INSTINCT 2 SERIES ® Owner’s Manual
© 2022 Garmin Ltd. or its subsidiaries All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.
Table of Contents Introduction......................................1 Getting Started........................................ 1 Buttons................................................. 2 Using the Watch.................................. 3 Clearing User Data with the Kill Switch Feature................................. 3 Instinct 2 Series Models......................... 3 Clocks.............................................. 4 Setting an Alarm......................................
Activities and App Settings............... 25 Activity Alerts................................. 27 Enabling Auto Climb...................... 28 Changing the GPS Setting............. 29 Training.......................................... 29 Workouts............................................... 29 Following a Workout From Garmin Connect.............................................. 29 Starting a Workout............................ 30 Following a Daily Suggested Workout........................................
Altimeter and Barometer...................... 56 Altimeter Settings.............................. 56 Calibrating the Barometric Altimeter......................................... 57 Barometer Settings........................... 57 Calibrating the Barometer............. 57 Wireless Sensors...................................58 Pairing Your Wireless Sensors......... 59 Running Dynamics............................ 59 Training with Running Dynamics.. 59 Tips for Missing Running Dynamics Data.....................
Creating a Course on Garmin Connect.............................................. 75 Sending a Course to Your Device............................................. 75 Viewing or Editing Course Details.... 75 Projecting a Waypoint........................... 76 Navigation Settings............................... 76 Customizing Map Features.............. 76 Heading Settings............................... 76 Setting Navigation Alerts.................. 76 Power Manager Settings................
Introduction WARNING 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. Getting Started When using your watch the first time, you should complete these tasks to set it up and get to know the basic features. 1 Press CTRL to turn on the watch (Buttons, page 2). 2 Follow the on-screen instructions to complete the initial setup.
Buttons LIGHT CTRL Press to turn the backlight on and off. Press to turn the device on. Hold to view the controls menu. GPS Press to view the activity list and start or stop an activity. Press to choose an option in a menu. Hold to view GPS coordinates and save your location. BACK SET DOWN ABC UP MENU 2 Press to return to the previous screen. Hold to view the clock menu. Press to scroll through the glance loop and menus. Hold to view the altimeter, barometer, and compass (ABC) screen.
Using the Watch • Hold CTRL to view the controls menu (Controls, page 49). The controls menu provides quick access to frequently used functions, such as turning on do not disturb mode, saving a location, and turning the watch off. • From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page 37). • From the watch face, press GPS to start an activity or open an app (Activities and Apps, page 7).
Clocks Setting an Alarm You can set multiple alarms. You can set each alarm to sound once or to repeat regularly. 1 From any screen, hold SET. 2 Select Alarms. 3 Enter the alarm time. 4 Select Repeat, and select when the alarm should repeat (optional). 5 Select Sound and Vibe, 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).
Using the Stopwatch 1 2 3 4 From any screen, hold SET. Select Stopwatch. Press GPS to start the timer. Press SET to restart the lap timer . The total stopwatch time continues running. 5 Press GPS to stop both timers. 6 Press UP, and select an option. Syncing the Time with GPS Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day.
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 specific number of minutes or hours before the actual sunrise occurs, select Til Sunrise > Status > On, select Time, and enter the time.
Starting a Trucker Health Activity You can follow preloaded workouts designed to be done during your driving breaks. 1 From the watch face, press GPS. 2 Select Trucker Health. 3 Select a workout type. 4 Select a workout duration. 5 If necessary, open the dēzl app to view exercise tutorials. 6 Press GPS to start the workout. After you begin a workout, the device displays each step of the workout, the time left for each step, and your current heart rate.
Starting an Activity When you start an activity, GPS turns on automatically (if required). 1 From the watch face, press GPS. 2 Select an option: • Select an activity from your favorites. • Select , and select an activity from the extended activity list. 3 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch is ready.
Running Going for a Virtual Run You can pair your Instinct 2 device with a compatible third-party app to transmit pace, heart rate, or cadence data. 1 From the watch face, press GPS. 2 Select Virtual Run. 3 On your tablet, laptop, or smartphone, open the Zwift™ app or another virtual training app. 4 Follow the on-screen instructions to start a running activity and pair the devices. 5 Press GPS to start the activity timer. 6 After you complete your run, press GPS to stop the activity timer.
Stroke Types Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 24).
