Review – Whoop Strap (Recovery/Workout Monitor) Is It Worth It?

On 03/02/2021

Have you ever questioned yourself regarding your energy recovery level? I slept well but I feel kind of tired. Should I train hard today or back off?

Ever wonder if you’re just being a wuss and just need to toughen up? Ever had a day when you felt tired, decided to go on an easy ride, and 30 minutes into the ride you felt awesome and just started hammering?

All of those scenarios have happened to me and I find it to be one of the most frustrating parts of mountain biking. How recovered am I? If you know a little bit about training, you’ll know that riding and working out (strain) wears us down while rest and good nutrition build us back up (recovery).

Too much strain wears us out. Not enough strain and we stay stagnant and don’t improve our fitness. Mental and emotional strain also wears us down and requires recovery just like physical strain does.

I was so excited when two of my students told me about the Whoop strap, it was going to eliminate the guesswork but tracking my strain and recovery! Much more scientific than my training journal (which I stopped using when I stopped competing nearly a decade ago).

I signed up for 18 months at $294.00 plus tax. I’m glad I did it because I have learned a lot.

What I have learned is that Whoop is a good sleep tracker and a decent strain monitor but a terrible recovery tracker (the main feature it advertises). It also has a built-in, digital training diary. Every morning it asks you a bunch of questions: Did you meditate? Did you take a calcium supplement? Did you masturbate? (What, why?) Did you use marijuana? (but no alcohol question, odd) Did you stretch? etc.

WE WILL START WITH THE GOOD: Once you get it adjusted on the correct part of your arm, it does a good job of tracking your sleep (as far as I can tell) and breaking it down to how long you were in bed, how many total hours of sleep you got, how much time was spent in deep sleep, how much time was spent in REM sleep and how much in light sleep.

The sleep tracking works for naps too, which is a nice feature nice because naps are so weird. I often wonder, did I actually fall asleep or did I just lay there. The Whoop Strap tells me I slept and how much time was spent in REM, deep and light sleep.

It does a decent job of tracking strain, but it only uses heartrate data for strain, so a hard weight workout with rest between sets shows nearly no strain (see Dec 16 Screenshot below). As a heart rate monitor, it seems pretty good and it connects to workout tracking apps like Strava which is nice.

WHAT IT STINKS AT: Tracking my recovery! It’s like an opposite tracker. On green days (when I am above 75% recovered), I usually feel tired and need to take a nap. Often, that green day with a nap and very light exercise is followed by a red day (red means I was overreaching). How the heck does that happen? I’m super recovered when I wake up, I take a nap (more recovery) and do little or no exercise (low strain) I sleep well and the next day I have overreached?

My Dec 16 and Dec 17 Whoop Strap screenshots.

This happens pretty consistently. Yesterday I woke up in the green – 91% recovered. That seemed strange since I fully bonked on my ride the day before and had to take a 20-minute break on the side of the trail as I suddenly just ran out of energy. Sure enough, by noon yesterday, I was exhausted and took a 20-minute nap.

After my nap, I did a light Foundation Training workout, went to bed early, and got the best night’s sleep I have had since getting my Whoop strap in October.

Foiled again! After 8 hours and 17 minutes of sleep with 1:42 of REM sleep and 1:15 of deep sleep, I’m only 51% recovered? (My average since getting the whoop strap is around 6.75 hours of sleep a night) How did I lose 40% of my recovery when I took a nap, meditated, went to bed early, and got the best sleep I have had in months?

My Feb 27 and Feb 28 Whoop Strap Screenshots.

Whoop has very attentive, nice customer service, they know me well . I have had numerous email conversations with them and they always say the same thing: the strap isn’t adjusted right. Well, I am skinny, and the strap would definitely read better if I had a little more meat on my bones, but aren’t most endurance athletes relatively thin?

I first tried the strap on my wrist (where Whoop recommends it) and now I wear it on my bicep (where Whoop recommends when it doesn’t work well on your wrist). I have moved it up/down and all around my wrist and bicep and it still either reads poorly or their recovery formula and heartrate variability doesn’t work for me. This is odd as it does seem to track my aerobic exercise and sleep pretty well.

Oh, and they are keeping track of all this data. Remember the marijuana, meditation, and masturbation questions? I’m not worried about privacy issues, but I do think they are going to sell that data to fitness-related companies and I would like to be compensated for participating in their study!

