Garmin Instinct Black User manual
®
INSTINCT
Owner’s Manual
© 2018 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, and ANT+®, Auto Lap®, Auto Pause®, Edge®, inReach®, Instinct®, QuickFit®, TracBack®, VIRB®, Virtual Partner®, and Xero® are trademarks of Garmin Ltd. or its
subsidiaries, registered in the USA and other countries. Garmin Connect™, Garmin Explore™, Garmin Express™, Garmin Move IQ™, tempe™, and TrueUp™ are trademarks of Garmin Ltd. or its
subsidiaries. These trademarks may not be used without the express permission of Garmin.
American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® and Mac® are trademarks of Apple Inc., registered in the
U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. Advanced heartbeat analytics by
Firstbeat. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.
This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
M/N: A03603
Table of Contents
Introduction.....................................................................1
Device Overview......................................................................... 1
Viewing the Controls Menu.................................................... 1
Viewing Widgets.................................................................... 1
Charging the Device................................................................... 1
Pairing Your Smartphone with Your Device............................... 1
Product Updates......................................................................... 1
Setting Up Garmin Express................................................... 1
Activities and Apps........................................................ 2
Starting an Activity...................................................................... 2
Tips for Recording Activities.................................................. 2
Stopping an Activity.................................................................... 2
Creating a Custom Activity......................................................... 2
Indoor Activities.......................................................................... 2
Calibrating the Treadmill Distance......................................... 2
Outdoor Activities........................................................................2
Viewing Your Ski Runs.......................................................... 2
Using the Metronome.............................................................3
Swimming................................................................................... 3
Swim Terminology................................................................. 3
Stroke Types.......................................................................... 3
Tips for Swimming Activities.................................................. 3
Resting During Pool Swimming............................................. 3
Training with the Drill Log...................................................... 3
Heart Rate Features....................................................... 3
Wrist-based Heart Rate.............................................................. 3
Wearing the Device................................................................3
Tips for Erratic Heart Rate Data.............................................4
Viewing the Heart Rate Widget.............................................. 4
Broadcasting Heart Rate Data to Garmin Devices................ 4
Turning Off the Wrist Heart Rate Monitor.............................. 4
Training........................................................................... 4
Setting Up Your User Profile.......................................................4
Fitness Goals......................................................................... 4
About Heart Rate Zones........................................................ 4
Setting Your Heart Rate Zones......................................... 4
Heart Rate Zone Calculations........................................... 5
Activity Tracking..........................................................................5
Auto Goal............................................................................... 5
Using the Move Alert..............................................................5
Sleep Tracking....................................................................... 5
Using Automated Sleep Tracking......................................5
Using Do Not Disturb Mode.............................................. 5
Intensity Minutes.................................................................... 5
Earning Intensity Minutes.................................................. 5
Garmin Move IQ™ Events..................................................... 5
Activity Tracking Settings....................................................... 5
Turning Off Activity Tracking............................................. 6
Workouts.....................................................................................6
Following a Workout From Garmin Connect.......................... 6
Starting a Workout................................................................. 6
About the Training Calendar.................................................. 6
Using Garmin Connect Training Plans.............................. 6
Interval Workouts........................................................................ 6
Creating an Interval Workout................................................. 6
Starting an Interval Workout.................................................. 6
Stopping an Interval Workout.................................................6
Using Virtual Partner®................................................................ 6
Setting a Training Target............................................................ 7
Cancelling a Training Target.................................................. 7
Racing a Previous Activity.......................................................... 7
Personal Records....................................................................... 7
Viewing Your Personal Records............................................ 7
Restoring a Personal Record
Clearing a Personal Record................................................... 7
Clearing All Personal Records............................................... 7
................................................. 7
Clock................................................................................ 7
Setting an Alarm......................................................................... 7
Starting the Countdown Timer.................................................... 7
Using the Stopwatch................................................................... 7
Syncing the Time with GPS........................................................ 8
Setting Alerts.............................................................................. 8
Navigation....................................................................... 8
Saving Your Location..................................................................8
Editing Your Saved Locations................................................ 8
Viewing the Altimeter, Barometer, and Compass....................... 8
Projecting a Waypoint................................................................. 8
Navigating to a Destination......................................................... 8
Creating and Following a Course on Your Device...................... 8
Marking and Starting Navigation to a Man Overboard
Location...................................................................................... 8
Navigating with Sight 'N Go........................................................ 8
Navigating to Your Starting Point During an Activity.................. 8
Navigating to the Starting Point of Your Last Saved Activity...... 9
Stopping Navigation....................................................................9
Calculating the Size of an Area.................................................. 9
Map............................................................................................. 9
Panning and Zooming the Map.............................................. 9
History............................................................................. 9
Using History.............................................................................. 9
Viewing Your Time in Each Heart Rate Zone........................ 9
