Instinct 3 is the rugged GPS smartwatch that's designed to be worn through anything. Follow yours, wherever the adventure leads. Amoled display Make a bold statement with a vibrant 1.3-inch AMOLED display and 50 mm case. RUGGED DESIGN Explore confidently with a rugged design, including a metal-reinforced bezel and scratch-resistant display. BUILT-IN FLASHLIGHT See and be seen with a built-in flashlight, featuring variable intensities and an alternate red light. 24/7 health and wellness monitoring Make bold moves with health monitoring features, including heart rate, advanced sleep monitoring, Pulse Ox2 and more. SMART NOTIFICATIONS Receive emails, texts and alerts on your watch when paired with your compatible Apple® or Android™ smartphone. BATTERY LIFE Leave the charger at home with up to 24 days of battery life in smartwatch mode. 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 sleep. 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 customise your reports theme, data shown and more. 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. SMART WAKE ALARM Wake up more refreshed. The smart wake alarm gently wakes you at the optimal time. WOMEN’S HEALTH TRACKING Track your menstrual cycle or pregnancy to get exercise and nutrition education. BREATHING VARIATIONS For 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 LOGGING Log behaviours — such as caffeine and alcohol intake — and view reports on how they impact your health in the Garmin Connect™ app. NUTRITION IN THE GARMIN CONNECT™ APP Easily track calories and macronutrients, get personalised nutrition recommendations and see reports to follow your progress toward your goals with a Garmin Connect+ plan. 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. RUCKING ACTIVITY A dedicated rucking activity profile allows you to enter pack weight. 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 messaging5 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 location6. CONNECT IQ™ STORE Add watch faces, data fields and apps to your paired watch. LIVETRACK FEATURE Friends and family can follow your real-time location6 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 optimising battery life. GARMIN SHARE Use this feature to easily share saved locations, courses and workouts with friends’ compatible Garmin devices.