The WHOOP mobile app is a great tool to see real-time feedback on your recovery, strain, and sleep, as well as weekly trends for a brief snapshot of your data. But, did you know you can see trends up to 6 months at a time on the WHOOP web app, along with a plethora of additional insights?
Dive deeper into your data by logging in to app.whoop.com on your computer or tablet, and read on to see what else there is to discover.
1. Go back to the beginning of your time on WHOOP.
With WHOOP, data is what drives everything. The more data you collect, the more fine-tuned your metrics will be. On app.whoop.com, you can go back as far as your very first day on WHOOP and select extensive date ranges of up to 6 months to see your trends and averages.
HOW: Tap the calendar icon on the left (below your profile picture) to go back to any date.
2. See how you’ve balanced strain and recovery for up to 6 months.
Part of the WHOOP optimization cycle is learning how to balance strain and recovery. For example, you shouldn’t have too many high strain days in a row without proper recovery. A large number of green days in a row may also be a sign that you’re not pushing yourself hard enough to make fitness gains.
HOW: To see your strain & recovery chart, select the 6-month tab on the right-hand side of the page. You can also select charts for 1 week, 2 weeks, 1 month, and 3 months.
To isolate your red, yellow, and green days, click on the bar graph on the right-hand corner of the chart.
3. See how much time you’re actually spending in the red, yellow, and green.
The beautiful thing about graphs and charts is that it makes life a lot easier in terms of viewing trends and identifying patterns in your performance. For example, you might notice that every Saturday you wake up in the red because of Friday happy hour. Or, maybe you’re a nurse who works a night shift, so you have high strain followed by poor recovery on those days. Whatever your lifestyle is, you can use the web app to chart these recovery trends over time.
HOW: Click on the recovery circle at the top of the page. Select 1-month to see your current monthly recovery stats.
4. Track changes in resting heart rate based on training cycles.
Have you been training for a marathon or other major event or competition? Maybe you’ve taken time off from the gym to focus on other goals in life? Whatever your pursuit may be, you can track changes in your resting heart rate based on your fitness level via the WHOOP web app.
HOW: Click on your recovery circle at the top of the page. Select “Resting HR” on the left-hand side of the chart. Choose the date range you’d like to see your resting heart rate using the calendar icon.
5. See how many times you logged minimal, moderate, strenuous, or all-out activities.
If you have a strict training regimen, chances are you have a specific number of hard days vs. rest days. You can map this to your WHOOP strain to see how hard your body is working and avoid overtraining by making sure you’re not logging too many all-out activities.
HOW: Click the blue strain circle at the top of the page (to the right of your profile picture). Select 1 month (or whatever time frame you want to view). On the right side of the chart, you’ll see a breakdown of your activities in terms of effort, including minimal, moderate, strenuous, or all-out.
6. Balance strain by monitoring your zones of max heart rate within each logged activity.
If you’ve logged an activity in your WHOOP app, you can see the breakdown of your zones of max by visiting app.whoop.com. Zones of max, otherwise known as heart rate training zones, help you gauge the intensity of your workouts. The longer you spend in your 90-100% effort, for example, the harder your workout and the higher your heart rate.
The chart below shows a running activity, which was not too strenuous. The athlete spent the majority of time operating at 60-69% of their max heart rate, which would be classified as a relatively easy workout for this particular person.
HOW: To see your zones of max, click into your strain. Any day you’ve logged an activity, you’ll be able to see this chart. If you have multiple activities for the day, you can toggle between activities using the blue bar up top.
7. Monitor your nightly respiratory rate.
Many WHOOP members do not know about this feature because it’s not available in the mobile app yet. WHOOP measures respiratory rate while you sleep and reports it in units of “breaths per minute.” The number you see in the sleep statistics box is the median number of breaths per minute throughout the night. Typical values range from 12 to 20 breaths per minute. WHOOP calculates respiratory rate from the raw heart rate data by taking advantage of a phenomenon known as Respiratory Sinus Arrhythmia. Described simply, when we breathe in our heart rate increases and when we breathe out our heart rate decreases, allowing us to preferentially pass blood by the lungs while they are full of oxygen.
HOW: To see your respiratory rate, tap into your Sleep Performance. You will see “Respiratory Rate” on the left side of your sleep performance chart with the lungs icon.
8. Get a monthly sleep chart that breaks down how much sleep you’re getting.
How often are you getting 100% of your sleep need?
HOW: Click into your Sleep Performance and select “1 month” for your date range. To the right of the sleep chart, you’ll see a breakdown of your sleep performance categorized into 4 ranges: Peak, Perform, Get By, or Low.