Training with the Drill Log The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes. 1 During your pool swim activity, press UP or DOWN to view the drill log screen. 2 Press SET to start the drill timer. 3 After you complete a drill interval, press SET. The drill timer stops, but the activity timer continues to record the entire swim session.
Indoor Activities The Instinct watch can be used for training indoors, such as running on an indoor track or using a stationary bike or indoor trainer. GPS is turned off for indoor activities (Activities and App Settings, page 25). When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the watch. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS.
Using an ANT+ Indoor Trainer ® Before you can use a compatible ANT+ indoor trainer, you must mount your bike on the trainer and pair it with your device (Pairing Your Wireless Sensors, page 59). You can use your device with an indoor trainer to simulate resistance while following a course, ride, or workout. While using an indoor trainer, GPS is turned off automatically. 1 From the watch face, press GPS. 2 Select Bike Indoor. 3 Hold MENU. 4 Select Smart Trainer Options.
Recording a Bouldering Activity You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock formation. 1 From the watch face, press GPS. 2 Select Bouldering. 3 Select a grading system. NOTE: The next time you start a bouldering activity, the device uses this grading system. You can hold MENU, select the activity settings, and select Grading System to change the system. 4 Select the difficulty level for the route. 5 Press GPS to start the route timer.
Going Hunting You can save locations relevant to your hunt and view a map of saved locations. 1 From the watch face, press GPS. 2 Select Hunt. 3 From the time of day data screen, press GPS > Start Hunt. 4 From the time of day data screen, press GPS, and select an option: • To save your current location, select Save Location. • To view locations saved during this hunt activity, select Hunt Locations. • To view all previously saved locations, select Saved Locations.
Recording a Backcountry Skiing Activity The backcountry skiing activity lets you manually switch between climbing and descending tracking modes so you can accurately track your statistics. 1 From the watch face, press GPS. 2 Select Backcountry Ski. 3 Select an option: • If you are starting your activity on a climb, select Climbing. • If you are starting your activity moving downhill, select Descending. 4 Press GPS to start the activity timer.
Golfing Playing Golf Before you play a course for the first time, you must download it from the Garmin Connect app (Garmin Connect, page 65). Courses downloaded from the Garmin Connect app are updated automatically. Before you play golf, you should charge the watch (Charging the Watch, page 80). 1 From the watch face, press GPS. 2 Select Golf. 3 Go outside, and wait while the watch locates satellites. 4 Select a course from the list of available courses. 5 Select to keep score. 6 Select a tee box.
Golf Menu During a round, you can press GPS to open additional features in the golf menu. End Round: Ends the current round. Pause Round: Pauses the current round. You can resume the round at any time by starting a Golf activity. Change Hole: Allows you to manually change the hole. Move Flag: Allows you to move the pin location to get a more precise distance measurement (Moving the Flag, page 19).
Moving the Flag You can take a closer look at the green and move the pin location. 1 From the hole information screen, press GPS. 2 Select Move Flag. 3 Press UP or DOWN to move the pin location. 4 Press GPS. The distances on the hole information screen are updated to show the new pin location. The pin location is saved for only the current round. Changing Holes You can change holes manually from the hole view screen. 1 While playing golf, press GPS. 2 Select Change Hole. 3 Select a hole.
Keeping Score 1 From the hole information screen, press GPS. 2 Select Scorecard. The scorecard appears when you are on the green. 3 Press UP or DOWN to scroll through the holes. 4 Press GPS to select a hole. 5 Press UP or DOWN to set the score. Your total score is updated. Enabling Statistics Tracking The Stat Tracking feature enables detailed statistics tracking while playing golf. 1 From the hole information screen, hold MENU. 2 Select the activity settings.
Jump Types The jumpmaster feature allows you to set the jump type to one of three types: HAHO, HALO, or Static. The jump type selected determines what additional setup information is required (Entering Jump Information, page 21). For all jump types, drop altitudes and opening altitudes are measured in feet above ground level (AGL). HAHO: High Altitude High Opening. The jumpmaster jumps from a very high altitude and opens the parachute at a high altitude.
Entering Wind Information for a Static Jump 1 2 3 4 Press GPS. Select Jumpmaster > Static > Wind. Enter a wind speed in knots and select Done. Enter a wind direction in degrees and select Done. Constant Settings Select Jumpmaster, select a jump type, and select Constant. Percent Max.: Sets the jump range for all jump types. A setting less than 100% decreases the drift distance to the DIP, and a setting greater than 100% increases the drift distance.