Viewing Data Totals.................................................................... 9
Using the Odometer....................................................................9
Syncing Activities...................................................................... 10
Deleting History........................................................................ 10
Connected Features..................................................... 10
Enabling Bluetooth Notifications............................................... 10
Viewing Notifications............................................................ 10
Managing Notifications.........................................................10
Turning Off Bluetooth Technology....................................... 10
Turning On and Off Smartphone Connection Alerts............ 10
Locating a Lost Mobile Device.................................................. 10
Garmin Connect........................................................................10
Updating the Software Using the Garmin Connect App...... 11
Updating the Software Using Garmin Express.................... 11
Using Garmin Connect on Your Computer..................... 11
Manually Syncing Data with Garmin Connect..................... 11
Garmin Explore™..................................................................... 11
Customizing Your Device............................................ 11
Widgets..................................................................................... 11
Customizing the Widget Loop.............................................. 12
inReach Remote.................................................................. 12
Using the inReach Remote............................................. 12
VIRB Remote....................................................................... 12
Controlling a VIRB Action Camera.................................. 12
Controlling a VIRB Action Camera During an Activity..... 12
Activities and App Settings....................................................... 12
Customizing the Data Screens............................................ 13
Adding a Map to an Activity................................................. 13
Alerts.................................................................................... 13
Setting an Alert................................................................13
Auto Lap...............................................................................13
Marking Laps by Distance............................................... 13
Enabling Auto Pause®......................................................... 14
Enabling Auto Climb............................................................ 14
3D Speed and Distance....................................................... 14
Turning On and Off the Lap Key.......................................... 14
Table of Contents i
Using Auto Scroll................................................................. 14
UltraTrac.............................................................................. 14
Power Save Timeout Settings..............................................14
Customizing Your Activity List.................................................. 14
Removing an Activity or App.....................................................14
Customizing the Controls Menu................................................15
Customizing the Watch Face.................................................... 15
Sensors Settings.......................................................................15
Compass Settings................................................................ 15
Calibrating the Compass Manually................................. 15
Setting the North Reference............................................15
Altimeter Settings................................................................. 15
Calibrating the Barometric Altimeter............................... 15
Barometer Settings.............................................................. 15
Calibrating the Barometer............................................... 15
Map Settings............................................................................. 15
Navigation Settings................................................................... 16
Customizing Map Features.................................................. 16
Heading Settings..................................................................16
Setting Navigation Alerts......................................................16
System Settings........................................................................ 16
Time Settings....................................................................... 16
Changing the Backlight Settings.......................................... 16
Customizing the Hot Keys....................................................16
Changing the Units of Measure........................................... 16
Viewing Device Information...................................................... 17
Viewing E-label Regulatory and Compliance Information.... 17
Wireless Sensors......................................................... 17
Pairing Your Wireless Sensors................................................. 17
Using an Optional Bike Speed or Cadence Sensor.................. 17
Foot Pod................................................................................... 17
Improving Foot Pod Calibration........................................... 17
Calibrating Your Foot Pod Manually.................................... 17
Setting Foot Pod Speed and Distance................................. 17
tempe™.................................................................................... 17
Device Information....................................................... 17
Specifications............................................................................17
Battery Life Information........................................................ 18
Data Management.................................................................... 18
Disconnecting the USB Cable..............................................18
Deleting Files....................................................................... 18
Device Maintenance..................................................... 18
Device Care.............................................................................. 18
Cleaning the Device............................................................. 18
Changing the Bands................................................................. 18
Troubleshooting........................................................... 19
My device is in the wrong language......................................... 19
Is my smartphone compatible with my device?........................ 19
My phone will not connect to the device................................... 19
Can I use my Bluetooth sensor with my watch?....................... 19
Restarting Your Device............................................................. 19
Resetting All Default Settings................................................... 19
Acquiring Satellite Signals........................................................ 19
Improving GPS Satellite Reception......................................19
The temperature reading is not accurate.................................. 19
Maximizing the Battery Life.......................................................20
Activity Tracking........................................................................20
My daily step count does not appear................................... 20
My step count does not seem accurate............................... 20
The step counts on my device and my Garmin Connect
account don't match............................................................. 20
The floors climbed amount does not seem accurate........... 20
My intensity minutes are flashing......................................... 20
Getting More Information.......................................................... 20
Appendix....................................................................... 20
Data Fields................................................................................20
Wheel Size and Circumference................................................ 22
Symbol Definitions.................................................................... 23
Index.............................................................................. 24
ii 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.
