Instinct 3 – 50 mm, Solar
Twilight with Solstice Band
Case Size
Model
Instinct 3
FOLLOW YOURS
INSTINCT® 3
FEAR NOTHING
Metal-reinforced bezel
TAKE CHARGE
UNLIMITED BATTERY LIFE WITH SOLAR
CHARGING
BE YOU. KNOW YOU.
24/7 health and wellness monitoring
LIGHT IT UP
BUILT-IN FLASHLIGHT
BOLDLY GO
Multi-band GPS with SatIQ™ technology
FOLLOW YOURS
Instinct 3 is the rugged GPS smartwatch that's designed to be worn through anything. Follow yours, wherever the adventure leads.
 UNLIMITED BATTERY IN SMARTWATCH MODE WITH SOLAR CHARGING |  DETAILED HEALTH AND WELLNESS FEATURES |  SMART NOTIFICATIONS |  BUILT-IN FLASHLIGHT |  RUGGED DESIGN |  MULTI-BAND GPS WITH SATIQ™ TECHNOLOGY |
SOLAR CARGINGGet unlimited battery life in smartwatch mode with solar charging1. |
RUGGED DESIGNExplore confidently with a rugged design, including a 1.1-inch display, 50 mm metal-reinforced bezel and scratch-resistant display. |
BUILT-IN FLASHLIGHTSee and be seen with a built-in flashlight, featuring variable intensities and an alternate red light. |
24/7 HEALTH AND WELLNESS MONITORINGMake bold moves with health monitoring features, including heart rate, advanced sleep monitoring, Pulse Ox3 and more. |
SMART NOTIFICATIONSReceive emails, texts and alerts on your watch when paired with your compatible Apple® or Android™ smartphone. |
MULTI-BAND GPS WITH SATIQNavigate confidently with multi-band GPS, featuring SatIQ technology, which delivers superior positioning while optimising battery life. |
HEALTH AND WELLNESS
DAILY MOVEMENTSKeep tabs on your daily steps, calories burned, floors climbed and more from your wrist3. |
HRV STATUSGain a deeper understanding of your overall health through heart rate variability while you sleep. |
WRIST-BASED HEART RATEInstinct E tracks your heart rate, so you can stay in the know all day and night3. |
STRESS TRACKINGFind out if you’re having a calm, balanced or stressful day. |
MORNING REPORTReceive an overview of your sleep, recovery, daily calendar, HRV status and more as soon as you wake up. You can even customise your report to show what you want to see on this fitness smartwatch. |
HEALTH SNAPSHOTLog a 2-minute session to record key health stats, then generate a report to share with your healthcare provider. |
PULSE OX SENSORTrack your blood oxygen saturation while you’re awake or asleep2. |
MINDFUL BREATHINGStart a breathwork activity to track your stress and respiration. |
RESPIRATIONSee how you’re breathing throughout the day and night. |
HYDRATIONLog your daily fluid intake as a reminder to stay hydrated. |
FITNESS AGEEstimate how fit you are compared to your actual age. |
NAP DETECTIONAutomatically track or log your naps to see how they benefit your body and the ideal time and duration they should be. |
WOMEN’S HEALTH TRACKINGTrack your menstrual cycle or pregnancy to get exercise and nutrition education. |
BREATHING VARIATIONSFor a closer glimpse of your health, the breathing variations feature helps you understand shifts in your breathing patterns as you sleep4. These shifts could be related to environment, alcohol, or potential sleep disorders such as sleep apnea. |
LIFESTYLE LOGGINGLog behaviours — such as caffeine and alcohol intake — and view reports on how they impact your health in the Garmin Connect™ app. |
ACTIVITY TRACKING
BUILT-IN SPORTS APPSTrack activities, including cycling, open-water swimming, strength training and more. |
GARMIN COACHTrain for an event, achieve a milestone, or improve your fitness with garmin coach training plans for runners and cyclists. |
WORKOUT CREATIONCreate step-by-step workouts from more than 1,600 exercises in the Garmin Connect™ app, and send them directly to your watch. |
INTENSITY MINUTESTrack your moderate and vigorous activity minutes. |
VO2 MAXSee your current fitness level, and track changes over time to set goals, evaluate progress and more. |
ALTITUDE AND HEAT ACCLIMATIONSee how you’re holding up to the current elevation or heat based on your health metrics. |
HIIT WORKOUTSTrack your HIIT workouts, including AMRAP, EMOM, Tabata or custom workouts. |
DAILY SUGGESTED WORKOUTSView your entire week of daily suggested workouts, which adapt after every run or ride. |
RECOVERY TIMEKnow how long you should recover before your next high-effort workout based on your latest training.
