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Garmin Instinct 2 Series, Owner'S Manual

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Garmin Instinct 2 Series Owner'S Manual Download Page 85

Changing the Backlight 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 Keys to turn on the backlight for key presses.
• Select Alerts to turn on the backlight for alerts.
• Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist.
• Select Timeout to set the length of time before the backlight turns off.
• Select Brightness to set the brightness level of the backlight.

NOTE: If you enable night vision mode, you cannot adjust the brightness level.

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, weight, height, and temperature.
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

Summary of Contents for Instinct 2 Series

Page 1: ...INSTINCT 2SERIES Owner sManual ...

Page 2: ... 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 Lov...

Page 3: ...Multisport Activity 11 Indoor Activities 12 Recording a Strength Training Activity 12 Recording a HIIT Activity 12 Using an ANT Indoor Trainer 13 Climbing Sports 13 Recording an Indoor Climbing Activity 13 Recording a Bouldering Activity 14 Starting an Expedition 14 Recording a Track Point Manually 14 Viewing Track Points 14 Going Hunting 15 Going Fishing 15 Skiing 15 Viewing Your Ski Runs 15 Reco...

Page 4: ...Loop 39 Body Battery 39 Tips for Improved Body Battery Data 39 Performance Measurements 40 About VO2 Max Estimates 40 Viewing Your Predicted Race Times 41 Heart Rate Variability and Stress Level 41 Performance Condition 42 Getting Your FTP Estimate 42 Lactate Threshold 43 Training Status 44 Training Status Levels 45 Heat and Altitude Performance Acclimation 45 Training Load 45 Recovery Time 47 Pau...

Page 5: ...Connect on Your Computer 66 Connect IQ Features 66 Downloading Connect IQ Features 66 Downloading Connect IQ Features Using Your Computer 66 Garmin Explore 67 Garmin Golf App 67 User Profile 67 Setting Up Your User Profile 67 About Heart Rate Zones 67 Fitness Goals 67 Setting Your Heart Rate Zones 68 Letting the Device Set Your Heart Rate Zones 68 Heart Rate Zone Calculations 69 Setting Your Power...

Page 6: ...ch 82 Changing the Bands 83 Data Management 85 Deleting Files 85 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 Restarting Your Watch 86 Resetting All Default Settings 86 Tips for Maximizing the Battery Life 87 Acq...

Page 7: ...d 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 set up your Garmin Pay wallet and more Pairing Your Smartphone with Your Device page 63 3 Charge the device completely ...

Page 8: ...ity Press to choose an option in a menu Hold to view GPS coordinates and save your location BACK SET Press to return to the previous screen Hold to view the clock menu DOWN ABC Press to scroll through the glance loop and menus Hold to view the altimeter barometer and compass ABC screen UP MENU Press to scroll through the glance loop and menus Hold to view the menu 2 Introduction ...

Page 9: ...a Instinct 2 Series Models The Instinct 2 Series watch has several available models that add additional features Watch Model Additional Features Instinct 2 Solar Solar charging to charge your watch outside Tips for Solar Charging page 80 Making purchases with the Garmin Pay feature Garmin Pay page 51 Instinct 2 Surf Edition Recording surf activities Surfing page 22 Viewing the Surfline glance Glan...

Page 10: ...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 Ti...

Page 11: ... 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...

Page 12: ...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 th...

Page 13: ...egulations 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 Pr...

Page 14: ...ld MENU and select Power Mode to use a power mode to extend battery life Customizing Power Modes page 77 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 ...

Page 15: ... you complete your run press GPS 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 device Swimming NOTICE The device is ...

Page 16: ...ng Press SET to record an interval during open water 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 1 During your swim activity press SET to start a rest The rest screen appears 2 During a rest press UP or DOWN to view other data screens optional 3...

Page 17: ...u 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 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 s...

Page 18: ... 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 unt...

Page 19: ...ty You can record routes during an indoor climbing activity A route is a climbing path along an indoor rock wall 1 From the watch face press GPS 2 Select Climb Indoor 3 Select to record route statistics 4 Select a grading system 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 ch...

