WHOOP tells you how recovered you are. Protocol reads that next to what you ate, how you trained and your labs, and tells you what to do with it today.
Free to start, no credit card. WHOOP sync is free, always.
This morning
Data from WHOOP
81%Recovery
Sleep performance
91%
HRV
64 ms
Yesterday
Day strain 9.8
Logged
142 g protein
Your one thing today
Recovered. Your intervals fit today, and protein is on track; keep tonight’s bedtime where it was.
Illustrative numbers in the app’s layout.
What does Protocol do with your WHOOP data?
Protocol connects to your WHOOP account with one sign-in, on the web or iPhone, and imports up to a year of history. It reads your recovery, HRV, resting heart rate, sleep, every workout, day strain and steps, and updates when WHOOP scores new data. Each morning it turns last night into one clear thing to do today, using your WHOOP data together with your meals, training, labs and any other device you connect. Syncing is free.
of WHOOP history imported on connect
365 daysof WHOOP history imported on connect
after WHOOP scores a sleep or workout
Minutesafter WHOOP scores a sleep or workout
source for recovery and HRV
1stsource for recovery and HRV
syncing, rings, goals and streaks
Freesyncing, rings, goals and streaks
WHOOP measures.Protocol fills in the day.
Five things Protocol does with what your strap already knows.
01
Recovery into a plan
A recovery score becomes one next step.
Recovery 38% tells you to take it easy. Protocol reads it with yesterday’s strain, what you ate and what’s on today, and gives you one thing to do: move the hard session, eat earlier, get to bed sooner.
The morning brief reads recovery, sleep and HRV first
It weighs them against your goals, your training and your meals
One clear next step, not another number
38%
Recovery 38%
Data from WHOOP
Why
Sleep performance 68%, 5h 50m asleep
HRV 41 ms, under your baseline of 55 ms
Day strain 17.2 yesterday, and dinner at 9:50 PM
Today
02
A year on day one
Your baselines, from the first morning.
Protocol imports up to a year of WHOOP history when you connect, so your HRV baseline, sleep average and trends are ready before your first brief. If the import is interrupted, it tries again on its own.
Recovery, sleep and workouts for the last 365 days
Runs in the background after you connect
Retried every hour until it completes
Connected
Data from WHOOP
Importing your WHOOP history…
0 of 365 days
HRV baseline
—
Avg sleep
—
Recovery
—
Retries on its own if interrupted
03
The rest of your day
Low recovery? See what came before it.
WHOOP sees your body. Protocol adds what it can’t: the meals, the protein, the supplements and the lab results. Ask the coach why your recovery dropped and it checks the days before, across everything you log.
Meals, macros and supplements sit next to each morning
Your bloodwork alongside the trends your strap tracks
A weekly pattern from your own data, in your email
Recovery this week
Data from WHOOP
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Two low mornings. What happened the day before?
04
Every workout counts
Two sessions in a day? Both count.
Every workout WHOOP records comes in with its sport, duration, heart rate and strain, and counts toward your weekly workout goal. Day strain stays on WHOOP’s own 0 to 21 scale.
Each workout on its own, not just the biggest one
Strain shown as WHOOP reports it
Counted toward your weekly goal and streak
Today’s workouts
Data from WHOOP
Running
34 min · avg 152 bpm
Strain 11.6
Weightlifting
52 min · avg 118 bpm
Strain 8.9
Day strain (0–21)
—
Workouts this week
1 of 4
Every workout comes in, not just the biggest
05
With everything else
Your strap leads recovery. Everything else fills in.
Wear a watch or a ring too? Protocol uses WHOOP first for recovery and HRV, merges a workout recorded on two devices into one, and takes steps from your phone or watch when they have them.
WHOOP first for recovery and HRV
A workout on two devices counts once
Pin a different source for any metric in Settings
This morning’s run
WHOOP
7:02 AM · 34 min · strain 11.6
Apple Watch
7:03 AM · 33 min · 5.1 km
Same run, two records
What syncs
What Protocol reads from WHOOP, and what it does with it.
You approve these on WHOOP’s sign-in screen. Protocol only reads; it never changes anything in your WHOOP account.
Recovery
3 types
Recovery
Fills your Recover ring and leads the morning brief.
HRV
Your overnight HRV, baseline and trend.
Resting heart rate
For trends, goals and streaks.
Sleep
4 types
Sleep performance
WHOOP’s score for the night, on your dashboard and in the brief.
Hours and stages
Time asleep and deep and REM share, for sleep goals and trends.
Bedtime and wake
Your sleep timing, which the weekly pattern finder uses.
Sleep need
WHOOP’s baseline need, read by the coach.
Strain and activity
3 types
Workouts
Every one, with strain and heart rate, toward your weekly workouts.
Day strain
On WHOOP’s 0 to 21 scale, read by the coach.
Steps
Your Move ring on days no phone or watch counted steps.
Context
2 types
Skin temperature
Compared with your own recent nights, read by the coach.
Blood oxygen and breathing rate
Overnight SpO2 and respiratory rate, read by the coach.
Written back: nothing. Protocol only reads from WHOOP.
Not read today: continuous heart rate, the WHOOP Journal, stress monitor, VO2 max and body measurements.
With other sources
Wear a watch or ring too? Each leads where it’s best.
Protocol ranks your sources per metric, so a night or a workout tracked twice still counts once. You can pin a preferred source for any metric in Settings.
