WHOOP 4.0: Ultimate Beginner's Guide
Shervin Shares2023-11-24
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195K views|9 months ago
💫 Short Summary
The video provides a comprehensive guide on the WHOOP 4.0, covering hardware, setup, strap placement, and accessories. It showcases different clothing options for securing the device during various activities, including swimming and sports. The importance of maintaining a secure fit and accurate readings is emphasized. The video also discusses the WHOOP app features, including syncing data, heart rate monitoring, and workout recovery scores, promoting healthy competition and community engagement. Tips on improving sleep quality, increasing alertness, and managing lifestyle factors are provided, along with personalized AI insights for optimal performance and recovery.
✨ Highlights
📊 Transcript
✦
Overview of WHOOP 4.0 features and setup.
00:03Emphasis on proper wearing techniques for accurate results, including tips on strap placement and cleaning.
Details on changing bands and ensuring correct orientation of the device.
Recommendation to wear WHOOP on the non-dominant hand, about one inch from the top bone.
Importance of maintaining a secure fit without restricting blood flow highlighted in the video.
✦
Properly securing the WHOOP strap is crucial for accurate readings.
02:57Different band options and color variations are available, with the ability to customize by swapping out metal pieces.
Factors such as skin color and tightness can impact heart rate accuracy.
The hydro band is beneficial for sweat resistance.
Various ways to wear the WHOOP strap are demonstrated, including swimming precautions.
✦
Clothing options for securing the WHOOP device during activities.
07:03The hydro sleeve is ideal for swimming or surfing to keep the device secure during fast movements.
Shorts, underwear, and bicep sleeves are available for other sports to hold the device in place.
Contact sports are recommended to use the hydro sleeve to prevent the device from falling off.
Jammers and female swimsuits are also options for swimming, although some users find them less effective.
✦
Introduction of WHOOP collaboration swimsuit and shirts designed for performance wear.
08:35Shirts feature a special pocket for the WHOOP device for user convenience.
Introduction of WHOOP underwear for everyday wear with a thick waistband.
Underwear available in different sizes and styles, focusing on comfort and functionality.
Emphasis on sliding the WHOOP device into the pocket before wearing clothes for security and versatility in various activities.
✦
Versatility of wearing a WHOOP device with different clothing options.
11:29Features of workout shorts with built-in liners and pockets for smaller devices.
Comparison between WHOOP shorts and Lululemon shorts in terms of thickness and comfort.
Convenient charging methods for the WHOOP device, including charging while wearing it on the wrist.
Details on the charging puck, waterproof capabilities, and USB C compatibility for proper care and usage.
✦
Overview of hardware accessories and WHOOP app features.
14:18The WHOOP app allows users to sync data, monitor heart rate, troubleshoot, and receive software updates.
Users can track workout recovery scores, strain levels, heart rate variability, and sleep performance.
The app enables sharing data with team members, engaging in chat, and viewing strain rankings for motivation.
WHOOP app promotes healthy competition and community engagement, enhancing user experience.
✦
Overview of app features for health monitoring and fitness tracking.
16:40Joining a team on the app, accessing community tab, and sharing team codes.
Viewing health metrics like blood oxygen and heart rate, generating PDF health reports.
Checking sleep stages, editing sleep times, starting activities to track GPS location and strain.
Importing workout data, exploring activity options, receiving updates and insights on health impacts.
✦
Impact of alcohol, blue light blocking glasses, and lifestyle factors on sleep quality.
19:00Behavior change is crucial for improving sleep quality, with the WHOOP app being a helpful tool for tracking and understanding factors like food intake, phone usage, and stress levels.
WHOOP app offers features for journaling and monitoring key stats such as HRV, sleep performance, and stress levels.
Dr. Andrew Huberman leads breath work exercises within the app to help users relax or increase alertness.
Sessions tracked within the app provide personalized insights for users.
✦
Ways to Increase Alertness on Demand
21:53Cyclic hyperventilation is highlighted as a powerful method to boost alertness quickly.
The WHOOP coach feature uses AI to provide insights based on recovery score, sleep, and fitness data.
The updated app interface offers tips for improving recovery, managing fatigue, and stress levels.
Users can interact with the WHOOP coach to receive personalized advice on optimizing strain benefits.
✦
WHOOP app uses ChatGPT AI for personalized feedback on sleep, recovery, and fitness.
24:31Emphasizes consistent sleep schedules, morning sunlight, and avoiding late-night stimulants for optimal performance.
Helps users prioritize activities to improve sleep quality and recovery.
Offers insights on achieving optimal strain through tailored exercise recommendations.
Simplifies understanding of health habits and provides quick answers to user questions using both general and specific data.
✦
Overview of optimal strain on the body and coaching section.
27:28Tracking average strain, heart rate, and calories burned is essential for understanding body performance.
The strain coach offers personalized recommendations based on recovery levels, heart rate, and strength training.
Access pre-made workouts from elite athletes and customize exercises for individual needs.
Emphasizes the significance of tracking progress, adjusting workouts, and completing workouts with the device.
✦
Overview of workout routine and performance assessments.
29:44The workout routine includes exercises like wide grip front pole and bench press, with rest intervals and weight adjustments.
Discussion on the use of a strength trainer, sleep coach, and performance assessments for tracking metrics such as heart rate and recovery.
Monthly and weekly assessments offer insights into training behaviors and strain levels.
Emphasis on tracking physiological responses like heart rate variability and sleep consistency for improved performance and recovery.
✦
Overview of WHOOP membership platform features.
32:33Customization options for journal behaviors and signing up for free items.
Switching to annual billing, extending memberships, and accessing accessories.
Importance of profile accuracy, integrating with Apple Health, and utilizing WHOOP Labs for research-based activities.
Activity detection, menstrual cycle coaching, and integrations with Strava and Training Peaks for data sharing.
✦
Features of the Apple Watch and WHOOP integration.
35:24Workouts automatically sync to WHOOP app from Apple Health.
Users can export data and adjust goals within the app.
Pregnancy coaching beta feature mentioned.
Ability to hide recovery metrics for mental focus.
WHOOP reads height and weight from Apple Health.
Smart scales recommended for weight updates across wearables.
Monitoring weight trends can help make lifestyle adjustments.
00:00- Now if you just bought a WHOOP 4.0,
00:02or you're planning to buy one,
00:03in this video I'm gonna
cover every single topic
00:06from the hardware, the straps,
the clothes, accessories,
00:10and the software that you need to know
00:12how to get started and how to get going.
00:14Timestamps down below if
you want to get started.
00:16This is gonna be a long video,
so sit down, enjoy the ride,
00:19and if you do plan to buy
one, use the link down below.
00:21You get $30 off your first month.
00:23The link is join.whoop.com/shervin.
00:26Let's start with the straps,
you just bought a WHOOP,
00:28it probably came with a black strap.
00:30The black is usually the
default when you buy.
00:32If you decide to buy a
different color accessory,
00:34those are available too.
00:35We'll talk about this too.
I have a ton of bands here.
00:38I'll kind of show you what they're like.
