Export your Apple Watch / Health data

Step-by-step

1. On your iPhone, open the Health app.
2. Tap your profile photo in the top right corner.
3. Scroll to the bottom and tap Export All Health Data.
4. Confirm — the iPhone will prepare the export (usually 1–3 minutes).
5. When ready, share the export.zip file to yourself (AirDrop, Email, or Files).
6. Upload the .zip to Whale DNA — no need to unzip.

What is in the export?

The zip contains export.xml with every recorded data point: heart rate, workouts, VO2max, sleep, HRV, steps, body measurements, SpO2, ECG, mindful minutes, and anything else you or your Watch collected. Whale DNA reads trends over the last 90 days by default.

File too big?

Exports over 500 MB (common after 3+ years of use) can time out. Use the iOS Files app to save the export to iCloud Drive first, then upload from a computer to Whale DNA — our limit is 2 GB.

What we look at

• Sleep — total, deep, REM, consistency
• HRV — recovery signal, matched against your stress/caffeine patterns
• VO2max — fitness benchmark
• Resting heart rate — trend lines, red flags
• Activity — volume, and whether it matches your goals