U S E R M A N U A L 1 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART INTRODUCTION Welcome to WHOOP!
WHOOP is the performance optimization system designed to help elite athletes and teams win. Through a sleek wrist-
worn strap that measures strain and recovery, WHOOP provides key insights into an athletes health, fitness, and gen-
eral well-being. WHOOP is always on, providing a complete picture that helps balance training plans, prevent injury, and improve team performance. Our mission: Higher performance through accountability and knowledge. Welcome to the Performance Lifestyle. 2 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART 2 5 TABLE OF CONTENTS Charging the WHOOP Strap .................................................. Charging the Battery Pack ..................................................... Positioning the WHOOP Strap .............................................. Adjusting the WHOOP Strap ................................................. Connecting the WHOOP Strap ............................................ Introduction ...................................................................................................... Contents ....................................................................................... The WHOOP Strap The WHOOP Mobile App WHOOP Strap Status ............................................................... The Menu .................................................................................... The One Day Overview ......................................................... Strain Page ................................................................................. Activity Breakdown................................................................... Recovery Page .......................................................................... Recovery Statistics ................................................................... Sleep Performance Page ...................................................... Detailed Sleep Statistics ........................................................ Sleep Needed Page .............................................................. Sleep Coach .............................................................................. Calendars .................................................................................. Date Changing & Syncing .................................................... Initiating an Activity or Sleep ............................................... Completing an Activity .......................................................... Team Pages .............................................................................. Support ....................................................................................... 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 3 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART CONTENTS 4 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Contents Inside your can you will find a charged WHOOP Strap and a Getting Started card. You will also find your fully charged Bat-
tery Pack and USB Cable packed in the WHOOP Travel Puck. TABLE OF CONTENTS WHOOP Strap Disposable Stand Getting Started Card WHOOP Travel Puck WHOOP Battery Pack USB Cable 5 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP STRAP Charging the WHOOP Strap Simply slide the fully charged Battery Pack onto the WHOOP Strap in the di-
rection shown. The Battery Pack should slide along the slots on the sides of the device, just under the clasp, and will lock into place so that the Battery Pack engages with the Side Contacts of the WHOOP Strap. The Battery Pack should be left on the WHOOP Strap for 90 minutes for a full charge. Once fully charged, the WHOOP Strap will last approximately 30-36 hours* before needing to be charged again.
* This is assuming a 100% charged battery and includes one 60 minute Activity and an 8 hour Sleep Activity. 6 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Charging the Battery Pack The Battery Pack should be plugged into the Micro USB for 150 minutes for a full charge. The Battery Pack contains LEDs that will indicate when it is fully charged. The LED will change from Red to Green when fully charged. When attached to the WHOOP Strap, the Battery Pack will indicate the battery level of the WHOOP Strap when dou-