In conclusion, I would not buy this product again and will not renew my subscription when it runs out. It is a decent sleep and aerobic workout monitor, but that is not what I bought it for nor what it is advertised as.

I would LOVE to hear your comments and experience using a Whoop Strap. It seemed to work ok for two of my students so maybe it’s just me?

Please share this article with anyone you think may benefit and feel free to call or e-mail with any questions.

Thanks and create your best ride yet,
Gene

My website has many more tutorials, and I am creating more for you, so keep checking.

Please share this article with anyone you think may benefit and feel free to call or e-mail with any questions.

Cheers,
Gene

Comments

17 Comments

Clift Richardson on 03/02/2021 at 6:24 am

Good review. I have been thinking about a woop for 2 years but my experience with optical HR told me it would be a waste. Thanks for confirming.

I have a suspicion that the very newest Garmin watches might be close but I am unwilling to spend the money to find out. Hopefully you will.
Reply
- Gene on 03/02/2021 at 8:37 am
  
  Hi Clift,
  
  Thanks, glad my article saved you the frustration I have felt, and the money! What, now you want me to spend my money to test the Garmin?! Maybe I should do a go fund me to get the money to test it! 😂
  Reply
Chris on 03/02/2021 at 6:28 am

Thanks for doing the dirty work for me(puts credit card back in wallet). I had my doubts too.
Reply
- Gene on 03/02/2021 at 8:39 am
  
  Hi Chris,
  
  You are welcome!
  
  Cheers,
  
  Gene
  Reply
Christopher Herzog on 03/02/2021 at 7:33 am

Excellent review; very thorough and detailed about what worked well and didn’t work well. Also very timely, since, I am in the market to buy something to help me train in the correct zones, analyze my sleep/recovery, and help me manage my riding performance. I won’t be wasting my money on the Whoop strap.
Reply
- Gene on 03/02/2021 at 8:40 am
  
  Thanks Christopher, sounds like Garmin has a device that may be better.
  
  Cheers,
  
  Gene
  Reply
- Lee Ernst on 03/02/2021 at 9:15 am
  
  My big takeaway was when Gene said he rested 20 min trail side. I thought it was only me who did that 🙂 seriously! I have t seen a rider resting on the Gateway loop or Lost Dog Wash (Scottsdale) since moving here 5 months ago. Thanks for the timely article as I was wondering how many days I should give it between what I would consider a big ride when you find yourself resting from a bonk
  Reply
  - Gene on 03/02/2021 at 3:40 pm
    
    Hi Lee,
    
    Trail side naps are the best! Seriously, if you totally bonk you need to listen to your body and return slowly or you can really dig yourself a hole. Ironically, that’s one reason I purchased the Whoop Strap, to take the guess work out of situations like that!
    
    Cheers,
    
    Gene
    Reply
Mark Bates on 03/02/2021 at 8:25 am

Interesting. I have A Garmin Forerunner 245 watch with wrist HR monitor and O2 saturation sensor. I bought it to track hikes and lunch walks and to occasionally back up my bike computer. The HR monitor seems to read low compared to my chest strap HR monitor during activities, but HR at rest seems accurate. I thought the wrist HR and O2 sensor was kind of a gimmick, but it’s a pretty damned good sleep monitor and I’ve found that it’s a great recovery monitor. It works off of heart rate variability to give you what Garmin terms your Body Battery (Basically your % recovered). It’s pretty much spot on for me. I got my first Covid vaccination last week and it really affected me with elevated heart rate, sleeplessness, fatigue which all showed up as poor recovery (low Body Battery) as low as 5% for two days straight. I’ve never seen it below 25% say after an overreaching type effort. Basically, I would recommend it because it seems to do what the Whoop Strap failed at. I would assume the pricier Garmin watches would do as well as better.
Reply
- Gene on 03/02/2021 at 8:44 am
  
  Thanks Mark! I think I will give the Garmin a try. Blanton who replied earlier to my review wants me to test it! Hopefully he reads your review!
  
