Garmin Instinct 3 in Review

The Instinct 3 is the burly character among modern sports watches. Anyone expecting an elegant all-screen look or touch operation will quickly be disappointed. But: Analog is sexy. With five physical buttons, the operation feels like a real "manual control" – direct, robust, and reliable, especially in outdoor situations. It’s no coincidence that Garmin markets the Instinct 3 as "rugged." NoSane recently compared it to the G-Shock.

The new AMOLED display does not reflect, delivers deep blacks, and strong contrast. Compared to the MIP display of the Instinct 2, the third generation looks significantly more modern. My test model measures 45 millimeters with a 1.2-inch display, while the larger 50-millimeter version offers 1.3 inches. The casing remains robust, with an aluminum frame and plastic body, overall lighter than a Fenix 8, with which it is often compared. The weight of my test model is a feather-light 53 g.

The operation via the buttons is practically implemented. Especially when running in the rain, with sweaty fingers or gloves, you don’t want to use a touch display. Here, the Instinct 3 scores with classic controls: direct, tactile, and reliable. Of course, button control also has its downsides. With the variety of menus that Garmin traditionally provides, a touchscreen would sometimes be more practical for quick scrolling. However, those who take the time to customize menus and activity profiles will be rewarded. Additionally, the buttons can be assigned alternative functions, similar to keyboard shortcuts, but on your wrist.

Garmin offers several variants, including Solar and Tactical versions. The Solar models, in particular, feature an MIP display, which ideally operates without recharging. No overloaded gimmicks, instead a clear focus on data, data, data.

A small but fine highlight is the Torch feature, an integrated flashlight. Practical for outdoor enthusiasts, surprisingly useful in everyday life. I have even used the Instinct as an improvised rear light on the bike – a feature you wouldn’t expect but quickly come to appreciate.

The Instinct 3 does not offer full-fledged map navigation like a Fenix or Epix, but rather a classic breadcrumb navigation. This means: You follow a line on the display. Simple, energy-efficient, and sufficient for MTB trails or running loops. Additional information such as contour lines, steepness, rock faces, or avalanche slopes is not available, nor are alternative routes. For more complex mountain tours, via ferratas, or pathless sections, a full-fledged topographic map is therefore the significantly safer choice. Those who want street names, points of interest, or turn-by-turn navigation will need to opt for higher-priced Garmin models.

Creating and loading routes works pleasantly straightforward, and adjustments or shortening in the Garmin Connect app are intuitive. However, for true outdoor use, the navigation remains rudimentary. Especially in this price range and with a clear focus on outdoor athletes and adventurers, a full-fledged map solution would actually be a central feature.

Individually customizable: The home screen of the Instinct 3 AMOLED can be designed in five different color schemes – from classic to eye-catching, depending on mood or field of use

Black with silicone interchangeable strap (22 mm black)

The Instinct 3 surprises with an impressive variety of sport profiles. In addition to classics like running, cycling, or swimming, there are also unexpected activities such as stand-up paddling, fishing, Pilates, ATV, and overlanding, as well as military-inspired workouts like rucking or a mode called "Tactical." Even gaming is listed as an activity: start the watch, and off you go. This makes Garmin appealing not only to endurance athletes but also to anyone looking for variety in their training or wanting to document their fitness comprehensively.

The watch not only records heart rate, pace, or altitude but also provides VO₂max estimates, HRV status, and daily training recommendations. Particularly in outdoor use, the ABC sensors (altimeter, barometer, compass) and the SatIQ technology stand out, dynamically adjusting GPS reception to balance precision and battery life. In practice, this means that even in dense forests or between buildings, tracking remains reliable without the battery giving out immediately.

Altimeter, barometer, and compass provide orientation in the terrain - even when the phone has no reception.

A real advantage in everyday life is the speed with which the Instinct 3 operates. On my old Polar, it felt like it took forever to save or sync a workout. The Instinct handles this uncompromisingly: within a few seconds, the session is saved, uploaded, and the watch is ready to use again. Those who do multiple training sessions a day or have no patience for long waiting times will appreciate this difference.

A small downside remains: VO₂max and FTP cannot be entered or overwritten manually but are exclusively calculated using the Firstbeat algorithm. This means that even exact values from a recent performance diagnostic cannot be directly adopted. Some athletes work around this by importing workouts with the desired values or adding additional fields via Garmin Connect IQ apps. In practice, however, this usually leads to relying on external programs like TrainingPeaks or Intervals.icu for training planning in order to accurately take one's own values into account.

Garmin still relies on the fourth-generation Elevate sensor for heart rate measurement in the Instinct 3. This provides solid values during steady base training sessions but reacts slightly delayed during rapid load changes and is more prone to small outliers when in motion. Newer premium models like the Fenix 7 Pro or the Epix Pro already utilize the fifth generation with additional LEDs, improved filtering, and extended features such as skin temperature or ECG measurement.

The differences are present but more evolutionary than revolutionary. This doesn't weigh heavily: As the HR comparison further down in the graphic shows, the average values between the Instinct 3 and chest strap almost completely align. For base training and everyday use, the accuracy is entirely sufficient, and for those who want absolute precision, they can always rely on a chest strap.

In direct comparison with the Wahoo arm strap (blue), the Garmin Instinct 3 AMOLED (red) delivers an almost identical curve over three hours of cycling training. Differences mainly occur during intense phases or when there are changes in load: The arm strap reacts immediately, while the watch lags behind by a few seconds; the larger outliers or interruptions result from recording stops. The average heart rate in both measurements was 128 bpm, making the Instinct 3 absolutely reliable for basic training. However, those who need more precise interval or diagnostic data should continue to rely on a chest strap.

Additionally, the Instinct 3 offers oxygen saturation measurement to support altitude acclimatization, a feature that can be useful in alpine use. However, Garmin forgoes skin temperature or ECG measurements, as found in the Fenix, with the Instinct 3.

The GPS with SatIQ technology of the Instinct 3 impressed in the test: The recording largely matched my actual route through the Schwarzenbergpark. Minor deviations occurred only because I often traveled not directly on the asphalt but on a narrow forest floor path next to it. Even under dense tree cover in Vienna's Schwarzenbergpark, the signal remained stable, without noticeable jumps or interruptions. For training and navigation, the accuracy is absolutely sufficient.