Garmin Instinct - Tactical Edition Owners Manual - Page 7

Outdoor Activities The Instinct device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as walking or rowing. You can also add custom activities to your device (Creating a Custom Activity, page 2). Viewing Your Ski Runs Your device records the details of each downhill skiing or snowboarding run using the auto run feature. This feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs based on your movement. The timer pauses when you stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can view run details from the paused screen or while the timer is running. 1 Start a skiing or snowboarding activity. 2 Hold MENU. 3 Select View Runs. 4 Press UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, average speed, and total descent. Using the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence. NOTE: This feature is not available for all activities. 1 From the watch face, press GPS. 2 Select an activity. 3 Hold MENU. 4 Select the activity settings. 5 Select Metronome > Status > On. 6 Select an option: • Select Beats / Minute to enter a value based on the cadence you want to maintain. • Select Alert Frequency to customize the frequency of the beats. • Select Sounds to customize the metronome tone and vibration. 7 If necessary, select Preview to listen to the metronome feature before you run. 8 Go for a run (Starting an Activity, page 2). The metronome starts automatically. 9 During your run, press UP or DOWN to view the metronome screen. 10If necessary, hold MENU to change the metronome settings. Swimming NOTICE The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty. NOTE: The device cannot record wrist heart rate data while swimming. Swim Terminology Length: One trip down the pool. Interval: One or more consecutive lengths. A new interval starts after a rest. Stroke: A stroke is counted every time your arm wearing the device completes a full cycle. Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better. Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement. 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 14). Free Freestyle Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging (Training with the Drill Log, page 3) Tips for Swimming Activities • Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The next time you start a pool swimming activity, the device uses this pool size. You can hold MENU, select the activity settings, and select Pool Size to change the size. • Press BACK to record a rest during pool swimming. The device automatically records swim intervals and lengths for pool swimming. • Press BACK to record an interval during open water swimming. Resting During Pool Swimming The default rest screen displays two rest timers. It also displays time and distance for the last completed interval. NOTE: Swim data is not recorded during a rest. 1 During your swim activity, press BACK to start a rest. The display reverses to white text on a black background, and the rest screen appears. 2 During a rest, press UP or DOWN to view other data screens (optional). 3 Press BACK, and continue swimming. 4 Repeat for additional rest intervals. 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 BACK to start the drill timer. 3 After you complete a drill interval, press BACK. The drill timer stops, but the activity timer continues to record the entire swim session. 4 Select a distance for the completed drill. Distance increments are based on the pool size selected for the activity profile. 5 Select an option: • To start another drill interval, press BACK. Activities and Apps 3