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3
Select Max. HR, and enter your maximum heart rate.
4
Select Resting HR, and enter your resting heart rate.
You can use the average resting heart rate measured by your
device, or you can set a custom resting heart rate.
5
Select Zones > Based On.
6
Select an option:
• Select BPM to view and edit the zones in beats per
minute.
• Select %Max. HR to view and edit the zones as a
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage
of your heart rate reserve (maximum heart rate minus
resting heart rate).
7
Select a zone, and enter a value for each zone.
8
Select Add Sport Heart Rate, and select a sport profile to
add separate heart rate zones (optional).
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
Improved anaerobic
capacity and
threshold, improved
speed
5 90–100% Sprinting pace,
unsustainable for long
period of time, labored
breathing
Anaerobic and
muscular endurance,
increased power
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories
burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps
widget. The step count is updated periodically.
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
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. After one hour of inactivity, Move! and the move bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (System Settings, page 17).
Go for a short walk (at least a couple of minutes) to reset the
move alert.
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
hours. You can set your normal sleep hours in the user settings
on your Garmin Connect account. Sleep statistics include total
hours of sleep, sleep levels, and sleep movement. You can view
your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 6).
Using Automated Sleep Tracking
1
Wear your device while sleeping.
2
Upload your sleep tracking data to the Garmin Connect site
(Manually Syncing Data with Garmin Connect, page 12).
You can view your sleep statistics on your Garmin Connect
account.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight, tone
alerts, and vibration alerts. For example, you can use this mode
while sleeping or watching a movie.
NOTE: You can set your normal sleep hours in the user settings
on your Garmin Connect account. You can enable the Sleep
Time option in the system settings to automatically enter do not
disturb mode during your normal sleep hours (System Settings,
page 17).
1
Hold CTRL.
2
Select .
Intensity Minutes
To improve your health, organizations such as the World Health
Organization recommend at least 150 minutes per week of
moderate intensity activity, such as brisk walking, or 75 minutes
per week of vigorous intensity activity, such as running.
The device monitors your activity intensity and tracks your time
spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
can work toward achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
added.
Earning Intensity Minutes
Your Instinct device calculates intensity minutes by comparing
your heart rate data to your average resting heart rate. If heart
rate is turned off, the device calculates moderate intensity
minutes by analyzing your steps per minute.
• Start a timed activity for the most accurate calculation of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
• Wear your device all day and night for the most accurate
resting heart rate.
Garmin Move IQ
™
Events
The Move IQ feature automatically detects activity patterns,
such as walking, running, biking, swimming, and elliptical
6 Training
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