00:39I prefer the bicep strap,
00:41but some features just
aren't available yet
00:43unless you wear it on your
wrist, that's all gonna change.
00:45But at the time of this recording,
00:47a strength trainer does not work
00:48when you're wearing it on your wrist.
00:49And the first thing you wanna learn is how
00:51to wear your WHOOP strap properly.
00:53We're watching season 10 and
Sabalenka here has a WHOOP,
00:56she's a professional tennis player
00:58and if you look right there,
she's wearing it backwards.
01:01Sabalenka if you need me
to come to a full in-person
01:04WHOOP tutorial, I'm happy to
01:05but this is why you're
watching this video.
01:07I want you to make sure you're
wearing your WHOOP properly
01:09to make sure you get the
most accurate results.
01:10The WHOOP text needs to be
facing you when you're wearing it
01:13on your wrist or bicep
01:14and you want to make sure
01:16that you're latching in
the system the right way.
01:18It should slide in relatively easy
01:19right when you slide it in.
01:21And then the other side, if
you're changing the band,
01:23you can slide that off,
unhook, you'll grab it
01:25and you'll notice that one
01:26of the sides is a little bit longer.
01:28Make sure it slides in real gently.
01:29If it's a little hard to do,
01:30you're probably putting it in backwards.
01:32This will loop around, right?
01:34If it got unhooked and
you're a bit confused,
01:36know that the WHOOP
01:37is gonna wrap all the way over the sensor
01:40and the logo is gonna
be on the end over here.
01:42So if you're like uh-oh, these things
01:43got unhooked, how do we do it?
01:45You want the top of the
curve to be facing upwards.
01:48We'll take this strap
and hook it up and over
01:51because it's more like a mountain
01:52and not like a concave base.
01:54And then I will take this
bottom piece, spin it around
01:57and I'll slide one side in
02:00and then I'll slide the other side in.
02:01And now you have your WHOOP strap.
02:03If you wanna practice clicking it in,
02:04you can reach it over
click, you're good to go.
02:06If you need to open it up,
02:08unclick, slide it onto your wrist.
02:09Ideally you wanna wear it
on your non-dominant hand.
02:12So left side for me
02:13and you want it about one inch
from the top bone up here.
02:17So I try to keep it at
least one inch away.
02:19That's gonna help maximize the accuracy
02:21as well as making sure that
it's on there, not too tight
02:23where you're stopping
blood flow, but it's firm
02:25and it's strong and it's in place.
02:27Also, make sure to wash your WHOOP strap.
02:28Take it off from time to time. Clean it.
02:30It's important, like it's
very easy to wear 24/7.
02:33Cool.
02:33I'm not a big fan of the black strap.
02:34We're gonna go with pink just
so you can see it easier.
02:37But here we go, maybe it's backwards.
02:39As you do this more often,
you'll figure it out.
02:40Just know this can be a little slippery,
02:42like it slides in and out.
02:43So I like to put my finger on one side,
02:45slide it through, it gets stuck.
02:47We wrap this around, we hook one side in,
02:50we hook the other all the way around.
02:52Now it's ready.
02:53When you need to tighten and loosen it.
02:55Always wanna be wrapping
over, whether it's
02:57with a locking mechanism
or the loop, right?
02:59If this comes fully undone, wrap over
03:01and then under and then back in.
03:03So be mindful about that.
03:04That's gonna make sure that your WHOOP
03:05is as secure as possible.
03:06I'll slide it on, boom.
03:09And now we're in, the WHOOP is facing me.
03:12I can read it, right?
03:13It should be the right way
03:14where you're like, I can
read that, not someone else.
03:16And then you're good
to go, the WHOOP is on.
03:18Hair, tattoos, skin color,
tightness, the weather,
03:21skin profusion can all impact
the heart rate accuracy.
03:24Turn on your notifications.
03:25Follow me on Instagram, Strava
and Twitter @ShervinShares.
03:28If you prefer the bicep strap like I do,
03:30you can just take it off and
see how fast I can do this.
03:33Am I a pro? Am I a pro the side?
03:37Here we go.
03:38Let's put a timer on screen.
How fast can I swap bands?
03:43I should be able to do
this relatively fast.
03:47All right, then we slide it on my bicep.
03:49Same thing, I make sure to tighten it up.
03:51Boom.
03:52Now it is on my bicep. I
have a nice beautiful tan.
03:55It's firm not too tight.
03:56I prefer it here just 'cause
I forget that it's there
03:58and then now I can forget about it.
04:00In terms of bands, there
are multiple bands.
04:02There are like bright color
bands that you can get.
04:03They're all kind of stretchy.
04:05You have your bicep bands,
which you can get dark.
04:07This is the kind of like dark gray one.
04:09You can even swap out the
metal piece if you want to.
04:12If you prefer like a black
04:13or white one, you can
unhook this top piece
04:16and use one from a different band.
04:18This is the black bicep band
04:20and I swapped it out for the white trim.
04:22I have an all white band.
04:23You can kind of see the dirtiness
04:25has settled in on this one.
04:26I stopped wearing this as much
04:27because it just gets dirty pretty fast.
04:29Same thing you can notice here.
04:30I'll take the white one off of my bicep
04:33and you can see how much
different the colors are in terms
04:37of as it gets dirty
04:38and you can't really
like change the coloring
04:40once it gains color.
04:41That's just how it is.
04:42So you gotta own the character
04:43or get a darker color.
04:44There's the red, white and blue one.
04:45I like to wear this one on 4th of July.
04:47This is the like kind of like bluish one.
04:49Pretty nice. I don't wear that as often.
04:51This is one of the luxury bands.
04:52It looks just more sleek.
04:54It's got a shinier hook as well as cover.
04:57And then it's like this navy blue,
04:58like that for special occasions.
05:00The buttery bros band, I like this one
05:02but it's gotten dirty as well
so I don't wear this as much.
05:05And this is the new hydro
band I think it's called.
05:07It's supposed to be better in terms
05:08of when it gets wet and things like that.
05:10I love the bright orange color
and see how this performs.
05:13But it's supposed to do better
when it's like you're getting
05:15really sweaty, really hot all the time.
05:17But for the most part these
do slowly dry if you shower
05:20with them and if you get wet with them.
05:22So keep that in mind.
05:23These are the two most common
ways to wear you WHOOP strap.
05:25But there are plenty more.
05:27Now I've tried to swim like
for example the hydro band.
05:30But if you're fast and if
like let's say you're doing
05:32butterfly, you push
off the wall, you dive.
05:34Or if you're surfing and
there's a lot of like waves,
05:37this can actually come off.
05:38I've had it where I like push off the wall
05:40and my WHOOP will just like
flip over or it just unhooks
05:43and falls off 'cause there's
so much water tension.
05:45The alternative, this is what
the hydro sleeve looks like.
05:47You'll actually, it's literally
just a piece of like kind
05:50of like plastic almost or silicone.
05:52This is the size that I got.
05:53And what you'll do is
you take your WHOOP off,
05:56you just get the hardware.
