THRIVE member app — how to use it
A screen-by-screen guide to the THRIVE app. Each screen is shown as it really looks, with numbered markers explained on the right. Use the two switches below to see how a screen changes for a brand-new member versus someone a few weeks in, and with or without a WHOOP connected.
Welcome
The first screen you see before signing in. Nothing here needs an account — it simply gets you to the sign-in page.
1234The app name sits above the breathing emblem. The emblem slowly expands and contracts at a calm breathing pace — you will see the same motion on the recording screens later.
The promise of the app in one line: music and sound chosen for you, and tuned over time by how your body and voice respond.
Tap to go to the sign-in page. Your provider gives you your login; there is no self sign-up inside the app.
Opens the privacy policy in your phone’s browser. It explains what THRIVE records — voice samples, heart-rate sessions, listening history — and who can see it.
Sign in
Use the email address and password your provider set up for you. You stay signed in afterwards; you will not see this screen again unless you sign out.
12345Returns to the Welcome screen.
The address your provider registered you with. Capitalisation does not matter.
Your password. Characters are hidden as you type. Your phone may offer to save it for next time — that is safe to accept.
Starts a three-step reset: we email you a code, you type the code in, then you choose a new password.
The email can take a minute. If it has not arrived, the screen lets you send a new code after a short wait.
Stays grey until both fields are filled. If the email or password is wrong you will see one message — the app deliberately does not say which of the two was wrong.
Reset your password
Three short steps on one screen: we email you a code, you type it in, you choose a new password. You never need to call anyone.
1234Goes back a step — to the previous step of the reset, or to Sign in from the first one.
Eight digits, sent to your email, valid for a short while. Check the junk folder if it has not arrived within a minute or two.
If it has expired or you mistyped it, the screen says so and lets you send a new one; you can request one a minute.
Pre-filled if you typed it on the Sign in screen.
The button changes with the step. The new password must be reasonably hard to guess and different from your last one; the screen tells you if it is not.
Set up your profile
Three short steps, asked once. Voice analysis needs them to read your voice correctly — the same recording means different things at 30 and at 70, or for a lifelong smoker.
12345About you, then health context, then reading language. Continue stays grey until the step is answered.
Four digits. Used to compare your voice with the right age range, never shown to anyone else.
Male, female, or prefer not to say. Voice pitch ranges differ, so this keeps the analysis honest.
Moves to the next step. If you opened this from the voice check-in, finishing the last step takes you straight into the recording.
Leaves without saving. The banner on Home will keep offering to finish it.
Account → Profile shows the same fields on one screen. Changing an answer may recalculate your voice baseline.
Set up your profile — step 2
Health context. Smoking and any breathing or voice conditions change what a normal voice sounds like, so the analysis needs to know.
12345Never, former, or current. Former smokers: choose Former even if it was decades ago; the voice remembers.
Choose every one that applies, or None. Asthma, COPD, chronic bronchitis, sleep apnea, other.
Same again: all that apply, or None. Vocal fold disorder, chronic laryngitis, voice overuse injury, other.
On to the last step.
Returns to step 1 with your answers kept.
Set up your profile — step 3
Reading language. The voice check-in asks you to read a short passage aloud; this is the language it is shown in.
123English or Español. Only the reading passage changes; the rest of the app stays as it is.
Writes all three steps and returns you to where you started. If you came here from the voice check-in, it carries on into the recording.
Returns to step 2 with your answers kept.
Home
Your starting point every time you open the app. It shows where your vitality stands, invites your weekly voice check-in, and recommends what to listen to.
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13456The mandala in the corner opens your Account page: profile, WHOOP connection, privacy policy, sign out.
Shown until you have answered a few questions about yourself — year of birth, biological sex, smoking and any breathing or voice conditions. Takes about a minute.
Voice analysis needs these answers to read your voice correctly, so the voice check-in will route you here first if you skip it.