Which source Protocol uses first for each metric when several are connected
Metric
WHOOP
Oura
Apple Health
Recovery: WHOOP, then Oura; Protocol’s estimate with Apple Health alone
1st
2nd
Estimate
HRV: WHOOP, then Oura, then Apple Health
1st
2nd
3rd
Sleep: Oura, then WHOOP, then Apple Health
2nd
1st
3rd
Resting heart rate: Oura, then WHOOP, then Apple Health
2nd
1st
3rd
Steps: The highest count from a phone, watch or ring; WHOOP fills in a day none counted
Fill-in
Highest
Highest
Workouts: Every source, with duplicates merged into one
Every source, duplicates merged
Defaults. Pin a different source for any metric in Settings › Data sources.
Setup
Connect WHOOP in a minute.
1
Sign in with WHOOP
In Protocol, on the web or iPhone, tap Connect next to WHOOP and sign in with your WHOOP account. It takes under a minute.
2
Approve the data
WHOOP shows what Protocol will read, from recovery and sleep to workouts. Approve it and you’re back in Protocol.
3
Let the year import
Protocol imports up to a year of history in the background, so your baselines are ready by the next morning.
4
Wear it as usual
When WHOOP scores a sleep, recovery or workout, Protocol picks it up within minutes, with an hourly check as a backup.
Good to know
What it does, and what it doesn’t.
An independent app
Protocol connects through WHOOP’s public developer API. It isn’t made by, affiliated with or endorsed by WHOOP.
Strain stays WHOOP’s
Day and workout strain are shown on WHOOP’s 0 to 21 scale. They don’t feed Protocol’s activity score, so a WHOOP-only day’s overall score comes from sleep and recovery.
Steps fill in
WHOOP counts steps from sleep to sleep, not midnight to midnight, so Protocol uses them only on days your phone or watch didn’t count any.
After WHOOP scores it
New data arrives once WHOOP has scored the sleep, recovery or workout, usually within minutes. Your strap has to sync to the WHOOP app first.
Temperature as context
WHOOP shares skin temperature, not a change from baseline, so Protocol compares it with your own recent nights and gives it to the coach.
Some context is Pro
Day strain, skin temperature and SpO2 reach you through the coach, which is part of Pro. Syncing and your rings are free.
Protocol reads only the types you allow, never sells your data, and never uses it to train models. Turn access off any time; data already synced stays in Protocol until you delete your account. Privacy policy
Pricing
Sync is free. The coach is Pro.
Free
$0, no credit card
WHOOP sync, with a year of history on connect
Recovery on your Recover ring, sleep and workouts on the rest
Goals and streaks for sleep, HRV, workouts and more
What the research says about the signals WHOOP tracks. It supports the approach; it is not evidence of Protocol’s own outcomes.
0.5 SD
bigger HRV gain with HRV-guided training
Training by HRV beats a fixed plan, modestly.
A meta-analysis found HRV-guided training improved vagal HRV more than predefined plans (SMD 0.50), with a small, non-significant edge for aerobic fitness and endurance performance.
Thirteen adults wore an ECG and several wearables for 536 nights. WHOOP 4.0’s overnight HRV agreed with the ECG at a concordance of 0.94, and its resting heart rate at 0.91. A small group, measured many times.
Fifty-three adults spent a night in a sleep lab wearing six devices. WHOOP 3.0 agreed with polysomnography on sleep versus wake 86% of the time, in line with the other devices tested.
Among 112 adolescent athletes, those who slept under 8 hours a night were 1.7 times as likely to be injured. A small, survey-based study, but one of many linking short sleep to injury.
Yes. Connect your WHOOP account with one sign-in, on the web or iPhone. Protocol imports up to a year of history and then updates when WHOOP scores new data: recovery, HRV, resting heart rate, sleep, every workout, day strain and steps.
Is the WHOOP integration free?
Yes. Connecting WHOOP is free with no credit card: a year of history, your dashboard, rings, goals and streaks. Protocol Pro adds the AI coach and the full morning brief. Pro is $12.99 a month or $99.99 a year. Your WHOOP membership is separate.
Is Protocol made by WHOOP?
No. Protocol is an independent app that connects through WHOOP’s developer API with your permission. It isn’t affiliated with or endorsed by WHOOP.
What should I do when my WHOOP recovery is low?
It depends on why it’s low. Protocol’s morning brief reads your recovery with last night’s sleep, your HRV and what you did yesterday, then gives you one thing to do, such as an easier session, moving a hard workout, or an earlier night. Ask the coach and it checks your meals and training for the cause.
How quickly does WHOOP data reach Protocol?
Usually within minutes of WHOOP scoring a sleep, recovery or workout, with an hourly check as a backup and a sync right before your morning brief. Your strap has to sync to the WHOOP app first.
Does Protocol get my WHOOP steps?
Yes. WHOOP counts steps across each day from sleep to sleep, so Protocol uses them on days your phone or watch didn’t count any. If you’d rather always see WHOOP’s count, pin WHOOP for steps in Settings.
How does Protocol show WHOOP strain?
As WHOOP reports it, on WHOOP’s 0 to 21 scale, for each workout and for the day. Strain isn’t converted into Protocol’s activity score.
Can I use WHOOP with an Apple Watch or Oura?
Yes. Protocol ranks sources per metric: WHOOP first for recovery and HRV, Oura first for sleep and resting heart rate, and the highest count from a phone, watch or ring for steps. A workout recorded on two devices counts once. You can pin a different source for any metric in Settings.
Does Protocol change anything in my WHOOP account?
No. Protocol only reads from WHOOP. Disconnecting revokes its access and deletes the WHOOP data Protocol stored, and data you delete in WHOOP is removed from Protocol too.
