How WHOOP works
The science behind better performance
The WHOOP device and app work together to turn your data into clear, personalized coaching. Get daily guidance to make informed decisions, build healthier habits, and improve your long-term health.
Wear it 24/7
WHOOP is always on—whether it’s on your wrist or charging—so you never miss a second of data.
Measure & monitor everything
WHOOP measures the metrics that have the biggest impact on your health across sleep, strain, stress, recovery, and more.
Receive Guidance
WHOOP delivers recommendations that translate your body’s data into clear guidance, helping you adjust habits and behaviors to improve your performance and health.
Make changes
Every choice adds up—WHOOP helps you create habit changes that lead to better health and peak performance.
Wear it 24/7
WHOOP is always on—whether it’s on your wrist or charging—so you never miss a second of data.
Measure & monitor everything
WHOOP measures the metrics that have the biggest impact on your health across sleep, strain, stress, recovery, and more.
Receive Guidance
WHOOP delivers recommendations that translate your body’s data into clear guidance, helping you adjust habits and behaviors to improve your performance and health.
Make changes
Every choice adds up—WHOOP helps you create habit changes that lead to better health and peak performance.
The metrics that matter most
Sleep quality quantified
01 Track your sleep stages
WHOOP tracks all four stages of sleep — slow wave sleep (SWS), REM, light, and awake — with near-perfect accuracy. Each stage serves a different purpose in your recovery.
02 Understand your sleep need
WHOOP calculates how much sleep you really need based on recent sleep patterns, the strain from the day, sleep debt you’ve accrued, and any recent naps you’ve taken.
03 Optimize your sleep performance
Quality of sleep is just as important as quantity. WHOOP monitors your wake events, efficiency, and respiratory rate to deliver daily recommendations on how to get your best sleep every night.
04 Build your optimal sleep schedule
WHOOP helps you schedule your bed and wake times based on how strenuous your day was, when you need to wake up, and how you’re looking to perform the next day. You can also set custom haptic alarms that will wake you when you’re fully rested, or at a specific time.
05 View your sleep trends
See your sleep performance over the week, month, or year to identify patterns and build a better bedtime routine.
One score for total strain
01 How we measure strain
WHOOP calculates the exertion you put on your body on a scale of 0 to 21. The score measures both cardiovascular and muscular load and can be affected by things like exercise, work, anxiety, running errands, parenting, and more. See strain for every activity or for the whole day.
02 Understand your trends
See how much time you're spending in different heart rate zones during every activity and over time. Plus, see your estimated your VO₂ Max trends–the ultimate metric for long-term health and performance.
03 Get daily strain targets
Based on how recovered your body is, WHOOP will recommend a daily exertion target and show you in real-time how close you are to meeting that goal. You can also set daily step goals to help you reach your movement goals.
04 Build power with Strength Trainer
No wearable has effectively quantified the impact of strength training on your body – until now. Strength Trainer calculates the muscular load of your workouts by tracking weights, reps, and sets to show you just how much stress you put on your muscles, bones, joints, and tissues.
Quantify how your body is feeling
01 How we calculate recovery
WHOOP calculates your recovery on a scale of 0 to 100% during your sleep, looking at your heart rate variability (HRV), resting heart rate, respiratory rate, SpO2, sleep performance, and skin temperature to see how your body is adapting to physiological and psychological stress. The biggest influence is by far your HRV but it also considers your health, behaviors, stress levels, hydration, and more.
02 Know your body’s readiness
See how your body adapts to strain, stress, illness, sleep and more with three simple color-coded ranges. If you’re in the green, and you’re ready to take on more, yellow means you can maintain, and red signals you need more time to rest.
03 See trends over time
See your weekly, monthly, or 6-month recovery trends to fine tune your strategies to get the most out of the way you rest and recover.
Feel in control
01 How we measure stress
Stress Monitor measures your heart rate and HRV in the moment as an indicator of your physiological response to stress. That reading is compared to your 14-day baseline to calculate a Stress Score between 0 and 3, taking into account any motion to distinguish known stressors, like exercise, from other stressors.
02 How to manage your stress
Stress Monitor will recommend science-backed breathwork exercises developed to either increase relaxation or alertness depending on your stress level.
03 See trends over time
Aside from measuring stress in real time, Stress Monitor also allows you to look at stress a day, a week, a month, or six months at a time to spot patterns in your stress levels.
Connect the dots from habits to performance
01 Log daily behaviors, see the impact
Input over 140 behaviors like caffeine consumption, morning sunlight, bluelight glasses, or nursing an infant into your personalized WHOOP Journal to see what habits specifically help and hurt your recovery.
WHOOP calculates the impact these behaviors have on your biometric trends to recommend which behaviors you should do more of to unlock your very best.
Monitor Health
01 See key vitals at a glance
The WHOOP Health Monitor gives you a constant view of your key vitals like heart rate, blood oxygen, skin temperature, and more, so you can understand your baseline, get alerted when your metrics deviate, and share data with your healthcare team.
Extend your performance for years to come
Healthspan analyzes nine key metrics to calculate your WHOOP Age and assess whether your body is aging faster or slower than your biological age. Backed by longevity research, Healthspan highlights daily actions that affect your long term health most—and shows you exactly where to improve.
Understand your unique body and cycle
Understand hormonal changes
Track your cycle, log symptoms, and discover how hormonal shifts affect your sleep, recovery, and training.
Support your body through pregnancy
Stay in tune with your body during pregnancy with personalized guidance and weekly insights to optimize your sleep, hydration, and more.
Stay aligned with your body
Start your day with real-time insights on your cycle phase, so you can align your day with your body’s needs.
Understand hormonal changes
Track your cycle, log symptoms, and discover how hormonal shifts affect your sleep, recovery, and training.
Support your body through pregnancy
Stay in tune with your body during pregnancy with personalized guidance and weekly insights to optimize your sleep, hydration, and more.
Stay aligned with your body
Start your day with real-time insights on your cycle phase, so you can align your day with your body’s needs.
What to expect in the first 30 days
Your WHOOP calibrates to you—because no two bodies are the same. It analyzes your data, builds a personal baseline, and delivers insights tailored to your physiology.
Establish your baseline
From the moment you put on WHOOP, it begins measuring key health metrics like sleep, strain, recovery, and heart health. Right away, you'll see insights on your heart rate, respiratory rate, steps, and stress.
Unlock smarter insights
After two weeks, WHOOP calibrates your sleep, strain, recovery, and Health Monitor baselines, unlocks workout detection, calorie tracking, and detailed sleep analysis. Daily blood pressure insights also become available.
See the bigger picture
After 21 recoveries, you’ll unlock Healthspan—a powerful way to quantify your age and slow your Pace of Aging. Backed by longevity research, it pinpoints the daily habits that can extend your prime.
Fully calibrated to you
One month in, WHOOP fine-tunes your Strain and Sleep coaching, provides personalized recovery guidance, and unlocks trend views so you can see your progress—and learn where you can continue to improve.