My recovery, sleep, strain, and workouts from Whoop.
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Updated Oct 10, 2026.
Recovery86%30-day avg 60%
HRV57 ms30-day avg 53 ms
Resting HR60 bpm30-day avg 62 bpm
Strain4.1*30-day avg 7.2
Sleep9h 53m30-day avg 7h 6m
* still counting
Trends
Recovery%
1000usual range (middle half of all days)
86%Oct 10
HRVms
7922
57 msOct 10
Resting HRbpm
8149
60 bpmOct 10
Day strain
210
4.1Oct 9
Sleeph
151
9.9hOct 10
Workouts
Lifting7 sessions
Racket12 sessions
Walk / hike19 sessions
Other5 sessions
- Badminton10 sessions · 7h 26m
- Pickleball2 sessions · 5h 19m
- Weightlifting7 sessions · 4h 50m
- Walking12 sessions · 4h 15m
- Hiking / rucking7 sessions · 3h 17m
- Other activity5 sessions · 1h 49m
Sleep timing
BedtimeWake
Typical night 3:06 AM – 9:57 AM · 6h 48m asleep (medians, 90 days)
Days
Deep 2h 10mREM 2h 47mLight 4h 57mAwake 31m
- Bed – wake
- 12:06 AM – 10:30 AM
- Sleep performance
- 79%
- Respiratory rate
- 16.1/min
- SpO2
- 96.3%
- Day heart rate
- 64 avg · 119 max
No workouts or naps
Deep 1h 47mREM 1h 13mLight 2h 20mAwake 41m
- Bed – wake
- 2:38 AM – 8:39 AM
- Sleep performance
- 72%
- Respiratory rate
- 15.5/min
- SpO2
- 96%
- Day heart rate
- 73 avg · 131 max
No workouts or naps
Deep 2h 20mREM 2h 38mLight 4h 44mAwake 24m
- Bed – wake
- 10:34 PM – 8:40 AM
- Sleep performance
- 76%
- Respiratory rate
- 16.7/min
- SpO2
- 93.5%
- Day heart rate
- 77 avg · 137 max
No workouts or naps
Deep 1h 37mREM 1h 2mLight 1h 10mAwake 9m
- Bed – wake
- 4:57 AM – 8:55 AM
- Sleep performance
- 51%
- Respiratory rate
- 16.3/min
- SpO2
- 93.6%
- Day heart rate
- 81 avg · 155 max
8:18 PM – 8:32 PM · 15m · strain 5.2 · 123 bpm
Deep 1h 34mREM 55mLight 1h 22mAwake 21m
- Bed – wake
- 4:19 AM – 8:31 AM
- Sleep performance
- 33%
- Respiratory rate
- 15.2/min
- SpO2
- 95.5%
- Day heart rate
- 80 avg · 153 max
6:36 PM – 6:49 PM · 14m · strain 5.1 · 122 bpm
Nap · 8:17 PM – 11:17 PM · 2h 31m asleep
Deep 49mREM 17mLight 1h 15mAwake 41m
- Bed – wake
- 5:42 AM – 8:44 AM
- Sleep performance
- 11%
- Respiratory rate
- 16.1/min
- SpO2
- 97%
- Day heart rate
- 78 avg · 131 max
No workouts or naps
Deep 1h 11mREM 40mLight 2h 11mAwake 1h 11m
- Bed – wake
- 7:42 AM – 12:56 PM
- Sleep performance
- 33%
- Respiratory rate
- 15.9/min
- SpO2
- 95.1%
- Day heart rate
- 73 avg · 126 max
Nap · 7:49 PM – 10:59 PM · 2h 54m asleep