Instinct® 3 – 50 mm, Solar Whitestone with Black/Bolt Blue Band
Meet the rugged GPS smartwatch built for adventure — the Garmin Instinct 3 Solar. Engineered with a robust fiber-reinforced polymer case and metal-reinforced bezel, this outdoor smartwatch is designed to withstand tough environments and heavy use while keeping you connected and informed.
Powered by solar charging technology, Instinct 3 delivers unlimited battery life in smartwatch mode when exposed to adequate sunlight — so you can go further without worrying about power.
Get real-time multi-band GPS tracking with SatIQ™ technology for superior positioning and optimized battery performance during every activity. Built-in navigation tools like a 3-axis compass and barometric altimeter help you confidently explore new terrain.
Stay connected wherever you go with smart notifications from your compatible smartphone, and enjoy everyday conveniences like Garmin Pay™ contactless payments.
With 24/7 health and wellness monitoring, including wrist-based heart rate, advanced sleep tracking, and Pulse Ox metrics, Instinct 3 keeps you informed about your body so you can train and recover smarter (not a medical device; data intended as estimates).
Rated 10 ATM for water resistance and built to MIL-STD-810 standards for thermal and shock resistance, this watch is rugged enough for hiking, trail running, camping, and everyday wear.
Perfect For:
• Outdoor adventurers & explorers
• Athletes & fitness enthusiasts
• Everyday use with smart features
• Anyone wanting long battery life & reliable GPS
SOLAR CHARGING
Get unlimited battery life in smartwatch mode with solar charging1.
RUGGED DESIGN
Explore confidently with a rugged design, including a 1.1-inch display, 50 mm metal-reinforced bezel and scratch-resistant display.
BUILT-IN FLASHLIGHT
See and be seen with a built-in flashlight, featuring variable intensities and an alternate red light.
24/7 HEALTH AND WELLNESS MONITORING
Make bold moves with health monitoring features, including heart rate, advanced sleep monitoring, Pulse Ox3 and more.
SMART NOTIFICATIONS
Receive emails, texts and alerts on your watch when paired with your compatible Apple® or Android™ smartphone.
MULTI-BAND GPS WITH SATIQ
Navigate confidently with multi-band GPS, featuring SatIQ technology, which delivers superior positioning while optimizing battery life.
GO BOLDLY
HEALTH AND WELLNESS
DAILY MOVEMENTS
Keep tabs on your daily steps, calories burned, floors climbed and more from your wrist4.
HRV STATUS
Gain a deeper understanding of your overall health through heart rate variability while you sleep4.
WRIST-BASED HEART RATE
Instinct 3 tracks your heart rate, so you can stay in the know all day and night4.
STRESS TRACKING
Find out if you’re having a calm, balanced or stressful day.
MORNING REPORT
Receive an overview of your sleep recovery, daily calendar, HRV status and more as soon as you wake up. You can even customize your report to show what you want to see.
HEALTH SNAPSHOT
Log a 2-minute session to record key health stats, then generate a report to share with your health care provider.
PULSE OX SENSOR
Track your blood oxygen saturation while you’re awake or asleep3.
MINDFUL BREATHING
Start a breathwork activity to track your stress and respiration.
RESPIRATION
See how you’re breathing throughout the day and night.
HYDRATION
Log your daily fluid intake as a reminder to stay hydrated.
FITNESS AGE
Estimate how fit you are compared to your actual age.
NAP DETECTION
Automatically track or log your naps to see how they benefit your body and the ideal time and duration they should be.
WOMEN’S HEALTH TRACKING
Track your menstrual cycle or pregnancy to get exercise and nutrition education.
BREATHING VARIATIONS
For a closer glimpse of your health, the breathing variations feature helps you understand shifts in your breathing patterns as you sleep5. These shifts could be related to environment, alcohol, or potential sleep disorders such as sleep apnea.
LIFESTYLE LOGGING
Log behaviors — such as caffeine and alcohol intake — and view reports on how they impact your health in the Garmin Connect™ app.
ACTIVITY TRACKING
BUILT-IN SPORTS APPS
Track activities, including cycling, open-water swimming, strength training and more.
GARMIN COACH
Train for an event, achieve a milestone, or improve your fitness with Garmin Coach training plans for runners and cyclists.
WORKOUT CREATION
Create step-by-step workouts from more than 1,600 exercises in the Garmin Connect™ app, and send them directly to your watch.
INTENSITY MINUTES
Track your moderate and vigorous activity minutes.
VO2 MAX
See your current fitness level, and track changes over time to set goals, evaluate progress and more.
ALTITUDE AND HEAT ACCLIMATION
See how you’re holding up to the current elevation or heat based on your health metrics.
