Beyond Garmin Connect
How to Export Your Whoop Data — and What Whoop Leaves Out
August 2, 2026
The short answer
Whoop documents one self-service export: a Data Export request in the mobile app, which emails you a link to several CSV files covering your whole account history. That link expires after seven days, and CSV is the only format Whoop names anywhere in that documentation.
What surprises people is the other half. Your Recovery score, your Strain, your Sleep Performance percentage — those numbers are in the file. What is not in the file is the arithmetic that produced them, and no export from any vendor has ever contained that. You can get the data out. You cannot get the model out.
A note on where this comes from. gneta's data and authority sit on the Garmin side, and Whoop is not a platform we have a year of poking at. So this guide is built from Whoop's own support articles, its developer documentation and its privacy policy, and every step below links to the page it came from. Where two official Whoop pages disagree with each other, and they do, I say so instead of picking the tidier one.
Worth exporting for: keeping your history before you cancel, or feeding your own analysis. Note what is missing from that list. You cannot migrate a Whoop history into another training platform the way you can move a folder of Garmin FIT files or a COROS bulk export, because a CSV of daily summaries is not an activity archive.
The documented routes out
| Route | Where | Format | Covers |
|---|---|---|---|
| Data Export | Whoop app. iOS: More > App Settings > Data Export. Android: More > Data Export | Multiple CSV files | Cycles, sleeps, workouts, journal entries |
| Health report | Whoop app, Health Monitor | 30- or 180-day vitals trends | |
| Developer API | developer.whoop.com, OAuth 2.0 | JSON | Cycle, recovery, sleep, workout, user, body measurement |
| Privacy request | privacy.whoop.com "Data Management", or privacy@whoop.com | Not documented | Personal data Whoop holds about you |
| Partner sync | Whoop app, Integrations | Platform-native | Strava, TrainingPeaks, Apple Health, Google Health Connect |
There is no FIT, GPX, TCX or KML anywhere in that table. Whoop's export article says your data "will be delivered in multiple CSV files" and never mentions another format. That is the structural difference between Whoop and a watch: Whoop has no activity-file model to export from. A workout on Whoop is a row, not a file.
Requesting the export
Whoop's support article gives four steps: open the app and go to Data Export (iOS routes through App Settings first, Android does not), confirm your email address, select Create Export, then wait for an email with a download link "within 24 hours." The link expires after seven days.
Whoop's own announcement post from June 2026 describes a different flow: tap the menu icon, choose Data Export, choose the date range, tap Export. It also says you can export "directly from the WHOOP app or web dashboard," and puts the usual turnaround at "a few minutes," with up to 24 hours only for large requests. The support article mentions neither a date-range picker nor a web dashboard. Both pages are current, both are Whoop's, and they do not describe the same feature.
What is in the CSV files
| File | Data included |
|---|---|
| Physiological Cycles | Recovery scores, RHR, HRV, strain, energy burned, heart rate, sleep onset and wake times, sleep stages, SpO2 and skin temperature on Whoop 4.0+ |
| Sleeps | Total sleep time, sleep debt, sleep efficiency, sleep performance, respiratory rate, time in light, deep and REM |
| Workouts | Activity name, duration, strain, heart rate zones, energy burned, GPS data if enabled |
| Journal Entries | Your self-reported behaviours and habits |
Two things to know before you open these. Whoop organises rows by physiological cycle, sleep to sleep, rather than by calendar day, so joining this against anything date-indexed forces you to decide which day a cycle belongs to. And the Journal Entries file is the one most people ignore and shouldn't: it is the only place your own labels sit next to your own physiology, which makes it the only part of the export that can answer a question Whoop's app didn't already ask.
What does not come out
No signal. Every row above is a summary. Whoop's API scopes describe what its data model contains: read:cycles returns "daily Strain and average heart rate," read:workout returns "activity Strain and average heart rate," read:recovery returns "score, heart rate variability, and resting heart rate." Averages, not traces. No beat-to-beat RR intervals, no raw PPG, nothing you could recompute an HRV figure from.
No route files. GPS makes it into the Workouts CSV as data, but Whoop publishes no way to get a track out as a file. The documented path for GPS is the Strava integration, which uploads the route only if "Track Route" was toggled on when you started the activity in Whoop.
No HRV in Apple Health. Whoop's Apple Health article states flatly that "WHOOP does not export HRV data to Apple Health at this time," and explains why the two would not agree anyway: Apple Health stores HRV as SDNN, Whoop computes RMSSD. Two different statistics over the same heartbeats. If you were planning to route Whoop data out through Apple Health, the metric you most likely wanted is the one that does not make the trip.
