Garmin
Garmin Instinct® 3 45mm SOLAR GPS Watch
Garmin Instinct® 3 45mm SOLAR GPS Watch
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Built for durability and simplicity, the Garmin Instinct 3 Solar 45mm is a rugged GPS smartwatch designed to handle harsh environments, extended use, and everyday reliability without unnecessary complexity.
Features
Features
Why You'll Love This
Why You'll Love This
Who's This For?
Who's This For?
Key Specifications
Key Specifications
What's Included
What's Included
Warranty
Warranty
FOLLOW YOURS
Instinct 3 is the rugged GPS smartwatch that’s designed to be worn through anything. Follow yours, wherever the adventure leads.
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UNLIMITED BATTERY IN SMARTWATCH MODE WITH SOLAR CHARGING
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DETAILED HEALTH AND WELLNESS INFORMATION
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SMART NOTIFICATIONS
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BUILT-IN FLASHLIGHT
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RUGGED DESIGN
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MULTI-BAND GPS WITH SATIQ™ TECHNOLOGY
WHAT YOU WILL LOVE
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SOLAR CHARGING
Get unlimited battery life in smartwatch mode with solar charging
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RUGGED DESIGN
Explore confidently with a rugged design, including a 0.9-inch display, 45 mm metal-reinforced bezel and scratch-resistant display.
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BUILT-IN FLASHLIGHT
See and be seen with a built-in flashlight, featuring variable intensities and an alternate red light.
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24/7 HEALTH AND WELLNESS MONITORING
Make bold moves with health monitoring features, including heart rate, advanced sleep monitoring, Pulse Ox and more.
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SMART NOTIFICATIONS
Receive emails, texts and alerts on your watch when paired with your compatible Apple® or Android™ smartphone.
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MULTI-BAND GPS WITH SATIQ
Navigate confidently with multi-band GPS, featuring SatIQ technology, which delivers superior positioning while optimizing battery life.
GO BOLDLY
PERFORMANCE FEATURES
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VISUAL RACE PREDICTOR
Get an estimate of what your pace could be for a 5K, 10K, half-marathon and marathon.
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PACEPRO TECHNOLOGY
Plan race-day strategy with GPS-based pace guidance for a selected course or distance.
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GRADE-ADJUSTED PACE
Get your equivalent running pace at the same effort on flat ground or when ascending.
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TRAINING READINESS
From the moment you wake up, get a readiness score based on your sleep quality, recovery, training load and more, so you can determine if it’s a good day to go hard — or take it easy.
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TRAINING STATUS
Get insight, and know whether you’re training productively, peaking or strained.
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PERFORMANCE METRICS
Gauge your performance with advanced training metrics such as VO2 max, training load and more.
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MULTISPORT AUTO TRANSITION
This feature detects sport changes between swim, bike and run in multisport activities — so you can focus on the race and let your watch take care of recording splits.
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DAILY SUGGESTED WORKOUTS
View your entire week of daily suggested workouts, which adapt after every run or ride.
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RECOVERY TIME
Know how long you need to recover before your next high-effort workout based on your latest training.
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RACE WIDGET
Prepare for your next race with training tips, personalized daily suggested workouts and more.
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WRIST-BASED RUNNING DYNAMICS
View crucial running metrics such as cadence, stride length, ground contact time and more.
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GARMIN COACH
Train for an event, achieve a milestone, or improve your fitness with Garmin Coach training plans for runners and cyclists.
ACTIVITIES AND FUNCTIONS
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BUILT-IN SPORTS APPS
Track activities, including cycling, open-water swimming, strength training and more.
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DAILY SUGGESTED WORKOUTS
View your entire week of daily suggested workouts, which adapt after every run or ride.
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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.
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HIIT WORKOUTS
Track your HIIT workouts, including AMRAP, EMOM, Tabata or custom workouts.
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INTENSITY MINUTES
Track your moderate and vigorous activity minutes.
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RUCKING ACTIVITY
A dedicated rucking activity profile allows you to enter pack weight.
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TRUCKING
For professional truck drivers, enjoy features designed to help promote a healthy lifestyle and simplify the daily tasks of life on the road.
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VO2 MAX
See your current fitness level, and track changes over time to set goals, evaluate progress and more.
HEALTH AND WELLNESS
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MORNING REPORT
Get a customizable overview of your sleep, training outlook, HRV status, weather and more as soon as you wake up.
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HRV STATUS
Gain a better understanding of your overall health, recovery and training performance while you sleep.
