whoop - SKILL.md Agent Skill

name: whoop description: > WHOOP CLI — authoritative source for recovery, sleep, HRV, RHR, strain, SpO2, skin temperature, and respiratory rate. WHOOP is worn 24/7 including during sleep, making it the most accurate source for overnight metrics. Use for: recovery score, sleep score, sleep stages (deep/REM/light), HRV, resting heart rate, daily strain, sleep debt, health insights, charts. Do NOT use for step count, walking distance, VO2max — WHOOP API does not expose these; use hae-vault for those. Trigger on: "recovery", "how did I sleep", "sleep score", "sleep stages", "HRV", "resting heart rate", "strain", "health dashboard", "health trends", "show me a chart", "health insights", "whoop".

whoop-up

Fetch, analyze, and visualize WHOOP health metrics via CLI: sleep, recovery, HRV, strain, workouts, and interactive charts.

Install: npm install -g whoop-up

Quick start

whoop summary --color                            # color-coded daily snapshot
whoop dashboard                                  # full dashboard + 7-day trends
whoop trends --days 14                           # 14-day trend analysis
whoop chart dashboard -n 30 -o /tmp/whoop.html  # interactive HTML chart

Commands

Command	Description	Default output
`sleep`	Sleep stages, efficiency, respiratory rate	JSON
`recovery`	Recovery score, HRV, RHR, SpO2, skin temp	JSON
`workout`	Workouts with strain, HR zones, calories	JSON
`cycle`	Daily strain, calories	JSON
`profile`	User info (name, email)	JSON
`body`	Height, weight, max HR	JSON
`summary`	Multi-day health snapshot with averages	Pretty
`dashboard`	Full terminal dashboard with 7-day trends	Pretty
`trends`	Multi-day averages with trend arrows ↑↓→	Pretty
`insights`	Health recommendations	Pretty
`chart <type>`	Interactive HTML chart (opens browser)	HTML file
`get <type> <id>`	Fetch single record by ID	JSON
`cycle-sleep <id>`	Sleep linked to a cycle	JSON
`cycle-recovery <id>`	Recovery linked to a cycle	JSON

Chart types: sleep · recovery · strain · hrv · dashboard Get types: sleep (UUID string) · workout (UUID string) · cycle (integer)

Flags

Flag	Applies to	Description
`-n, --days <number>`	data + analysis	Days of history (default: 7)
`-d, --date <date>`	data	Specific date (YYYY-MM-DD)
`-s, --start <date>`	data	Range start
`-e, --end <date>`	data	Range end
`-l, --limit <n>`	data	Max results per page (max: 25)
`-a, --all`	data	Fetch all pages
`-p, --pretty`	data	Human-readable output
`-c, --color`	summary	Color-coded status indicators
`--json`	dashboard, trends, insights	Raw JSON output
`-o, --output <file>`	chart	Save HTML to file instead of opening browser
`--sleep/--recovery/--workout/--cycle/--profile/--body`	global	Select data types

Key behaviors

Data commands → JSON by default; add --pretty for formatted output
Analysis commands → pretty by default; add --json for raw data
WHOOP day boundary is 4:00 AM, not midnight
Tokens stored at ~/.whoop-up/tokens.json, auto-refresh 15 min before expiry
trends --days only accepts 7, 14, or 30
chart commands open browser automatically; use -o file.html to save instead
get sleep <id> — id is a UUID string; get cycle <id> — id is an integer
Rate limits: 100 req/min, 10,000 req/day — avoid rapid repeated calls

Answering questions

User asks	Command
"How did I sleep last night?"	`whoop dashboard --json`
"What's my recovery today?"	`whoop summary --color`
"Show me my health overview"	`whoop dashboard`
"How are my trends this week?"	`whoop trends --days 7 --json`
"Analyze last 30 days"	`whoop trends --days 30 --json`
"What are my health insights?"	`whoop insights`
"Show me a chart / visualize my health"	`whoop chart dashboard -n 30 -o /tmp/whoop.html`
"Show HRV chart"	`whoop chart hrv -n 30 -o /tmp/whoop-hrv.html`
"Is my HRV improving?"	`whoop trends --days 14 --json`
"How much did I train this week?"	`whoop workout -n 7 --pretty`
"What was my sleep on 2026-01-15?"	`whoop sleep -d 2026-01-15 --pretty`
"Show all data for last month"	`whoop --sleep --recovery --cycle --workout -n 30 --pretty`

Key metrics

Recovery (0–100%): Green ≥67%, Yellow 34–66%, Red <34%
Strain (0–21): Daily exertion. Optimal target: Green day ~14, Yellow ~10, Red ~6
HRV (ms): Higher = better recovery. Track vs personal baseline, not population norms
RHR (bpm): Lower = better fitness. Rising RHR signals fatigue or illness
Sleep Performance (%): Actual sleep vs. sleep needed. Green ≥85%, Yellow ≥70%
Sleep Efficiency (%): Time asleep / time in bed. Target ≥85%
SpO2 (%): Blood oxygen. Normal 95–100%. Values <94% warrant attention
Skin temp (°C): Deviation from personal baseline — elevation may signal illness

