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Health · WHOOP synced Nov 2, 3:27 PM

Middling recovery — 54%

7h 28m asleep, 35m short of what you needed.

54%
today
HRV
56ms
usual 58 ms · ↓ 2
Resting HR
52bpm
usual 53 bpm · ↓ 1
Sleep
7h 28m
usual 6h 58m · ↑ 31m
Strain · yesterday
6.7
usual 9.3 · ↓ 2.6
Patterns in your own data

What moves your recovery

12 of 25 patterns held up
Health × moneystrong

After a short night you spend $8/day on coffee, $3/day after a full one

85 days after a short night vs 68 after a full one; p < 0.001, holds in both halves of the record.

After under 6h 30m · 85$8/day
After 7h 30m+ · 68$3/day
Healthstrong

Resting HR runs 3.3 bpm higher the morning after a 15+ strain day

25 mornings after a 15+ strain day vs 118 after an easy day; p < 0.001, holds in both halves of the record.

After strain 15+ · 2555.6 bpm
After strain under 10 · 11852.3 bpm
Healthstrong

Nights before an early interval session run short: 5h 53m asleep vs 7h 01m

15 nights before an early workout vs 113 other weeknights; p < 0.001, holds in both halves of the record.

Before a 6:45 am session · 155h 53m
Other weeknights · 1137h 01m
Healthstrong

Recovery averages 63% when you're in bed near 11:40 pm, 39% when it's an hour later

98 nights within 30 min of usual vs 16 nights an hour or more late; p < 0.001, holds in both halves of the record.

Bed near 11:40 pm · 9863%
An hour or more later · 1639%
Healthstrong

The morning after a 2-hour-plus ride, recovery averages 38%; after a rest day, 56%

18 mornings after a long ride vs 68 after a rest day; p = 0.001, holds in both halves of the record.

After a 2h+ ride · 1838%
After a rest day · 6856%
Healthstrong

Recovery averages 58% when you sleep 90% of what you need, 42% under 75%

40 nights at 90%+ of need vs 27 nights under 75%; p = 0.004, holds in both halves of the record.

90%+ of need · 4058%
Under 75% · 2742%
Last night

7h 28m asleep of 8h 03m needed

11:08 PM → 7:19 AM
0h8h 11m in bed
  • Deep
    1h 17m
    16% · physical repair
  • REM
    1h 40m
    20% · memory, mood
  • Light
    4h 31m
    55%
  • Awake
    43m
    9%
Why 8h 03m: 7h 48m baseline + 15m debt
Performance
93%
asleep ÷ needed
Efficiency
91%
asleep ÷ in bed
Consistency
59%
same bed & wake times
Disturbances
10
wake-ups
Sleep rhythm · last 90 days

Average 6h 58m a night · 11 of 90 under 6 hours

Bedtime
11:41 PM
± 44 min night to night
Wake
7:25 AM
± 41 min
Weeknights
11:31 PM
average bedtime
Weekends
12:07 AM
Fri & Sat nights
10 PM12 AM2 AM4 AM6 AM8 AM
Oct 4
Oct 5
Oct 6
Oct 7
Oct 8
Oct 9
Oct 10
Oct 11
Oct 12
Oct 13
Oct 14
Oct 15
Oct 16
Oct 17
Oct 18
Oct 19
Oct 20
Oct 21
Oct 22
Oct 23
Oct 24
Oct 25
Oct 26
Oct 27
Oct 28
Oct 29
Oct 30
Oct 31
Nov 1
Nov 2
Last 30 nights. Orange = under 6 hours asleep. Dashed lines = your averages.
The last 30 days

9 green days, 1 red of 30

greenyellowred
10-04 36%
10-05 56%
10-06 66%
10-07 53%
10-08 70%
10-09 56%
10-10 62%
10-11 45%
10-12 56%
10-13 71%
10-14 69%
10-15 66%
10-16 56%
10-17 51%
10-18 51%
10-19 67%
10-20 69%
10-21 35%
10-22 58%
10-23 54%
10-24 60%
10-25 11%
10-26 78%
10-27 69%
10-28 55%
10-29 61%
10-30 57%
10-31 67%
11-01 67%
11-02 54%
Oct 4Oct 19Nov 2

HRV

dashed = 90-day usual 58 ms
2026-10-04 52 ms
2026-10-05 59 ms
2026-10-06 61 ms
2026-10-07 59 ms
2026-10-08 64 ms
2026-10-09 59 ms
2026-10-10 60 ms
2026-10-11 58 ms
2026-10-12 59 ms
2026-10-13 64 ms
2026-10-14 63 ms
2026-10-15 63 ms
2026-10-16 61 ms
2026-10-17 59 ms
2026-10-18 58 ms
2026-10-19 62 ms
2026-10-20 64 ms
2026-10-21 56 ms
2026-10-22 60 ms
2026-10-23 60 ms
2026-10-24 64 ms
2026-10-25 50 ms
2026-10-26 70 ms
2026-10-27 66 ms
2026-10-28 60 ms
2026-10-29 63 ms
2026-10-30 62 ms
2026-10-31 64 ms
2026-11-01 62 ms
2026-11-02 56 ms
Oct 4Oct 19Nov 2

