VÍVOACTIVE® 3 Owner’s Manual © 2017 Garmin Ltd. or its subsidiaries All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product. Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, VIRB®, and vívoactive® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin AutoShot™, Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Golf™, Garmin Move IQ™, Garmin Pay™, Side Swipe™, tempe™, and Varia™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. Android™ is a trademark of Google, Inc. iPhone®is a trademark of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. Advanced heartbeat analytics by Firstbeat. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Other trademarks and trade names are those of their respective owners. This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps. M/N: A03190 IFETEL: 201701C08891 Table of Contents Starting an Activity...... 7 Tips for Recording Activities...... 7 Introduction...... 1 Stopping an Activity...... 8 Device Overview...... 1 Adding a Custom Activity...... 8 Touchscreen Tips...... 1 Adding or Removing a Favorite Activity...... 8 Locking and Unlocking the Touchscreen...... 1 Indoor Activities...... 8 Using the Controls Menu...... 1 Recording a Strength Training Activity...... 8 Side Swipe Control Tips...... 1 Calibrating the Treadmill Distance...... 8 Icons...... 1 Outdoor Activities...... 8 Going for a Run...... 8 Smart Features...... 1 Going for a Ride...... 8 Pairing Your Smartphone...... 1 Viewing Your Ski Runs...... 9 Connected Features...... 2 Going for a Pool Swim...... 9 Phone Notifications...... 2 Setting the Pool Size...... 9 Enabling Bluetooth Notifications...... 2 Swim Terminology...... 9 Viewing Notifications...... 2 Golfing...... 9 Receiving an Incoming Phone Call...... 2 Downloading Golf Courses...... 9 Managing Notifications...... 2 Playing Golf...... 9 Turning Off the Bluetooth Smartphone Connection...... 2 Hole Information...... 9 Using Do Not Disturb Mode...... 2 Changing the Pin Location...... 9 Finding Your Phone...... 2 Viewing the Direction to the Pin...... 10 Connect IQ Features...... 3 Viewing Layup and Dogleg Distances...... 10 Downloading Connect IQ Features...... 3 Viewing Hazards...... 10 Downloading Connect IQ Features Using Your Computer.... 3 Measuring a Shot with Garmin AutoShot™...... 10 Garmin Pay™...... 3 Keeping Score...... 10 Setting Up Your Garmin Pay Wallet...... 3 Setting the Scoring Method...... 10 Paying for a Purchase Using Your Watch...... 3 Tracking Golf Statistics...... 10 Adding a Card to Your Garmin Pay Wallet...... 3 Recording Golf Statistics...... 10 Managing Your Garmin Pay Cards...... 3 Viewing Your Shot History...... 10 Changing Your Garmin Pay Passcode...... 3 Viewing Your Round Summary...... 10 Heart Rate Features...... 3 Ending a Round...... 10 Golf Settings...... 11 Wrist-based Heart Rate...... 4 Scoring Settings...... 11 Wearing the Device...... 4 Garmin Golf App...... 11 Tips for Erratic Heart Rate Data...... 4 Viewing the Heart Rate Widget...... 4 Training...... 11 Setting an Abnormal Heart Rate Alert...... 4 Setting Up Your User Profile...... 11 Broadcasting Heart Rate to Garmin Devices...... 4 Fitness Goals...... 11 Turning Off the Wrist-based Heart Rate Monitor...... 4 Workouts...... 11 About Heart Rate Zones...... 4 Starting a Workout...... 11 Setting Your Heart Rate Zones...... 4 Using Garmin Connect Training Plans...... 11 Heart Rate Zone Calculations...... 5 Starting Today's Workout...... 11 About VO2 Max. Estimates...... 5 Viewing Scheduled Workouts...... 11 Getting Your VO2 Max. Estimate...... 5 Adaptive Training Plans...... 12 Activity Tracking...... 5 Personal Records...... 12 Viewing Your Personal Records...... 12 Auto Goal...... 5 Restoring a Personal Record...... 12 Using the Move Alert...... 5 Clearing a Personal Record...... 12 Sleep Tracking...... 5 Clearing All Personal Records...... 12 Intensity Minutes...... 5 Earning Intensity Minutes...... 5 Navigation...... 12 Garmin Move IQ™...... 5 Saving Your Location...... 12 Activity Tracking Settings...... 6 Deleting a Location...... 12 Turning Off Activity Tracking...... 6 Navigating to a Saved Location...... 12 Menstrual Cycle Tracking...... 6 Navigating Back to Start...... 12 Widgets...... 6 Stopping Navigation...... 12 Compass...... 12 Viewing Widgets...... 6 Calibrating the Compass Manually...... 13 Customizing the Widget Loop...... 6 About My Day...... 6 History...... 13 Viewing the Weather Widget...... 6 Using History...... 13 Heart Rate Variability and Stress Level...... 7 Viewing Your Time in Each Heart Rate Zone...... 13 Using the Stress Level Widget...... 7 Garmin Connect...... 13 VIRB Remote...... 7 Using the Garmin Connect App...... 13 Controlling a VIRB Action Camera...... 7 Using Garmin Connect on Your Computer...... 13 Music Controls...... 7 Customizing Your Device...... 13 Controlling Music Playback...... 7 Changing the Watch Face...... 13 Apps and Activities...... 7 Creating a Custom Watch Face...... 14

Table of Contents i Customizing the Controls Menu...... 14 Index...... 23 Activities and App Settings...... 14 Customizing the Data Screens...... 14 Alerts...... 14 Setting an Alert...... 15 Auto Lap...... 15 Marking Laps Using the Auto Lap Feature...... 15 Turning On the Manual Lap Function...... 15 Using Auto Pause®...... 15 Using Auto Scroll...... 15 Phone and Bluetooth Settings...... 15 System Settings...... 15 Time Settings...... 16 Time Zones...... 16 Setting the Time Manually...... 16 Setting the Alarm...... 16 Deleting an Alarm...... 16 Starting the Countdown Timer...... 16 Using the Stopwatch...... 16 Backlight Settings...... 16 Changing the Units of Measure...... 16 Garmin Connect Settings...... 16 Device Settings on Your Garmin Connect Account...... 16 User Settings on Your Garmin Connect Account...... 17 Wireless Sensors...... 17 Pairing Your Wireless Sensors...... 17 Foot Pod...... 17 Calibrating Your Foot Pod...... 17 Improving Foot Pod Calibration...... 17 Using an Optional Bike Speed or Cadence Sensor...... 17 Calibrating Your Speed Sensor...... 17 Situational Awareness...... 18 tempe...... 18 Device Information...... 18 Charging the Device...... 18 Product Updates...... 18 Updating the Software Using the Garmin Connect App...... 18 Updating the Software Using Garmin Express...... 18 Viewing Device Information...... 18 Viewing E-label Regulatory and Compliance Information.... 18 Specifications...... 18 Device Care...... 18 Cleaning the Device...... 19 Changing the Bands...... 19 Troubleshooting...... 19 Is my smartphone compatible with my device?...... 19 My phone will not connect to the device...... 19 My device is in the wrong language...... 19 My device does not display the correct time...... 19 Maximizing Battery Life...... 19 Restarting the Device...... 19 Restoring All Default Settings...... 19 Acquiring Satellite Signals...... 20 Improving GPS Satellite Reception...... 20 Activity Tracking...... 20 My step count does not seem accurate...... 20 The floors climbed amount does not seem accurate...... 20 Improving the Accuracy of Intensity Minutes and Calories.. 20 The temperature reading is not accurate...... 20 Getting More Information...... 20 Appendix...... 20 Data Fields...... 20 VO2 Max. Standard Ratings...... 21 Wheel Size and Circumference...... 22 Symbol Definitions...... 22 ii Table of Contents Introduction 3 Hold the key to unlock the touchscreen. Using the Controls Menu WARNING The controls menu contains customizable shortcuts, such as See the Important Safety and Product Information guide in the locking the touchscreen and turning the device off. product box for product warnings and other important information. NOTE: You can add, reorder, and remove the shortcuts in the controls menu (Customizing the Controls Menu, page 14). Always consult your physician before you begin or modify any exercise program. 1 From any screen, hold the key for 2 seconds.

Device Overview

2 Select an option. Side Swipe Control Tips The Side Swipe control is a touch-sensitive area on the side of the watch body, which allows you to scroll through lists and Touchscreen: Swipe up or down to scroll through widgets, menus and adjust some field values without obscuring the features, and menus. touchscreen. This feature can help you to quickly navigate Tap to select. menus by using one finger to scroll and another to select items on the touchscreen. Swipe right to go back to the previous screen. • Slide up or down on the Side Swipe control to scroll through During an activity, swipe right to view the watch face and widgets, menus, and lists. widgets. • When a field with + and - buttons appears, such as volume or During an activity, double-tap to mark a new lap, start a new brightness, slide up or down to increase or decrease the set of reps, or advance to the next stage of a workout. value in the field. Hold to view a menu of device settings and options for the • Customize the scrolling direction of the Side Swipe control current screen. and the watch orientation in the system settings (System Key: Hold to turn on the device. Settings, page 15). Hold to view the controls menu, including device power. To operate the Side Swipe control using your thumb, you Press to return to the watch face from any screen, except should wear the watch with the key facing toward your wrist. during an activity. To use your index finger, you should wear the watch with the key facing away from your wrist. During an activity, press to pause the activity. Side Swipe™ Control: Slide up or down along the textured Icons area to scroll through widgets, data screens, and menus. A flashing icon means the device is searching for a signal. A When a field with + and - buttons appears, slide up or down solid icon means the signal was found or the sensor is to increase or decrease the value in the field. connected. Touchscreen Tips GPS status • Hold your finger on the touchscreen to view an options menu. Smartphone connection status • Drag up or down to scroll through lists and menus. Heart rate monitor status • Swipe up or down to scroll quickly. Foot pod status • Tap to select a button, a list item, or a menu item. LiveTrack status • From the watch face, swipe up or down to scroll through the Speed and cadence sensor status widgets on the device. Varia™ bike light status • From a widget, tap to view additional widget screens, if Varia bike radar status available. tempe™ sensor status • During an activity, swipe up or down to view the next data VIRB VIRB® camera status screen. vívoactive 3 alarm status • During an activity, swipe right to view the watch face and widgets, and swipe left to return to the activity data fields. • Perform each menu selection as a separate action. Smart Features Locking and Unlocking the Touchscreen You can lock the touchscreen to prevent inadvertent screen Pairing Your Smartphone touches. To set up the vívoactive 3 device, it must be paired directly through the Garmin Connect™ app, instead of from the 1 Hold the key. Bluetooth® settings on your smartphone. 2 Select . 1 From the app store on your smartphone, install and open the The touchscreen locks and does not respond to touches until Garmin Connect app. you unlock it.