05:58And one thing to note
when it comes to charging,
05:59you can only charge it on
these bands, bicep or wrist.
06:03But when it comes to
using the hydro sleeve
06:06or the next things we'll
talk about like the clothes,
06:08you won't be able to charge it
06:09while it's inside your clothes.
06:10So you have to take it back off,
06:11put it on your wrist to
be able to charge it.
06:14So what you want to do is
actually put this underneath.
06:17I like to keep the WHOOP logo facing up
06:19and then slide this onto your
wrist with the WHOOP in there.
06:22It's a little bit harder, but
this is the process that I do.
06:26So if I'm gonna go swimming or surfing,
06:29this is probably the best thing to have.
06:31Make sure the WHOOP is
facing the right way.
06:34Put the hydro sleeve all the way on,
06:35make sure it's tight as well.
06:36If you need to pull it
up a little bit higher
06:37on your forearm, please do.
06:39Bam.
06:40So now this should protect
it a little bit more, right?
06:42If water's pushing you back
06:43and forth, it's less likely to fall off.
06:45So this is kinda what the
hydro sleeve looks like.
06:47You're going to have that
bump as well as these kind
06:50of rough edges on the front and back,
06:51but this is what it will be like.
06:53And there's multiple colors as well.
06:55And then I can just roll it off,
06:56make sure not to lose the sensor.
06:58This is what the, all the hardware,
06:59Bluetooth, everything is in there.
07:01Now you're like, okay, that's cool,
07:02but what about the clothes?
07:03That's very interesting, right?
07:05We have shorts, we have
underwear, swimsuits
07:07and bicep sleeves.
07:08So this is great.
07:09If you're doing any
kind of contact sports,
07:11it's gonna protect it around here.
07:13And what you wanna do
is actually invert this.
07:15I highly recommend you
put the WHOOP in first
07:18before you put the device on.
07:19That includes swimsuits,
shorts, underwear.
07:21Go ahead and slide it in.
07:23Make sure that the heart rate
monitor LEDs are facing out.
07:26Then there's a little Velcro,
you will tighten that.
07:29I'll invert it and then I like
to keep the logo facing up.
07:33And then now if I'm
playing soccer, jiu-jitsu,
07:36anything where I can't
have something protruding
07:39or it's gonna be dangerous
or it's gonna fall off,
07:41I don't want it on my wrist
or my bicep, you can put it
07:43inside the sleeve and
now you're good to go.
07:45It's pretty well protected, right?
07:47I can try to knock it off or move it
07:49and it's not gonna move a lot.
07:50Next you're like, what about swimming?
07:52I like the hydro sleeve
but it's not effective.
07:54Yeah, there's still cases where
07:55with this I've had it fall
off because I swim too fast.
07:58Sounds like a me problem.
07:59But they have these jammers
as well as female swimsuits.
08:01I wish they had like a, you
know, brief size swimsuit.
08:04And these jammers, the
legs are really long.
08:07They're okay.
08:08I'm not the biggest fan, but they work.
08:10And what you can do, once again,
08:12they have one of these pockets right here.
08:14You go ahead and slide in the WHOOP,
08:16make sure the LEDs are popping
out a little hole they have.
08:19You're going to have a
little bit of a bump, right?
08:21This is gonna protrude a little bit,
08:23but the logo is right
exactly where that is.
08:25And then you can go ahead and put this on.
08:27It's got strings for you
to tighten the waist.
08:29But this is what it looks like.
08:31The legs are relatively long.
08:32I think they're a bit
too long for my legs,
08:34but the waist fits me.
08:35This is a 34, overall
it's a decent swimsuit.
08:37It's not a performance suit
08:39so it's gonna hold water a little bit.
08:40That'd be good for training.
08:42But this is what the
tier WHOOP collaboration
08:44swimsuit looks like.
08:45I'd love to see some briefs.
08:46Next up, shirts.
08:47Maybe you don't like the arm sleeve
08:48but you still want to
wear it in your shirt.
08:50I have two shirts, I have this olive green
08:52that Katie Type A actually gifted me.
08:54Thank you Katie.
08:55It says WHOOP on the front.
08:56Same thing with the black,
08:58it's same design, just different colors.
09:00They feel very, what's the
word, performance wear based.
09:04They're not cloth or anything.
09:06They are probably not gonna
be moisture, sweat wicking,
09:10but they will be sweat resistant
I think, super stretchy.
09:13But they're both built the same.
09:15Where it's gonna be on the left side,
09:16it's gonna say WHOOP body.
09:17You'll see that same square right there.
09:20And what you wanna do is flip it over.
09:22Same thing, you'll slide the WHOOP in.
09:24Always do this before
you put the clothes on.
09:26Boom.
09:27And then you can go ahead
and put the shirt on.
09:28This is an extra large, I
think I'm six feet, 210 pounds
09:32and that's the size I wear.
09:33It's definitely very tight on the chest
09:36but this is what the shirt looks like.
09:38And yeah, I don't wear
this as often either
09:41'cause you do have to
put it in, take it out.
09:43I think it's an extra
step and I'm kind of lazy.
09:45But it can be valuable if you want
09:48to have the WHOOP in your clothes
09:49and not worry about it, right?
09:50If it can't show.
09:51You're like, well
09:51what if I can't wear a WHOOPshirt?
09:53We got a solution for you
and that is WHOOP underwear.
09:56Let's say you're doing a
soccer match, a modeling gig
10:00and you want to wear your WHOOP,
10:01but they're not allowing you
10:02to wear anything on the outside.
10:04Most likely they should
allow you to wear underwear
10:06unless it's a different kind of shoot.
10:08(laughing)
10:11But this is what the underwear looks like.
10:13I think this is kind of the everyday wear,
10:14very thick waistband.
10:17I think these are size medium
10:19and they're a little bit too
tight for me to be honest.
10:21Probably should've gotten size large.
10:23This is the more active style.
It's got the black waistband.
10:26I also don't wear these as much,
10:27if you don't wear the WHOOP
10:28like it gets a little itchy
10:29around this area on the waistband.
10:31So I don't like wearing this as much,
10:33but I think you can get used to it.
10:35Once again, you would slide it in, right?
10:37Make sure that's the first thing.
10:38And then know that like
if you're sitting down,
10:40this is gonna, it might think
you took a nap that happened
10:42to me once where I was like at the desk
10:43and I wore the underwear like all day
10:45and I was just working at my desk
10:46and I thought I took a nap
'cause I wasn't moving right?
10:48When you're sitting, you're not moving,
10:49you're moving your arms but
you're not moving your hips.
10:52So keep that in mind.
10:53This is what the WHOOP
underwear looks like.
10:55Maybe if you're working out
10:56and you wanna wear it around that area
10:57and you have other clothes
10:58that you're gonna wear on top
of it, this is a good option.
11:00Put your band somewhere where
you're not gonna lose it.
11:03And then when you're done, take it out,
11:05put your band back on.
11:06So you kinda have to carry your band
11:07with you while you're
wearing whatever device.
11:09Depending on where you're
gonna swap it back out.
