How to Export Your Data
Overview
You can export all of your WHOOP data spanning Sleep, Recovery, Strain, and journal entries into spreadsheet form, making it easy to view, analyze, and share your data with a friend, family member, physician, health professional, or trainer.
You can kickoff the download of your WHOOP data directly from the WHOOP app.
Exporting Your Data
- In the WHOOP app, navigate to the Menu tab in the bottom-right corner of the screen
- Scroll down and click Export WHOOP Data
- Confirm that your email address is correct. If it is not, click update your account and update your email address
- Select Create Export
- You will receive your data export via email within 24 hours.
What Data is Exported?
When you receive your exported data via email, it will arrive as multiple CSV (comma separated variable) files – Physiological Cycles (Recoveries, Sleeps, Cycles), Workouts, Sleeps, and Journal.
A cycle is how WHOOP thinks about and organizes data; instead of thinking about data as neatly falling into calendar days, WHOOP thinks about physiological data as starting and stopping with sleep. Thus, the amount of Strain accumulated is thought of as taking place over the course of a cycle from Sleep to Sleep, not per calendar day.
The data export includes data from the beginning of your time with WHOOP until the time of the request.
Each CSV file contains various data points, organized as columns. Here’s a quick overview of the data returned per CSV:
File 1: Physiological Cycle (physiological_cycles.csv)
|
Field Name |
Description |
|---|---|
|
Cycle start time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
|
Cycle end time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
| Cycle timezone | Timezone that the physiological cycle took place, relative to UTC |
|
Recovery Score % |
Recovery Score from the physiological cycle, which reflects how well prepared your body is to take on Strain and is a measure of your body's "return to baseline" after a stressor, as a percentage |
|
Resting Heart Rate (bpm) |
Resting Heart Rate calculated from sleep, in beats per minute |
|
Heart Rate Variability (ms) |
Heart Rate Variability calculated from sleep, in milliseconds |
|
Skin Temp (celsius) |
Skin temperature captured during sleep, in celsius. Only available with WHOOP 4.0+ |
|
Blood Oxygen % |
The oxygen level of your blood captured during sleep, measured as a percentage. Referred to as SpO2. Only available for WHOOP 4.0+ |
|
Day Strain |
Strain accumulated during physiological cycle |
|
Energy burned (cal) |
Calories burned during physiological cycle, in calories |
|
Max HR (bpm) |
Maximum HR during physiological cycle, in beats per minute |
|
Average HR (bpm) |
Average HR during physiological cycle, in beats per minute |
|
Sleep onset |
Timestamp of the start of the sleep, in the timezone the cycle started |
|
Wake onset |
Timestamp of the end of the sleep, in the timezone the cycle started |
|
Sleep performance % |
Hours of Sleep divided by Sleep Need |
|
Respiratory rate (rpm) |
Respiratory rate captured during Sleep, in respirations per minute |
|
Asleep duration (min) |
Time asleep (time in bed minus time awake), in minutes |
|
In bed duration (min) |
Time in bed (time awake plus time asleep), in minutes |
|
Light sleep duration (min) |
Time in Light sleep, in minutes |
|
Deep (SWS) duration (min) |
Time in Deep sleep, in minutes |
|
REM duration (min) |
Time in REM sleep, in minutes |
|
Awake duration (min) |
Time awake while in bed, in minutes |
|
Sleep need (min) |
The amount of sleep needed going into this physiological cycle, which factors in recent strain, sleep debt, and recent naps, in minutes |
|
Sleep debt (min) |
The amount of sleep debt accrued going into this physiological cycle, in minutes |
|
Sleep Efficiency % |
A measure of sleep quality; the percentage of time in bed actually asleep, as a percentage |
File 2: Sleep (sleeps.csv)
|
Field Name |
Description |
|---|---|
|
Cycle start time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
|
Cycle end time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
| Cycle timezone | Timezone that the physiological cycle took place, relative to UTC |
|
Sleep onset |
Timestamp of the start of the sleep, in the timezone the cycle started |
|
Wake onset |
Timestamp of the end of the sleep, in the timezone the cycle started |
|
Sleep performance % |
WHOOP defines Sleep Performance as time asleep divided by sleep need |
|
Respiratory rate (rpm) |
Respiratory rate captured during Sleep, in respirations per minute |
|
Asleep duration (min) |
Time asleep (time in bed minus time awake), in minutes |
