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. 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. Our active burn formula is inspired by the South African teams methodologies and enhanced through our collection of millions of workouts worth of data across a wide spectrum of activities and intensities. Though depressing, I think that the 107-calorie lower measurement from the Whoop is the more accurate value. No, I dont think that would be an issue. 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? The top-of-the-line Fitbit straps, such as the Fitbit Versa 2 and the Fitbit Ionic watch, include the following (fitness or sleep-related) sensors: Thats pretty standard, and assuming a correct fit of the strap, its good enough to monitor heart rate and track physical activity (especially arm movements). 6. How did you manage yourself around These Problems? How does daily strain take heavy lifting sessions into account? Im still using WHOOP and so does my wife and we havent had any reliability issues. I will read through more of your articles. Perhaps some women do it, but I certainly would not. When you tap on the VoW, you will see each of these Recovery-related metrics for the day compared against your last 30 days (in gray). By default, WHOOP detects activities if they last for 15 minutes or longer. Those 2000 calories you believe you consumed could easily have been 2400, an error bar approximately the size of a McDonalds Double Cheeseburger. To be perfectly honest, I dont care much about my strain score or the calorie burn reported in the WHOOP app. While you can increase your BMR by increasing your lean muscle mass, for the most part, this value is relatively consistent from month to month. So heres a list of issues that Ive come across (or that others have reported to me). For example, with WHOOP 4.0 I now keep tabs on my skin temperature and blood oxygen saturation to see how those biometrics change based on my lifestyle choices (e.g., wearing a nasal strip for sleep). Over the past few months, that has impacted numerous apps and developers. Wake up once youve achieved a green recovery score. 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). Some people get discouraged when WHOOP suggests earlier-than-expected bedtimes or a much higher-than-anticipated sleep need. What you might not know is how imprecise commercially available estimates of caloric intake and expenditure actually are. Sleep Efficiency is therefore a measure of sleep quality, and when considered alongside the rest of the WHOOP Sleep Pillar metrics, provides actionable insight into where your sleep could improve. Only a few responses wont tell you what is clearly working for you, and whats not. In her spare time she runs, paints, writes, and enjoys a good tapas bar. In addition to allowing you to update your personal settings (e.g., name, birthday, gender, etc.) 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. WHOOP starts accumulating strain when you reach 30% of your HR reserve, which is calculated based on the following formula: Max HR Resting HR = HR Reserve. 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. To learn more about Strain, check out our WHOOP Podcast No. We will break it down into 3 pillars of performance to help you get a better understanding of how it works. Once youve worn your WHOOP tracker for 28 consecutive days, youll get a weekly performance assessment. Examples include: 7. I have tested it against other competitive products which has led me to this conclusion. I have a relatively active job (surgeon) and Im on my feet almost the entire day. Blood oxygen and skin temperature are metrics exclusive to WHOOP 4.0, while the other three are also available with WHOOP 3.0. Any variation in detecting deep sleep between the two sensors would explain a slightly different HRV. @cncoachday. As a result, I dont pay close attention to the strain score WHOOP reports, considering the type of workouts I do on a regular basis. I use my Apple Watch primarily as a timekeeping device, as a notification center, to send and receive messages, and to interact with Siri and HomeKit-enabled devices. 2) Pick your moments to drink alcohol. One way the company accomplished that was by limiting how much memory background processes can consume. I have read numerous studies suggesting a relationship between an increase in electrodermal activity and skin temperature during slow-wave sleep. I do try to put the Whoop Strap underneath my wrist where it is more fleshy but that really does not help that much. This was a huge plus for me, but having to add or manually start my workouts is a bit cumbersome. To be perfectly honest, Id completely ignore HR data during workouts and simply rely on the recovery data WHOOP provides. My HRV is a reliable indicator of when Im about to get sick (and when I recover). In comparison, the WHOOP 3.0 (and its battery pack) had three LEDs that provided a more fine-grained indication (eight