Episode 210 - Whoop vs Oura – What the Science Says for Triathletes with Shona Halston

Whoop vs Oura – What the Science Says for Triathletes with Shona Halston

Wearing a Whoop or Oura? Or thinking about getting one?

In this episode, I chat with Professor Shona Halson – Australia's leading expert on sleep and recovery – about the real science behind these popular wearables. Are they accurate? Which data actually matters? And how can you use them without getting lost in the numbers?

We unpack what the research says about sleep tracking, HRV, recovery scores and the impact of alcohol, caffeine and even your menstrual cycle. If you're a data-driven triathlete, this one’s for you.

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It’s for you if you’re a triathlete and you feel like you’ve got your training under control and you’re ready to layer in your nutrition. It's your warmup on the path to becoming a SUPERCHARGED triathlete – woohoo!

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Episode Transcription

Episode 210: Whoop vs Oura – What the Science Says for Triathletes with Shona Halston

Welcome to the Triathlon Nutrition Academy podcast. The show designed to serve you up evidence-based sports nutrition advice from the experts. Hi, I'm your host Taryn, Accredited Practicing Dietitian, Advanced Sports Dietitian and founder of Dietitian Approved. Listen as I break down the latest evidence to give you practical, easy-to-digest strategies to train hard, recover faster and perform at your best. You have so much potential, and I want to help you unlock that with the power of nutrition. Let's get into it.

Taryn Richardson (00:00)
Today on the podcast, I'm joined by a very special guest, Professor Shona Holston. She is one of the world's most respected researchers in the field of sleep, recovery, and athletic performance. She spent 16 years at the AIS as the senior physiologist and head of discipline, where she worked directly with elite athletes on optimising their performance and recovery.

She's also been at the frontline of Olympic-level performance, serving as the recovery coordinator at the Beijing Olympics in 2008, the recovery director in London 2012, and recovery lead for Rio in 2016.

Shona has published more than 160 peer-reviewed articles and multiple book chapters on topics like sleep, fatigue, recovery strategies, overtraining, and jet lag. Her current research projects at ACU include studying sleep across the menstrual cycle, which I'm very interested in. I might pick your brain on that off air, if that's okay. Mental fatigue in athletes and the relationship between nutrition and sleep, which again super interests me.

She's on the international journal panel for multiple major papers, has held editorial roles, consults to Australian Open Tennis, is on the Nike Performance Council, and was awarded the Esser Female Scientist of the Year 2019, among so many other things, Shona. So many other things. As you can tell, she's pretty well accomplished and I'm so grateful that she said yes to coming on the podcast. What I wanted to dive in with Shona about is wearable technology — particularly things like Whoop bands and Oura rings — and how triathletes can use these devices to monitor things like sleep, recovery, and training. But with so many of us collecting data around the clock, the challenge is actually knowing what is useful and what is just noise. So in this episode, Shona is going to help us unpack some of that science, debunk some of the hype and myths, and share some practical ways that triathletes can train harder, recover as best as they can, and ultimately perform at their best.

Welcome to the podcast, Shona.

Shona Halson (02:13)
Yeah, thanks so much. Looking forward to it. Can't wait to chat all things wearables.

Taryn Richardson (02:18)
Let's get nerdy. Now, triathletes are obsessed with data. They love all the things — pace, watts, heart rate, HRV, sleep, training stress balance, all the things. You name it, they are tracking it, whether it's on their device, on their phone, or they've got spreadsheets for everything. And with so many of us now wearing these wearable devices like Whoop and Oura, we're monitoring our bodies every minute of every day.

Shona Halson (02:20)
Love it.

Taryn Richardson (02:45)
But the big question really is, how accurate are they, and are they really worth the investment? You've led countless research studies comparing these devices to the gold standards in sleep and recovery science. I'd love for you to share some insights around how they stack up, which metrics we can trust, and where we might need to be a little cautious. But before we dive into the nitty-gritty of wearables, you've built this amazing career around sleep, recovery, and athletic performance and published so widely. What first sparked your interest in heading down this recovery path in the first place?

