Whoop Review (2024): Is the 4.0 the Ultimate Fitness Companion?

Whoop Review

Hey there, fitness enthusiasts and curious minds alike!

Have you ever strapped on a fitness tracker and thought, ‘Is this little gadget really changing my life for the better?

It’s a question worth asking. Sometimes, looking at our health through the lens of a tiny screen can feel limiting. Maybe you’ve felt frustration of not knowing if you are doing enough each day to feel your best. It’s like trying to understand a whole story just by reading the summary.

But what if we flip the script?

I turned to the Whoop 4.0 fitness tracker 2 years ago, and it has been my accountability partner ever since. If your are looking to get fit, and need the information to evaluate your performance, you need something to track the data.

This fitness tracker is jam-packed with advanced features and comprehensive health insights to help guide your improvement, and even reports that you can share with friends and your healthcare providers, BUT there are some things to know.

In this review of the WHOOP 4.0 band, I will share some of the insights I have gained from using this smart wearable to help you live well.

My name is Chad and I’ve worked with all kinds of tools over the years, and fitness trackers really do well to help anyone not only get the valuable health data, but easily track it over time.

I think that the best thing about a fitness tracker is that you get to see how your body changes and evolves by the effort you give, and it also helps to hold yourself accountable for any goals you have set.

Whether you’re going for speed, distance, or reps in the gym, having the data accessible makes tracking progress much easier.

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What is Whoop?

whoop intro image

Whoop is a state-of-the-art device. This fitness tracker has a variety of features that make it stand out from the competition.

It touts itself for tracking “the metrics that matter”, as well as customizing others that matter to you.

Whoop is designed to help athletes and non-athletes get the most out of their performance and reach their personal goals.


Worth strapping one on!

I have had conversations with doctors about patient data, and the overwhelming answer is that the more insight into data, the better; even if the data may be a little off or overwhelming, it can establish a baseline today to work from.

And the Whoop 4.0 comprehensive features and data analysis helps to optimize health and performance and offers personalized insights for athletes and non-athletes looking to improve their fitness and well-being.

Product Pros

  • Easy to use out of the box
  • Beautiful design (band & app)
  • Performance monitor
  • Powerful sensors & analytics
  • Accountability coach
  • Easy access to learning through the app
  • Monitors trends
  • Battery still lasts 5 days & convenient recharge device w/o interruption

Product Cons

  • No step counter
  • Not a watch (but I already have a watch I like wearing 😁)
  • Does not have a GPS monitor
  • Annual subscription

Whoop Pricing

Whoop 4.0 is pricier than some other fitness trackers on the market. However, the device offers a range of advanced features and benefits that can justify the cost for users seeking comprehensive health and fitness insights.

Whoop pricing

While these prices may be higher than some other fitness trackers, the advanced features and personalized insights provided by the device can make the investment worthwhile for those seeking a comprehensive approach to health and fitness tracking.

For users who are on the fence about the cost, it’s important to consider the unique benefits and features that the Whoop 4.0 offers compared to other fitness trackers and weigh them against their personal needs and priorities.

Exploring the Whoop 4.0: Key Features and Benefits

The Whoop 4.0, a cutting-edge whoop device, is a fitness tracker that offers a range of advanced features for both high-performance athletes and non-athletes alike.

This innovative device goes beyond traditional health metrics, such as heart rate and respiratory rate, by also monitoring blood oxygen levels, skin temperature, and detailed sleep data.

Sleep, Recovery, and Strain

Let’s delve into the key features and benefits of the Whoop 4.0, exploring its capabilities in heart rate monitoring, sleep tracking, health metrics monitoring, and more.

Whoop Coach

I can say, that one of the coolest thing about Whoop is that they continue to innovate. One of their newest features is their Whoop Coach.

Whoop AI Coach

Whoop Coach’s built in learning model combined with OpenAI’s GPT-4 technology allows it to analyze millions of data points specific to you… So, what does that mean?

WHOOP Coach is like a smart buddy that knows your body really well. It gives you super-custom tips on getting fitter and healthier, all based on what’s special about you!

Heart Rate Monitoring and Strain Score

The Whoop 4.0 provides accurate heart rate monitoring, allowing users to track their cardiovascular strain during various activities, such as running, swimming, and more.

