the Whoop 4 Review + Discount [2022 Update] Is It Accurate?

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Whoop 4 review image of band charger & strapWhoop 4 Review [2022 Update], is it worth it? Is it accurate?

Whoop 4.0 review TL;DR: top-end athletic, fitness & readiness tracker for those who often push too hard, too often. Monthly membership is required.

This is a detailed review of Whoop 4 based on 5 years of personal use with every version from the original onwards plus detailed test results.

To answer those questions posed in the title – YES Whoop is worth it if you want to know your readiness to train and improve your sleep; and YES, Whoop is accurate when worn properly.

Unsure if you are better of with a Garmin or Apple Watch? Scroll down for comparisons that say when they are a better choice than Whoop

Updated: 8 September 2022

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Best Whoop 4 discount code right now: Free Whoop and a free month on the app

Membership starts at $18/£18/AU$18 per month. Get a free Whoop Band and trial membership at this link (here, promotion automatically applied).

Let’s start with a summary review of Whoop with more detailed insights further below.

Verdict : Whoop 4.0 review : Can be accurate - Will be Insightful - Might be cheaper than some watches
  • Price - 80%
  • Apparent Accuracy - 95%
  • Build Quality & Design - 90%
  • Features, Including App - 95%
  • Openness & Compatability - 75%

Summary: Whoop 4. Strap Review

Whoop excels at coaching athletes on how and when to sleep, when to rest and how to gauge their training intensity.

Whoop 4.0 band clasp mechanismIt was the first, dedicated wearable focused on readiness metrics. 4 years later the Whoop Band 4.0 and platform remains ahead of its competitors.

Whoop doesn’t try to prescribe the details of your workouts or training plan. Instead, it fits in around your existing training regime to inform you on how well your body handled your workouts and adds in sleep guidance to optimise your performance tomorrow. When tomorrow comes, it suggests the optimal level of strain to get the biggest gains.

The latest Whoop 4 band resolves important accuracy issues found by earlier reviews as well as boosts the ease of use of the overall strap design. Charging time and battery longevity are also notably improved with market-leading battery tech. Extra sensor data is captured to give wider health feedback and there are designer sportswear options with special pouches for Whoop to record from.

Little has changed in Whoop’s excellent app other than a few tweaks here and there to accommodate the recent additions of TEMP, SpO2 and Respiration metrics. The beauty of the app comes from the clarity of its 3 key sections: daily insights, trends and feedback from the coaching.

WHOOP automatically records your workouts on the strap and you can add a GPS by recording on the app. The app also hosts like-minded athlete communities in your sport and country.

It’s a great package for committed athletes seeking an edge in their sport.


  • Superb app with clear advice, deep insights and actionable guidance for sleep, recovery & strain
  • Accurate for sports usage if an arm sleeve used
  • When worn on the wrist, resting/sleep HR accuracy is sufficiently accurate for recovery
  • Comfy to wear
  • Safe to wear during most team sports with Whoop apparel


  • Few links to other data sources or platforms, although an API is planned
  • Subscription models have benefits but not everyone like them
  • No watch screen
  • Strain doesn’t properly accumulate in strength workouts. Whoop has acquired a company (PUSH) so that they can rectify this to raise the uniqueness of their already market-leading position

What is the Whoop armband?

The Whoop 4 band is an optical heart rate monitor.

More than that, the app uses heart rate data for readiness guidance and coaching advice, all powered by novel interpretations of aspects of your heart rate variability (HRV) and other physiological metrics. It uses real sports science that I would class as trusted sports tech.

Whoop Strap Review, Band 4.0
Image|Whoop, Team Invictus

How the science works

The insights into readiness and the data that support the sleep coach come from your nightly HRV at low levels of Heart Rate (HR), tweaked by HR trends and other data.

Your workout strain comes from heart rate x duration. The higher the heart rate, the more weight is given to the time spent at that level.

Recovery insights come from complex maths. Signals in your heart rate at night determine how the nervous systems in your body are balanced. An average of those signals gives a nightly score that is weighted alongside your resting heart rate, sleep performance and respiratory rate. To an extent, these are all different measures of the same thing but looked at from different physiological perspectives.

A simple, single readiness number comes from this.

As you rest during the day, the more your readiness improves.

Over time, Whoop analyses how your body performs and is able to suggest the volume of sleep you need tonight to achieve a certain level of readiness tomorrow.

It’s complicated but that’s the gist of it.

Whoop Band 4.0 Review Strap

Where the science fails

During strength workouts, your heart rate will never truly reflect the muscular strain your body goes through. Determining muscular strain figures from heart rate will always be wrong even if you use a chest strap. However, Whoop absolutely DOES get the recovery and readiness from HRV as your body adapts to the strength workout.