Viewing Tide Information WARNING Tide information is for information purposes only. It is your responsibility to heed all posted water-related guidance, to remain aware of your surroundings, and to use safe judgment in, on, and around the water at all times. Failure to heed this warning could result in serious personal injury or death. NOTE: This feature is only available on Instinct 2 - Surf Edition models.
Changing the Order of an Activity in the Apps List 1 2 3 4 5 Hold MENU. Select Activities & Apps. Select an activity. Select Reorder. Press UP or DOWN to adjust the position of the activity in the apps list. Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity. 1 Hold MENU. 2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens. 6 Select a data screen to customize.
Activities and App Settings These settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types. Hold MENU, select Activities & Apps, select an activity, and select the activity settings. 3D Distance: Calculates your distance traveled using your elevation change and your horizontal movement over ground.
watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges. Record Activity: Enables activity FIT file recording for golf activities. FIT files record fitness information that is tailored for Garmin Connect. Recording Interval: Sets the frequency for recording track points during an expedition.
Activity Alerts You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts. Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the watch to alert you when you burn a specified number of calories.
Setting an Alert 1 Hold MENU. 2 Select Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Alerts. 6 Select an option: • Select Add New to add a new alert for the activity. • Select the alert name to edit an existing alert. 7 If necessary, select the type of alert. 8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert. 9 If necessary, turn on the alert.
Changing the GPS Setting For more information about GPS, go to www.garmin.com/aboutGPS. 1 Hold MENU. 2 Select Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select GPS. 6 Select an option: • Select Off to disable GPS for the activity. • Select Normal (GPS Only) to enable the GPS satellite system. • Select GPS + GLONASS (Russian satellite system) for more accurate position information in situations with poor sky visibility.
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 > 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.
Starting an Interval Workout 1 From the watch face, press GPS. 2 Select an activity. 3 Hold MENU. 4 Select Training > Intervals > Do Workout. 5 Press GPS to start the activity timer. 6 When your interval workout has a warm up, press SET to begin the first interval. 7 Follow the on-screen instructions. After you complete all of the intervals, a message appears.
Starting a PacePro Plan Before you can start a PacePro plan, you must download a plan from your Garmin Connect account. 1 From the watch face, press GPS. 2 Select an outdoor running activity. 3 Hold MENU. 4 Select Training > PacePro Plans. 5 Select a plan. 6 Press GPS. TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan. 7 Select Accept Plan to start the plan. 8 If necessary, select to enable course navigation. 9 Press GPS to start the activity timer.
Using Virtual Partner ® Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it. NOTE: This feature is not available for all activities. 1 Hold MENU. 2 Select Activities & Apps. 3 Select an activity. 4 Select the activity settings. 5 Select Data Screens > Add New > Virtual Partner. 6 Enter a pace or speed value. 7 Press UP or DOWN to change the location of the Virtual Partner screen (optional).
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 watch. 1 From the watch face, hold MENU. 2 Select History > Activities. 3 Select an activity. 4 Press GPS. 5 Select an option: • To view additional information about the activity, select All Stats.
Restoring a Personal Record You can set each personal record back to the one previously recorded. 1 From the watch face, hold MENU. 2 Select History > Records. 3 Select a sport. 4 Select a record to restore. 5 Select Previous > . NOTE: This does not delete any saved activities. Clearing Personal Records 1 2 3 4 From the watch face, hold MENU. Select History > Records. Select a sport.
Customizing the Watch Face You can customize the watch face information and appearance. 1 From the watch face, hold MENU. 2 Select Watch Face. 3 Press UP or DOWN to preview the watch face options. 4 Press GPS. 5 Select an option: • To activate the watch face, select Apply. • To customize the data that appears on the watch face, select Customize, press UP or DOWN to preview the options, and press GPS.
Glances Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 39). Some glances require a Bluetooth connection to a compatible phone. Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance Loop, page 39). ® Name Description ABC Displays combined altimeter, barometer, and compass information.
Name Description 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 phone. My Love Rewards Displays your Love's rewards information on your Instinct 2 - dēzl Edition watch. NOTE: This feature is not available for all product models.
Viewing the Glance Loop Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your watch, you can view data from your phone, such as notifications, weather, and calendar events. 1 Press UP or DOWN. The watch scrolls through the glance loop and displays summary data for each glance. 2 Press GPS to view more information. 3 Select an option: • Press DOWN to view details about a glance. • Press GPS to view additional options and functions for a glance.
