Training & Recovery
Whoop: Strain & Sleep, Tracked Daily
My daily Whoop numbers — day strain, recovery, sleep, resting heart rate, and HRV — logged by hand so the training load and recovery behind the rest of these protocols is out in the open.
The protocol
- Log day strain (0–21) every evening from the Whoop app.
- Log morning recovery (%) and HRV (ms) — the readiness signal.
- Log sleep hours and sleep performance (%).
- Log resting heart rate (bpm) as a long-term fitness and recovery trend.
- Mark travel days so the streak survives time on the road.
Sign in to join this protocol and track your own streak.
What this is
Whoop is a wrist strap that tracks strain, recovery, sleep, and heart-rate metrics around the clock. I'm logging the daily numbers here by hand so the training load and recovery behind everything else I do is transparent — not just claims, but the data.
What the numbers mean
- Day strain (0–21) — a logarithmic measure of cardiovascular load across the day. Higher means a harder day on the body.
- Recovery (%) — Whoop's morning readiness score, driven mostly by HRV, resting heart rate, and sleep. Green days are for pushing; red days are for backing off.
- HRV (ms) — heart-rate variability, a window into autonomic recovery. Higher, trending in your own normal range, is generally better.
- Resting heart rate (bpm) — a simple long-run fitness and recovery signal; lower trends usually track improving fitness.
- Sleep (hours + performance %) — total sleep and how it compared to the sleep Whoop thinks I needed.
Why track it publicly
Recovery is the part of training people skip when they tell the story. Putting strain next to recovery and sleep shows the trade-offs honestly — when I pushed, when I rested, and what it did to readiness. The chart and raw log below are my own data, entered daily.
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