| name | whoop |
| description | WHOOP CLI — authoritative source for recovery, sleep, HRV, RHR, strain, SpO2, skin temperature, and respiratory rate. WHOOP is worn 24/7 including during sleep, making it the most accurate source for overnight metrics. Use for: recovery score, sleep score, sleep stages (deep/REM/light), HRV, resting heart rate, daily strain, sleep debt, health insights, charts. Do NOT use for step count, walking distance, VO2max — WHOOP API does not expose these; use hae-vault for those. Trigger on: "recovery", "how did I sleep", "sleep score", "sleep stages", "HRV", "resting heart rate", "strain", "health dashboard", "health trends", "show me a chart", "health insights", "whoop".
|
whoop-up
Fetch, analyze, and visualize WHOOP health metrics via CLI: sleep, recovery, HRV, strain, workouts, and interactive charts.
Install: npm install -g whoop-up
Quick start
whoop summary --color
whoop dashboard
whoop trends --days 14
whoop chart dashboard -n 30 -o /tmp/whoop.html
Commands
| Command | Description | Default output |
|---|
sleep | Sleep stages, efficiency, respiratory rate | JSON |
recovery | Recovery score, HRV, RHR, SpO2, skin temp | JSON |
workout | Workouts with strain, HR zones, calories | JSON |
cycle | Daily strain, calories | JSON |
profile | User info (name, email) | JSON |
body | Height, weight, max HR | JSON |
summary | Multi-day health snapshot with averages | Pretty |
dashboard | Full terminal dashboard with 7-day trends | Pretty |
trends | Multi-day averages with trend arrows ↑↓→ | Pretty |
insights | Health recommendations | Pretty |
chart <type> | Interactive HTML chart (opens browser) | HTML file |
get <type> <id> | Fetch single record by ID | JSON |
cycle-sleep <id> | Sleep linked to a cycle | JSON |
cycle-recovery <id> | Recovery linked to a cycle | JSON |
Chart types: sleep · recovery · strain · hrv · dashboard
Get types: sleep (UUID string) · workout (UUID string) · cycle (integer)
Flags
| Flag | Applies to | Description |
|---|
-n, --days <number> | data + analysis | Days of history (default: 7) |
-d, --date <date> | data | Specific date (YYYY-MM-DD) |
-s, --start <date> | data | Range start |
-e, --end <date> | data | Range end |
-l, --limit <n> | data | Max results per page (max: 25) |
-a, --all | data | Fetch all pages |
-p, --pretty | data | Human-readable output |
-c, --color | summary | Color-coded status indicators |
--json | dashboard, trends, insights | Raw JSON output |
-o, --output <file> | chart | Save HTML to file instead of opening browser |
--sleep/--recovery/--workout/--cycle/--profile/--body | global | Select data types |
Key behaviors
- Data commands → JSON by default; add
--pretty for formatted output
- Analysis commands → pretty by default; add
--json for raw data
- WHOOP day boundary is 4:00 AM, not midnight
- Tokens stored at
~/.whoop-up/tokens.json, auto-refresh 15 min before expiry
trends --days only accepts 7, 14, or 30chart commands open browser automatically; use -o file.html to save insteadget sleep <id> — id is a UUID string; get cycle <id> — id is an integer- Rate limits: 100 req/min, 10,000 req/day — avoid rapid repeated calls
Answering questions
| User asks | Command |
|---|
| "How did I sleep last night?" | whoop dashboard --json |
| "What's my recovery today?" | whoop summary --color |
| "Show me my health overview" | whoop dashboard |
| "How are my trends this week?" | whoop trends --days 7 --json |
| "Analyze last 30 days" | whoop trends --days 30 --json |
| "What are my health insights?" | whoop insights |
| "Show me a chart / visualize my health" | whoop chart dashboard -n 30 -o /tmp/whoop.html |
| "Show HRV chart" | whoop chart hrv -n 30 -o /tmp/whoop-hrv.html |
| "Is my HRV improving?" | whoop trends --days 14 --json |
| "How much did I train this week?" | whoop workout -n 7 --pretty |
| "What was my sleep on 2026-01-15?" | whoop sleep -d 2026-01-15 --pretty |
| "Show all data for last month" | whoop --sleep --recovery --cycle --workout -n 30 --pretty |
Key metrics
- Recovery (0–100%): Green ≥67%, Yellow 34–66%, Red <34%
- Strain (0–21): Daily exertion. Optimal target: Green day ~14, Yellow ~10, Red ~6
- HRV (ms): Higher = better recovery. Track vs personal baseline, not population norms
- RHR (bpm): Lower = better fitness. Rising RHR signals fatigue or illness
- Sleep Performance (%): Actual sleep vs. sleep needed. Green ≥85%, Yellow ≥70%
- Sleep Efficiency (%): Time asleep / time in bed. Target ≥85%
- SpO2 (%): Blood oxygen. Normal 95–100%. Values <94% warrant attention
- Skin temp (°C): Deviation from personal baseline — elevation may signal illness
Health analysis
When the user asks about health, trends, or wants deeper interpretation, use references/health_analysis.md for:
- Science-backed interpretation of HRV, RHR, sleep stages, recovery, strain, SpO2
- Normal ranges by age and fitness level
- Pattern detection (sleep debt, overtraining signals, day-of-week effects)
- Actionable recommendations based on data
- Red flags that suggest medical consultation
Analysis workflow
- Status —
whoop summary --color (today's snapshot)
- Trends —
whoop trends --days 14 --json (direction of key metrics)
- Patterns — correlate: late workouts → poor sleep, high strain → low HRV next day
- Insights —
whoop insights (automated recommendations)
- Flags — RHR rising >5 bpm, HRV <80% of 7-day average, SpO2 <94%
Always include: "This is not medical advice."
