Getting Started with your WHOOP Strap

Follow these steps to make sure your WHOOP Strap is on correctly, charged, and collecting data.

Download the App

Download the WHOOP app to upload and analyze your performance data.

Download the WHOOP iOS app from the App Store | Download the WHOOP Android app from the Play Store

Set Up the Strap

Open the Clasp

Open the clasp by lifting the metal bar at the end of the band with the word ‘WHOOP’ written across it. Once the clasp is open, slide the Strap onto your wrist and close the clasp to gauge fit.

Adjust Strap until Snug

The Strap should sit snug and tight on the wrist when the clasp is closed. To adjust the size, pull on the end of the band that is looped through the sensor. It’s easiest to adjust when the clasp is open and the Strap is off the wrist. Continue to adjust the band until the Strap sits comfortably tight on the wrist when the Strap is closed.

Close Clasp on Top of Wrist

The WHOOP Strap should be placed on the wrist, about 1 centimeter up your arm (toward your elbow) and the bone of your wrist.

Charge the Strap

Remove Battery Pack from the Travel Puck

The Battery Pack and charging cable can both be found in the Travel Puck that come with the Strap. To charge the Battery Pack, connect it to the charging cable and plug the cable into a USB outlet. A red light on the Battery Pack indicates that it’s charging. The light will change from red to green when the Battery Pack is fully charged.

Please note that while the WHOOP Strap is waterproof, the battery pack is not and should not be exposed to water.

Slide Battery Pack on Top of Strap

The WHOOP Strap charges without ever having to be removed from your wrist.

Remove the Battery Pack from the charging cable and slide it on top of the closed WHOOP Strap. The ‘WHOOP’ on the Battery Pack slides into place to cover the ‘WHOOP’ on the Strap. The set of three lights on the Battery Pack will light up when it’s properly secured to the Strap. Your WHOOP Strap is now charging.

Check the Strap’s Battery Level

You can check the battery level of the Strap at any time by double-tapping the top of the Strap. This can be done whether the Battery Pack is on or off the Strap. The three lights on the Strap and the three lights on the Battery Pack both represent the Strap’s battery level. The Strap is fully charged and the Battery Pack can be removed when a double-tap displays 3 solid white lights.

Collecting Data

As long as your Strap is charged and on your wrist, it is collecting data. In order to ensure that your data is syncing from the WHOOP Strap to your mobile device, check the status box at the bottom of the Overview pillar in the mobile app.

How do I change my email, weight, height, and age in my profile?

You can change your personal details through the Settings section of the WHOOP app.

Select “Settings” and “Profile Information” from the Menu to access your athlete settings. From here you can update personal information such as your email, height, weight, and birthday.

Can I share my WHOOP Strap?

It’s not advisable to share WHOOP Straps, because the WHOOP system learns about the user, and the data collected factors into future scores and recommendations. If, however, you’re passing your Strap to another user or accepting a previously used Strap, clearing the strap and connecting it to a new device will allow you to transfer ownership of the WHOOP strap. Note that new users will need a valid WHOOP membership to use the Strap.

What is WHOOP Strain?

Strain is a summary metric of the strain undergone by the cardiovascular system during an individual Activity or over the course of a day. It is shown on a scale from 0 to 21.

All out workouts are 18 and above; strenuous workouts are typically 14-18; moderate workouts are typically 10-14; and everything below 10 represents degrees of light or minimal activity. The same scale applies to your entire Day’s Strain.

An activity’s Strain is a measure of how hard you worked, not what you did; as a result, different individuals will not necessarily receive identical scores for completing identical workouts. For example, a “very hard” workout for you may be a “near maximal” workout for someone else.

What is Day Strain?

Day Strain is a measure of the strain you have accumulated over the course of an entire day. While individual workouts receive Strain to indicate your level of cardiovascular effort for that discrete period of time, Day Strain provides you with a full picture of the Strain you are putting on your body each day.

