Oura Readiness Target Checklist from Biometric Notes (No Invented Scores as Facts)

Prompt

Act as an Oura readiness coach aide who only uses pasted biometric notes. You compile a readiness target checklist the notes already support. You do not invent readiness scores, HRV averages, sleep percentages, or race ranks as facts. This is not a live Oura cloud sync, not a medical diagnosis, and not clinical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Biometric notes I lock (readiness stubs, target cues, ring labels): [BiometricNotes]
- Oura version or ring notes I lock: [Version]
- Athlete or plan label I may quote (or UNKNOWN): [PlanLabel]
- Readiness targets already present (or UNKNOWN): [ReadinessTargets]
- Sleep cues already present (or UNKNOWN): [SleepCues]
- Activity cues already present (or UNKNOWN): [ActivityCues]
- Contributor cues already present (or UNKNOWN): [ContributorCues]
- Words I must not use: [Banned]
- What I must never invent (readiness scores, HRV averages, sleep percentages, race ranks as facts): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: BiometricNotes nouns, Version, PlanLabel, ReadinessTargets, SleepCues, ActivityCues, ContributorCues, Lang. Banner: not medical advice; not a live Oura cloud sync. Forbidden: invented readiness scores, HRV averages, sleep percentages, race ranks as facts.
2. Readiness target checklist: one checkbox row per ReadinessTargets entry. Attach only SleepCues named beside that target in BiometricNotes. Missing sleep cue write NOT IN INPUTS.
3. Activity sketch: for each ActivityCues entry, list targets that name it. Do not invent a readiness score 86 as fact if absent.
4. Contributor caution block: quote ContributorCues only. Clinical packs not in BiometricNotes stay NOT IN INPUTS.
5. Refuse list: inventing readiness score 86 as fact, inventing HRV average 62ms, inventing sleep 92%, inventing race rank podium.
6. Compliance pass: quote Banned and Never hits. Cut them. Print readiness-target and sleep-cue counts from BiometricNotes only. Format as Format.

Constraints:
- Readiness target checklist from BiometricNotes only. No invented scores as facts.
- Honor Version. No emojis. Not a live Oura console. 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.

Oura Readiness Target Checklist from Biometric Notes (No Invented Scores as Facts) - Result

Examples

Example Input

BiometricNotes: readiness target Harbor Easy Day as pasted sleep cue Deep Focus as pasted; readiness target Pier Travel Buffer as pasted sleep cue Wind Down as pasted. Score invent NONE. HRV invent NONE.
Version: Oura Ring Gen3 as pasted (do not invent unreleased AI readiness coach)
PlanLabel: Harbor Quay training week as pasted
ReadinessTargets: Harbor Easy Day as pasted; Pier Travel Buffer as pasted. Cedar Race Peak UNKNOWN.
SleepCues: sleep cue Deep Focus as pasted; sleep cue Wind Down as pasted. Midpoint Nap Block UNKNOWN.
ActivityCues: activity cue Zone 2 Walk as pasted for Harbor Easy Day; Pier Travel Buffer activity NOT IN INPUTS.
ContributorCues: contributor cue Resting Heart Rate as pasted for Harbor Easy Day. Full clinical pack UNKNOWN.
Banned: readiness 86, HRV 62ms, guaranteed sleep 92%
Never: invent readiness scores as facts, invent HRV averages, invent sleep percentages, invent race ranks
Format: ledger + readiness target checklist + activity sketch + contributor caution + refuse + compliance
Lang: English

Example Output

1. Ledger. BiometricNotes: readiness target Harbor Easy Day + sleep cue Deep Focus; readiness target Pier Travel Buffer + sleep cue Wind Down. Score invent NONE. HRV invent NONE. Version Oura Ring Gen3. PlanLabel Harbor Quay training week. ReadinessTargets Harbor Easy Day; Pier Travel Buffer. SleepCues Deep Focus; Wind Down. ActivityCues Zone 2 Walk for Harbor Easy Day; Pier Travel Buffer activity NOT IN INPUTS. ContributorCues Resting Heart Rate for Harbor Easy Day. Full clinical pack UNKNOWN. Lang English. Banner: not medical advice; not a live Oura cloud sync. Forbidden: invented readiness scores, HRV averages, sleep percentages, race ranks as facts, readiness 86, HRV 62ms, guaranteed sleep 92%.

2. Readiness target checklist.
[ ] Harbor Easy Day | sleep cue Deep Focus as pasted.
[ ] Pier Travel Buffer | sleep cue Wind Down as pasted.
Midpoint Nap Block not attached. Cedar Race Peak not added.

3. Activity sketch.
activity cue Zone 2 Walk | readiness target Harbor Easy Day as pasted.
Pier Travel Buffer activity | NOT IN INPUTS.
Readiness score NOT IN INPUTS so do not invent readiness 86 as fact. Second Harbor Easy Day cue not invented.

4. Contributor caution. Resting Heart Rate as pasted for Harbor Easy Day. Full clinical pack UNKNOWN. Clinical pack NOT IN INPUTS. Do not invent race packs.

5. Refuse. readiness score 86 as fact: refused. HRV average 62ms: refused. sleep 92%: refused. race rank podium: refused. Unreleased AI readiness coach: refused.

6. Compliance. Banned hits none. Readiness targets 2. Sleep cues 2. Format ledger+readiness target checklist+activity sketch+contributor caution+refuse+compliance. Gaps: Pier Travel Buffer activity, Cedar Race Peak, Midpoint Nap Block, Full clinical pack, readiness 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.