Available Data
A guide to understanding the health metrics you can access through Wellpipe from your WHOOP.
Sleep Metrics
Sleep Duration & Timing
| Metric | Description |
|---|---|
| Total Sleep Time | Actual time spent asleep (excluding awake periods) |
| Time in Bed | Total time from sleep start to end |
| Sleep Start/End | When you fell asleep and woke up |
| Naps | Daytime sleep sessions tracked separately |
Sleep Stages
| Stage | What It Is | Why It Matters |
|---|---|---|
| Light Sleep | N1 and N2 sleep stages | Transition between wake and deep sleep |
| Deep Sleep | N3 slow-wave sleep | Physical recovery, tissue repair |
| REM Sleep | Rapid eye movement | Memory consolidation, dreaming |
| Awake | Periods of wakefulness | Normal, but excessive indicates poor sleep quality |
Sleep Scores
| Score | Range | Description |
|---|---|---|
| Sleep Performance | 0-100% | How well you met your personalized sleep need |
| Sleep Efficiency | 0-100% | Percentage of time in bed actually sleeping |
| Sleep Consistency | 0-100% | How regular your sleep schedule is |
Other Sleep Data
- Respiratory Rate - Breaths per minute during sleep
- Disturbances - Count of awakenings during sleep
- Sleep Debt - Accumulated sleep deficit
- Sleep Need - Your personalized required sleep amount
Recovery Metrics
Recovery Score
Your overall readiness for strain, calculated from multiple factors:
| Range | Color | Meaning |
|---|---|---|
| 67-100% | Green | Fully recovered, ready for high strain |
| 34-66% | Yellow | Partially recovered, moderate activity recommended |
| 0-33% | Red | Needs recovery, prioritize rest |
Heart Rate Variability (HRV)
The variation in time between heartbeats, measured in milliseconds.
- Higher HRV = Better cardiovascular fitness and recovery
- Lower HRV = Stress, fatigue, or incomplete recovery
- Trend matters more than absolute value—compare to your baseline
Resting Heart Rate (RHR)
Your heart rate during sleep, typically your lowest of the day.
- Lower RHR = Better cardiovascular fitness
- Elevated RHR = Possible overtraining, illness, or stress
- Track trends rather than single readings
Blood Oxygen (SpO2)
Oxygen saturation percentage.
- Normal: 95-100%
- Lower readings may indicate altitude, respiratory issues, or sleep apnea
Skin Temperature
Deviation from your baseline body temperature.
- Elevated may indicate illness, hormonal changes
- Lower may indicate environmental factors
Workout Metrics
Strain
WHOOP's proprietary measure of cardiovascular load on a 0-21 scale:
| Range | Level | Description |
|---|---|---|
| 0-9 | Light | Low effort, warm-ups, easy activity |
| 10-13 | Moderate | Sustainable exercise, maintenance |
| 14-17 | High | Challenging workout, training stimulus |
| 18-21 | Overreaching | Maximum effort, requires recovery |
Heart Rate Data
| Metric | Description |
|---|---|
| Average HR | Mean heart rate during workout |
| Max HR | Peak heart rate achieved |
| Zone Time | Duration in each of 5 heart rate zones |
Heart Rate Zones
| Zone | % of Max HR | Description |
|---|---|---|
| Zone 1 | 50-60% | Very light, warm-up |
| Zone 2 | 60-70% | Light, fat burning |
| Zone 3 | 70-80% | Moderate, aerobic |
| Zone 4 | 80-90% | Hard, anaerobic |
| Zone 5 | 90-100% | Maximum, sprint |
Other Workout Data
- Duration - Workout length
- Calories - Energy expenditure (kilojoules)
- Distance - For GPS activities
- Altitude - Elevation gain
- Sport Type - Activity classification
Daily Cycle Metrics
A "cycle" is approximately 24 hours starting when you wake up.
Daily Strain
Total cardiovascular load for the entire day, including:
- All workouts
- Background activity (walking, stairs)
- Any elevated heart rate
Energy
- Kilojoules - Total energy expenditure
- Calories = Kilojoules ÷ 4.184
Profile Data
User Profile
- First and last name
- Email address
- WHOOP user ID
Body Measurements
- Height (meters)
- Weight (kilograms)
- Maximum heart rate
Data Accuracy
What Affects Accuracy?
- Band fit - Too loose = poor signal
- Movement - Excessive movement can affect readings
- Skin tone - Darker skin may require tighter fit
- Tattoos - Ink can interfere with optical sensors
Calibration Period
When you first start using WHOOP:
- Recovery calibration takes 4-7 days
- Baseline metrics are established over 2 weeks
- Historical data is available immediately
Comparing Metrics Over Time
The most valuable insights come from trends, not single readings:
| Metric | Good Trend | Concerning Trend |
|---|---|---|
| HRV | Gradually increasing | Consistently declining |
| RHR | Stable or decreasing | Consistently elevated |
| Sleep Performance | Consistently 80%+ | Frequently below 70% |
| Recovery | Green most days | Red multiple days in a row |