Day Strain is very useful in determining what non-exercise activities are contributing the most to your accumulated Strain. This statistic can help you better plan your days leading up to a competition, or can help identify activities during your day that may be contributing to elevated Strain. In addition, Day Strain gives you credit for activities you may not consider to be “workouts”, such as your daily commute.

How can I increase the Strain of my workouts?

The only way to increase your Strain is by working harder. This can include increasing the duration of a workout or increasing strain within the same period of time.

Note that your responses in the user input form provided after every workout will not impact your Strain. This information is captured to help you understand how your perception of a workout compares to the physiological data that composes your Strain.

What is WHOOP Recovery?

Recovery reflects how well prepared your body is to take on Strain. It is a measure of your body’s return to baseline after a stressor. The size of these stressors – which can be anything from illness, to exercise, to psychological stress or sleep deprivation – determines how much your body needs to Recover. When your Recovery is high, you’re body is primed to take on Strain; when it’s low, you may be at greater risk of injury or overtraining during intense workouts.

Recovery is reported on a 0-100% scale and broken into three stages: run down (red), okay to operate (yellow), and peaking physically (green).

Recovery is highly personalized and is affected by many factors, including fitness level, health, behavior, stress, diet, hydration, recent strain, and sleep. WHOOP learns each user’s unique baseline over time, and continues to adjust to guide your training and personal lifestyle.

How is Recovery Calculated?

WHOOP calculates how recovered your body is during your Sleep each night and reports your Recovery when your sleep is complete each morning. There are three key metrics that make up your Recovery: Heart Rate Variability (HRV), Resting Heart Rate (RHR), and Hours of Sleep.

Heart Rate Variability (HRV)

Heart Rate Variability (HRV) is a measure of the difference in the amount of time between successive heart beats, and is captured during your last period of Slow Wave Sleep each night. HRV is an indicator of the health of your autonomic nervous system, and a trending increase in HRV leads to a stronger Recovery.

Resting Heart Rate (RHR)

Resting Heart Rate (RHR) is a measure of your heart beat when you are at complete rest. This is also captured during your last period of Slow Wave Sleep each night. Lower Resting Heart Rates over time are an indication of improved fitness and Recovery.

Hours of Sleep

Sleep is when your body recovers. Getting more restful Sleep each night improves your Recovery the following day. See below for examples of daily Recoveries

How can I improve my Recovery?

You can improve your Recovery in various ways:

  1. Get more sleep. Easier said than done, we know, but there really is no way around it: you need sleep to perform. If it is too hard to get enough sleep at night, learn to embrace the mid-day nap.
  2. Drink more water. Every athlete has heard this, but many are still not drinking enough. Water is important for rehydration and for cooling your body after a tough workout.
  3. Fuel right. Don’t skip meals, but do skip the junk food. If you want to be a champion, eat like one.
  4. Say no to alcohol. Recovery is an active process, like so many other things, we do it poorly while under the influence.
  5. Don’t skip the cool down. Take the time to properly cool down at the end of the workout. This will allow your body to clear out the metabolic wastes accumulated during exercise.

What is the Recovery calibration period?

Recovery is highly personalized to each user. As such, Recovery goes through a calibration period during which WHOOP learns about you and an educated baseline is set.

The first time you record a Sleep on WHOOP, your data is compared against typical Recovery metrics (like HRV and Resting Heart Rate) based on your age, gender, and fitness level. While the majority of your data is compared to these defaults, Recovery is treated as “calibrating”. As more of your personal data is measured, your Recovery calibrates and your personalized baseline is used to generate your Recoveries. Your Recovery is considered to be calibrated to your own physiology after 4 Recoveries.

What is Heart Rate Variability (HRV)?

The human heart beats at a non-constant rate; Heart Rate Variability (HRV) is a measurement of this inconsistency.

Although HRV manifests as a function of Heart Rate, it originates in the nervous system. HRV therefore provides unique information from the information contained within Resting Heart Rate.