  I hope your battery is back over 50%! Cheers, Gene
  Reply
- Jim McCullen on 03/07/2021 at 3:24 am
  
  Mark Bates, you are everywhere!. Great comments on the Garmin. I have the Vivoactive 3 and find it does a great job at sleep tracking but its recovery suggestions are out of wack. I do an average workout and it wants me to recover for 3 days. Gene thanks for the review on the Whoop, i was curious about it as well.
  Reply
  - Gene on 03/09/2021 at 1:59 pm
    
    Hi Jim,
    
    You are welcome. I definitely have a few students who love their whoop. I think it may just be how tight you wear it. I had a student this weekend show the imprint it leaves on his arm. I’m testing mine that tight, don’t love the way it feels so far! Will give it a few more days.
    
    Cheers,
    
    Gene
    Reply
Julie Sebby on 03/02/2021 at 8:37 am

Finally an honest review. I feel like all I see are sponsored reviews singing the praises of the product, and I don’t believe most of them.
Reply
- Gene on 03/02/2021 at 8:46 am
  
  Hi Julie,
  
  Yeah, sometimes it nice to not have to please sponsors!
  Reply
Mark Bates on 03/02/2021 at 8:51 am

My body battery was 5% for two days after the vaccination. It was 82% this morning, so it seems I’ll survive.
Reply
- Gene on 03/02/2021 at 9:05 am
  
  Excellent! A little nervous about the vaccine but I plan on getting as soon as it is available!
  Reply
Matt Douglas on 05/29/2021 at 4:54 pm

Gene, your experiences with Whoop seem very similar to my own. I love how much insight it has given me into my sleep. I am too exhausted (too exhausted for much of anything) on green days to complete any real workout, but I get my best workouts on yellow and red recovery days. It just does not add up with Whoops articles and feedback from their staff.
My best workout days are days where my sleep was short, but my body optimized deep sleep. Those show as yellow or red.
Another issue I have is with strain. I think the strain formula is geared towards those who are already athletes. I am a formerly fit person (read now moderately obese and not conditioned for heavy strain) who wants to return to that status in my middle age.
Even after months of almost daily use, reaching optimal strain will make me unable to exercise for two to three days after. It also takes three plus hours a day as I can easily overtax my cardiovascular system. I think a heart attack might put a crimp in my fitness plans… Whoop does not take into account fitness conditioning levels and bodyfat levels. I too plan to discontinued my subscription.
Reply

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Rider Reviews

Thanks again, you were a great part of my succees for 2005. I had the best year of my life. Part of which at the age of 52, I entered numerous mtn bike races, podiumed 5 times and won the Texas Mountain Bike Racing Association series for my division.

Your instruction, professsionalism and emails went above and beyond all expectations.

Kent Wells
2016

Thanks Coach Gene for your time the last 2 days! Your coaching is spot on! I’m so lucky to have had the chance to spend this time learning from the most passionate mountain biker out there – one who cares about the sport and all the techniques that go into it! Total respect! That’s all I have to say! If anyone is questioning or “thinking” about signing up for his camp- DON’T , just do! Thank you Gene!!!!

Gretchen Wavro

This was by far the best use of both money and time in regards to my mountain bike training.
Its 3 days of my life I will never forget.

Jim, BetterRide Camper

The results are starting to trickle in as I have the time to ride some of my local rides that I track my times on. I’m astonished!

My descending time from the summit of Chimney Gulch to the Beaver Brook cross over dropped from a personal best of 6:51.0 to 5:46.0, for the bottom section it went from a personal best of 13:42.0 to 10:12.2. Considering that I really haven’t had enough time to practice a lot yet, I’m stunned at the improvement. I can also say that I felt more in control than I used to and I cleaned a section I’ve never had the balls to even try before.

Again Gene, I can’t thank you enough. The camp was great. Your ability to break skills down into digestible parts, watch riders and help them refine techniques, your humility and sense of humor make you a world class coach. I’ll be taking your next level two clinic this year and probably a refresher next year.”

Mark Forgy
Expert XC racer, Mountain Bike Fanatic

Just wanted to give you an update and let you know that I am starting to experience the delayed effects of your camp. I knew when the camp ended that I was leaving with some new skills that were helpful immediately. But I also knew there were other skills that were going to take more practice, patience and time. Well, I’m starting to see them.

I’ve been practicing descending the way you instructed us but until the last couple of weeks, I knew I was still faster descending the way I always had – I was just more comfortable that way. But in the last couple of weeks, it all kind of clicked.

