Whoop WS102 Athletic Performance Optimization System User Manual
Whoop Inc. Athletic Performance Optimization System Users Manual
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Users Manual
ART002 ART008 WHOOP // USER MANUAL ART003 ART009 USER MANUAL ART008 ART011 WHOOP // USER MANUAL INTRODUCTION ART009 Welcome to WHOOP! ART012 WHOOP is the performance optimization system designed to help elite athletes and teams win. Through a sleek wristworn strap that measures strain and recovery, WHOOP provides key insights into an athlete’s health, fitness, and general 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. ART002 ART008 WHOOP // USER MANUAL TABLE OF CONTENTS Introduction ...................................................................................................... 2 Contents ....................................................................................... 5 The WHOOP Strap Charging the WHOOP Strap .................................................. 6 Charging the Battery Pack ..................................................... 7 Positioning the WHOOP Strap .............................................. 8 Adjusting the WHOOP Strap ................................................. 9 Connecting the WHOOP Strap ............................................ 10 The WHOOP Mobile App WHOOP Strap Status ............................................................... 11 The Menu .................................................................................... 12 The One Day Overview ......................................................... 13 Strain Page ................................................................................. 14 Activity Breakdown................................................................... 15 Recovery Page .......................................................................... 16 Recovery Statistics ................................................................... 17 Sleep Performance Page ...................................................... 18 Detailed Sleep Statistics ........................................................ 19 Sleep Needed Page .............................................................. 20 Sleep Coach .............................................................................. 21 Calendars .................................................................................. 22 Date Changing & Syncing .................................................... 23 Initiating an Activity or Sleep ............................................... 24 Completing an Activity .......................................................... 25 Team Pages .............................................................................. 26 Support ....................................................................................... 27 ART003 ART009 ART008 ART011 WHOOP // USER MANUAL CONTENTS ART009 ART012 ART002 ART008 WHOOP // USER MANUAL 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 Battery Pack and USB Cable packed in the WHOOP Travel Puck. ART003 ART009 WHOOP Strap Disposable Stand Getting Started Card WHOOP Travel Puck WHOOP Battery Pack USB Cable ART008 ART011 WHOOP // USER MANUAL THE WHOOP STRAP ART009 Charging the WHOOP Strap Simply slide the fully charged Battery Pack onto the WHOOP Strap in the direction 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. ART012 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. ART002 ART008 WHOOP // USER MANUAL THE WHOOP STRAP Charging the Battery Pack The Battery Pack should be plugged into the Micro USB for 150 minutes for a full charge. ART003 ART009 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 double-tapped. WARNING: High impact strikes, exposure to temperature extremes and or recharging below 0 degrees C, may result in a serious lithium battery failure. ART008 ART011 WHOOP // USER MANUAL THE WHOOP STRAP ART009 Positioning the WHOOP Strap The WHOOP Strap should be placed on the wrist, about 1 cm above the bone of your wrist. ART012 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. ART002 ART008 WHOOP // USER MANUAL THE WHOOP STRAP 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. ART003 ART009 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. ART008 ART011 WHOOP // USER MANUAL THE WHOOP STRAP ART009 Connecting the WHOOP Strap To connect a WHOOP strap, click the iPhone Settings button, and select Bluetooth. ART012 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 Bluetooth connection is made. The first time you connect your WHOOP Strap to your device, it will be listed under “Other Devices”. 10 Enable Bluetooth Locate your WHOOP Strap ID ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. ART003 ART009 WHOOP Support Bluetooth Status WHOOP Strap Battery Level WHOOP Strap ID & Firmware Current Heart Rate 11 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 The Menu To navigate the WHOOP iOS App, access the Menu by selecting the icon at the top left corner of the screen. ART012 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 Recovery 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. 12 Overview, Strain, Recovery, Sleep Initiate an Activity Add a past Activity Access Sleep Coach Access Team Strain & Recovery Strap Status Settings Help / Support Logs Log Out ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP One Day Overview This page gives you a one day view of your Day Strain, Activities, Recovery, Sleep Score, and calories burned during Activities throughout the day. The System Status Box gives you an ata-glance status of the WHOOP system. ART003 ART009 You can access your full day timeline view by tilting your device horizontally. 13 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 Strain Page The Strain page provides a summary of a day’s Strain, as well as the statistics (Calories burned, Average Heart Rate, and Max Heart Rate) for that day relative to the average of the last two weeks. ART012 You can access the day’s individual Activities, the Strain score for each of those Activities, and allows you to access 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. 14 Access the Calendar Day Strain Access the Day’s Activities Individual Activities and Strain Access Day Strain Statistics ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP Activity Breakdown By selecting an individual Activity from the Strain page, you can access a detailed 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-trackable Activities. You can also Edit Activities to change Start and Stop times, or the Activity type. ART003 ART009 Activity Information and Strain Edit Activity Raw Heart Rate Activity Statistics GPS Map (when applicable) 15 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 Recovery Page The Recovery page provides a summary of a day’s Recovery, calculated automatically 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. ART012 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. 