Experience

Support

How do I navigate the Mobile App?

You can navigate the major pillars in the WHOOP app by swiping from the Overview screen.

  • Swiping to the left will bring you to your Athlete Bio and a summary of your last 30 days on the system (iOS only).
  • Swiping to the right will bring you to today’s Day Strain. Continuing to swipe will also bring you to today’s Recovery and Sleep Performance.
  • Swiping down from any of these pillars will bring you to a 7-day trend view for each pillar (iOS only).

To navigate to different pages in the WHOOP app, access the Menu by tapping the icon in the upper left corner of the screen.

From the Menu, you can:

  • Return to your One Day Overview to navigate your daily and weekly scores;
  • Start recording an Activity, or add a past Activity after you completed it;
  • Access your Sleep Coach page to better plan tonight’s sleep;
  • Access your Team Strain, Recovery, and Sleep pages to see how you stack up among your teammates (if you are a member of a WHOOP team)(iOS only);
  • Access the Strap Status page to receive up-to-date status of the WHOOP Strap, including connection and battery life.

What is included in my Athlete page?

This page gives you a one-day view of your Day Strain, Activities, Recovery, Sleep Score, and calories burned during Activities throughout the day.

What can I view from my Strain pillar?

The Strain page provides a summary of a day’s Strain and Activities. The score displayed on the Strain pillar represents the Strain you have accumulated over the course of your entire day; to view the Strain associated with individual workouts, tap the button under your score to access each workout.

You can also each day’s Strain statistics (Calories Burned, Average Heart Rate, and Max Heart Rate) relative to the average of the last two weeks by tapping on the flip box.

To access the Strain page, simply swipe left once from the One Day Overview. You can also access previous days through the Calendar view

What can I view from my Recovery pillar?

The Recovery page provides a summary of a day’s Recovery, calculated automatically during the last 5 minutes of Slow Wave Sleep. This page also gives you the Recovery statistics (Heart Rate Variability, Resting Heart Rate, Sleep, and Recent Strain) for that day, relative to the average of the last 30 days.

To access the Recovery page, simply swipe left twice from the One Day Overview. Once there you can tap the box below the recovery circle to access Heart Rate Variability, Resting Heart Rate, and Amount of Sleep. You can also access previous days through the Calendar view

What can I view from my Sleep Performance pillar?

The Sleep Performance page provides a summary of the previous night’s sleep, highlighting the Sleep Performance score, which is the Hours of Sleep compared to the amount of Sleep Needed.

This page also provides statistics (Time in Bed, Disturbances, and Latency) for that night, relative to the average of the last two weeks.

You can access more detailed statistics by tapping Hours of Sleep.

To access the Sleep page, simply swipe left three times from the One Day Overview. You can also access previous days through the Calendar view.

 

How do I view trends in the iOS app?

Viewing your single-day Strain, Recovery, and Sleep is useful for making decisions in the current day. However to track changes and improvements in performance and fitness, exploring how your scores are trending is often more useful.

To view 7-day trends in the iOS app, swipe up on any pillar. Each pillar offers a 7-day trend to explore:

The Overview trend plots each day’s Strain against Recovery to highlight the days on which you were undertraining, overtraining, or training optimally.

The Strain trend tracks Day Strain, Average Heart Rate, and Calories Burned for a given week. Tap each tab at the bottom of the screen to view that statistic’s trend view.

The tabs also display the 7-day averages for each of the displayed statistics.

The Recovery trend tracks your daily Recovery as well as Heart Rate Variability and Resting Heart Rate for a given week. You can access each of these views by tapping the tabs at the bottom of the screen.

The tabs also display the 7-day averages for each of the displayed statistics.

The Sleep trend displays your Sleep Performance over 7 days, as well as how your Hours of Sleep compare to your Sleep Need and how your time in bed lines up across a given week. The averages for each metric are displayed in the navigation tabs at the bottom of the screen.

How can I explore my scores from previous days in the app?

You can navigate to previous days from the Strain, Recovery, and Sleep Performance pages by accessing the Calendar view at the top of each page. Simply touch the word ‘Today’ at the top of the screen to open the calendar.

The dates of the calendar are color coded:

  • In the Strain Calendar, days colored blue with a blue dot indicate a Day Strain of 10 or higher.
  • Days in the Recovery calendar are color coded red, yellow, or green to indicate that day’s Recovery.
  • In the Sleep Calendar, days with a Sleep Performance of 70% or higher are colored pale blue.

How can I view detailed Sleep statistics in the app?

