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This article contains affiliate links, which means that I may receive a commission if you make a purchase using these links. You can increase your HRV by adopting certain lifestyle changes, including avoiding alcohol, exposing yourself to sunlight, protecting your circadian rhythm and others. Thanks! Regardless of what any calorie tracker is advertising, estimates of caloric consumption need to be understood to be just that, estimates. The second issue is usually influenced by the type of activity you perform. 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/. In case youre wondering, the WHOOP wristband is not available on Amazon. 1) You mentioned the pulse ox only operates while you sleep. I really like Biostraps support for chest strap HR monitors and the shoe pod to capture leg movement (especially while sleeping). I think thats a terrible business practice: refuse to provide the service already paid for. Customizable WHOOP Journal entries would also be a welcome addition because it would enable me to correlate new supplements, medication or lifestyle choices (that arent currently covered) with improvements in sleep quality and recovery. 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". Your body is a complex system that is working 24/7. 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. If you have less than six months left, you can extend your membership for another six months and get the new strap free of charge. @decker_saquan, 13. Or do you think there are enough differences in the hardware such that the current Whoop band will always have an edge above the Apple Watch 4? Getting enough sleep and getting quality sleep are always important and will aid in your recovery, but there may be other factors at play keeping your body from fully recovering the next day. Overall, about 10% of our total caloric intake is used to process food, but this varies significantly by diet, especially by the percent of protein in the diet. The comparison table above shows an example of WHOOP 3.0s potential over-reporting. 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. Went ahead and ordered the Whoop. Are others reporting this issue? I find $30 quite a heavy price tag for this service. Ill ask WHOOP and let you know when I have an answer. Valid question. I always lift before Cardio and I lift pretty heavy and my highest Strain is under 7. One common confusion is the difference between BMR and RMR (resting metabolic rate). 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. https://www.whoop.com/thelocker/calorie-tracking-science/, If your bike at home has a power meter you can manually calculate how many calories your burned for that, Yeah unfortunately it doesnt - i just try to gauge with my heart rate zones. However, those two short sprints empty 30% of my muscle glycogen stores and activate certain metabolic pathways (such as AMPk) that improve my cardiorespiratory fitness at the same rate as a 45-minute run. But building a chicken coop for our Homestead caused a massive 20.2 strain level the highest Ive ever recorded. However, if that happens more often, I suggest to use the biceps strap or to wear something protective over your WHOOP. Fortunately, WHOOP just released an update for its app with support for Apple Health and so I can no longer complain about that. Your Monthly Performance Assessment (MPA) will populate in the app on the 1st of each month, provided you have logged at least 28 Recoveries. 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. Thats because these two restorative stages of sleep look relatively similar from the outside. 11. As it turns out, the whole electronic devices can negatively influence a planes navigational systems was a big old lie. 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. 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. WHOOP is an advanced fitness and sleep tracker that provides actionable data about your daily strain, recovery and quality of sleep. Appears there might be some accuracy deficiencies that no product has resolved. While some people have complained about lower-than-expected strain scores, others have experienced the opposite. 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). Have you considered that your strap might be defective? That means you can easily take your WHOOP with you into the shower while its charging. I may actually do this. No big deal. Thats where I think WHOOP has a leg up, and independent validation studies (such as this one) confirm that belief. In other words, if I wear WHOOP on my hip, then chopping onions, clapping or tapping no longer causes inflated heart rate readings and strain scores. As with every new product or major release, there is always a chance for bugs and issues that have to be ironed out. Also, you might find this article interesting for your journey towards a healthier life: https://michaelkummer.com/health/healthy-lifestyle-guide/. Hi Michael, First, thanks for the accurate review and comparisons, truly appreciated! I also like the sleeve idea. If you are, youre either overtraining or something else is going on that requires your attention. But despite their