Garmin Instinct 2 User guide

INSTINCT® 2 SERIES

Owner’s Manual

© 2022 Garmin Ltd. or its subsidiaries

All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or
improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to

www.garmin.com for current updates and supplemental information concerning the use of this product.

Garmin®, the Garmin logo, Instinct®, ANT+®, Approach®, Auto Lap®, Auto Pause®, Edge®, inReach®, QuickFit®, TracBack®, VIRB®, Virtual Partner®, and Xero® are trademarks of Garmin
Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery™, Connect IQ™, dēzl™, Firstbeat Analytics™, Garmin Connect™, Garmin AutoShot™, Garmin Explore™,
Garmin eLog™, Garmin Express™, Garmin Golf™, Garmin Index™, Garmin Pay™, Health Snapshot™, HRM-Dual™, HRM-Pro™, HRM-Run™, HRM-Tri™, Rally™, tempe™, TrueUp™, and
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Android™ is a trademark of Google LLC. Apple®, iPhone®, and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH® word mark and logos
are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper
Institute. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Love's® and Love's Travel Stops® are registered trademarks of Love's Travel Stops &
Country Stores, Inc. Pilot Flying J™ and Pilot Flying J Travel Centers™ are trademarks of Pilot Travel Centers LLC and its affiliate companies. PrePass® is a trademark of the PrePass
Safety Alliance. Surfline™, the Surfline word mark, and related logos are trademarks of Surfline\Wavetrak, Inc. registered in the United States and other countries. Training Stress
Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of Peaksware, LLC. Windows® is a registered trademark of Microsoft Corporation in the United
States and other countries. Zwift™ is a trademark of Zwift, Inc. 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.

Table of Contents

Introduction......................................1

Getting Started........................................ 1

Buttons................................................. 2

Using the Watch.................................. 3

Clearing User Data with the Kill

Switch Feature................................. 3

Instinct 2 Series Models......................... 3

Clocks.............................................. 4

Setting an Alarm...................................... 4

Starting the Countdown Timer............... 4

Saving a Quick Timer.......................... 4

Deleting a Timer.................................. 4

Using the Stopwatch............................... 5

Syncing the Time with GPS.................... 5

Adding Alternate Time Zones.................5

Setting Alerts........................................... 6

Trucking........................................... 6

Getting Started with Your Instinct 2 - dēzl

Edition Watch.......................................... 6

dēzl App................................................... 6

PrePass®................................................. 6

Starting a Trucker Health Activity.......... 7

Break Planning........................................ 7

Using Break Planning on the

Watch................................................... 7

Loyalty Programs.................................... 7

Activities and Apps...........................7

Starting an Activity.................................. 8

Tips for Recording Activities.............. 8

Stopping an Activity................................ 8

Running.................................................... 9

Going for a Track Run......................... 9

Tips for Recording a Track Run...... 9

Going for a Virtual Run........................ 9

Calibrating the Treadmill Distance... 10

Swimming.............................................. 10

Swim Terminology............................ 10

Stroke Types...................................... 10

Tips for Swimming Activities............11

Auto Rest and Manual Rest.............. 11

Training with the Drill Log................. 11

Multisport.............................................. 11

Triathlon Training.............................. 12

Creating a Multisport Activity........... 12

Indoor Activities.................................... 12

Recording a Strength Training

Activity............................................... 13

Recording a HIIT Activity.................. 13

Using an ANT+® Indoor Trainer....... 14

Climbing Sports..................................... 14

Recording an Indoor Climbing

Activity............................................... 14

Recording a Bouldering Activity....... 15

Starting an Expedition...........................15

Recording a Track Point Manually... 15

Viewing Track Points........................ 15

Going Hunting....................................... 16

Going Fishing.........................................16

Skiing..................................................... 16

Viewing Your Ski Runs...................... 16

Recording a Backcountry Skiing

Activity............................................... 17

Golfing................................................... 18

Playing Golf........................................18

Golf Menu.......................................... 19

Viewing Hazards............................... 19

Moving the Flag................................. 20

Changing Holes................................. 20

Viewing Measured Shots.................. 20

Manually Measuring a Shot.......... 20

Keeping Score................................... 21

Enabling Statistics Tracking......... 21

Jumpmaster.......................................... 21

Jump Types....................................... 22

Entering Jump Information...............22

Entering Wind Information for HAHO

and HALO Jumps.............................. 22

Resetting Wind Information.......... 22

Entering Wind Information for a Static

Jump.................................................. 23

Constant Settings.............................. 23

Surfing....................................................23

Viewing Tide Information..................... 24

Customizing Activities and Apps......... 24

Adding or Removing a Favorite

Activity............................................... 24

Changing the Order of an Activity in

the Apps List...................................... 25

Customizing the Data Screens......... 25

Adding a Map to an Activity.......... 25

Table of Contents i

Creating a Custom Activity............... 25

Activities and App Settings...............26

Activity Alerts................................. 28

Enabling Auto Climb...................... 29

Changing the GPS Setting............. 30

Training..........................................30

Workouts............................................... 30

Following a Workout From Garmin

Connect.............................................. 30

Starting a Workout............................ 31

Following a Daily Suggested

Workout..............................................31

Creating an Interval Workout............ 31

Starting an Interval Workout............. 32

About the Training Calendar............. 32

Using Garmin Connect Training

Plans...............................................32

PacePro Training...................................32

Downloading a PacePro Plan from

Garmin Connect.................................32

Starting a PacePro Plan.................... 33

Using Virtual Partner®.......................... 34

Setting a Training Target...................... 34

Racing a Previous Activity.................... 34

History........................................... 35

Using History......................................... 35

Multisport History..............................35

Personal Records.................................. 35

Viewing Your Personal Records....... 35

Restoring a Personal Record............ 36

Clearing Personal Records............... 36

Viewing Data Totals.............................. 36

Using the Odometer.............................. 36

Deleting History..................................... 36

Appearance.................................... 36

Watch Face Settings............................. 36

Customizing the Watch Face............37

Glances.................................................. 38

Viewing the Glance Loop.................. 40

Customizing the Glance Loop.......... 40

Body Battery...................................... 40

Tips for Improved Body Battery

Data................................................ 40

Performance Measurements............41

About VO2 Max. Estimates........... 41

Viewing Your Predicted Race

Times..............................................42

Performance Condition................. 42

Getting Your FTP Estimate........... 43

Lactate Threshold......................... 43

Training Status.................................. 44

Training Status Levels................... 45

Heat and Altitude Performance

Acclimation.................................... 45

Training Load................................. 45

Recovery Time............................... 47

Pausing and Resuming Your

Training Status.............................. 48

Controls................................................. 49

Customizing the Controls Menu.......50

Music Playback Controls.................. 51

Garmin Pay........................................ 51

Setting Up Your Garmin Pay

Wallet............................................. 51

Paying for a Purchase Using Your

Watch............................................. 52

Adding a Card to Your Garmin Pay

Wallet............................................. 52

Changing Your Garmin Pay

Passcode....................................... 52

Sensors and Accessories............... 52

Wrist Heart Rate.................................... 53

Wearing the Watch............................ 53

Tips for Erratic Heart Rate Data....... 53

Wrist Heart Rate Monitor Settings... 54

Setting an Abnormal Heart Rate

Alert................................................ 54

Broadcasting Heart Rate Data...... 54

Pulse Oximeter...................................... 55

Getting Pulse Oximeter Readings.... 55

Setting the Pulse Oximeter Mode.... 55

Tips for Erratic Pulse Oximeter

Data.................................................... 55

Compass................................................55

Compass Settings............................. 56

Calibrating the Compass

Manually......................................... 56

Setting the North Reference......... 56

Altimeter and Barometer...................... 56

Altimeter Settings..............................56

ii Table of Contents

Calibrating the Barometric

Altimeter.........................................57

Barometer Settings........................... 57

Calibrating the Barometer............. 57

Wireless Sensors...................................58

Pairing Your Wireless Sensors......... 59

Running Dynamics............................ 59

Training with Running Dynamics.. 59
Tips for Missing Running Dynamics

Data................................................ 60

inReach Remote................................ 60

Using the inReach Remote............60

VIRB Remote......................................60

Controlling a VIRB Action

Camera........................................... 61

Controlling a VIRB Action Camera

During an Activity...........................61

Xero Laser Location Settings........... 62

User Profile.................................... 67

Setting Up Your User Profile................. 67

Viewing Your Fitness Age..................... 67

About Heart Rate Zones....................... 67

Fitness Goals..................................... 67

Setting Your Heart Rate Zones......... 68

Letting the Watch Set Your Heart Rate

Zones................................................. 68

Heart Rate Zone Calculations...........69

Setting Your Power Zones.................... 69

Safety and Tracking Features......... 70

Adding Emergency Contacts................ 70

Adding Contacts....................................70

Turning Incident Detection On and

Off.......................................................... 70

Requesting Assistance......................... 71

Map................................................62

Panning and Zooming the Map............ 62

Map Settings......................................... 62

Phone Connectivity Features.......... 62

Pairing Your Phone with Your Watch... 63

Enabling Bluetooth Notifications..... 63

Viewing Notifications.................... 63

Receiving an Incoming Phone

Call..................................................63

Replying to a Text Message..........64

Managing Notifications.................64

Turning Off the Bluetooth Phone

Connection.........................................64

Turning On and Off Phone Connection

Alerts.................................................. 64

Phone Apps and Computer

Applications...........................................64

Garmin Connect.................................64

Using the Garmin Connect App.... 65

Using Garmin Connect on Your

Computer....................................... 66

Connect IQ Features......................... 66

Downloading Connect IQ

Features......................................... 66

Downloading Connect IQ Features

Using Your Computer.................... 66

Garmin Explore™................................ 66

Garmin Golf™ App..............................67

Health and Wellness Settings......... 71

Auto Goal............................................... 71

Using the Move Alert.............................71

Intensity Minutes...................................71

Earning Intensity Minutes................. 72

Sleep Tracking....................................... 72

Using Automated Sleep Tracking.....72

Navigation...................................... 72

Viewing and Editing Your Saved

Locations............................................... 72

Saving a Dual Grid Location............. 72

Navigating to a Destination.................. 72

Navigating to the Starting Point of a

Saved Activity.................................... 73

Navigating to Your Starting Point

During an Activity.............................. 73

Navigating with Sight 'N Go.............. 74

Marking and Starting Navigation to a

Man Overboard Location.................. 74

Stopping Navigation............................. 74

Courses.................................................. 74

Creating and Following a Course on

Your Device........................................ 74

Creating a Course on Garmin

Connect.............................................. 75

Sending a Course to Your

Device............................................. 75

Viewing or Editing Course Details.... 75

Table of Contents iii

Projecting a Waypoint........................... 76

Navigation Settings...............................76

Customizing Navigation Data

Screens.............................................. 76

Heading Settings............................... 76

Setting Navigation Alerts.................. 76

Power Manager Settings................ 77

Customizing the Battery Saver

Feature................................................... 77

Changing the Power Mode................... 77

Customizing Power Modes.................. 77

Restoring a Power Mode...................... 78

System Settings............................. 78

Time Settings........................................ 78

Changing the Screen Settings.............. 79

Customizing the Hot Keys.................... 79

Changing the Units of Measure............79

Syncing Activities and Performance

Measurements...................................... 79

Viewing Device Information................. 79

Viewing E-label Regulatory and

Compliance Information................... 80

Device Information......................... 80

Charging the Watch.............................. 80

Solar Charging................................... 80

Tips for Solar Charging................. 81

Specifications........................................81

Battery Life Information.................... 81

Device Care............................................81

Cleaning the Watch........................... 82

Changing the Spring Bar Bands........... 83

Data Management................................ 85

Deleting Files..................................... 85

Restarting Your Watch.......................... 86

Resetting All Default Settings...............86

Tips for Maximizing the Battery Life.... 87

Acquiring Satellite Signals.................... 87

Improving GPS Satellite Reception.. 87

The temperature reading is not

accurate................................................. 87

Activity Tracking....................................87

My daily step count does not

appear................................................ 88

My step count does not seem

accurate............................................. 88

The step counts on my device and my
Garmin Connect account don't

match................................................. 88

The floors climbed amount does not

seem accurate................................... 88

Appendix........................................ 89

Data Fields............................................. 89

Color Gauges and Running Dynamics

Data......................................................101

Ground Contact Time Balance

Data.................................................. 101

Vertical Oscillation and Vertical Ratio

Data.................................................. 102

VO2 Max. Standard Ratings............... 102

FTP Ratings......................................... 103

Wheel Size and Circumference.......... 104

Symbol Definitions.............................. 105

Troubleshooting............................. 85

Product Updates................................... 85

Getting More Information..................... 85

My device is in the wrong language.....85

Is my phone compatible with my

watch?....................................................86

My phone will not connect to the

watch..................................................... 86

Can I use my Bluetooth sensor with my

watch?....................................................86

iv Table of Contents

Introduction

WARNING

See the Important Safety and Product Information guide in the product box for product warnings and other
important information.

Always consult your physician before you begin or modify any exercise program.

Getting Started

When using your watch the first time, you should complete these tasks to set it up and get to know the basic
features.

1 Press CTRL to turn on the watch (Buttons, page 2).
2 Follow the on-screen instructions to complete the initial setup.

During the initial setup, you can pair your smartphone with your watch to receive notifications, sync your
activities, and more (Pairing Your Phone with Your Watch, page 63).

3 Charge the device (Charging the Watch, page 80).
4 Start an activity (Starting an Activity, page 8).

Introduction 1

Buttons

LIGHT
CTRL

GPS

BACK
SET

DOWN
ABC

UP
MENU

Press to turn the backlight on and off.
Press to turn the device on.
Hold to view the controls menu.

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.

Press to return to the previous screen.
Hold to view the clock menu.

Press to scroll through the glance loop and menus.
Hold to view the altimeter, barometer, and compass (ABC) screen.

Press to scroll through the glance loop and menus.
Hold to view the menu.

2 Introduction

Using the Watch

• Hold CTRL to view the controls menu (
The controls menu provides quick access to frequently used functions, such as turning on do not disturb

mode, saving a location, and turning the watch off.

• From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page 38).

• From the watch face, press GPS to start an activity or open an app (Activities and Apps, page 7).

• Hold MENU to customize the watch face (Customizing the Watch Face, page 37), adjust settings (System

Settings, page 78), pair wireless sensors (Pairing Your Wireless Sensors, page 59), and more.

Clearing User Data with the Kill Switch Feature

NOTE: This feature is only available on Instinct 2 Solar - Tactical Edition models.
The Kill Switch feature quickly removes all saved user-entered data and resets all settings to the factory default

values.

Hold SET and CTRL.
TIP: You can press any button to cancel the Kill Switch feature during a 10-second countdown.

After 10 seconds, the watch deletes all user-entered data.

Controls, page 49).

Instinct 2 Series Models

The Instinct 2 Series watch has several available models that add additional features.

Watch Model Additional Features

Instinct 2 Solar

Instinct 2 - Surf
Edition

Instinct 2 Solar ­Tactical Edition

Instinct 2 - dēzl
Edition

• Solar charging to charge your watch outside (Tips for Solar Charging, page 81)

• Making purchases with the Garmin Pay™ feature (Garmin Pay, page 51)

• Recording surf activities (Surfing, page 23)

• Viewing the Surfline™ glance (Glances, page 38)

• Viewing tide information for a location (Viewing Tide Information, page 24)

• Compatibility with night vision goggles (Controls, page 49)

• Using stealth mode to turn off wireless communications (Controls, page 49)

• Using the kill switch feature to remove data and reset settings (Clearing User Data with

the Kill Switch Feature, page 3)

• Recording jumpmaster activities (Jumpmaster, page 21)

• Connecting with the Garmin® dēzl app and other dēzl devices (

• Break planning to keep track of your working hours (Using Break Planning on the Watch,

™

page 7)

• Viewing loyalty card information for trucking plaza rewards accounts (Loyalty Programs,

page 7)

• Recording trucker health workouts (Starting a Trucker Health Activity, page 7)

dēzl App, page 6)

Introduction 3

Clocks

Setting an Alarm

You can set multiple alarms. You can set each alarm to sound once or to repeat regularly.

1 From any screen, hold SET.
2 Select Alarms.
3 Enter the alarm time.
4 Select Repeat, and select when the alarm should repeat (optional).
5 Select Sound and Vibe, and select a type of notification (optional).
6 Select Backlight > On to turn on the backlight with the alarm (optional).
7 Select Label, and select a description for the alarm (optional).

