WhoopDash

Wednesday

Your next best move

Rest day recommended — recovery metrics significantly below baseline

64% Yellow recovery Data through Sep 30, 2026

Recovery is setting today’s training ceiling.

01

Last night

What your body absorbed

Sleep 7.6h ↓0.1 vs 7d

HRV 67.6ms ↑3.2 vs 7d

Resting HR 61.0bpm ↓1.3 vs 7d

Compare with your baseline50.3% average · 67.0% baseline

50.3%

Recovery 7d

vs 67.0%

64.4ms

HRV 7d

vs 71.8ms

62.3bpm

RHR 7d

vs 59.0bpm

3d

Since workout

0/2

Weightlifting

02

Now In focus

What your signals mean

64% Yellow recovery

Inspect the recovery modelFactors + prediction

Factor	Current	Baseline / zone	Adjustment

03

Training window In focus

Turn readiness into a session

Day strain 1.7 ↓9.6 vs 7d

Load balance 0.97 Sweet Spot

Optimal zone — target strain 9–15 today

Recommended plan

The prescription for today’s recovery state

Rest Day (Gym)

1Sauna15-20 min

2Optional: HydroMassage / Normatec15-20 min

Expected recovery tomorrow: ~65% (limited data) based on 14 similar days

View full exercise detail

Sauna

Dry sauna, 170°F+, 15-20 min (passive recovery)

15-20 min

Optional: HydroMassage / Normatec

If at LifeTime, use recovery amenities

15-20 min

Rest day — passive recovery only. No structured exercise.

Rest Day (Home)

Suggested

1Gentle Mobility (optional)5 min

Expected recovery tomorrow: ~65% (limited data) based on 14 similar days

View full exercise detail

Gentle Mobility (optional)

Hip Hook (2 min/side) + Range (neck, 2 min)

5 min

Rest day. Light mobility only if it feels good.

No lifting sessions this week yetPressure trend: recovery may be ~1% lower than usual

Weekly adherence33%Below target — review protocol on Manage tab

Inspect activity and strain1.7 strain · 0 workouts logged

Strain: 1.7 passive

No workouts logged yet

04

Tonight In focus

Shape tomorrow’s recovery

Sleep debt 1.1h Moderate

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

Compare with peak fitnessHRV 90% · RHR 95% of peak

Peak Fitness Comparison

Peak: Sep 2025 – Oct 2025

Resting HR

58.3 bpm

peak 55.1 bpm · 95%

HRV

70.0 ms

peak 77.9 ms · 90%

Recovery

73.5%

peak

Recent Peak (6-month)

Jul 2026 – Aug 2026

RHR: 56.3 bpm (97%)HRV: 76.4 ms (92%)Recovery: 72.5%

Avg Recovery

66.8%

Avg HRV

71.5ms

Resting HR

58.8bpm

Avg Strain

10.6

Avg Sleep

8.2h

Health Trajectory

Training load (ACWR) trend

<0.8 Detraining0.8–1.3 Sweet Spot1.3–1.5 Caution>1.5 Spike

Resting HR trend

Daily strain trend

Monthly recovery

Body Composition

Body weight — 30d trend (lbs)

Body composition — fat % & muscle mass

Jump to: Correlations · Sleep · Workouts

Activity → next-day recovery (association)

How the day after each activity compared with your baseline. Not a measured effect: you tend to choose activities based on how you feel, so these gaps mostly reflect when you do things. Measured effects are coming (#466).

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

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

Avg next-day recovery by walking avg HR bucket

Recovery activities → next-day recovery

Impact of sauna, mobility, meditation on next-day recovery

Weekly lifting frequency

Avg weekly recovery by number of lifting sessions per week

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

Avg sleep stage hours for the night behind each recovery tier (low / mid / high)

Workout Analysis

Activity types — next-day recovery

Monthly workout & recovery activity counts

Goal Scoreboard

58.3bpm

Resting HR

Target: < 56 bpm

▼ Declining

70.0ms

HRV

Target: > 78 ms

● Stable

--%

Green Days

30-day rolling

● Stable

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

Your Profile

Keep this current as your routine evolves.

Name

Primary Activities

Condition

Saved!

Connected Services

Whoop

Recovery, strain, sleep, workouts

Withings

Weight, body fat, muscle mass (optional)

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 (0/2)

✓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.

Expires

Protocol checklist — recent weeks

Weekly protocol adherence

Adherence vs outcomes

Does following the protocol actually improve recovery?