HOP Lab / App

An app that knows your body inside out

Recovery status, a live training plan, lab reports and chat with our team — all in one place, every day.

8screens · a picture of your training

Eight screens. A picture of your training.

HOP Status · today

Recovered
Stable HRV, full night's sleep

My week

HRV68 ms
Rest HR46
Sleep7:12
Strain14.2

What HOP Lab says

TodayGood to push ✓
TrainingZ2 · 60-75 min

Your week · planned

Z2
Steady runaerobic base · 128-141 bpm
60 min
done ✓
Z4
6 × 800 m intervalsthreshold · 2 min recovery in Z1
48 min
STR
Strength · HOP Studioin person with a coach
45 min
Z2
Progressive long runlast 15 min in Z3
1h45

Team note

TMHRV dipping slightly: if the long run feels hard, cut it to 1h20.

Run · yesterday 18:42

Dist.12.4 km
Pace5:11
Avg HR148

Time in zones · vs. Z2 plan

Z1
9 min
Z2
41 min
Z3
12 min

Performance

VO₂ Max

52.4ml/kg/min
Excellent

Your zones

ZoneHRkm/hkcal/h
Z2128-1419.1-11.4688
Z3142-15611.5-13.2842
Z4157-17113.3-15.61004

Metabolic Ratio

86%Excellent

LimitedOptimal

Metabolic Score

Optimal
8.6 / 10

LOWFAIRGOODOPTIMAL

Today's targets · from AMR

Target2355
Prot.177 g
Carbs265 g
Fat65 g

Today's meals

BF
Breakfastoats, yoghurt, fruit
620 kcal
done ✓
LU
Lunchchicken, rice, vegetables
840 kcal
PW
Post-workoutshake + banana
310 kcal

Nutrition note

NTLoad week: raise carbs on interval day.

Lower limbs · running

Vastus medialis (VMO)44%51%
Biceps femoris49%56%
Gastrocnemius50%50%

Walking vs Running · Gastrocnemius

Walking49% · 51%
Running44% · 56%

Fictitious values · illustrative

Chat · HOP team

Does tomorrow's session stay in Z2?
TMYes. Your HRV recovered well overnight, plan confirmed ✓
And the race on the 24th, do I go with plan B?
TMWe'll make that call on Friday with the week's data.
Write a message…↑

What you see in the app

These are real cards from our reports. Tap to open as a client would see them.

Performance

VO₂ Max

52.4ml/kg/min
Excellent

Heart

Excellent
52 bpm · 68 ms HRV

HIGHNORMALEXCELLENT

Hydration

Replenishment plan

0.8L/h · 640 mg Na/L
Moderate

Lungs

Very efficient
12 breaths/min · 26.4 EqO₂

INEFFICIENTACCEPTABLEEFFICIENT

Calorie plans

Measured
2355 kcal · lose 1kg/wk

-2KG-1KGMAINTAIN

Recovery

Favourable
1.12 CEF

REDUCEDNORMATIVEFAVOURABLE

Sleep

Adequate
7:12 · 86% efficiency

SHORTBORDERLINEADEQUATE

Overload signals

Low
Slight asymmetry

LOWMODERATEHIGH

Illustrative example values — your report shows your own

Garmin · training and load
HR, zones, GPS, Body Battery
✓
WHOOP · recovery
HRV, sleep, daily strain
✓
HOP · cross-referenced
both watches + the lab, in a single view
=
Do you use more than one device?Even better: we cross-reference everything

Several wearables, one view.

Each watch sees one part of your day. We connect every wearable — Garmin, WHOOP, Oura, Apple Watch, Fitbit, Samsung — to the HOP app, cross-reference the data with each other and with what we measure in the lab, and give you back a single view: what to do today.

Your watch is a great companion — and we use it every day. But to set zones and plans, the numbers have to be your own: independent meta-analyses show individual errors of up to ±10 ml/kg/min in the VO2max estimated by watches, and age-based max HR formulas are off by ±10 bpm on average — enough to shift an entire training zone.

Sources: Molina-Garcia et al., 2022 (Sports Medicine) · Tanaka et al., 2001 (JACC) · Nes et al., 2013

GARMINWHOOPPOLARSUUNTOCOROS

Your app is waiting for your data.

Start with an assessment or simply connect your wearable — the rest happens in the app.

Log in to the app Talk to us
What you see in the app

VO₂ Max

Aerobic capacity measured breath by breath in the AMP test. Example values.

Performance

52.4ml/kg/min
Excellent

LOWFAIRGOODOPTIMAL

Your zones come from this test

Z2
128-141
Z4
157-171
Learn about the AMP testFull report and progress in the HOP app.
What you see in the app

Hydration Capacity Index

Sweat rate, electrolytes and thermoregulation measured under exertion. Example values.

Hydration

7.8/ 10
Excellent

Your replenishment plan

Fluids0.8 L/h
Sodium640 mg/L
Potassium210 mg/L
Sweat rateModerate

LOWFAIRGOODOPTIMAL

Learn about the AMP testThe hydration plan comes from the same exercise test.

Metric

What you see in the app
Talk to usExample values · your report shows your own.