Conquer every terrain with the Garmin Instinct 3 45 mm Solar, a purpose-built GPS smartwatch that blends military-grade toughness with advanced smart features. Its 0.9-inch sunlight-readable display sits beneath a metal-reinforced bezel and scratch-resistant lens, ensuring durability in the harshest environments. Whether you’re trekking alpine passes or navigating urban jungles, Multi-Band GPS with SatIQ™ technology delivers pinpoint positioning while intelligently optimizing battery life.
Featuring an integrated solar charging lens, Instinct 3 extends your outdoor adventures indefinitely—enjoy unlimited battery life in smartwatch mode when sunlight is available¹. The watch continuously tracks your heart rate, Pulse Ox³, stress levels, respiration, and more to provide 24/7 health and wellness insights. Start your day with a personalized Morning Report that combines sleep recovery, HRV status, daily schedule, and weather, or launch Hearing Snapshot and Health Snapshot sessions to capture two-minute health summaries you can share with your provider.
Never be left in the dark with the built-in flashlight: switch between high-intensity white LEDs to light your path or a red-light mode for preserving night vision. Receive smart notifications² for calls, texts, and app alerts right on your wrist, and use Garmin Messenger™ to reply on the go. Safety features—including incident detection and LiveTrack⁶—automatically share your real-time location with emergency contacts. With Garmin Pay™ and Connect IQ™ app support, you can make contactless payments, customize watch faces, and download apps and widgets without missing a beat.
What You’ll Love
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Solar Charging: Unlimited smartwatch battery life in sunlight¹.
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Rugged Design: 45 mm metal-reinforced bezel, 0.9″ scratch-resistant display.
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Built-in Flashlight: Variable white and red LEDs for illumination or night-vision preservation.
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24/7 Health & Wellness: Heart rate, Pulse Ox³, sleep monitoring, HRV status, stress, respiration, and more.
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Smart Notifications²: Emails, texts, and alerts from compatible Apple®/Android™ smartphones.
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Multi-Band GPS with SatIQ™: Superior positioning accuracy with battery optimization.
Health & Wellness Features
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Daily Movements: Steps, calories, floors climbed, and intensity minutes⁴.
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HRV Status: Overnight heart rate variability insights⁴.
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Wrist-Based Heart Rate: Continuous tracking all day and night⁴.
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Stress Tracking: Calm, balanced, or stressful day indicator.
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Morning Report: Custom summary of sleep, HRV, calendar, and more.
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Health Snapshot: Two-minute session to log key metrics and generate shareable reports.
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Pulse Ox Sensor: Blood oxygen saturation monitoring while awake or asleep³.
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Mindful Breathing & Respiration: Track breathing and stress with guided sessions.
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Hydration Tracking: Log fluid intake reminders.
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Fitness Age & Rucking: Estimate fitness age and track weighted hikes.
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Nap Detection: Automatically log naps and their benefits.
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Women’s Health & Cycle Insights: Menstrual and pregnancy tracking with tailored guidance.
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Breathing Variations: Analyze nighttime breathing patterns via Pulse Ox³.
Activity & Training
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Built-In Sports Apps: Cycling, open-water swimming, strength, HIIT, and more.
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Garmin Coach: Adaptive training plans for runners and cyclists.
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Workout Creation: Custom workouts from 1,600+ exercises via Garmin Connect™.
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VO₂ Max & Recovery Time: Fitness level and personalized recovery recommendations.
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Altitude & Heat Acclimation: Real-time adaptation metrics.
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Daily Suggested Workouts: Week-long adaptive training suggestions.
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Rucking Profile: Enter your pack weight for precise effort tracking.
Connectivity & Safety
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Garmin Connect™: Free app for health, fitness, and social features.
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Garmin Messenger™: Two-way text messaging⁵ on your wrist.
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Garmin Pay™: Contactless payments with supported providers.
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Safety & Tracking: Incident detection and assistance, with live location.
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LiveTrack & Garmin Share: Real-time location sharing and saved route exchange.
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Connect IQ™ Store: Download watch faces, fields, and apps.
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ABC Sensors: Altimeter, barometer, and 3-axis electronic compass.
