INSTINCT CROSSOVER 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................................................. 1 Using the Watch.................................. 2 Clearing User Data with the Kill Switch Feature................................. 2 Clocks.............................................. 3 Setting an Alarm...................................... 3 Starting the Countdown Timer............... 3 Saving a Quick Timer...........
Creating an Interval Workout............ 28 Starting an Interval Workout............. 28 About the Training Calendar............. 28 Using Garmin Connect Training Plans............................................... 28 PacePro Training................................... 29 Downloading a PacePro Plan from Garmin Connect.................................29 Starting a PacePro Plan.................... 30 Using Virtual Partner®.......................... 31 Setting a Training Target......................
Tips for Missing Running Dynamics Data................................................ 58 inReach Remote................................ 58 Using the inReach Remote............ 58 VIRB Remote...................................... 58 Controlling a VIRB Action Camera........................................... 59 Controlling a VIRB Action Camera During an Activity...........................59 Xero Laser Location Settings........... 60 Map................................................
Customizing Navigation Data Screens.............................................. 75 Heading Settings............................... 75 Setting Navigation Alerts.................. 75 Power Manager Settings................ 76 Customizing the Battery Saver Feature................................................... 76 Changing the Power Mode................... 76 Customizing Power Modes.................. 76 Restoring a Power Mode...................... 77 System 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 1). 2 Follow the on-screen instructions to complete the initial setup.
LIGHT CTRL Press to turn the device on. Press to turn the backlight on and off. Hold to view the controls menu. START 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 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.
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 START to start the timer. Press SET to restart the lap timer . The total stopwatch time continues running. 5 Press START to stop both timers. 6 Press UP, and select an option. Syncing the Time Each time you turn on the device and acquire satellites or open the Garmin Connect™ app on your paired phone, the device automatically detects your time zone 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.
Stopping an Activity 1 Press START. 2 Select an option: • To resume your activity, select Resume. • To save the activity and return to watch mode, select Save > Done. • To suspend your activity and resume it at a later time, select Resume Later. • To mark a lap, select Lap. • To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack. NOTE: This feature is available only for activities that use GPS.
Going for a Virtual Run You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data. 1 From the watch face, press START. 2 Select Virtual Run. 3 On your tablet, laptop, or phone, 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 START to start the activity timer. 6 After you complete your activity, press START, and select Save.
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 22).
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 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 23). When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the watch. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs or walks using GPS.
Recording a HIIT Activity You can use specialized timers to record a high-intensity interval training (HIIT) activity. 1 From the watch face, press START. 2 Select HIIT. 3 Select an option: • Select Free to record an open, unstructured HIIT activity. • Select HIIT Timers > AMRAP to record as many rounds as possible during a set time period. • Select HIIT Timers > EMOM to record a set number of moves every minute on the minute.
Climbing Sports Recording an Indoor Climbing Activity You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall. 1 From the watch face, press START. 2 Select Climb Indoor. 3 Select to record route statistics. 4 Select a grading system. NOTE: The next time you start an indoor climbing activity, the device uses this grading system. You can hold MENU, select the activity settings, and select Grading System to change the system.
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 START. 2 Select Bouldering. 3 Select a grading system. NOTE: The next time you start a bouldering activity, the watch 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 START to start the route timer.
Going Hunting You can save locations relevant to your hunt and view a map of saved locations. During a hunting activity, the device uses a GNSS mode that conserves battery life. 1 From the watch face, press START. 2 Select Hunt. 3 From the map, press START, and select Start Hunt. 4 Press START, and select an option: • To save your current location, select Save Location. • To view locations saved during this hunt activity, select Hunt 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 START. 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 START 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 63). 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 START. 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 START 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 17).
Changing Holes You can change holes manually from the hole view screen. 1 While playing golf, press START. 2 Select Change Hole. 3 Select a hole. Viewing Measured Shots Before the device can automatically detect and measure shots, you must enable scoring. Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the device records your shot distance so you can view it later.
Recording Statistics Before you can record statistics, you must enable statistics tracking (Enabling Statistics Tracking, page 18). 1 From the scorecard, select a hole. 2 Enter the total number of strokes taken, including putts, and press START. 3 Set the number of putts taken, and press START. NOTE: The number of putts taken is used for statistics tracking only and does not increase your score. 4 If necessary, select an option: NOTE: If you are on a par 3 hole, fairway information does not appear.
Entering Jump Information 1 2 3 4 Press START. Select Jumpmaster. Select a jump type (Jump Types, page 19). Complete one or more actions to enter your jump information: • Select DIP to set a waypoint for the desired landing location. • Select Drop Alt. to set the drop altitude AGL (in feet) when the jumpmaster exits the aircraft. • Select Open Alt to set the open altitude AGL (in feet) when the jumpmaster opens the parachute.
