# How to Use WHOOP: Setup, WHOOP Coach AI, Your Data, and What It Works With > How to use WHOOP 5.0: setup, how WHOOP Coach uses a third-party AI model with de-identified data, lab uploads, and answers on ChatGPT, Strava, Home Assistant and MCP. - Canonical URL: https://webofmike.com/ai-life/health/rings-bands/how-to-use-whoop/ - Author: Mike Moore (https://webofmike.com/about/) - Published: 2026-11-04 - Last modified: 2026-11-04 - Tags: AI Life, How-to - Cite as: Mike Moore, "How to Use WHOOP: Setup, WHOOP Coach AI, Your Data, and What It Works With", Web of Mike (webofmike.com), 2026-11-04. https://webofmike.com/ai-life/health/rings-bands/how-to-use-whoop/ [AI Life](/ai-life/) / [Health](/ai-life/health/) / [Rings & Bands](/ai-life/health/rings-bands/) / [Guides](/ai-life/guides/) Read the full review first if you are still deciding: [WHOOP 5.0 Review](/ai-life/health/rings-bands/whoop-5-review/). ## Getting started 1. WHOOP is a membership. You join, then the band ships with it ([WHOOP membership](https://www.whoop.com/us/en/membership/)). 2. Install the WHOOP app, pair the band, and wear it day and night. WHOOP lists 14+ days of battery ([WHOOP](https://www.whoop.com/)). 3. Give it a few days. Sleep, Strain and Recovery scores compare you with your own baseline, so the first days are a warm-up. 4. Connect only the integrations you want. WHOOP says it works with Strava ([WHOOP](https://www.whoop.com/us/en/thelocker/how-whoop-and-strava-work-together/)). ## How the AI works - **What it is:** WHOOP Coach, a chat assistant in the app that answers questions using your WHOOP data. - **Which model:** WHOOP's privacy policy says Coach is generative AI "using a third-party LLM partner" ([WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/)). At launch WHOOP said it was built on OpenAI's GPT-4 ([Wareable](https://www.wareable.com/wearable-tech/whoop-launches-gpt-4-ai-coach)). - **What leaves WHOOP:** WHOOP says only de-identified WHOOP metrics go to the model partner, under a zero retention and zero training policy. It asks you not to type identifying details into Coach ([WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/)). - **What WHOOP keeps:** your Coach chat history. WHOOP says you can delete a chat by swiping left on it, or ask Membership Services to delete it ([WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/)). - **Lab uploads:** WHOOP lets members upload past lab result PDFs or screenshots, and Coach can talk about them ([WHOOP press release](https://www.whoop.com/us/en/press-center/whoop-launches-advanced-labs-uploads-us/)). ## Using WHOOP Coach well Ask about your own trends: "why was my recovery low after travel" gets a better answer than a general health question. Don't paste in your name, address or other identifying details, per WHOOP's own guidance. WHOOP is a wellness product. Some tiers list heart features, but this guide makes no medical claims. Talk to a doctor about your health. ## WHOOP FAQ: what it can do and what it works with ### Which AI model does WHOOP Coach use? WHOOP says Coach uses a third-party LLM partner. At launch WHOOP said it was built on OpenAI's GPT-4. Source: [WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/), [Wareable](https://www.wareable.com/wearable-tech/whoop-launches-gpt-4-ai-coach). ### Does WHOOP send my data to OpenAI? WHOOP says only de-identified WHOOP metrics go to its model partner, under a zero retention and zero training policy. Source: [WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/). ### Can I delete my WHOOP Coach chats? Yes. WHOOP says you can swipe left on a chat to delete it, or ask Membership Services. Source: [WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/). ### Does WHOOP work with Strava? Yes. WHOOP says activities can sync between WHOOP and Strava. Source: [WHOOP](https://www.whoop.com/us/en/thelocker/how-whoop-and-strava-work-together/). ### Does WHOOP work with ChatGPT, Claude or MCP? WHOOP does not list a ChatGPT or Claude connection or an MCP server. WHOOP Coach is the built-in AI. Be careful with unofficial WHOOP MCP servers: they hold your health data and an account token. Source: [WHOOP privacy policy](https://www.whoop.com/us/en/full-privacy-policy/). ### Does WHOOP work with Home Assistant? Home Assistant does not list an official WHOOP integration. Source: [Home Assistant integrations](https://www.home-assistant.io/integrations/). ## Connecting AI agents safely If you hook a device or account up to an AI agent, the agent gets the same access you do. I write about doing that safely: - [Shadow MCP servers](/shadow-mcp-servers/) - [MCP agent identity: what shipped](/mcp-agent-identity-gap/) ## Related - [WHOOP 5.0 Review](/ai-life/health/rings-bands/whoop-5-review/) - [How to use Oura Ring](/ai-life/health/smart-rings/how-to-use-oura-ring/) - [How to use Samsung Galaxy Ring](/ai-life/health/smart-rings/how-to-use-samsung-galaxy-ring/) - [All how-to guides](/ai-life/guides/) - [Rings & Bands hub](/ai-life/health/rings-bands/) - [Black Friday deals](/ai-life/deals/black-friday/)