Your overall vitality score, built from your voice check-ins. Tap the card to see the full breakdown.
New members see Baseline not established — the score appears after your first few check-ins on separate days.The weekly voice sample: three short recordings, about a minute in total. Tap to start.
Do it somewhere quiet, and hold the phone a hand-width from your mouth, slightly off to one side.
Playlists and stations your provider has made available, ordered for you. Swipe sideways to see more; tap one to open it.
As you listen with a heart-rate source connected, the app learns which sounds calm you most and moves those up.
Home (this screen), Radio for live stations, Library for everything you can play, Progress for your story over time.
Once your baseline exists the dial shows your latest score, a one-word summary such as Flourishing, and an arrow for the trend since your previous check-in.
Radio
Live stations your provider has authorized. Unlike a playlist, a live station has no track list and no scrubbing — you join what is playing now.
1234Tap anywhere on the card to start listening. The Now Playing screen opens; playback keeps going when you leave it.
Marks a live stream. There is no pause-and-resume from the same spot: stopping and starting again joins the stream where it is now.
Written by your provider. More stations appear side by side; swipe across to see them.
Lit gold when you are here. The small recommendation badge on a card means the app has learned this one calms you.
Library
Everything you can play except live stations: playlists and single frequencies, in a grid.
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1423Tap to open the playlist: its tracks, total length, and a Play button. Each tile’s artwork is generated from the sound itself, so the same playlist always looks the same.
Playlist is a set of tracks in order; Frequency is a single continuous tone. Both play the same way.
If the grid is empty, your provider has not added anything to your menu yet — nothing is wrong on your side.
Once you have listened with a heart-rate source a few times, the app marks the sounds that settle you most. The same badge appears on Home and Radio.
Progress
Your story over time. Empty at first; it fills in as your voice check-ins and listening sessions build up.
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567891011Until your baseline exists this card explains what unlocks it: voice check-ins on separate days.
Opens the vitality page, which shows how many baseline days you have recorded so far.
Shown only while no heart-rate source is connected. Connecting a WHOOP adds a stress and recovery reading to your results and unlocks guided coherence breathing that you can track here.
Goes to the WHOOP page, where you link your WHOOP account and pair the band.
Your latest score, how much it moved since last time, and a trend line across all your check-ins. A personal best flag appears when you beat your own high.
The four subscores — Emotional, Cognitive, Physical, Voice — each with its own line. Tap a chip to hide or show that line.
Each sound you have listened to with the band on, ranked by the average coherence it produced — a higher bar means that sound settles you more reliably.
A sound needs three sessions before its number appears; until then the row says how many more it needs.
Your last fourteen breathing sessions: how many, how long, average coherence, and your best time-in-high. This is the section that turns listening into a measurable practice.
A dot per recent check-in, filled when you did one. Underneath: your current streak, your usual gap between check-ins, and the date the app suggests for the next one.
Playlists your provider has opened for you that you have not listened to yet. Tap one to go straight to it.
The opening of the plain-language report written after your most recent scored check-in. Read the full report opens the whole thing.
No suggestion card. The coherence sections appear once you have recorded a breathing session with the band.
The coherence sections are replaced by the Did you know? suggestion until a heart-rate source has been connected and at least one session recorded.
A live station
The page for one live station: what it is, and a single button to join the stream.
1234Returns to wherever you came from — Radio, Home or Progress.
A live stream. You hear what is playing now; there is no track list and nothing to skip.
Starts the stream and opens Now Playing. Tapping again later, while it is playing, just reopens the player.
Your provider’s description. If it mentions a purpose — sleep, focus, recovery — that is a hint about when to use it.
A playlist
What a playlist is for, how long it runs, and its tracks. Most THRIVE playlists are one long continuous piece, so there is often only one track.
123456Returns to the Library or Home. Playback continues.
Generated from the sound itself — the same playlist always has the same pattern and colour, so you learn to recognise it.
