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
).
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 (
).
NOTE:
You can add options to the controls menu (
).
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
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 Instinct Solar Surf 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
in your timeline. The Move IQ events show activity type and
duration, but they do not appear in your activities list or
newsfeed. For more detail and accuracy, you can record a timed
activity on your device.
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.
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.
Sleep Pulse Ox
: Sets your device to record pulse oximeter
readings while you are inactive during the day or
continuously while you sleep.
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. Your
device includes several preloaded workouts for multiple
activities. 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 (
).
1
Select an option:
• Open the Garmin Connect app.
• Go to
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.
About the Training Calendar
The training calendar on your device is an extension of the
training calendar or schedule you set up in Garmin Connect.
After you have added a few workouts to the Garmin Connect
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the calendar widget.
When you select a day in the calendar, you can view or do the
workout. The scheduled workout stays on your device whether
you complete it or skip it. When you send scheduled workouts
from Garmin Connect, they overwrite the existing training
calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan from Garmin
Connect, you must have a Garmin Connect account (
), and you must pair the Instinct device with a
compatible smartphone.
1
From the Garmin Connect app, select
or .
2
Select
Training
>
Training Plans
.
3
Select and schedule a training plan.
Training
7
