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March 30, 2025
Fitness trackers are booming. They promise to make our everyday lives healthier and more athletic. Whoop 4.0 goes one step further: The wristband analyzes not only athletic activity, but also sleep, strain, and recovery. Whoop 4.0 was tested in everyday life for eight months. How well does the system work, who is it suitable for, and what insights does the long-term test provide?
Whoop 4.0 is not a classic fitness tracker. The wristband deliberately forgoes a display and focuses on the collection of biometric data. Heart rate, skin temperature, and sleep phases are continuously measured and transmitted to the associated app. There, the data is analyzed and translated into understandable metrics. The goal is to provide users with a comprehensive picture of their health status and to derive individual recommendations for training and recovery.
In contrast to conventional fitness trackers, which are often associated with one-time purchase costs, the Whoop model is based on a subscription system. The wristband itself is included in the subscription fees, which vary depending on the contract term. This aspect should be considered when making a purchase decision.
The Whoop app is the heart of the system. It collects and evaluates the data recorded by the wristband. At the beginning, each user goes through a two-week introductory phase in which the app learns to recognize individual needs and habits. In addition, users can keep a logbook to document further information about their lifestyle, diet, and well-being.
The app presents the data in the form of various metrics, including recovery, strain, heart rate variability (HRV), and sleep performance. In addition, it offers a health monitor with data on respiratory rate, oxygen saturation, skin temperature, and resting heart rate, as well as a stress monitor. The app helps users interpret these metrics and understand their significance for their own health.
The everyday test showed that the training plans and recovery times recommended by Whoop are not always compatible with personal circumstances. For example, the app often recommends long sleep times, which are difficult to achieve in everyday life with work, family, and other obligations. The training recommendations also cannot always be integrated into everyday life, especially in team sports, where the training intensity is determined by external factors.
Despite these challenges, Whoop offers valuable insights into one's own body. The app shows connections between sleep, strain, and recovery and helps users optimize their training and lifestyle. The accuracy of the measurements is an important factor. Studies by independent institutes confirm the high accuracy of Whoop in measuring heart rate and HRV.
Whoop integrates artificial intelligence in the form of the Whoop Coach. This chatbot evaluates the collected data and provides personalized tips and recommendations. The coach is currently still in beta, but already offers useful functions such as the morning briefing, which analyzes the previous day and provides recommendations for the current day.
Whoop 4.0 is a complex system that goes far beyond the functions of a conventional fitness tracker. The detailed data analysis and personalized recommendations offer valuable insights into one's own body and can help optimize training and recovery. However, integrating the app's recommendations into everyday life is not always easy. Users should consider the data as a guide and not disregard their own body awareness.
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