WhoopDash

WhoopDash Performance Analysis

625 cycles — 2024-07-16 to 2026-04-01
checking...
57% | HRV 68.2ms RHR 61.0bpm Strain 4.1/8-14 Sleep 6.2h | Full send
57%
Recovery
68.2ms
HRV
↓1.6 vs 7d
61.0bpm
RHR
↑2.6 vs 7d
4.1
Strain
↓4.0 vs 7d
6.2h
Sleep
↓1.7 vs 7d
Wednesday — Recommendation
Good day for other — well rested
Strain: 4.1 passive
No workouts logged yet
Load: below optimal — increase intensity
68.4%
Recovery 7d
vs 68.0%
69.8ms
HRV 7d
vs 71.8ms
58.4bpm
RHR 7d
vs 59.0bpm
5d
Since workout
0/2
Weightlifting
Why This Recovery?
Factor Current Baseline / Zone Adjustment
Today's Plan
Strength + Cardio (Gym)Suggested
Machine Circuit
Leg press, leg curl, leg extension, chest press, shoulder press, lat pulldown, seated row
20-25 min
Treadmill
20-45 min, target avg HR 115-130 bpm. Use Technogym speed/incline settings to dial in sweetspot.
20-45 min
Sauna
Dry sauna, 170°F+, 15-20 min
15-20 min
2-3 sets of 12-15 reps per machine, 60-90s rest. Start weight: where 15 reps feels like you could do 5 more.
Workout logged (strain 4.1) → expect ~82% recovery tomorrow based on 31 similar days
Home Circuit
Warm-up / Mobility
Hip Hook (2 min/side), Range (neck), cat-cow (10 reps), world's greatest stretch (5/side)
5 min
Circuit — 2 rounds
Goblet squat (10lb KB, 12), shoulder press (5lb DB, 15), KB deadlift (12), rows (5lb, 15/side), bridge (30s), plank (20-30s)
10-12 min
Cool-down
Orbit, Hypervolt (30s/spot), supine twist (1 min/side)
3-5 min
Stay in HR zone 0-1. Adjust reps down if fatigue sets in.
Workout logged (strain 4.1) → expect ~82% recovery tomorrow based on 31 similar days
No lifting sessions this week yetPressure trend: recovery may be ~7% higher than usual
0.8h
Sleep Debt
Low
Aim for bed by 10:06 PM tonight (avg: 10:26 PM)
0.78
ACWR Ratio
Detraining
▼
Below optimal — aim for strain 10+ to rebuild
33%
Weekly Adherence
Below target — review protocol on Manage tab
Peak Fitness Comparison
Peak: Sep 2025 – Oct 2025
Resting HR
59.5 bpm
peak 55.1 bpm · 93%
HRV
69.8 ms
peak 77.9 ms · 90%
Recovery
73.5%
peak
Recent Peak (6-month)
Sep 2025 – Oct 2025
RHR: 55.1 bpm (93%)HRV: 77.9 ms (90%)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
59.5bpm
Resting HR
Target: < 56 bpm
● Stable
69.8ms
HRV
Target: > 78 ms
● Stable
--%
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.
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 (0/2)
✓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?