> ## Documentation Index
> Fetch the complete documentation index at: https://docs.gymlive.app/llms.txt
> Use this file to discover all available pages before exploring further.

# WHOOP Integration

> Connect WHOOP with GymLive to share recovery, strain, and sleep data with your coach

# WHOOP Integration

WHOOP is a performance optimization system that tracks recovery, strain, and sleep 24/7. By connecting WHOOP to GymLive, your coach gains insights into your readiness to train and overall physiological adaptation.

<Info>
  WHOOP integration requires signing in with your WHOOP account credentials to authorize data sharing.
</Info>

## What Data Can Be Synced?

WHOOP provides unique recovery-focused metrics:

* **Recovery Score**: Daily recovery percentage (0-100%)
* **Heart Rate Variability (HRV)**: Key recovery indicator
* **Resting Heart Rate**: Baseline cardiovascular health
* **Strain Score**: Daily and activity strain (0-21)
* **Sleep Performance**: Duration, stages, efficiency, and debt
* **Respiratory Rate**: Breathing rate during sleep
* **Skin Temperature**: Variations from baseline
* **Blood Oxygen**: SpO2 levels during sleep
* **Workouts**: Automatic and manual activity detection

## Setup Instructions

<Steps>
  <Step title="Ensure WHOOP is Set Up">
    Before connecting to GymLive:

    1. Wear your WHOOP strap for at least 7 days
    2. Open the WHOOP app and check data is syncing
    3. Ensure you have a complete sleep and recovery cycle
    4. Verify your profile information is accurate

    <Note>
      WHOOP needs baseline data to provide accurate recovery scores.
    </Note>
  </Step>

  <Step title="Connect WHOOP to GymLive">
    In the GymLive app:

    1. Go to **Settings** > **Integrations**
    2. Select **WHOOP**
    3. Tap **Sign in with WHOOP**
    4. You'll be redirected to WHOOP's login page
  </Step>

  <Step title="Authorize Access">
    On WHOOP's authorization page:

    1. Enter your WHOOP email and password
    2. Review the data access permissions
    3. Click **Authorize** to grant GymLive access
    4. You'll be redirected back to GymLive

    <Warning>
      Use the same credentials you use for the WHOOP app, not the strap ID.
    </Warning>
  </Step>

  <Step title="Verify Data Flow">
    After authorization:

    1. GymLive will show "Connected" for WHOOP
    2. Your last 30 days of data will begin syncing
    3. Daily updates will sync automatically each morning
    4. Pull down to refresh for immediate updates
  </Step>
</Steps>

## Understanding WHOOP Metrics

### Recovery Score

Your daily recovery is based on:

<CardGroup cols={3}>
  <Card title="HRV" icon="heart">
    Heart Rate Variability compared to your baseline
  </Card>

  <Card title="RHR" icon="heart-pulse">
    Resting Heart Rate trends
  </Card>

  <Card title="Sleep" icon="bed">
    Sleep quality and duration
  </Card>
</CardGroup>

**Recovery Zones:**

* 🟢 **Green (67-100%)**: Ready for high strain
* 🟡 **Yellow (34-66%)**: Ready for moderate strain
* 🔴 **Red (0-33%)**: Focus on recovery

### Strain Score

Daily strain accumulation (0-21 scale):

* **0-9**: Light activity day
* **10-13**: Moderate strain
* **14-17**: High strain
* **18-21**: Maximum/overreaching strain

Your coach uses this to balance training load with recovery capacity.

### Sleep Coach

WHOOP recommends sleep based on:

* Sleep debt
* Recent strain
* Next day's planned activities

## Live Heart Rate Broadcasting

WHOOP can broadcast heart rate to GymLive during workouts:

<Tabs>
  <Tab title="Setup Broadcast">
    1. Open WHOOP app during workout
    2. Start an activity
    3. Tap the **broadcast icon** (radio waves)
    4. Select **GymLive** from available devices
    5. Heart rate streams in real-time
  </Tab>

  <Tab title="Compatible Activities">
    Best for:

    * Strength training
    * Indoor cycling
    * Treadmill running
    * CrossFit/HIIT

    Note: GPS activities track better natively in WHOOP
  </Tab>
</Tabs>

<Info>
  Heart rate broadcasting requires Bluetooth and both apps open during the workout.
</Info>

