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FTP Ratings

These tables include classifications for functional threshold power (FTP) estimates by sex.

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 2.23 to 2.78

Untrained

Less than 2.23

Females

Watts per Kilogram (W/kg)

Superior

4.30 and greater

Excellent

From 3.33 to 4.29

Good

From 2.36 to 3.32

Fair

From 1.90 to 2.35

Untrained

Less than 1.90

FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).

Wheel Size and Circumference

Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel
circumference in the speed sensor settings.
The tire size is marked on both sides of the tire. You can measure the circumference of your wheel or use one of
the calculators available on the internet.

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 disposal of this product and to promote reuse and recycling.

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Appendix

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Содержание INSTINCT 2X

Страница 1: ...RIES Owner sManual Questo manuale d istruzione fornito da trovaprezzi it Scopri tutte le offerte per Garmin Instinct 2X Solar Verde o cerca il tuo prodotto tra le migliori offerte di Smartwatch e Orol...

Страница 2: ...ple Inc registered in the U S and other countries Applied Ballistics is a registered trademark of Applied Ballistics LLC The BLUETOOTH word mark and logos are owned by the Bluetooth SIG Inc and any us...

Страница 3: ...0 Training with the Drill Log 11 Multisport 11 Triathlon Training 11 Creating a Multisport Activity 11 Indoor Activities 12 Recording a Strength Training Activity 12 Recording a HIIT Activity 13 Using...

Страница 4: ...ms 35 Training 37 Unified Training Status 37 Syncing Activities and Performance Measurements 38 Workouts 38 Following a Workout From Garmin Connect 38 Starting a Workout 38 Following a Daily Suggested...

Страница 5: ...Manually 66 Setting the North Reference 66 Altimeter and Barometer 67 Altimeter Settings 67 Calibrating the Barometric Altimeter 67 Barometer Settings 67 Calibrating the Barometer 67 Wireless Sensors...

Страница 6: ...a Destination 84 Navigating to the Starting Point of a Saved Activity 85 Navigating to Your Starting Point During an Activity 85 Navigating with Sight N Go 86 Marking and Starting Navigation to a Man...

Страница 7: ...Acquiring Satellite Signals 98 Improving GPS Satellite Reception 99 The temperature reading is not accurate 99 Activity Tracking 99 My daily step count does not appear 99 My step count does not seem a...

Страница 8: ......

Страница 9: ...t time you should complete these tasks to set it up and get to know the basic features 1 Press CTRL to turn on the watch Buttons page 1 2 Follow the on screen instructions to complete the initial setu...

Страница 10: ...frequently used functions such as turning on do not disturb mode saving a location and turning the watch off From the watch face press UP or DOWN to scroll through the glance loop Glances page 45 From...

Страница 11: ...tions Controls page 58 The kill switch feature to remove data and reset settings Clearing User Data with the Kill Switch Feature page 2 Record jumpmaster activities Jumpmaster page 21 Instinct 2X Sola...

Страница 12: ...d SET 2 Select Stopwatch 3 Press GPS to start the timer 4 Press SET to restart the lap timer The total stopwatch time continues running 5 Press GPS to stop both timers 6 Press UP and select an option...

Страница 13: ...load the d zl app and add your Instinct 2 d zl Edition watch d zl App page 5 2 If necessary in the d zl app add your d zl navigation device NOTE See the owner s manual for your d zl device for more in...

Страница 14: ...requirements under Federal Motor Carrier Safety Administration FMCSA regulations Drivers should comply with all applicable federal and state hours of service requirements When integrated with a Garmi...

Страница 15: ...activity select the checkbox next to each activity to add to your favorites and select Done 3 Select an option Select an activity from your favorites Select and select an activity from the extended a...

Страница 16: ...Track Run Before you go for a track run make sure you are running on a standard shape 400 m track You can use the track run activity to record your outdoor track data including distance in meters and...

Страница 17: ...nter the distance on your watch Recording an Obstacle Racing Activity When you participate in an obstacle course race you can use the Obstacle Racing activity to record your time on each obstacle and...

Страница 18: ...e pool length and use one stroke type for the entire length Pause the activity timer when resting Press SET to record a rest during pool swimming Auto Rest and Manual Rest page 10 The watch automatica...

