WHOOP Podcast Understanding Strain: Kristen Holmes and Emily Capodilupo break down how the WHOOP strain metric works, and how it can improve your training.
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Jun 4, 2019 
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Familiar Scale Makes Strain Intuitive
- WHOOP based its strain scale on the Borg 0–20 scale and added 21 as a signature top-end point.
- The chosen scale is arbitrary but intentionally familiar to athletes for intuitive use.
Strain Reflects Cardiovascular Load
- Strain measures cardiovascular load only, not musculoskeletal load.
- The score is individualized so the same number reflects relative effort across fitness levels.
Why Steps Fall Short
- WHOOP avoids step counts because steps are sport-specific and limited in meaning.
- Strain is sport-agnostic and credits equivalent cardiovascular effort across activities like swimming or running.