Garmin Quatix 3 Manual

							CalibratingtheCompass
NOTICE
Calibrate the electronic compass outdoors. To improve heading 
accuracy, do not stand near objects that influence magnetic  fields, such as vehicles, buildings, and overhead power lines.
Your device was already calibrated at the factory, and the device uses automatic calibration by default. If you experience 
irregular compass behavior, for example, after moving long 
distances or after extreme temperature changes, you can 
manually calibrate the compass.
1Hold UP.
2Select Settings ! Sensors ! Compass ! Calibrate ! Start.
3Follow the on-screen instructions.
SettingtheNorthReference
You can set the directional reference used in calculating 
heading information.
1Hold UP.
2Select Settings ! Sensors ! Compass ! NorthRef..
3Select an option:

						

							ChangingtheUnitsofMeasure
You can customize units of measure for distance, pace and speed, elevation, weight, height, and temperature.
1Hold UP.
2Select Settings ! System ! Units.
3Select a measurement type.
4Select a unit of measure.
ANT+Sensors
The device is compatible with these optional, wireless ANT+ accessories.

						

							The foot pod is self-calibrating, but you can improve the 
accuracy of the speed and distance data with a few outdoor runs 
using GPS.
1Stand outside for 5 minutes with a clear view of the sky.
2Start a running activity.
3Run on a track without stopping for 10 minutes.
4Stop your activity, and save it.
Based on the recorded data, the foot pod calibration value 
changes, if necessary. You should not need to calibrate the 
foot pod again unless your running style changes.
CalibratingYourFootPodManually
Before you can calibrate your device, you must pair your device 
with the foot pod sensor (PairingANTSensors, page 18).
Manual calibration is recommended if you know your calibration 
factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor.
1Hold UP.
2Select Settings ! Sensors.
3Select your foot pod.
4Select Cal.Factor ! SetValue.
5Adjust the calibration factor:

						

							ColorZonePercentileinZoneCadenceRangeVerticalOscillationRangeVerticalRatioGroundContactTimeRange Purple!95!183 spm6.4 cm6.1218 ms Blue70
						

