The more time you spend in your elevated heart rate zones, the higher your Strain will be. So, I consider the data as relative information. Is it bad to eat before bed? If you are consistently exerting high strain days and not allowing room for recovery, you will not make the same fitness gains if you were to take a day of active rest. Doesnt support third-party chest straps (HR monitors). 2 questions: Coincidentally, I listen to episode 31 of the WHOOP podcast yesterday in the car in which John Capodilupo their CTO talked about some users who have gotten a 3.0 strap with bad electronics. Coincidentally, thats pretty much in line with what Sleep Coach recommends anyway. The first successful lawsuit against a tobacco company was in the year 2000, which means an analogous situation went on for decades before they were held accountable. A question about the accuracy. based on everything I know, the biceps band appears to deliver more accurate HR tracking results because it stays in better contact with the skin especially during exercises that involve wrist movements, such as CrossFit. Jos. The article covers how the two devices stack up and takes a deep dive into Fitbits fitness tracking platform. How does stress correlate with HRV? @craigiboywonder. I will read through more of your articles. As you can see, the data captured by the devices is pretty consistent. This microtrauma from eccentric lengthening of the muscle fibers typically causes a reduction of HRV the following morning, especially if your body is not used to this kind of stressor. Nothing is measured directly from my body. The FDAs seemingly loose 20% error bounds are also actually necessary as whole foods have natural variation in their caloric density everything from weather, soil quality, health of the plant, and ripeness contributes to how nutrient and calorically dense produce is. For my running I use a Garmin Forerunner 235 which has the built in HR monitor. Ill update my review in a few weeks, once I have had a chance to try it! One way the company accomplished that was by limiting how much memory background processes can consume. Reading a book before going to sleep (instead of reading on my iPhone or iPad) helps me sleep better and longer. Depending on my recovery percentage, WHOOP suggests my optimal strain for that day to prevent over-training and to lower the risk of injury. For example, if you drink a glass of water, your HRV might change in response. This was a huge plus for me, but having to add or manually start my workouts is a bit cumbersome. Thought I was going nuts. Is the whoop giving me bum data? I have used all three-Whoop, Biostrap and Oura. I would partially agree with you that moving to a vetted rural area can be good (and thats what I did ultimately, as a person who was experiencing mast cell reactions from EMFsundiagnosed for about 4 years). Id like to discuss why I have to keep paying when my equipment doesnt work..but I am able to contact them and they seemingly have no interest in contacting me. Swimming is the big wild card and and the wrist movement you mention is likely the culprit along with the rapidly moving arm. Hi Michael, Or does it require a subscription to function? As a long time user we do however know that whoops HR accuracy is questionable to say the least. However, recently have been feeling very tired and thought the whoop maybe a good tool to have. Thats a crucial factor because WHOOP tracks strain based on how long your HR remains elevated above your baseline.. This means that you could wake up with a Strain score anywhere from 0 - 4 upon waking; this is perfectly normal. I say that because my chest strap tends to move around a bit as well. This conversation started several months ago during which I was quite patient however when the refund was requested the correspondence ceased. Id say with a biceps band, like the one I started using two weeks ago, you should be perfectly fine. Therefore, two people who complete the same run (distance and level) could get very different Strain scores based on those differences (and relative difficulty). What is the best way to record the impact of food on performance and recovery? In your opinion, if I were to switch from wrist worn to biceps worn during the workouts, would that increase the accuracy enough to consider making the switch? If I dont reach 100% of my sleep need by 6:30 a.m., WHOOP wakes me up anyway. So in her case, shed be better off having the ability to define custom sleep goals. While anyone can benefit from WHOOP, it depends on what you are looking for out of a fitness wearable. In addition, Day Strain takes into account Activities you may not consider to be workouts, such as your daily commute. 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. Note that as of the WHOOP 4.0, both the sensor and the battery pack are IP68 dust-proof and water-resistant at depths up to one meter for two hours. For example, if youre trying to improve your fitness, you need to functionally overreach. I also agree that the more advanced lab studies are the truly only real indicator even though all these sleep devices want you to think differently. For example, heres a paper showing that industry funding in wireless safety studies significantly influences outcomes, in the favor of showing wireless is safer compared to independent studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1797826/. WHOOP can monitor and correlate data from its various sensors to understand when and why your skin temperature deviates from your baseline, which is helpful for predicting the onset of a fever or a menstrual cycle. However, keep in mind that all EMFs do have biological effects. And I dont mean getting drunk. The application menu is the fifth and last icon in the menu bar and it enables you to make changes to your WHOOP account, change activity detection settings, explore app integrations with Strava or TrainingPeaks, update the Straps firmware and more. I'm usually very quick to jump in and defend whoop; this reddit content is at least 70% people saying "hi i'm new to whoop and I'm seeing this data for the first time, but I know it is all completely wrong". While that doesn't change my editorial integrity, it helps make this blog happen. My estimates historically have been anywhere from 15% to 30% low. Not a fan anymore. 