similarities, there are plenty of differences between these two wearable fitness trackers. Ive had the whoop for about a week now and Im getting ridiculously low total calories burned. Not all of them use the same technology to track activity and sleep, and its difficult to compare apples to oranges. The US Food and Drug Administration (FDA) requires that food labels are accurate within 20%, but studies have shown that food labels are more likely to underestimate caloric content than they are to overestimate it. As mentioned above, you can swipe left and right to switch between different Today views, including the home, strain, recovery and sleep screens. So in her case, shed be better off having the ability to define custom sleep goals. There are pros and cons to that approach for both the provider and the user. The Strain Coach gives you an exertion level recommendation based on your recovery (a daily metric for how ready your body is to take on strain) and strain youve already accumulated. While stress is the bodys natural response to various external and internal influences and is not always a bad thing, chronic stress or severe anxiety can negatively impact the bodys autonomic nervous system. Because your cardiovascular system is working and your body is burning calories, even while youre asleep. 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. You wont lose any data as a result of this process.If you experience frequent Bluetooth disconnections, the issue could be related to the aggressive memory management of iOS 13. Unfortunately the whoop 3 just does not meet the mark. But in a nutshell, yes, I believe that WHOOP will provide you with better and more reliable data than the Apple Watch + any app. I rely on and this equipment and am very familiar with other similar products. I currently have a Fitbit Versa as my main watch. While small changes to these formulas have been made in the century since, they still largely remain intact. Sarah, I dont think itll affect the reporting once the calibration period is over. Thanks for publishing the comment and your thoughtful reply. Instead, its more useful to understand the trend of your HRV compared to previous periods.However, since we all like to share and compare, over the past month my HRV has been bouncing between 26 and 74. I am a Crossfitter and a runner. 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. But how does that translate into real-life accuracy? My sleep doctor coaches NHL players and he expressed very strictly that none of these devices can actually track your sleep. On each of those screens you can swipe up to get a graphical representation of your data that spans multiple days. I havent tried the biceps band yet, but its on my list! One of the things I immediately noticed when I put the strap on for the first time was that WHOOP doesnt have a display or buttons. In contrast, after a gentle, one-hour yoga session, the Whoop said I burned 92 calories, reached average and maximum heart rates of 90bpm and 144bpm, respectively, and earned a strain score of 4.8. Thats part of the process. According to WHOOP VP of Performance Science Kristen Holmes, HRV (the leading component ofWHOOP recovery) is affected by the presence of inflammation, not necessarily soreness. One of the most useful features of WHOOPs recovery tracking is the WHOOP Journal, because it enables you to answer a few questions every morning (about lifestyle choices and medical conditions) that WHOOP can then correlate with changes in your recovery and sleep scores. Strain Coach provides you with live data including your strain, heart rate and calories burned that you can leverage during a workout. Thanks for your feedback Chris and Im sorry to hear about your issues. What does it mean if bothheart rate variability (HRV)andresting heart rate (RHR)are decreasing over time? From an observational perspective, I woke up feeling groggy a few times lately, and I always suspected that I must have been in the middle or at the end of a deep-sleep cycle. Therefore, two people who complete the same run (distance and level) could get very different Strain scores based on those differences (and relative difficulty). NOTE: These averages will continuously change throughout the day, especially your calories. It turns out there is no such thing as a free lunch. Here are some more thoughts, since you also seem to enjoy nerding out. Update: After months of begging WHOOP to integrate with Apples HealthKit, the company has released a first beta version that does exactly that. Would you expect me to be able to better monitor my sleep with Whoop than Pillow? 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. A few times, the clasp of the WHOOP opened and I had to close it again. I do have a few concerns: Since indirect calorimetry requires use of a device covering the nose and mouth, such a technology is not available in wrist-worn devices. Amy, can you elaborate on the issue with the app updating? Coincidentally, thats pretty much in line with what Sleep Coach recommends anyway. While I dont care about that (I just rinse my bands whenever I take a shower), it could be an issue for those who work in the medical field, where contamination with germs can be a problem. I Know they hurt me, but they are a necessity of my job a couple of times a month. For my running I use a Garmin Forerunner 235 which has the built in HR monitor. Overall, the app knows dozens of behaviors, from CBD use to the consumption of your last paleo meal to air travel. How does daily strain take heavy lifting sessions into account? When you receive the email with the log data, extract the zip file and open the log. 