Whoop MCP Server
Ask an AI about your WHOOP recovery, sleep, strain, and workouts through a self-hosted, private MCP server that fetches data live and stores no health data.
Get a daily morning briefing: latest recovery, last night's sleep, today's strain (
get_today).Analyze recovery trends over 1–90 days: HRV, resting heart rate, SpO2, skin temperature, calibration (
get_recovery_trends).Review sleep patterns: stages, performance, efficiency, consistency, disturbances, respiratory rate, sleep need, naps (
get_sleep_analysis).Track daily strain history: strain score, calories, heart rate, steps (
get_strain_history).Inspect individual workouts: activity, duration, strain, heart rate zones, distance, elevation, calories (
get_workouts).Connect a WHOOP account via a one-time OAuth link (
get_auth_url).Use with MCP-compatible AI apps like Claude, ChatGPT, Cursor, VS Code, and Windsurf.
Deploy on Railway, Docker, or locally; data is fetched live from WHOOP, tokens are encrypted, and no health data is stored.
Click on "Deploy Server".
Wait a few minutes for the server to deploy. Once ready, it will show a "Started" state.
In the chat, type
@followed by the MCP server name and your instructions, e.g., "@Whoop MCP Serverwhat's my recovery today?"
That's it! The server will respond to your query, and you can continue using it as needed.
Here is a step-by-step guide with screenshots.
Whoop MCP Server
Your WHOOP data in whichever AI you use, or, soon, in your own code. Self-hosted, private, and open source.
Ask Claude, ChatGPT or another MCP app "How did I sleep this week?" and get the answer from your own recovery, sleep, strain and workouts. You run the server yourself: it fetches your data from WHOOP when you ask and keeps no copy, and only the apps you've allowed can reach it.
This is an independent open-source project. It uses the WHOOP API to access data from WHOOP products, and is not affiliated with, endorsed by, or sponsored by WHOOP.
Two ways in
Talk to your data. Deploy the server, connect it to your AI, and ask. Start with Setup, then Add to your AI, which also lists the apps tested so far.
Build with it. The WHOOP client inside this server (typed, tested, and careful with WHOOP's single-use refresh tokens) is being split out as a library for your own code. It isn't published yet: watch this repository's releases to hear when it is.
Built on the Whoop Developer API v2, and the Model Context Protocol (MCP), the open standard AI apps use to call tools like these.
Related MCP server: Apple Health MCP Server
Features
Everything Whoop sends, nothing hidden: every physiological field of Whoop's API, with a date on every record, zeros shown as zeros and unscored days marked as such
Recovery: daily recovery score, HRV, resting heart rate, SpO2, skin temperature, and whether Whoop is still calibrating
Sleep: bed and wake times, time asleep and in bed, awake and no-data time, light/deep/REM stages, sleep cycles, disturbances, performance, efficiency, consistency, respiratory rate, the sleep needed before each night (baseline, debt, strain, nap credit), and naps
Strain: daily strain score, calories, average and max heart rate, and steps
Workouts: activity, local start time, duration, strain, heart rate, calories, time in every heart-rate zone, distance, elevation gain and altitude change, and the share of heart-rate data recorded
Live data: every answer is fetched from Whoop when you ask, so it's always current. The server stores only its sign-ins and your encrypted Whoop tokens, never your health data
Private by default: each app signs in with a password you choose (OAuth 2.1), and only after you tick a box allowing it, so nobody else can read your data
Your choice of AI: tested live with Claude and ChatGPT; other apps that sign in with OAuth should work the same way (see compatibility)
MCP Tools
Tool | Description |
| Morning briefing: the latest recovery, last night's sleep with its need and naps, and today's strain, every field, each dated |
| Daily recovery, HRV, resting heart rate, SpO2, skin temperature and calibrating flag, with averages over the scored days |
| Nightly sleep: times, stages, performance, efficiency, consistency, disturbances, respiratory rate and sleep need; naps; averages |
| Daily strain, calories, heart rate and steps, with averages over the completed days |
| Workouts with activity, duration, strain, heart rate, calories, every heart-rate zone, distance and elevation; totals |
| Link to connect your Whoop account (works once, expires in 10 minutes) |
Setup
Fastest: Deploy on Railway
The template is published by this project's maintainer. Railway pays template creators a share of what deployments spend, and the link carries a referral code; neither costs you anything extra. Railway's Hobby plan is enough.
One click creates a Railway project running the :1 image with a volume, auto updates and generated secrets; there's nothing to fill in. Tested live on 2026-09-29. Then:
Click the service card. Its address is at the top of the Deployments tab,
whoop-mcp-server-production-xxxx.up.railway.app. Open it.The page walks you through the rest: create a Whoop developer app (it shows every field), paste the app's two keys over the placeholders in the service's variables, add the address it shows to Claude or ChatGPT, and approve Whoop once on your first question.
To set it up by hand instead, or elsewhere, read on.
1. Deploy
Every release is published as a ready-made image, ghcr.io/yuridivonis/whoop-mcp-server. Deploy that: there's no need to fork this repository unless you want to change the code (see Changing the code). The steps below use Railway; to run it anywhere else, see Docker.