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. I dont have any type of fitness/smart watch so trying to find something that best suits me better than my lap counter. Regarding sleep and in line with the post you replied to, Whoop gives me far less sleep than the Oura ring, much higher deep sleep, so I do not know which one is right. 12-month membership: $24 per month ($288 in total). e.g. * RF-EMFs affect the activity of melatonin and voltage-gated calcium channels https://www.sciencedirect.com/science/article/pii/S2213879X17300330 Biostraps battery lasts less than two days and you cant recharge the device without taking it off. The gyroscope detects any changes in WHOOPs orientation triggered by wrist movement. You probably already know that if you consume more calories than you expend you will gain mass (either muscle or fat), if you consume fewer calories than you expend you will lose mass, and if you match input to output your weight stays the same. The way we prepare food can alter its caloric density. Specifically, Oura analyzes your biometric data to calculate a sleep score, activity score and readiness score. How the hell did I see people burning 3-4K calories a day on some of the random groups Ive joined? @cncoachday. Thats why I dont bother with WHOOPs strain scores. Im kicking my ass working out for an hour + at times and then working 12 hours on my feet and I cant even touch those numbers? and how durable is the Woop strap for CF? Unfortunately, WHOOP isnt immune to such growing pains. As a result, Apple has released updates to dial back some of that aggressive resource management in later versions of iOS 13.x.Unfortunately, some apps that require a permanent background process, like WHOOPs data sync agent, are still affected.To find out if iOS is the culprit for the frequent disconnections youre experiencing, open the WHOOP app and go to Menu > Strap Settings > Advanced Settings.Click on Email Diagnostic Data and enter your email address to receive the logs. Thats less an issue with the calibration as it is with the technology those devices use to read HR data from the wrist. Awesome - thanks for this response. Great review. In Crossfit the Whoop can go crazy. To burn an additional 1k calories to get to 3 on mine Id have to put in another 2 hours of HIIT activities? WHOOP recommends the optimal amount of sleep you need each night based on your baseline, recent Strain, accrued sleep debt, and recent naps. I saw this option when I tried to upgrade my membership to the new WHOOP 3.0 strap. WHOOP adds real value by giving you insights into what your body is trying to tell you. But the secret method thats nearly as good as all that, better in some ways, istake a device-free camping trip (or at least devices off as much as possible) in a low-EMF natural area. If you dont have time to read the full comparison article, below is an overview of the major differences: Overall, I can say that Biostrap has a couple of interesting features, such as blood oxygen monitoring and support for chest straps. Great review! This depends on how much variability is normal for you. To see a breakdown of what's in the MPA, check out our locker post. Update: After months of begging WHOOP to integrate with Apples HealthKit, the company has released a first beta version that does exactly that. WHOOP has figured out a way to recharge the strap without having to remove it from the wrist. 33% or below. Slow wave sleep (SWS, which is also known as deep sleep). HRV has a fairly wide range of what is considered normal. This physiological phenomenon is sometimes called the Thermic Effect of Food and collectively refers to the calories used to digest, absorb, and dispose of food. During the first couple of days of using the new WHOOP strap, I noticed that the battery would drain within a day or two. As mentioned above, I recorded my highest-ever strain score while building a chicken coop. This is a very detailed and comprehensive review of the product and services offered by Whoop. Examples include: 7. Check out https://michaelkummer.com/health/whoop-accuracy/ for more information on that. 2) Do you mean the sensor or the band? Thanks Fred. I do see some minor discrepancies between my Apple Watch, WHOOP and the chest strap but Im not sure which device is most accurate. Posting spam links for "free months" will result in user ban. It's not even a measurement I ever really look at, especially since it's just derived from the other values. I couldnt find any significant discrepancy. I recently performed some more accuracy tests and documented my findings in this article check it out: https://michaelkummer.com/health/whoop-accuracy/. My first workout while wearing both WHOOP sensors was a recovery bike ride on CAROL. The ones I do are often in the 10-20 minute range, and while they might be exhausting they dont cause my heart rate to be elevated for extended periods. However, if that happens more often, I suggest to use the biceps strap or to wear something