Your First 30 Days: Coaching Moments

My Sleep Performance is 85%+, but my Recovery is in the RED

Why it matters

Sleep Performance is only 1 of 4 inputs to WHOOP Recovery and will not always map linearly to HRV (weighted heaviest in Recovery algorithm). As such, it is possible to achieve 100% sleep performance but still be in the RED. Consider this an important source of insight in that despite getting sufficient sleep, your body is still working hard to "recover" from the previous day’s mental and or physical load.

How to manage

To maximize time in bed and to ensure the best possible Recovery consider the following behaviors: 

  1. Aim to go to bed and wake up at the same time as much as possible
  2. View the natural light in the morning and watch the sunset at night
  3. Prioritize water throughout the day
  4. Stop eating when the sun goes down

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My Recovery is in the GREEN despite sleep performance <70%

Why it matters

Sleep Performance is only 1 of 4 inputs to WHOOP Recovery and will not always map linearly to HRV (weighted heaviest in Recovery algorithm). As such, it is possible to achieve low sleep performance but still be in the GREEN. Consider this an important source of insight in that despite getting less sleep, your body has actually "recovered" well from the previous day’s mental and or physical load.

How to manage

Many of our "non-sleep deep rest behaviors" we practice during the day (e.g., meditation, yoga nidra, breathwork, sauna) serve as a buffer against a short sleep. Positive social connection, eating non-processed foods, and hydration can also buffer against the negative effect of a shorter sleep. Keep these behaviors in mind as you navigate your day.

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My Recovery is in the GREEN despite high strain yesterday (>14)

Why it matters

Despite taking on significant strain yesterday, your body is indicating that it is adapting well to previous days' external stress and has the capacity to take on intense physical, mental, and emotional load today. 

How to manage

Consider some of the "non-sleep deep rest behaviors" you might have engaged in yesterday (e.g., nap, meditation, yoga Nidra, breathwork, sauna). These behaviors can serve to buffer high strain and allow you to adapt to stimulus in a functional way. Positive social connection, eating non-processed foods, and hydration can also amplify recovery. 

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I’m in the lower bounds of YELLOW Recovery with high strain

Why it matters

Lower Yellow Recovery is an indicator that your body noticed you applied a heavy stimulus (mental, physical and/or emotional).

How to manage

Stress is critical to build resilience but we need to allow ourselves time to adapt. Remember that mental and physical growth happens during recovery! Consider adjusting "life load" volume and intensity slightly, and be sure to double down on recovery behaviors (e.g., mobility, breathwork etc), eat as cleanly as possible, hydrate sufficiently, and do your best to comply with sleep coach recommendations! 

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My Recovery is in the GREEN despite high strain yesterday (>14) AND sleep performance <70% 

Why it matters

Despite taking on significant strain yesterday, your body is indicating that it is adapting well to previous days' external stress and has the capacity to take on intense physical, mental, and emotional load today. 

Sleep Performance is only 1 of 4 inputs to WHOOP Recovery and will not always map linearly to HRV (weighted heaviest in Recovery algorithm). As such, it is possible to achieve low sleep performance but still but in the GREEN. Consider this an important source of insight in that despite getting less sleep, your body has actually "recovered" well from the previous day’s mental and or physical load.

How to manage

Consider some of the "non-sleep deep rest behaviors" you might have engaged in yesterday (e.g., nap, meditation, yoga Nidra, breathwork, sauna). These behaviors can serve to buffer high strain and allow you to adapt to stimulus in a functional way. Positive social connection, eating non-processed foods, and hydration can also amplify recovery. 

Many of our "non-sleep deep rest behaviors" we practice during the day (e.g., meditation, yoga nidra, breathwork, sauna) serve as a buffer against a short sleep. Positive social connection, eating non-processed foods, and hydration can also buffer against the negative effect of a shorter sleep. Keep these behaviors in mind as you navigate your day.

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My recovery is RED despite low strain yesterday

Why It matters

It is well documented that we can't always perceive our own cognitive, physical, and emotional declines as such we often push through without realizing the performance cost. This is one of the reasons why WHOOP Recovery is helpful- your Red Recovery is a signal that your body is struggling to adapt to external stress.

It is easy to dismiss or push through when we don't feel great but ignoring it will only lead to chronic stress and lower levels of functioning. Your strain was low yesterday so this is an indication that perhaps the "stress" was "mental" in nature or is dealing with suboptimal food choices, slight dehydration, artificial light at night or lack of sunlight during the day, alcohol or food close to bedtime.

How to manage

No need to beat yourself up! Since your strain was low, your "red recovery" might have more to do with mental factors (work, relationship, and or financial stress) or behaviors related to food choice and timing. If you can check any of these boxes, a workout might be what you need. Also consider engaging in positive social connections and any Recovery behavior that you enjoy (contemplative practice, mobility, sauna, massage, etc).

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I have multiple activities but my strain scores don’t "add up"

Why it matters

Why your multiple activities didn't add up linearly: We aggregate your raw data and then scale the final result. Because the scaling function is non-linear, you get different results. What does this mean? If you work out twice in one day, you can't just add the strain scores to get to your day strain even though the sum of the raw scores will be your day strain (plus whatever relevant stuff you did between workouts). For example, individual scores 13.6 and 13.6 combine to 17.1.

How to manage

Strain means something about how hard you worked and doesn't mean much about what you did - If a trained athlete and untrained athlete go on a run together (same distance, same pace, etc) the untrained athlete should get a higher score because they worked harder even though objectively they appear to have done the same thing. This is in direct opposition to metrics like steps or miles. This also means that strain can be used as a gauge of fitness - if a team during practice all are assigned the same work, the athletes with the higher strain scores are less fit than the athletes with the lower score. Or, If I do the same run every few weeks at the same pace, I should expect to get lower strain scores as my fitness improves.

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