At WHOOP, we’re dedicated to enhancing our member's experience by improving app features to provide better ways of understanding members' biometric data. By using the WHOOP Journal, members can hone in on activities that are impacting their Recovery, Sleep, and Strain data.
Members receive a Monthly and Weekly Performance Assessment that delivers a display of insightful charts and analyses from the previous week and month’s data. This article reviews the Monthly Performance Assessment.
For information on the Weekly Performance Assessment, check out: What is the Weekly Performance Assessment?
What is the Monthly Performance Assessment?
The Monthly Performance Assessment (MPA) is a monthly performance report available on the 1st of every month to any member with 14 Recoveries recorded in the previous calendar month.
The MPA provides:
- A personalized analysis of your individual data.
- Actionable feedback to help you improve your training.
- A global comparison of your data with others in the WHOOP community.
We recommend using the Monthly Performance Assessment to:
- Track and monitor your fitness goals.
- Identify behaviors to avoid.
- Identify behaviors to focus on.
To receive your first MPA, you must meet the following requirements:
- Have 14 recoveries on WHOOP in the last calendar month.
NOTE: The 4 day calibration period is included in the 14 day count. Recoveries do not need to be consecutive; an accumulated total of 14 is fine.
For any questions about the MPA and how to interpret the data, please reference the following Locker article Monthly Performance Assessment.
Viewing your MPA
To view your latest MPA, open the WHOOP app and select the Coaching tab from the navbar. Next, scroll down to Performance Assessments, where can select your most recent MPA.
iOS only: Viewing past MPAs
Members using WHOOP on an iOS device can view past MPAs by selecting the View All button to the right of the Performance Assessments section of the Coaching tab.
The Training Breakdown section of the Monthly Performance Assessment displays a color-coded, in-depth look at your individual cardiovascular load by Strain, the amount of time spent in a specific heart rate zone for each sport or activity, and the training intensity of each activity.
This section provides an overview of your personalized trends throughout the year. With Heat Maps, you can review your weekly and monthly averages. NOTE: The lighter the color of the strain boxes, the lower the strain for that day.
WHOOP Journal Analysis
When you input a response within the WHOOP Journal, you will begin to see trends within your data - based on your body's response to a specific behavior. Behaviors are sorted by their impact upon a member's Recovery (from positive to negative). 5 Yes’s and 5 No’s are required to calculate an impact (per behavior) within a 90-day time frame.
You will see a Members like You section, where your data is compared to the general WHOOP community, allowing you to make comparisons on how your individualized behavior impact compares to members like you.
For example, you might learn that meditation helps boost your recovery by 8%(+), which is higher than the average of 4% (recovery boost).
You will also receive a chart with the top 5 most frequently logged behaviors, categorized by how many times you answered yes.
Behavior Impact on Recovery
The data drills down further with a numerical line chart showing the most impactful behaviors on recovery score: 3 most positive and 3 most negative.
Recommended Behaviors to Consider
All members receive an MPA. However, those who track their behaviors in the WHOOP Journal will receive recommendations based on what is most effective for individuals who track similar behaviors.
The last graph in the MPA shows how you are balancing strain and recovery and how your cardiovascular fitness responded to training over the past 6 months.