HIIT WORKOUTS
Track your HIIT workouts, including AMRAP, EMOM, Tabata or custom workouts.
DAILY SUGGESTED WORKOUTS
View your entire week of daily suggested workouts, which adapt after every run or ride.
RECOVERY TIME
Know how long you should recover before your next high-effort workout based on your latest training.
RUCKING ACTIVITY
A dedicated rucking activity profile allows you to enter pack weight.
STAY CONNECTED
GARMIN CONNECT
See your health and fitness information, connect with friends and more — in this free, zero-subscription app.
GARMIN MESSENGER™ APP
Communicate via two-way text messaging6 on your wrist.
SMART NOTIFICATIONS
Receive emails, texts and alerts on your watch when paired with your compatible Apple or Android smartphone.
GARMIN PAY™ CONTACTLESS PAYMENTS
Breeze through checkout lines or transit systems with participating providers.
SAFETY AND TRACKING FEATURES
If you feel unsafe or if your watch senses that an incident occurred, your watch will send a message with your live location7.
CONNECT IQ™ STORE
Add watch faces, data fields and apps to your paired watch.
LIVETRACK FEATURE
Friends and family can follow your real-time location7 and view preplanned courses.
ABC SENSORS
Navigate your next trail with an altimeter, barometer and 3-axis electronic compass.
GARMIN SHARE
Use this feature to easily share saved locations, courses and workouts with friends’ compatible Garmin devices.
| Sleep score and insights | yes |
| Battery life (smartwatch mode) | Up to 40 days Unlimited with solar |
| Pulse Ox blood oxygen | yes |
| LED flashlight | yes |
| Garmin Pay™ | yes |
| Multi-band GPS | yes |
| Training readiness | yes |
| Training status | yes |
| Display type | Monochrome, sunlight-visible, transflective memory-in-pixel (MIP) |
| Solar Charging | yes |
| Water rating | 10 ATM |
| General | |
|---|---|
| Strap material |
silicone |
| Lens Material |
Power Glass™ |
| Bezel Material |
fiber-reinforced polymer/aluminum |
| Case material | fiber-reinforced polymer |
| QuickFit® watch band compatible |
yes (26 mm) |
| Physical size |
50 x 50 x 14.4 mm |
| Weight |
58 g |
| Display Size | custom, two-window design; 1.1” x 1.1” (27 x 27 mm) |
| Display resolution | 176 x 176 pixels |
| Battery type | Lithium ion |
| Battery life |
Smartwatch: Up to 40 days/Unlimited with solar* *Solar charging, assuming all-day wear with 3 hours per day outside in 50,000 lux conditions |
| Charging method | Garmin proprietary plug charger |
| Memory/History | 128 MB |
| Clock Features | |
|---|---|
| Time/date | yes |
| GPS Time Sync | yes |
| Automatic daylight saving time | yes |
| Alarm clock | yes |
| Timer | yes |
| Stopwatch | yes |
| Sunrise/sunset times | yes |
| Health & Wellness Monitoring | |
|---|---|
| Wrist-based heart rate (constant, every second) | yes |
| Resting heart rate | yes |
| Abnormal heart rate alerts | yes (high and low) |
| Respiration rate | yes |
| Fitness age | yes |
| Body Battery™ energy monitor | yes |
| All-day stress | yes |
| Relaxation reminders | yes |
| Relaxation breathing timer | yes |
| Breathwork | yes |
| Sleep | yes (advanced) |
| Sleep coach | yes |
| Breathing variations | yes |
| Nap detection | yes |
| Hydration | yes (in Garmin Connect™ and optional Connect IQ™ widget) |
| Women's health | yes (in Garmin Connect™ and optional Connect IQ™ widget) |
| Health snapshot | yes |
| Health status | yes |
| Sensors | |
|---|---|
| GPS | yes |
| GLONASS | yes |
| Galileo | yes |
| SatIQ™ Technology | yes |
| Garmin Elevate™ wrist heart rate monitor | yes |
| Pulse Ox Blood Oxygen Saturation Monitor | yes |
| Barometric altimeter | yes |
| Compass | yes |
| Gyroscope | yes |
| Accelerometer | yes |
| Thermometer | yes |
| Daily Smart Features | |
|---|---|
| Connectivity | Bluetooth®, ANT+® |
| Connect IQ™ (downloadable watch faces, data fields and apps) | yes |
| On-device Connect IQ™ Store | yes |
| Smart Notifications | yes |
| Text response/reject phone call with text (Android™ only) | yes |
| Morning report | yes |
| Calendar | yes |
| Weather forecasts | yes |
| Realtime settings sync with Garmin Connect™ mobile | yes |
| Battery saver (customizable low power watch) | yes |
