting using Bluetooth technology.
NOTE: You can disable this option later in the Esports activity settings.
On your computer, open the STR3AMUP! application. The application searches for your device.
Select your device from the list.
Follow the on-screen instructions to connect your device to the STR3AMUP! application.
Select the data to include on your streaming overlay, and select Create Overlay.
Add the created overlays to your streaming tool.
NOTE: Your streaming tool must support window capture and chroma keying to use the STR3AMUP! overlays. The STR3AMUP! application remembers your device and settings the next time you open the application.

Creating a Custom Activity

From the watch face, press GPS.
Select Add.
Select an option:
• Select Copy Activity to create your custom activity starting from one of your saved activities.
• Select Other to create a new custom activity.
If necessary, select an activity type.
Select a name or enter a custom name. Duplicate activity names include a number, for example, Bike(2).
Select an option:
• Select an option to customize specific activity settings. For example, you can customize the data screens or auto features.
• Select Done to save and use the custom activity.
Select Yes to add the activity to your list of favorites.

Indoor Activities
The Instinct device can be used for training indoors, such as running on an indoor track or using a stationary bike. GPS is turned off for indoor activities (Activities and App Settings, page 13). When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS.
TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence. When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the device, such as a speed or cadence sensor.

Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run.

Start a treadmill activity (Starting an Activity, page 2).
Run on the treadmill until your Instinct Esports device records at least 1.5 km (1 mi.).
After you complete your run, press GPS.
Select an option:
• To calibrate the treadmill distance the first time, select Save. The device prompts you to complete the treadmill calibration.
• To manually calibrate the treadmill distance after the first time calibration, select Calibrate & Save > Yes.
Check the treadmill display for the distance traveled, and enter the distance on your device.

Outdoor Activities
The Instinct device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as walking or rowing. You can also add custom activities to your device (Creating a Custom Activity, page 2).
Viewing Your Ski Runs
Your device records the details of each downhill skiing or snowboarding run using the auto-run feature. This feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs based on your movement. The timer pauses when you stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can view run details from the paused screen or while the timer is running.

Start a skiing or snowboarding activity.
Hold MENU.
Select View Runs.
Press UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, average speed, and total descent.

Using the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence. NOTE: This feature is not available for all activities.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select the activity settings.
Select Metronome > Status > On.
Select an option:
• Select Beats / Minute to enter a value based on the cadence you want to maintain.
• Select Alert Frequency to customize the frequency of the beats.
• Select Sounds to customize the metronome tone and vibration.
If necessary, select Preview to listen to the metronome feature before you run.
Go for a run (Starting an Activity, page 2). The metronome starts automatically.
During your run, press UP or DOWN to view the metronome screen.
If necessary, hold MENU to change the metronome settings.

Swimming

NOTICE
The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty.
NOTE: The device cannot record wrist heart rate data while swimming.
Swim Terminology Length: One trip down the pool. Interval: One or more consecutive lengths. A new interval starts after a rest. Stroke: A stroke is counted every time your arm wearing the device completes a full cycle.
Seawolf: Your wolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equal a wolf score of 45. Seawolf is a measurement of swimming efficiency and, like golf, a lower score is better.
Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement.

Stroke Types
Stroke-type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear 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 13).

Free	Freestyle
Back	Backstroke
Breast	Breaststroke
Fly	Butterfly
Mixed	More than one stroke type in an interval
Drill	Used with drill logging ( Training with the Drill Log , page 4)

Tips for Swimming Activities

Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The next time you start a pool swimming activity, the device uses this pool size. You can hold MENU, select the activity settings, and select Pool Size to change the size.
Press BACK to record a rest during pool swimming. The device automatically records swim intervals and lengths for pool swimming.

Resting During Pool Swimming
The default rest screen displays two rest timers. It also displays time and distance for the last completed interval. NOTE: Swim data is not recorded during a rest.

During your swim activity, press BACK to start a rest. The display reverses to white text on a black background, and the rest screen appears.
During a rest, press UP or DOWN to view other data screens (optional).
Press BACK, and continue swimming.
Repeat for additional rest intervals.

Training with the Drill Log
The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.

During your pool swim activity, press UP or DOWN to view the drill log screen.
Press BACK to start the drill timer.
After you complete a drilled interval, press BACK. The drill timer stops, but the activity timer continues to record the entire swim session.
Select a distance for the completed drill. Distance increments are based on the pool size selected for the activity profile. 5 Select an option:
• To start another drill interval, press BACK.
• To start a swim interval, press UP or DOWN to return to the swim training screens.

Heart Rate Features

The Instinct Esports device has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors (sold separately). You can view heart rate data on the heart rate widget. If both wrist-based heart rate and chest heart rate data are available when you start an activity, your device uses the chest heart rate data.

Wrist-based Heart Rate

Wearing the Device

Wear the device above your wrist bone.
NOTE: The device should be snug but comfortable. For more accurate heart rate readings, the device should not move while running or exercising.

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

See Tips for Erratic Heart Rate Data, page 4 for more information about wrist-based heart rate.
For more information about accuracy, go to garmin.com/accuracy.
For more information about device wear and care, go to www.garmin.com/fitandcare.

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.

From the watch face, select UP or DOWN to view the heart rate widget.
NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 12).
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 Esports device and view it on paired Garmin devices.
NOTE: Broadcasting heart rate data decreases battery life.

From the heart rate widget, hold MENU.
Select Heart Rate Options > Broadcast Heart Rate. The Instinct Esports device starts broadcasting your heart rate data and appears.
NOTE: You can view only the heart rate widget while broadcasting heart rate data from the heart rate widget .
Pair your Instinct Esports device with your Garmin ANT+ ® compatible device.
NOTE: The pairing instructions differ for each Garmin-compatible device. See your owner’s manual. TIP: To stop broadcasting your heart rate data, press any button, and select Yes.

Turning Off the Wrist-based 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.

From the heart rate widget, hold MENU.
Select Heart Rate 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.

Hold MENU.
Select Settings > User Profile.
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 5) to determine the best heart rate zone for your fitness objectives. If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.

About Heart Rate Zones
Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.

Setting Your Heart Rate Zones
The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account.

From the watch face, hold MENU.
Select Settings > User Profile > Heart Rate.
Select Max. HR, and enter your maximum heart rate.
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.
Select Zones > Based On.
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).
Select a zone, and enter a value for each zone. 8 Select Add Sport Heart Rate and select a sports profile to add separate heart rate zones (optional).

Heart Rate Zone Calculations

Zone| % of Maximum Heart Rate| Perceived Exertion| Benefits
---|---|---|---
1| 50–60%| Relaxed, easy pace, rhythmic breathing| Beginning-level aerobic training, reduces stress
2| 60–70%| Comfortable pace, slightly deeper breathing, conversation possible| Basic cardiovascular training, good recovery pace
3| 70–80%| Moderate pace, more difficult to hold a conversation| Improved aerobic capacity, optimal cardiovascular training
Zone| % of Maximum Heart Rate| Perceived Exertion| Benefits
---|---|---|---
4| 80–90%| The fast pace and a bit uncomfortable, breathing forcefully| Improved anaerobic capacity and threshold, improved speed
5| 90–100%| Sprinting pace, unsustainable for long periods of time, labored breathing| Anaerobic and muscular endurance, increased power

Activity Tracking
The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories. The number of steps taken during the day appears on the steps widget. The step count is updated periodically.
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Auto Goal
Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal.

If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the move bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 17). Go for a short walk (at least a couple of minutes) to reset the move alert.

Sleep Tracking
While you are sleeping, the device automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can view your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 5).
Using Automated Sleep Tracking

Wear your device while sleeping.
Upload your sleep tracking data to the Garmin Connect site (Manually Syncing Data with Garmin Connect, page 12). You can view your sleep statistics on your Garmin Connect account.

Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie.
NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 17).
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 15).

Hold CTRL.
Select .

Intensity Minutes
To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate-intensity activity, such as brisk walking, or 75 minutes per week of vigorous-intensity activity, such as running. The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous-intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the number of moderate activity minutes with the number of vigorous activity minutes. Your total vigorous-intensity minutes are doubled when added.

Earning Intensity Minutes
Your Instinct Esports device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If the heart rate is turned off, the device calculates moderate-intensity minutes by analyzing your steps per minute.

Start a timed activity for the most accurate calculation of intensity minutes.
Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.
Wear your device all day and night for the most accurate resting heart rate.

Garmin Move IQ ™ Events
The Move IQ feature automatically detects activity patterns, such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

Activity Tracking Settings
Hold MENU, and select Settings > Activity Tracking. Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings, page 17).
Goal Alerts: Allows you to turn on and off goal alerts or turn them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.
Move IQ: Allows you to turn on and off Move IQ events. Turning Off Activity Tracking When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded.

Hold MENU.
Select Settings > Activity Tracking > Status > Off.

Workouts
You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. Youcan creates and find more workouts using Garmin Connect or select a training plan that has built-in workouts, and transfer them to your device. You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.
Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 11).

