Step-by-step (Whoop app)
- Open the Whoop app on your phone.
- Tap your profile picture (top left) → App Settings.
- Scroll to Data Export.
- Tap Request my data and confirm.
- Whoop emails a download link within a few hours (sometimes up to 24h on Sundays).
- Open the email on your computer and download the
.zip.
What's in the file?
The export contains multiple CSVs — sleep.csv, physiological_cycles.csv,workouts.csv, journal_entries.csv. The most useful for Whale DNA isphysiological_cycles.csv (daily HRV, RHR, recovery score, strain). You can upload the entire .zip — we extract what we need.
Heads-up
- If you have less than 30 days of data, the trend signal will be weak — Whoop's strength is the multi-month baseline.
- The free trial does NOT include exports. You need an active subscription.
- Whoop's HRV uses RMSSD over the night's slow-wave sleep — comparable across days but not directly to other devices.
Privacy reminder
Wearable data is sensitive — patterns reveal habits, stress, possibly health events. Same processing posture as everything else: in-memory, EU servers, raw deleted within 24 hours.