WhoopDash

WhoopDash Performance Analysis

804 cycles — 2024-07-16 to 2026-09-27
checking...
36% | HRV 61.8ms RHR 65.0bpm Strain 17.7/10-15 Sleep 6.9h | Smart effort today

Sunday

Your next best move

Workout logged — focus on recovery, keep remaining activity light

36% Yellow recovery Data through Sep 27, 2026
Recovery is setting today’s training ceiling.
01

Last night

What your body absorbed

Sleep 6.9h ↓0.7 vs 7d
HRV 61.8ms ↓6.6 vs 7d
Resting HR 65.0bpm ↑6.0 vs 7d
Compare with your baseline54.6% average · 67.0% baseline
54.6%
Recovery 7d
vs 67.0%
68.4ms
HRV 7d
vs 71.8ms
59.0bpm
RHR 7d
vs 59.0bpm
Today
Last workout
0/2
Weightlifting
02

Now In focus

What your signals mean

36% Yellow recovery
Inspect the recovery modelFactors + prediction
FactorCurrentBaseline / zoneAdjustment
03

Training window In focus

Turn readiness into a session

Day strain 17.7 ↑6.0 vs 7d
Load balance 0.98 Sweet Spot

Optimal zone — target strain 10–15 today

Recommended plan

The prescription for today’s recovery state

Light Day (Gym)

Suggested
1Light Walk20-30 min
2Sauna15-20 min
3Recovery Amenities15-20 min
Workout logged (strain 17.7) → expect ~61% recovery tomorrow based on 34 similar days
View full exercise detail
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.

Recovery / Mobility (Home)

1Chirp Wheels6-9 min
2Stick Mobility5-8 min
3Hip Hook4 min
4Range + Orbit5 min
5Hypervolt3-5 min
Workout logged (strain 17.7) → expect ~61% recovery tomorrow based on 34 similar days
View full exercise detail
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.
No lifting sessions this week yet
Weekly adherence33%Below target — review protocol on Manage tab
Inspect activity and strain17.7 strain · 2 workouts logged
Strain: 13.3 workout+ 4.4 passive
Cardio
Walking
(target: 10–15)
04

Tonight In focus

Shape tomorrow’s recovery

Sleep debt 1.4h Moderate

Aim for bed by 10:45 PM tonight (avg: 11:05 PM)

Compare with peak fitnessHRV 91% · RHR 96% of peak
Peak Fitness Comparison
Peak: Sep 2025 – Oct 2025
Resting HR
57.5 bpm
peak 55.1 bpm · 96%
HRV
70.7 ms
peak 77.9 ms · 91%
Recovery
73.5%
peak
Recent Peak (6-month)
Jul 2026 – Aug 2026
RHR: 56.3 bpm (98%)HRV: 76.4 ms (93%)Recovery: 72.5%