Select an option:
• Open the Garmin Connect app.
• Go to connect.garmin.com.
Select Training > Workouts.
Find a workout, or create and save a new workout.
Select or Send to Device.
Follow the on-screen instructions. Starting a Workout Before you can start a workout, you must download a workout from your Garmin Connect account.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU. 4 Select Training > My Workouts.
Select a workout.
NOTE: Only workouts that are compatible with the selected activity appear in the list.
Select Do Workout.
Press GPS to start the activity timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.
About the Training Calendar,
The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the training calendar list by date. When you select a day in the training calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 11), and you must pair the Instinct device with a compatible smartphone.

From the Garmin Connect app, select or.
Select Training > Training Plans.
Select and schedule a training plan.
Follow the on-screen instructions.
Review the training plan in your calendar.

Interval Workouts
You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.
Creating an Interval Workout

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Training > Intervals > Edit > Interval > Type.
Select Distance, Time, or Open.
TIP: You can create an open-ended interval by selecting the Open option.
If necessary, select Duration, enter a distance or time interval value for the workout and select.
Press BACK.
Select Rest > Type.
Select Distance, Time, or Open.
If necessary, enter a distance or time value for the rest interval, and select.
Press BACK. 12Select one or more options:
• To set the number of repetitions, select Repeat.
• To add an open-ended warm-up to your workout, select Warm Up > On.
• To add an open-ended cool down to your workout, select Cool Down > On.

Starting an Interval Workout

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Training > Intervals > Do Workout.
Press GPS to start the activity timer.
When your interval workout has a warm-up, press BACK to begin the first interval.
Follow the on-screen instructions. After you complete all of the intervals, a message appears.

Stopping an Interval Workout

At any time, press BACK to stop the current interval or rest period and transition to the next interval or rest period.
After all intervals and rest periods are complete, press BACK to end the interval workout and transition to a timer that can be used for cool down.
At any time, press GPS to stop the activity timer. You can resume the timer or end the interval workout.

Using Virtual Partner ®
Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it.
NOTE: This feature is not available for all activities.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
Select the activity settings.
Select Data Screens > Add > Virtual Partner.
Enter a pace or speed value.
Press UP or DOWN to change the location of the Virtual Partner screen (optional).
Start your activity (Starting an Activity, page 2).
Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.

Setting a Training Target
The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Training > Set a Target.
Select an option:
• Select Distance Only to select a preset distance or enter a custom distance.
• Select Distance and Time to select a distance and time target.
• Select Distance and Pace or Distance and Speed to select a distance and pace or speed target. The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining.
Press GPS to start the activity timer.

Canceling a Training Target

During an activity, hold MENU.
Select Cancel Target > Yes.

Racing a Previous Activity
You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity. NOTE: This feature is not available for all activities.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Training > Race an Activity.
Select an option:
• Select From History to select a previously recorded activity from your device.
• Select Downloaded to select an activity you downloaded from your Garmin Connect account.
Select the activity. The Virtual Partner screen appears indicating your estimated finish time.
Press GPS to start the activity timer.
After you complete your activity, press GPS, and select Save.

Personal Records
When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run, ride, or swim.
Viewing Your Personal Records

From the watch face, hold MENU.
Select History > Records.
Select a sport.
Select a record.
Select View Record.

Restoring a Personal Record
You can set each personal record back to the one previously recorded.

From the watch face, hold MENU.
Select History > Records.
Select a sport.
Select a record to restore.
Select Previous > Yes.
NOTE: This does not delete any saved activities.

Clearing a Personal Record

From the watch face, hold MENU.
Select History > Records.
Select a sport.
Select a record to delete.
Select Clear Record > Yes.
NOTE: This does not delete any saved activities.

Clearing All Personal Records

From the watch face, hold MENU.
Select History > Records.
Select a sport.
Select Clear All Records > Yes. The records are deleted for that sport only.
NOTE: This does not delete any saved activities.

Clock
Setting an Alarm You can set multiple alarms. You can set each alarm to sound once or to repeat regularly.

From any screen, hold SET.
Select Alarms.
Enter the alarm time.
Select Repeat, and select when the alarm should repeat (optional).
Select Sounds, and select a type of notification (optional).
Select Backlight > On to turn on the backlight with the alarm (optional).
Select Label, and select a description for the alarm (optional).

Starting the Countdown Timer

From any screen, hold SET.
Select Timers.
Enter the time.
If necessary, select an option to edit the timer:
• To automatically restart the timer after it expires, press UP and select Auto Restart > On.
• To select a type of notification, press UP and select Sounds.
Press GPS to start the timer.

Using the Stopwatch

From any screen, hold SET.
Select Stopwatch.
Press GPS to start the timer.
Press SET to restart the lap timer.
The total stopwatch time continues running.
Press GPS to stop both timers.
Press UP, and select an option.

Syncing the Time with GPS
Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and update for daylight saving time.

From any screen, hold SET.
Select Set Time With GPS.
Wait while the device locates satellites (Acquiring Satellite Signals, page 20).

Setting Alerts

From any screen, hold SET.
Select Alerts.
Select an option:
• To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til Sunset > Status > On, select Time, and enter the time.
• To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til Sunrise > Status > On, select Time, and enter the time.
• To set an alert to sound when a storm approaches, select Storm > On, select Rate, and select the rate of pressure change.
• To set an alert to sound every hour, select Hourly > On.

Saving Your Location
You can save your current location to navigate back to it later. UP

From any screen, hold GPS.
Press GPS.
If necessary, press DOWN to edit location information.

Editing Your Saved Locations
You can delete a saved location or edit its name, elevation, and position information.

From the watch face, press GPS.
Select Navigate > Saved Locations.
Select a saved location.
Select an option to edit the location.

Viewing the Altimeter, Barometer, and Compass
The device contains an internal altimeter, barometer, and compass sensors with automatic calibration.

From any screen, hold ABC.
Press UP or DOWN to view separate altimeter, barometer, and compass screens.

Projecting a Waypoint
You can create a new location by projecting the distance and bearing from your current location to a new location.
NOTE: You may need to add the Project Wpt. app to the activities and apps list.

From the watch face, press GPS.
Select Project Wpt..
Press UP or DOWN to set the heading.
Press GPS.
Press DOWN to select a unit of measure.
Press UP to enter the distance.
Press GPS to save. The projected waypoint is saved with a default name.

Navigating to a Destination
You can use your device to navigate to a destination or follow a course.
Navigating to a Destination
You can use your device to navigate to a destination or follow a course.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Navigation.
Select a category.
Respond to the on-screen prompts to choose a destination.
Select Go To. Navigation information appears.
Press GPS to begin navigation.

Creating and Following a Course on Your Device

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Navigation > Courses > Create New.
Enter a name for the course, and select.
Select Add Location.
Select an option.
If necessary, repeat steps 6 and 7.
Select Done > Do Course. Navigation information appears.
Press GPS to begin navigation.

Marking and Starting Navigation to a Man Overboard Location
You can save a man overboard (MOB) location, and automatically start navigation back to it. TIP: You can customize the hold function of the keys to access the MOB function (Customizing the Hot Keys, page 17).

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Navigation > Last MOB. Navigation information appears.

Navigating with Sight ‘N Go
You can point the device at an object in the distance, such as a water tower, lock in the direction, and then navigate to the object.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Navigation > Sight ‘N Go.
Point the top of the watch at an object, and press GPS. Navigation information appears.
Press GPS to begin navigation.

Navigating to Your Starting Point During an Activity
You can navigate back to the starting point of your current activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS.

During an activity, press GPS.
Select Back to Start, and select an option:
• To navigate back to the starting point of your activity along the path you traveled, select TracBack.
• To navigate back to the starting point of your activity in a straight line, select Straight Line.

Your current location, the track to follow, and your destination appear on the map.
Navigating to the Starting Point of a Saved Activity
You can navigate back to the starting point of a saved activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS.

From the watch face, press GPS.
Select an activity.
Hold MENU.
Select Navigation > Activities.
Select an activity.
Select Back to Start, and select an option:
• To navigate back to the starting point of your activity along the path you traveled, select TracBack.
• To navigate back to the starting point of your activity in a straight line, select Straight Line. A line appears on the map from your current location to the starting point of the last saved activity.
NOTE: You can start the timer to prevent the device from timing out to watch mode.
Press DOWN to view the compass (optional). The arrow points toward your starting point.

Stopping Navigation

During an activity, hold MENU.
Select Stop Navigation.

Calculating the Size of an Area
Before you can calculate the size of an area, you must acquire satellites.

From the watch face, press GPS.
Select Area Calc.
Walk around the perimeter of the area.
TIP: You can hold MENU, and select Pan/Zoom to adjust the map (Panning and Zooming the Map, page 10).
Press GPS to calculate the area.
Select an option:
• To exit without saving, select Done.
• To convert measurements of the area to a different unit of measure, select Change Units.
• To save, select Save Activity.