11:11Underwear is not the only thing they have,
11:12but also workout shorts.
11:13Maybe you're like, I want the
full experience, I want liner,
11:17I want shorts and I want WHOOP logo.
11:19This is the blue one.
11:21I think they're pretty nice.
11:22They have two major
size pockets right here
11:25where you can put smaller devices
11:26like maybe your keys, things like that.
11:29And then they have a string so
you can tighten the waistband
11:32and it's relatively
stretchy waistband, right?
11:34It's pretty firm, pretty good.
11:35And they have a spot right here, right?
11:37You can slide in your WHOOP board auto,
11:39think you're kind of getting
redundant with all this.
11:40Boom, put the waistband,
put the shorts on.
11:43It's got liner so you don't
need to wear underwear.
11:45And then it's got the
shorts on the outside
11:47so you can work out with that.
11:48Take this off, put your
regular clothes back on.
11:51Toss this in the laundry.
11:53These are the black ones.
11:54Pretty cool. WHOOP logo.
11:55A little more discreet, not as bright.
11:57Also very interesting.
11:59But do I wear these?
12:00Not very often 'cause
they're kind of thick.
12:02If you try to roll this up into a ball,
12:03like I can't fit that in my hand.
12:05If you look at the size of
this, it's pretty large.
12:07My favorite shorts right now
are these like Lululemon,
12:10super tiny shorts.
12:11They're very thin. These
are kind of running shorts.
12:13They have liner built in.
12:15And if you just look at the
size difference, look at that.
12:18It's almost half the cloth as the WHOOP.
12:21This is the WHOOP, this is the Lululemon.
12:23Honestly I like this 'cause
it's so much lighter.
12:25If I'm running, working out,
12:27it feels like it's not there.
12:29Whereas this, it's kind of thicker.
12:30Maybe if you like more protection,
12:32you feel like you don't want
12:33to be naked, this is probably the option.
12:35If you want to feel like you're naked
12:36and just work out, this is the way to go.
12:38There's no WHOOP 4.0
tracker in here though.
12:40That'd be interesting,
Lululemon, WHOOP collab.
12:42Cool.
12:43We talked about all the ways
that you could wear your WHOOP,
12:45what about charging it?
12:46I see a lot of people and
they first get their WHOOP,
12:48they're like I need to charge it.
12:50They take it off their wrist
12:51and then they'll slide that in on here
12:53and they'll let it
charge off of their desk.
12:55They'll slide this on and
it'll be plugged into the wall
12:57and then be like, my WHOOP is charging.
12:59You do not need to do that.
13:00You can actually just
charge it on your wrist.
13:02So go ahead, leave your
WHOOP on your wrist,
13:05make sure the WHOOP logo is facing you.
13:07Grab your charger, doesn't
matter which direction.
13:09Slide it on and then double
tap to get the battery level
13:12of the charging puck.
13:13Light of the WHOOP.
13:14It's gonna be facing inwards.
13:15That's why you want the WHOOP logo to you.
13:17So I like to have two charging pucks
13:18because I'm infamous for losing these.
13:20They are $50 each.
13:22I try to keep one at my desk
and one that I travel with,
13:25but I'll make sure to charge this device.
13:26You can shower with these.
13:28Now the old model, it was circuit based
13:30but these are wireless charging bays
13:31before you plug it back in.
13:33They are USB C, which I really love.
13:35If you do jump in the water,
it's fine, just let it dry.
13:38Whereas before if you did shower
13:39with it on it would ruin the charger puck.
13:42Alright, next last hardware piece are
13:44fun accessories that you can buy.
13:45They have a sleep mask that you can buy.
13:47I haven't tried it yet.
Maybe WHOOP will send me one.
13:49But then they also have
blue light blockers.
13:51They sent me these. Really appreciate it.
13:53If you are a fan of blue light blockers
13:54or you want to journal and understand,
13:56does blue light blocking
help fix your sleep?
13:58We'll talk about that
when we get to the app.
14:00Great accessories that you can buy,
14:02they're just like most
other blue light blockers,
14:03just different style.
14:04They look cool. I love the style of these.
14:06If you don't like the style,
14:07you're not gonna wear it, don't buy it.
14:08But these I like, this is
14:10what they look like on my
face, but they're not too dark.
14:12They have the red tint and I love these.
14:15Should I just wear these
for the rest of the video?
14:16Now that is all the hardware stuff.
14:18So let's talk about the app.
14:19Pull out your iPhones, get it ready,
14:21grab the WHOOP app here,
go ahead and open it up.
14:24And there's a ton of things
that you can do in here,
14:26but we're gonna go through all
14:27the features that are available here.
14:28If you want to refresh
and get updated data,
14:30you can just swipe down just like you
14:31would on those social media apps.
14:32You're like, I need more,
more, more, more, more, more.
14:34Tap on the top right to
see your WHOOP device.
14:36This is where you can
actually name your device,
14:38you can see when it was last synced.
14:40And if you wanna broadcast the heart rate
14:42for example at up gym
14:44or if you want to capture
the heart rate in a different
14:46device or app, you can broadcast it.
14:48Let's turn that off for now. Advanced.
14:50You can do a firmware
check, reboot the device,
14:51erase the device if you have any issues,
14:53this is a great place where
you can do some troubleshooting
14:56and if you ever do have
some charging issues,
14:57sometimes I have found that if
I plug this into the charger
15:00it kinda like boots back up again.
15:02So that can help.
15:02Or I'll plug this into a USB C port on
15:05my computer and that can
also help boot this up again.
15:07But they've done some software updates
15:09so these should be working a lot better.
15:11Boom.
15:12On the top left is your profile.
15:13This is where you can kind of
say you can see your level,
15:15how many workouts you've
done, your most common style
15:17of workouts, your
overall sleep performance
15:19and like high level trends.
15:21I can see my all time data
points, which is really cool.
15:23I've been using this for almost
three and a half years now.
15:25Comment down below, what
level are you at right now?
15:27Now on the homepage is
15:28where you're gonna see your recovery score
15:30and your strain score.
15:31Strain is out of 21
15:33and your recovery is out
of a hundred percent.
15:35And then your heart rate
variability, which is HRV
15:37as well as your sleep score.
15:38Did you get enough time of sleep?
15:40If you wanna share any of that data,
15:41you can tap the share button,
you can send it to your team.
15:44My team is linked down below.
15:45If you wanna join our
team, Shervin Share's team
15:47right there, right?
15:49And I can go ahead and send
my recovery to my team.
15:52Let's see if they respond
to me. There's a whole chat.
15:54You can reply to each other,
inside you can see the info.
15:57We're at 365 members.
15:59Look at that team baby, we're growing.
16:01We have also a strain ranking page
16:03where you can see everyone's
strain from today,
16:05the past week as well as monthly.
16:07So you can see who's like ranking
16:08and working out the most,
who's recovering the best.
16:11So it's fun to have a little
bit of healthy competition.
16:14I love this part of the app.
16:15You can go ahead and share other charts
16:17that you want within the team app as well.
