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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.

1

From the watch face, hold 

MENU

.

2

Select 

Settings

 > 

User Profile

 > 

Heart Rate

.

3

Select 

Max. HR

, and enter your maximum heart rate.

4

Select 

Resting HR

, and enter your resting heart rate.

You can use the average resting heart rate measured by your 

device, or you can set a custom resting heart rate.

5

Select 

Zones

 > 

Based On

.

6

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).

7

Select a zone, and enter a value for each zone.

8

Select 

Sport Heart Rate

, and select a sport profile to add 

separate heart rate zones (optional).

Letting the Device Set Your Heart Rate Zones

The default settings use your profile information to set your 

maximum heart rate and your heart rate zones as a percentage 

of your maximum heart rate.
• Verify that your user profile settings are accurate (

Setting Up 

Your User Profile

, page 6

).

• 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.

Heart Rate Zone Calculations

Zone % of 

Maximum 
Heart Rate

Perceived Exertion

Benefits

1

50–60%

Relaxed, easy pace, 
rhythmic breathing

Beginning-level 
aerobic training, 
reduces stress

2

60–70%

Comfortable pace, 
slightly deeper 
breathing, conversation 
possible

Basic cardiovascular 
training, good 
recovery pace

3

70–80%

Moderate pace, more 
difficult to hold 
conversation

Improved aerobic 
capacity, optimal 
cardiovascular training

4

80–90%

Fast pace and a bit 
uncomfortable, breathing 
forceful

Improved anaerobic 
capacity and 
threshold, improved 
speed

5

90–100%

Sprinting pace, 
unsustainable for long 
period of time, labored 
breathing

Anaerobic and 
muscular endurance, 
increased power

Activity Tracking

The activity tracking feature records your daily step count, 

distance traveled, intensity minutes, floors climbed, calories 

burned, and sleep statistics for each recorded day. Your calories 

burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps 

widget. The step count is updated periodically.
For more information about activity tracking and fitness metric 

accuracy, go to 

garmin.com/ataccuracy

.

Auto Goal

Your device creates a daily step goal automatically, based on 

your previous activity levels. As you move during the day, the 
device shows your progress toward your daily goal  .

If you choose not to use the auto goal feature, you can set a 

personalized step goal on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable 

metabolic state changes. The move alert reminds you to keep 

moving. After one hour of inactivity, Move! and the move bar 

appear. Additional segments appear after every 15 minutes of 

inactivity. The device also beeps or vibrates if audible tones are 

turned on (

System Settings

, page 22

).

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 7

).

Using Automated Sleep Tracking

1

Wear your device while sleeping.

2

Upload your sleep tracking data to the Garmin Connect site 

(

Manually Syncing Data with Garmin Connect

, page 14

).

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 During 

Sleep option in the system settings to automatically enter do not 

disturb mode during your normal sleep hours (

System Settings

page 22

).

NOTE: 

You can add options to the controls menu (

Customizing 

the Controls Menu

, page 20

).

1

Hold 

CTRL

.

2

Select  .

Intensity Minutes

To improve your health, organizations such as the World Health 

Organization recommend at least 150 minutes per week of 

Training

7

Summary of Contents for INSTINCT SOLAR TACTICAL

Page 1: ...INSTINCT SOLARTACTICAL Owner sManual...

Page 2: ...n the USA and other countries Body Battery Garmin Connect Garmin Explore Garmin Express Garmin Move IQ HRM Swim HRM Tri tempe and TrueUp are trademarks of Garmin Ltd or its subsidiaries These trademar...

Page 3: ...ve IQ 8 Activity Tracking Settings 8 Turning Off Activity Tracking 8 Workouts 8 Following a Workout From Garmin Connect 8 Starting a Workout 8 About the Training Calendar 8 Using Garmin Connect Traini...

Page 4: ...ompass Manually 21 Setting the North Reference 21 Altimeter Settings 21 Calibrating the Barometric Altimeter 21 Barometer Settings 21 Calibrating the Barometer 21 Xero Laser Location Settings 22 Map S...

Page 5: ...rmation More widgets are available when you pair your watch with a smartphone From the watch face press GPS to start an activity or open an app Starting an Activity page 2 Hold MENU to customize the w...

Page 6: ...ill charge faster when exposed to sunlight because the solar charging lens is optimized for the spectrum of sunlight For maximum battery performance charge the watch in bright sunlight NOTE The watch...

Page 7: ...alking 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 imp...

Page 8: ...nd accessories including the connection to your smartphone Changing the Track Point Recording Interval During an expedition GPS track points are recorded once an hour by default You can change how oft...

