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Activity Tracking Settings

Hold MENU, and select Settings > Activity Tracking.
Status: Turns off the activity tracking features.
Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also

beeps or vibrates if audible tones are turned on (

System Settings, page 40

).

Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities. Goal alerts appear

for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Move IQ: Allows you to turn on and off Move IQ events.

Turning Off Activity Tracking

When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ
events are not recorded.
1 Hold MENU.
2 Select Settings > Activity Tracking > Status > Off.

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and
calories. 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 device.
You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your
device.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (

Connect, page 26

).

1 Select an option:

• Open the Garmin Connect app.
• Go to

connect.garmin.com

.

2 Select Training > Workouts.
3 Find a workout, or create and save a new workout.
4 Select

or Send to Device.

5 Follow the on-screen instructions.

Starting a Workout

Before you can start a workout, you must download a workout from your Garmin Connect account.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > My Workouts.
5 Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.

6 Select Do Workout.
7 Press GPS to start the activity timer.
After you begin a workout, the device displays each step of the workout, step notes (optional), the target
(optional), and the current workout data.

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Содержание Instinct A03603

Страница 1: ...INSTINCT Owner sManual ...

Страница 2: ...her countries Garmin Connect Garmin Explore Garmin Express Garmin Move IQ tempe and TrueUp are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin American Heart Association is a registered trademark of American Heart Association Inc Android is a trademark of Google Inc Apple and Mac are trademarks of Apple Inc registered in the U ...

Страница 3: ...2 Activity Tracking 12 Auto Goal 12 Using the Move Alert 12 Sleep Tracking 13 Using Automated Sleep Tracking 13 Using Do Not Disturb Mode 13 Intensity Minutes 13 Earning Intensity Minutes 13 Garmin Move IQ Events 13 Activity Tracking Settings 14 Turning Off Activity Tracking 14 Workouts 14 Following a Workout From Garmin Connect 14 Starting a Workout 14 About the Training Calendar 15 Using Garmin ...

Страница 4: ...h Remote 30 Using the inReach Remote 30 VIRB Remote 30 Controlling a VIRB Action Camera 31 Controlling a VIRB Action Camera During an Activity 31 Activities and App Settings 32 Customizing the Data Screens 33 Adding a Map to an Activity 33 Alerts 34 Setting an Alert 34 Auto Lap 35 Marking Laps by Distance 35 Enabling Auto Pause 35 Enabling Auto Climb 36 3D Speed and Distance 36 Turning On and Off ...

Страница 5: ...smartphone compatible with my device 48 My phone will not connect to the device 48 Can I use my Bluetooth sensor with my watch 49 Restarting Your Device 49 Resetting All Default Settings 49 Acquiring Satellite Signals 49 Improving GPS Satellite Reception 49 The temperature reading is not accurate 49 Maximizing the Battery Life 50 Activity Tracking 50 My daily step count does not appear 50 My step ...

Страница 6: ......

Страница 7: ...G See the Important Safety and Product Information guide in the product box for product warnings and other important information Always consult your physician before you begin or modify any exercise program Introduction 1 ...

Страница 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 widget loop and menus Hold to view the altimeter barometer and compass ABC screen UP MENU Press to scroll through the widget loop and menus Hold to view the menu 2 Introduction ...

Страница 9: ... controls menu Customizing the Controls Menu page 37 1 From any screen hold CTRL 2 Press UP or DOWN to scroll through the options Viewing Widgets Your device comes preloaded with several widgets and more are available when you pair your device with a smartphone Press UP or DOWN The device scrolls through the widget loop Press GPS to view additional options and functions for a widget Introduction 3...

Страница 10: ...ted features of the Instinct device it must be paired directly through the Garmin Connect app instead of from the Bluetooth settings on your smartphone 1 From the app store on your smartphone install and open the Garmin Connect app 2 Bring your smartphone within 10 m 33 ft of your device 3 Press CTRL to turn on the device The first time you turn on the device it is in pairing mode TIP To manually ...

Страница 11: ...arting an Activity When you start an activity GPS turns on automatically if required 1 From the watch face press GPS 2 If this is the first time you have started an 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 activity list 4 If the activity requi...

Страница 12: ... from one of your saved activities Select Other to create a new custom activity 4 If necessary select an activity type 5 Select a name or enter a custom name Duplicate activity names include a number for example Bike 2 6 Select an option Select an option to customize specific activity settings For example you can customize the data screens or auto features Select Done to save and use the custom ac...

Страница 13: ...fault for downhill skiing and snowboarding It automatically records new ski runs based on your movement The timer pauses when you stop moving downhill and when you are on a chairlift The timer remains paused during the chairlift ride You can start moving downhill to restart the timer You can view run details from the paused screen or while the timer is running 1 Start a skiing or snowboarding acti...