The map
represents your location on the map. Location names and symbols appear on the map. When you are navigating to a destination, your route is marked with a line on the map.

Map navigation (Panning and Zooming the Map, page 10)
Map settings (Map Settings, page 16)

Panning and Zooming the Map:

While navigating, press UP or DOWN to view the map.
Hold MENU.
Select Pan/Zoom. 4 Select an option:
• To toggle between panning up and down, panning left and right, or zooming, press GPS.
• To pan or zoom the map, press UP and DOWN.
• To quit, press BACK.

History
History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.
NOTE: When the device memory is full, your oldest data is overwritten.
Using History
History contains previous activities you have saved on your device.

Hold MENU
Select History > Activities.
Select an activity.
Select an option:
• To view additional information about the activity, select Details.
• To select a lap and view additional information about each lap, select Laps.
• To select an interval and view additional information about each interval, select Intervals.
• To select an exercise set and view additional information about each set, select Sets.
• To view the activity on a map, select Map.
• To view your time in each heart rate zone, select Time in Zone (Viewing Your Time in Each Heart Rate Zone, page 10).
• To view an elevation plot of the activity, select Elevation Plot.
• To delete the selected activity, select Delete.

Viewing Your Time in Each Heart Rate Zone
Before you can view heart rate zone data, you must complete an activity with heart rate and save the activity. Viewing your time in each heart rate zone can help you adjust your training intensity.

From the watch face, hold MENU.
Select History > Activities.
Select an activity.
Select Time in Zone.

Viewing Data Totals
You can view the accumulated distance and time data saved to your device.

From the watch face, hold MENU.
Select History > Totals.
If necessary, select an activity.
Select an option to view weekly or monthly totals.

Using the Odometer
The odometer automatically records the total distance traveled, elevation gained, and time in activities.

From the watch face, hold MENU.
Select History > Totals > Odometer.
Press UP or DOWN to view odometer totals.

Syncing Activities
You can sync activities from other Garmin devices to your Instinct Esports device using your Garmin Connect account. For example, you can record a ride with an Edge ® device, and view your activity details on your Instinct Esports device.

Hold MENU.
Select History > Options > TrueUp > On. When you sync your device with your smartphone, recent activities from your other Garmin devices appear on your Instinct Esports device.

Deleting History

From the watch face, hold MENU.
Select History > Options.
Select an option:
• Select Delete All Activities to delete all activities from the history.
• Select Reset Totals to reset all distance and time totals.
NOTE: This does not delete any saved activities.

Connected Features

Connected Features Connected features are available for your Instinct device when you connect the device to a compatible smartphone using Bluetooth technology. Some features require you to install the Garmin Connect app on the connected smartphone. Go to www.garmin.com/apps for more information.
Phone notifications: Displays phone notifications and messages on your Instinct device. LiveTrack: Allows friends and family to follow your races and training activities in real-time. You can invite followers using email or social media, allowing them to view your live data on a Garmin Connect tracking page.
Activity uploads to Garmin Connect: Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity. Bluetooth sensors: Allows you to connect Bluetooth-compatible sensors, such as a heart rate monitor.
Find my phone: Locates your lost smartphone that is paired with your Instinct device and currently within range. Find my device: Locates your lost Instinct device that is paired with your smartphone and currently within range.
Enabling Bluetooth Notifications
Before you can enable notifications, you must pair the Instinct device with a compatible mobile device (Pairing Your Smartphone with Your Device, page 1).

From the watch face, hold MENU.
Select Settings > Phone > Smart Notifications > Status > On.
Select During Activity.
Select a notification preference.
Select a sound preference.
Select Not During Activity.
Select a notification preference.
Select a sound preference.
Select Timeout.
Select the amount of time the alert for a new notification appears on the screen.

Viewing Notifications

From the watch face, press UP or DOWN to view the notifications widget.
Press GPS.
Select a notification.
Press DOWN for more options.
Press BACK to return to the previous screen.

Managing Notifications
You can use your compatible smartphone to manage notifications that appear on your Instinct Esports device. Select an option:

If you are using an iPhone ® device, go to the iOS ® notifications settings to select the items to show on the device.
If you are using an Android ™ smartphone, from the Garmin Connect app, select Settings > Notifications.

Turning Off the Bluetooth Smartphone Connection
You can turn off the Bluetooth smartphone connection from the controls menu.
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 15).

Hold CTRL to view the controls menu.
Select to turn off the Bluetooth smartphone connection on your Instinct device. Refer to the owner’s manual for your mobile device to turn off Bluetooth technology on your mobile device.

Turning On and Off Smartphone Connection Alerts
You can set the Instinct Esports device to alert you when your paired smartphone connects and disconnects using Bluetooth technology.
NOTE: Smartphone connection alerts are turned off by default.

Hold MENU.
Select Settings > Phone > Alerts.

Locating a Lost Mobile Device
You can use this feature to help locate a lost mobile device that is paired using Bluetooth technology and is currently within range.
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 15).

Hold CTRL to view the controls menu.
Select. The Instinct device begins searching for your paired mobile device. An audible alert sounds on your mobile device, and the Bluetooth signal strength appears on the Instinct device screen. The Bluetooth signal strength increases as you move closer to your mobile device.
Press BACK to stop searching.

Garmin Connect

You can connect with your friends on your Garmin Connect account. Your Garmin Connect account gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, and more. You can create your free Garmin Connect account when you pair your device with your phone using the Garmin Connect app, or you can go to connect.garmin.com.
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals. Store your activities: After you complete and save a timed activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want.
A nalyze your data: You can view more detailed information about your activity, including time, distance, heart rate, calories burned, and customizable reports.

Share your activities: You can connect with friends to follow each other’s activities or post links to your activities on your favorite social networking sites.
Manage your settings: You can customize your device and user settings on your Garmin Connect account.
Updating the Software Using the Garmin Connect App
Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Pairing Your Smartphone with Your Device, page 1). Sync your device with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 12). When new software is available, the Garmin Connect app automatically sends the update to your device.
Updating the Software Using Garmin Express Before you can update your device software, you must download and install the Garmin Express application and add your device (Using Garmin Connect on Your Computer, page 12).

Connect the device to your computer using the USB cable. When new software is available, the Garmin Express application sends it to your device.
After the Garmin Express application finishes sending the update, disconnect the device from your computer. Your device installs the update.

Using Garmin Connect on Your Computer
The Garmin Express application connects your device to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device.

Connect the device to your computer using the USB cable.
Go to www.garmin.com/express.
Download and install the Garmin Express application.
Open the Garmin Express application, and select Add Device.
Follow the on-screen instructions. Manually Syncing Data with Garmin Connect

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 15).

Hold CTRL to view the controls menu.
Select.

Garmin Explore ™
The Garmin Explore website and mobile app allow you to plan trips and use cloud storage for your waypoints, routes, and tracks. They offer advanced planning both online and offline, allowing you to share and sync data with your compatible Garmin device. You can use the mobile app to download maps for offline access, and then navigate anywhere without using your cellular service. You can download the Garmin Explore app from the app store on your smartphone, or you can go to explore.garmin.com.

Customizing Your Device

Widgets
Your device comes preloaded with widgets that provide at-aglance information. Some widgets require a Bluetooth connection to a compatible smartphone. Some widgets are not visible by default. You can add them to the widget loop manually (Customizing the Widget Loop, page 12).
ABC: Displays combined altimeter, barometer, and compass information.
Alternate time zones: Displays the current time of day in additional time zones.
Calendar: Displays upcoming meetings from your smartphone calendar.
Calories: Displays your calorie information for the current day.
Compass: Displays an electronic compass.
Dog tracking Displays your dog’s location information when you have a compatible dog tracking device paired with your Instinct device.
Floors climbed: Tracks your floors climbed and progress toward your goal.
Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your heart.
Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal. inReach ® controls: Allows you to send messages on your paired inReach device.
Last activity: Displays a brief summary of your last recorded activity, such as your last run, last ride, or last swim.
Last sport: Displays a brief summary of your last recorded sport.
Moon Phase: Displays the moonrise and moonset times, along with the moon phase, based on your GPS position. Music controls: Provides music player controls for your smartphone.
My day: Displays a dynamic summary of your activity today. The metrics include timed activities, intensity minutes, floors climbed, steps, calories burned, and more. Notifications: Alerts you to incoming calls, texts, social network updates, and more, based on your smartphone notification settings.
Sensor information: Displays information from an internal sensor or a connected ANT+ sensor.
Steps: Tracks your daily step count, step goal, and data for previous days. Stress: Displays your current stress level and a graph of your stress level. You can do a breathing activity to help you relax.
Sunrise and sunset: Displays sunrise, sunset, and civil twilight times.
VIRB ® controls: Provides camera controls when you have a VIRB device paired with your Instinct device.
Weather: Displays the current temperature and weather forecast. Xero ® device: Displays laser location information when you have a compatible Xero device paired with your Instinct device.