Your provider’s description: what the piece does and how to use it. Worth reading once.
How many tracks and the total running time.
Starts from the beginning, or pauses where you are. Pausing keeps your place; coming back later resumes.
If the button is missing and the text says the playlist is still being prepared, your provider has just added it — check back in a few minutes.
Tap a track to start there. The row that is playing shows moving bars instead of its number.
Now Playing
The full-screen player. Swipe it down to tuck it away; the sound keeps going and a small bar stays at the bottom of every tab.
12345678The grab handle. Dragging it down (or tapping it) hides the player without stopping the sound.
Gently swells while playing and settles when paused — a glance tells you the state.
The track name, with the playlist it belongs to in brackets. Below it the track’s description scrolls past.
Time played on the left, time left on the right. Drag the dot to move within the track. Live stations have no bar — only a LIVE badge.
The big button. On a live station it is Stop instead, because a live stream cannot pause.
Move between tracks in the playlist. Hidden for live stations.
Loops the playlist when it reaches the end — useful for a piece you want running while you sleep.
Drag to adjust. The phone’s side buttons work too.
The bar at the bottom
Once something is playing, a small bar sits above the tabs everywhere you go. It is the quickest way back to the player.
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123Track and playlist, or the station name. Tap anywhere on the bar to open the full Now Playing screen.
Without leaving the screen you are on.
Appears only when your WHOOP band is paired. Tapping it starts a guided coherence breathing session that listens to your heart rhythm while the sound plays — see Starting a coherence session.
Starting a coherence session
A coherence session is a few minutes of slow, paced breathing while the sound plays and your WHOOP band reports your heart rhythm. The app measures how smoothly your heartbeat rises and falls with each breath — that smoothness is coherence. It starts from the bar at the bottom.
123This is the start button. It is only shown when your WHOOP band is paired over Bluetooth; without a band it is simply not there, and the bar looks like the one in The bar at the bottom.
Tap it to begin. Put the band on first and keep it snug — a loose band gives a noisy signal.
The normal playback control. You do not need to press it: starting a session starts the station by itself if it is stopped.
The session is tied to whatever is in the bar — here the live station. Your coherence during that sound is remembered against it, which over time helps the app learn which sounds settle you best.
Sit or lie somewhere you can stay still for at least three minutes. Bluetooth on, band on your wrist, and the WHOOP app opened once so the band is awake.
The first minute — settling
The session fills the screen. For the first minute the app is still collecting enough heartbeats to read anything, so it says Settling and shows no number. Just follow the breathing cue.
1234567The station or playlist the session is tied to. It keeps playing underneath.
Whether the heartbeat signal from the band is clean enough to read. If it turns amber and says Signal noisy, hold still and check the band is snug; the number pauses until the signal is clean again.
Counts up from the moment the band connects. Minimum 3 min — anything shorter is a practice run and is not saved to your trends. Recommended 10 min is where the benefit really builds.
The pacer. Breathe in as the rosette grows, out as it shrinks — about six breaths a minute, five seconds in and five out. Slower than normal, and that slowness is the whole point.
Grows and shrinks with the breathing cue. Its colour is your coherence: amber while low or settling, blue in the middle, green when high.
The app needs about a minute of heartbeats before it can say anything. finding your rhythm is not a fault — keep breathing with the cue.
Ends the session at any time and opens your summary. Playback pauses when you end.
The live reading
Once the app has read enough beats, a number appears under the rosette and a line starts drawing along the bottom. Both are the same thing — your coherence — now and over the whole session.
1234Your coherence right now, from the last minute or so of heartbeats. It measures how orderly your heart rhythm is — how cleanly it speeds up on the in-breath and slows on the out-breath. It is not your heart rate and not your HRV.
Under 0.5 is Low, 0.5–1.5 is Medium, above 1.5 is High. Higher is calmer and more in sync; there is no upper limit to chase.
