Methodology
How every number on this site gets from a wrist sensor or a lab draw to a chart.
Funding
This is self-funded — no sponsor, no affiliate partnership, no company providing free hardware or lab panels in exchange for coverage. Every Whoop, Garmin, and Rythm draw on this site is paid for personally. That's a deliberate constraint, not an oversight: a sponsored study has an incentive to publish favorable results. This one doesn't.
Sleep
Sleep Efficiency
Whoop · daily
Normal ≥70 %, optimal ≥85 %
Time asleep divided by time in bed, per Whoop.
Sleep Efficiency
Garmin · daily
Normal ≥70 %, optimal ≥85 %
Time asleep divided by time in bed, per Garmin.
Sleep Duration
Whoop · daily
Normal 5.5–10.0 hr, optimal 7.0–9.0 hr
Total time asleep, per Whoop.
Sleep Duration
Garmin · daily
Normal 5.5–10.0 hr, optimal 7.0–9.0 hr
Total time asleep, per Garmin.
Deep Sleep
Whoop · daily
Normal 10–30 %, optimal 15–23 %
Share of sleep spent in slow-wave (deep) sleep, per Whoop.
REM Sleep
Whoop · daily
Normal 15–30 %, optimal 20–25 %
Share of sleep spent in REM, per Whoop.
Sleep Consistency
Whoop · daily
Normal ≥50 %, optimal ≥80 %
Whoop's night-to-night bed/wake time consistency score.
Recovery
HRV
Whoop · daily
Normal ≥40 ms, optimal ≥60 ms
Heart rate variability (rMSSD), per Whoop.
HRV
Garmin · daily
Normal ≥40 ms, optimal ≥60 ms
Heart rate variability (rMSSD), per Garmin.
Resting Heart Rate
Whoop · daily
Normal 35–70 bpm, optimal ≤55 bpm
Overnight resting heart rate, per Whoop.
Resting Heart Rate
Garmin · daily
Normal 35–70 bpm, optimal ≤55 bpm
Overnight resting heart rate, per Garmin.
Recovery Score
Whoop · daily
Normal ≥34 %, optimal ≥67 %
Whoop's composite daily recovery score.
Training
Strain
Whoop · daily
No reference range — logged, not judged.
Whoop's 0-21 cardiovascular strain score. No target — logged, not judged.
Acute:Chronic Load Ratio
Whoop · daily
Normal 0.80–1.50, optimal 0.80–1.30
7-day training load divided by 28-day training load.
Training Hours
Whoop · daily
No reference range — logged, not judged.
Logged training time. Referenced from both the Output and Activity panels — one fact, two presentations.
Hormones
Total Testosterone
Rythm · monthly
Normal 300–1000 ng/dL, optimal 600–900 ng/dL
AM Cortisol
Rythm · monthly
Normal 6.0–23.0 µg/dL, optimal 10.0–18.0 µg/dL
SHBG
Rythm · monthly
Normal 10–57 nmol/L
Metabolic
Fasting Glucose
Rythm · monthly
Normal 65–99 mg/dL, optimal 75–86 mg/dL
HbA1c
Rythm · monthly
Normal ≤5.7 %, optimal ≤5.3 %
Fasting Insulin
Rythm · monthly
Normal ≤25.0 µIU/mL, optimal ≤6.0 µIU/mL
Inflammation
hs-CRP
Rythm · monthly
Normal ≤3.00 mg/L, optimal ≤1.00 mg/L
IL-6
Rythm · monthly
Normal ≤5.0 pg/mL, optimal ≤2.0 pg/mL
Thyroid
TSH
Rythm · monthly
Normal 0.40–4.50 mIU/L, optimal 1.00–2.50 mIU/L
Free T3
Rythm · monthly
Normal 2.3–4.2 pg/mL
Free T4
Rythm · monthly
Normal 0.80–1.80 ng/dL
Nutrients
Vitamin D, 25-OH
Rythm · monthly
Normal 20–100 ng/mL, optimal 40–60 ng/mL
Vitamin B12
Rythm · monthly
Normal 200–900 pg/mL, optimal 400–700 pg/mL
Ferritin
Rythm · monthly
Normal 20–250 ng/mL, optimal 50–150 ng/mL
Magnesium, RBC
Rythm · monthly
Normal 4.0–6.4 mg/dL, optimal 5.0–6.0 mg/dL
Blood Health
Hemoglobin
Rythm · monthly
Normal 13.5–17.5 g/dL
Hematocrit
Rythm · monthly
Normal 38.8–50.0 %
White Blood Cells
Rythm · monthly
Normal 4.5–11.0 K/µL
ApoB
Rythm · monthly
Normal ≤90 mg/dL, optimal ≤60 mg/dL
Cognition
Reaction Time
Self-reported · daily
No clinical reference range — tracked against this study's own baseline. Lower is better.
Simple reaction-time test, daily. No clinical reference range exists for this.
N-Back Accuracy
Self-reported · daily
No clinical reference range — tracked against this study's own baseline. Higher is better.
2-back working memory test accuracy, daily.
Behavior
Urge to Check
Self-reported · daily
No clinical reference range — tracked against this study's own baseline. Lower is better.
Self-logged count of phone-check urges noticed and resisted.
Screen Time
Self-reported · daily
No clinical reference range — tracked against this study's own baseline. Lower is better.
Logged discretionary screen time.
Focus Rating
Self-reported · daily
No clinical reference range — tracked against this study's own baseline. Higher is better.
Subjective end-of-day focus rating, 1-10.
Social
Instagram Followers
Instagram · monthly
No clinical reference range — tracked against this study's own baseline. Higher is better.
Followers on @bstewracing, logged by hand from the platform.
YouTube Subscribers
YouTube · monthly
No clinical reference range — tracked against this study's own baseline. Higher is better.
Subscribers on @bstewracing, logged by hand from the platform.
X Followers
X · monthly
No clinical reference range — tracked against this study's own baseline. Higher is better.
Followers on @bstewracing, logged by hand from the platform.
TikTok Followers
TikTok · monthly
No clinical reference range — tracked against this study's own baseline. Higher is better.
Followers on @bstewracing, logged by hand from the platform.