Start an experiment
An experiment is one change you stick to for 14 nights. ZONAL then tells you if your mornings really moved, or if it was just an ordinary couple of weeks.
Steps
Step 1 of 4
The experiments you can run
| Experiment | How it's tracked | Watches |
|---|---|---|
| Lights out by (a time) | From your WHOOP sleep | recovery, HRV, sleep |
| Same bedtime, ±30 min | From your WHOOP sleep | recovery, HRV |
| (A length) of sleep or more | From your WHOOP sleep | recovery, HRV |
| Easy days only | From your WHOOP strain | recovery, resting heart rate |
| No alcohol | You answer Yes or No | recovery, HRV, sleep |
| Caffeine before noon only | You answer Yes or No | sleep, recovery |
| No screens the last hour | You answer Yes or No | sleep, recovery |
| 10 minutes of morning sun | You answer Yes or No | bedtime, recovery |
| Make your own | You answer Yes or No | recovery, HRV, sleep |
Setting your target
The first four have a target you set with - and + before you start. Each starts from your own data:
- Lights out by starts at your usual bedtime, in 15-minute steps.
- Same bedtime is the time you'll fall asleep within 30 minutes of.
- Sleep or more starts at your usual sleep plus half an hour, in 15-minute steps.
- Easy days only caps every day's strain, starting at 10.
For Make your own, type what you'll change (up to 40 characters).
How it runs
- It starts tonight and runs 14 nights. Night 1 is tonight, and each night's result is the next morning's scores.
- Sleep and strain experiments are checked from your WHOOP data each morning. The others ask you on Today. See Answer the daily question.
- One experiment runs at a time. If one is already running, the button reads Stop '...' and start this.
Good to know. The weekly report sometimes suggests a change with a Try it as an experiment button. It opens the same sheet with the target filled in.
Questions
What does ZONAL compare against?
Your healthy scored mornings in the 28 days before you started. Sick days are left out.
Can I undo starting one?
Yes. Tap Undo on the "Experiment started" message right after.
Will it tell me if it worked?
After 14 nights you get a verdict: Helped, Hurt or No clear effect. See Read your results.
Related
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