Shona Halson (03:24)
Yeah, that's a great question. I was really interested in overtraining early days. My PhD was actually in overtraining in cyclists — or overreaching really, because you can't intentionally overtrain anyone and get ethics approval to do it. So my PhD research was on overreaching and really trying to understand the concept of fatigue. When I realised how challenging fatigue was to understand, it made sense to move towards recovery. If it's really challenging to understand fatigue, at least maybe we can try to combat what we do have from a fatigue perspective with recovery. It was an emerging science back in 2002. The AIS had a position advertised right when I finished my PhD, called a fatigue and recovery scientist. I thought, that sounds like me, but of course the focus in the end was way more on recovery than fatigue. That got me interested in recovery, and then sleep became a massive part of recovery the more time I spent in recovery research and working with athletes.

Taryn Richardson (04:34)
And recovery is where the magic happens, right? Without that, we don't adapt from training. So it's the thing.

Shona Halson (04:39)
Well, yeah — the magic sauce. I think the thing that can be hard for people, especially athletes who do large volumes, to really understand is that we know you need the training. We've always known you've needed to train, but you can't train 24 hours a day. The body needs time to rest and recover, and that is where the adaptation actually occurs. We talk now about whether you really overtrain, or whether you just under-recover.

In my 25-odd years working in elite sport, I've probably only seen three or four really overtrained athletes — proper diagnoses of overtraining where the source of the fatigue couldn't be identified other than what they were doing from a training and recovery perspective. All of those athletes, even though it's a small number, were having challenges with sleep or stress — things that were getting in the way of recovery.

Focusing on recovery and understanding that that's where the good stuff happens helps. To adapt, you need to balance training and recovery as best you can.

Taryn Richardson (05:47)
I think triathletes probably breathed a sigh of relief there to know that they will struggle to overtrain. But what were those three athletes? What sport were they in?

Shona Halson (05:52)
One was a rower, a water polo player, and a sprint track cyclist.

Taryn Richardson (06:03)
I said no triathletes, which surprises me.

Shona Halson (06:06)
It was interesting because it's probably not so much about the training, but about the recovery. In two of them, they were doing shift work. You may see that in some triathletes as well, especially age-group triathletes, where people have to have a job — which some of us do. Elite sport is a job, but for those of us mere mortals that work, we need shift workers; the world doesn't survive without them. We're seeing more shift workers. Issues with sleep can lead to non-functional overreaching or overtraining.

Taryn Richardson (06:45)
Yeah, interesting. You've put devices like the Whoop band through validation studies against gold-standard measures for sleep. What are some key things you learned about their accuracy?

Shona Halson (07:01)
Great question. There are different aspects of the devices in terms of the signals they use, and different quality in the information we get. As a pretty blanket rule, Oura and Whoop are very similar in terms of data quality. They're probably a step above things like Fitbit and Garmin. There are so many devices. I'd say Oura was developed primarily for sleep early on, whereas Whoop was more for training. So Oura’s metrics are very slightly better than Whoop’s, but they're advancing quickly. They're changing algorithms, improving things and sensors continually, so they're getting better and better.

Taryn Richardson (07:31)
There are so many these days.

Shona Halson (07:56)
When you look at Oura and Whoop and their heart rate and heart rate variability — their overnight physiological measures — they're really good. They compare well to an ECG in a lab, measuring with the gold standard — very similar. When you get to sleep measures, there are a few aspects. The two most common are two-state sleep and multi-state sleep. Two-state is: are you awake or asleep? Multi-state is the phases of sleep — REM, non-REM, etc.

For two-state sleep — awake or asleep — most devices are really good. Even a Fitbit will give you solid information: bedtime, wake time, and percentage of time asleep, based on movement. That's been used in sleep science forever. So we're happy with two-state sleep.

For multi-state sleep — deep, light, REM — devices and algorithms get trickier. They're not as good as polysomnography, the gold standard, but they're not bad and getting better. Five years ago, I wouldn't have published a paper using Oura or Whoop that wasn't a validation paper. Now, the data quality is good enough, and we understand pros and cons enough, to publish. The beauty of Oura, Whoop, etc., is you can get outside the lab and measure lots of people easily. So I'm really comfortable with two-state sleep. Multi-state sleep isn't as good as the gold standard, but it's useful.

