Manual method
Request your WHOOP measurements as CSV files from the mobile app.
- Open WHOOP and tap the bottom-right menu/More icon.
- Open Data Export. On some iOS versions it sits under App Settings.
- If a date-range selector appears, choose the history you want. Confirm the email destination, then tap Export or Create Export, depending on the screen shown.
- Download the emailed package and preserve all its CSV files together.
Coverage and limitations: The export covers available metrics such as sleep, recovery, strain and journal entries. Additional health data depends on device and membership. WHOOP groups some data by physiological cycles, which do not necessarily match calendar days; retain the original timestamps and headers.
Size and time to allow
Illustrative small / central / large case: 0.005 / 0.1 / 2 GB (decimal GB). These are planning assumptions, not a measured average per person. 100 MB is an illustrative multi-year tabular export; high-resolution or additional medical-device data can increase it.
Preparation: WHOOP says many exports arrive within minutes, with large histories taking up to 24 hours. Its support instructions give download links a seven-day lifetime, so save the package promptly.
For the central 0.1 GB example, network transfer alone is approximately:
| Connection | Estimated transfer |
|---|---|
| 10 Mbps | 1.9 minutes |
| 50 Mbps | 23 seconds |
| 100 Mbps | 11 seconds |
Assumes 70% sustained use of the stated connection. Provider throttling, many small files, retries, local extraction and copying add time. For online backup use your upload speed. These are not estimates of the provider’s preparation queue. See calculation and large-file advice.
Store and verify the archive
The example is small enough for an encrypted USB key, external drive or private cloud folder. Choose a second independent copy as well; a single USB key is easy to lose and a sync folder alone can propagate deletion. For health records, restrict access and avoid shared-family/public-link destinations; keep encryption recovery information separately.
Create whoop/YYYY-MM-DD/originals/, preserve the untouched download, and extract a separate working copy when needed. Allow extra free space for archive plus extraction; compressed text can expand far beyond twice its size. Record account/scope, export date, date coverage and missing items in a local README without passwords.
Check several CSV categories and date ranges; confirm journal records and workouts you expect are present. Reopen a sample from the second copy before deleting or replacing any source. Storage choices and verification.
Sources and review
Public documentation was reviewed on 27 October 2026. No signed-in export or restoration was performed. Account options and availability can change; follow the current provider instructions.