Page 20: ...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 al...

Page 21: ...sh 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 5 After you complete your activity scroll to the time of day data screen press GPS and select End Fish Skiing Viewing Your Ski Runs Your device records the details of each downhill skiing or snowboarding run us...

Page 22: ...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 your activity is finished press GPS to stop the timer 7 Select Save 16 Activities and App...

Page 23: ...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 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...

Page 24: ...ats 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 25 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...

Page 25: ...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 r...

Page 26: ...S 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 Jumpmaster WARNING The jumpmaste...

Page 27: ...ions 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 se...

Page 28: ...ag 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 Sta...

Page 29: ... 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 whe...

Page 30: ...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 ...

Page 31: ...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 th...

Page 32: ...o 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 s...

Page 33: ... Name Alert Type Description Cadence Range You can set minimum and maximum cadence values Calories Event recurring You can set the number of calories Custom Event recurring You can select an existing message or create a custom message and select an alert type Distance Recurring You can set a distance interval Elevation Range You can set minimum and maximum elevation values Heart Rate Range You can...

Page 34: ...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...

Page 35: ...UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important 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 ...

Page 36: ...rkout 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 Creating an Interval Workout 1 From the watch face press GPS 2 Select an activity 3 Hold MENU 4...

Page 37: ...use a training plan you must have a Garmin Connect account Garmin Connect page 65 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 PacePro Training Many runners like to wear a pace band during a ...

Page 38: ...iew 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 to enable course navigation 9 Press GPS to start the activity timer 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 Pace...

Page 39: ...ce 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 ...

Page 40: ...r 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 th...

Page 41: ...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 Sele...

Page 42: ...atch 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 36 Appearance ...

Page 43: ...e 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 towar...

Page 44: ...ments are not recorded Sleep Displays total sleep time a sleep score and sleep stage information for the previous night Solar intensity Displays a graph of the intensity of solar input for the last 6 hours and the average for the previous week Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a graph of your stress level You can d...

Page 45: ...lance from the loop Select Add and select a glance to add it to 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 med...

Page 46: ...tate 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 s...

Page 47: ...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 pe...

Page 48: ...es wrist based heart rate or a compatible chest heart rate monitor 1 Add Perform Cond to a data screen Customizing the Data Screens page 24 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 Getting Your FTP Estimate Before you can get your functional threshold power FTP estimate ...

Page 49: ... 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 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 ...

Page 50: ...s 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 garmin com performance data running NOTE The estimates may seem inaccurate at first The watch requires you to com...

Page 51: ... 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...

Page 52: ...or 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 aerobi...

Page 53: ...bic Benefit From 0 0 to 0 9 No benefit No benefit 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 Overreaching and potentially harmful without enough reco...

Page 54: ...Max Estimates page 40 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 st...

Page 55: ...or disable the battery saver feature Customizing the Battery Saver Feature page 77 Brightness Select to adjust the screen brightness Changing the Backlight Settings page 79 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcasting Heart Rate Data page 54 Compass Select to open the compass screen Do Not Disturb Select to enable or disable do not disturb mode to ...

Page 56: ...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 Stopwatch Select to start the stopwatch Using the Stopwatch page 5 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 Star...

Page 57: ...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...

Page 58: ...min Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet 1 From the Garmin Connect app select or 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 Managing Your Garmin Pay Cards You can temporarily suspend or delete a card NOTE In some countries participating financial in...

Page 59: ... 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...

Page 60: ...iagnose 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...

Page 61: ...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 ...

Page 62: ...NU 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 enter the magnetic variance and select Done Altimeter and Barometer The w...

Page 63: ...rometer 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...

Page 64: ...inReach The inReach remote function allows you to control your inReach device using your Instinct watch Using the inReach Remote page 60 Power 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 z...

Page 65: ...adence 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 Grou...

Page 66: ... 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 39 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 pai...

Page 67: ...ity Before you can use the VIRB remote function you must enable the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information 1 Turn on your VIRB camera 2 Pair your VIRB camera with your Instinct watch Pairing Your Wireless Sensors page 59 When the camera is paired a VIRB data screen is automatically added to activities 3 During an activity press UP or DOWN to view...

