Are you in a position to perform at your very best? The desire to optimize performance is not exclusive to elite athletes. In fact, we’d all like to reach our potential—on the field and off. Measuring resting heartrate, HRV and sleep performance helps us understand what’s going on with our bodies and how prepared we are to perform. So, what is the best way to leverage data to achieve peak performance and improve our overall health?
Kristen Holmes is the Vice President of Performance Optimization at WHOOP, a data and analytics company empowering users to perform at a higher level through a deeper understanding of their bodies. The WHOOP wearable gives feedback around strain, recovery and sleep, allowing users to course correct as necessary and put themselves in the best possible position to perform. In her role as VP, Kristen works with tactical, professional and NCAA athletes and teams to optimize their use of the WHOOP system and understand how to best action the data. She is also a former member of US National Field Hockey Team and one of most successful coaches in Ivy League history, winning 12 league titles in 13 seasons as Head Coach of the Princeton University Field Hockey Team.
Today, Kristen joins us to explain what differentiates WHOOP from its competitors like the Oura Ring and Apple Watch, describing how athletes use the WHOOP recovery score to drive healthy training adaptations. She walks us through the research around the impact of access to data, discussing how it can improve the duration and quality of sleep as well as physical performance. Kristen also offers insight into who might benefit most from WHOOP, from elite athletes to third-shift workers to individuals in high-risk jobs. Listen in to understand how breath work influences your nervous system and learn how a gratitude practice—in combination with quality sleep and nutrition—can improve recovery and optimize performance!
Topics Covered [0:59] How Kristen discovered WHOOP
Coaching, teaching performance optimization at Princeton
Use metrics to help athlete course correct + peak for event
Building platform similar to WHOOP, introduced to Will
[5:13] The fundamentals of WHOOP
Use data analytics to give user feedback
Measures cardio load (strain, recovery + sleep)
Green and blue light tracks data 24/7
[9:05] What differentiates WHOOP from its competitors
Recovery algorithm measures HRV during last episode of sleep
Train algorithm with WHOOP data, run validation concurrently
99% accuracy in identifying time awake vs. asleep
[14:46] How to read the WHOOP recovery score
Green = prime to perform
Yellow = cautious of volume + intensity
Red = under-recovered
[17:18] How athletes use the WHOOP recovery score
Use #s to drive healthy training adaptation
Add recovery modalities (i.e.: nap, water, etc.)
[19:17] The research re: the impact of access to data
Get more sleep (7:51 vs. 6:14), perform 27% better
Improved duration + efficiency of sleep, duration + intensity of exercise
[23:41] The data WHOOP would like to add moving forward
Meal timing, content and quality
Impact of nutrition on sleep
[26:01] The skepticism around the ability to measure deep sleep
Research indicates WHOOP at least 76% accurate
[27:38] Kristen’s insight on how to use WHOOP
Focus on improving sleep (foundational level)
Understand impact of daystrain on heart
Choose community feature to share with coach
[31:39] Who are the primary users of WHOOP
Elite athletes + military
Moving into corporate space
Opportunity in high-risk jobs, night shift workers
[35:47] Why sleep medication is not a good long-term solution
Improves duration but quality of sleep compromised
Doesn’t address root cause (manage stress during day)
[41:00] How breath work impacts your WHOOP data
Effective intervention to manage strain, improve sleep
Immediate impact on nervous system
[43:25] The different versions of WHOOP
Consumer platform ($30/month for data, feedback)
Elite license includes on-site training + education
[48:29] The physical components of WHOOP
One-size strap with hardware
Different colors, styles of bands
[52:13] Kristen’s tips on improving HRV and recovery scores
Gratitude practice and alignment with values
Deep nasal breathing (45 seconds)
Water and nutrient-rich foods
Learn More About Kristen Holmes WHOOP
WHOOP on Twitter
WHOOP on Instagram
Kristen on LinkedIn
Resources Oura Ring
Apple Watch
Air Force Research Laboratory
Australian Institute of Sport
WHOOP Study with Korey Stringer Institute
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