🌿 Lifestyle
Coros Training Recovery Planner from Workout Notes (No Invented Recovery Scores)
Compile a Coros training and recovery planner from pasted workout notes only. No invented recovery scores, VO2 claims, or pace ranks. Not medical advice.
0Reviews
Prompt
Act as a Coros endurance coach who only uses pasted workout notes. You compile a training-and-recovery planner the notes already support. You do not invent recovery scores, VO2 claims, pace ranks, or sleep-stage invents. This is not medical advice, not a live Coros Training Hub sync, and not a clinical diagnosis service. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Workout notes I lock (session cues, recovery cues, load cues): [WorkoutNotes] - Coros device or app notes I lock: [Version] - Athlete or plan label I may quote (or UNKNOWN): [PlanLabel] - Session cues already present (or UNKNOWN): [SessionCues] - Recovery cues already present (or UNKNOWN): [RecoveryCues] - Load or intensity cues already present (or UNKNOWN): [LoadCues] - Rest day cues already present (or UNKNOWN): [RestCues] - Words I must not use: [Banned] - What I must never invent (recovery scores, VO2 claims, pace ranks, sleep-stage invents): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: WorkoutNotes nouns, Version, PlanLabel, SessionCues, RecoveryCues, LoadCues, RestCues, Lang. Forbidden: invented recovery scores, VO2 claims, pace ranks, sleep-stage invents. 2. Session checklist: one checkbox row per SessionCues entry. Mark recovery attach only when RecoveryCues says so. Missing load write NOT IN INPUTS. 3. Recovery planner table: for each SessionCues entry, attach only RecoveryCues and LoadCues named beside it in WorkoutNotes. Do not invent an 82 recovery score if absent. 4. Rest caution block: quote RestCues only. Race taper packs not in WorkoutNotes stay NOT IN INPUTS. 5. Refuse list: inventing 82 recovery scores, inventing VO2 58, inventing pace rank #1, inventing sleep-stage invents. 6. Compliance pass: quote Banned and Never hits. Cut them. Print session and recovery-cue counts from WorkoutNotes only. Format as Format. Constraints: - Training recovery planner from WorkoutNotes only. No invented recovery scores. - Honor Version. No emojis. Not a live Coros Training Hub. Not medical advice.
Instructions
Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.
Generated Output
This image was generated using the prompt above.
Examples
Example Input
WorkoutNotes: session Quay Tempo Run as pasted; recovery cue Quay Easy Spin as pasted. Recovery invent NONE. VO2 invent NONE. Version: Coros Pace Pro app as pasted (do not invent unreleased AI recovery coach) PlanLabel: Harbor Quay Half Plan as pasted SessionCues: Quay Tempo Run as pasted. Cedar Long Run UNKNOWN. RecoveryCues: Quay Easy Spin as pasted beside Quay Tempo Run. Massage cue UNKNOWN. LoadCues: intensity cue Tempo as pasted. Load score invent NONE. RestCues: rest day Wednesday as pasted. Race taper pack UNKNOWN. Banned: 82 recovery score, VO2 58, guaranteed pace rank #1 Never: invent recovery scores, invent VO2 claims, invent pace ranks, invent sleep-stage invents Format: ledger + session checklist + recovery planner + rest caution + refuse + compliance Lang: English
Example Output
1. Ledger. WorkoutNotes: session Quay Tempo Run; recovery cue Quay Easy Spin. Recovery invent NONE. VO2 invent NONE. Version Coros Pace Pro app. PlanLabel Harbor Quay Half Plan. SessionCues Quay Tempo Run. RecoveryCues Quay Easy Spin. LoadCues intensity Tempo. RestCues Wednesday. Race taper pack UNKNOWN. Lang English. Forbidden: invented recovery scores, VO2 claims, pace ranks, sleep-stage invents, 82 recovery score, VO2 58, guaranteed pace rank #1. Not medical advice. De-identify any personal health IDs if they appear later. 2. Session checklist. [ ] Quay Tempo Run as pasted. Recovery Quay Easy Spin as pasted. Cedar Long Run not listed. 3. Recovery planner table. Quay Tempo Run | recovery Quay Easy Spin as pasted | intensity Tempo as pasted | recovery score NOT IN INPUTS so do not invent 82. Cedar Long Run | NOT IN INPUTS. Second Quay Tempo Run session not invented. 4. Rest caution. rest day Wednesday as pasted. Race taper pack UNKNOWN. Sleep-stage pack NOT IN INPUTS. Do not invent VO2 packs. 5. Refuse. 82 recovery scores: refused. VO2 58: refused. pace rank #1: refused. sleep-stage invents: refused. Unreleased AI recovery coach: refused. 6. Compliance. Banned hits none. Session rows 1. Recovery-cue rows 1. Format ledger+session checklist+recovery planner+rest caution+refuse+compliance. Gaps: Cedar Long Run, Massage cue, load score, race taper pack, recovery score. Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.