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. More experienced jumpmasters may want to use smaller numbers, and less experienced skydivers may want to use larger numbers. Safety Factor: Sets the margin of error for a jump (HAHO only).
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 Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens. 6 Select a data screen to customize. 7 Select an option: • Select Layout to adjust the number of data fields on the data screen. • Select a field to change the data that appears in the field.
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.
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. By default, GPS track points are recorded once an hour, and they are not recorded after sunset. Recording track points less frequently maximizes battery life. Record After Sunset: Sets the watch to record track points after sunset during an expedition. Record VO2 Max.
Alert Name Alert Type Description Cadence Range You can set minimum and maximum cadence values. Calories Event, recurring You can set the number of calories. Custom Event, recurring You can select an existing message or create a custom message and select an alert type. Distance Recurring You can set a distance interval. Elevation Range You can set minimum and maximum elevation values. Heart Rate Range You can set minimum and maximum heart rate values or select zone changes.
Enabling Auto Climb You can use the auto climb feature to detect elevation changes automatically. You can use it during activities such as climbing, hiking, running, or biking. 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 Auto Climb > Status. 6 Select Always or When Not Navigating. 7 Select an option: • Select Run Screen to identify which data screen appears while running.
Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 63). 1 Select an option: • Open the Garmin Connect app. • Go to connect.garmin.com. 2 Select Training & Planning > Workouts. 3 Find a workout, or create and save a new workout. 4 Select or Send to Device. 5 Follow the on-screen instructions. Starting a Workout Before you can start a workout, you must download a workout from your Garmin Connect account.
Creating an Interval Workout 1 2 3 4 5 From the watch face, press START. Select an activity. Hold MENU. Select Training > Intervals > Edit > Interval > Type. Select Distance, Time, or Open. TIP: You can create an open-ended interval by selecting the Open option. 6 If necessary, select Duration, enter a distance or time interval value for the workout, and select 7 Press BACK. 8 Select Rest > Type. 9 Select Distance, Time, or Open.
PacePro Training Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time. You can also create a pace band for a known course to optimize your pace effort based on elevation changes. You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot before you run the course.
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 START. 2 Select an outdoor running activity. 3 Hold MENU. 4 Select Training > PacePro Plans. 5 Select a plan. 6 Press START. 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 START 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 START. 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 START. 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 START.
Name Description ABC Displays combined altimeter, barometer, and compass information. Alternate time zones Displays the current time of day in additional time zones (Adding Alternate Time Zones, page 4). At altitudes above 800 m (2625 ft.), displays graphs showing altitude-corrected values Altitude acclimation for your average pulse oximeter reading, respiration rate, and resting heart rate for the last seven days. Altimeter Displays the approximate elevation based on pressure changes.
Name Description Pulse oximeter Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings, page 52). If you are too active for the watch to determine your pulse oximeter reading, the measurements are not recorded. Respiration Your current respiration rate in breaths per minute and seven-day average. You can do a breathing activity to help you relax. Sleep Displays total sleep time, a sleep score, and sleep stage information for the previous night.
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 START to view more information. 3 Select an option: • Press DOWN to view details about a glance. • Press START 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 watch (Pairing Your Wireless Sensors, page 56). If you are using a chest heart rate monitor, you must put it on and pair it with your watch. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 65) and set your maximum heart rate (Setting Your Heart Rate Zones, page 66).
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 56), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 39). 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 56). 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.
Training Effect Aerobic Benefit Anaerobic Benefit From 0.0 to 0.9 No benefit. No benefit. From 1.0 to 1.9 Minor benefit. Minor benefit. From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness. From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness. From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness. 5.0 Overreaching and potentially harmful without enough recovery time.
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 48). From any screen, hold CTRL.
Icon Name Description Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 3). 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 4). Assistance Select to send an assistance request (Requesting Assistance, page 69). Barometer Select to open the barometer screen.
Icon Name Description Stealth Mode Select to enable or disable stealth mode to turn off wireless communications and prevent the storage and sharing of your GPS position. NOTE: This feature is not available for all product models. Stopwatch Select to start the stopwatch (Using the Stopwatch, page 4). Sunrise & Sunset Select to view sunrise, sunset, and twilight times. Sync Select to sync your watch with your paired phone.
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 location. 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 37). 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 Crossover 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 53). 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 53).
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 56). After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 22). 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.
Running Power Garmin running power is calculated using measured running dynamics information, user mass, environmental data, and other sensor data. The power measurement estimates the amount of power a runner applies to the road surface, and it is displayed in watts. Using running power as a gauge of effort may suit some runners better than using either pace or heart rate.