Introduction 1 2 Select an option to enable pairing mode on your device: 2 Select a notification. • If this is the first time you are setting up your device, press 3 Scroll to read the full notification. the key to turn on the device. 4 Select an option: • If you previously skipped the pairing process or paired • To act on the notification, select an action, such as your device with a different smartphone, hold the Dismiss or Reply. touchscreen, and select Settings > Phone > Pair Phone to manually enter pairing mode. The available actions depend on the type of notification and your phone operating system. When you dismiss a 3 Select an option to add your device to your Garmin Connect notification on your phone or the vívoactive 3 device, it no account: longer appears in the widget. • If this is the first device you have paired with the Garmin • To return to the notification list, swipe right. Connect app, follow the on-screen instructions. • If you have already paired another device with the Garmin Receiving an Incoming Phone Call Connect app, from the settings menu, select Garmin When you receive a phone call on your connected smartphone, Devices > Add Device, and follow the on-screen the vívoactive 3 device displays the name or phone number of instructions. the caller. • To accept the call, select . Connected Features NOTE: To talk to the caller, you must use your connected Connected features are available for your vívoactive 3 device smartphone. when you connect the device to a compatible smartphone using • To decline the call, select . Bluetooth technology. Some features require you to install the • To decline the call and immediately send a text message Garmin Connect app on the connected smartphone. Go to reply, select , and select a message from the list. www.garmin.com/apps for more information. NOTE: This feature is available only if your device is Phone notifications: Displays phone notifications and connected to an Android™ smartphone. messages on your vívoactive 3 device. LiveTrack: Allows friends and family to follow your races and Managing Notifications training activities in real time. You can invite followers using You can use your compatible smartphone to manage email or social media, allowing them to view your live data on notifications that appear on your vívoactive 3 device. a Garmin Connect tracking page. Select an option: Activity uploads to Garmin Connect: Automatically sends • If you are using an iPhone® device, go to the iOS® your activity to your Garmin Connect account as soon as you notifications settings to select the items to show on the finish recording the activity. device. Connect IQ™: Allows you to extend your device features with • If you are using an Android smartphone, from the Garmin new watch faces, widgets, apps, and data fields. Connect app, select Settings > Notifications. Software Updates: Allows you to update your device software. Turning Off the Bluetooth Smartphone Connection Weather: Allows you to view current weather conditions and You can turn off the Bluetooth smartphone connection from the weather forecasts. controls menu. Bluetooth sensors: Allows you to connect Bluetooth NOTE: You can add options to the controls menu (Customizing compatible sensors, such as a heart rate monitor. the Controls Menu, page 14). Find my phone: Locates your lost smartphone that is paired 1 Hold the key to view the controls menu. with your vívoactive 3 device and currently within range. 2 Select to turn off the Bluetooth smartphone connection on Find my device: Locates your lost vívoactive 3 device that is your vívoactive 3 device. paired with your smarphone and currently within range. Refer to the owner's manual for your mobile device to turn off Phone Notifications Bluetooth technology on your mobile device. Phone notifications require a compatible smartphone to be in Using Do Not Disturb Mode range and paired with the device. When your phone receives You can use do not disturb mode to turn off vibrations and the messages, it sends notifications to your device. backlight for alerts and notifications. For example, you can use Enabling Bluetooth Notifications this mode while sleeping or watching a movie. Before you can enable notifications, you must pair the vívoactive • To manually turn on or off do not disturb mode, hold the key, 3 device with a compatible smartphone (Pairing Your and select . Smartphone, page 1). • To automatically turn on do not disturb mode during your 1 Hold the touchscreen. sleep hours, open the device settings in the Garmin Connect 2 Select Settings > Phone > Notifications. app, and select Sounds & Alerts > Do Not Disturb During Sleep. 3 Select During Activity to set preferences for notifications that appear when recording an activity. Finding Your Phone 4 Select a notification preference. You can use this feature to help locate a lost smartphone that is 5 Select Not During Activity to set preferences for paired using Bluetooth wireless technology and currently within notifications that appear when in watch mode. range. 6 Select a notification preference. 1 Hold the key. 7 Select Timeout. 2 Select . 8 Select a timeout duration. Signal strength bars appear on the vívoactive 3 screen, and an audible alert sounds on your smartphone. The bars Viewing Notifications increase as you move closer to your smartphone. 1 From the watch face, swipe to view the notifications widget. 3 Press the key to stop searching.

2 Smart Features Connect IQ Features You can add Connect IQ features to your watch from Garmin® and other providers using the Connect IQ website. You can customize your device with watch faces, data fields, widgets, and apps. Watch Faces: Allow you to customize the appearance of the clock. Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages. 4 If you have added multiple cards to your Garmin Pay wallet, Widgets: Provide information at a glance, including sensor data swipe to change to another card (optional). and notifications. 5 Within 60 seconds, hold your watch near the payment reader, Apps: Add interactive features to your watch, such as new with the watch facing the reader. outdoor and fitness activity types. The watch vibrates and displays a check mark when it is finished communicating with the reader. Downloading Connect IQ Features If necessary, follow the instructions on the card reader to Before you can download features from the Connect IQ app, you 6 complete the transaction. must pair your vívoactive 3 device with your smartphone (Pairing Your Smartphone, page 1). TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to 1 From the app store on your smartphone, install and open the wear your watch. If you remove the watch from your wrist or Connect IQ app. disable heart rate monitoring, you must enter the passcode 2 If necessary, select your device. again before making a payment. 3 Select a Connect IQ feature. 4 Follow the on-screen instructions. Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay Downloading Connect IQ Features Using Your wallet. Computer 1 From the Garmin Connect app, select or . 1 Connect the device to your computer using a USB cable. 2 Select Garmin Pay > > Add Card. 2 Go to apps.garmin.com, and sign in. 3 Follow the on-screen instructions. 3 Select a Connect IQ feature, and download it. After the card is added, you can select the card on your watch 4 Follow the on-screen instructions. when you make a payment. Managing Your Garmin Pay Cards ™ Garmin Pay You can temporarily suspend or delete a card. The Garmin Pay feature allows you to use your watch to pay for NOTE: In some countries, participating financial institutions may purchases in participating stores using credit or debit cards from restrict the Garmin Pay features. a participating financial institution. 1 From the Garmin Connect app, select or . Select Garmin Pay. Setting Up Your Garmin Pay Wallet 2 3 Select a card. You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com/garminpay/banks to 4 Select an option: find participating financial institutions. • To temporarily suspend or unsuspend the card, select 1 From the Garmin Connect app, select or . Suspend Card. 2 Select Garmin Pay > Get Started. The card must be active to make purchases using your vívoactive 3 device. 3 Follow the on-screen instructions. • To delete the card, select . Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases, you must Changing Your Garmin Pay Passcode set up at least one payment card. You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your You can use your watch to pay for purchases in a participating vívoactive 3 device, create a new passcode, and reenter your store. card information. 1 Hold the key. 1 From the vívoactive 3 device page in the Garmin Connect 2 Select . app, select Garmin Pay > Change Passcode. 3 Enter your four-digit passcode. 2 Follow the on-screen instructions. NOTE: If you enter your passcode incorrectly three times, The next time you pay using your vívoactive 3 device, you must your wallet locks, and you must reset your passcode in the enter the new passcode. Garmin Connect app. Your most recently used payment card appears. Heart Rate Features The vívoactive 3 device has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors (sold separately). You can view heart rate data on the heart rate widget. If both wrist-based heart rate and chest heart rate data

Garmin Pay™ 3 are available when you start an activity, your device uses the 1 Hold the touchscreen. chest heart rate data. 2 Select Settings > Heart Rate > Abnormal HR Alert > Alert Threshold. Wrist-based Heart Rate 3 Select a heart rate threshold value. Wearing the Device Each time you exceed the custom value, a message appears • Wear the device above your wrist bone. and the device vibrates. NOTE: The device should be snug but comfortable. For more Broadcasting Heart Rate to Garmin Devices accurate heart rate readings, the device should not move You can broadcast your heart rate data from your vívoactive 3 while running or exercising. device and view it on paired Garmin devices. For example, you can broadcast your heart rate data to an Edge® device while cycling, or to a VIRB action camera during an activity. NOTE: Broadcasting heart rate data decreases battery life. 1 Hold the touchscreen. 2 Select Settings > Sensors & Accessories > Heart Rate. 3 Select an option: • Select Broadcast In Activity to broadcast heart rate data NOTE: The optical sensor is located on the back of the during timed activities (Starting an Activity, page 7). device. • Select Broadcast to start broadcasting heart rate data • See Tips for Erratic Heart Rate Data, page 4 for more now. information about wrist-based heart rate. 4 Pair your vívoactive 3 device with your Garmin ANT+® • For more information about accuracy, go to garmin.com compatible device. /ataccuracy. NOTE: The pairing instructions differ for each Garmin • For more information about device wear and care, go to compatible device. See your owner's manual. www.garmin.com/fitandcare. Turning Off the Wrist-based Heart Rate Monitor Tips for Erratic Heart Rate Data For the vívoactive 3 device, the default value for the Heart Rate If the heart rate data is erratic or does not appear, you can try setting is Auto. The device automatically uses the wrist-based these tips. heart rate monitor unless you pair a chest heart rate monitor to • Clean and dry your arm before putting on the device. the device. • Avoid wearing sunscreen, lotion, and insect repellent under NOTE: Disabling the wrist-based heart rate monitor also the device. disables your VO2 max. estimate, intensity minutes, and the all- • Avoid scratching the heart rate sensor on the back of the day stress feature. device. NOTE: Disabling the wrist-based heart rate monitor also • Wear the device above your wrist bone. The device should disables the on-wrist detection feature for Garmin Pay be snug but comfortable. payments, and you must enter a passcode before making each payment (Garmin Pay™, page 3). • Wait until the icon is solid before starting your activity. 1 Hold the touchscreen. • Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity. 2 Select Settings > Sensors & Accessories > Heart Rate > Off. NOTE: In cold environments, warm up indoors. • Rinse the device with fresh water after each workout. About Heart Rate Zones Viewing the Heart Rate Widget Many athletes use heart rate zones to measure and increase The heart rate widget displays your current heart rate in beats their cardiovascular strength and improve their level of fitness. A per minute (bpm) and a graph of your heart rate. The graph heart rate zone is a set range of heartbeats per minute. The five shows your recent heart rate activity, high and low heart rate, commonly accepted heart rate zones are numbered from 1 to 5 and color-coded bars to indicate the time spent in each heart according to increasing intensity. Generally, heart rate zones are rate zone (About Heart Rate Zones, page 4). calculated based on percentages of your maximum heart rate. 1 From the watch face, swipe to view the heart rate widget. Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. The device has separate heart rate zones for running and cycling. For the most accurate calorie data during your activity, you should set your maximum heart rate. You can also set each heart rate zone. You can manually adjust your zones on the device or using your Garmin Connect account. 1 Hold the touchscreen. 2 Select Settings > User Profile > Heart Rate Zones. 2 Tap the touchscreen to view your average resting heart rate 3 Select Default to view the default values (optional). (RHR) values for the last 7 days. The default values can be applied to running and cycling. Setting an Abnormal Heart Rate Alert 4 Select Running or Cycling. You can set the device to alert you when your heart rate 5 Select Preference > Set Custom. exceeds a certain number of beats per minute (bpm) after a 6 Select Max. HR, and enter your maximum heart rate. period of inactivity. 7 Select a zone, and enter a value for each zone.

