Read tomorrow's recovery forecast
Tomorrow's recovery is a forecast of your WHOOP recovery tomorrow morning. It sits on Today, under Why today, and updates as your day goes.
Steps
What the card shows
- The ring: your most likely recovery tomorrow, colored like WHOOP's recovery (green 67+, yellow 34-66, red under 34).
- likely 55-92% (your numbers): the range tomorrow will most likely land in. About 2 in 3 mornings land inside it.
- Today's strain: starts at your strain so far today.
- Sleep tonight: starts at your usual, the average of your last 14 healthy nights.
- Be green tomorrow: a plan for today's strain and tonight's sleep. Only shows while today is still going. See Be green tomorrow.
- How it's been doing: how close the forecast has been lately. See How accurate is the forecast?
How it's worked out
The forecast learns from your own last year of healthy days. It looks at three things: 1. This morning's recovery 2. Today's strain 3. How long you sleep tonight
It learns how much each one has moved your next-morning recovery in the past, and puts them together. Sick days and left-out travel days aren't used.
How the likely range is sized
The range comes from the forecast's real misses for you, not from how well it fits the past. ZONAL takes your last 60 healthy mornings and forecasts each one with a model that only knew the days before it, the same way the card works today. The range is wide enough to have caught 2 out of 3 of those mornings. Chance of green uses the same spread.
When you're new there aren't 60 mornings to check yet. Until 20 have been scored, the range uses the model's own estimate. From there it shifts a little each morning toward your real misses, and is fully based on them at 60. So it widens gradually instead of jumping.
WHOOP's own recovery formula isn't public, and it uses overnight signals nobody can see in advance. So this is a forecast, not a promise.
Good to know. Tomorrow's recovery turns on after 30 full days. A day counts once the next morning is scored, so today isn't counted yet. Until then the card says "Learning how you recover" and shows how many full days it has, with a link to See what's still learning.
Questions
Why does the forecast change during the day?
Today's strain starts at what you've done so far. As WHOOP records more strain, the starting point moves, and so does the forecast.
Can I see what a hard session would do?
Yes. Drag the sliders to try a different strain or more sleep. See Try the strain and sleep sliders.
Is the forecast medical advice?
No. It's a training and wellness tool that learns from your own WHOOP history.