Whoop 4.0 band strap review with reddit opinions for UK and US in 2022

Whoop Strap 4 Review – Who’s it for?

If you are a gym rat, biohacker, endurance athlete or cross fitter, Whoop could be for you. Let me elaborate

  • Team sports – Whoop will support usage in your sport and the training in the gym that supports your sport. If you are in a pro team then it’s more likely that your coach will want your entire team to use the same tech. Some Pro teams use Whoop.
  • Cross Fitter – Whoop is the de facto tech standard in cross fit. However, I recommend wearing the band away from your wrist, normally on your upper arm. If you did more detailed research, you would find that no current product properly identifies the strain component of strength work. Once Whoop integrates PUSH, no competitor will touch its abilities there for a few years.
  • Gym rat – similar to the cross fitter but you will need to be especially mindful of the accuracy of Whoop on your high-impact cardio workouts.
  • Biohacker – Whoop is OK at this and covers some good metrics like SpO2 and respiratory rate, however, there are deeper-leaning products out there like Biostrap EVO, although Whoop is a much more polished offering in the round.
  • Triathletes, cyclists and runners – You probably can find better products to track your HR over all those miles. That said, Whoop can be a good sleep & readiness tool that’s more easily worn than a Garmin and Whoop’s recovery scores are less gimmicky than Garmin’s Body Battery (which is not science-based). Furthermore, cyclists can broadcast Whoop’s heart rate to their Wahoo Bolt / ROAM easily enough to avoid duplication of tech sensors.
  • Ultra Athletes – might consider Garmin, Coros EVOLAB, Polar, Suunto and others. Polar does have good recovery algorithms but I’ve not seen any science supporting what Coros & Suunto produce.
Whoop 4.0 band clasp mechanism
It’s smaller (Whoop 4.0 on the right)

Whoop 4 Review – What’s New?

The new Whoop looks similar to the Gen 1, 2 & 3 products but it’s smaller and wholly different inside.

New Format

  • It’s now a third smaller but with a similar clasp mechanism
  • The strap is attached to the pod in an improved manner that can be more easily removed or changed
  • Special Whoop apparel has pouches that allow the Whoop pod to record on different parts of your body eg with an arm sleeve (#recommended as essential)

New Sensors

This is the core of the product and is completely new

  • More accurate heart rate sensor with more LEDs
  • Skin temperature sensor which improves the sleep & fertility algorithms and the future inclusion of illness tracking.
  • Blood oxygen (SpO2) sensor that improves the sleep & recovery algorithms
  • Introduces vibration that can be used to optimise the wake time from your sleep stages

New Battery

  • Leading-edge tech – a more energy-dense silicon anode battery
  • The 5-day battery life is the same but the battery is smaller and seems to charge slower.
  • New battery pack charger – Whoop’s cradle holds a charge which can be used to boost Whoop’s battery life even whilst on your wrist.

There are several additions to the Whoop app, the online platform and the reports the app produces. Partly this covers the new pieces of data that are now captured but the Whoop platform is a continually evolving thing in any case.


How Does WHOOP Calculate Strain?

Whoop’s strain advice comes solely from your heart rate. Whoop builds up a score linked to your heart rate and the amount of time you spend at progressively more intense levels and then that score is further contextualised within your own normal range. It’s a highly personalised score, it’s also very complex so if you need some more details this article explains every aspect of Whoop’s strain score.

Whoop Strain – everything you need to know



How Does WHOOP Calculate Recovery?

Q: The average nightly recovery for WHOOP owners is 58% but where does recovery come from?

A: WHOOP’s own calculation looks at HRV, resting heart rate, sleep performance (actual vs. needed) and your respiratory rate and shows a simple percentage number to guide you. Your recovery is contextualised within your personalised range.


How Do I use The Whoop 4.0 Strap?

This is perhaps the easiest question of the lot. It’s literally a case of wear it and forget. All the information and insights you want will be on the app, plus some bigger charts and the like on the web platform.

The only two exceptions to the wear-and-forget mantra are when you either want to charge it, remove the strap or broadcast the heart rate somewhere else.


You get the pod, a strap and a cable plus bits of paper you will never, ever read. Charge it up and put it on, you know what to do. It needs to be snug but not tight.

Charging Whoop

Just slide the charging cradle onto the strap while you’re still wearing it. Simple! Of course, you can take the band off as well to charge and the cradle itself charges via a USB-C cable.