Performance Measurements These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat Analytics. For more information, go to garmin.com /performance-data/running.
Getting Your VO2 Max. Estimate for Cycling This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your Instinct 2 device (Pairing Your Wireless Sensors, page 59). If you are using a chest heart rate monitor, you must put it on and pair it with your device.
Performance Condition As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate. Performance condition values range from -20 to +20.
Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 59), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 41). NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete.
Performing a Guided Test to Determine Your Lactate Threshold This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 59). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold.
Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. Peaking: Peaking means that you are in ideal race condition. Your recently reduced training load is allowing your body to recover and fully compensate for earlier training.
Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high.
About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity.
Pausing and Resuming Your Training Status If you are injured or sick, you can pause your training status. You can continue to record fitness activities, but your training status, training load focus, recovery feedback, and workout recommendations are temporarily disabled. You can resume your training status when you are ready to start training again. For best results, you need at least two VO2 max. measurements each week (About VO2 Max. Estimates, page 40).
Controls The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 50). From any screen, hold CTRL. Icon Name Description Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 4). Altimeter Select to open the altimeter screen. Alt. Time Zones Select to view the current time of day in additional time zones (Adding Alternate Time Zones, page 5).
Icon Name Description Lock Keys Select to lock the buttons to prevent inadvertent presses. Moon Phase Select to view moonrise and moonset times, along with the moon phase, based on your GPS position. Music Controls Select to control music playback on your phone. Night Vision Select to reduce backlight intensity for compatibility with night vision goggles and disable the wrist heart rate monitor. NOTE: This feature is not available for all product models.
Music Playback Controls NOTE: Music playback controls may look different, depending on the selected music source. Select to view more music playback controls. Select to browse the audio files and playlists for the selected source. Select to adjust the volume. Select to play and pause the current audio file. Select to skip to the next audio file in the playlist. Hold to fast forward through the current audio file. Select to restart the current audio file.
Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases, you must set up at least one payment card. You can use your watch to pay for purchases in a participating store. 1 Hold CTRL. 2 Select . 3 Enter your four-digit passcode. NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your passcode in the Garmin Connect app. Your most recently used payment card appears.
Wrist Heart Rate Your watch has a wrist-based heart rate monitor, and you can view your heart rate data on the heart rate glance (Viewing the Glance Loop, page 39). The watch is also compatible with chest heart rate monitors. If both wrist-based heart rate and chest heart rate data are available when you start an activity, your watch uses the chest heart rate data.
Wrist Heart Rate Monitor Settings Hold MENU, and select Sensors & Accessories > Wrist Heart Rate. Status: Enables or disables the wrist heart rate monitor. The default value is Auto, which automatically uses the wrist heart rate monitor unless you pair an external heart rate monitor. NOTE: Disabling the wrist heart rate monitor also disables the wrist-based pulse oximeter sensor. You can perform a manual reading from the pulse oximeter glance.
Pulse Oximeter The Instinct 2 watch has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can be valuable in understanding your overall health and help you determine how your body is adapting to altitude. Your watch gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed. This is referred to as SpO2. On the watch, your pulse oximeter readings appear as an SpO2 percentage.
Compass Settings Hold MENU, and select Sensors & Accessories > Compass. Calibrate: Allows you to manually calibrate the compass sensor (Calibrating the Compass Manually, page 56). Display: Sets the directional heading on the compass to letters, degrees, or milliradians. North Ref.: Sets the north reference of the compass (Setting the North Reference, page 56).
Calibrating the Barometric Altimeter Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometric altimeter if you know the correct elevation. 1 Hold MENU. 2 Select Sensors & Accessories > Altimeter. 3 Select an option: • To calibrate automatically from your GPS starting point, select Auto Cal., and select an option. • To enter the current elevation manually, select Calibrate > Enter Manually.
Wireless Sensors Your watch can be paired and used with wireless ANT+ or Bluetooth sensors (Pairing Your Wireless Sensors, page 59). After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 24). If your watch was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.
Pairing Your Wireless Sensors The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range. 1 If you are pairing a heart rate monitor, put on the heart rate monitor.
Tips for Missing Running Dynamics Data If running dynamics data does not appear, you can try these tips. • Make sure you have a running dynamics accessory, such as the HRM-Pro accessory. Accessories with running dynamics have on the front of the module. • Pair the running dynamics accessory with your Instinct device again, according to the instructions. • If you are using the HRM-Pro accessory, pair it with your Instinct device using ANT+ technology, rather than Bluetooth technology.