The autonomic nervous system, the branch of the human nervous system which controls involuntary aspects of our physiology, has two sub-branches: sympathetic (activating) and parasympathetic (deactivating). Parasympathetic stimulation reflects inputs from internal organs, like the need to digest after eating a meal, and causes a decrease in Heart Rate. Sympathetic activation is a response to stress, exercise, and disease, and causes an increase in Heart Rate. HRV emerges from the interplay between these two competing branches.

In a balanced nervous system, our hearts are constantly getting mixed messages – commands to increase Heart Rate from the sympathetic nervous system and commands to decreases Heart Rate from the parasympathetic nervous system. These mixed messages cause the resulting Heart Rate to be in a constant state of fluctuation.

Why should athletes care about HRV?

High HRV is a sign that your body is capable of adaptively responding to its environment. When HRV is low, the nervous system is sending unequally strong signals to the heart. Sometimes this is a necessity; in cases of immediate threat, we want our bodies to put 100% of our resources behind eliminating the threat and to temporarily divert resources away from non-emergency operations. In non-emergencies, HRV reflects the extent to which your body is “distracted” with other physiological demands, such as musculoskeletal recovery, stress, illness, and fatigue. This is important for athletes because any resources going to these distractions cannot be used for athletic activities. An athlete who cannot put 100% of his resources into his sport is therefore at a disadvantage compared to competitors who can.

How does my HRV stack up against similar athletes?

An individual’s highest attainable HRV is determined by fitness, age, gender, genetics, health, and environmental conditions. Maximum HRV varies considerably among individuals, so it is much more meaningful to consider your HRV today in the context of your own recent history, and less valuable to make a point comparison between your HRV today to your teammate’s HRV today.

HRV is also highly dependent on age. The graph below illustrates the average range of HRVs based on age.

HRV falls dramatically with age. Athletes in their early 20s can produce HRVs as high as 180, while athletes in their 50s max out at around 1/3 of that value. Note that this pattern persists even in older athletes that maintain uncharacteristically low Resting Heart Rates.

What is Sleep Performance?

WHOOP Sleep Performance is a measure of the amount of total sleep you got (Hours of Sleep) as a function of the total amount of sleep you needed (Sleep Needed). Sleep Performance is reported on a 0-100% scale, with 100% indicating that you achieved all the Sleep you needed for the night.

Sleep Performance is a key component of your Recovery, and dedication to Sleep has been shown to improve athletic performance. WHOOP data demonstrates that both time spent asleep and time spent in REM sleep are positively correlated with performance.

WHOOP uses advanced sleep monitoring technology to accurately capture the true amount of time you are sleeping, not just the amount of time you spent in bed.

What is the difference between Hours of Sleep and Time in Bed?

Time in Bed represents the amount of time between your Sleep Start and End time (when logging Sleep yourself) or the amount of time WHOOP detected you were in bed (when using Sleep Auto-detection). Hours of Sleep represents the total time actually sleeping, taking into consideration how long it took you to fall asleep as well as any sleep disturbances during the night.

How can I improve my Sleep Performance?

  1. Allocate more time. There are some tricks and tips that can improve the quality of your sleep and prevent disruptions, but at the end of the day, if you don’t dedicate enough time to sleep, you aren’t going to get enough.
  2. Make your room darker. If you can see your individual fingers when your hand is 18 inches from your face, your room is too bright. Light tells your brain it is day and suppresses sleep. Since that is the opposite of what you are going for, consider investing in blackout curtains.
  3. Turn screens off. TVs, Laptops, and cellphones are incredibly stimulating and can suppress the hormone pathways that promote sleep. Dedicate the 30 minutes before as screen-free time, and you will fall asleep faster. Less time wasted trying to fall asleep equals more time sleeping.
  4. Cut the caffeine. Caffeine stays in your system for hours after consumption, and makes it hard to fall asleep. Consider limiting or eliminating caffeine after lunch.
  5. Get out of bed (when you’re not sleeping, that is). Only using your bed for sleep will train your body to associate the bed with sleep, and therefore decrease the amount of time it takes to fall asleep.

What are Sleep Stages and Sleep Cycles?

Sleep is segmented into four stages (Slow Wave Sleep, REM Sleep, Light Sleep, and Wake), each of which serves a unique purpose.

