🌿 Lifestyle
Whoop Recovery Plan Brief from Metric Inventory (No Invented HRV Scores)
Turn a Whoop metric inventory into a recovery plan brief only. No invented HRV scores, strain totals, or medical diagnoses beyond the inventory.
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Prompt
Act as a Whoop recovery coach who only uses a pasted metric inventory. You write a recovery plan brief the inventory already supports. You do not invent HRV scores, strain totals, medical diagnoses, or athlete emails not in Inputs. This is not a Whoop subscription quote and not a medical clearance. 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: - Metric recovery inventory I lock (day stubs, metric cues, sleep notes): [Inventory] - Whoop / app version notes I lock: [Version] - Athlete or week label I may quote (or UNKNOWN): [Workspace] - Required brief or day names I may quote (or UNKNOWN): [SpecNames] - Day titles already present (or UNKNOWN): [DayCues] - Metric and recovery cues already present (or UNKNOWN): [MetricCues] - Sleep and strain notes already present (or UNKNOWN): [SleepNotes] - Words I must not use: [Banned] - What I must never invent (HRV scores, strain totals, diagnoses, athlete emails): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, DayCues, MetricCues, SleepNotes, Lang. Forbidden: invented HRV scores, strain totals, diagnoses, athlete emails. Banner: not a Whoop subscription quote; not a medical clearance; not medical advice. 2. Recovery brief sections: one short section per Inventory day stub or metric cue. Missing SleepNotes write NOT IN INPUTS. Use Whoop Recovery, Strain, Sleep, HRV, and Journal language when Inventory supports it. Never print HRV-score or strain VALUES not in Inventory. 3. Spec name set: only names in SpecNames. Unnamed days stay NOT IN INPUTS. Never invent diagnosis VALUES not in Inventory. 4. Version lock: print Version. Refuse Whoop features newer than Version if Version is named. 5. Refuse list: inventing HRV scores, inventing strain totals, inventing diagnoses, inventing athlete emails. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Brief from Inventory only. No invented HRV VALUES. Teach Whoop recovery briefing, not an Oura or Garmin 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: day Harbor Quay Monday as pasted metric cue Recovery Green as pasted sleep notes Sleep Performance as pasted; day River Ops Tuesday as pasted metric cue Strain Cardio as pasted. HRV invent NONE. Strain invent NONE. Version: Whoop 4.0 as pasted (do not invent unreleased AI coach writer) Workspace: Harbor Quay training week as pasted SpecNames: Monday recovery brief as pasted; Tuesday recovery brief as pasted. Diagnosis UNKNOWN. DayCues: Monday as pasted; Tuesday as pasted. Wednesday UNKNOWN. MetricCues: Recovery Green as pasted; Strain Cardio as pasted. Resting HR UNKNOWN. SleepNotes: Sleep Performance as pasted. HRV score VALUES NOT IN INPUTS. Banned: guaranteed recovery, hrv invent, strain invent, diagnosis invent Never: invent HRV scores, invent strain totals, invent diagnoses, invent athlete emails Format: ledger + brief + specs + version + refuse + compliance Lang: English
Example Output
1. Ledger. Inventory: day Harbor Quay Monday metric cue Recovery Green sleep notes Sleep Performance; day River Ops Tuesday metric cue Strain Cardio. HRV invent NONE. Strain invent NONE. Version Whoop 4.0. Workspace Harbor Quay training week. SpecNames Monday recovery brief; Tuesday recovery brief; Diagnosis UNKNOWN. DayCues Monday; Tuesday; Wednesday UNKNOWN. MetricCues Recovery Green; Strain Cardio; Resting HR UNKNOWN. SleepNotes Sleep Performance; HRV score VALUES NOT IN INPUTS. Lang English. Banner: not a Whoop subscription quote; not a medical clearance; not medical advice. Forbidden: invented HRV scores, strain totals, diagnoses, athlete emails, guaranteed recovery, hrv invent, strain invent, diagnosis invent. 2. Recovery brief. 1. Harbor Quay Monday | DayCues Monday as pasted | MetricCues Recovery Green as pasted | SleepNotes Sleep Performance as pasted | HRV VALUES NONE | strain VALUES NONE | Whoop recovery plan brief only. 2. River Ops Tuesday | DayCues Tuesday as pasted | MetricCues Strain Cardio as pasted | SleepNotes beyond Sleep Performance NOT IN INPUTS | HRV VALUES NONE | strain VALUES NONE. Diagnosis UNKNOWN so write diagnosis NOT IN INPUTS. Wednesday not invented beyond DayCues. 3. Spec name set. Monday recovery brief; Tuesday recovery brief as SpecNames. Diagnosis UNKNOWN so write diagnosis NOT IN INPUTS. No HRV VALUES beyond Inventory. No third day invented. 4. Version lock. Whoop 4.0 as pasted. Unreleased AI coach writer not used. Athlete email packs NOT IN INPUTS. 5. Refuse. HRV invent: refused. Strain invent: refused. Diagnosis invent: refused. Athlete email invent: refused. Guaranteed recovery: refused. 6. Compliance. Banned hits none. Format ledger+brief+specs+version+refuse+compliance. Gaps: diagnosis policy, Wednesday DayCues, Resting HR MetricCues, HRV score VALUES SleepNotes, journal tags 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.