Whilst the Whoop strap is sufficiently waterproof for pool or sea swimming, the charging cradle isn’t. The charging cradle is splash-proof meaning you could maybe shower with it if you want to.

Tip: Update the Charger

Whoop 4.0 Review Broadcast Heart Rate

Whoop App>3 bar menu>Device Settings>Broadcast Heart Rate>Enable

When you enable the Whoop strap to broadcast you will use a tad more battery and you will also have to manually pair it with some other Bluetooth device. You could rename Whoop on that same page and you could connect it to your bike computer or some gym equipment. Simply put, you could broadcast to your Zwift, your Peloton bike or Carol/Nordic Bike or work alongside your RUNN on the treadmill. Used in this way, Whoop is a generic Bluetooth heart rate monitor and will connect to many pieces of sports kit.

Change or Remove the strap eg for Whoop clothing

One end of the strap slides off the Whoop pod and the other end clips on/off. Attaching a different strap is super easy. Maybe you want a different colour strap? You got it! There are even custom straps available too.

With the Whoop Body clothing options, you can put your Whoop somewhere other than your wrist during exercise and this is generally a good idea. My favourite is to use the Arm Sleeve as this is probably the most accurate place to wear any optical HR tech, including Whoop/Garmin/Polar/Scosche/Wahoo. Special Whoop bras, shorts and tops give you other options too but I just tried the arm sleeve which I am delighted with.

You can take off the metal clasp before inserting the Whoop pod into the clothing but there is no need to do that.

Warning: I wore the arm sleeve in a few positions around the bicep/tricep. I found the sleeve too loose to wear on the forearm (I bought it for the bicep in any case). When I wore it on the tricep it worked fine BUT there wasn’t a line-of-sight to my sports watch, so the signal wasn’t always received and recorded on the watch, the solution to that was to wear the sleeve so that Whoop was on the outer side of the upper arm, the same arm you wore the watch on. Like this…


The Whoop 4.0 App

For a quick overview, Whoop’s app has 5 main sections summarised here with more details following:

  1. Home – All your current and recent trend data is here on 8 sub-screens
  2. Coaching – Here you get straightforward, actionable advice on how hard to train today and how much you need to sleep tonight. There’s also a dashboard of key health metrics plus access to highly impressive and detailed weekly/monthly performance reports #IndustryLeading
  3. Camera – Take a video overlain with live performance metrics.
  4. Team – Join a team, sports interest or regional-based team and check the awesomeness of your sleep, strain and recovery on the leaderboards. Warning: there are a LOT of awesome athletes on Whoop that are hard to beat and it’s insightful to see how they recover even if you can’t beat their strain scores.
  5. Hamburger Menu – Lots of learning resources & admin stuff are here. There are also limited links to other software like Strava and you can set your Whoop to broadcast HR here too.


Page Layout – Click

Home Screen

The Whoop 4 home screen contains links to over 20 more screens.

The flow works exactly as shown on this 4×2 matrix of screens. Swipe left or right for different views as you move from one of these screens to the next. Then swipe up or down for more or less detail…


That’s a lot of information and insight all in one place. But there is way more to discover as you delve into the depths of the app. For example, the first screen lets you tap on an activity or sleep period for minute-by-minute information on your heart rate or, in the case of sleep, some quite detailed stats that include sleep disturbances, efficiency, latency and more besides.

Similarly, there is more information linked to on other screens where, for example,  you can change the workout metric that is graphed on the 7-day trends.

Whoop Coach Screen

The Whoop coach advises you on either the strain you should aim for today and/or the sleep you should aim for as recovery.

The strain coach ‘knows’ your optimal level of strain for today based on your recovery, in the example below I can check that I need to aim for a strain of 10.8 today. Now, I can just go ahead and do such a workout or I can use the coach to guide me during the workout. I need to take the app with me to do that and the app essentially tracks a more detailed workout and displays continually updated strain.

Similarly, the sleep coach gives me the headline guidance of needing 7:59 hours in bed. But it can also coach me while I sleep by setting a smart alarm to wake me when I’ve achieved a certain readiness state. Of course, I can also guide Whoop by saying that I just want enough sleep to get by or that I want full sleep to be on peak performance tomorrow.

Clever stuff.

And it’s clever stuff, presented straightforwardly.


The 3rd page, above, is the Health Monitor which gives you a current snapshot of some key bodily metrics like respiration rate, temperature and SpO2. At the bottom of that page is a super-detailed log of those metrics over the last month or so which you might simply be interested in looking at or which might be useful to print & share with a doctor.

