Garmin Instinct 3 – 50 mm, AMOLED Black with Charcoal Band

HEALTH AND WELLNESS

DAILY MOVEMENTS
Keep tabs on your daily steps, calories burned, floors climbed and more from your wrist3.

HRV STATUS
Gain a deeper understanding of your overall health through heart rate variability while you sleep3.

WRIST-BASED HEART RATE
Instinct 3 tracks your heart rate, so you can stay in the know all day and night3.

STRESS TRACKING
Find out if you’re having a calm, balanced or stressful day.

MORNING REPORT
Receive an overview of your sleep recovery, daily calendar, HRV status and more as soon as you wake up. You can even customize your report to show what you want to see.

HEALTH SNAPSHOT
Log a 2-minute session to record key health stats, then generate a report to share with your health care provider.

PULSE OX SENSOR
Track your blood oxygen saturation while you’re awake or asleep2.

MINDFUL BREATHING
Start a breathwork activity to track your stress and respiration.

RESPIRATION
See how you’re breathing throughout the day and night.

HYDRATION
Log your daily fluid intake as a reminder to stay hydrated.

FITNESS AGE
Estimate how fit you are compared to your actual age.

NAP DETECTION
Automatically track or log your naps to see how they benefit your body and the ideal time and duration they should be.

WOMEN’S HEALTH TRACKING
Track your menstrual cycle or pregnancy to get exercise and nutrition education.

ACTIVITY TRACKING

BUILT-IN SPORTS APPS
Track activities, including cycling, open-water swimming, strength training and more.

GARMIN COACH
Train for an event, achieve a milestone, or improve your fitness with Garmin Coach training plans for runners and cyclists.

WORKOUT CREATION
Create step-by-step workouts from more than 1,600 exercises in the Garmin Connect™ app, and send them directly to your watch.

INTENSITY MINUTES
Track your moderate and vigorous activity minutes.

VO2 MAX
See your current fitness level, and track changes over time to set goals, evaluate progress and more.

ALTITUDE AND HEAT ACCLIMATION
See how you’re holding up to the current elevation or heat based on your health metrics.

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

DAILY SUGGESTED WORKOUTS
View your entire week of daily suggested workouts, which adapt after every run or ride.

RECOVERY TIME
Know how long you should recover before your next high-effort workout based on your latest training.

STAY CONNECTED

GARMIN CONNECT
See your health and fitness information, connect with friends and more — in this free, zero-subscription app.

GARMIN MESSENGER™ APP
Communicate via two-way text messaging4 on your wrist.

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

GARMIN PAY™ CONTACTLESS PAYMENTS
Breeze through checkout lines or transit systems with participating providers.

SAFETY AND TRACKING FEATURES
If you feel unsafe or if your watch senses that an incident occurred, your watch will send a message with your live location5.

CONNECT IQ™ STORE
Add watch faces, data fields and apps to your paired watch.

LIVETRACK FEATURE
Friends and family can follow your real-time location5 and view preplanned courses.

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

SATIQ™ TECHNOLOGY
Get superior positioning accuracy with multi-band GPS while optimizing battery life.

GARMIN SHARE
Use this feature to easily share saved locations, courses and workouts with friends’ compatible Garmin devices.

IN THE BOX

• Instinct® 3 – 50 mm, AMOLED smartwatch with silicone band
• Charging/data cable
• Documentation

What You'll Love
Sleep score and insights    
Battery life (smartwatch mode)    Up to 24 days (9 days always-on)
Daily suggested workouts    
Pulse Ox blood oxygen    
LED flashlight    
Garmin Pay™    
Multi-band GPS    
Training readiness    
Training status    
Display type    AMOLED (always-on)
Water rating    10 ATM
General
Strap material    
silicone

Lens Material    Chemically Strengthened Glass
Bezel Material    
fiber-reinforced polymer/aluminum

Case material    fiber-reinforced polymer
QuickFit® watch band compatible    
yes (26 mm)

Physical size    
50 x 50 x 14.4 mm
Fits wrists with a circumference of 141-213 mm

Weight    
59 g

Display Size    1.3" (33 mm) diameter
Display resolution    416 x 416 pixels
Color display    
Large font option    
Battery type    Lithium ion
Battery life    
Smartwatch: Up to 24 days (9 days always-on)
Battery Saver Watch Mode: Up to 30 days
GPS Only: Up to 40 hours
All Satellite Systems: Up to 32 hours
All Satellite Systems + Multi-Band: Up to 30 hours*
Max Battery GPS: Up to 86 hours
Expedition GPS: Up to 20 days