Starting the Countdown Timer

1 From any screen, hold SET.
2 Select Timers.
3 Enter the time.
4 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 Sound and Vibe.

5 Press GPS to start the timer.

Saving a Quick Timer

You can set up to ten separate quick timers.

1 From any screen, hold SET.
2 Select Timers.
3 Select an option:

• To save your first quick timer, enter the time, press UP, and select Save.

• To save additional quick timers, select Add Timer, and enter the time.

Deleting a Timer

1 From any screen, hold SET.
2 Select Timers.
3 Select a timer.
4 Press UP.
5 Select Delete.

4 Clocks

Using the Stopwatch

1 From any screen, hold SET.
2 Select Stopwatch.
3 Press GPS to start the timer.
4 Press SET to restart the lap timer .

The total stopwatch time continues running.

5 Press GPS to stop both timers.
6 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 to
update for daylight saving time.

1 From any screen, hold SET.
2 Select Set Time with GPS.
3 Wait while the device locates satellites (Acquiring Satellite Signals, page 87).

Adding Alternate Time Zones

You can display the current time of day in additional time zones on the alternate time zones glance. You can
add up to three alternate time zones.

1 From any screen, hold SET.
2 Select Alt. Time Zones.
3 Select Add Zone.
4 Select a time zone.
5 If necessary, rename the time zone.

Clocks 5

Setting Alerts

1 From any screen, hold SET.
2 Select Alerts.
3 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 Alert > On, select Rate, and select the
rate of pressure change.

• To set an alert to sound every hour, select Hourly > On.

Trucking

Getting Started with Your Instinct 2 - dēzl Edition Watch

When using your Instinct 2 - dēzl Edition watch the first time, you should complete these tasks to complete the
setup and get to know the basic trucking features.

1 Download the dēzl app, and add your Instinct 2 - dēzl Edition watch (dēzl App, page 6).
2 If necessary, in the dēzl app, add your dēzl navigation device.

NOTE: See the owner's manual for your dēzl device for more information.

3 Use the break planning glance to keep track of your working hours (Using Break Planning on the Watch,

page 7).

4 In the watch settings in the Garmin dēzl app, log in to your trucking plaza rewards accounts to view your

rewards information on your watch (Loyalty Programs, page 7).

5 Start a Trucker Health activity, and view the workout tutorials on the Garmin dēzl app (Starting a Trucker

Health Activity, page 7).

dēzl App

WARNING

Use caution when using the device while operating a vehicle. Only access the information displayed on the
device with a glance. Always maintain awareness of your surroundings and do not stare at the display or
become distracted by the display. Focusing on the display could prevent you from avoiding obstacles or
hazards, which could lead to an accident causing property damage, serious personal injury, or death.

The dēzl app enables features specific to the professional driving customer and allows you to connect and
integrate your dēzl navigation device and your dēzl wearable device. You can download the dēzl app from the
app store on your smartphone.

PrePass

Garmin is not responsible for the accuracy or timeliness of the information provided by the PrePass app.

NOTE: Before you can use this feature, you must have an active PrePass account.
The PrePass app enables drivers to verify the safety, credentials, and weight of a commercial vehicle with

upcoming weigh stations. You can pair your Instinct 2 - dēzl Edition device with the dēzl app and the PrePass
app to receive upcoming weigh station notifications on your Instinct 2 - dēzl Edition device.

NOTE: This feature is available only in the United States.

®

NOTICE

6 Trucking

Starting a Trucker Health Activity

You can follow preloaded workouts designed to be done during your driving breaks.

1 From the watch face, press GPS.
2 Select Trucker Health.
3 Select a workout type.
4 Select a workout duration.
5 If necessary, open the dēzl app to view exercise tutorials.
6 Press GPS to start the workout.

After you begin a workout, the device displays each step of the workout, the time left for each step, and your
current heart rate.

Break Planning

NOTICE

This device by itself is NOT an approved substitute for logbook recording requirements under Federal Motor
Carrier Safety Administration (FMCSA) regulations. Drivers should comply with all applicable federal and state
hours-of-service requirements. When integrated with a Garmin eLog™ compliant Electronic Logging Device
(ELD), this device enables a motor carrier to comply with hours of service logging and break requirements. For
more information, or to purchase a Garmin eLog device, go to garmin.com/elog.

You can use the break planning glance on your Instinct 2 - dēzl Edition watch to keep track of your working
hours, which may help you comply with safety regulations.

Using Break Planning on the Watch

You can start the timer from the break planning glance at any time.

1 From the watch face, press UP or DOWN to view the break planning glance.
2 Press GPS to start a drive.

The drive timer starts and your next break time displays below the timer.

3 Press GPS to start a break.

The break timer starts and your total break time displays below the timer.

Loyalty Programs

From your Instinct 2 - dēzl Edition watch, you can access loyalty programs from some of the travel plazas in the
United States, including Love's Travel Stops® and Pilot Flying J Travel Centers™. You can use a watch glance to
check reward points balances and other loyalty program information (Glances, page 38).

Activities and Apps

Your watch can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the watch
displays and records sensor data. You can create custom activities or new activities based on default activities
(Creating a Custom Activity, page 25). When you finish your activities, you can save and share them with the
Garmin Connect™ community.

You can also add Connect IQ™ activities and apps to your watch using the Connect IQ app (Connect IQ Features,

page 66).

For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Activities and Apps 7

Starting an Activity

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

1 From the watch face, press GPS.
2 If this is the first time you are starting an activity, select the checkbox next to each activity to add to your

favorites, and select Done.

3 Select an option:

• Select an activity from your favorites.

• Select , and select an activity from the extended activity list.

4 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch

is ready.
The watch is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to

your wireless sensors (if required).

5 Press GPS to start the activity timer.

The watch records activity data only while the activity timer is running.

Tips for Recording Activities

• Charge the watch before starting an activity (

• Press SET to record laps, start a new set or pose, or advance to the next workout step.

• Press UP or DOWN to view additional data screens.

• Hold MENU, and select Power Mode to use a power mode to extend battery life (Customizing Power Modes,

page 77).

Charging the Watch, page 80).

Stopping an Activity

1 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 > .

NOTE: After stopping the activity, the device saves it automatically after 30 minutes.

8 Activities and Apps

Running

Going for a Track Run

Before you go for a track run, make sure you are running on a standard-shape, 400 m track.
You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.

1 Stand on the outdoor track.
2 From the watch face, press GPS.
3 Select Track Run.
4 Wait while the watch locates satellites.
5 If you are running in lane 1, skip to step 11.
6 Press MENU.
7 Select the activity settings.
8 Select Lane Number.
9 Select a lane number.
10 Press BACK twice to return to the activity timer.
11 Press GPS.
12 Run around the track.

After you run 3 laps, your watch records the track dimensions and calibrates your track distance.

13 After you complete your activity, press GPS, and select Save.

Tips for Recording a Track Run

• Wait until the GPS status indicator turns green before starting a track run.

• During your first run on an unfamiliar track, run for a minimum of 3 laps to calibrate your track distance.
You should run slightly past your starting point to complete the lap.

• Run each lap in the same lane.
NOTE: The default Auto Lap® distance is 1600 m, or 4 laps around the track.

• If you are running in a lane other than lane 1, set the lane number in the activity settings.

Going for a Virtual Run

You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data.

1 From the watch face, press GPS.
2 Select Virtual Run.
3 On your tablet, laptop, or phone, open the Zwift™ app or another virtual training app.
4 Follow the on-screen instructions to start a running activity and pair the devices.
5 Press GPS to start the activity timer.
6 After you complete your activity, press GPS, and select Save.

Activities and Apps 9

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.

1 Start a treadmill activity (
2 Run on the treadmill until your watch records at least 1.5 km (1 mi.).
3 After you finish the activity, press GPS to stop the activity timer.
4 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 > .

5 Check the treadmill display for the distance traveled, and enter the distance on your watch.

Starting an Activity, page 8).

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 watch has wrist-based heart rate enabled for swim activities.

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.
Swolf: Your swolf 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 equals a swolf score of 45. For open water swimming, swolf is
calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is
better.

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 (

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 11)

Customizing the Data Screens, page 25).

10 Activities and Apps

Tips for Swimming Activities

• Press SET to record an interval during open water swimming.

• Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a
custom size.

The watch measures and records distance by completed pool lengths. The pool size must be correct to
display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size.
You can hold MENU, select the activity settings, and select Pool Size to change the size.

• For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the
activity timer when resting.

• Press SET to record a rest during pool swimming (
The device automatically records swim intervals and lengths for pool swimming.

• To help the device count your lengths, use a strong push off the wall and glide before your first stroke.

• When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the

Drill Log, page 11).

Auto Rest and Manual Rest, page 11).

Auto Rest and Manual Rest

NOTE: Swim data is not recorded during a rest. To view other data screens, you can press UP or DOWN.
The auto rest feature is available only for pool swimming. Your watch automatically detects when you are

resting, and the rest screen appears. If you rest for more than 15 seconds, the watch automatically creates a
rest interval. When you resume swimming, the watch automatically starts a new swim interval. You can turn on
the auto rest feature in the activity options (

TIP: For best results using the auto rest feature, minimize your arm motions while resting.
During a pool or open water swim activity, you can manually mark a rest interval by pressing SET.

Activities and App Settings, page 26).

Training with the Drill Log

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

1 During your pool swim activity, press UP or DOWN to view the drill log screen.
2 Press SET to start the drill timer.
3 After you complete a drill interval, press SET.

The drill timer stops, but the activity timer continues to record the entire swim session.

4 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 SET.

• To start a swim interval, press UP or DOWN to return to the swim training screens.

Multisport

Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such
as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view
your total time. For example, you can switch from biking to running and view your total time for biking and
running throughout the multisport activity.

You can customize a multisport activity, or you can use the default triathlon activity set up for a standard
triathlon.

Activities and Apps 11

Triathlon Training

When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment,
to time each segment, and to save the activity.

1 From the watch face, press GPS.
2 Select Triathlon.
3 Press GPS to start the activity timer.
4 Press SET at the beginning and end of each transition.

The transition feature is on by default, and the transition time is recorded separately from the activity time.
The transition feature can be turned on or off in the triathlon activity settings. If transitions are turned off,
press SET to change sports.

5 After you complete your activity, press GPS, and select Save.

Creating a Multisport Activity

1 From the watch face, press GPS.
2 Select Add > Multisport.
3 Select a multisport activity type, or enter a custom name.

Duplicate activity names include a number. For example, Triathlon(2).

4 Select two or more activities.
5 Select an option:

• Select an option to customize specific activity settings. For example, you can select whether to include
transitions.

• Select Done to save and use the multisport activity.

6 Select

to add the activity to your list of favorites.

Indoor Activities

The watch can be used for training indoors, such as running on an indoor track or using a stationary bike or
indoor trainer. GPS is turned off for indoor activities (Activities and App Settings, page 26).

When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the
watch. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few
outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy.
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 watch, such as a speed or cadence sensor.

12 Activities and Apps

Recording a Strength Training Activity

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.

1 From the watch face, press GPS.
2 Select Strength.

The first time you record a strength training activity, you must select which wrist your watch is on.

3 Press GPS to start the set timer.
4 Start your first set.

The device counts your reps. Your rep count appears when you complete at least four reps.
TIP: The device can only count reps of a single move for each set. When you want to change moves, you

should finish the set and start a new one.

5 Press SET to finish the set.

The watch displays the total reps for the set. After several seconds, the rest timer appears.

6 If necessary, press DOWN, and edit the number of reps.

TIP: You can also add the weight used for the set.
7 When you are done resting, press SET to start your next set.
8 Repeat for each strength training set until your activity is complete.
9 After your last set, press GPS to stop the set timer.
10 Select Save.

Recording a HIIT Activity

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

1 From the watch face, press GPS.
2 Select HIIT.
3 Select an option:

• Select Free to record an open, unstructured HIIT activity.

• Select HIIT Timers > AMRAP to record as many rounds as possible during a set time period.

• Select HIIT Timers > EMOM to record a set number of moves every minute on the minute.

• Select HIIT Timers > Tabata to alternate between 20-second intervals of maximum effort with 10 seconds
of rest.

• Select HIIT Timers > Custom to set your move time, rest time, number of moves, and number of rounds.

• Select Workouts to follow a saved workout.

4 If necessary, follow the on-screen instructions.
5 Press GPS to start your first round.

The watch displays a countdown timer and your current heart rate.

6 If necessary, press SET to manually move to the next round or rest.
7 After you finish the activity, press GPS to stop the activity timer.
8 Select Save.

Activities and Apps 13

Using an ANT+® Indoor Trainer

Before you can use a compatible ANT+ indoor trainer, you must pair the trainer with your watch (

Wireless Sensors, page 59).

You can use your watch with an indoor trainer to simulate resistance while following a course, ride, or workout.
While using an indoor trainer, GPS is turned off automatically.

1 From the watch face, press GPS.
2 Select Bike Indoor.
3 Press MENU.
4 Select Smart Trainer Options.
5 Select an option:

• Select Free Ride to go for a ride.

• Select Follow Course to follow a saved course (Courses, page 74).

• Select Follow Workout to follow a saved workout (Workouts, page 30).

• Select Set Power to set the target power value.

• Select Set Grade to set the simulated grade value.

• Select Set Resistance to set the resistance force applied by the trainer.

6 Press GPS to start the activity timer.

The trainer increases or decreases resistance based on the elevation information in the course or ride.

Pairing Your

Climbing Sports

Recording an Indoor Climbing Activity

You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall.

1 From the watch face, press GPS.
2 Select Climb Indoor.
3 Select
4 Select a grading system.

NOTE: The next time you start an indoor climbing activity, the device uses this grading system. You can hold

MENU, select the activity settings, and select Grading System to change the system.

5 Select the difficulty level for the route.
6 Press GPS.
7 Start your first route.

NOTE: When the route timer is running, the device automatically locks the buttons to prevent accidental

button presses. You can hold any button to unlock the watch.

8 When you finish the route, descend to the ground.

The rest timer starts automatically when you are on the ground.

NOTE: If necessary, you can press SET to finish the route.

9 Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.

10 Enter the number of falls for the route.
11 When you are done resting, press SET and begin your next route.
12 Repeat this process for each route until your activity is complete.
13 Press GPS.
14 Select Save.

to record route statistics.

14 Activities and Apps

Recording a Bouldering Activity

You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock
formation.

1 From the watch face, press GPS.
2 Select Bouldering.
3 Select a grading system.

NOTE: The next time you start a bouldering activity, the watch uses this grading system. You can hold MENU,

select the activity settings, and select Grading System to change the system.

4 Select the difficulty level for the route.
5 Press GPS to start the route timer.
6 Start your first route.
7 Press SET to finish the route.
8 Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.

9 When you are done resting, press SET to start your next route.
10 Repeat this process for each route until your activity is complete.
11 After your last route, press GPS to stop the route timer.
12 Select Save.

Starting an Expedition

You can use the Expedition app to prolong the battery life while recording a multi-day activity.
1 From the watch face, press GPS.
2 Select Expedition.
3 Press GPS to start the activity timer.

The device enters low power mode and collects GPS track points once an hour. To maximize battery life, the
device turns off all sensors and accessories, including the connection to your smartphone.

Recording a Track Point Manually

During an expedition, track points are recorded automatically based on the selected recording interval. You can
manually record a track point at any time.

1 During an expedition, press GPS.
2 Select Add Point.

Viewing Track Points

1 During an expedition, press GPS.
2 Select View Points.
3 Select a track point from the list.
4 Select an option:

• To start navigating to the track point, select Go To.

• To view detailed information about the track point, select Details.

Activities and Apps 15

Going Hunting

You can save locations relevant to your hunt and view a map of saved locations. During a hunting activity, the
device uses a GNSS mode that conserves battery life.

1 From the watch face, press GPS.
2 Select Hunt.
3 From the map, press GPS, and select Start Hunt.
4 Press GPS, and select an option:

• To save your current location, select Save Location.

• To view locations saved during this hunt activity, select Hunt Locations.

• To view all previously saved locations, select Saved Locations.

5 After you complete your hunt, press GPS, and select End Hunt.

Going Fishing

1 From the watch face, press GPS.
2 Select Fish.
3 Press GPS > Start Fish.
4 Press GPS, and select an option:

• To add the catch to your fish count and save the location, select Log Catch.

• To save your current location, select Save Location.

• To set an interval timer, end time, or end time reminder for the activity, select Fish Timers.

