WATCH – GARMIN – INSTINCT® 3 | 45MM | SOLAR | TWILIGHT

FOLLOW YOURS

INSTINCT® 3

FEAR NOTHING

Reinforced metal bezel

UNLIMITED CHARGING

UNLIMITED BATTERY LIFE WITH SOLAR CHARGING1

BE YOU. KNOW YOU.

24/7 health and wellness monitoring

LIGHT IT UP

BUILT-IN TORCH

BOLDLY GO

Multiband GPS with SatIQ™ technology

FOLLOW YOURS

Instinct 3 is the outdoor smartwatch designed for any situation. Your style always with you, wherever adventure takes you.

UNLIMITED BATTERY IN SMARTWATCH MODE WITH SOLAR CHARGING1

HEALTH AND WELLNESS MONITORING

SMART NOTIFICATIONS2

BUILT-IN TORCH

DURABLE IN ANY ENVIRONMENT

MULTIBAND GPS WITH SATIQ TECHNOLOGY™

THERE’S SOMETHING YOU WON’T WANT TO LIVE WITHOUT

Solar charging

Enjoy unlimited battery life in smartwatch mode thanks to solar charging1.

DURABLE IN ANY CONDITION

Set off on your explorations with confidence thanks to an outdoor-designed watch featuring a 0.9″ display, a 45 mm reinforced metal bezel, and a scratch-resistant screen.

BUILT-IN TORCH

See and be seen with the built-in torch, featuring variable intensity and a red flashing light.

24/7 Health and wellness monitoring

Choose health monitoring features like heart rate, sleep quality tracking, Pulse Ox3 and more.

SMART NOTIFICATIONS

Receive emails, SMS, and alerts directly on your watch when paired with your compatible Apple® or Android™ smartphone.

MULTIBAND GPS WITH SATIQ

Move with confidence using multiband GPS, including SatIQ technology for precise location and optimized battery life.

GO BOLDLY

HEALTH AND WELLNESS

DAILY MOVEMENTS

Track daily steps, calories burned, floors climbed, and more right from your wrist4.

HRV STATUS

Get deeper insights into your overall health by monitoring heart rate variability during sleep.

WRIST-BASED HEART RATE

Instinct 3 monitors heart rate to provide you with up-to-date info day and night4.

STRESS TRACKING

See if your day is calm, balanced, or stressful.

MORNING REPORT

Wake up to an overview of sleep quality and recovery level, a daily calendar, heart rate variability info, and more. You can also customise the report to show exactly what you want.

HEALTH SNAPSHOT

With a 2-minute session, record key health stats and generate a report to share with your doctor.

Pulse Ox sensor

Monitor blood oxygen saturation during wake and sleep3.

MINDFUL BREATHING

Start a breathing activity to monitor stress and respiration.

BREATHING

See how you breathe day and night.

HYDRATION

Log your daily fluid intake to remind you to stay properly hydrated.

FITNESS AGE

Assess your fitness level compared to your actual age.

NAP DETECTION

Automatically track and record your daytime naps to discover their benefits for your body.

MENSTRUAL CYCLE AND PREGNANCY

Track your menstrual cycle or pregnancy to get exercise and nutrition advice.

ACTIVITY TRACKING

PRELOADED SPORTS PROFILES

Track activities including cycling, open water swimming, strength training, and more.

GARMIN COACH

Train for a race, reach a goal, or improve fitness with Garmin Coach training plans for runners and cyclists.

WORKOUT CREATION

Create step-by-step workouts from over 1600 exercises in the Garmin Connect™ app and send them directly to your watch.

MINUTES OF INTENSITY

Keep track of minutes of i
Moderate and intense activity.

VO2 MAX

Check your current fitness level and track changes over time to set goals, evaluate progress, and much more.

HEAT AND ALTITUDE ACCLIMATION

See how your body reacts to altitude or heat based on health metrics.

HIIT WORKOUTS

Track HIIT workouts, including AMRAP, EMOM, Tabata, or custom workouts.

DAILY SUGGESTED WORKOUTS

View daily suggested workouts for the entire week, adapting after each run or ride.

Recovery time

Find out how long you need to rest before your next high-intensity workout based on your last session.

ALWAYS CONNECTED

Garmin Connect

View your health and fitness info, connect with friends, and much more with our free app—no subscription needed.

Garmin Messenger™ App

Communicate with two-way messages5 right from your wrist.

SMART NOTIFICATIONS

Receive emails, texts, and alerts on your watch when paired with your compatible Apple or Android smartphone.

CONTACTLESS PAYMENTS

Speed up payments with supported providers.

SAFETY AND TRACKING FEATURES

If you don’t feel safe or the watch detects an incident, it sends a message with your real-time location6.

CONNECT IQ™ STORE

Add watch faces, data fields, and apps to your paired watch.

LIVETRACK FEATURE

Your friends and family can follow your real-time location6 and view preplanned routes.

ABC SENSORS

Navigate your next trail with an altimeter, barometer, and 3-axis electronic compass.

