This physiological phenomenon is sometimes called the Thermic Effect of Food and collectively refers to the calories used to digest, absorb, and dispose of food. The problem is that certain movements cause WHOOP (and other wrist-worn devices that use optical heart rate sensors) to incorrectly report a higher heart rate than you actually have. Additionally, the body also undergoes changes in core temperature (which are often also reflected on the skin) during sleep onset, and as it transitions from one stage of sleep to another (e.g., when transitioning from deep to REM sleep). Your body can adapt to a high training load, but you should do things to improve your recovery score, like lower your strain, sleep more (even naps) or take a day off. Great review. I do have a few concerns: Ill ask WHOOP and let you know when I have an answer. And the Strava integration is ultimately flawed. without a subscription, the strap is useless as all the data crunching happens in the cloud. what happens if my subscription expires? And the moment exercise stops, HR drops to normal/resting HR very quickly. However, those two short sprints empty 30% of my muscle glycogen stores and activate certain metabolic pathways (such as AMPk) that improve my cardiorespiratory fitness at the same rate as a 45-minute run. In addition to allowing you to update your personal settings (e.g., name, birthday, gender, etc.) Whats important to understand is that being in the red isnt necessarily a bad thing much like being in the green all the time isnt necessarily a good thing. @brobal. Aside from unlocking SpO2 monitoring, pulse oximeters are more reliable when used on darker skin tones, pigmentation and tattoos. Is the whoop giving me bum data? Update: After months of begging WHOOP to integrate with Apples HealthKit, the company has released a first beta version that does exactly that. My cardiologist believes it was the perfect stormBang Energy Drink, hot Crossfit session, 40 mins in sauna at 190 F. AFIB began in the sauna. The second icon is a shortcut to WHOOPs coaching features, including the strain and sleep coach (which well discuss further down). Working within the limitations of a wrist-worn device, calorie estimates using HR have been shown to far out-perform those using acceleration (motion) alone. Some WHOOP users damaged their battery pack when they forgot to remove it before jumping into the shower. Sounds in-line with my results. I, too am an Apple guy and was contemplating the upgrade to the newer version of the watch, hence why I stumbled on your review. Ouch! Therefore, two people who complete the same run (distance and level) could get very different Strain scores based on those differences (and relative difficulty). In other words, it doesnt matter whether youre an elite athlete, a fitness enthusiast or someone who doesnt work out at all.For example, if your body is run down, maybe its not a great idea to start skydiving. As a result, we track a few different metrics: WHOOP shows you the amount of time in bed, efficiency, disturbances, respiratory rate, and sleep staging by tapping on Hours of Sleep in your app. 5. As I explained in my article comparing WHOOP with the Apple Watch, calorie tracking is a gimmick because it relies on relatively unreliable data models and estimates of how many calories someone with your height, weight and gender might burn at rest. Using incorrect biometric data, like an out-of-date weight, can further add to the error between your BMR estimate and truth. Remember that all models are wrong while some models are useful. If you feel curious and want a deeper look into this whole issue, I highly recommend the book Going Somewhere by Andrew Marino, a PhD biophysicist and JD whos been involved in successful legal action against power companies and wireless companies. Cheers, Having been twice in real polysomnographic test (you sleep with over dozen medical grade sensors around your body) I can ensure that these gadgets are wrong, quite much wrong indeed. However, its important to reduce your sleep debt by sleeping longer otherwise, youll never reduce it. HRV is a highly-personalized metric and depends on numerous factors, including fitness, age, gender, genetics, health, and environmental conditions. One study showed that 20-35% of the calories consumed as protein are used up digesting that protein. If WHOOP suggests a high strain goal on a given day, it does so simply based on your current recovery score. Id be a little frustrated as well. Whats cool is that you can tell the WHOOP app (via the WHOOP Journal) if youre sick or menstruating, so the algorithm can learn how these conditions impact your skin temperature. I think thats a terrible business practice: refuse to provide the service already paid for. Going 3 rpm above normal could be cause for concern. Check out my in-depth comparison of the differences between WHOOP and the Apple Watch to learn more. A low HRV and high RHR indicate that your heart is working harder to supply nutrients via the bloodstream. The community icon allows you to create or join teams of fellow WHOOP owners and to share strain, recovery and sleep metrics with them. We've found that when WHOOP members report consuming alcohol, their HRV drops by an average of 22 milliseconds the next day and can suppress your heart rate variability for 4-5 days. Thus going gym without Oura is not a problem for me as none of these wearables are something that gives me useful data and during the sports I always wear a HR real strap. Sleep performance is only one of three factors that influence your recovery score. 