If I'm an athlete tracking metrics for myself, don't compare yourself to anyone else — especially if you have different devices. If I'm wearing an Oura, I wouldn't compare deep or REM sleep to someone wearing a Whoop. They likely calculate it differently. Algorithms are opaque. So don't compare yourself to others; look for decent changes over time. Don't sweat a one per cent change in deep sleep night-to-night. Look for big changes over time and then ask why. Ten per cent change in deep sleep? Maybe that's something. Was it alcohol? Sickness? Something else? Use it to get general information.

The third aspect is scores — recovery score, readiness score, whatever it might be. We don't know much about those, and they're probably not designed for athletes. I'm cautious using them. They seem pretty good for me, but I'm more interested in the metrics going into the score. If my score drops, what did I do? Was it short sleep duration? Did my HRV tank? What contributed, rather than the score itself?

Taryn Richardson (11:39)
Thanks — so much to unpack there.

Shona Halson (11:39)
No, sorry, that was like my TED talk. Thanks very much. That was my three minutes; see you later. As a quick summary, they're getting better. Sensor and algorithm quality continue to improve.

Taryn Richardson (11:46)
Thank you very much. Well, if the research lady is wearing an Oura ring, then it can't be too bad.

Shona Halson (12:06)
I am, and I have no financial affiliation with any sleep-monitoring device. The university pays for all our devices. We use what we think is best from a research perspective and what athletes will wear. Sometimes it's Whoop; athletes are more likely to wear a watch. Sometimes they're more likely to wear a ring. That's where we sit.

Taryn Richardson (12:08)
Do you know, on the sleep stages, how much an athlete needs in particular stages? Do we know that yet?

Shona Halson (12:36)
No, and it's highly variable. People say athletes probably need more deep sleep, which involves physical recovery, and REM involves more cognitive recovery. Some sports might prioritise brain recovery.

In general sleep architecture, if you've got eight hours, the first half is weighted toward deep sleep, the second half toward REM. You still get both in each half, but more REM later, more deep earlier. As we cut sleep shorter, we tend to cut REM. That can contribute to brain fog and why you shouldn't drive when fatigued. We don't know good percentages for athletes. It's highly variable and hard to change anyway.

Taryn Richardson (14:06)
Don't have kids is what you do.

Shona Halson (14:08)
Kids kill everything.

Taryn Richardson (14:12)
For a triathlete who has to get up early to train and can't get enough sleep overnight, how much does napping help overall sleep quality and duration?

Shona Halson (14:30)
Napping for early-rising athletes is about the only way to cope. Two things help you get over sleep deprivation. First is sleep. Second is caffeine, but that's short-term and may influence night sleep if too late. So the key is to nap.

Taryn Richardson (14:46)
Yep.

Shona Halson (14:57)
Swimmers, triathletes, rowers get up early. Science says they have some of the poorest sleep of any athletes. The earlier you get up, the shorter sleep you get. Elite athletes may have time to nap; many others don't. Going to bed early doesn't always work. So you either nap or struggle. We can get into good naps and bad naps, but if you're sleep-deprived, napping is the way to add sleep into your 24-hour block.

Taryn Richardson (15:41)
What's the best way to nap then?

Shona Halson (15:44)
There are different kinds of naps. The nap because you're deprived — most common. The prophylactic nap — you know you're going to be sleep-deprived. And the appetitive nap — you nap because you like napping or you're bored.

Taryn Richardson (16:13)
The luxury of having so much time.

Shona Halson (16:16)
I know. Not many people do that. Prophylactic naps might suit footballers before night games, or shift workers. The most common is the sleep-deprived nap, which can be really helpful. Key points: nap as early in the day as possible so you still build sleep pressure before bedtime. Some athletes can sleep three hours in the day and still fall asleep at night — fine. But if you nap 2.30–4.30 pm and then can't sleep at night, that's a problem. Earlier is better, and it shouldn't interfere with night sleep.

Research shows athletes probably sleep about 90 minutes less per night than they feel they need. We can't say how much each person needs, but we can ask how much they feel they need to feel good. Early-rising athletes like triathletes tend to have a bigger discrepancy — more like two hours less. That's when naps are really useful if you can get them.

Taryn Richardson (18:12)
Is there a particular duration? We hear naps can be too short or too long and you wake groggy. What's optimal?

