Whoop 5.0 Performance Dashboard

Recovery

favorite

--%

Ready to perform.

HRV

monitoring

-- ms

Heart Rate Variability.

Resting Heart Rate

favorite

-- bpm

Typical resting rate.

Key Vitals

thermostat

SpO2 (Blood Oxygen)

--%

Skin Temp

--

Deviations from baseline.

Yesterday's Workouts

fitness_center

No workouts logged yet.

smart_toy

Whoop Coach

Dynamic Training & Recovery Insights

Analyzing your physiological data...

Recovery vs. Strain Trend

SpO2 & 7-Day Average Trend

Skin Temperature Trend (14 Days)

Sleep Performance

bedtime

--%

Restorative sleep.

Sleep Efficiency

bolt

--%

Time in bed actually sleeping.

Respiratory Rate

air

-- rpm

Breaths per minute.

Sleep Need

schedule

-- hrs

Amount of sleep your body needed.

Sleep Performance & Efficiency Trend (14 Days)

Sleep Stages (Last 14 Days)

Recovery Heatmap (Last 35 Days)

Heart Rate Variability (HRV) Trend (14 Days)

Resting Heart Rate (RHR) Trend (14 Days)

Day Strain

--

Cardiovascular load

Calories Burned

--

From yesterday's workouts

Avg Heart Rate

--

Across all workouts

Max Heart Rate

--

Peak today

Strain Trend (Last 14 Active Days)

Yesterday's Workouts

Weekly Performance Summary

Averaging and tracking your physiological performance over the last 7 days.

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Avg Recovery

favorite

--%

7-Day Recovery average.

Avg Day Strain

bolt

--

7-Day Strain average.

Avg Sleep Performance

bedtime

--%

7-Day Sleep Performance average.

Avg HRV / RHR

monitoring

-- ms / -- bpm

Autonomic nervous system baseline.

🔄 Weekly Consistency & Balance

This radar chart visualizes your balance across Strain, Sleep, Recovery, HRV, and RHR. A wider, more symmetric shape represents optimal performance balance and consistency.

Dashboard Theme

palette

Choose a premium styling theme for your performance dashboard. Changes apply instantly.

Dark Themes

Teal Obsidian

Stealth Black

Neon Cyberpunk

Forest Recovery

Light Themes

Teal Light

Stealth Light

Cyber Light

Forest Light

How Auto-Refresh Works

sync

Since your Google Sheet is already updated daily, all you need to do is publish each tab as a CSV URL and paste it below — just once. From then on, every time you open this dashboard, it automatically fetches the latest data. No manual uploads ever needed.

📊

Your Google Sheet

Updated daily (already!)

→

🔗

Published CSV URL

One per tab (permanent link)

→

🚀

Dashboard

Auto-fetches on every open

One-Time Setup (3 Steps)

checklist

1

Open your Google Sheet and go to Publish to web

In your sheet: File → Share → Publish to web

2

For each tab, publish it as CSV and copy the URL

In the Publish dialog: select a specific tab from the sheet dropdown → set format to Comma-separated values (.csv) → click Publish → copy the URL.

Multiple tabs? Repeat for each tab — you'll get one URL per tab. Paste them all below and the dashboard merges them automatically by date.

3

Paste the URL(s) below and click Save & Sync

Done! The dashboard will fetch fresh data from your sheet every time you open it. ✅

Connect Your Google Sheet

link

Published CSV URL(s) — paste one URL per line if you have multiple tabs

All tab URLs are fetched simultaneously and merged by date into one unified view.

sync Save & Sync Now

⚠️ Troubleshooting: If sync fails, make sure you're using the Publish to web CSV URL — not a regular share link. The URL must end with &output=csv. You can also use Upload Data in the top bar to load files manually at any time.

Syncing with Google...

Today's Overview

Recovery

HRV

Resting Heart Rate

Key Vitals

Yesterday's Workouts

Whoop Coach

Recovery vs. Strain Trend

SpO2 & 7-Day Average Trend

Skin Temperature Trend (14 Days)

Sleep Performance

Sleep Efficiency

Respiratory Rate

Sleep Need

Sleep Performance & Efficiency Trend (14 Days)

Sleep Stages (Last 14 Days)

Recovery Heatmap (Last 35 Days)

Heart Rate Variability (HRV) Trend (14 Days)

Resting Heart Rate (RHR) Trend (14 Days)

Strain Trend (Last 14 Active Days)

Yesterday's Workouts

Weekly Performance Summary

Avg Recovery

Avg Day Strain

Avg Sleep Performance

Avg HRV / RHR

🔄 Weekly Consistency & Balance

Dashboard Theme

Dark Themes

Light Themes

How Auto-Refresh Works

One-Time Setup (3 Steps)

Connect Your Google Sheet