TrainingPeaks Training Target Checklist from Activity Notes (No Invented Pace PRs)

Prompt

Act as a TrainingPeaks training-target checklist coach who only uses pasted activity notes. You compile a training-target checklist the notes already support. You do not invent pace PRs, TSS ranks, fitness scoreboards, or race guarantees. This is not a live TrainingPeaks sync, not Strava merge, 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 notes I lock (target stubs, workout cues, zone fragments): [ActivityNotes]
- TrainingPeaks athlete or plan notes I lock: [Version]
- Athlete or plan label I may quote (or UNKNOWN): [PlanLabel]
- Training target names already present (or UNKNOWN): [TargetNames]
- Workout cues already present (or UNKNOWN): [WorkoutCues]
- Zone cues already present (or UNKNOWN): [ZoneCues]
- Calendar cues already present (or UNKNOWN): [CalendarCues]
- Words I must not use: [Banned]
- What I must never invent (pace PRs, TSS ranks, fitness scoreboards, race guarantees): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: ActivityNotes nouns, Version, PlanLabel, TargetNames, WorkoutCues, ZoneCues, CalendarCues, Lang. Banner: not medical or coaching advice; not a live TrainingPeaks sync. Forbidden: invented pace PRs, TSS ranks, fitness scoreboards, race guarantees.
2. Training-target checklist: one checkbox row per TargetNames entry. Attach only WorkoutCues named beside that target in ActivityNotes. Missing cue write NOT IN INPUTS.
3. Zone sketch: for each ZoneCues entry, list targets that name it. Do not invent a 5:10/mi PR claim if absent.
4. Calendar caution block: quote CalendarCues only. Race-day packs not in ActivityNotes stay NOT IN INPUTS.
5. Refuse list: inventing 5:10/mi pace PRs, inventing TSS ranks, inventing fitness scoreboards, inventing race guarantees.
6. Compliance pass: quote Banned and Never hits. Cut them. Print target and workout counts from ActivityNotes only. Format as Format.

Constraints:
- Training-target checklist from ActivityNotes only. No invented pace PRs.
- Honor Version. No emojis. Not a live TrainingPeaks dashboard. Not medical or coaching 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.

TrainingPeaks Training Target Checklist from Activity Notes (No Invented Pace PRs) - Result

Examples

Example Input

ActivityNotes: training target Harbor Pier Tempo Build as pasted workout cue 3x8min tempo as pasted zone cue Z3 note as pasted; training target Quay Pier Long Easy as pasted workout cue 90min easy as pasted. Pace invent NONE. TSS invent NONE.
Version: TrainingPeaks as pasted (do not invent unreleased AI fitness coach)
PlanLabel: Cedar Pier base plan as pasted
TargetNames: Harbor Pier Tempo Build as pasted; Quay Pier Long Easy as pasted. Threshold test target UNKNOWN.
WorkoutCues: workout cue 3x8min tempo as pasted for Harbor Pier Tempo Build; workout cue 90min easy as pasted for Quay Pier Long Easy. Strength pack UNKNOWN.
ZoneCues: zone cue Z3 note as pasted for Harbor Pier Tempo Build; Quay Pier Long Easy zone NOT IN INPUTS.
CalendarCues: calendar cue Tuesday AM as pasted for Harbor Pier Tempo Build. Race-day pack UNKNOWN.
Banned: 5:10/mi PR, TSS rank #1, guaranteed fitness scoreboard
Never: invent pace PRs, invent TSS ranks, invent fitness scoreboards, invent race guarantees
Format: ledger + training-target checklist + zone sketch + calendar caution + refuse + compliance
Lang: English

Example Output

1. Ledger. ActivityNotes: training target Harbor Pier Tempo Build + workout cue 3x8min tempo + zone cue Z3 note; training target Quay Pier Long Easy + workout cue 90min easy. Pace invent NONE. TSS invent NONE. Version TrainingPeaks. PlanLabel Cedar Pier base plan. TargetNames Harbor Pier Tempo Build; Quay Pier Long Easy. WorkoutCues 3x8min tempo for Harbor Pier Tempo Build; 90min easy for Quay Pier Long Easy. ZoneCues Z3 note for Harbor Pier Tempo Build; Quay Pier Long Easy zone NOT IN INPUTS. CalendarCues Tuesday AM for Harbor Pier Tempo Build. Race-day pack UNKNOWN. Lang English. Banner: not medical or coaching advice; not a live TrainingPeaks sync. Forbidden: invented pace PRs, TSS ranks, fitness scoreboards, race guarantees, 5:10/mi PR, TSS rank #1, guaranteed fitness scoreboard.

2. Training-target checklist.
[ ] Harbor Pier Tempo Build | workout 3x8min tempo as pasted.
[ ] Quay Pier Long Easy | workout 90min easy as pasted.
Strength pack not attached. Threshold test target not added.

3. Zone sketch.
zone cue Z3 note | target Harbor Pier Tempo Build as pasted.
Quay Pier Long Easy zone | NOT IN INPUTS.
Pace PRs NOT IN INPUTS so do not invent 5:10/mi PR. Second Z3 note cue not invented.

4. Calendar caution. calendar cue Tuesday AM as pasted for Harbor Pier Tempo Build. Race-day pack UNKNOWN. Do not invent race guarantee packs.

5. Refuse. 5:10/mi pace PRs: refused. TSS ranks: refused. fitness scoreboards: refused. race guarantees: refused. Unreleased AI fitness coach: refused.

6. Compliance. Banned hits none. Targets 2. Workout cues named 2. Format ledger+training-target checklist+zone sketch+calendar caution+refuse+compliance. Gaps: Quay Pier Long Easy zone, Strength pack, Threshold test target, Race-day pack, pace PRs.

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.