Shona Halson (18:22)
It depends — on how sleep-deprived you are. If you're generally getting six and a half hours and would prefer seven to seven and a half, a 30–40 minute nap will help. If you're very deprived — travel, no night sleep — you may go 90 minutes to two hours and still function fine. Be flexible depending on deprivation. Practice napping to learn what interferes with your night sleep.

Taryn Richardson (19:18)
I love the caffeine paper that explored how much caffeine and how long before bed so you can dose without affecting night sleep.

Shona Halson (19:32)
I love the caffeine–sleep story. It's interesting for athletes who take caffeine for performance. It gets messy when athletes take it for afternoon training — pre-workouts, a cup of coffee, etc. The afternoon hit is the concern. Athletes are sleep-deprived, so they have a lot of caffeine and get into a cycle. Sleep societies say create a caffeine cut-off, but never say what time. We explored that — including caffeine genetics — to be more prescriptive with timing.

Taryn Richardson (20:35)
A lot of people were surprised by the long duration, but it makes sense.

Shona Halson (20:40)
We all know the half-life of caffeine. Some of that work was based on one cup of coffee because of modelling from previous papers. Some people have five coffees before cut-off, which is likely worse.

Taryn Richardson (20:51)
Yep. So, going back to wearables. One of the biggest selling points of Whoop and Oura is recovery scores and HRV data — and you said their overnight HRV is really good. How can a triathlete interpret that to make daily decisions around training? Or should they disregard daily decisions and look at long-term trends?

Shona Halson (21:25)
Do both — acute and long-term — but remember it's one tool in the toolbox, not the be-all and end-all. I wouldn't base all decisions on it. What if you've got a lot of muscle soreness? Devices don't know that. They assess cardiovascular measures and sleep/movement during sleep. A lot of stuff is missing. HRV during sleep and sleeping heart rate are nice because sleep gives a long measurement window with fewer influences than a quick morning check.

I've always disliked morning HRV measures — too variable — but I'm warming to HRV during sleep. Overnight HRV will reflect what you did before that night. HRV tanks with alcohol, drops when you're sick, may drop if you ate close to bedtime, or heart rate might drop later if you ate late. You can use these acutely. HRV shows larger magnitude changes than heart rate unless you're sick.

If HRV drops due to alcohol or illness, you might modify training or type of training. Overnight measures are really good. Morning measures — if accurate and consistent — may tell you readiness to perform that day. Overnight metrics tell you about the day before; morning metrics give prescriptive info about the day ahead. You still need to know yourself. High or low values acutely don't mean ditch training.

Taryn Richardson (24:17)
Quit. Quit. Done.

Shona Halson (24:37)
Exactly. Long term, you can look at overreaching markers. We don't know much from wearables about energy availability, particularly low energy availability. We've got work with Louise Burke in the new metabolic chamber at ACU to understand how quickly heart rate and HRV change with low energy availability.

Taryn Richardson (25:14)
You mentioned heart rate drop in the night. Is there a window when that's meant to happen? Anything else that affects it other than a large meal before bed?

Shona Halson (25:27)
Generally, you should see a pretty stable heart rate across the night, maybe a little drop towards the end. When devices talk about a drop towards the end, it often means it was high at the start. We typically see meals and sometimes caffeine as causes. Alcohol is worse than both combined. Everyone is individual. I like wearables for inquisitive athletes who like numbers. I don't use them to make too many next-day decisions, more to review: When did I stop caffeine? Was I stressed? Did I exercise the right amount? Useful — but we don't want people getting obsessive. Use it as a guide to change behaviours that are bad for sleep.

Taryn Richardson (27:03)
A lot of athletes wearing them have seen the negative effects of alcohol. People think, “I can have a glass of wine and it doesn't do anything; I fall asleep easily,” but it shows clearly your sleep quality tanks and duration might not be as good with just one glass. Same with coffee right before bed. It shows clearly that it does affect sleep.

Shona Halson (27:13)
I 100% agree. One thing we learned with the caffeine work is that sleep quality decreases with caffeine. You don't know that unless you measure it. People think they fall asleep fine. One, you're probably so sleep-deprived your body is overriding the caffeine, which isn't good. Two, your sleep quality decreases, which is important.