4 Heart Rate Features Heart Rate Zone Calculations Auto Goal Zone % of Perceived Exertion Benefits Your device creates a daily step goal automatically, based on Maximum your previous activity levels. As you move during the day, the Heart Rate device shows your progress toward your daily goal . 1 50–60% Relaxed, easy pace, Beginning-level rhythmic breathing aerobic training, reduces stress 2 60–70% Comfortable pace, Basic cardiovascular slightly deeper training, good breathing, conversation recovery pace possible 3 70–80% Moderate pace, more Improved aerobic difficult to hold capacity, optimal conversation cardiovascular training 4 80–90% Fast pace and a bit Improved anaerobic If you choose not to use the auto goal feature, you can set a uncomfortable, breathing capacity and personalized step goal on your Garmin Connect account. forceful threshold, improved speed Using the Move Alert 5 90–100% Sprinting pace, Anaerobic and unsustainable for long muscular endurance, Sitting for prolonged periods of time can trigger undesirable period of time, labored increased power metabolic state changes. The move alert reminds you to keep breathing moving. After one hour of inactivity, Move! and the red bar appear. Additional segments appear after every 15 minutes of About VO2 Max. Estimates inactivity. The device also vibrates if vibration is turned on (System Settings, page 15). VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your Go for a short walk (at least a couple of minutes) to reset the maximum performance. In simple terms, VO2 max. is an move alert. indication of athletic performance and should increase as your level of fitness improves. Sleep Tracking On the device, your VO2 max. estimate appears as a number While you are sleeping, the device automatically detects your and description. On your Garmin Connect account, you can view sleep and monitors your movement during your normal sleep additional details about your VO2 max. estimate, including your hours. You can set your normal sleep hours in the user settings fitness age. Your fitness age gives you an idea of how your on your Garmin Connect account. Sleep statistics include total fitness compares with a person of the same gender and different hours of sleep, sleep levels, and sleep movement. You can view age. As you exercise, your fitness age can decrease over time. your sleep statistics on your Garmin Connect account. VO2 max. data is provided by FirstBeat. VO2 max. analysis is NOTE: Naps are not added to your sleep statistics. You can use provided with permission from The Cooper Institute®. For more do not disturb mode to turn off notifications and alerts, with the information, see the appendix (VO2 Max. Standard Ratings, exception of alarms (Using Do Not Disturb Mode, page 2). page 21), and go to www.CooperInstitute.org. Intensity Minutes Getting Your VO2 Max. Estimate To improve your health, organizations such as the World Health The device requires heart rate data and a timed, (up to 15 Organization recommend at least 150 minutes per week of minutes) brisk walk or run to display your VO2 max. estimate. moderate intensity activity, such as brisk walking, or 75 minutes 1 Hold the touchscreen. per week of vigorous intensity activity, such as running. 2 Select My Stats > VO2 Max. The device monitors your activity intensity and tracks your time If you have already recorded a brisk walk or run outdoors, spent participating in moderate to vigorous intensity activities your VO2 max. estimate may appear. The device displays (heart rate data is required to quantify vigorous intensity). You the date your VO2 max. estimate was last updated. The can work toward achieving your weekly intensity minutes goal by device updates your VO2 max. estimate each time you participating in at least 10 consecutive minutes of moderate to complete an outdoor walk or run of 15 minutes or longer. You vigorous intensity activities. The device adds the amount of can manually start a VO2 max. test to get an updated moderate activity minutes with the amount of vigorous activity estimate. minutes. Your total vigorous intensity minutes are doubled when added. 3 To start a VO2 max. test, swipe up, and select Test Now. 4 Follow the on-screen instructions to get your VO2 max. Earning Intensity Minutes estimate. Your vívoactive 3 device calculates intensity minutes by A message appears when the test is complete. 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. Activity Tracking • Start a timed activity for the most accurate calculation of intensity minutes. The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories • Exercise for at least 10 consecutive minutes at a moderate or burned, and sleep statistics for each recorded day. Your calories vigorous intensity level. burned includes your base metabolism plus activity calories. • Wear your device all day and night for the most accurate The number of steps taken during the day appears on the steps resting heart rate. widget. The step count is updated periodically. ™ For more information about activity tracking and fitness metric Garmin Move IQ accuracy, go to garmin.com/ataccuracy. When your movements match familiar exercise patterns, the Move IQ feature automatically detects the event and displays it

Activity Tracking 5 in your timeline. The Move IQ events show activity type and Intensity minutes: Tracks your time spent participating in duration, but they do not appear in your activities list or moderate to vigorous activities, your weekly intensity minutes newsfeed. goal, and progress toward your goal. The Move IQ feature can automatically start a timed activity for Last sport: Displays a brief summary of your last recorded walking and running using time thresholds you set in the Garmin sport. Connect app. These activities are added to your activities list. Menstrual cycle tracking: Displays your current cycle. You can view and log your daily symptoms. Activity Tracking Settings Music controls: Provides music player controls for your Hold the touchscreen, and select Settings > Activity smartphone. Tracking. My day: Displays a dynamic summary of your activity today. The Status: Turns off the activity tracking features. metrics include timed activities, intensity minutes, floors Move Alert: Displays a message and the move bar on the climbed, steps, calories burned, and more. digital watch face and steps screen. The device also vibrates Notifications: Alerts you to incoming calls, texts, social network to alert you. updates, and more, based on your smartphone notification Goal Alerts: Allows you to turn on and off goal alerts, or turn settings. them off only during activities. Goal alerts appear for your Steps: Tracks your daily step count, step goal, and data for daily steps goal, daily floors climbed goal, and weekly previous days. intensity minutes goal. Stress: Displays your current stress level and a graph of your Auto Activity Start: Allows your device to create and save stress level. You can do a breathing activity to help you relax. timed activities automatically when the Move IQ feature VIRB controls: Provides camera controls when you have a detects you are walking or running. You can set the minimum VIRB device paired with your vívoactive 3 device. time threshold in the run or walk settings. Weather: Displays the current temperature and weather Intensity Minutes: Allows you to set a heart rate zone for forecast. moderate intensity minutes and a higher heart rate zone for vigorous intensity minutes. You can also use the default algorithm. Viewing Widgets • From the watch face, swipe up or down. Turning Off Activity Tracking When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded. 1 Hold the touchscreen. 2 Select Settings > Activity Tracking > Status > Off. Menstrual Cycle Tracking Your menstrual cycle is an important part of your health. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app. The device scrolls through the widget loop. • Menstrual cycle tracking and details • Tap the touchscreen to view additional screens for a widget. • Physical and emotional symptoms • Hold the touchscreen to view additional options and functions • Period and fertility predictions for a widget. • Health and nutrition information NOTE: You can use the Garmin Connect app to add and Customizing the Widget Loop remove widgets. 1 Hold the touchscreen. 2 Select Settings > Widgets. Widgets 3 Select an option: • Select an item to show or hide it from the app list or Your device comes preloaded with widgets that provide at-a- rearrange the app list. glance information. Some widgets require a Bluetooth • Select Add to add an item to the widget loop. connection to a compatible smartphone. Some widgets are not visible by default. You can add them to About My Day the widget loop manually (Customizing the Widget Loop, The My Day widget is a daily snapshot of your activity. This is a page 6). dynamic summary that updates throughout the day. As soon as Calendar: Displays upcoming meetings from your smartphone you climb a flight of stairs or record an activity, it appears in the calendar. widget. The metrics include recorded activities, intensity minutes for the week, floors climbed, steps, calories burned, and more. Calories: Displays your calorie information for the current day. You can tap the touchscreen for an option to improve accuracy Floors climbed: Tracks your floors climbed and progress or to view additional metrics. toward your goal. Viewing the Weather Widget Golf: Displays golf information for your last round. 1 From the watch face, swipe to view the weather widget. Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your heart rate. 2 Tap the touchscreen to view hourly and daily weather data. Hydration: Allows you to track the amount of water you 3 Scroll down to view daily weather data. consume and the progress toward your daily goal.

6 Widgets Heart Rate Variability and Stress Level Your device analyzes your heart rate variability while you are inactive to determine your overall stress. Training, physical activity, sleep, nutrition, and general life stress all impact your stress level. The stress level range is from 0 to 100, where 0 to 25 is a resting state, 26 to 50 is low stress, 51 to 75 is medium stress, and 76 to 100 is a high stress state. Knowing your stress level can help you identify stressful moments throughout your day. For best results, you should wear the device while sleeping. You can sync your device with your Garmin Connect account to 3 Select an option: view your all-day stress level, long-term trends, and additional details. • To skip to the next or previous track, select or . • To pause or resume playback, select or . Using the Stress Level Widget • To increase or decrease the volume, select , and select The stress level widget displays your current stress level and a or . graph of your stress level for the last several hours. It can also guide you through a breathing activity to help you relax. TIP: You can slide up or down on the Side Swipe control to adjust the volume slider. 1 While you are sitting or inactive, swipe up or down to view the stress level widget. • To shuffle the tracks in your playlist, select > . TIP: If you are too active for the watch to determine your • To change the repeat mode, select > . stress level, a message appears instead of a stress level number. You can check your stress level again after several minutes of inactivity. Apps and Activities 2 Tap the touchscreen to view a graph of your stress level for Your device includes a variety of preloaded apps and activities. the last several hours. Apps: Apps provide interactive features for your device, such as Blue bars indicate periods of rest. Yellow bars indicate navigating to saved locations. periods of stress. Gray bars indicate times that you were too Activities: Your device comes preloaded with indoor and active to determine your stress level. outdoor activity apps, including running, cycling, strength 3 To start a breathing activity, swipe up, and select Yes. training, golfing, and more. When you start an activity, the device displays and records sensor data, which you can save VIRB Remote and share with the Garmin Connect community. The VIRB remote function allows you to control your VIRB For more information about activity tracking and fitness metric action camera using your device. Go to www.garmin.com/VIRB accuracy, go togarmin.com/ataccuracy. to purchase a VIRB action camera. Connect IQ Apps: You can add features to your watch by installing apps from the Connect IQ mobile app (Connect IQ Controlling a VIRB Action Camera Features, page 3). Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also set the Starting an Activity VIRB widget to be shown in the widget loop (Customizing the When you start an activity, GPS turns on automatically (if Widget Loop, page 6). required). 1 Turn on your VIRB camera. 1 Press the key. 2 On your vívoactive 3 device, swipe to view the VIRB widget. 2 If this is the first time you have started an activity, select the checkbox next to each activity to add to your favorites, and 3 Wait while the device connects to your VIRB camera. select Done. 4 Select an option: 3 Select an option: • To record video, tap the touchscreen. • Select an activity from your favorites. The video counter appears on the vívoactive 3 screen. • Select , and select an activity from the extended activity • To stop recording video, tap the touchscreen. list. • To take a photo, swipe right, and tap the touchscreen. 4 If the activity requires GPS signals, go outside to an area with a clear view of the sky. Music Controls TIP: If appears on a gray background, the activity does The music control widget allows you to control music on your not require GPS signals. smartphone using your vívoactive 3 device. The widget controls 5 Wait until Ready appears on the screen. the currently active or most recently active media player app on The device is ready after it establishes your heart rate, your smartphone. If no media player is active, the widget does acquires GPS signals (if required), and connects to your not display track information, and you must start playback from wireless sensors (if required). your phone. 6 Press the key to start the activity timer. Controlling Music Playback The device records activity data only while the activity timer is 1 On your smartphone, start playing a song or playlist. running. 2 On your vívoactive 3 device, swipe to view the music control widget. Tips for Recording Activities • Charge the device before starting an activity (Charging the The progress bar indicates the progress through the Device, page 18). current track. • Swipe up or down to view additional data pages.

