WHOOP 3.0 Review: WHOOP vs Apple Watch

You’ve certainly seen or at least heard of the Apple Watch. In addition to Apple’s popular product, you may also have noticed a growing number of devices being worn people’s wrists—all of which do a whole lot more than tell time. Fitbit, for example, is “wearable” you may also have heard of, and WHOOP Strap 3.0 is another. If you are into fitness, and you haven’t heard of WHOOP, you sure will soon as the device has some incredible health-centric features and technology.

In the world of fitness, trackers, and smartwatches, there can only be one. You may not wear WHOOP on one arm, and an Apple watches on the other. So you have to decide which product is best for you? Here is my whoop 3.0 review to help you make that decision.

First Off, What’s so Great About, “Wearables?”

Wearable fitness trackers, or “wearables,” are better than old-school devices that you have to carry around in your gym bag and remember to put on before every workout.

The reason is two-fold:

1) You don’t have to remember anything! The best wearables like WHOOP 3.0, the Apple Watch, and Fitbit are all minimal, and all look good all day and night. Plus, you can even comfortably sleep with them. The last thing you want is to add one more thing that you have to remember before your next workout—that’s why it’s better to get a wearable, put it on, and let the device do the rest!

2) Most people don’t realize that they burn most of their calories every day just by being alive. I go to the gym and run on the treadmill for an hour every day. Surly that burns more calories than a night of sleep, right? WRONG…The number of calories you need to burn in order to stay alive is really quite incredible.

Called the “Basal Metabolic Rate” (BMR), the number of calories you burn per day just to stay alive is around 1,650 for men and 1,500 for women. If you are a particularly large or muscular person, however, this number can be much greater.

As you can see (unless you are a professional athlete or involved in a highly physically demanding profession), odds are you are burning more calories outside of the gym than you are inside.

What Does BMR Have to Do With Wearables?

Well, I’ll tell you: BMR relates to wearables in devices like WHOOP 3.0 keep track of not just the “active” calories you burn in the gym, but also the ones you burn to keep your heart beating, your lungs breathing, your brain workings, and everything else your body needs to stay alive. Wearables, in other words, are accurate. When it comes to fitness tracking and heart rate tracking you want your WHOOP data or the data from whatever fitness tracker you use to be as accurate and comprehensive as possible.

One of the simplest (yet hardest to accept) truths about health and fitness is that if you want to lose weight, you need a caloric deficit. This is just a fancy way of saying that losing weight requires burning more calories than you consume. Wearables help you do just that by providing a clear, accurate picture of how many calories you are burning every day. They eliminate the guesswork!

Accuracy is important both for those interested in dramatic weight loss as well as those trying to get rid of stubborn fat. It may, in fact, be even more important for those trying to lose stubborn fat.


Because just 100-200 calories per-day can mean the difference between losing that stubborn stomach fat covering your abs versus seeing no results at all.

Why Did You Decide to Buy the WHOOP 3.0?

As a performance athlete and fitness entrepreneur, I took my time in choosing the right fitness tracker. I knew that by collecting data on how I trained, ate, and slept, I could greatly improve not only my life but also the lives of those I work with. So I hunkered down and did some research. The WHOOP 3.0 Strap piqued my interest for a number of reasons.

  1. You wear WHOOP 24/7: Unlike other wearables, WHOOP has a removable battery pack, so there’s no need to ever take it off.
  2. WHOOP Tracks HRV: WHOOP has the best heart rate monitor on the market, shown to be within 1-beat-per-minute accuracy versus and EKG. And it not only tracks your standard heart rate, but it also gathers analytics and makes suggestions based on your Heart Rate Variability (HRV). Using HRV data, the WHOOP tracker can tell you when you should and shouldn’t work out, how hard you should push yourself, and if your body needs a rest day. Few, if any, other wearables have these advanced types of heart-rate-based features. Just how many wearables can you think of smart enough to tell you when you shouldn’t work out.
    Cody Allen WHOOP Recovery score
  3. WHOOP is specifically designed to help you improve your workout performance as well as your daily habits. Living in this day and age, we can quantify just about anything, but what use is knowing how many steps we take or what our resting heart rate is if we don’t use that raw data to improve your habits and optimize the way we live? WHOOP helps you do just that.
  4. WHOOP Gives Great Sleep Suggestions: WHOOP understands that sleep plays a critical role in overall fitness. The device measures your sleep patterns and gives fantastic suggestions that leave you feeling refreshed and rejuvenated.

In short, I knew the WHOOP 3.0 was exactly what I needed to take my performance to the next level. Click here to see a monthly report of my progress.
Cody Allen's Sleep Performance

What’s so Important About HRV?

Heart rate variability is one of the most important metrics when it comes to physical fitness.

The average resting heart rate for adult men is between 60-100 beats per minute. Let’s say we have someone, Jim, whose average resting heart rate is 60 beats per minute. Jim assumes that means his heart is beating exactly once every second per minute. But this is not actually the case. There may be two heartbeats that occur over a period of just 1.85 seconds and then two other beats that occur over a period of 2.15 seconds. These fluctuations are heart rate variability.

HRV is a highly accurate fitness indicator, and the greater your heart rate variability, the better. You will want to consider HRV when looking at things like your recovery score, another metric that is generated in real-time, and made available to WHOOP users.

Exactly why HRV is so important requires a deeper physiological understanding than I’d like to go into here. But, if you want to know more, click here.
WHOOP main screen HRV

What Has Your Experience Been with WHOOP so Far?