The device calculates a strain score based on heart rate data and the duration spent in each heart rate zone. This unique metric helps users optimize their workouts by understanding when they might be putting too much strain on their body or when they can push themselves harder.

However, it’s worth noting that the Whoop 4.0’s advanced tracking may not be suitable for the typical gym-goer, as it does not accurately track weightlifting and other non-cardio-based strains.

If your primary focus is on strength training, you might need to seek other fitness tracking wearables that cater to your specific needs.

Sleep Tracking and Analysis

A good night’s sleep is crucial for overall well-being, and understanding how much sleep you need is essential.

Although I’ve read people complain about wearing it to bed, I find it comfortably to wear.


The Whoop 4.0 excels in providing in-depth sleep tracking and analysis. The device monitors various sleep metrics, such as time spent in each sleep stage, including slow wave sleep, sleep efficiency, and respiratory rate.

It also exclusively utilizes its pulse oximeter for sleep tracking, providing accurate data on blood oxygen levels during sleep.

I’m a big believer in coaching, and one standout feature of the Whoop 4.0 is its Sleep Coach, which offers personalized recommendations to help users optimize their sleep for better performance.

By adhering to the Sleep Coach’s recommendations, users can improve their sleep quality and ensure they get enough rest to recover properly from their workouts.

It’s important to note that while the Whoop 4.0’s sleep tracking capabilities are impressive, other sleep trackers on the market might also meet your needs.

Ultimately, it comes down to personal preferences and whether the additional features offered by the Whoop 4.0, such as strain scores and health metrics monitoring, are worth the investment for you.

Health Metrics Monitoring

In addition to heart rate and sleep tracking, the Whoop 4.0 also monitors various health metrics to provide users with a comprehensive overview of their health. This includes skin temperature, blood oxygen levels, heart rate variability (HRV), and more. By keeping an eye on these metrics, users can gain valuable insights into their overall well-being and make informed decisions about their health and fitness.

It’s worth noting that skin temperature and blood oxygen monitoring in the Whoop 4.0 are utilized to calculate workout strain and may serve as an indicator of potential underlying injuries or illnesses. This advanced tracking feature sets the Whoop 4.0 apart from other fitness trackers on the market and adds to its value as a comprehensive health monitor.

Benefits for High Performance Athletes

athlete sleep
courtesy of Whoop
athlete performance

High-performance athletes can greatly benefit from the Whoop 4.0’s advanced features and insights. The device provides comprehensive tracking of cardiovascular strain, recovery, and sleep, which are essential elements for athletes looking to optimize their performance.

By understanding their body’s response to training and recovery, athletes can make informed decisions about when to push themselves harder and when to take a rest day, ultimately maximizing their potential.

Benefits for Non-Athletes

Non-athletes can also reap the benefits of the Whoop 4.0’s advanced features too.

In addition to sleep tracking and health metrics monitoring, the device provides personalized insights and recommendations based on users’ data, which I believe the average person trying to get healthier can greatly benefit.

This can prove extremely helpful for individuals looking to improve their overall well-being, set achievable goals, and track their progress over time.

Whoop App: Navigating the Interface and Features

The Whoop app is designed to provide users with a user-friendly interface and easy access to their health and fitness data through the use of a whoop tracker.

With features such as Today View, Trends, Coaching, and Journaling, users can make the most of their data and take control of their fitness journey, including analyzing their whoop tracks.

In this section, we’ll explore the different features available in the Whoop app and how they can help you understand and improve your health and fitness.

sleep interface

Today View and Trends

Today View and Trends are two essential features of the Whoop app that provide an overview of daily metrics and long-term trends. By accessing these features, users can easily track their progress and analyze how their strain, recovery, and sleep metrics change over time.

This enables users to make informed decisions about their fitness routine and overall well-being, ensuring they’re on the right track to reach their goals.

Coaching and Journaling

The Coaching and Journaling features within the Whoop app are designed to help users set goals, track their progress, and maintain motivation.

With personalized guidance and recommendations based on users’ recovery, strain, sleep, and health data, individuals can make informed decisions about their workouts and lifestyle changes.