Apps and Activities 7 Stopping an Activity TIP: The device can only count reps of a single move for 1 Press the key. each set. When you want to change moves, you should finish the set and start a new one. 2 Select Done. 5 Double tap the touchscreen to finish the set. 3 Select an option: The watch displays the total reps for the set. After several • To save the activity, select . seconds, the rest timer appears. • To discard the activity, select . 6 If necessary, hold the touchscreen, select Edit Last Set, and edit the number of reps. Adding a Custom Activity 7 When you are done resting, double tap the touchscreen to You can create a custom activity and add it to the activity list. start your next set. 1 Press the key. 8 Repeat for each strength training set until your activity is 2 Select > > Create. complete. 3 Select an activity type. 9 After your last set, press the key to stop the timer. 4 If necessary, edit the activity app settings (Activities and App 10Select Done > to finish and save the activity. Settings, page 14). Calibrating the Treadmill Distance 5 When you are finished editing, select Done. To record more accurate distances for your treadmill runs, you 6 Select an option: can calibrate the treadmill distance after you run at least 1.5 km • To add the activity to your favorites list, select . (1 mi.) on a treadmill. If you use different treadmills, you can manually recalibrate the treadmill distance on each treadmill or • To add the activity to the extended list, select . after each run. Adding or Removing a Favorite Activity 1 Start a treadmill activity (Starting an Activity, page 7). The list of your favorite activities appears when you press the 2 Run on the treadmill until your vívoactive 3 device records at key from the watch face, and it provides quick access to the least 1.5 km (1 mi.). activities you use most. The first time you press the key to start 3 After you complete your run, press the key, and select Done. an activity, the device prompts you to select your favorite 4 Select an option: activities. You can add or remove favorite activities at any time. • To calibrate the treadmill distance the first time, select . 1 Hold the touchscreen. The device prompts you to complete the treadmill 2 Select Settings > Activities & Apps. calibration. Your favorite activities appear at the top of the list with a • To manually recalibrate the treadmill distance after the white background. Other activities appear in the extended list first-time calibration, select > Calibrate. with a black background. 5 Check the treadmill display for the distance traveled, and 3 Select an option: enter the distance on your device. • To add a favorite activity, select the activity, and select Add Favorite. Outdoor Activities • To remove a favorite activity, select the activity, and select The vívoactive 3 device comes preloaded with apps for outdoor Remove Favorite. activities, such as running and biking. GPS is turned on for outdoor activities. You can add apps using default activities, Indoor Activities such as cardio or rowing. The vívoactive 3 device can be used for training indoors, such Going for a Run as running on an indoor track or using a stationary bike. GPS is Before you can use a wireless sensor for your run, you must pair turned off for indoor activities. the sensor with your device (Pairing Your Wireless Sensors, When running or walking with GPS turned off, speed, distance, page 17). and cadence are calculated using the accelerometer in the 1 Put on your wireless sensors, such as a foot pod or heart rate device. The accelerometer is self-calibrating. The accuracy of monitor (optional). the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS. 2 Press the key. TIP: Holding the handrails of the treadmill reduces accuracy. 3 Select Run. You can use an optional foot pod to record pace, distance, and 4 When using optional wireless sensors, wait while the device cadence. connects to the sensors. When cycling with GPS turned off, speed and distance are not 5 Go outside, and wait while the device locates satellites. available unless you have an optional sensor that sends speed 6 Press the key to start the activity timer. and distance data to the device (such as a speed or cadence sensor). The device records activity data only while the activity timer is running. Recording a Strength Training Activity 7 Start your activity. You can record sets during a strength training activity. A set is Swipe up or down to scroll through data screens. multiple repetitions (reps) of a single move. 8 1 Press the key. 9 After you complete your activity, press the key, and swipe up to save the activity. 2 Select Strength. 3 Press the key to start the activity timer. Going for a Ride Before you can use a wireless sensor for your ride, you must 4 Start your first set. pair the sensor with your device (Pairing Your Wireless Sensors, The device counts your reps. Your rep count appears when page 17). you complete at least 6 reps.

8 Apps and Activities 1 Pair your wireless sensors, such as a heart rate monitor, example, 30 seconds plus 15 strokes equals a swolf score of speed sensor, or cadence sensor (optional). 45. Swolf is a measurement of swimming efficiency and, like 2 Press the key. golf, a lower score is better. 3 Select Bike. Golfing 4 When using optional wireless sensors, wait while the device connects to the sensors. Downloading Golf Courses 5 Go outside, and wait while the device locates satellites. Before you play a course for the first time, you must download it using the Garmin Connect app. 6 Press the key to start the activity timer. From the Garmin Connect app, select Download Golf The device records activity data only while the activity timer is 1 Courses > . running. Select a golf course. 7 Start your activity. 2 Select Download. 8 Swipe up or down to scroll through data screens. 3 After the course finishes downloading, it appears in the list of After you complete your activity, press the key, and swipe up 9 courses on your vívoactive 3 device. to save the activity. Viewing Your Ski Runs Playing Golf Before you play a course for the first time, you must download it Your device records the details of each downhill skiing or using your smartphone (Downloading Golf Courses, page 9). snowboarding run using the auto run feature. This feature is Downloaded courses are updated automatically. Before you play turned on by default for downhill skiing and snowboarding. It golf, you should charge the device (Charging the Device, automatically records new ski runs based on your movement. page 18). The timer pauses when you stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift 1 Press the key. ride. You can start moving downhill to restart the timer. You can 2 Select Golf. view run details from the paused screen or while the timer is 3 Wait while the device locates satellites. running. 4 Select a course from the list of available courses. 1 Start a skiing or snowboarding activity. 5 Swipe up or down to scroll through the holes. 2 Hold the touchscreen. The device automatically transitions when you move to the 3 Select View Runs. next hole. 4 Select and to view details of your last run, your current run, and your total runs. Hole Information The run screens include time, distance traveled, maximum The device calculates the distance to the front and back of the speed, average speed, and total descent. green, and to the selected pin location (Changing the Pin Location, page 9). Going for a Pool Swim NOTE: Heart rate is not available while swimming. 1 Press the key. 2 Select Pool Swim. 3 Select your pool size, or enter a custom size. 4 Press the key to start the activity timer. The device records activity data only while the activity timer is running. Current hole number 5 Start your activity. The device automatically records swim intervals and lengths. Distance to the back of the green 6 Press the key when you rest. Distance to the selected pin location The display inverts color, and the rest screen appears. Distance to the front of the green 7 Press the key to restart the interval timer. Par for the hole After you complete your activity, hold the key to stop the 8 Map of the green activity timer, and hold the key again to save the activity.

Setting the Pool Size Changing the Pin Location 1 Press the key. While playing a game, you can take a closer look at the green 2 Select Pool Swim > Pool Size. and move the pin location. 3 Select your pool size, or enter a custom size. 1 Select the map. A larger view of the green appears. Swim Terminology Length: One trip down the pool. 2 Swipe up or down to scroll through the pin locations. Interval: One or more consecutive lengths. A new interval starts indicates the selected pin location. after a rest. 3 Press the key to accept the pin location. Stroke: A stroke is counted every time your arm wearing the The distances on the hole information screen are updated to device completes a full cycle. reflect the new pin location. The pin location is saved for only Swolf: Your swolf score is the sum of the time for one pool the current round. length and the number of strokes for that length. For

Apps and Activities 9 Viewing the Direction to the Pin 2 Hit your next shot. The PinPointer feature is a compass that provides directional The device records the distance of your last shot. assistance when you are unable to see the green. This feature can help you line up a shot even if you are in the woods or in a Keeping Score deep sand trap. 1 While playing golf, press the key. NOTE: Do not use the PinPointer feature while in a golf cart. 2 Select . Interference from the golf cart can affect the accuracy of the 3 If necessary, hold the touchscreen to set up scoring or compass. change par for the hole. 1 Press the key. 4 Swipe up or down to change holes. 2 Select . 5 Tap the center of the screen. The arrow points to the pin location. 6 Select or to set the score. Viewing Layup and Dogleg Distances Setting the Scoring Method You can view a list of layup and dogleg distances for par 4 and 5 You can change the method the device uses to keep score. holes. 1 From the scorecard, hold the touchscreen. 1 Press the key. 2 Select Golf Settings > Scoring > Scoring Method. 2 Select . 3 Select a scoring method. NOTE: Distances and locations are removed from the list as you pass them. About Stableford Scoring When you select the Stableford scoring method (Setting the Viewing Hazards Scoring Method, page 10), points are awarded based on the You can view distances to hazards along the fairway for par 4 number of strokes taken relative to par. At the end of a round, and 5 holes. Hazards that affect shot selection are displayed the highest score wins. The device awards points as specified individually or in groups to help you determine the distance to by the United States Golf Association. layup or carry. The scorecard for a Stableford scored game shows points 1 From the hole information screen, press the key, and select instead of strokes. . Points Strokes Taken Relative to Par 0 2 or more over 1 1 over 2 Par 3 1 under 4 2 under 5 3 under

Tracking Golf Statistics When you enable statistics tracking on the device, you can view • The distances to the front and back of the nearest your statistics for the current round (Viewing Your Round hazard appear on the screen. Summary, page 10). You can compare rounds and track • The hazard type is listed at the top of the screen. improvements using the Garmin Golf™ app. • The green is represented as a half circle at the top of 1 From the scorecard, hold the touchscreen. the screen. The line below the green represents the center 2 Select Golf Settings > Scoring > Stat Tracking. of the fairway. • Hazards are indicated by a letter signifying the order of Recording Golf Statistics the hazards on the hole, and are shown below the green Before you can record statistics, you must enable statistics in approximate locations relative to the fairway. tracking (Tracking Golf Statistics, page 10). 2 Swipe to view other hazards for the current hole. 1 From the scorecard, tap the center of the screen. 2 Set the number of strokes taken, and select Next. Measuring a Shot with Garmin AutoShot™ Each time you take a shot along the fairway, the device records 3 Set the number of putts taken, and select Done. your shot distance so you can view it later (Viewing Your Shot 4 Select an option: History, page 10). Putts are not detected. • If your ball hit the fairway, select . 1 While playing golf, wear the device on your leading wrist for • If your ball missed the fairway, select or . better shot detection. When the device detects a shot, your distance from the shot Viewing Your Shot History location appears in the banner at the top of the screen. 1 After playing a hole, press the key. 2 Select to view information for your last shot. 3 Select to view information about each shot for a hole. Viewing Your Round Summary During a round, you can view your score, statistics, and step information. 1 Press the key. 2 Select . Ending a Round TIP: You can tap the banner to hide it for 10 seconds. 1 Press the key.