I’m not winning any downhill races – yet – but all of a sudden (and it really did seem to happen pretty suddenly) your techniques took over and instead of just using them at low speeds only when I thought about it, I was using them all over the trails and feeling pretty comfortable. Now I find myself only reverting to my old techniques when I come into a corner already off balance. Anyway, thanks, it’s a great feeling – can’t wait to use them on race courses this year!

Sarah Kaufman
Top Pro Endurance Racer

I just wanted to let you know that I’ve had big improvements in my racing this year after taking the betteride course (about 10 minutes improvement from last year). I got 2nd place in the beginner category at Eldora, then placed 15th out of 35 in the Sport category at Winterpark in my first ‘sport race’. I passed people on the downhill for the first time in these two races, and am feeling much more confident on the downhills (I hit 31.5 mph max on a tight singletrack in the Eldora race).

Jonathan Jones

Tonight was the first night of practice cyclocross races. The cornering techniques I learned in you camp last weekend rock on the cross bike. I was able to carry speed through the corners and off cambers that I could only dream of last year!

I actually found myself cranking up the speed before the corners instead of braking. Nobody else is using this technique. I found my self keeping pace with stronger riders just on cornering skill alone. Imagine after I’ve a had a few weeks to practice.

I had best time of my life on a mountain bike at your camp, and look forward to doing another one next spring.

Chris Cornelison
September 24, 2010

I took your Neshaminy clinic in June. I wanted to fill you in on my race results. I raced all season in the Midatlantic Super Series in Women’s Sport. I won the overall championship! I am so happy that I won! I will be moving up to Elite next year.

I’ve been doing the drills you taught for 20 minutes, twice a week. I almost always preride my race courses. I work on hard sections to figure out the best lines. Since the clinic, I have noticed that my balance has improved tremendously.

So, Gene… thank you for the clinic. I still tell all my riding buddies about it. Especially how you break down the mechanics of everything that you teach. I let them know how you explain the physics behind the techniques. I tell them that the learning environment you provide is the perfect way to learn something, practice it, and really get it. I’d love to do a refresher course.

Angie Wallace
September 15, 2009

Attending Gene’s camp in Sedona was one of the best decisions that I’ve ever made. You can read skills articles and watch the youtube videos all day, but these will never engrain the skills needed to become a good mountain biker.

Gene’s course teaches you all of the primary skills, and then he drills them into you. You repeat these drills under his watchful eye until the become engrained. It’s been about 9 months since I attended the course and I still hear Gene correcting me if I’m going about an obstacle or turn in the wrong position.

I still make every ride a learning experience because of what he taught, and my riding has improved immensely as a result. Thanks Gene!

Steven Peyton
August, 2018

Just wanted to show you what your lessons made me do this past weekend! If you click on the photo or link to the photo album look through the album and on the 2nd page, bottom row, there’s a great shot of me doing what you taught me to do with my elbows-totally Brian Lopes style.

I was impressed to see myself doing that-a big change in my riding style and I know it’ll make me faster in the long run.

So thanks and I may have some time coming up where I can make it to one of your camps-I’ll let you know.

Amanda Riley, Kenda, Titus, Hayes Team
Winners of 2008, 24 hours of Old Pubelo

Thanks again for holding the camp last weekend. I was finally able to get out and ride yesterday on the falcon trail (loop that goes around the Air Force Academy). There are two sections that I have had problems with in the past. One is a tight turn with two drop offs that are oddly spaced and the landing slopes off into some bushes. I’ve ridden the trail a dozen times and walked that section most times. Once I tried it and endo‘ed into the bushes. When I rode it yesterday, I cleared it with confidence.

I kept repeating to myself “Do or Do Not – There Is No Try” I relaxed, saw the line I wanted to take, found my balance and went through the section very controlled – it was great!

The next section is a steep switchback climb with a ton of sand. I have never made that turn, although I have tried to every time I’ve ridden the trail. This time I approached the switchback using the techniques and strategy you taught us. The result – made it! No problem!