You can probably guess some of the contents of The Weekly and Monthly Performance Assessments. You get some good insights from novel ways of displaying some of the strain data and how each workout places you within productive ranges. The Monthly report is more along the lines of the doctor’s health report and is highly detailed and, I must say, professionally presented.

Whoop 4.0 Review – Camera Page

A camera does what you’d expect with some nice touches thrown in to let you add filters and change the metrics that are captured along with that video of you sweating profusely mid-workout.

System/Hamburger Menu

There’s not too much exciting to talk about here except to note that this is the place you rename Whoop for when other devices might want to connect to the heart rate you allow it to broadcast.

If you want to see your data on other platforms, there are connections to Training Peaks and Strava.  For the latter, you can create a custom graphic to display in your Strava feed.



Whoop Widgets

Widgets in iOS are made good use of by Whoop.

In this image, you can see how widgets give you key, glanceable snippets of information without the need to open the app.


Is Whoop 4.0 Accurate? Test Results and Detailed Review

This is a topic that is going to get a lot of people overly excited.

Q: What do I mean by the accuracy of Whoop in the context of this review?

A: I use the word accuracy to mean repeatable and actionable. IE that you can rely on an accurate device over the long term to meaningfully guide your training.

I’m sure that most of us would agree that athletes like us can find a reference point to determine the correct HR at any given time (it’s called a Polar H10 chest strap) and such a device can also produce correct RR beat information for HRV. Similarly, we could also find comparators for Whoop’s other data points like respiration rates, temperature, SpO2 and so on.

However, Whoop gives us a ‘Readiness’ Score. But where is the comparator for that? A: There isn’t one that we could easily agree on because each vendor has its own algorithms and readiness scores.

Then we might ask. “What is Strain?“. Those of us familiar with HR Zones and TRIMP could come up with a definition of strain but heart rate zones vary from person to person and could themselves vary based on your fatigue state or whether you’ve just used stimulants like caffeine. Some of those factors are unknowable.

Then we might want to compare wrist-based optical heart rate with a lab-standard HR chest strap. The wrist is an AWFUL position to capture heart rate during exertion so it will be prone to the vagaries of your exercise or the environments you train in – exactly the same is true for Garmin & Apple sensors!

Beware. Every single competitor product when worn on the wrist for Crossfit is inaccurate to some degree…Apple, Garmin…all of them. On the wrist, Whoop is no different. It’s the same for all sports that require a lot of wrist movement.

Most competitors’ optical heart rate monitors, including Garmin & Fitbit, are inaccurate to some degree. Whether reviewers & ambassadors tell you Whoop 4.0 is accurate or inaccurate, the simple truth is that it is probably as accurate as the rest.

Here’s what I did

  • I undertook 14 bike and run workouts at different levels of exertion. I compared Whoop 4 on the bicep with its HR data saved on a Coros Pace 2 and compared that to various devices including a Garmin HRM-TRI, Apple Watch 7 45mm SS and Polar Verity Sense.
  • For Morning Readiness/Recovery: I compared Whoop’s HRV score when worn on the wrist with HRV4Training+H10, Oura Ring’s HRV score and Garmin’s HRV scores.
  • With permission, I’m including FitGearHunter’s extensive video results for CrossFit.



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Best Whoop 4 discount code right now: Free Whoop and a free month on the app

Whoop 4 Band Accuracy – Bottom Line

Q: Is Whoop 4.0 Accurate?

A: Yes. Whoop 4 is accurate for sports when worn on the bicep and gives actionable results at night when worn on the wrist.

If you are concerned about absolute HR accuracy then wear a chest strap 24×7.

Sports – Running & Cycling HR Accuracy

These results show trivial differences between the accuracy of Whoop, Garmin HRM-PRO and Polar Verity Sense. Surprisingly,  Apple Watch 7 was the worst, I say surprisingly as the Series 6 was very good when I tested it in 2020.

The only criticism of Whoop would be some minor discrepancies right at the start of some of the workouts. As those results are low-level HR, the strain impact is trivial to the point of irrelevancy.

Other details of the accuracy of Whoop 4 found similar results to mine including those on Reddit and in the review from DC Rainmaker.

Sports – Crossfit HR Accuracy

I worked with the YouTube channel FITGEARHUNTER on the accuracy section of this review. He majors in Cross Fit and has performed detailed tests for that sport and he specifically looks at the accuracy of different wear positions. The conclusion is the same though, don’t wear it on the wrist for sport! A further conclusion is that if you really want to wear it on your forearm then the outer forearm gives the best results.

Check out the details in the videos if you want to know more. Hunter is a trustworthy reviewer.

