I Tried the Whoop 4 Tracking Device, and I’ll Keep Using it — Here’s Why

No, it’s not a hair tie. At first glance, the Whoop might look like a bracelet (or sporty scrunchie), but it’s actually a fitness tracker with a serious edge. Unlike most wearable trackers, the Whoop 4.0 ($199) stands out for its minimalist, screen-free design that allows you to track your sleep and activity metrics without distractions. This feature is especially appealing to those who appreciate a device that doesn’t add to digital noise. This means you can’t answer calls or texts, and yes — no doomscrolling allowed. The Whoop 4.0 continuously tracks vital health metrics like heart rate variability, sleep, and cardiovascular strain, offering in-depth insights to help users optimize their physical performance and recovery.

One of the key reasons athletes (and non-athletes alike) love Whoop is its comprehensive approach to health, measuring not only physical exertion but also sleep quality and recovery. Tennis player Aryna Sabalenka shared on YouTube that she relies on her Whoop data to help manage her stress levels; track and field Olympic athlete Sha’Carri Richardson has her own custom Whoop SuperKnit band; and LeBron James, Michael Phelps, and members of Team USA Surfing use Whoop data to guide performance and recovery.

Whoop provides you with a personalized recovery score based on your body’s readiness, which can help you manage your training intensity. As a certified strength and conditioning coach, I love sports science, and having performance metrics from Whoop is an invaluable tool for tracking readiness and sleep and also for monitoring workload volume, recovery, and training load management over time. From tracking sleep to monitoring strain, Whoop keeps you informed, helping you improve performance and recovery day by day.

When I was given the opportunity to try out the Whoop 4.0 fitness tracker, I had to try it out. Here are my honest impressions.

What’s the Criteria For a Fitness Wearable?

When choosing a wearable fitness tracker, there are several factors to consider, especially when thinking about tracking metrics, fit preference, and overall lifestyle. Accuracy is the top priority; the data needs to be precise to make meaningful adjustments to your training. Wearables, like the Whoop 4.0, can provide in-depth metrics related to sleep, heart rate variability, and recovery scores, which are helpful guides for optimizing performance.

There are different types of fitness devices you can wear depending on your preference. Watches are popular for their all-in-one functionality, combining activity tracking with smart features, like answering calls or text messages while on the go. For those focused on specific heart rate metrics, chest-worn heart rate monitors provide research-validated accuracy for cardiovascular training. But depending on preference and your fitness goals, you might not want to deal with a sweaty strap tucked under your sports bra.

On the other hand, smart rings, worn on your finger, offer a discreet and comfortable alternative, tracking key health metrics like sleep and activity without the bulk of a wrist device. But you might have to remove it to avoid damaging the device, based on your workout regime. Ultimately, it’s about finding the right fit to match your goals and preferences.

What I Like About the Whoop 4.0

Whether I’m training on my own or coaching athletes, I prefer to focus on the session and stay phone-free. What I like about the Whoop 4.0 is how it takes fitness tracking to the next level, offering a wealth of data without the distractions of a screen. The simple design is one of its standout features — its flexible wristband reduces bulk, and I appreciate that it cuts down on digital noise, allowing you to stay dialed in and focused on training. When I first started wearing it, I actually kept thinking it was a watch. I had to restrain myself from checking it periodically, thinking it would tell me the time. But I got used to it quickly.

As a strength coach, I primarily use my Whoop 4.0 to help with tracking training volume in the gym, outdoor adventures, and sleep and recovery. I wear it every day, and it made me realize how objective data can be helpful for self-reflection and making lifestyle behavioral changes, particularly when it comes to sleep hygiene (or lack thereof) and finding small ways to adjust activity or add opportunities for rest throughout the week.

The Whoop works well when tracking walks, runs, and hiking trails, and I was surprised that it even automatically detects dancing – from a little two-step to longer dance sessions — and water-based activities like stand-up paddleboarding. (The only exception is when I walk my dog; because of the stop-and-go nature of those walks, the auto-detect feature isn’t the most reliable. In those cases, I tend to manually start the activity tracking in the Whoop app before heading out so I don’t miss out on any data.)