							NOTE:The estimate may seem inaccurate at first. The device 
requires a few runs to learn about your running performance.
1Run for at least 10 minutes outdoors.
2After your run, select Save.
3Hold UP.
4Select MyStats ! VO2Max. ! Running.
GettingYourVOMaxEstimateforCycling
Before you can view your VO2 max. estimate, you must put on  the heart rate monitor, install the power meter, and pair them 
with your 
quatix 3 device (PairingANTSensors, page 18). If 
your quatix 3 device was packaged with a heart rate monitor, the 
devices are already paired. For the most accurate estimate,  complete the user profile setup
 (SettingUpYourUserProfile, page 6) and set your maximum heart rate (SettingYourHeart
RateZones, page 7).
NOTE:The estimate may seem inaccurate at first. The device 
requires a few rides to learn about your cycling performance.
1Ride at a steady, high intensity for at least 20 minutes  outdoors.
2After your ride, select Save.
3Hold UP.
4Select MyStats ! VO2Max. ! Cycling.
ViewingYourPredictedRaceTimes
This feature requires a heart rate monitor.
For the most accurate estimate, complete the user profile setup (SettingUpYourUserProfile, page 6), and set your maximum 
heart rate (SettingYourHeartRateZones, page 7). Your device 
uses the VO2 max. estimate (AboutVO2MaxEstimates, page 20) and published data sources to provide a target race 
time based on your current state of fitness. This projection also  presumes you have completed the proper training for the race.
NOTE:The projections may seem inaccurate at first. The device 
requires a few runs to learn about your running performance.
Select UP ! MyStats ! RacePredictor.
Your projected race times appear for 5K, 10K, half marathon,  and marathon distances.
RecoveryAdvisor
You can use your Garmin device with a heart rate monitor to 
display how much time remains before you are fully recovered 
and ready for the next hard workout.
Recoverytime: The recovery time appears immediately 
following an activity. The time counts down until it is optimal  for you to attempt another hard workout.
TurningOntheRecoveryAdvisor
For the most accurate estimate, complete the user profile setup (SettingUpYourUserProfile, page 6), and set your maximum 
heart rate (SettingYourHeartRateZones, page 7).
1Hold UP.
2Select MyStats ! RecoveryAdvisor ! Status ! On.
3Go for a run.
After 6 to 20 minutes, your performance condition appears (ViewingYourPerformanceCondition, page 21).
4After your run, select Save.
The recovery time appears. The maximum time is 4 days.
RecoveryHeartRate
If you are training with a heart rate monitor, you can check your 
recovery heart rate value after each activity. Recovery heart rate 
is the difference between your exercising heart rate and your  heart rate two minutes after the exercise has stopped. For 
example, after a typical training run, you stop the timer. Your  heart rate is 140 bpm. After two minutes of no activity or cool 
down, your heart rate is 90 bpm. Your recovery heart rate is 50 
bpm (140 minus 90). Some studies have linked recovery heart 
rate to cardiac health. Higher numbers generally indicate 
healthier hearts.
TIP:For best results, you should stop moving for two minutes 
while the device calculates your recovery heart rate value. You  can save or discard the activity after this value appears.
LactateThreshold
Lactate threshold is the exercise intensity at which lactate (lactic 
acid) starts to accumulate in the bloodstream. In running, it is  the estimated level of effort or pace. When a runner exceeds the 
threshold, fatigue starts to increase at an accelerating rate. For  experienced runners, the threshold occurs at approximately 90 
of their maximum heart rate and between 10k and half-marathon 
race pace. For average runners, the lactate threshold often  occurs well below 90 of maximum heart rate. Knowing your 
lactate threshold can help you determine how hard to train or 
when to push yourself during a race.
If you already know your lactate threshold heart rate value, you 
can enter it in your user profile settings (SettingYourHeartRate
Zones, page 7).
PerformingaGuidedTesttoDetermineYourLactate Threshold
Before you can perform the guided test, you must put on a heart  rate monitor and pair it with your device (PairingANTSensors, page 18). You must also have a VO2 max. estimate from a 
previous run (AboutVO2MaxEstimates, page 20).
TIP:The device requires a few runs with a heart rate monitor to 
get an accurate maximum heart rate value and VO2 max. 
estimate.
1Hold UP.
2Select MyStats ! LactateThreshold ! DoGuidedTest.
3Select an outdoor running profile.
GPS is required to complete the test.
4Follow the on-screen instructions.
PerformanceCondition
As you complete your activity, such as running or cycling, the  performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your 
ability to perform compared to your average fitness level.  Performance condition values range from -20 to +20. After the 
first 6 to 20 minutes of your activity, the device displays your  performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. You can add performance condition as a data field to one of your training screens to monitor your ability throughout the 
activity. Performance condition can also be an indicator of 
fatigue level, especially at the end of a long training run or ride.
NOTE:The device requires a few runs or rides with a heart rate 
monitor to get an accurate VO2 max. estimate and learn about 
your running or riding ability
 (AboutVO2MaxEstimates, page 20).
ViewingYourPerformanceCondition
Your device analyzes your performance condition based on 
heart rate and power data. You can use an ANT+ heart rate 
monitor or a device with wrist-based heart rate.
1If necessary, pair your compatible ANT+ sensor with your quatix 3 device (PairingANTSensors, page 18).
2Add Perform.Cond. to a data screen (CustomizingtheData
Screens, page 14).
3Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
4Scroll to the data screen to view your performance condition  throughout the run or ride.
ANT+ Sensors 21 
						

							StressScore
Stress score is the result of a three-minute test performed while 
standing still, where the quatix 3 device analyzes heart rate 
variability to determine your overall stress. Training, sleep,  nutrition, and general life stress all impact how a runner 
performs. The stress score range is from 1 to 100, where 1 is a  very low stress state and 100 is a very high stress state. 
Knowing your stress score can help you decide if your body is 
ready for a tough training run or yoga.
ViewingYourStressScore
Before you can view your stress score, you must put on a heart 
rate monitor, pair it with your device (PairingANTSensors, page 18), and show the stress score app in the apps list (Activity
AppSettings, page 14).
TIP:Garmin recommends that you measure your stress score at 
approximately the same time and under the same conditions 
every day.
1From the clock, select START.
2Select StressScore.
3Select START.
4Stand still, and rest for 3 minutes.
DeviceInformation
ViewingDeviceInformation
You can view the unit ID, software version, regulatory 
information, and license agreement.
1Hold UP.
2Select Settings ! System ! About.
Specifications
quatix3operatingtemperaturerange: From -20
						

