Whoop WS102 Athletic Performance Optimization System User Manual
Whoop Inc. Athletic Performance Optimization System Users Manual
Whoop >
Users Manual
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USER MANUAL
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INTRODUCTION
Welcome 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.
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Introduction ......................................................................................................
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 .......................................................................................
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TABLE OF CONTENTS
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CONTENTS
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TABLE OF CONTENTS
Contents
Inside 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 Card
WHOOP Travel Puck
WHOOP Battery Pack
USB Cable
Disposable Stand
WHOOP Strap
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Charging the WHOOP Strap
Simply 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
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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 Pack
The 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
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Positioning the WHOOP Strap
The 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
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Adjusting the WHOOP Strap
You 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
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Connecting the WHOOP Strap
To 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 ID
Enable Bluetooth
THE WHOOP STRAP
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WHOOP Strap Status
The 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 Strap
By 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 & Firmware
Current Heart Rate
WHOOP Strap Battery Level
Bluetooth Status
WHOOP Support
THE WHOOP MOBILE APP
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The Menu
To 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 Activity
Access Sleep Coach
Access Team Strain & Recovery
Strap Status
Settings
Help / Support Logs
Log Out
Initiate an Activity
Overview, Strain, Recovery, Sleep
THE WHOOP MOBILE APP
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One Day Overview
This 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
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Strain Page
The 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 Strain
Access the Day’s Activities
Individual Activities and Strain
Access Day Strain Statistics
Access the Calendar
THE WHOOP MOBILE APP
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Activity 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 Activity
GPS Map (when applicable)
Raw Heart Rate
Activity Statistics
Activity Information and Strain
THE WHOOP MOBILE APP
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Recovery Page
The 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 Recovery
Access User Input
Access Recovery Statistics
Access the Calendar
THE WHOOP MOBILE APP
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Recovery Statistics
By 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 Recovery
Access User Input
Recovery Statistics
Access the Calendar
THE WHOOP MOBILE APP
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Sleep Performance Page
The 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 score
Hours of Sleep
(Access to detailed statistics)
Sleep Needed
(Access to detailed statistics)
Sleep Statistics
Access the Calendar
THE WHOOP MOBILE APP
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Detailed 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 Cycles
Raw Heart Rate graph
Edit Time in Bed
THE WHOOP MOBILE APP
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Detailed Sleep Needed Statistics
This 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 APP
Recent Naps
Total Sleep Needed
Personal Baseline, Recent Strain,
Sleep Needed Statistics:
Accumulated Sleep Debt,
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Sleep Coach
The 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 performance
Recommended Time in Bed to
achieve your terget performance
Suggested Time to Bed
Desired time to wake up
Sleep Need for tonight
THE WHOOP MOBILE APP
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Initiating an Activity or Sleep
To 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 Activity
Select Sleep
Access or hide Activity Menu
START ACTIVITY
Once you’ve selected the Activity,
select “Start Activity” to begin.
THE WHOOP MOBILE APP
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Completing an Activity
To 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 data
Real Time Heart Rate
Percent of Max Heart Rate
Current Activity Statistics
Discard Activity data
THE WHOOP MOBILE APP
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Sleep Auto-Detection
WHOOP 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 APP
Process Auto-Detected
Sleep Activity
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Day Strain
Day 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 eort 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 Score
Day Statistics
THE WHOOP MOBILE APP
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Calendars
You 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
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Date Changing and Syncing
In 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
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Team Pages
If 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
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Support & Help Center
You 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
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WHOOP Strap 2.0
Model #: WS20
Bluetooth Qualification Declaration ID: D025845
FCC ID: 2AJ2X-WS102
IC: 22056 -WS102
FCC
This 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
dierent from that to which the receiver is con-
nected.
• Consult the dealer or an experienced radio/TV
technician for help
IECS
This 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.
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WHOOP // USER MANUAL
ART001
ART002
ART003
ART007
ART008
ART009
ART010
ART011
ART012
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WHOOP // USER MANUAL
ART001
ART002
ART003
ART007
ART008
ART009
ART010
ART011
ART012
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WHOOP, Inc.
1325 Boylston Street, Suite 401
Boston MA 02215