Customizing the Widget Loop
You can change the order of widgets in the widget loop, remove widgets, and add new widgets.

From the watch face, hold MENU.
Select Settings > Widgets.
Select a widget.
Select an option:
• Select Reorder to change the location of the widget in the widget loop.
• Select Remove to remove the widget from the widget loop.
Select Add Widgets.
Select a widget. The widget is added to the widget loop.

inReach Remote
The inReach remote function allows you to control your inReach device using your Instinct device. Go to buy.garmin.com to purchase a compatible inReach device.
Using the inReach Remote
Before you can use the inReach remote function, you must add the inReach widget to the widget loop (Customizing the Widget Loop, page 12).

Turn on the inReach device.
On your Instinct watch, press UP or DOWN from the watch face to view the inReach widget.
Press GPS to search for your inReach device.
Press GPS to pair your inReach device.
Press GPS, and select an option:
• To send an SOS message, select Initiate SOS.
NOTE: You should only use the SOS function in a real emergency situation.
• To send a text message, select Messages > New Message, select the message contacts, and enter the message text or select a quick text option.
• To send a preset message, select Send Preset, and select a message from the list.
• To view the timer and distance traveled during an activity, select Tracking.

VIRB Remote
The VIRB remote function allows you to control your VIRB action camera using your device. Go to www.garmin.com/VIRB to purchase a VIRB action camera. Controlling a VIRB Action Camera Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner’s Manual for more information.

Turn on your VIRB camera.
Pair your VIRB camera with your Instinct watch (Pairing Your Wireless Sensors, page 18). The VIRB widget is automatically added to the widget loop.
Press UP or DOWN from the watch face to view the VIRB widget. 4 If necessary, wait while your watch connects to your camera. 5 Select an option:
• To record video, select Start Recording. The video counter appears on the Instinct screen.
• To take a photo while recording a video, press DOWN.
• To stop recording video, press GPS.
• To take a photo, select Take Photo.
• To take multiple photos in burst mode, select Take Burst.
• To send the camera to sleep mode, select Sleep Camera.
• To wake the camera from sleep mode, select Wake Camera.
• To change video and photo settings, select Settings.

Controlling a VIRB Action Camera During an Activity
Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner’s Manual for more information.

Turn on your VIRB camera.
Pair your VIRB camera with your Instinct watch (Pairing Your Wireless Sensors, page 18). When the camera is paired, a VIRB data screen is automatically added to activities.
During an activity, press UP or DOWN to view the VIRB data screen.
If necessary, wait while your watch connects to your camera.
Hold MENU.
Select VIRB Remote.
Select an option:

To control the camera using the activity timer, select Settings > Recording Mode > Timer Start/Stop.
NOTE: Video recording automatically starts and stops when you start and stop an activity.
To control the camera using the menu options, select Settings > Recording Mode > Manual.
To manually record video, select Start Recording. The video counter appears on the Instinct screen.
To take a photo while recording a video, press DOWN.
To manually stop recording video, press GPS.
To take multiple photos in burst mode, select Take Burst.
To send the camera to sleep mode, select Sleep Camera.
To wake the camera from sleep mode, select Wake Camera.

Activities and App Settings

These settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types.
Hold MENU, select Settings > Activities & Apps, select an activity, and select the activity settings.
3D Distance: Calculates your distance traveled using your elevation change and your horizontal movement over the ground.
3D Speed: Calculates your speed using your elevation change and your horizontal movement over the ground (3D Speed and Distance, page 15). Alerts: Sets the training or navigation alerts for the activity.
Auto Climb: This enables the device to detect elevation changes automatically using the built-in altimeter. Auto Lap: Sets the options for the Auto Lap ® feature (Auto Lap, page 14). Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed (Enabling Auto Pause ® , page 14).
Auto Run: This enables the device to detect ski runs automatically using the built-in accelerometer.
Auto Scroll: This enables you to move through all of the activity data screens automatically while the timer is running (Using Auto Scroll, page 15). Background Color: Sets the background color of each activity to black or white. Countdown Start: Enables a countdown timer for pool swimming intervals.
Data Screens: This enables you to customize data screens and add new data screens for the activity (Customizing the Data Screens, page 13). GPS: Sets the mode for the GPS antenna. Using the GPS + GLONASS or GPS + GALILEO options provides increased performance in challenging environments and faster position acquisition. Using the GPS and another satellite together can reduce battery life more than using the GPS option only. Using the UltraTrac option records track points and sensor data less frequently (UltraTrac, page 15). Lap Key: Enables you to record a lap, set, or a rest during the activity (Turning On and Off the Lap Key, page 15).
Metronome: Plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence (Using the Metronome, page 3). Pool Size: Sets the pool length for pool swimming.
Power Save Timeout: Sets the power-save timeout options for the activity (Power Save Timeout Settings, page 15).
Rename: Sets the activity name.
Restore Defaults: Allows you to reset the activity settings. Stroke Detect.: Enables stroke detection for pool swimming. Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity.

Hold MENU.
Select Settings > Activities & Apps.
Select the activity to customize.
Select the activity settings.
Select Data Screens.
Select a data screen to customize.
Select an option:
• Select Layout to adjust the number of data fields on the data screen.
• Select a field to change the data that appears in the field.
• Select Reorder to change the location of the data screen in the loop.
• Select Remove to remove the data screen from the loop.
If necessary, select Add to add a data screen to the loop. You can add a custom data screen, or select one of the predefined data screens.

Adding a Map to an Activity
You can add the map to the data screens loop for an activity.

Hold MENU.
Select Settings > Activities & Apps.
Select the activity to customize.
Select the activity settings.
Select Data Screens > Add > Map.

Alerts
You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.
Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the device to alert you when you reach a specified elevation.
Range Alert: A range alert notifies you each time the device is above or below a specified range of values. For example, you can set the device to alert you when your heart rate is below 60 beats per minute (bpm) and over 210 bpm.
Recurring alert: A recurring alert notifies you each time the device records a specified value or interval. For example, you can set the device to alert you every 30 minutes.

Alert Name	Alert Type	Description
Cadence	Range	You can set minimum and maximum cadence values.
Calories	Event, recurring	You can set the number of calories.
Custom	Event, recurring	You can select an existing message or create a

Setting an Alert

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
NOTE: This feature is not available for all activities.
Select the activity settings. 5 Select Alerts.
Select an option:
• Select Add New to add a new alert for the activity.
• Select the alert name to edit an existing alert.
If necessary, select the type of alert.
Select a zone, enter the minimum and maximum values, or enter a custom value for the alert.
If necessary, turn on the alert. For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a message appears each time you exceed or drop below the specified range (minimum and maximum values).

Auto Lap
Marking Laps by Distance You can use Auto Lap to mark a lap at a specific distance automatically. This feature is helpful for comparing your performance over different parts of the activity (for example, every 1 mile or 5 kilometers).

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
NOTE: This feature is not available for all activities.
Select the activity settings.
Select Auto Lap. 6 Select an option:
• Select Auto Lap to turn Auto Lap on or off.
• Select Auto Distance to adjust the distance between laps.

Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 17). If necessary, you can customize the data pages to display additional lap data
(Customizing the Data Screens, page 13). Customizing the Lap Alert Message You can customize one or two data fields that appear in the lap alert message.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
NOTE: This feature is not available for all activities.
Select the activity settings.
Select Auto Lap > Lap Alert.
Select a data field to change it.
Select Preview (optional).

Enabling Auto Pause
You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stoplights or other places where you must stop.
NOTE: History is not recorded while the timer is stopped or paused.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity. NOTE: This feature is not available for all activities.
Select the activity settings.
Select Auto Pause.
Select an option:
• To pause the timer automatically when you stop moving, select When Stopped.
• To pause the timer automatically when your pace or speed drops below a specified level, select Custom.

Enabling Auto Climb
You can use the auto climb feature to detect elevation changes automatically. You can use it during activities such as climbing, hiking, running, or biking.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
NOTE: This feature is not available for all activities.
Select the activity settings. 5 Select Auto Climb > Status > On.
Select an option:
• Select Run Screen to identify which data screen appears while running.
• Select Climb Screen to identify which data screen appears while climbing.
• Select Invert Colors to reverse the display colors when changing modes.
• Select Vertical Speed to set the rate of ascent over time.
• Select Mode Switch to set how quickly the device changes modes.

3D Speed and Distance
You can set 3D speed and distance to calculate your speed or distance using both your elevation change and your horizontal movement over the ground. You can use it during activities such as skiing, climbing, navigating, hiking, running, or biking.
Turning On and Off the Lap Key, You can turn on the Lap Key set to record a lap or a rest during an activity using BACK. You can turn off the Lap Key setting to avoid recording laps due to accidental key presses during an activity.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
Select the activity settings.
Select Lap Key. The lap key status changes to On or Off based on the current setting.

Using Auto-Scroll
You can use the auto-scroll feature to cycle through all of the activity data screens automatically while the timer is running.