No model. This is the one that matters. The scores travel fine as numbers: Whoop pushes nine metrics to TrainingPeaks, including Recovery Score, and posts Recovery Score alongside Strava activities. But a 62% Recovery arriving in TrainingPeaks is a label. Nobody outside Whoop can reproduce it, audit it, or recompute it from your RHR, HRV, respiratory rate and sleep, because that function has never been published. Doherty and colleagues at University College Dublin catalogued 14 composite wearable scores across 10 manufacturers in 2025 and found none of them disclosed an exact formula, which we covered when we compared Garmin, Whoop and Oura recovery scores.
Here is why that gap matters less than it sounds, and it is the one place I can put our own numbers on the table. In our Garmin study of recovery signals we ran within-athlete correlations across 82 athletes and found the day's Body Battery peak tracked that night's overnight HRV at a median rho of 0.674, with 100% of athletes positive. Cohort caveat, mandatory: those are self-selected Garmin owners who connected a training-analytics app, so likely fitter and more data-curious than average. And to be exact about the limit of that finding, it is Garmin data. We have measured nothing on Whoop and I am not going to pretend otherwise.
What it supports is the general principle. A proprietary recovery score leans heavily on a small number of physiological inputs, and those inputs are exactly what the CSV gives you. So the score is the part that does not survive the export, and the score is also the part carrying the least independent information. You lose the packaging and keep the contents.
The data-rights route, when the app route is not enough
Whoop is a subscription service holding health data about an identified person, which puts it squarely inside GDPR and the US state privacy laws. Its privacy policy, last updated 13 April 2026, spells out a portability right for European, UK and Swiss residents: "You can ask for a copy of your Personal Data in a machine-readable format. You can also request that we transmit the data to another controller where technically feasible."
Residents of California, Colorado, Connecticut, Texas, Virginia and ten other named states get an access right instead: "You can request a copy of the Personal Data that we maintain about you," plus deletion, correction, and the right to appeal a refusal.
The route for both is the same: the "Data Management" feature at privacy.whoop.com, or an email to privacy@whoop.com. Whoop will ask you to complete a verification form first. Whoop MG health data (ECG, irregular heart rhythm notifications, Blood Pressure Insights) is handled separately, and Whoop warns that deletion of it "may be restricted for compliance reasons" even though exports are available.
My opinion, plainly: the portability right as written is already satisfied by the CSV button, and that is the problem. "Machine-readable" is a low bar that a spreadsheet of vendor-computed scores clears without effort. The thing you would actually need to move to a competitor is the definition of Recovery, and no privacy law in force gives you a right to that. The gap is legal, not technical.
Programmatic access
Whoop runs a public OAuth 2.0 API with self-serve app registration. The published limits are specific: 100 requests per minute, 10,000 per day, and an unapproved app can serve 10 Whoop members before it needs approval to go wider. Six read scopes cover recovery, cycles, workouts, sleep, profile and body measurements.
For personal use this is a genuinely open door, and more open than Garmin's commercial-approval process. You register an app, authorise it against your own account, and pull JSON on a schedule. It gives you the same summary layer as the CSV, in a form you can automate. The tools that read raw activity files will not help you here, because there are no raw activity files to read.
Frequently Asked Questions
Can I export Whoop data as a FIT or GPX file?
No. Whoop's export documentation names one format, CSV, and describes no activity-file export. GPS routes leave Whoop only through the Strava integration, and only when Track Route was enabled at the start of the activity.
Does the export include my Recovery and Strain scores?
Yes. Recovery scores and strain are listed in the Physiological Cycles CSV, and sleep performance is in the Sleeps CSV. What is absent is any way to verify or recompute them.
How long does a Whoop data export take?
Whoop's support article says within 24 hours. Whoop's own announcement post says usually a few minutes, with up to 24 hours for a large date range. The download link expires seven days after it arrives.
Can I get my Whoop data after I cancel my membership?
Whoop's guidance is to request the export while the account is still active and download the file before the membership expires. After that, the documented route is a privacy request at privacy.whoop.com or privacy@whoop.com rather than the in-app button.
Does Whoop send my data to Apple Health?
Some of it. Workouts, active energy, heart rate, sleep, resting heart rate, respiratory rate, SpO2 and optionally steps go across. HRV does not.
Whoop is the cleanest example of something we keep running into across every brand we write up, including Polar and Suunto: the export tells you what the sensor saw, and the subscription tells you what it meant. Cancel the subscription and the CSV keeps every column it had. It just stops being able to tell you anything you didn't already write down yourself, which is a decent argument for keeping the measurements rather than the interpretations in the first place.
Official Whoop documentation used here: How to Export Your Data · Whoop data export announcement · Strava integration · TrainingPeaks integration · Apple Health integration · developer platform · rate limits · full privacy policy