You can access your detailed Sleep Statistics page by selecting Hours of Sleep on the Sleep Performance pillar, or by tapping your Sleep entry on the Overview pillar.

This page gives you a detailed breakdown of the previous night’s sleep, in relation to the average of the last 30 days. You can view Time in Bed, the number of Disturbances you experienced, your Sleep Latency (the amount of time it took you to fall asleep), and time spent in each Sleep Cycle. You can also see a snapshot of your raw Heart Rate data.

You can also access User Input by swiping left in iOS, or tapping the User Input tab in Android.

How can I check out my teammates’ performance in the iOS app?

If you belong to a team, you can see your team’s Strain, Recovery, and/or Sleep statistics, depending on your team’s privacy settings. Each page shows leaderboards for that day, as well as the team averages. You can sort each team page by their included statistics by tapping the tabs at the top of each page.

Note that Team pages are currently only in the iOS app; Android users can view their teammates from the web app at https://app.whoop.com.

How do I join a team in the WHOOP app?

If you’ve been invited to join a team, you will have received an invite email that contains an eight-digit invite code. You can join this team from within your WHOOP app by opening the menu, tapping “Settings”, and then selecting “Join Team”. On the screen that follows, enter the invite code from your email and tap “Next”.

Confirm that you’d like to join this team on the next screen. Once confirmed, you will be able to view your team leaderboards (web and iOS app only).

If you have downloaded and installed the WHOOP app but have not yet created your account, you can enter your invite code during account registration. Contact your coach if you have not received an invite code for your team.

What is Sleep Coach?

Sleep Coach is a tool that helps you better plan tonight’s Sleep, and can be reached through the Sleep Coach item in the app menu. The Sleep Coach screen is made up of a few elements that help you determine when you should go to bed:

  • Tonight’s Sleep Need is the amount of Sleep you need to get a 100% Sleep Score.
  • Recommended Time in Bed is how long you should be in bed to meet your Sleep Need based on your historical Sleep Latency (how long it typically takes you to fall asleep)
  • Wake Up Time is what time you’d like to wake up in the morning. This time, combined with your Sleep Performance Goal and your Recommended Time in Bed, determines your Suggested Time to Bed.
  • Your Sleep Performance Goal is determined by choosing Peak, Perform, or Get By in the drop-down at the top of the Sleep Coach page. This determines what percentage of your total Sleep Need you’re aiming to hit – 100% (Peak), 85% (Perform), or 70% (Get By). Changing this selecting increases or decreases your Recommended Time in Bed.
  • Suggested Time to Bed is the bedtime that Sleep Coach recommends based on your Recommended Time in Bed and your chosen Sleep Performance and Wake Up Time.

Sleep Coach recommendations are available throughout the day and are updated as you log activities and naps that impact your Sleep Need.

How is Tonight’s Sleep Need calculated?

Tonight’s Sleep Need is a measure of how much sleep you need to hit peak performance. It is available in the Sleep Coach at any time during the day and is updated throughout the day as you take naps or log workouts. Sleep Need is calculated using a combination of the following values:

  • Baseline is the minimum amount of sleep you need each 24-hour period before accounting for factors like Sleep Debt and Recent Strain. Baseline is personalized based on your unique physiology, and evolves as WHOOP learns more about you. The average Baseline Sleep Need is 7.6 hours.
  • Today’s Strain is the total amount of strain put on your body during the day. A 15.0 Day Strain adds 37 minutes of Sleep Need, making it important to plan ahead to get enough sleep on high training load days.
  • Sleep Debt is the extra sleep you need tonight because of short sleep on previous nights. Top WHOOP athletes keep their Sleep Debt under 25 minutes to minimize the impact on athletic performance.
  • Today’s Naps are a great way to stay on top of your sleep. Any time spent sleeping during a Nap is deducted from your Sleep Need, making it easier to reach 100% Sleep Performance. The average WHOOP Nap is just over 1 hour.

By tapping Tonight’s Sleep need from the Sleep Coach page, you can see a breakdown of the elements that make up your Sleep Need.

How do I let WHOOP know that I performed an Activity?

If you performed an Activity and would like to add it to WHOOP, select “Add Activity” from the Menu of the WHOOP app. You can then choose your Activity and its duration.

How do I track an Activity or Sleep in the Android app in real time?

To initiate an Activity or Sleep, simply select Start Activity from the Android app’s menu. Select the Activity and tap “Start Activity”.

Be sure your WHOOP Strap is connected to your device before you begin.

To complete an Activity or Sleep, simply tap “Finish” at the top right of the screen. Should you need to discard an Activity, tap “Discard” at the top left of the screen.

