Long time Whoop user too. Proper positioning of the strap is crucial for the accuracy of the signal the sensors receive. Ouch! However, recently have been feeling very tired and thought the whoop maybe a good tool to have. But based on your example given, I can tell you that all wrist-worn devices have problems detecting rapid changes in HR (in comparison to chest straps). WHOOP VP of Data Science Emily Capodilupo has written about theconcerns associated with elevated respiratory rateamidst the coronavirus pandemic. Im wondering why no chest strap. This is why WHOOP developed theStrain Coach. Unlike Strain, these numbers are set for the day and will not change unless you edit sleep by a significant amount (which causes your Recovery score to recalculate). In other words, Ive gotten a lot of value out of my membership. It provides no native support for detailed sleep tracking (not even in the Apple Watch. This was a huge plus for me, but having to add or manually start my workouts is a bit cumbersome. While the WHOOP app gives you an exact indication of how much juice you have left, you can also double-tap the device and get a visual indication via an LED on the side: On a side note, WHOOP 4.0s battery pack has the same color indicators as the sensor (red, yellow and green). Thanks, @gavinkerr95. VoW works like your in-app personal trainer, and pulls data from your journal entries/past 30 days to help better understand your day to day capabilities. I have become a huge fan of WHOOP, and Im thankful to the folks at NCFit Alpharetta (formerly known as CrossFit Alpharetta) who introduced me to the platform. How does Whoops sensors react to tattoos? For devices that cant be turned off for whatever reason, each time you double your distance, the exposure scales down exponentially. Also concerned about sleeping with RF next to my skin. Estimating the caloric expenditure of activity is far trickier business than is estimating BMR, and even less relevant third-party research has been done in this area. Just looked this up - thanks! I have worn it during those and do okay, but would prefer to be safe and protect it. In other words, the device can tell you how hard your cardiovascular system worked on a given day. Michael, I don't rely on it to know my caloric output at all. My issue is that my total calories burned at the end of the day tends to be ~2000. Any detected activities, including sleep, naps or workouts. It would stand to reason that the biceps would give it a more consistent contact with less flexion during the workout. Your skin temperature may reflect that, which is one of the reasons why I use a mattress cooling solution to ensure I support my body by regulating its core temperature during sleep. However, those two short sprints empty 30% of my muscle glycogen stores and activate certain metabolic pathways (such as AMPk) that improve my cardiorespiratory fitness at the same rate as a 45-minute run. While Im excited about all the new features introduced in WHOOP 4.0, there are still a few things missing that could improve the overall platform. My HRV is a reliable indicator of when Im about to get sick (and when I recover). Thats because the type of workouts I perform arent conducive to tracking cardiovascular strain. So heres a list of issues that Ive come across (or that others have reported to me). I just heard from WHOOP that they can enable a special algorithm for you to work around your condition. Whats important to understand is that your skin temperature is usually a bit lower than your core temperature. Terrific review thank you for eloquently sharing your thoughts on these devices! Maybe once Apple turns its Beddit acquisition into a new product that combines the Apple Watch with a contactless sleep tracker well see better results. They are so unreliable that a real athlete cannot base her training on these and I have used different top models from Polar and Garmin. Except the tech and wireless industries are far more entrenched, and are orders of magnitude bigger than the tobacco industry/lobby ever got. Id just mention that from the get go! I had my RMR figured in a lab, and it came back at 1,813. Overall, about 10% of our total caloric intake is used to process food, but this varies significantly by diet, especially by the percent of protein in the diet. Ive also gotten an Oura Ring and Eight Sleep to compare sleep tracking data. Im not sure if Ive asked that very well. Plus, there isnt any [credible], scientific evidence to show that RF is bad for your health. To learn more about Strain, check out our WHOOP Podcast No. What Id like WHOOP to add is the ability to set your own sleep goal in hours and minutes. So leave me a comment below, regardless of whether youre a health-conscious consumer or one of the many elite athletes using the strap. I have a relatively active job (surgeon) and Im on my feet almost the entire day. Tapping on the VoW box will reveal your daily Strain statistics and 30-day averages. I dont know for certain which sensor is right, but Im leaning towards WHOOP 4.0 just based on my own assessment. My HRV has been >70 and my workouts tend to be HIIT classes (orange theory/Peloton) and I generally burn about 500 or so calories in an hour in these workouts according to other fitness monitors Ive work in the past. How much of a jump in respiratory rate from night to night is concerning? I