| Controls smartphone music | yes |
| Find My Phone | yes |
| Find My Watch | yes |
| Compatible with Garmin Messenger app | yes |
| VIRB® Remote | yes |
| Smart trainer control | yes |
| Pairs with Garmin Connect™ Mobile | yes |
| Smartphone compatibility | iPhone®, Android™ |
| Garmin Share | yes |
| Passcode | yes |
| Workout and Training Plans | |
|---|---|
| Daily Suggested Workout - Running (Pace and Heart Rate Based) | yes |
| Daily Suggested Workout - Cycling (Pace and Heart Rate Based) | yes |
| Garmin Running Coach Experts | yes |
| Garmin Coach - Prebuilt Cycling Plans | yes |
| Cardio workouts | yes |
| Strength workouts | yes |
| HIIT workouts | yes |
| Yoga workouts | yes |
| Pilates workouts | yes |
| Activity Profiles | |
|---|---|
| Gym | Strength, HIIT, Cardio, Elliptical Training, Stair Stepping, Floor Climbing, Indoor Rowing |
| Multisport | Triathlon |
| Wellness |
Walking, Indoor Walking, Pilates, Yoga |
| Indoor running |
Treadmill Running, Indoor Track Running, Virtual Running |
| Outdoor running |
Running, Outdoor Track Running, Trail Running, Obstacle Racing |
| Outdoor recreation |
Hiking, Rucking, Indoor Climbing, Bouldering, Climbing, Hunting, Horseback Riding, Golfing, Disc Golf, Archery |
| Cycling |
Biking, Road Biking, Mountain Biking, Gravel Biking, Bike Commuting, Bike Touring, eBiking, eMountain Biking, Indoor Biking, Cyclocross, BMX |
| Swim |
Pool Swimming, Open Water Swimming |
| On the Water |
Stand Up Paddleboarding, Rowing, Kayaking, Surfing, Kiteboarding, Windsurfing, Fishing, Boating, Water Skiing, Snorkeling, Wakeboarding, Wakesurfing, Tubing, Whitewater |
| Motor sports |
Motorcycling, Overlanding, Motocrossing, ATVing, Snowmobiling |
| Racket sports |
Tennis, Pickleball, Badminton, Squash, Table Tennis, Padel, Platform Tennis, Racquetball |
| Snow & winter |
Skiing, Snowboarding, Backcountry Snowboarding, XC Classic Skiing, XC Skate Skiing, Backcountry Skiing, Ice Skating, Snowshoeing |
| Team sports | Basketball, Volleyball, Field Hockey, Ice Hockey, Football/Soccer, American Football, Lacrosse, Rugby, Ultimate Disc, Cricket, Softball, Baseball |
| In the ring | Boxing, Mixed Martial Arts |
| Other activity profiles |
Tactical, Inline Skating |
| Safety and Tracking Features | |
|---|---|
| Incident Detection during select activities | yes |
| Incident detection alert on phone for wearables | yes |
| Assistance | yes |
| Live Event Sharing | yes |
| Tactical Features | |
|---|---|
| Dual grid coordinates | yes |
| XERO™ Locations | yes |
| Gaming Features | |
|---|---|
| Gaming Activity | yes |
| GameOn™ app compatible | yes |
| Activity Tracking Features | |
|---|---|
| Step counter | yes |
| Move alerts (displays on device after a period of inactivity) | yes |
| Auto goal (learns your activity level and assigns a daily step goal) | yes |
| Calories burned | yes |
| Floors climbed | yes |
| Distance traveled | yes |
| Intensity minutes | yes |
| TrueUp™ | yes |
| Move IQ™ | yes |
| Garmin Connect™ Challenges app | yes (optional Connect IQ app) |
| Automatic rep counting | yes |
| Training, Planning and Analysis Features | |
|---|---|
| Customizable data pages | yes |
| Downloadable training plans | yes |
| Course guidance | yes |
| HR zones | yes |
| HR alerts | yes |
| HR calories | yes |
| % HR max | yes |
| % HRR | yes |
| Recovery time | yes |
| Auto max HR | yes |
| Race glance/widget | yes |
| HRV status | yes |
| HR broadcast (broadcasts HR data over ANT+® to paired devices) | yes |
| Respiration rate (during exercise) | yes (with compatible accessory) |
| GPS speed and distance | yes |
| Customizable activity profiles | yes |
| Auto Pause® automatic timer halt | yes |
| Interval training | yes |
| Improved interval (includes open repeats, intervals data page, rest screen and auto detection) | yes |
| Advanced workouts | yes |
| Power Modes - customizable in-activity battery settings | yes |
| HRM running pace and distance | yes |
| Auto Lap® interval tracking feature | yes |
| Manual lap | yes |
| Rest timer | yes |
| Configurable lap alerts | yes |
| Heat and altitude acclimation | yes |
| VO2 Max (Run) | yes |
| VO2 Max (Trail Run) | yes |