The last thing I noticed is that the whole ride was smoother. I focused primarily on the vision techniques – and body position skills. The ride felt slower than what I normally ride, but it was actually six minutes faster! Absolutely amazing!
Brad
Oct. 8, 2008 (5 days after his 3-day coaching session)

My son took your camp in winter park at age 14. He is 16 and just completed the Laramie Epic (30 miles) last weekend. He placed 2 in the age bracket 0-29. He continues to use your techniques and tips. Smooth is fast! Your worksheets are worn out and weathered from continued use! Worth it….you bet!!!

Sheila Palmer
July 2019

Your camp gave me the confidence to go out and try a few races this summer. My first race was in the beginner 40 to 45 age class in the “Point to Point” cross country race in Winter Park. While I certainly did not break any records – I at least had a respectable finish and more importantly had a total blast.

My second race was a Super D (much more my style in that there is MUCH less uphill cranking) at Winter Park where I got a second place finish in my age group. 3rd race was a Mountain States Cup Super D race in Copper where I came in tenth. Again no records but still having a total blast.

My friends the same age as me think I am crazy doing this stuff but I think they are crazy to be sitting on their arses. Again, thank you for giving me the confidence to go out there and try some racing and hopefully in the near future I will be in another one of your camps!

Will Edgington
September, 2009

Thanks for the e-mail. By the way, after completing your camp in Arizona, I dropped 5 minutes off my previous best lap time at the 12 hours of Temecula mountain bike race (59 to 54 minutes). Obviously, this was a significant breakthrough.

I’ve also noticed that by being a smoother and more efficient rider and by decoupling my body from the bike, I exert less energy and travel faster. “Looking to victory” works like a charm. Most importantly, the basic skills I was exposed to in your camp (and continue to develop) have made mountain biking more enjoyable.

Keith
January 2008

I’ve been wanting to pass on a personal success story. I participated in my first mountain bike race in Copper Harbor, MI. I placed 6th in my age group (over 6 min. behind 3rd place) on a very technical course. Considering the field, I was happy with the results.

My goal after the BetterRide camp was to be in the top 3 in the same race with a similar field. With my new found skills I placed 1st this time with 2nd place over 7 min. behind. I tore it up! Thanks, I’m always telling people that no matter how much they think they know how to ride a mountain bike, they owe it to themselves to attend one of your camps. A year later I still practice my skills every time I’m out.

BTW, a while back you suggested some reading material. I chose Body, Mind Mastery by Dan Millman. (in audio book form). Not only do I feel it helped my mountain bike skills with things like, how tension is counter productive and how the “opponent is not the enemy, but instead the teacher” it also helped me in my own personal life. Good recommendation!
Keep up the good job.

Rich Schmit
April 2011

Gene and fellow BetterRiders!
I have been smiling all day long today, thinking about our rad weekend together! I taught 4 of my kids how to do wheelies today and they thought I was super cool for a solid 5 minutes until they had it completely mastered and were smoking past my on their rear wheels.

Thank you forever, Gene, for sharing your passion and deciding to teach. An empowering, motivating, completely exhilarating weekend. I feel like a little kid on Christmas morning with my new toy. It was a total honor to cross paths with you all!

Currently standing on one leg while I brush my teeth and dictate this email…
Jen

Friends took the 3 day a while ago and really enjoyed it.

I didn’t think I was ready for that but I hired him privately for most of a day. Best experience going. It helped my skiing also. Eyes, eyes and balance via movement on the bike.

Steamboat in the rain…..

John Rostenbur

MTB Skills Camp in Fraser, CO. It was amazing. Phenomenal skills coach, Coach Gene Hamilton, literally broke down the fundamentals of mountain biking in 3 days. Super fun fellow campers. Enjoyed every bit.

Now I need to practice and strengthen some new neural circuits. If you want to improve your MTB skills, no matter your level, take a course from Better Ride.
Patricia George

Thank you, Gene! I thoroughly enjoyed your skills camp. One of the most effective learning environments I have experienced to date. Now it is all about due diligence!

I am interested in a “day with Gene in Moab” and future course offerings.

Ryan Bertram

Gene, The first thing I did was buy some cones. My drive way is pretty steep so can do switch backs there. My pedal wheelies are coming along. Yesterday I had a bit of a breakthrough ride with my vision. On a ride with some small drop offs I realized by using the vision technique I was more balanced, more comfortable and jumped further without trying.

That was the best clinic I have ever done. Thanks for the reading list. I’ve read a number of those books but I now have more to read.

Don Leet