I started wearing a Whoop strap in 2020 and have blogged several times about my experience. The Whoop strap is a wearable performance monitor that measures your strain (workout intensity), recovery and sleep. Since my Sleep Number bed monitors my sleep, I am most interested in Whoop's ability to measure my recovery and strain. WHOOP measures strain based on cardiovascular output and time spent in various heart rate zones. The longer you're above 70% of your max heart rate the higher your strain score. Whoop does best when workouts are 15 mins or longer. So for our classic short and intense workouts your strain may not get very high. That doesn't mean you're not working hard and gaining fitness. It just won't be reflected in the strain score, but it will be reflected in your recovery score. More on that later. What about lifting days? Here's how Whoop handles those training sessions: If you’re doing a strength-based workout with minimal reps and periods of rest (such as Olympic weightlifting), you will have a lower strain if your heart rate is not elevated for extended periods of time. Many WHOOP members have wondered how their data will reflect a strenuous strength session, so here’s the breakdown: Since all of our CrossFit workouts, both long and short, and our heavy days place some level of strain on our cardiovascular and neuroendocrine system our bodies must recover from the work. That is where Whoop really shines.
No matter your strain value for a specific workout, your recovery metrics are based on your personal biology (HRV, resting heart rate and respiratory rate) and those will absolutely be affected by the intensity of your workouts and the types of recovery practices you implement (hydration, nutrition, stress management, sleep, etc.). I have used my recovery values and the Strain Coach feature to guide the intensity of my training sessions. If my recovery value is low, then I will adjust the volume or load of my workout. If my recovery value is high then I know I can set my hair on fire and red line a workout. I have found that my body can recover from a weightlifting session if I'm in the Red recovery zone as long as I do not go for a one rep max lift. If you are interested in joining me on a Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416.
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