The ability to view trends week to week is an important feature of the WHOOP app and can give insights into your data. For example, trends can help you determine if you are training optimally, if your metrics are improving, how you are sleeping night over night, or if anything stands out from the norm.
To view 7-day trends in the app, swipe up from any of the four pillars: Overview, Strain, Recovery or Sleep. There are 4 trend view screens to explore and several trend views to look at within each screen.
The Overview trends plot each day’s Strain against Recovery to highlight the days that you were optimally training, recovering, or overreaching.
If you click anywhere inside the graph, it will show you the percentages for all data points listed (pictured on the right). The data points of the Strain graph and the Recovery graph do not need to perfectly line up, but can be an indication if you trained optimally based on your Recovery each day.
The Voice of WHOOP, located towards the top of the screen, will summarize your week, giving you any relevant advice based on your output.
From any of these screens, you can navigate to weeks you'd like to view by clicking the left and right arrows beside the date.
Swiping up from the Strain pillar will give you the option to look at trends for 3 different Strain-based metrics: Day Strain, Average Heart Rate, and Calories. Tap each tab at the bottom of the screen to view that data, where you will find a Voice of WHOOP summary and information for each day of the week. Located just below the tab description, you can also see a number: this is the average of each of these metrics for the week you are looking at.
Swiping up from the Recovery pillar will give you the option to look at weekly trends for 4 different Recovery-based metrics: Recovery Score, Heart Rate Variability (HRV), Resting Heart Rate (RHR), and Respiratory Rate. You can access each of these views by tapping the tabs at the bottom of the screen. Similar to the Strain view, you can see the 7 day average located on each tab.
Swiping up on the Sleep pillar will give you the option to look at weekly trends for 3 different Sleep-based metrics: Performance, Hours vs. Need, and Time in Bed. As with Strain and Recovery, you can see the 7 day average located on each tab.
Performance is the percentage of sleep you got compared to how much sleep you needed. For example, below you can see that this member received an 88% performance score on Monday, which means she reached 88% of the Sleep she needed for that night.
Hours vs. Need shows you how big the gap between the amount of rest you should be getting versus the amount of rest you are getting is. Keep in mind this only accounts for the time you were asleep, NOT the amount of time spent in bed. This is important as it's completely normal for members to be awake anywhere from 5 minutes to 1.5 hours throughout the night.
Time in Bed is the amount of time you spent in bed, from the time you fell asleep until you woke up, and includes any time you were awake (not in a sleep stage) throughout . For those who track their sleep manually, this will be from the time you started tracking to the time you stopped tracking (you can edit this later if you forget to stop the tracker when you wake up).