Whoop 4.0 Heart Rate Accuracy Review for Bicep - Big Results! For CrossFit Tracking - More to Come

Check out these videos for forearm accuracy and wrist accuracy.


Overnight HRV and Readiness Accuracy

As a professional (athlete or coach), it should be obvious that the physiological response is what matters. @MarcoAltini

Whoop calculates overnight ‘HRV’ by using an averaged rMSSD calculation with more weight given to periods of slow-wave sleep. The result is shown as a single nightly figure in the app. This (HRV) value is then just one of several inputs to a wider, proprietary readiness algorithm that gives a continually updating, single-figure percentage indication of your readiness to train hard at any given time.

HRV methods from different vendors might instead use an SDNN calculation, look at a single sample of 1-5 minutes when you immediately wake up or use multiple periodic measurements from the night.

Similarly, different vendors use different inputs and weights to fine-tune their unique take on readiness.

You might even want to compare any or all of these to how recovered you feel. Which is mostly irrelevant. What is relevant is physically/mentally how recovered you are and, perhaps more so, exactly to what level are these readiness scores a predictor of your peak performances.

Maybe rMSSD/HRV itself is a better predictor when considered in the right context?

In a nutshell: You really can’t compare any of this data…so let’s do it anyway!

Whoop vs Garmin 955 Accuracy

The Garmin Forerunner 955 introduces new readiness metrics. Just like Whoop, any readiness metric is proprietary and can’t be compared to a ‘gold standard’ of readiness as there isn’t one. However, we can compare the quality of the data behind the readiness assessments. Here we can clearly see that Garmin’s Elevate sensor on the 955 does not produce as good a result for HRV as Whoop when compared to a Polar H10 chest strap. Garmin’s readiness assessment simply can’t be as good as Whoop’s.

Finally, my own data shows for HRV recovery shows that Garmin’s baseline HRV (0.27) does not correlate with a Polar H10 and HRV4Training, although the day-to-day correlation (0.51) is better.

Correlation of HRV Readings to Polar H10/HRV4Training (Not Readiness Score) – day-to-day (1) and baseline (2) correlations


Surprise, surprise. Whoop does have a good baseline correlation with the raw HRV numbers (0.78). Now, who would have thought that based on criticisms you hear about Whoop’s accuracy? HRV accuracy requires algorithms that clean the noise from the recordings and Whoop appears to be excellent at this, Garmin doesn’t.

Whoop Sleep & HRV Accuracy vs Apple Watch vs Polar Vantage vs Oura Ring

The previous generation of Whoop Band was shown to be 99% accurate in a far-reaching scientific study published in 2022. Whoop beat all-comers, though it must be noted that all vendors’ tech in this study was their previous generation, including Whoop.

Garmin beaten by Whoop: Study shows 99% accuracy


Whoop 4.0 & Wider Review Thoughts

My thoughts on readiness accuracy for over 10 years have been to mentally triangulate these three indicators to intelligently arrive at my own decision.

  • Predicted readiness – via a Training Stress Balance (TSB) model
  • Measured recovery – via an HRV algorithm like Whoop
  • Felt readiness – simply your feel for you, right now.

Anecdote: My best-ever triathlon performance followed a night of zero sleep. Yet I felt good and my predicted TSB readiness was near perfect. My HRV level was actually pretty good (as I had been tapering) but the full readiness algorithm factored in factors like sleep continuity and duration so the overall readiness score was certainly sub-optimal. Conclusion: It is NOT that the readiness algorithm was wrong but rather that I would have performed even better had I slept properly, measured readiness/HRV is definitely not the sole predictor of today’s performance.


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Best Whoop 4 discount code right now: Free Whoop and a free month on the app

Whoop 4.0 Review – Strain & Sleep Recommendations – Yet More Thoughts

Whoop’s strain score is algorithmic and ranges from 1 to 21. Thus it’s easy to get a 10 but much, much harder to push a score of 19 toward 20. This seems a reasonable approach to me but I would accept that it might appear to others to too quickly add strain.

I’ve looked at sleep HR/Sleep-Stage data for over a decade and the more I look at it, the less I want of it. It’s all very interesting but once you compare different tech tools you start to realise it’s all often plain wrong. If you are looking for a simple tool that simply records your hours of sleep then I’m not sure why you would buy into an advanced sports coaching platform like Whoop.

If you are an athlete you might be interested in quantifying the amount of deep sleep when your body restores itself physically but if you are a scientific athlete you will look into Polysomnography and realise that EVERY tech gadget’s sleep stage estimations are inaccurate aka WRONG!