Taryn Richardson (28:06)
I've also heard you wake around two or three in the morning if you've over-caffeinated. Any science behind that?

Shona Halson (28:13)
I haven't heard that specifically in the science. Anecdotally, yes. If you're sleeping lighter, you're more likely to wake to noises or to go to the bathroom. We see people often go to the bathroom at about the same time each night. Sleeping lighter may make that more likely.

Taryn Richardson (28:42)
I'm sending this episode to my husband, who has about four coffees a day — double shots — and thinks he's fine because he's snoring within three seconds, but often wakes early. He'll listen to you; he won't listen to me. You're currently researching sleep across the menstrual cycle, which I'm so interested in. Any insight before it's published?

Shona Halson (29:10)
We’ve got two papers out, with more coming that will be better — more hormonal measures, etc. Generally, if you have a healthy menstrual cycle or low symptoms, you're probably not going to have sleep influenced. Our research suggests it's not phases of the cycle or oestrogen/progesterone concentrations that mess with sleep. It's symptoms. Managing symptoms is key — which any female could tell you. Sometimes you need science to debunk other claims.

The big caveat is menstrual cycle dysfunction. We see a lot of that in athletes. We've got a study running now. I suspect people with menstrual dysfunction will have poorer sleep — due to hormones or symptoms. In perimenopause, menopause, and pregnancy, where hormones are wild, you’ll likely have sleep challenges.

If you're a healthy female — natural cycle or on hormonal contraception — with minimal symptoms, I'd say very little influence on sleep. That's important because we often exclude females from sleep intervention research due to concerns about hormones. If you measure cycle length and symptoms, you're in a good place. If you can measure hormones too, great. But performance isn't different across the cycle, you don't need to train differently across the cycle, and your sleep isn't different across the cycle. Calm down — be a female and train for your sport. Don't train for your hormones; train like a normal athlete.

Taryn Richardson (31:28)
Hear, hear — well said. Bam. I love it.

Shona Halson (31:31)
Thanks. That's my high horse. You see on social media people saying females are so different to males because we lacked research. Maybe we're not so different in certain aspects of performance, recovery, and sleep. Just because it wasn't measured doesn't mean we need to reinvent the wheel — train differently in luteal vs follicular. How do you even do that? More research showing no differences can be a good thing.

Taryn Richardson (32:16)
I've always tracked my cycle and did the opposite of what people said. The phase you're meant to feel good, I felt crap; the phase you're meant to feel crap, I felt good. It comes down to working with an individual athlete, understanding their symptoms and context, and applying what you know to help that person rather than saying everyone needs to do X.

Shona Halson (32:23)
Yes. If you've got symptoms, you might auto-regulate your training — push when you feel good, pull back when you don't. That's auto-regulatory training that's been done for decades. Men train like that; they're just not basing decisions on a menstrual cycle. As research progresses, we may find differences. So far it's looking like consistency is key. Let's not overcomplicate it and make it harder for women.

Taryn Richardson (33:21)
Is there anything in wearables that could help a female — cycle tracking, temperature, sleep — that a female triathlete should look at to help with training and sleeping?

Shona Halson (33:43)
Temperature is the thing I'd look at — only if you're naturally cycling. If you're on hormonal contraception, you shouldn't ovulate, so temperature stays consistent. Some IUDs still allow ovulation. If you're naturally cycling and ovulate, you'll have a temperature rise in the second half of the cycle. We can see it clearly in Oura data; it tracks ovulation nicely. That's a good sign of a healthy cycle.

Use devices to track cycle length — mark start and end, bleed days — and monitor over time. Apps can't tell you precise phase unless you've measured ovulation or hormones. If you detect ovulation, you might identify follicular vs luteal. Personally, I'd care more about whether I'm ovulating than exact phase.

Taryn Richardson (35:19)
For triathletes who use wearables — probably 85% listening — what are your top three evidence-based tips to make the most of devices without getting overwhelmed?

Shona Halson (35:39)
I’ll try to keep it to three.

1. Look for big changes. Don't panic over one bad night. The body is good at bouncing back the next night.

2. Bedtime, wake time, and sleep quality. Be consistent with bed and wake times; that gives you duration. Percentage quality is useful. I don't hang my hat on sleep stages; they're interesting, not definitive.