• To navigate back to the starting point of your activity, select Back to Start, and select an option.

• To view your saved locations, select Saved Locations.

• To navigate to a destination, select Navigation, and select an option.

• To edit the activity settings, select Settings, and select an option (Activities and App Settings, page 26).

5 After you complete your activity, press GPS, and select End Fish.

Skiing

Viewing Your Ski Runs

Your watch 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 activity timer pauses when you stop moving downhill and when you are on a
chairlift. The activity timer remains paused during the chairlift ride. You can start moving downhill to restart the
activity timer. You can view run details from the paused screen or while the activity timer is running.

1 Start a skiing or snowboarding activity.
2 Hold MENU.
3 Select View Runs.
4 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.

16 Activities and Apps

Recording a Backcountry Skiing Activity

The backcountry skiing activity lets you manually switch between climbing and descending tracking modes so
you can accurately track your statistics.

1 From the watch face, press GPS.
2 Select Backcountry Ski.
3 Select an option:

• If you are starting your activity on a climb, select Climbing.

• If you are starting your activity moving downhill, select Descending.

4 Press GPS to start the activity timer.
5 Press SET to switch between climbing and descending tracking modes.
6 After you complete your activity, press GPS, and select Save.

Activities and Apps 17

Golfing

Playing Golf

Before you play a course for the first time, you must download it from the Garmin Connect app (

page 64). Courses downloaded from the Garmin Connect app are updated automatically.

Before you play golf, you should charge the watch (Charging the Watch, page 80).

1 From the watch face, press GPS.
2 Select Golf.
3 Go outside, and wait while the watch locates satellites.
4 Select a course from the list of available courses.
5 Select to keep score.
6 Select a tee box.

The hole information screen appears.

Garmin Connect,

Distance to the front, middle, and back of the green

Par for the hole

Current hole number

Map of the green

NOTE: Because pin locations change, the watch calculates the distance to the front, middle, and back of the
green, but not the actual pin location.

7 Select an option:

• Press UP or DOWN to view the location and distance to a layup or to the front and back of a hazard.

• Press GPS to open the golf menu (Golf Menu, page 19).

18 Activities and Apps

Golf Menu

During a round, you can press GPS to open additional features in the golf menu.

End Round: Ends the current round.
Pause Round: Pauses the current round. You can resume the round at any time by starting a Golf activity.
Change Hole: Allows you to manually change the hole.
Move Flag: Allows you to move the pin location to get a more precise distance measurement (

page 20).

Measure Shot: Shows the distance of your previous shot recorded with the Garmin AutoShot™ feature (Viewing

Measured Shots, page 20). You can also manually record a shot (Manually Measuring a Shot, page 20).

Scorecard: Opens the scorecard for the round (Keeping Score, page 21).
Odometer: Shows the recorded time, distance, and steps traveled. The odometer automatically starts and stops

when you start or end a round. You can reset the odometer during a round.

Club Stats: Shows your statistics with each golf club, such as distance and accuracy information. Appears when

you pair Approach® CT10 sensors.

Settings: Allows you to customize the golf activity settings (Activities and App Settings, page 26).

Moving the Flag,

Viewing Hazards

You can view distances to hazards along the fairway for par 4 and 5 holes. Hazards that affect shot selection
are displayed individually or in groups to help you determine the distance to layup or carry.

1 From the hole information screen, press UP or DOWN to view hazard information.

• The hazard type is listed at the bottom of the screen.

• Hazards are indicated by a letter signifying the order of the hazards on the hole, and are shown below
the green in approximate locations relative to the fairway.

• The green is represented as a half circle at the top of the screen.

• The current hole number is listed at the top right of the screen.

• The distances to the front and back of the nearest hazard appear on the screen.

2 Press UP or DOWN to view other hazards for the current hole.

Activities and Apps 19

Moving the Flag

You can take a closer look at the green and move the pin location.

1 From the hole information screen, press GPS.
2 Select Move Flag.
3 Press UP or DOWN to move the pin location.
4 Press GPS.

The distances on the hole information screen are updated to show the new pin location. The pin location is
saved for only the current round.

Changing Holes

You can change holes manually from the hole view screen.

1 While playing golf, press GPS.
2 Select Change Hole.
3 Select a hole.

Viewing Measured Shots

Before the device can automatically detect and measure shots, you must enable scoring.
Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the

device records your shot distance so you can view it later.
TIP: Automatic shot detection works best when you wear the device on your leading wrist and make good

contact with the ball. Putts are not detected.

1 While playing golf, press GPS.
2 Select Measure Shot.

Your last shot distance appears.
NOTE: The distance automatically resets when you hit the ball again, putt on the green, or move to the next

hole.

3 Press DOWN.
4 Select Previous Shots to view all recorded shot distances.

Manually Measuring a Shot

You can manually add a shot if the watch doesn't detect it. You must add the shot from the location of the
missed shot.

1 Take a shot and watch where your ball lands.
2 From the hole information screen, press GPS.
3 Select Measure Shot.
4 Press DOWN.
5 Select Add Shot >
6 If necessary, enter the club you used for the shot.
7 Walk or drive to your ball.

The next time you take a shot, the watch automatically records your last shot distance. If necessary, you can
manually add another shot.

.

20 Activities and Apps

Keeping Score

1 From the hole information screen, press GPS.
2 Select Scorecard.

The scorecard appears when you are on the green.

3 Press UP or DOWN to scroll through the holes.
4 Press GPS to select a hole.
5 Press UP or DOWN to set the score.

Your total score is updated.

Enabling Statistics Tracking

The Stat Tracking feature enables detailed statistics tracking while playing golf.

1 From the hole information screen, hold MENU.
2 Select the activity settings.
3 Select Stat Tracking.

Recording Statistics

Before you can record statistics, you must enable statistics tracking (

1 From the scorecard, select a hole.
2 Enter the total number of strokes taken, including putts, and press GPS.
3 Set the number of putts taken, and press GPS.

NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.

4 If necessary, select an option:

NOTE: If you are on a par 3 hole, fairway information does not appear.

• If your ball hit the fairway, select In Fairway.

• If your ball missed the fairway, select Missed Right or Missed Left.

5 If necessary, enter the number of penalty strokes.

Enabling Statistics Tracking, page 21).

Jumpmaster

WARNING

The jumpmaster feature is for use by experienced skydivers only. The jumpmaster feature should not be used
as a primary skydiving altimeter. Failure to input the appropriate jump related information can lead to serious
personal injury or death.

NOTE: This feature is only available onInstinct 2 Solar - Tactical Edition models.
The jumpmaster feature follows military guidelines for calculating the high altitude release point (HARP). The

watch detects automatically when you have jumped to begin navigating toward the desired impact point (DIP)
using the barometer and electronic compass.

Activities and Apps 21

Jump Types

The jumpmaster feature allows you to set the jump type to one of three types: HAHO, HALO, or Static. The jump
type selected determines what additional setup information is required (
For all jump types, drop altitudes and opening altitudes are measured in feet above ground level (AGL).

HAHO: High Altitude High Opening. The jumpmaster jumps from a very high altitude and opens the parachute at

a high altitude. You must set a DIP and a drop altitude of at least 1,000 feet. The drop altitude is assumed to
be the same as the opening altitude. Common values for a drop altitude range from 12,000 to 24,000 feet
AGL.

HALO: High Altitude Low Opening. The jumpmaster jumps from a very high altitude and opens the parachute at

a low altitude. The required information is the same as the HAHO jump type, plus an opening altitude. The
opening altitude must not be greater than the drop altitude. Common values for an opening altitude range
from 2,000 to 6,000 feet AGL.

Static: The wind speed and direction are assumed to be constant for the duration of the jump. The drop altitude

must be at least 1,000 feet.

Entering Jump Information, page 22).

Entering Jump Information

1 Press GPS.
2 Select Jumpmaster.
3 Select a jump type (
4 Complete one or more actions to enter your jump information:

• Select DIP to set a waypoint for the desired landing location.

• Select Drop Alt. to set the drop altitude AGL (in feet) when the jumpmaster exits the aircraft.

• Select Open Alt to set the open altitude AGL (in feet) when the jumpmaster opens the parachute.

• Select Forward Throw to set the horizontal distance traveled (in meters) due to aircraft speed.

• Select Crs. to HARP to set the direction traveled (in degrees) due to aircraft speed.

• Select Wind to set the wind speed (in knots) and direction (in degrees).

• Select Constant to fine-tune some information for the planned jump. Depending on the jump type, you can
select Percent Max., Safety Factor, K-Open, K-Freefall, or K-Static and enter additional information
(Constant Settings, page 23).

• Select Auto to DIP to enable navigation to the DIP automatically after you jump.

• Select GO TO HARP to start navigation to the HARP.

Jump Types, page 22).

Entering Wind Information for HAHO and HALO Jumps

1 Press GPS.
2 Select Jumpmaster.
3 Select a jump type (
4 Select Wind > Add.
5 Select an altitude.
6 Enter a wind speed in knots and select Done.
7 Enter a wind direction in degrees and select Done.

The wind value is added to the list. Only wind values included in the list are used in calculations.

8 Repeat steps 5–7 for each available altitude.

Resetting Wind Information

1 Press GPS.
2 Select Jumpmaster.
3 Select HAHO or HALO.
4 Select Wind > Reset.

All wind values are removed from the list.

22 Activities and Apps

Jump Types, page 22).

Entering Wind Information for a Static Jump

1 Press GPS.
2 Select Jumpmaster > Static > Wind.
3 Enter a wind speed in knots and select Done.
4 Enter a wind direction in degrees and select Done.

Constant Settings

Select Jumpmaster, select a jump type, and select Constant.
Percent Max.: Sets the jump range for all jump types. A setting less than 100% decreases the drift distance to

the DIP, and a setting greater than 100% increases the drift distance. More experienced jumpmasters may
want to use smaller numbers, and less experienced skydivers may want to use larger numbers.

Safety Factor: Sets the margin of error for a jump (HAHO only). Safety factors are usually integer values of two

or greater, and are determined by the jumpmaster based on specifications for the jump.

K-Freefall: Sets the wind drag value for a parachute during freefall, based on the parachute canopy rating (HALO

only). Each parachute should be labeled with a K value.

K-Open: Sets the wind drag value for an open parachute, based on the parachute canopy rating (HAHO and

HALO). Each parachute should be labeled with a K value.

K-Static: Sets the wind drag value for a parachute during a static jump, based on the parachute canopy rating

(Static only). Each parachute should be labeled with a K value.

Surfing

NOTE: This feature is only available on Instinct 2 - Surf Edition models.
You can use the surfing activity to record your surfing sessions. After your session, you can view the number of

waves, longest wave, and maximum speed.

1 From the watch face, press GPS.
2 Select Surf.
3 Wait on the beach until your watch acquires GPS signals.
4 Press GPS to start the activity timer.
5 After you complete your activity, press GPS to stop the activity timer.
6 Select Save to review the summary of your surfing session.

Activities and Apps 23

Viewing Tide Information

WARNING

Tide information is for information purposes only. It is your responsibility to heed all posted water-related
guidance, to remain aware of your surroundings, and to use safe judgment in, on, and around the water at all
times. Failure to heed this warning could result in serious personal injury or death.

NOTE: This feature is only available on Instinct 2 - Surf Edition models.
When you pair your watch with a compatible phone, you can view information about a tide station, including the

tide height and when the next high and low tides will occur.

1 From the watch face, press GPS.
2 Select Tides.
3 Select an option:

• To use your current location when you are near a tide station, select Current Location.

• To select a recently used tide station, select Recent.

• To select a saved location, select Saved.

• To enter coordinates for a location, select Coordinates.

A 24-hour tide chart appears for the current date with the current tide height and information about the
next tide .

4 Press DOWN to see tide information for upcoming days.

Customizing Activities and Apps

You can customize the activities and apps list, data screens, data fields, and other settings.

Adding or Removing a Favorite Activity

The list of your favorite activities appears when you press GPS from the watch face, and it provides quick
access to the activities you use most frequently. The first time you press GPS to start an activity, the watch
prompts you to select your favorite activities. You can add or remove favorite activities at any time.

1 Hold MENU.
2 Select Activities & Apps.

Your favorite activities appear at the top of the list.

3 Select an option:

• To add a favorite activity, select the activity, and select Set as Favorite.

• To remove a favorite activity, select the activity, and select Remove from Favorites.

24 Activities and Apps

Changing the Order of an Activity in the Apps List

1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select Reorder.
5 Press UP or DOWN to adjust the position of the activity in the apps list.

Customizing the Data Screens

You can show, hide, and change the layout and content of data screens for each activity.

1 Hold MENU.
2 Select Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select Data Screens.
6 Select a data screen to customize.
7 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.

8 If necessary, select Add New 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.

1 Hold MENU.
2 Select Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select Data Screens > Add New > Map.

Creating a Custom Activity

1 From the watch face, press GPS.
2 Select Add.
3 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.

4 If necessary, select an activity type.
5 Select a name or enter a custom name.

Duplicate activity names include a number, for example: Bike(2).

6 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.

7 Select

to add the activity to your list of favorites.

Activities and Apps 25

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 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

ground.

3D Speed: Calculates your speed using your elevation change and your horizontal movement over ground.
Add Activity: Allows you to customize a multisport activity.
Alerts: Sets the training or navigation alerts for the activity.
Auto Climb: Enables the watch to detect elevation changes automatically using the built-in altimeter (

Auto Climb, page 29).

Auto Lap: Sets the options for the Auto Lap feature to automatically mark laps. The Auto Distance option marks

laps at a specific distance. The Auto Position option marks laps at a location where you previously pressed
SET. When you complete a lap, a customizable lap alert message appears. This feature is helpful for
comparing your performance over different parts of an activity.

Auto Pause: Sets the options for the Auto Pause® feature to stop recording data when you stop moving or when

you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places
where you must stop.

Auto Rest: Enables the watch to automatically detect when you are resting during a pool swim and create a rest

interval (Auto Rest and Manual Rest, page 11).

Auto Run: Enables the watch to detect ski or windsurf runs automatically using the built-in accelerometer. For

the windsurf activity, you can set speed and distance thresholds for automatically starting a run.

Auto Scroll: Sets the watch to scroll through all of the activity data screens automatically while the activity timer

is running.

Background Color: Sets the background color of each activity to black or white.
Big Numbers: Changes the size of the numbers on the golf hole information screen.
Broadcast Heart Rate: Enables automatic heart rate data broadcasting when you start the activity (Broadcasting

Heart Rate Data, page 54).

Countdown Start: Enables a countdown timer for pool swimming intervals.
Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing

the Data Screens, page 25).

Golf Distance: Sets the unit of measure used while playing golf.
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 (Changing the GPS Setting, page 30).

Grading System: Sets the grading system for rating the route difficulty for a rock climbing activity.
Lane Number: Sets your lane number for track running.
Lap Key: Enables or disables the SET button for recording a lap, set, or rest during the activity.
Lock Device: Locks the buttons during a multisport activity to prevent inadvertent button presses.
Metronome: Plays tones or vibrates at a steady rhythm to help you improve your performance by training at a

faster, slower, or more consistent cadence. You can set the beats per minute (bpm) of the cadence you want
to maintain, beat frequency, and sound settings.

Penalties: Enables penalty stroke tracking while playing golf (Recording Statistics, page 21).
Pool Size: Sets the pool length for pool swimming.
Power Averaging: Controls whether the watch includes zero values for power data that occur when you are not

pedaling.

Power Mode: Sets the default power mode for the activity.

Enabling

26 Activities and Apps

Power Save Timeout: Sets the power-save timeout length for how long your watch stays in training mode, for

example, when you are waiting for a race to start. The Normal option sets the watch to enter low-power
watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power watch
mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.

Record Activity: Enables activity FIT file recording for golf activities. FIT files record fitness information that is

tailored for Garmin Connect.

Recording Interval: Sets the frequency for recording track points during an expedition. By default, GPS track

points are recorded once an hour, and they are not recorded after sunset. Recording track points less
frequently maximizes battery life.

Record After Sunset: Sets the watch to record track points after sunset during an expedition.
Record VO2 Max.: Enables VO2 max. recording for trail run activities.
Rename: Sets the activity name.
Repeat: Enables the Repeat option for multisport activities. For example, you can use this option for activities

that include multiple transitions, such as a swimrun.