In a Railway project, click New, choose Docker Image, and enter
ghcr.io/yuridivonis/whoop-mcp-server:1. Then, in the service's Settings → Networking → Public Networking, choose Generate Domain: that's your server's address,your-app.up.railway.appbelow. The server works out its Whoop callback address from it.Add environment variables:
MCP_AUTH_PASSWORD: the password each AI app asks for when you connect it. Generate one withopenssl rand -base64 24and keep it in your password manager. The server refuses to start without it (at least 16 characters).ENCRYPTION_SECRET(optional, recommended): generate one withopenssl rand -base64 32. It encrypts your stored Whoop tokens, so rotating the Whoop client secret later won't disconnect your account.WHOOP_CLIENT_ID=replace-with-your-client-idandWHOOP_CLIENT_SECRET=replace-with-your-client-secretfor now. The server treats those as unset; you replace them in Create a Whoop Developer App.
Add a volume mounted at
/data. It holds the sign-ins and your encrypted Whoop tokens; without it, every redeploy signs your apps out and disconnects Whoop.Turn on updates: in the service's Settings, under Source, choose Configure Auto Updates and a maintenance window (for example Night). The
:1tag moves with every 1.x release, and Railway then redeploys the service; on the Pro plan it backs up the volume first.Deploy, then open
https://your-app.up.railway.app/: the set-up page walks you through the rest. If the deploy fails, open its logs: the server says what's missing.
Already running a fork on Railway? Switch it to the image: open the service's Settings, change Service Source to ghcr.io/yuridivonis/whoop-mcp-server:1, and turn on auto updates as in step 4. Keep the same variables and volume, so Whoop stays connected. If your fork is older than 1.3.0, read Upgrading to 1.3.0 first: every app signs in once more. Your fork is then no longer used.
2. Create a Whoop Developer App
Your server's set-up page, https://your-app.up.railway.app/, walks through Whoop's New App form in the form's own order, with a Copy button on each value to paste. The same, in short:
In the Whoop Developer Dashboard, open New App and fill the form top to bottom:
Name: anything. You see it when you approve the app.
Logo: skip it.
Contacts: your email. Only Whoop sees it.
Privacy Policy: this project's PRIVACY.md,
https://github.com/yuridivonis/whoop-mcp-server/blob/main/PRIVACY.md, or your own adapted copy if you run the server for someone else. People see this link when they approve the app.Redirect URLs: your server's callback,
https://your-app.up.railway.app/callback, exactly as the set-up page shows it.Scopes:
read:recovery,read:cycles,read:sleepandread:workout. The server doesn't use the others. The login also asks foroffline, which lets the server renew its Whoop access without you logging in again; the dashboard doesn't list it.Webhooks: skip it.
Click Create App: Whoop shows the app's Client ID and Client Secret.
In the service's Variables tab, select
replace-with-your-client-idinWHOOP_CLIENT_IDand paste the Client ID over it; the same forreplace-with-your-client-secretinWHOOP_CLIENT_SECRET; then click Deploy at the top. The set-up page then ticks steps 2 and 3.
If you add a custom domain later, open the set-up page again: if the Redirect URL it shows changed, update it in your Whoop app, or set WHOOP_REDIRECT_URI.
3. Connect your AI
Add your server's address, https://your-app.up.railway.app/mcp, to your AI app as a custom connector. It opens your server's sign-in page: check it names the app you're connecting, enter your MCP_AUTH_PASSWORD, and tick the box allowing it to read your Whoop data. For example, in Claude.ai: Customize → Connectors → + → Add custom connector.
Add to your AI has the steps for Claude, ChatGPT, Claude Code, Cursor, VS Code and Windsurf, and which have been tested. Apps stay signed in across redeploys; anyone without the password gets 401 Unauthorized from /mcp.
4. Connect your Whoop account
In a chat, ask your AI about your recovery. The first answer is a Whoop link (it calls
get_auth_url).Open the link, log in to Whoop, and approve the app, once. You're redirected back, and your AI answers from then on.
Ask away: "How did I sleep last night?"
Upgrading to 1.3.0
1.3.0 stops keeping a copy of your Whoop data, and asks you before each app receives it. To upgrade:
Get the new version: with the image, Railway's auto updates do it for you, or switch the Service Source to the
:1tag and redeploy (Docker with:1: pull it again and restart). With a fork, use GitHub's Sync fork button, then redeploy, or switch to the image as described in Deploy.On its first start, the server deletes the recovery, sleep, strain and workout data earlier versions stored, and rewrites the database file so none of it is left on disk. Your Whoop connection is kept. The log says
Deleted the WHOOP data stored by an earlier version.Every app is signed out once. The next time you use one, it opens the sign-in page: enter your password and tick the box allowing it to read your Whoop data.
sync_datais gone. If your app still lists it, remove the connector and add it again.If your host keeps backups or snapshots of the volume, delete the ones from before the upgrade. They still hold the old copy.
There's no going back to 1.2.x on the upgraded database: it can't sign apps in with the new sign-in tables.
Upgrading from 1.0.0
1.1.0 puts a sign-in in front of /mcp. Version 1.0.0 had no authentication there, so any 1.0.0 server that worked with Claude over HTTP served its data to anyone who knew the URL. (Unmodified 1.0.0 also had a request-parsing bug that stopped Claude from connecting over HTTP at all; 1.1.0 fixes both.) To upgrade:
Update your fork (GitHub's Sync fork button, or merge the upstream
mainbranch), or switch the service to the image as described in Deploy.Set
MCP_AUTH_PASSWORDin your Railway variables (see Setup, step 1). Without it, the new version won't start. That's deliberate.Redeploy.
