Totem

WRITE: set your heart-rate zones. mode=max_hr → pass max_hr (bpm) and Whoop recomputes the 5 zones; mode=custom → pass all 5 zones (ZONE_1..ZONE_5, each with min/max bpm).

Your journal entry for a date: tracked behaviors with values + human-readable names (resolved from the bundled catalog).

WRITE: trigger Whoop to auto-populate the journal from inferred behaviors (HealthKit data, workout patterns).

Search the 308-behavior journal catalog to get a behavior_tracker_id and its magnitude type for whoop_journal_log. Filter by substring, magnitude_type (bare, boolean, or magnitude), or category (Drugs & Medication, Health & Symptoms, Hormonal Health, Lifestyle, Mental Wellbeing, Nutrition, Recovery, Sleep & Circadian Health, Supplements).

WRITE: log journal behaviors for a date. A behavior is only visible in the app when it is answered, so YES_NO behaviors default to answered_yes:true. Behaviors that accept a magnitude take magnitude_value (e.g. sauna minutes, alcoholic drinks) and an optional time (ISO datetime or epoch seconds) for 'when did you stop'. Entries already answered on that date are preserved unless replace_day:true. The write is confirmed by reading the day back, not by the status code.

Community leaderboard ranking + your own position in it. Auto-discovers your first community if community_id is omitted. metric: recovery, sleep, or strain. window: day, week, or month.

Search the 372-exercise Strength Trainer catalog to get the exact exercise_id for whoop_lift_log, lift_exercise, or lift_progression. Filter by name substring, muscle, equipment, movement_pattern, or laterality (BILATERAL, LEFT, RIGHT, ALTERNATING), and read the id from the result.

WRITE: create a custom Strength Trainer exercise based on an existing official one.

Single exercise composite: metadata + recent sessions (sets with reps/weight/medal) + PRs. Pass an ID or exact official exercise name.

Recent strength workouts with per-exercise aggregates (set count, total reps, tonnage, medals). It does NOT include individual set reps/weights — for those use whoop_lift_exercise, which returns every set for one exercise across your history.

Your saved Strength Trainer templates. Pass template_id for full detail of one; omit for the list.

WRITE: log a finished strength workout — pass exercises by ID or exact name, each with sets (reps and/or weight in kg and/or time_seconds). Preview unless confirm:true.

Compact recent strength-workout overview. Uses one upstream list request; use whoop_lift_history only when per-exercise aggregates are needed.

Multi-window volume trend for a single exercise: 30-day, 6-month, year segments with avg volume + change % + per-session points. Pass an ID or exact official exercise name.

All Strength Trainer personal records: per-exercise top weight, units, date, medal.

WRITE: create or save-as a Strength Trainer workout template from exercises by ID or exact name; sets can specify reps and/or weight (kg) and/or time_seconds. Preview unless confirm:true.

Current heart rate from the strap. Returns is_recording:false + last-known BPM if not actively streaming. Check last_updated_at for staleness.

Are you currently in a tracked workout, sleep, or idle? Returns sport name + start time if active.

Current stress level (terse). Cheaper than whoop_stress if you just want the latest reading.

Whoop's performance assessment for a period — recoveries logged vs required, whether an assessment is due, and the next assessment window. period: WEEK or MONTH (default MONTH).

Read compact account preferences: journal enabled state and/or notification switches. Read-only; omit sections you do not need.

Static account + body data: name, email, height, weight, max HR, resting HR, hidden metrics, stealth mode.

WRITE: change any profile field(s) — pass ONLY what you want to change and the tool fetches your current profile and merges, backfilling everything you didn't touch (Whoop's PUT is non-partial and 422s on a sparse body). Weight is kg and height is meters; preview unless confirm:true.

ESCAPE HATCH: call any Whoop endpoint directly — use only when no specific tool fits, and look up the exact path with whoop_endpoints first. Mutating methods (POST/PUT/DELETE) require confirm:true.