Страница 19: ...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 tr...

Страница 20: ...s reps of a single move 1 From the watch face press GPS 2 Select Strength 3 Select a workout Following a Workout From Garmin Connect page 38 4 Select Details to view a list of workout steps optional 5...

Страница 21: ...ext round or rest 7 After you finish the activity press GPS to stop the activity timer 8 Select Save Using an Indoor Trainer Before you can use a compatible indoor trainer you must pair the trainer wi...

Страница 22: ...tart your first route NOTE When the route timer is running the device automatically locks the buttons to prevent accidental button presses You can hold any button to unlock the watch 8 When you finish...

Страница 23: ...ivity is complete 11 After your last route press GPS to stop the route timer 12 Select Save Starting an Expedition You can use the Expedition app to prolong the battery life while recording a multi da...

Страница 24: ...atch To save your current location select Save Location To set an interval timer end time or end time reminder for the activity select Fish Timers To navigate back to the starting point of your activi...

Страница 25: ...h tracking modes Activities and App Settings page 26 1 From the watch face press GPS 2 Select Backcountry Ski or Backcountry Snowboard 3 Select an option If you are starting your activity on a climb s...

Страница 26: ...atellites 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...

Страница 27: ...Settings Allows you to customize the golf activity settings Activities and App Settings page 26 Viewing Hazards You can view distances to hazards along the fairway for par 4 and 5 holes Hazards that a...

Страница 28: ...hot distances Manually Measuring a Shot You can manually add a shot if the watch doesn t detect it You must add the shot from the location of the missed shot 1 Take a shot and watch where your ball la...

Страница 29: ...watch detects automatically when you have jumped to begin navigating toward the desired impact point DIP using the barometer and electronic compass Jump Types The jumpmaster feature allows you to set...

Страница 30: ...ctor K Open K Freefall or K Static and enter additional information Constant Settings page 23 Select Auto to DIP to enable navigation to the DIP automatically after you jump Select GO TO HARP to start...

Страница 31: ...c only Each parachute should be labeled with a K value Surfing NOTE This feature is only available on Instinct 2 Surf Edition models You can use the surfing activity to record your surfing sessions Af...

Страница 32: ...your favorite activities appears when you press GPS from the watch face and it provides quick access to the activities you use most frequently The first time you press GPS to start an activity the wa...

Страница 33: ...a 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 setting...

Страница 34: ...roll through all of the activity data screens automatically while the activity timer is running Background Color Sets the background color of each activity to black or white Big Numbers Changes the si...

Страница 35: ...ts less frequently maximizes battery life Rename Sets the activity name Rep Counting Enables or disables rep counting during a workout The Workouts Only option enables rep counting during guided worko...

Страница 36: ...ame 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 me...

Страница 37: ...ou 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...

Страница 38: ...PS only NOTE Only available on Instinct 2 2S watch models UltraTrac Records track points and sensor data less frequently Enabling the UltraTrac feature increases battery life but decreases the quality...

Страница 39: ...e Target page 32 Profile Allows you to customize gun properties Editing Gun Properties page 33 bullet properties Editing Bullet Properties page 33 and output units of measure for your current profile...

Страница 40: ...Card 3 Hold GPS 4 Select Range Increment 5 Enter a value Setting the Base Range 1 From the Applied Ballistics app press GPS 2 Select Range Card 3 Hold GPS 4 Select Base Range 5 Enter a value Targets C...

Страница 41: ...et Properties 3 Select an option To automatically enter bullet properties from the Applied Ballistics bullet database select Bullet Database select your ballistic solver and select the bullet caliber...

Страница 42: ...set the table values to zero 1 From the Applied Ballistics app press GPS 2 Select Profile Gun Properties View DSF Table 3 If necessary hold MENU and select Clear DSF Table The table values reset to ze...

Страница 43: ...p is the vertical deflection of the bullet due to a crosswind If there is no crosswind component or wind value this value is zero Bullet Drop The total drop the bullet experiences along its flight pat...

Страница 44: ...n The angle of inclination of the shot A negative value indicates a downhill shot A positive values indicates an uphill shot The shooting solution multiplies the vertical portion of the solution by th...

Страница 45: ...remove the suppressor Input field Zero Range The range at which the rifle was zeroed Input field Profile Fields Gun Properties Calibrate Muzzle Velocity Range The distance from the muzzle to the targ...