16:19Or go ahead and tap plus
16:20and I can share photos from my photo reel.
16:23If you want to join a team,
you tap the triple dots,
16:25I can say add team members.
16:27You can go ahead and copy
this team code right here.
16:29Or I'll try to have a link down below.
16:32So on the community tab is
16:33where you can also access these teams.
16:35You tap the triple dot,
16:36you will enter my invite code
and you can join my team.
16:38There's a whole bunch
of cool little articles,
16:40podcasts you can learn
up here from this tab.
16:42I've joined a ton of teams over here.
16:44And then let's go back to the homepage.
16:45The things I love about
here is the health monitor.
16:47If you wanna see the
most important metrics,
16:49this is kind of where I would look.
16:50Health monitor, I can see my blood oxygen,
16:52respiratory rate, resting heart rate, HRV
16:55and my skin temperature.
16:56The longer you wait on the screen,
16:57the more this graph will
update with your heart rate.
17:00And then I can even share
a PDF health report, right?
17:03If I wanna send this to someone
17:04or my doctor, that will load right here.
17:06Boom.
17:07And this is kind of what the PDF
17:07health report will look like.
17:09There are bounds, right?
17:10If you're within bounds, all
of these are gonna show green.
17:12If anything is out of
bounds, it's gonna be yellow
17:14and it's gonna be red if
it's way, way out of bounds,
17:16right below that you have sleep.
17:17Go ahead and tap sleep.
17:18You can see how you slept last night
17:20with all of the sleep stages
as well as some sleep metrics
17:23at the bottom like wake events,
17:24efficiency, respiratory rate.
17:26If you need to edit your sleep times,
17:28tap the triple dots, tap edit.
17:29If you're like, oh WHOOP
kind of got it wrong,
17:30I actually went to bed one hour earlier.
17:32You can update that here and tap save
17:34and then we'll update all
of your sleep metrics.
17:36It's gonna be more accurate
17:37with your sleep stages if you
can make sure that these sleep
17:40and wake times are accurate as well.
17:41If you need to start an activity,
17:43it's gonna get your GPS location
17:44if it's an outdoor activity.
17:46And you can even activate
the strain coach,
17:48which will tell you you how
much strain you need to put in
17:50that workout to get your
optimal strain, right?
17:52Here's a little graph
of where I need to be.
17:54I typically start and stop
my workouts on my Apple Watch
17:57and I have that automatically
import to the WHOOP.
17:59So I'm not using this feature as often,
18:01but if you don't have
another fitness tracker,
18:03this is a great way to track your run.
18:05Like pacing distance on your iPhone
18:07as well as getting your heart rate data
18:09and your strain data
imported in here, right?
18:11And there's a ton of options.
18:13These are all the options available.
18:14You can kind of go through it.
18:15They have a ton of categories.
18:18You can see the strain based ones,
18:20the recovery based activities
18:22and these sleep based activities.
18:24There's some really cool like
whoop guided sessions as well,
18:26which we'll talk about it too.
18:27And then here you'll
also get some updates.
18:30So if there's some kind of update,
18:31it'll show up here it
says new impact unlocked.
18:33I can tap that.
18:34It goes into my coaching tab with insights
18:36and it'll say, look, your
sickness is actually ruining
18:39your recovery by 12%.
18:40That is what we have noticed.
18:42So my broken foot has
ruined my sleep by 12%.
18:44I can see morning sunlight
improves my sleep.
18:46If I get enough hours of sleep it goes up.
18:48Prescription sleep medication
is a sleep supplement
18:50that I'm testing seems
to improve my sleep.
18:52CPAP machine that I use
18:54for my eight sleep using my phone in bed,
18:56alcohol, extremely bad.
18:58Alcohol's probably the
worst thing for my sleep.
19:00So I need to stop doing that.
19:01And then I can continue
to log other things like
19:03blue light blocking glasses.
19:05There's a variety of
updates that you can make.
19:06So how do you activate that?
19:08Go home, go tap the plus
sign, find my journal.
19:12And this is where you can
edit what you want to journal.
19:15And every time you open
the app in the morning,
19:16it's gonna pop this up
and tell you to say yes
19:19or no to all these prompts.
19:20It's pretty fast to do, tap the gear icon
19:22and you can see the endless list of things
19:24that you can test with, right?
19:25There's so much stuff on here.
19:27If you wanna understand
how does your phone usage
19:29in bed impact your sleep?
19:30How does not eating
near bedtime impact it?
19:33How does alcohol impact your sleep?
19:34Or maybe some supplements
that you're taking.
19:36This is the most powerful
feature on WHOOP,
19:38I highly recommend you use this.
19:40Pick three things, not too many.
19:42Start small, right?
19:43Activate them and then you can see,
19:45all right is my ADHD
medication is caffeine,
19:48late in the day is food late in the day.
19:50Added sugars right?
19:51There are certain things that
will also be pre-filled via
19:53Apple Health as you can see here,
19:54like fats, carbs, calories.
19:56If you're using an app like
chronometer, MyFitnessPal,
19:58which inputs your food that
you're eating into Apple Health,
20:03that will automatically
get pulled in the WHOOP.
20:04So you don't even have to think about it
20:06and it's gonna journal it for you, right?
20:08I think that is really insane.
20:09There's a whole bunch of
reproductive health, sleep,
20:11status, supplements.
20:14You can test it all and
understand your body
20:16even better, right?
20:17Behavior change is the
most important thing
20:19and I think WHOOP has done an amazing job
20:21of providing a feature that's
gonna allow you to understand
20:23what works and what
doesn't work for your body
20:25'cause everyone's different.
20:26All right, going down here,
20:27you're gonna see some
key stats like your HRV,
20:30your sleep performance,
which is based on like
20:31how much sleep you got,
20:32your total calories burned for the day.
20:34If you watch my calorie testing video,
20:36know that all trackers
are gonna be different.
20:38And then the stress monitor,
20:39this is a relatively new feature,
20:40but it's going to give you a
value between zero and three.
20:44So if you wanna understand
what level of stress you're in,
20:46I'm at a medium 1.3, which is nice.
20:48And I can see kind of the
averages throughout the day when
20:50I'm not moving, when I'm
sleeping, what it's like.
20:52And then there's two actions
20:54that you can take based on that.
20:55So if you want to increase relaxation,
20:57you go ahead and tap that.
20:58There is a breathing
rate that you can select,
21:01couple of options, the duration
21:02that you wanna do this breath work for,
21:04and then our Lord and
Savior, Dr. Andrew Huberman
21:07is gonna lead you
through that breath work,
21:08which is really neat.
21:09So you can tap start exercise.
21:11So it's gonna show you a visual of
21:12what you need to do for the breath work.
21:13All right?
21:14This is just about helping
21:15you relax a little bit.
21:16I love this experience.
21:17And then it's gonna
actually track that session
21:19and put it inside of your WHOOP.
21:21If you wanna increase
alertness, same type of thing,
21:23it's gonna be slightly different.
21:24You have your breathing reps, the number
21:25of rounds that you want to do.
