WhoopDash

Friday

Your next best move

Light activity OK — monitor how you feel, avoid high-strain sessions

83% Green recovery Data through Oct 2, 2026

Recovery is setting today’s training ceiling.

01

Last night

What your body absorbed

Sleep 8.0h ↑0.4 vs 7d

HRV 76.7ms ↑9.3 vs 7d

Resting HR 57.0bpm ↓5.3 vs 7d

Compare with your baseline58.3% average · 67.0% baseline

58.3%

Recovery 7d

vs 67.0%

67.4ms

HRV 7d

vs 71.8ms

62.3bpm

RHR 7d

vs 59.0bpm

5d

Since workout

0/2

Weightlifting

02

Now In focus

What your signals mean

83% Green recovery

Inspect the recovery modelFactors + prediction

Factor	Current	Baseline / zone	Adjustment

03

Training window In focus

Turn readiness into a session

Day strain 5.5 ↓6.4 vs 7d

Load balance 1.02 Sweet Spot

Optimal zone — target strain 9–15 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 5.5) → expect ~74% recovery tomorrow (estimate) based on 25 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 5.5) → expect ~74% recovery tomorrow (estimate) based on 25 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 yetPressure trend: recovery may be ~2% higher than usual

Weekly adherence33%Below target — review protocol on Manage tab

Inspect activity and strain5.5 strain · 0 workouts logged

Strain: 5.5 passive

No workouts logged yet

04

Tonight In focus

Shape tomorrow’s recovery

Sleep debt 1.5h Moderate

Aim for bed by 10:40 PM tonight (avg: 11:10 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

66.9%

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

▼ Declining

--%

Green Days

30-day rolling

▼ Declining

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?