3. If you get obsessed with numbers, monitoring may not be for you. Maybe one in ten athletes struggle with this. For some, it's the first time they've paid attention and realise their sleep is poor — that's not the device, it's awareness. Use the data as a conversation starter. If you can't fix it, take the numbers to a professional.

Taryn Richardson (37:12)
That was three — you did it.

Shona Halson (37:14)
I'll stop there. They're the most important.

Taryn Richardson (37:19)
Do you have a particular device that's better than the others?

Shona Halson (37:24)
Not really. It comes down to what athletes are happy to wear and what's comfortable for their sport. I like Oura because I'm not using my hands a lot for sport; it's easy to wear and inconspicuous. I don't love that Whoop doesn't tell the time, so you wear two devices — maybe they've changed that. I generally like Oura, but I have no issue with Whoop; it gives good data. If it's easier or more convenient for your sport, that's fine.

Taryn Richardson (38:14)
What about other products coming on the market, like Ultrahuman rings? More will come. Is that as good as Oura, or should we stick with Oura for rings?

Shona Halson (38:18)
We don't know much from validation about Ultrahuman. We steer clear until validation studies say it's good. One challenge is subscription fees. If Ultrahuman doesn't have a membership fee, they'll attract people. If I were just tracking my own sleep, that could be an option. But companies often start without a fee, get you hooked, then add fees or raise them.

App interface matters too. They're giving so much data; it needs to be easy to use. I've only seen Ultrahuman’s app once; it looked good. Devices that provide prescriptive insights — like Oura AI — can be useful.

Taryn Richardson (39:58)
I'm wearing an Ultrahuman to test it. As a sleep-deprived parent, I found the caffeine window helpful — when to start caffeine to clear brain waste. Starting the day with coffee made me feel rubbish; that guidance helped.

Shona Halson (40:30)
If it works for you, keep doing it. Having data and insights is different from someone saying “don't have coffee in the morning.” Some should, some shouldn't. Data helps informed decisions.

Taryn Richardson (40:49)
If you could design the ultimate Shona Halson wearable, what features would it have?

Shona Halson (41:06)
It would instantly detect different exercise types — like an Apple Watch that asks if you're rowing. I'd incorporate brain activity — a forehead sensor integrated to give better sleep-stage metrics. If you're really into sleep stages, you’d wear something on your forehead at night.

Insights are crucial. Devices give numbers, not always context. If it could tag behaviours — alcohol, caffeine, stress, exercise timing — then generate recommendations, that would be super helpful.

Taryn Richardson (42:01)
Always the practitioner — how do I apply it in real life? Data for data’s sake isn't helpful.

Shona Halson (42:05)
100%. Some teams tick the box by “monitoring sleep,” but don't do anything with the data. If you want behaviour change — same as dietetics — you need insights and knowledge to act.

Taryn Richardson (42:38)
Agreed. Shona, thank you so much for joining me and sharing your expertise. I think people have taken a lot away about sleep and wearables like Whoop and Oura, being smarter and more practical in how they use them — especially triathletes, where most people have one and how they're using it is questionable. If you're listening and want to go beyond the numbers and do something about it, tracking is the first step; applying it in practice is the second.

Thank you, Shona. Where can people find you if they want to dive deeper into your research and flag the female sleep stage cycle work when it comes out?

Shona Halson (43:32)
LinkedIn is probably best. That's where I keep most updates and share papers when they come out.

Taryn Richardson (43:43)
I'll link that in the show notes so people can find you. Thank you so much, Shona. Thank you for tuning in.

Shona Halson (43:47)
Amazing.

Taryn Richardson (43:49)
See you next week.

 

Thanks for joining me for this episode of the Triathlon Nutrition Academy podcast. I would love to hear from you. If you have any questions or want to share with me what you've learned, email me at [email protected]. You can also spread the word by leaving me a review and taking a screenshot of you listening to the show. Don't forget to tag me on social media, @dietitian.approved, so I can give you a shout out, too. If you want to learn more about what we do, head to dietitianapproved.com. And if you want to learn more about the Triathlon Nutrition Academy program, head to dietitianapproved.com/academy. Thanks for joining me and I look forward to helping you smashed in the fourth leg - nutrition!