4. Great review! Overall, about 10% of our total caloric intake is used to process food, but this varies significantly by diet, especially by the percent of protein in the diet. (Im recovering from Covid). I assume thats the reason you dont pay for the hardware, only the membership. Said differently, Ive had days where I crushed a workout despite having a low recovery score, and days with a high recovery where I didnt feel like my best. nope, WHOOP doesnt have any other haptic functions. Despite being the best performing published algorithm of its kind, it has two primary issues first it was fit only to exercise conducted at an intensity of 57%, 77% and 90% of Max HR and therefore untested above and below these intensities, and second it was found to explain only 73.4% of the variance in true energy expenditure. * NTP RF EMF toxicology study funded by NIH shows tumors in rats https://www.nih.gov/news-events/news-releases/high-exposure-radio-frequency-radiation-associated-cancer-male-rats ? Not a fan anymore. Thanks for the detailed information! The same workout performed by different people (or even pro athletes) might result in different strain scores, so dont compare your results to someone elses. So heres a list of issues that Ive come across (or that others have reported to me). But how does that translate into real-life accuracy? Lifetime membership: $399 one-time payment (only available to founding members). Thats obviously important for workout detection and exercise tracking. You probably already know that if you consume more calories than you expend you will gain mass (either muscle or fat), if you consume fewer calories than you expend you will lose mass, and if you match input to output your weight stays the same. *Lancet paper on the effects of EMF pollution on humans and the planet https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(18)30221-3/fulltext. For example, if I try a new sleep supplement, Id love to log that using the WHOOP Journal. And thats with no strain the day before. If you are consistently exerting high strain days and not allowing room for recovery, you will not make the same fitness gains if you were to take a day of active rest. While sleep efficiency is an excellent metric to track, WHOOP also keeps tabs on wake time after sleep onset (WASO). Ive been using WHOOP for a long time and it helped me learn a lot about my body and better understand what its trying to tell me. It will not stay up to date in app unless its openrendering it useless for me. I got the whoop based on a rec from a friend but honestly dont see the benefit of it when the Apple does the same thing with a 3rd party app. Based on the technology WHOOP uses and the sleep lab testing the company has done, its seems to be relatively accurate. Calorie estimates on menus were shown to be one of the worst offenders of caloric inaccuracy, as changes in ingredient availability and cooking style lead to inconsistency in the preparation of even common dishes. Fatigued muscles often result in a higher strain the next day, because your body is working harder to recover as it responds to disturbances of your homeostatic state. Out of curiosity have you tried the Oura band? As you can see, the data captured by the devices is pretty consistent. Ive shed 17 lbs in the last 2 months and building more walking stamina. The more you fill it out, the more clearly you will see whats working! It also lets you know how much sleep youll need tonight, based on your level of activity during the day and any sleep debt you might have accrued. I will read through more of your articles. Unfortunately the band is still soaking wet after i shower and get ready to go about my day. Perhaps some women do it, but I certainly would not. For example, clapping your hands for several minutes or tapping them on a table as if youre playing a drum set leads to inflated heart rate readings, and thus higher strain scores. I have been debating between products such as Whoop, Fitbit, and the Apple watch. Thank you for the review. Thanks for your feedback Chris and Im sorry to hear about your issues. I dont rely on it to know my caloric output at all. While there are many reasons to love this device, what's most interesting is