My recovery, sleep, strain, and workouts from Whoop.
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Updated Nov 10, 2026.
Recovery44% −26 pts vs 30-day avg 70%
HRV51 ms −7 ms vs 30-day avg 58 ms
Resting HR63 bpm +3 bpm vs 30-day avg 60 bpm
Strain4.3*30-day avg 7.6
Sleep5h 37m −1h 51m vs 30-day avg 7h 27m
* still counting
Trends
7-day averageusual range (middle half of all days)one day
Recovery%
1000
44%Nov 10
HRVms
7722
51 msNov 10
Resting HRbpm
8152
63 bpmNov 10
Day strain
210
4.6Nov 9
Sleeph
151
5.6hNov 10
Workouts
LiftingWeightlifting 1515 sessions9h 39m
RacketPickleball 22 sessions5h 19m
Walk / hikeWalking 814 sessions6h 33m
OtherOther activity 56 sessions2h 39m
Sleep timing
BedtimeWake
Typical night 2:52 AM – 9:04 AM · 7h 4m asleep (medians, 90 days)
Days
Deep 1h 44mREM 1h 14mLight 2h 38mAwake 11m
- Bed – wake
- 3:04 AM – 8:53 AM
- Sleep performance
- 75%
- Respiratory rate
- 16.1/min
- SpO2
- 94.8%
- Day heart rate
- 73 avg · 117 max
No workouts or naps
Deep 1h 55mREM 1h 19mLight 3h 44mAwake 41m
- Bed – wake
- 1:25 AM – 9:04 AM
- Sleep performance
- 77%
- Respiratory rate
- 16.3/min
- SpO2
- 98%
- Day heart rate
- 76 avg · 126 max
No workouts or naps
Deep 1h 50mREM 2h 32mLight 4hAwake 34m
- Bed – wake
- 4:03 AM – 12:59 PM
- Sleep performance
- 84%
- Respiratory rate
- 16.1/min
- SpO2
- 96.5%
- Day heart rate
- 75 avg · 139 max
2:42 PM – 2:56 PM · 15m · strain 4.6 · 109 bpm
Deep 1h 46mREM 2h 31mLight 5h 43mAwake 41m
- Bed – wake
- 3:14 AM – 1:56 PM
- Sleep performance
- 81%
- Respiratory rate
- 16.5/min
- SpO2
- 96.4%
- Day heart rate
- 71 avg · 134 max
No workouts or naps
Deep 1h 59mREM 2h 34mLight 2h 45mAwake 33m
- Bed – wake
- 2:15 AM – 10:06 AM
- Sleep performance
- 82%
- Respiratory rate
- 16.3/min
- SpO2
- 96.8%
- Day heart rate
- 71 avg · 139 max
No workouts or naps
Deep 1h 11mREM 2h 4mLight 4h 26mAwake 1h 29m
- Bed – wake
- 2:24 AM – 11:35 AM
- Sleep performance
- 74%
- Respiratory rate
- 16.2/min
- SpO2
- 96.8%
- Day heart rate
- 73 avg · 166 max
No workouts or naps
Deep 2h 13mREM 1h 10mLight 1h 55mAwake 35m
- Bed – wake
- 2:43 AM – 8:35 AM
- Sleep performance
- 70%
- Respiratory rate
- 16.3/min
- SpO2
- 98.8%
- Day heart rate
- 74 avg · 127 max
No workouts or naps