Restore Defaults: Allows you to reset the activity settings.
Route Stats: Enables route statistics tracking for indoor climbing activities.
Scoring: Enables or disables scorekeeping automatically when you start a round of golf.
SpeedPro: Enables advanced speed metrics for windsurf activity runs.
Stat Tracking: Enables statistics tracking while playing golf (Recording Statistics, page 21).
Stroke Detect.: Enables stroke detection for pool swimming.
Transitions: Enables transitions for multisport activities.

Activities and Apps 27

Activity Alerts

You can set alerts for each activity, which can help you to train toward specific goals, to increase your
awareness of your environment, and to navigate to your destination. Some alerts are available only for specific
activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the watch to

alert you when you burn a specified number of calories.

Range alert: A range alert notifies you each time the watch is above or below a specified range of values. For

example, you can set the watch 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 watch records a specified value or interval. For

example, you can set the watch 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

Distance Recurring You can set a distance interval.

Elevation Range You can set minimum and maximum elevation values.

Heart Rate Range

Pace Range You can set minimum and maximum pace values.

Pacing Recurring You can set a target swim pace.

Power Range You can set the high or low power level.

Proximity Event You can set a radius from a saved location.

Run/Walk Recurring You can set timed walking breaks at regular intervals.

Speed Range You can set minimum and maximum speed values.

Stroke Rate Range You can set high or low strokes per minute.

Time Event, recurring You can set a time interval.

Track Timer Recurring You can set a track time interval in seconds.

You can select an existing message or create a custom message and select an
alert type.

You can set minimum and maximum heart rate values or select zone changes.
See About Heart Rate Zones, page 67 and Heart Rate Zone Calculations,

page 69.

28 Activities and Apps

Setting an Alert

1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Alerts.
6 Select an option:

• Select Add New to add a new alert for the activity.

• Select the alert name to edit an existing alert.

7 If necessary, select the type of alert.
8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert.
9 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).

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.

1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Climb > Status.
6 Select Always or When Not Navigating.
7 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.

NOTE: The Current Screen option allows you to automatically switch to the last screen you were viewing

before the auto climb transition occurred.

Activities and Apps 29

Changing the GPS Setting

For more information about GPS, go to

1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select GPS.
6 Select an option:

• Select Off to disable GPS for the activity.

• Select Normal (GPS Only) to enable the GPS satellite system.

• Select GPS + GLONASS (Russian satellite system) for more accurate position information in situations
with poor sky visibility.

NOTE: Using GPS and another satellite system together can reduce battery life more quickly than using
GPS only.

• Select GPS + GALILEO (European Union satellite system) for more accurate position information in
situations with poor sky visibility.

• Select UltraTrac to record track points and sensor data less frequently.
NOTE: 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.

garmin.com/aboutGPS.

Training

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and
calories. During your activity, you can view workout-specific data screens that contain workout step information,
such as the workout step distance or average step pace.

You can create and find more workouts using Garmin Connect, or select a training plan that has built-in
workouts and transfer them to your watch.

You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your
watch.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (

Connect, page 64).

1 Select an option:

• Open the Garmin Connect app.

• Go to connect.garmin.com.

2 Select Training > Workouts.
3 Find a workout, or create and save a new workout.
4 Select or Send to Device.
5 Follow the on-screen instructions.

Garmin

30 Training

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 > Workouts.
5 Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.
6 Select Do Workout.
7 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.

Following a Daily Suggested Workout

Before the watch can suggest a daily workout, you must have a training status and VO2 max. estimate (

Status, page 44).

1 From the watch face, press GPS.
2 Select Run or Bike.

The daily suggested workout appears.
3 Select GPS, and select an option:

• To do the workout, select Do Workout.

• To discard the workout, select Dismiss.

• To preview the workout steps, select Steps.

• To update the workout target setting, select Target Type.

• To turn off future workout notifications, select Disable Prompt.

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.

Training

Creating an Interval Workout

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the Open option.
6 If necessary, select Duration, enter a distance or time interval value for the workout, and select
7 Press BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the rest interval, and select .
11 Press BACK.
12 Select 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.

.

Training 31

Starting an Interval Workout

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Intervals > Do Workout.
5 Press GPS to start the activity timer.
6 When your interval workout has a warm up, press SET to begin the first interval.
7 Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

About the Training Calendar

The training calendar on your watch is an extension of the training calendar or schedule you set up in your
Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send
them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select a
day in the calendar, you can view or do the workout. The scheduled workout stays on your watch 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, you must have a Garmin Connect account (

page 64), and you must pair the Instinct 2 watch with a compatible phone.

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

Garmin Connect,

PacePro Training

Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows
you to create a custom pace band based on distance and pace or distance and time. You can also create a pace
band for a known course to optimize your pace effort based on elevation changes.

You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot
before you run the course.

Downloading a PacePro Plan from Garmin Connect

Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account

Garmin Connect, page 64).

(
1 Select an option:

• Open the Garmin Connect app, and select or .

• Go to connect.garmin.com.

2 Select Training > PacePro Pacing Strategies.
3 Follow the on-screen instructions to create and save a PacePro plan.
4 Select or Send to Device.

32 Training

Starting a PacePro Plan

Before you can start a PacePro plan, you must download a plan from your Garmin Connect account.

1 From the watch face, press GPS.
2 Select an outdoor running activity.
3 Hold MENU.
4 Select Training > PacePro Plans.
5 Select a plan.
6 Press GPS.

TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan.
7 Select Accept Plan to start the plan.
8 If necessary, select
9 Press GPS to start the activity timer.

to enable course navigation.

Target split pace

Current split pace

Completion progress for the split

Distance remaining in the split

Overall time ahead of or behind your target time

TIP: You can hold MENU, and select Stop PacePro > to stop the PacePro plan. The activity timer

continues running.

Training 33

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.
1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Press UP or DOWN to change the location of the Virtual Partner screen (optional).
8 Start your activity (
9 Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.

Starting an Activity, page 8).

®

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 watch gives
you real-time feedback about how close you are to achieving your training target.

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Set a Target.
5 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.

6 Press GPS to start the activity timer.

TIP: You can hold MENU, and select Cancel Target > to cancel the training target.

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.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Race an Activity.
5 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.

6 Select the activity.

The Virtual Partner screen appears indicating your estimated finish time.

7 Press GPS to start the activity timer.
8 After you complete your activity, press GPS, and select Save.

34 Training

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 watch.

1 From the watch face, hold MENU.
2 Select History > Activities.
3 Select an activity.
4 Press GPS.
5 Select an option:

• To view additional information about the activity, select All Stats.

• To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About

Training Effect, page 47).

• To view your time in each heart rate zone, select Heart Rate.

• To select a lap and view additional information about each lap, select Laps.

• To select a ski or snowboard run and view additional information about each run, select Runs.

• 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 an elevation plot for the activity, select Elevation Plot.

• To delete the selected activity, select Delete.

Multisport History

Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and
optional accessory data. Your device also separates the activity data for each sport segment and transition so
you can compare similar training activities and track how quickly you move through the transitions. Transition
history includes distance, time, average speed, and calories.

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 or ride.

NOTE: For cycling, personal records also include most ascent and best power (power meter required).

Viewing Your Personal Records

1 From the watch face, hold MENU.
2 Select History > Records.
3 Select a sport.
4 Select a record.
5 Select View Record.

History 35

Restoring a Personal Record

You can set each personal record back to the one previously recorded.

1 From the watch face, hold MENU.
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous >

NOTE: This does not delete any saved activities.

.

Clearing Personal Records

1 From the watch face, hold MENU.
2 Select History > Records.
3 Select a sport.
4 Select an option:

• To delete one record, select a record, and select Clear Record >

• To delete all records for the sport, select Clear All Records > .

NOTE: This does not delete any saved activities.

.

Viewing Data Totals

You can view the accumulated distance and time data saved to your watch.

1 From the watch face, hold MENU.
2 Select History > Totals.
3 Select an activity.
4 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.

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

Deleting History

1 From the watch face, hold MENU.
2 Select History > Options.
3 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.

Appearance

You can customize the appearance of the watch face and the quick access features in the glance loop and
controls menu.

Watch Face Settings

You can customize the appearance of the watch face by selecting the layout, colors, and additional data. You
can also download custom watch faces from the Connect IQ store.

36 Appearance

Customizing the Watch Face

You can customize the watch face information and appearance.

1 From the watch face, hold MENU.
2 Select Watch Face.
3 Press UP or DOWN to preview the watch face options.
4 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.

Appearance 37

Glances

Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 40).
Some glances require a Bluetooth® connection to a compatible phone.

Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance

Loop, page 40).

Name Description

ABC Displays combined altimeter, barometer, and compass information.

Alternate time
zones

Displays the current time of day in additional time zones (Adding Alternate Time Zones,

page 5).

At altitudes above 800 m (2625 ft.), displays graphs showing altitude-corrected values

Altitude acclimation

for your average pulse oximeter reading, respiration rate, and resting heart rate for the
last seven days.

Altimeter Displays the approximate elevation based on pressure changes.

Barometer Displays the environmental pressure data based on elevation.

Body Battery

™

With all day wear, displays your current Body Battery level and a graph of your level for
the last several hours (Body Battery, page 40).

Allows you to start a drive and displays break planning information for your current drive
on your Instinct 2 - dēzl Edition watch.

Break planning

NOTE: This feature is not available for all product models.
.

Calendar Displays upcoming meetings from your phone 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 2 watch.

Floors climbed Tracks your floors climbed and progress toward your goal.

Displays scheduled workouts when you select a Garmin coach adaptive training plan in

Garmin coach

your Garmin Connect account. The plan adjusts to your current level of fitness, coaching
and schedule preferences, and race date.

Starts a Health Snapshot activity on your watch that records several key health metrics
while you hold still for two minutes. It provides a glimpse of your overall cardiovascular

Health Snapshot

™

status. The watch records metrics such as your average heart rate, stress level, and
respiration rate. You can view summaries of your saved Health Snapshot activities.

Heart rate

Intensity minutes

inReach® controls

Displays your current heart rate in beats per minute (bpm) and a graph of your average
resting heart rate (RHR).

Tracks your time spent participating in moderate to vigorous activities, your weekly
intensity minutes goal, and progress toward your goal.

Allows you to send messages on your paired inReach device (

Using the inReach Remote,

page 60).

Last sport Displays a brief summary of your last recorded activity.

Last ride Displays a brief summary of your last recorded activity and history of the specified sport.

38 Appearance

Name Description

Last run
Last swim

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 phone.

Displays your Love's® rewards information on your Instinct 2 - dēzl Edition watch.

My Love Rewards

Notifications

Performance

Pilot Flying J

™

MyRewards

NOTE: This feature is not available for all product models.

Alerts you to incoming calls, texts, social network updates, and more, based on your
phone notification settings (Enabling Bluetooth Notifications, page 63).

Displays performance measurements that help you track and understand your training
activities and race performances (Performance Measurements, page 41).

Displays your rewards card information on your Instinct 2 - dēzl Edition watch.
NOTE: This feature is not available for all product models.
.

Allows you to take a manual pulse oximeter reading (

Pulse oximeter

page 55). If you are too active for the watch to determine your pulse oximeter reading,

the measurements are not recorded.

Respiration

Sleep

Your current respiration rate in breaths per minute and seven-day average. You can do a
breathing activity to help you relax.

Displays total sleep time, a sleep score, and sleep stage information for the previous
night.

Getting Pulse Oximeter Readings,

Displays a graph of the intensity of solar input for the last 6 hours, and the average for

Solar intensity

the previous week.
NOTE: This feature is not available for all product models.

Steps Tracks your daily step count, step goal, and data for previous days.

Displays your current stress level and a graph of your stress level. You can do a

Stress

breathing activity to help you relax. If you are too active for the watch to determine your
stress level, stress measurements are not recorded.

Sunrise and sunset Displays sunrise, sunset, and civil twilight times.

Uses your current location to display current wave conditions, such as tide and wave

Surfline

height and surf rating, for the nearest surf spots.
NOTE: This feature is not available for all product models.

Temperature Displays temperature data from the internal temperature sensor.

Training status

VIRB® controls

Displays your current training status and training load, which shows you how your
training affects your fitness level and performance (Training Status, page 44).

Provides camera controls when you have a VIRB device paired with your Instinct 2 watch
(VIRB Remote, page 60).

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 2 watch (

Xero Laser Location Settings, page 62).

Appearance 39

Viewing the Glance Loop

Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your
watch, you can view data from your phone, such as notifications, weather, and calendar events.

1 Press UP or DOWN.

The watch scrolls through the glance loop and displays summary data for each glance.

2 Press GPS to view more information.
3 Select an option:

• Press DOWN to view details about a glance.

• Press GPS to view additional options and functions for a glance.

Customizing the Glance Loop

You can change the order of the glances in the loop, remove glances, and add new glances.

1 Hold MENU.
2 Select Appearance > Glances.
3 Select an option:

• Select a glance, and press UP or DOWN to change the location of the glance in the loop.

• Select a glance, and select

• Select Add, and select a glance to add it to the loop.

to remove the glance from the loop.

Body Battery

Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your
overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The
Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve
energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.

You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level,
long-term trends, and additional details (

Tips for Improved Body Battery Data

• For more accurate results, wear the watch while sleeping.

• Good sleep charges your Body Battery.

• Strenuous activity and high stress can cause your Body Battery to drain more quickly.

• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.

Tips for Improved Body Battery Data, page 40).

40 Appearance

Performance Measurements

These performance measurements are estimates that can help you track and understand your training activities
and race performances. The measurements require a few activities using wrist-based heart rate or a compatible
chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.

These estimates are provided and supported by Firstbeat Analytics™. For more information, go to

/performance-data/running.

NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.

VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram

of body weight at your maximum performance (About VO2 Max. Estimates, page 41).

Predicted race times: Your watch uses the VO2 max. estimate and your training history to provide a target race

time based on your current state of fitness (Viewing Your Predicted Race Times, page 42).

Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity.

It can be added as a data field so you can view your performance condition during the rest of your activity. It
compares your real-time condition to your average fitness level (Performance Condition, page 42).

Functional threshold power (FTP): The watch uses your user profile information from the initial setup to

estimate your FTP. For a more accurate rating, you can conduct a guided test (Getting Your FTP Estimate,

page 43).

Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where

your muscles start to rapidly fatigue. Your watch measures your lactate threshold level using heart rate data
and pace (Lactate Threshold, page 43).

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body
weight at your maximum performance. In simple terms, VO2 max. is an indication of cardiovascular strength
and should increase as your level of fitness improves. The Instinct 2 watch requires wrist-based heart rate or a
compatible chest heart rate monitor to display your VO2 max. estimate. The watch has separate VO2 max.
estimates for running and cycling. You must run either outside with GPS or ride with a compatible power meter
at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate.

On the watch, your VO2 max. estimate appears as a number and description. On your Garmin Connect account,
you can view additional details about your VO2 max. estimate.

VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The
Cooper Institute®. For more information, see the appendix (

www.CooperInstitute.org.

VO2 Max. Standard Ratings, page 102), and go to

garmin.com

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest
heart rate monitor, you must put it on and pair it with your watch (

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 67), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 68). The estimate may seem inaccurate at first.
The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording for
ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activities

and App Settings, page 26).

1 Start a running activity.
2 Run for at least 10 minutes outdoors.
3 After your run, select Save.
4 Press UP or DOWN to scroll through the performance measurements.

Appearance 41

Pairing Your Wireless Sensors, page 59).

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (
heart rate monitor, you must put it on and pair it with your watch.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 67) and set
your maximum heart rate (Setting Your Heart Rate Zones, page 68). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling performance.

1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20 minutes.
3 After your ride, select Save.
4 Press UP or DOWN to scroll through the performance measurements.

Pairing Your Wireless Sensors, page 59). If you are using a chest

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup (
your maximum heart rate (Setting Your Heart Rate Zones, page 68).

Your watch uses the VO2 max. estimate (About VO2 Max. Estimates, page 41) and your training history to
provide a target race time. The watch analyzes several weeks of your training data to refine the race time
estimates.

TIP: If you have more than one Garmin device, you can enable the Physio TrueUp™ feature, which allows your
watch to sync activities, history, and data from other devices (Syncing Activities and Performance

Measurements, page 79).

1 From the watch face, press UP or DOWN to view the performance glance.
2 Press GPS to view glance details.
3 Press UP or DOWN to view a predicted race time.
4 Press GPS to view predictions for other distances.

NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your

running performance.

Setting Up Your User Profile, page 67), and set

Performance Condition

As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace,
heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your
average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max.
estimate.

Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device
displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and
capable of a good run or ride. You can add performance condition as a data field to one of your training screens
to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level,
especially at the end of a long training run or ride.

NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate
and learn about your running or riding ability (

About VO2 Max. Estimates, page 41).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a compatible chest heart rate monitor.

1 Add Perform. Cond. to a data screen (
2 Go for a run or ride.

After 6 to 20 minutes, your performance condition appears.

3 Scroll to the data screen to view your performance condition throughout the run or ride.

Customizing the Data Screens, page 25).

42 Appearance

Getting Your FTP Estimate

Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor
and power meter with your watch (
estimate (Getting Your VO2 Max. Estimate for Cycling, page 42).

The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate your
FTP. The watch automatically detects your FTP during rides at a steady, high intensity with heart rate and
power.

1 Press UP or DOWN to view the performance glance.
2 Press GPS to view the glance details.
3 Press UP or DOWN to view your FTP estimate.

Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a
position on the gauge.

For more information, see the appendix (FTP Ratings, page 103).
NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP,

or Decline to keep your current FTP.

Pairing Your Wireless Sensors, page 59), and you must get your VO2 max.

Conducting an FTP Test

Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart
rate monitor and a power meter with your device (
your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 42).

NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and
mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial.

1 From the watch face, select GPS.
2 Select a cycling activity.
3 Hold MENU.
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.

After you begin your ride, the device displays each step duration, the target, and current power data. A
message appears when the test is complete.

6 After you complete the guided test, complete the cool down, stop the timer, and save the activity.

Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on
the color gauge.

7 Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Pairing Your Wireless Sensors, page 59), and you must get

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream.
In running, it is the estimated level of effort or pace. When a runner exceeds the threshold, fatigue starts to
increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90% of their
maximum heart rate and between 10k and half-marathon race pace. For average runners, the lactate threshold
often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine
how hard to train or when to push yourself during a race.

If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (

Your Heart Rate Zones, page 68). You can turn on the Auto Detection feature to automatically record your

lactate threshold during an activity.

Appearance 43

Setting

Performing a Guided Test to Determine Your Lactate Threshold

This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put
on a heart rate monitor and pair it with your device (

The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate
your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high
intensity with heart rate.

TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value
and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering
your maximum heart rate value.

1 From the watch face, select GPS.
2 Select an outdoor running activity.

GPS is required to complete the test.

3 Hold MENU.
4 Select Training > Lactate Threshold Guided Test.
5 Start the timer, and follow the on-screen instructions.

After you begin your run, the device displays each step duration, the target, and current heart rate data. A
message appears when the test is complete.

6 After you complete the guided test, stop the timer and save the activity.

If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based
on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you
to accept or decline the estimate.

Pairing Your Wireless Sensors, page 59).

Training Status

These measurements are estimates that can help you track and understand your training activities. The
measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor.
Cycling performance measurements require a heart rate monitor and a power meter.

These estimates are provided and supported by Firstbeat Analytics. For more information, go to

/performance-data/running.

NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.

Training status: Training status shows you how your training affects your fitness and performance. Your

training status is based on changes to your training load and VO2 max. over an extended time period.

VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram

of body weight at your maximum performance (About VO2 Max. Estimates, page 41). Your watch displays
heat and altitude corrected VO2 max. values when you are acclimating to high heat environments or high
altitude (Heat and Altitude Performance Acclimation, page 45).

Training load: Training load is the sum of your excess post-exercise oxygen consumption (EPOC) over the last 7

days. EPOC is an estimate of how much energy it takes for your body to recover after exercise (Training Load,

page 45).

Training load focus: Your watch analyzes and distributes your training load into different categories based on

the intensity and structure of each activity recorded. Training load focus includes the total load accumulated
per category, and the focus of the training. Your watch displays your load distribution over the last 4 weeks
(Training Load Focus, page 46).

Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for

the next hard workout (Recovery Time, page 47).

garmin.com

44 Appearance

Training Status Levels

Training status shows you how your training affects your fitness level and performance. Your training status is
based on changes to your training load and VO2 max. over an extended time period. You can use your training
status to help plan future training and continue improving your fitness level.

Peaking: Peaking means that you are in ideal race condition. Your recently reduced training load is allowing your

body to recover and fully compensate for earlier training. You should plan ahead, since this peak state can
only be maintained for a short time.

Productive: Your current training load is moving your fitness level and performance in the right direction. You

should plan recovery periods into your training to maintain your fitness level.

Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding

more variety to your workouts or increasing your training volume.

Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods

of hard training. You can return to a higher training load when you feel ready.

Unproductive: Your training load is at a good level, but your fitness is decreasing. Your body may be struggling

to recover, so you should pay attention to your overall health including stress, nutrition, and rest.

Detraining: Detraining occurs when you are training much less than usual for a week or more, and it is affecting

your fitness level. You can try increasing your training load to see improvement.

Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give

yourself time to recover by adding lighter training to your schedule.

No Status: The device needs one or two weeks of training history, including activities with VO2 max. results

from running or cycling, to determine your training status.

Tips for Getting Your Training Status

The training status feature depends on updated assessments of your fitness level, including at least two VO2
max. measurements per week. Your VO2 max. estimate is updated after outdoor runs or rides with power during
which your heart rate reached at least 70% of your maximum heart rate for several minutes. Indoor run activities
do not generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend. You can
disable VO2 max. recording for ultra run and trail run activities if you do not want those run types to affect your
VO2 max. estimate (

To get the most out of the training status feature, you can try these tips.

• At least two times per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70%
of your maximum heart rate for at least 10 minutes.

After using the device for one week, your training status should be available.

• Record all of your fitness activities on this device, or enable the Physio TrueUp feature, allowing your device
to learn about your performance (Syncing Activities and Performance Measurements, page 79).

Activities and App Settings, page 26).

Heat and Altitude Performance Acclimation

Environmental factors such as high temperature and altitude impact your training and performance. For
example, high altitude training can have a positive impact on your fitness, but you may notice a temporary VO2
max. decline while exposed to high altitudes. Your Instinct 2 watch provides acclimation notifications and
corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when
the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training
status glance.

NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your
connected phone.

Training Load

Training load is a measurement of your training volume over the last seven days. It is the sum of your excess
post-exercise oxygen consumption (EPOC) measurements for the last seven days. The gauge indicates whether
your current load is low, high, or within the optimal range to maintain or improve your fitness level. The optimal
range is determined based on your individual fitness level and training history. The range adjusts as your
training time and intensity increase or decrease.

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Training Load Focus

In order to maximize performance and fitness gains, training should be distributed across three categories: low
aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in
each category and provides training targets. Training load focus requires at least 7 days of training to determine
if your training load is low, optimal, or high. After 4 weeks of training history, your training load estimate will
have more detailed target information to help you balance your training activities.

Below targets: Your training load is lower than optimal in all intensity categories. Try increasing the duration or

frequency of your workouts.

Low aerobic shortage: Try adding more low aerobic activities to provide recovery and balance for your higher

intensity activities.

High aerobic shortage: Try adding more high aerobic activities to help improve your lactate threshold and VO2

max. over time.

Anaerobic shortage: Try adding a few more intense, anaerobic activities to improve your speed and anaerobic

capacity over time.

Balanced: Your training load is balanced and provides all-around fitness benefits as you continue training.
Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and

prepares you for adding more intense workouts.

High aerobic focus: Your training load is mostly high aerobic activity. These activities help to improve lactate

threshold, VO2 max., and endurance.

Anaerobic focus: Your training load is mostly intense activity. This leads to rapid fitness gains, but should be

balanced with low aerobic activities.

Above targets: Your training load is higher than optimal, and you should consider scaling back the duration and

frequency of your workouts.

46 Appearance

About Training Effect

Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect
accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect
is determined by your user profile information and training history, and heart rate, duration, and intensity of your
activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each
label is color coded and corresponds to your training load focus (
phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect
activity details.

Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.
Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of
values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts
involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.

Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability
to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type
of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your
anaerobic capability and result in an improved anaerobic Training Effect.

You can add Aerobic TE and Anaerobic TE as data fields to one of your training screens to monitor your
numbers throughout the activity.

Training Effect Aerobic Benefit Anaerobic Benefit

From 0.0 to 0.9 No benefit. No benefit.

Training Load Focus, page 46). Each feedback

From 1.0 to 1.9 Minor benefit. Minor benefit.

From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.

From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.

From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.

5.0

Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to

firstbeat.com.

Overreaching and potentially harmful without
enough recovery time.

Overreaching and potentially harmful without
enough recovery time.

Recovery Time

You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display
how much time remains before you are fully recovered and ready for the next hard workout.

NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The
device requires you to complete a few activities to learn about your performance.

The recovery time appears immediately following an activity. The time counts down until it is optimal for you to
attempt another hard workout. The device updates your recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your
recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart
rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you
stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90
bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier hearts.

TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart
rate value.

Appearance 47

Pausing and Resuming Your Training Status

If you are injured or sick, you can pause your training status. You can continue to record fitness activities, but
your training status, training load focus, recovery feedback, and workout recommendations are temporarily
disabled.

You can resume your training status when you are ready to start training again. For best results, you need at
least two VO2 max. measurements each week (

1 When you want to pause your training status, select an option:

• From the training status glance, hold MENU, and select Options > Pause Training Status.

• From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training

Status.
2 Sync your watch with your Garmin Connect account.
3 When you want to resume your training status, select an option:

• From the training status glance, hold MENU, and select Options > Resume Training Status.

• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training

Status.
4 Sync your watch with your Garmin Connect account.

About VO2 Max. Estimates, page 41).

48 Appearance

Controls

The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the
options in the controls menu (Customizing the Controls Menu, page 50).

From any screen, hold CTRL.

Icon Name Description

Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 4).

Altimeter Select to open the altimeter screen.

Alt. Time Zones

Assistance Select to send an assistance request (Requesting Assistance, page 71).

Barometer Select to open the barometer screen.

Battery Saver

Brightness Select to adjust the screen brightness (Changing the Screen Settings, page 79).

Broadcast Heart
Rate

Compass Select to open the compass screen.

Do Not Disturb

Find My Phone

Select to view the current time of day in additional time zones (Adding Alternate

Time Zones, page 5).

Select to enable or disable the battery saver feature (Customizing the Battery

Saver Feature, page 77).

Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart

Rate Data, page 54).

Select to enable or disable do not disturb mode to dim the screen and disable
alerts and notifications. For example, you can use this mode while watching a
movie.

Select to play an audible alert on your paired phone, if it is within Bluetooth
range. The Bluetooth signal strength appears on the Instinct watch screen, and it
increases as you move closer to your phone.

Flashlight Select to turn on the screen to use your watch as a flashlight.

Appearance 49

Icon Name Description

Lock Keys Select to lock the buttons to prevent inadvertent presses.

Moon Phase

Music Controls Select to control music playback on your phone.

Night Vision

Phone

Power Off Select to turn off the watch.

Save Location Select to save your current location to navigate back to it later.

Set Time with GPS Select to sync your watch with the time on your phone or using satellites.

Stealth Mode

Stopwatch Select to start the stopwatch (Using the Stopwatch, page 5).

Select to view moonrise and moonset times, along with the moon phase, based
on your GPS position.

Select to reduce backlight intensity for compatibility with night vision goggles
and disable the wrist heart rate monitor.

NOTE: This feature is not available for all product models.

Select to enable or disable Bluetooth technology and your connection to your
paired phone.

Select to enable or disable stealth mode to turn off wireless communications
and prevent the storage and sharing of your GPS position.

NOTE: This feature is not available for all product models.

Sunrise & Sunset Select to view sunrise, sunset, and twilight times.

Sync Select to sync your watch with your paired phone.

Timers Select to set a countdown timer (Starting the Countdown Timer, page 4).

Wallet

Select to open your Garmin Pay wallet and pay for purchases with your watch
(Garmin Pay, page 51).

Customizing the Controls Menu

You can add, remove, and change the order of the shortcut menu options in the controls menu (

page 49).

1 Hold MENU.
2 Select Appearance > Controls.
3 Select a shortcut to customize.
4 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.

5 If necessary, select Add New to add an additional shortcut to the controls menu.

Controls,

50 Appearance

Music Playback Controls

NOTE: Music playback controls may look different, depending on the selected music source.

Select to view more music playback controls.

Select to browse the audio files and playlists for the selected source.

Select to adjust the volume.

Select to play and pause the current audio file.

Select to skip to the next audio file in the playlist.
Hold to fast forward through the current audio file.

Select to restart the current audio file.
Select twice to skip to the previous audio file in the playlist.
Hold to rewind through the current audio file.

Select to change the repeat mode.

Select to change the shuffle mode.

Garmin Pay

The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit
or debit cards from a participating financial institution.

NOTE: This feature is not available for all product models.

Setting Up Your Garmin Pay Wallet

You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to

/garminpay/banks to find participating financial institutions.

1 From the Garmin Connect app, select or .
2 Select Garmin Pay > Get Started.
3 Follow the on-screen instructions.

garmin.com

Appearance 51

Paying for a Purchase Using Your Watch

Before you can use your watch to pay for purchases, you must set up at least one payment card.
You can use your watch to pay for purchases in a participating location.

1 Hold CTRL.
2 Select
3 Enter your four-digit passcode.

NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your

passcode in the Garmin Connect app.
Your most recently used payment card appears.

4 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card

(optional).

5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.

The watch vibrates and displays a check mark when it is finished communicating with the reader.

6 If necessary, follow the instructions on the card reader to complete the transaction.
TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while

you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you
must enter the passcode again before making a payment.

.

Adding a Card to Your Garmin Pay Wallet

You can add up to 10 credit or debit cards to your Garmin Pay wallet.

1 From the Garmin Connect app, select
2 Select Garmin Pay > > Add Card.
3 Follow the on-screen instructions.

After the card is added, you can select the card on your watch when you make a payment.

or .

Managing Your Garmin Pay Cards

You can temporarily suspend or delete a card.

NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features.
1 From the Garmin Connect app, select
2 Select Garmin Pay.
3 Select a card.
4 Select an option:

• To temporarily suspend or unsuspend the card, select Suspend Card.
The card must be active to make purchases using your Instinct 2 watch.

• To delete the card, select .

or .

Changing Your Garmin Pay Passcode

You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay
feature for your Instinct 2 watch, create a new passcode, and reenter your card information.

1 From the Instinct 2 device page in the Garmin Connect app, select Garmin Pay > Change Passcode.
2 Follow the on-screen instructions.

The next time you pay using your Instinct 2 watch, you must enter the new passcode.

Sensors and Accessories

The Instinct 2 watch has several internal sensors, and you can pair additional wireless sensors for your
activities.

52 Sensors and Accessories

Wrist Heart Rate

Your watch has a wrist-based heart rate monitor, and you can view your heart rate data on the heart rate glance
(Viewing the Glance Loop, page 40).

The watch is also compatible with chest heart rate monitors. If both wrist-based heart rate and chest heart rate
data are available when you start an activity, your watch uses the chest heart rate data.

Wearing the Watch

CAUTION

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For
more information, go to garmin.com/fitandcare.

• Wear the watch above your wrist bone.
NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should

not shift while running or exercising. For pulse oximeter readings, you should remain motionless.

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

• See Tips for Erratic Heart Rate Data, page 53 for more information about wrist-based heart rate.

• See Tips for Erratic Pulse Oximeter Data, page 55 for more information about the pulse oximeter sensor.

• For more information about accuracy, go to garmin.com/ataccuracy.

• For more information about watch wear and care, go to 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 watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

• Avoid scratching the heart rate sensor on the back of the watch.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Wait until the

• 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 watch with fresh water after each workout.

icon is solid before starting your activity.

Sensors and Accessories 53

Wrist Heart Rate Monitor Settings

Hold MENU, and select Sensors & Accessories > Wrist Heart Rate.
Status: Enables or disables the wrist heart rate monitor. The default value is Auto, which automatically uses the

wrist heart rate monitor unless you pair an external heart rate monitor.
NOTE: Disabling the wrist heart rate monitor also disables the wrist-based pulse oximeter sensor. You can

perform a manual reading from the pulse oximeter glance.

While Swimming: Enables or disables the wrist heart rate monitor during swimming activities.
Abnormal Heart Rate Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops

below a target value (

Broadcast Heart Rate: Allows you to begin broadcasting your heart rate data to a paired device (Broadcasting

Heart Rate Data, page 54).

Setting an Abnormal Heart Rate Alert

This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute,
as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart
condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health
care provider for any heart-related issues.