							AverageHR: The average heart rate for the current activity.
AveragePace: The average pace for the current activity.
AveragePower: The average power output for the current 
activity. 
AverageSWOLF: The average swolf score for the current 
activity. Your swolf score is the sum of the time for one length 
plus the number of strokes for that length
 (Swim
Terminology, page 4). In open water swimming, 25 meters is 
used to calculate your swolf score.
Avg.HRR: The average percentage of heart rate reserve 
(maximum heart rate minus resting heart rate) for the current  activity.
Avg.Ascent: The average vertical distance of ascent since the 
last reset.
Avg.Balance: The average left/right power balance for the 
current activity.
Avg.Cadence: Cycling. The average cadence for the current 
activity.
Avg.Cadence: Running. The average cadence for the current 
activity.
Avg.Descent: The average vertical distance of descent since 
the last reset.
Avg.GCTBal.: The average ground contact time balance for 
the current session.
Avg.LapTime: The average lap time for the current activity.
Avg.Speed: The average speed for the current activity.
Avg.StrideLen.: The average stride length for the current 
session.
Avg.Strk/Len: The average number of strokes per length 
during the current activity.
Avg.StrkRate: The average number of strokes per minute 
(spm) during the current activity.
Avg.Vert.Osc.: The average amount of vertical oscillation for 
the current activity.
Avg.Vert.Ratio: The average ratio of vertical oscillation to 
stride length for the current session.
Avg500mPace: The average swimming pace per 500 meters 
for the current activity.
AvgDistPerStk: The average distance traveled per stroke 
during the current activity.
AvgGCT: The average amount of ground contact time for the 
current activity.
AvgHRMax.: The average percentage of maximum heart 
rate for the current activity.
Balance: The current left/right power balance.
Baro.Pressure: The calibrated current pressure.
Bearing: The direction from your current location to a 
destination. You must be navigating for this data to appear.
Cadence: Cycling. The number of revolutions of the crank arm. 
Your device must be connected to a cadence accessory for 
this data to appear.
Cadence: Running. The steps per minute (right and left).
Calories: The amount of total calories burned.
CompassHdg.: The direction you are moving based on the 
compass.
Course: The direction from your starting location to a 
destination. Course can be viewed as a planned or set route.  You must be navigating for this data to appear.
Dest.Location: The position of your final destination.
Dest.Name: The last point on the route to the destination. You 
must be navigating for this data to appear.
Dist.PerStroke: The distance traveled per stroke.
Dist.Remaining: The remaining distance to the final 
destination. You must be navigating for this data to appear.
Distance: The distance traveled for the current track or activity.
DistancetoNext: The remaining distance to the next waypoint 
on the route. You must be navigating for this data to appear.
ElapsedTime: The total time recorded. For example, if you start 
the timer and run for 10 minutes, then stop the timer for 5 
minutes, then start the timer and run for 20 minutes, your  elapsed time is 35 minutes.
Elevation: The altitude of your current location above or below 
sea level.
ETA: The estimated time of day when you will reach the final 
destination (adjusted to the local time of the destination). You  must be navigating for this data to appear.
ETAatNext: The estimated time of day when you will reach the 
next waypoint on the route (adjusted to the local time of the 
waypoint). You must be navigating for this data to appear.
ETE: The estimated time remaining until you reach the final 
destination. You must be navigating for this data to appear.
GCT: The amount of time in each step that you spend on the 
ground while running, measured in milliseconds. Ground 
contact time is not calculated while walking.
GCTBalance: The left/right balance of ground contact time 
while running.
GlideRatio: The ratio of horizontal distance traveled to the 
change in vertical distance.
GlideRatioDest.: The glide ratio required to descend from your 
current position to the destination elevation. You must be 
navigating for this data to appear.
GPSElevation: The altitude of your current location using GPS.
GPSHeading: The direction you are moving based on GPS.
Grade: The calculation of rise (elevation) over run (distance). 
For example, if for every 3 m (10 ft.) you climb you travel 
60 m (200 ft.), the grade is 5.
Heading: The direction you are moving.
HeartRate: Your heart rate in beats per minute (bpm). Your 
device must be connected to a compatible heart rate monitor.
HRMax.: The percentage of maximum heart rate.
HRZone: The current range of your heart rate (1 to 5). The 
default zones are based on your user profile and maximum 
heart rate (220 minus your age).
Int.Avg.HRR: The average percentage of heart rate reserve 
(maximum heart rate minus resting heart rate) for the current  swim interval.
Int.Avg.Max.: The average percentage of maximum heart 
rate for the current swim interval.
Int.Avg.HR: The average heart rate for the current swim 
interval.
Int.Distance: The distance traveled for the current interval.
Int.Max.HRR: The maximum percentage of heart rate 
reserve (maximum heart rate minus resting heart rate) for the  current swim interval.
Int.Max.Max.: The maximum percentage of maximum heart 
rate for the current swim interval.
Int.Max.HR: The maximum heart rate for the current swim 
interval.
Int.Pace: The average pace for the current interval.
Int.SWOLF: The average swolf score for the current interval.
IntDistPerStk: The average distance traveled per stroke 
during the current interval.
IntensityFactor: The Intensity Factor
						

