Weekly Plan: Set, Personalize, and Achieve Your Goals

Building better habits starts with a plan. Weekly Plan helps you stay consistent with personalized goals that guide you toward meaningful progress in sleep, strain, and recovery.

What is Weekly Plan?

Weekly Plan is a feature in the WHOOP app that uses your physiology to set personalized goals. It focuses on key metrics, behaviors, and activities to help you build sustainable improvements in health and performance.

Why Weekly Plan matters

Consistency is key when it comes to improving health, fitness, and recovery. Grounded in performance science, your Weekly Plan keeps you focused on the habits and metrics that matter most to achieve your goals. With simple, achievable steps, plans focus on habit formation and consistency.

Weekly Plan helps you:

• Stay accountable with structured, achievable goals.
• Build momentum by tracking key sleep, strain, and behavioral habits.
• Get personalized coaching based on your data-driven insights.
• Make health and fitness improvements more sustainable long-term.

How to use Weekly Plan

There are three preset Weekly Plans designed around the most impactful and attainable goals:

1. Sleep Deeper
   • Focus: Create a wind-down routine that sets you up for optimal recovery.
   • Goals: Sleep Consistency, Sleep Performance, Avoid Late Meal
2. Boost Fitness
   • Focus: Focus on strength, effort, and the protein your body needs to build fitness and stay recovered.
   • Goals: HR Zones 4-5, Protein Intake, Strength activity
3. Feel Better
   • Focus: Keep moving and hydrated to help your body be primed to perform.
   • Goals: Steps, Hydration, Recovery activities

Or, you can commit to a Custom Plan that align to your goals with WHOOP AI. Build your personalized plan by selecting weekly metric, behavior and activity goals.

How WHOOP personalizes your weekly plan

Once you select a plan, WHOOP provides personalized metrics and coaching to achieve your goals. Your targets are set using your individual baseline data, making your plan uniquely yours.

Key personalization features include:

• Individual baselines: Targets based on your current fitness and recovery status
• Adaptive goals: As your body adapts, your baselines and targets evolve
• Real-time coaching: Guidance that responds to your recent trends

How to get started with your Weekly Plan

1. Open the WHOOP App → Tap the Plan tab.
2. Choose a plan that fits your current focus: Sleep Deeper, Boost Fitness, or Feel Better.
3. Commit to your goals and track progress each week.
4. Check-in with WHOOP Coach for personalized reminders and insights.
5. Want full control? Customize your plan by setting your own sleep, strain, and behavior goals.

Track progress and adapt your plan

Your Weekly Plan is dynamic. At the end of each week, you receive a performance summary showing where you met goals and opportunities to improve.

Plan flexibility options:

• Continue: Stick with your current plan to build consistency
• Switch: Choose a new plan based on evolving priorities
• Customize: Set your own goals at any time

This continuous feedback loop helps you see the direct impact of your habits.

Take your fitness planning to the next level

Weekly Plan is your roadmap to success — whether you're optimizing recovery, training harder, or just feeling better day-to-day. By turning your goals into a structured, data-driven strategy, you can move from intention to action and see how small, consistent wins add up to lasting change. Ready to build better habits and unlock your potential? Join WHOOP and set your plan today.

Frequently asked questions about Weekly Plan

How does the WHOOP Weekly Plan differ from other fitness plans?

WHOOP Weekly Plan uses your 24/7 physiological data to create dynamic, personalized goals that adapt to your body's real-time needs. Unlike static plans, it adjusts based on your sleep, strain, and recovery data.

Can I change my Weekly Plan goals during the week?

You can customize or change your Weekly Plan at the start of each new week. This allows you to adapt your focus based on your progress, schedule, or evolving health goals.

What if I miss a day or goal in my Weekly Plan?

Missing goals is normal—Weekly Plan promotes consistency, not perfection. Your weekly summary helps identify focus areas for the following week without judgment.

How does WHOOP determine my personalized targets?

WHOOP uses your first 30 days of data to establish your unique baseline, then calculates targets that are appropriately challenging for you. Your baseline evolves as your fitness improves.

Do I need to select a new plan every week?

No, you can continue with the same plan indefinitely. WHOOP provides ongoing personalized targets and coaching to maintain consistency and build progress.