Страница 14: ...nd in your Garmin Connect account You can also select stroke type as a custom data field Customizing the Data Screens page 33 Free Freestyle Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging Training with the Drill Log page 9 Tips for Swimming Activities Before starting a pool swimming activity follow the on screen instru...

Страница 15: ... return to the swim training screens Heart Rate Features The Instinct device has a wrist based heart rate monitor and is also compatible with chest heart rate monitors sold separately You can view heart rate data on the heart rate widget If both wrist based heart rate and chest heart rate data are available when you start an activity your device uses the chest heart rate data Wrist based Heart Rat...

Страница 16: ... 30 2 Select GPS to view your average resting heart rate values for the last 7 days Broadcasting Heart Rate Data to Garmin Devices You can broadcast your heart rate data from your Instinct device and view it on paired Garmin devices NOTE Broadcasting heart rate data decreases battery life 1 From the heart rate widget hold MENU 2 Select Heart Rate Options Broadcast Heart Rate The Instinct device st...

Страница 17: ...mbered from 1 to 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones You can set separate heart rate zones for sport profiles such as running cycling and swimming For the most accurate...

Страница 18: ... 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...

Страница 19: ...he 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...

Страница 20: ...d more workouts using 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 your device Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect you must have a Garmin Connect account Garmin Connect page 26 1 Select an...

Страница 21: ...ased on distance or time The device saves your custom interval workout until you create another interval workout You can use open intervals for track workouts and when you are running a known distance Creating an Interval Workout 1 From the watch face press GPS 2 Select an activity 3 Hold MENU 4 Select Training Intervals Edit Interval Type 5 Select Distance Time or Open TIP You can create an open ...

Страница 22: ...ity Starting an Activity page 5 9 Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading Setting a Training Target The training target feature works with the Virtual Partner feature so you can train toward a set distance distance and time distance and pace or distance and speed goal During your training activity the device gives you real time feedback about how close you a...

Страница 23: ... your activity press GPS and select Save Personal Records When you complete an activity the device displays any new personal records you achieved during that activity Personal records include your fastest time over several typical race distances and longest run ride or swim Viewing Your Personal Records 1 From the watch face hold MENU 2 Select History Records 3 Select a sport 4 Select a record 5 S...

Страница 24: ...larm time 4 Select Repeat and select when the alarm should repeat optional 5 Select Sounds and select a type of notification optional 6 Select Backlight On to turn on the backlight with the alarm optional 7 Select Label and select a description for the alarm optional Starting the Countdown Timer 1 From any screen hold SET 2 Select Timers 3 Enter the time 4 If necessary select an option to edit the...

Страница 25: ...ng time 1 From any screen hold SET 2 Select Set Time With GPS 3 Wait while the device locates satellites Acquiring Satellite Signals page 49 Setting Alerts 1 From any screen hold SET 2 Select Alerts 3 Select an option To set an alert to sound a specific number of minutes or hours before the actual sunset occurs select Til Sunset Status On select Time and enter the time To set an alert to sound a s...

Страница 26: ... barometer and compass screens Projecting a Waypoint You can create a new location by projecting the distance and bearing from your current location to a new location NOTE You may need to add the Project Wpt app to the activities and apps list 1 From the watch face press GPS 2 Select Project Wpt 3 Press UP or DOWN to set the heading 4 Press GPS 5 Press DOWN to select a unit of measure 6 Press UP t...

Страница 27: ...automatically start navigation back to it TIP You can customize the hold function of the keys to access the MOB function Customizing the Hot Keys page 41 1 From the watch face press GPS 2 Select an activity 3 Hold MENU 4 Select Navigation Last MOB Navigation information appears Navigating with Sight N Go You can point the device at an object in the distance such as a water tower lock in the direct...

Страница 28: ...the starting point of a saved activity in a straight line or along the path you traveled This feature is available only for activities that use GPS 1 From the watch face press GPS 2 Select an activity 3 Hold MENU 4 Select Navigation Activities 5 Select an activity 6 Select Back to Start and select an option To navigate back to the starting point of your activity along the path you traveled select ...

Страница 29: ...tion To toggle between panning up and down panning left and right or zooming press GPS To pan or zoom the map press UP and DOWN To quit press BACK History History includes time distance calories average pace or speed lap data and optional sensor information NOTE When the device memory is full your oldest data is overwritten Using History History contains previous activities you have saved on your ...

Страница 30: ...e 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 Syncing Activities You can sync activities from other Garmin devices to your Instinct device using your Garmin Connect account For example you can record a ride with an Edge device and view your activity details on your Instinct device 1 Hol...

Страница 31: ... Smartphone with Your Device page 4 1 From the watch face hold MENU 2 Select Settings Phone Smart Notifications Status On 3 Select During Activity 4 Select a notification preference 5 Select a sound preference 6 Select Not During Activity 7 Select a notification preference 8 Select a sound preference 9 Select Timeout 10 Select the amount of time the alert for a new notification appears on the scre...

