Review of the WHOOP 4.0 Fitness and Health Analyzer
Reading Time: 4 minutesI was searching for a strap-on device that would monitor my physical activities and sleep, helping to determine the optimal level of exercise and ensuring complete recovery. The Whoop 4.0 appeared to be a good option.
Over the last two years, I've reviewed several sports watches. The most basic provided the time, tracked my heart rate and counted my steps. The largest and most exotic claimed—probably erroneously—to measure blood pressure. It also functioned as a phone and streamed videos over its tiny screen.
While a watch can be handy, I really wanted a device that provided accurate information about my health and physical activity. I could then use this data to formulate and continuously update my training program.
Today I am examining the WHOOP 4.0.
Physical Description
The Whoop 4.0 uses its sensors and a companion application to determine and provide advice on improving the wearer's sleep habits. It also keeps track of their physical activities, advising changes when either too little or too much effort has been expended.
The basic kit consists of the Whoop 4.0 device, a black SuperKnit band, a wireless charging battery pack, and a charging cable. My package included two additional bands.
The Whoop 4.0 device weighs 0.53 ounces. The total weight increases to just under one ounce when attached to its wristband. It is 0.4 inches thick, 1 inch wide, and 1.6 inches tall.
Five LEDs and four photodiodes at the bottom are used to take measurements and provide visual feedback. This device monitors pulse rate, skin temperature, and blood oxygen level. Its built-in haptic motor vibrates every morning, a subtle reminder to drag myself out of bed and begin my exercise routine.
The included battery pack weighs 0.73 ounces and is 0.8 inches thick, 1.46 inches wide, and 1.65 inches tall. After it is charged via a USB-C cable, this device can be slid over the Whoop 4.0, wirelessly replenishing its battery.
Specifications
Brand: WHOOP
Product type: Fitness band
Model: WHOOP 4.0
Sensors: Five LEDs and four photodiodes
WHOOP 4 dimensions: 25 x 40 x 10 millimeters (1 x 1.6 x 0.4 inches)
WHOOP 4 weight: 15 grams (0.53 ounces)
Battery pack dimensions: 37 x 42 x 20 millimeters (1.46 x 1.65 x 0.8 inches)
Battery pack weight: 21 grams (0.73 ounces)
What is tracked: Heartbeat, skin temperature, and blood oxygen level
Vibrating alarm: Yes (to wake the wearer)
Wireless charging: Yes (using battery pack)
Application: WHOOP
Visual Appeal
This device, which is intended to be worn constantly, can be inserted inside the hidden pockets of specialty apparel designed to accommodate it or snapped into a SuperKnit wristband. While the straps can be colorful, I generally wear the more inconspicuous black band.
The manufacturer chose not to include a watch face. I approve. I would much rather wear the band on my right wrist and strap one of my many excellent mechanical watches to my left.
The Wireless Battery Pack
Because the fitness band is intended for constant use, the manufacturer included a wireless battery pack. The WHOOP 4.0 can operate for about four days before it runs out of juice, but I usually plug the battery pack into my charger every third morning. After an hour, I pull the battery pack from the charger and slide it over my fitness band. Within two hours, the WHOOP 4.0 is fully recharged.
Stress and Strain
The application quickly establishes your resting heart rate. Then, as your heartbeat elevates, the amount and duration of this event are recorded as strain. Each day, your strain level begins at zero and rises to a maximum level of 21. This number determines whether you are slacking off, exercising effectively, or training to the point where the additional strain affects recovery.
Strain is an indication of effort. If I, my much younger nephew, and Carl—a marathon runner—were to jog up that nasty hill outside Windsor, our strain would be recorded differently. My strain level would be high compared to my younger nephew. Carl would feel cheated because his slowly rising heartbeat would indicate only minor strain.
Emotions such as fear and rage can affect your heart rate. If I were to argue with my neighbor whose new fence has intruded into my property, my elevated heartbeat would be logged as strain.
Recovery
Recovery from strain takes time: specifically, it requires sleep.
The application utilizes data provided by WHOOP 4.0 to ascertain the quantity and quality of your sleep each night. This information includes heart rate, blood oxygen level, and skin temperature. This evaluation determines the time you are awake, in light sleep, sleeping deeply, and in REM sleep.
It can also provide an early warning of health problems. For example, a higher-than-normal skin temperature could be related to Covid 19. One morning I was warned that my blood oxygen level had dropped below expectations. Happily, the next night, the level reverted to normal.
The application uses this information to determine how well you have recovered from the previous day's exercise. The program will then provide an updated recommendation of the length of time you should sleep each night.
Pricing
The WHOOP 4.0 system is subscription based. For about $40.00 a month, you get the WHOOP 4.0, a SuperKnit band, a wireless battery pack, and a charging cable.
The application, however, is the heart of this system. It constantly monitors strain levels, and each night the application calculates your amount of recovery. Using this information, you can adjust your training to provide the best results.
Overall Impression
For those that are only casually interested in physical exercise, the WHOOP 4.0 is overkill. However, this system provides the information necessary to smoothly and quickly advance the training of those who are serious about improving their fitness level or are heavily involved in sports.
WHOOP 4.0 tracks your daily strain, determining the amount required to progress your development. It also monitors sleep patterns, ensuring you have the information necessary to enhance your recovery. If you participate routinely in physical exercise or are involved in athletics, the WHOOP 4.0 will help you maintain an effective training schedule.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2023 Walter Shillington
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