Saturday 22 August
Demo data. No WHOOP account is linked yet, so this is a generated dataset — realistic, deterministic, and built to exercise every insight including a seeded illness episode. Connect your WHOOP to replace it.
Ranked by how far each one sits from your own baseline.
The full set, across all three domains.
Bars are coloured by band; the score is always on the tooltip.
Recovery
72%
Primed
Last 14 days
Day strain
11.5
Recovery supports 12.42–15.42 today
Load ratio
1.02×
Acute load matched to your base
6 of the last 30 days ran ahead of recovery.
Sleep last night
7h 10m
91% of what you needed
Sleep debt
5h 29m
Accumulated shortfall over 7 nights
5h 29m of sleep debt over the last weekWatch
You have averaged 7h 37m asleep against a need of 8h 07m. Debt is repaid at roughly an extra hour a night — a single long weekend lie-in does not clear it.
Today's strain target is 13.9Note
On 72% recovery, a session landing between 12.4 and 15.4 strain adds stimulus without digging a hole. You are at 11.5 so far.
You have left capacity unused on 19 of the last 30 daysNote
Average of 2.6 strain below what your recovery supported. Your body has been offering more than you have asked of it.
5h 29m of sleep debt over the last weekWatch
You have averaged 7h 37m asleep against a need of 8h 07m. Debt is repaid at roughly an extra hour a night — a single long weekend lie-in does not clear it.
Today's strain target is 13.9Note
On 72% recovery, a session landing between 12.4 and 15.4 strain adds stimulus without digging a hole. You are at 11.5 so far.
You have left capacity unused on 19 of the last 30 daysNote
Average of 2.6 strain below what your recovery supported. Your body has been offering more than you have asked of it.
Training load is in the productive band (1.02×)Good
Acute 11.1 against chronic 10.9. You are adding stimulus at a rate your base can absorb.