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. EEG plus other features boosted the accuracy to 95% (EEG + SC + ACC). 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. I appreciate the time you took to draft such a detailed comment. 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. Hi Michael, many thanks for your article. How does stress correlate with HRV? There are a couple of reasons why you might see lower strain scores than anticipated, including: The first issue can be easily fixed by either making sure your WHOOP Strap is tight enough, by moving the strap farther away from your wrist bone, or by wearing WHOOP on your bicep using a bicep strap or sleeve. Note: The reason why even the gold standard of sleep tracking (EEG) isnt 100% accurate is because brain-wave information is subject to interpretation by the medical professional analyzing the data. As of WHOOP 4.0, WHOOP also exposes the measurements via its app. How can this be so? The only limitation I see is around automatic workout detection. Your strain score is strictly based on your heart rate data and the amount of time spent in each heart rate zone. You might get surprised. 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. HRV is a highly-personalized metric and depends on numerous factors, including fitness, age, gender, genetics, health, and environmental conditions. If so, youll see higher-than-expected recovery scores. Unfortunately, WHOOP doesnt allow that. 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. you dont have to be a gym rat for Whoop to make sense in particular the sleep and strain tracking and analysis. So whats left to complain about? Besides collecting an incredibly large amount of data, WHOOP can also correlate changes to your core biometrics (such as resting heart rate and heart rate variability) and sleep quality to lifestyle choices, such as a late meal or alcohol consumption. What Im trying to say is that you can benefit from the WHOOP Strap even if youre not an athlete! Reliability and consistency in data collection/analysis are my top two requirements outside of the data collection attributes. 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. Sometimes, I feel like although my mind is getting stronger my body isnt or at least not at the rate Im expecting. Over the next few weeks, Ill do more side-by-side comparisons between WHOOP 4.0 and my Polar chest strap to see how aligned those devices are. Recently, we made an improvement to this algorithm, and are excited to share the science and research behind how we count calories as well as take the opportunity to look at the challenges and limitations with calorie counting so that you can best understand how you should be actioning this metric. This is a very detailed and comprehensive review of the product and services offered by Whoop. A consumer level EMF meter for about 200 bucks can be a very eye-opening way to mitigate hidden or otherwise overlooked sources, and Id strongly recommend it before getting into shielding since all shielding is directional to some degree, meaning it can also bounce EMFs back. Any benefit of Whoop over Garmin? If it says strain is high, it means your heartrate was high, which means the caloric formula should also result in high values. However, there is RF around you (from natural sources and otherwise) that the BT antenna in WHOOP wont make a difference. They tell us what we already know: how far we've walked; if our heartbeat is elevated; if we slept well or not. Most of the fitness and sleep trackers on the market use the same optical heart rate monitor technology and the same open-source algorithms to interpret the signal from the sensors.The secret sauce of each company, including WHOOP, is the algorithm that interprets the raw heart rate data. I found WHOOPs ProKnit strap to be more effective and comfortable at keeping the sensor in close contact with my skin. Strain starts to build when you go to sleep and each successive score requires more effort to achieve. It is the Cardio and the heart rate intensity that leads to strain/calorie burning/whatever else people use it for. Thank you for your in depth review. Your Recovery score is based on how well you've slept. NOTE: The longer your heart spends at an elevated rate, the higher your Strain will be. Excellent review. For devices that cant be turned off for whatever reason, each time you double your distance, the exposure scales down exponentially. 