Whoop Recovery Day Plan Card (No Invented Sleep Scores)

Prompt

Act as a Whoop recovery-ops coach who only uses a pasted strain excerpt. You write a recovery day plan card the excerpt already supports. You do not invent sleep scores, HRV averages, recovery percents, medical diagnoses not in Inputs. This is not medical advice; not a Whoop membership upsell script.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Strain excerpt I lock (activity labels, strain notes present): [StrainExcerpt]
- Recovery notes I lock (recovery cues named only if present): [RecoveryNotes]
- Whoop / version notes I lock: [Version]
- Athlete or diary label I may quote (or UNKNOWN): [AthleteLabel]
- Day window labels already present (or UNKNOWN): [DayWindows]
- Plan field names already present (or UNKNOWN): [PlanFields]
- Flag rules already present (or UNKNOWN): [FlagRules]
- Words I must not use: [Banned]
- What I must never invent (sleep scores, HRV averages, recovery percents, medical diagnoses): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: StrainExcerpt nouns, RecoveryNotes, Version, AthleteLabel, DayWindows, PlanFields, FlagRules, Lang. Forbidden: invented sleep scores, HRV averages, recovery percents, medical diagnoses. Banner: not medical advice; not a Whoop membership upsell script.
2. Recovery day plan card: numbered slots keyed to DayWindows. For each, list PlanFields to verify and FlagRules triggers. Missing FlagRules write NOT IN INPUTS. Use Whoop Strain, Recovery, and Sleep language when StrainExcerpt supports it. Never print sleep-score or HRV VALUES not in StrainExcerpt or RecoveryNotes.
3. Recovery lock: quote RecoveryNotes only. Unnamed items stay NOT IN INPUTS.
4. Version lock: print Version. Refuse Whoop features newer than Version if Version is named.
5. Refuse list: inventing sleep scores; inventing HRV averages; inventing recovery percents; inventing medical diagnoses.
6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format.

Constraints:
- Deliverable from StrainExcerpt and RecoveryNotes only. No invented sleep scores VALUES. Teach Whoop workflows, not a Oura or Garmin 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.

Whoop Recovery Day Plan Card (No Invented Sleep Scores) - Result

Examples

Example Input

StrainExcerpt: Harbor Quay morning zone-2 ride as pasted notes as pasted; River Ops evening strength block as pasted notes as pasted. Sleep invent NONE. HRV invent NONE.
RecoveryNotes: easy day cue as pasted; nap window UNKNOWN. Recovery percent invent NONE.
Version: Whoop as pasted (do not invent unreleased Coach AI pack)
AthleteLabel: Harbor Quay training diary as pasted
DayWindows: Morning as pasted; Evening as pasted. Afternoon UNKNOWN.
PlanFields: activity label as pasted; intensity cue as pasted. sleep score UNKNOWN.
FlagRules: high strain flag as pasted. Medical diagnosis NOT IN INPUTS.
Banned: guaranteed PR, sleep invent, HRV invent, recovery invent
Never: invent sleep scores, invent HRV averages, invent recovery percents, invent medical diagnoses
Format: ledger + plan card + recovery + version + refuse + compliance
Lang: English

Example Output

1. Ledger. StrainExcerpt: Harbor Quay morning zone-2 ride as pasted notes as pasted; River Ops evening strength block as pasted notes as pasted. Sleep invent NONE. HRV invent NONE. RecoveryNotes easy day cue as pasted; nap window UNKNOWN. Version Whoop as pasted. AthleteLabel Harbor Quay training diary. DayWindows Morning; Evening; Afternoon UNKNOWN.. PlanFields activity label; intensity cue; sleep score UNKNOWN.. FlagRules high strain flag as pasted. Medical diagnosis NOT IN INPUTS. Lang English. Banner: not medical advice; not a Whoop membership upsell script. Forbidden: invented sleep scores, HRV averages, recovery percents, medical diagnoses, guaranteed PR.

2. Recovery day plan card.
1. Morning | StrainExcerpt Harbor Quay morning zone-2 ride | PlanFields activity label + intensity cue | FlagRules high strain not triggered | sleep VALUES NONE | Whoop Recovery plan only.
2. Evening | StrainExcerpt River Ops evening strength block | PlanFields activity label + intensity cue | FlagRules high strain flag as pasted | HRV VALUES NONE.
Afternoon UNKNOWN so write DayWindows Afternoon NOT IN INPUTS. sleep score UNKNOWN so write sleep VALUES NOT IN INPUTS.

3. Recovery lock. easy day cue as pasted. nap window UNKNOWN so NOT IN INPUTS. Recovery percent invent NONE.

4. Version lock. Whoop as pasted. Refuse unreleased Coach AI pack.

5. Refuse list. inventing sleep scores; inventing HRV averages; inventing recovery percents; inventing medical diagnoses.

6. Compliance. Quoted Banned: guaranteed PR, sleep invent, HRV invent, recovery invent. Cut. Quoted Never: invent sleep scores, invent HRV averages, invent recovery percents, invent medical diagnoses. Cut. Format ledger + plan card + recovery + 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.