In Claude.ai → Settings → Connectors, remove the Whoop connector and add it again with the same URL. Claude shows the sign-in page once.
If a tool says your Whoop authorization expired, run
get_auth_urlonce to reconnect.Optional: in your Whoop app, untick
read:profileandread:body_measurement. 1.1.0 no longer uses them.
If your 1.0.0 server worked with Claude on a public URL, assume your data could have been read. As a precaution, rotate your client secret in the Whoop developer dashboard, update WHOOP_CLIENT_SECRET, and run get_auth_url once afterwards. Unless ENCRYPTION_SECRET is set, the stored Whoop tokens were encrypted with the old client secret. The server starts anyway and treats Whoop as disconnected until you reconnect.
Security
/mcponly answers signed-in clients. Sign-in codes and refresh tokens work once and are stored as hashes; if one is ever used twice, the whole sign-in is revoked.Failed sign-ins are limited to 10 per address every 15 minutes, and 50 per hour in total.
Sign-in codes only go to Claude, ChatGPT, desktop apps on your own computer, or web clients you add with
MCP_ALLOWED_REDIRECT_HOSTS. The sign-in page shows where you'll return: only sign in if you started the connection yourself.Each app is signed in only after you tick a box allowing it to read your Whoop data.
Whoop tokens are encrypted at rest (AES-256-GCM). Your health data isn't stored: the server fetches it from Whoop for each question and sends it only to the client you signed in.
Changing
MCP_AUTH_PASSWORDsigns every client out.The server asks Whoop only for recovery, cycles, sleep, and workouts.
See SECURITY.md for the full security model and how to report a vulnerability privately, and PRIVACY.md for what a deployment stores and shares.
WHOOP's terms: what the server does, and what's up to you
When you deploy this server, you register your own Whoop developer app, so you are the developer (the "Company") under WHOOP's API Terms of Use, effective 6 October 2026. The terms number their sections but not the paragraphs inside them, so this cites each paragraph by its section and heading. It's a summary of the obligations that touch how the server handles data, not legal advice, and not a promise that any deployment complies: read the terms before you deploy.
WHOOP's terms | What they require | What the server does, and what's up to you |
4. WHOOP Data, Prohibitions on WHOOP Data | Explicit opt-in consent before WHOOP data reaches a third party | Every app you connect is a third party. The sign-in page names where the data goes, and doesn't sign the app in until you tick the box allowing it. |
4. WHOOP Data, Prohibitions on WHOOP Data | No databases or permanent copies, and no cached copies kept longer than WHOOP's cache headers allow | Nothing is stored. Each answer is fetched from WHOOP when you ask; tools that ask at the same moment share one request, and nothing is kept once it's done. |
4. WHOOP Data, Prohibitions on WHOOP Data | No using WHOOP data to create, develop, test, train, fine-tune or improve AI | The server trains nothing, and this project's tests use synthetic data only. Before you connect an app, turn off any setting that lets its provider use your conversations to improve its models. |
2. Company Applications, Application Security | WHOOP data encrypted in transit and at rest; security incidents reported to WHOOP within 48 hours | The server refuses to run on a public address without https, and the only WHOOP data it stores is your encrypted tokens. Reporting an incident is your job: see below. |
1. Use of WHOOP APIs, Permitted Access | One set of WHOOP credentials per application | Give each deployment its own Whoop developer app. |
3. Restrictions; Confidentiality, Confidentiality | Developer credentials kept confidential, and never embedded in open-source projects | The server reads them from environment variables. Never commit them to a repository, including a fork. |
3. Restrictions; Confidentiality, API Prohibitions | No medical, legal or other professional advice, and no medical devices | The tools report WHOOP's numbers. They don't give advice or diagnose anything, and neither should anything you build on them. |
If you run it for someone else
Each deployment serves one Whoop account. If you deploy it for someone else, they're your end user, and under 2. Company Applications you're responsible for:
Consent: they connect their own Whoop account through Whoop's login, and tick the box for each app themselves, so they need the server password (
MCP_AUTH_PASSWORD). Don't tick it for them (End User Authorization and Consent).A privacy policy: adapt PRIVACY.md with your contact details, and link it from your Whoop app (End User Privacy).
Support: give them an easy way to reach you (End User Authorization and Consent, Application Support).
Security incidents: if anyone gets unauthorized access to their data, notify WHOOP within 48 hours of discovering it, at security-notifications@whoop.com, and tell them as the law requires (Application Security). See SECURITY.md.
Updates: keep the deployment on a supported version.
AI: never use their data to test or improve any AI system, including your own experiments.
Docker
Each release is published as an image for amd64 and arm64 on GitHub's container registry. It runs the same server as the Railway setup above:
docker run -d --name whoop-mcp -p 3000:3000 -v whoop-data:/data \
-e WHOOP_CLIENT_ID=replace-with-your-client-id \
-e WHOOP_CLIENT_SECRET=replace-with-your-client-secret \
-e WHOOP_REDIRECT_URI=https://your-server.example.com/callback \
-e MCP_AUTH_PASSWORD=replace-with-a-password-of-16-or-more-characters \
ghcr.io/yuridivonis/whoop-mcp-server:1On a server with a public https address: set
WHOOP_REDIRECT_URIto that address's/callback, and connect your AI app to its/mcp, as with Railway. The set-up page at the server's root shows what's left to do.On your own computer: Whoop's login still needs an https address, so point a tunnel at port 3000 (see below) and use the tunnel's
/callback. Add-e PUBLIC_URL=http://localhost:3000, so MCP clients on the same computer connect tohttp://localhost:3000/mcp.The sign-ins and Whoop tokens live in the
whoop-datavolume, so restarts and upgrades keep you connected.Tags:
:1always points to the newest 1.x release, so pulling it again (or redeploying) picks up fixes and new features without breaking changes.:1.3.0and the like pin one exact version;:latestfollows every release, including a future 2.0.