So, I like how Whoop simply quantifies the volume of sleep I should aim for to sit at my desired place on the ‘Get By’ to ‘Perform’ spectrum. That’s useful advice.

Whoop 4.0 Body, Whoop Pro & Accessories, Review Highlights

Be different and, at the same time, improve the accuracy of your HR readings.

You can easily customise your Whoop 4.0 experience.

Get extra fabric straps in different colours or, more usefully, get an extra Superknit Bicep Band so that you can switch the Whoop from your wrist to your bicep when your exercise. Shop: Bands


Get some great quality apparel that can also hold your Whoop band. You’ll get MUCH better HR accuracy and you will keep your regular wristband in a much cleaner and more hygienic state. So I’d recommend either a sports bra, arm sleeve 4.0 or waterproof arm sleeve. Shop: Whoop Body

For a fully-customised look to differentiate yourself from anyone else wearing a Whoop 4.0 you can change the colours of every aspect of the device including the metal. Shop: Custom Bands


Whoop 4 – 10 top Tips

Here are some frequently asked questions and some lesser questions, hopefully, these will help some of you.

Q: Can I use my Whoop 3.0 Bands?

A: Yes. the material is the right width and the fixed metal end of the band, although bigger, will secure the Whoop 4.0. However the end of the band that threads through the space on the main pod new the new removable attachment. So, yes you can re-use old straps, but there are limitations.

Q: Is Whoop worth it?

A: Yes, good training decisions are priceless.

Q: Can I use Whoop with older Garmin sports watches using ANT+?

A: No. Whoop is not compatible with ANT+. You could buy a 4iiii V100 Viiiiva device to convert the Bluetooth Signal to ANT+. Most apps and sports watches will accept Whoop’s data with a Bluetooth connection.

Q: What happens if I break or lose my Whoop Strap?

A: If the strap is in any way defective then Whoop will replace it. But if you misuse or lose your strap then you would submit a non-warranty replacement request directly to Whoop

Q: What if there is a Whoop 5? Would I pay for it

A: No. (Qualifying) subscribers would get one for free. Usually, you would need at least 6 months of your subscription remaining, although predicting what would happen in the future is impossible!

Q: Is Whoop More Accurate Than a Garmin?

A: Any vendor chest straps will be more accurate than wrist-worn sensors. As I show above in extensive accuracy tests, Whoop is accurate when worn on the bicep. If you are concerned about high levels of accuracy then you will not use ANY VENDOR’s optical HR monitor for sports on your wrist. It really is that simple. When it comes to resting HR measurements eg whilst at sleep/rest then I’m certainly not convinced of the accuracy of Garmin’s Body Battery and neither are the sports data scientists I know. Just because one piece of tech may ‘feel’ right it doesn’t mean that it is right. As I said above you should triangulate your felt-readiness with measures of calculated readiness.

Q: Where is the most accurate place to wear WHOOP?

A: I’ve not tested all the alternative wear positions with Whoop. Certainly, the bicep is good and my guess would be that the Whoop apparel that places the sensor just about anywhere else apart from the wrist has a good chance of being accurate. IDK for sure.

Q: Is it worth upgrading from Whoop 3.0 to Whoop 4.0

A: Yes. Just do it. The only caveat would be original Whoop Pioneer members who may be able to continue indefinitely with their free access to the current features on the app without paying a subscription.

Q: Is Whoop better than the Oura Ring?

A: They are different. Oura Ring Gen 3 is a great sleep tracker and it will estimate your readiness from HRV and sleep parameters. However, it is not at all suitable as an athletic-grade activity tracker or HR monitor. ie It cannot accurately measure strain.

Q: Is Whoop better than Biostrap EVO?

A: Biostrap is similar to Whoop but not as athletically focussed and with a less good app. If you are into Biohacking then perhaps Biostrap EVO is for you.

Q: Is Whoop better than the Apple Watch 7?  or Garmin Forerunner, Garmin Fenix, Polar Vantage & Fitbit?

A: Whoop clearly lacks a screen that watches have! If a screen is what you want then don’t buy Whoop. Whoop is a wear-and-forget, unobtrusive band that’s better suited for certain sports and for wearing whilst sleeping. Most major platforms have some form of readiness assessment but with Whoop you get a whole platform that is geared toward readiness and coaching.

Q: How do you cancel Whoop Membership?

A: You can cancel your WHOOP membership at the Membership section of Cancelling is free within 30-days but after that, you will be charged until the end of your contract period


Whoop Strap 4 Alternatives – Comparison to Apple Watch, Garmin & Biostrap

Whoop has a wholly unique band+app platform offering with no direct competitor. However, there are several alternatives that address readiness.

