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. As you can see, there is a significant difference in the data reported by the devices. My daughter gave me the gift of a 6 month membership of Whoop. If youre on a Mac, you can download SerialTools from the App Store, connect it to the battery pack and send it a random command (e.g., a test) to force the device to reboot. Every Monday, all WHOOP Members receive a customized Weekly Performance Assessment in their app provided theyve logged at least five days of data (we recommend all seven for the full experience). Much like EDA, your skin temperature changes in certain conditions, such as during strenuous exercise, when you have a fever, or during certain parts of the menstrual cycle. On the bottom of the screen inside the WHOOP app, you can see a couple of icons that represent shortcuts to commonly used functions. Thanks you for your post if was very informative. The comparison table above shows an example of WHOOP 3.0s potential over-reporting. I had my RMR figured in a lab, and it came back at 1,813. Many WHOOP members have wondered how their data will reflect a strenuous strength session, so heres the breakdown: In order to read true muscle breakdown following a workout, youd need additional tools such as an EMG or blood test. The gyroscope detects any changes in WHOOPs orientation triggered by wrist movement. WHOOP measures blood oxygen saturation (non-continuously) only during sleep. Strain Coach provides you with live data including your strain, heart rate and calories burned that you can leverage during a workout. Thats awesome to hear you have the issue on your radar (pun mostly intended). Wearables quantify, but they don't describe. Because the Whoop is constantly monitoring your Strain (not just during a workout) it gives a more accurate indication of how your daily activities contribute to needed recovery. On this blog, I share in-depth product reviews, actionable information and solutions to complex problems in plain and easy-to-understand language. 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. Ive also gotten an Oura Ring and Eight Sleep to compare sleep tracking data. whoop (and anyone else), is just using a standard formula to estimate caloric burn. 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. 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. And the battery pack is finally water-resistant, so you wont damage it when you (accidentally) take it into the shower with you. 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". Alcohol ruins my sleep (no surprise there). When your Whoop recovery is low, light exercise following muscle injury has tremendous benefits. I swim laps in a 25yd pool. Its either maxed out, or average/resting. If your body is managing inflammation well, HRV will not be as profoundly influenced. Strain Scale I am looking to consolidate into one device. I strap on a Wahoo TickerX for my HRM during my Crossfit workouts. 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. The same is true for many of the other fitness trackers Ive reviewed, including the Fitbit Versa. Ive never used it so I dont know if I want to continue with it yet. My question is how do you use it for Crossfit? Accuracy/Precision follow fast but being accurate but unreliable is a deal breaker. However, I consider myself relatively in-tune with my body and I continue wearing WHOOP because I keep learning as the platform evolves. This is an unethical business practice and it speaks volumes about the character of the Whoop company. 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. 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. Women tend to have lower BMRs than men but this is mostly because they also tend to be smaller. EEG plus other features boosted the accuracy to 95% (EEG + SC + ACC). You can increase your HRV by adopting certain lifestyle changes, including avoiding alcohol, exposing yourself to sunlight, protecting your circadian rhythm and others. Tl;dr: Everyone is wrong and the truth lies in the middle. Heart-rate-based calorie estimates, like the ones provided by WHOOP, scale reliably with true caloric consumption, meaning that you can look at trends in caloric burn and trust that its accurately identifying relatively high and low calorie-burn periods. If you see significant changes, it could indicate an underlying issue, such as a viral infection. Can you collect pulse ox data during the day? 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. Thats one of the reasons why companies like Biostrap stick with silicone bands, even though it renders their bands less comfortable and more difficult to adjust. Interesting deep dive. I always lift before Cardio and I lift pretty heavy and my highest Strain is under 7. If the strap is not tight enough, youll get inaccurate readings. Jos. Lifetime membership: $399 one-time payment (only available to founding members). We see on average across all of the different activities we collected on (over 30 different types) on over 20k data sets a 10% improvement [in accuracy]. When you start an activity, it shows your strain building in real time towards the suggested goal. 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. Of course, your sleep performance also plays a crucial role in recovery. Most videos I see has it on the right hand which I assume is the dominant hand for most. If I have a subscription for a while and then stop, is there anything I can still do with the whoop band? 