21:27And once again.
21:28- There are a lot of
ways to feel more alert.
21:30You could of course have a cup
of coffee or go out for a run
21:32or get a good night's
sleep and wake up the next
21:34morning feeling rested.
21:35However many people wish
to increase their levels
21:38of alertness on demand and respiration
21:40or breathing is a very powerful and direct
21:43and fast way to do that.
21:44There's a particular pattern of breathing
21:46or respiration that's especially
effective at increasing
21:48your levels of autonomic arousal.
21:50AKA alertness and focus.
21:53And that's referred to as
cyclic hyperventilation.
21:56Cyclic hyperventilation.
21:57- Cool.
21:58So if you wanna start
cyclic hyperventilation,
22:00all the benefits are here
and it's gonna be led
22:02by Dr. Andrew Huberman, right?
22:05You can tap the gear icon to turn on
22:06and off the daily stress summary.
22:08I turn it off 'cause less
notifications, the better.
22:10I can see my daily stress
over the past couple days,
22:12what it's been like.
22:13It just helps me understand.
22:14I know when I'm working out
my stress is gonna be high.
22:16You can see right here when I'm sleeping
22:18or napping, it's lower and
if for any reason it's high,
22:20like in this part of the day,
22:21I'm like why did I get so high?
22:23Maybe I had a meeting or
something and I can understand.
22:25Maybe I should try to
avoid those types of calls.
22:27Then below that is your strain
and recovery correlation.
22:30So if you're not recovered well
22:31do you really wanna push yourself?
22:33In most scenarios, you
want to be mindful, right?
22:35This shouldn't dictate how you train,
22:37but it can give you an extra data point on
22:39how are you training and how is it
22:41impacting your overall load.
22:42So if I do have a lot
of red days in a row,
22:44I'm probably not gonna keep pushing myself
22:45to a high level of strain.
22:47That's kinda the homepage.
22:49Now sleep, let's talk about sleep.
22:50This is where you're going
to see how much you slept,
22:52your sleep stages and a
whole bunch of other data.
22:54Just swipe to the right.
22:56You can see like what impacts
your sleep performance
22:58and how you can improve your sleep,
22:59what the sleep stages are.
23:00And the sleep coach can help you define
23:02when you want to go to bed.
23:04There's a ton of really
fascinating features here.
23:06So you'll get overall general trends
23:08and statistics, how much
sleep you need versus
23:11how much sleep you actually
got, the time you spent in bed.
23:14And if it was restorative sleep, right?
23:16This is how sleep need is calculated.
23:19This is the total hours
of sleep that I had
23:22and if I wanna set an
alarm for tomorrow in terms
23:24of sleeping, I would
go to the coaching tab.
23:26Okay so ever since I recorded that video
23:28and haven't had time to publish it yet,
23:30but now there is a new WHOOP coach.
23:31They're using ChatGPT AI
with all of your WHOOP data
23:36to give you really cool information.
23:37You can kind of talk to your WHOOP coach
23:39and get an understanding based
on your recovery score, sleep
23:42and like fitness and everything.
23:44So I'm gonna show you how that works.
23:45The app has slightly changed.
23:46We're gonna try to update
these guides every year.
23:48Now it's once you're at the homepage,
23:50I know my recovery's not good,
haven't been sleeping well.
23:52They're gonna show you
kind of tips right here.
23:53It's gonna say, hey, low
recovery, even if you feel fine,
23:56it's possibly that you're showing
23:57signs of fatigue and stress.
23:58So slow down, we can swipe these all away.
24:01It's gonna gimme new things every day.
24:02If I wanna ask my WHOOP
coach questions like here,
24:05it's going to give me some
ideas of what I could ask.
24:07Like what are ways to achieve
optimal strain benefits
24:10of achieving optimal strain?
24:11How do I boost my recovery and
how does WHOOP measure sleep?
24:15So let's do, how does
sleep boost recovery?
24:17Now what's happening
here is the WHOOP coach,
24:19which is in beta.
24:20It's gonna use ChatGPT
artificial intelligence,
24:22super magic stuff.
24:23And it's gonna start to test
24:25and send me, it's gonna start
writing all these things about
24:27my sleep and recovery based on all
24:29of the data that WHOOP has.
24:31So the WHOOP data plus ChatGPT
is being merged into this
24:35conversational chat bot that I can kind
24:37of understand my sleep recovery, fitness
24:39and just the WHOOP app in general.
24:41How can I improve my sleep quality?
24:42Like that's a great question
because everyone's gonna get
24:45a different answer based on the things
24:48that you've logged into the app.
24:49So the journal feature is
hands down, my favorite thing.
24:51I highly recommend you use
that if you get the WHOOP,
24:52if you're not using it, there's
something wrong with you.
24:54But here it's gonna show me
consistent sleep schedule,
24:57morning sunlight, avoid
late night stimulants.
25:00So no caffeine after 2:00
PM is a rule I follow.
25:02Create a sleep friendly environment.
25:04Let's ask it like what helps my
25:07recovery the most?
25:09So these are very powerful kind
25:11of habits that you can instill.
25:13And now I want to get a little bit more
25:14of a custom-based question.
25:15So let's see if it's
gonna, let's see it use
25:17my actual journal responses
25:18to give me very specific
feedback based on me.
25:22Oh, there we go.
25:23Based on your data,
here are the activities.
25:26A hundred percent sleep
performance gives me
25:27plus 6% recovery.
25:28Morning sunlight is 5%,
consistent wake time is 5%.
25:33Prescription sleep medication,
which is like a sleep
25:35supplement, gives me 3%, meditation, 1%,
25:37consistent bedtime, 3%.
25:39So I know which ones I should
prioritize and do more of.
25:41Now how can I achieve
25:45optimal strain?
25:48So let's ask it a fitness question.
25:50So now it's gonna use past
data from exercises I've done
25:53and what my average heart rate might be
25:54and it's gonna gimme
exercises of what I can do
25:56to achieve optimal strain
25:57or just get a light workout
in for active recovery.
26:00When do I get the most deep sleep?
26:04It's a little slow but it's in beta.
26:07Oh, here we go. So I tend
to get most of my deep sleep
26:09during the early night,
early parts of my night,
26:11keep track of my data.
26:12How can I improve my deep sleep?
26:13That's a great question too.
26:14I love that it feeds me
questions to ask, right?
26:16And there are a lot of foundational habits
26:18that most people can follow, right?
26:19There are some things that
are extremely impactful,
26:22like limiting alcohol and
caffeine, consistent sleep time,
26:25creating a really good sleep environment.
26:26So this tool just makes it
26:27easier to understand these things.
26:29You can ask it questions
26:30and quickly get those questions
answered based on kind
26:32of general data as well as
specific data for, for you.
26:35Also, we're trying to beat
Alex Costa in the WHOOP team.
26:37So go ahead and join. We're
about 500 people away.
26:40Remember my WHOOP team code is
26:42down below as well as as
we'll put it right up here
26:44and if you join the team, make sure
26:46to chat, jump in there,
let's have a conversation.
