I've noticed a change in my calories. After each of those events, I compared my suspicions with WHOOPs sleep performance report and it was always spot on. Really keeps me healthy and injury free. Great review Michael. How much of a jump in respiratory rate from night to night is concerning? From a pure fitness tracking perspective, Fitbit is like my Apple Watch: both provide some value, but if it wasnt for things like notifications, timekeeping and Apple Pay, I wouldnt be wearing it. I am a Crossfitter and a runner. or leave it be on your wrist? Depending on my recovery percentage, WHOOP suggests my optimal strain for that day to prevent over-training and to lower the risk of injury. How do you know the sleep tracking is accurate? In fact, I havent even heard about it but will check it out! Over 100 years ago, Arthur Harris and Francis Benedict came up with the Harris-Benedict Equation for predicting BMR from height, weight, age, and biological sex. It shouldnt be surprising that EEG-based monitoring is relatively accurate, especially when paired with additional (wrist-worn) sensors. Here are a few examples of how you can navigate the home screen: The home screen offers you an excellent overview of your most important metrics, including: You can also manually log an activity right from the home screen, or edit your WHOOP Journal entries. what straps do you use for either wearable? Im still using WHOOP and so does my wife and we havent had any reliability issues. Over time, Ive come to realize that there needs to be a balance between strain and recovery. In my opinion, each one fulfills a purpose by bridging the other devices gaps although there are a few areas in which their features overlap. Whats important to understand is that the recovery score WHOOP calculates is not correlated with the previous days strain. Plus, there isnt any [credible], scientific evidence to show that RF is bad for your health. The problem is that certain movements cause WHOOP (and other wrist-worn devices that use optical heart rate sensors) to incorrectly report a higher heart rate than you actually have. A low HRV and high RHR indicate that your heart is working harder to supply nutrients via the bloodstream. I cant imagine a woman wearing this device. Just looked this up - thanks! Why. Biostrap only characterizes Deep Sleep, not a breakdown of REM/Slow wave. Thanks, I really appreciate your feedback! If the strap is too loose or too tight, the sensors will either receive a lot of noise or no signal at all.WHOOP recommends positioning the strap on your dominant hand, about one inch from your wrist bone. How does Strain Coach produce its recommendations? Update: WHOOP released a Battery Pack 4.0 Updater that you can download to update the firmware of your battery pack. If youre still using WHOOP 3.0, you might be wondering if its worth upgrading to WHOOP 4.0. So yeah, I think the biceps band would be an excellent choice for your needs. Because the wrist band gets all wet and salty and most of all will get stinky if you dont wash them or dry them properly. Below is an example of Recovery recorded over a 6-month period. As a result, I just tend to ignore the HR and rely on my Apple Watch. If anyone could help me out would appreciate it. EEG + ACC + SC + ST boosted the accuracy to 96%. My HRV is a reliable indicator of when Im about to get sick (and when I recover). Create an account to follow your favorite communities and start taking part in conversations. Thats useful for exercises that make it difficult to wear something around your wrists, such as boxing or other forms of martial arts. Two other huge issues, which ultimately would be the reason for purchasing: 1) on days where I literally do nothing it has me showing as having a strain level higher than 91% of users, and days where I run 21 miles it barely notices a difference. Practically, I dont think it makes much of a difference. @markfox96. This is because your WHOOP day actually begins when you go to sleep the night before. 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. Whats important to understand is that while most advanced sleep trackers, including WHOOP, are relatively accurate at differentiating between light sleep and deep sleep, theyre less accurate at differentiating between deep sleep and REM sleep. If you can get past the screaming and shouting, I think he provides very invaluable information. This reliability is key to its use, because it means that eating more or eating less on days when you burn more or fewer calories is still a reasonable way to action this data. Thats what I did and I havent had any more issues since I got my sensor replaced. With the launch of WHOOP 4.0, the company also released a new flagship band called the SuperKnit strap. So whats left to complain about? I assume the reason is data consistency, so that WHOOP can continue aggregating journal information across its entire user base to fine-tune its algorithm and better understand how certain behaviors impact users. Using incorrect biometric data, like an out-of-date weight, can further add to the error between your BMR estimate and truth. It's not even a measurement I ever really look at, especially since it's just derived from the other values. WHOOP can automatically detect over 80 types of exercises, as long as they last longer than 15 minutes or result in a strain score of eight or higher. Slow wave sleep (SWS, which is also known as deep sleep). As you can see, the sensors recorded pretty much the same data as far as heart rate and calorie burn are concerned. 