Plus, I love that it’s durable enough to wear during resistance training and high intensity interval training sessions without worrying about it scratching or breaking. I used to wear the Oura ring, which I loved for metrics like heart rate variability and sleep tracking, but I didn’t like how I had to remember to take it off when resistance training — especially before performing cleans, deadlifts, carries, or any movements involving gripping a bar or weight. Some choose to wear it anyway, and it scratches the tracker over time.

It’s also a great sleep tracker, and the proof was when I tried out the Therabody SleepMask for several nights. It was fascinating to see my Whoop data reflect that my sleep efficiency (aka the time spent in bed, asleep) bumped up by 15 percent when I was using the device.

What to Consider Before Trying the Whoop 4.0

Before trying the Whoop 4.0, it’s important to consider what you’re looking for in a fitness tracker. Unlike traditional smartwatches or fitness trackers, the Whoop 4.0 is focused on performance and recovery, not notifications or daily tasks. It’s a minimalist device with no screen, which might be a pro or con depending on your preferences. If you’re someone who likes having all your apps and messages visible on your wrist, a smartwatch might be a better fit.

For those with small wrists, it can be tough to find a wearable or a watch that fits without being excessively bulky. I didn’t have an issue with the Whoop 4.0 band. It’s fully adjustable and can be cinched up for a more snug fit or loosened. When I initially tried the device, I had the wristband tightened a bit too much, but it can be adjusted depending on your preference. Or for other alternatives, you can look into the smart apparel from Whoop Body, which includes compression garments, swimsuits, and cycling bibs to hold the sensor during activity.

Also, when it comes to sleep tracking, if you have a tendency to fall asleep on the sofa, your sleep data metrics might not account for getting off the couch and retreating to your bed in a zombie-like state.

Who Is the Whoop 4.0 Best For?

The Whoop 4.0 is best suited for anyone with an active lifestyle or those looking to become more active and gain deeper insights into their health. If you want to track everything from sleep quality to your body’s responses to stress and training, this tracker is designed to do just that. The Whoop shines with monitoring key metrics like heart rate variability, strain, recovery, and sleep hygiene, making it ideal for athletes, fitness enthusiasts, and anyone aiming to squeeze in more activity.

One of its standout features is the minimalist design, making it ideal for people who prefer to focus on their performance rather than their screen or notifications. Plus, Whoop’s activity library is extensive, so it can track you across a range of personal hobbies, such as circus arts, surfing, horseback riding, obstacle course racing, and more. It even has a set of features for parents, like “babywearing,” “dedicated parenting,” or “cuddling with child,” as well as a series of operations-focused activities like medical, flying, or tactical operations.

Whether you love weightlifting, running, yoga, or a combination of multiple activities, the Whoop can help you understand what works best for your lifestyle.

Is the Whoop 4.0 Worth the Splurge?

In my opinion, the objective data Whoop 4.0 brings to the table is a great value. With its comprehensive metrics, it provides insights with a distraction-free design. The Whoop app is user-friendly and straightforward, allowing you to customize data tracking to your personal needs, which is a big plus. If you’re committed to improving your fitness, understanding recovery, or optimizing overall readiness, the Whoop 4.0 is a solid investment that can help you reach your goals.

Additional Details About the Whoop 4.0

Where Is the Whoop 4.0 Available?

You can buy the Whoop 4.0 on the brand’s website, Amazon, and Best Buy.

Rating
★★★★☆

Jade Esmeralda (she/her), MS, CSCS, is a health and fitness staff writer and a strength and conditioning specialist. A lifelong martial artist and dancer, Jade has a strong passion for strength and conditioning, sports science, and human performance. She graduated with a Master of Science degree in exercise science and strength and conditioning from George Washington University.