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Beyond sheer toughness, Instinct 3 delivers comprehensive 24/7 health and wellness monitoring: wrist-based heart rate, advanced sleep analysis, Pulse Ox3, HRV status4, stress tracking, respiration, hydration, fitness age, nap detection, and women’s health insights. Start each morning with a customizable Morning Report that aggregates sleep recovery, HRV, and your daily schedule. The built-in flashlight with variable white and red LEDs ensures you can navigate or signal safely at any hour.
Navigate with confidence using Multi-Band GPS and SatIQ™ technology, which dynamically selects the best GNSS frequencies for pinpoint accuracy while conserving power. Stay connected with smart notifications2 for texts, calls, and app alerts, plus Garmin Connect™, Garmin Messenger™5, LiveTrack6, and incident detection. Pay on the go with Garmin Pay™, customize via the Connect IQ™ Store, and share your routes using Garmin Share—everything you need to explore boldly.
Key Features
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Unlimited Solar Battery Life: Smartwatch mode runs indefinitely in sunlight¹.
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Rugged 50 mm Design: Metal-reinforced bezel and scratch-resistant display built to military standards.
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1.1″ Display: Bright, high-contrast screen for easy readability in all conditions.
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24/7 Health & Wellness: Continuous HR, Pulse Ox³, HRV status⁴, stress, sleep, respiration, hydration, fitness age, and cycle/pregnancy tracking.
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Built-In Flashlight: Adjustable white/red LEDs for illumination and night-vision preservation.
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Multi-Band GPS with SatIQ™: Superior location accuracy with dynamic power optimization.
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Smart Notifications²: Emails, texts, and alerts from compatible Apple® or Android™ smartphones.
Health & Wellness Features
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Daily Movements: Steps, calories, floors, and intensity minutes⁴.
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HRV Status & Stress Tracking: Overnight HRV insights and daily stress levels⁴.
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Pulse Ox Sensor: Track blood oxygen saturation while awake or asleep³.
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Advanced Sleep & Respiration: Detailed sleep stages and breathing patterns.
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Hydration & Fitness Age: Log fluids and compare fitness to age.
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Morning Report & Health Snapshot: Custom wake-up summary and two-minute health logs.
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Nap Detection & Breathing Variations: Auto nap logging and nighttime breathing analysis.
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Women’s Health & Cycle Insights: Menstrual and pregnancy tracking with guidance.
Activity & Training
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Built-In Sports Apps: Cycling, swimming, strength training, rucking, HIIT, and more.
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Garmin Coach & Daily Workouts: Adaptive training plans and suggested workouts.
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VO₂ Max & Recovery Time: Performance tracking and tailored recovery recommendations.
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Altitude & Heat Acclimation: Real-time environmental adaptation metrics.
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Custom Workouts & Connect™: Design or download routines from 1,600+ exercises.
Connectivity & Safety
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Garmin Connect™ & Connect IQ™: Free app and store for data, widgets, and watch faces.
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Garmin Messenger™ App: Two-way text messaging⁵ directly on your wrist.
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Garmin Pay™: Contactless payments at supported vendors.
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Safety & Tracking: Incident detection, assistance, and LiveTrack⁶ for real-time location sharing.
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ABC Sensors & Garmin Share: Altimeter, barometer, compass, and route sharing with friends.
Full Specifications
What You'll Love | |
BATTERY LIFE (SMARTWATCH MODE) | Up to 40 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 40 days/Unlimited with solar* Battery Saver Watch Mode: Up to 100 days/Unlimited with solar* GPS Only: Up to 60 hours/ 260 hours with solar** All Satellite Systems: Up to 40 hours/80 hours with solar** All Satellite Systems + Multi-Band: Up to 34 hours/60 hours with solar*** Max Battery GPS: Up to 150 hours/Unlimited with solar** Expedition GPS: Up to 60 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 | 1.3" (33 mm) diameter |
LARGE FONT OPTION | Yes |
Lens material: | Chemically Strengthened Glass |
Memory/history | 4 GB |
Physical size | 50 x 50 x 14.4 mm Fits wrists with a circumference of 141-213 mm |
QuickFit™ watch band compatible | yes (26 mm) |
Strap material: | silicone |
WEIGHT | 58 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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