ble-tapped. WARNING: High impact strikes, exposure to temperature extremes and or recharging below 0 degrees C, may result in a serious lithium battery failure. THE WHOOP STRAP 7 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP STRAP Positioning the WHOOP Strap The WHOOP Strap should be placed on the wrist, about 1 cm above the bone of your wrist. The WHOOP Strap should be snug, but not too tight - just tight enough to ensure the sensors make solid contact with your skin. As a good rule of thumb, if you can slide your pinky finger under the strap, it is likely too loose. 8 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Adjusting the WHOOP Strap You can adjust the band of the WHOOP Strap by pulling the excess band through the bar at the end of the housing. Note that the band should be threaded over and down through the inner slot, then back up through the outer slot. This allows the housing to sit closer to the surface of your skin and ensures the sensors make solid contact. You should trim the excess band for a more comfortable fit. Be sure to use sharp scissors and leave at least an inch of excess band. You can also wash the band with soap and water. THE WHOOP STRAP 9 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP STRAP Connecting the WHOOP Strap To connect a WHOOP strap, click the iPhone Settings button, and select Bluetooth. Be sure Bluetooth is enabled. Find the ID for your WHOOP Strap and select it. Your ID is located on the top of the sensor, as shown below. The status will change to Connected once the Blue-
tooth connection is made. The first time you connect your WHOOP Strap to your device, it will be listed under Other Devices. 10 Enable Bluetooth Locate your WHOOP Strap ID WHOOP // USER MANUALARTARTARTARTARTARTARTARTART WHOOP Strap Status The Strap Status page in the WHOOP App allows you to monitor the Battery Level and Bluetooth connection of the WHOOP Strap. You can also see the WHOOP Strap ID and the version of firmware the Strap is running. Double Tapping the Whoop Strap By double tapping the top of the WHOOP Strap sensor, the LEDs along the side will illuminate to indicate the status of the battery. This can also be done with the Battery Pack connected. THE WHOOP MOBILE APP WHOOP Support Bluetooth Status WHOOP Strap Battery Level WHOOP Strap ID & Firmware Current Heart Rate 11 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP The Menu To navigate the WHOOP iOS App, access the Menu by selecting the icon at the top left corner of the screen. From the Menu, you can access your One Day Overview, Strain, Recovery and Sleep pages, start recording an Activity, or add a past Activity after you completed it, access the Sleep Coach feature access your Team Strain and Recov-
ery pages, access the Strap Status page to receive up to date status of your WHOOP Strap, including connection and battery life. change your Settings, access Help and email Support Logs to WHOOP Customer Support, or Log Out of the app. 12 Overview, Strain, Recovery, Sleep Initiate an Activity Add a past Activity Access Sleep Coach Access Team Strain & Recovery Strap Status Settings Help / Support Logs Log Out WHOOP // USER MANUALARTARTARTARTARTARTARTARTART One Day Overview This page gives you a one day view of your Day Strain, Activities, Recov-
ery, Sleep Score, and calories burned during Activities throughout the day. The System Status Box gives you an at-
a-glance status of the WHOOP system. You can access your full day timeline view by tilting your device horizontally. THE WHOOP MOBILE APP 13 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Strain Page The Strain page provides a summary of a days Strain, as well as the statis-
tics (Calories burned, Average Heart Rate, and Max Heart Rate) for that day relative to the average of the last two weeks. You can access the days individual Activities, the Strain score for each of those Activities, and allows you to ac-
cess the statistics for each Activity. To access the Strain page, simply swipe left from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down. 14 Access the Calendar Day Strain Access the Days Activities Individual Activities and Strain Access Day Strain Statistics WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Activity Breakdown By selecting an individual Activity from the Strain page, you can access a de-
tailed breakdown of the Strain for each Activity. This page features detailed Raw Heart Rate for the duration of the Activity, Average Heart Rate, Max Heart Rate, Duration and Calories burned. You can also access the Map of the Activity for Running, Cycling, and other GPS-track-
able Activities. You can also Edit Activities to change Start and Stop times, or the Activity type. THE WHOOP MOBILE APP Activity Information and Strain Edit Activity Raw Heart Rate Activity Statistics GPS Map (when applicable) 15 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Recovery Page The Recovery page provides a summa-
ry of a days Recovery, calculated au-
tomatically during the last 5 minutes of Slow Wave Sleep. This page also gives you access to the Recovery statistics for that day relative to the average of the last two weeks. You can access the User Input logged for that days Recovery. To access the Recovery page, simply swipe left twice from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down. 16 Access the Calendar Day Recovery Access User Input Access Recovery Statistics WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Recovery Statistics By tapping the window under the Recovery score, you can access a summary of Recovery statistics -