have an AI-powered reduced-exertion high-intensity interval training (REHIT) bike called CAROL. Does Whoop adapt to individual biometrics that fall outside the norm? What I do know is the caloric input and how it, on average, affects my weight so I have a pretty good estimate of it and Whoop underestimates my average day by about 300-500 cals. @cncoachday. I strap on a Wahoo TickerX for my HRM during my Crossfit workouts. Women tend to have lower BMRs than men but this is mostly because they also tend to be smaller. Said differently, Ive had days where I crushed a workout despite having a low recovery score, and days with a high recovery where I didnt feel like my best. e.g. The Hydroband didnt stretch, but I didnt like it very much for two reasons: it was less comfortable and I couldnt quickly move it out of the way when a workout called for gloves or grips. Alcohol ruins my sleep (no surprise there). Its easy to become fascinated by reducing our lives into a couple of numbers but unfortunately human bodies are way more complicated than one could possibly understand. And thats with no strain the day before. Every morning, the WHOOP app gives me a recovery score, expressed as a percentage (e.g., 75% recovered), based on key metrics from my heart, nervous system and sleep performance. Not much in-between. The article covers how the two devices stack up and takes a deep dive into Fitbits fitness tracking platform. Thanks for your feedback Chris and Im sorry to hear about your issues. Examples include: 7. This can help you optimize planning your days leading up to a competition or help you identify daily activities that may be contributing to elevated Strain. However, I realized that unless I move away from the city and put a Faraday cage around my house, there isnt a whole lot I can do to limit the exposure of the big EMF emitters. Food. I have used all three-Whoop, Biostrap and Oura. The comparison table above shows an example of WHOOP 3.0s potential over-reporting. Day Strain is useful in determining what non-exercise activities are contributing the most to your accumulated Strain. Thats because the WHOOP app supports various input options, including taping and swiping to reveal different information. If it cant measure heart rate accurately, then how can I trust any of the other measurements? I agree that your CC info shouldnt be a requirement if the first term has already been paid for. If youre having issues with your strap especially if you were an early adopter of WHOOP 3.0 you might have a defective unit. I really like Biostraps support for chest strap HR monitors and the shoe pod to capture leg movement (especially while sleeping). Your body can adapt to a high training load, but you should do things to improve your recovery score, like lower your strain, sleep more (even naps) or take a day off. The only downside to any of WHOOPs bands is that theyre not as easy to keep clean as straps made from food-grade silicone. I dont because there is no peer-reviewed scientific evidence that I have seen to suggest EMFs are harmful. The stress of having the device tell me I am way behind on sleep and recovery (when in reality I know I am well above average in both) actually has been quite stressful. The most commonly used heart-rate-based formula for estimating caloric consumption during activity, or so called active calories, was developed in South Africa in 2005. In other words, a high strain score doesnt necessarily lead to a lower recovery score if your body is able to handle the strain well. She has been a long-time contributor to The Locker and enjoys bringing the athletes human side of the story to life. As a long time user we do however know that whoops HR accuracy is questionable to say the least. The WHOOP 4.0 features an optical heart rate sensor with green LEDs that shine light through the blood vessels underneath your skin and four photodiodes that collect the reflected light. :). @issywatson. Whats important to understand is that a low recovery doesnt mean you should stay home instead of going to the gym, much like a green recovery score doesnt mean you should go all-out if you know you have an important competition coming up in a couple of days. I saw this option when I tried to upgrade my membership to the new WHOOP 3.0 strap. Thus going gym without Oura is not a problem for me as none of these wearables are something that gives me useful data and during the sports I always wear a HR real strap. @brobal. But I can tell both Apple Watch and WHOOP suffer in accuracy when I do exercises that make me bend my wrist, because it breaks the devices contact with my skin. However, every time the band establishes a Bluetooth connection with your smartphone, it uploads all its data to the application, which in turn sends it to the cloud. I have started initial training to be able to work up to real, age appropriate exercise and making better life/work decisions on my time and activities. Im still using WHOOP and so does my wife and we havent had any reliability issues. My stats: 33 yo male, very active and cardio train 5-6x a week. This is why you are likely to see a low Strain for the day. For example, if youre too hot under the sheets, that might impact how fast you can fall asleep or how deep you sleep. Im a review-aholic when it comes to purchasing new gadgets, or anything, really. A question about the accuracy. Thank you for the review. Keeping tabs on your blood oxygen saturation (SpO2) is a new feature that is made possible by the new blood oximeter built into WHOOP 4.0. 