ZONAL

Tomorrow's recovery, today.

ZONAL turns your WHOOP recovery, sleep, strain and workouts into a morning call, a forecast of tomorrow's recovery and a clear view of what moves your numbers.

Sign in with WHOOPSee the demo

How to use ZONAL

A minute in the morning, a look before bed and a check-in once a week.
Here's what each part does.

Two friends on the bleachers after a track session, checking their ZONAL Score
Every morning

The ZONAL Score

One score built from your WHOOP Recovery, last night's sleep and Load, which compares your last 7 days of strain with your last 28. That look back shows when a run of hard days calls for a lighter, deload week. Under the score is a plain call, go, caution or swap, with chips that show why.

Through the day

Tomorrow's recovery, today

See where tomorrow's recovery is likely to land, based on how your own past days played out. Drag today's strain and tonight's sleep to see what each choice could do, and use it to pick a hard or a lighter workout. It starts from the strain you've already done and updates as the day goes on.

A man sitting on a plyo box in a sunny gym, checking how his sessions moved his numbers
Once a week

What moves your numbers

How each kind of session shifts your HRV and resting heart rate the next morning, against the week before. Green helps, orange costs you. The same view covers sleep length and recovery habits like sauna and meditation, so you can see what your hard days really cost and what helps you bounce back.

When something feels off

Signal watch

Five signals checked against your healthy normal every morning: resting heart rate, HRV, breathing rate, skin temp and blood oxygen. When several drift at once, ZONAL flags it so you can take it easy early. Log a sick day and Back to baseline tracks when you're truly back to normal.

A woman with her morning coffee, smiling at her monthly recap on her phone
On the 1st

Monthly recap

Every morning of the month on one calendar in WHOOP's recovery colors, with your best week, your toughest stretch and what changed against the month before.

From day one

Your normal

Every number in ZONAL is measured against your own normal: your last 28 healthy mornings, updated every day, with sick days left out. If you already wear WHOOP, it's ready from your history on day one. New to WHOOP? ZONAL shows what it's still learning and turns each part on once there's enough data.

Ask your AI app about your WHOOP data

Connect ZONAL to Claude, ChatGPT or Cursor and ask about your recovery, sleep and training in plain words.

Claude
ChatGPT
Cursor

The screens

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ZONAL Sign in screen: Members sign in with WHOOP and approve read-only access on WHOOP's own page.
Sign inMembers sign in with WHOOP and approve read-only access on WHOOP's own page.
ZONAL Today screen: The morning call and the ZONAL Score, built from WHOOP Recovery, sleep and training load.
TodayThe morning call and the ZONAL Score, built from WHOOP Recovery, sleep and training load.
ZONAL Tomorrow's recovery screen: A forecast of tomorrow's recovery, with strain and sleep sliders to see what changes it.
Tomorrow's recoveryA forecast of tomorrow's recovery, with strain and sleep sliders to see what changes it.
ZONAL This Morning screen: HRV, resting heart rate, steps and the rest, each against your own normal.
This MorningHRV, resting heart rate, steps and the rest, each against your own normal.
ZONAL Trends screen: Patterns and recovery over time, with your monthly recap at the top.
TrendsPatterns and recovery over time, with your monthly recap at the top.
ZONAL Patterns screen: What stands out against your own normal, drawn as small charts.
PatternsWhat stands out against your own normal, drawn as small charts.
ZONAL What moves your numbers screen: The average next-morning HRV or RHR change after each session type, sleep length and recovery activity.
What moves your numbersThe average next-morning HRV or RHR change after each session type, sleep length and recovery activity.
ZONAL Signal watch screen: Flags when several signals drift from your healthy normal at once.
Signal watchFlags when several signals drift from your healthy normal at once.
ZONAL Sleep schedule screen: Sleep against WHOOP's need, when you fall asleep and wake, and tonight's lights-out time.
Sleep scheduleSleep against WHOOP's need, when you fall asleep and wake, and tonight's lights-out time.
ZONAL Sleep schedule details screen: When you actually slept, and how your mornings went by bedtime.
Sleep schedule detailsWhen you actually slept, and how your mornings went by bedtime.
ZONAL Training screen: What each kind of session costs your next-morning recovery, and weekly hours by session.
TrainingWhat each kind of session costs your next-morning recovery, and weekly hours by session.
ZONAL Monthly recap screen: Your month against the one before, then every morning on a calendar.
Monthly recapYour month against the one before, then every morning on a calendar.
ZONAL What stood out screen: Your best week, toughest stretch and biggest change of the month.
What stood outYour best week, toughest stretch and biggest change of the month.
ZONAL Goals screen: Body weight, body fat and VO2 max goals, tracked by week.
GoalsBody weight, body fat and VO2 max goals, tracked by week.
ZONAL Goals charts screen: Week by week against each goal, with a place to log the week.
Goals chartsWeek by week against each goal, with a place to log the week.
ZONAL Invite a friend screen: Members can share a personal link or send an invite email. Every email can unsubscribe.
Invite a friendMembers can share a personal link or send an invite email. Every email can unsubscribe.
ZONAL Integrations screen: Optional connections to Claude, ChatGPT or Cursor, each behind its own consent screen.
IntegrationsOptional connections to Claude, ChatGPT or Cursor, each behind its own consent screen.
ZONAL Delete my data screen: Erases everything ZONAL holds and turns off its WHOOP access.
Delete my dataErases everything ZONAL holds and turns off its WHOOP access.

How WHOOP data is handled

What WHOOP data can ZONAL see?

Only what members approve. They sign in with WHOOP OAuth and grant read-only access to their profile, body measurements, recovery, cycles, sleep and workouts. ZONAL can't change anything in WHOOP.

How is the data stored?

WHOOP data, names, emails and sign-in tokens are stored encrypted. Nothing is sold, used for advertising or used to train AI.

How do I delete my data?

Go to Settings, Data, Delete my data. It erases everything ZONAL holds and revokes its WHOOP access.

How is WHOOP credited?

WHOOP data is labeled "Data by WHOOP" and shown in WHOOP's recovery colors. The ZONAL Score is labeled as ZONAL's own.

Screens show real WHOOP data from a beta member, with their name removed. ZONAL works with your WHOOP account and is not affiliated with or endorsed by WHOOP. ZONAL is for training and wellness and isn't medical advice. Read the privacy policy.