Buzz
In the concluding part of our fitness challenge focused on sleep tracking, I’ll delve into my journey with the WHOOP strap. Alongside the Oura ring, which I discussed previously, these two devices dominate the recovery tracking market. Both monitor your daytime activities and nighttime heart rate, aiming to assess whether you’re achieving sufficient restorative sleep to fuel your athletic performance.
Both WHOOP and Oura deliver on their promises. Neither is essential for sleep tracking; simpler methods can suffice. However, if you crave detailed insights, either device is a solid choice. Each tracks your sleep and provides a score, correlating it with your exercise levels. WHOOP might suit endurance athletes or cardio enthusiasts better, while Oura is ideal for those focused on general fitness or sleep quality. I found Oura more user-friendly daily, but WHOOP’s in-depth monthly reports are a treasure trove for data enthusiasts.
These insights serve as a helpful guide for deciding between the two, but there are also two critical questions to consider before making a purchase:
Would you find it more bothersome to wear a ring constantly or a wristband? If you have a clear preference, this is likely the most significant deciding factor.
Do you prefer a one-time payment or a monthly subscription? The Oura ring costs $300 (or more) upfront, but the app is free to use afterward. The WHOOP strap is free initially, but a membership costs $30 per month for six months—though longer commitments reduce the monthly fee.
The WHOOP’s pricing structure raises the question: How long do you truly need to monitor your recovery? I stumbled upon several threads on the r/whoop subreddit where users mentioned they only used the device for six months to a year. By then, it had effectively taught them how to prioritize sleep and balance activity with recovery.
I didn’t have to grapple with this question personally, as WHOOP provided me with app access for testing. However, it’s somewhat unsettling to consider the existential dilemma: How long will I remain interested?
That said, WHOOP offers some impressive features.
The experience of wearing the WHOOP strap
The WHOOP strap resembles a watch but lacks a screen. It’s a slim, lightweight rectangle with an elastic band. On the side that touches your skin, green LEDs measure your pulse, while an accelerometer tracks movement.
Designed for 24/7 wear, the strap features an innovative charging method. A small plastic brick charges separately, and when the strap’s battery is low, you attach the brick to the band without removing it. This ensures the strap stays on your wrist at all times.
However, if the band gets wet—like in the shower—you’ll have to wear it damp. WHOOP provided me with an extra band, which was useful for swapping out in such situations. (Note: Additional bands and charging batteries come at an extra cost.)
Navigating the App
WHOOP’s app balances simplicity with complexity. Initially, I often struggled to locate specific numbers or features. However, once familiar, you’ll discover it’s packed with detailed insights and additional data.
Front and center are two key metrics: your daily strain score and a recovery score based on your sleep quality.
The strain score reflects your heart rate activity throughout the day. It’s particularly useful for cardio enthusiasts, which made it slightly less intuitive for someone like me who primarily walks and lifts weights. If I were a runner, played team sports, or followed aerobic routines, I’d find this feature invaluable.
Your strain increases with more physical activity, and the score is calculated in a way that’s not immediately intuitive. Essentially, higher numbers indicate prolonged periods of elevated heart rate. This means even stress-induced high heart rates, rather than exercise, can raise your strain—which is logical, as both represent physical stress.
Recovery is represented as a percentage, with less than 33% indicating a red zone and over 66% placing you in the green. Balancing intense workouts with good sleep typically results in yellows and greens, with occasional reds. A series of red scores, however, suggests something might be amiss.
While exploring the app, my top tip is to interact with every element. Tapping on informational cards often reveals additional details. For instance, swiping up on your recovery score displays a chart of your weekly performance.
One of the most impressive hidden features, which I only discovered after a company representative pointed it out, is the ability to view your daily heart rate trends by turning your phone sideways. This screen highlights periods of sleep and exercise.
One of WHOOP’s standout features is its sleep coach. You input your desired wake-up time, and it suggests when to go to bed. While many apps offer this, WHOOP goes further by letting you choose between “peak,” “perform,” or “get by” modes. Though I can’t vouch for the precision of these estimates, they felt intuitively accurate. For instance, when my sleep need was 7:48, peak performance required 8:33, while just getting by needed 5:59.
The weekly and monthly reports are incredibly insightful
While the daily screens were a bit confusing, the weekly and monthly reports were a highlight. You’ll need to wear the strap for a full month to access the monthlies, but they’re worth the wait.
These reports highlight your trends. By comparing recovery and strain, they help you assess whether you’re balancing the two effectively, with charts illustrating your progress.
Take a look at these examples:
The standout feature is undoubtedly the correlation matrix from the daily journal, which is both insightful and visually impressive.
To utilize the journal, open the app daily (or locate the clipboard icon on a previous day’s screen) and complete a short survey you’ve customized. Essentially, you select variables to analyze, and the monthly report reveals whether these factors correlate with better or worse sleep. I included variables like alcohol consumption and stress levels. You can assess supplements, hydration’s impact on sleep, or recovery score changes during your menstrual cycle. The app requires a balance of yes and no responses (at least five each) to calculate correlations. Here’s an example of my alcohol correlation:
Every sleep expert I’ve interviewed has noted that people often doubt alcohol’s impact on sleep, only to be surprised when they track it and see the evidence. Seeing the data firsthand is fascinating.
Remember, these are correlations, not causation. For instance, I tend to stay up later on nights I drink, which often coincide with the end of a training week when I’m already under-recovered. If you meditate or take supplements on nights you expect poor sleep, these might appear negatively correlated even if they help. It’s crucial to interpret your data thoughtfully.
That said, the usual disclaimers hold: I wouldn’t depend on any consumer sleep tracker to definitively assess my sleep stages (for instance, Oura consistently claims I get too little REM sleep, while WHOOP often reports my REM is above average). I use sleep tracker data to inform my medium- and long-term plans rather than as a reason to skip workouts. Both devices, in their unique ways, excel at helping you identify these patterns.
