What data comes in
- ·Recovery score (0–100%)
- ·HRV (rMSSD)
- ·Resting heart rate
- ·Sleep duration and stages (wake, light, SWS, REM)
- ·Sleep efficiency
- ·Respiratory rate
- ·Strain (0–21)
- ·SpO2
- ·Skin temperature
What WHOOP is good at
Recovery tracking, strain quantification, sleep staging, respiratory rate monitoring. WHOOP’s recovery score is a composite that athletes trust. It’s one of the best devices for understanding how hard your body worked and how well it recovered.
What it misses
How you feel. Your training plan. Whether today’s session is easy or hard. What happened in the last 3 days of training. Life context — stress, travel, motivation. A red recovery score doesn’t know that today is your only chance to ride this week.
How Rudder uses it
WHOOP feeds the Recovery channel— the same pipeline as Oura. Rudder looks at:
- ·HRV compared against your personal 7-day baseline
- ·RHR elevation tracked for illness detection
- ·Sleep duration and efficiency normalized
- ·Strain context from the previous day
When both WHOOP and Oura are connected, Rudder uses both. Oura preferred for sleep quality, WHOOP for strain context. We never show conflicting device scores. We resolve them into a single recommendation.
Best for
Athletes who wear WHOOP and want their recovery data to drive actual training decisions, not just a morning score.
Example decision
WHOOP recovery 42% (red). You feel fine. HRV only -11% vs baseline (AMBER, not RED). Recovery score tanked because of a late bedtime, not poor recovery. Strain was low yesterday.
Rudder recommends GO WITH LIMITS — cap at Zone 3. The 42% isn’t the whole story.
Frequently asked
- What data does Rudder read from WHOOP?
- Recovery score, HRV, resting heart rate, sleep performance, respiratory rate, skin temperature, and strain. All synced automatically via the WHOOP API.
- How do I connect WHOOP to Rudder?
- Go to Settings, tap Connect next to WHOOP, and authorize via OAuth. Your recovery and strain data sync automatically.
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