• Select GPS to view additional options and functions for a
widget.
Charging the Device
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.
Device Overview
Select to turn the backlight on and off.
Select to turn the device on.
LIGHT
Hold to view the controls menu.
CTRL
Select to view the activity list and start or stop an activity.
Select to choose an option in a menu.
GPS
Hold to view GPS coordinates and save your location.
Select to return to the previous screen.
Hold to view the clock menu.
BACK
SET
Select to scroll through the widget loop and menus.
Hold to view the altimeter, barometer, and compass (ABC)
DOWN
screen.
ABC
Select to scroll through the widget loop and menus.
Hold to view the menu.
UP
MENU
Viewing the Controls Menu
The controls menu contains options, such as turning on do not
disturb mode, locking the keys, and turning the device off.
NOTE: You can add, reorder, and remove the options in the
controls menu (Customizing the Controls Menu, page 15).
From any screen, hold CTRL.
1
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 in the appendix.
Plug the small end of the USB cable into the charging port on
1
your device.
Plug the large end of the USB cable into a USB charging
2
port.
Charge the device completely.
3
Pairing Your Smartphone with Your Device
To use the connected features of the Instinct device, it must be
paired directly through the Garmin Connect™ app, instead of
from the Bluetooth® settings on your smartphone.
From the app store on your smartphone, install and open the
1
Garmin Connect app.
Bring your smartphone within 10 m (33 ft.) of your device.
2
Select CTRL to turn on the device.
3
The first time you turn on the device, it is in pairing mode.
TIP: To manually enter pairing mode, you can hold MENU,
and select Settings > Pair Phone.
Select an option to add your device to your Garmin Connect
4
account:
• If this is the first time you are pairing a device with the
Garmin Connect app, follow the on-screen instructions.
• If you already paired another device with the Garmin
Connect app, from the or menu, select Garmin
Devices > Add Device, and follow the on-screen
instructions.
Product Updates
On your computer, install Garmin Express™ (www.garmin.com
/express). On your smartphone, install the Garmin Connect app.
This provides easy access to these services for Garmin
devices:
• Software updates
Select UP or DOWN to scroll through the options.
2
Viewing Widgets
Your device comes preloaded with several widgets, and more
are available when you pair your device with a smartphone.
• Select UP or DOWN.
The device scrolls through the widget loop.
Introduction 1
• Data uploads to Garmin Connect
• Product registration
Setting Up Garmin Express
Connect the device to your computer using a USB cable.
1
Go to www.garmin.com/express.
2
®
Follow the on-screen instructions.
3
Activities and Apps
Your device can be used for indoor, outdoor, athletic, and fitness
activities. When you start an activity, the device displays and
records sensor data. You can save activities and share them
with the Garmin Connect community.
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
Starting an Activity
When you start an activity, GPS turns on automatically (if
required).
From the clock, select GPS.
1
Select an option:
2
• Select an activity from your favorites.
• Select , and select an activity from the extended activity
list.
If the activity requires GPS signals, go outside to an area with
3
a clear view of the sky, and wait until the device is ready.
The device is ready after it establishes your heart rate,
acquires GPS signals (if required), and connects to your
wireless sensors (if required).
Select GPS to start the timer.
4
The device records activity data only while the activity timer is
running.
Tips for Recording Activities
• Charge the device before starting an activity (Charging the
Device, page 1).
• Select UP or DOWN to view additional data pages.
Stopping an Activity
Select GPS.
1
Select an option:
2
• 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 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 discard the activity and return to watch mode, select
Discard > Yes.
NOTE: After stopping the activity, the device saves it
automatically after 30 minutes.
Creating a Custom Activity
From the watch face, select GPS > Add.
1
Select an option:
2
• Select Copy Activity to create your custom activity
starting from one of your saved activities.