Controlling a VIRB Action Camera 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 59). The VIRB glance is automatically added to the glance loop. 3 Press UP or DOWN from the watch face to view the VIRB glance. 4 If necessary, wait while your watch connects to your camera.
Xero Laser Location Settings Before you can customize laser location settings, you must pair a compatible Xero device (Pairing Your Wireless Sensors, page 59). Hold MENU, and select Sensors & Accessories > XERO Laser Locations > Laser Locations. During Activity: Enables the display of laser location information from a compatible, paired Xero device during an activity. Share Mode: Allows you to share laser location information publicly or broadcast it privately. Map represents your location on the map.
Pairing Your Smartphone with Your Device To use the connected 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.
Replying to a Text Message NOTE: This feature is available only for Android phones. When you receive a text message notification on your watch, you can send a quick reply by selecting from a list of messages. You can customize messages in the Garmin Connect app. NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges or limits.
Garmin Connect You can connect with your friends on Garmin Connect. Garmin Connect 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, triathlons, and more. To sign up for a free account, you can download the app from the app store on your phone (garmin.com/connectapp), or go to connect.garmin.com.
Updating the Software Using the Garmin Connect App Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the watch with a compatible phone (Pairing Your Smartphone with Your Device, page 63). Sync your watch with the Garmin Connect app (Using the Garmin Connect App, page 65). When new software is available, the Garmin Connect app automatically sends the update to your watch.
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 offline, allowing you to share and sync data with your compatible Garmin device. You can use the mobile app to download maps for offline access, and then navigate anywhere without using your cellular service. You can download the Garmin Explore app from the app store on your phone (garmin.
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 calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account. 1 Hold MENU.
Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50–60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60–70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70–80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80–90% Fast pace and a bit uncomfortable, breathing forceful Im
Safety and Tracking Features CAUTION The safety and tracking features are supplemental features and should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf. The Instinct 2 watch has safety and tracking features that must be set up with the Garmin Connect app. NOTICE To use these features, the Instinct 2 watch must be connected to the Garmin Connect app using Bluetooth technology.
Health and Wellness Settings Hold MENU, and select Health & Wellness. Heart Rate: Allows you to customize the wrist heart rate monitor settings (Wrist Heart Rate Monitor Settings, page 54). Pulse Ox Mode: Allows you to select a pulse oximeter mode (Setting the Pulse Oximeter Mode, page 55). Move Alert: Enables or disables the Move Alert feature (Using the Move Alert, page 71). Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities.
Using Automated Sleep Tracking 1 Wear your device while sleeping. 2 Upload your sleep tracking data to the Garmin Connect site (Using the Garmin Connect App, page 65). You can view your sleep statistics on your Garmin Connect account. You can view sleep information from the previous night on your Instinct 2 device (Glances, page 37). Navigation Viewing and Editing Your Saved Locations TIP: You can save a location from the controls menu (Controls, page 49). 1 From the watch face, press GPS.
Navigating to the Starting Point of a Saved Activity You can navigate back to 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 TracBack.
Navigating with Sight 'N Go You can point the device at an object in the distance, such as a water tower, lock in the direction, and then navigate to the object. 1 From the watch face, press GPS. 2 Select an activity. 3 Hold MENU. 4 Select Navigation > Sight 'N Go. 5 Point the top of the watch at an object, and press GPS. Navigation information appears. 6 Press GPS to begin navigation.
Creating a Course on Garmin Connect Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 65). 1 From the Garmin Connect app, select or . 2 Select Training > Courses > Create Course. 3 Select a course type. 4 Follow the on-screen instructions. 5 Select Done. NOTE: You can send this course to your device (Sending a Course to Your Device, page 75).
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 to enter the distance. 7 Press GPS to save. The projected waypoint is saved with a default name.
Customizing the Battery Saver Feature The battery saver feature allows you to quickly adjust system settings to extend battery life in watch mode. You can turn on the battery saver feature from the controls menu (Controls, page 49). 1 Hold MENU. 2 Select Power Manager > Battery Saver. 3 Select Status to turn on the battery saver feature. 4 Select Edit, and select an option: • Select Watch Face to enable a low-power watch face that updates once per minute. • Select Phone to disconnect your paired phone.