To check that an image was built by this repository's release workflow, run gh attestation verify oci://ghcr.io/yuridivonis/whoop-mcp-server:1 --owner yuridivonis.
The server is also listed in the official MCP Registry as io.github.yuridivonis/whoop-mcp-server.
Running on Your Own Computer
Requires Node.js 22 or later.
# Install dependencies
npm install
# Create .env file (npm run dev loads it)
cat > .env << EOF
WHOOP_CLIENT_ID=replace-with-your-client-id
WHOOP_CLIENT_SECRET=replace-with-your-client-secret
# Whoop needs an https address: use your tunnel's (see below)
WHOOP_REDIRECT_URI=https://your-tunnel.example.com/callback
MCP_AUTH_PASSWORD=replace-with-a-password-of-16-or-more-characters
MCP_MODE=http
EOF
# Run in development mode (restarts on changes)
npm run dev
# Run the tests and the type check
npm test
npm run typecheckThe repository is an npm workspace: the server in src/, and the WHOOP API client it's built on in packages/whoop-client, a library you can also use on its own. npm install links the two, and npm test, npm run typecheck, npm run build and npm run dev build the library first. When you're changing the library itself, npx tsc -b -w packages/whoop-client rebuilds it as you go.
Whoop's redirect URLs must be https (or an app scheme), so a server on your computer needs an https tunnel, for example cloudflared tunnel --url http://localhost:3000 or ngrok http 3000. Then:
Set
WHOOP_REDIRECT_URIto the tunnel's/callbackaddress.Add that address to your Whoop app.
Connect your MCP client to the tunnel's
/mcpaddress.
Quick tunnels get a new address every time they start, so you'd repeat steps 1 to 3; a named tunnel keeps one address. The tunnel provider carries the traffic, including the tools' answers.
MCP_MODE=stdio runs the server for MCP clients that start it as a local command. It has no sign-in, because only the app that started it can reach it. It can't receive the Whoop login either, so connect Whoop once with the server in http mode and the same DB_PATH, stop it, then start the stdio server. Don't run both at once: Whoop replaces the refresh token on every use, so two servers sharing one database log each other out.
Changing the code
To run your own changes, fork this repository and deploy the fork instead of the image: on Railway, New → GitHub Repo, which builds the Dockerfile. A fork doesn't update itself: to pick up new releases, use GitHub's Sync fork button and redeploy, and merge your changes as you go. If you don't need changes, the image is simpler and keeps itself up to date.
Environment Variables
Variable | Description | Default |
| Whoop OAuth client ID | Needed to connect Whoop. Until both are set, the set-up page at |
| Whoop OAuth client secret | As above |
| OAuth callback URL |
|
| Password for the sign-in page that protects | Required in |
| Public address of the server, if it differs from | Origin of |
| Key for encrypting stored Whoop tokens |
|
| Extra web clients allowed to receive sign-in codes, as host names separated by commas (e.g. | None |
| Proxies allowed to report the client's IP (used by the sign-in rate limits): a hop count, |
|
| SQLite database path (sign-ins and encrypted Whoop tokens) |
|
| HTTP server port |
|
|
|
|
| Once a day, ask GitHub for the latest release number, and end |
|
Architecture
┌─────────────────────────────────────────────────┐
│ Your AI app (Claude, ChatGPT, ...) │
│ "How did I sleep last night?" │
└────────────────────────┬────────────────────────┘
│ signs in once (OAuth 2.1),
│ then calls tools on /mcp
▼
┌─────────────────────────────────────────────────┐
│ Whoop MCP Server │
│ │
│ ┌─────────────┐ ┌──────────────────┐ │
│ │ Sign-in │─────►│ SQLite Database │ │
│ │ (OAuth 2.1) │ │ - sign-ins │ │
│ └─────────────┘ │ - Whoop tokens │ │
│ ┌─────────────┐ │ (encrypted) │ │
│ │ MCP tools │ └──────────────────┘ │
│ └──────┬──────┘ ▲ │
│ ▼ │ │
│ ┌─────────────┐ │ │
│ │ whoop-client│─── tokens ────┘ │
│ │ (library) │ (no health data is stored) │
│ └─────────────┘ │
└─────────┬───────────────────────────────────────┘
│ Whoop OAuth + API v2, live on every call
▼
┌─────────────────────────────────────────────────┐
│ Whoop API │
└─────────────────────────────────────────────────┘The server talks to WHOOP through whoop-client, in packages/whoop-client: the same small, typed library anyone can use to build on WHOOP data, with the sign-in and token refresh handled. It isn't published to npm yet.
Whoop API Endpoints Used
GET /v2/cycle- Physiological cycles (strain data)GET /v2/recovery- Recovery scoresGET /v2/activity/sleep- Sleep recordsGET /v2/activity/workout- Workout records
Contributing
Issues and pull requests are welcome. Every change goes through a pull request, and can merge only once CI passes and the maintainer has reviewed it.