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/. Moderate Strain (10-13) - This category indicates moderate stress is being put on the body, which helps maintain fitness. 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. of my laptop, HR 30. We will break it down into 3 pillars of performance to help you get a better understanding of how it works. Thats where WHOOP can help. @decker_saquan, 13. It's not even a measurement I ever really look at, especially since it's just derived from the other values. WHOOP uses your sleep to calculate the next day's Recovery. 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/. Ive been wearing Whoop for about 16 months and its impressive looking back at a years worth of data. 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. Check out https://michaelkummer.com/health/whoop-accuracy/ for more information on that. 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). I tried the Oura ring but it had large gaps that took about 2/3 of fmy sleep time. And I dont mean getting drunk. So if your body is managing post-workout stress and inflammation well, your HRV might be virtually unaffected. In general, the Strain scale is divided into 4 categories, shown below: Light Strain (0-9) - This strain category indicates room for active recovery with minimal stress being put on the body. You have to see your recovery score in the context of what youre trying to achieve. Given that, the Whoop strain is off and can give inaccurate advice. A six-month membership is 180 (30 a. As a result, such sensors are often more reliable when youre stationary, as opposed to during high-intensity exercise routines such as CrossFit. To burn an additional 1k calories to get to 3 on mine Id have to put in another 2 hours of HIIT activities? * RF-EMFs affect the activity of melatonin and voltage-gated calcium channels https://www.sciencedirect.com/science/article/pii/S2213879X17300330 On the flip side, my recovery score improved immediately as soon as I started to feel better. 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. On the flip side, you shouldnt be in the red for two weeks in a row. Some people, including my wife and I, often see less than optimal strain scores reported by WHOOP even after intense types of workouts such as CrossFit. I dont know for certain which sensor is right, but Im leaning towards WHOOP 4.0 just based on my own assessment. Im not aware of such an integration and Ive never used Garmin. See https://michaelkummer.com/health/whoop-accuracy/ for more information on that! Technology draws our attention away from how we're feeling. If that ever happens to you, as an apparent gadget lover, theres nothing wrong with admitting you initially overlooked the potential for harm. Since indirect calorimetry requires use of a device covering the nose and mouth, such a technology is not available in wrist-worn devices. However, I agree that a chest strap would offer an excellent alternative for those who wont like the wrist strap. Whats important to understand is that the recovery score WHOOP calculates is not correlated with the previous days strain. Some reviewers are under the impression that Strain Coach can or should replace a real coach. Michael, I currently have an Apple Watch 4, but love the way Whoop integrates your physiological measurements into actionable recommendations (i.e., sleep more tonight, hold off on working out right now, etc.). 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. The downside of red LED-based sensors is that theyre more prone to interference, especially when there is movement involved (i.e., during exercise). I liked the 2.0 so much better. Since so much of the information you get from WHOOP relies on its sensors and their accuracy, lets talk about the hardware in more detail. I also wear my Polar watch on my left hand so when my Whoop arrives tomorrow I plan to wear it on my right hand. Biostrap only characterizes Deep Sleep, not a breakdown of REM/Slow wave. Press question mark to learn the rest of the keyboard shortcuts. Men and women of equivalent size and with equivalent lean muscle mass tend to have very similar BMRs. Or does it require a subscription to function? Using incorrect biometric data, like an out-of-date weight, can further add to the error between your BMR estimate and truth. Why might we not hear about this more often? and how durable is the Woop strap for CF? In February 2019, WHOOP launched a new sleep-related metric called Sleep Efficiency. Thats obviously important for workout detection and exercise tracking. One of WHOOP 4.0s most exciting new features is Health Monitor, which gives you a daily report of your five most important health metrics, including: Any deviation from the baseline of these metrics could be an indication of a potential health issue or lifestyle choice your body was struggling with during the night. I am not a pro athlete either :) and just like the guidance. Only a few responses wont tell you what is clearly working for you, and whats not. I do BodyPump one day a week but then do a 3 mile morning walk 5 times a week. However, WHOOP also uses the accelerometer to assist with heart rate monitoring (the sensor is sensitive enough to pick up individual heart beats) and to keep tabs on your respiration rate while sleeping. For my running I use a Garmin Forerunner 235 which has the built in HR monitor. In a nutshell, monitoring skin temperature can give you insights into your sleep quality and overall wellness. Its really not up for debate. How is my recovery so high when I still feel so sore? A loose-fitting strap that prevents the sensor from maintaining good contact with the skin. Skin temperature monitoring is a new feature of WHOOP 4.0, thanks to a new sensor that wasnt present in the previous generation. Thats great news because, frankly, I didnt expect improved data collection! 