Slow Wave Sleep (SWS) is an intense, active phase of sleep. In it, the body repairs and regenerates tissues, builds bone and muscles, and strengthens the immune system. Because of its role in muscle and bone repair, this is a particularly important sleep stage for athletes. It is common for SWS to occur more, and in longer bouts, at the beginning of the night than at the end. Over the course of the night, SWS accounts for 25-30% of total sleep time.

REM Sleep is the sleep stage in which memory consolidation and dreaming occur. REM periods increase in length as the night progresses. The first REM period usually occurs about 90 minutes after you first fall asleep, and lasts only 10 minutes. For young, healthy athletes, a normal amount of REM sleep is 60-100 minutes, or roughly 20% of the night.

Light Sleep typically accounts for 50% of the total sleep time. Light Sleep primarily serves as a transition stage between Slow Wave Sleep and REM.

Wake comes in two forms – Sleep Latency is the time it takes you to fall asleep. Normal sleep latency is roughly 5-35 minutes. Sleep Disturbances are short periods of wake throughout the sleep episode. For athletes, anywhere from 3 to 7 disturbances per hour is normal. Most people experience more frequent disturbances as time in bed increases. In total, Wake (not including sleep latency) accounts for about 5% of the total time in bed.

A Sleep Cycle is a complete set of Sleep Stages, in which our bodies cycle from Light Sleep, to Slow Wave Sleep, to REM Sleep. A night’s Sleep typically consists of 3-5 complete cycles.

Can I wear WHOOP for Sleep and Recovery only?

WHOOP is designed for 24/7 use, but it is also designed for use by real people (i.e., circumstances will likely prevent 24/7 wear). We therefore built a system that is robust to reasonable periods of missing data, such as the duration of games in situations where league rules or athlete preferences prohibit in-game use. When a significant period of Strain is missing (such as competition or workout), WHOOP never attempts to guess or default the Strain, this missing data therefore introduces inaccuracies in two places for the day on which it takes place.

  1. The first is Day Strain – a user’s calculated Day Strain will be lower than his or her true physiological Strain on the day because they will get 0 credit for the period of time in which the strap was not worn.
  2. The second place is Sleep Coach – because of the low Day Strain, Sleep Coach will present a lower Sleep Need recommendation than what the user actually needs. Knowing this, an athlete may spend more time in bed proportionally to the day’s perceived strain.

The good news is WHOOP Recovery does not take Strain or Workout data as an input – it is simply not necessary because we can detect the down-stream impact of Strain on HRV and other Recovery metrics with the same accuracy and confidence level as if the athlete had never taken the strap off! This means that even though Day Strain and Sleep Coach were off on the day of the missed Strain, by the time the athlete wakes up the next morning, they are back to a fully-functioning system which is no worse for the missed data.

How do I connect a Strap to a new device?

If you are connecting a strap that has already been paired to another device, you’ll need to put the Strap in “pairing mode” in order to connect. This may occur if you’re connecting your strap to a new phone, or if you’re inheriting a strap that had been used previously by someone else.

To put your strap in Pairing Mode, perform the following steps:

  1. Take your strap off your wrist and wait for the lights on the underside of the strap to turn off – the strap will not go into pairing mode if it detects skin contact. Setting the WHOOP strap on a table or other surface is recommended.
  2. Tap the top of the strap repeatedly until the Pairing Mode light sequence starts. The WHOOP strap will be in pairing mode when the white LEDs light up one at a time in sequence.

Note: While you’re tapping the strap, the battery level indicator lights will display. That’s OK – just keep tapping until you get into pairing mode.

Once the WHOOP strap is in pairing mode, you can connect the strap in Bluetooth settings on your mobile device (for detailed instructions, click here for iOS and here for Android). The strap will remain in pairing mode until the strap is successfully paired or for 3 minutes, after which the light sequence will stop, and you will need to re-initiate pairing mode.

You can also review these instructions at any time from the Mobile App by selecting “Help” from the menu and then tapping “Connect a Strap”

If you are still unable to pair your strap or have any further question, contact WHOOP support at support@whoop.com.