10 Apps and Activities 2 Select End. If you know your maximum heart rate, you can use the table 3 Select an option: (Heart Rate Zone Calculations, page 5) to determine the best heart rate zone for your fitness objectives. • To view your statistics and round information, tap your score. If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health • To save the round and return to watch mode, select Save. centers can provide a test that measures maximum heart rate. • To edit your scorecard, select Edit Score. The default maximum heart rate is 220 minus your age. • To discard the round and return to watch mode, select Discard. Workouts • To pause the round and resume it at a later time, select Your device can guide you through multiple-step workouts that Pause. include goals for each workout step, such as distance, time, reps, or other metrics. Your device includes several preloaded Golf Settings workouts for multiple activities, including strength, cardio, From the watch face, hold the touchscreen, and select Settings running, and biking. You can create and find more workouts and > Activities & Apps > Golf > Golf Settings. training plans using Garmin Connect and transfer them to your Scoring: Allows you to set the scoring options (Scoring device. Settings, page 11). You can create a scheduled training plan using the calendar in Driver Distance: Sets the average distance the ball travels on Garmin Connect and send the scheduled workouts to your your drive. device. Big Numbers: Changes the size of the numbers on the hole Starting a Workout view screen. Your device can guide you through multiple steps in a workout. Scoring Settings 1 Press the key. From the watch face, hold the touchscreen, and select Settings 2 Select an activity. > Activities & Apps > Golf > Golf Settings > Scoring. 3 Swipe up. Status: Sets score keeping to on or off automatically when you start a round. The Always Ask option prompts you when you 4 Select Workouts. begin a round. 5 Select a workout. Stat Tracking: Enables statistics tracking for the number of NOTE: Only workouts that are compatible with the selected putts, greens in regulation, and fairways hit while playing golf. activity appear in the list. 2 Players: Sets the scorecard to keep score for two players. 6 Select Do Workout. NOTE: This setting is only available during a round. You 7 Press the key to start the activity timer. must enable this setting each time you begin a round. After you begin a workout, the device displays each step of the Scoring Method: Changes the method the device uses to keep workout, step notes (optional), the target (optional), and the score. current workout data. For strength, yoga, or Pilates activities, an instructional animation appears. Garmin Golf App The Garmin Golf app allows you to upload scorecards from your Using Garmin Connect Training Plans compatible Garmin device to view detailed statistics and shot Before you can download and use a training plan from Garmin analyses. Golfers can compete with each other at different Connect, you must have a Garmin Connect account (Garmin courses using the Garmin Golf app. More than 41,000 courses Connect, page 13), and you must pair the vívoactive 3 device have leaderboards that anyone can join. You can set up a with a compatible smartphone. tournament event and invite players to compete. 1 From the Garmin Connect app, select or . The Garmin Golf app syncs your data with your Garmin Connect 2 Select Training > Training Plans. account. You can download the Garmin Golf app from the app store on your smartphone. 3 Select and schedule a training plan. 4 Follow the on-screen instructions. Training 5 Review the training plan in your calendar. Starting Today's Workout Setting Up Your User Profile After you send a training plan to your device, you can quickly You can update your gender, birth year, height, weight, wrist, start today's scheduled workout for an activity. and heart rate zone (Setting Your Heart Rate Zones, page 4) 1 Press the key. settings. The device uses this information to calculate accurate 2 Select an activity. training data. If a workout for this activity is scheduled for today, the device 1 Hold the touchscreen. shows the workout name and prompts you to start it. 2 Select Settings > User Profile. 3 Select . 3 Select an option. 4 Select View to view the workout steps, and swipe right when you are finished viewing the steps (optional). Fitness Goals Knowing your heart rate zones can help you measure and 5 Press the key to start the workout. improve your fitness by understanding and applying these Viewing Scheduled Workouts principles. You can view workouts scheduled in your training calendar and • Your heart rate is a good measure of exercise intensity. start a workout. • Training in certain heart rate zones can help you improve 1 Press the key. cardiovascular capacity and strength. 2 Select an activity. 3 Select Workouts > Training Calendar.

Training 11 Your scheduled workouts appear, sorted by date. A location is a point that you record and store in the device. If 4 Select a workout. you want to remember landmarks or return to a certain spot, you can mark a location. 5 Select an option: 1 Go to the place where you want to mark a location. • To view the steps for the workout, select View. 2 Press the key. • To start the workout, select Do Workout. 3 Select Navigate > Save Location. Adaptive Training Plans TIP: To quickly mark a location, you can select from the Your Garmin Connect account has an adaptive training plan and controls menu (Using the Controls Menu, page 1). Garmin coach to fit your training goals. For example, you can After the device acquires GPS signals, the location answer a few questions and find a plan to help you complete a 5 information appears. km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. When you 4 Select Save. start a plan, the Garmin Coach widget is added to the widget 5 Select an icon. loop on your vívoactive 3 device. Deleting a Location Personal Records 1 Press the key. When you complete an activity, the device displays any new 2 Select Navigate > Saved Locations. personal records you achieved during that activity. Personal 3 Select a location. records include your fastest time over several typical race distances and longest run or ride. 4 Select Delete > Yes. Viewing Your Personal Records Navigating to a Saved Location 1 Hold the touchscreen. Before you can navigate to a saved location, your device must 2 Select My Stats > Records. locate satellites. 3 Select a sport. 1 Press the key. 4 Select a record. 2 Select Navigate > Saved Locations. 5 Select View Record. 3 Select a location, and select Go To. 4 Select an activity. Restoring a Personal Record You can set each personal record back to the one previously The compass appears. recorded. 5 Move forward. 1 Hold the touchscreen. The compass arrow points toward the saved location. 2 Select My Stats > Records. TIP: For more accurate navigation, orient the top of the 3 Select a sport. screen toward the direction in which you are moving. 4 Select a record to restore. 6 Press the key to start the activity timer. 5 Select Previous > Yes. Navigating Back to Start NOTE: This does not delete any saved activities. Before you can navigate back to start, you must locate satellites, Clearing a Personal Record start the timer, and start your activity. 1 Hold the touchscreen. At any time during your activity, you can return to your starting location. For example, if you are running in a new city, and you 2 Select My Stats > Records. are unsure how to get back to the trail head or hotel, you can 3 Select a sport. navigate back to your starting location. This feature is not 4 Select a record to delete. available for all activities. 5 Select Clear Record > Yes. 1 Hold the touchscreen. NOTE: This does not delete any saved activities. 2 Select Navigation > Back to Start. Clearing All Personal Records The compass appears. 1 Hold the touchscreen. 3 Move forward. 2 Select My Stats > Records. The compass arrow points toward your starting point. NOTE: This does not delete any saved activities. TIP: For more accurate navigation, orient your device toward the direction in which you are navigating. 3 Select a sport. 4 Select Clear All Records > Yes. Stopping Navigation The records are deleted for that sport only. • To stop navigation and continue your activity, hold the touchscreen, and select Stop Navigation. • To stop navigation and end your activity, press the key, and Navigation select Done. You can use the GPS navigation features on your device to save locations, navigate to locations, and find your way home. Compass The device has a 3-axis compass with automatic calibration. Saving Your Location The compass features and appearance change depending on Before you can navigate to a saved location, your device must your activity, whether GPS is enabled, and whether you are locate satellites. navigating to a destination.

12 Navigation Calibrating the Compass Manually Analyze your data: You can view more detailed information about your fitness and outdoor activities, including time, NOTICE distance, heart rate, calories burned, cadence, an overhead Calibrate the electronic compass outdoors. To improve heading map view, and pace and speed charts. You can view more accuracy, do not stand near objects that influence magnetic detailed information about your golf games, including fields, such as vehicles, buildings, and overhead power lines. scorecards, statistics, and course information. You can also view customizable reports. Your device was already calibrated at the factory, and the device uses automatic calibration by default. If you experience NOTE: To view some data, you must pair an optional irregular compass behavior, for example, after moving long wireless sensor with your device (Pairing Your Wireless distances or after extreme temperature changes, you can Sensors, page 17). manually calibrate the compass. 1 Hold the touchscreen. 2 Select Settings > Sensors & Accessories > Compass > Calibrate > Start. 3 Follow the on-screen instructions. TIP: Move your wrist in a small figure eight motion until a message appears.

History Your device stores up to 14 days of activity tracking and heart rate monitoring data, and up to seven timed activities. You can view your last seven timed activities on your device. You can synchronize your data to view unlimited activities, activity tracking data, and heart rate monitoring data on your Garmin Track your progress: You can track your daily steps, join a Connect account (Using the Garmin Connect App, page 13) friendly competition with your connections, and meet your (Using Garmin Connect on Your Computer, page 13). goals. When the device memory is full, your oldest data is overwritten. Share your activities: You can connect with friends to follow each other's activities or post links to your activities on your Using History favorite social networking sites. 1 Hold the touchscreen. Manage your settings: You can customize your device and 2 Select History. user settings on your Garmin Connect account. 3 Select an activity. Using the Garmin Connect App 4 Select an option: After you pair your device with your smartphone (Pairing Your • Select Details to view additional information about the Smartphone, page 1), you can use the Garmin Connect app to activity. upload all of your activity data to your Garmin Connect account. • Select Laps to select a lap and view additional information 1 Verify the Garmin Connect app is running on your about each lap. smartphone. • Select Delete to delete the selected activity. 2 Bring your device within 10 m (30 ft.) of your smartphone. Your device automatically syncs your data with the Garmin Viewing Your Time in Each Heart Rate Zone Connect app and your Garmin Connect account. Before you can view heart rate zone data, you must complete an activity with heart rate and save the activity. Using Garmin Connect on Your Computer Viewing your time in each heart rate zone can help you adjust The Garmin Express application connects your device to your your training intensity. Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your 1 Hold the touchscreen. Garmin Connect account and to send data, such as workouts or 2 Select History > Activities. training plans, from Garmin Connect website to your device. You 3 Select an activity. can also install device software updates and manage your Connect IQ apps. 4 Select HR Zones. 1 Connect the device to your computer using the USB cable. Garmin Connect 2 Go to www.garmin.com/express. Your Garmin Connect account allows you to track your 3 Download and install the Garmin Express application. performance and connect with your friends. It gives you the tools 4 Open the Garmin Express application, and select Add to track, analyze, share, and encourage each other. You can Device. record the events of your active lifestyle, including runs, walks, 5 Follow the on-screen instructions. rides, swims, hikes, golf games, and more. You can create your free Garmin Connect account when you pair your device with your phone using the Garmin Connect app. Customizing Your Device You can also create an account when you set up the Garmin Express™ application (www.garmin.com/express). Changing the Watch Face Store your activities: After you complete and save a timed You can choose from several preloaded watch faces or use a activity with your device, you can upload that activity to your Connect IQ watch face that is downloaded to your device Garmin Connect account and keep it as long as you want. (Connect IQ Features, page 3). You can also customize a

History 13 preloaded watch face or create a new one (Creating a Custom Auto Activity Start: Sets the minimum time threshold for Watch Face, page 14). automatically detecting and recording a timed activity. This 1 From the watch face, hold the touchscreen. feature is available for walking and running only. 2 Select Watch Face. Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed 3 Swipe up or down to scroll through the available watch faces. (Using Auto Pause®, page 15). 4 Tap the screen to select the watch face. Auto Run: Enables the device to detect ski runs automatically 5 Select Apply to activate the displayed watch face. using the built-in accelerometer. Creating a Custom Watch Face Auto Scroll: Enables you to move through all of the activity data screens automatically while the timer is running (Using Auto You can customize the style and data fields for the watch face. Scroll, page 15). From the watch face, hold the touchscreen. 1 Background: Sets the background color of each activity to 2 Select Watch Face. black or white. 3 Select an option: Data Screens: Enables you to customize data screens and add • To customize an existing watch face, select the watch new data screens for the activity (Customizing the Data face, and select Customize. Screens, page 14). • To create a new watch face, swipe to the bottom of the GPS: Sets the mode for the GPS antenna. Using the GPS + watch face list, and select Create New. GLONASS or GPS + GALILEO options provides increased performance in challenging environments and faster position 4 Swipe up or down to scroll through the analog and digital acquisition. Using the GPS and another satellite together can dials, and tap the screen to select the displayed dial. reduce battery life more than using the GPS option only. 5 Select each data field you want to customize, and select the ® Laps: Sets the options for the Auto Lap feature (Marking Laps data to display in it. Using the Auto Lap Feature, page 15), and turns on the A green border indicates the customizable data fields for this manual lap function (Turning On the Manual Lap Function, dial. page 15). 6 Swipe left to customize the watch face hands. Pool Size: Sets the pool length for pool swimming. NOTE: This option is available only for analog dials. Customizing the Data Screens 7 Swipe up or down to scroll through the hand styles, and tap You can customize data screens based on your training goals or the screen to select the displayed hands. optional accessories. For example, you can customize one of 8 Swipe left, and select an accent color. the data screens to display your lap pace or heart rate zone. 9 Select . 1 Press the key. 10Select Done. 2 Select an activity. The device sets the new watch face as your active watch 3 Select Settings > Data Screens. face. 4 Select one or more options: Customizing the Controls Menu • To adjust the style and number of data fields on each data screen, select Layout. You can add, remove, and change the order of the shortcut menu options in the controls menu (Using the Controls Menu, • To customize the fields on a data screen, select the page 1). screen, and select Edit Data Fields. 1 Hold the key. • To show or hide a data screen, select the toggle switch next to the screen. The controls menu appears. • To show or hide the heart rate zone gauge screen, select 2 Hold the touchscreen. HR Zone Gauge. The controls menu switches to edit mode. Alerts 3 Select the shortcut you want to customize. You can set alerts for each activity, which can help you to train 4 Select an option: toward specific goals. Some alerts are available only for specific • To change the location of the shortcut in the controls activities. Some alerts require optional accessories, such as a menu, select the location where you want it to appear, or heart rate monitor or cadence sensor. There are three types of drag the shortcut to a new location. alerts: event alerts, range alerts, and recurring alerts. • To remove the shortcut from the controls menu, select . Event alert: An event alert notifies you once. The event is a 5 If necessary, select to add a shortcut to the controls menu. specific value. For example, you can set the device to alert you when you burn a specified number of calories. NOTE: This option is available only after you remove at least one shortcut from the menu. Range alert: A range alert notifies you each time the device is above or below a specified range of values. For example, you can set the device to alert you when your heart rate is below Activities and App Settings 60 beats per minute (bpm) and over 210 bpm. These settings allow you to customize each preloaded activity Recurring alert: A recurring alert notifies you each time the app based on your needs. For example, you can customize data device records a specified value or interval. For example, you pages and enable alerts and training features. Not all settings can set the device to alert you every 30 minutes. are available for all activity types. Press the key, select an activity, and select Settings. Alert Name Alert Type Description Cadence Range You can set minimum and maximum Accent Color: Sets the accent color of each activity to help cadence values. identify which activity is active. Calories Event, You can set the number of calories. Alerts: Sets the training alerts for the activity (Alerts, page 14). recurring