Full Specifications
| BATTERY LIFE (SMARTWATCH MODE) | Up to 28 days Unlimited with solar |
| DAILY SUGGESTED WORKOUTS | Yes |
| DISPLAY TYPE | Monochrome, sunlight-visible, transflective memory-in-pixel (MIP) |
| GARMIN PAY™ | Yes |
| LED FLASHLIGHT | Yes |
| MULTI-BAND GPS | Yes |
| Pulse Ox Blood Oxygen Saturation | Yes |
| SLEEP SCORE AND INSIGHTS | Yes |
| TRAINING STATUS | Yes |
| Water Rating | 10 ATM |
| GENERAL | |
| Battery life | Smartwatch: Up to 28 days/Unlimited with solar* Battery Saver Watch Mode: Up to 65 days/Unlimited with solar* GPS Only: Up to 40 hours/130 hours with solar** All Satellite Systems: Up to 28 hours/50 hours with solar** All Satellite Systems + Multi-Band: Up to 24 hours/40 hours with solar*** Max Battery GPS: Up to 100 hours/Unlimited with solar** Expedition GPS: Up to 36 days/Unlimited with solar* *Solar charging, assuming all-day wear with 3 hours per day outside in 50,000 lux conditions **Solar charging, assuming use in 50,000 lux conditions ***Solar charging, assuming use in 50,000 lux conditions; assuming typical use with SatIQ technology |
| Battery type | Lithium ion |
| Bezel material: | fiber-reinforced polymer/aluminum |
| Case material: | fiber-reinforced polymer |
| CHARGING METHOD | Garmin proprietary plug charger |
| Color display | Yes |
| Display resolution | 416 x 416 pixels |
| Display size | custom, two-window design; 0.9” x 0.9” (23 x 23 mm) |
| LARGE FONT OPTION | Yes |
| Lens material: | Chemically Strengthened Glass |
| Memory/history | 4 GB |
| Physical size | 45 x 45 x 14.9 mm Fits wrists with a circumference of 137-204 mm |
| QuickFit™ watch band compatible | yes (26 mm) |
| Strap material: | silicone |
| WEIGHT | 52 g |
| Clock Features | |
| Alarm clock | Yes |
| GPS Time Sync | Yes |
| Stopwatch | Yes |
| Sunrise/sunset times | Yes |
| Time/date | Yes |
| Timer | Yes |
| Health & Wellness Monitoring | |
| ABNORMAL HEART RATE ALERTS | yes (high and low) |
| ALL-DAY STRESS | Yes |
| BODY BATTERY™ ENERGY MONITOR | Yes |
| BREATHWORK | Yes |
| DAILY RESTING HEART RATE | Yes |
| FITNESS AGE | Yes |
| HEALTH SNAPSHOT | Yes |
| HYDRATION | yes (in Garmin Connect™ and optional Connect IQ™ widget) |
| NAP DETECTION | Yes |
| RELAXATION BREATHING TIMER | Yes |
| RELAXATION REMINDERS | Yes |
| RESPIRATION RATE (24X7) | Yes |
| SLEEP | yes (advanced) |
| SLEEP COACH | Yes |
| WOMEN'S HEALTH | yes (in Garmin Connect™ and optional Connect IQ™ widget) |
| WRIST-BASED HEART RATE (CONSTANT, EVERY SECOND) | Yes |
| Sensors | |
| Accelerometer | Yes |
| Barometric altimeter | Yes |
| Compass | Yes |
| Galileo | Yes |
| Garmin Elevate™ wrist heart rate monitor | Yes |
| GLONASS | Yes |
| GPS | Yes |
| Gyroscope | Yes |
| PULSE OX BLOOD OXYGEN SATURATION MONITOR | Yes |
| SATIQ™ TECHNOLOGY | Yes |
| Thermometer | Yes |
| Daily Smart Features | |
| Battery Saver - customizable low power watch | Yes |
| Calendar | Yes |
| COMPATIBLE WITH GARMIN MESSENGER APP | Yes |
| Connect IQ™ | Yes |
| Connectivity | Bluetooth®, ANT+® |
| Controls smartphone music | Yes |
| Find my Phone feature | Yes |
| Find My Watch feature | Yes |
| Garmin Share | Yes |
| MORNING REPORT | Yes |
| ON-DEVICE CONNECT IQ™ STORE | Yes |
| Pairs With Garmin Connect™ Mobile | Yes |
| REALTIME SETTINGS SYNC WITH GARMIN CONNECT™ MOBILE | Yes |
| RED SHIFT MODE | Yes |
| SMART NOTIFICATIONS | Yes |
| SMART TRAINER CONTROL | Yes |
| Smartphone compatibility | iPhone®, Android™ |