Tests come with changes. A new feature or bug fix adds tests for it to the automated suite: the server's in
test/, the WHOOP client's inpackages/whoop-client/test/. Before opening a pull request, runnpm testandnpm run typecheck. Every pull request runs both in CI, along with a Docker smoke test, and a CodeQL scan.Code style: TypeScript in strict mode, as in
src/,packages/whoop-client/src/and the tests, written like the code around it. No new dependency without a reason in the pull request.The server uses the WHOOP client by its package name,
@yuridivonis/whoop-client, never by a path intopackages/whoop-client/src: a second copy of the library would breakinstanceofchecks on its errors. The one exception is the tests' fake WHOOP, imported frompackages/whoop-client/test/.Security issues: report them privately, as SECURITY.md describes, not in an issue.
Synthetic data only. The tests run against a fake Whoop API that serves made-up records (packages/whoop-client/test/fake-whoop.ts), and future evaluations will too. Never put real Whoop data, yours or anyone else's, in tests, fixtures, issues or pull requests: WHOOP's terms forbid using it to test AI systems, and it's personal health data.
Changelog
See CHANGELOG.md.
License
MIT - See LICENSE for details.
Available Tools
6 toolsget_auth_urlConnect WHOOP accountARead-only
Returns a one-time link that connects the user's WHOOP account to this server through WHOOP's own login. Use it when a data tool such as get_today says WHOOP isn't connected or its authorization expired. Give the link to the user to open in a browser: it works once and expires in 10 minutes. Once they have logged in, get_today and the other data tools work. It doesn't read any WHOOP data. A server running in stdio mode can't receive WHOOP's login, so there it returns setup instructions instead; a server whose WHOOP app isn't configured yet answers with the address of its set-up page.
| Name | Required | Description | Default |
|---|---|---|---|
No parameters | |||
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Goes well beyond the readOnlyHint and openWorldHint annotations: link is one-time, expires in 10 minutes, must be handed to the user to open in a browser, and it reads no WHOOP data. It also discloses two non-obvious edge-case behaviors — stdio mode returns setup instructions instead of a link, and an unconfigured WHOOP app returns its setup page address — which materially change how the agent should present the result.
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loaded with what it returns, then the trigger, then the handoff instruction, then the caveats — a sensible priority order. It is a dense four-sentence block, but each sentence carries distinct operational information (expiry, browser handoff, stdio fallback), so little is wasted.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
Although there is no output schema, the description explains what comes back in every mode: a one-time link, stdio setup instructions, or a setup page address. For a zero-parameter auth tool with a single job, an agent has everything needed to call it and relay the result.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
The tool takes no parameters, so the empty schema is already complete and the description has nothing to disambiguate. Baseline for a zero-parameter tool; no syntax or format gaps exist to compensate for.
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
Names a specific verb and resource — returns a one-time link that connects the user's WHOOP account — and immediately distinguishes itself from the sibling data tools by stating it doesn't read any WHOOP data. An agent can tell it is the auth/bootstrap tool, not a data retrieval tool.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Gives the exact trigger: use it when a data tool such as get_today reports WHOOP isn't connected or its authorization expired, and names the post-condition (after login, get_today and other data tools work). Sibling tools are named as the source of the signal, so the routing decision is explicit.
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
get_recovery_trendsRecovery trendsARead-onlyIdempotent
Returns daily recovery for the last days days (default 14), newest first, as a Markdown table: recovery score (%), HRV (ms), resting heart rate (bpm), SpO2 (%), skin temperature (°C) and whether WHOOP was still calibrating, for each of the user's local days, then averages over the days that have each value. Days WHOOP hasn't scored yet are listed as pending. Use it for patterns and comparisons, such as "how has my HRV changed this month?". For today alone, use get_today; for the sleep behind the numbers, use get_sleep_analysis. Set days to match the question: 7 for the last week, 30 for the last month, up to 90. Read-only: it never changes the user's WHOOP data. It fetches the data live from WHOOP on every call and keeps no copy, so the answer is current; if WHOOP can't be reached, it says so. If WHOOP isn't connected yet, it returns a message asking to call get_auth_url.
| Name | Required | Description | Default |
|---|---|---|---|
| days | No | How many days to cover, counting back from today: 1 to 90, default 14. |
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Annotations already declare read-only, idempotent, open-world behavior, yet the description adds substantial context beyond them: it fetches live data every call with no caching, reports explicitly when WHOOP is unreachable, lists unscored days as pending, and returns a get_auth_url prompt when WHOOP isn't connected. These are behavioral traits an agent needs and none are in the structured fields.
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loaded with the return shape and scope before branching into alternatives and behavior, which is the right ordering. It is on the long side (roughly ten sentences) but nearly every sentence carries distinct information; only the calibration/pending detail borders on over-explanation.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
With no output schema, the description fully compensates by naming the returned table columns, the averages aggregation, the newest-first ordering, and pending-day handling. Failure and auth paths are covered too, so an agent can call this correctly without further discovery.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
Schema coverage is 100%, so the baseline is 3, but the description goes further by tying values to intent ('7 for the last week, 30 for the last month, up to 90') and by noting the default of 14 and the newest-first ordering. It meaningfully reduces ambiguity about how to choose a value rather than restating the schema.
