How to export your data from WHOOP

Tucked away in the WHOOP mobile application is a ‘Data Export’ option which will email you all of your data from the day you signed up to WHOOP in a convenient CSV format.

How to do it

  1. From any screen within the WHOOP mobile application, select ‘More’ in the bottom menu
  2. Scroll down a bit and select ‘App Settings’
  3. On the next screen, select ‘Data Export’
  4. The final screen will inform you where your export will emailed to, which will be your registered WHOOP email address. If it’s not correct, head back, select ‘My Account’, followed by ‘Profile Information’ to update it
  5. Assuming your email address is correct or once you’ve updated it, hit ‘Create Export’. This will initiate the export request

How long does it take?

Once you’ve requested an export your app will inform you that it could take up to 24 hours to receive your email. In practice, can usually expect it within 30 minutes to an hour, or a few hours at worst. Look out for an email with a subject of ‘Your WHOOP Export is Ready’:

Once you’ve received your export email, open it up and hit ‘Download your data’. This will download a zip file which you can extract to reveal the CSV files within it.

Are there any restrictions to be aware of?

The only restriction to be aware of is that you can only request one data export once every 24 hours—the app won’t let you do it any more frequently than that. You’re free to request an export every 24 hours on the dot though; there are no other limits to worry about.

What data do I get in the export?

Loads of good stuff! Once you’ve unzipped your export you get four CSV files:

  • workouts.csv: this contains all workouts / activities you’ve recorded with WHOOP. Note that it does not contain ‘Strength Trainer’ workouts, only the classic style ‘Activities’ you can record. Each row in the CSV contains a summary of one workout. You don’t get a timeline of your heart rate during the workout, but you get just about everything else.
  • sleeps.csv: this contains all sleeps you’ve recorded with WHOOP - including any naps. Each row in the CSV is a summary of one sleep or nap. Again, you don’t get a timeline of your resting heart rate during each sleep as you do within the app, but you get everything else.
  • physiological_cycles.csv: you probably already know that your WHOOP doesn’t track 24-hour days, it tracks ‘cycles’ instead—basically the time you fall asleep on one day until the time you fall asleep the next. This file contains a row per cycle, containing a summary of all of your core vitals like your overall recovery score, various heart rate metrics, strain, energy expenditure and others.
  • journal_entries.csv: this contains all of your raw journal entries you’ve ever entered into the WHOOP application. If you answer a lot of journal questions this file can get pretty big!

Is there anything missing from the export?

Yes: the export doesn’t (as of October 2023) contain any ‘Strength Trainer’ workouts or daily stress data.

What can I do with the data?

Pretty much anything you want! Being in a spreadsheet-friendly format already, the data lends itself pretty well to graphing in Excel or Google Sheets and for looking for patterns within it. That said, you might soon find it a little tedious to keep doing so, and the once-a-day export limit can get a little frustrating. You might have guessed that this is where fitIQ fits in: explore 30+ visualisations, earn 40+ badges based on behaviours and activities, track your streaks and personal bests, track your trends, set goals, instantly view your data from last week, last year or all time, and do it all as often as you like with automatic syncing via the WHOOP API. Sign up for a free account today and go Pro if you like what you see.

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