the. My point here is that while new tech is awesome and it can help you many ways, you still have to use your judgement and not become slave because oour technology still fails us quite often. I would partially agree with you that moving to a vetted rural area can be good (and thats what I did ultimately, as a person who was experiencing mast cell reactions from EMFsundiagnosed for about 4 years). WHOOP released an algorithm update that impacts user calorie burn estimation. On this blog, I share in-depth product reviews, actionable information and solutions to complex problems in plain and easy-to-understand language. Tapping Sleep Needed in your app shows how we calculate your specific sleep requirement. My Apple Watch shows a far greater calorie burn than my whoop, some days a 700 calorie variance. Its third-party sleep tracking apps are inaccurate and gimmicky. In other words, the device can tell you how hard your cardiovascular system worked on a given day. worsening asthma? Because the Whoop is constantly monitoring your Strain (not just during a workout) it gives a more accurate indication of how your daily activities contribute to needed recovery. One of WHOOP 4.0s most exciting new features is Health Monitor, which gives you a daily report of your five most important health metrics, including: Any deviation from the baseline of these metrics could be an indication of a potential health issue or lifestyle choice your body was struggling with during the night. While stress is the bodys natural response to various external and internal influences and is not always a bad thing, chronic stress or severe anxiety can negatively impact the bodys autonomic nervous system. My first weekly performance assessment report told me that both my training state and sleep performance were optimal. I stores all data on the band until it reconnects to the phone to transfer it. Its not much different to paying a subscription fee for an app. I swim laps in a 25yd pool. They need to fix their lack of integration swiftly if I am to continue, certainly. Depending on my recovery percentage, WHOOP suggests my optimal strain for that day to prevent over-training and to lower the risk of injury. The first review unit I received came with two bands: the Tecnica and the Hydroband. It doesnt track workout intensity during those kind of movements particularly accurately anyway, so I just use the apps manual activity entry to enter the time/duration/intensity level of those types of workouts so some data is there rather than none or inaccurate data. Oftentimes we feel tired, sore, or unmotivated. Physical activity that didnt increase your heart rate (long) enough. Much like WHOOP, the goal of Biostrap is to measurably improve your sleep, recovery and performance. As a long time user I am just not that wowed anymore and I came here to see if there is a good alternative. The 4.0 tracked all our workouts, sleep and recovery extremely well, even during the hardest sessions on the Peloton. Moderate Strain (10-13) - This category indicates moderate stress is being put on the body, which helps maintain fitness. See https://michaelkummer.com/health/whoop-accuracy/ for more information on that! Last but not least, live HRV monitoring would be cool, so I could see how deep breathing or meditation impacts my HRV. I want to relate to my poor experience dealing with Whoop. Not sure if its worth a try, though. Based on the independent validation studies I referenced throughout this article, WHOOP is one of the most accurate fitness and sleep trackers on the market.Remember the electro-dermal activity sensor I mentioned before? Other wearables, such as Fitbit and Android-based smartwatches, also suffer from the same shortcomings. This update impacts the time periods where your Heart Rate (HR) is between 30-40% of your HR reserve (the range between your resting HR and your max HR). The issue with such a strategy is that it can take an incredible toll on your body. While Im excited about all the new features introduced in WHOOP 4.0, there are still a few things missing that could improve the overall platform. I have an AI-powered reduced-exertion high-intensity interval training (REHIT) bike called CAROL. Its arguably the best wrist strap Ive ever used in any device. Similar to how big tobacco used to operate in its heyday, industry sponsors studies and also funds advertising for outlets that may report on the harms, creating conflicts of interest everywhere. I visited their website, was greeted by an auto message telling me they are experiencing a high volume of calls, and was directed to send an email. The Apple Watch can. How do you manually enter those results into the Whoop? WHOOP has figured out a way to recharge the strap without having to remove it from the wrist. Your skin temperature may reflect that, which is one of the reasons why I use a mattress cooling solution to ensure I support my body