Whoop 4.0 Band vs Apple Watch

The Apple Watch is capable of taking HRV readings which apps can use, the best of which are Training Today and Athlytic. The former is a well-thought-through app but the algorithms seem wrong to me. Whereas the latter has good algorithms but presents the data in an overly complex way. Both require you to take manual readings to get the best accuracy whereas Whoop takes automatic readings for extended periods. Neither app has the sleep and strain coaching that Whoop has.

You would choose an Apple app because you already have an iPhone and probably an older Watch too!

Garmin vs Whoop 4 Strap

My tests show that Garmin’s resting HRV appears less accurate than Whoop, however, Garmins have the ability to take strain heart rate from chest straps which is accurate. The Garmin app and watch present lots of pieces of data often in quite haphazard ways and are certainly not as clearly focussed on Strain, Sleep and Recovery as Whoop. Indeed Garmin has several measures that could indicate recovery including all-day stress and body battery. Which do you use? Supposedly it’s Body Battery but that is not based on any published science that I’ve seen and I believe it to be Garmin taking generally good HRV data but then adding an unproven interpretation layer above it with ‘random’ assessments of other factors that might affect readiness.

You would choose Garmin if you were a committed endurance athlete who also wanted visual feedback on a watch.

Biostrap EVO vs Whoop 4 Band

Biostrap EVO is the most similar to Whoop and gets extra insights into sleep and strain from extra wearable sensors. However, the app could be slicker and the band doesn’t look or feel as good as Whoop. You would probably consider Biostrap if you wanted much more depth to your data.

Whoop 4.0 Strap vs Fitbit

Fitbit’s advanced app features require a subscription as well as for you to buy the watch and the future of the brand and app is uncertain after the acquisition by Google. It’s a risky buy. Fitbit’s sensor quality is poor compared to Apple and Garmin. If you are an athlete or wannabe athlete, hopefully, I’ve just dissuaded you from buying a Fitbit.


Whoop 4.0 Band Review – Take Out

When worn properly, Whoop 4 is accurate for me as a heart rate tracker. Whoop’s prediction of readiness from HRV adds value to my daily training decisions on exactly how hard I should push myself.

Its form factor is ideal for both sports usage and for wearing in bed to track sleep – a watch is not the best thing to wear in bed – if you don’t wear your Apple/Garmin at night then your recovery data IS wrong.

It is hard to fairly criticise Whoop. Perhaps the only notable omission that Whoop and all its competitors lack is a proper accounting of strain from pure strength workouts. Whoop’s acquisition of PUSH (2021) will likely correct this as soon as its algorithms are adapted to include velocity-based training (2022-3).

The Whoop 4.0 Strap and app is clearly the market leader in its tightly-defined area of competition – wannabe Pro Cross-Fit athletes, team sports and pro sports. The relatively unique form factor and the superb app will also have wider appeal to athletes in other sports.

Subscription prices always seem expensive, yet if you replace a high-end sports watch every couple of years, the overall cost of ownership is surprisingly similar.

Whoop 4 Price – Join For Free with a Free Band

Join Whoop for free. Get a free band, a free joining fee and the first of 6 months’ subscription for free. That’s a lot of free. Starts at Eu/$/£18/mo here at:


whoop band discount code best 2023 uk strap reddit 2022
Best Whoop 4 discount code right now: Free Whoop and a free month on the app

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9 thoughts on “the Whoop 4 Review + Discount [2022 Update] Is It Accurate?

  1. Maybe worth mentioning the new Training Readiness features in the Garmin comparison?

    I got a free Whoop through my employer, but stopped wearing it when my Fenix7 got the above in the new alpha fw since that met the need without wearing two devices.

    If the Garmin feature works, it seems to incorporate more factors than whoop, which seems better to me.

  2. I used Whoop for 2 months but the incorrect measurements were a horror, when vacuuming or working in my home I almost always had a maximum heart rate, with Garmin or Apple that never happens.

    Forever arguing with the bad support who kept telling me that Whoop needs to get to know me better, they even sent me a free bicep band which made it a little better.
    But honestly, 24 hours with a biceps band, no thanks, a bracelet looks fancy.
    Somehow I managed to have them take everything back from me because the support always delayed the time so that I’m no longer in the return window.

    Only the sleep coach was great, who taught me to go to bed much earlier!

    1. hi
      yes it comes back to the accuracy on the wrist which varies by person and by tech and by usage
      thus i could correctly say that i generally dont get accurate ohr results from garmin on the wrist.

  3. Awesome, awesome detailed review. Just a work of art really! Thank you so much for the sharing oh content and results as well! Means a lot. Keep up the good work!

