Whoop WS102 Athletic Performance Optimization System User Manual

Whoop Inc. Athletic Performance Optimization System Users Manual

Users Manual

1WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012USER MANUAL
2WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012INTRODUCTIONWelcome to WHOOP!WHOOP is the performance optimization system designed to help elite athletes and teams win. Through a sleek wrist-worn strap that measures strain and recovery, WHOOP provides key insights into an athlete’s health, fitness, and gen-eral well-being. WHOOP is always on, providing a complete picture that helps balance training plans, prevent injury, and improve team performance. Our mission: Higher performance through accountability and knowledge. Welcome to the Performance Lifestyle.
3WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Introduction ...................................................................................................... Contents .......................................................................................The WHOOP Strap Charging the WHOOP Strap .................................................. Charging the Battery Pack ..................................................... Positioning the WHOOP Strap .............................................. Adjusting the WHOOP Strap ................................................. Connecting the WHOOP Strap ............................................The WHOOP Mobile App WHOOP Strap Status ............................................................... The Menu .................................................................................... The One Day Overview ......................................................... Strain Page ................................................................................. Activity Breakdown................................................................... Recovery Page .......................................................................... Recovery Statistics ................................................................... Sleep Performance Page ...................................................... Detailed Sleep Statistics ........................................................ Sleep Needed Page .............................................................. Sleep Coach .............................................................................. Calendars .................................................................................. Date Changing & Syncing .................................................... Initiating an Activity or Sleep ............................................... Completing an Activity .......................................................... Team Pages .............................................................................. Support .......................................................................................256789101112131415161718192021222324252627TABLE OF CONTENTS
4WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012CONTENTS
5WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012TABLE OF CONTENTSContentsInside your can you will find a charged WHOOP Strap and a Getting Started card.You will also find your fully charged Bat-tery Pack and USB Cable packed in the WHOOP Travel Puck.Getting Started CardWHOOP Travel PuckWHOOP Battery PackUSB CableDisposable StandWHOOP Strap
6WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Charging the WHOOP StrapSimply slide the fully charged Battery Pack onto the WHOOP Strap in the di-rection shown. The Battery Pack should slide along the slots on the sides of the device, just under the clasp, and will lock into place so that the Battery Pack engages with the Side Contacts of the WHOOP Strap.The Battery Pack should be left on the WHOOP Strap for 90 minutes for a full charge. Once fully charged, the WHOOP Strap will last approximately 30-36 hours* before needing to be charged again. * This is assuming a 100% charged battery and includes one 60 minute Activity and an 8 hour Sleep Activity.THE WHOOP STRAP
7WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012 WARNING: High impact strikes, exposure to temperature extremes and or recharging below 0 degrees C, may result in a serious lithium battery failure.Charging the Battery PackThe Battery Pack should be plugged into the Micro USB for 150 minutes for a full charge. The Battery Pack contains LEDs that will indicate when it is fully charged. The LED will change from Red to Green when fully charged. When attached to the WHOOP Strap, the Battery Pack will indicate the battery level of the WHOOP Strap when dou-ble-tapped.THE WHOOP STRAP
8WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Positioning the WHOOP StrapThe WHOOP Strap should be placed on the wrist, about 1 cm above the bone of your wrist. The WHOOP Strap should be snug, but not too tight - just tight enough to ensure the sensors make solid contact with your skin. As a good rule of thumb, if you can slide your pinky finger under the strap, it is likely too loose.THE WHOOP STRAP
9WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Adjusting the WHOOP StrapYou can adjust the band of the WHOOP Strap by pulling the excess band through the bar at the end of the housing.Note that the band should be threaded over and down through the inner slot, then back up through the outer slot. This allows the housing to sit closer to the surface of your skin and ensures the sensors make solid contact.You should trim the excess band for a more comfortable fit. Be sure to use sharp scissors and leave at least an inch of excess band.You can also wash the band with soap and water.THE WHOOP STRAP
10WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Connecting the WHOOP StrapTo connect a WHOOP strap, click the iPhone Settings button, and select Bluetooth.Be sure Bluetooth is enabled. Find the ID for your WHOOP Strap and select it. Your ID is located on the top of the sensor, as shown below. The status will change to “Connected” once the Blue-tooth connection is made.The first time you connect your WHOOP Strap to your device, it will be listed under “Other Devices”. Locate your WHOOP Strap IDEnable BluetoothTHE WHOOP STRAP
11WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012WHOOP Strap StatusThe Strap Status page in the WHOOP App allows you to monitor the Battery Level and Bluetooth connection of the WHOOP Strap. You can also see the WHOOP Strap ID and the version of firmware the Strap is running.Double Tapping the Whoop StrapBy double tapping the top of the WHOOP Strap sensor, the LEDs along the side will illuminate to indicate the status of the battery. This can also be done with the Battery Pack connected. WHOOP Strap ID & FirmwareCurrent Heart RateWHOOP Strap Battery LevelBluetooth StatusWHOOP SupportTHE WHOOP MOBILE APP
12WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012The MenuTo navigate the WHOOP iOS App, access the Menu by selecting the icon at the top left corner of the screen.From the Menu, you can • access your One Day Overview, Strain, Recovery and Sleep pages,• start recording an Activity, or add a past Activity after you completed it,• access the Sleep Coach feature• access your Team Strain and Recov-ery pages,• access the Strap Status page to receive up to date status of your WHOOP Strap, including connection and battery life.• change your Settings,• access Help and email Support Logs to WHOOP Customer Support, or• Log Out of the app.Add a past ActivityAccess Sleep CoachAccess Team Strain & RecoveryStrap Status SettingsHelp / Support LogsLog OutInitiate an ActivityOverview, Strain, Recovery, SleepTHE WHOOP MOBILE APP
13WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012One Day OverviewThis page gives you a one day view of your Day Strain, Activities, Recov-ery, Sleep Score, and calories burned during Activities throughout the day. The System Status Box gives you an at-a-glance status of the WHOOP system.You can access your full day timeline view by tilting your device horizontally.THE WHOOP MOBILE APP
14WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Strain PageThe Strain page provides a summary of a day’s Strain, as well as the statis-tics (Calories burned, Average Heart Rate, and Max Heart Rate) for that day relative to the average of the last two weeks. You can access the day’s individual Activities, the Strain score for each of those Activities, and allows you to ac-cess the statistics for each Activity. To access the Strain page, simply swipe left from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down.Day StrainAccess the Day’s ActivitiesIndividual Activities and StrainAccess Day Strain StatisticsAccess the CalendarTHE WHOOP MOBILE APP
15WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Activity Breakdown By selecting an individual Activity from the Strain page, you can access a de-tailed breakdown of the Strain for each Activity. This page features detailed Raw Heart Rate for the duration of the Activity, Average Heart Rate, Max Heart Rate, Duration and Calories burned. You can also access the Map of the Activity for Running, Cycling, and other GPS-track-able Activities. You can also Edit Activities to change Start and Stop times, or the Activity type.Edit ActivityGPS Map (when applicable)Raw Heart RateActivity StatisticsActivity Information and StrainTHE WHOOP MOBILE APP
16WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Recovery PageThe Recovery page provides a summa-ry of a day’s Recovery, calculated au-tomatically during the last 5 minutes of Slow Wave Sleep. This page also gives you access to the Recovery statistics for that day relative to the average of the last two weeks. You can access the User Input logged for that day’s Recovery. To access the Recovery page, simply swipe left twice from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down.Day RecoveryAccess User InputAccess Recovery StatisticsAccess the CalendarTHE WHOOP MOBILE APP
17WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Recovery StatisticsBy tapping the window under the Recovery score, you can access a summary of Recovery statistics - Heart Rate Variability, Resting Heart Rate, Sleep and Recent Strain - for that day relative to the average of the last two weeks. Day RecoveryAccess User InputRecovery StatisticsAccess the CalendarTHE WHOOP MOBILE APP
18WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Sleep Performance PageThe Sleep Performance page provides a summary of the previous night’s sleep, primarily the Sleep Performance score, which is the Hours of Sleep compared to the amount of Sleep Needed. This page also provides statistics (Time in Bed, Disturbances, and Latency) for that night relative to the average of the last two weeks. You can access more detailed statistics by touching the Hours of Sleep and Sleep Needed.To access the Sleep page, simply swipe left three times from the One Day Overview. You can also access previous days through the Calendar view, or by swiping up. You can sync the app by swiping down.Sleep Performance scoreHours of Sleep (Access to detailed statistics) Sleep Needed(Access to detailed statistics)Sleep StatisticsAccess the CalendarTHE WHOOP MOBILE APP
19WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Detailed Sleep Statistics This page gives you a detailed break-down of the previous night’s sleep in relation to the average of the last two weeks. You can view Time in Bed, the number of Disturbances you experi-enced, your Sleep Latency (the amount of time it took you to fall asleep), and time spent in each Sleep Cycle. You can also see a snapshot of your Raw Heart Rate.You can access this page by touching the Hours of Sleep on the Sleep Perfor-mance page. You can also access User Input by swiping left.By tapping Edit, you can change Time in Bed to regenerate your Sleep Perfor-mance and Recovery.Number of Disturbances, Sleep Statistics: Time in Bed, Sleep Latency, Sleep CyclesRaw Heart Rate graphEdit Time in BedTHE WHOOP MOBILE APP
20WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Detailed Sleep Needed StatisticsThis page gives you a detailed break-down of your Sleep Need from the pre-vious night. You can view your Baseline Sleep Need, amount of time added for Recent Strain or any accumulated Sleep Debt, and any reduction due to Recent Naps.You can access this page by touching the Sleep Needed on the Sleep Perfor-mance page.THE WHOOP MOBILE APPRecent NapsTotal Sleep NeededPersonal Baseline, Recent Strain,Sleep Needed Statistics: Accumulated Sleep Debt,
21WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Sleep CoachThe WHOOP Sleep Coach allows you to plan your bedtime around the amount of sleep you need. Select whether you’d like tomorrow’s perfor-mance to allow you to Peak, Perform, or simply Get By. Then select what time you need to wake up. The WHOOP Sleep Coach will calculate your Suggested Time to Bed based on your Sleep Need and how much Time in Bed you would need to reach that Sleep Need.Tomorrow’s target performanceRecommended Time in Bed to achieve your terget performanceSuggested Time to BedDesired time to wake upSleep Need for tonightTHE WHOOP MOBILE APP
22WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Initiating an Activity or SleepTo initiate an Activity or Sleep, simply tap the blue bar at the bottom of the screen to access the Activity Menu. Select the Activity and hit Start Activity.Be sure your WHOOP Strap is connect-ed to your device before you begin.Select ActivitySelect SleepAccess or hide Activity MenuSTART ACTIVITYOnce you’ve selected the Activity, select “Start Activity” to begin.THE WHOOP MOBILE APP
23WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Completing an ActivityTo complete an Activity or Sleep, simply tap End & Save at the top right of the screen. Should you need to discard an Activity, tap Discard at the top left of the screen.Select “End & Save” to complete your workout and upload your data.You will receive this notification if you were disconnected from Bluetooth during your Activity. The App will notify you when your data is complete.End, Save and upload Activity dataReal Time Heart RatePercent of Max Heart RateCurrent Activity StatisticsDiscard Activity dataTHE WHOOP MOBILE APP
24WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Sleep Auto-DetectionWHOOP detects when you fall asleep and wake up and then logs that period as Sleep. Using Sleep Auto-Detection, you can track your Sleep and receive Recovery scores without having to man-ually start and stop or add your Sleep.If you wake up and WHOOP has detect-ed a Sleep (but is waiting to make sure you’re fully awake before ending it), you may see a “Sleep Detected - Process Now” entry on your Overview screen. Tapping “Process Now” will let WHOOP know that you are not planning on extending this sleep and the system will therefore begin processing your Sleep Activity.THE WHOOP MOBILE APPProcess Auto-Detected Sleep Activity
25WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Day StrainDay Strain is a measure of the Strain you have accumulated over the course of an entire day. While individual work-outs receive Strain Scores to indicate your level of cardiovascular eort for that discrete period of time, Day Strain provides you with a full picture of the Strain you are putting on your body each day.Day Strain is very useful in determining what non-exercise activities are con-tributing the most to your accumulated Strain. This statistic can help you better plan your days leading up to a com-petition, or can help identify activities during your day that may be contribut-ing to elevated Strain. In addition, Day Strain gives you credit for activities you may not consider to be “workouts,” such as your daily commute.Day Strain ScoreDay StatisticsTHE WHOOP MOBILE APP
26WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012CalendarsYou can navigate to previous days from the Strain, Recovery and Sleep Performance pages by accessing the Calendar view at the top of each page. Simply touch the word ‘Today’ at the top of the screen to pull down the calendar.The dates of the calendar are color coded as well. In the Strain Calendar, days colored blue with a blue dot indi-cate a Day Strain of 10 or higher. Days in the Recovery calendar are color cod-ed red, yellow or green to indicate that day’s Recovery. In the Sleep Calendar, days with a Sleep Performance of 70% or higher are colored pale blue with a pale blue dot.THE WHOOP MOBILE APP
27WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Date Changing and SyncingIn addition to the Calendars, you can navigate to previous days from the Strain, Recovery and Sleep Perfor-mance pages by swiping up and down. Swipe down to move forward one day.Swipe up to move back one day.Swiping down while on ‘Today’ will sync the App with the WHOOP Server.THE WHOOP MOBILE APP
28WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Team PagesIf you belong to a team, you can view your Team Strain, Recovery and Sleep pages. These pages show leader-boards for that day, including the team average.THE WHOOP MOBILE APP
29WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Support & Help CenterYou can access the Help section from the Menu for answers to frequently asked questions or to report a problem to WHOOP Customer Support by either email or phone. The Call Center is available Monday - Friday during normal business hours.The Help Center is a great resource to find answers, from Getting Started, to Using the Mobile and Web App. It even includes tips to help optimize your training. THE WHOOP MOBILE APP
30WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012WHOOP Strap 2.0Model #: WS20Bluetooth Qualification Declaration ID: D025845 FCC ID: 2AJ2X-WS102IC: 22056 -WS102FCCThis device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired op-eration. Caution: The changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment. Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pur-suant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio fre-quency energy and, if not installed and used in accor-dance with the instructions, may cause harmful inter-ference to radio communications. However, there is no guarantee that interference will not occur in a par-ticular installation. If this equipment does cause harm-ful interference to radio or television reception, which can be determined by turning the equipment o and on, the user is encouraged to try to correct the inter-ference by one or more of the following measures: • Reorient or relocate the receiving antenna. • Increase the separation between the equipment and receiver. • Connect the equipment into an outlet on a circuit dierent from that to which the receiver is con-nected.• Consult the dealer or an experienced radio/TV technician for helpIECSThis Class B digital apparatus complies with Canadian ICES-003. Cetappareilnumérique de la classe B estconforme à la norme NMB-003 du Canada. This device complies with RSS-247, Issue 1 of the Industry Canada Rules. Operation is subject to the following two con-ditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, includ-ing interference that may cause undesired operation. Ce dispositif est conforme à la norme CNR-247, 1re édition, d’Industrie Canada applicable aux appareils radio exempts de licence. Son fonctionnement est sujet aux deux condi-tions suivantes: (1) le dispositif ne doit pas produire de brouillage préjudicia-ble, et (2) ce dispositif doit accepter tout brouillage reçu, y compris un brouillage susceptible de provoquer un fonctionnement indésirable.
31WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012
32WHOOP // USER MANUALART001ART002ART003ART007ART008ART009ART010ART011ART012Logo IconWHOOP, Inc.1325 Boylston Street, Suite 401Boston MA 02215

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