Page 9: ...ional rest intervals Auto Rest The auto rest feature is available only for pool swimming Your device automatically detects when you are resting and the rest screen appears If you rest for more than 15...

Page 10: ...rmation 1 Press GPS 2 Select Jumpmaster 3 Select HAHO or HALO 4 Select Wind Reset All wind values are removed from the list Entering Wind Information for a Static Jump 1 Press GPS 2 Select Jumpmaster...

Page 11: ...cords 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 activi...

Page 12: ...Garmin Connect or select a training plan that has built in workouts and transfer them to your device You can schedule workouts using Garmin Connect You can plan workouts in advance and store them on...

Page 13: ...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 distan...

Page 14: ...tch 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 de...

Page 15: ...e 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 10Press GPS to begin navigation Creating...

Page 16: ...size of an area you must acquire satellites 1 From the watch face press GPS 2 Select Area Calc 3 Walk around the perimeter of the area TIP You can hold MENU and select Pan Zoom to adjust the map Panni...

Page 17: ...ed features are available for your Instinct device when you connect the device to a compatible smartphone using Bluetooth technology Some features require you to install the Garmin Connect app on the...

Page 18: ...unt Updating the Software Using the Garmin Connect App Before you can update your device software using the Garmin Connect app you must have a Garmin Connect account and you must pair the device with...

Page 19: ...nt heart rate in beats per minute bpm and a graph of your heart rate for the last 4 hours 1 From the watch face select UP or DOWN to view the heart rate widget NOTE You may need to add the widget to y...

Page 20: ...attery level updates when you sync your device with your Garmin Connect account For more accurate results wear the device while sleeping Rest and good sleep charge your Body Battery Strenuous activity...

Page 21: ...m an internal sensor or a connected wireless sensor Solar intensity Displays a graph of the intensity of solar input for the last 6 hours Steps Tracks your daily step count step goal and data for prev...

Page 22: ...automatically using the built in altimeter Auto Lap Sets the options for the Auto Lap feature Auto Lap page 19 Auto Pause Sets the device to stop recording data when you stop moving or when you drop...

Page 23: ...ng 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 ale...

Page 24: ...ack points and sensor data less frequently UltraTrac page 20 NOTE Using GPS and another satellite together can reduce battery life more quickly than using GPS only GPS and Other Satellite Systems page...

Page 25: ...the magnetic variation value manually select User enter the magnetic variance and select Done Altimeter Settings Hold MENU and select Settings Sensors Accessories Altimeter Calibrate Allows you to ma...

Page 26: ...tomizing the Battery Saver Feature page 22 Power Modes Allows you to customize system settings activity settings and GPS settings to extend battery life during an activity Customizing Power Modes page...

Page 27: ...ion Select During Activity Select Not During Activity 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 o...

Page 28: ...Settings Sensors Accessories 3 Select your foot pod 4 Select Speed or Distance 5 Select an option Select Indoor when you are training with GPS turned off usually indoors Select Always to use your foot...

Page 29: ...moisture can cause corrosion of the electrical contacts when connected to a charger Corrosion can prevent charging and data transfer 1 Wipe the device using a cloth dampened with a mild detergent solu...

Page 30: ...ate 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...

Page 31: ...e maximum temperature recorded in the last 24 hours from a compatible temperature sensor 24 Hour Min The minimum temperature recorded in the last 24 hours from a compatible temperature sensor Ambient...

Page 32: ...rval Int Distance The distance traveled for the current interval Int Max HRR The maximum percentage of heart rate reserve maximum heart rate minus resting heart rate for the current swim interval Int...

Page 33: ...er During a strength training activity the amount of time spent in the current workout set Speed The current rate of travel Stopped Time The total time stopped for the current activity Stroke Rate Swi...

Page 34: ...86 700 23C 2096 700 25C 2105 700C Tubular 2130 700 28C 2136 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 Symbol Definitions These symbols may...

Page 35: ...tensity minutes 8 27 intervals 5 workouts 8 9 J jumpmaster 5 6 K keys 22 23 customizing 20 L language 22 lengths 5 locations 11 deleting 11 editing 11 saving 10 11 M main menu customizing 17 man overb...

Page 36: ...waypoints projecting 11 wheel sizes 29 widgets 1 2 15 17 workouts 8 loading 8 Z zones heart rate 7 time 10 32 Index...

Page 37: ......

Page 38: ...support garmin com GUID DA71CC59 DC5F 4E35 BBC3 33D588DADC81 v1 July 2020...

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