14 Customizing Your Device Alert Name Alert Type Description The lap function stays on for the selected activity until you turn Custom Recurring You can select an existing message or off the lap function. create a custom message and select an ® alert type. Using Auto Pause You can use the Auto Pause feature to pause the timer Distance Recurring You can set a distance interval. automatically when you stop moving or when your pace or Heart Rate Range You can set minimum and maximum speed drops below a specified value. This feature is helpful if heart rate values or select zone changes. your activity includes stop lights or other places where you need Pace Range You can set minimum and maximum to slow down or stop. pace values. NOTE: The device does not record activity data while the timer Run/Walk Recurring You can set timed walking breaks at is stopped or paused. regular intervals. 1 Press the key. Speed Range You can set minimum and maximum speed values. 2 Select an activity. Stroke Rate Range You can set high or low strokes per 3 Select Settings > Auto Pause. minute. NOTE: This feature is not available for all activities. Time Event, You can set a time interval. recurring 4 Select an option: NOTE: Not all options are available for all activities. Setting an Alert • To pause the timer automatically when you stop moving, 1 Press the key. select When Stopped. NOTE: This feature is not available for all activities. • To pause the timer automatically when your pace drops 2 Select an activity. below a specified value, select Pace. 3 Select Settings > Alerts. • To pause the timer automatically when your speed drops below a specified value, select Speed. 4 Select an option: • To add a new alert for the activity, select Add New. Using Auto Scroll You can use the auto scroll feature to cycle through all of the • To edit an existing alert, select the alert name. data screens automatically while the timer is running. If necessary, select the type of alert. 5 1 Press the key. Select a zone, enter the minimum and maximum values, or 6 2 Select an activity. enter a custom value for the alert. 3 Select Settings > Auto Scroll. 7 If necessary, turn on the alert. NOTE: This feature is not available for all activities. For event and recurring alerts, a message appears each time you reach the alert value (Alerts, page 14). For range alerts, a 4 Select a display speed. message appears each time you exceed or drop below the specified range (minimum and maximum values). Phone and Bluetooth Settings Auto Lap Hold the touchscreen, and select Settings > Phone. Status: Displays the current Bluetooth connection status and Marking Laps Using the Auto Lap Feature allows you to turn Bluetooth technology on or off. You can set your device to use the Auto Lap feature to mark a Notifications: The device turns smart notifications on and off lap at a specific distance automatically. This feature is helpful for automatically based on your selections (Enabling Bluetooth comparing your performance over different parts of an activity Notifications, page 2). (for example, every 1 mile or 5 kilometers). Pair Phone: Connects your device with a compatible Press the key. 1 smartphone equipped with Bluetooth technology. Select an activity. 2 Connected Alerts: Alerts you when your paired smartphone NOTE: This feature is not available for all activities. connects and disconnects. 3 Select Settings > Laps. Stop LiveTrack: Allows you to stop a LiveTrack session while 4 Select an option: one is in progress. • To turn the Auto Lap feature on or off, select the toggle switch. System Settings • To adjust the distance between laps, select Auto Lap. Hold the touchscreen, and select Settings > System. Each time you complete a lap, a message appears that displays Auto Lock: Automatically locks the touchscreen to prevent the time for that lap. The device also vibrates if vibration is inadvertent screen touches. You can press the key to unlock turned on (System Settings, page 15). the touchscreen. Language: Sets the language of the device interface. Turning On the Manual Lap Function Time: Sets the time format and source for local time (Time You can mark laps at any time or distance by double tapping the Settings, page 16). touchscreen during timed activities such as running and biking. Date: Alllows you to manually set the date and date format. 1 Press the key. Physio TrueUp: Allows your device to sync activities, history, 2 Select an activity. and data from other Garmin devices. NOTE: This feature is not available for all activities. Orientation: Allows you to change the orientation of the screen. 3 Select Settings > Laps > Manual Lap. This allows you to wear the watch with the key on either the Each time you mark a lap, a message appears that displays the left or the right. time for that lap. The device also vibrates if vibration is turned on Side Swipe: Allows you to enable, disable, or change the (System Settings, page 15). scrolling direction for the Side Swipe control.

Customizing Your Device 15 Backlight: Sets the backlight mode, timeout, and brightness Backlight Settings (Backlight Settings, page 16). Hold the touchscreen, and select Settings > System > Vibration: Turns vibration on or off and sets the vibration Backlight. intensity. Mode: Sets the backlight to turn on when you interact with the Do Not Disturb: Turns on or off do not disturb mode. device, which includes receiving a notification or using the Units: Sets the measurement units used to display data key, touchscreen, or Side Swipe control. (Changing the Units of Measure, page 16). Gesture: Sets the backlight to turn on when you rotate your Data Recording: Sets how the device records activity data. The wrist toward your body to view the device. You can use the Smart recording option (default) allows for longer activity Only During Activity option to use this feature only during recordings. The Every Second recording option provides timed activities. more detailed activity recordings, but may require you to Timeout: Sets the length of time before the backlight turns off. charge the battery more frequently. Brightness: Sets the brightness level of the backlight. During an USB Mode: Sets the device to use mass storage mode or activity, the backlight uses the brightest setting. Garmin mode when connected to a computer. Changing the Units of Measure Restore Defaults: Allows you to restore all of the device You can customize units of measure for distance, pace and settings to the factory default values (Restoring All Default speed, elevation, weight, height, and temperature. Settings, page 19). 1 Hold the touchscreen. NOTE: If you have set up a Garmin Pay wallet, restoring default settings also deletes the wallet from your device. 2 Select Settings > System > Units. Software Update: Allows you to check for software updates. 3 Select a measurement type. About: Displays the unit ID, software version, regulatory 4 Select a unit of measure. information, and license agreement. Garmin Connect Settings Time Settings You can change your device settings from your Garmin Connect Hold the touchscreen, and select Settings > System > Time. account, using either the Garmin Connect app or the Garmin Time Format: Sets the device to show time in a 12-hour or a Connect website. Some settings are available only using your 24-hour format. Garmin Connect account and cannot be changed on your Time Source: Allows you to set the time manually or device. automatically based on your paired mobile device. • From the Garmin Connect app, select or , select Time Zones Garmin Devices, and select your device. Each time you turn on the device and acquire satellites or sync • From the devices widget in the Garmin Connect application, with your smartphone, the device automatically detects your select your device. time zone and the current time of day. After customizing settings, sync your data to apply the changes Setting the Time Manually to your device (Using the Garmin Connect App, page 13, Using Garmin Connect on Your Computer, page 13). By default, the time is set automatically when the vívoactive 3 device is paired with a mobile device. Device Settings on Your Garmin Connect Account 1 Hold the touchscreen. From your Garmin Connect account, select your device to view 2 Select Settings > System > Time > Time Source > Manual. the device settings. 3 Select Time, and enter the time of day. NOTE: Some settings appear in a subcategory in the settings menu. App or website updates may change these settings Setting the Alarm menus. 1 Hold the touchscreen. Activity Tracking: Turns activity tracking features on and off. 2 Select Clocks > Alarms > Add New. Appearance: Allows you to change the watch face, widgets, 3 Select Time, and enter a time. and shortcuts that appear in the controls menu (Customizing 4 Select Repeat, and select an option. the Controls Menu, page 14). Auto Activity Start: Allows your device to create and save Deleting an Alarm timed activities automatically when the Move IQ feature 1 Hold the touchscreen. detects you have been walking or running for a minimum time 2 Select Clocks > Alarms. threshold. You can set the minimum time threshold for 3 Select an alarm, and select Remove. running and walking. Automatic App Updates: Allows your device to receive Starting the Countdown Timer Connect IQ app updates automatically. 1 Hold the touchscreen. Data Recording: Sets how the device records activity data. The 2 Select Clocks > Timer. Smart recording option (default) allows for longer activity 3 Enter the time. recordings. The Every Second recording option provides 4 Select Start. more detailed activity recordings, but may require you to charge the battery more frequently. 5 If necessary, select the touchscreen for more options. Date Format: Sets the month and day format. Using the Stopwatch Distance: Sets the device to display the distance traveled in 1 Hold the touchscreen. kilometers or miles. 2 Select Clocks > Stopwatch. Goals: Allows you to set a custom goal for daily steps and floors 3 Press the key. climbed. You can use the Auto Goal setting to allow your device to determine your step goal automatically. You can also set the weekly intensity minutes goal.