System Settings Hold MENU, and select System. Language: Sets the language displayed on the watch. Time: Adjusts the time settings (Time Settings, page 78). Backlight: Adjusts the screen settings (Changing the Backlight Settings, page 79). Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations. Do Not Disturb: Allows you to enable the Do Not Disturb mode. You can edit your preferences for the screen, alerts, and wrist gestures.
Changing the Backlight Settings 1 2 3 4 Hold MENU. Select System > Backlight. Select Night Vision to reduce the backlight intensity for compatibility with night vision goggles (optional). Select an option: • Select During Activity. • Select General Use. • Select During Sleep. 5 Select an option: • Select Keys to turn 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.
Viewing E-label Regulatory and Compliance Information The label for this device is provided electronically. The e-label may provide regulatory information, such as identification numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information. 1 Hold MENU. 2 From the system menu, select About. Device Information Charging the Watch WARNING This device contains a lithium-ion battery.
Specifications Battery type Rechargeable, built-in lithium-ion battery Water rating 10 ATM1 Operating and storage temperature range From -20º to 60ºC (from -4º to 140ºF) USB charging temperature range From 0º to 45ºC (from 32º to 113ºF) Solar charging temperature range From 0° to 60°C (from 32° to 140°F) Wireless frequency 2.
Cleaning the Watch CAUTION Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. NOTICE Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger.
Changing the Bands You can replace the bands with new Instinct 2 bands or compatible QuickFit 22 bands. 1 Use the pin tool to push in the watch pin. ® 2 Remove the band from the watch.
3 Select an option: • To install Instinct 2 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. NOTE: Make sure the band is secure. The watch pin should align with the holes on the device. • To install QuickFit 22 bands, remove the watch pin from the Instinct 2 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. Data Management NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT , and Mac OS 10.3 and earlier. ® ® ® Deleting Files NOTICE If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 2 3 4 Open the Garmin drive or volume. If necessary, open a folder or volume. Select a file.
Is my phone compatible with my watch? The Instinct 2 watch is compatible with phones using Bluetooth technology. Go to www.garmin.com/ble for Bluetooth compatibility information. My phone will not connect to the watch If your phone will not connect to the watch, you can try these tips. • Turn off your phone and your watch, and turn them back on again. • Enable Bluetooth technology on your phone. • Update the Garmin Connect app to the latest version.
Tips for Maximizing the Battery Life To extend the life of the battery, you can try these tips. • Change the power mode during an activity (Changing the Power Mode, page 77). • Turn on the battery saver feature from the controls menu (Controls, page 49). • Reduce the screen timeout (Changing the Backlight Settings, page 79). • Reduce the screen brightness (Changing the Backlight Settings, page 79). • Use UltraTrac satellite mode for your activity.
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 the watch on your non-dominant wrist. • Carry the watch in your pocket when pushing a stroller or lawn mower.
Appendix Data Fields NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth accessories to display data. Some data fields appear in more than one category on the watch. TIP: You can also customize the data fields from the watch settings in the Garmin Connect app. Cadence Fields Name Description Avg. Cadence Cycling. The average cadence for the current activity. Avg. Cadence Running. The average cadence for the current activity. Cadence Cycling.
Name Description Elevation The altitude of your current location above or below sea level. Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance. GPS Elevation The altitude of your current location using GPS. Grade The calculation of rise (elevation) over run (distance). For example, if for every 3 m (10 ft.) you climb you travel 60 m (200 ft.), the grade is 5%. Lap Ascent The vertical distance of ascent for the current lap.
Name Description Int. Avg. %HRR The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current swim interval. Int. Avg. %Max. The average percentage of maximum heart rate for the current swim interval. Int. Avg. HR The average heart rate for the current swim interval. Int. Max. %HRR The maximum percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current swim interval. Int. Max. %Max.
Name Description Course The direction from your starting location to a destination. Course can be viewed as a planned or set route. You must be navigating for this data to appear. Dest. Wpt The last point on the route to the destination. You must be navigating for this data to appear. Dist. Remaining The remaining distance to the final destination. You must be navigating for this data to appear. Distance To Next The remaining distance to the next waypoint on the route.
Name Description Grit The measurement of difficulty for the current activity based on elevation, gradient, and rapid changes in direction. Lap Flow The overall flow score for the current lap. Lap Grit The overall grit score for the current lap. Laps The number of laps completed for the current activity. Load The training load for the current activity. Training load is the amount of excess postexercise oxygen consumption (EPOC), which indicates the strenuousness of your workout. Max.