I’ve had an amazing experience using WHOOP. The device helped me understand which variables affect the quality of my recovery the most.
Cody Allen Day Strain

I have always been someone who trains hard, but I needed to learn how to recover. If you want optimal results, you have to push yourself to the limit. But you also need to recover smart. I’ve had the WHOOP strap for over 6-months, and my health and overall performance has dramatically improved as it has helped me improve my sleep patterns, HRV, and recovery days.

Click here to see my monthly performance assessment here.

As a Performance Athlete, How Has WHOOP Impacted What You Do?

WHOOP has helped me, and many of those I work with, get bigger, stronger, and faster. What more can you ask from a wearable?

Cody Allen's WHOOP profile

I work with a lot of people in the fitness space, and I’m confident enough in WHOOP to recommend it to anyone looking to take their performance to the next level.

Apple Watch Functionality

When it comes to wearables offering health and fitness features, the Apple watch still leads the pack in terms of popularity. This is not to say it’s the best fitness wearable, but for some people, it works well. Some of the Apple watch’s primary functionality includes:

  • Apple Watch fitness tracker: Apple’s fitness tracker measures both your active and passive fitness. One of the best things about the Apple watch is that it can send you reminders about when you should stand up, stretch, and move around. This is especially important if you have a demanding office job because many office workers let hour after hour go by without ever remembering to tear themselves away from the TV and get active.
  • The Apple Watch can also help you with heart rate data as well as with counting calories as well as the “active” calories that you burn over the course of a workout. These metrics are important as recognizing them will give you a baseline to work with when you measure your physical progress. Tiny, incremental changes that you can look at and save can make a tremendous difference in time!
  • The Apple watch has a pretty good sleep tracker that monitors hours of sleep as well as different sleep stages and deep sleep, but it doesn’t use a respiratory algorithm as advanced as the one the WHOOP 3.0 uses to track sleep. So, when it comes to sleep tracking, the WHOOP fitness band may have a leg up.
  • Another obvious great thing about the Apple watch is that it pairs seamlessly with the iPhone. However, in defense of the FitBit and WHOOP, both devices have fantastic apps that work very well with both Android and iOS.  The WHOOP app, in particular, is easy-to-use and very informative with information on sleep quality, sleep performance, a fitness tracker, strain score, and more.
  • The new, Series 5 Apple Watch has a long 18-hour battery life, but it isn’t long enough to wear all day and night and you will have to take the device off to charge.
  • Aside from functionality, the Apple Watch is stylish and comes in two sizes—38 mm and 42 mm. You can wear yours out to dinner or while you are at the gym. It is also waterproof – or, actually, it’s water-resistant* Meaning you shouldn’t jump in the pool while you have the thing on, but a bit of water shouldn’t do any real damage.
  • Some of the downsides of the Apple Watch include its flawed and often inaccurate activity tracker, cumbersome design, and the fact that it does not currently check or measure for heart-rate-variability.
  • The Apple Watch does not have anything similar to WHOOP’s strain coach feature which people can use to help guide their intensity levels in the gym or while doing activities like CrossFit or other types of exercise. The Apple Watch Series 5, though, does have many good health apps that fitness enthusiasts are sure to love.

How Does Whoop Compare to the Apple Watch?

The Apple Watch does some cool stuff and is a great product that you can use for a lot of different things. But if you are looking for something specifically geared toward personal fitness, you are going to want to go with WHOOP. You can even get WHOOP for 10% off here.

I believe WHOOP is a better overall fitness tracker than the Apple Watch as it offers more accurate information regarding the stressors on your body that impact your ability to recover. While I occasionally wear my Apple Watch for work, I find it is too bulky for the gym or intense workouts, which is when I prefer the WHOOP 3.0 Strap.

WHOOP Versus FitBit

I’ve heard good things about Fitbit, although I’ve never worn one personally. Here’s a comparison chart showing some of the differences and similarities between WHOOP and Fitbit:

What Is Your Favorite Wearable Fitness Device and Why?

WHOOP is by-far my favorite wearable. All of the data it offers is second to none.

One of my favorite WHOOP features is the recommended time to go to sleep. It tells you when you should go to sleep based on the amount of recovery you’ve reached the night before. Knowing when to go to sleep is paramount so that I can start my nighttime ritual.

Cody Allen WHOOP Sleep Cody Allen's Sleep Coach

Why Is It Important to Be Quantitative About Your Health?

I try to do everything in life as efficiently as possible. And, as the saying goes, “if you can measure it, you can manage it.”

Like everything else, you need empirical, date-driven evidence to influence how you eat, sleep, and train, as well as to better understand which variables correlate with your body’s optimal recovery.

What Kind of Things Do You Suggest People Measure Using WHOOP?

The best features are the calorie and recovery tracking.

Why is calorie and recovery tracking so important?

Because understanding how hard you should push yourself based on your level of recovery from the night before keeps you from overtraining and also allows you to push yourself more on the days, you have more in your tank.

Is WHOOP 3.0 Accurate? Is It Comfortable? And When Do You Suggest Wearing It?

Yes, WHOOP is very comfortable, you barely notice it’s on. I wear it during boxing, weightlifting, functional training, flag football, and all daily activities, which is great because the more you wear WHOOP, the more accurate its readings and suggestions become. Another great thing about WHOOP is the community, which I am now a part of. Not only can you push yourself to get in better shape, but you can see what others are doing and help encourage them, or just get a dose of much-needed motivation.


The WHOOP 3.0 Strap is an invaluable addition to my fitness arsenal. Frankly, it’s the best thing to come along since Whey, and I highly recommend it to anyone looking to be in the best shape inside and out. If you are interested in taking an intelligent, scientific approach to your training, sleep, and recovery, you need a wearable like WHOOP to provide you with the raw data and suggestions necessary for making long-term, lasting improvements. Click here for a 10% discount on your first month of WHOOP.

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