Hold MENU.
Select Settings > Activities & Apps.
Select an activity.
NOTE: This feature is not available for all activities.
Select the activity settings.
Select Auto-Scroll.
Select a display speed.

UltraTrac
The UltraTrac feature is a GPS setting that records track points and sensor data less frequently. Enabling the UltraTrac feature increases battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important.
Power Save Timeout Settings
The timeout settings affect how long your device stays in training mode, for example, when you are waiting for a race to start. Hold MENU, select Settings

Activities & Apps, select an activity, and select the activity settings. Select Power Save Timeout to adjust the timeout settings for the activity.
Normal: Sets the device to enter low-power watch mode after 5 minutes of inactivity. Extended: Sets the device to enter low-power watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.
Customizing Your Activity List

From the watch face, hold MENU.
Select Settings > Activities & Apps.
Select an option:
• Select an activity to customize the settings, set the activity as a favorite, change the order of appearance, and more.
• Select Add to add more activities or create custom activities.

Removing an Activity or App

From the watch face, hold MENU.
Select Settings > Activities & Apps.
Select an activity.
Select an option:
• To remove an activity from your list of favorites, select Remove from Favorites.
• To delete the activity from the apps list, select Remove.

Customizing the Controls Menu
You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 1).

From the watch face, hold MENU.
Select Settings > Controls.
Select a shortcut to customize.
Select an option:
• Select Reorder to change the location of the shortcut in the controls menu.
• Select Remove to remove the shortcut from the controls menu.
If necessary, select Add New to add an additional shortcut to the controls menu.

Customizing the Watch Face
You can customize the watch face information and appearance.

From the watch face, hold MENU.
Select Watch Face.
Press UP or DOWN to preview the watch face options.
Press GPS. 5 Select an option:
• To activate the watch face, select Apply.
• To customize the data that appears on the watch face, select Customize, press UP or DOWN to preview the options, and press GPS.

Sensors Settings

Compass Settings
Hold MENU, and select Settings > Sensors & Accessories >Compass.
Calibrate: Allows you to manually calibrate the compass sensor (Calibrating the Compass Manually, page 16).
Display: Sets the directional heading on the compass to degrees or milliradians.
North Ref.: Sets the north reference of the compass (Setting the North Reference, page 16). Mode: Sets the compass to use electronic-sensor data only (On), a combination of GPS and electronic-sensor data when moving (Auto), or GPS data only (Off). Calibrating the Compass Manually

NOTICE
Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines. Your device was already calibrated at the factory, and the device uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass.

Hold MENU. 2 Select Settings > Sensors & Accessories > Compass > Calibrate > Start.
Follow the on-screen instructions. TIP: Move your wrist in a small figure-eight motion until a message appears.

Setting the North Reference You can set the directional reference used in calculating heading information.

Hold MENU.
Select Settings > Sensors & Accessories > Compass > North Ref..
Select an option:
• To set geographic north as the heading reference, select True.
• To set the magnetic declination for your location automatically, select Magnetic.
• To set grid north (000º) as the heading reference, select Grid.
• To set the magnetic variation value manually, select User, enter the magnetic variance, and select Done.

Altimeter Settings
Hold MENU, and select Settings > Sensors & Accessories > Altimeter.
Calibrate: This allows you to manually calibrate the altimeter sensor. Auto Cal.: Allows the altimeter to self-calibrate each time you turn on GPS tracking. Elevation: Sets the units of measure for elevation. Calibrating the Barometric Altimeter Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.

Hold MENU.
Select Settings > Sensors & Accessories > Altimeter.
Select an option:
• To calibrate automatically from your GPS starting point, select Auto Cal., and select an option.
• To enter the current elevation manually, select Calibrate > Yes.
• To enter the current elevation from the digital elevation model, select Calibrate > Use DEM.
NOTE: Some devices require a phone connection to use for calibration.
• To enter the current elevation from your GPS starting point, select Calibrate > Use GPS.

Barometer Settings
Hold MENU, and select Settings > Sensors & Accessories > Barometer. Calibrate: This allows you to manually calibrate the barometer sensor. Plot: Sets the time scale for the chart in the barometer widget. Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert. Watch Mode: Sets the sensor used in watch mode. The Auto option uses both the altimeter and barometer according to your movement. You can use the Altimeter option when your activity involves changes in altitude or the Barometer option when your activity does not involve changes in altitude. Pressure: Sets how the device displays pressure data.

Calibrating the Barometer
Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometer if you know the correct elevation or the correct sea level pressure.

Hold MENU.
Select Settings > Sensors & Accessories > Barometer > Calibrate.
Select an option:
• To enter the current elevation or sea level pressure, select Yes.
• To calibrate automatically from the digital elevation model, select Use DEM.
NOTE: Some devices require a phone connection to use DEM for calibration.
• To calibrate automatically from your GPS starting point, select Use GPS.

Map Settings
You can customize how the map appears in the map app and data screens. From the watch face, hold MENU, and select Settings > Map. Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen.
User Locations: Shows or hides saved locations on the map.
Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually.
Navigation Settings
You can customize the map features and appearance when navigating to a destination.
Customizing Map Features

Hold MENU.
Select Settings > Navigation > Data Screens.
Select an option:
• Select Map to turn on or off the map.
• Select Elevation Plot to turn on or off the elevation plot.
• Select a screen to add, remove, or customize.

Heading Settings
You can set the behavior of the pointer that appears when navigating. Hold MENU, and select Settings > Navigation > Type. Bearing: Points in the direction of your destination.
Course: Shows your relationship to the course line leading to the destination. Setting Navigation Alerts You can set alerts to help you navigate to your destination.

Hold MENU.
Select Settings > Navigation > Alerts.
Select an option:
To set an alert for a specified distance from your final destination, select Final Distance.
To set an alert for the estimated time remaining until you reach your final destination, select Final ETE.
To set an alert when you stray from the course, select Off Course.
If necessary, select Status to turn on the alert.
If necessary, enter a distance or time value, and select.

System Settings
Hold MENU, and select Settings > System. Language: Sets the language displayed on the device.
Time: Adjusts the time settings (Time Settings, page 17).
Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 17).
Sounds: Sets the device sounds, such as key tones, alerts, and vibrations.
Do Not Disturb: Turns on or off do not disturb mode. Use the Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect account.
Hot Keys: Allows you to assign shortcuts to devise keys (Customizing the Hot Keys, page 17).
Auto Lock: Allows you to lock the keys automatically to prevent accidental key presses. Use the During Activity option to lock the keys during a timed activity. Use the Not During Activity option to lock the keys when you are not recording a timed activity.
Units: Sets the units of measure used on the device (Changing the Units of Measure, page 17).
Format: Sets general format preferences, such as the pace and speed shown during activities, and the start of the week. Data Recording: Sets how the device records activity data. The Smart recording option (default) allows for longer activity recordings. The Every Second recording option provides more detailed activity recordings, but may not record entire activities that last for longer periods of time.
USB Mode: Sets the device to use mass storage mode or Garmin mode when connected to a computer. Reset: Allows you to reset user data and settings (Resetting All Default Settings, page 20).
Software Update: Allows you to install software updates downloaded using
Garmin Express. Time Settings Hold MENU, and select Settings > System > Time.
Time Format: Sets the device to show time in a 12-hour, 24-hour, or military format. Set Time: Sets the time zone for the device. The Auto option sets the time zone automatically based on your GPS position.
Time: Allows you to adjust the time if it is set to the Manual option.
Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of minutes or hours before the actual sunrise or sunset occurs. Sync With GPS: Allows you to manually sync the time with GPS when you change time zones, and to update for daylight saving time.
Changing the Backlight Settings

From the watch face, hold MENU.
Select Settings > System > Backlight.
Select an option:
• Select During Activity.
• Select Not During Activity.
Select an option:
• Select Keys to turn on the backlight for key presses.
• Select Alerts to turn on the backlight for alerts.
• Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist.
• Select Timeout to set the length of time before the backlight turns off.
• Select Brightness to set the brightness level of the backlight.

Customizing the Hot Keys
You can customize the hold function of individual keys and combinations of keys.

From the watch face, hold MENU.
Select Settings > System > Hot Keys.
Select a key or combination of keys to customize.
Select a function.

Changing the Units of Measure You can customize units of measure for distance, pace and speed, elevation, weight, height, and temperature.

From the watch face. hold MENU.
Select Settings > System > Units.
Select a measurement type.
Select a unit of measure.

Viewing Device Information
You can view device information, such as the unit ID, software version, regulatory information, and license agreement.

From the watch face, hold MENU.
Select Settings > About.

Viewing E-label Regulatory and Compliance Information
The label for this device is provided electronically. The e-label may provide regulatory information, such as identification numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information.

From the watch face, hold MENU.
Select Settings > About.

Wireless Sensors

Your device can be used with wireless ANT+ or Bluetooth sensors. For more information about compatibility and purchasing optional sensors, go to buy.garmin.com.
Pairing Your Wireless Sensors
The first time you connect a wireless sensor to your device using ANT+ or Bluetooth technology, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.

