⌚ Wearables & RecoveryEssentialOn Wrist (24/7)

WHOOP 5.0

My primary recovery monitor and strain tracker — 1,737 recovery records in the bundled history.

The shared 30-day snapshot shows 56% recovery, 33.6 ms HRV, and 69 bpm resting heart rate. Window: 2026-10-04 – 2026-11-02 · n=26.

Sleep in that same calendar window averages 6.9 hours asleep, with 80% sleep performance.

The battery pack lets me charge without taking the tracker off, which helps me keep a continuous recovery history.

I use recovery trends alongside how I feel to decide whether to push strength volume, scale back, or leave room for BJJ and running.

56%

30-Day Avg Recovery

33.6 ms

30-Day Avg HRV

69 bpm

30-Day Avg RHR

80%

30-Day Avg Sleep Performance

6.9h

30-Day Avg Time Asleep

2.2h

30-Day Avg REM Sleep

1.6h

30-Day Avg Deep Sleep

8.7

30-Day Avg Strain

31.1%

All-Time Green Recovery Days

1,737

Recovery Records

Live DataAuto-calculated from my WHOOP JSON at build time

My Last 30 Days of WHOOP Data

Window: 2026-10-04 → 2026-11-02 · 1,737 recovery records on file · last WHOOP sync 2026-11-05

56%

Avg Recovery (30d)

33.6 ms

Avg HRV (30d)

69 bpm

Avg RHR (30d)

6.9h

Avg Time Asleep (30d)

2.2h

Avg REM (30d)

1.6h

Avg Deep (30d)

80%

Avg Sleep Performance (30d)

8.7 (peak 20.7)

Avg Daily Strain (30d)

16.7

Avg Respiratory Rate

All-time Recovery Distribution

● Green: 31.1%● Yellow: 51.7%● Red: 17.2%· avg recovery 55% across 1,737 days

These numbers come from my actual WHOOP 5.0 device and are recomputed on every site rebuild. If the values look stale, run npm run build after the WHOOP sync finishes.

The Good

• Continuous tracking without off-wrist charging
• Recovery and strain trends alongside my training logs
• Strong day-to-day context for recovery decisions

Watchouts

• Subscription required
• Screenless design requires the phone app for checks
• Web experience has degraded over multiple product cycles

All WHOOP figures share one build-time snapshot. 2026-10-04 – 2026-11-02 · n=26.