Страница 46: ...distance or average step pace You can create and find more workouts using Garmin Connect or select a training plan that has built in workouts and transfer them to your watch You can schedule workouts...

Страница 47: ...it Interval Type 5 Select Distance Time or Open TIP You can create an open ended interval by selecting the Open option 6 If necessary select Duration enter a distance or time interval value for the wo...

Страница 48: ...2 Select Training Planning 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 w...

Страница 49: ...ew 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 t...

Страница 50: ...e 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...

Страница 51: ...ch set select Sets To view the activity on a map select Map To view an elevation plot for the activity select Elevation Plot To delete the selected activity select Delete Multisport History Your devic...

Страница 52: ...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...

Страница 53: ...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 Glances Your watch comes preloaded with glances that provide q...

Страница 54: ...ed Tracks your floors climbed and progress toward your goal Garmin coach Displays scheduled workouts when you select a Garmin coach adaptive training plan in your Garmin Connect account The plan adjus...

Страница 55: ...the last 6 hours and the average for the previous week NOTE This feature is not available for all product models Steps Tracks your daily step count step goal and data for previous days Stress Display...

Страница 56: ...ance 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 over...

Страница 57: ...start to rapidly fatigue Your watch measures your lactate threshold level using heart rate data and pace Lactate Threshold page 52 About VO2 Max Estimates VO2 max is the maximum volume of oxygen in mi...

Страница 58: ...ance Measurements page 38 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...

Страница 59: ...s wrist based heart rate or a compatible chest heart rate monitor 1 Add Perform Cond to a data screen Customizing the Data Screens page 25 2 Go for a run or ride After 6 to 20 minutes your performance...

Страница 60: ...s 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 La...

Страница 61: ...For each additional lactate threshold estimate the device prompts you to accept or decline the estimate Training Status These measurements are estimates that can help you track and understand your tr...

Страница 62: ...body may be struggling to recover so you should pay attention to your overall health Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness l...

Страница 63: ...heart rate and speed or power to determine how a workout affects your ability to perform at very high intensity You receive a value based on the anaerobic contribution to EPOC and the type of activity...

Страница 64: ...re injured or sick you can pause your training status You can continue to record fitness activities but your training status training load focus recovery feedback and workout recommendations are tempo...

Страница 65: ...using these factors Sleep score last night Recovery time HRV status Acute load Sleep history last 3 nights Stress history last 3 days Score Description 95 to 100 Prime Best possible 75 to 94 High Read...

Страница 66: ...he controls menu lets you quickly access watch features and options You can add reorder and remove the options in the controls menu Customizing the Controls Menu page 60 From any screen hold CTRL 58 A...

Страница 67: ...e or disable do not disturb mode to dim the screen and disable alerts and notifications For example you can use this mode while watching a movie Find My Phone Select to play an audible alert on your p...

Страница 68: ...You can create a custom strobe mode Editing the Custom Flashlight Strobe page 61 NOTE This feature is not available for all product models Sunrise Sunset Select to view sunrise sunset and twilight ti...

Страница 69: ...contact information will only appear if it has been configured in the Garmin Connect app Editing the Custom Flashlight Strobe 1 Hold CTRL 2 Select CUSTOM 3 Press GPS to turn on the flashlight strobe...

Страница 70: ...r 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...

Страница 71: ...e Watch CAUTION Some users may experience skin irritation after prolonged use of the watch especially if the user has sensitive skin or allergies If you notice any skin irritation remove the watch and...

Страница 72: ...a manual reading from the pulse oximeter glance While Swimming Enables or disables the wrist heart rate monitor during swimming activities Abnormal Heart Rate Alerts Allows you to set the watch to al...

Страница 73: ...rred to as SpO2 On the watch your pulse oximeter readings appear as an SpO2 percentage On your Garmin Connect account you can view additional details about your pulse oximeter readings including trend...

Страница 74: ...ence of the compass Setting the North Reference page 66 Mode Sets the compass to use electronic sensor data only On a combination of GPS and electronic sensor data when moving Auto or GPS data only Of...

Страница 75: ...evation manually select Calibrate Enter Manually To enter the current elevation from the digital elevation model select Calibrate Use DEM NOTE Some devices require a phone connection to use DEM for ca...