By consistently using these features, users can stay focused and motivated to achieve their objectives and maintain healthy habits.

Zone Training

I really love the ease of visualizing zone training.

Here are a few example snapshots of me tracking my zone cardio.

zone 2 cardio sauna example
Easily shows the benefits of sauna after a workout, and hitting that zone 2 cardio.
X3 Zone Training

Tapping into the benefits of Zone 2 cardio training reaps many rewards. Still, I can monitor my favorite home fitness strength trainer to ensure I’m hitting the mark.

Accuracy and the Algorithm

Whoop 4.0’s accuracy and algorithm have been tested and proven to provide reliable data for users to make informed decisions about their health and fitness.

With its advanced tracking capabilities and personalized insights, users can trust the information provided by the device to optimize their training, recovery, and sleep.

Testing the accuracy of Whoop 4.0

Various tests have been conducted to determine the accuracy of Whoop 4.0 in tracking heart rate, sleep, and other metrics. The manufacturer of the device has reported that their sleep metrics are 99% accurate when compared to calibration tests conducted in sleep labs.

While some users have reported issues with sleep accuracy and heart rate variability readings during workouts, overall, the Whoop 4.0 provides reliable data for users to base their health and fitness decisions on.

Understanding the algorithm

The algorithm used by Whoop 4.0 is designed to provide personalized insights and recommendations based on users’ data, including strain, recovery, and sleep metrics.

By utilizing the data collected from the device’s sensors, the algorithm can offer users guidance on when to rest, when to increase their intensity, and how to maximize their sleep for optimal performance.

This tailored approach sets the standard for this approach. Whoop 4.0 sets itself apart from other fitness trackers, offering users a unique and valuable tool for improving their health and fitness.


I believe it is primarily accurate, but I will clarify that if you expect real-time accuracy every time, I can’t say that it does that. I have noticed that on spikes in HR, it can lag 20-30 seconds before it catches up, and one time it completely missed my zone 5 cardio burst.

Data Analysis and Insights

Whoop 4.0 offers users detailed data analysis and insights to help them understand their health and fitness and make improvements.

By providing comprehensive tracking and personalized feedback, users can recognize trends in their health and fitness, as well as the impact of their lifestyle choices on core biometrics and sleep quality.

In this section, we’ll explore how understanding the data provided by Whoop 4.0 can lead to health and fitness improvement.

Understanding the data provided by Whoop 4.0

Users can gain a deeper understanding of their health and fitness data through the comprehensive analysis provided by Whoop 4.0.

By tracking metrics such as heart rate, heart rate variability, blood oxygen levels, skin temperature, sleep stages, and more, users can monitor their progress and make informed decisions about their workouts, recovery, and overall well-being.

This level of insight empowers users to take control of their fitness journey and make meaningful changes to optimize their health and performance.

How to use the insights for health and fitness improvement

The insights provided by Whoop 4.0 can be used to make informed decisions about workouts, recovery, and overall well-being. By understanding the impact of strain, recovery, and sleep on their performance, users can adjust their training and lifestyle choices accordingly.

For example, they can increase or decrease their workout intensity based on their recovery scores or prioritize sleep to ensure they’re well-rested and ready to perform at their best. By tapping into the power of these insights, users can make meaningful improvements to their health and fitness.

Design and Comfort: Wearing the Whoop 4.0

The Whoop 4.0 features a comfortable and minimalist design, making it easy to wear throughout the day and night. With various design options available, the device can be customized to suit users’ preferences and style. In this section, we’ll discuss the design and comfort of wearing the Whoop 4.0, as well as any potential drawbacks related to the device’s design.

The Whoop 4.0 is designed with a thin, lightweight strap that provides maximum comfort for all-day wear. The device doesn’t have a display or buttons, making it a subtle yet functional fitness tracker that seamlessly blends in with most clothing. However, some users have reported issues with the metal rails that secure the Whoop 4.0, as they are prone to bending.

In terms of wearing options, Whoop 4.0 can be worn with various bands of different finishes and colors or placed in a custom-designed pocket on the company’s clothing. While the device is comfortable for everyday wear, some users may find it slightly perceptible during certain exercises, such as using a kettlebell or similar. Overall, the Whoop 4.0 offers a comfortable and stylish design that makes it easy to incorporate into users’ daily routines.