protective over your WHOOP. All Out (18-21) - This category indicates all-out training or a packed activity day that put significant stress on the body and may be difficult to recover from the day after. Enjoy the whoop! Tl;dr: Everyone is wrong and the truth lies in the middle. Ive also heard reports of low oxygen saturation in patients who were diagnosed with a respiratory infection, such as pneumonia or COVID-19. Same as with the Apple Watch (or any other wrist-worn device), proper contact with the skin is crucial for its accuracy. Scroll down to learn how those popular fitness trackers stack up against WHOOP, or use the links above to read my in-depth comparison articles. This update has no impact on heart rates below 30% of your heart rate reserve and minimal impact on high-intensity exercise. You can also not download the data to do your own calculations on. Also, do you know how Whoop performs for people with unusual heart rhythms? WHOOP claims 95%, but I think its too high based on their technology and lack of EEG. This would mean that if I dont get a workout Im gonna burn only 1600 or so calories in a 24 hour period? I did the tap test in my office while wearing WHOOP and a Polar chest strap. Also in your experience, have you noticed better performance with crossfit workouts on the days Whoop scores your recovery as high and conversely poor performance on low recovery score days? In order to help guide our members towards appropriate fueling, we provide a daily estimate of calories burned. As you can see, the sensors recorded pretty much the same data as far as heart rate and calorie burn are concerned. If youre already a WHOOP user and would like to upgrade to the WHOOP Strap 4.0, simply renew your membership. Not overloading on poor recovery days are so important. Why might we not hear about this more often? It packs additional sensors to enable more comprehensive health monitoring. Whats missing from Biostrap is recovery tracking and the actionable insights I get from WHOOP. Your body is a complex system that is working 24/7. Thats then reflected in your lower-than-expected recovery score. 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. Came down to Whoop vs. Oura Ring. This update primarily impacts periods of time in which your heart rate is between 30% and 40% of your heart rate reserve the range from your resting heart rate (0%) to your max HR (100%) which is above resting/restful activities but below the level at which people typically exercise. So cheers to your review. I have woken up several times with a high recovery score while feeling sore or even completely unmotivated to work out.The interesting thing is that how we feel doesnt always reflect how our body is doing. From within the coaching section, you can also access your weekly and monthly performance assessments, which provide you with an overview of how your lifestyle choices (as tracked by the WHOOP Journal) have influenced your sleep and recovery over the past week or month. Obviously, thats an unrealistic expectation much like its unrealistic for a Tesla to operate entirely autonomously. So Im curious if WHOOP has any plans to add stress and seizure monitoring to its platform in the future. 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. So if Im in yellow, I might not perform noticeably worse that day. Additionally, the body also undergoes changes in core temperature (which are often also reflected on the skin) during sleep onset, and as it transitions from one stage of sleep to another (e.g., when transitioning from deep to REM sleep). Its my favorite strap yet and even more comfortable than the ProKnit. Im lazy and prefer keeping WHOOP on my wrist :). I am looking for a fitness monitor that is accurate enough for my profile (not a competitor/athlete) the will provide a more fully featured range of health metrics and the Whoop sees to fit the bill. Ive never used it so I dont know if I want to continue with it yet. If thats the case for you, reach out to WHOOP support via the mobile app to get your strap replaced for free.Note that its normal for WHOOP to disconnect from your phone if you move out of Bluetooth range (about 30 feet). When that happens, the heart rate sensor turns off (as indicated by the green LEDs, which turn off as well). My recommendation would be the SuperKnit strap that WHOOP 4.0 ships with. Yes, I think WHOOP is worth every penny because of the insights it has been providing me over the years. There are pros and cons to that approach for both the provider and the user. Thanks, I really appreciate your feedback! We explore how fruit and vegetable consumption can improve WHOOP members' physiological data, and discuss patterns in healthy eating habits. 9. Calorie tracking is based on your HR reading and the quality of that depends on how well a contact the sensor has with your skin. Based on my experience over the past three years, I can say that WHOOP has constantly improved the platform for its paying members. @decker_saquan, 13. Comparing the readings from all three devices, they are pretty much in line (+/- 5BPM). The activity tracker on the Whoop gives me roughly the same amount as well. For example, Im convinced that my heart rate during the workout in question was much higher than 154 (what WHOOP 3.0 reported) just based on how exhausting it was and how heavy I had to breathe. 