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 watch again, according to the instructions. • If you are using the HRM-Pro accessory, pair it with your watch 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 56). 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 56). 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 Phone with Your Watch To use the connected features of the Instinct watch, it must be paired directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone. 1 From the app store on your phone, install and open the Garmin Connect app. 2 Bring your phone within 10 m (33 ft.) of your watch. 3 Select an option to enable pairing mode on your watch: • During the initial setup, select when you are prompted to pair with your smartphone.
Replying to a Text Message NOTE: This feature is available only for compatible 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.
Phone Apps and Computer Applications You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin account. 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.
Using Garmin Connect on Your Computer The Garmin Express™ application connects your watch to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your watch. You can also install software updates and manage your Connect IQ apps. 1 Connect the watch to your computer using the USB cable. 2 Go to garmin.com/express.
Garmin Golf™ App The Garmin Golf app allows you to upload scorecards from your compatible Garmin device to view detailed statistics and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf app. More than 42,000 courses have leaderboards that anyone can join. You can set up a tournament event and invite players to compete. The Garmin Golf app syncs your data with your Garmin Connect account.
Setting Your Heart Rate Zones The watch 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 watch 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. NOTICE To use the safety and tracking features, the Instinct Crossover watch must be connected to the Garmin Connect app using Bluetooth technology.
Turning Incident Detection On and Off CAUTION Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection 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. NOTICE Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin Connect app (Adding Emergency Contacts, page 68).
Auto Goal Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal. If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account. Using the Move Alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving.
Navigation Viewing and Editing Your Saved Locations TIP: You can save a location from the controls menu (Controls, page 46). 1 From the watch face, press START. 2 Select Navigate > Saved Locations. 3 Select a saved location. 4 Select an option to view or edit the location details. Saving a Dual Grid Location You can save your current location using dual grid coordinates to navigate back to the same location later. 1 From any screen, hold START. 2 Press START.
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 START. 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 START. 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 START. Navigation information appears. 6 Press START 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 63). 1 From the Garmin Connect app, select or . 2 Select Training & Planning > 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 74).
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 START. 2 Select Project Wpt.. 3 Press UP or DOWN to set the heading. 4 Press START. 5 Press DOWN to select a unit of measure. 6 Press UP to enter the distance. 7 Press START to save. The projected waypoint is saved with a default name.
Power Manager Settings Hold MENU, and select Power Manager. Battery Saver: Allows you to customize system settings to extend battery life in watch mode (Customizing the Battery Saver Feature, page 76). Power Modes: Allows you to customize system settings, activity settings, and GPS settings to extend battery life during an activity (Customizing Power Modes, page 76).
Restoring a Power Mode You can reset a preloaded power mode to the factory default settings. 1 Hold MENU. 2 Select Power Manager > Power Modes. 3 Select a preloaded power mode. 4 Select Restore > . System Settings Hold MENU, and select System. Language: Sets the language displayed on the watch. Time: Adjusts the time settings (Time Settings, page 78). Hands: Allows you to align the watch hands (Adjusting the Watch Hands, page 78).
Time Settings Hold MENU, and select System > Time. Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format. Date Format: Sets the display order for the day, month, and year for dates. Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your GPS position. Time: Allows you to adjust the time if the Set Time option is set to Manual.
Customizing the Hot Keys You can customize the hold function of individual buttons and combinations of buttons. 1 Hold MENU. 2 Select System > Hot Keys. 3 Select a button or combination of buttons to customize. 4 Select a function. Changing the Units of Measure You can customize units of measure for distance, pace and speed, elevation, and more. 1 Hold MENU. 2 Select System > Format > Units. 3 Select a measurement type. 4 Select a unit of measure.
Device Information Charging the Watch WARNING This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information. NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Device Care, page 81). 1 Plug the small end of the USB cable into the charging port on your watch.
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) Wireless frequencies 2.4 GHz @ 1.6 dBm maximum, 13.
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 Spring Bar Bands You can replace the bands with new Instinct Crossover 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 Crossover bands, align one side of the new band with the holes on the watch, 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 watch.
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. Press the Delete key on your keyboard. NOTE: If you are using an Apple computer, you must empty the Trash folder to completely remove the files. ® Troubleshooting Product Updates Your device automatically checks for updates when connected to Bluetooth.
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. • Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process. • If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop using.
Resetting All Default Settings Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your activity data. You can reset all of the watch settings to the factory default values. 1 Hold MENU. 2 Select System > Reset. 3 Select an option: • To reset all of the watch settings to the factory default values, including user profile data, but save activity history and downloaded apps and files, select Reset Default Settings.