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. But based on everything I know about how WHOOP calculates your sleep need (and based on my personal experience), I think you should follow WHOOPs recommendations. As mentioned above, you can swipe left and right to switch between different Today views, including the home, strain, recovery and sleep screens. Also, you might find this article interesting for your journey towards a healthier life: https://michaelkummer.com/health/healthy-lifestyle-guide/. I started Ticker training about a week ago and have been wearing 3 heart rate monitors during exercise: Apple Watch, WHOOP, and a chest-strap that connects to my iPhone. Check out my in-depth comparison of the differences between WHOOP and the Apple Watch to learn more. However, keep in mind that all EMFs do have biological effects. So stay tuned for updates over the next few weeks. Im a healthy living and technology enthusiast. I know that there are pros and cons to WHOOPs subscription model vs. paying for the hardware up-front. Excellent review. Do you use WHOOP? Do you take Whoop off just for the shower? It actually turns out that there is a lot going on during Sleep, even though you don't know it. Blood oxygen and skin temperature are metrics exclusive to WHOOP 4.0, while the other three are also available with WHOOP 3.0. We've lowered prices on our top-selling memberships |, Nutrition labels are estimates, not guarantees, and in fact are. Check out this article on the very subject I found on the WHOOP blog: https://www.whoop.com/the-locker/the-impact-of-night-call-do-doctors-need-whoop/. 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. Im a review-aholic when it comes to purchasing new gadgets, or anything, really. Although it does recognize activity of sleep and exercise I have found the results to be wildly inconsistent. Thats where I think WHOOP has a leg up, and independent validation studies (such as this one) confirm that belief. It seems that the sleep coach alarm function is very useful. It cost extra money, but paying for a PNOE test is your best bet to personalize the calorie burn with Whoop. Low HRV and high RHR. Is higherstrainalways better for any fitness goal? Thanks for the link to your comprehensive evaluation. As a result, such sensors are often more reliable when youre stationary, as opposed to during high-intensity exercise routines such as CrossFit. 2. 720 cals for the whole day? :). All bands Ive had so far, including the latest ProKnit dry really quick. While I appreciate that Apple has turned its wearable device into an excellent fitness companion, it still has many limitations: However, its not just the Apple Watch that struggles with those issues. Learning about what is normal for you will come after a few days on WHOOP. During the day, WHOOP relies on its green LEDs to track your heart rate and any cardiovascular strain you might accumulate. In other words, Ive gotten a lot of value out of my membership. As the optical sensors are pretty standard stuff I highly doubt Whoop cannot make any difference. How the hell did I see people burning 3-4K calories a day on some of the random groups Ive joined? If youre new to fitness and recovery tracking and predominantly perform cardio-types of exercises, I think Strain Coach can be a valuable tool to avoid overtraining. 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. I visited their website, was greeted by an auto message telling me they are experiencing a high volume of calls, and was directed to send an email. Comments sorted by Best Top New Controversial Q&A Add a Comment . That said, keep in mind calorie count is inherently approximate, so as an athlete, I'd take it with a grain of salt. It also means that your nervous system is busy trying to meet your bodys physiological demands, such as musculoskeletal recovery, stress, illness, and fatigue (source). Thats the amount of time Im awake after falling asleep and an excellent indication of sleep quality. 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. For more information, check out my YouTube video about the 10 hacks Ive implemented to increase my HRV. When I got the WHOOP 3.0, I started using the new ProKnit strap and fell in love with it. worsening asthma? You said you found out how IF effected your sleep, but I didnt see the actual results of what you found out. But coincidentally, both sensors automatically detected the bike ride, and logged it. From a technical perspective, the light reflected by those hemoglobin proteins has a different wavelength depending on if they carry oxygen or not. I think thats a terrible business practice: refuse to provide the service already paid for. Lifetime membership: $399 one-time payment (only available to founding members). I still use Biostrap for sleep and Oura 24/7 although I am suspicious of the sleep data as it shows 5-30 minutes per night of deep sleep every night. 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. My sleep doctor coaches NHL players and he expressed very strictly that none of these devices can actually track your sleep. Or does it require a subscription to function? Thanks for publishing the comment and your thoughtful reply. Thats useful, if you have an early flight to catch or an appointment in the morning you cant miss. 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. Instead, its based on HR data during sleep and WHOOP can capture that very accurately. I have the same issue! However, their staying power should not be interpreted to be a sign of accuracy the Revised Harris-Benedict Equations, which were developed in 1984 and are considered the most accurate BMR prediction using only height, weight, age, and biological sex, is still known to have only a 95% confidence level of 213 kcal/day for men and 201 kcal/day for women. To be perfectly honest, I dont care much about my strain score or the calorie burn reported in the WHOOP app. That is correct! Ill update my review in a few weeks, once I have had a chance to try it! The Apple Watch can. Whoop always showed more deep sleep than Oura-every night. If the strap is not tight enough, youll get inaccurate readings. I tried the Oura ring but it had large gaps that took about 2/3 of fmy sleep time. Thats part of the process. 