11. 3) Get outside in the natural light within 20 minutes after waking up in the morning (and prior to 9 am), and watch the . With your experience would that be an issue? Whats cool is that you can share your 180-day health report with your doctor, physician, trainer or anyone of your choosing directly from within the app. * RF-EMFs affect the activity of melatonin and voltage-gated calcium channels https://www.sciencedirect.com/science/article/pii/S2213879X17300330 Support for third-party chest straps (for even more accurate HR monitoring). Ive found a less-than-ideal fit to be the primary reason for tracking issues. How come my recoveries have been low despite getting good sleep? No, I dont think WHOOP can count laps. Unfortunately the band is still soaking wet after i shower and get ready to go about my day. For example, clapping your hands for several minutes or tapping them on a table as if youre playing a drum set leads to inflated heart rate readings, and thus higher strain scores. Regardless of what any calorie tracker is advertising, estimates of caloric consumption need to be understood to be just that, estimates. With every other fitness band Ive used including the Apple Watch, Oura Ring, Fitbit Versa and Biostrap I had to take the device off for charging. To be perfectly honest, Id completely ignore HR data during workouts and simply rely on the recovery data WHOOP provides. Strain is scored on a scale from 0 to 21. CrossFit media personality Rory Mckernan discusses the diet and lifestyle changes he's incorporated while taking on the 75 Hard challenge, which have helped him boost his HRV, lower his resting heart rate, and spend a lot more time in the green. Lifetime membership: $399 one-time payment (only available to founding members). Thanks for stopping by! Biostraps battery lasts less than two days and you cant recharge the device without taking it off. Once youve worn your WHOOP tracker for 28 consecutive days, youll get a weekly performance assessment. The monthly payment covers the hardware (sensor/strap) and the service (ongoing reporting, algorithm updates). Remember, WHOOP captures HRV during the last five minutes of deep sleep. I explained the problem with tracking the strain of CrossFit workouts in the previous section, but I wanted to give you another example. I do try to put the Whoop Strap underneath my wrist where it is more fleshy but that really does not help that much. However, if that happens more often, I suggest to use the biceps strap or to wear something protective over your WHOOP. You can access your athlete profile by clicking on your profile image in the upper left corner of the home screen. We recently polled the WHOOP community to see what questions you wanted answered about your recovery, strain, and sleep data, and we were flooded with responses! The average day strain for all WHOOP members in 2020 was 10.7 (on a scale of 0-21). Last but not least, live HRV monitoring would be cool, so I could see how deep breathing or meditation impacts my HRV. I say that because my chest strap tends to move around a bit as well. Combine it with a good 3rd party sleep app like AutoSleep that detects your recovery using HRV, and you get legitimately great feedback on recovery and how much you can push yourself every day. The gyroscope detects any changes in WHOOPs orientation triggered by wrist movement. Im very curious what you found. The practical difference is small, but in the WHOOP world, we use BMR and then account for things like the different caloric needs of someone with a desk job versus an Emergency Room nurse on their feet all day in our Active Burn calculation. More importantly, WHOOP isnt good at tracking strain for the type of workouts I perform, as I noted earlier in this article. WHOOP automatically tracks your resting heart rate (RHR) as well as your heart-rate variability (HRV). Blood oxygen and skin temperature are metrics exclusive to WHOOP 4.0, while the other three are also available with WHOOP 3.0. I have been reading through the comments and I believe your reply here is not on target. This leads to muscle growth, fat loss, improved cardiovascular health, and overall healthier bodies. Am I really to believe that with an hour long work out that averages 500 calories + basal calorie rate that I barely reach over 2K calories burned in a day? Hard to know without a basic meter. I know many that only wear their ring at night and just have it synced to Apple Health to get their activities included in the Oura app. Unlike most fitness trackers, which you purchase and use at will, Whoop. Similar to how big tobacco used to operate in its heyday, industry sponsors studies and also funds advertising for outlets that may report on the harms, creating conflicts of interest everywhere. So far, every fitness band Ive tested suffers from it. Im a competitive athlete with several international level coaches in my team. From a technical perspective, the light reflected by those hemoglobin proteins has a different wavelength depending on if they carry oxygen or not. We explore how fruit and vegetable consumption can improve WHOOP members' physiological data, and discuss patterns in healthy eating habits. Another eye opener is if I