The zone in words, in the same colour as the rosette. Amber, blue, green.
Two small words of context: held means you have kept the zone for a while; the percentage is how much of the session so far has been in the High zone.
Your coherence over the whole session, left to right, coloured by zone as it goes. It climbs as you settle into the rhythm and dips when a breath is missed or the signal gets noisy.
A line that keeps climbing is the goal. If it stays amber, slow the breath a little further and drop the shoulders.
At roughly that pace the natural rise and fall of the heart rate lines up with the breath. When they line up the nervous system shifts toward its rest-and-restore balance, and that is what the number is measuring.
Session complete
Tapping End session stops the reading, pauses the sound and shows what happened: the whole line, four numbers, and a plain-English summary.
1234567Closes the summary and returns you to where you were. Nothing to confirm — a session of three minutes or more is already saved the moment this screen opens.
The same line as at the bottom of the session screen, now complete. Read it left to right: how quickly you settled, how steadily you held it, and where it dipped.
The highest reading of the session.
The share of the session spent in the High zone. This is the number to watch improve week to week.
Your longest unbroken stretch in the High zone.
How long the session ran. Under 3:00 the session is treated as a practice run and left out of your trends; the summary text says so.
A few sentences on what the session means, written for the zone you averaged — one text for High, one for Medium, one for Low — and a different one if the session was too short or the signal too noisy to trust.
It is the same message every time for that outcome; it is guidance, not a diagnosis.
After Done
Done takes you straight back to the screen you started from. The sound is paused, not stopped, so one tap resumes it.
123The station was paused when you ended the session. Tap to carry on listening.
The teal mandala is still there. A second session starts fresh — the timer and the line begin from zero.
Sessions of three minutes or more are kept with your history and feed the Progress tab, alongside your voice check-ins and WHOOP recovery.
Over time the app also notices which sounds you reach higher coherence with, and can lean on that when it recommends what to play.
Voice check-in
Three short recordings, about ninety seconds in all. They are how your vitality score is built, so the app asks you to do this once a week.
1234Find a quiet room — background noise is the most common reason a recording is rejected. Have a glass of water nearby.
Hold the phone a hand-width from your mouth, a little off to one side rather than straight in front, so your breath does not hit the microphone.
Three recordings in a row: a held ah, a short reading passage, and a fast pa-ta-ka. Each is checked on the phone the moment you stop; if one is too quiet or too noisy you simply record it again.
Starts recording 1. The first time, your phone asks permission to use the microphone — allow it, or nothing can be recorded.
Closes the check-in. Nothing is kept.
Microphone permission
Seen once, the first time you start a recording. iPhone asks on THRIVE’s behalf; the answer is remembered.
123The voice check-in records through the microphone; nothing else in the app uses it. The text is THRIVE’s own explanation, shown by iPhone.
Recording cannot start, and iPhone will not ask again. To change your mind later: iPhone Settings → Apps → THRIVE → Microphone.
Recording starts straight away. You will not see this dialog again.
Recording 1 — say “ah”
Hold a steady ah for up to twenty seconds. The analysis reads the steadiness of your voice from this one, so keep it natural rather than loud.
123456Where you are in the three. The screen resets for each one.
Take a comfortable breath, then sustain the sound. It is fine to pause and breathe; the app measures the total voiced time, not one unbroken note.
Seconds left. Recording stops by itself at zero, or earlier if you tap Stop. Ten seconds or more is enough to pass.
The same reminder on every recording: two to four inches away, off to one side.
One button, two jobs. While recording it turns into Stop.
Abandons the whole check-in, including recordings already made.
You see one reason — too quiet, too much background noise, too short — and a Start button to try again. After three tries the app offers Use this recording anyway, so you are never stuck. Rejected takes are kept briefly to improve these checks, then deleted.
Recording 2 — read the passage
Read the short passage aloud at your everyday conversational pace. This one listens to rhythm, pauses and clarity rather than pitch.