How can I clear or erase all data on the Strap?

You may want to clear/erase all data on your WHOOP Strap if you are giving the WHOOP strap to someone else. Because the data collected on the WHOOP Strap is personal to you, it’s a good idea to clear the Strap before handing it off so the next user does not get any of your data factored into their recommendations.

To clear all the data on your WHOOP Strap, open the menu in the WHOOP mobile app and select help, Advanced Strap and press the ‘Erase Strap Data’ button.

I received a strap as a gift. How do I get started?

To get started using your new WHOOP device, follow these steps:

Download the WHOOP app from the App Store for iOS or from the Play Store for Android.

Make sure your WHOOP Strap is on and charged (the green lights will be visible on the underside of the strap when it is in contact with your wrist, and tapping the strap will display the battery indicator lights).

Connect your Strap to your phone in Bluetooth settings. See instructions here for iOS and here for Android.
Open the WHOOP app and tap Create an Account. Tap Individual Athlete. Your Strap will then register as connected in the WHOOP app.

Move through the strap tutorial to ensure you are wearing it correctly, and to learn about charging and adjusting your Strap.

Finally, create your account in the app by adding your personal information. This information is used to set your baselines against which your data will be compared as WHOOP learns about your physiology.

Once you are up and running, your WHOOP membership has begun. To manage your WHOOP membership, go to app.whoop.com.

How do I access my Weekly Performance Assessment?

You can access your Weekly Performance Assessment by logging into app.whoop.com and clicking Weekly Performance Assessment in the left hand menu.

Why is my Weekly Performance Assessment locked?

You need at least 28 Recoveries recorded on WHOOP to receive your Weekly Performance Assessment

When does my Weekly Performance Assessment get updated?

Your Weekly Performance Assessment will be available once your Recovery on Monday morning has processed.  If you do not have a Recovery for Monday morning, it will become available once you upload heart rate data past noon for Monday.

How do I use the Training State graph?

The Training State graph plots your daily Strain and Recovery values relative to ‘Optimal Training’. ‘Optimal Training’ refers to the ideal amount of Strain to increase fitness while avoiding burn-out. In physiological terms, this region has typically led to HRV levels the next day. When analyzing your training state, it’s important to consider the grouping of daily values.


For example, if the majority of a week’s daily values are above the ’Optimal Training’ curve, it’s likely that this week resembles an ‘Overreaching’ week. Typically, weeks like this result in a decline in HRV and short-term fatigue. Conversely, if the majority of a week’s daily values are below the ’Optimal Training’ curve, it’s likely that this week is a ‘Restorative’ week; producing an increase in HRV.

How do I use the Sleep Status graph?

The Sleep Status graph plots your daily Sleep Consistency and Sleep Performance values relative to ‘Optimal Sleep’. ‘Optimal Sleep’ is achieved by sleeping a sufficient amount relative to your Sleep Need as well as maintaining a consistent circadian rhythm by falling asleep and waking up at consistent times.

Sleeping sufficiently and maintaining a consistent circadian rhythm has been shown to improve Recovery. Aim to achieve both of these goals in order to maximize your Recovery each day.

What is Sleep Consistency?

Sleep Consistency is going to bed and waking up at the same time in order to preserve a consistent circadian rhythm.

How much data do I need to analyze my week?

You need to record 28 Recoveries on WHOOP in order to receive your first Weekly Performance Assessment.  You need at least 5 days of data from the previous week to receive an updated Weekly Performance Assessment and you need 7 Recoveries to receive your Sleep Status graph.

What does ‘Optimal Training’ mean?

‘Optimal Training’ refers to the ideal amount of Strain to increase fitness while avoiding burn-out. In physiological terms, this region has typically resulted in consistent HRV levels the next day

What does ‘Optimal Sleep’ mean?

Optimal sleep represents the most healthy sleeping behavior.

How should I be comparing my data to others?

It is most beneficial to compare your personal trend lines.  Comparison against other athletes should only be used for fun.