|
In bed duration (min) |
Time in bed (time awake plus time asleep), in minutes |
|
Light sleep duration (min) |
Time in Light sleep, in minutes |
|
Deep (SWS) duration (min) |
Time in Deep sleep, in minutes |
|
REM duration (min) |
Time in REM sleep, in minutes |
|
Awake duration (min) |
Time WHOOP detected as awake during time in bed, in minutes |
|
Sleep need (min) |
The amount of sleep needed going into this physiological cycle, which factors in recent strain, sleep debt, and recent naps, in minutes |
|
Sleep debt (min) |
The amount of sleep debt accrued going into this physiological cycle, in minutes |
|
Sleep Efficiency % |
The percentage of time spent in bed actually asleep (time asleep divided by time in bed) |
|
Nap |
Was this sleep a nap (true / false) |
File 3: Workouts (workouts.csv)
|
Field Name |
Description |
|---|---|
|
Cycle start time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
|
Cycle end time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
| Cycle timezone | Timezone that the physiological cycle took place, relative to UTC |
|
Workout start time |
Timestamp of when the workout started, in the timezone the cycle started |
|
Workout end time |
Timestamp of when the workout ended, in the timezone the cycle started |
|
Duration (min) |
The duration of the workout, in minutes |
|
Activity name |
Name of the activity |
|
Activity Strain |
Activity Strain from the activity |
|
Energy burned (cal) |
Calories burned from the activity, in Calories |
|
Max HR (bpm) |
Maximum HR during the activity, in beats per minute |
|
Average HR (bpm) |
Average HR during the activity, in beats per minute |
|
HR Zone 1 % |
Very Light – % of time spent at 50-60% of Max HR (at the time of the processing of the workout) |
|
HR Zone 2 % |
Light – % of time spent at 60-70% of Max HR (at the time of the processing of the workout) |
|
HR Zone 3 % |
Moderate – % of time spent at 70-80% of Max HR (at the time of the processing of the workout) |
|
HR Zone 4 % |
Hard – % of time spent at 80-90% of Max HR (at the time of the processing of the workout) |
|
HR Zone 5 % |
Max – % of time spent at 90-100% of Max HR (at the time of the processing of the workout) |
|
GPS enabled |
True/False based on if there is GPS data corresponding to the activity |
|
Distance (meters) |
Total distance traversed. Only present if distance data is calculated as part of the workout. |
|
Altitude Gain (meters) |
The altitude gained during the workout. This measurement does not account for downward travel - it is strictly a measure of altitude climbed. If a member climbed up and down a 1,000 meter mountain, ending at the same altitude, this measurement would be 1,000 meters. Only present if altitude data is included as part of the workout. |
|
Altitude Change (meters) |
The altitude difference between the start and end points of the workout. If a member climbed up and down a mountain, ending at the same altitude, this measurement would be 0. Only present if altitude data is included as part of the workout. |
File 4: Journal Entries (journal_entries.csv)
|
Field Name |
Description |
|---|---|
|
Cycle start time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
|
Cycle end time |
Timestamp of when the physiological cycle started, in the timezone the cycle started |
| Cycle timezone | Timezone that the physiological cycle took place, relative to UTC |
|
Question text |
Journal question |
|
Answered yes |
True or False |
|
Notes |
Journal notes |
Alternative options for exporting and sharing data
-
On each tab within the WHOOP homepage, members can tap the share button to produce a graphic that can shared to Teams within the Community tab of the app or via the standard options available on iOS and Android devices (eg via text or email).
-
privacy.whoop.com – this is a tool that lets members export all of their data, including granular heart rate data.
FAQs
Q: When should I expect to receive my export?
A: Due to the volume of data, exports can take anywhere from a few hours to a full day. If you haven’t received your export after 24 hours, please check with Membership Services.
Q: How do I filter the data in my export?
A: Check out Excel and Google Sheets for helpful resources when filtering WHOOP data in a CSV file.
Q: I haven’t received my export email, how do I access it?
A: Navigate to the Export WHOOP Data section of the WHOOP mobile app to see if the request was completed. In the first 24 hours, you should see a “Check your inbox!” message, and after 24 hours you should see the Create Export page. Also, be sure to check your spam folder in the event that the email was marked as spam.