## Optimizing WHOOP Data

### Improve Recovery Scores

<AccordionGroup>
  <Accordion title="Consistent Sleep Schedule">
    * Go to bed at the same time nightly
    * Aim for 7-9 hours consistently
    * WHOOP learns your patterns for better recommendations
  </Accordion>

  <Accordion title="Proper Strap Placement">
    * Wear 1-2 inches above wrist bone
    * Snug but comfortable (2 fingers should fit)
    * Keep sensor clean and dry
    * Charge when showering to maintain 24/7 data
  </Accordion>

  <Accordion title="Log Behaviors">
    Track in WHOOP Journal:

    * Hydration
    * Alcohol consumption
    * Medications
    * Stress events

    Helps identify recovery patterns
  </Accordion>
</AccordionGroup>

### Maximize Strain Accuracy

* Manually log activities WHOOP doesn't auto-detect
* Add activity strain for strength training
* Use heart rate broadcast for indoor workouts
* Ensure strap is snug during exercise

## Troubleshooting

<AccordionGroup>
  <Accordion title="No recovery score in GymLive">
    1. Check WHOOP app shows current recovery
    2. Recovery updates after wake time - not midnight
    3. Need 4+ hours of sleep for recovery calculation
    4. First recovery appears after \~7 days wearing WHOOP
    5. Pull down to refresh in GymLive after waking
  </Accordion>

  <Accordion title="Missing activities">
    WHOOP auto-detection thresholds:

    * 15+ minutes duration
    * Elevated heart rate (varies by fitness)

    For shorter/lighter activities:

    1. Manually log in WHOOP app
    2. Wait 5 minutes
    3. Refresh GymLive
  </Accordion>

  <Accordion title="Connection issues">
    1. Sign out of WHOOP in GymLive
    2. Force close both apps
    3. Re-authenticate with WHOOP
    4. Ensure using correct email (not strap ID)
    5. Check WHOOP app works properly first
  </Accordion>

  <Accordion title="Delayed data">
    Normal sync times:

    * Recovery: Available after wake detection
    * Sleep: 15-30 minutes after waking
    * Activities: 5-10 minutes after completion
    * HRV/RHR: Updated with recovery score
  </Accordion>
</AccordionGroup>

## WHOOP Coach Insights

Your coach can use WHOOP data to:

1. **Adjust Training Volume**: Based on recovery score
2. **Plan Intensity**: High-intensity when recovered
3. **Monitor Adaptation**: HRV trends show fitness gains
4. **Prevent Overtraining**: Strain/recovery balance
5. **Optimize Performance**: Train when body is ready

### Recovery-Based Programming

<Note>
  Coaches may adjust your workout based on morning recovery:

  * Green: Proceed as planned or increase intensity
  * Yellow: Modify volume or intensity
  * Red: Active recovery or rest day
</Note>

## WHOOP Teams

If your coach uses WHOOP Teams:

1. Join your coach's team in WHOOP app
2. Data automatically shares within team
3. Still connect to GymLive for integration with other metrics
4. Enables team challenges and comparisons

## Best Practices

<CardGroup cols={2}>
  <Card title="24/7 Wearing" icon="infinity">
    Remove only for charging (during showers)
  </Card>

  <Card title="Accurate Profile" icon="user">
    Update height, weight, and fitness level regularly
  </Card>

  <Card title="Sleep Consistency" icon="moon">
    Maintain regular sleep schedule for accurate baselines
  </Card>

  <Card title="Activity Logging" icon="dumbbell">
    Manually log activities under 15 minutes
  </Card>
</CardGroup>

## Privacy & Data Security

* OAuth 2.0 secure authentication
* Data encrypted in transit
* GymLive never stores WHOOP passwords
* Control data sharing in WHOOP privacy settings
* Revoke access anytime
* WHOOP retains ownership of your data

## Understanding Baselines

WHOOP personalizes all metrics to you:

* First 30 days: Building baseline
* Monthly updates: Adjusts for fitness changes
* Individual zones: Your green isn't someone else's
* Relative changes: More important than absolute values

<Tip>
  Don't compare WHOOP scores between people - focus on your personal trends and patterns.
</Tip>

## Related Resources

* [WHOOP Support Center](https://support.whoop.com/)
* [WHOOP Podcast](https://www.whoop.com/thelocker/podcasts/)
* [GymLive Troubleshooting Guide](/integrations/troubleshooting)