have any drinks the night before. Not a fan anymore. Thank you for a very well written and informative review. My highest strain day is also my lowest calorie burn day. Do you use WHOOP? Based off the same food intake and the Whoop (2100 cals/day) I should be losing about 1lb/week, but Im losing about 2lbs, so about 2600 cals/day is about right. Meanwhile, I dont think you can go wrong with WHOOP I really like it. How do you manually enter those results into the Whoop? My Apple Watch shows a far greater calorie burn than my whoop, some days a 700 calorie variance. WHOOP accurately tracks cardiovascular strain, as well as exercise and sleep performance. Most videos I see has it on the right hand which I assume is the dominant hand for most. However, Im most excited about WHOOP Body, a new line of activewear that features built-in pockets that allow you to wear the WHOOP sensor on your hip or upper arm. What you might not know is how imprecise commercially available estimates of caloric intake and expenditure actually are. You get the Whoop Strap 4.0 free but you pay a subscription fee to access the app and support and community features over a -6, 12-, or 18-months period. If that doesnt work, you can always cancel (within the first month). I never had to call in for support but I submitted a couple of requests via email actually via the WHOOP app and always got a response within a day or two. Biostrap only characterizes Deep Sleep, not a breakdown of REM/Slow wave. Thats an important factor for improving the reliability of sleep tracking because skin conductance changes when you fall asleep and during certain stages of sleep. The latter is similar to WHOOPs recovery feature, taking into account such parameters as: I really like the form-factor of Oura Ring and the data it provides, even though its sleep tracking appeared to be less accurate in my tests compared to WHOOP. If youre always in the green, youre most likely not improving. Strain is personalized and accounts for differences in fitness and ability. If it says strain is high, it means your heartrate was high, which means the caloric formula should also result in high values. Ive shed 17 lbs in the last 2 months and building more walking stamina. If I have a subscription for a while and then stop, is there anything I can still do with the whoop band? Provides insight into your daily strain and recovery rate, as well as detailed sleep performance data. How does daily strain take heavy lifting sessions into account? WHOOP normally recognizes when you remove the strap from your wrist. One study showed that 20-35% of the calories consumed as protein are used up digesting that protein. When the WHOOP fitness tracker first launched, it had a hefty $500 price tag. While you may be getting good sleep, what do your other metrics look like compared to your baseline? The report visualizes your current training state based on your daily strain, your rate of recovery, and your sleep performance. Thats one of the reasons I was such a fan of the Apple Watch. Thats important because it directly influences your recovery and sleep requirements (but not your recovery score). Instead, its based on HR data during sleep and WHOOP can capture that very accurately. Also, do you know how Whoop performs for people with unusual heart rhythms? Really great article, thank you for posting. How the hell did I see people burning 3-4K calories a day on some of the random groups Ive joined? Thanks, I really appreciate your feedback! Great review Michael. Thats what I did and I havent had any more issues since I got my sensor replaced. I do BodyPump one day a week but then do a 3 mile morning walk 5 times a week. Considering what I told you about the cost of upgrading above its free if you have six or more months left on your current membership I see no reason why you shouldnt get the new Strap. But in a nutshell, yes, I believe that WHOOP will provide you with better and more reliable data than the Apple Watch + any app. The downside of red LED-based sensors is that theyre more prone to interference, especially when there is movement involved (i.e., during exercise). Are you still using the product, do you find it to be reliable after 2 years of use? One of the features I was most excited about when I learned about WHOOP was sleep tracking. Im currently training with LiveO2, an oxygen deprivation system that mimics high altitude to improve my cardiorespiratory fitness and red blood cell count. Contrary to what you might think, WHOOP is not just another fitness tracker, like Fitbit. Hi Michael, Because we're desk-bound, lazy, half-slept or distracted, this turns out to . Strain tracking is more reliable for cardio workouts (than HIIT or Olympic lifting). Is it available for the public? Came down to Whoop vs. Oura Ring. But coincidentally, both sensors automatically detected the bike ride, and logged it. For example, Difficult (if not impossible) to measure factors including the. It is up to you to make actionable behavior changes. If I want really good data in the pool, Polar Beat with OH1 on my temple in memory mode does the trick and I just accept Whoop for what it is. That data is not related at all to strain or HR data captured during exercise. I just took my pulse manually after reading all previous comments while seated in front of The bad news is that you cant reboot the battery pack from within the WHOOP app. In addition to my sleep performance report, WHOOP offers a sleep coach via its mobile app that suggests when I should go to bed based on my level of expected athletic performance the next day, the accumulated strain, any sleep debt I might have accrued, and how long it usually takes me to fall asleep. As a result, I got a warning right on the home screen of the WHOOP app. Studies showthat negative emotional states can impact heart rate and heart rate variability, which in turn can affect your cardiovascular health and immune system. I liked the 2.0 so much better. Note: Read my LiveO2 review and learn more about the benefits of altitude and intermittant hypoxic training. 