The best way to learn how to use Instruments is to watch the iOS/macOS Development Essential/Advanced/Foundation videos as well as the WWDC session videos on the topic.
You can find a list at past WWDC Session Videos to watch. They do not require a developer account to access.
iPhone Foundation Development Videos:
- Session 916 - Getting Started with Instruments
WWDC 2009:
- Session 414 - iPhone Performance Optimization with Instruments
WWDC 2010:
- Session 304 - What's New in Instruments
- Session 306 - Automating User Interface Testing with Instruments
- Session 309 - Advanced Performance Analysis with Instruments
- Session 311 - Advanced Memory Analysis with Instruments
WWDC 2011:
- Session 310 - What's New In Instruments
- Session 312 - iOS Performance and Power Optimization with Instruments
WWDC 2012:
- Session 409 - Learning Instruments
WWDC 2014:
- Session 418 - Improving Your App with Instruments
WWDC 2015:
- Session 412 - Profiling in Depth
WWDC 2016:
- Session 411 - System Trace in Depth
- Session 418 - Using Time Profiler in Instruments
WWDC 2018:
- Session 405 - Measuring Performance Using Logging
- Session 407 - Practical Approaches to Great App Performance
- Session 410 - Creating Custom Instruments
WWDC 2019:
- Session 411 - Getting Started with Instruments
- Session 414 - Developing a Great Profiling Experience
- Session 421 - Modeling in Custom Instruments