WhoopDash

WhoopDash Performance Analysis

802 cycles — 2024-07-16 to 2026-09-25
checking...
44% | HRV 62.2ms RHR 60.0bpm Strain 9.3/9-15 Sleep 7.8h | Green light

Friday

Your next best move

Good day for other — well rested

44% Yellow recovery Data through Sep 25, 2026
Recovery is setting today’s training ceiling.
01

Last night

What your body absorbed

Sleep 7.8h ↓0.1 vs 7d
HRV 62.2ms ↓9.2 vs 7d
Resting HR 60.0bpm ↑2.6 vs 7d
Compare with your baseline62.0% average · 67.0% baseline
62.0%
Recovery 7d
vs 67.0%
71.4ms
HRV 7d
vs 71.8ms
57.4bpm
RHR 7d
vs 59.0bpm
4d
Since workout
0/2
Weightlifting
02

Now In focus

What your signals mean

44% Yellow recovery
Inspect the recovery modelFactors + prediction
FactorCurrentBaseline / zoneAdjustment
03

Training window In focus

Turn readiness into a session

Day strain 9.3 ↓1.0 vs 7d
Load balance 0.87 Sweet Spot

Optimal zone — target strain 9–15 today

Recommended plan

The prescription for today’s recovery state

Strength + Cardio (Gym)

Suggested
1Machine Circuit20-25 min
2Treadmill20-45 min
3Sauna15-20 min
Workout logged (strain 9.3) → expect ~69% recovery tomorrow based on 90 similar days
View full exercise detail
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.

Home Circuit

1Warm-up / Mobility5 min
2Circuit — 2 rounds10-12 min
3Cool-down3-5 min
Workout logged (strain 9.3) → expect ~69% recovery tomorrow based on 90 similar days
View full exercise detail
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.
No lifting sessions this week yet
Weekly adherence33%Below target — review protocol on Manage tab
Inspect activity and strain9.3 strain · 0 workouts logged
Strain: 9.3 passive
No workouts logged yet
04

Tonight In focus

Shape tomorrow’s recovery

Sleep debt 0.9h Low

Aim for bed by 10:38 PM tonight (avg: 10:58 PM)

Compare with peak fitnessHRV 93% · RHR 97% of peak
Peak Fitness Comparison
Peak: Sep 2025 – Oct 2025
Resting HR
56.8 bpm
peak 55.1 bpm · 97%
HRV
72.4 ms
peak 77.9 ms · 93%
Recovery
73.5%
peak
Recent Peak (6-month)
Jul 2026 – Aug 2026
RHR: 56.3 bpm (99%)HRV: 76.4 ms (95%)Recovery: 72.5%