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WHOOP review for 2024: fitness and health tracker

WHOOP 4.0 is a wearable fitness and health tracker designed for fitness and health enthusiasts that debuted in 2021.

The latest update of the device (4.0) is lighter, includes more sensors, and is waterproof, but there is a lot more to it.

Below, you will find my in-depth review which was based on certain criteria like price, features, design, and more.

Rating3.5 stars
Price$30/month ($720 over the minimum commitment of 2 years)
App integrationYes
Main featuresStrain tracking, recovery tracking, advanced health monitoring, etc.

Pros and cons of WHOOP 4.0

What is a WHOOP tracker?

The WHOOP 4.0 tracker is the core device that can attach to a WHOOP band, or can be integrated into specialized garments from the WHOOP Body collection (ANY-WEAR).

In the 4.0 version, the sensors of the tracker were improved (and there are more of them) to allow for better accuracy and additional health metrics. The overall weight and size of the device was also reduced compared to previous versions.

The device is powered by a rechargeable WHOOP battery pack which can be charged while wearing it. Naturally, this should ensure minimal downtime, as well as continuous data collection.

How does a WHOOP band work?

The WHOOP band refers to the fabric strap that holds the WHOOP tracker. According to the company, this accessory was designed to be worn comfortably for long periods of time, including during sleep and workouts. The bands themselves are a high-tech blend of durable, breathable materials that resist wear and tear.


There are several designs and colors for the WHOOP 4.0 bands, such as the "superknit" and "hydroknit". Also, WHOOP Pro members receive a free item of their choice every quarter, including new bands.

The WHOOP band attaches securely to the WHOOP tracker via a simple buckle system, making it easy to put on and take off. To wear it, slide the tracker into the fabric strap, adjust for a snug fit, and secure the buckle.

WHOOP 4.0: user experience

Here is what multiple online user reviews had to say about WHOOP 4.0, across platforms like Reddit, Amazon, and Trustpilot.

Design & comfort

The WHOOP 4.0 is praised by users for its sleek, comfortable design that is 33% smaller than previous versions. Users appreciate its lightweight and secure fit, though some miss having a display for quick information checks.

whoop on wrist

Many also find it comfortable for all-day wear, with some users mentioning they hardly notice it on their wrist.

However, a few users expressed a preference for other devices like Garmin's offerings due to the lack of a display.

Battery life

The battery life is generally reported to be between 3-5 days, considered acceptable by most users. The ability to charge the device while wearing it is highly appreciated, though some have experienced issues with the battery pack’s durability and reliability over time.

Users appreciate that the charging process does not interrupt their usage, however, there were complaints about the charging hardware being easy to misplace and the short length of the charging cable.

Water resistance

Users have worn WHOOP without issue in the shower and during swimming, thanks to its IP68 rating. The battery pack is also waterproof.

Some users noted that the device's water resistance is a significant advantage for maintaining consistent tracking, especially for swimmers and those who wear it in all conditions.

App connectivity

Generally, users find the app connectivity reliable, with quick data syncing and useful notifications. However, some have faced occasional bugs and crashes, particularly on Android.

Many users found the app motivating and informative for its detailed health and fitness insights. While some users mentioned connectivity issues, most generally appreciate the depth of data provided by the app, including sleep tracking and recovery metrics.

WHOOP 4.0: main features

Now, let's dive deeper into WHOOP 4.0's main features.


WHOOP 4.0 can track the duration and quality of your sleep by breaking it down into light sleep, rapid eye movement (REM) sleep (when your brain repairs), and slow wave sleep (SWS) or deep sleep (when your body and muscles repair).

The app compares how much you slept versus how much you actually needed based on your previous day's activities.


The strain score from WHOOP measures how much stress your body is under from physical and mental exertion. Using heart rate and movement sensors, it provides a score from 1 to 20.

Lower scores suggest light activity and room for more exercise, while higher scores indicate you have pushed hard and might need more recovery.


WHOOP provides a daily recovery score based on your heart rate variability (HRV) and other metrics like sleep and previous day’s strain.

This score helps you gauge how ready your body is to take on more physical activity. Each morning, you get a recovery percentage and a suggested exertion level for the day.


By continuously analyzing your data, WHOOP offers personalized feedback on how your activities and lifestyle choices impact your recovery and performance. Over time, these insights could help you optimize your routines for better results.