16 Access the Calendar Day Recovery Access User Input Access Recovery Statistics ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. ART003 ART009 Access the Calendar Day Recovery Access User Input Recovery Statistics 17 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 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. ART012 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. Access the Calendar Sleep Performance score Sleep Needed (Access to detailed statistics) Hours of Sleep (Access to detailed statistics) Sleep Statistics 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. 18 ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP Detailed Sleep Statistics This page gives you a detailed breakdown 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 experienced, 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. ART003 ART009 Edit Time in Bed Raw Heart Rate graph You can access this page by touching the Hours of Sleep on the Sleep Performance page. You can also access User Input by swiping left. By tapping Edit, you can change Time in Bed to regenerate your Sleep Performance and Recovery. Sleep Statistics: Time in Bed, Number of Disturbances, Sleep Latency, Sleep Cycles 19 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 Detailed Sleep Needed Statistics This page gives you a detailed breakdown of your Sleep Need from the previous 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. ART012 You can access this page by touching the Sleep Needed on the Sleep Performance page. 20 Total Sleep Needed Sleep Needed Statistics: Personal Baseline, Recent Strain, Accumulated Sleep Debt, Recent Naps ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP 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 performance 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. ART003 ART009 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 21 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 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. ART012 Be sure your WHOOP Strap is connected to your device before you begin. Access or hide Activity Menu Select Activity Select Sleep START ACTIVITY Once you’ve selected the Activity, select “Start Activity” to begin. 22 ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. ART003 ART009 Discard Activity data End, Save and upload Activity data Select “End & Save” to complete your workout and upload your data. Real Time Heart Rate Percent of Max Heart Rate You will receive this notification if you were disconnected from Bluetooth during your Activity. The App will notify you when your data is complete. Current Activity Statistics 23 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 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 manually start and stop or add your Sleep. ART012 If you wake up and WHOOP has detected 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. 24 Process Auto-Detected Sleep Activity ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP Day Strain Day Strain is a measure of the Strain you have accumulated over the course of an entire day. While individual workouts receive Strain Scores to indicate your level of cardiovascular effort 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 contributing the most to your accumulated Strain. This statistic can help you better plan your days leading up to a competition, or can help identify activities during your day that may be contributing to elevated Strain. In addition, Day Strain gives you credit for activities you may not consider to be “workouts,” such as your daily commute. ART003 ART009 Day Strain Score Day Statistics 25 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 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. ART012 The dates of the calendar are color coded as well. In the Strain Calendar, days colored blue with a blue dot indicate a Day Strain of 10 or higher. Days in the Recovery calendar are color coded 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. 26 ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP Date Changing and Syncing In addition to the Calendars, you can navigate to previous days from the Strain, Recovery and Sleep Performance pages by swiping up and down. ART003 ART009 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. 27 ART008 ART011 WHOOP // USER MANUAL THE WHOOP MOBILE APP ART009 28 Team Pages If you belong to a team, you can view your Team Strain, Recovery and Sleep pages. These pages show leaderboards for that day, including the team average. ART012 ART002 ART008 WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. ART003 ART009 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. 29 ART008 ART011 WHOOP // USER MANUAL ART009 WHOOP Strap 2.0 ART012 Model #: WS20 Bluetooth Qualification Declaration ID: D025845 FCC ID: 2AJ2X-WS102 IC: 22056 -WS102 FCC IECS This device complies with Part 15 of the FCC Rules. dance with the instructions, may cause harmful inter- This Class B digital apparatus complies with Canadian ICES- Operation is subject to the following two conditions: ference to radio communications. However, there is 003. (1) this device may not cause harmful interference, no guarantee that interference will not occur in a par- Cetappareilnumérique de la classe B estconforme à la and ticular installation. If this equipment does cause harm- norme NMB-003 du Canada. (2) this device must accept any interference received, ful interference to radio or television reception, which This device complies with RSS-247, Issue 1 of the Industry including interference that may cause undesired op- can be determined by turning the equipment off and Canada Rules. Operation is subject to the following two con- eration. on, the user is encouraged to try to correct the inter- ditions: ference by one or more of the following measures: (1) This device may not cause harmful interference, and Caution: The changes or modifications to this unit (2) this device must accept any interference received, includ- not expressly approved by the party responsible for • Reorient or relocate the receiving antenna. compliance could void the user’s authority to operate • Increase the separation between the equipment the equipment. and receiver. Ce dispositif est conforme à la norme CNR-247, 1re édition, Connect the equipment into an outlet on a circuit d’Industrie Canada applicable aux appareils radio exempts Note: This equipment has been tested and found to different from that to which the receiver is con- de licence. Son fonctionnement est sujet aux deux condi- comply with the limits for a Class B digital device, pur- nected. tions suivantes: Consult the dealer or an experienced radio/TV (1) le dispositif ne doit pas produire de brouillage préjudicia- technician for help ble, et • suant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against 30 ing interference that may cause undesired operation. • harmful interference in a residential installation. This (2) ce dispositif doit accepter tout brouillage reçu, y compris equipment generates, uses and can radiate radio fre- un brouillage susceptible de provoquer un fonctionnement quency energy and, if not installed and used in accor- indésirable. ART002 ART008 WHOOP // USER MANUAL ART003 ART009 31 ART008 ART011 WHOOP // USER MANUAL ART009 ART012 WHOOP, Inc. 1325 Boylston Street, Suite 401 Boston MA 02215 32
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