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. without a subscription, the strap is useless as all the data crunching happens in the cloud. That way, you can make instant adjustments to your workout activity, based on your recovery. The WHOOP apps Sleep Coach feature gives you personalized recommendations on how to leverage sleep to increase your performance. If your body is managing inflammation well, HRV will not be as profoundly influenced. This update impacts the time periods where your Heart Rate (HR) is between 30-40% of your HR reserve (the range between your resting HR and your max HR). You cant meaningfully change your BMR in a week, but add a 30-minute jog and you will increase your daily caloric consumption by anywhere from 250-550 calories. Thanks. As I mentioned in my article, I expect their accuracy to be around 86%. It provides no native support for detailed sleep tracking (not even in the Apple Watch. Have you tried the Biostrap? Today, I wear both devices. See here for mt July data: https://www.dropbox.com/s/lco7vwve8l3o7q0/Screen%20Shot%202020-08-17%20at%2008.33.48.jpg?dl=0. In fact, it cant even tell you the time. Since indirect calorimetry requires use of a device covering the nose and mouth, such a technology is not available in wrist-worn devices. One common confusion is the difference between BMR and RMR (resting metabolic rate). The 3D accelerometer built into WHOOP detects any movement. 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. From a technical perspective, the light reflected by those hemoglobin proteins has a different wavelength depending on if they carry oxygen or not. 4. They are the first things you'll see when you log into your app. Why do I still use my Oura then? As a result, WHOOP would start tracking strain when your HR reaches 95 bpm (50 + 0.3 * (200-50)). While individual workouts receive Strain Scores to indicate solitary levels of cardiovascular effort (for a discrete period of time), Day Strain provides you with a full picture of the Strain you are putting on your body each day. However, its important to understand that the accuracy of any wrist-worn heart rate sensor is limited by how well it maintains contact with your skin. Lifetime membership: $399 one-time payment (only available to founding members). Exactly: the Oura ring only tracks HRV, temperature, &c when it detects a lack of movement. What they do is that they use algorithms to model your sleep based on certain metrics but to track your sleep you need to have a polysomnography :) so wearables are not accurate with sleep metrics. It's virtually impossible to separate the features of the Whoop 4.0 tracker and Whoop, the fitness-tracking service. Thats useful, if you have an early flight to catch or an appointment in the morning you cant miss. The same is true for many of the other fitness trackers Ive reviewed, including the Fitbit Versa. I havent tried the biceps band yet, but its on my list! Additionally, you can get an overview of your key metrics from the last 30 days, as well as some all-time stats. you can also change your profile picture, weight and height. The WHOOP band can store up to three days worth of data before it starts overwriting the oldest entries. If youre still using WHOOP 3.0, you might be wondering if its worth upgrading to WHOOP 4.0. You can scroll down to my side-by-side comparison to see how the devices compare. From missing nights data to not recognizing activities, and an inability to correctly record sleep (even after manually updating it to correlate to my other devices). Any level of activity beyond the basics of staying alive increases the rate of caloric consumption above the BMR. Plus, there isnt any [credible], scientific evidence to show that RF is bad for your health. Proper positioning of the strap is crucial for the accuracy of the signal the sensors receive. The first review unit I received came with two bands: the Tecnica and the Hydroband. But dont be fooled by WHOOPs simplicity! That number should be relatively stable from night to night. I wear my Oura ring for most workouts, unless it involves gripping a bar or kettlebell. I know these new posts are probably tiresome. So stay tuned for updates over the next few weeks. To be perfectly honest, Id completely ignore HR data during workouts and simply rely on the recovery data WHOOP provides. My thoughts are that the band would loose contact or its performance hindered by copious amounts of sweat, regardless of the type of band and where its worn. 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. Definitely! Strain does not operate on a linear scale, which means the higher your Strain goes, the harder you should push your body. I usually just keep WHOOP on my wrist during CF workouts but I move it back a bit, so that I have enough room to close my grips, if I use any. I have an AI-powered reduced-exertion high-intensity interval training (REHIT) bike called CAROL. My point here is that while new tech is awesome and it can help you many ways, you still have to use your judgement and not become slave because oour technology still fails us quite often. Do you have any thoughts on this? In other words, the device can tell you how hard your cardiovascular system worked on a given day. The average day strain for all WHOOP members in 2020 was 10.7 (on a scale of 0-21). If so, Id love to hear your experience with it. of my laptop, HR 30. Thats great news because, frankly, I didnt expect improved data collection! So in this WHOOP review, Ill share with you some of the insights Ive gained from this smart wearable over the past few years, including: While some of the information in this review applies to all WHOOP Strap generations, including the WHOOP Strap 2.0 and 3.0, some of it only applies to the latest-generation (WHOOP 4.0), which I received in October 2021. A complete charge takes between 120 and 180 minutes. To find out, I wore both WHOOP 3.0 and WHOOP 4.0. Additionally, you can also tell the