|
RUCKING ACTIVITYA dedicated rucking activity profile allows you to enter pack weight. |
STAY CONNECTED
Garmin ConnectSee your health and fitness information, connect with friends and more — in this free, zero-subscription app. |
Garmin Messenger™ AppCommunicate via two-way text messaging4 on your wrist. |
SMART NOTIFICATIONSReceive emails, texts and alerts on your watch when paired with your compatible Apple or Android smartphone. |
GARMIN PAY™ CONTACTLESS PAYMENTSBreeze through checkout lines or transit systems with participating providers. |
SAFETY AND TRACKING FEATURESIf you feel unsafe or if your watch senses that an incident occurred, your watch will send a message with your live location5. |
CONNECT IQ™ STOREAdd watch faces, data fields and apps to your paired watch. |
LIVETRACK FEATUREFriends and family can follow your real-time location5 and view preplanned courses. |
ABC SENSORSNavigate your next trail with an altimeter, barometer and 3-axis electronic compass. |
GARMIN SHAREUse this feature to easily share saved locations, courses and workouts with friends’ compatible Garmin devices. |
Assumes all-day wear with 3 hours per day outside in 50000 lux conditions
When paired with your compatible smartphone.
This is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition; see Garmin.com/ataccuracy. Pulse Ox not available in all countries.
This is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition; see Garmin.com/ataccuracy. Breathing Variations not available in all countries.
Requires both the sender and receiver of messages to have the Garmin Messenger app installed on their paired smartphones
When paired with your compatible smartphone. For safety and tracking features requirements and limitations, see Garmin.com/safety.
Apple® is a trademark of Apple Inc., registered in the U.S. and other countries. Android is a trademark of Google LLC. SPOTIFY and the Spotify logo are among the registered trademarks of Spotify AB.
Engineering enhancements are ongoing and may not be reflected in the pictures, videos and specifications.
What You'll Love
| Sleep Score and Insights | ✔ |
| Battery life (smartwatch mode) | Up to 40 days Unlimited with solar |
| Pulse Ox Blood Oxygen Saturation | ✔ |
| LED flashlight | ✔ |
| Garmin Pay™ | ✔ |
| Multi-band GPS | ✔ |
| Training Readiness | ✔ |
| Training Status | ✔ |
| Watch display type | Monochrome, sunlight-visible, transflective memory-in-pixel (MIP) |
| Solar charging | ✔ |
| Water rating | 10 ATM |
General
| Strap material | Silicone |
| Lens material | Power Glass™ |
| Bezel material | Fiber-reinforced polymer/aluminum |
| Case material | Fibre-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 | 58 g |
| Display Size | Custom, two-window design; 27 x 27 mm (1.1″ x 1.1″) |
| Display Resolution | 176 x 176 pixels |
| Battery type | Lithium ion |
| Battery life | Smartwatch: Up to 40 days/Unlimited with solar* Battery Saver Watch Mode: Up to 100 days/Unlimited with solar* GPS Only: Up to 60 hours/260 hours with solar** All Satellite Systems: Up to 40 hours/80 hours with solar** All Satellite Systems + Multi-band: Up to 34 hours/60 hours with solar* Max Battery GPS: Up to 150 hours/Unlimited with solar Expedition GPS: Up to 60 days/Unlimited with solar* *Solar charging, assuming all-day wear with 3 hours per day outside in 50,000 lux conditions **Solar charging, assuming use in 50,000 lux conditions ***Solar charging, assuming use in 50,000 lux conditions; assuming typical use with SatIQ technology |
| Charging method | Garmin proprietary plug charger |
| Memory/history | 128 MB |
Clock Features
| Time/date | ✔ |
| GPS time sync | ✔ |
| Automatic daylight saving time | ✔ |
| Alarm clock | ✔ |
| Timer | ✔ |
| Stopwatch | ✔ |
