The morning call: go, caution or swap
The morning call is the line under your ZONAL Score on Today. It's one plain answer to "should I train hard today?", with small chips that show why.
The four calls
| Call | What it says | When |
|---|---|---|
| Go | A hard session fits today. | Your ZONAL Score is at or above your go line, and neither HRV nor resting heart rate is off |
| Caution | Keep today moderate. | Anything else: a score under your go line, a good score with HRV or resting heart rate off, or a score under your swap line with no other reason |
| Swap | Keep today easy. Save the hard session. | Your WHOOP recovery is red (under 34%), HRV and resting heart rate are both off, or you're sick and not back to baseline |
| Waiting | Today's recovery isn't scored yet. | WHOOP hasn't scored this morning |
"Off" means HRV is low or resting heart rate is high by about one usual swing compared with your normal. A low score on its own never makes a Swap. The orb wears the call's color: green for Go, yellow for Caution, red for Swap.
The chips under the call
Each chip has a dot: green is fine, orange is off. - Score over 70, Score 45-70 or Score under 45: where your ZONAL Score sits against your own go and swap lines (the numbers are yours). - HRV normal or a change like HRV −22%: this morning's HRV against your normal. - RHR normal or a change like RHR +4 bpm: resting heart rate against your normal. - Recovery red: WHOOP recovery is under 34%, which makes the call Swap.
What to do with it
Right under the chips, Today's session names a session from your own session types and your usual week. Tap it to see why.
Extra nudges
- Same-y weeks. If your training has been very similar day to day, a Go turns into Caution: "Days look alike. Go easy." Today's session names an easy session, and tapping it shows the reason.
- Not bounced back. If a recent session hasn't bounced back yet and is past its usual recovery time, Today's session suggests something else and names it when you tap the card, like "Tuesday's hard lift." On a morning with no card, the call says it: "Tuesday's hard lift hasn't bounced back: train something else."
- Sick. While you're marked sick and not back to baseline, the call stays Swap and says "Still recovering. Go easy: zone 2, a walk or rest." with a Day 2 sick chip. You can turn this off in Advanced settings.
Good to know. In your first weeks, HRV and resting HR show as grey dashed chips with an Early normal note. They don't change the call until ZONAL has 28 healthy mornings to compare against.
ZONAL is for training and wellness, not medical advice.
Questions
My score is high but the call says Caution. Why?
A good score with HRV low or resting heart rate high turns Go into Caution. Look at the chips: the orange one is the reason. A run of very similar training days can do it too.
My score is under my swap line but the call is Caution. Why?
A low score alone is a Caution. Swap needs a reason in your body: red recovery, HRV low and resting heart rate high together, or being sick. The Score under chip still shows where your score sits.
Where do the go and swap lines come from?
They're your own: Go is your typical ZONAL Score and Swap is your bottom 10%, from your last 120 healthy days. See Your ZONAL Score.
Today shows an older date. Is something wrong?
No. Until WHOOP scores this morning, ZONAL shows your last scored morning and says so under the call.