WHOOP Strap Scientific Review in 2024: 1,460 Days of Testing

Summary

This detailed review of the Whoop Strap 4.0 examines its sleep tracking, health insights, and performance compared to other devices like the Oura Ring. While it offers strong sleep stage tracking, including deep and REM sleep, it occasionally overestimates or misses segments. The strap excels in sports and heart rate tracking but lacks built-in GPS and has a subscription model. Despite some data access limitations, it provides valuable insights into skin temperature and potential viral infections. Best for those seeking a comprehensive fitness and health tracker, though alternatives like the Oura Ring may be better for sleep tracking alone.

Takeaways

• 😀 The Whoop Strap 4.0 is generally accurate in detecting sleep stages like deep sleep and REM, though it sometimes overestimates deep sleep and misses short REM segments.
• 😀 The Whoop Strap is in the second tier for sleep stage tracking, performing similarly to Fitbit and Google devices, while the Oura Ring outperforms it in this area.
• 😀 Transitions between REM sleep and wakefulness can be challenging for the Whoop Strap to detect, especially at the end of the sleep cycle.
• 😀 The Whoop Strap excels in exercise and heart rate tracking, outperforming the Oura Ring in sports activities, which struggles with heart rate accuracy during workouts.
• 😀 The device lacks built-in GPS, requiring users to carry a phone for activity tracking like running or cycling.
• 😀 While the Whoop Strap tracks skin temperature, it does not correlate well with core body temperature due to environmental factors like blankets, highlighting the difference between skin and core temperature.
• 😀 The Whoop Strap tracks changes in temperature effectively, which can help identify patterns related to illness, such as viral infections like COVID-19, but the data is not always perfect.
• 😀 The subscription model of the Whoop Strap costs around $200-$250 annually, with the advantage of getting a new device each year but might be a deterrent for some users.
• 😀 The Whoop Strap app is user-friendly and allows easy access to comprehensive data, making it a solid choice for users interested in tracking fitness, sleep, and health metrics.
• 😀 The Whoop Strap performs well in overall health tracking, but it doesn’t provide raw data as easily as other devices, making it harder for advanced users to analyze specific metrics like heart rate variability during sleep.
• 😀 The Whoop Strap is a versatile health tracker suitable for both sleep and fitness enthusiasts, but if you only need one specific metric (e.g., sleep or heart rate), specialized devices like the Oura Ring might be a better choice.

Q & A

How accurate is the Whoop Strap 4.0 in detecting deep sleep?

The Whoop Strap 4.0 performs well in detecting deep sleep, showing good agreement with the zMAX EEG headband. However, it sometimes detects additional deep sleep segments that were not detected by the EEG device.

Does the Whoop Strap 4.0 accurately track REM sleep?

The Whoop Strap 4.0 generally performs well in detecting REM sleep, with most segments agreeing with the zMAX EEG headband. There are occasional discrepancies, such as missing short segments or misidentifying REM sleep as awake time.

How does the Whoop Strap 4.0 perform compared to other sleep tracking devices?

The Whoop Strap 4.0 is in the 'second tier' of devices for sleep tracking, with an average agreement of around 65-70% for individual sleep stages. While it's not as accurate as devices like the Oura Ring, it performs better than devices from brands like Galaxy and Garmin.

What makes the Whoop Strap 4.0 a good choice for both sports and health tracking?

The Whoop Strap 4.0 is a versatile device, excelling in both fitness tracking and health monitoring. It offers comprehensive data on workouts, heart rate, sleep stages, and more, making it ideal for users who want an all-in-one tracker.

What are the limitations of the Whoop Strap 4.0?

Some limitations of the Whoop Strap 4.0 include the lack of built-in GPS (requiring users to carry their phone for outdoor activity tracking) and limited access to raw data. Additionally, its subscription model may not be ideal for all users.

How does the Whoop Strap 4.0 handle temperature monitoring?

The Whoop Strap 4.0 tracks skin temperature, but it does not perfectly mirror core body temperature. Skin temperature is influenced by environmental factors like blankets, while core body temperature follows a more consistent drop and rise pattern throughout the night.

Can the Whoop Strap 4.0 detect health issues like viral infections?

The Whoop Strap 4.0 has shown some ability to detect potential viral infections, such as COVID-19, by tracking changes in skin temperature and other health metrics. However, its detection is not always accurate, and the probability score it provides is not perfect.

What is the benefit of the Whoop Strap 4.0's subscription model?

The subscription model for the Whoop Strap 4.0 eliminates the upfront cost of the device, but users must pay around $200-$250 annually. The benefit is that subscribers receive new devices for free when Whoop releases new models, ensuring they always have the latest technology.

How does the Whoop Strap 4.0 compare to the Oura Ring in sleep tracking?

While the Whoop Strap 4.0 performs well in sleep tracking, the Oura Ring is considered more accurate, particularly in detecting sleep stages. The Oura Ring is part of the top tier of devices, while the Whoop Strap falls into the second tier.

What is the main advantage of wearing the Whoop Strap on the biceps instead of the wrist?

Wearing the Whoop Strap on the biceps can improve heart rate signal accuracy, as it may offer better blood flow than the wrist, especially in colder conditions. It also allows users to wear other devices, like watches, on their wrists without interference.