You can set the heart rate threshold value.

1 Hold MENU.
2 Select Sensors & Accessories > Wrist Heart Rate > Abnormal Heart Rate Alerts.
3 Select High Alert or Low Alert.
4 Set the heart rate threshold value.

Each time your heart rate exceeds or drops below the threshold value, a message appears and the watch
vibrates.

Setting an Abnormal Heart Rate Alert, page 54).

CAUTION

Broadcasting Heart Rate Data

You can broadcast your heart rate data from your watch and view it on paired devices. Broadcasting heart rate
data decreases battery life.

TIP: You can customize the activity settings to broadcast your heart rate data automatically when you begin an
activity (

Activities and App Settings, page 26). For example, you can broadcast your heart rate data to an Edge

device while cycling.
1 Select an option:

• Hold MENU, and select Sensors & Accessories > Wrist Heart Rate > Broadcast Heart Rate.

• Hold CTRL to open the controls menu, and select

.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 50).

2 Press GPS.

The watch starts broadcasting your heart rate data.

3 Pair your watch with your compatible device.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

4 Press GPS to stop broadcasting your heart rate data.

®

54 Sensors and Accessories

Pulse Oximeter

The Instinct 2 watch has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing
your oxygen saturation can be valuable in understanding your overall health and help you determine how your
body is adapting to altitude. Your watch gauges your blood oxygen level by shining light into the skin and
checking how much light is absorbed. This is referred to as SpO2.

On the watch, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account,
you can view additional details about your pulse oximeter readings, including trends over multiple days (Setting

the Pulse Oximeter Mode, page 55). For more information on pulse oximeter accuracy, go to garmin.com
/ataccuracy.

Getting Pulse Oximeter Readings

You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance. The glance displays
your most recent blood oxygen saturation percentage.

1 While you are sitting or inactive, press UP or DOWN to view the pulse oximeter glance.
2 Wait until the watch begins the pulse oximeter reading.
3 Remain motionless for up to 30 seconds.

NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a

percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing
the watch at heart level while the watch reads your blood oxygen saturation.

Setting the Pulse Oximeter Mode

1 Hold MENU.
2 Select Sensors & Accessories > Pulse Oximeter > Pulse Ox Mode.
3 Select an option:

• To turn off automatic measurements, select Manual Check.

• To turn on continuous measurements while you sleep, select During Sleep.
NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.

• To turn on measurements while you are inactive during the day, select All Day.
NOTE: Turning on All Day mode decreases battery life.

Tips for Erratic Pulse Oximeter Data

If the pulse oximeter data is erratic or does not appear, you can try these tips.

• Remain motionless while the watch reads your blood oxygen saturation.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.

• Use a silicone or nylon band.

• Clean and dry your arm before putting on the watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

• Avoid scratching the optical sensor on the back of the watch.

• Rinse the watch with fresh water after each workout.

Compass

The watch has a 3-axis compass with automatic calibration. The compass features and appearance change
depending on your activity, whether GPS is enabled, and whether you are navigating to a destination. You can
change the compass settings manually (Compass Settings, page 56).

Sensors and Accessories 55

Compass Settings

Hold MENU, and select Sensors & Accessories > Compass.
Calibrate: Allows you to manually calibrate the compass sensor (
Display: Sets the directional heading on the compass to letters, degrees, or milliradians.
North Ref.: Sets the north reference of the compass (Setting the North Reference, page 56).
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 watch was already calibrated at the factory, and the watch 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.

1 Hold MENU.
2 Select Sensors & Accessories > Compass > Calibrate > Start.
3 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.

1 Hold MENU.
2 Select Sensors & Accessories > Compass > North Ref..
3 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 > Mag. Variation, enter the magnetic variation,
and select Done.

Calibrating the Compass Manually, page 56).

Altimeter and Barometer

The watch contains an internal altimeter and barometer. The watch collects elevation and pressure data
continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure
changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter
was most recently calibrated (Altimeter Settings, page 56).

Altimeter Settings

Hold MENU, and select Sensors & Accessories > Altimeter.
Calibrate: Allows you to manually calibrate the altimeter sensor.
Auto Cal.: Allows the altimeter to self-calibrate each time you use satellite systems.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according

to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.

Elevation: Sets the units of measure for elevation.

56 Sensors and Accessories

Calibrating the Barometric Altimeter

Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.

1 Hold MENU.
2 Select Sensors & Accessories > Altimeter.
3 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 > Enter Manually.

• To enter the current elevation from the digital elevation model, select Calibrate > Use DEM.
NOTE: Some devices require a phone connection to use DEM for calibration.

• To enter the current elevation from your GPS starting point, select Calibrate > Use GPS.

Barometer Settings

Hold MENU, and select Sensors & Accessories > Barometer.
Calibrate: Allows you to manually calibrate the barometer sensor.
Plot: Sets the time scale for the chart in the barometer glance.
Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according

to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.

Pressure: Sets how the watch displays pressure data.

Calibrating the Barometer

Your watch was already calibrated at the factory, and the watch 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.

1 Hold MENU.
2 Select Sensors & Accessories > Barometer > Calibrate.
3 Select an option:

• To enter the current elevation and sea level pressure (optional), select Enter Manually.

• To calibrate automatically from the digital elevation model, select Use DEM.
NOTE: Some watches require a phone connection to use DEM for calibration.

• To calibrate automatically from your GPS starting point, select Use GPS.

Sensors and Accessories 57

Wireless Sensors

Your watch can be paired and used with wireless ANT+ or Bluetooth sensors (Pairing Your Wireless Sensors,

page 59). After the devices are paired, you can customize the optional data fields (Customizing the Data
Screens, page 25). If your watch was packaged with a sensor, they are already paired.

For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to

buy.garmin.com for that sensor.

Sensor Type Description

Club Sensors

DogTrack Allows you to receive data from a compatible handheld dog tracking device.

Extended
Display

External Heart
Rate

Foot Pod

inReach

Lights You can use Varia™ smart bike lights to improve situational awareness.

Power

Radar

You can use Approach CT10 golf club sensors to automatically track your golf shots,
including location, distance, and club type.

You can use the Extended Display mode to display data screens from your Instinct watch on
a compatible Edge device during a ride or triathlon.

You can use an external heart rate monitor, such as the HRM-Pro™ or HRM-Dual™, and view
heart rate data during your activities.

You can use a foot pod to record pace and distance instead of using GPS when you are
training indoors or when your GPS signal is weak.

The inReach remote function allows you to control your inReach device using your Instinct
watch (Using the inReach Remote, page 60).

You can use a power meter, such as Rally™ and Vector™, to view your power data on your
watch. You can adjust your power zones to match your goals and abilities (Setting Your

Power Zones, page 69), or use range alerts to be notified when you reach a specified power

zone (Setting an Alert, page 29).

You can use a Varia rearview bike radar to improve situational awareness and send alerts
about approaching vehicles.

RD Pod

Smart Trainer

Speed/Cadence

Tempe

VIRB

XERO Laser
Locations

You can use a Running Dynamics Pod to record running dynamics data and view it on your
watch (Running Dynamics, page 59).

You can use your watch with an indoor bike smart trainer to simulate resistance while
following a course, ride, or workout.

You can attach speed or cadence sensors to your bike and view the data during your ride. If
necessary, you can manually enter your wheel circumference (Wheel Size and Circumference,

page 104).

You can attach the tempe™ temperature sensor to a secure strap or loop where it is exposed
to ambient air, so it provides a consistent source of accurate temperature data.

The VIRB remote function allows you to control your VIRB action camera using your watch
(VIRB Remote, page 60).

You can view and share laser location information from a Xero device (Xero Laser Location

Settings, page 62).

58 Sensors and Accessories

Pairing Your Wireless Sensors

The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair
the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you
pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you
start an activity and the sensor is active and within range.

1 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.

2 Bring the watch within 3 m (10 ft.) of the sensor.

NOTE: Stay 10 m (33 ft.) away from other wireless sensors while pairing.
3 Hold MENU.
4 Select Sensors & Accessories > Add New.
5 Select an option:

• Select Search All.

• Select your sensor type.

After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor

data appears in the data screen loop or a custom data field. You can customize the optional data fields

Customizing the Data Screens, page 25).

(

Running Dynamics

You can use your compatible Instinct 2 device paired with the HRM-Pro accessory or other running dynamics
accessory to provide real-time feedback about your running form.

The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six
running metrics.

Cadence: Cadence is the number of steps per minute. It displays the total steps (right and left combined).
Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your

torso, measured in centimeters.

Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground

while running. It is measured in milliseconds.

NOTE: Ground contact time and balance are not available while walking.

Ground contact time balance: Ground contact time balance displays the left/right balance of your ground

contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right.

Stride length: Stride length is the length of your stride from one footfall to the next. It is measured in meters.
Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower

number typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on a running dynamics accessory, such as the HRM-Pro
accessory, and pair it with your device (

1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New.
6 Select a running dynamics data screen.

NOTE: The running dynamics screens are not available for all activities.
7 Go for a run (Starting an Activity, page 8).
8 Select UP or DOWN to open a running dynamics screen to view your metrics.

Sensors and Accessories 59

Pairing Your Wireless Sensors, page 59).

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these tips.

• Make sure you have a running dynamics accessory, such as the HRM-Pro accessory.

Accessories with running dynamics have

• Pair the running dynamics accessory with your watch again, according to the instructions.

• If you are using the HRM-Pro accessory, pair it with your watch using ANT+ technology, rather than Bluetooth

technology.

• If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up.

NOTE: Ground contact time and balance appears only while running. It is not calculated while walking.

on the front of the module.

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 glance to the glance loop

Customizing the Glance Loop, page 40).

(

1 Turn on the inReach device.
2 On your Instinct watch, press UP or DOWN from the watch face to view the inReach glance.
3 Press GPS to search for your inReach device.
4 Press GPS to pair your inReach device.
5 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.

60 Sensors and Accessories

Controlling a VIRB Action Camera

Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the
VIRB Series Owner's Manual for more information.

1 Turn on your VIRB camera.
2 Pair your VIRB camera with your Instinct watch (

The VIRB glance is automatically added to the glance loop.

3 Press UP or DOWN from the watch face to view the VIRB glance.
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 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.

Pairing Your Wireless Sensors, page 59).

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.

1 Turn on your VIRB camera.
2 Pair your VIRB camera with your Instinct watch (

When the camera is paired, a VIRB data screen is automatically added to activities.

3 During an activity, press UP or DOWN to view the VIRB data screen.
4 If necessary, wait while your watch connects to your camera.
5 Hold MENU.
6 Select VIRB.
7 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 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.

Pairing Your Wireless Sensors, page 59).

Sensors and Accessories 61

Xero Laser Location Settings

Before you can customize laser location settings, you must pair a compatible Xero device (

Sensors, page 59).

Hold MENU, and select Sensors & Accessories > XERO Laser Locations > Laser Locations.
During Activity: Enables the display of laser location information from a compatible, paired Xero device during

an activity.

Share Mode: Allows you to share laser location information publicly or broadcast it privately.

Pairing Your Wireless

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 62)

• Map settings (Map Settings, page 62)

Panning and Zooming the Map

1 While navigating, press UP or DOWN to view the map.
2 Hold MENU.
3 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.

Map Settings

You can customize how the map appears in the map app and data screens.
NOTE: If necessary, you can customize the map settings for specific activities instead of using the system

settings.
Hold MENU, and select 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.

Phone Connectivity Features

Phone connectivity features are available for your Instinct watch when you pair it using the Garmin Connect app
(Pairing Your Phone with Your Watch, page 63).

• App features from the Garmin Connect app, the Connect IQ app, and more (Phone Apps and Computer

Applications, page 64)

• Glances (Glances, page 38)

• Controls menu features (Controls, page 49)

• Safety and tracking features (Safety and Tracking Features, page 70)

• Phone interactions, such as notifications (Enabling Bluetooth Notifications, page 63)

62 Map

Pairing Your Phone with Your Watch

To use the connected features of the Instinct watch, it must be paired directly through the Garmin Connect app,
instead of from the Bluetooth settings on your phone.

1 From the app store on your phone, install and open the Garmin Connect app.
2 Bring your phone within 10 m (33 ft.) of your watch.
3 Select an option to enable pairing mode on your watch:

• During the initial setup, select when you are prompted to pair with your smartphone.

• If you previously skipped the pairing process, hold MENU, and select Pair Phone.

4 Select an option to add your watch to your 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.

Enabling Bluetooth Notifications

Before you can enable notifications, you must pair the watch with a compatible phone (

Your Watch, page 63).

1 Hold MENU.
2 Select Phone > Smart Notifications > Status > On.
3 Select General Use or During Activity.
4 Select a notification type.
5 Select status, tone, and vibration preferences.
6 Press BACK.
7 Select privacy and timeout preferences.
8 Press BACK.
9 Select Signature to add a signature to your text message replies.

Pairing Your Phone with

Viewing Notifications

1 From the watch face, press UP or DOWN to view the notifications glance.
2 Press GPS.
3 Select a notification.
4 Press GPS for more options.
5 Press BACK to return to the previous screen.

Receiving an Incoming Phone Call

When you receive a phone call on your connected phone, the Instinct watch displays the name or phone number
of the caller.

• To accept the call, select Accept.
NOTE: To talk to the caller, you must use your connected phone.

• To decline the call, select Decline.

• To decline the call and immediately send a text message reply, select Reply, and select a message from the
list.

NOTE: To send a text message reply, you must be connected to a compatible Android™ phone using
Bluetooth technology.

Phone Connectivity Features 63

Replying to a Text Message

NOTE: This feature is available only for compatible Android phones.
When you receive a text message notification on your watch, you can send a quick reply by selecting from a list

of messages. You can customize messages in the Garmin Connect app.
NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your

carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges
or limits.

1 From the watch face, press UP or DOWN to view the notifications glance.
2 Press GPS, and select a text message notification.
3 Press GPS.
4 Select Reply.
5 Select a message from the list.

Your phone sends the selected message as an SMS text message.

Managing Notifications

You can use your compatible phone to manage notifications that appear on your Instinct 2 watch.

Select an option:

• If you are using an iPhone®, go to the iOS® notifications settings to select the items to show on the watch.

• If you are using an Android phone, from the Garmin Connect app, select Settings > Notifications.

Turning Off the Bluetooth Phone Connection

You can turn off the Bluetooth phone connection from the controls menu.

NOTE: You can add options to the controls menu (
1 Hold CTRL to view the controls menu.
2 Select to turn off the Bluetooth phone connection on your Instinct watch.

Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone.

Customizing the Controls Menu, page 50).

Turning On and Off Phone Connection Alerts

You can set the Instinct 2 watch to alert you when your paired phone connects and disconnects using Bluetooth
technology.

NOTE: Phone connection alerts are turned off by default.
1 Hold MENU.
2 Select Phone > Alerts.

Phone Apps and Computer Applications

You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin
account.

Garmin Connect

You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze,
share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims,
hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your
phone (

Store your activities: After you complete and save an activity with your watch, you can upload that activity to

Analyze your data: You can view more detailed information about your activity, including time, distance,

garmin.com/connectapp), or go to connect.garmin.com.

your Garmin Connect account and keep it as long as you want.

elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed
charts, and customizable reports.

NOTE: Some data requires an optional accessory such as a heart rate monitor.

64 Phone Connectivity Features

Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet

your goals.

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 watch and user settings on your Garmin Connect account.

Using the Garmin Connect App

After you pair your watch with your phone (
Garmin Connect app to upload all of your activity data to your Garmin Connect account.

1 Verify the Garmin Connect app is running on your phone.
2 Bring your watch within 10 m (30 ft.) of your phone.

Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.

Pairing Your Phone with Your Watch, page 63), you can use the

Updating the Software Using the Garmin Connect App

Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect
account, and you must pair the watch with a compatible phone (

Sync your watch with the Garmin Connect app (Using the Garmin Connect App, page 65).
When new software is available, the Garmin Connect app automatically sends the update to your watch. The

update is applied when you are not actively using the watch. When the update is complete, your watch
restarts.

Pairing Your Phone with Your Watch, page 63).

Phone Connectivity Features 65

Using Garmin Connect on Your Computer

The Garmin Express™ application connects your watch 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 watch. You can also
install software updates and manage your Connect IQ apps.

1 Connect the watch to your computer using the USB cable.
2 Go to
3 Download and install the Garmin Express application.
4 Open the Garmin Express application, and select Add Device.
5 Follow the on-screen instructions.

garmin.com/express.

