The Whoop Band is a remarkable piece of equipment.  If you have read some of my posts recently, you’ve seen me mention it.  I’m fascinated by all the data it collects.

The simplest way to explain what it does is that it takes the data it collects to determine how much strain your body has had and what your recovery level is at the beginning of each day.

Strain basically means what type of intensity your body went through during the day.  If your job is demanding or if you worked out hard, could give you a high level of strain for that day.  The max is a 21.

Depending on how recovered you are for that day will determine if you should do an activity or activities that will give you a high strain score.

If you are in the green, you are ready to really push it.  Yellow is okay to workout.  Red means you should probably not do anything taxing.  You might need to rest.

I’ve been beta testing this with a few athletes and it is interesting to see how much sleep will affect your recovery – positively and negatively.  Take a look at this.


Athlete A had a Saturday and Sunday and during the day did little to no activity.  No practice, workouts, or anything.  Saturday’s recovery was a 68%, Sunday’s was a 63% with 5.5 or less strain both days.

But Sunday night there was a dance and sleepover afterwards.  Athlete A stays up until 3 in the morning and gets 6 hours and 8 minutes of sleep.  Recovery for Monday is 12%.  That is definitely in the red. Not good!


Athlete B starts Friday with a recovery of 94% and does a lifting workout that day.  Total strain for the day was 7.8.  Athlete B gets 7 hours and 50 minutes of sleep (not time in bed, but total sleep time) going to bed at a decent time between 10:00 and 11:00 pm.

Saturday comes and has a 95% recovery.  Participating in a track meet that day, Athlete B is ready to perform well.  Athlete B runs in 3 races, burns over 3000 calories (about double what Athlete B typically burns), and has a strain of 18.6.

WOW!!  The body is cooked.  Remember, 21 is an all-out max strain day.

Athlete B goes to bed early and gets 9 hours and 26 minutes of sleep time.  Because of that high strain the day before, the body needed the sleep.  Because Athlete B got that sleep, the recovery was at 81%.  Not the 95% seen the day before, but still in the green and still very good.

Probably could have done a workout that day and been fine, but Athlete B didn’t and the strain was 4.4.  A light strain helps with the recovery.

The problem is that night Athlete B gets 5 hours and 32 minutes of sleep and the recovery the next day is 76%.

How does the recovery go down on a day when the strain was light and Athlete B really did nothing?

The lack of sleep the following night did not allow the recovery process to continue.  Albeit 76% isn’t bad, you don’t want the trend to continue down.  Get the rest you need to allow the body to recover.

Knowing this data could really help your athlete compete to the best of his/her ability.  And it is probably as simple as going to bed at a good time and getting plenty of rest.  Easy huh!