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Set And Reach Your Goals With Weekly Plan

Building better habits starts with a plan. Weekly Plan helps you stay consistent, guiding you toward meaningful progress with personalized goals. Weekly Plan makes it even easier to commit to better habits with streamlined options that focus on the metrics, behaviors, and activities that matter most.

Why Weekly Plan matters

Consistency is key when it comes to improving health, fitness, and recovery. Grounded in performance science, your Weekly Plan keeps you focused on the habits and metrics that matter most to achieve your goals. With simple, achievable steps, plans focus on habit formation and consistency.

Weekly Plan helps you:

  • Stay accountable with structured, achievable goals.
  • Build momentum by tracking key sleep, strain, and behavioral habits.
  • Get personalized coaching based on your data-driven insights.
  • Make health and fitness improvements more sustainable long-term.

Learn more about the science of habit tracking: The Importance of Tracking Habits

How to use Weekly Plan

There are three preset Weekly Plans designed around the most impactful and attainable goals:

  1. Sleep Deeper
  2. Boost Fitness 
    • Focus: Focus on strength, effort, and the protein your body needs to build fitness and stay recovered.
    • Goals: HR Zones 4-5, Protein Intake, Strength activity
  3. Feel Better 
    • Focus: Keep moving and hydrated to help your body be primed to perform.
    • Goals: Steps, Hydration, Recovery activities

Once you select a plan, WHOOP will provide you with personalized metrics and coaching on how to achieve your plan. Your goal targets are set using your individual baseline to make your plan even more personalized.

How to get started

  1. Open the WHOOP App → Tap the "Plan" tab.
  2. Choose a plan that fits your current focus: Sleep Deeper, Boost Fitness, or Feel Better.
  3. Commit to your goals and track progress each week.
  4. Check-in with WHOOP Coach for personalized reminders and insights.
  5. Want full control? Customize your plan by setting your own sleep, strain, and behavior goals.

Keep the momentum going

Weekly Plan is your roadmap to success—whether you’re optimizing recovery, training harder, or just feeling better day-to-day. Small wins add up to lasting change. Set your plan today and start building better habits.