Resting heart rate

usual 53 bpm
2026-10-04 56 bpm
2026-10-05 52 bpm
2026-10-06 52 bpm
2026-10-07 54 bpm
2026-10-08 51 bpm
2026-10-09 51 bpm
2026-10-10 51 bpm
2026-10-11 56 bpm
2026-10-12 52 bpm
2026-10-13 51 bpm
2026-10-14 51 bpm
2026-10-15 51 bpm
2026-10-16 53 bpm
2026-10-17 52 bpm
2026-10-18 54 bpm
2026-10-19 51 bpm
2026-10-20 52 bpm
2026-10-21 54 bpm
2026-10-22 51 bpm
2026-10-23 52 bpm
2026-10-24 52 bpm
2026-10-25 57 bpm
2026-10-26 51 bpm
2026-10-27 52 bpm
2026-10-28 51 bpm
2026-10-29 51 bpm
2026-10-30 52 bpm
2026-10-31 52 bpm
2026-11-01 52 bpm
2026-11-02 52 bpm
Oct 4Oct 19Nov 2

Sleep

orange = under 70% of need · usual 6h 58m
10-04 8h 01m
10-05 5h 40m
10-06 7h 36m
10-07 7h 20m
10-08 6h 11m
10-09 7h 02m
10-10 6h 35m
10-11 7h 51m
10-12 7h 38m
10-13 7h 25m
10-14 7h 37m
10-15 6h 26m
10-16 7h 27m
10-17 6h 28m
10-18 8h 25m
10-19 7h 32m
10-20 7h 27m
10-21 6h 08m
10-22 6h 46m
10-23 7h 13m
10-24 6h 23m
10-25 7h 57m
10-26 7h 14m
10-27 7h 26m
10-28 6h 52m
10-29 6h 32m
10-30 7h 08m
10-31 6h 59m
11-01 7h 39m
11-02 7h 28m
Oct 4Oct 19Nov 2

Strain

usual 9.3
10-04 9.2
10-05 5.8
10-06 14.8
10-07 7.4
10-08 12.1
10-09 6.7
10-10 16.5
10-11 12.3
10-12 5.4
10-13 6.5
10-14 7.5
10-15 12.8
10-16 6.4
10-17 16.6
10-18 10.0
10-19 5.3
10-20 15.9
10-21 6.4
10-22 7.0
10-23 6.2
10-24 20.0
10-25 8.5
10-26 5.9
10-27 6.1
10-28 7.8
10-29 13.2
10-30 5.7
10-31 13.0
11-01 6.7
11-02 3.6
Oct 4Oct 19Nov 2
This week against your 90-day usual
Recovery
61%
usual 57% · ↑
HRV
62 ms
usual 58 ms · ↑
Resting HR
52 bpm
usual 53 bpm · ↓
Sleep
7h 09m
usual 6h 58m · ↑
Strain
8.8
usual 9.3 · ↓
Overnight

Vitals while you sleep

Blood oxygen
97.1%
90-day average 96.7%
Respiratory rate
14.2 /min
90-day average 14.4 /min
Skin temperature
33.1°C
90-day average 33.3°C
Your year

35% green mornings across 365 scored days

NovDecJanFebMarAprMayJunJulAugSepOctNov
greenyellowredworkout
Training · last 60 days

40 sessions, 56 hours

Minutes per week
Sep 6
Sep 13
Sep 20
Sep 27
Oct 4
Oct 11
Oct 18
Oct 25
Nov 1
Sep 6 361 min
Sep 13 370 min
Sep 20 356 min
Sep 27 409 min
Oct 4 486 min
Oct 11 445 min
Oct 18 476 min
Oct 25 317 min
Nov 1 0 min
What you did
  • cycling25×39.2h
  • hiking3×6.2h
  • weightlifting5×4.1h
  • yoga5×3.5h
  • walking1×2.3h
  • indoor cycling1×1.2h
  • hiking
    Oct 31 · 124 min · avg 115 bpm
    10.6
  • cycling
    Oct 30 · 28 min · avg 113 bpm
    2.8
  • indoor cycling
    Oct 29 · 71 min · avg 145 bpm
    11.4
  • weightlifting
    Oct 28 · 49 min · avg 111 bpm
    4.8
  • cycling
    Oct 25 · 45 min · avg 121 bpm
    5.5
  • cycling
    Oct 24 · 268 min · avg 140 bpm
    19.7
  • cycling
    Oct 20 · 103 min · avg 145 bpm
    14.9
  • yoga
    Oct 19 · 35 min · avg 91 bpm
    1.6
Pages

Recently published

All pages →
  • Winter base miles planFitness · Oct 21
  • Kettlebell routine for cyclistsFitness · Aug 24
  • Bike fit notes after the new saddleFitness · Jun 15