Updating the Software Using Garmin Express

Before you can update your watch software, you must download and install the Garmin Express application and
add your watch (

1 Connect the watch to your computer using the USB cable.

When new software is available, the Garmin Express application sends it to your watch.

2 After the Garmin Express application finishes sending the update, disconnect the watch from your computer.

Your watch installs the update.

Using Garmin Connect on Your Computer, page 66).

Connect IQ Features

You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app

garmin.com/connectiqapp). You can customize your watch with watch faces, device apps, and data fields.

(

Watch Faces: Allow you to customize the appearance of the clock.
Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity

types.

Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways.

You can add Connect IQ data fields to built-in features and pages.

Downloading Connect IQ Features

Before you can download features from the Connect IQ app, you must pair your Instinct 2 watch with your phone

Pairing Your Phone with Your Watch, page 63).

(

1 From the app store on your phone, install and open the Connect IQ app.
2 If necessary, select your watch.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.

Downloading Connect IQ Features Using Your Computer

1 Connect the watch to your computer using a USB cable.
2 Go to
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.

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 phone (
can go to

apps.garmin.com, and sign in.

™

garmin.com/exploreapp), or you

explore.garmin.com.

66 Phone Connectivity Features

Garmin Golf™ App

The Garmin Golf app allows you to upload scorecards from your compatible Garmin device to view detailed
statistics and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf
app. More than 42,000 courses have leaderboards that anyone can join. You can set up a tournament event and
invite players to compete.

The Garmin Golf app syncs your data with your Garmin Connect account. You can download the Garmin Golf
app from the app store on your phone (

garmin.com/golfapp).

User Profile

You can update your user profile on your watch or on the Garmin Connect app.

Setting Up Your User Profile

You can update your gender, birth year, height, weight, heart rate zone, and power zone settings. The device
uses this information to calculate accurate training data.

1 Hold MENU.
2 Select User Profile.
3 Select an option.

Viewing Your Fitness Age

Your fitness age gives you an idea of how your fitness compares with a person of the same gender. Your watch
uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index™ scale, your watch uses the body fat percentage metric
instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.

NOTE: For the most accurate fitness age, complete the user profile setup (Setting Up Your User Profile, page 67).
1 Hold MENU.
2 Select User Profile > Fitness 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.

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 (
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.

Heart Rate Zone Calculations, page 69) to

User Profile 67

Setting Your Heart Rate Zones

The watch 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 watch or using your
Garmin Connect account.

1 Hold MENU.
2 Select User Profile > Heart Rate.
3 Select Max. HR > Max. HR, and enter your maximum heart rate.

You can use the Auto Detection feature to automatically record your maximum heart rate during an activity.

4 Select LTHR > LTHR, and enter your lactate threshold heart rate.

You can perform a guided test to estimate your lactate threshold (
the Auto Detection feature to automatically record your lactate threshold during an activity.

5 Select Resting HR > Set Custom, and enter your resting heart rate.

You can use the average resting heart rate measured by your watch, or you can set a custom resting heart
rate.

6 Select Zones > Based On.
7 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 %LTHR to view and edit the zones as a percentage of your lactate threshold heart rate.

8 Select a zone, and enter a value for each zone.
9 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).
10 Repeat the steps to add sport heart rate zones (optional).

Lactate Threshold, page 43). You can use

Letting the Watch Set Your Heart Rate Zones

The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.

• Verify that your user profile settings are accurate (

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your Garmin Connect account.

• View your heart rate trends and time in zones using your Garmin Connect account.

Setting Up Your User Profile, page 67).

68 User Profile

Heart Rate Zone Calculations

% of Maximum Heart

Zone

Rate

Perceived Exertion Benefits

1 50–60% Relaxed, easy pace, rhythmic breathing

2 60–70%

3 70–80%

4 80–90%

5 90–100%

Comfortable pace, slightly deeper
breathing, conversation possible

Moderate pace, more difficult to hold
conversation

Fast pace and a bit uncomfortable,
breathing forceful

Sprinting pace, unsustainable for long
period of time, labored breathing

Beginning-level aerobic training,
reduces stress

Basic cardiovascular training, good
recovery pace

Improved aerobic capacity, optimal
cardiovascular training

Improved anaerobic capacity and
threshold, improved speed

Anaerobic and muscular endurance,
increased power

Setting Your Power Zones

The power zones use default values based on gender, weight, and average ability, and may not match your
personal abilities. If you know your functional threshold power (FTP) value, you can enter it and allow the
software to calculate your power zones automatically. You can manually adjust your zones on the device or
using your Garmin Connect account.

1 Hold MENU.
2 Select User Profile > Power Zones.
3 Select an activity.
4 Select Based On.
5 Select an option:

• Select Watts to view and edit the zones in watts.

• Select % FTP to view and edit the zones as a percentage of your functional threshold power.

6 Select Auto Detect FTP to automatically detect your FTP during an activity.
7 Select FTP, and enter your FTP value.
8 Select a zone, and enter a value for each zone.
9 If necessary, select Minimum, and enter a minimum power value.

User Profile 69

Safety and Tracking Features

CAUTION

The safety and tracking features are supplemental features and should not be relied on as a primary method to
obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

NOTICE

To use the safety and tracking features, the Instinct 2 watch must be connected to the Garmin Connect app
using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network
coverage where data is available. You can enter emergency contacts in your Garmin Connect account.

For more information about safety and tracking features, go to garmin.com/safety.
Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to

your emergency contacts.

Incident detection: When the Instinct 2 watch detects an incident during certain outdoor activities, the watch

sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.

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 web page.

Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time

updates.
NOTE: This feature is available only if your watch is connected to a compatible Android phone.

Adding Emergency Contacts

Emergency contact phone numbers are used for the safety and tracking features.

1 From the Garmin Connect app, select or .
2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.
3 Follow the on-screen instructions.

Adding Contacts

You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack
feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 70).

1 From the Garmin Connect app, select or .
2 Select Contacts.
3 Follow the on-screen instructions.

After you add contacts, you must sync your data to apply the changes to your Instinct 2 device (Using the

Garmin Connect App, page 65).

Turning Incident Detection On and Off

NOTE: Your paired phone must be equipped with a data plan and be in an area of network coverage where data
is available.

Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (Adding Emergency Contacts, page 70). Your emergency contacts must be able to receive emails
or text messages (standard text messaging rates may apply).

1 From the watch face, hold MENU.
2 Select Safety > Incident Detection.
3 Select a GPS activity.

NOTE: Incident detection is available only for certain outdoor activities.

When an incident is detected by your Instinct 2 watch and your phone is connected, the Garmin Connect app
can send an automated text message and email with your name and GPS location to your emergency contacts.
You have 15 seconds to cancel the message.

70 Safety and Tracking Features

Requesting Assistance

NOTE: Your paired phone must be equipped with a data plan and be in an area of network coverage where data
is available.

Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts,

page 70). Your emergency contacts must be able to receive emails or text messages (standard text messaging

rates may apply).

1 Hold CTRL.
2 When you feel three vibrations, release the button to activate the assistance feature.

The countdown screen appears.
TIP: You can select Cancel before the countdown is complete to cancel the message.

Health and Wellness Settings

Hold MENU, and select Health & Wellness.
Heart Rate: Allows you to customize the wrist heart rate monitor settings (Wrist Heart Rate Monitor Settings,

page 54).

Pulse Ox Mode: Allows you to select a pulse oximeter mode (Setting the Pulse Oximeter Mode, page 55).
Move Alert: Enables or disables the Move Alert feature (Using the Move Alert, page 71).
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 Garmin Move IQ™ events. When your movements match familiar exercise

patterns, the Garmin Move IQ feature automatically detects the event and displays it in your timeline. The
Garmin Move IQ events show activity type and duration, but they do not appear in your activities list or
newsfeed. For more detail and accuracy, you can record a timed activity on your device.

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 78).

Go for a short walk (at least a couple of minutes) to reset the move alert.

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 watch 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). The watch adds the amount of
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes
are doubled when added.

Health and Wellness Settings 71

Earning Intensity Minutes

Your Instinct 2 watch calculates intensity minutes by comparing your heart rate data to your average resting
heart rate. If heart rate is turned off, the watch calculates moderate intensity minutes by analyzing your steps
per minute.

• Start a timed activity for the most accurate calculation of intensity minutes.

• Wear your watch all day and night for the most accurate resting heart rate.

Sleep Tracking

While you are sleeping, the watch automatically detects your sleep and monitors your movement during your
normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account.
Sleep statistics include total hours of sleep, sleep stages, sleep movement, and sleep score. 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 (Controls, page 49).

Using Automated Sleep Tracking

1 Wear your device while sleeping.
2 Upload your sleep tracking data to the Garmin Connect site (

You can view your sleep statistics on your Garmin Connect account.
You can view sleep information from the previous night on your Instinct 2 device (Glances, page 38).

Using the Garmin Connect App, page 65).

Navigation

Viewing and Editing Your Saved Locations

TIP: You can save a location from the controls menu (Controls, page 49).
1 From the watch face, press GPS.
2 Select Navigate > Saved Locations.
3 Select a saved location.
4 Select an option to view or edit the location details.

Saving a Dual Grid Location

You can save your current location using dual grid coordinates to navigate back to the same location later.

1 From any screen, hold GPS.
2 Select GPS.
3 If necessary, select DOWN to edit location information.

Navigating to a Destination

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

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation.
5 Select a category.
6 Respond to the on-screen prompts to choose a destination.
7 Select Go To.

Navigation information appears.

8 Press GPS to begin navigation.

72 Navigation

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.

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Activities.
5 Select an activity.
6 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.

7 Press DOWN to view the compass (optional).

The arrow points toward your starting point.

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.

1 During an activity, press GPS.
2 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.

Navigation 73

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.

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Sight 'N Go.
5 Point the top of the watch at an object, and press GPS.

Navigation information appears.

6 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 (

page 79).

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Last MOB.

Navigation information appears.

Customizing the Hot Keys,

Stopping Navigation

1 During an activity, hold MENU.
2 Select Stop Navigation.

Courses

You can send a course from your Garmin Connect account to your device. After it is saved to your device, you
can navigate the course on your device.

You can follow a saved course simply because it is a good route. For example, you can save and follow a bike
friendly commute to work.

You can also follow a saved course, trying to match or exceed previously set performance goals. For example, if
the original course was completed in 30 minutes, you can race against a Virtual Partner trying to complete the
course in under 30 minutes.

Creating and Following a Course on Your Device

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Courses > Create New.
5 Enter a name for the course, and select
6 Select Add Location.
7 Select an option.
8 If necessary, repeat steps 6 and 7.
9 Select Done > Do Course.

Navigation information appears.

10 Press GPS to begin navigation.

.

74 Navigation

Creating a Course on Garmin Connect

Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (

Connect, page 64).

1 From the Garmin Connect app, select or .
2 Select Training > Courses > Create Course.
3 Select a course type.
4 Follow the on-screen instructions.
5 Select Done.

NOTE: You can send this course to your device (Sending a Course to Your Device, page 75).

Sending a Course to Your Device

You can send a course you created using the Garmin Connect app to your device (

Connect, page 75).

1 From the Garmin Connect app, select or .
2 Select Training > Courses.
3 Select a course.
4 Select > Send to Device.
5 Select your compatible device.
6 Follow the on-screen instructions.

Creating a Course on Garmin

Viewing or Editing Course Details

You can view or edit course details before you navigate a course.

1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Navigation > Courses.
5 Press GPS to select a course.
6 Select an option:

• To begin navigation, select Do Course.

• To create a custom pace band, select PacePro.

• To view the course on the map and pan or zoom the map, select Map.

• To begin the course in reverse, select Do Course in Reverse.

• To view an elevation plot of the course, select Elevation Plot.

• To change the course name, select Name.

• To edit the course path, select Edit.

• To delete the course, select Delete.

Garmin

Navigation 75

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.
1 From the watch face, press GPS.
2 Select Project Wpt..
3 Press UP or DOWN to set the heading.
4 Press GPS.
5 Press DOWN to select a unit of measure.
6 Press UP to enter the distance.
7 Press GPS to save.

The projected waypoint is saved with a default name.

Navigation Settings

You can customize the map features and appearance when navigating to a destination.

Customizing Navigation Data Screens

1 Hold MENU.
2 Select Navigation > Data Screens.
3 Select an option:

• Select Map > Status to turn on or off the map.

• Select Map > Data Field to turn on or off a data field that shows routing information on 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 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.

1 Hold MENU.
2 Select Navigation > Alerts.
3 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.

4 If necessary, select Status to turn on the alert.
5 If necessary, enter a distance or time value, and select

.

76 Navigation

Power Manager Settings

Hold MENU, and select Power Manager.
Battery Saver: Allows you to customize system settings to extend battery life in watch mode (Customizing the

Battery Saver Feature, page 77).

Power Modes: Allows you to customize system settings, activity settings, and GPS settings to extend battery

life during an activity (Customizing Power Modes, page 77).

Customizing the Battery Saver Feature

The battery saver feature allows you to quickly adjust system settings to extend battery life in watch mode.
You can turn on the battery saver feature from the controls menu (Controls, page 49).

1 Hold MENU.
2 Select Power Manager > Battery Saver.
3 Select Status to turn on the battery saver feature.
4 Select Edit, and select an option:

• Select Watch Face to enable a low-power watch face that updates once per minute.

• Select Phone to disconnect your paired phone.

• Select Wrist Heart Rate to turn off the wrist heart rate monitor.

• Select Pulse Oximeter to turn off the pulse oximeter sensor.

• Select Backlight to disable the automatic backlight.

The watch displays the hours of battery life gained with each setting change.

5 Select During Sleep to enable the battery saver feature during your normal sleep hours.

TIP: You can set your normal sleep hours in the user settings on your Garmin Connect account.

6 Select Low Battery Alert to receive an alert when the battery is low.

Changing the Power Mode

You can change the power mode to extend battery life during an activity.

1 During an activity, hold MENU.
2 Select Power Mode.
3 Select an option.

The watch displays the hours of battery life available with the selected power mode.

Customizing Power Modes

Your device comes preloaded with several power modes, allowing you to quickly adjust system settings, activity
settings, and GPS settings to extend battery life during an activity. You can customize existing power modes
and create new custom power modes.

1 Hold MENU.
2 Select Power Manager > Power Modes.
3 Select an option:

• Select a power mode to customize.

• Select Add to create a custom power mode.

4 If necessary, enter a custom name.
5 Select an option to customize specific power mode settings.

For example, you can change the GPS setting or disconnect your paired phone.
The watch displays the hours of battery life gained with each setting change.

6 If necessary, select Done to save and use the custom power mode.

Power Manager Settings 77

Restoring a Power Mode

You can reset a preloaded power mode to the factory default settings.

1 Hold MENU.
2 Select Power Manager > Power Modes.
3 Select a preloaded power mode.
4 Select Restore > .

System Settings

Hold MENU, and select System.
Language: Sets the language displayed on the watch.
Time: Adjusts the time settings (Time Settings, page 78).
Backlight: Adjusts the screen settings (Changing the Screen Settings, page 79).
Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.
Do Not Disturb: Allows you to enable the Do Not Disturb mode. Use the During Sleep 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 buttons (Customizing the Hot Keys, page 79).
Auto Lock: Allows you to lock the buttons automatically to prevent accidental button presses. Use the During

Activity option to lock the buttons during a timed activity. Use the General Use option to lock the buttons
when you are not recording a timed activity.

Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities,

the start of the week, and geographical position format and datum options (Changing the Units of Measure,

page 79).

Physio TrueUp: Enables syncing of activities and performance measurements from your other Garmin devices

(Syncing Activities and Performance Measurements, page 79).

Perf. Condition: Enables the performance condition feature during an activity (Performance Condition, page 42).
Data Recording: Sets how the watch 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 watch 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 86).
Software Update: Allows you to install software updates downloaded using Garmin Express. Use the Auto

Update option to enable your watch to download the latest software update from the Garmin Connect app on
your paired phone.

About: Displays device, software, license, and regulatory information.

Time Settings

Hold MENU, and select 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 (Setting Alerts, page 6).

Sync with GPS: Allows you to manually sync the time with GPS when you change time zones, and to update for

daylight saving time (

78 System Settings

Syncing the Time with GPS, page 5).

Changing the Screen Settings

1 Hold MENU.
2 Select System > Backlight.
3 Select Night Vision to reduce the backlight intensity for compatibility with night vision goggles (optional).
4 Select an option:

• Select During Activity.