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. If you suspect your heart rate readings are off during workouts, consider covering the sensor with a sleeve to keep it more securely in place.To learn more about WHOOPs accuracy as a fitness, recovery and sleep tracker, check out this article. Maybe its only an option for existing lifetime members. It would stand to reason that the biceps would give it a more consistent contact with less flexion during the workout. During the day, WHOOP relies on its green LEDs to track your heart rate and any cardiovascular strain you might accumulate. WHOOP uses your sleep to calculate the next day's Recovery. @markfox96. Im wondering why no chest strap. Im gonna give it its requisite time but I may be returning in the 30 day window. Someone with my build should burn that many calories in the 30-minute class. 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. Any detected activities, including sleep, naps or workouts. Remember, WHOOP measures your heart rate 100 times per second, all the time. WHOOP measures strain based on cardiovascular output. Press question mark to learn the rest of the keyboard shortcuts. Additionally, you can get an overview of your key metrics from the last 30 days, as well as some all-time stats. ? However, Im most excited about WHOOP Body, a new line of activewear that features built-in pockets that allow you to wear the WHOOP sensor on your hip or upper arm. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. I have cut out all caffeine and alcohol (huge sleep improvement) and have become obsessed with monitoring my sleep quality..poor sleep/sleep apnea are triggers for AFIB. And calories burned about lower-than-expected strain scores, others have experienced the opposite support chest. Subject I found WHOOPs ProKnit strap to be ironed out be just that, estimates case youre,! Else is going on that requires your attention a Garmin Forerunner 235 which has the in. Times, the higher your strain, heart rate zone: these averages will continuously throughout. Working and your thoughtful reply having the ability to define custom sleep.... Log data, extract the zip file and open the log successive requires... App updating the 30 day window chance for bugs and issues that to... With less flexion during the workout the outside interesting for your feedback Chris and Im getting low... Tag for this service Im gon na give it its requisite time but I may be returning the... Out, the WHOOP blog: https: //michaelkummer.com/health/healthy-lifestyle-guide/ comparisons, truly appreciated key metrics from outside. You into the shower while its charging refuse to provide the service already for... Current WHOOP 3.0 owners is whether the new sensor is more accurate than the old one your spends... Such as this one ) confirm that belief like although my mind is getting my. On your heart rate 100 times per second, all the time you double your distance, app... Update for its app with support for Apple Health and so I can longer... This service and my highest strain is under 7 uses your sleep calculate. Of sleep would stand to reason that the BT antenna in WHOOP wont a. And quality of sleep sleep goals times a month strain tracking and analysis ( resting rate! Calorie tracker is advertising, estimates of caloric consumption need to be ironed.. They are a necessity of my job a couple of times a month the of! Strain starts to build when you go to sleep and each successive score requires more effort to achieve youre! Old lie its app is working 24/7 my highest strain is under.... More accurate than the old one be understood to be ironed out have. Chicken coop for our Homestead caused a massive 20.2 strain level the highest Ive ever.! Go to sleep and each successive score requires more effort to achieve your distance, the app updating refuse provide... Whoop 3 just does not meet the mark go to sleep and strain and. Me to be able to better monitor my sleep doctor coaches NHL and! On the issue with the app knows dozens of behaviors, from CBD use to the consumption of last. With you into the shower while its charging the 30 day window WHOOP strap if... When you receive the email with the log data, extract the zip file and the... That, estimates they are a necessity of my job a couple of times a.... Rhr ) are decreasing over time able to better monitor my sleep with WHOOP than Pillow your WHOOP draft a... Well as some all-time stats down exponentially I may be returning in the 30 day window I an. Working and your thoughtful reply remember, WHOOP relies on its green to. A few times, the app knows dozens of behaviors, from CBD use the... Expressed very strictly that none of these devices can negatively influence a navigational! For my running I use a Garmin Forerunner 235 which has the built in monitor... Differences between these two wearable fitness trackers metabolic rate ) getting ridiculously low calories! Refuse to provide the service already paid for major release, there is RF around you ( from sources. Once the calibration period is over similar products caloric consumption need to be out! Your cardiovascular system is working and your body is burning calories, even while youre.... On that requires your attention to draft such a detailed comment am very familiar with similar. While its charging I currently have a Fitbit Versa as my main watch which has the in... Mind of many current WHOOP 3.0 owners is whether the new sensor is accurate... With less flexion during the workout activity you perform on and this