God mode: composite commands for deep insights
Best single command for LLM analysis:
whoop dashboard --json
Most data-dense: today's full snapshot (profile + recovery + sleep + cycle + workout) plus 7-day arrays of recovery, sleep, and cycle history — all in one JSON blob.
Full daily picture (formatted for human reading):
whoop dashboard
whoop insights
30-day deep dive (maximum historical context):
whoop trends --days 30 --json
whoop sleep -n 30 --all --pretty
whoop recovery -n 30 --all --pretty
whoop workout -n 30 --all --pretty
Visual analysis (save charts to files):
whoop chart dashboard -n 30 -o /tmp/whoop-dashboard.html
whoop chart hrv -n 90 -o /tmp/whoop-hrv.html
whoop chart sleep -n 30 -o /tmp/whoop-sleep.html
whoop chart recovery -n 30 -o /tmp/whoop-recovery.html
Drill into a specific record (use IDs from dashboard --json output):
whoop get sleep <uuid>
whoop get cycle <id>
whoop cycle-sleep <cycleId>
whoop cycle-recovery <cycleId>
Recommended god mode workflow:
whoop dashboard --json — current state + 7-day historywhoop trends --days 30 --json — 30-day trend contextwhoop --sleep --recovery --workout --cycle -n 30 --all — raw data for all key metrics- Feed all JSON to LLM: correlate HRV↔sleep, recovery↔strain, sleep duration↔workout performance
whoop chart dashboard -n 30 -o /tmp/whoop.html — visual confirmation
Example output
whoop summary --color:
📊 7-Day Summary
🔴 Avg Recovery: 31.5%
💓 Avg HRV: 124.4ms
❤️ Avg RHR: 56.1bpm
🔴 Avg Sleep: 44.8% | 4.0h
🔥 Avg Strain: 6.8
whoop dashboard:
📅 2026-02-17 | Ruben Khachaturov
── Recovery ──────────────────────────
🔴 13% | HRV: 129ms (↑ vs 124 avg) | RHR: 60bpm (↑ vs 56 avg)
SpO2: 96% | Skin: 33.1°C | Resp: 15.6/min
── Sleep ─────────────────────────────
😴 27% | 2.0h total | Efficiency: 100%
Deep: 1.0h (49%) | REM: 0.6h (30%) | Light: 0.4h
Disturbances: 1 | Consistency: 66%
💤 Sleep debt: 2.1h | Need tonight: 9.7h
── Strain ────────────────────────────
🔥 4.1 / 6 optimal | 767 cal
── 7-Day Trends ──────────────────────
HRV: 148 → 129ms ↓ (range 66-179)
RHR: 49 → 60bpm ↑ (range 49-64)
Recovery: 44 → 13% ↓
Sleep: 4.6 → 2.0h ↓
Strain: 6.8 avg (range 4.1-16.4)
whoop trends --days 7:
📊 7-Day Trends
💚 Recovery: 31.5% avg (5-85) ↓
💓 HRV: 124.4ms avg (66-179) ↓
❤️ RHR: 56.1bpm avg (49-64) ↑
😴 Sleep: 44.8% avg (25-78) ↓
🛏️ Hours: 4.3h avg (1.3-7.2) ↓
🔥 Strain: 6.8 avg (4.1-16.4) ↓
whoop insights:
💡 Insights & Recommendations
🔴 Red Recovery
Recovery at 13% — body needs rest.
→ Prioritize rest, hydration, and sleep tonight.
🔴 Significant Sleep Debt
You have 2.1 hours of accumulated sleep debt.
→ Try to get to bed 30-60 min earlier for the next few days.
References
references/health_analysis.md — science-backed health data interpretation guide