							IntervalTime: The stopwatch time for the current interval.
IntStrk/Len: The average number of strokes per length during 
the current interval.
IntStrkRate: The average number of strokes per minute (spm) 
during the current interval.
IntStrkType: The current stroke type for the interval.
IntStrokes: The total number of strokes for the current interval.
L.Int.Stk.Rate: The average number of strokes per minute 
(spm) during the last completed interval.
L.Int.Stk.Type: The stroke type used during the last 
completed interval.
L.Int.Strokes: The total number of strokes for the last 
completed interval.
L.Int.SWOLF: The average swolf score for the last completed 
interval.
L.Len.Stk.Rate: The average number strokes per minute 
(spm) during the last completed pool length.
L.Len.Stk.Type: The stroke type used during the last 
completed pool length.
L.Len.Strokes: The total number of strokes for the last 
completed pool length.
LapHRR: The average percentage of heart rate reserve 
(maximum heart rate minus resting heart rate) for the current  lap.
Lap500mPace: The average swimming pace per 500 meters 
for the current lap.
LapAscent: The vertical distance of ascent for the current lap.
LapBalance: The average left/right power balance for the 
current lap.
LapCadence: Cycling. The average cadence for the current 
lap.
LapCadence: Running. The average cadence for the current 
lap.
LapDescent: The vertical distance of descent for the current 
lap.
LapDistance: The distance traveled for the current lap.
LapGCT: The average amount of ground contact time for the 
current lap.
LapGCTBal.: The average ground contact time balance for the 
current lap.
LapHR: The average heart rate for the current lap.
LapHRMax.: The average percentage of maximum heart 
rate for the current lap.
LapNP: The average Normalized Power for the current lap.
LapPace: The average pace for the current lap.
LapPower: The average power output for the current lap.
Laps: The number of laps completed for the current activity.
LapSpeed: The average speed for the current lap.
LapStrideLen.: The average stride length for the current lap.
LapTime: The stopwatch time for the current lap.
LapVert.Osc.: The average amount of vertical oscillation for 
the current lap.
LapVert.Ratio: The average ratio of vertical oscillation to stride 
length for the current lap.
LastInt.Dist.: The distance traveled for the last completed 
interval.
LastInt.Pace: The average pace for the last completed 
interval.
LastInt.Time: The stopwatch time for the last completed 
interval.
LastLapAscent: The vertical distance of ascent for the last 
completed lap.
LastLapCad.: Cycling. The average cadence for the last 
completed lap.
LastLapCad.: Running. The average cadence for the last 
completed lap.
LastLapDescent: The vertical distance of descent for the last 
completed lap.
LastLapDist.: The distance traveled for the last completed lap.
LastLapHR: The average heart rate for the last completed lap.
LastLapNP: The average Normalized Power for the last 
completed lap. 
LastLapPace: The average pace for the last completed lap.
LastLapPower: The average power output for the last 
completed lap. 
LastLapSpeed: The average speed for the last completed lap.
LastLapTime: The stopwatch time for the last completed lap.
LastLen.Pace: The average pace for your last completed pool 
length.
LastLen.SWOLF: The swolf score for the last completed pool 
length.
Lat/Lon: The current position in latitude and longitude 
regardless of the selected position format setting.
Lengths: The number of pool lengths completed during the 
current activity.
LIntDistPStk: The average distance traveled per stroke 
during the last completed interval.
LLap500mPace: The average swimming pace per 500 meters 
for the last lap.
Location: The current position using the selected position 
format setting.
Max.Ascent: The maximum rate of ascent in feet per minute or 
meters per minute since the last reset.
Max.Descent: The maximum rate of descent in meters per 
minute or feet per minute since the last reset.
Max.Elevation: The highest elevation reached since the last 
reset.
Max.LapPower: The top power output for the current lap.
MaximumSpeed: The top speed for the current activity.
MaxPower: The top power output for the current activity.
Min.Elevation: The lowest elevation reached since the last 
reset.
NauticalDist: The distance traveled in nautical meters or 
nautical feet.
NauticalSpeed: The current speed in knots.
NextWaypoint: The next point on the route. You must be 
navigating for this data to appear.
NP: The Normalized Power
						

							RepeatOn: The timer for the last interval plus the current rest 
(pool swimming).
RestTimer: The timer for the current rest (pool swimming).
Speed: The current rate of travel.
Steps: The number of steps recorded by the foot pod.
StrideLength: The length of your stride from one footfall to the 
next, measured in meters.
StrokeRate: The number of strokes per minute (spm).
Strokes: The total number of strokes for the current activity.
Sunrise: The time of sunrise based on your GPS position.
Sunset: The time of sunset based on your GPS position.
Temperature: The temperature of the air. Your body 
temperature affects the temperature sensor.
TimeinZone: The time elapsed in each heart rate or power 
zone.
TimeofDay: The time of day based on your current location 
and time settings (format, time zone, daylight saving time).
Timer: The current time of the countdown timer.
TimetoNext: The estimated time remaining before you reach 
the next waypoint in the route. You must be navigating for  this data to appear.
TorqueEff.: The measurement of how efficiently a rider is 
pedaling.
TotalAscent: The total elevation distance ascended since the 
last reset.
TotalDescent: The total elevation distance descended since 
the last reset.
TrainingEffect: The current impact (1.0 to 5.0) on your aerobic 
fitness.
TSS: The Training Stress Score