WhoopDash

WhoopDash Performance Analysis

613 cycles — 2024-07-16 to 2026-03-20
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49% | HRV 62.1ms RHR 63.0bpm Strain 0.8/8-14 Sleep 7.2h | Smart effort today
49%
Recovery
62.1ms
HRV
↓7.8 vs 7d
63.0bpm
RHR
↑3.7 vs 7d
0.8
Strain
↓7.6 vs 7d
7.2h
Sleep
↓0.9 vs 7d
Friday — Recommendation
Light walk only — consider rest to let metrics recover
Strain: 0.8 passive
No workouts logged yet
Status: No notable flags today
66.1%
Recovery 7d
vs 68.0%
69.9ms
HRV 7d
vs 71.8ms
59.3bpm
RHR 7d
vs 59.0bpm
1d
Since workout
1/2
Weightlifting
Why This Recovery?
Factor Current Baseline / Zone Adjustment
Today's Plan
Light Day (Gym)Suggested
Light Walk
Treadmill, 20-30 min, keep HR < 120 bpm
20-30 min
Sauna
Dry sauna, 170°F+, 15-20 min
15-20 min
Recovery Amenities
Normatec, HydroMassage, or steam room
15-20 min
Light activity only. Focus on recovery amenities.
Expected recovery tomorrow: ~63% based on 34 similar days
Recovery / Mobility (Home)
Chirp Wheels
Thoracic spine roll-outs, start with largest, work down
6-9 min
Stick Mobility
Lateral stretches, overhead reaches, rotational flows
5-8 min
Hip Hook
Psoas release, 2 min per side
4 min
Range + Orbit
Neck work (2 min), hamstrings and hips
5 min
Hypervolt
Tension areas from prior sessions, 30 sec per spot
3-5 min
Purely maintenance and mobility — no load, no fatigue.
Expected recovery tomorrow: ~66% based on 35 similar days
1 lifting session this week — 1 more to hit targetConsider scheduling a rest block (33d since last)
0.3h
Sleep Debt
Low
Well rested — full training capacity
0.81
ACWR Ratio
Sweet Spot
▼
Optimal zone — target strain 8–14 today
33%
Weekly Adherence
Below target — review protocol on Manage tab
Peak Fitness Comparison
Peak: Sep 2025 – Oct 2025
Resting HR
60.3 bpm
peak 55.1 bpm · 91%
HRV
66.4 ms
peak 77.9 ms · 85%
Recovery
73.5%
peak
Recent Peak (6-month)
Sep 2025 – Oct 2025
RHR: 55.1 bpm (91%)HRV: 77.9 ms (85%)Recovery: 73.5%
Jump to: Correlations · Sleep · Workouts
Activity → Recovery Triggers
Delta vs your baseline — what helps and hurts your recovery
HR Zones by activity type
Heat exposure duration → next-day recovery
Sauna vs Steam — duration × recovery
Small sample sizes — interpret differences cautiously. Significance depends on session count per duration bucket.
Key Correlations
Strain level → next-day recovery
Sweet spot: strain 6-8 yields highest next-day recovery
Workout type → next-day recovery
Avg recovery the day after each workout type vs rest days
Consecutive workout days
Next-day recovery after N consecutive workout days
Protocol validation
Next-day recovery: gym day vs home activity vs rest day
HRV vs Recovery
Walking avg HR → next-day recovery
Lower walking HR correlates with better recovery
Recovery activities → next-day recovery
Impact of sauna, mobility, meditation on next-day recovery
Weekly lifting frequency
Weeks with more lifting sessions show higher avg recovery
Weekly sauna frequency
Recovery by number of sauna sessions per week
Temperature → outdoor walk recovery
Daily high temp on outdoor walk days vs next-day recovery (GPS-tracked only)
Temperature → recovery (all days)
Daily high temp vs next-day recovery — all days, not just walks
Daylight hours → sleep quality
Seasonal daylight duration vs sleep performance %
Sleep Analysis
Sleep consistency — bedtime & wake time
Bars show time in bed. Consistent timing improves sleep quality and recovery.
Sleep stages — 30-day rolling avg (hours)
SWS & REM trends
Recovery by sleep duration
Sleep composition by recovery tier
Sleep stage composition is nearly identical across tiers — HRV and RHR drive recovery, not sleep architecture.
Workout Analysis
Activity types — next-day recovery
Monthly workout & recovery activity counts
Goal Scoreboard
60.3bpm
Resting HR
Target: < 56 bpm
● Stable
66.4ms
HRV
Target: > 78 ms
▲ Improving
--%
Green Days
30-day rolling
▲ Improving
Resting HR — 30-day rolling avg
HRV — 30-day rolling avg
Recovery consistency — % green days
Protocol adherence — weekly
Weekly workout frequency
Recovery Patterns
Recovery Calendar
■ Green (67%+)   ■ Yellow (34-66%)   ■ Red (<34%)   ■ No data
Day of week — recovery & strain
Recovery streaks
Session Feedback
Rate each activity separately. Multiple entries per day are fine.
Saved!
Log Event
Track events that affect recovery (travel, illness, injury, stress).
–
Event logged!
Planned Sessions
Click a day to cycle: Gym → Pilates → Home → Rest → clear.
Training Protocol
▸Weightlifting (1/2)
✓Walking HR (0 violations)
▸Heat Exposure (1/2)
✓Pilates Buffer
▸Targets: RHR < 56 bpm, HRV > 78 ms (30-day rolling averages)
Protocol Overrides
Temporary protocol changes. Auto-expire on the set date.
Protocol checklist — recent weeks
Weekly protocol adherence
Adherence vs outcomes
Does following the protocol actually improve recovery?