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WRIST-BASED HEART RATE
The watch constantly samples your heart rate to help you gauge how hard you work during activities.
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PULSE OX SENSOR
Track your blood oxygen saturation while you’re awake or asleep, and gain awareness of how you’re adapting to altitude.
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SLEEP COACH
Get a sleep score and personalized coaching for how much sleep you need. Track sleep stages, and get insights to improve sleep quality.
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BREATHING VARIATIONS
For a closer glimpse of your health, the breathing variations feature helps you understand shifts in your breathing patterns as you sleep. These shifts could be related to environment, alcohol, or potential sleep disorders such as sleep apnea.
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LIFESTYLE LOGGING
Log behaviours — such as caffeine and alcohol intake — and view reports on how they impact your health in the Garmin Connect™ app.
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NUTRITION IN THE GARMIN CONNECT APP
Easily track calories and macronutrients, get personalized nutrition recommendations and see reports to follow your progress toward your goals with a Garmin Connect+ plan.
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NAP DETECTION
Automatically track or log your naps to see how they benefit your body and to check the recommended time and duration they should be.
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HEALTH STATUS
Look for changes in your health data that could indicate added stress to your body, so you can know when you’re trending away from your usual range.
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BODY BATTERY ENERGY MONITORING
Track your body’s energy levels to find the best times for activity and rest.
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STRESS TRACKING
See if you’re having a calm, balanced or stressful day.
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HEALTH SNAPSHOT FEATURE
Log a 2-minute session to record key health stats, then generate a report to share with your health care provider.
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RESPIRATION TRACKING
See how you’re breathing throughout the day and night.
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HYDRATION TRACKING
Log your daily fluid intake as a reminder to stay hydrated.
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WOMEN’S HEALTH TRACKING
Track and log your menstrual cycle or pregnancy to get exercise and nutrition education.
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ALTITUDE AND HEAT ACCLIMATION
See how you’re holding up to the current elevation or heat based on your health metrics.
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SMART WAKE ALARM
Wake up more refreshed. Smart wake alarm can gently vibrate to wake you at the right time.
CONNECTED FEATURES
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GARMIN CONNECT APP
See your health and fitness information, connect with friends and more.
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GARMIN MESSENGER APP
Communicate via two-way text messaging on your wrist.
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SMART NOTIFICATIONS
Receive emails, texts and alerts on your smartwatch when paired with your iPhone® or Android™ smartphone.
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GARMIN PAY CONTACTLESS PAYMENTS
Breeze through checkout lines or transit systems with participating providers.
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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 location.
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CONNECT IQ STORE
Add watch faces, data fields and apps from your paired smartphone.
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LIVETRACK FEATURE
Friends and family can follow your real-time location and view preplanned courses.
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ABC SENSORS
Navigate your next trail with an altimeter, barometer and 3-axis electronic compass.
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GARMIN SHARE
Use this feature to easily share saved locations, courses and workouts with friends’ compatible Garmin devices.
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POWER MANAGER
View how various settings and sensors impact your watch’s battery life.
What You'll Love
| Sleep score and insights | Yes |
| Battery life (smartwatch mode) | Up to 28 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 |
| Watch display type | Monochrome, sunlight-visible, transflective memory-in-pixel (MIP) |
| Solar Charging | Yes |
| Watch 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 (22 mm) |
| Physical size | 45 x 45 x 14.9 mm Fits wrists with a circumference of 137-204 mm |
| Weight | 52 g |
| Display Size | Custom, two-window design; 0.9” x 0.9” (23 x 23 mm) |
| Display Resolution | 176 x 176 pixels |
| Battery type | Lithium ion |
| Battery life | Smartwatch: Up to 28 days/Unlimited with solar* Battery Saver Watch Mode: Up to 65 days/Unlimited with solar* GPS Only: Up to 40 hours/130 hours with solar** All Satellite Systems: Up to 28 hours/50 hours with solar** All Satellite Systems + Multi-Band: Up to 24 hours/40 hours with solar*** Max Battery GPS: Up to 100 hours/Unlimited with solar** Expedition GPS: Up to 36 days/Unlimited with solar* *Solar charging, assuming all-day wear with 3 hours per day outside in 50,000 lux conditions **Solar charging, assuming use in 50,000 lux conditions ***Solar charging, assuming use in 50,000 lux conditions; assuming typical use with SatIQ technology |
| 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 |
| 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 |