*assuming typical use with SatIQ technology

Charging method    Garmin proprietary plug charger
Memory/History    4 GB
Clock Features
Time/date    
GPS Time Sync    
Automatic daylight saving time    
Alarm clock    
Timer    
Stopwatch    
Sunrise/sunset times    
Health & Wellness Monitoring
Wrist-based heart rate (constant, every second)    
Daily resting heart rate    
Abnormal heart rate alerts    yes (high and low)
Respiration rate (24x7)    
Fitness age    
Body Battery™ energy monitor    
All-day stress    
Relaxation reminders    
Relaxation breathing timer    
Breathwork    
Sleep    yes (advanced)
Sleep coach    
Nap detection     
Hydration    yes (in Garmin Connect™ and optional Connect IQ™ widget)
Women's health    yes (in Garmin Connect™ and optional Connect IQ™ widget)
Health snapshot    
Sensors
GPS    
GLONASS    
Galileo    
SatIQ™ Technology    
Garmin Elevate™ wrist heart rate monitor    
Pulse Ox Blood Oxygen Saturation Monitor    
Barometric altimeter    
Compass    
Gyroscope    
Accelerometer    
Thermometer    
Daily Smart Features
Connectivity    Bluetooth®, ANT+®
Connect IQ™ (downloadable watch faces, data fields, widgets and apps)    
On-device Connect IQ™ Store    
Smart Notifications    
Text response/reject phone call with text (Android™ only)    
View images from notifications on watch (Android™ only)    
Morning report    
Calendar    
Weather forecasts    
Realtime settings sync with Garmin Connect™ mobile    
Battery saver (customizable low power watch)    
Controls smartphone music    
Find My Phone    
Find My Watch    
Compatible with Garmin Messenger app    
VIRB® Remote    
Smart trainer control    
Pairs with Garmin Connect™ Mobile    
Smartphone compatibility    iPhone®, Android™
Red shift mode    
Garmin Share    
Activity Profiles
Gym    Strength, HIIT, Cardio, Elliptical Training, Stair Stepping, Floor Climbing, Indoor Rowing
Multisport    Triathlon
Wellness    
Walking, Indoor Walking, Pilates, Yoga

Indoor running    
Treadmill Running, Indoor Track Running, Virtual Running

Outdoor running    
Running, Outdoor Track Running, Trail Running, Obstacle Racing

Outdoor recreation    
Hiking, Indoor Climbing, Bouldering, Climbing, Hunting, Horseback Riding, Golfing, Disc Golf, Archery

Cycling    
Biking, Road Biking, Mountain Biking, Gravel Biking, Bike Commuting, Bike Touring, eBiking, eMountain Biking, Indoor Biking, Cyclocross, BMX

Swim    
Pool Swimming, Open Water Swimming

On the Water    
Stand Up Paddleboarding, Rowing, Kayaking, Surfing, Kiteboarding, Windsurfing, Fishing, Boating, Water Skiing, Snorkeling, Wakeboarding, Wakesurfing, Tubing, Whitewater

Motor sports    
Motorcycling, Overlanding, Motocrossing, ATVing, Snowmobiling

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

Snow & winter    
Skiing, Snowboarding, Backcountry Snowboarding, XC Classic Skiing, XC Skate Skiing, Backcountry Skiing, Ice Skating, Snowshoeing

Team sports    Basketball, Volleyball, Field Hockey, Ice Hockey, Football/Soccer, American Football, Lacrosse, Rugby, Ultimate Disc, Cricket, Softball, Baseball
In the ring    Boxing, Mixed Martial Arts
Other activity profiles    
Tactical, Inline Skating