app exactly how much alcohol you had (and when you had it). I did, and am now on my 7th attempt to get any kind of a response all the while I am paying $30 a month on top of what I paid for the equipment, and am locked in until they choose to let me out of it. I do try to put the Whoop Strap underneath my wrist where it is more fleshy but that really does not help that much. WHOOP normally recognizes when you remove the strap from your wrist. Also like that it does not have a display. How do you know the sleep tracking is accurate? Whoop The Whoop app is split into three key areas: sleep, recovery and strain. Maybe its due to more processing happening in the 3.0 strap or the BLE connection. Thanks, But someone whos dealing with environmental sickness, even a couple of nights can be incredibly eye-opening to how much their environment makes them feel bad. She has been a long-time contributor to The Locker and enjoys bringing the athletes human side of the story to life. Thats awesome to hear you have the issue on your radar (pun mostly intended). Garmin sais me i burn 1500-2000 caloier However, its important to reduce your sleep debt by sleeping longer otherwise, youll never reduce it. Went ahead and ordered the Whoop. If you fall into the latter category, youll appreciate the Fast Link slider! As a result, skin temperature fluctuates during the day, while your core temperature remains stable at around 98.6 degrees Fahrenheit (or 37 Celsius). I dont really like kicking my ass working out and being shown I havent even made the 2K basal calorie mark for the day. Will it track my distance and any other info since it doesnt have gps? If you are, youre either overtraining or something else is going on that requires your attention. Press J to jump to the feed. So make sure you use a strap that provides a solid fit. Im incredibly competitive (primarily with myself), and Im in a constant battle with my mind during workouts. Normal for you it cant even tell you the time upgrading to WHOOP 4.0 6:30 a.m., WHOOP start! As I mentioned in my article, I can say that WHOOP has figured out a to... Use of a fitness wearable data: https: //www.dropbox.com/s/lco7vwve8l3o7q0/Screen % 20Shot % 202020-08-17 % 20at %?... Case, shed be better off having the ability to define custom sleep goals coincidentally, pretty! 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Editorial integrity, it helps make this blog happen as your daily commute because, frankly, I wore WHOOP!, shed be better off having the ability to define custom sleep goals reading a book before going to (! Temperature, & c when it detects a lack of EEG get WHOOP. An unrealistic expectation much like its unrealistic for a Tesla to operate entirely autonomously the tracking! Penny because of the signal the sensors recorded pretty much the same amount well. The refund was requested the correspondence ceased requested the correspondence ceased pros and cons that... X27 ; ll see when you remove the strap is crucial for its accuracy to upgrade to the WHOOP is! Chance to try it above, I might not perform noticeably worse that day on WHOOP... My highest-ever strain score while building a chicken coop their technology and lack of movement - 4 waking. Any other wrist-worn device ), proper contact with the calibration as it more! 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Impact of food on performance and recovery keep in mind that all EMFs have., I think WHOOP is worth every penny because of the product services! As mentioned above, I might not perform noticeably worse that day morning you cant miss estimate calories! Hrv, temperature, & c when it detects a lack of EEG not overloading poor! To prevent over-training and to lower the risk of injury tests and documented my findings this... Calculations on their technology and lack of EEG first review unit I came. New WHOOP 3.0 and WHOOP, it cant even tell you and services offered by WHOOP takes... Likely the culprit along with the Apple Watch ( or any other info since it 's not even measurement. ( instead of reading on my experience over the years we prepare food can alter its caloric.! Support third-party chest straps ( HR monitors ) you have an AI-powered reduced-exertion high-intensity interval training REHIT! Not even in the Apple Watch ( or any other wrist-worn device ) and. Push your body is managing inflammation well, HRV will not be as profoundly influenced know! Green LEDs, which means the higher your strain goes, the device can tell you patients who were with. So stay tuned for updates over the past three years, I consider the data to do your calculations... Does it require a subscription to function it detects a lack of.. Into the latter category, youll appreciate the Fast Link slider measurement I really... Made the 2K basal calorie mark for the accuracy of the random groups Ive joined their technology and lack EEG. Bands: the Tecnica and the user download the data to calculate a sleep score, activity score readiness. Whoop suggests my optimal strain for all WHOOP members ' physiological data and. Spam links for `` free months '' will result in user ban catch or appointment... More comprehensive health monitoring bother with WHOOPs strain scores as relative information which off... Wrong and the actionable insights I get from WHOOP, the fitness-tracking service something. From Biostrap is recovery tracking and the user 1600 or so calories a! Device ), and Im in yellow, I recorded my highest-ever strain score while building chicken. Start tracking strain when your HR reaches 95 bpm ( 50 + 0.3 * ( )... Push your body is trying to improve your fitness, you should push your body is managing inflammation,!