Tomorrow's recovery, today.
ZONAL turns your WHOOP recovery, sleep, strain and workouts into a morning call, a forecast of tomorrow's recovery and a clear view of what moves your numbers.
How to use ZONAL
A minute in the morning, a look before bed and a check-in once a week.
Here's what each part does.
The ZONAL Score
One score built from your WHOOP Recovery, last night's sleep and Load, which compares your last 7 days of strain with your last 28. That look back shows when a run of hard days calls for a lighter, deload week. Under the score is a plain call, go, caution or swap, with chips that show why.
Why today's recovery
Your WHOOP Recovery split into the signals that moved it. ZONAL starts from a usual morning for you, then shows how many points HRV, resting heart rate, sleep, breathing rate and skin temp each added or took away, learned from your own past mornings. The three biggest movers sit right on the Today screen.
What moves your numbers
How each kind of session shifts your HRV and resting heart rate the next morning, against the week before. Green helps, orange costs you. The same view covers sleep length and recovery habits like sauna and meditation, so you can see what your hard days really cost and what helps you bounce back.
Tomorrow's recovery, today
See where tomorrow's recovery is likely to land, based on how your own past days played out. Drag today's strain and tonight's sleep to see what each choice could do, and use it to pick a hard or a lighter workout. It starts from the strain you've already done and updates as the day goes on.
Load balance and long-term stress
Load balance compares your last 7 days of strain with your last 28 and tells you if you're steady, building or easing off. Long-term stress compares your last month of HRV, resting heart rate and sleep with the three months before, so a stressful stretch shows up before it wears you down. Tap or drag either chart to read any day.
Signal watch
Five signals checked against your healthy normal every morning: resting heart rate, HRV, breathing rate, skin temp and blood oxygen. When several drift at once, ZONAL flags it so you can take it easy early. Log a sick day and Back to baseline tracks when you're truly back to normal.
Weekly and monthly reports
Every Monday, a plain-words read of your week: recovery, sleep, strain and HRV against the week before, every morning in WHOOP's recovery colors and what changed. On the 1st, the whole month on one calendar. Sick weeks get their own report, so you can see how you bounced back.
Experiments
Pick a habit, like lights out by a set time or easy days only, and keep it for 14 nights. ZONAL compares those mornings with the four weeks before and only calls it Helped or Hurt when the change is bigger than your mornings normally swing. Otherwise it says No clear effect, so you aren't chasing noise.
Your normal
Every number in ZONAL is measured against your own normal: your last 28 healthy mornings, updated every day, with sick days left out. If you already wear WHOOP, it's ready from your history on day one. New to WHOOP? ZONAL shows what it's still learning and turns each part on once there's enough data.
Ask your AI app about your WHOOP data
Connect ZONAL to Claude, ChatGPT or Cursor and ask about your recovery, sleep and training in plain words.
Inside ZONAL
Make today count
Open Tomorrow's recovery and tap Be green tomorrow. ZONAL turns the forecast into a plan for today: the most strain you can take and still stay green, an asleep-by time for tonight and your chance of a green morning.
Every finished day is checked against that morning's recovery. Green calls for strain 14 or more, yellow 10 to 14, red under 10. Strain vs Recovery counts your days in range, above it and below it, by week or month.
Choose which numbers show on Today, put them in your order and show the top three as big tiles. Each row sits on top of your normal, and your layout follows you to any phone you sign in on.
Know where your hours go
Your last 12 weeks of training, stacked by session type: lifting, intervals, easy cardio and recovery. See at a glance whether a week leaned hard or easy.
ZONAL guesses each workout's type from WHOOP's activity, strain and heart rate zones. When it guesses wrong, tag it in a tap from your own session types, or tap Edit session types to rename them or add your own. Your tag always wins.
Your last 40 scored workouts, newest first, each with the change in your HRV the next morning. Spot the one session that knocked you back, then fix its type if it landed in the wrong row.
Sleep on a schedule
How long you actually sleep against WHOOP's sleep need, averaged over your healthy nights, plus when you usually fall asleep and wake and which one is steadier.
ZONAL counts back from your wake target, WHOOP's sleep need and your usual time awake in bed to give you one time for tonight. Set a goal wake and the target moves 15 minutes earlier each week.
Next-morning recovery and HRV grouped by when you went to bed, so you can see which bedtimes lead to your best mornings. Groups with too few nights are marked as too few to trust.
Get ahead of jet lag
When your WHOOP's time zone moves 2 hours or more from home, Today offers a travel plan: one to four days of light, sleep and training tips to get your body clock onto local time.
Set the hours ahead or behind and your dates. The plan starts on its own the day you leave, and travel mode ends after the day you fly home.
Jet lag pulls HRV, resting heart rate and sleep off your usual. With this on, travel days are left out of your normal, trends and effects, the same way sick days are.
Track weight, body fat and VO2 max
Pick goals for body weight, body fat and VO2 max. They're tracked by week, Monday to Sunday, so day-to-day swings don't move anything.