26:48I wanna beat Alex Costa. So let's do this.
26:50We just need 500 more of you.
26:51Now this is the fitness side of it, right?
26:53When you're awake during the day,
26:54how much strain are you getting?
26:55This is based on your maximum heart rate
26:58and you'll be able to change
your maximum heart rate
26:59and more section if you've actually done
27:01a test to see where it is.
27:02But this is kind of how much strain
27:04and optimal strain your
body can take on today.
27:06You can go ahead and see
what your average strain
27:08has been the past couple days.
27:10Your average heart rate and
your overall calories burned.
27:12I take all this information
with a grain of salt.
27:14It's just a data point.
27:16Cool.
27:17Those are kind of our
tabs at the top right?
27:18This is the top row.
We just covered those.
27:20Next at the bottom we did a
little bit of coaching, right?
27:23If you want to go into
the coaching section,
27:24you're gonna have your strain coach,
27:26your strength trainer, your sleep coach,
27:28your health monitor, and
monthly performance assessments.
27:31Very detailed.
27:33You also have community which is
27:34Whoop teams, we talked about that.
27:35The more which is gonna
have even more settings
27:37and things that you can do.
27:39Strain coach, this is gonna tell you
27:40how much ideal strain you want
27:42to take on based on your recovery.
27:43The lower your recovery,
27:45the lower the strain
recommendation is gonna be.
27:47And strain right now is
calculated on two things.
27:49One is your heart rate, so if
you have a higher heart rate,
27:52you're gonna get a higher
strain, whether it's working out,
27:54not working out, whatever it is,
27:55WHOOP is tracking your heart rate 24/7.
27:57And then the second piece
is the strength trainer.
28:00So based on your strength
training workouts,
28:02it's gonna give you a
muscle strain as well.
28:03But that requires you to
actually activate that
28:05and input the workouts
28:06as you're doing them, at
least right now that is.
28:08So you can go ahead
28:09and start your generic
activities up here if you'd like.
28:12If you're doing a strength
training workout, you want
28:14to tap the strength trainer
28:15and you're gonna have your WHOOP workouts,
28:17which are already pre-made.
28:18Let's say I wanna be like Michael Phelps.
28:19We've got a 30 minute intermediate
workout, we've got a ton
28:22of other options from
other high level athletes
28:25as well as like generic
workouts that I want to do.
28:27So I'm gonna tap Michael Phelps, I can see
28:29what the exercises are.
28:30It's gonna explain to
me how long it takes,
28:32the total number of sets, I tap next.
28:34And if I want to, I can
go ahead and change it.
28:36You can manually create this as well.
28:38You know, if I wanna update this,
28:39I can go hit the plus sign.
28:40Maybe I'm a bro, I gotta
add in my bench press dude,
28:43barbell bench press.
28:44'Cause you know if you don't
do barbell bench every day,
28:46what are you doing?
28:47Selected exercises. We're
gonna add that one to the end.
28:50So now we have a super set
28:51of like lat pulls is gonna
tell me the number of reps.
28:54I can add in the weights
as well so I can see
28:56how well I'm doing over time.
28:57We gotta get in our reps of 15.
29:00This can take a while,
29:01'cause you have to go in and
update everything one by one.
29:03You can add a set if you need to.
29:05And if I need to combine this
with this super set above,
29:08I can, if I need it to be
separate, maybe I need it
29:10with the dips, I can move that in.
29:13Add to superset.
29:14Now it's a part of that superset.
29:16We've got all three things, right?
29:18Three rounds. Cool.
29:19Now I can save and then I'm ready to go.
29:21I can tap start workout.
29:23It's gonna tell me which wrist it's on.
29:24I usually wear it on my left.
29:25You're wearing out on your bicep.
29:26You'll have to swap it out to your wrist.
29:28At least that's how it works right now.
29:30You go ahead and tap continue.
29:31It's gonna give you a countdown
and then the warmup begins.
29:34You know, get you a little
light cardio, whatever it is.
29:36You can go ahead and
see all your exercises.
29:39Tap start first set.
29:40It's gonna start to measure.
29:41So we're doing wide grip front pole.
29:44Let's try to do this without the weight.
29:46One.
29:47Two.
29:49Three.
29:50Four.
29:52Five.
29:53Six
29:54Seven.
29:55Eight.
29:55Nine.
29:5610 and set.
29:58And now I'm resting. So it's
gonna have a rest count timer.
30:01Once I'm ready to go, let's
say I take usually, you know,
30:04probably one to three minutes of rest.
30:06When I'm ready to go.
30:07Next set, set two, active.
30:09One.
30:10Two.
30:10Three.
30:11Four.
30:12Five.
30:13Six.
30:14Seven.
30:15Eight. Nine, 10.
30:16And set.
30:17That's gonna go to the next thing, right?
30:18This is a super set. So I'm
switching back between the two.
30:21I can go ahead and see
which one I'm at right now.
30:23If I need to update the
weights, I can go ahead
30:24and tap 200 pounds 'cause
that's how much weight I do.
30:27And you can go put those
in as you're working out.
30:30Once we're done, let's just hop here.
30:32We're gonna open this bad boy up.
30:33We're just gonna jump to the bench press
30:35'cause we don't really want
do anything else today,
30:37we're at the live session bench press.
30:39We ended it.
30:40Start set,
30:43boom, end workout.
30:44Now I'm gonna say my
perceived exertion, my RPE for
30:46that entire workout saved
changes to my routine if I want
30:49to end workout based on my heart rate
30:53as well as the movement in
the accelerometer on my wrist.
30:56I kind of cheated.
30:57So we're not gonna get the
most perfect number here,
31:01but that is how the
strength trainer works.
31:03Next is a sleep coach,
31:03which you talked about setting
the alarm, health monitor,
31:06which we also talked about,
next, performance assessments.
31:08So when you do the journal,
you're going to get monthly
31:11as well as weekly performance assessments.
31:13And this is a great place
to get a deeper dive
31:15and understand how are
your lifestyle behaviors
31:17impacting your recovery.
31:19Everything else in life.
31:20So monthly, July, it's gonna gimme a PDF
31:22where I can view all my metrics and data.
31:25It goes super in depth.
31:26It's gonna gimme trends
31:27over the last couple of months as well.
31:28You can dive into each one
and kind of get a better idea.
31:31My favorite part is to
kind of come look at
31:33after you start tracking for a
long, long time, you can kind
31:35of get a better idea of where
your recovery, your strain,
31:37your sleep performance,
training behaviors.
31:40Like am I over training or under training?
31:42I like the physiological response section.
31:44Like how is my resting heart rate
31:45and my heart rate variability
changing over time.
31:48Clearly it's just like going
up and down a little bit.
31:50I haven't been consistent
with improving it.
31:51And then there's also the weekly
report, which will give me
31:55day strain, sleep
consistency, kind of like
31:59stats about this week in a
more mobile friendly format.
32:02I'll look at this.
32:03My favorite one for this one
is the sleep consistency.
32:05Like I might going to bed and
waking up at the same time
32:07'cause that can be really
critical to having good sleep.