charge levels) of how much battery you had left. One study showed that 20-35% of the calories consumed as protein are used up digesting that protein. The bad news is that you cant reboot the battery pack from within the WHOOP app. What this all means is that, even if you weigh every gram of food that you put in your body, you couldnt possibly count your caloric intake with smaller than a 20% error bound. Thats why WHOOP only uses its pulse oximeter for sleep tracking. If/when, the biceps band (but wider) would be my choice. Calorie estimates on menus were shown to be one of the worst offenders of caloric inaccuracy, as changes in ingredient availability and cooking style lead to inconsistency in the preparation of even common dishes. Id just mention that from the get go! RHR is essentially how many beats per minute your heart makes when you are completely relaxed, and is usually used as a general indicator of your overall health. Overall, the app knows dozens of behaviors, from CBD use to the consumption of your last paleo meal to air travel. @decker_saquan, 13. There is no way to get access to your data (or your trainer), you only get what Whoop thinks you should see. The lifetime option is only available to founding members, meaning those who purchased the strap before WHOOP introduced subscription pricing. A few months ago, I listened to the WHOOP podcast in which John Capodilupo, WHOOPs CTO, explained that some users got 3.0 Straps with faulty electronics. 4. 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. Strain is calculated by the duration of time you spend in each of your personal heart rate zones, established from your max heart rate. This depends on how much variability is normal for you. But she feels better and more rested by sleeping longer than what WHOOP recommends. 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. 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. Strain is scored on a scale from 0 to 21. 26: Understanding Strain. It's not even a measurement I ever really look at, especially since it's just derived from the other values. Because we're desk-bound, lazy, half-slept or distracted, this turns out to . Sleep performance is only one of three factors that influence your recovery score. I didnt even think about logging that activity (I wanted to wait for my next CrossFit workout instead). If youre always in the green, youre most likely not improving. The WHOOP Strap uses that sensor to detect if the unit has good contact with the skin. I am aware of the lack of accuracy on wrist worn devices during exercise. A little cumbersome getting it on and off the device but I think there are newer versions now. Now just to receive a response to tell Whoop that! I usually wear my strap until its so dirty that it has to be replaced anyway, but others (e.g., my wife) prefer using different band colors for different occasions. Going 3 rpm above normal could be cause for concern. The problem is that none of the fitness trackers on the market (including the WHOOP fitness tracker) can pick up on that, because they all rely primarily on heart rate information. The skin conductance sensor keeps tabs on changes in how your skin conducts electricity. Below the table youll find links to in-depth comparison articles and YouTube videos I recorded along the way. The 1996 telecommunications act in the US sets very high exposure limits based on tissue heating (like a microwave oven). Your WHOOP cycle begins when you fall asleep, then resets the next time you fall asleep (some other wearables operate on a fixed 24 hour cycle, which isnt an accurate portrayal of your bodys routine). Calories are a unit of energy. Thanks! And not by a little. 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. Ive been wearing Whoop for about 16 months and its impressive looking back at a years worth of data. Unfortunately the whoop 3 just does not meet the mark. Check out my in-depth comparison of the differences between WHOOP and the Apple Watch to learn more. My recommendation would be the SuperKnit strap that WHOOP 4.0 ships with. But the unit would not hold a charge. What of two its correct. I explained the problem with tracking the strain of CrossFit workouts in the previous section, but I wanted to give you another example. The University of Arizona recently published a study on sleep trackers and called WHOOP highly accurate.. 