Settings reference
Settings holds the few things most people change. Advanced settings holds the numbers behind every call. The defaults work for most people, so only change one when you know why.
Where to find it
Tap the + button, then More, then Settings. The More row shows "Your thresholds · 3 changed" once you've changed something.
The Settings page has three parts:
- Sick periods. Add, edit or remove the days you were sick. See Log a sick day.
- Program start. Trends and effects ignore days before it. Your setup picks it for you, and you can change it here.
- Data. The Delete my data button. See Delete your data.
Tap Advanced settings at the bottom for everything else. Changes save as you type, and a changed field shows "changed from" with the default.
Advanced settings
| Group | Setting | What it does | Default |
|---|---|---|---|
| Score weights | Recovery weight | Share of the ZONAL Score from recovery | 0.5 |
| Sleep weight | Share from sleep | 0.3 | |
| Training load weight | Share from training load | 0.2 | |
| Spike tolerance | A week this far above 1.0× your usual load scores 0 | 0.5 | |
| Morning call | Personal lines (1 = on, 0 = off) | Go = your median score, Swap = your 10th percentile | 1 (on) |
| Personal lines look back (days) | Healthy days used for your personal lines | 120 | |
| Go percentile | Where your Go line sits | 50 | |
| Swap percentile | Where your Swap line sits | 10 | |
| Monotony high (percentile) | Of your healthy days since the program start | 90 | |
| Go line (manual) | Used when personal lines are off | 67 | |
| Swap line (manual) | Used when personal lines are off | 34 | |
| "Off" threshold (SD) | How far HRV low or resting HR high counts as off | 1.0 | |
| Norm window (days) | Days in your normal for HRV and resting HR | 28 | |
| Trends | Trend window (days) | Days each trend looks at | 56 |
| Forecast (days) | How far trend lines project | 28 | |
| HRV flat band (ms / 4 wk) | Smaller HRV changes read as flat | 0.5 | |
| Resting HR flat band (bpm / 4 wk) | Smaller resting HR changes read as flat | 0.5 | |
| Min days per group | Groups with fewer days are hidden | 5 | |
| Days before a group is trusted | Groups with fewer days are shown faded | 20 | |
| Forecast learns from (days) | Healthy days tomorrow's recovery learns from | 365 | |
| Session types | Hard lift strain | A lift at or above this strain is hard | 10 |
| Rest day strain | A day at or under this counts as rest | 5 | |
| VO2 session (min in zones 4-5) | A ride with this much counts as VO2 | 8 | |
| Adjust flags | Load spike ratio | Load ratio that flags a spike | 1.3 |
| Sleep gap (h under need) | Average hours short of need that flags sleep | 1.0 | |
| Sick days | Swap while sick (1 = yes, 0 = no) | Keeps the call at Swap until you're back to baseline | 1 (yes) |
| Back: resting HR within (bpm) | Of your healthy normal | 1.5 | |
| Back: HRV within (ms) | Of your healthy normal | 3 | |
| Mornings in a row | Back mornings needed | 2 | |
| Signal watch | Signal off at (SD) | From your healthy normal | 1.25 |
| Signals for Watch | Signals off in one morning for Watch | 2 | |
| Signals for Flag | Signals off in one morning for Flag | 3 | |
| Repeat needs skin/breathing/SpO2 (1/0) | Training moves HRV and resting HR too | 1 | |
| Sleep schedule | Move earlier per week (min) | How fast your goal wake time moves | 15 |
| Training | Strain fit: green-day level | A green day calls for this strain or more | 14 |
| Strain fit: yellow-day floor | A yellow day calls for this up to the green-day level | 10 | |
| Heavy day strain | Day strain that counts as heavy | 14 | |
| 4x4 target (min in zones 4-5) | Minutes of work in a 4x4 session | 16 |
Your setup may set Hard lift strain from your own typical lifts, so yours can differ from 10.
Good to know. Goals (start and goal weight, body fat, VO2 max, dates) aren't here. Change them with Edit goals on the Goals page. Your wake goal is set on Body.
Reset to defaults
Reset to defaults at the bottom of Advanced settings puts every setting back. It keeps your sick periods, trips and experiments, since those are records, not settings. A toast lets you undo it.
Questions
Why does Go show a different number than the manual Go line?
With personal lines on, ZONAL uses lines worked out from your own history. The field shows "In use now: Go 72, Swap 51" with the lines it's using. The manual lines only apply when personal lines are off.
Do settings sync across my devices?
Yes. They're saved to your account, not your phone.
Will changing a setting change my WHOOP data?
No. Settings only change how ZONAL reads your data.