32:10And then the insights which are now
32:12live updating every 90 days.
32:14So this is my new favorite part.
32:15You can see what's helping or
hurting your recovery scores.
32:18So this is super valuable to
see is my behavior helping
32:21or hurting me?
32:21When I see the data, it
just reinforces the fact
32:23that I should do this
more or do this less.
32:27All right, remember to customize
your journal behaviors.
32:29That is the number one feature to use.
32:31Next is the more tab.
32:32So here is where you can sign up.
32:33I have WHOOP Pro, so I get one
free item every three months.
32:37I can go ahead and see what's available.
32:39You can switch to annual
billing if you're paying month
32:41to month, make sure to save
your money and do annual.
32:43If you wanna extend your
membership, you can do that here
32:46as well as a whole bunch
of other accessories.
32:48Follow 'em on social, that's all here.
32:49If you wanna refer a
friend, you can do that.
32:51Yeah, if you wanna buy a WHOOP membership
32:52for a friend, you can gift that here.
32:54And then inside of my account, this is
32:56where I can see my WHOOP pro.
32:57The membership plan I'm on right now.
32:59My membership extension.
33:00What credit card do you have
on file that you're paying for.
33:03Your profile information.
33:04Make sure to keep your
height and weight accurate
33:06on the WHOOP.
33:07If you need to use Apple
Health, that's a great way
33:08to make sure that you're getting
33:09the most accurate data as well.
33:11WHOOP Labs if you want
to sign up for anything
33:13that's like research based,
33:14there is an actual
physical WHOOP Labs studio.
33:16Do you want to go hit 'em up?
33:17Be like Shervin said I
could do a test here.
33:19I want to go do a test. Maybe
I'll make a video about that.
33:21Device settings, if you
wanna change the name
33:23of your WHOOP,
33:24turn on the broadcast heart
rate stuff is also here.
33:26App settings.
33:27If you wanna change your notifications,
33:28I like to minimize the number of
33:29notifications, the activity settings.
33:31This is where you can
update your max heart rate.
33:33So if you know what your
exact max heart rate is,
33:35you can change that here
and that will modify
33:37how strain is calculated.
33:39Activity detection.
33:40This can automatically start to learn
33:42what activities you're
doing based on you know,
33:45your heart rate as well as the motion.
33:46So this is really cool.
33:47If you have it on, it'll start
33:49to learn over time it's not gonna be
33:50perfect, but it'll get better.
33:51The journal feature
settings are also here.
33:53If you wanna turn it off, you can.
33:55I think this is the most valuable thing.
33:56Keep it on, update it, customize it.
33:58And if you're a female you can use the
34:00menstrual cycle coaching as well.
34:02Integrations, I love using
the Strava integration.
34:04I actually have it so it only
sends my functional fitness,
34:07my weightlifting and my sauna
workouts I think, to Strava.
34:11Everything else I import via Apple Health
34:13from my Apple Watch.
34:14But here you can customize
what photo gets published,
34:18what activities get published.
34:19Really fun way to have
another social experience,
34:22training peaks if you want to send
34:24or receive your data to training peaks.
34:26If you're training for something,
I also use this as well.
34:28It sends all my sleep data from
my whoop to training peaks.
34:30And then my coach can actually see it
34:32and be like, hey, why aren't you sleeping?
34:33Apple Health.
34:34Highly recommend you turn this on.
34:36Make sure to set certain setting.
34:37So if I go to health, I can
tap the little icon on the top
34:41here, go to apps and
services and then find WHOOP.
34:44So scroll all the way down, WHOOP.
34:46And this is where you
can decide what you want
34:48WHOOP to be able to write to Apple Health
34:49and what you want it to read.
34:51So right now I don't
have it write my workouts
34:53'cause I just want it to read the workouts
34:55from the Apple Watch.
34:56So it's gonna send all
the other information,
34:58but it's gonna read a
whole bunch of other stuff.
35:01So it can use this for
the journal feature,
35:03it can use this to set the workouts.
35:04I think I have workouts here.
35:07So anytime I start
35:08and stop a workout on my Apple Watch,
35:10it's gonna automatically
sync to the WHOOP app.
35:12So that's what I love about
the Apple Health integration.
35:14So if you're wearing a separate
like Garmin, Apple Watch,
35:18send that data to Apple Health
35:19and then have WHOOP read
it from Apple Health,
35:22then you don't need to
start and stop your workouts
35:24inside the WHOOP app.
35:25Data export.
35:26I'm so happy they added this.
35:27But now you can export all of your data.
35:29It's not just theirs.
35:30Goals.
35:31If you want to change your
goals, you can do that here.
35:33I just wanna optimize performance.
35:34Pregnancy coaching.
35:36This is beta.
35:36Hopefully if I meet someone,
35:38we can test this feature out.
35:39And then hide metrics.
This is really cool.
35:41If you're about to race,
do some kind of big event
35:43and you don't wanna see your recovery
35:44and sleep, you can tap
hide recovery metrics
35:47and now when you go to the
homepage, you're not going
35:49to be showing that data, right?
35:50It's gonna be hidden and hopefully
35:52that's not gonna impact your mental psyche
35:54and it's not gonna change how you think.
35:56So that's really valuable if
you're like, well I still want
35:59to wear the WHOOP, but I
don't wanna see the data.
36:01I wanna make it a little bit harder.
36:02Go to more and change
and hide your metrics,
36:04services questions.
36:05If you have questions,
hit the chat box here.
36:07If something is not
working, that's the best way
36:09to get help from the WHOOP support.
36:11Not in the comments here, tutorials.
36:13If there's something that I didn't explain
36:14here, go watch it here.
36:15Or if I'm not doing the best job,
36:17all that information will be there.
36:18If you do plan to get
a WHOOP, use my link,
36:20my referral link, join.whoop.com/shervin,
36:23that's gonna help support this channel
36:24so I can continue making videos like this.
36:26You get one month free.
36:27So one thing that I really like is
36:29that WHOOP reads my height
and weight from Apple Health.
36:31So my height's obviously not gonna change,
36:32but I do have a smart scale
36:34that writes my weight to Apple Health.
36:36And then WHOOP will read that
36:37and update it so that way the calculations
36:38are always up to date.
36:39I highly recommend you get a smart scale.
36:41Weigh yourself from time to time just
36:43so you make sure you have the right weight
36:44on all of your wearables.
36:45I can even link a super
cheap one down below.
36:47They're like 10, 20 bucks
36:48and it just keeps you in check, right?
36:50If you start to trend in
terms of gaining weight,
36:51you're like, whoa, we
need to change something.
36:53Or if you're losing weight
and that wasn't your plan,
36:54you can change something.
36:56Let me know in the comments
below, find me on Instagram,
36:58Twitter, and Strava, @ShervinShares.
36:59So make sure to subscribe,
turn on your notifications.
37:01I'm gonna keep making really cool videos.
37:03If you wanna see another in-depth video
37:05of a another product, let me know
37:06and I'll try to make that for you, peace.
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