by regulating its core temperature during sleep. In fact, I havent even heard about it but will check it out! The only downside to any of WHOOPs bands is that theyre not as easy to keep clean as straps made from food-grade silicone. In addition to my sleep performance report, WHOOP offers a sleep coach via its mobile app that suggests when I should go to bed based on my level of expected athletic performance the next day, the accumulated strain, any sleep debt I might have accrued, and how long it usually takes me to fall asleep. For example, a study from 2010 showed that epileptic seizures induce a surge in EDA. Theres no way to interact with the device, other than double-tapping it to see the remaining battery life via a tiny LED on the side. Thats why WHOOP only uses its pulse oximeter for sleep tracking. You cannot turn off BT. Hi Michael, many thanks for your article. This microtrauma from eccentric lengthening of the muscle fibers typically causes a reduction of HRV the following morning, especially if your body is not used to this kind of stressor. Your sleep doctor reminds me of my primary care physician, who still thinks saturated fat intake increases my risk of developing coronary heart disease despite meta analysis of numerous clinical trials stating the opposite. One way the company accomplished that was by limiting how much memory background processes can consume. If anyone could help me out would appreciate it. Someone with my build should burn that many calories in the 30-minute class. Thanks! Amy, can you elaborate on the issue with the app updating? Of course, "high" and "low" are relative to you and your baseline. Most videos I see has it on the right hand which I assume is the dominant hand for most. Strain is calculated by the duration of time you spend in each of your personal heart rate zones, established from your max heart rate. Upon waking, you may see several hundred calories in your Strain. I usually just keep WHOOP on my wrist during CF workouts but I move it back a bit, so that I have enough room to close my grips, if I use any. 26: Understanding Strain. So if your body is struggling with inflammation from a workout, sickness or other factors, your RHR and HRV might both be high. 2) If so, will a bicep band accurately track my heart rate since the easiest place to read heart rate is on the wrist? The score is an average of the collection of median values from each of the sampling periods in the night. Thanks again for anyone that has insight or similar experiences. WHOOPs recovery score is influenced by the presence of inflammation, not necessarily soreness. Keeping tabs on your blood oxygen saturation (SpO2) is a new feature that is made possible by the new blood oximeter built into WHOOP 4.0. If so, Id love to hear your experience with it. However Whoop refuses to activate it unless I give them my personal credit card and authorize them to charge it for either a 12 month extension at the end of the six months or agree to let them charge me for month to month membership at the end. In a nutshell, Ive noticed improved recovery and I spend more time in restorative phases of sleep. I love new wearable tech and try most platforms and ultimately think it will become very reliable and significant to healthcare. Seems legit to me. WHOOP comes with a charger in the form of a small battery pack that you can slide on top of your strap to charge it. The Apple Watch series 4 or 5 have battery life long enough for sleep tracking and with a fast charger can get you from 25% to 80% in 15 minutes, enough to fit into a shower routine. I am an elite athlete with Heart Block second degree, type 1. Its hard to believe we have such opposite experiences. From durable titanium frames to proven blue light blocking technology, the all-new WHOOP Blue Light Glasses have been tested and shown to improve sleep and recovery. What Id like WHOOP to add is the ability to set your own sleep goal in hours and minutes. But Im not. WHOOP recommends the optimal amount of sleep you need each night based on your baseline, recent Strain, accrued sleep debt, and recent naps. Great review Michael. This conversation started several months ago during which I was quite patient however when the refund was requested the correspondence ceased. Comparing the readings from all three devices, they are pretty much in line (+/- 5BPM). Maybe its due to more processing happening in the 3.0 strap or the BLE connection. Thats how I found out, among other things, that eating a late meal negatively impacts my HRV and slow-wave sleep. From an observational perspective, I woke up feeling groggy a few times lately, and I always suspected that I must have been in the middle or at the end of a deep-sleep cycle. Have been using Apple Watch with Pillow app for decent results. I cant imagine a woman wearing this device. I appreciate it and Im looking forward to hearing how you like WHOOP. Provides