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. How does Whoops sensors react to tattoos? Thats why I dont bother with WHOOPs strain scores. Same as with the Apple Watch (or any other wrist-worn device), proper contact with the skin is crucial for its accuracy. :). So instead of trying to compare the WHOOP Strap to a particular Fitbit model, I decided to compare the underlying technologies. Does the whoop need constant radio contact with your phone or can I go for a run without the mobile? 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). Try out an Apple Watch 4 or 5 with autosleep. While some people have complained about lower-than-expected strain scores, others have experienced the opposite. Ive found a less-than-ideal fit to be the primary reason for tracking issues. 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. How the hell did I see people burning 3-4K calories a day on some of the random groups Ive joined? 2. Unfortunately, WHOOP isnt immune to such growing pains. Overall, the app knows dozens of behaviors, from CBD use to the consumption of your last paleo meal to air travel. 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. @brobal. Hi Michael, Additionally, hardware upgrades are free. Out of curiosity have you tried the Oura band? You might get surprised. For example, endurance training such as running, biking or swimming often causes your heart rate to stay elevated for extended periods. Your body is a complex system that is working 24/7. 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. In this case, I'd agree there is something up. 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. In case you wonder why Im awake for more than an hour every night, its because we recently got a German shepherd puppy who still needs to pee once or twice a night. I do feel wrist geometry may play into the accuracy of the Whoop. The report visualizes your current training state based on your daily strain, your rate of recovery, and your sleep performance. 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 because these two restorative stages of sleep look relatively similar from the outside. Thanks for your feedback Chris and Im sorry to hear about your issues. A question thats on the mind of many current WHOOP 3.0 owners is whether the new sensor is more accurate than the old one. 1) Im not aware that you could use WHOOP to capture SpO2 data during the day. Lower recovery scores dont always translate into bad performance, especially if I slept well at least not on the level that Im on (performance wise). 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. I havent tried the biceps band yet, but its on my list! I know these new posts are probably tiresome. 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. 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. With previous generations of the WHOOP strap, swapping bands was a little bit of a pain. Based on the independent validation studies I referenced throughout this article, WHOOP is one of the most accurate fitness and sleep trackers on the market.Remember the electro-dermal activity sensor I mentioned before? The monthly payment covers the hardware (sensor/strap) and the service (ongoing reporting, algorithm updates). How does the membership incorporate device upgrades? 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. It's virtually impossible to separate the features of the Whoop 4.0 tracker and Whoop, the fitness-tracking service. I do see some minor discrepancies between my Apple Watch, WHOOP and the chest strap but Im not sure which device is most accurate. Plus, many users (including yours truly) often weaved the band through the loop of the sensor incorrectly, resulting in potential reliability issues. WHOOP VP of Data Science Emily Capodilupo has written about theconcerns associated with elevated respiratory rateamidst the coronavirus pandemic. 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. @sam_werner5. To see a breakdown of what's in the MPA, check out our locker post. Aside from listening to my body, I havent had a means by which to evaluate how recovered I was on a particular day. Instead, you can sign up for a WHOOP membership in the form of a monthly subscription for as little as $18 per month. More than that, I felt like I was dreaming the whole night, and I have vivid recollections of my dreams. 720 vs. 1900 calories. Is the whoop giving me bum data? As a result, you can expect lower strain scores for these types of workouts. Its hard to believe we have such opposite experiences. Based on the technology WHOOP uses and the sleep lab testing the company has done, its seems to be relatively accurate. The camera icon in the middle of the menu bar opens WHOOP Live, a feature that allows you to record workouts while overlaying your heart rate, strain, calorie, recovery and sleep information. Ouras goal is to provide you with daily feedback you can use to improve your health. Michael, danke fuer dieser Artikel es is sehr hilflich! Each ride on CAROL lasts for only 8 minutes and 40 seconds, but my heart rate only spikes during the two 20-second sprints that are part of the workout. What you might not know is how imprecise commercially available estimates of caloric intake and expenditure actually are. 