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. You have to accept the fact that its impossible to track exactly how many calories youre actually burning unless youre hooked up to a bunch of expensive machines. And the Strava integration is ultimately flawed. If you are, youre either overtraining or something else is going on that requires your attention. I rely on and this equipment and am very familiar with other similar products. 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. Or if you work on a construction site and wake up poorly recovered, maybe you should take it a bit slower to reduce your risk of injury. Due to the HR irregularities I find it really difficult to know how to train and if Im helping or hindering myself. BMR is, as mentioned above, the calories associated with maintaining the necessary functions of sustaining life (things like breathing) while RMR is used as an estimate of ordinary non-workout caloric consumption, and therefore includes all forms of ordinary activity (things like cooking breakfast). Strain does not operate on a linear scale, which means the higher your Strain goes, the harder you should push your body. That allows the device to detect when youre working out. When you do, your body has to work hard to repair and recover, and youll end up with a yellow or red recovery score. The WHOOP Journal is the best way to record how your diet may be affecting your performance and recovery. Thanks you for your post if was very informative. For example, if youre too hot under the sheets, that might impact how fast you can fall asleep or how deep you sleep. 12-month membership: $24 per month ($288 in total). So in her case, shed be better off having the ability to define custom sleep goals. If so, Id love to hear your experience with it. This conversation started several months ago during which I was quite patient however when the refund was requested the correspondence ceased. Published: Jan 11, 2023Jan 2, 2023 In a nutshell, Ive noticed improved recovery and I spend more time in restorative phases of sleep. I dont know which to trust! There is no way to get access to your data (or your trainer), you only get what Whoop thinks you should see. What makes WHOOP a better choice than other wearables like Apple Watch or Oura Ring? If you cancel, the strap becomes a paperweight :). You can find more information about battery life on WHOOPs support page. *Lancet paper on the effects of EMF pollution on humans and the planet https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30221-3/fulltext. 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. In Crossfit the Whoop can go crazy. At WHOOP, we seek to keep our members informed about the latest technology in the app and how they can apply their data to real-life training and performance goals. Since I wrote the comment you are referring to back in April of 2019, EMF has become an area of interest for me and there appears to be a good amount of research on the topic. Reading a book before going to sleep (instead of reading on my iPhone or iPad) helps me sleep better and longer. This is a good idea very badly executed. Thats awesome to hear you have the issue on your radar (pun mostly intended). WHOOP measures strain based on cardiovascular output. Not overloading on poor recovery days are so important. How can this be so? Any thoughts? Yes, WHOOP recently announced an integration with Strava, a popular app and social platform for bikers and runners. If it says strain is high, it means your heartrate was high, which means the caloric formula should also result in high values. Thanks Jeff and good question! 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. Would you expect me to be able to better monitor my sleep with Whoop than Pillow? Thanks for the extremely thorough review! And not by a little. Enjoy the whoop! I couldnt find any significant discrepancy. WHOOP Recovery is based on 4 metrics: Resting Heart Rate (RHR), Heart Rate Variability (HRV), Respiratory Rate, and sleep. Whoops lack of adequate integration is, therefore, I conclude, its ultimate failure. Byconducting your own self-study, you can infer which behaviors are impacting your data, including selections such as meat-based diet, plant-based diet, paleo diet, supplements, and more. Im about to publish an article that goes into the technology (sensors) and other reasons why most sleep trackers arent good enough. But based on what I know, it doesnt look like Garmin offers the same sleep and recovery tracking capabilities as Whoop. Hard to know without a basic meter. Does Whoop adapt to individual biometrics that fall outside the norm? If that ever happens to you, as an apparent gadget lover, theres nothing wrong with admitting you initially overlooked the potential for harm. It doesnt track workout intensity during those kind of movements particularly accurately anyway, so I just use the apps manual activity entry to enter the time/duration/intensity level of those types of workouts so some data is there rather than none or inaccurate data. @nolanbillstrom. My recommendation would be to read up on the latest scientific evidence and to ask your sleep coach what studies he bases his opinion on. Tapping on the VoW box will reveal your daily Strain statistics and 30-day averages. How is my recovery so high when I still feel so sore? I have a couple of questions that you may or may not be able to answer, and I will also direct the questions to Whoop, but its good to get a unbiased opinion. 33% or below. High strain, low calorie burn . To see a breakdown of what's in the WPA, check out our locker post. Strain is scored on a scale from 0 to 21. Having been twice in real polysomnographic test (you sleep with over dozen medical grade sensors around your body) I can ensure that these gadgets are wrong, quite much wrong indeed. What WHOOPcando is tell you when youve deviated from your baseline, which is critical when monitoring your health, and may help you pick up on symptoms or illness before it gets worse. 