Page 68: ...ss 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 dire...

Page 69: ...nstinct device with a compatible mobile device Pairing Your Smartphone with Your Device page 63 1 From the watch face hold MENU 2 Select Phone Smart Notifications Status On 3 Select During Activity 4 Select a notification preference 5 Select a sound preference 6 Select General Use 7 Select a notification preference 8 Select a sound preference 9 Select Signature to add a signature to your text mess...

Page 70: ... 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 Customizing the Controls Menu page ...

Page 71: ... data requires an optional accessory such as a heart rate monitor 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 ...

Page 72: ...h Using Garmin Connect on Your Computer page 66 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 Connect IQ Features You can add Connect IQ features to your watch from G...

Page 73: ...ting 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 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 ...

Page 74: ...can use the average resting heart rate measured by your device 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 res...

Page 75: ...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...

Page 76: ...racking 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...

Page 77: ...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 wat...

Page 78: ...vigate 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 ...

Page 79: ...ent 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...

Page 80: ...avigation 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 mat...

Page 81: ... 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 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 na...

Page 82: ...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 Fin...

Page 83: ...u 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...

Page 84: ...ents 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 U...

Page 85: ...on 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 weight height and temperature 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 devic...

Page 86: ... 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 3 Charge the watch completely Solar Charging Watch models with solar charging capability allow you to charge your watch while you use it Tips for Solar Charging To maximize the battery life of...

Page 87: ...o 70 hours 370 hours with solar3 Up to 54 hours 114 hours with solar3 Expedition GPS mode Up to 32 days unlimited with solar2 Up to 25 days 105 days with solar2 Battery saver watch mode Up to 65 days unlimited with solar2 Up to 50 days unlimited with solar2 Device Care NOTICE Do not use a sharp object to clean the device Avoid chemical cleaners solvents and insect repellents that can damage plasti...

Page 88: ...tion 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 m...

Page 89: ...Changing the 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 ...

Page 90: ... in the exposed watch pin and press the band into place NOTE Make sure the band is secure The watch pin should align with the holes on the device To install QuickFit 22 bands remove the watch pin from the Instinct 2 band replace the watch pin on the device and press the new band into place 84 Device Information ...

Page 91: ... garmin com express On your smartphone install the Garmin Connect app This provides easy access to these services for Garmin devices Software updates Map 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 updat...

Page 92: ...atible with some Bluetooth sensors The first time you connect a sensor to your Garmin device you must pair the device and sensor After they are paired the device connects to the sensor automatically when you start an activity and the sensor is active and within range 1 Hold MENU 2 Select Sensors Accessories Add New 3 Select an option Select Search All Select your sensor type You can customize the ...

Page 93: ...ring Satellite Signals The device may need a clear view of the sky to acquire satellite signals The time and date are set automatically based on the GPS position TIP For more information about GPS go to www garmin com aboutGPS 1 Go outdoors to an open area The front of the device should be oriented toward the sky 2 Wait while the device locates satellites It may take 30 60 seconds to locate satell...

Page 94: ...ect 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 Using Garmin Connect on Your Computer 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...

Page 95: ...t 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 tr...

Page 96: ... 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 Heart Rate Fields Name Descr...

Page 97: ... 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...

Page 98: ...e 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 The estima...

Page 99: ...th 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 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 ...

Page 100: ...ower balance 30s Avg Power The 30 second moving average of power output Avg Balance The average left right power balance for the current activity Avg L PP The average power phase angle for the left leg for the current activity Average Power The average power output for the current activity Avg R PP The average power phase angle for the right leg for the current activity Avg L PPP The average power...

Page 101: ...wer Cycling The current power output in watts Power to Weight The current power measured in watts per kilogram Power Zone The current range of power output 1 to 7 based on your FTP or custom settings Right PPP The current power phase peak angle for the right leg Power phase peak is the angle range over which the rider produces the peak portion of the driving force Right PP The current power phase ...