16 Customizing Your Device Goal Animations: Allows you to turn on and off goal 4 Select Settings > Sensors & Accessories > Add New. animations, or turn them off only during activities. Goal 5 Bring the device within 3 m (10 ft.) of the sensor, and wait animations appear for your daily steps goal, daily floors while the device pairs with the sensor. climbed goal, and weekly intensity minutes goal. After the device connects to the sensor, an icon appears at Heart Rate Zones: Allows you to estimate your maximum heart the top of the screen. rate and determine custom heart rate zones. Language: Sets the language of the device interface. Foot Pod Move Alert: Displays a message and the move bar on the Your device is compatible with the foot pod. You can use the digital watch face and steps screen. The device also vibrates foot pod to record pace and distance instead of using GPS when if vibrations are turned on. you are training indoors or when your GPS signal is weak. The Move IQ: Allows you to turn on and off Move IQ events. The foot pod is on standby and ready to send data (like the heart Move IQ feature automatically detects activity patterns, such rate monitor). as walking, running, cycling, swimming, and elliptical training. After 30 minutes of inactivity, the foot pod powers off to Orientation: Allows you to change the orientation of the screen. conserve the battery. When the battery is low, a message This allows you to wear the watch with the key on either the appears on your device. Approximately five hours of battery life left or the right. remain. Preferred Activity Tracker: Sets this device to be your primary Calibrating Your Foot Pod activity tracking device when more than one device is Before you can calibrate your foot pod, you must pair your connected to the app. device with the foot pod (Pairing Your Wireless Sensors, Sounds & Alerts: Allows you to customize alarms and phone page 17). notifications. You can also turn on and off the Do Not Disturb Manual calibration is recommended if you know your calibration During Sleep feature. factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor. Time Format: Sets the device to display time in a 12-hour or 24- 1 Hold the touchscreen. hour format. 2 Select Settings > Sensors & Accessories > Foot Pod > Wrist Worn On: Allows you to customize which wrist the device Calib. Factor. is worn on. 3 Adjust the calibration factor: NOTE: This setting is used for strength training and gestures. • Increase the calibration factor if your distance is too low. User Settings on Your Garmin Connect Account • Decrease the calibration factor if your distance is too high. From your Garmin Connect account, select Settings > User Settings. Improving Foot Pod Calibration TIP: Some user settings are available in the vívoactive 3 Device Before you can calibrate your device, you must acquire GPS Settings menu. signals and pair your device with the foot pod (Pairing Your Wireless Sensors, page 17). Personal Information: Allows you to enter your personal details, such as birth date, gender, height, and weight. The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs Sleep: Allows you to enter your normal sleep hours. using GPS. Stride Length: Allows your device to more accurately calculate 1 Stand outside for 5 minutes with a clear view of the sky. the distance traveled using your custom step length for walking and running. You can enter a known distance and 2 Start a running activity. the number of steps it takes to cover the distance, and 3 Run on a track without stopping for 10 minutes. Garmin Connect can calculate your step length. 4 Stop your activity, and save it. Units: Allows you to set statute or metric units of measure. Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the Wireless Sensors foot pod again unless your running style changes. Your device can be used with wireless ANT+ or Bluetooth Using an Optional Bike Speed or Cadence sensors. For more information about compatibility and Sensor purchasing optional sensors, go to buy.garmin.com. You can use a compatible bike speed or cadence sensor to send data to your device. Pairing Your Wireless Sensors • Pair the sensor with your device (Pairing Your Wireless The first time you connect a wireless ANT+ or Bluetooth sensor Sensors, page 17). to your Garmin device, you must pair the device and sensor. After they are paired, the device connects to the sensor • Set your wheel size (Calibrating Your Speed Sensor, automatically when you start an activity and the sensor is active page 17). and within range. • Go for a ride (Going for a Ride, page 8). TIP: Some ANT+ sensors pair with your device automatically Calibrating Your Speed Sensor when you start an activity with the sensor turned on and near Before you can calibrate your speed sensor, you must pair your the device. device with a compatible speed sensor (Pairing Your Wireless 1 Move at least 10 m (33 ft.) away from other wireless sensors. Sensors, page 17). 2 If you are pairing a heart rate monitor, put on the heart rate Manual calibration is optional and can improve accuracy. monitor. 1 Hold the touchscreen. The heart rate monitor does not send or receive data until Select Settings > Sensors & Accessories > Speed/ you put it on. 2 Cadence > Wheel Size. 3 Hold the touchscreen.

Wireless Sensors 17 3 Select an option: you must pair the device with a compatible smartphone (Pairing • Select Auto to automatically calculate your wheel size and Your Smartphone, page 1). calibrate your speed sensor. Sync your device with the Garmin Connect app (Using the • Select Manual, and enter your wheel size to manually Garmin Connect App, page 13). calibrate your speed sensor (Wheel Size and When new software is available, the Garmin Connect app Circumference, page 22). automatically sends the update to your device. The update is applied when you are not actively using the device. When the Situational Awareness update is complete, your device restarts. Your vívoactive 3 device can be used with Varia smart bike Updating the Software Using Garmin Express lights and rearview radar to improve situational awareness. See Before you can update your device software, you must the owner's manual for your Varia device for more information. download and install the Garmin Express application and add NOTE: You may need to update the vívoactive 3 software your device (Using Garmin Connect on Your Computer, before pairing Varia devices (Updating the Software Using the page 13). Garmin Connect App, page 18). 1 Connect the device to your computer using the USB cable. When new software is available, the Garmin Express tempe application sends it to your device. The tempe is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed 2 After the Garmin Express application finishes sending the to ambient air, and therefore, provides a consistent source of update, disconnect the device from your computer. accurate temperature data. You must pair the tempe with your Your device installs the update. device to display temperature data from the tempe. Viewing Device Information You can view the unit ID, software version, regulatory Device Information information, and license agreement. Charging the Device 1 Hold the touchscreen. 2 Select Settings > System > About. WARNING Viewing E-label Regulatory and Compliance This device contains a lithium-ion battery. See the Important Information Safety and Product Information guide in the product box for product warnings and other important information. The label for this device is provided electronically. The e-label may provide regulatory information, such as identification NOTICE numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information. To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a 1 Hold the touchscreen. computer. Refer to the cleaning instructions in the appendix. 2 Select System > Settings > About. 1 Plug the small end of the USB cable into the charging port on your device. Specifications Battery type Rechargeable, built-in lithium-polymer battery Battery life Up to 7 days in smartwatch mode (with heart rate) Up to 13 hr. in GPS mode Operating From -20º to 50ºC (from -4º to 122ºF) temperature range Charging From 0º to 45ºC (from 32º to 113ºF) temperature range Wireless 2.4 GHz @ 8 dBm nominal frequencies/ • ANT+ wireless communications protocol protocols • Bluetooth 4.2 technology 13.56 MHz @ -40 dBm nominal, NFC wireless technology 2 Plug the large end of the USB cable into a USB charging Water rating Swim, 5 ATM1 port. 3 Charge the device completely. Device Care Product Updates NOTICE On your computer, install Garmin Express (www.garmin.com Avoid extreme shock and harsh treatment, because it can /express). On your smartphone, install the Garmin Connect app. degrade the life of the product. This provides easy access to these services for Garmin devices: Avoid pressing the keys under water. • Software updates Do not use a sharp object to clean the device. • Data uploads to Garmin Connect Never use a hard or sharp object to operate the touchscreen, or damage may result. • Product registration Avoid chemical cleaners, solvents, and insect repellents that can Updating the Software Using the Garmin Connect App damage plastic components and finishes. Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and 1 *The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating.

18 Device Information Thoroughly rinse the device with fresh water after exposure to • On your smartphone, open the Garmin Connect app, select chlorine, salt water, sunscreen, cosmetics, alcohol, or other or , and select Garmin Devices > Add Device to enter harsh chemicals. Prolonged exposure to these substances can pairing mode. damage the case. • Hold the touchscreen, and select Settings > Connectivity > Do not store the device where prolonged exposure to extreme Phone > Pair Phone. temperatures can occur, because it can cause permanent damage. My device is in the wrong language Cleaning the Device You can change the device language selection if you have accidently selected the wrong language on the device. NOTICE 1 Hold the touchscreen. Even small amounts of sweat or moisture can cause corrosion 2 Scroll down to the last item in the list, and select it. of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer. 3 Scroll down to the last item in the list, and select it. 4 Scroll down to the second item in the list, and select it. 1 Wipe the device using a cloth dampened with a mild detergent solution. 5 Select your language. 2 Wipe it dry. My device does not display the correct time After cleaning, allow the device to dry completely. The device updates the time and date when it syncs with your TIP: For more information, go to www.garmin.com/fitandcare. smartphone or when the device acquires GPS signals. You should sync your device to receive the correct time when you Changing the Bands change time zones, and to update for daylight saving time. The device is compatible with 20 mm wide, standard, quick- 1 Hold the touchscreen, and select Settings > System > Time. release bands. 2 Verify the Auto option is enabled. 1 Slide the quick-release pin on the spring bar to remove the 3 Select an option: band. • Confirm that your smartphone displays the correct local time, and sync your device to the smartphone (Using the Garmin Connect App, page 13). • Start an outdoor activity, go outdoors to an open area with a clear view of the sky, and wait while the device acquires satellite signals. The time and date are updated automatically.

2 Insert one side of the spring bar for the new band into the Maximizing Battery Life device. You can do several things to extend the life of the battery. 3 Slide the quick-release pin, and align the spring bar with the • Reduce the backlight timeout (Backlight Settings, page 16). opposite side of the device. • Reduce the backlight brightness (Backlight Settings, 4 Repeat steps 1 through 3 to change the other band. page 16). • Turn off Bluetooth wireless technology when you are not using connected features (Turning Off the Bluetooth Troubleshooting Smartphone Connection, page 2). • Turn off activity tracking (Activity Tracking, page 5). Is my smartphone compatible with my • Limit the smartphone notifications the device displays device? (Managing Notifications, page 2). The vívoactive 3 device is compatible with smartphones using • Stop broadcasting heart rate data to paired Garmin devices Bluetooth wireless technology. (Broadcasting Heart Rate to Garmin Devices, page 4). Go to www.garmin.com/ble for compatibility information. • Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page 4). My phone will not connect to the device If your phone will not connect to the device, you can try these Restarting the Device tips. If the device stops responding, you may need to restart it. • Turn off your smartphone and your device, and turn them NOTE: Restarting the device may erase your data or settings. back on again. 1 Hold the key for 15 seconds. • Enable Bluetooth technology on your smartphone. The device turns off. • Update the Garmin Connect app to the latest version. 2 Hold the key for one second to turn on the device. • Remove your device from the Garmin Connect app and the Bluetooth settings on your smartphone to retry the pairing Restoring All Default Settings process. NOTE: This deletes all user-entered information and activity • If you bought a new smartphone, remove your device from history. If you have set up a Garmin Pay wallet, restoring default the Garmin Connect app on the smartphone you intend to settings also deletes the wallet from your device. stop using. You can reset all of the device settings to the factory default • Bring your smartphone within 10 m (33 ft.) of the device. values. 1 Hold the touchscreen. 2 Select Settings > System > Restore Defaults > Yes.

