Whoop data export analysis
Whoop shows you today's recovery. Your export contains something better: months of HRV, strain and sleep staging that can answer trend questions the app never will.
Get your export (2 minutes)
- Open the Whoop app → More → App Settings → Data Export.
- Request the export — Whoop emails a ZIP shortly afterwards.
- Unzip it. You want
physiological_cycles.csvand (for training analysis)workouts.csv.
What your Whoop CSV can tell you that the app doesn't
- Is your HRV actually declining? A 90-day slope and your personal baseline band (28-day mean − 0.75 SD), not a green/red daily verdict — and how many of the last 14 nights fell below it.
- Is your training week too samey? Whoop records day strain but never computes monotony — the classic Foster ratio that flags load arriving with no easy/hard rhythm.
- Where does your training time actually go? Zone minutes summed across workouts into a weekly Zone 2 budget and a low/mid/high split against the polarised-training reference.
- How much sleep debt are you carrying? Night-by-night shortfall against 7h30 accumulated over the last fortnight, plus onset consistency in minutes.
Drop your CSV into the free readout See a full sample report
FAQ
Which files do I drop into the readout?
physiological_cycles.csv on its own gives HRV, recovery and sleep metrics. Add workouts.csv in the same drop to unlock the Zone 2 and intensity-distribution analysis.
Does this work with Whoop 4.0 and Whoop MG?
The parser reads the standard columns Whoop's data export has carried across recent generations (HRV ms, resting HR, recovery %, day strain, sleep staging). If your file has different headers, the readout will say so rather than guess — and we'd genuinely like to see the header row so we can support it.
Is this medical advice?
No. Reports are an educational analysis of your own device data — trends, comparators and training-theory references. Nothing here diagnoses or excludes any condition.
Also analysing: Oura exports and Garmin HRV trends.