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

Are Wearables Worth It? What Triathletes Should Know About WHOOP and Oura

If you're a triathlete, you're probably obsessed with data. Pace, watts, heart rate, sleep score, HRV, TSB... the list goes on. You’ve either already got a WHOOP or Oura — or you’re tossing up whether one is worth the investment. But here’s the thing: more data doesn’t automatically mean better performance.

In this blog, we break down what the research really says about wearables like WHOOP and Oura, how reliable the data is and the smartest way to use it to train harder, recover faster and perform at your best.

Meet the Expert: Prof Shona Halson

Professor Shona Halson is arguably Australia’s leading expert in sleep, recovery and performance. With 25 years of experience working with elite athletes, including at multiple Olympic Games, Shona has conducted numerous validation studies on wearable tech. In a recent chat on the Triathlon Nutrition Academy podcast, she shared the evidence-based truth about wearables and how triathletes can use them effectively.

WHOOP vs Oura – How Accurate Are They?

Both WHOOP and Oura are a step above basic fitness trackers like Fitbit or Garmin when it comes to sleep and recovery data. Here’s what the science says:

• Sleep Duration: Both devices track sleep time accurately, especially two-state sleep (asleep vs awake).

• Sleep Stages: Less reliable. REM and deep sleep estimates are OK but not gold standard. Don’t hang your hat on those numbers.

• HRV and Heart Rate: Excellent overnight data. WHOOP and Oura are very comparable to clinical ECGs for measuring heart rate and HRV while you sleep.

Key takeaway: These devices are good at measuring what matters — total sleep time, sleep timing and overnight HRV. But be cautious with multi-stage sleep data and recovery scores, which are based on opaque algorithms.

How Triathletes Can Use Wearables the Smart Way

Here’s how to get real-world value without getting sucked into the data vortex:

1. Track trends, not single nights

   • One bad sleep score doesn’t mean disaster. Look for consistent changes over time.

2. Don’t compare with others

   • Devices use different algorithms. Your deep sleep percentage isn’t comparable to your mate’s if they’re on another brand.

3. Focus on what you can control

   • Use your data to spot patterns. Did your HRV tank after a late night, booze or heavy session? Adjust accordingly.

4. Be consistent

   • Bed and wake times matter more than your readiness score. Stick to a sleep routine, especially during big training blocks.

5. Nail the nap

   • Early day naps (before 2pm) can help offset sleep debt. Keep them short unless you’re seriously depleted.

Beware the Data Trap

Some triathletes can become obsessed with numbers, letting a low recovery score dictate every training decision. But wearables can’t measure muscle soreness, motivation or emotional stress. They’re one piece of the puzzle — not the whole picture.

As Shona says, "Don’t throw the baby out with the bathwater. Use wearables to guide decisions, not make them for you."

What About the Menstrual Cycle?

For female triathletes, wearables can help track ovulation via temperature shifts (if naturally cycling). But hormonal fluctuations don’t seem to impact sleep as much as symptoms do. So if you're symptom-free, there may be little effect on performance or recovery.

Which Should You Buy?

• Oura: Great for those prioritising sleep tracking, with a sleek, unobtrusive ring design.

• WHOOP: Better for training load tracking, but less convenient for everyday wear.

• Ultrahuman: An emerging option, but lacks validation studies for now.

Ultimately, choose the device that fits your lifestyle and training style. And if you find yourself spiralling into sleep score anxiety, it might be time to take a break.

Next Steps:

• Ready to level up your recovery? Start by grabbing our Triathlon Nutrition Checklist

• Curious about blood tests for performance? Check out our Blood Tests for Triathletes Guide

• Want to eat like a pro? Download your Weekly Meal Planner Template to stay on track.

Your wearable isn’t magic — but paired with smart nutrition and training, it can be a powerful tool in your triathlon toolkit.