| Load ratio | yes |
| Training load | yes |
| Training load focus | yes |
| Training effect | yes |
| Training effect (anaerobic) | yes |
| Primary benefit (Training Effect labels) | yes |
| Workout benefit | yes |
| Custom alerts | yes |
| Voice alerts | yes |
| Multisport auto transition | yes |
| Finish time | yes |
| Virtual Partner | yes |
| Race an Activity | yes |
| Manual multisport activities | yes |
| Touch and/or button lock | yes |
| Shortcuts | yes |
| Auto scroll | yes |
| Activity history on watch | yes |
| Physio TrueUp | yes |
| Unified training status | yes |
| Running Features | |
|---|---|
| GPS-based distance, time and pace | yes |
| Running dynamics | yes |
| Vertical oscillation and ratio | yes |
| Ground contact time and balance | yes (GCT balance with accessory) |
| Stride length (real time) | yes |
| Cadence (provides real-time number of steps per minute) | yes |
| Running power | yes |
| Grade-adjusted pace | yes |
| Performance condition | yes |
| Lactate threshold | yes (with compatible accessory) |
| PacePro™ Pacing Strategies | yes |
| Run workouts | yes |
| Trail run auto climb | yes |
| Race predictor | yes |
| Foot pod capable | yes |
| Run/Walk/Stand detection | yes |
| Golfing Features | |
|---|---|
| Yardage to F/M/B (distance to front, middle and back of green) | yes |
| Yardage to layups/doglegs | yes |
| Measures shot distance (calculates exact yardage for shots from anywhere on course) | manual |
| Digital scorecard | yes |
| Stat tracking (strokes, putts per round, greens and fairways hit) | yes |
| Garmin AutoShot™ | yes |
| Auto CourseView updates | yes |
| Green View with manual pin position | yes |
| Hazards and course targets | yes |
| Round timer/odometer | yes |
| CT10 Automatic club tracking compatible (requires accessory) | yes |
| Pairs with Garmin Golf app | yes |
| Tournament legal | yes |
| Outdoor Recreation | |
|---|---|
| Point-to-point navigation | yes |
| Bread crumb trail in real time | yes |
| Back to start | yes |
| TracBack® | yes |
| UltraTrac mode | yes |
| Reference point | yes |
| Elevation profile | yes |
| Distance to destination | yes |
| Barometric trend indicator with Storm Alert | yes |
| Vertical speed | yes |
| Total ascent/descent | yes |
| Future elevation plot | yes |
| GPS coordinates | yes |
| Sight 'N Go | yes |
| Area calculation | yes |
| Projected waypoint | yes |
| Sun and moon information | yes |
| Expedition GPS Activity | yes |
| Tides | yes |
| Tide glance | yes |
| Cycling Features | |
|---|---|
| Courses | yes |
| Bike lap and lap maximum power (with power sensor) | yes |
| Race an activity | yes |
| Alerts (triggers alarm when you reach goals including time, distance, heart rate or calories) | yes |
| FTP (Functional Threshold Power) | yes |
| MTB Grit & Flow | yes |
| Advanced cycling dynamics | yes |
| Compatible with Vector™ and Rally™ (power meters) | yes |
| Compatible with Varia Vision™ (head-mounted display) | yes |
| Compatible with Varia™ radar (rear-facing radar) | yes |
| Compatible with Varia™ lights | yes |
| Speed and cadence sensor support (w/sensor) | yes |
| Power meter compatible | yes |
| Swimming Features | |
|---|---|
| Open-water swim metrics (distance, pace, stroke count/rate, stroke distance, swim efficiency (SWOLF), calories) | yes |
| Pool swim metrics (lengths, distance, pace, stroke count, swim efficiency (SWOLF), calories) | yes |
| Stroke type detection (freestyle, backstroke, breaststroke, butterfly) (pool swim only) | yes |
| Drill logging (pool swim only) | yes |
| Basic rest timer (up from 0) (pool swim only) | yes |
| "Repeat on" rest timer (pool swim only) | yes |
| Auto rest (pool swim only) | yes |
| Time and distance alerts | yes |
| Time and distance alerts | yes |
| Countdown start (pool swim only) | yes |
| Pool swim workouts | yes |
| Underwater wrist-based heart rate | yes |
| Heart rate from external HRM (real-time during rests, interval and session stats during rests, and automatic heart rate download post-swim) | yes |
| Kid Activity Tracking Features | |
|---|---|
| Toe-to-Toe™ Challenges app | yes (optional Connect IQ Toe-to-Toe™ Challenges app) |
