WHOOP Data Export
How to Export WHOOP Data to CSV
Get your WHOOP strain, recovery, and sleep data out of the app and into analysis-ready CSV — then unify with Apple Health for the full picture.
Export WHOOP data → sync to Apple Health → analyse everything together.
Method 1: Export Directly from WHOOP
WHOOP lets you download a full export of your data through their privacy portal — you'll receive CSVs covering strain, recovery, sleep, and heart rate.
- Open the WHOOP app on your iPhone.
- Tap your profile icon → Account.
- Scroll to Privacy → tap Download My Data.
- WHOOP emails you a download link — typically within 24 hours.
- Unzip to find CSVs for: cycles (strain), recoveries, sleeps, and heart rate.
What you get: Date-stamped rows for every WHOOP day cycle — strain score, recovery %, HRV (rMSSD), RHR, sleep performance, and more.
Method 2: Sync WHOOP to Apple Health (Recommended)
WHOOP syncs key metrics to Apple Health, letting you combine your strain and recovery data with Apple Watch activity, iPhone step counts, and other health data in one unified export.
- Open the WHOOP app → Settings → Device → Apple Health.
- Enable sync for: Heart Rate, Heart Rate Variability, Resting Heart Rate, Sleep Analysis, Active Energy, Workouts.
- Confirm in Apple Health → Sources → WHOOP that data is flowing in.
- Use our Health Data Export app to export everything as a single clean CSV for AI analysis.
Note: WHOOP's proprietary Strain and Recovery scores do not sync to Apple Health — only raw biometric data (HR, HRV, sleep) does. Use the native WHOOP CSV export to retain those scores.
WHOOP vs Apple Health: What Data Overlaps?
| Metric | WHOOP | Apple Health | Notes |
|---|---|---|---|
| HRV | rMSSD (overnight avg) | SDNN (spot checks) | Different measurement windows |
| Sleep stages | REM, slow-wave, light, awake | REM, core, deep, awake | WHOOP uses wrist HR, Apple uses accel+HR |
| Strain score | ✅ WHOOP-only (0–21) | ❌ Not available | Proprietary exertion algorithm |
| Recovery % | ✅ WHOOP-only | ❌ Not available | Based on HRV, RHR, sleep, respiratory rate |
| Resting HR | Overnight avg | Daily lowest reading | Usually within 2–4 bpm |
| Respiratory rate | ✅ Every night | Requires Apple Watch Ultra / Series 9+ | WHOOP has better coverage |
| Workouts | Syncs to Apple Health | Apple Watch auto-detects | Both capture, Apple Watch more granular GPS |
AI-Ready Prompts for Your WHOOP + Apple Health Data
"I have 6 months of WHOOP recovery CSVs. Find the top 5 factors (sleep, strain, HRV) that predict a recovery score below 50% the next day."
"Compare my WHOOP HRV trend with my Apple Health resting heart rate over the same 90 days. Identify any divergence periods and suggest causes."
"Using this WHOOP + Apple Health export, build a weekly load management report: strain vs recovery balance, sleep debt, and one training recommendation."
Analyse WHOOP + Apple Health Together
Export your unified health data in one tap. 100% private, runs on your Mac — no cloud required.
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