| Sunrise/sunset times | ✔ |
Health Monitoring
| Wrist-based heart rate (constant, every second) | ✔ |
| Resting heart rate | ✔ |
| Abnormal Heart Rate Alerts | Yes (high and low) |
| Respiration Rate | ✔ |
| Fitness Age | ✔ |
| Body Battery™ Energy Monitor | ✔ |
| All-day Stress | ✔ |
| Relaxation reminders | ✔ |
| Relaxation Breathing Timer | ✔ |
| Breathwork | ✔ |
| Sleep | Yes (Advanced) |
| Sleep coach | ✔ |
| Breathing variations | ✔ |
| 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
| Connectivityv | 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) | ✔ |
| Morning report | ✔ |
| Calendar | ✔ |
| Weather forecasts | ✔ |
| Realtime settings sync with Garmin Connect™ mobile | ✔ |
| Battery Saver - customisable low power watch | ✔ |
| Controls smartphone music | ✔ |
| Find my phone | ✔ |
| Find my watch | ✔ |
| Compatible with Garmin Messenger app | ✔ |
| VIRB® camera remote | ✔ |
| Smart trainer control | ✔ |
| Compatible with Garmin Connect™ Mobile | ✔ |
| Smartphone compatibility | iPhone®, Android™ |
| Garmin Share | ✔ |
| Passcode | ✔ |
Workout and Training Plans
| Daily Suggested Workout - Running (Pace and Heart Rate Based) | ✔ |
| Daily Suggested Workout - Cycling (Pace and Heart Rate Based) | ✔ |
| Garmin Running Coach Experts | ✔ |
| Garmin Coach - Prebuilt Cycling Plans | |
| Cardio workouts | ✔ |
| Strength workouts | ✔ |
| HIIT workouts | ✔ |
| Yoga workouts | ✔ |
| Pilates workouts | ✔ |
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 |
| Sport profiles | Basketball, Volleyball, Field Hockey, Ice Hockey, Football, 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 | ✔ |
| 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; walk for a couple of minutes to reset it) | ✔ |
| Auto goal (learns your activity level and assigns a daily step goal) | ✔ |
| Calories Burned | ✔ |
| Floors climbed | ✔ |
| Distance travelled | ✔ |
| Intensity minutes | ✔ |
| TrueUp™ | ✔ |
| Move IQ™ | ✔ |
| Garmin Connect™ Challenges app | Yes (optional Connect IQ app) |
| Automatic rep counting | ✔ |
Training, Planning and Analysis Features
| Customisable screen(s) | ✔ |
| 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 | ✔ |
| Customisable activity profiles | ✔ |
| Auto Pause® automatic timer halt | ✔ |
| Interval training | ✔ |
| Improved interval (includes open repeats, intervals data page, rest screen and auto detection) | ✔ |
| Advanced workouts | ✔ |
| Power Modes - customisable in-activity battery settings | ✔ |
| HRM running pace and distance | ✔ |
| Auto Lap® interval tracking feature | ✔ |
| 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 | ✔ |
| Customisable alerts | ✔ |
| Voice alerts | ✔ |
| Multisport auto transition | ✔ |
| Finish time | ✔ |
| Virtual partner | ✔ |
| Race an activity | ✔ |
| Multi-sport | ✔ |
| Touch and/or button lock | ✔ |
| Shortcuts | ✔ |
| 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 (but not balance) |
| Stride length (real time) | ✔ |
| Cadence (provides real-time number of steps per minute) | ✔ |
| Running power | ✔ |
| Grade-adjusted pace | ✔ |
| Performance condition | ✔ |
| Lactate threshold | ✔ |
| 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 | ✔ |
| Automatic club tracking compatible (requires accessory) | ✔ |
| Pairs with Garmin Golf app | ✔ |
| Tournament legal | ✔ |
Outdoor recreation
| Point-to-point navigation | ✔ |
| Breadcrumb 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 | ✔ |
| Tides 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 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) |
Security Information
| Security updates until at least (YYYY-MM-DD) | 2027-01-06 |
- Instinct 3 – 50 mm, Solar smartwatch with silicone band
- Charging/data cable
- Documentation