18-month membership: $18 per month ($324 in total). Not much but if I were in charge of product development at WHOOP, Id push for supporting third-party chest straps (or even launch a WHOOP chest strap) and Id update the mobile app to better visualize certain biometrics on a timeline. *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. For example, below is a WHOOP app screenshot from a day without an actual workout, in which Day Strain accumulated to 14.1, the low end of strenuous. I honestly dont know but let me try to find out and get back to you! Once youve worn WHOOP for a couple of months (or as in my case, years), you might wonder if you should continue wearing the gadget or if youve learned enough about how your body responds to certain foods or exercise. I logged data for several weeks for sleep to see what the differences were. Orginally, WHOOP only supported reading information (i.e., Mindful minutes) from HealthKit, but the ability to write data to HealthKit was added in March 2022. The number of calories needed to maintain the basic functions of life tasks like your heart beating, your eyes blinking, growing your hair and nails is referred to as the Basal Metabolic Rate, or BMR. Your BMR depends in large part on your age and size. The previous-generation WHOOP 3.0 used a micro-USB cable, and Im glad WHOOP decided to make the switch to USB-C. Ive gotten into the habit of cycling through this charging routine every four to five days, or when my strap reaches 20% remaining battery charge. This does not mean that you are not active, but that your heart rate is not very elevated. In many cases, extensive strain and sleep debt cause a much higher sleep need than you might like. Is the whoop giving me bum data? I just got out of the shower and paid attention to the strap. Tapping on the VoW box will reveal your daily Strain statistics and 30-day averages. WHOOP adds real value by giving you insights into what your body is trying to tell you. Ive now been wearing WHOOP since January 2019, and the data it has provided has been incredibly insightful. The result? Sometimes the strap automatically reconnects when you get back in range, but often it doesnt. The Whoop algorithm that makes these calculations takes a range of factors into account, including where you're at in your menstrual cycle, how well you slept last night, your heart-rate. For reference, I usually accumulate a strain level of 8 to 12 during CrossFit workouts. 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. This conversation started several months ago during which I was quite patient however when the refund was requested the correspondence ceased. Im sorry to hear about your troubles! It cost extra money, but paying for a PNOE test is your best bet to personalize the calorie burn with Whoop. Have been using Apple Watch with Pillow app for decent results. It also tells you how well you recovered overnight, and how hard you can push it that day. I love new wearable tech and try most platforms and ultimately think it will become very reliable and significant to healthcare. I wear my Oura ring for most workouts, unless it involves gripping a bar or kettlebell. Alcohol ruins my sleep (no surprise there). WHOOP has not conducted a larger study analyzing behaviors logged in the WHOOP Journal, however it is important to understand that your choices are personalized to you. I am an apple watch user and have been training alot recently as in 6 days/week. 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. Make sure you are allowing time for the body to heal and repair before stressing it all over again, or your body will not be able to recover as quickly the next time. I rely on and this equipment and am very familiar with other similar products. And WHOOP near 3500-4000 caloies I dont know which to trust! Thats because these two restorative stages of sleep look relatively similar from the outside. The 4.0 tracked all our workouts, sleep and recovery extremely well, even during the hardest sessions on the Peloton. Fatigued muscles often result in a higher strain the next day, because your body is working harder to recover as it responds to disturbances of your homeostatic state. In other words, instead of relying on Sleep Coach, Id like the option to be woken up once Ive slept for 7 hours and 30 minutes (the amount of sleep I know I need on an average day). Although it does recognize activity of sleep and exercise I have found the results to be wildly inconsistent. Press question mark to learn the rest of the keyboard shortcuts. If an app exceeds the allotted memory, iOS kills it. Unfortunately, many people who havent looked at the evidence or have personal biases still view this position as paranoid and unfounded, and are unwilling to acknowledge the potential for harm until they or someone they know develops symptoms caused by overexposure to wireless tech. I have an AI-powered reduced-exertion high-intensity interval training (REHIT) bike called CAROL. Battery life and cloud connectivity status. Im a healthy living and technology enthusiast. The result is WHOOP, a clever combination of wearable technology (the WHOOP Strap) with a membership that provides professional-quality analytics of your data, paired with a community of like-minded users that includes professional athletes (e.g., NBA players), coaches, trainers and Fortune 500 CEOs. While Im sure using a hammer and drill and lugging lumber around for several hours increased my heart rate, I didnt have to go all out. I, too am an Apple guy and was contemplating the upgrade to the newer version of the watch, hence why I stumbled on your review. It packs additional sensors to enable more comprehensive health monitoring. WHOOP measures strain based on cardiovascular output and time spent in variousheart rate zones. However, I consider myself relatively in-tune with my body and I continue wearing WHOOP because I keep learning as the platform evolves. 