• Select Other to create a new custom activity.
If necessary, select an activity type.
3
Select a name or enter a custom name.
4
Duplicate activity names include a number, for example:
Bike(2).
Select an option:
5
• Select an option to customize specific activity settings. For
example, you can customize the data screens or auto
features.
• Select Done to save and use the custom activity.
Select Yes to add the activity to your list of favorites.
6
Indoor Activities
The Instinct device can be used for training indoors, such as
running on an indoor track or using a stationary bike. GPS is
turned off for indoor activities.
When running or walking with GPS turned off, speed, distance,
and cadence are calculated using the accelerometer in the
device. The accelerometer is self-calibrating. The accuracy of
the speed, distance, and cadence data improves after a few
outdoor runs or walks using GPS.
TIP: Holding the handrails of the treadmill reduces accuracy.
You can use an optional foot pod to record pace, distance, and
cadence.
When cycling with GPS turned off, speed and distance are not
available unless you have an optional sensor that sends speed
and distance data to the device (such as a speed or cadence
sensor).
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you
can calibrate the treadmill distance after you run at least 1.5 km
(1 mi.) on a treadmill. If you use different treadmills, you can
manually calibrate the treadmill distance on each treadmill or
after each run.
Start a treadmill activity (Starting an Activity, page 2), and run
1
at least 1.5 km (1 mi.) on the treadmill.
After you complete your run, select GPS.
2
Select an option:
3
• 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 firsttime calibration, select Calibrate & Save > Yes.
Check the treadmill display for the distance traveled, and
4
enter the distance on your device.
Outdoor Activities
The Instinct device comes preloaded with outdoor activities,
such as running and cycling. GPS is turned on for outdoor
activities. You can add new activities based on default activities,
such as walking or rowing. You can also add custom activities to
your device (Creating a Custom Activity, page 2).
Viewing Your Ski Runs
Your device records the details of each downhill skiing or
snowboarding run using the auto run feature. This feature is
turned on by default for downhill skiing and snowboarding. It
automatically records new ski runs based on your movement.
The timer pauses when you stop moving downhill and when you
are on a chairlift. The timer remains paused during the chairlift
ride. You can start moving downhill to restart the timer. You can
view run details from the paused screen or while the timer is
running.
Start a skiing or snowboarding activity.
1
Hold MENU.
2
Select View Runs.
3
2 Activities and Apps
Select UP and DOWN to view details of your last run, your
4
current run, and your total runs.
The run screens include time, distance traveled, maximum
speed, average speed, and total descent.
Using the Metronome
The metronome feature plays tones at a steady rhythm to help
you improve your performance by training at a faster, slower, or
more consistent cadence.
NOTE: This feature is not available for all activities.
From the watch face, select GPS.
1
Select an activity.
2
Hold MENU.
3
Select the activity settings.
4
Select Metronome > Status > On.
5
Select an option:
6
• Select Beats / Minute to enter a value based on the
cadence you want to maintain.
• Select Alert Frequency to customize the frequency of the
beats.
• Select Sounds to customize the metronome tone and
vibration.
If necessary, select Preview to listen to the metronome
7
feature before you run.
Go for a run (Starting an Activity, page 2).
8
The metronome starts automatically.
During your run, select UP or DOWN to view the metronome
9
screen.
If necessary, hold MENU to change the metronome settings.
10
Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with
the device may damage the product and will void the warranty.
NOTE: The device cannot record wrist heart rate data while
swimming.
Swim Terminology
Length: One trip down the pool.
Interval: One or more consecutive lengths. A new interval starts
after a rest.
Stroke: A stroke is counted every time your arm wearing the
device completes a full cycle.
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. 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
(Customizing the Data Screens, page 13).
Free Freestyle
Back Backstroke
Breast Breaststroke
Fly Butterfly
Mixed More than one stroke type in an interval
Drill Used with drill logging (Training with the Drill Log, page 3)
Tips for Swimming Activities
• Before starting a pool swimming activity, follow the on-screen
instructions to select your pool size or enter a custom size.
The next time you start a pool swimming activity, the device
uses this pool size. You can hold MENU, select the activity
settings, and select Pool Size to change the size.
• Select BACK to record a rest during pool swimming.
The device automatically records swim intervals and lengths
for pool swimming.
