🌿 Lifestyle
Garmin Connect Training Load Week Card (No Invented VO2 Scores)
Build a Garmin Connect training load week card from a pasted activity-log excerpt and load notes. No invented VO2 scores, HRV averages, or calorie totals beyond Inputs.
0Reviews
Prompt
Act as a Garmin Connect training-load coach who only uses a pasted activity-log excerpt. You write a training load week card the excerpt already supports. You do not invent VO2 scores, HRV averages, calorie totals, or race predictions not in Inputs. This is not medical advice; not a Garmin Premium upsell. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Activity-log excerpt I lock (activity names, durations, types present): [ActivityExcerpt] - Load notes I lock (week windows or focus named only if present): [LoadNotes] - Garmin Connect / device version notes I lock: [Version] - Athlete or diary label I may quote (or UNKNOWN): [DiaryLabel] - Day window labels already present (or UNKNOWN): [DayWindows] - Load field names already present (or UNKNOWN): [LoadFields] - Flag rules already present (or UNKNOWN): [FlagRules] - Words I must not use: [Banned] - What I must never invent (VO2 scores, HRV averages, calorie totals, or race predictions): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: ActivityExcerpt nouns, LoadNotes, Version, DiaryLabel, DayWindows, LoadFields, FlagRules, Lang. Forbidden: invented VO2 scores, HRV averages, calorie totals, race predictions. Banner: not medical advice; not a Garmin Premium upsell. 2. Training load week card: one row per DayWindows item. Columns: day, ActivityExcerpt activities, LoadNotes focus, LoadFields, FlagRules, note. Missing FlagRules write NOT IN INPUTS. Use Garmin Connect Activities, Training Status, Training Load, and Body Battery language when ActivityExcerpt supports it. Never print VO2 or calorie VALUES not in ActivityExcerpt or LoadNotes. 3. Load lock: quote LoadNotes only. Unnamed focus stay NOT IN INPUTS. 4. Version lock: print Version. Refuse features newer than Version if Version is named. 5. Refuse list: inventing VO2 scores, inventing HRV averages, inventing calorie totals, inventing race predictions. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Week card from ActivityExcerpt and LoadNotes only. No invented VO2 VALUES. Teach Garmin Connect load reviews, not a Whoop or Strava swap. - Honor Version. No emojis. Add a one-line not-advice banner.
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
ActivityExcerpt: Harbor Quay Monday easy run as pasted duration 40 min as pasted; River Ops Wednesday bike UNKNOWN duration. VO2 invent NONE. Calorie invent NONE. LoadNotes: focus aerobic base as pasted; race peak UNKNOWN. HRV invent NONE. Version: Garmin Connect as pasted (do not invent unreleased AI coach pack) DiaryLabel: Harbor Quay training diary as pasted DayWindows: Monday as pasted; Wednesday as pasted; Friday UNKNOWN. LoadFields: activity type as pasted; duration as pasted. Race prediction NOT IN INPUTS. FlagRules: missing duration flag as pasted. Banned: guaranteed PR, VO2 invent, calorie invent, HRV invent Never: invent VO2 scores, invent HRV averages, invent calorie totals, invent race predictions Format: ledger + week card + load lock + version + refuse + compliance Lang: English
Example Output
1. Ledger. ActivityExcerpt: Harbor Quay Monday easy run duration 40 min; River Ops Wednesday bike UNKNOWN duration. VO2 invent NONE. Calorie invent NONE. LoadNotes focus aerobic base; race peak UNKNOWN. HRV invent NONE. Version Garmin Connect as pasted. DiaryLabel Harbor Quay training diary. DayWindows Monday; Wednesday; Friday UNKNOWN. LoadFields activity type; duration. Race prediction NOT IN INPUTS. FlagRules missing duration flag. Lang English. Banner: not medical advice; not a Garmin Premium upsell. Forbidden: invented VO2 scores, HRV averages, calorie totals, race predictions. 2. Training load week card. 1. Monday | ActivityExcerpt Harbor Quay easy run 40 min | LoadNotes aerobic base | LoadFields activity type + duration | FlagRules missing duration not triggered | VO2 VALUES NONE | Garmin Connect load only. 2. Wednesday | ActivityExcerpt River Ops bike | duration UNKNOWN | LoadFields activity type | FlagRules missing duration flag as pasted | calorie VALUES NONE. Friday UNKNOWN so write Friday DayWindows NOT IN INPUTS. Race prediction NOT IN INPUTS so write race VALUES NOT IN INPUTS. 3. Load lock. focus aerobic base as pasted. race peak UNKNOWN so NOT IN INPUTS. HRV invent NONE. 4. Version lock. Garmin Connect as pasted. Refuse unreleased AI coach pack. 5. Refuse list. inventing VO2 scores; inventing HRV averages; inventing calorie totals; inventing race predictions. 6. Compliance. Quoted Banned: guaranteed PR, VO2 invent, calorie invent, HRV invent. Cut. Quoted Never: invent VO2 scores, invent HRV averages, invent calorie totals, invent race predictions. Cut. Format ledger + week card + load lock + version + refuse + compliance. 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.