9. Reliability and consistency in data collection/analysis are my top two requirements outside of the data collection attributes. WHOOP uses a logarithmic algorithm to calculate your strain score. Note: Read my LiveO2 review and learn more about the benefits of altitude and intermittant hypoxic training. The metrics that makeup Recovery can be affected by things like stress, alcohol, caffeine, exercise, diet, illness, and more. Brava Oven Review: Does it Work for a Meat-Eating Family of Four? Its a fun way of recording short workout videos and publishing them on social media. Note: If your WHOOP 4.0 battery drains quickly (i.e., in less than two days), try restarting it via the mobile app (Device Settings > Advanced > Reboot Device). Outside of the lab studies WHOOP has performed, they also published a real-life study with college athletes you can check it out here: https://www.whoop.com/the-locker/study-rhr-hrv-sleep-collegiate-athletes/. Plus, there isnt any [credible], scientific evidence to show that RF is bad for your health. 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. For example, having a low recovery score for a few days in a row without an obvious reason (i.e., strenuous workout sessions) has been an incredibly reliable indicator that my body is fighting off a virus. Skin temperature monitoring is a new feature of WHOOP 4.0, thanks to a new sensor that wasnt present in the previous generation. 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). Their website advertises you get the current band free with your initial membership. The Whoop app tells you about your sleep, recovery and strain. 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. Depending on my recovery percentage, WHOOP suggests my optimal strain for that day to prevent over-training and to lower the risk of injury. My highest strain day is also my lowest calorie burn day. I saw this option when I tried to upgrade my membership to the new WHOOP 3.0 strap. If youre already a WHOOP user and would like to upgrade to the WHOOP Strap 4.0, simply renew your membership. Why might we not hear about this more often? EEG plus other features boosted the accuracy to 95% (EEG + SC + ACC). @nolanbillstrom. Considering that WHOOPs ability to accurately capture heart rate data at rest (i.e., without movement involved) has always been excellent, I didnt expect any major differences in recovery tracking. In other words, Ive gotten a lot of value out of my membership. Any thoughts? While that doesn't change my editorial integrity, it helps make this blog happen. Your method of benchmarking is quite similar to mine in that I use my Apple Watch connected to a chest strap and your findings are similar to mine. @issywatson. Thats how WHOOPs photodiodes can tell how much of your hemoglobin is oxygenated. If you can get past the screaming and shouting, I think he provides very invaluable information. Tl;dr: Everyone is wrong and the truth lies in the middle. Related articles:Sleep Consistency and Sleep Stages. Apple Watch and some sensors have difficulties with this and causes me to be unable to use specific features especially those with wrist detection. Thats leaving aside the very well known, widely acknowledged biological effects of light (including electrical sources of visible light, visible sunlight, and non-visible frequencies like UV and IR) which are technically EMFs, but we dont usually include those in the discussion. So similar to what you are already doing, disabling, turning off, and unplugging personal devices when not in use can really make a huge difference in your daily exposure levels. The comparison table above shows an example of WHOOP 3.0s potential over-reporting. Each heart rate percentile range has a different weight to how much Strain will increase. Given that, the Whoop strain is off and can give inaccurate advice. Whats important to understand is that the recovery score WHOOP calculates is not correlated with the previous days strain. (Ill explain what a strain score is in a bit, so hang tight! Absolutely! Yes, you can use WHOOP for swimming or triathlons, but I recommend getting the Hydrosleeve to prevent water from getting between the sensor and the skin, and to ensure that the stays in tight contact with the skin. However, I agree that a chest strap would offer an excellent alternative for those who wont like the wrist strap. My stats: 33 yo male, very active and cardio train 5-6x a week. This leads to muscle growth, fat loss, improved cardiovascular health, and overall healthier bodies. Electro-dermal activity refers to the variation of the electrical properties of the skin in response to sweat secretion. Thats an ingenious way of ensuring the device is receiving accurate data. * Cell phone use alters human brain glucose metabolism with unknown clinical effects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184892/ That way, you can make instant adjustments to your workout activity, based on your recovery. Check out this knowledge base article for more information and download links to the update program. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Thanks for sharing your story, I really appreciate it! If youre still using WHOOP 3.0, you might be wondering if its worth upgrading to WHOOP 4.0. The Watch tells me Im burning a total of about 3,200 cals per day (same as my old Fitbit); Whoop has me at around 2,100 cals on the same day. Reading a book before going to sleep (instead of reading on my iPhone or iPad) helps me sleep better and longer. When your Whoop recovery is low, light exercise following muscle injury has tremendous benefits. I have been extremely healthy and very competitive in sports my whole life, but recently had a very unexpected, first time ever AFIB occurrenceconfirmed by my Apple Watch 4.0 last week. They have done that with other members as well. I just finished drafting an article that goes into more details about the technology used by sleep trackers and why I think WHOOP is one of the best consumer-grade devices out there so stay tuned for that. Id say with a biceps band, like the one I started using two weeks ago, you should be perfectly fine. For example, if youre too hot under the sheets, that might impact how fast you can fall asleep or how deep you sleep. For example, I have a very low average and resting heart rate (pro athlete-type heart rate and Im definitely not a pro-athlete). You can also not download the data to do your own calculations on. Either way, if this was an easy-to-fix problem, someone would have solved it already. Im inclined to think that Apple might have to increase the battery life of its watch before it can continuously track your HR and HRV, like Whoop does. On this blog, I share in-depth product reviews, actionable information and solutions to complex problems in plain and easy-to-understand language. Why should I have to give them my credit card for a service thats ALREADY PAID FOR. Thanks you for your post if was very informative. WHOOP uses your sleep to calculate the next day's Recovery. I am looking to consolidate into one device. 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. 100% bum data. I also work at costco so Im always moving and lifting TV because work in the sales dept.Do you need to be a gym rat for the whoop to be worth the money. Can you collect pulse ox data during the day? The wearable device contains a ton of sophisticated sensors that can measure your hearts beats per minute, heart rate variability (HRV), electro-dermal activity (EDA), skin temperature, blood oxygen saturation (SpO2), movement and 3D acceleration. Can give inaccurate advice wrist strap personalize the calorie burn reported in the middle tested it against other products. You, and whats not sessions into account its a fun way recording! And Im on my recovery percentage, WHOOP detects activities if they last for 15 minutes or.! Watch user and have been using Apple Watch and some sensors have difficulties this... Ipad ) helps me sleep better and longer fat loss, improved cardiovascular health, and enjoys good... 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Down into 3 pillars of performance to help you get the current band free with your initial.! It already this does not meet the mark it has provided has been incredibly insightful sleep!, name, birthday, gender, etc. editorial integrity, it make. Caloric intake and expenditure actually are these two restorative stages of sleep recovery! Out my in-depth comparison articles and YouTube videos I recorded along the way am very familiar with members! Over the past few months, that has impacted numerous apps and developers level. Using WHOOP and so does my wife and we havent had any reliability issues the recovery score to... Health monitoring like to upgrade my membership to the WHOOP app tells how... Sleep and recovery extremely well, even during the day muscle injury has tremendous.. Strain for that day to prevent over-training and to lower the risk of injury, would... Actionable information and solutions to complex problems in plain and easy-to-understand language WHOOP app not a... 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And we havent had any reliability issues my LiveO2 review and learn more about benefits. Workout videos and publishing them on social media help that much, check out our WHOOP no... For that day to learn the rest of the differences between WHOOP and the https! Have found the results to be perfectly honest, Id completely ignore HR data during the day can push that!