1234A standard text speech clinicians use because it covers the sounds of the language evenly. You will see the same one each week, in the reading language set on your profile — English or Spanish.
Reading it takes most people 20–30 seconds. Do not rush; the 35 seconds is headroom.
Same reminder. Reading tends to pull the phone closer to your face — keep it off to the side.
Sits below the passage so it stays in view while you read. Tap Stop when you reach the end; you do not need to wait for zero.
Tap Start, read, tap Stop.
Recording 3 — say “pa-ta-ka”
Repeat pa-ta-ka, pa-ta-ka as quickly and clearly as you can for ten seconds. It measures how fast and evenly your lips and tongue move.
123Speed and clarity both matter. It feels silly; that is fine. Mistakes are fine too — keep going rather than stopping to correct.
Ten seconds. Six or more is enough to pass.
After this one you see a review screen listing all three, with a play button to hear each and a redo arrow for any you want to record again. Submit all three sends them off; your score updates within a few minutes.
When a take is rejected
Every take is checked on the phone the moment it ends — loudness, background noise, length, whether a voice was actually heard. A take that fails is explained in one line and you record again. You are never stuck.
1234One plain sentence: too quiet, too much background noise, too short, or nothing we could read. Fix that one thing and go again.
The last line is true and deliberate: a rejected take is kept for a short while so the checks themselves can be improved, then deleted. It is never analysed and never shown to your provider.
Try again. The countdown resets.
Appears after the third rejection. It sends the take as it is, marked so the analysis knows it did not pass the check.
Use it when the room really is the problem and you cannot change it today; the analysis will be less certain, and your summary may say so.
Abandons the whole check-in.
Review and submit
All three takes in one place. Listen back, redo any, then send.
123456Its name, its length, and for the passage which text you read.
A green ✓ means the take passed the quality check; a pink ! means you used it anyway. Either can be submitted.
Hear the take. Worth doing once — a recording that sounds wrong to you is worth redoing even if it passed.
Goes back to that one recording screen. The other two are kept.
Uploads the recordings and starts the analysis. A short Uploading… screen, then Sample submitted with a Done button.
Your score updates within a few minutes; Home will show a small note while it is still being processed.
Throws all three away and returns you to Home.
My Vitality
The full picture behind the number on Home: four subscores, what the analysis noticed, and what to listen to next. Locked until your baseline exists.
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1738910Back to where you came from.
Your scores compare you with your own voice, not with other people. That needs a baseline: recordings on five different days.
Emotional Wellness — mood, stress and anxiety signals. Cognitive Clarity — sharpness and fluency. Physical Energy — breath support and projection. Voice Power — strength, clarity and steadiness.
Each unlocks with the baseline and then shows a number and a trend.
Counts your baseline days as they build up — Day 3 of 5 and so on.
Two things that trip people up: several recordings on one day count as one day; and recording at roughly the same time of day gives a truer baseline, because your voice shifts from morning to evening.
The same voice check-in as the card on Home. Hidden while a sample you already submitted is still being analysed.
THRIVE is a wellness product, not a medical device. Share anything that worries you with your provider.
A single number from 0 to 100 built from the four subscores, compared against your own baseline — so 58 means “a little below your usual”, not “58 out of 100 people”.
If a newer sample is still being analysed, a small pill says so and the previous score stays until it is ready.
What the analysis noticed this week, written in plain language: your score against your own baseline, a line on each of the four areas, a listening plan for the week, and a note on recovery and stress once WHOOP data is flowing.
It ends with the reminder that this is a screening tool, not a diagnosis — share it with your clinician.
The sounds from the listening plan as tappable cards, each with a suggested length and how many times a week. Tap one to go to it.
The date of the check-in this page is built from, then the reminder that THRIVE is a wellness product, not a medical device.
Account
Who you are signed in as, and the doors to your profile, your WHOOP connection and the privacy policy.
