Quick answer: To choose an 18mm, 20mm or 22mm standard Quick Release option, first confirm that your watch uses a standard spring-bar quick-release system. Then measure the inside distance between the watch lugs in millimetres and select the exact matching size. Measure the lug opening—not the watch case and not the strap farther away from the connection.
Product and compatibility information last reviewed by the SYNCRBAND Team on October 14, 2026.
Key facts before you measure
| Connector system | Compatible standard spring-bar Quick Release |
|---|---|
| Available SYNCRBAND sizes | 18mm, 20mm and 22mm |
| Compatible WHOOP models | WHOOP 5.0 and WHOOP MG |
| Not compatible with | WHOOP 4.0, Apple Watch connectors or Garmin QuickFit |
| Matching product | SYNCRBAND 18/20/22mm Quick Release + WHOOP 5.0/MG Hybrid Nylon Band |
What is watch lug width?
Watch lug width is the inside distance between the two lugs where the band connects to the watch. It is measured in millimetres. For the current SYNCRBAND standard Quick Release product, the available lug-width options are 18mm, 20mm and 22mm.
The connector type still matters. A 22mm standard Quick Release connection is not the same as a 22mm Garmin QuickFit connection. If you are comparing those systems, read Quick Release vs Garmin QuickFit: Which WHOOP 5.0/MG Band Fits?
How to measure watch lug width
1. Confirm that the watch uses standard Quick Release
Check the specifications for your exact watch model or the information supplied with its original band. This guide applies only to compatible standard spring-bar quick-release systems.
2. Measure the inside gap between the lugs
Use a millimetre ruler or caliper and measure straight across the inside edges of the two lugs. Keep the measuring tool level with the point where the connector sits.
3. Select the exact matching size
| Measured inside lug width | Option to select |
|---|---|
| 18mm | 18mm standard Quick Release |
| 20mm | 20mm standard Quick Release |
| 22mm | 22mm standard Quick Release |
Do not size up or down. The connector width should match the watch's specified lug width.
4. Recheck the model specification if the measurement is unclear
If the result appears to fall between sizes, measure again and check the watch manufacturer's specification. You can also contact SYNCRBAND with the exact watch brand, model and a clear photo of the connector area before ordering.
Do not confuse width with connector type
The numbers 18mm, 20mm and 22mm describe width. They do not make different connector systems interchangeable.
- standard Quick Release: Choose the 18mm, 20mm or 22mm product only for a compatible standard spring-bar quick-release watch.
- Garmin QuickFit: Choose the separate Garmin QuickFit + WHOOP 5.0/MG Hybrid Band when your Garmin model specifies QuickFit 22mm or 26mm.
- Apple Watch: Choose the separate Apple Watch + WHOOP 5.0/MG Hybrid Band and select the connector group listed for your watch.
The SYNCRBAND WHOOP Hybrid Band Compatibility Guide compares all three current connector systems in one table.
Current band materials and options
| Band | Adjustable hook-and-loop nylon |
|---|---|
| Band colors | Black or Army Green |
| Watch-side connector colors | Black or Silver |
| Metal hardware | Stainless steel connectors and Silver WHOOP-side frame |
| Devices included | No. The watch and WHOOP device are sold separately. |
How to install the WHOOP 5.0 or WHOOP MG module
- Insert the side without the locating pin into the WHOOP-side frame first.
- Press the side with the locating pin into place. This is the frame side with two small indentations.
- Do not press both sides into the frame at the same time.
- Confirm that the module is fully seated before wearing the band.
Frequently asked questions
Should I measure the old strap or the watch lugs?
Measure the inside distance between the watch lugs. This identifies the connector width at the watch.
Can I use a 20mm connector on a 22mm watch?
No. Select the connector width that matches the watch's specified lug width.
Can a 22mm standard Quick Release connector fit Garmin QuickFit 22mm?
No. standard Quick Release and Garmin QuickFit are different connector systems, even when both are labeled 22mm.
Does this product work with WHOOP MG?
Yes. The current SYNCRBAND standard Quick Release hybrid band is designed for WHOOP 5.0 and WHOOP MG.
Does it fit WHOOP 4.0?
No. WHOOP 4.0 uses a different attachment system.
Where can I check shipping, returns and current offers?
See the SYNCRBAND FAQ for the store's current ordering, shipping, returns and promotional information.
Related SYNCRBAND resources
- WHOOP Hybrid Band Compatibility Guide
- WHOOP 5.0 / MG Hybrid Band FAQ
- Quick Release vs Garmin QuickFit: Which WHOOP 5.0/MG Band Fits?
- How to Wear WHOOP 5.0/MG and Apple Watch on One Wrist
Shop the SYNCRBAND 18/20/22mm Quick Release + WHOOP 5.0/MG Hybrid Nylon Band