Recovery Garmin · Whoop until 13 Nov 2026
Connect Whoop
Run this once in PowerShell and approve access in the browser (on the certificate warning choose Advanced → Proceed to localhost):
cd C:\Users\joaom\Documents\Personal\HEALTH .\.venv\Scripts\python.exe scripts\whoop_auth.py
Then run refresh.bat. Recovery, HRV, sleep and strain will appear here.
Recovery & strain
Last 30 days · bars = recovery %, line = day strain (0–21)
HRV & resting HR
Dots = daily · line = 7-day average
Sleep
Hours by stage vs sleep need · 30 days
Fitness Garmin · Strava
Fitness · Assisted by Claude
Race predictor
| Distance | Claude | Garmin |
|---|
Claude's read
Estimates, not lab tests. VO2max blends Garmin, heart rate vs pace on steady runs (ACSM running equation, %HRR ≈ %VO2R) and the heart-rate ratio (Uth 2004); Whoop's VO2max isn't in its API, so add it in data/manual-inputs.json. Race times use Daniels' VDOT from your best recent efforts and Tanda (2011) for the marathon. "Tomorrow" needs a long run ≥ 16 km and ≥ 20 km/week for the half, ≥ 29 km and ≥ 40 km/week for the marathon.
Bio age · Garmin-based
Bio age since Garmin
Like Whoop Age: nine markers from Garmin (sleep, steps, intensity minutes, resting HR, VO2max), Strava strength sessions and Renpho lean mass over the last 30 days. Each becomes an all-cause mortality hazard ratio from published studies (Kodama 2009, Zhang 2016, Paluch 2022, Liu 2017, Windred 2024, Lee 2022, Momma 2022, Srikanthan 2014) relative to a typical man your age, converted to years with the Gompertz law (risk doubles every ~8 years); each marker is capped at ±4 years. Watch resting HR is shifted +8 bpm and device sleep +0.5 h to match how the studies measured them. An estimate, not a medical test.
Daily steps
VO2max
Garmin estimate from outdoor runs · dashed = predicted 5k time
Insights Whoop history × Strava
Body
Weight & body fat
Month by month
Renpho scale + Whoop · monthly averages · training excludes walks
| Month | Weight | Body fat | Training / wk | Steps / day | Day strain | Sleep | Recovery | HRV | RHR |
|---|
What moves your recovery
HRV vs your normal range
7-day ln(HRV) against a 60-day band (±0.5 SD) · Garmin HRV · bars = Whoop day strain (until 13 Nov) · 90 days
Patterns in your data
Average next-morning recovery · n = number of mornings
Training Strava
Weekly training
Minutes per week by HR zone (from avg HR) · last 12 weeks
Consistency
Last 26 weeks · one square per day
Time by sport
HR zones · 28 days
Sport mix · 28 days
Aerobic efficiency
Metres per heartbeat on runs ≥ 2 km · higher = fitter at the same effort
Not enough runs with heart rate yet.
Best efforts
All-time, from Strava best efforts on every run
Strava totals
Clubs & gear
Recent activities
| Date | Name | Type | Time | Dist | Pace | Avg / max HR | Zone | kcal | Recovery |
|---|