Safety and Tracking Features
Incident Detection during select activities    
Incident detection alert on phone for wearables    
Assistance    
LiveTrack    
Live Event Sharing    
Tactical Features
Dual grid coordinates    
XERO™ Locations    
Gaming Features
Gaming Activity    
GameOn™ app compatible    
Activity Tracking Features
Step counter    
Move alerts (displays on device after a period of inactivity)    
Auto goal (learns your activity level and assigns a daily step goal)    
Calories burned    
Floors climbed    
Distance traveled    
Intensity minutes    
TrueUp™    
Move IQ™    
Garmin Connect™ Challenges app    yes (optional Connect IQ app)
Gym & Fitness Equipment
Cardio workouts    
Strength workouts    
HIIT workouts    
Yoga workouts    
Pilates workouts    
On-screen workout animations    
On-screen workout muscle maps    
Automatic rep counting    
Training, Planning and Analysis Features
Customizable data pages    
Downloadable training plans    
Course guidance    
HR zones    
HR alerts    
HR calories    
% HR max    
% HRR    
Recovery time    
Auto max HR    
Race glance/widget    
HRV status    
HR broadcast (broadcasts HR data over ANT+® to paired devices)    
Respiration rate (during exercise)    yes (with compatible accessory)
GPS speed and distance    
Customizable activity profiles    
Auto Pause®    
Interval training    
Improved interval (includes open repeats, intervals data page, rest screen and auto detection)    
Advanced workouts    
Power Modes - customizable in-activity battery settings    
HRM running pace and distance    
Auto Lap®    
Manual lap    
Rest timer    
Configurable lap alerts    
Heat and altitude acclimation    
VO2 Max (Run)    
VO2 Max (Trail Run)    
Load ratio    
Training load    
Training load focus    
Training effect    
Training effect (anaerobic)    
Primary benefit (Training Effect labels)    
Workout benefit    
Custom alerts    
Audio prompts    
Multisport auto transition    
Finish time    
Virtual Partner    
Race an Activity    
Auto multisport activities    
Manual multisport activities    
Touch and/or button lock    
Hot keys    
Auto scroll    
Activity history on watch    
Physio TrueUp    
Unified training status    
Running Features
GPS-based distance, time and pace    
Running dynamics    
Vertical oscillation and ratio    
Ground contact time and balance    yes (GCT balance with accessory)
Stride length (real time)    
Cadence (provides real-time number of steps per minute)    
Running power    
Grade-adjusted pace    
Performance condition    
Lactate threshold    yes (with compatible accessory)
PacePro™ Pacing Strategies    
Run workouts    
Trail run auto climb    
Race predictor    
Foot pod capable    
Run/Walk/Stand detection    
Golfing Features
Yardage to F/M/B (distance to front, middle and back of green)    
Yardage to layups/doglegs    
Measures shot distance (calculates exact yardage for shots from anywhere on course)    manual
Digital scorecard    
Stat tracking (strokes, putts per round, greens and fairways hit)    
Garmin AutoShot™    
Auto CourseView updates    
Green View with manual pin position    
Hazards and course targets    
Round timer/odometer    
CT10 Automatic club tracking compatible (requires accessory)    
Pairs with Garmin Golf app    
Tournament legal    
Outdoor Recreation
Point-to-point navigation    
Bread crumb trail in real time    
Back to start    
TracBack®    
UltraTrac mode    
Reference point    
Elevation profile    
Distance to destination    
Barometric trend indicator with Storm Alert    
Vertical speed    
Total ascent/descent    
Future elevation plot    
GPS coordinates    
Sight 'N Go    
Area calculation    
Projected waypoint    
Sun and moon information    
Expedition GPS Activity    
Tides    
Tide glance    
Cycling Features
Courses    
Bike lap and lap maximum power (with power sensor)    
Race an activity    
Alerts (triggers alarm when you reach goals including time, distance, heart rate or calories)    
FTP (Functional Threshold Power)    
MTB Grit & Flow    
Advanced cycling dynamics    
Compatible with Vector™ and Rally™ (power meters)    
Compatible with Varia Vision™ (head-mounted display)    
Compatible with Varia™ radar (rear-facing radar)    
Compatible with Varia™ lights    
Speed and cadence sensor support (w/sensor)    
Power meter compatible    
Swimming Features
Open-water swim metrics (distance, pace, stroke count/rate, stroke distance, swim efficiency (SWOLF), calories)    
Pool swim metrics (lengths, distance, pace, stroke count, swim efficiency (SWOLF), calories)    
Stroke type detection (freestyle, backstroke, breaststroke, butterfly) (pool swim only)    
Drill logging (pool swim only)    
Basic rest timer (up from 0) (pool swim only)    
"Repeat on" rest timer (pool swim only)    
Auto rest (pool swim only)    
Time and distance alerts    
Countdown start (pool swim only)    
Pool swim workouts    
Underwater wrist-based heart rate    
Heart rate from external HRM (real-time during rests, interval and session stats during rests, and automatic heart rate download post-swim)    
Kid Activity Tracking Features
Toe-to-Toe™ Challenges app    yes (optional Connect IQ Toe-to-Toe™ Challenges app)