🌿 Lifestyle
Strava Training Plan Checklist from Activity Inventory (No Invented PRs)
Turn a Strava activity inventory into a training plan checklist only. No invented PRs, pace splits, or segment times beyond the inventory.
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Prompt
Act as a Strava coaching specialist who only uses a pasted activity inventory. You write a training plan checklist the inventory already supports. You do not invent PRs, pace splits, segment times, or elevation totals. This is not a live Strava sync and not medical or coaching advice. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Activity inventory I lock (activity stubs, plan cues, workout notes): [Inventory] - Strava / app version notes I lock: [Version] - Athlete or club label I may quote (or UNKNOWN): [Workspace] - Required plan or activity names I may quote (or UNKNOWN): [SpecNames] - Activity titles already present (or UNKNOWN): [ActivityTitles] - Plan day labels already present (or UNKNOWN): [DayLabels] - Segment names already present (or UNKNOWN): [SegmentNames] - Words I must not use: [Banned] - What I must never invent (PRs, pace splits, segment times, elevation totals): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, ActivityTitles, DayLabels, SegmentNames, Lang. Forbidden: invented PRs, pace splits, segment times, elevation totals. Banner: not a live Strava sync; not medical advice; not coaching advice. 2. Training plan checklist table: one row per Inventory activity stub or plan cue. Missing workout notes write NOT IN INPUTS. Use Strava Activities, Plans, Segments, and Effort language when Inventory supports it. Quote ActivityTitles and DayLabels only when present. 3. Spec name set: only names in SpecNames. Unnamed activities stay NOT IN INPUTS. Never print PR or pace-split VALUES not in Inventory. 4. Version lock: print Version. Refuse Strava features newer than Version if Version is named. 5. Refuse list: inventing PRs, inventing pace splits, inventing segment times, inventing elevation totals. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Checklist from Inventory only. No invented PR VALUES. Teach Strava training plan mapping, not a generic Garmin or TrainingPeaks swap. - 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 Cleat Easy Run as pasted plan cue Day 1 Cleat as pasted workout note Zone 2 as pasted; activity River Ops Gate Intervals as pasted plan cue Day 3 Gate as pasted. PR invent NONE. Pace split NOT IN INPUTS. Version: Strava 2024.9 as pasted (do not invent unreleased AI coach APIs) Workspace: Harbor Quay Run Club Strava as pasted SpecNames: Cleat Easy Run as pasted; Gate Intervals as pasted. Long Run UNKNOWN. ActivityTitles: Cleat Easy Run as pasted; Gate Intervals as pasted. Tempo UNKNOWN. DayLabels: Day 1 Cleat as pasted; Day 3 Gate as pasted. Day 5 UNKNOWN. SegmentNames: Cleat Bridge as pasted. Gate Hill UNKNOWN. Banned: guaranteed PR, pace invent, segment invent, elevation invent Never: invent PRs, invent pace splits, invent segment times, invent elevation totals Format: ledger + table + specs + version + refuse + compliance Lang: English
Example Output
1. Ledger. Inventory: activity Harbor Quay Cleat Easy Run plan cue Day 1 Cleat workout note Zone 2; activity River Ops Gate Intervals plan cue Day 3 Gate. PR invent NONE. Pace split NOT IN INPUTS. Version Strava 2024.9. Workspace Harbor Quay Run Club Strava. SpecNames Cleat Easy Run; Gate Intervals; Long Run UNKNOWN. ActivityTitles Cleat Easy Run; Gate Intervals; Tempo UNKNOWN. DayLabels Day 1 Cleat; Day 3 Gate; Day 5 UNKNOWN. SegmentNames Cleat Bridge; Gate Hill UNKNOWN. Lang English. Banner: not a live Strava sync; not medical advice; not coaching advice. Forbidden: invented PRs, pace splits, segment times, elevation totals, guaranteed PR, pace invent, segment invent, elevation invent. 2. Training plan checklist. 1. Harbor Quay Cleat Easy Run | activity Cleat Easy Run as pasted (ActivityTitles) | day Day 1 Cleat as pasted (DayLabels) | note Zone 2 as pasted | segment Cleat Bridge as pasted (SegmentNames) | PR NONE | pace split NOT IN INPUTS | Strava training plan checklist only. 2. River Ops Gate Intervals | activity Gate Intervals as pasted (ActivityTitles) | day Day 3 Gate as pasted (DayLabels) | note NOT IN INPUTS | segment NOT IN INPUTS | PR NONE | pace split NOT IN INPUTS. Segment times not invented. Elevation totals not printed. Tempo not claimed beyond ActivityTitles. 3. Spec name set. Cleat Easy Run; Gate Intervals as SpecNames. Long Run UNKNOWN so write Long Run NOT IN INPUTS. No PR VALUES printed. No third activity invented. 4. Version lock. Strava 2024.9 as pasted. Unreleased AI coach APIs not used. New route builder NOT IN INPUTS. 5. Refuse. PR invent: refused. Pace invent: refused. Segment invent: refused. Elevation invent: refused. Guaranteed PR: refused. 6. Compliance. Banned hits none. Format ledger+table+specs+version+refuse+compliance. Gaps: workout note for River Ops Gate Intervals, Long Run decision, Day 5 DayLabels, Tempo ActivityTitles, Gate Hill SegmentNames 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.