    And I went back w Whoop as a long term test and will highlight this review in my re-review.

  4. By the way, your article is great, too bad it didn't work for me.
    The aggressive marketing of Whoop, especially in the Giro di Italia and Tour de France, is interesting
  5. This device never read accurately even in the beginning. I was skeptical starting off now Iam just indifferent to this device. It never reads hr or strain accurately. There’s always a toss up on the numbers, it almost feels like the device is guessing. Iam doing the same exact workout and totally different numbers. Poor device overall. Good attempt.

    1. as per the tests, it’s accurate if worn on the upper arm. like EVERY other device worn on the wrist it will be inaccurate to some degree.

      when it comes to strain then that comes from HR with most companies algorithms

      strain also cannot be correctly determined by ANY HR tech for strength-type workouts. The best option for assessing strain in those kinds of workouts is from velocity-based training….that’s from a company whoop acquired last year. no other major sports watch/band tech company can do that.

  6. I think you’re missing the boat with your repeated assertions that it’s inaccurate on the wrist “like EVERY other device worn on the wrist…”

    The thing is, while that may be true, I don’t know of a single other platform that is a one trick pony that relies ENTIRELY on all day HR to generate their only 2 metrics. I mean, they give you two scores, and that’s literally it. Those two scores are completely dependent on an accurate HR reading, thus it is a MUCH BIGGER deal that you get inaccurate HR readings.

    I agree with your assessment of Garmin, but they have a lot more than one score, allowing you to look at things more holistically, before you just ignore all of that crap and do your training plan, as I think most of us do. I really like the idea of Whoop, but unlike every other platform, they NEED a level of accuracy that they just haven’t hit yet. Though looking at Ray’s results on DCR, you might actually be pretty well off using things like their under-roos, I found it very telling in the section where he compared two Whoop sensors in different of their garments.

    1. thanks Reggie
      all wrist-based ohr is inaccurate to some degree, it’s just a fact.
      whoop use other sensors in their band but i take the point you’re trying to make that HR is the main one and yes it underpins most of whoop’s metrics (Garmin, Coros, Suunto, Samsung, Fitbit & Polar too).

      but at what point does the inaccuracy of ohr or chest straps become important? if you are doing trimp-based load calculations (like whoop) then there is quite a wide margin of error to still get ‘correct’ enough results, so that negates your criticism to some degree. i covered that in my review of whoop 1.0 however many years ago it was. If you don’t believe me go here and ask the guys what they think. very many of the industry professionals in this arena contribute there and you’ll have more than one expert opinion rather than just ray’s or mine.

      I have historically found garmin ohr to be inaccurate as have very many other people…as you say, this pretty much underpins all devices’ numerous physiological insights (power comes in too, occasionally). Yet ray is generally happy with garmin ohr accuracy. why? (sample size n=1 perhaps but also body-based factors and use-case factors come in)

      hrv accuracy is not affected by the same factors in the same way as oHR accuracy on the same sensor. again, i said that in my original review of whoop 1.0 many years ago, i didn’t see ANYONE else understanding or pointing it out for that for years (maybe i should read more widely 😉 ). the accuracy of sporting ohr can be bad yet the same device can get much more accurate resting hrv. again, ask these people if you don’t believe me try chuck, marcus or daniel. FYI: I’ve correlated my whoop overnight average HRV readings against that of a Polar H10 (waking readings), I’ve also added some garmin devices in there too and whoop is better on the whole. so is whoop more accurate or less accurate than garmin with recovery metrics?

      i have not tested whoop with other garments: however I did my tests wearing it on the bicep with a whoop arm sleeve. a place where ohr tends to be universally accurate. there was no point in my testing it on the wrist because, like garmin ohr, I knew what I would find because that’s what i find with many/most ohr devices on the wrist, that’s why I repeatedly assert that if you care about accuracy you should use a chest strap and, for runners, a foot pod like stryd.

      the thing is i suspect that the majority of sports watch buyers don’t care about accuracy. sure if the manufacturer had the word ‘INACCURATE’ emblazoned on the side then nobody would buy it but if the manufacturer says LATEST GENERATION SONY oHR SENSOR FOR MAXIMUM ACCURACY , then i reckon most people just believe and never really ever question it again. I suspect most people don’t even regularly look at their workout’s HR tracks (I do as do you…probably). those that care about GPS or hr accuracy probably look at sites like mine or rays

      I’m not especially trying to come in pro or anti any particular technology. I’m keen to say what I find and know as well as put counter arguments to often widely held but incomplete views.

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