Страница 32: ...gth increases as you move closer to your mobile device 3 Press BACK to stop searching Garmin Connect You can connect with your friends on your Garmin Connect account Your Garmin Connect account gives you the tools to track analyze share and encourage each other Record the events of your active lifestyle including runs walks rides swims hikes and more You can create your free Garmin Connect account...

Страница 33: ... page 4 Sync your device with the Garmin Connect app Manually Syncing Data with Garmin Connect page 28 When new software is available the Garmin Connect app automatically sends the update to your device Updating the Software Using Garmin Express 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 C...

Страница 34: ...vice 5 Follow the on screen instructions Manually Syncing Data with Garmin Connect NOTE You can add options to the controls menu Customizing the Controls Menu page 37 1 Hold CTRL to view the controls menu 2 Select Garmin Explore The Garmin Explore website and mobile app allow you to plan trips and use cloud storage for your waypoints routes and tracks They offer advanced planning both online and o...

Страница 35: ...your paired inReach device Last activity Displays a brief summary of your last recorded activity such as your last run last ride or last swim Last sport Displays a brief summary of your last recorded sport Moon Phase Displays the moonrise and moonset times along with the moon phase based on your GPS position Music controls Provides music player controls for your smartphone My day Displays a dynami...

Страница 36: ...widget to the widget loop Customizing the Widget Loop page 30 1 Turn on the inReach device 2 On your Instinct watch press UP or DOWN from the watch face to view the inReach widget 3 Press GPS to search for your inReach device 4 Press GPS to pair your inReach device 5 Press GPS and select an option To send an SOS message select Initiate SOS NOTE You should only use the SOS function in a real emerge...

Страница 37: ...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 42 When the camera is paired a VIRB data screen is automatically added to activities 3 During an activity press UP or DOWN to view the...

Страница 38: ...ns automatically while the timer is running Using Auto Scroll page 36 Background Color Sets the background color of each activity to black or white Countdown Start Enables a countdown timer for pool swimming intervals Data Screens Enables you to customize data screens and add new data screens for the activity Customizing the Data Screens page 33 GPS Sets the mode for the GPS antenna Using the GPS ...

Страница 39: ...elect a field to change the data that appears in the field Select Reorder to change the location of the data screen in the loop Select Remove to remove the data screen from the loop 8 If necessary select Add 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 a...

Страница 40: ... Distance Recurring You can set a distance interval Elevation Range You can set minimum and maximum elevation values Heart Rate Range You can set minimum and maximum heart rate values or select zone changes See About Heart Rate Zones page 11 and Heart Rate Zone Calculations page 12 Pace Range You can set minimum and maximum pace values Proximity Event You can set a radius from a saved location Run...

Страница 41: ...stomizing the Lap Alert Message You can customize one or two data fields that appear in the lap alert message 1 Hold MENU 2 Select Settings Activities Apps 3 Select an activity NOTE This feature is not available for all activities 4 Select the activity settings 5 Select Auto Lap Lap Alert 6 Select a data field to change it 7 Select Preview optional Enabling Auto Pause You can use the Auto Pause fe...

Страница 42: ...ng or biking Turning On and Off the Lap Key You can turn on the Lap Key setting to record a lap or a rest during an activity using BACK You can turn off the Lap Key setting to avoid recording laps due to accidental key presses during an activity 1 Hold MENU 2 Select Settings Activities Apps 3 Select an activity 4 Select the activity settings 5 Select Lap Key The lap key status changes to On or Off...

Страница 43: ... MENU 2 Select Settings Activities Apps 3 Select an activity 4 Select an option To remove an activity from your list of favorites select Remove from Favorites To delete the activity from the apps list select Remove Customizing the Controls Menu You can add remove and change the order of the shortcut menu options in the controls menu Viewing the Controls Menu page 3 1 From the watch face hold MENU ...

Страница 44: ...sories Compass Calibrate Start 3 Follow the on screen instructions TIP Move your wrist in a small figure eight motion until a message appears Setting the North Reference You can set the directional reference used in calculating heading information 1 Hold MENU 2 Select Settings Sensors Accessories Compass North Ref 3 Select an option To set geographic north as the heading reference select True To s...

Страница 45: ...data Calibrating the Barometer Your device was already calibrated at the factory and the device uses automatic calibration at your GPS starting point by default You can manually calibrate the barometer if you know the correct elevation or the correct sea level pressure 1 Hold MENU 2 Select Settings Sensors Accessories Barometer Calibrate 3 Select an option To enter the current elevation or sea lev...