Select Finish to complete your workout and upload your data.

Why is my Activity marked as ‘Pending’?

An Activity will be marked as Pending if all of the data from the Activity has not yet been synced, or if WHOOP is still calculating the Strain score for the Activity.

What happens if I forget to add an Activity or a Sleep? Do I still have that data?

As long as you are wearing your Strap, the Strap is charged, and the data has been synced to the WHOOP app and servers, your data has been captured. You can add your Activity or Sleep retroactively to get an updated Strain or Sleep score.

How can I view my Heart Rate in real time? During a workout?

Your real time Heart Rate can be checked at any time by selecting Start Activity from the app’s menu. During a workout, your real time Heart Rate is displayed as soon as you start an Activity.

Does the WHOOP app track my location at all times or only during workouts?

The WHOOP app only tracks your location during workouts if you enable route tracking (iOS only).

Why is my Heart Rate data missing for the past few hours?

Missing Heart Rate data in the WHOOP app could occur for two of reasons:

  1. The WHOOP Strap may be behind in syncing data to the WHOOP app. Ensure the Strap is within range of your phone, is connected in your phone’s Bluetooth menu, and displays as Connected on the Strap Status page in the WHOOP app. If your data is behind, keep your app open in the background on your phone and keep your phone close to the Strap. Your data will soon catch up.
  2. If the Strap’s battery has died it will not collect Heart Rate data. Connect your battery pack to charge the Strap.

How can I see my tracked route on a map?

If you’ve tracked your workout route (iOS app only), you can view the route on a map by tapping the Activity from the Overview or Strain pillar. Once on the Workout Activity page, swipe left to view the route map.

How do I edit or delete a workout?

You are able to edit or delete any activity that was logged within the last 30 days. This is useful if you would like to adjust your workout’s start and end time, label it as a different activity, or delete a workout that you or your coach added in error.

In order to edit or delete a workout, tap the specific workout on the Overview pillar or the Strain pillar to view the details of that workout. In the top right corner of the heart rate graph, tap the Edit icon. From the Edit Activity screen you can change the start and end time and the activity type. Or, tap the garbage can icon in the bottom left to delete the workout.

How do I edit or delete my Sleep?

You are able to edit or delete your any Sleep that has occurred in the last 30 days. This is useful if you would like to adjust the start and end time of your Sleep or delete it completely if it was logged in error or detected incorrectly.

In order to edit or delete your Sleep, tap your Hours of Sleep on the Overview pillar or in the Sleep pillar to view the details of that Sleep. In the top right corner of the heart rate graph, tap the Edit icon. From the Edit Activity screen you can change the start and end time of your Sleep. Or, tap the garbage can icon in the bottom left to delete the workout.

If there is no Edit icon for the Sleep in question, it likely occurred more than 30 days ago. Please note that edits to Sleeps further back than your most recent Sleep will only impact the Sleep Performance and Recovery of that day and will not impact values rolling forward. Contact support@whoop.com for further assistance.

What is Sleep Auto-Detection and how does it work?

Sleep Auto-Detection is a feature that detects when you fall asleep and wake up and then logs that period as Sleep. Using Sleep Auto-Detection, you can track your Sleep and receive your Recovery without having to manually start and stop or add your Sleep.

The WHOOP system looks for changes in your heart rate, heart rate variability, and activity patterns typical of Sleep to determine when you went to bed and woke up. Sleep Auto-Detection will detect any period of Sleep longer than one hour and will log it as a Sleep or a Nap depending on when it falls in your typical day.

If you wake up and WHOOP has detected a Sleep (but is waiting to make sure you’re fully awake before ending it), you may see a “Sleep Detected – Process Now” entry on your Overview screen, as pictured below. Tapping “Process Now” will let WHOOP know that you are not planning on extending this sleep and the system will therefore begin processing your Sleep activity.

Auto-detected Sleeps and naps behave just like user-submitted sleeps and naps, meaning they generate sleep stages, Sleep Performances, and Recoveries.

What does the ‘Process Now’ button do?

Upon waking, WHOOP must determine whether you are fully awake (which will end your auto-detected Sleep) or if your Sleep has just been temporarily disturbed. If you wake up and open the WHOOP soon after waking, you may see a “Sleep Detected – Process Now” entry on your Overview pillar. Tapping “Process Now” indicates that you are fully awake and the system will begin processing your Sleep.

In some cases, you may see the “Sleep Detected” entry, but rather than a Process Now button you will see a clock icon. This indicates that the data sync between your strap and your phone is behind by more than one hour. Keep your Strap connected and within range of your phone so your data can catch up and your Sleep can be processed.