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. You can see in the table below that both generations of the WHOOP Strap reported relatively similar results when it came to sleep tracking. Instead, I would use WHOOP exclusively. I may actually do this. Ive heard from several WHOOP members (including my wife when she first started wearing WHOOP) that they would get anxious when WHOOP reported a red recovery. How can this be so? Another study I found on a similar subject confirms the accuracy of wrist-worn devices when there is no movement involved check it out: https://www.researchgate.net/publication/323417048_Can_Wearable_Devices_Accurately_Measure_Heart_Rate_Variability_A_Systematic_Review, The review is appreciated. The strap should be tight enough so that its difficult to stick your pinky between the strap and your wrist. Calories are a unit of energy. 2 questions: Moreover, if Im not on the floor at the end of a workout, or on the verge of throwing up, I feel like I didnt push it hard enough. But despite their similarities, there are plenty of differences between these two wearable fitness trackers. 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. For example, Id like to see all of my HRV and SpO2 readings throughout the night instead of just getting a single metric that likely reflects an average. Your profile displays various information, including: By visiting app.whoop.com, you can view data and trends across your last 6 months of data (if available). From my experience Whoop does a terrible job estimating the caloric expenditure at low HR. Ill get my biceps band next week, so I should have some feedback on it soon. I recommend studying undergraduate level exercise physiology to grasp a bit how complicated and fine machines we are. 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. Doesnt support third-party chest straps (HR monitors). I still like it, the band is superior to most other trackers and having sensitive skin there is no other tracker I can wear so well. 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. Thats why it only makes sense to measure HRV during a time where your body isnt influenced by any outside factors and thats deep sleep. Maybe its due to more processing happening in the 3.0 strap or the BLE connection. The score is an average of the collection of median values from each of the sampling periods in the night. 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. It makes me even more excited to try Whoop. Ive found a less-than-ideal fit to be the primary reason for tracking issues. Based on what I know, all optical HR sensors that use green light can be affected by tattoos. Great review! Heart rate variability (HRV) is the difference in timing between heart beats expressed in milliseconds and a proxy of the balance between your sympathetic and parasympathetic nervous systems. Strain is personalized and accounts for differences in fitness and ability. I was hoping that Whoop might give me some insights. We get our energy from food and expend that energy in three ways: (1) staying alive (2) digesting food and (3) doing things. 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. I have the biceps strap that I showed in the photo and it works really well you just have to take it on and off before/after the workout. The Whoop 4.0 can also track skin temperature and blood oxygen levels, two . But Ill reach out to my contact at WHOOP to confirm and will send you an email. To fix the problem, I restarted the sensor via the WHOOP app and Device Settings > Advanced > Reboot Device. Ive been using WHOOP for a long time and it helped me learn a lot about my body and better understand what its trying to tell me. how does one take shower after the Workout? 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). On a side note, WHOOP 4.0's battery pack has the same color indicators as the sensor (red, yellow and green). 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. If your body endures too much strain without sufficient opportunity to recover, you end up with whats called a recovery deficit. From durable titanium frames to proven blue light blocking technology, the all-new WHOOP Blue Light Glasses have been tested and shown to improve sleep and recovery. nope, WHOOP doesnt have any other haptic functions. 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. The ability to enter my basal metabolic rate (BMR). Update: I can confirm that moving the sensor from my wrist to larger body parts (by leveraging WHOOP Body the companys new line of functional garments) has fixed the problem. The bluetooth issues you already mentioned. Then it was finally time for a CrossFit workout. * NTP RF EMF toxicology study funded by NIH shows tumors in rats https://www.nih.gov/news-events/news-releases/high-exposure-radio-frequency-radiation-associated-cancer-male-rats 2) Do you mean the sensor or the band? In a nutshell, the WHOOP analysis engine uses three key metrics to measure recovery: A high heart rate variability and a low resting heart rate, compared to your baseline, indicate that your body is recovering well. WHOOPs recovery score is merely a reflection of how your central nervous system is responding to the stimuli and lifestyle choices of the previous day(s). Wearables quantify, but they don't describe. We've found that when WHOOP members report consuming alcohol, their HRV drops by an average of 22 milliseconds the next day and can suppress your heart rate variability for 4-5 days. WHOOP is an advanced fitness and sleep tracker that provides actionable data about your daily strain, recovery and quality of sleep. 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