Improving GPS Satellite Reception • Frequently sync the watch to your Garmin account: ◦ Connect your watch to a computer using the USB cable and the Garmin Express application. ◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone. While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to quickly locate satellite signals. • Take your watch outside to an open area away from tall buildings and trees.
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.
Elevation Fields Name Description Avg. Ascent The average vertical distance of ascent since the last reset. Avg. Descent The average vertical distance of descent since the last reset. 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).
Heart Rate Fields Name Description %HRR The percentage of heart rate reserve (maximum heart rate minus resting heart rate). Aerobic TE The impact of the current activity on your aerobic fitness level. Anaerobic TE The impact of the current activity on your anaerobic fitness level. Avg. %HRR The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current activity. Average HR The average heart rate for the current activity. Avg HR %Max.
Name Description Move % Heart Rate Reserve The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current move. Move Heart Rate The average heart rate in the current move. Move Heart Rate %Max. The average percentage of maximum heart rate for the current move. Time in Zone The time elapsed in each heart rate zone. Lengths Fields Name Description Interval Lengths The number of pool lengths completed during the current interval.
Name Description VMG The speed at which you are closing on a destination along a route. You must be navi gating for this data to appear. V Dist to Dest The elevation distance between your current position and the final destination. You must be navigating for this data to appear. Vert Spd to Tgt The rate of ascent or descent to a predetermined altitude. You must be navigating for this data to appear. Other Fields Name Description Active Calories The calories burned during the activity.
Pace Fields Name Description 500m Pace The current rowing pace per 500 meters. Avg. 500m Pace The average rowing pace per 500 meters for the current activity. Average Pace The average pace for the current activity. Int. Pace The average pace for the current interval. Lap 500m Pace The average rowing pace per 500 meters for the current lap. Lap Pace The average pace for the current lap. LL 500m Pace The average rowing pace per 500 meters for the last lap.
Power Fields Name Description % FTP The current power output as a percentage of functional threshold power. 3s Avg. Balance The 3-second moving average of the left/right power balance. 3s Avg. Power The 3-second moving average of power output. 10s Avg Balance The 10-second moving average of the left/right power balance. 10s Avg. Power The 10-second moving average of power output. 30s Avg Balance The 30-second moving average of the left/right power balance. 30s Avg.
Name Description NP The Normalized Power for the current activity. Pedal Smooth. The measurement of how evenly a rider is applying force to the pedals throughout each pedal stroke. PCO The platform center offset. Platform center offset is the location on the pedal platform where force is applied. Power The current power output in watts. Power to Weight The current power measured in watts per kilogram. Power Zone The current range of power output based on your FTP or custom settings.
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.
Speed Fields Name Description Avg. Moving Speed The average speed when moving for the current activity. Avg. Overall Speed The average speed for the current activity, including both moving and stopped speeds. Avg. Speed The average speed for the current activity. Avg. Nautical SOG The average speed of travel in knots for the current activity, regardless of the course steered and temporary variations in heading. Nautical Avg. Speed The average speed in knots for the current activity.
Stroke Fields Name Description Avg Dist Per Stk Swimming. The average distance traveled per stroke during the current activity. Avg Dist Per Stk Paddle sports. The average distance traveled per stroke during the current activity. Avg. Strk Rate Paddle sports. The average number of strokes per minute (spm) during the current activity. Avg. Strk Rate Swimming. The average number of strokes per minute (spm) during the current activity. Avg.
Swolf Fields Name Description Average Swolf The average swolf score for the current activity. Your swolf score is the sum of the time for one length plus the number of strokes for that length (Swim Terminology, page 7). In open water swimming, 25 meters is used to calculate your swolf score. Int. Swolf The average swolf score for the current interval. Lap Swolf The swolf score for the current lap. L. Lap Swolf The swolf score for the last completed lap. Last Len.
Color Gauges and Running Dynamics Data In the Garmin Connect activity, the running dynamics data displays as colored graphs. The color zones are based on percentiles and show you how your running dynamics data compare to those of other runners. Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners.
Vertical Oscillation and Vertical Ratio Data NOTE: In the Garmin Connect activity, the running dynamics data displays as colored graphs. The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM-Pro, HRM-Run™, or HRM-Tri™ accessories) or at the waist (Running Dynamics Pod accessory).
FTP Ratings These tables include classifications for functional threshold power (FTP) estimates by gender. Males Watts per Kilogram (W/kg) Superior 5.05 and greater Excellent From 3.93 to 5.04 Good From 2.79 to 3.92 Fair From 2.23 to 2.78 Untrained Less than 2.23 Females Watts per Kilogram (W/kg) Superior 4.30 and greater Excellent From 3.33 to 4.29 Good From 2.36 to 3.32 Fair From 1.90 to 2.35 Untrained Less than 1.
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