• Select General Use.

• Select During Sleep.

5 Select an option:

• Select Brightness to set the brightness level of the screen.
NOTE: If you enable night vision mode, you cannot adjust the brightness level.

• Select Keys to turn on the screen for button presses.

• Select Alerts to turn on the screen for alerts.

• Select Gesture to turn on the screen by raising and turning your arm to look at your wrist.

• Select Timeout to set the length of time before the screen turns off.

Customizing the Hot Keys

You can customize the hold function of individual buttons and combinations of buttons.

1 Hold MENU.
2 Select System > Hot Keys.
3 Select a button or combination of buttons to customize.
4 Select a function.

Changing the Units of Measure

You can customize units of measure for distance, pace and speed, elevation, and more.

1 Hold MENU.
2 Select System > Format > Units.
3 Select a measurement type.
4 Select a unit of measure.

Syncing Activities and Performance Measurements

You can sync activities and performance measurements from other Garmin devices to your Instinct 2 watch
using your Garmin Connect account. This allows your watch to more accurately reflect your training status and
fitness. For example, you can record a ride with an Edge device, and view your activity details and overall
training load on your Instinct 2 watch.

1 Hold MENU.
2 Select System > Physio TrueUp.

When you sync your watch with your phone, recent activities and performance measurements from your other
Garmin devices appear on your Instinct 2 watch.

Viewing Device Information

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

1 Hold MENU.
2 Select System > About.

System Settings 79

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.

1 Hold MENU.
2 From the system menu, select About.

Device Information

Charging the Watch

WARNING

This device contains a lithium-ion battery. See the 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 81).

1 Plug the small end of the USB cable into the charging port on your watch.

2 Plug the large end of the USB cable into a USB charging port.

The watch displays the current battery charge level.

Solar Charging

NOTE: This feature is not available on all models.
The solar charging capability of the watch allows you to charge your watch while you use it.

80 Device Information

Tips for Solar Charging

To maximize the battery life of your watch, follow these tips.

• When you are wearing the watch, avoid covering the face with your sleeve.

• When you are not wearing the watch, point the face toward sunlight.
NOTE: The watch protects itself from overheating and stops charging automatically if the internal

temperature exceeds the solar charging temperature threshold (

Specifications, page 81).

NOTE: The watch does not solar charge when connected to an external power source or when the battery is
full.

Specifications

Battery type Rechargeable, built-in lithium-ion battery

Water rating 10 ATM

Operating and storage temperature range From -20º to 60ºC (from -4º to 140ºF)

USB charging temperature range From 0º to 45ºC (from 32º to 113ºF)

Solar charging temperature range From 0° to 60°C (from 32° to 140°F)

Wireless frequency 2.4 GHz @ 4 dBm maximum

Battery Life Information

The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based
heart rate, phone notifications, GPS, internal sensors, and connected sensors (

Life, page 87).

1

Tips for Maximizing the Battery

Mode Instinct 2 Battery Life Instinct 2S Battery Life

Smartwatch mode with activity
tracking and 24/7 wrist-based heart

Up to 28 days/unlimited with solar2Up to 21 days/51 days with solar

rate monitoring

GPS mode Up to 30 hours/48 hours with solar3Up to 22 hours/28 hours with solar

Max. battery GPS mode

Up to 70 hours/370 hours with

3

solar

Up to 54 hours/114 hours with

3

solar

Expedition GPS mode Up to 32 days/unlimited with solar2Up to 25 days/105 days with solar

Battery saver watch mode Up to 65 days/unlimited with solar2Up to 50 days/unlimited with solar

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 buttons under water.
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.

2

3

2

2

1

The device withstands pressure equivalent to a depth of 100 m. For more information, go to

2

All-day wear with 3 hr./day outside in 50,000 lux conditions.

3

With use in 50,000 lux conditions.

Device Information 81

www.garmin.com/waterrating.

Cleaning the Watch

CAUTION

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.

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.

1 Wipe the watch using a cloth dampened with a mild detergent solution.
2 Wipe it dry.

After cleaning, allow the watch to dry completely.
TIP: For more information, go to garmin.com/fitandcare.

82 Device Information

Changing the Spring Bar Bands

You can replace the bands with new Instinct 2 bands or compatible QuickFit® 22 bands.

1 Use the pin tool to push in the watch pin.

2 Remove the band from the watch.

Device Information 83

3 Select an option:

• To install Instinct 2 bands, align one side of the new band with the holes on the watch, 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 watch.

• To install QuickFit 22 bands, remove the watch pin from the Instinct 2 band, replace the watch pin on the
watch, and press the new band into place.

84 Device Information

NOTE: Make sure the band is secure. The latch should close over the watch pin.

4 Repeat the steps to change the other band.

Data Management

NOTE: The device is not compatible with Windows® 95, 98, Me, Windows NT®, and Mac® OS 10.3 and earlier.

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.

1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press the Delete key on your keyboard.

NOTE: If you are using an Apple® computer, you must empty the Trash folder to completely remove the files.

Troubleshooting

Product Updates

Your device automatically checks for updates when connected to Bluetooth. You can manually check for
updates from the system settings (System Settings, page 78). On your computer, install Garmin Express
(www.garmin.com/express). On your phone, install the Garmin Connect app.

This provides easy access to these services for Garmin devices:

• Software updates

• Course updates

• Data uploads to Garmin Connect

• Product registration

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.

• Go to www.garmin.com/ataccuracy for information about feature accuracy.
This is not a medical device.

My device is in the wrong language

You can change the device language selection if you have accidently selected the wrong language on the
device.

1 Hold MENU.
2 Scroll down to the last item in the list, and press GPS.
3 Press GPS.
4 Select your language.
5 Press GPS.

Troubleshooting 85

Is my phone compatible with my watch?

The Instinct 2 watch is compatible with phones using Bluetooth technology.

Go to garmin.com/ble for Bluetooth compatibility information.

My phone will not connect to the watch

If your phone will not connect to the watch, you can try these tips.

• Turn off your phone and your watch, and turn them back on again.

• Enable Bluetooth technology on your phone.

• Update the Garmin Connect app to the latest version.

• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the
pairing process.

• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop
using.

• Bring your phone within 10 m (33 ft.) of the watch.

• On your phone, 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 Phone > Pair Phone.

Can I use my Bluetooth sensor with my watch?

The watch is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin
watch, you must pair the watch and sensor. After they are paired, the watch connects to the sensor
automatically when you start an activity and the sensor is active and within range.

1 Hold MENU.
2 Select Sensors & Accessories > Add New.
3 Select an option:

• Select Search All.

• Select your sensor type.
You can customize the optional data fields (Customizing the Data Screens, page 25).

Restarting Your Watch

1 Hold CTRL until the watch turns off.
2 Hold CTRL to turn on the watch.

Resetting All Default Settings

Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your
activity data.

You can reset all of the watch settings to the factory default values.

1 Hold MENU.
2 Select System > Reset.
3 Select an option:

• To reset all of the watch settings to the factory default values, including user profile data, but save activity
history and downloaded apps and files, select Reset Default Settings.

• To reset all of the watch settings to the factory default values and delete all user-entered information and
activity history, select Delete Data and Reset Settings.

NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch.

86 Troubleshooting

Tips for Maximizing the Battery Life

To extend the life of the battery, you can try these tips.

• Change the power mode during an activity (Changing the Power Mode, page 77).

• Turn on the battery saver feature from the controls menu (Controls, page 49).

• Reduce the screen timeout (Changing the Screen Settings, page 79).

• Reduce the screen brightness (Changing the Screen Settings, page 79).

• Use UltraTrac satellite mode for your activity.

• Turn off Bluetooth technology when you are not using connected features (Controls, page 49).

• When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity,

page 8).

• 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 37).

• Limit the phone notifications the watch displays (Managing Notifications, page 64).

• Stop broadcasting heart rate data to paired devices (Broadcasting Heart Rate Data, page 54).

• Turn off wrist-based heart rate monitoring (Wrist Heart Rate Monitor Settings, page 54).
NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.

• Turn on manual pulse oximeter readings (Setting the Pulse Oximeter Mode, page 55).

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 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 watch to your Garmin account:

◦ Connect your watch to a computer using the USB cable and the Garmin Express application.
◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone.

While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to
quickly locate satellite signals.

• Take your watch 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.

Activity Tracking

For more information about activity tracking accuracy, go to garmin.com/ataccuracy.

Troubleshooting 87

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 watch on your non-dominant wrist.

• Carry the watch in your pocket when pushing a stroller or lawn mower.

• Carry the watch in your pocket when actively using your hands or arms only.
NOTE: The watch 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.
1 Select an option:

• Sync your step count with the Garmin Express application (

page 66).

• Sync your step count with the Garmin Connect app (Using the Garmin Connect App, page 65).

2 Wait while the device syncs your data.

Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or

update your step count.

Using Garmin Connect on Your Computer,

The floors climbed amount does not seem accurate

Your watch 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 watch with your sleeve or jacket as strong gusts can cause erratic readings.

88 Troubleshooting

Appendix

Data Fields

NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth
accessories to display data. Some data fields appear in more than one category on the watch.

TIP: You can also customize the data fields from the watch settings in the Garmin Connect app.

Cadence Fields

Name Description

Avg. Cadence Cycling. The average cadence for the current activity.

Avg. Cadence Running. The average cadence for the current activity.

Cadence

Cadence Running. The steps per minute (right and left).

Lap Cadence Cycling. The average cadence for the current lap.

Lap Cadence Running. The average cadence for the current 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.

Compass Fields

Name Description

Compass Hdg. The direction you are moving based on the compass.

GPS Heading The direction you are moving based on GPS.

Heading The direction you are moving.

Distance Fields

Name Description

Distance The distance traveled for the current track or activity.

Cycling. The number of revolutions of the crank arm. Your device must be connected to a
cadence accessory for this data to appear.

Int. Distance The distance traveled for the current interval.

Lap Distance The distance traveled for the current lap.

Last Lap Dist. The distance traveled for the last completed lap.

Last Move Distance The distance traveled for the last completed move.

Move Distance The distance traveled for the current move.

Nautical Dist The distance traveled in nautical meters or nautical feet.

Appendix 89

Elevation Fields

Name Description

Avg. Ascent The average vertical distance of ascent since the last reset.

Avg. Descent The average vertical distance of descent since the last reset.

Elevation The altitude of your current location above or below sea level.

Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance.

GPS Elevation The altitude of your current location using 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%.

Lap Ascent The vertical distance of ascent for the current lap.

Lap Descent The vertical distance of descent for the current lap.

Last Lap Ascent The vertical distance of ascent for the last completed lap.

Last Lap Descent The vertical distance of descent for the last completed lap.

Last Move Ascent The vertical distance of ascent for the last completed move.

Last Move Descent The vertical distance of descent for the last completed move.

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 last reset.

Min. Elevation The lowest elevation reached since the last reset.

Move Ascent The vertical distance of ascent for the current move.

Move Descent The vertical distance of descent for the current move.

Total Ascent The total elevation distance ascended since the last reset.

Total Descent The total elevation distance descended since the last reset.

90 Appendix

Heart Rate Fields

Name Description

%HRR

The percentage of heart rate reserve (maximum heart rate minus resting heart
rate).

Aerobic TE The impact of the current activity on your aerobic fitness level.

Anaerobic TE The impact of the current activity on your anaerobic fitness level.

Avg. %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the current activity.

Average HR The average heart rate for the current activity.

Avg HR %Max. The average percentage of maximum heart rate for the current activity.

Heart Rate

Your heart rate in beats per minute (bpm). Your device must have wrist-based
heart rate or be connected to a compatible heart rate monitor.

HR %Max. The percentage of maximum heart rate.

HR Zone

Int. Avg. %HRR

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).

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the current swim interval.

Int. Avg. %Max. The average percentage of maximum heart rate for the current swim interval.

Int. Avg. HR The average heart rate for the current swim interval.

Int. Max. %HRR

The maximum percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current swim interval.

Int. Max. %Max. The maximum percentage of maximum heart rate for the current swim interval.

Int. Max. HR The maximum heart rate for the current swim interval.

Lap %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for 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.

Last Lap %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the last completed lap.

Last Lap HR The average heart rate for the last completed lap.

L. Lap HR %Max. The average percentage of maximum heart rate for the last completed lap.

Last Move %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the last move.

Last Move Heart Rate The average heart rate for the last completed move.

Last Move Heart Rate
%Max.

The average percentage of maximum heart rate for the last move.

Max. HR The maximum heart rate for the current activity.

Appendix 91

Name Description

Move % Heart Rate
Reserve

The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the current move.

Move Heart Rate The average heart rate in the current move.

Move Heart Rate %Max. The average percentage of maximum heart rate for the current move.

Time in Zone The time elapsed in each heart rate zone.

Lengths Fields

Name Description

Interval Lengths The number of pool lengths completed during the current interval.

Lengths The number of pool lengths completed during the current activity.

Navigation Fields

Name Description

Bearing

Course

The direction from your current location to a destination. You must be navigating for this
data to appear.

The direction from your starting location to a destination. Course can be viewed as a
planned or set route. You must be navigating for this data to appear.

Dest. Wpt

Dist. Remaining

Distance To Next

Estimated Total
Distance

ETA

ETA at Next

ETE

Glide Ratio Dest.

The last point on the route to the destination. You must be navigating for this data to
appear.

The remaining distance to the final destination. You must be navigating for this data to
appear.

The remaining distance to the next waypoint on the route. You must be navigating for this
data to appear.

The estimated distance from the start to the final destination. You must be navigating for
this data to appear.

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.

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.

The estimated time remaining until you reach the final destination. You must be navi
gating for this data to appear.

The glide ratio required to descend from your current position to the destination elevation.
You must be navigating for this data to appear.

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.

Time to Next

92 Appendix

The estimated time remaining before you reach the next waypoint in the route. You must
be navigating for this data to appear.

Name Description

VMG

V Dist to Dest

Vert Spd to Tgt

The speed at which you are closing on a destination along a route. You must be navi
gating for this data to appear.

The elevation distance between your current position and the final destination. You must
be navigating for this data to appear.

The rate of ascent or descent to a predetermined altitude. You must be navigating for this
data to appear.

Other Fields

Name Description

Active Calories The calories burned during the activity.

Ambient Press. The uncalibrated environmental pressure.

Baro. Pressure The current calibrated environmental pressure.

Battery Level The watch battery level.

Calories The calories burned throughout the day.

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.

Grit

The measurement of difficulty for the current activity based on elevation, gradient, and
rapid changes in direction.

Lap Flow The overall flow score for the current lap.

Lap Grit The overall grit score for the current lap.

Laps The number of laps completed for the current activity.

Load

The training load for the current activity. Training load is the amount of excess post­exercise oxygen consumption (EPOC), which indicates the strenuousness of your workout.

Max. Stress Your maximum stress level for the current activity.

Moves The number of moves completed for the current activity.

Perform. Cond. The performance condition score is a real-time assessment of your ability to perform.

Reps During a strength training activity, the number of repetitions in a workout set.

Respiration Rate Your respiration rate in breaths per minute (brpm).

Runs The number of runs for the activity.

Set Timer During a strength training activity, the amount of time spent in the current workout set.

Stress Your current stress level.

Sunrise The time of sunrise based on your GPS position.

Sunset The time of sunset based on your GPS position.

Time of Day

Appendix 93

The time of day based on your current location and time settings (format, time zone,
daylight saving time).

Pace Fields

Name Description

500m Pace The current rowing pace per 500 meters.

Avg. 500m Pace The average rowing pace per 500 meters for the current activity.

Average Pace The average pace for the current activity.

Int. Pace The average pace for the current interval.

Lap 500m Pace The average rowing pace per 500 meters for the current lap.

Lap Pace The average pace for the current lap.

LL 500m Pace The average rowing pace per 500 meters for the last lap.

Last Lap Pace The average pace for the last completed lap.

Last Len. Pace The average pace for your last completed pool length.

Last Move Pace The average pace for the last completed move.

Move Pace The average pace for the current move.

Pace The current pace.

PacePro Fields

Name Description

Next Split Distance Running. The total distance of the next split.

Next Split Target Pace Running. The target pace for the next split.

Overall Ahead/Behind Running. The overall time ahead or behind of the target pace.

Split Distance Running. The total distance of the current split.

Split Distance Remaining Running. The remaining distance of the current split.

Split Pace Running. The pace for the current split.

Split Target Pace Running. The target pace for the current split.

94 Appendix