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. but could they still be accurate? Not all of them use the same technology to track activity and sleep, and its difficult to compare apples to oranges. So, I consider the data as relative information. I equate the swimming to what I can do at my desk; move my arm overhead in circles and watch the HR on Whoop go up artificially. I have been debating between products such as Whoop, Fitbit, and the Apple watch. This is a good idea very badly executed. This is because your WHOOP day actually begins when you go to sleep the night before. That means you can easily take your WHOOP with you into the shower while its charging. 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. However, keep in mind that all EMFs do have biological effects. @craigiboywonder. 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. As mentioned above, I recorded my highest-ever strain score while building a chicken coop. When the WHOOP fitness tracker first launched, it had a hefty $500 price tag. What makes WHOOP a better choice than other wearables like Apple Watch or Oura Ring? 2) Do you mean the sensor or the band? Any thoughts? Late meals decrease the quality of my sleep (they result in less slow-wave and REM sleep). For now, WHOOP and its additional sensors (skin conductance, ambient temperature) is your best bet imho. I was really excited to get my Whoop..but right out out of the box my charger did not work, and I was thankful I ordered a second one. I used Strain Coach just once (to see how it works), because I dont think it adds any value to my exercise regimen. I received the white not grey Whoop 3.0 on Friday and it is nothing like the 2.0. Thank you in advance and thank you for a great review. 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? WHOOP offers a special algorithm that can be enabled to provide accurate sleep and HRV tracking for people who have irregular heart beats. So heres a list of issues that Ive come across (or that others have reported to me). you can also change your profile picture, weight and height. I would agree with your conclusions, except that integrations are crucial and will kill Whoop unless they grow and mature the offer. And again, credible perspectives (such as a Lancet paper youll find below) suggest the answer is yes (again, for AC electricity in the Hz range, Khz, and Mhz/Ghz radiofrequency radiation). Thats the amount of time Im awake after falling asleep and an excellent indication of sleep quality. Hi, I do not see the lifetime membership option online. Biostrap uses a pulse oximeter (red light), which allows for additional data capturing but is prone to interference. WHOOP is a fitness tracking wrist strap that works with a companion mobile app to provide unique health insights. So if WHOOPs Strain Coach suggests that you push it hard during a workout on a given day, but you know that you have a race coming up, maybe dont follow the recommendation and use your brain instead. Related: How I use the WHOOP Journal to hack my performance and sleep. NOTE: The longer your heart spends at an elevated rate, the higher your Strain will be. So stay tuned for that. what straps do you use for either wearable? If you'd like to support me, please use my links or purchase one of my supplements or branded shirts. You can also see how many calories youre burning and which heart rate zone youre operating in. 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. 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. Day Strain Strain is a summarizing metric of the cardiovascular load - the level of strain your training takes on your cardiovascular system as based on your heart rate - achieved during an individual Activity or over the course of a day. I stores all data on the band until it reconnects to the phone to transfer it. In a recent update we modified our algorithm to better model the dynamics of the lowest-intensity exercises and to better integrate the active burn and BMR formulas by smoothing the transition between rest and exercise modes. While anyone can benefit from WHOOP, it depends on what you are looking for out of a fitness wearable. While you may be getting good sleep, what do your other metrics look like compared to your baseline? They dont come even close of a real HR strap. It makes me even more excited to try Whoop. From a technical perspective, the light reflected by those hemoglobin proteins has a different wavelength depending on if they carry oxygen or not. Considering that Im a die-hard Apple fan and love my Apple Watch, I wasnt sure if I would continue wearing the WHOOP Strap after I was done testing it for this review. Despite being the best performing published algorithm of its kind, it has two primary issues first it was fit only to exercise conducted at an intensity of 57%, 77% and 90% of Max HR and therefore untested above and below these intensities, and second it was found to explain only 73.4% of the variance in true energy expenditure. 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. It also tells you how well you recovered overnight, and how hard you can push it that day. The article covers how the two devices stack up and takes a deep dive into Fitbits fitness tracking platform. 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