| Text response/reject phone call with text (Android™ only) | Yes |
| VIEW IMAGES FROM NOTIFICATIONS ON WATCH (ANDROID™ ONLY) | Yes |
| VIRB® remote | Yes |
| WEATHER FORECASTS | Yes |
| Activity Profiles | |
| CYCLING | Yes |
| GYM | Strength, HIIT, Cardio, Elliptical Training, Stair Stepping, Floor Climbing, Indoor Rowing |
| IN THE RING | Boxing, Mixed Martial Arts |
| INDOOR RUNNING | Treadmill Running, Indoor Track Running, Virtual Running |
| MOTOR SPORTS | Motorcycling, Overlanding, Motocrossing, ATVing, Snowmobiling |
| MULTISPORT | Triathlon |
| ON THE WATER | Stand Up Paddleboarding, Rowing, Kayaking, Surfing, Kiteboarding, Windsurfing, Fishing, Boating, Water Skiing, Snorkeling, Wakeboarding, Wakesurfing, Tubing, Whitewater |
| OTHER ACTIVITY PROFILES | Tactical, Inline Skating |
| OUTDOOR RECREATION | Hiking, Indoor Climbing, Bouldering, Climbing, Hunting, Horseback Riding, Golfing, Disc Golf, Archery |
| OUTDOOR RUNNING | Running, Outdoor Track Running, Trail Running, Obstacle Racing |
| RACKET SPORTS | Tennis, Pickleball, Badminton, Squash, Table Tennis, Padel, Platform Tennis, Racquetball |
| SNOW & WINTER | Skiing, Snowboarding, Backcountry Snowboarding, XC Classic Skiing, XC Skate Skiing, Backcountry Skiing, Ice Skating, Snowshoeing |
| SWIM | Pool Swimming, Open Water Swimming |
| WELLNESS | Walking, Indoor Walking, Pilates, Yoga |
| Safety and tracking features | |
| Assistance | Yes |
| incident detection alert on phone for wearables | Yes |
| Incident Detection during select activities | Yes |
| Live Event Sharing | Yes |
| LiveTrack | Yes |
| Tactical Features | |
| DUAL GRID COORDINATES | Yes |
| XERO™ LOCATIONS | Yes |
| Gaming Features | |
| GAMEON™ APP COMPATIBLE | Yes |
| GAMING ACTIVITY | Yes |
| Activity Tracking Features | |
| Calories burned | Yes |
| Distance traveled | Yes |
| Floors climbed | Yes |
| GARMIN CONNECT™ CHALLENGES APP | yes (optional Connect IQ app) |
| Intensity minutes | Yes |
| MOVE ALERTS (DISPLAYS ON DEVICE AFTER A PERIOD OF INACTIVITY) | Yes |
| Move IQ™ | Yes |
| Team Sports | Basketball, Volleyball, Field Hockey, Ice Hockey, Football/Soccer, American Football, Lacrosse, Rugby, Ultimate Disc, Cricket, Softball, Baseball |
| TrueUp™ | Yes |
| WORKOUT BENEFIT | Yes |
| Step counter | Yes |
| Auto goal | Yes |
| Gym & Fitness Equipment | |
| Automatic rep counting | Yes |
| Cardio workouts | Yes |
| On-Screen Workout Animations | Yes |
| on-screen workout muscle maps | Yes |
| Pilates Workouts | Yes |
| Strength workouts | Yes |
| Yoga Workouts | Yes |
| Training, Planning and Analysis Features | |
| % HR MAX | Yes |
| % HRR | Yes |
| Activity history on watch | Yes |
| Advanced workouts | Yes |
| Audio prompts | Yes |
| Auto Lap® | Yes |
| AUTO MAX HR | Yes |
| Auto multisport activities | Yes |
| Auto Pause® | Yes |
| Auto scroll | Yes |
| Configurable lap alerts | Yes |
| Course guidance | Yes |
| CUSTOM ALERTS | Yes |
| Customizable activity profiles | Yes |
| Customizable data pages | Yes |
| Downloadable Training Plans | Yes |
| Finish time | Yes |
| GPS speed and distance | Yes |
| Heat and altitude acclimation | Yes |
| Hot keys | Yes |
| HR ALERTS | Yes |
| HR BROADCAST (BROADCASTS HR DATA OVER ANT+® TO PAIRED DEVICES) | Yes |
| HR CALORIES | Yes |
| HR ZONES | Yes |
| HRM RUNNING PACE AND DISTANCE | Yes |
| HRV STATUS | Yes |
| IMPROVED INTERVAL | Yes |
| Interval training | Yes |