Troubleshooting 19 Acquiring Satellite Signals Getting More Information The device may need a clear view of the sky to acquire satellite • Go to support.garmin.com for additional manuals, articles, signals. and software updates. 1 Go outdoors to an open area. • Go to buy.garmin.com, or contact your Garmin dealer for The front of the device should be oriented toward the sky. information about optional accessories and replacement parts. 2 Wait while the device locates satellites. It may take 30–60 seconds to locate satellite signals. Appendix Improving GPS Satellite Reception • Frequently sync the device to your Garmin Connect account: Data Fields ◦ Connect your device to a computer using the USB cable Some data fields require ANT+ accessories to display data. and the Garmin Express application. 24-Hour Max.: The maximum temperature recorded in the last ◦ Sync your device to the Garmin Connect app using your 24 hours. Bluetooth enabled smartphone. 24-Hour Min.: The minimum temperature recorded in the last While connected to your Garmin Connect account, the device 24 hours. downloads several days of satellite data, allowing it to quickly locate satellite signals. 30s Avg. Vertical Speed: The 30-second moving average of vertical speed. • Take your device outside to an open area away from tall buildings and trees. 500m Pace: The current rowing pace per 500 meters. • Remain stationary for a few minutes. Average Cadence: Cycling. The average cadence for the current activity. Activity Tracking Average Cadence: Running. The average cadence for the For more information about activity tracking accuracy, go to current activity. garmin.com/ataccuracy. Average Distance Per Stroke: The average distance traveled per stroke during the current activity. My step count does not seem accurate Average HR: The average heart rate for the current activity. If your step count does not seem accurate, you can try these tips. Average HR %Max.: The average percentage of maximum heart rate for the current activity. • Wear the device on your non-dominant wrist. Average Lap Time: The average lap time for the current • Carry the device in your pocket when pushing a stroller or activity. lawn mower. Average Pace: The average pace for the current activity. • Carry the device in your pocket when actively using your hands or arms only. Average Speed: The average speed for the current activity. NOTE: The device may interpret some repetitive motions, Average Stroke Rate: The average number of strokes per such as washing dishes, folding laundry, or clapping your minute (spm) during the current activity. hands, as steps. Average Strokes/Length: The average number of strokes per length during the current activity. The floors climbed amount does not seem accurate Average SWOLF: The average swolf score for the current Your device uses an internal barometer to measure elevation activity. Your swolf score is the sum of the time for one length changes as you climb floors. A floor climbed is equal to 3 m plus the number of strokes for that length (Swim (10 ft.). Terminology, page 9). • Avoid holding handrails or skipping steps while climbing Avg. 500m Pace: The average rowing pace per 500 meters for stairs. the current activity. • In windy environments, cover the device with your sleeve or Cadence: Cycling. The number of revolutions of the crank arm. jacket as strong gusts can cause erratic readings. Your device must be connected to a cadence accessory for Improving the Accuracy of Intensity Minutes and this data to appear. Calories Cadence: Running. The steps per minute (right and left). You can improve the accuracy of these estimates by walking or Calories: The amount of total calories burned. running outside for 15 minutes. Distance: The distance traveled for the current track or activity. From the watch face, swipe to view the My Day widget. 1 Distance Per Stroke: The distance traveled per stroke. Select . 2 Elapsed Time: The total time recorded. For example, if you start 3 Follow the on-screen instructions. the timer and run for 10 minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes, your The temperature reading is not accurate elapsed time is 35 minutes. Your body temperature affects the temperature reading for the Elevation: The altitude of your current location above or below internal temperature sensor. To get the most accurate sea level. temperature reading, you should remove the watch from your Floors Climbed: The total number of floors climbed up for the wrist and wait 20 to 30 minutes. day. You can also use an optional tempe external temperature Floors Descended: The total number of floors climbed down for sensor to view accurate ambient temperature readings while the day. wearing the watch. Floors per Minute: The number of floors climbed up per minute. Heading: The direction you are moving.

20 Appendix Heart Rate: Your heart rate in beats per minute (bpm). Your Last Lap 500m Pace: The average rowing pace per 500 meters device must be connected to a compatible heart rate monitor. for the last lap. HR %Max.: The percentage of maximum heart rate. Last Lap Cadence: Cycling. The average cadence for the last HR Zone: The current range of your heart rate (1 to 5). The completed lap. default zones are based on your user profile and maximum Last Lap Cadence: Running. The average cadence for the last heart rate (220 minus your age). completed lap. Interval Distance: The distance traveled for the current interval. Last Lap Distance: The distance traveled for the last completed Interval Distance Per Stroke: The average distance traveled lap. per stroke during the current interval. Last Lap Pace: The average pace for the last completed lap. Interval Lengths: The number of pool lengths completed during Last Lap Speed: The average speed for the last completed lap. the current interval. Last Lap Time: The stopwatch time for the last completed lap. Interval Pace: The average pace for the current interval. Last Length Pace: The average pace for your last completed Interval Stroke Rate: The average number of strokes per pool length. minute (spm) during the current interval. Last Length Stroke Rate: The average number of strokes per Interval Strokes: The total number of strokes for the current minute (spm) during the last completed pool length. interval. Last Length Strokes: The total number of strokes for the last Interval Strokes/Length: The average number of strokes per completed pool length. length during the current interval. Last Length SWOLF: The swolf score for the last completed Interval SWOLF: The average swolf score for the current pool length. interval. Lengths: The number of pool lengths completed during the Interval Time: The stopwatch time for the current interval. current activity. Lap 500m Pace: The average rowing pace per 500 meters for Maximum Speed: The top speed for the current activity. the current lap. Pace: The current pace. Lap Cadence: Cycling. The average cadence for the current Speed: The current rate of travel. lap. Steps: The number of steps during the current activity. Lap Cadence: Running. The average cadence for the current lap. Stroke Rate: The number of strokes per minute (spm). Lap Distance: The distance traveled for the current lap. Strokes: The total number of strokes for the current activity. Lap HR: The average heart rate for the current lap. Sunrise: The time of sunrise based on your GPS position. Lap HR %Max.: The average percentage of maximum heart Sunset: The time of sunset based on your GPS position. rate for the current lap. Temperature: The temperature of the air. Your body Lap Pace: The average pace for the current lap. temperature affects the temperature sensor. Laps: The number of laps completed for the current activity. Time in Zone: The time elapsed in each heart rate or power zone. Lap Speed: The average speed for the current lap. Time of Day: The time of day based on your current location Lap Steps: The number of steps during the current lap. and time settings (format, time zone, daylight saving time). Lap Time: The stopwatch time for the current lap. Timer: The stopwatch time for the current activity. Last Interval Distance Per Stroke: The average distance Total Ascent: The total elevation distance ascended during the traveled per stroke during the last completed interval. activity or since the last reset. Last Interval Stroke Rate: The average number of strokes per Total Descent: The total elevation distance descended during minute (spm) during the last completed interval. the activity or since the last reset. Last Interval Strokes: The total number of strokes for the last Vertical Speed: The rate of ascent or descent over time. completed interval. VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 55.4 54 52.5 48.9 45.7 42.1 Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7 Good 60 45.4 44 42.4 39.2 35.5 32.3 Fair 40 41.7 40.5 38.5 35.6 32.3 29.4 Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 49.6 47.4 45.3 41.1 37.8 36.7 Excellent 80 43.9 42.4 39.7 36.7 33 30.9 Good 60 39.5 37.8 36.3 33 30 28.1 Fair 40 36.1 34.4 33 30.1 27.5 25.9 Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

Appendix 21 Wheel Size and Circumference Tire Size Wheel Circumference (mm) Your speed sensor automatically detects your wheel size. If 700 × 40C 2200 necessary, you can manually enter your wheel circumference in 700 × 44C 2235 the speed sensor settings. 700 × 45C 2242 The tire size is marked on both sides of the tire. This is not a 700 × 47C 2268 comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet. Symbol Definitions These symbols may appear on the device or accessory labels. Tire Size Wheel Circumference (mm) 20 × 1.75 1515 WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the EU directive 20 × 1-3/8 1615 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). 22 × 1-3/8 1770 It is intended to deter the improper disposal of this product and to promote reuse and recycling. 22 × 1-1/2 1785 24 × 1 1753 24 × 3/4 Tubular 1785 24 × 1-1/8 1795 24 × 1.75 1890 24 × 1-1/4 1905 24 × 2.00 1925 24 × 2.125 1965 26 × 7/8 1920 26 × 1-1.0 1913 26 × 1 1952 26 × 1.25 1953 26 × 1-1/8 1970 26 × 1.40 2005 26 × 1.50 2010 26 × 1.75 2023 26 × 1.95 2050 26 × 2.00 2055 26 × 1-3/8 2068 26 × 2.10 2068 26 × 2.125 2070 26 × 2.35 2083 26 × 1-1/2 2100 26 × 3.00 2170 27 × 1 2145 27 × 1-1/8 2155 27 × 1-1/4 2161 27 × 1-3/8 2169 29 x 2.1 2288 29 x 2.2 2298 29 x 2.3 2326 650 x 20C 1938 650 x 23C 1944 650 × 35A 2090 650 × 38B 2105 650 × 38A 2125 700 × 18C 2070 700 × 19C 2080 700 × 20C 2086 700 × 23C 2096 700 × 25C 2105 700C Tubular 2130 700 × 28C 2136 700 × 30C 2146 700 × 32C 2155 700 × 35C 2168 700 × 38C 2180

22 Appendix Index H pairing 1, 19 hazards 10 snowboarding 9 health stats 6 software A heart rate 1, 3, 4 updating 18 accessories 17, 20 alerts 4, 15 version 18 activities 7, 8, 14 monitor 4 specifications 18 adding 8 pairing sensors 4 speed and cadence sensors 1, 17 custom 8 zones 4, 5, 11, 13 statistics 10 favorites 8 history 8, 13 stopwatch 16 saving 8 sending to computer 11, 13 storing data 11, 13 starting 7 viewing 10 stress level 7 activity tracking 5, 6 strokes 9 alarms 14, 16 I swimming 9 alerts 14, 15 icons 1 swolf score 9 heart rate 4 indoor training 8 system settings 15 ANT+ sensors 17, 18 intensity minutes 5, 20 applications 2, 3, 11 intervals 9 T smartphone 1, 7 tempe 18, 20 Auto Lap 15 K temperature 18, 20 Auto Pause 15 keys 1, 18 time 16 auto scroll 15 alerts 15 L settings 16 B laps 13, 15 time of day 16, 19 backlight 1, 16 layup 10 time zones 16 bands 19 lengths 9 timer 8, 9 battery license 18 countdown 16 charging 18 locations 12 touchscreen 1 maximizing 2, 16, 19 deleting 12 training 2 bike sensors 17 locking, screen 1, 15 calendar 11 Bluetooth sensors 17 M pages 8 Bluetooth technology 2, 15, 19 plans 11, 12 Bluetooth Technology 2 main menu, customizing 6 maps 12 treadmill 8 C measuring a shot 10 troubleshooting 4, 19, 20 cadence menstrual cycle 6 U alerts 15 menu 1 unit ID 18 sensors 17 music controls 7 units of measure 16 calendar 11, 12 N updates, software 18 calibrating, compass 13 uploading data 13 calorie, alerts 15 navigation 12 stopping 12 USB 18 calories 20 user profile 11 charging 18 NFC 3 cleaning the device 18, 19 notifications 2 V clock 16 phone calls 2 VIRB remote 7 compass 10, 12 P VO2 max. 5, 21 calibrating 13 pairing Connect IQ 1, 3 W ANT+ sensors 4 wallet 3 controls menu 14 sensors 17 countdown timer 16 watch face 1 smartphone 1, 19 watch faces 3, 13, 14 courses payments 3 downloading 9 weather 6 personal records 12 wheel sizes 17, 22 playing 9 deleting 12 selecting 9 widgets 1, 3, 4, 6 phone calls 2 workouts 11 customizing the device 11, 14 pin location, green view 9, 10 cycling 8 pool size Z D custom 9 zones data setting 9 heart rate 4 storing 11, 13 power (force), alerts 15 time 16 transferring 11, 13 profiles, user 11 uploading 13 R data fields 1, 3, 8, 14, 20 replacement parts 19 deleting resetting the device 19 history 13 personal records 12 S distance, alerts 15 satellite signals 1, 20 dogleg 10 saving activities 8, 9 F scorecard 10 scoring 10 foot pod 1, 17 screen 16 G settings 6, 11, 14–17, 19 Garmin Connect 1, 2, 11–13, 16–18 device 16 storing data 13 shortcuts 1, 14 Garmin Express, updating software 18 Side Swipe control 1 Garmin Pay 3 skiing goals 17 alpine 9 golf round, ending 10 snowboarding 9 GPS 1 sleep mode 2, 5 signal 20 smartphone 3, 6, 11, 19 green view, pin location 9, 10 applications 2, 7

Index 23 support.garmin.com

August 2020 GUID-CBB70FF2-CB51-489C-8F5F-CEF2CE0BEC1E v3