Garmin Instinct Firmware Goodies
I was surprised about this.
The new beta firmware (v6.5.3) for the Garmin Instinct includes support for the Pool Swim profile’s AUTO REST functionality amongst a few other things as listed here
Must Read: Garmin Instinct 2 Review Solar & Thoughts
Changes made from version 6.52 to 6.53:
- Added low Abnormal Heart Rate alert. (Settings > Sensors & Accessories > Wrist Heart Rate > Abnormal Heart Rate Alerts > Low Alert)
- Added Autorest setting for Pool Swim activity. (Settings > Activities & Apps > Pool Swim Settings > Autorest)
- Added Swim Time data field for Pool Swim activity.
- Added support for a ‘Silent’ option to the Smart notifications Sounds alert settings. (Settings > Phone > Smart Notifications > During Activity/Not During Activity > Sounds)
- Fixed an issue where the watch may freeze during a Ski activity.
- Fixed issues where activity elevation chart would appear blank when viewing an activity in History or when doing a TracBack.
- Fixed graphical glitch affecting the key lock icon.
If you want to read a bit more about the full set of swim features from Garmin, then I’ve covered them in the next link. To cut a long story short for Instinct owners
- I use AUTOPAUSE…it’s good. It saves you pressing LAP at the end of a swim interval.
- Instinct won’t get the full set of SWIM features
Last Updated on 20 January 2026 by the5krunner
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Kineon MOVE+: Red light therapy for niggles. It works.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
The Suunto Ambit 3 vertical is now £90 direct from Suunto. This looks to be very favourable, especially as the Suunto can give you a location in OS grid reference format.
AND it’s one of the most accurate gps sports watches EVER.