Heart Rate Variability, Resting Heart Rate, Sleep and Recent Strain - for that day relative to the average of the last two weeks. THE WHOOP MOBILE APP Access the Calendar Day Recovery Access User Input Recovery Statistics 17 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Sleep Performance Page The Sleep Performance page provides a summary of the previous nights sleep, primarily the Sleep Performance score, which is the Hours of Sleep compared to the amount of Sleep Needed. This page also provides statistics (Time in Bed, Disturbances, and Latency) for that night relative to the average of the last two weeks. You can access more detailed statistics by touching the Hours of Sleep and Sleep Needed. To access the Sleep page, simply swipe left three times from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down. 18 Access the Calendar Sleep Performance score Sleep Needed
(Access to detailed statistics) Hours of Sleep
(Access to detailed statistics) Sleep Statistics WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Detailed Sleep Statistics This page gives you a detailed break-
down of the previous nights sleep in relation to the average of the last two weeks. You can view Time in Bed, the number of Disturbances you experi-
enced, your Sleep Latency (the amount of time it took you to fall asleep), and time spent in each Sleep Cycle. You can also see a snapshot of your Raw Heart Rate. You can access this page by touching the Hours of Sleep on the Sleep Perfor-
mance page. You can also access User Input by swiping left. By tapping Edit, you can change Time in Bed to regenerate your Sleep Perfor-
mance and Recovery. THE WHOOP MOBILE APP Edit Time in Bed Raw Heart Rate graph Sleep Statistics: Time in Bed, Number of Disturbances, Sleep Latency, Sleep Cycles 19 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Detailed Sleep Needed Statistics This page gives you a detailed break-
down of your Sleep Need from the pre-
vious night. You can view your Baseline Sleep Need, amount of time added for Recent Strain or any accumulated Sleep Debt, and any reduction due to Recent Naps. You can access this page by touching the Sleep Needed on the Sleep Perfor-
mance page. 20 Total Sleep Needed Sleep Needed Statistics:
Personal Baseline, Recent Strain, Accumulated Sleep Debt, Recent Naps WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Sleep Coach The WHOOP Sleep Coach allows you to plan your bedtime around the amount of sleep you need. Select whether youd like tomorrows perfor-
mance to allow you to Peak, Perform, or simply Get By. Then select what time you need to wake up. The WHOOP Sleep Coach will calculate your Suggested Time to Bed based on your Sleep Need and how much Time in Bed you would need to reach that Sleep Need. THE WHOOP MOBILE APP Tomorrows target performance Recommended Time in Bed to achieve your terget performance Suggested Time to Bed Desired time to wake up Sleep Need for tonight 21 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Initiating an Activity or Sleep To initiate an Activity or Sleep, simply tap the blue bar at the bottom of the screen to access the Activity Menu. Select the Activity and hit Start Activity. Be sure your WHOOP Strap is connect-
ed to your device before you begin. 22 Access or hide Activity Menu Select Activity Select Sleep START ACTIVITY Once youve selected the Activity, select Start Activity to begin. WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Completing an Activity To complete an Activity or Sleep, simply tap End & Save at the top right of the screen. Should you need to discard an Activity, tap Discard at the top left of the screen. Select End & Save to complete your workout and upload your data. You will receive this notification if you were disconnected from Bluetooth during your Activity. The App will notify you when your data is complete. THE WHOOP MOBILE APP Discard Activity data End, Save and upload Activity data Real Time Heart Rate Percent of Max Heart Rate Current Activity Statistics 23 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Sleep Auto-Detection WHOOP detects when you fall asleep and wake up and then logs that period as Sleep. Using Sleep Auto-Detection, you can track your Sleep and receive Recovery scores without having to man-
ually start and stop or add your Sleep. If you wake up and WHOOP has detect-
ed a Sleep (but is waiting to make sure youre fully awake before ending it), you may see a Sleep Detected - Process Now entry on your Overview screen. Tapping Process Now will let WHOOP know that you are not planning on extending this sleep and the system will therefore begin processing your Sleep Activity. 24 Process Auto-Detected Sleep Activity WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Day Strain Day Strain is a measure of the Strain you have accumulated over the course of an entire day. While individual work-