insight into your daily strain and recovery rate, as well as detailed sleep performance data. We've lowered prices on our top-selling memberships |, concerns associated with elevated respiratory rate, validated respiratory rate from a 3rd party, excellent when compared to the gold-standard, Transitioning from low altitude to high altitude. The metrics that makeup Recovery can be affected by things like stress, alcohol, caffeine, exercise, diet, illness, and more. Tl;dr: Everyone is wrong and the truth lies in the middle. Strain Coach is personalized to your baseline, and constantly adjusts to your daily output. Whats important to understand is that a low recovery doesnt mean you should stay home instead of going to the gym, much like a green recovery score doesnt mean you should go all-out if you know you have an important competition coming up in a couple of days. Additionally, hardware upgrades are free. Unfortunately, there appears to be a bug (in the software, I assume) that prevents the HR sensor from turning off when you remove WHOOP from your wrist. Because we're desk-bound, lazy, half-slept or distracted, this turns out to . As I mentioned in my article, I expect their accuracy to be around 86%. Why? I usually wear my strap until its so dirty that it has to be replaced anyway, but others (e.g., my wife) prefer using different band colors for different occasions. If you have ever used an online calculator that predicted your daily caloric needs and incorporated information like How Active Are You then that was an RMR calculator, not a BMR calculator. Make sure you are allowing time for the body to heal and repair before stressing it all over again, or your body will not be able to recover as quickly the next time. Check out this knowledge base article for more information and download links to the update program. Thats less an issue with the calibration as it is with the technology those devices use to read HR data from the wrist. With every other fitness band Ive used including the Apple Watch, Oura Ring, Fitbit Versa and Biostrap I had to take the device off for charging. Regardless of the feature set in the software or data, if the thing is not reliable, it is worthless. Check out my in-depth comparison article to learn more about how the Oura Ring stacks up against WHOOP. Discussion of all things related to the Whoop Strap Fitness Tracker, and the training, recovery, and cardiovascular load analysis it performs. From my experience Whoop does a terrible job estimating the caloric expenditure at low HR. A question about the accuracy. Why. Additionally, you can tell the app what your desired wake-up time is. CrossFit media personality Rory Mckernan discusses the diet and lifestyle changes he's incorporated while taking on the 75 Hard challenge, which have helped him boost his HRV, lower his resting heart rate, and spend a lot more time in the green. (Ill explain what a strain score is in a bit, so hang tight! Published: Jan 11, 2023Jan 2, 2023 Its easy to become fascinated by reducing our lives into a couple of numbers but unfortunately human bodies are way more complicated than one could possibly understand. I have tested it against other competitive products which has led me to this conclusion. While I appreciate that Apple has turned its wearable device into an excellent fitness companion, it still has many limitations: However, its not just the Apple Watch that struggles with those issues. I have woken up several times with a high recovery score while feeling sore or even completely unmotivated to work out.The interesting thing is that how we feel doesnt always reflect how our body is doing. What Im trying to say is that you can benefit from the WHOOP Strap even if youre not an athlete! I also like the sleeve idea. If youre still using WHOOP 3.0 and are wondering whether you should get the latest release, I provide a side-by-side comparison down below, along with my recommendation. I honestly dont know but let me try to find out and get back to you! In case you wonder why Im awake for more than an hour every night, its because we recently got a German shepherd puppy who still needs to pee once or twice a night. The table below gives you an overview of how the WHOOP Strap compares to the Apple Watch, Biostrap, Fitbit Sense and Oura Ring. For example, the picture above shows my friends recovery scores in the week that she got diagnosed with COVID-19. However, keep in mind that WHOOP needs good contact with the skin to accurately measure your heart rate. According to WHOOP, their sleep metrics are 95% accurate compared to the calibration tests the company has done in sleep labs. My issue is that my total calories burned at the end of the day tends to be ~2000. Thanks, I really appreciate your feedback! A little cumbersome getting it on and off the device but I think there are newer versions now.
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