GARMIN SHARING

Use this feature to easily share saved locations, routes, and workouts with your friends’ compatible Garmin devices.

What you’ll love

Sleep score and Insights

Battery life (smartwatch mode) Up to 28 days

Unlimited with solar charging

DAILY SUGGESTED WORKOUTS

Blood oxygen saturation Pulse Ox

LED flashlight

Garmin Pay™

Multi-band GPS

TRAINING READINESS

Training Status

Display type Monochrome, anti-reflective, transflective MIP (Memory-In-Pixel)

Solar charging

Water rating 10 ATM

General

Band material Silicone

Lens material Power Glass™

Bezel material Aluminium/reinforced polymer fiber

Case material Reinforced fiber polymer

Compatible with QuickFit™ bands Yes (22 mm)

Case size 45 x 45 x 14.9 mm

Fits wrists with a circumference of 137-204 mm

Weight 52 g

Display size Custom dual-window design; 23 x 23 mm (0.9″ x 0.9″)

Display resolution 176 x 176 pixels

Battery life Smartwatch: up to 28 days/unlimited with solar charging*

Battery saver watch mode: up to 65 days/unlimited with solar charging*

GPS only: up to 40 hours/130 hours with solar power

All satellite systems: up to 28 hours/50 hours with solar power**

All satellite systems + Multiband: up to 24 hours or 40 hours with solar power***

Max battery GPS mode: up to 100 hours/unlimited with solar charging**

Expedition GPS: up to 36 days/unlimited with solar charging*

*Solar charging, worn all day, 3 hours per day outdoors in 50,000 lux conditions

**Solar charging, use in 50,000 lux conditions

***Solar charging, use in 50,000 lux conditions; typical SatIQ technology use

Charging method Proprietary Garmin charger

Memory/history 128 MB

Watch functions

Time/date Yes

GPS time sync

Automatic daylight saving time

Alarm

Countdown timer

Stopwatch

Sunrise/sunset times

Health and wellness monitoring

Wrist heart rate (constant, every second)

Heart ra
daily resting heart rate

Abnormal heart rate alerts Yes (high and low)

Respiratory rate (24×7)

AGE FITNESS

BODY BATTERY™ ENERGY MONITORING

Daily stress level

Relaxation reminders

Breathing timer for relaxation

Breathing exercises

Sleep Yes (advanced)

Sleep coach

Nap detection

Hydration Yes (in Garmin Connect™ and optional Connect IQ™ widget)

Women’s health Yes (in Garmin Connect™ and optional Connect IQ™ widget)

Health snapshot

Sensors

GPS

GLONASS

Galileo

SatIQ™ technology

Garmin Elevate™ wrist heart rate

Pulse Ox saturation

Barometric altimeter

Compass

Gyroscope

Accelerometer

Thermometer

Smart Features

Bluetooth®, ANT+® connectivity

Connect IQ™ (watch faces, data fields, widgets, and downloadable apps)

On-device Connect IQ™ Store

Smart Notifications

Auto reply with preset messages (Android™ only)

Morning report

Calendar

Weather forecast

Real-time settings sync from Garmin Connect™ app

Customisable power saving

Smartphone music control

Find My Phone

Find My Watch

Compatible with Garmin Messenger app

VIRB™ remote control

Smart Trainer control

Compatible with Garmin Connect™ Mobile

Smartphone compatibility iPhone®, Android™

Garmin Share

Activity Profiles

Gym Functional strength, HIIT, Cardio, Elliptical, Stair Stepping, Floor Climbing, Indoor rowing, Jump rope

Multisport Triathlon

Wellness Walking, Indoor walking, Pilates, Yoga

Indoor running Treadmill running, Indoor track running, Virtual running

Outdoor running Running, Outdoor track running, Trail running, Obstacle race

Outdoor Hiking, Indoor climbing, Bouldering, Climbing, Tech & Smartwatch, Horseback riding, Golf, Disc golf, Archery

Cycling Bike, Road cycling, Mountain biking, Gravel cycling, Bike commuting, Bike touring, eBiking, eMountain Biking, Indoor cycling, Cyclocross, BMX

Swimming Pool swimming, Open water swimming

WATER SPORTS & MARINE SUP, Rowing, Kayaking, Surfing, Kiteboarding, Windsurfing, Fishing, Nautical mode, Water skiing, Snorkeling, Wakeboarding, Wakesurfing, Tubing, Rapids

Motor sports Motorcycle, Overlanding, Motocross, Quad, Snowmobile

Racket sports Tennis, Pickleball, Badminton, Squash, Table tennis, Padel, Platform tennis, Racquetball

Winter sports Skiing, Snowboarding, Off-piste snowboarding, Classic cross-country skiing, Skate cross-country skiing, Backcountry skiing, Ice skating, Snowshoeing

Team sports Basketball, Volleyball, Field hockey, Ice hockey, Soccer, Football, Lacrosse, Rugby, Ultimate Frisbee, Cricket, Softball, Baseball

