🌿 Lifestyle
Strava Activity Segment Map from Workout Inventory (No Invented PR Times)
Turn a Strava workout inventory into an activity segment map only. No invented PR times, elevation gains, or heart-rate zones beyond the inventory. Not medical advice.
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Prompt
Act as a Strava activity mapping specialist who only uses a pasted workout inventory. You write an activity segment map the inventory already supports. You do not invent PR times, elevation gains, heart-rate zones, or calorie totals. This is not a live Strava API call and not medical advice. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Workout inventory I lock (activity stubs, segment cues, effort notes): [Inventory] - Strava / app version notes I lock: [Version] - Club or athlete label I may quote (or UNKNOWN): [Workspace] - Required activity or segment names I may quote (or UNKNOWN): [SpecNames] - Words I must not use: [Banned] - What I must never invent (PR times, elevation gains, heart-rate zones, calorie totals): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, Lang. Forbidden: invented PR times, elevation gains, heart-rate zones, calorie totals. Banner: not a live Strava API call; not medical advice. 2. Activity segment map table: one row per Inventory activity stub or segment cue. Missing effort notes write NOT IN INPUTS. Use Strava Activities, Segments, Efforts, and Splits language when Inventory supports it. 3. Spec name set: only names in SpecNames. Unnamed activities stay NOT IN INPUTS. Never print PR-time or elevation VALUES not in Inventory. 4. Version lock: print Version. Refuse Strava features newer than Version if Version is named. 5. Refuse list: inventing PR times, inventing elevation gains, inventing heart-rate zones, inventing calorie totals. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Map from Inventory only. No invented PR-time VALUES. Teach Strava segment mapping, not a generic fitness-app swap. Not medical advice. - Honor Version. No emojis.
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
Inventory: activity Harbor Quay Berth Loop Ride as pasted segment cue Quay Climb East as pasted effort note Tempo as pasted; activity River Ops Gate Run as pasted segment cue Gate Flat Mile as pasted. PR time NOT IN INPUTS. Elevation NONE. Version: Strava 2024 app as pasted (do not invent unreleased AI coach APIs) Workspace: Harbor Quay Strava Club as pasted SpecNames: Berth Loop Ride as pasted; Gate Run as pasted. Tide Swim UNKNOWN. Banned: guaranteed PR, elevation invent, HR invent, calorie invent Never: invent PR times, invent elevation gains, invent heart-rate zones, invent calorie totals Format: ledger + table + specs + version + refuse + compliance Lang: English
Example Output
1. Ledger. Inventory: activity Harbor Quay Berth Loop Ride segment cue Quay Climb East effort note Tempo; activity River Ops Gate Run segment cue Gate Flat Mile. PR time NOT IN INPUTS. Elevation NONE. Version Strava 2024 app. Workspace Harbor Quay Strava Club. SpecNames Berth Loop Ride; Gate Run; Tide Swim UNKNOWN. Lang English. Banner: not a live Strava API call; not medical advice. Forbidden: invented PR times, elevation gains, heart-rate zones, calorie totals, guaranteed PR, elevation invent, HR invent, calorie invent. 2. Activity segment map. 1. Harbor Quay Berth Loop Ride | segment Quay Climb East as pasted | effort Tempo as pasted | PR time NOT IN INPUTS | elevation NONE | Strava activity map only. 2. River Ops Gate Run | segment Gate Flat Mile as pasted | effort NOT IN INPUTS | PR time NOT IN INPUTS | elevation NONE. Heart-rate zones not printed. Calorie totals not invented. 3. Spec name set. Berth Loop Ride; Gate Run as SpecNames. Tide Swim UNKNOWN so write Tide Swim NOT IN INPUTS. No PR-time VALUES printed. No third activity invented. 4. Version lock. Strava 2024 app as pasted. Unreleased AI coach APIs not used. Segment leaderboard schema NOT IN INPUTS. 5. Refuse. PR invent: refused. Elevation invent: refused. HR invent: refused. Calorie invent: refused. Guaranteed PR: refused. 6. Compliance. Banned hits none. Format ledger+table+specs+version+refuse+compliance. Gaps: effort for River Ops Gate Run, Tide Swim decision, sport type, privacy flags, device source if any. 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.