PacePro Fields Name Description Next Split Distance Running. The total distance of the next split. Next Split Target Pace Running. The target pace for the next split. Overall Ahead/Behind Running. The overall time ahead or behind of the target pace. Split Distance Running. The total distance of the current split. Split Distance Remaining Running. The remaining distance of the current split. Split Pace Running. The pace for the current split. Split Target Pace Running.
Name Description Lap R. PPP The average power phase peak angle for the right leg for the current lap. Lap R. PP The average power phase angle for the right leg for the current lap. Last Lap NP The average Normalized Power for the last completed lap. Last Lap Power The average power output for the last completed lap. Left PPP The current power phase peak angle for the left leg. Power phase peak is the angle range over which the rider produces the peak portion of the driving force.
Run Dynamics Name Description Avg. GCT Bal. The average ground contact time balance for the current session. Avg GCT The average amount of ground contact time for the current activity. Avg. Stride Len. The average stride length for the current session. Avg. Vert. Osc. The average amount of vertical oscillation for the current activity. Avg. Vert. Ratio The average ratio of vertical oscillation to stride length for the current session.
Name Description Maximum Speed The top speed for the current activity. Max. Nautical SOG The maximum speed of travel in knots for the current activity, regardless of the course steered and temporary variations in heading. Max. Nautical Speed The maximum speed in knots for the current activity. Move Speed The average speed for the current move. Nautical SOG The actual speed of travel in knots, regardless of the course steered and temporary variations in heading.
Name Description L. Lap Stk. Rate Paddle sports. The average number of strokes per minute (spm) during the last completed lap. L. Lap Strokes Swimming. The total number of strokes for the last completed lap. L. Lap Strokes Paddle sports. The total number of strokes for the last completed lap. L. Len. Stk. Rate The average number strokes per minute (spm) during the last completed pool length. L. Len. Strokes The total number of strokes for the last completed pool length. L. Len. Stk.
Name Description Interval Time The stopwatch time for the current interval. Lap Time The stopwatch time for the current lap. Last Lap Time The stopwatch time for the last completed lap. Last Move Time The stopwatch time for the last completed move. Move Time The stopwatch time for the current move. Moving Time The total time moving for the current activity. Multisport Time The total time for all sports in a multisport activity, including transitions. Overall Ahead/Behind Running.
Ground Contact Time Balance Data NOTE: In the Garmin Connect activity, the running dynamics data displays as colored graphs. Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.
VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 55.4 54 52.5 48.9 45.7 42.1 Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7 Good 60 45.4 44 42.4 39.2 35.5 32.3 Fair 40 41.7 40.5 38.5 35.6 32.3 29.4 Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4 Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 49.6 47.
Wheel Size and Circumference Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings. The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet. Tire Size Wheel Circumference (mm) 20 × 1.
Tire Size Wheel Circumference (mm) 27 × 1-1/4 2161 27 × 1-3/8 2169 29 x 2.1 2288 29 x 2.2 2298 29 x 2.
Index A accessories 52, 58, 85, 86 acclimation 45 activities 7, 8, 12–14, 23–25 custom 11, 24, 75 favorites 23 saving 8 starting 8 activity tracking 71 alarms 4, 27 alerts 6, 27, 28, 71, 76 heart rate 54 altimeter 56 calibrating 57 altitude 45 ANT+ sensors 52, 58 fitness equipment 13 applications 6, 62, 64, 66, 67, 70 smartphone 63 apps 9 assistance 70 auto climb 28 auto rest 10 B backlight 2, 79 bands 83 barometer 56, 57 calibrating 57 battery 81 charging 80 life 81 maximizing 14, 64, 76, 77, 87 Bluetoo
storing data 67 stress level 39, 41 stress score 39, 41 stride length 59, 99 strokes 9, 10 sunrise and sunset times 6, 18 surfing 22 swimming 10, 11 swolf score 9 system settings 78 T target 33 tempe 87 temperature 45, 87 text messages 64 tides 23 time alerts 28 settings 78 zones and formats 78 time zones 5 timer 11–14, 34 countdown 4 tones 4 TracBack 8, 73 tracking 70 tracks 72 training 30–33, 45, 46 plans 29, 31 Training Effect 47 training load 44, 45 training status 30, 44, 45, 48, 79 treadmill 9 triat
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