outs receive Strain Scores to indicate your level of cardiovascular effort for that discrete period of time, Day Strain provides you with a full picture of the Strain you are putting on your body each day. Day Strain is very useful in determining what non-exercise activities are con-
tributing the most to your accumulated Strain. This statistic can help you better plan your days leading up to a com-
petition, or can help identify activities during your day that may be contribut-
ing to elevated Strain. In addition, Day Strain gives you credit for activities you may not consider to be workouts, such as your daily commute. THE WHOOP MOBILE APP Day Strain Score Day Statistics 25 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Calendars You can navigate to previous days from the Strain, Recovery and Sleep Performance pages by accessing the Calendar view at the top of each page. Simply touch the word Today at the top of the screen to pull down the calendar. The dates of the calendar are color coded as well. In the Strain Calendar, days colored blue with a blue dot indi-
cate a Day Strain of 10 or higher. Days in the Recovery calendar are color cod-
ed red, yellow or green to indicate that days Recovery. In the Sleep Calendar, days with a Sleep Performance of 70%
or higher are colored pale blue with a pale blue dot. 26 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Date Changing and Syncing In addition to the Calendars, you can navigate to previous days from the Strain, Recovery and Sleep Perfor-
mance pages by swiping up and down. Swipe down to move forward one day. Swipe up to move back one day. Swiping down while on Today will sync the App with the WHOOP Server. THE WHOOP MOBILE APP 27 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART THE WHOOP MOBILE APP Team Pages If you belong to a team, you can view your Team Strain, Recovery and Sleep pages. These pages show leader-
boards for that day, including the team average. 28 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART Support & Help Center You can access the Help section from the Menu for answers to frequently asked questions or to report a problem to WHOOP Customer Support by either email or phone. The Call Center is available Monday - Friday during normal business hours. The Help Center is a great resource to find answers, from Getting Started, to Using the Mobile and Web App. It even includes tips to help optimize your training. THE WHOOP MOBILE APP 29 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART WHOOP Strap 2.0 Model #: WS20 Bluetooth Qualification Declaration ID: D025845 FCC ID: 2AJ2X-WS102 IC: 22056 -WS102 FCC This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions:
(1) this device may not cause harmful interference, and
(2) this device must accept any interference received, including interference that may cause undesired op-
eration. Caution: The changes or modifications to this unit not expressly approved by the party responsible for compliance could void the users authority to operate the equipment. Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pur-
suant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio fre-
quency energy and, if not installed and used in accor-
30 dance with the instructions, may cause harmful inter-
ference to radio communications. However, there is no guarantee that interference will not occur in a par-
ticular installation. If this equipment does cause harm-
ful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the inter-
ference by one or more of the following measures:
Reorient or relocate the receiving antenna. Increase the separation between the equipment and receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is con-
nected. Consult the dealer or an experienced radio/TV technician for help IECS This Class B digital apparatus complies with Canadian ICES-
003. Cetappareilnumrique de la classe B estconforme la norme NMB-003 du Canada. This device complies with RSS-247, Issue 1 of the Industry Canada Rules. Operation is subject to the following two con-
ditions:
(1) This device may not cause harmful interference, and
(2) this device must accept any interference received, includ-
ing interference that may cause undesired operation. Ce dispositif est conforme la norme CNR-247, 1re dition, dIndustrie Canada applicable aux appareils radio exempts de licence. Son fonctionnement est sujet aux deux condi-
tions suivantes:
(1) le dispositif ne doit pas produire de brouillage prjudicia-
ble, et
(2) ce dispositif doit accepter tout brouillage reu, y compris un brouillage susceptible de provoquer un fonctionnement indsirable. WHOOP // USER MANUALARTARTARTARTARTARTARTARTART 31 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART WHOOP, Inc. 1325 Boylston Street, Suite 401 Boston MA 02215 32 WHOOP // USER MANUALARTARTARTARTARTARTARTARTART