Resting During Pool Swimming
The default rest screen displays two rest timers. It also displays
time and distance for the last completed interval.
NOTE: Swim data is not recorded during a rest.
During your swim activity, select BACK to start a rest.
1
The display reverses to white text on a black background,
and the rest screen appears.
During a rest, select UP or DOWN to view other data screens
2
(optional).
Select BACK, and continue swimming.
3
Repeat for additional rest intervals.
4
Training with the Drill Log
The drill log feature is available only for pool swimming. You can
use the drill log feature to manually record kick sets, one-arm
swimming, or any type of swimming that is not one of the four
major strokes.
During your pool swim activity, select UP or DOWN to view
1
the drill log screen.
Select BACK to start the drill timer.
2
After you complete a drill interval, select BACK.
3
The drill timer stops, but the activity timer continues to record
the entire swim session.
Select a distance for the completed drill.
4
Distance increments are based on the pool size selected for
the activity profile.
Select an option:
5
• To start another drill interval, select BACK.
• To start a swim interval, select UP or DOWN to return to
the swim training screens.
Heart Rate Features
The Instinct device has a wrist-based heart rate monitor and is
also compatible with chest heart rate monitors (sold separately).
You can view heart rate data on the heart rate widget. If both
wrist-based heart rate and chest heart rate data are available,
your device uses the chest heart rate data.
Wrist-based Heart Rate
Wearing the Device
• Wear the device above your wrist bone.
NOTE: The device should be snug but comfortable. For more
accurate heart rate readings, the device should not move
while running or exercising.
Heart Rate Features 3
NOTE: The optical sensor is located on the back of the
device.
• See Tips for Erratic Heart Rate Data, page 4 for more
information about wrist-based heart rate.
• For more information about accuracy, go to garmin.com
/ataccuracy.
Tips for Erratic Heart Rate Data
If the heart rate data is erratic or does not appear, you can try
these tips.
• Clean and dry your arm before putting on the device.
• Avoid wearing sunscreen, lotion, and insect repellent under
the device.
• Avoid scratching the heart rate sensor on the back of the
device.
• Wear the device above your wrist bone. The device should
be snug but comfortable.
• Wait until the icon is solid before starting your activity.
• Warm up for 5 to 10 minutes and get a heart rate reading
before starting your activity.
NOTE: In cold environments, warm up indoors.
• Rinse the device with fresh water after each workout.
Viewing the Heart Rate Widget
The widget displays your current heart rate in beats per minute
(bpm) and a graph of your heart rate for the last 4 hours.
From the watch face, select UP or DOWN to view the heart
1
rate widget.
Select GPS to view your average resting heart rate values for
2
the last 7 days.
Broadcasting Heart Rate Data to Garmin Devices
You can broadcast your heart rate data from your Instinct device
and view it on paired Garmin devices. For example, you can
broadcast your heart rate data to an Edge® device while cycling,
or to a VIRB® action camera during an activity.
NOTE: Broadcasting heart rate data decreases battery life.
From the heart rate widget, hold MENU.
1
Select Options.
2
Select an option:
3
• Select Broadcast Heart Rate to start broadcasting heart
rate data now.
• Select Broadcast During Activity to broadcast heart rate
during timed activities (Starting an Activity, page 2).
The Instinct device starts broadcasting your heart rate data,
and appears.
NOTE: You can view only the heart rate widget while
broadcasting heart rate data.
Pair your Instinct device with your Garmin ANT+® compatible
4
device.
NOTE: The pairing instructions differ for each Garmin
compatible device. See your owner's manual.
TIP: To stop broadcasting your heart rate data, select any
key, and select Yes.
Turning Off the Wrist Heart Rate Monitor
The default value for the Wrist Heart Rate setting is Auto. The
device automatically uses the wrist-based heart rate monitor
unless you pair an ANT+ heart rate monitor to the device.
From the heart rate widget, hold MENU.
1
Select Options > Status > Off.
2
Training
Setting Up Your User Profile
You can update your gender, birth year, height, weight, and
heart rate zone settings. The device uses this information to
calculate accurate training data.
Hold MENU.
1
Select Settings > User Profile.
2
Select an option.
3
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve
cardiovascular capacity and strength.
If you know your maximum heart rate, you can use the table
(Heart Rate Zone Calculations, page 5) to determine the best
heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart rate.
The default maximum heart rate is 220 minus your age.