Stress monitor

WHOOP also tracks your stress levels by monitoring how much time you spend in various heart rate zones throughout the day. The app displays a stress score from 0 to 3, indicating whether you are calm, moderately stressed, or highly stressed.

This could help you identify patterns and manage your stress more effectively.

Health monitor

In addition to tracking sleep, strain, and recovery, WHOOP keeps an eye on several key health metrics. It monitors your respiratory rate, blood oxygen level, resting heart rate, heart rate variability (HRV), skin temperature, and calories burned.

WHOOP 4.0: the app

According to reviews and official information from the WHOOP website, the app processes data from the WHOOP 4.0 fitness tracker, providing insights into your health, recovery, and performance.

It offers personalized recommendations based on sleep, strain, and recovery metrics, helping users identify patterns and factors that impact their performance.

The sleep analysis feature breaks down sleep into light sleep, REM sleep, and deep sleep, tracking time in bed versus actual sleep duration.

It also calculates sleep needs based on the previous day's strain and recovery scores, giving users a nightly target to optimize recovery.

The "strain" metric calculates physical and mental stress by combining heart rate and movement data to produce a score from 1 to 20.

The recovery score, based on heart rate variability (HRV) and other physiological markers, provides a daily recovery percentage and suggested exertion level.

The app also monitors stress levels by analyzing heart rate data and offering a stress score to help manage daily stress.

Additionally, the WHOOP app tracks key health metrics like respiratory rate, blood oxygen levels, resting heart rate, and skin temperature.

whoop app

As for the interface, it is designed to be user-friendly, which should make it easy to navigate through various metrics and insights. It provides continuous updates and improvements to ensure users have access to up-to-date tools for health and fitness monitoring.

The app’s ability to sync data seamlessly with the WHOOP 4.0 tracker ensures that all collected data is reflected in the app. It is important to note that you will be looking at a lot of metrics and graphs, though, so do not expect an easy learning curve with the app. According to some users, you will have to decipher some of WHOOP's own terminology to fully understand some of the app's recommendations.

How much does WHOOP cost?

I have mentioned earlier that I did not like how expensive the WHOOP 4.0 is to own. It locks you into a subscription, priced at $30 per month or $288 annually if paid upfront, making it a significant investment (particularly compared to competitors).

This subscription covers the hardware cost, as WHOOP provides the tracker for 'free' with the subscription.

WHOOP's warranty policy includes a limited lifetime warranty that covers defects in materials and workmanship. WHOOP will repair or replace defective devices at no cost to the user, subject to terms and conditions.

The cancellation policy allows users to cancel their subscription at any time. However, since subscriptions are often billed annually or monthly in advance, refunds for any unused portion of the service are typically not provided.

I would say it is crucial to review the terms at the time of subscription to understand any specific conditions related to cancellation and refunds.

What are customers saying about WHOOP?

According to the reviews I've looked at online, many users appreciate the device for its extensive health tracking capabilities and ability to offer personalized insights.

Users also liked the comfort and versatility of the device, which can be worn on the wrist, bicep, or integrated into special WHOOP clothing for more accurate readings​.

On the other hand, users have complained about the price, and some have even reported inconsistencies in workout detection and accuracy.

For instance, some found the monthly subscription fee to be excessive, especially since the device lacks features commonly found in other fitness trackers like step counting and a GPS.

The lack of a display screen is also a point of contention among users, since it requires users to rely heavily on the app for data visualization. Additionally, some have reported inaccuracies in the recovery scores and found the strap’s buckle to be cumbersome and prone to coming apart​.

Verdict: is WHOOP health tracker worth it?

I gave WHOOP 4.0 a score of 3.5 stars out of 5, but it was not an easy decision to make. First, let's look at the bright side. Personally, I really like the fact that wearables are on a new level these days.

With the WHOOP 4.0, I respect that the company has made efforts to make the device smaller and lighter, while improving its sensors and other capabilities. I also loved the fact that the subscription gives you access to things like the WHOOP community, and even AI coaching (OpenAI).

On the other hand, the main reason I had to drop the score so much was the pricing model. While rivals will not have all of WHOOP's capabilities, does it really justify paying about twice as much?

Then again, if you are an athlete, a health and fitness enthusiast, or a tech purist, those prices might just make sense.


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