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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

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 athletic performance and should increase as your 

level of fitness improves.
On the device, your VO2 max. estimate appears as a number 

and description. On your Garmin Connect account, you can view 

additional details about your VO2 max. estimate, including your 

fitness age. Your fitness age gives you an idea of how your 

fitness compares with a person of the same gender and different 

age. As you exercise, your fitness age can decrease over time.
VO2 max. data is provided by FirstBeat. VO2 max. analysis is 

provided with permission from The Cooper Institute

®

. For more 

information, see the appendix (

VO2 Max. Standard Ratings

page 21

), and go to 

www.CooperInstitute.org

.

Getting Your VO2 Max. Estimate

The device requires heart rate data and a timed, (up to 15 

minutes) brisk walk or run to display your VO2 max. estimate.

1

Hold the touchscreen.

2

Select 

My Stats

 > 

VO2 Max

.

If you have already recorded a brisk walk or run outdoors, 

your VO2 max. estimate may appear. The device displays 

the date your VO2 max. estimate was last updated. The 

device updates your VO2 max. estimate each time you 

complete an outdoor walk or run of 15 minutes or longer. You 

can manually start a VO2 max. test to get an updated 

estimate.

3

To start a VO2 max. test, swipe up, and select 

Test Now

.

4

Follow the on-screen instructions to get your VO2 max. 

estimate.
A message appears when the test is complete.

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 red bar 

appear. Additional segments appear after every 15 minutes of 

inactivity. The device also vibrates if vibration is turned on 

(

System Settings

, page 15

).

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 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 vívoactive 3 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

When your movements match familiar exercise patterns, the 

Move IQ feature automatically detects the event and displays it 

Activity Tracking

5

Summary of Contents for VOACTIVE 3

Page 1: ...V VOACTIVE 3 Owner sManual...

Page 2: ...nect Garmin Express Garmin Golf Garmin Move IQ Garmin Pay Side Swipe tempe and Varia are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of...

Page 3: ...Remote 7 Controlling a VIRB Action Camera 7 Music Controls 7 Controlling Music Playback 7 Apps and Activities 7 Starting an Activity 7 Tips for Recording Activities 7 Stopping an Activity 8 Adding a...

Page 4: ...ness 18 tempe 18 Device Information 18 Charging the Device 18 Product Updates 18 Updating the Software Using the Garmin Connect App 18 Updating the Software Using Garmin Express 18 Viewing Device Info...

Page 5: ...screen locks and does not respond to touches until you unlock it 3 Hold the key to unlock the touchscreen Using the Controls Menu The controls menu contains customizable shortcuts such as locking the...

Page 6: ...ct Not During Activity to set preferences for notifications that appear when in watch mode 6 Select a notification preference 7 Select Timeout 8 Select a timeout duration Viewing Notifications 1 From...

Page 7: ...and you must reset your passcode in the Garmin Connect app Your most recently used payment card appears 4 If you have added multiple cards to your Garmin Pay wallet swipe to change to another card op...

Page 8: ...roadcast 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 1 Hold the touchscreen 2 Select Set...

Page 9: ...re 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 y...

Page 10: ...imbed Tracks your floors climbed and progress toward your goal Golf Displays golf information for your last round Heart rate Displays your current heart rate in beats per minute bpm and a graph of you...

Page 11: ...you to control music on your smartphone using your v voactive 3 device The widget controls the currently active or most recently active media player app on your smartphone If no media player is activ...

Page 12: ...an only count reps of a single move for each set When you want to change moves you should finish the set and start a new one 5 Double tap the touchscreen to finish the set The watch displays the total...

Page 13: ...gths 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 t...

Page 14: ...up or down to change holes 5 Tap the center of the screen 6 Select or to set the score Setting the Scoring Method You can change the method the device uses to keep score 1 From the scorecard hold the...

Page 15: ...ne 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 hea...

Page 16: ...rk a location you can select from the controls menu Using the Controls Menu page 1 After the device acquires GPS signals the location information appears 4 Select Save 5 Select an icon Deleting a Loca...

Page 17: ...d outdoor activities including time distance heart rate calories burned cadence an overhead map view and pace and speed charts You can view more detailed information about your golf games including sc...

Page 18: ...lly while the timer is running Using Auto Scroll page 15 Background Sets the background color of each activity to black or white Data Screens Enables you to customize data screens and add new data scr...

Page 19: ...activity includes stop lights or other places where you need to slow down or stop NOTE The device does not record activity data while the timer is stopped or paused 1 Press the key 2 Select an activi...

Page 20: ...ty the backlight uses the brightest setting Changing the Units of Measure You can customize units of measure for distance pace and speed elevation weight height and temperature 1 Hold the touchscreen...

Page 21: ...the touchscreen 4 Select Settings Sensors Accessories Add New 5 Bring the device within 3 m 10 ft of the sensor and wait while the device pairs with the sensor After the device connects to the sensor...

Page 22: ...ss Before you can update your device software you must download and install the Garmin Express application and add your device Using Garmin Connect on Your Computer page 13 1 Connect the device to you...

Page 23: ...correct time The device updates the time and date when it syncs with your smartphone or when the device acquires GPS signals You should sync your device to receive the correct time when you change ti...

Page 24: ...ature readings while wearing the watch Getting More Information Go to support garmin com for additional manuals articles and software updates Go to buy garmin com or contact your Garmin dealer for inf...

Page 25: ...p Last Lap Distance The distance traveled for the last completed lap Last Lap Pace The average pace for the last completed lap Last Lap Speed The average speed for the last completed lap Last Lap Time...

Page 26: ...95 2050 26 2 00 2055 26 1 3 8 2068 26 2 10 2068 26 2 125 2070 26 2 35 2083 26 1 1 2 2100 26 3 00 2170 27 1 2145 27 1 1 8 2155 27 1 1 4 2161 27 1 3 8 2169 29 x 2 1 2288 29 x 2 2 2298 29 x 2 3 2326 650...

Page 27: ...tervals 9 K keys 1 18 L laps 13 15 layup 10 lengths 9 license 18 locations 12 deleting 12 locking screen 1 15 M main menu customizing 6 maps 12 measuring a shot 10 menstrual cycle 6 menu 1 music contr...

Page 28: ...support garmin com December 2019 190 02270 00_0C...

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