If you are pairing a heart rate monitor, put on the heart rate monitor. The heart rate monitor does not send or receive data until you put it on.
Bring the device within 3 m (10 ft.) of the sensor.
NOTE: Stay 10 m (33 ft.) away from other wireless sensors while pairing.
Hold MENU.
Select Settings > Sensors & Accessories > Add New.
Select an option:
• Select Search All.
• Select your sensor type. After the sensor is paired with your device, the sensor status changes from Searching to Connected. Sensor data appears in the data screen loop or a custom data field.

Using an Optional Bike Speed or Cadence Sensor You can use a compatible bike speed or a cadence sensor to send data to your device.

Pair the sensor with your device (Pairing Your Wireless Sensors, page 18).
Set your wheel size (Wheel Size and Circumference, page 24).
Go for a ride (Starting an Activity, page 2).

Foot Pod
Your device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor).
After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain.
Improving Foot Pod Calibration
Before you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing Your Wireless Sensors, page 18). The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS.

Stand outside for 5 minutes with a clear view of the sky.
Start a running activity.
Run on a track without stopping for 10 minutes.
Stop your activity, and save it. Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the foot pod again unless your running style changes.

Calibrating Your Foot Pod Manually
Before you can calibrate your device, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 18).
Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor.

From the watch face, hold MENU.
Select Settings > Sensors & Accessories.
Select your foot pod.
Select Cal. Factor > Set Value.
Adjust the calibration factor: Increase the calibration factor if your distance is too low. Decrease the calibration factor if your distance is too high.

Setting Foot Pod Speed and Distance
Before you can customize the foot pod speed and distance, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 18). You can set your device to calculate speed and distance using your foot pod data instead of GPS data.

From the watch face, hold MENU.
Select Settings > Sensors & Accessories.
Select your foot pod.
Select Speed or Distance.
Select an option:
• Select Indoor when you are training with GPS turned off, usually indoors.
• Select Always to use your foot pod data regardless of the GPS setting.

Tempe ™
The temple is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed to ambient air, and therefore, provides a consistent source of accurate temperature data. You must pair the tempe with your device to display temperature data from the temple.
Device Information

Specifications

Battery type	Rechargeable, built-in lithium-ion battery
Water rating	10 ATM1
Operating and storage temperature range	From -20º to 60ºC (from -4º to 140ºF)
Charging temperature range	From 0º to 45ºC (from 32º to 113ºF)
Wireless frequencies/ protocols	2.4 GHz @ 2.4 dBm nominal

Battery Life Information
The actual battery life depends on the features enabled on your device, such as activity tracking, wrist-based heart rate, smartphone notifications, GPS, internal sensors, and connected sensors (Maximizing the Battery Life, page 21).

Battery Life	Mode
Up to 14 days	Smartwatch mode with activity tracking and 24/7 wrist-based

heart rate monitoring
Up to 16 hours| GPS mode with wrist-based heart rate
Up to 40 hours| UltraTrac GPS mode

Data Management
NOTE: The device is not compatible with Windows ® 95, 98, Me, Windows NT ®, and Mac ® OS 10.3 and earlier.
Disconnecting the USB
Cable If your device is connected to your computer as a removable drive or volume, you must safely disconnect your device from your computer to avoid data loss. If your device is connected to your Windows computer as a portable device, it is not necessary to safely disconnect the device.

Complete an action:
• For Windows computers, select the Safely Remove Hardware icon in the system tray, and select your device.
• For Apple ® computers, select the device and select File > Eject.
Disconnect the cable from your computer.

Deleting Files
NOTICE
If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 2 Remove the band from the watch.

Open the Garmin drive or volume.
If necessary, open a folder or volume.
Select a file.
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

Device Care
NOTICE: Do not use a sharp object to clean the device. Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes. Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case. Avoid pressing the keys underwater. Avoid extreme shock and harsh treatment, because it can degrade the life of the product. Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.

Cleaning the Device
NOTICE Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.

Wipe the device using a cloth dampened with a mild detergent solution.
Wipe it dry.
After cleaning, allow the device to dry completely. TIP: For more information, go to www.garmin.com/fitandcare.

Changing the Bands
You can replace the bands with new Instinct bands or compatible QuickFit ® 22 bands.

Use a paper clip to push in the watch pin.
Remove the band from the watch.
Select an option:
• To install Instinct bands, align one side of the new band with the holes on the device, push in the exposed watch pin, and press the band into place.
NOTE: Make sure the band is secure. The watch pin should align with the holes on the device.
• To install QuickFit 22 bands, remove the watch pin from the Instinct band, replace the watch pin on the device, and press the new band into place.
NOTE: Make sure the band is secure. The latch should close over the watch pin.
Repeat the steps to change the other band.

Troubleshooting

My device is in the wrong language You can change the device language selection if you have accidentally selected the wrong language on the device.

Hold MENU.
Scroll down to the last item in the list, and press GPS.
Scroll down to the second to last item in the list, and press GPS.
Press GPS.
Select your language.
Press GPS.

Managing Language
Files You can remove language files from your device to increase the amount of available storage space. If necessary, you can install the language files again later.

Hold MENU.
Select Settings > System > Language.
Select a language.
Select an option:
• To remove the language file, select Delete.
• To install the language file, select Install, connect the device to your computer using a USB cable, and sync with the Garmin Express application.

Is my smartphone compatible with my device?
The Instinct Esports device is compatible with smartphones using Bluetooth technology. Go to www.garmin.com/ble for compatibility information.
My phone will not connect to the device
If your phone will not connect to the device, you can try these tips.

Turn off your smartphone and your device, and turn them back on again.
Enable Bluetooth technology on your smartphone.
Update the Garmin Connect app to the latest version.
Remove your device from the Garmin Connect app and the Bluetooth settings on your smartphone to retry the pairing process.
If you bought a new smartphone, remove your device from the Garmin Connect app on the smartphone you intend to stop using.
Bring your smartphone within 10 m (33 ft.) of the device.
On your smartphone, open the Garmin Connect app, select or , and select Garmin Devices > Add Device to enter pairing mode.
From the watch face, hold MENU, and select Settings > Phone > Pair Phone.

Can I use my Bluetooth sensor with my watch?
The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin device, you must pair the device and the 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.

Hold MENU.
Select Settings > Sensors & Accessories > Add New.
Select an option:
• Select Search All.
• Select your sensor type. You can customize the optional data fields (Customizing the Data Screens, page 13).

Restarting Your Device

Hold CTRL until the device turns off.
Hold CTRL to turn on the device.

Resetting All Default Settings
You can reset all of the device settings to the factory default values.

Hold MENU.
Select Settings > System > Reset. 3 Select an option:
• To reset all of the device settings to the factory default values and delete all user-entered information and activity history, select Delete Data and Reset Settings.
• To reset all of the device settings to the factory default values and save all user-entered information and activity history, select Reset Default Settings.

Acquiring Satellite Signals
The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position. TIP: For more information about GPS, go to www.garmin.com/aboutGPS. 1 Go outdoors to an open area. The front of the device should be oriented toward the sky. 2 Wait while the device locates satellites. It may take 30–60 seconds to locate satellite signals.
Improving GPS Satellite Reception

Frequently sync the device to your Garmin Connect account: ◦ Connect your device to a computer using the USB cable and the Garmin Express application.
◦ Sync your device to the Garmin Connect app using your Bluetooth-enabled smartphone. While connected to your Garmin Connect account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals.
Take your device outside to an open area away from tall buildings and trees.
Remain stationary for a few minutes.

The temperature reading is not accurate
Your body temperature affects the temperature reading for the internal temperature sensor. To get the most accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes. You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch.
Maximizing the Battery Life
You can do several things to extend the life of the battery.

Reduce the backlight timeout (Changing the Backlight Settings, page 17).
Reduce the backlight brightness.
Use UltraTrac GPS mode for your activity (UltraTrac, page 15).
Turn off Bluetooth wireless technology when you are not using connected features (Connected Features, page 10).
When pausing your activity for a longer period of time, use the resume later option (Stopping an Activity, page 2).
Turn off activity tracking (Turning Off Activity Tracking, page 6).
Use a watch face that is not updated every second. For example, use a watch face without a second hand (Customizing the Watch Face, page 15).
Limit the smartphone notifications the device displays (Managing Notifications, page 11).
Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate Data to Garmin Devices, page 4).
Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page 4). NOTE: Wrist-based heart rate monitoring is used to calculate vigorous-intensity minutes and calories burned.

Activity Tracking

For more information about activity tracking accuracy, go to garmin.com/ataccuracy.
My daily step count does not appear
The daily step count is reset every night at midnight. If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically.
My step count does not seem accurate
If your step count does not seem accurate, you can try these tips.

Wear the device on your non-dominant wrist.
Carry the device in your pocket when pushing a stroller or lawn mower.
Carry the device in your pocket when actively using your hands or arms only.

