# Zonal: a free web app that turns WHOOP recovery data into a daily train / ease-off call (beta, feedback wanted)

**URL:** <https://forum.intervals.icu/t/zonal-a-free-web-app-that-turns-whoop-recovery-data-into-a-daily-train-ease-off-call-beta-feedback-wanted/133420>\
**Category:** External Projects\
**Created:** [2 November 2026 19:34 UTC](https://forum.intervals.icu/t/zonal-a-free-web-app-that-turns-whoop-recovery-data-into-a-daily-train-ease-off-call-beta-feedback-wanted/133420 "2026-11-02T19:34:01Z")\
**Posts on this page:** 1\
**Page:** 1

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**Author:** ![turochinchilla](https://forum.intervals.icu/user_avatar/forum.intervals.icu/turochinchilla/32/95256_2.png) [@turochinchilla](https://forum.intervals.icu/u/turochinchilla)\
**Post date:** [2 November 2026 19:34 UTC](https://forum.intervals.icu/t/zonal-a-free-web-app-that-turns-whoop-recovery-data-into-a-daily-train-ease-off-call-beta-feedback-wanted/133420/1 "2026-11-02T19:34:01Z")

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WHOOP member and solo developer here. Full disclosure: I built the tool in this post. It works with WHOOP but isn’t affiliated with or endorsed by WHOOP, and it doesn’t connect to intervals.icu (yet). I’m posting here because this is where people take HRV and recovery seriously.

Why I built it: I had strep throat a while back, and afterwards I noticed my HRV and resting HR had already drifted from my normal before I felt anything. And most mornings I was staring at a recovery percentage and still guessing whether to do the hard session. So I built Zonal: [https://getzonal.com](https://getzonal.com)

What it does:

- **ZONAL Score:** a go / caution / swap call for today’s planned training
- **Tomorrow’s recovery forecast:** strain and sleep sliders so you can see what a hard session or a short night might do. It shows its own track record. For most testers it’s been right about 60-80% of the time, depending on how much history they have.
- **What moves your numbers:** which habits actually line up with changes in your HRV and recovery
- **Per-session HRV/RHR cost:** what each session type tends to cost you overnight
- **Deload calls** and **14-night experiments**
- **Signal watch:** flags when your numbers drift away from your own normal. It doesn’t diagnose anything.

 ![screenshot-home](https://forum.intervals.icu/uploads/default/original/3X/c/1/c14fe031524d941d48ab02ba0ec708d3568bfc15.png)  
 ![screenshot-accuracy](https://forum.intervals.icu/uploads/default/original/3X/5/1/51f484a8ddab314cb84488f7f3bf6da5ca3eb4bb.png)  
 ![screenshot-signal-watch](https://forum.intervals.icu/uploads/default/original/3X/2/3/2395396c8dacfcd987ea4ec2344e5c372d680905.png)

Good to know: it’s a web app with a read-only WHOOP sign-in, so no password sharing and no scraping, and it needs an active WHOOP membership. Connecting takes about 2 minutes and importing your history under 10. Data is encrypted, never sold and never used to train AI. I can’t see anyone’s numbers, and you can delete everything anytime. It’s a free beta.

What I’d love feedback on:

1. Does the daily call match how your legs actually feel? A day it got wrong is the most useful thing you can tell me.
2. Do the forecast sliders make sense without explanation?
3. Is per-session HRV cost useful next to the load numbers you already track here?

Bugs and ideas welcome in this thread.