Страница 76: ...or using your Instinct watch Using the inReach Remote page 71 Lights You can use Varia smart bike lights to improve situational awareness Power You can use the Rally or Vector power meter bike pedals...

Страница 77: ...chnology You can also view it on compatible third party training apps when connected using Bluetooth technology The pace and distance accuracy improves with calibration Automatic calibration The defau...

Страница 78: ...to record running power data The Smart Mode option automatically detects and uses the running dynamics accessory when available The watch uses wrist based running power data when an accessory is not...

Страница 79: ...cs data display shows only zeros make sure the accessory is worn right side up NOTE Ground contact time and balance appears only while running It is not calculated while walking REMEMBER Ground contac...

Страница 80: ...ty 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 VIR...

Страница 81: ...he map press UP and DOWN To quit press BACK Map Settings You can customize how the map appears in the map app and data screens NOTE If necessary you can customize the map settings for specific activit...

Страница 82: ...tion type 5 Select status tone and vibration preferences 6 Press BACK 7 Select privacy and timeout preferences 8 Press BACK 9 Select Signature to add a signature to your text message replies Viewing N...

Страница 83: ...ection from the controls menu NOTE You can add options to the controls menu Customizing the Controls Menu page 60 1 Hold CTRL to view the controls menu 2 Select to turn off the Bluetooth phone connect...

Страница 84: ...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...

Страница 85: ...atch with watch faces device apps and data fields Watch Faces Allow you to customize the appearance of the clock Device Apps Add interactive features to your watch such as glances and new outdoor and...

Страница 86: ...irth After the initial setup you can customize the profile settings in your Garmin Connect account Profile Privacy Enables you to customize the data on your public profile User Settings Sets your sex...

Страница 87: ...ically page 80 4 Select LTHR LTHR and enter your lactate threshold heart rate You can perform a guided test to estimate your lactate threshold Lactate Threshold page 52 You can use the Auto Detection...

Страница 88: ...ur power zones automatically You can manually adjust your zones on the watch or using your Garmin Connect account 1 Hold MENU 2 Select User Profile Heart Rate Power Zones Power 3 Select an activity 4...

Страница 89: ...ties in real time You can invite followers using email or social media allowing them to view your live data on a web page Live Event Sharing Allows you to send messages to friends and family during an...

Страница 90: ...in Connect app does not contact emergency services on your behalf NOTICE Before you can request assistance you must set up emergency contacts in the Garmin Connect app Adding Emergency Contacts page 8...

Страница 91: ...tes with the amount of vigorous activity minutes Your total vigorous intensity minutes are doubled when added Earning Intensity Minutes Your Instinct 2 watch calculates intensity minutes by comparing...

Страница 92: ...are recording an activity From the watch face press GPS 2 Select Reference Point 3 Wait while the watch locates satellites 4 Press GPS and select Add Point 5 Select a location or bearing to use as a r...

Страница 93: ...nt 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...

Страница 94: ...vigation 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 cou...

Страница 95: ...select or 2 Select Training Planning 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 vie...

Страница 96: ...or off a data field that shows routing information on the map Select Elevation Plot to turn on or off the elevation plot Select a screen to add remove or customize Heading Settings You can set the beh...

Страница 97: ...th each setting change 5 Select During Sleep to enable the battery saver feature during your normal sleep hours TIP You can set your normal sleep hours in the user settings on your Garmin Connect acco...

Страница 98: ...raphical position format and datum options Changing the Units of Measure page 91 Perf Condition Enables the performance condition feature during an activity Performance Condition page 51 Data Recordin...

Страница 99: ...chedule select a day and enter your normal sleep hours Select Watch Face to use the sleep watch face Select Backlight to configure the screen brightness and timeout Select Do Not Disturb to enable or...

Страница 100: ...nstructions Device Care page 93 1 Plug the small end of the USB cable into the charging port on your watch 2 Plug the large end of the USB cable into a USB charging port The watch displays the current...

Страница 101: ...unlimited with solar3 Up to 70 hours 370 hours with solar3 Up to 54 hours 114 hours with solar3 Expedition GPS mode Up to 60 days unlimited with solar2 Up to 32 days unlimited with solar2 Up to 25 day...