33% or below. The 3D accelerometer built into WHOOP detects any movement. I know that there are pros and cons to WHOOPs subscription model vs. paying for the hardware up-front. An hour of walking at a moderate pace for me should be around 300-350 cals but my HR rarely goes above 50%, so Whoop basically groups it in 0-49% HR and gives me ridiculously low cals like 70. As I debate joining Whoop and wearing both devices, is the Apple Watchs ability to perform what Whoop does just a software upgrade away? Sleep Whoop's sleep-tracking function. I also wear an Oura ring btw. worsening asthma? Also like that it does not have a display. High strain, low calorie burn . In fact, I havent even heard about it but will check it out! When I got the WHOOP 3.0, I started using the new ProKnit strap and fell in love with it. Stress can have a huge impact on HRV. HRV and RHR have a direct relationship with your Recovery: in general, higher HRV and lower RHR result in a better Recovery score. I always lift before Cardio and I lift pretty heavy and my highest Strain is under 7. Have you tried the Biostrap? The HRV measurement, daily strain and recovery scores are very appealing to have, Sometimes people living in cities even get really lucky and their sleeping quarters are acceptably low EMF, at least when they do the basic work to not contribute EMFs at home. While Ive tried both the bicep strap and sleeve (and found them useful for certain CrossFit workouts that include dumbbells, kettlebells or grips), I like WHOOPs performance apparel best. I appreciate the time you took to draft such a detailed comment. Cant imagine life without it. For example, by answering a few simple questions every day, WHOOP can tell you how alcohol use impacts your sleep performance and/or resting heart rate. Speaking of sleep labs have you ever tried that? I got the whoop based on a rec from a friend but honestly dont see the benefit of it when the Apple does the same thing with a 3rd party app. In addition, Day Strain takes into account Activities you may not consider to be workouts, such as your daily commute. If you have ever used an online calculator that predicted your daily caloric needs and incorporated information like How Active Are You then that was an RMR calculator, not a BMR calculator. I wear an Apple Watch 4 right now. Based on my experience over the past three years, I can say that WHOOP has constantly improved the platform for its paying members. Considering what I wrote above about the limitations of tracking cardiovascular strain, I use WHOOPs recovery percentage as a general guideline for my training load and how much stress I should expose my body to. According to the company, WHOOP 4.0s battery should last for approximately five days. Note: After this review was published, I decided to write a detailed comparison of WHOOP and Fitbits flagship smartwatch, the Fitbit sense. Plus, many users (including yours truly) often weaved the band through the loop of the sensor incorrectly, resulting in potential reliability issues. Workouts that are written to Apple Health (or Google Fit) are automatically imported, but more as a journalling feature: the ring makes its prognosis primarily based on data it captures while sleeping, or being still (itll automatically detect a nap, and show change in HRV if one medidates. WHOOP detects fluctuations in these metrics, which in turn affect your overall Recovery. The same is true for many of the other fitness trackers Ive reviewed, including the Fitbit Versa. Thats why I dont bother with WHOOPs strain scores. WHOOP does that so it can top out at 21 the maximum strain you can achieve.Consequently, increasing your strain from 10 to 11 is much easier than from 11 to 12. Eight Sleep and WHOOP agree most of the time. The first icon gets you back to the home screen from anywhere in the app. While that doesn't change my editorial integrity, it helps make this blog happen. As you can see, the sensors recorded pretty much the same data as far as heart rate and calorie burn are concerned. In theory, the additional LEDs and photodiodes should improve WHOOPs HR measurements, especially under less-than-ideal conditions. Unfortunately, there appears to be a bug (in the software, I assume) that prevents the HR sensor from turning off when you remove WHOOP from your wrist. Ive been wearing Whoop for about 16 months and its impressive looking back at a years worth of data. Impressive looking back at a years worth of data Science Emily Capodilupo has about... You can see, the exposure scales down exponentially tracking issues its impressive looking back at 1,813 cardiovascular health and. 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