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1234567Back to Home.
Your name and the email you sign in with. The mandala is yours — the same one shows on Home.
Year of birth, biological sex, smoking, breathing and voice conditions, reading language.
Reads Incomplete — tap to finish until the set-up is done, then Used to interpret your voice analysis.
Link your WHOOP account and pair the band. The line under it tells you the state at a glance: Tap to link, Connected, or Reconnect required if WHOOP has expired the link.
Opens in your browser.
Signs you out on this phone only. Your recordings, scores and sessions stay with your account.
Permanent. You will be asked to type DELETE to confirm. Everything tied to the account is removed; your provider is told a member left, not who.
Your profile
The same questions as the set-up, on one screen, for when something changes — you stop smoking, or a diagnosis is added.
123458967Changing an answer may recompute your voice baseline, because the analysis compares you with people like you. Your score can shift a little afterwards. That is correct, not a fault.
Four digits.
One choice.
Never, former, or current. Former smokers: choose Former even if it was decades ago; the voice remembers.
Choose all that apply, or None.
Writes the changes. You will see an error line above the button if something could not be saved.
Leaves without saving.
Same again: all that apply, or None.
The language of the passage you read aloud in the voice check-in. English or Español.
WHOOP
Two separate connections live here, and it helps to know they are different. The band over Bluetooth gives live heart rate while you listen. The WHOOP account brings your daily recovery, sleep and strain in from WHOOP’s servers.
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1234786Back to Account.
The band itself. With it paired, the app reads your heart rhythm while a sound plays and can run a guided coherence breathing session.
Put the band on, open the WHOOP app once so the band is awake, then tap. While it searches you see Connecting… with three reminders: Bluetooth on, Broadcast Heart Rate on in the WHOOP app, band on your wrist. The app lists nearby bands if it finds more than one.
If Bluetooth is off the line under the button reads Turn on Bluetooth and try again. Pairing is per phone and lasts until you disconnect.
Your WHOOP account, on WHOOP’s side. Once linked, the line reads Connected · synced 12m ago and you get Sync now and Disconnect buttons.
Linked to your WHOOP account. synced 6h ago is when THRIVE last pulled your recovery, sleep and strain; it happens once a day by itself.
Opens WHOOP’s own sign-in page in your browser. You approve THRIVE once; WHOOP may ask you to approve again after some months, and the Account row will say Reconnect required when it does.
What is pulled, how often (once a day), and where your WHOOP login lives — on the server, never on the phone.
Pulls today’s data immediately instead of waiting for the daily sync — useful right after a night’s sleep has been processed by WHOOP.
Unlinks the account. Data already pulled stays in your history; nothing new arrives until you connect again.
Connect WHOOP — permission
Tapping Connect WHOOP hands you to WHOOP’s own website to sign in. Before it opens, your phone asks once whether the THRIVE app may use that website to sign you in.
12Closes the question and nothing changes. The WHOOP row still reads Not connected.
Opens WHOOP’s sign-in page (next screen). Your WHOOP password goes to WHOOP only; THRIVE never sees it.
Connect WHOOP — sign in
WHOOP’s sign-in page, opened inside the app. Use the same email and password as your WHOOP app. After you sign in WHOOP asks you to approve THRIVE, then returns you to the WHOOP screen, where the Wearable card reads Connected and the first sync starts by itself.
1234Gives up and returns to the WHOOP screen with nothing linked. Safe to use at any point.
Confirms you are on WHOOP’s site. Your login goes to WHOOP and nowhere else.
Your WHOOP login — the same one you use in the WHOOP app. Forgot Password? is handled by WHOOP.
WHOOP then shows an approval page listing what THRIVE may read (recovery, sleep, strain, body measurements). Approve it and you are returned to the WHOOP screen.
WHOOP may ask you to approve again after a few months. When it does, the Account page says Reconnect required and the button here reads Reconnect WHOOP.