WHOOP keeps your current weight but no history. Log one value a week, for any of the last 52 weeks, and ZONAL keeps the history for you.
Each goal gets a week-by-week chart against its goal line. Once 3 or more weeks are logged, ZONAL projects when you'll reach it from your last 4 weeks.
Frequently asked questions
How ZONAL works, what it does with your WHOOP data and how to get started.
What is ZONAL?
ZONAL is a companion app for WHOOP members. Each morning it turns your WHOOP recovery, sleep, strain and workouts into one score and a plain call: go, caution or swap. It also forecasts tomorrow's recovery, shows what moves your numbers and puts together weekly and monthly reports.
Who is ZONAL for?
WHOOP members who like to dig into their numbers and use them to train smarter: athletes working toward a race or a goal, people planning their next training block, and anyone who wants more out of the data WHOOP already collects. ZONAL goes deep on purpose, with trends, reports and experiments, while the morning call keeps each day simple.
Does ZONAL replace WHOOP?
No. ZONAL is an add-on for WHOOP members, not a replacement. You keep your WHOOP band, membership and app. ZONAL signs in with your WHOOP account, reads your data and adds its own features on top, like the daily go, caution or swap call, tomorrow's recovery forecast, weekly reports and 14-night experiments.
Is there an app to download?
No download needed. ZONAL runs in your phone's browser at band.getzonal.com. Add it to your Home Screen and it opens like any other app.
Is ZONAL still in beta?
Yes. ZONAL is in beta and free while we test it. We're opening it to a limited number of WHOOP members, and what testers tell us shapes the version we launch. Sign in with WHOOP to join while spots are open.
How is the ZONAL Score worked out?
It blends your WHOOP Recovery, last night's sleep and Load, which compares your last 7 days of strain with your last 28. A run of hard days pulls it down even when one good night lifts your recovery.
What do go, caution and swap mean?
Go: a hard session fits today. Caution: keep the hard session but trim the volume. Swap: trade the hard session for zone 2 or a light lift. The chips under the call show what drove it, like your score, HRV and resting heart rate.
When does ZONAL call my HRV low?
When this morning's HRV is about one typical swing or more below your normal, measured over your last 28 healthy mornings. Resting heart rate works the same way in the other direction. Either one keeps the call from being go.
How long before ZONAL is useful?
If you already wear WHOOP, ZONAL builds your normal from your history on day one. Parts that need more data, like Why today's recovery or Long-term stress, show what they're still learning and turn on once there's enough.
What happens when I'm sick?
Tap + then Sick period to mark it. Sick days are left out of your normal, the call stays Swap until your resting HR and HRV are back near your normal, and you end it with I'm recovered. Each illness gets its own page, and pacing mode can ease you back in.
How do experiments decide if a habit worked?
You keep a habit for 14 nights and ZONAL compares those mornings with the four weeks before. It only says Helped or Hurt when the change is bigger than your mornings normally swing. Otherwise it says No clear effect.
What does travel mode do?
When your WHOOP's time zone jumps 2 hours or more, ZONAL offers a short plan to adjust, about one day per two hours of change. You can also plan a trip ahead and leave travel days out of your normals.
Can I ask an AI app about my data?
Yes. Connect ZONAL to Claude, ChatGPT or Cursor and ask about your recovery, sleep and training in plain words.
What WHOOP data can ZONAL see?
Only what members approve. They sign in with WHOOP OAuth and grant read-only access to their profile, body measurements, recovery, cycles, sleep and workouts. ZONAL can't change anything in WHOOP.
How is the data stored?
WHOOP data, names, emails and sign-in tokens are stored encrypted. Nothing is sold, used for advertising or used to train AI.
How do I delete my data?
Go to Settings, Data, Delete my data. It erases everything ZONAL holds and revokes its WHOOP access.
How is WHOOP credited?
WHOOP data is labeled "Data by WHOOP" and shown in WHOOP's recovery colors. The ZONAL Score is labeled as ZONAL's own.
Is ZONAL medical advice?
No. ZONAL is for training and general wellness. It isn't a medical device and doesn't diagnose, treat or prevent any condition. Talk to a doctor before making health decisions.
Insights
How to read your WHOOP recovery, HRV and strain, and train around them. From the team building ZONAL.
Travel, Time Zones and WHOOP Recovery: How to Read the Change
Travel can disrupt sleep before jet lag even starts. How to read your WHOOP recovery away from home and plan light, sleep and training around a trip.
Resting Heart Rate on WHOOP: What's Normal for You?
What your WHOOP resting heart rate means, why your own baseline matters more than anyone else's number, and what to do when it changes.
How to Use a Recovery Forecast to Plan Your Training Week
Use a recovery forecast to keep your training week flexible: plan hard sessions, protect sleep and adjust without chasing green scores.
Start tomorrow knowing where you stand
Sign in with your WHOOP account. If you already wear WHOOP, ZONAL builds your normal from your history on day one.