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
States a specific verb and resource ('Returns daily recovery for the last `days` days') and enumerates the exact columns returned, so the agent knows precisely what data it gets. It also distinguishes itself from get_today and get_sleep_analysis by name, making sibling selection unambiguous.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Explicitly routes the agent: 'For today alone, use get_today; for the sleep behind the numbers, use get_sleep_analysis,' and gives a concrete use case ('how has my HRV changed this month?'). It further maps questions to parameter values ('7 for the last week, 30 for the last month'), which is unusually actionable guidance.
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
get_sleep_analysisSleep analysisARead-onlyIdempotent
Returns nightly sleep for the last days days (default 14), newest first, as Markdown tables: bed and wake time, time asleep (light, deep and REM), in bed, deep, REM, light and awake, performance (%) and efficiency (%); a details table with no-data time, sleep cycles, disturbances, consistency (%), respiratory rate and the sleep needed before each night (baseline, debt, strain, nap credit); a naps table; then averages over the nights that have each value. Nights WHOOP hasn't scored are listed as pending. Each night counts toward the day the user woke up. Use it for sleep patterns. For last night's stages, use get_today; for the recovery those nights produced, use get_recovery_trends. Set days to match the question: 7 for the last week, 30 for the last month, up to 90. Read-only: it never changes the user's WHOOP data. It fetches the data live from WHOOP on every call and keeps no copy, so the answer is current; if WHOOP can't be reached, it says so. If WHOOP isn't connected yet, it returns a message asking to call get_auth_url.
| Name | Required | Description | Default |
|---|---|---|---|
| days | No | How many days to cover, counting back from today: 1 to 90, default 14. |
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Annotations already cover the safety profile (readOnly, idempotent, non-destructive, openWorld), yet the description adds genuinely new behavior: live fetch on every call with no cached copy, the day-attribution rule (a night counts toward the wake-up day), unscored nights appearing as pending, and failure paths (WHOOP unreachable, or not connected → call get_auth_url).
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loaded with purpose and routing before the column inventory, and nearly every sentence carries actionable information. It is a dense single paragraph, though, and the long enumerations of table columns make it heavier to scan than it needs to be.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
With no output schema, the description carries the return-value burden and does so thoroughly (table structure, metrics, averages, pending nights), plus edge cases: auth state, live-fetch freshness, and unreachable-service behavior. Nothing an agent needs to call it correctly is missing.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
Schema coverage is 100%, so the range/default are already documented, but the description adds interpretive value the schema lacks: the mapping of day counts to question phrasing (7 = last week, 30 = last month) and the counting convention (back from today).
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
States a specific verb+resource (nightly sleep over the last `days` days, newest first) and enumerates the actual returned tables and metrics, so an agent knows exactly what it gets. It also explicitly distinguishes itself from siblings by naming get_today and get_recovery_trends and the conditions that select them.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Gives explicit when-to-use ('Use it for sleep patterns'), when-to-use-something-else with named alternatives ('For last night's stages, use get_today; for the recovery those nights produced, use get_recovery_trends'), and concrete parameter selection guidance ('7 for the last week, 30 for the last month, up to 90').
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
get_strain_historyStrain historyARead-onlyIdempotent
Returns daily strain for the last days days (default 14), including today so far, newest first, as a Markdown table: WHOOP day strain (0–21, covering all activity that day), calories burned (kcal), average and max heart rate and steps, then averages; the day in progress is marked and left out of the averages. Days WHOOP hasn't scored yet are listed as pending. Use it for overall load and activity trends. For individual training sessions, use get_workouts; for how the body coped, use get_recovery_trends. Set days to match the question: 7 for the last week, 30 for the last month, up to 90. Read-only: it never changes the user's WHOOP data. It fetches the data live from WHOOP on every call and keeps no copy, so the answer is current; if WHOOP can't be reached, it says so. If WHOOP isn't connected yet, it returns a message asking to call get_auth_url.
| Name | Required | Description | Default |
|---|---|---|---|
| days | No | How many days to cover, counting back from today: 1 to 90, default 14. |
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Annotations already declare readOnly/idempotent/non-destructive, yet the description adds substantial context beyond them: live fetch on every call with no cached copy, un-scored days listed as pending, the in-progress day marked and excluded from averages, and a fallback path (returning a message to call get_auth_url) when WHOOP is not connected. This is exactly the behavioral disclosure annotations cannot carry.
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loaded with the return shape and followed by usage, alternatives, and failure modes in a logical order. It is a dense paragraph rather than bullets, and a few clauses (e.g., repeating the day-range guidance already implied by the parameter) could be trimmed, but nearly every sentence earns its place.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
With no output schema, the description fully compensates by enumerating the returned columns (strain, calories, avg/max HR, steps, averages), the row ordering, the pending/in-progress markers, and the error/not-connected behaviors. An agent has everything needed to call it and interpret the result.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
Schema coverage is 100%, so the baseline is 3, and the schema already documents range (1-90) and default. The description goes further by mapping intent to value ('7 for the last week, 30 for the last month'), which is meaningful guidance beyond the schema's numeric bounds.
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
States a specific verb+resource (daily strain history), the exact scope (last `days` days, default 14, including today), and the return shape (Markdown table, newest first). It also distinguishes itself from siblings by naming get_workouts and get_recovery_trends as the alternatives for their respective questions.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Explicitly routes the agent: 'Use it for overall load and activity trends. For individual training sessions, use get_workouts; for how the body coped, use get_recovery_trends.' It further gives concrete parameter selection guidance (7 for the last week, 30 for the last month, up to 90).
