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WHOOP // USER MANUAL INTRODUCTION WELCOME TO WHOOP WHOOP is committed to unlocking human performance. Designed for the 24-hour performance lifestyle, the award-winning WHOOP Strap 3.0 is worn by the most elite athletes in the world to positively change behavior, provide actionable recommendations and avoid overtraining. WHOOP provides a continuous and personalized understanding of Strain, Recovery, and Sleep to balance training, reduce injuries, and predict performance.
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. 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.
WHOOP // USER MANUAL THE WHOOP STRAP 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 and do not allow ambient light into the sensor. As a good rule of thumb, you should be able to slide no more than your pinky finger under the strap.
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. 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 white LEDs on the Battery Pack will indicate the battery level of the WHOOP Strap.
WHOOP // USER MANUAL THE WHOOP STRAP 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. The Battery Pack should be left on the WHOOP Strap for 90 minutes for a full charge.
WHOOP // USER MANUAL THE WHOOP STRAP WATERPROOF The WHOOP Strap is completely waterproof up to three atmospheres (3 ATM), and the WHOOP online store features bands ideally suited for watersports. Keep in mind that the Battery Pack is NOT waterproof, so be sure to remove the Battery Pack prior to submerging the WHOOP Strap in water.
WHOOP // USER MANUAL THE WHOOP MOBILE APP CONNECTING THE WHOOP STRAP To connect a WHOOP strap, follow the on-screen instructions while setting up an account. If you already have an account, navigate to ‘Strap Settings’ and select ‘Pair with a WHOOP Strap’. Ensure 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. You will then be prompted to pair with this strap.
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 WHOOP Support ID and the version of firmware the Strap is running. Bluetooth Status DOUBLE TAPPING THE WHOOP STRAP WHOOP Strap ID & Firmware By double tapping the top of the WHOOP Strap sensor, the LEDs along the side will illuminate to indicate the status of the battery.
WHOOP // USER MANUAL THE WHOOP MOBILE APP THE MENU To navigate the WHOOP iOS App, access the Menu by selecting the icon at the top left corner of the screen.
WHOOP // USER MANUAL THE WHOOP MOBILE APP ATHLETE PROFILE This page gives you a summary of your metrics over the last 30 days, including Average Day Strain, Activities, Heart Rate statistics including Typical Heart Rate Edit Profile Variability (HRV), Typical Resting Heart Rate (RHR), Max Heart Rate and Average Sleep Performance. To access the Athlete Profile, swipe left from the Overview page.
WHOOP // USER MANUAL THE WHOOP MOBILE APP OVERV IE W This page gives you a one day view of your Day Strain, Activities, Recovery, Sleep Score, and calories burned throughout the day. You can also quickly access Activities logged, including Sleep, by tapping them from the Overview. The System Status Box gives you an at-a-glance status of the WHOOP system.
WHOOP // USER MANUAL THE WHOOP MOBILE APP OVERVIEW HEART RATE You can access your full day timeline view by tilting your device horizontally. This will show your raw Heart Rate data throughout the course of the day, including the previous night’s sleep.
WHOOP // USER MANUAL THE WHOOP MOBILE APP WEEKLY TREND Viewing your single-day Strain, Recovery, and Sleep is useful for making decisions in the current day. However to track changes and improvements in performance and Date Range fitness, exploring how your scores are trending is often more useful. To view 7-day trends in the iOS app, swipe up from the Overview, Strain, Recovery or Sleep pages.
WHOOP // USER MANUAL THE WHOOP MOBILE APP STRA IN 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 Access the Calendar average of the last 30 days, displayed as small grey numbers under the statistics. You can access the day’s individual Activities, the Strain score for each of those Activities, and the statistics for Day Strain each Activity.
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. Activity Information and Strain This page features detailed Raw Heart Rate for the duration of the Activity, Average Heart Rate, Max Heart Rate, Edit or Delete Activity Duration and Calories burned. You can also access the Map of the Activity for Running, Cycling, and other GPS-trackable Activities.
WHOOP // USER MANUAL THE WHOOP MOBILE APP STRAIN TREND The Strain trend tracks your Day Strain over the past week and highlights the 7-day averages for important Strain statistics such as Average Heart Rate and Calories Date Range burned.
WHOOP // USER MANUAL THE WHOOP MOBILE APP 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 the Calendar access to the Recovery statistics for that day relative to the average of the last 30 days, displayed as small grey numbers under the statistics. You can access the User Input logged for that day’s Recovery Recovery.
WHOOP // USER MANUAL THE WHOOP MOBILE APP RECOVERY TREND The Recovery Trend tracks your Recovery on each day and includes 7-day averages for Recovery, Heart Rate Variability, and Resting Heart Rate.
WHOOP // USER MANUAL THE WHOOP MOBILE APP 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 Access the Calendar the amount of Sleep Needed. This page also provides statistics (Time in Bed, Disturbances, and Latency) for that night relative to the Sleep Performance average of the last 30 days, displayed as small grey numbers under the statistics.
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 30 days, which are displayed as small grey numbers below Hours of Sleep the statistics. 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 Edit Time in Bed in each Sleep Cycle.
WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. You can access this page by touching the Sleep Needed Total Sleep Needed on the Sleep Performance page.
WHOOP // USER MANUAL THE WHOOP MOBILE APP SLEEP TREND The Sleep trend tracks your Sleep Performance (the amount of Sleep you received compared to how much you needed) over the last 7 days and also highlights Date Range Sleep stats such as your average Hours of Sleep, Sleep Need, and Time in Bed for the displayed period.
WHOOP // USER MANUAL THE WHOOP MOBILE APP SLEEP COAC H 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 Tomorrow’s target performance 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.
WHOOP // USER MANUAL THE WHOOP MOBILE APP INITIATING AN ACTIVITY OR SLEEP To initiate an Activity or Sleep, simply tap the Menu button at the top left hand corner of the screen and select ‘Start Activity.’ Access or hide Activity Menu Be sure your WHOOP Strap is connected to your device before you begin.
WHOOP // USER MANUAL THE WHOOP MOBILE APP COMPLETING AN ACTIVITY To complete an Activity or Sleep, simply tap Pause and then End & Save at the top right. Should you need to discard an Activity, tap Discard at the top left of the screen. Discard Activity data End, Save and upload Activity data Duration of Activity Select “End & Save” to complete your workout and upload your data. You will receive the notification below if you were disconnected from Bluetooth during your Activity.
WHOOP // USER MANUAL THE WHOOP MOBILE APP ADDING AN ACTIVITY You can also add an Activity retroactively to geernate a Strain score for a specific Activity. You can also add a Sleep or Nap Activity if it was not automatically detected. Simply enter the Start Time and End Time for the Activity you wish to add, and select the type of Activity from the menu. Activity Start Time Activity End Time Keep in mind, WHOOP will not evaluate your Strain differently depending on the Activity you choose.
WHOOP // USER MANUAL THE WHOOP MOBILE APP SLEEP AU TO-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 your Recovery without having to manually start and stop or add your Sleep. 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.
WHOOP // USER MANUAL THE WHOOP MOBILE APP 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 indicate a Day Strain of 10 or higher.
WHOOP // USER MANUAL THE WHOOP MOBILE APP 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. Athletes on a team can tap a teammate’s name to view that user’s Athlete Profile.
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. 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 Help Center can be found at: app.whoop.
WHOOP // USER MANUAL WARRANTY ONE-YEAR LIMITED PRODUCT WARRANTY What Does This Warranty Cover? WHOOP, Inc., provides a Limited Product Warranty to U.S. purchasers that this new WHOOP device, including the band, battery pack, and USB charging cable (the “Product”), will be free of material defects or malfunctions that arise during normal use.
WHOOP // USER MANUAL THE WHOOP MOBILE APP lity or fitness for a particular purpose, are disclaimed except to the extent the quoted price, we will repair the unit and return it to you. If you decline prohibited by law. In such event, such warranty or condition is limited to pay the quoted price, we will return your device to you. to the duration of this written warranty. This warranty gives you specific legal rights.
WHOOP // USER MANUAL WEAR & CARE FITTING AND CARING FOR YOUR WHOOP STRAP The WHOOP Strap is designed for athletes, to help them keep track of a have shown that these materials are suitable for skin contact. Following variety of metrics and to assess progress toward athletic goals. They are these simple steps will ensure your device performs as designed. designed to track these metrics, be comfortable, and look good.
WHOOP // USER MANUAL PRODUCT SAFETY INFORMATION these devices is intended to be a close estimation of your activity and IMPORTANT SAFETY & PRODUCT INFORMATION metrics tracked, but may not be completely accurate, including step, sleep, distance, heart rate, heart rate variability, and calorie data. ! Warning Battery Warnings • Lithium-ion polymer batteries are used in this device.
WHOOP // USER MANUAL FCC INFORMATION WHOOP Strap 3.0 Model #: WS30 may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which Bluetooth Qualification Declaration ID: D025845 Working Frequency Range: BLE: 2402-2480MHz NFC: 13.56 MHz Maximum RF Output Power of the Product: BLE: 1.24dBm NFC: -5.
WHOOP // USER MANUAL REGULATORY INFORMATION Disposal and Recycling Information 2. In other countries outside the EU Information for users on collection and disposal of old equipment These symbols are only valid in the European Union. If you wish to and used batteries discard used products, please contact your local authorities or dealer and ask for the correct method of disposal. 1.
WHOOP // USER MANUAL FCC INFORMATION WHOOP Strap 3.0 Model #: WS30 may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which Bluetooth Qualification Declaration ID: D025845 Working Frequency Range: BLE: 2402-2480MHz NFC: 13.56 MHz Maximum RF Output Power of the Product: BLE: 1.24dBm NFC: -5.
WHOOP // USER MANUAL FCC INFORMATION WHOOP Strap 3.0 Model #: WS30 may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which Bluetooth Qualification Declaration ID: D025845 Working Frequency Range: BLE: 2402-2480MHz NFC: 13.56 MHz Maximum RF Output Power of the Product: BLE: 1.24dBm NFC: -5.