Страница 46: ...light Settings page 41 Sounds Sets the device sounds such as key tones alerts and vibrations Do Not Disturb Turns on or off do not disturb mode Use the Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours You can set your normal sleep hours on your Garmin Connect account Hot Keys Allows you to assign shortcuts to device keys Customizing the Hot Keys page 41...

Страница 47: ...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 Customizing the Hot Keys You can customize the hold function of individual keys and comb...

Страница 48: ... Bring the device within 3 m 10 ft of the sensor NOTE Stay 10 m 33 ft away from other wireless sensors while pairing 3 Hold MENU 4 Select Settings Sensors Accessories Add New 5 Select an option Select Search All Select your sensor type After the sensor is paired with your device the sensor status changes from Searching to Connected Sensor data appears in the data screen loop or a custom data field...

Страница 49: ...factor 1 From the watch face hold MENU 2 Select Settings Sensors Accessories 3 Select your foot pod 4 Select Cal Factor Set Value 5 Adjust the calibration factor Increase the calibration factor if your distance is too low Decrease the calibration factor if your distance is too high Setting Foot Pod Speed and Distance Before you can customize the foot pod speed and distance you must pair your devic...

Страница 50: ...Disconnecting the USB Cable If your device is connected to your computer as a removable drive or volume you must safely disconnect your device from your computer to avoid data loss If your device is connected to your Windows computer as a portable device it is not necessary to safely disconnect the device 1 Complete an action For Windows computers select the Safely Remove Hardware icon in the syst...

Страница 51: ...er Avoid extreme shock and harsh treatment because it can degrade the life of the product Do not store the device where prolonged exposure to extreme temperatures can occur because it can cause permanent damage Cleaning the Device 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 transfe...

Страница 52: ...e QuickFit 22 bands 1 Use a paper clip to push in the watch pin 2 Remove the band from the watch 3 Select an option To install Instinct bands align one side of the new band with the holes on the device push in the exposed watch pin and press the band into place 46 Device Maintenance ...

Страница 53: ...ice To install QuickFit 22 bands remove the watch pin from the Instinct band replace the watch pin on the device and press the new band into place NOTE Make sure the band is secure The latch should close over the watch pin 4 Repeat the steps to change the other band Device Maintenance 47 ...

Страница 54: ...in Express application Is my smartphone compatible with my device The Instinct device is compatible with smartphones using Bluetooth technology Go to www garmin com ble for compatibility information My phone will not connect to the device If your phone will not connect to the device you can try these tips Turn off your smartphone and your device and turn them back on again Enable Bluetooth technol...

Страница 55: ...ellite 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 satellite sign...

Страница 56: ...or more information about activity tracking accuracy go to garmin com ataccuracy My daily step count does not appear The daily step count is reset every night at midnight If dashes appear instead of your step count allow the device to acquire satellite signals 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 t...

Страница 57: ...ivity Average Pace The average pace for the current activity Average Swolf The average swolf score for the current activity Your swolf score is the sum of the time for one length plus the number of strokes for that length Swim Terminology page 8 In open water swimming 25 meters is used to calculate your swolf score Avg HRR The average percentage of heart rate reserve maximum heart rate minus resti...

Страница 58: ...evation The altitude of your current location above or below sea level Estimated Total Distance The estimated distance from the start to the final destination You must be navigating for this data to appear ETA The estimated time of day when you will reach the final destination adjusted to the local time of the destination You must be navigating for this data to appear ETA at Next The estimated tim...

Страница 59: ... of ascent for the current lap Lap Cadence Cycling The average cadence for the current lap Lap Cadence Running The average cadence for the current lap Lap Descent The vertical distance of descent for the current lap Lap Distance The distance traveled for the current lap Lap Dist Per Stk Swimming The average distance traveled per stroke during the current lap Lap Dist Per Stk Paddle sports The aver...

Страница 60: ...l You must be navigating for this data to appear Pace The current pace Repeat On The timer for the last interval plus the current rest pool swimming Reps During a strength training activity the number of repetitions in a workout set Rest Timer The timer for the current rest pool swimming Set Timer During a strength training activity the amount of time spent in the current workout set Speed The cur...

Страница 61: ... Vert Spd to Tgt The rate of ascent or descent to a predetermined altitude You must be navigating for this data to appear VMG The speed at which you are closing on a destination along a route You must be navigating for this data to appear Appendix 55 ...

Страница 62: ...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 ...

Страница 63: ... x 2 3 2326 650 x 20C 1938 650 x 23C 1944 650 35A 2090 650 38B 2105 650 38A 2125 700 18C 2070 700 19C 2080 700 20C 2086 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 Appendix 57 ...

Страница 64: ...ce is suitable for direct current only Fuse Indicates a fuse specification or location 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 58 Appendix ...

Страница 65: ......

Страница 66: ...support garmin com GUID F8263552 BB3E 4CAC 9306 FD727A839A5D v8 July 2022 ...

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