Страница 102: ...help prevent skin irritation ensure the watch is clean and dry and do not overtighten the watch on your wrist NOTICE Even small amounts of sweat or moisture can cause corrosion of the electrical cont...

Страница 103: ...h pin and press the band into place NOTE Make sure the band is secure The watch pin should align with the holes on the watch To install QuickFit 22 bands remove the watch pin from the Instinct 2 band...

Страница 104: ...min devices Software updates Course updates Data uploads to Garmin Connect Product registration Getting More Information You can find more information about this product on the Garmin website Go to su...

Страница 105: ...orrect time when you change time zones and to update for daylight saving time 1 Confirm that the time is set to automatic Time Settings page 90 2 Confirm that your computer or phone displays the corre...

Страница 106: ...se UltraTrac satellite mode for your activity Satellite Settings page 30 Turn off Bluetooth technology when you are not using connected features Controls page 58 When pausing your activity for a longe...

Страница 107: ...ls and set the time automatically My step count does not seem accurate If your step count does not seem accurate you can try these tips Wear the watch on your non dominant wrist Carry the watch in you...

Страница 108: ...dence for the current lap Lap Cadence Running The average cadence for the current lap Last Lap Cad Cycling The average cadence for the last completed lap Last Lap Cad Running The average cadence for t...

Страница 109: ...l distance of ascent for the last completed lap Last Lap Descent The vertical distance of descent for the last completed lap Last Move Ascent The vertical distance of ascent for the last completed mov...

Страница 110: ...rt rate for the current swim interval Int Avg HR The average heart rate for the current swim interval Int Max HRR The maximum percentage of heart rate reserve maximum heart rate minus resting heart ra...

Страница 111: ...tance To Next The remaining distance to the next waypoint on the route You must be navigating for this data to appear Estimated Total Distance The estimated distance from the start to the final destin...

Страница 112: ...gradient and rapid changes in direction Lap Flow The overall flow score for the current lap Lap Grit The overall grit score for the current lap Laps The number of laps completed for the current activ...

Страница 113: ...verage pace for the last completed lap Last Len Pace The average pace for your last completed pool length Last Move Pace The average pace for the last completed move Move Pace The average pace for the...

Страница 114: ...rent activity Balance The current left right power balance Intensity Factor The Intensity Factor for the current activity Lap Balance The average left right power balance for the current lap Lap L PPP...

Страница 115: ...he peak portion of the driving force Right PP The current power phase angle for the right leg Power phase is the pedal stroke region where positive power is produced Time in Zone The time elapsed in e...

Страница 116: ...while running measured in milliseconds Ground contact time is not calculated while walking Lap GCT Bal The average ground contact time balance for the current lap Lap GCT The average amount of ground...

Страница 117: ...for the last completed lap Last Move Speed The average speed for the last completed move Maximum SOG The maximum speed of travel for the current activity regardless of the course steered and temporar...

Страница 118: ...rts The average number of strokes per minute spm during the current lap Lap Strokes Swimming The total number of strokes for the current lap Lap Strokes Paddle sports The total number of strokes for t...

Страница 119: ...a consistent source of accurate temperature data Timer Fields Name Description Avg Lap Time The average lap time for the current activity Average Move Time The average move time for the current activ...

Страница 120: ...248 ms Green 30 69 164 173 spm 249 277 ms Orange 5 29 153 163 spm 278 308 ms Red 5 153 spm 308 ms Ground Contact Time Balance Data NOTE In the Garmin Connect activity the running dynamics data display...

Страница 121: ...cm 7 5 8 6 8 4 10 0 Orange 5 29 9 8 11 5 cm 11 0 13 0 cm 8 7 10 1 10 1 11 9 Red 5 11 5 cm 13 0 cm 10 1 11 9 VO2 Max Standard Ratings These tables include standardized classifications for VO2 max esti...

Страница 122: ...er Boulder CO VeloPress 2010 Wheel Size and Circumference Your speed sensor automatically detects your wheel size If necessary you can manually enter your wheel circumference in the speed sensor setti...

Страница 123: ......

Страница 124: ...support garmin com GUID 31D23DBB 57C2 4DF7 A0C9 8D1A00AB4BE7 v5 April 2023...

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