| LOAD RATIO | Yes |
| Manual lap | Yes |
| MANUAL MULTISPORT ACTIVITIES | Yes |
| MULTISPORT AUTO TRANSITION | Yes |
| Physio TrueUp | Yes |
| Power Modes - customizable in-activity battery settings | Yes |
| PRIMARY BENEFIT (TRAINING EFFECT LABELS) | Yes |
| RACE GLANCE/WIDGET | Yes |
| RECOVERY TIME | Yes |
| RESPIRATION RATE (DURING EXERCISE) | yes (with compatible accessory) |
| REST TIMER | Yes |
| Touch and/or button lock | Yes |
| TRAINING EFFECT | Yes |
| Training Effect (anaerobic) | Yes |
| TRAINING LOAD | Yes |
| Training load focus | Yes |
| UNIFIED TRAINING STATUS | Yes |
| Virtual Partner | Yes |
| VO2 MAX (RUN) | Yes |
| VO2 MAX (TRAIL RUN) | Yes |
| Running Features | |
| Cadence (provides real-time number of steps per minute) | Yes |
| Foot pod capable | Yes |
| GPS-based distance, time and pace | Yes |
| GRADE-ADJUSTED PACE | Yes |
| Ground contact time and balance | yes (GCT balance with accessory) |
| Lactate threshold | yes (with compatible accessory) |
| PacePro™ Pacing Strategies | Yes |
| Performance condition | Yes |
| Race predictor | Yes |
| Run workouts | Yes |
| RUN/WALK/STAND DETECTION | Yes |
| RUNNING DYNAMICS | Yes |
| RUNNING POWER | Yes |
| Stride length (real time) | Yes |
| TRAIL RUN AUTO CLIMB | Yes |
| Vertical oscillation and ratio | Yes |
| Golfing Features | |
| Auto CourseView updates | Yes |
| Digital Scorecard | Yes |
| Garmin AutoShot™ | Yes |
| Green View with manual pin position | Yes |
| Hazards and course targets | Yes |
| Measures shot distance | manual |
| PAIRS WITH GARMIN GOLF APP | Yes |
| Round timer/odometer | Yes |
| Stat tracking | Yes |
| Yardage to F/M/B | Yes |
| Yardage to layups/doglegs | Yes |
| Outdoor Recreation Features | |
| Back to start | Yes |
| BAROMETRIC TREND INDICATOR WITH STORM ALERT | Yes |
| Bread crumb trail in real time | Yes |
| Distance to destination | Yes |
| Elevation profile | Yes |
| Expedition GPS Activity | Yes |
| Future elevation plot | Yes |
| GPS coordinates | Yes |
| Point-to-point navigation | Yes |
| Projected waypoint | Yes |
| REFERENCE POINT | Yes |
| Sight 'N Go | Yes |
| TIDES | Yes |
| Total ascent/descent | Yes |
| UltraTrac™ mode | Yes |
| Vertical speed | Yes |
| Cycling Features | |
| ADVANCED CYCLING DYNAMICS | Yes |
| ALERTS | Yes |
| Bike lap and lap maximum power (with power sensor) | Yes |
| Compatible with Varia Vision™ (head-mounted display) | Yes |
| Compatible with Varia™ lights | Yes |
| Compatible with Varia™ radar (rear-facing radar) | Yes |
| COMPATIBLE WITH VECTOR™ AND RALLY™ (POWER METERS) | Yes |
| Courses | Yes |
| FTP (Functional Threshold Power) | Yes |
| MTB GRIT & FLOW | Yes |
| Power meter compatible | Yes |
| Race an activity | Yes |
| Speed and cadence sensor support (with sensor) | Yes |
| Swimming Features | |
| "REPEAT ON" REST TIMER (POOL SWIM ONLY) | Yes |
| AUTO REST (POOL SWIM ONLY) | Yes |
| BASIC REST TIMER (UP FROM 0) (POOL SWIM ONLY) | Yes |
| COUNTDOWN START (POOL SWIM ONLY) | Yes |
| DRILL LOGGING (POOL SWIM ONLY) | Yes |
| Heart rate from external HRM | Yes |
| Open-water swim metrics | Yes |
| Pool swim metrics | Yes |
| Pool swim workouts | Yes |
| STROKE TYPE DETECTION | Yes |
| TIME AND DISTANCE ALERTS | Yes |
| Underwater wrist-based heart rate | Yes |
| Outdoor Features | |
| Area calculation | Yes |
| TracBack® | Yes |
| Sun and moon information | Yes |
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