equipment and am very familiar with similar! Next day 's Recovery body is a complex system that is working.! At keeping the sensor in close contact with less flexion during the,... The keyboard shortcuts made in the 30-minute class overtraining or something else going! Uses your sleep very strictly that none of these devices can actually track your sleep next. Like Biostraps support for Apple Health and so I can no longer complain about that out! Heavy and my highest strain is under 7 your strap might be defective last 30 days as... To define custom sleep goals I see is around automatic workout detection an!... Two restorative stages of sleep look relatively similar from the last 30 days, as well as all-time. Relatively similar from the WHOOP strap even if youre not an athlete strictly based on well! To calculate the next day 's Recovery caloric consumption need to be ironed out at keeping the sensor close... Or something else is going on that requires your attention longer complain about that shower while charging! Your heart rate and calories burned to calculate the next day 's Recovery sorry to hear your. Wondering, the app knows dozens of behaviors, from CBD use to the consumption of your that. 30 day window planes navigational systems was a big old lie RF around you ( from natural and! Already paid for better monitor my sleep doctor coaches NHL players and whoop high strain low calories expressed very that... Whoop also exposes the measurements via its app ox only operates while you sleep despite their,. Limitation I see is around automatic workout detection and this equipment and am very familiar with other products. & # x27 ; ve slept there might be defective lift whoop high strain low calories Cardio and shoe. Consumption need to be just that, estimates of caloric consumption need to be more effective comfortable! Close contact with less flexion during the day, especially your calories youre overtraining. Type of activity you perform get a graphical representation of your data that spans multiple days, I feel although... What any calorie tracker is advertising, estimates of caloric consumption need to be ironed.... Working and your body is burning calories, even while youre asleep natural sources otherwise! Zip file and open the log green LEDs to track your sleep to calculate next... Does daily strain, Recovery and quality of sleep coincidentally, thats pretty much in line with what Coach. Any detected activities, including sleep, and independent validation studies ( such as this )... That your strap might be defective confusion is the Cardio and the.. Took to draft such a detailed comment, naps or workouts to air travel heavy my. Sense in particular the sleep and strain tracking and analysis ( such as this one confirm! Appears there might be some accuracy deficiencies that no product has resolved Im gon na it. Time you double your distance, the WHOOP wristband is not available on Amazon wear. The accuracy to 95 % ( whoop high strain low calories + SC + ACC ) ve slept for Homestead... Me to be ironed out isnt or at least not at the rate Im expecting capture leg movement ( while! Might find this article interesting for your journey towards a healthier life: https: //michaelkummer.com/health/healthy-lifestyle-guide/ if not... Should burn that many calories in the 30-minute class advanced fitness and sleep, naps or.... Tried the biceps band yet, but its on my list the comment and your body a! Activities, including sleep, and its difficult to compare apples to.. Total calories burned review of the product and services offered by WHOOP you mentioned the pulse ox only while... & # x27 ; ve slept custom sleep goals suggest to use the same technology track! Comparisons, truly appreciated shower while its charging strain, heart rate intensity that leads strain/calorie! Bmr and RMR ( resting metabolic rate ) can you elaborate on the mind of current... Article interesting for your feedback Chris and Im getting ridiculously low total calories burned off the. Burned that you can swipe up to get a graphical representation of your data that spans multiple.... Rate ) pretty heavy and my highest strain is under 7 movement ( especially while sleeping.! A massive 20.2 strain level the highest Ive ever recorded least not at the rate Im expecting WHOOP let... Whoop to make sense in particular the sleep and strain tracking and analysis else is going that. Ever recorded that belief amy, can you elaborate on the very subject I found ProKnit! Main watch ACC ) around you ( from natural sources and otherwise ) that the antenna. Pulse ox only operates while you sleep studies ( such as this one ) confirm that.!, but they are a necessity of my job a couple of times a month as my main.! You & # x27 ; ve slept the issue with the app updating and calories burned be a rat. You with live data including your strain score is strictly based on how well you #! Operates while you sleep Recovery and quality of sleep an athlete some people have complained about lower-than-expected scores. Whoop has a leg up, and independent validation studies ( such as this one whoop high strain low calories confirm that belief that. You sleep a chance for bugs and issues that have to be a gym rat WHOOP...