Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or current pace.

On your watch: You can open the workouts app from the activity list to show all workouts currently loaded on your watch ().

You can also view your workout history.

On the app: You can create and find more workouts, or select a training plan that has built-in workouts and transfer them to your watch ().

You can schedule workouts.

You can update and edit your current workouts.

Starting a Workout

Before you can start a workout, you must download the workout from your Garmin Connect account.

1. From the watch face, press GPS.
2. Select an activity.
3. Hold MENU.
4. Select Training > Workouts.
5. Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.

6. Select View to view a list of workout steps (optional).
7. Select Do Workout.
8. Select GPS to start the activity timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account ().

1. Select an option:
   • Open the Garmin Connect app, and select .
   • Go to connect.Garmin.com.
2. Select Training & Planning > Workouts.
3. Find a workout, or create and save a new workout.
4. Select or Send to Device.
5. Follow the on-screen instructions.

Following a Daily Suggested Workout

Before the watch can suggest a daily workout, you must have a training status and VO2 max. estimate ().

1. From the watch face, press GPS.
2. Select Run or Bike.

The daily suggested workout appears.

3. Select GPS, and select an option:
   • To do the workout, select Do Workout.
   • To discard the workout, select Dismiss.
   • To preview the workout steps, select Steps.
   • To update the workout target setting, select Target Type.
   • To turn off future workout notifications, select Disable Prompt.

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.

Starting an Interval Workout

1. From the watch face, press GPS.
2. Select an activity.
3. Hold MENU.
4. Select Training > Intervals > Do Workout.
5. Press GPS to start the activity timer.
6. When your interval workout has a warm up, press SET to begin the first interval.
7. Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

Creating an Interval Workout

1. From the watch face, press GPS.
2. Select an activity.
3. Hold MENU.
4. Select Training > Intervals > Edit > Interval > Type.
5. Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the Open option.

6. If necessary, select Duration, enter a distance or time interval value for the workout, and select .
7. Press BACK.
8. Select Rest > Type.
9. Select Distance, Time, or Open.
10. If necessary, enter a distance or time value for the rest interval, and select .
11. Press BACK.
12. Select one or more options:
    • To set the number of repetitions, select Repeat.
    • To add an open-ended warm up to your workout, select Warm Up > On.
    • To add an open-ended cool down to your workout, select Cool Down > On.

Using Virtual Partner

Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it.

NOTE: This feature is not available for all activities.

1. Hold MENU.
2. Select Activities & Apps.
3. Select an activity.
4. Select the activity settings.
5. Select Data Screens > Add > Virtual Partner.
6. Enter a pace or speed value.
7. Press UP or DOWN to change the location of the Virtual Partner screen (optional).
8. Start your activity ().
9. Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.

Setting a Training Target

The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the watch gives you real-time feedback about how close you are to achieving your training target.

1. From the watch face, press GPS.
2. Select an activity.
3. Hold MENU.
4. Select Training > Set a Target.
5. Select an option:
   • Select Distance Only to select a preset distance or enter a custom distance.
   • Select Distance and Time to select a distance and time target.
   • Select Distance and Pace or Distance and Speed to select a distance and pace or speed target.

The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining.

6. Press GPS to start the activity timer.

TIP: You can hold MENU, and select Cancel Target > to cancel the training target.

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity.

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 Training > Race an Activity.
5. Select an option:
   • Select From History to select a previously recorded activity from your device.
   • Select Downloaded to select an activity you downloaded from your Garmin Connect account.
6. Select the activity.

The Virtual Partner screen appears indicating your estimated finish time.

7. Press GPS to start the activity timer.
8. After you complete your activity, press GPS, and select Save.

About the Training Calendar

The training calendar on your watch is an extension of the training calendar or schedule you set up in your Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your watch whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must have a Garmin Connect account (), and you must pair the Instinct 3 watch with a compatible phone.

1. From the Garmin Connect app, select .
2. Select Training & Planning > Training Plans.
3. Select and schedule a training plan.
4. Follow the on-screen instructions.
5. Review the training plan in your calendar.