Battery Life and Charging: What to Expect

The Whoop 4.0 offers a battery life of four to five days, ensuring users can wear it continuously without worrying about frequent charging. Mine is still able to hold a 5 day charge after a year.

The device can be charged using a slide-on battery backpack, making it easy to keep the device powered up and ready to track your health and fitness data.

It provides users with peace of mind knowing they won’t have to charge the device too often. The slide-on battery “backpack” allows users to charge the device while wearing it, making it convenient for those who may forget to wear their tracker for a day or two.

However, it’s worth noting that the battery pack significantly increases the weight of the device, which may be a drawback for some users. Despite this, the convenience and reliability of the battery life make it a worthwhile trade-off for most users.

Comparing the Whoop 4.0 to Other Fitness Trackers

When comparing the Whoop 4.0 to other fitness trackers on the market, such as Fitbit, Apple Watch, and Oura Ring, it’s essential to consider the unique features and benefits that set it apart.

While each tracker offers its own set of capabilities, the Whoop 4.0 stands out for its advanced tracking features and comprehensive insights into users’ health and performance.

Compared to other fitness trackers, such as Fitbit and Apple Watch, the Whoop 4.0 offers more advanced health and fitness tracking, particularly when it comes to sleep and recovery metrics.

The device provides comprehensive insights into users’ strain, recovery, and sleep patterns, allowing them to make informed decisions about their workouts and lifestyle changes.

While the Oura Ring also offers comparable stat tracking capabilities, the Whoop 4.0 provides a more comprehensive approach to data analysis and recommendations.

Ultimately, users should consider their specific needs and preferences when deciding which fitness tracker to invest in, but the Whoop 4.0 offers a unique and valuable tool for those seeking advanced health and fitness tracking.

Real-World User Experiences: Testimonials and Feedback

Real-world user experiences, testimonials, and feedback can provide valuable insight into the benefits and drawbacks of using the Whoop 4.0. By considering the experiences of others who have used the device, potential users can gain a better understanding of what to expect and determine if the Whoop 4.0 is the right fit for their needs.

As we live in a connected world, connecting to others with our fitness is no different.

The Whoop Teams community is large, and knowing others have your back is huge.

Many users have praised the Whoop 4.0 for its advanced tracking capabilities and personalized insights, which have helped them make informed decisions about their health and fitness.

However, some users have reported issues with sleep accuracy and heart rate variability readings during workouts. Despite these drawbacks, the overall sentiment among users is positive, with many finding the Whoop 4.0 to be a valuable tool in their fitness journey.

Frequently Asked Questions

Overall, the Whoop is more expensive than Fitbit, but it provides detailed insights on recovery and performance readiness. For serious athletes or those needing to plan their workout routines, I recommend investing in the Whoop.

However, for those looking for a simpler and more cost-effective option, the Fitbit could be a better choice.

Based on user feedback, WHOOP is fairly accurate in reporting biometrics such as strain and sleep, but requires a few days of data to provide more reliable and meaningful information.

Although you may experience latency issues like I mentioned earlier, all in all, it can be considered a reliable fitness tracking device.

As of today, until something else comes along, I would highly recommend WHOOP in 2023 as it is an effective device to track your sleep, recovery and performance.

Bottom Line: Is Whoop 4.0 Worth It?

After examining the key features, benefits, and drawbacks of the Whoop 4.0, it’s clear that this advanced fitness tracker offers users a unique and valuable tool for optimizing their health and performance.

With its comprehensive tracking capabilities and personalized insights, the Whoop 4.0 can help users make informed decisions about their workouts, recovery, and overall well-being.

Although the device is pricier than some other fitness trackers on the market, the investment may be well worth it for those seeking a comprehensive approach to health and fitness tracking.

As you embark on your fitness journey, consider the Whoop 4.0 as a valuable tool to help you reach your goals and maintain a healthy lifestyle.

So, is the Whoop 4.0 worth it? For those who are serious about their fitness journey and looking for advanced insights, the answer is a resounding yes. I’m reupping my subscription.

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