About Heart Rate Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
Setting Your Heart Rate Zones
The device uses your user profile information from the initial
setup to determine your default heart rate zones. You can set
separate heart rate zones for sport profiles, such as running,
cycling, and swimming. For the most accurate calorie data
during your activity, set your maximum heart rate. You can also
set each heart rate zone and enter your resting heart rate
manually. You can manually adjust your zones on the device or
using your Garmin Connect account.
From the watch face, hold MENU.
1
Select Settings > User Profile > Heart Rate.
2
Select Max. HR, and enter your maximum heart rate.
3
Select Resting HR, and enter your resting heart rate.
4
You can use the average resting heart rate measured by your
device, or you can set a custom resting heart rate.
Select Zones > Based On.
5
Select an option:
6
• Select BPM to view and edit the zones in beats per
minute.
• Select %Max. HR to view and edit the zones as a
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage
of your heart rate reserve (maximum heart rate minus
resting heart rate).
Select a zone, and enter a value for each zone.
7
4 Training
Select Add Sport Heart Rate, and select a sport profile to
8
add separate heart rate zones (optional).
Heart Rate Zone Calculations
Zone % of
Maximum
Heart Rate
1 50–60% Relaxed, easy pace,
2 60–70% Comfortable pace,
3 70–80% Moderate pace, more
4 80–90% Fast pace and a bit
5 90–100% Sprinting pace,
Perceived Exertion Benefits
rhythmic breathing
slightly deeper
breathing, conversation
possible
difficult to hold
conversation
uncomfortable, breathing
forceful
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
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories
burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps
widget. The step count is updated periodically.
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
Auto Goal
Your device creates a daily step goal automatically, based on
your previous activity levels. As you move during the day, the
device shows your progress toward your daily goal .
If you choose not to use the auto goal feature, you can set a
personalized step goal on your Garmin Connect account.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable
metabolic state changes. The move alert reminds you to keep
moving. After one hour of inactivity, Move! and the move bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (System Settings, page 16).
Go for a short walk (at least a couple of minutes) to reset the
move alert.
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
hours. You can set your normal sleep hours in the user settings
on your Garmin Connect account. Sleep statistics include total
hours of sleep, sleep levels, and sleep movement. You can view
your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 5).
Using Automated Sleep Tracking
Wear your device while sleeping.
1
Upload your sleep tracking data to the Garmin Connect site
2
(Manually Syncing Data with Garmin Connect, page 11).
You can view your sleep statistics on your Garmin Connect
account.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight, tone
alerts, and vibration alerts. For example, you can use this mode
while sleeping or watching a movie.
NOTE: You can set your normal sleep hours in the user settings
on your Garmin Connect account. You can enable the Sleep
Time option in the system settings to automatically enter do not
disturb mode during your normal sleep hours (System Settings,
page 16).
Hold CTRL.
1
Select .
2
Intensity Minutes
To improve your health, organizations such as the World Health
Organization recommend at least 150 minutes per week of
moderate intensity activity, such as brisk walking, or 75 minutes
per week of vigorous intensity activity, such as running.
The device monitors your activity intensity and tracks your time
spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
can work toward achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
added.
Earning Intensity Minutes
Your Instinct device calculates intensity minutes by comparing
your heart rate data to your average resting heart rate. If heart
rate is turned off, the device calculates moderate intensity
minutes by analyzing your steps per minute.
• Start a timed activity for the most accurate calculation of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
• Wear your device all day and night for the most accurate
resting heart rate.
Garmin Move IQ™ Events
The Move IQ feature automatically detects activity patterns,
such as walking, running, biking, swimming, and elliptical
training, for at least 10 minutes. You can view the event type
and duration on your Garmin Connect timeline, but they do not
appear in your activities list, snapshots, or newsfeed. For more
detail and accuracy, you can record a timed activity on your
device.
Activity Tracking Settings
Hold MENU, and select Settings > Activity Tracking.
Status: Turns off the activity tracking feature.
Move Alert: Displays a message and the move bar on the
digital watch face and steps screen. The device also beeps
or vibrates if audible tones are turned on (System Settings,
page 16).
Goal Alerts: Allows you to turn on and off goal alerts. Goal
alerts appear for your daily steps goal, daily floors climbed
goal, and weekly intensity minutes goal.
Move IQ: Allows you to turn on and off Move IQ events.
Training 5
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