Recovery deep-dive: score, state, HRV and RHR (each with baseline), respiratory rate, SpO2, skin temp, and sleep performance. (The generic contributors[] array and calibration_state are empty in the current tile shape — the per-metric data is in the typed fields.)

Last night's sleep deep-dive: all 4 stages (REM/light/SWS/wake) with durations + percentages, the full per-stage hypnogram, efficiency, performance, consistency, disturbances, and in-sleep heart rate. (Sleep HRV, respiratory rate, debt, and latency aren't exposed by this endpoint and return null.)

WRITE: change a sleep's start and/or end time. Resolves the sleep's activity_id from `date` (default today); pass start and/or end (ISO-8601, any offset — sent as UTC), an omitted bound keeps the current value. Set resolve_overlaps:true if the new window overlaps an adjacent sleep/nap. Preview unless confirm:true.

Recommended bedtime/wake time + sleep need breakdown (baseline + debt + strain need) + smart-alarm eligibility.

Current Smart Alarm state: schedules (per-day-of-week) + global prefs (lower/upper bounds, goal mode, enabled).

WRITE: update Smart Alarm. To change WHEN the alarm wakes you, use mode=schedule (needs schedule_id + latest_wake_time) — that's the setting that actually controls the wake time. mode=preferences sets the global goal + enable flags, but its lower/upper_time_bound are ignored by the server whenever an explicit schedule exists, so don't use it to set a wake time. master_enable / master_disable turn the whole system on/off. For schedule/preferences, call whoop_smart_alarm first for the schedule_id + current values, then resend with your edits (these replace, not merge).

Search the 203-sport catalog (numeric sport_id ↔ name) to get the exact sport_id for whoop_activity_create. Filter by a substring of the sport name and read the id straight from the result rather than guessing one.

Day strain deep-dive: score, calories, avg/max HR, time in 6 HR zones, workouts count, steps, strength activity time.

Stress monitor for a day: timeline buckets (15-min), current level, baseline, daily min/peak.

WRITE: log women's-health symptoms for a date via menstruation (none, spotting, light_flow, medium_flow, heavy_flow), cervical_mucus (5 discharge types — see the param enum; omit to clear), and/or symptoms[] referencing behavior_tracker_ids. Women's-health tracking must be set up.

Composite snapshot for today: recovery score, sleep performance + stages, day strain so far, workouts logged today, current activity state.

Trend for one metric across week / month / 6-month windows — per-day points, aggregate stats, and delta vs the prior window. metric is exactly one of: HRV, RHR, RECOVERY, DAY_STRAIN, CALORIES, STEPS, AVERAGE_HR, HOURS_V_NEED, HOURS_V_NEEDED_PERCENT, TIME_IN_BED, SLEEP_PERFORMANCE, SLEEP_EFFICIENCY, SLEEP_CONSISTENCY, SLEEP_DEBT_POST, RESTORATIVE_SLEEP, HR_ZONES_1_3, HR_ZONES_4_5, RESPIRATORY_RATE, STRENGTH_ACTIVITY_TIME, STRESS, STRESS_DURING_SLEEP, STRESS_DURING_NON_STRAIN, VO2_MAX, BODY_COMPOSITION, WEIGHT.

Compact trend summaries for up to five requested metrics. Per-day points are omitted unless include_points is true.

EXPERIMENTAL: Weekly-plan progress in a compact form. Its upstream endpoint has not yet been verified against a live account.

Single workout full detail: strain, HR curve, HR zone durations, calories, distance, sport. Strength workouts also include MSK summary. Note: a just-created/logged activity stays 'pending' for a while and errors here until Whoop scores it.

Recent workouts — sport, start/end, duration, strain, avg/max HR, and calories. Optional sport-name filter, limit (≤25), and start/end date range; use whoop_workout(activity_id) for one workout's full detail (HR curve, zones).