If you wake up and there is no “Sleep Detected” entry on your Overview pillar, the data sync between your strap and your phone may be more than eight hours behind (as indicated by the “Last Sync” time). Otherwise, there may be another reason that your Sleep has not been detected, including a dead battery or because your HR during sleep looks atypical based on past Sleeps (such as due to alcohol consumption).

What happens if I wake up in the middle of the night? Will this disrupt Sleep Auto-Detection?

If you are awake for less than 50 minutes then Sleep Auto-Detection will not be disturbed and it will continue to give you information for one Sleep session. If you are awake for longer than 50 minutes, then you will receive a Sleep activity and the next period of Sleep will be calculated as a nap.

What happens if my battery dies in the middle of the night?

If your battery dies while your Sleep is being auto-detected, your Sleep session will end at the point at which your battery died. This will cause your Sleep to appear to be shorter than it actually was. In order to accurately track your time in bed, you can edit this Sleep’s end time to reflect your actual time in bed, but know that this may cause the Sleep to appear as “Incomplete”.

Will Sleep Auto-Detection Detect Naps?

Sleep Auto-Detection will detect periods of Sleep that are between 24 minutes and 14 hours in duration, regardless of when they occur, so long naps should be auto-detected. If your nap is too short for Sleep Auto-Detection, use the “Add Activity” menu option to manually add it.

What is Activity Detection and how does it work?

Activity Detection is a feature that identifies periods of elevated heart rate and higher-than-average movement, and logs them as Activities in the WHOOP app. Activity Detection can help identify times when you are active or working out, removing the requirement to start and stop an activity or add one after the fact.

Periods of elevated heart rate and movement will be logged as activities if they meet the following criteria:

  • They are at least 15 minutes in length, and
  • The Strain for the resulting Activity is above an 8.

Activities will be automatically logged once Activity Detection determines that your heart rate has returned to and maintained a normal level. This may take around 20 minutes after the end of a workout or activity.

Activities that are auto-detected are logged as “Activity”. To set the specific activity you were performing (such as Running, Cycling, CrossFit, etc.), tap the activity on your Overview screen or from the Strain pillar. You will be prompted to choose the activity type. You can also adjust the start and end times in this screen.

If you are in the midst of (or immediately following) a period of detected activity, you may see an “Analyzing Elevated HR” item appear on the Overview screen in the WHOOP app. This is an indication that your heart rate has been elevated for long enough that an Activity may be detected.

When does my app display “Analyzing Elevated HR”?

During or after a period of activity, you may see an “Analyzing Elevated HR” item appear on the Overview screen on the WHOOP app. This is displayed if WHOOP has detected a period of elevated heart rate at least 20 minutes long, and your data sync is caught up to within the hour.

Tapping the “details” button displays a window that explains when the period of elevated heart rate began and provides some explanation about Activity Detection.

Tapping “Process Now” on the screen will analyze the period of elevated heart rate and log an activity for that period. Process Now is useful if you have just completed a workout and would like to see your activity Strain immediately, rather than wait for Activity Detection to complete its analysis.

If you do nothing, “Analyzing Elevated HR” will eventually disappear when the period of elevated heart rate has ended. If Activity Detection determines that this period was strenuous enough, it will log an Activity. Please note that an Activity may not be logged for up to 20 minutes after the end of a period of activity as Activity Detection monitors your heart rate returning to a normal level.

Can I turn off Activity Detection?

Activity Detection can identify periods of elevated heart rate and movement and automatically log them as Activities in the WHOOP app. While this feature saves many users time and effort by removing the need to manually log activities, it may not fit into everyone’s habits or fitness routines. In these cases, you can turn off Activity Detection by going to Settings > Activity Detection and disabling the Activity Detection toggle.

Reasons to disable Activity Detection may include the following:

  • You prefer to start and stop your activities to take advantage of GPS route tracking.
  • You prefer to log your activities manually to have to-the-minute control over start and end times.
  • There are periods of activity being detected that you do not wish to log in the WHOOP app (such as a bike commute).
  • You are part of an elite team and your activities are scheduled by your coach or trainer.

You can re-enable Activity Detection at any time from this Settings page. Changes to this setting will take effect immediately.

Do I need to run the WHOOP app all the time?

It is recommended that you keep the WHOOP app running at all times in the background. This allows data from the Strap to continuously sync with the WHOOP app, ensuring your scores and recommendations are up-to-date. If you close the app, it will need to sync all of the data from the Strap the next time you open the app, which will take some time for the data to catch up.