Page 102: ...all to the next measured in meters Vertical Osc The amount of bounce while you are running The vertical motion of your torso measured in centimeters for each step Vertical Ratio The ratio of vertical oscillation to stride length Speed Fields Name Description Avg Moving Speed The average speed when moving for the current activity Avg Overall Speed The average speed for the current activity includin...

Page 103: ...rent activity Avg Strk Rate Swimming The average number of strokes per minute spm during the current activity Avg Strk Len The average number of strokes per pool length during the current activity Dist Per Stroke Paddle sports The distance traveled per stroke Int Strk Rate The average number of strokes per minute spm during the current interval Int Strk Len The average number of strokes per pool l...

Page 104: ...strokes for that length Swim Terminology page 9 In open water swimming 25 meters is used to calculate your swolf score Int Swolf The average swolf score for the current interval Lap Swolf The swolf score for the current lap L Lap Swolf The swolf score for the last completed lap Last Len Swolf The swolf score for the last completed pool length Temperature Fields Name Description 24 Hour Max The max...

Page 105: ...ata compare to those of other runners Garmin has researched many runners of all different levels The data values in the red or orange zones are typical for less experienced or slower runners The data values in the green blue or purple zones are typical for more experienced or faster runners More experienced runners tend to exhibit shorter ground contact times lower vertical oscillation lower verti...

Page 106: ...ning coaches agree that a symmetrical running form is good Elite runners tend to have quick and balanced strides You can watch the gauge or data field during your run or view the summary on your Garmin Connect account after your run As with the other running dynamics data ground contact time balance is a quantitative measurement to help you learn about your running form Vertical Oscillation and Ve...

Page 107: ... 40 36 1 34 4 33 30 1 27 5 25 9 Poor 0 40 36 1 34 4 33 30 1 27 5 25 9 Data reprinted with permission from The Cooper Institute For more information go to www CooperInstitute org FTP Ratings These tables include classifications for functional threshold power FTP estimates by gender Males Watts per Kilogram W kg Superior 5 05 and greater Excellent From 3 93 to 5 04 Good From 2 79 to 3 92 Fair From 2...

Page 108: ...f your wheel or use one of the calculators available on the internet Tire Size Wheel Circumference mm 20 1 75 1515 20 1 3 8 1615 22 1 3 8 1770 22 1 1 2 1785 24 1 1753 24 3 4 Tubular 1785 24 1 1 8 1795 24 1 75 1890 24 1 1 4 1905 24 2 00 1925 24 2 125 1965 26 7 8 1920 26 1 1 0 1913 26 1 1952 26 1 25 1953 26 1 1 8 1970 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 1 3 8 2068 26 ...

Page 109: ...6 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 Symbol Definitions These symbols may appear on the device or accessory labels WEEE disposal and recycling symbol The WEEE symbol is attached to the product in compliance with the EU directive 2012 19 EU on Waste Electrical and Electronic Equipment WEEE It is intended to deter the improper disp...

Page 110: ... time 59 99 100 H hazards 18 heart rate 53 alerts 28 54 monitor 40 41 47 53 54 60 pairing sensors 54 zones 34 67 69 HIIT 12 history 6 34 35 deleting 35 sending to computer 65 67 holes changing 19 hunter 15 I incident detection 70 indoor training 9 12 13 inReach remote 60 intensity minutes 71 intervals 9 10 workouts 30 31 J jumpmaster 20 22 L lactate threshold 40 43 44 language 78 lengths 9 LiveTra...

Page 111: ...aining Effect 47 training load 44 45 training status 30 44 45 48 79 treadmill 9 triathlon training 11 troubleshooting 39 53 55 60 85 86 88 U UltraTrac 29 unit ID 79 units of measure 79 up ahead 6 updates software 66 uploading data 65 USB 66 user data deleting 85 user profile 67 V vertical oscillation 59 99 100 vertical ratio 59 99 100 VIRB remote 60 61 virtual caddie 18 virtual course 9 Virtual Pa...

Page 112: ...support garmin com GUID 31D23DBB 57C2 4DF7 A0C9 8D1A00AB4BE7 v1 February 2022 ...

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