NOTE: The device may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps. The step counts on my device and my Garmin Connect account don’t match The step count on your Garmin Connect account updates when you sync your device.

Select an option:
• Sync your step count with the Garmin Connect application (Using Garmin Connect on Your Computer, page 12).
• Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 12).
Wait while the device syncs your data. Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your step count. The number of floors climbed amount does not seem accurate Your device uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is equal to 3 m (10 ft.).
• Avoid holding handrails or skipping steps while climbing stairs.
• In windy environments, cover the device with your sleeve or jacket as strong gusts can cause erratic readings. My intensity minutes are flashing When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash. Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.

Getting More Information
You can find more information about this product on the Garmin website.

Go to support.garmin.com for additional manuals, articles,and software updates.
Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts.

Appendix

Data Fields %HRR: The percentage of heart rate reserve (maximum heart rate minus resting heart rate).
24-Hour Max.: The maximum temperature recorded in the last 24 hours from a compatible temperature sensor.
24-Hour Min.: The minimum temperature recorded in the last 24 hours from a compatible temperature sensor.
500m Pace: The current rowing pace per 500 meters.
Ambient Press.: The uncalibrated ambient pressure.
Average HR: The average heart rate for the current activity.
Average Pace: The average pace for the current activity. Average Swolf: The average swolf score for the current activity. Your swolf score is the sum of the time for one length plus the number of strokes for that length (Swim Terminology, page 3). In open water swimming, 25 meters is used to calculate your swolf score.
Avg. %HRR: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current activity.
Avg. 500m Pace: The average rowing pace per 500 meters for the current activity. Avg. Ascent: The average vertical distance of ascent since the last reset.
Avg. Cadence: Cycling. The average cadence for the current activity. Avg. Cadence: Running. The average cadence for the current activity.
Avg. Descent: The average vertical distance of descent since the last reset. Avg. Lap Time: The average lap time for the current activity.
Avg. Moving Speed: The average speed when moving for the current activity.
Avg. Nautical Speed: The average speed in knots for the current activity. Avg.
Overall Speed: The average speed for the current activity, including both moving and stopped speeds.
Avg. Speed: The average speed for the current activity. Avg. Strk/Len: The average number of strokes per pool length during the current activity.
Avg. Stark Rate: Swimming. The average number of strokes per minute (spm) during the current activity.
Avg. Strk Rate: Paddlesports. The average number of strokes per minute (ppm) during the current activity. Avg Dist Per Stk: Swimming. The average distance traveled per stroke during the current activity.
Avg Dist Per Stk: Paddlesports. The average distance traveled per stroke during the current activity. Avg HR %Max.: The average percentage of maximum heart rate for the current activity.
Baro. Pressure: The calibrated current pressure.
Battery Level: The remaining battery power. Bearing: The direction from your current location to a destination. You must be navigating for this data to appear. Cadence: Cycling. The number of revolutions of the crank arm. Your device must be connected to a cadence accessory for this data to appear. Cadence: Running. The steps per minute (right and left). Calories: The number of total calories burned.
Compass Hdg.: The direction you are moving is based on the compass. Course: The direction from your starting location to a destination. The course can be viewed as a planned or set route. You must be navigating for this data to appear.
Dest. Location: The position of your final destination. Dest.
What: The last point on the route to the destination. You must be navigating for this data to appear.
Dist. Per Stroke: Paddlesports. The distance traveled per stroke. Dist.
Remaining: The remaining distance to the final destination. You must be navigating for this data to appear. Distance: The distance traveled for the current track or activity. Distance To Next: The remaining distance to the next waypoint on the route. You must be navigating for this data to appear.
elapsed time: The total time recorded. For example, if you start the timer and run for 10 minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes, your elapsed time is 35 minutes. Elevation: The altitude of your current location above or below sea level.
Estimated Total Distance: The estimated distance from the start to the final destination. You must be navigating for this data to appear. ETA: The estimated time of day when you will reach the final destination (adjusted to the local time of the destination). You must be navigating for this data to appear.
ETA at Next: The estimated time of day when you will reach the next waypoint on the route (adjusted to the local time of the waypoint). You must be navigating for this data to appear.
ETE: The estimated time remaining until you reach the final destination. You must be navigating for this data to appear.
Floors Climbed: The total number of floors climbed up for the day. Floors Descended: The total number of floors climbed down for the day. Floors per Minute: The number of floors climbed up per minute.
Glide Ratio: The ratio of horizontal distance traveled to the change in vertical distance.
Glide Ratio Dest.: The glide ratio required to descend from your current position to the destination elevation. You must be navigating for this data to appear.
GPS: The strength of the GPS satellite signal. GPS Elevation: The altitude of your current location using GPS. GPS Heading: The direction you are moving is based on
GPS. Grade: The calculation of rise (elevation) over run (distance). For example, if for every 3 m (10 ft.) you climb you travel 60 m (200 ft.), the grade is 5%.
Heading: The direction you are moving. Heart Rate: Your heart rate in beats per minute (bpm). Your device must be connected to a compatible heart rate monitor.
HR %Max.: The percentage of maximum heart rate.
H R Zone: The current range of your heart rate (1 to 5). The default zones are based on your user profile and maximum heart rate (220 minus your age).
Int. Distance: The distance traveled for the current interval. Int. Pace: The average pace for the current interval.
Int. Seawolf: The average wolf score for the current interval. Interval Lengths: The number of pool lengths completed during the current interval.
Interval Time: The stopwatch time for the current interval.
Int Stark/Len: The average number of strokes per pool length during the current interval. Int Strk Rate: The average number of strokes per minute (ppm) during the current interval.
Int Stark Type: The current stroke type for the interval. L. Lap HR %Max.: The average percentage of maximum heart rate for the last completed lap. L. Lap Stk.
Rate: Swimming. The average number of strokes per minute (spm) during the last completed lap.
L. Lap Stk. Rate: Paddlesports. The average number of strokes per minute (spm) during the last completed lap.
L. Lap Strokes: Swimming. The total number of strokes for the last completed lap.
L. Lap Strokes: Paddlesports. The total number of strokes for the last completed lap. L. Lap Swolf: The swolf score for the last completed lap. L. Len. Stk. Rate: The average number of strokes per minute (spm) during the last completed pool length. L. Len. Stk. Type: The stroke type used during the last completed pool length.
L. Len. Strokes: The total number of strokes for the last completed pool length. Lap %HRR: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current lap. Lap 500m Pace: The average rowing pace per 500 meters for the current lap.
Lap Ascent: The vertical distance of ascent for the current lap. Lap Cadence: Cycling. The average cadence for the current lap.
Lap Cadence: Running. The average cadence for the current lap.
Lap Descent : The vertical distance of descent for the current lap. Lap Distance: The distance traveled for the current lap.
Lap Dist Per Stk: Swimming. The average distance traveled per stroke during the current lap.
Lap Dist Per Stk: Paddlesports. The average distance traveled per stroke during the current lap.
Lap HR: The average heart rate for the current lap. Lap HR %Max.: The average percentage of maximum heart rate for the current lap.
Lap Pace: The average pace for the
current lap. Laps: The number of laps completed for the current activity.
Lap Speed: The average speed for the current lap.
Lap Stark Rate: Swimming. The average number of strokes per minute (spm) during the current lap.
Lap Strk Rate: Paddlesports. The average number of strokes per minute (ppm) during the current lap.
Lap Strokes: Swimming. The total number of strokes for the current lap. Lap Strokes: Paddlesports. The total number of strokes for the current
lap. Lap Swolf: The wolf score for the current lap. Lap Time: The stopwatch time for the current lap.
Last Lap %HRR: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the last completed lap.
Last Lap Ascent: The vertical distance of the ascent for the last completed lap. Last Lap Cad.: Cycling. The average cadence for the last completed lap.
Last Lap Cad.: Running. The average cadence for the last completed lap. Last Lap Descent: The vertical distance of descent for the last completed lap. Last Lap Dist.: The distance traveled for the last completed lap. Last Lap HR: The average heart rate for the last completed lap.
Last Lap Pace: The average pace for the last completed lap. Last Lap Speed: The average speed for the last completed lap. Last Lap Time: The stopwatch time for the last completed lap.
Last Len. Pace: The average pace for your last completed pool length.
Last Len Seawolf: The wolf score for the last completed pool length. Lat/Lon: The current position in latitude and longitude regardless of the selected position format
setting. Lengths: The number of pool lengths completed during the current activity. LL 500m Pace: The average rowing pace per 500 meters for the last lap.
L Lap Dist P Stk: Swimming. The average distance traveled per stroke during the last completed lap.
L Lap Dist P Stk: Paddlesports. The average distance traveled per stroke during the last completed lap. Max. Ascent: The maximum rate of ascent in feet per minute or meters per minute since the last reset. Max.
Descent: The maximum rate of descent in meters per minute or feet per minute since the last reset.
Max. Elevation: The highest elevation reached since the
lastMax. Nautical Speed: The maximum speed in knots for the current activity.
Maximum Speed: The top speed for the current activity.
Min. Elevation: The lowest elevation reached since the last reset.
Nautical Dist: The distance traveled in nautical meters or nautical feet. Nautical Speed: The current speed in knots.
Next Waypoint: The next point on the route. You must be navigating for this data to appear.
Off Course: The distance to the left or right by which you have strayed from the original path of travel. You must be navigating for this data to appear. Pace: The current pace. Repeat On: The timer for the last interval plus the current rest (pool swimming).
Reps: During a strength training activity, the number of repetitions in a workout set.
Rest Timer: The timer for the current rest (pool swimming).
Set Timer: During a strength training activity, the amount of time spent in the current workout set. Speed: The current rate of travel. Stroke Rate: Swimming. The number of strokes per minute (spam).
Stroke Rate: Paddlesports. The number of strokes per minute (spm). Strokes: Swimming. The total number of strokes for the current activity.
Strokes: Paddlesports. The total number of strokes for the current activity. Sunrise: The time of sunrise based on your GPS position.
Sunset: The time of sunset based on your GPS position.
Swim Time: The swimming time for the current activity, not including rest time.
Temperature: The temperature of the air. Your body temperature affects the temperature sensor. You can pair a temp sensor with your device to provide a consistent source of accurate temperature data. Time in Zone: The time elapsed in each heart rate zone.
Time of Day: The time of day based on your current location and time settings (format, time zone, daylight saving time).
Timer: The current time of the countdown timer.
Time to Next: The estimated time remaining before you reach the next waypoint in the route. You must be navigating for this data to appear.
Total Ascent: The total elevation distance ascended since the last reset.
Total Descent: The total elevation distance descended since the last reset.
V Dist to Dest: The elevation distance between your current position and the final destination. You must be navigating for this data to appear.
Vert. Spd.: The rate of ascent or descent over time.
Vert Spd to Tgt: The rate of ascent or descent to a predetermined altitude. You must be navigating for this data to appear.
VMG: The speed at which you are closing on a destination along a route. You must be navigating for this data to appear.

