Optimize Performance 24 hours a day. There’s a fine line between pushing your limits and overtraining or injury. The key is appropriately balancing your Strain with your body’s Recovery. WHOOP Recovery gives you daily insights into how well your body is responding to Strain.
Halson, S. L. (2014). Monitoring Training Load to Understand Fatigue in Athletes. Sports Med Sports Medicine, 44(S2), 139-147. doi:10.1007/s40279-014-0253-z. read research
Kinucan, P., & Kravitz, L. (2007). Overtraining. ACSM‘s Health & Fitness Journal, 11(4), 8-12. doi:10.1249/01.fit.0000281225.23643.05.
Buchheit M (2014) Monitoring Training Status with HR Measures: Do All Roads Lead to Rome? read research
WHOOP is the first company to automatically measure your heart rate variability and resting heart rate at the optimal times each night. These measurements help to form your Recovery.
WHOOP boiled down complex research into an easy-to-implement approach to understanding your body’s readiness to perform.
Your body is likely primed to adapt to a larger training load.
Your body can respond to training but is not peaking.
Consider prioritizing Recovery activities and be cautious of overtraining.
The measurements taken each night are considered against each individual’s rolling baseline and recent trends to create a personalized Recovery each morning.
The number of times your heart beats per minute while at rest.
WHOOP measures your RHR while your body is at complete rest during your deepest sleep each night.
The amount of time your body spends in light, REM, and slow wave sleep.
WHOOP automatically calculates the specific sleep your body needs vs. the sleep achieved each night, providing a daily Sleep Performance.
Heart rate variability is the measure of the naturally occurring irregularity of your heartbeat. Leading exercise physiologists agree that HRV is one of the most useful tools for tracking training and setting the optimal loads that lead to improved performance (Dong, 2016).
WHOOP measures HRV during slow wave sleep and uses the metric RMSSD (Root Mean Square of Successive Differences).
Vesterinen V, Häkkinen K, Hynynen E, Mikkola J, Hokka L, and Nummela A (2011) Heart Rate Variability in Prediction of Individual Adaptation to Endurance Training in Recreational Endurance Runners. Scand J Med. Sports. 23:171-180. read research
Kiviniemi AM, Hautala A, Kinnumen H, Nissila J, Virtanen P, Karjalainen J, Tulppo MP (2009) Daily Exercise Prescription Based on Heart Rate Variability Among Men and Women. Med Sci Sports Exerc 41:497. read research
Plews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M (2013) Training Adaptation and Heart Rate Variability in Elite Endurance Athletes: Opening the Door to Effective Monitoring. Sports Med. 43:773-781. read research
Dong, J. (2016). The role of heart rate variability in sports physiology (Review). Experimental and Therapeutic Medicine Exp Ther Med. doi:10.3892/etm.2016.3104. read research
WHOOP Strain is an objective and consistent measure of cardiovascular strain. Simply put, it is a summary measurement of the exertion placed on your cardiovascular system in a given day.
Practice and workouts are just one piece of the full picture when it comes to Strain. Since WHOOP is always on, every heartbeat counts. All your heart rate data from the moment you wake up to the moment you go to bed results in your overall Day Strain.
WHOOP’s Strain scale takes its roots from the Borg Scale of Perceived Exertion. WHOOP conducted over 1,500 of hours of workouts with hundreds of athletes, correlating rates of perceived exertion with cardiovascular load. Today, WHOOP is able to supplement an athlete’s rate of perceived exertion with an objective calculation for the Strain put on their body.
In order to develop a single Strain scale that is equally applicable for a day in the office or an ultra marathon, WHOOP’s Strain scale becomes progressively more difficult to achieve higher Strain.
The Day Strain is a tool for understanding how your body is responding to all the demands of daily life.
Performing the same training load and acquiring a lower Strain is an indication of improving fitness because it required less total exertion to achieve the same output.
Borg G.A. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. 1982; 14:377-381. read research
Owen AL1, Forsyth JJ, Wong del P, Dellal A, Connelly SP, Chamari K. Heart rate-based training intensity and its impact on injury incidence among elite-level professional soccer players. 2015; 1705-12. read research
As an athlete, your body withstands high loads of physical stress on a regular basis. Science has yet to develop a better way to repair, regenerate, and prime your body for peak performance than Sleep (Samuels, 2008).
The WHOOP Strap and the sleep algorithms have been calibrated to polysomnography (PSG) based on sleep studies across age, gender, and fitness levels in a sleep laboratory.
In addition to measuring Sleep, WHOOP measures how much sleep you need each night by tracking:
Samuels C (2008) Sleep, Recovery, and Performance: The New Frontier in High-Performance Athletics. Neurol Clin. 26:169-180. read research
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep, 34(07), 943-950. doi:10.5665/sleep.1132. read research
Milewski M, Skaggs D, Bishop G, Pace J, Ibrahim D, Wren T, Barzdukas A (2014) Chronic Lack of Sleep is Associated with Increased Sports Injuries in Adolescent Athletes. J Pediatric Orthopedics 34: 129-33.
Sawka MN, Gonzalez RR, Pandolf KB (1984) Effects of Sleep Deprivation on Thermoregulation During Exercise. Am J Physiol Regul Intgr Comp Physiol 246:R72- R77. read research
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