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
get_todayToday's WHOOP summaryARead-onlyIdempotent
Returns the user's latest WHOOP status as Markdown, every value WHOOP sent: the most recent recovery (score %, Green/Yellow/Red zone, HRV in ms, resting heart rate, SpO2, skin temperature, whether WHOOP is still calibrating), last night's sleep (time asleep and in bed, awake and no-data time, light/deep/REM stages, sleep cycles, disturbances, performance, efficiency, consistency, respiratory rate, the sleep needed before it with its baseline, debt, strain and nap parts, and today's naps) and today's strain so far (0–21) with calories, heart rate and steps. Each section is dated. Use it first for questions like "how am I today?" or "should I train hard?". For more than one day, use get_recovery_trends, get_sleep_analysis, get_strain_history or get_workouts. When a newer version of this server is out, the answer ends with a one-line notice to pass on to the user. Read-only: it never changes the user's WHOOP data. It fetches the data live from WHOOP on every call and keeps no copy, so the answer is current; if WHOOP can't be reached, it says so. If WHOOP isn't connected yet, it returns a message asking to call get_auth_url.
| Name | Required | Description | Default |
|---|---|---|---|
No parameters | |||
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Goes well beyond the annotations by disclosing that data is fetched live on every call with no caching, that the answer ends with a version-update notice to relay to the user, and that failures surface a message pointing at get_auth_url when WHOOP isn't connected. The annotations cover safety/idempotency, and the description adds caching, freshness, version and auth-failure behavior on top.
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loaded with the primary purpose and scoping/'use it first' guidance early, with failure modes last. The middle sentence enumerating every returned field is long and dense, but it is information-dense rather than filler, so only minor trimming is possible.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
With no output schema, the description carries the burden of describing return shape and does so exhaustively (per-section fields, dated sections, Markdown format). Auth, connectivity, freshness and version-notice behaviors are all covered, leaving no obvious gap for an agent to call this correctly.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
The tool takes zero parameters, so per the rubric the baseline is 4. The description correctly implies no arguments are needed; there is no parameter semantics to add.
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
States a specific verb and resource ('Returns the user's latest WHOOP status as Markdown') and then enumerates the three sections returned (recovery, sleep, strain). It is immediately distinguishable from siblings like get_workouts or get_sleep_analysis, which cover different scopes.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Explicitly names the trigger conditions ('how am I today?', 'should I train hard?') and the alternatives for a different scope ('For more than one day, use get_recovery_trends, get_sleep_analysis, get_strain_history or get_workouts'). Both when-to-use and when-not-to-use are covered with named siblings.
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
get_workoutsRecent workoutsARead-onlyIdempotent
Returns individual workouts from the last days days (default 14), newest first, as a Markdown table: local date and start time, activity, duration, strain (or "unscored" when WHOOP hasn't scored it), average and max heart rate, time in heart-rate zones 4–5 and calories; a details table with distance, elevation gain, altitude change, the share of heart-rate data recorded and time in each zone 0–5; then totals. Use it for questions about specific sessions or training volume; for whole-day strain including activity outside workouts, use get_strain_history. Set days to match the question: 7 for the last week, 30 for the last month, up to 90. Read-only: it never changes the user's WHOOP data. It fetches the data live from WHOOP on every call and keeps no copy, so the answer is current; if WHOOP can't be reached, it says so. If WHOOP isn't connected yet, it returns a message asking to call get_auth_url.
| Name | Required | Description | Default |
|---|---|---|---|
| days | No | How many days to cover, counting back from today: 1 to 90, default 14. |
TDQS
Does the description disclose side effects, auth requirements, rate limits, or destructive behavior?
Annotations already declare read-only, idempotent, non-destructive, open-world, so the safety bar is met structurally; the description adds genuinely new behavior beyond them: live fetch with no caching, 'unscored' handling for unprocessed WHOOP data, an explicit error message when WHOOP is unreachable, and an auth-not-connected path returning a prompt to call get_auth_url.
Agents need to know what a tool does to the world before calling it. Descriptions should go beyond structured annotations to explain consequences.
Is the description appropriately sized, front-loaded, and free of redundancy?
Front-loads what is returned before routing advice and behavioral notes, and every sentence carries information — the long field enumeration is justified because there is no output schema. It is a dense single paragraph, though; the return-format inventory could be lightly compressed.
Shorter descriptions cost fewer tokens and are easier for agents to parse. Every sentence should earn its place.
Given the tool's complexity, does the description cover enough for an agent to succeed on first attempt?
With no output schema, the description fully specifies the return shape (main table, details table, totals), the ordering, the null/'unscored' case, and both failure modes. Nothing an agent needs to call it correctly or interpret the result is missing.
Complex tools with many parameters or behaviors need more documentation. Simple tools need less. This dimension scales expectations accordingly.
Does the description clarify parameter syntax, constraints, interactions, or defaults beyond what the schema provides?
Schema coverage is 100% and the schema already documents min/max/default for `days`, so baseline is 3. The description goes further by mapping values to intent ('7 for the last week, 30 for the last month, up to 90'), which helps an agent choose a value rather than just validating it.
Input schemas describe structure but not intent. Descriptions should explain non-obvious parameter relationships and valid value ranges.
Does the description clearly state what the tool does and how it differs from similar tools?