Wheel Size and Circumference

Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings. The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet.

Tire Size	Wheel Circumference (mm)
20 × 1.75	1515
20 × 1-3/8	1615
22 × 1-3/8	1770
22 × 1-1/2	1785
24 × 1	1753
24 × 3/4 Tubular	1785
24 × 1-1/8	1795
24 × 1.75	1890
24 × 1-1/4	1905
24 × 2.00	1925
24 × 2.125	1965
26 × 7/8	1920
26 × 1-1.0	1913
26 × 1	1952
26 × 1.25	1953
26 × 1-1/8	1970
26 × 1.40	2005
26 × 1.50	2010
26 × 1.75	2023
26 × 1.95	2050
26 × 2.00	2055
26 × 1-3/8	2068
26 × 2.10	2068
26 × 2.125	2070
26 × 2.35	2083
26 × 1-1/2	2100
26 × 3.00	2170
27 × 1	2145
27 × 1-1/8	2155
27 × 1-1/4	2161
27 × 1-3/8	2169
29 x 2.1	2288
29 x 2.2	2298
29 x 2.3	2326
650 x 20C	1938
650 x 23C	1944
650 × 35A	2090
650 × 38B	2105
650 × 38A	2125
700 × 18C	2070
700 × 19C	2080
700 × 20C	2086
700 × 23C	2096
700 × 25C	2105
700C Tubular	2130
700 × 28C	2136
700 × 30C	2146
700 × 32C	2155
700 × 35C	2168
700 × 38C	2180
700 × 40C	2200
700 × 44C	2235
700 × 45C	2242
700 × 47C	2268

Symbol Definitions

These symbols may appear on the device or accessory labels.
˜Alternating current. The device is suitable for alternating current.
Direct current. The device is suitable for direct current only.
Fuse. Indicates a fuse specification or location.
WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the EU directive 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). It is intended to deter the improper disposal of this product and to promote reuse and recycling.

Index

A
accessories 17, 20, 21
activities 2, 3, 13, 15
custom 2, 15
saving 2
starting 2
activity tracking 5, 6
alarms 8, 14
alerts 6, 8, 14, 17
altimeter 8, 16
calibrating 16
ANT+ sensors 17
applications 2, 12
smartphone 1
area calculation 9
auto climb 15
Auto Lap 14
Auto Pause 14
auto scroll 15
B
backlight 1, 17
bands 19
barometer 8, 16
calibrating 16
battery 19
charging 1
life 18
maximizing 11, 15, 21
bike sensors 18
Bluetooth sensors 17, 18
Bluetooth technology 10, 11, 20
buttons 1
C
cadence 3
alerts 14
sensors 18
calendar 6
calibrating
altimeter 16
compass 16
calorie, alerts 14
charging 1
cleaning the device 19
clock 8
compass 8, 15, 16
calibrating 16
settings 17
connecting 11
controls menu 1, 15
coordinates 9
countdown timer 8
courses, creating 9
customizing the device 13, 15, 17
A
accessories 17, 20, 21
activities 2, 3, 13, 15
custom 2, 15
saving 2
starting 2
activity tracking 5, 6
alarms 8, 14
alerts 6, 8, 14, 17
altimeter 8, 16
calibrating 16
ANT+ sensors 17
applications 2, 12
smartphone 1
area calculation 9
auto climb 15
Auto Lap 14
Auto Pause 14
auto scroll 15
B
backlight 1, 17
bands 19
barometer 8, 16
calibrating 16
battery 19
charging 1
life 18
maximizing 11, 15, 21
bike sensors 18
Bluetooth sensors 17, 18
Bluetooth technology 10, 11, 20
buttons 1
C
cadence 3
alerts 14
sensors 18
calendar 6
calibrating
altimeter 16
compass 16
calorie, alerts 14
charging 1
cleaning the device 19
clock 8
compass 8, 15, 16
calibrating 16
settings 17
connecting 11
controls menu 1, 15
coordinates 9
countdown timer 8
courses, creating 9
customizing the device 13, 15, 17
D
data
pages 13
storing 11, 12
transferring 11, 12
uploading 12
deleting
all user data 19
history 10
personal records 8
distance 15
alerts 14, 17
drills 3, 4
F
favorites 15
foot pod 18
G
Garmin Connect 1, 6, 10–12
storing data 12
data
pages 13
storing 11, 12
transferring 11, 12
uploading 12
deleting
all user data 19
history 10
personal records 8
distance 15
alerts 14, 17
drills 3, 4
F
favorites 15
foot pod 18| G
Garmin Connect 1, 6, 10–12
storing data 12
Garmin Express 2
updating software 1
GLONASS 17
goals 7
GPS 15, 17
signal 20
H
heart rate 4
alerts 14
monitor 4
pairing sensors 4
zones 5, 10
history 10
deleting 10
sending to computers 11, 12
I
indoor training 2, 3
inReach remote 12
intensity minutes 6, 21
intervals 3
workouts 6, 7
K
keys 17
customizing 15
L
language 17
lengths 3
locations 9
deleting 8
editing 8
saving 8
M
main menu, customizing 12
man overboard (MOB) 9
map 16
maps 14, 16
browsing 10
navigating 9, 10
menu 1
metronome 3
MOB 9
Move IQ 6
N
navigation 14, 16, 17
Sight ‘N Go 9
stopping 9
north reference 16
notifications 11
O
odometer 10
P
pairing 2
ANT+ sensors 4
Bluetooth sensors 20
sensors 18
smartphone 1, 20
personal records 7
deleting 8
profiles 2
user 4
R
racing 7
resetting the device 20
routes 9
S
satellite signals 20
screen 17
settings 6, 12, 13, 15–17, 20
shortcuts 1, 15
Sight ‘N Go 9
skiing
alpine 3
snowboarding 3
sleep mode 5
smartphone 12, 20
applications 10
pairing 1, 20
snowboarding 3
software
license 17
updating 1, 11
version 17
specifications 18
speed 15
speed and cadence sensors 18
stopwatch 8
storing data 11, 12
strokes 3
sunrise and sunset times 8
swimming 3, 4
swolf score 3
system settings 17
T
target 7
tempe 18, 21
temperature 18, 21
time
alerts 14
settings 17
zones and formats 17
time zones 8
timer 10
countdown 8
tones 3, 8
TracBack 2, 9
tracks 9
training 6, 7, 10
plans 6
treadmill 3
troubleshooting 4, 20, 21
U
UltraTrac 15
unit ID 17
units of measure 17
updates, software 11
uploading data 12
USB 11
disconnecting 19
user data, deleting 19
user profile 4
V
VIRB remote 13
Virtual Partner 7
W
watch faces 15
watch mode 15
water resistance 19
waypoints, projecting 9
wheel sizes 24
widgets 1, 4, 12
workouts 6
loading 6
Z
zones
heart rate 5
time 8
---|---

**support.garmin.com
GUID-DB0B2E91-DAF6-
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References

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