Health analysis

When the user asks about health, trends, or wants deeper interpretation, use references/health_analysis.md for:

Science-backed interpretation of HRV, RHR, sleep stages, recovery, strain, SpO2
Normal ranges by age and fitness level
Pattern detection (sleep debt, overtraining signals, day-of-week effects)
Actionable recommendations based on data
Red flags that suggest medical consultation

Analysis workflow

Status — whoop summary --color (today's snapshot)
Trends — whoop trends --days 14 --json (direction of key metrics)
Patterns — correlate: late workouts → poor sleep, high strain → low HRV next day
Insights — whoop insights (automated recommendations)
Flags — RHR rising >5 bpm, HRV <80% of 7-day average, SpO2 <94%

Always include: "This is not medical advice."

God mode: composite commands for deep insights

Best single command for LLM analysis:

whoop dashboard --json

Most data-dense: today's full snapshot (profile + recovery + sleep + cycle + workout) plus 7-day arrays of recovery, sleep, and cycle history — all in one JSON blob.

Full daily picture (formatted for human reading):

whoop dashboard        # today + 7-day terminal dashboard
whoop insights         # health recommendations

30-day deep dive (maximum historical context):

whoop trends --days 30 --json
whoop sleep -n 30 --all --pretty
whoop recovery -n 30 --all --pretty
whoop workout -n 30 --all --pretty

Visual analysis (save charts to files):

whoop chart dashboard -n 30 -o /tmp/whoop-dashboard.html
whoop chart hrv -n 90 -o /tmp/whoop-hrv.html
whoop chart sleep -n 30 -o /tmp/whoop-sleep.html
whoop chart recovery -n 30 -o /tmp/whoop-recovery.html

Drill into a specific record (use IDs from dashboard --json output):

whoop get sleep <uuid>          # full detail for one sleep record
whoop get cycle <id>            # full detail for one day's cycle
whoop cycle-sleep <cycleId>     # sleep linked to that cycle
whoop cycle-recovery <cycleId>  # recovery linked to that cycle

Recommended god mode workflow:

whoop dashboard --json — current state + 7-day history
whoop trends --days 30 --json — 30-day trend context
whoop --sleep --recovery --workout --cycle -n 30 --all — raw data for all key metrics
Feed all JSON to LLM: correlate HRV↔sleep, recovery↔strain, sleep duration↔workout performance
whoop chart dashboard -n 30 -o /tmp/whoop.html — visual confirmation

Example output

whoop summary --color:

📊 7-Day Summary

🔴 Avg Recovery:  31.5%
💓 Avg HRV:       124.4ms
❤️  Avg RHR:       56.1bpm
🔴 Avg Sleep:     44.8% | 4.0h
🔥 Avg Strain:    6.8

whoop dashboard:

📅 2026-02-17 | Ruben Khachaturov

── Recovery ──────────────────────────
🔴 13% | HRV: 129ms (↑ vs 124 avg) | RHR: 60bpm (↑ vs 56 avg)
   SpO2: 96% | Skin: 33.1°C | Resp: 15.6/min

── Sleep ─────────────────────────────
😴 27% | 2.0h total | Efficiency: 100%
   Deep: 1.0h (49%) | REM: 0.6h (30%) | Light: 0.4h
   Disturbances: 1 | Consistency: 66%
   💤 Sleep debt: 2.1h | Need tonight: 9.7h

── Strain ────────────────────────────
🔥 4.1 / 6 optimal | 767 cal

── 7-Day Trends ──────────────────────
   HRV:      148 → 129ms ↓  (range 66-179)
   RHR:      49 → 60bpm ↑  (range 49-64)
   Recovery: 44 → 13% ↓
   Sleep:    4.6 → 2.0h ↓
   Strain:   6.8 avg (range 4.1-16.4)

whoop trends --days 7:

📊 7-Day Trends

💚 Recovery: 31.5% avg (5-85) ↓
💓 HRV: 124.4ms avg (66-179) ↓
❤️ RHR: 56.1bpm avg (49-64) ↑
😴 Sleep: 44.8% avg (25-78) ↓
🛏️ Hours: 4.3h avg (1.3-7.2) ↓
🔥 Strain: 6.8 avg (4.1-16.4) ↓

whoop insights:

💡 Insights & Recommendations

🔴 Red Recovery
   Recovery at 13% — body needs rest.
   → Prioritize rest, hydration, and sleep tonight.

🔴 Significant Sleep Debt
   You have 2.1 hours of accumulated sleep debt.
   → Try to get to bed 30-60 min earlier for the next few days.

References

references/health_analysis.md — science-backed health data interpretation guide