States a specific verb+resource with scope: individual workouts from the last `days` days, newest first, and enumerates the returned fields. It explicitly contrasts itself with the sibling get_strain_history ('whole-day strain including activity outside workouts'), so an agent can route between them without opening either schema.
Agents choose between tools based on descriptions. A clear purpose with a specific verb and resource helps agents select the right tool.
Does the description explain when to use this tool, when not to, or what alternatives exist?
Gives explicit when-to-use ('questions about specific sessions or training volume'), names the alternative and the exact condition that selects it (get_strain_history for whole-day strain), and even tells the agent how to pick `days` (7 for last week, 30 for last month, up to 90). Failure routing to get_auth_url is also specified.
Agents often have multiple tools that could apply. Explicit usage guidance like "use X instead of Y when Z" prevents misuse.
Tool Schema Changelog
Recent tool additions, removals, and schema changes observed during successful MCP inspections.
1 tool update
v1.2.0- Removed
sync_data
5 tool updates
v1.1.2- Changed
get_recovery_trends5 fields changed- added
Input schema / properties / days / defaultAdded value: +14 - changed
Input schema / properties / days / descriptionPrevious value: -"Number of days to analyze (default: 14, max: 90)"New value: +"How many days to cover, counting back from today: 1 to 90, default 14." - added
Input schema / properties / days / maximumAdded value: +90 - added
Input schema / properties / days / minimumAdded value: +1 - changed
Input schema / properties / days / typePrevious value: -"number"New value: +"integer"
- Changed
get_sleep_analysis5 fields changed- added
Input schema / properties / days / defaultAdded value: +14 - changed
Input schema / properties / days / descriptionPrevious value: -"Number of days to analyze (default: 14, max: 90)"New value: +"How many days to cover, counting back from today: 1 to 90, default 14." - added
Input schema / properties / days / maximumAdded value: +90 - added
Input schema / properties / days / minimumAdded value: +1 - changed
Input schema / properties / days / typePrevious value: -"number"New value: +"integer"
- Changed
get_strain_history5 fields changed- added
Input schema / properties / days / defaultAdded value: +14 - changed
Input schema / properties / days / descriptionPrevious value: -"Number of days to analyze (default: 14, max: 90)"New value: +"How many days to cover, counting back from today: 1 to 90, default 14." - added
Input schema / properties / days / maximumAdded value: +90 - added
Input schema / properties / days / minimumAdded value: +1 - changed
Input schema / properties / days / typePrevious value: -"number"New value: +"integer"
- Changed
get_workouts5 fields changed- added
Input schema / properties / days / defaultAdded value: +14 - changed
Input schema / properties / days / descriptionPrevious value: -"Number of days to include (default: 14, max: 90)"New value: +"How many days to cover, counting back from today: 1 to 90, default 14." - added
Input schema / properties / days / maximumAdded value: +90 - added
Input schema / properties / days / minimumAdded value: +1 - changed
Input schema / properties / days / typePrevious value: -"number"New value: +"integer"
- Changed
sync_data2 fields changed- added
Input schema / properties / full / defaultAdded value: +false - changed
Input schema / properties / full / descriptionPrevious value: -"Force a full 90-day sync (default: false)"New value: +"true re-downloads the last 90 days now. false (the default) syncs only if the last sync was over an hour ago."
1 tool update
v1.1.1- Added
get_workouts
6 tool updates
- First observed
get_auth_url - First observed
get_recovery_trends - First observed
get_sleep_analysis - First observed
get_strain_history - First observed
get_today - First observed
sync_data
TDQS
Scored across 6 tools
Each tool targets a distinct data slice (today snapshot, recovery, sleep, strain, workouts, auth), and the descriptions explicitly cross-reference each other to steer selection (e.g. 'for today alone use get_today; for the sleep behind the numbers use get_sleep_analysis'). Boundaries between the single-day and trend tools are clearly spelled out, so misselection is unlikely.
All six tools use a uniform snake_case get_* pattern (get_auth_url, get_today, get_recovery_trends, get_sleep_analysis, get_strain_history, get_workouts). The convention is predictable and readable throughout.
Six tools is well-scoped for a read-only WHOOP data server: one auth helper, one current-status snapshot, and four trend/history tools. Each tool earns its place with no redundancy or filler.
The surface covers the core lifecycle of WHOOP data: auth, today's recovery/sleep/strain, and trend views for recovery, sleep, strain, and workouts. Minor gaps exist (e.g. no user profile/basic account info and no auth-revocation tool), but agents can work around these.
Maintenance
Related MCP Connectors
WHOOP recovery, strain, sleep and workouts in Claude via official WHOOP OAuth. Free, open source.
Pace is a remote MCP server that exposes wearable and fitness data to Claude via the Model Context Protocol. It connects to Garmin, Oura, Whoop, Polar, Fitbit and 20+ devices and provides 15 tools for querying sleep, activity, recovery, and training data. Hosted on Google Cloud Run, OAuth 2.1 authentication, Streamable HTTP transport. Instructions: First you need to create an account at: https://pacetraining.co and connect your wearables. After that you can connect the remote Server via Custom Connector in Claude and OAuth 2.1 Flow startet.
Connect Claude to your Intervals.icu watch data for fitness, workout review, and plan writing.
Garmin data in Claude & ChatGPT via the Garmin Health API. OAuth sign-in, no password sharing.
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