In the ring Boxing, Mixed martial arts

Others Jumpmaster, Tactical, Inline skating

Safety and Tracking Features

Incident detection during select activities

Incident detection alert on smartphone for wrist devices

Assistance request

LiveTrack

Real-time event sharing

Tactical features

Dual grid coordinates

XERO™ positions

Gaming Features

Gaming activities

Compatible with GameOn™ app

Daily Tracking Features

Step counter

Move alerts (displayed on device after inactivity)

Auto goal (tracks activity level and assigns daily step goal)

Calories burned

Floors climbed

Distance travelled

Intensity minutes

TrueUp™

Move IQ™

Garmin Connect™ challenges Yes (optional Connect IQ app)

Gym & Fitness Features

Cardio workouts

Functional strength workouts

HIIT workouts

Yoga workouts

Pilates workouts

Automatic rep counting

Training, Planning, and Analysis Features

Customisable data pages

Downloadable training plans

Course guidance

HR zones

HR alerts

HR calories

% max HR

% HRR

Recovery time

Auto max HR

Quick view/wi
Race widget

HRV Status

HR Transmission (transmits HR data to paired devices via ANT+™)

Respiration rate (during activity) Yes (with compatible accessory)

GPS speed and distance

Customizable activity profiles

Auto Pause®

Interval training

Enhanced interval training (includes free repeats, interval data page, recovery time screen, and automatic detection)

Advanced workouts

Power mode: customizable battery settings during activity

Cardio, Running Pace, and Distance

Auto Lap®

Manual lap

Recovery timer

Configurable lap alerts

Heat and altitude acclimation

VO2 max (running)

VO2 Max (Trail Run)

Load Ratio

TRAINING LOAD

Focus Training Load

training effect

Training Effect (anaerobic)

Primary benefit (Training Effect labels)

Training benefits

Custom alerts

Audio alerts

Multisport auto transition

Estimated time of arrival

Virtual Partner

Race against previous activity

Automatic multisport activities

Manual multisport activities

Touch and/or Button Lock

Shortcut keys

Auto scroll

Activity history on watch

Physio TrueUp

Unified Training Status

Running Features

GPS-based distance, time, and pace

Running dynamics

Vertical oscillation and ratio

Ground contact time and balance Yes (GCT with compatible accessory)

Stride length (real-time)

Cadence (provides real-time steps per minute)

Running power

Grade-adjusted pace

Performance condition

Anaerobic threshold Yes (with compatible accessory)

Pace strategies PacePro™

Running workouts

Auto Climb for trail running

Race predictions

Compatible with Foot Pod

Run/walk detection/stop

Golf Features

Yardage to front, middle, and back of green

Yardage to layup/dogleg

Shot distance measurement (allows precise yardage measurement for shots from anywhere on the course) Manual

Digital scorecard Yes

Stat tracking (strokes, putts per round, greens and fairways hit)

Garmin AutoShot™

Automatic CourseView updates

Green view with manual Pin Position

Course hazards and targets

Round timer/odometer

Compatible with automatic club tracking (accessory required)

Pairs with Garmin Golf app

Tournament rules

Outdoor Features

Point-to-point navigation

Real-time trail map

Back to start

TracBack®

UltraTrac mode

WAYPOINT

Elevation profile

Distance to destination

Barometric trend indicator

Vertical speed

Total ascent/descent

Projected elevation graph

GPS coordinates

Sight ‘N Go point and shoot

Area calculation

Projected waypoint

Sun and moon information

Expedition GPS activities

Tides

Quick tide view

Cycling Features

Courses

Lap and max power in lap (with power sensor)

Race against previous activity

Alerts (alarm triggers when time, distance, heart rate, or calorie goal is reached)

Power threshold (FTP, Functional Threshold Power)

Grit & Flow MTB

Advanced cycling dynamics

Compatible with Vector™ and Rally™ (power sensors)

Compatible with Varia Vision™

Compatible with Varia radar™

Compatible with Varia lights™

Compatible with speed and cadence sensors

Compatible with power sensor

Swimming Features

Open water swim metrics (distance, pace, stroke count/rate, calories)

Pool swim metrics (laps, distance, pace, stroke count/rate, calories)

Stroke type detection (pool swim only – freestyle, backstroke, breaststroke, butterfly)

Drill logging (pool swim only)

Basic recovery timer (pool swim only)

Repeat with recovery timer (pool swim only)
pool)

AUTOMATIC REST TIMER (pool swimming only)

Time and distance alerts

Countdown start (pool swimming only)

Swimming workouts

Underwater wrist heart rate

Heart rate from external chest strap (real-time during rests, interval and session stats during rests, and automatic heart rate download after swimming activity)

Kids activity tracking features

Toe-to-Toe™ Challenges app Yes (optional Toe-to-Toe™ Challenges app available on Connect IQ)

PACKAGE

Instinct 3 Smartwatch – 45 mm, Solar with silicone band

Charging/data cable

Documentation