What better way to ring in the New Year than to look back on your 2019 fitness achievements. WHOOP has put together an Annual Performance Assessment for each member who has at least one recovery score in the year 2019; a four-page document filled with your data. Below we have broken down each page of the assessment.
YOU VS. WHOOP
Here you can see your strain, recovery, and sleep averages as they relate to others. Every member will see 'You' and 'All Members'. If you are on both teams and communities, you will see communities first (up to 3) and the remaining spots will be teams. If you are only on teams, we will populate up to three of your teams. If you are on fewer than 3 teams and communities, you will see all teams/communities you are part of, and the remaining spots will be your data compared to the top 10% of WHOOP, your age, or your gender cohorts. If you are not on any teams or communities, you will only have 4 comparisons displayed, those with teams/communities will see 5.
In this graph each of your scores are broken down by day of the week. Here your scores are not compared to anyone else's, they are averages for each day of the week throughout the last year. It is important to note here that the sleep averages shown are for the night before the day they are associated with, since each cycle starts once you go to sleep. For example, the sleep averages for Monday are all of the sleeps that occurred on Sunday night/Monday Morning.
On this page are graphs for Strain, Recovery, and Sleep with boxes representing every day you wore WHOOP. There are three colors in each graphic that represent high, medium, and low scores for each category, with the first row representing Monday, the second row Tuesday, and so on. If a box is white, that means there is no data for that day.
The lighter the blue, the lower the strain. There are 5 shades of blue in this graph. Going from lightest to darkest (black), the cut offs are assigned as follows:
If you click 'Learn More', it will take you to Podcast No. 26: Understanding Strain with Kristen Holmes and Emily Capodilupo.
This graphic shows which days you had in the red (0-33%), yellow (34-66%), and green (67% and above).
If you click 'Learn More', it will take you to Podcast No. 40: WHOOP Recovery - Maximize your Body's Readiness to Perform.
The lighter the grey, the poorer the sleep performance. The darkest grey indicates a sleep performance of 85-100%. Medium grey represents sleep performance from 70-85%. And light grey indicates sleep performance of 69% and below.
If the click the 'Learn More', it will take you to Podcast No. 14: Sleep, with WHOOP Director of Analytics Emily Capodilupo.
Page 3 uses the survey answers you receive after each night of sleep. You must have 5 'yes' responses and 5 'no' responses for the percentages to populate. Even if percentages do not populate, you can still view how many times you selected an answer choice. As you can see in the example above, Will has only reported working on a screened device in bed 1 time. Therefore, he cannot see his averages for this response, as there are too few.
To look at the differences in performance based on answers to each of these questions, the red and green scores in the middle will tell you if a difference in your sleep performance occurred. These colored percentages take the bottom score (when you said 'no') and subtract it from the top score (when you said 'yes').
For example, Will reported having 2 or more alcoholic beverages within 2 hours of bedtime 8 times, and reported that he did not have alcohol before bed 91 times. When he did not have alcohol before bed, his average sleep performance was 80%, but when he did, his average sleep performance was 77%. This represents a 3% decrease in sleep performance when drinking before bedtime.
This graphic shows you how optimally you trained this year. In the middle of the two lines is considered optimal performance; ‘Optimal’ refers to the ideal amount of Strain needed to increase fitness while avoiding burn-out. If the peak is colored red, your training was considered overreaching, and if blue, restorative. Peaks are not necessarily bad, they just show you how you decided to train relative to your recovery levels.
This shows two graphics: The top one is Heart Rate Variability, and the bottom one is Resting Heart Rate. These graphics show how each measurement changed month over month. If your HRV or RHR went up on average, then the line is colored green, if it went down it is colored red, and if it did not meaningfully change, the line is colored black. If there is insufficient data for the month, the line will be grey, indicating no score.
These two graphics do not necessarily change together, but if you worked on fitness goals this year, perhaps you might see that from the beginning of the year to the end, your RHR has decreased on average, and your HRV increased.
If you click 'Learn More', it will take you to the Locker article 'Training with WHOOP: Using Recovery and Strain to Unlock your Potential'.