Load balance
Load balance tells you if this week is in line with what your body is used to. It sits at the top of the Training tab.
What the card shows
Load balance compares two averages of your daily WHOOP strain:
- Last 7 days: your average strain a day over the 7 finished days before today.
- Last 28 days: your average strain a day over the 28 finished days before today.
The first divided by the second is your ratio. A ratio of 1.00 means this week looks just like your usual month. The card shows a label, the ratio, a sentence with both averages, and a five-band scale with a marker where you are.
Today's unfinished day is never counted, so the number won't creep up while you train.
The five bands
| Label | Ratio |
|---|---|
| Well below | under 0.60 |
| Below | 0.60 to 0.79 |
| Steady | 0.80 to 1.29 |
| Above | 1.30 to 1.49 |
| Well above | 1.50 and up |
Steady is the shaded range. Above 1.5 is where most training apps warn that you're overreaching.
When you've been out of the steady range for 3 days or more, the sentence says so ("5 days above your steady range"). When you've just come back into it, it says you're back after a light or heavy stretch.
Last 8 weeks
Tap Last 8 weeks to open a chart of your ratio for each of the last 56 days. The shaded strip is the steady range (0.8 to 1.3) and the dashed line is 1.0. Tap, hover or drag along the line to read any day's ratio and band. The dropdown is closed by default.
Same number as the Load box on Today
The ratio here is the same one as the Load box on Today, so the two never disagree. That box turns orange once your ratio reaches 1.3. Tap it to open the Training load trend.
Good to know. Load only counts against your ZONAL Score when this week runs above your usual (a ratio over 1.0). A lighter week leaves you fresher, so it doesn't pull the score down. See ZONAL Score.
Card says "Still learning"? Load balance needs at least 21 finished days of strain in the last 28. The card tells you about how many more days it needs.
Questions
Do sick days count in my load?
Yes. Sick days stay in the ratio, the same as in the Load box on Today. Leaving them out would blank the card while Today still shows a number.
Is a high ratio always bad?
No. A short block of harder training will push you into Above on purpose. It's a prompt to check how you're recovering, not a rule. Pair it with Strain fit and your morning recovery.
Why did my ratio jump after a rest week?
Your 28-day average dropped during the rest week, so a normal week afterward looks bigger against it. It settles as the 28-day window catches up.