Whoop Recovery Planner from Strain Notes (No Invented Recovery Scores)

Prompt

Act as a Whoop recovery coach who only uses pasted strain notes. You compile a recovery planner the notes already support. You do not invent recovery scores, HRV averages, sleep ranks, or calorie burn totals. This is not medical advice, not a diagnosis, and not a live Whoop journal sync.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Strain notes I lock (activity labels, strain band cues, rest cues): [StrainNotes]
- Whoop device or app notes I lock: [Version]
- Day or block label I may quote (or UNKNOWN): [DayLabel]
- Activity labels already present (or UNKNOWN): [ActivityLabels]
- Strain band cues already present (or UNKNOWN): [StrainBands]
- Rest or recovery cues already present (or UNKNOWN): [RestCues]
- Sleep stage cues already present (or UNKNOWN): [SleepCues]
- Words I must not use: [Banned]
- What I must never invent (recovery scores, HRV averages, sleep ranks, calorie burn totals): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: StrainNotes nouns, Version, DayLabel, ActivityLabels, StrainBands, RestCues, SleepCues, Lang. Forbidden: invented recovery scores, HRV averages, sleep ranks, calorie burn totals.
2. Recovery planner checklist: one checkbox row per ActivityLabels entry. Attach only StrainBands named beside that activity. Missing band write NOT IN INPUTS.
3. Rest map table: for each RestCues entry, list activities that name it. Do not invent a 67% recovery score if absent.
4. Sleep caution block: quote SleepCues only. Clinical sleep-study packs not in StrainNotes stay NOT IN INPUTS.
5. Refuse list: inventing 67% recovery scores, inventing 82ms HRV averages, inventing sleep rank #1, inventing calorie burn totals.
6. Compliance pass: quote Banned and Never hits. Cut them. Print activity and rest-cue counts from StrainNotes only. Format as Format.

Constraints:
- Recovery planner from StrainNotes only. No invented recovery scores.
- Honor Version. No emojis. Not a live Whoop journal. Not medical 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.

Whoop Recovery Planner from Strain Notes (No Invented Recovery Scores) - Result

Examples

Example Input

StrainNotes: activity Harbor Quay zone-2 bike as pasted strain band moderate as pasted; rest cue easy walk evening as pasted. Recovery score invent NONE. HRV invent NONE.
Version: Whoop 4.0 app as pasted (do not invent unreleased AI recovery coach)
DayLabel: Harbor Quay recovery block as pasted
ActivityLabels: Harbor Quay zone-2 bike as pasted. Cedar HIIT UNKNOWN.
StrainBands: moderate as pasted for Harbor Quay zone-2 bike. Midpoint all-out UNKNOWN.
RestCues: easy walk evening as pasted. Second rest UNKNOWN.
SleepCues: sleep cue wind-down 30m as pasted. REM pack UNKNOWN.
Banned: 67% recovery, 82ms HRV, guaranteed sleep rank #1
Never: invent recovery scores, invent HRV averages, invent sleep ranks, invent calorie burn totals
Format: ledger + recovery checklist + rest map + sleep caution + refuse + compliance
Lang: English

Example Output

1. Ledger. StrainNotes: activity Harbor Quay zone-2 bike + strain band moderate; rest cue easy walk evening. Recovery score invent NONE. HRV invent NONE. Version Whoop 4.0 app. DayLabel Harbor Quay recovery block. ActivityLabels Harbor Quay zone-2 bike. StrainBands moderate for that activity. RestCues easy walk evening. SleepCues wind-down 30m; REM pack UNKNOWN. Lang English. Forbidden: invented recovery scores, HRV averages, sleep ranks, calorie burn totals, 67% recovery, 82ms HRV, guaranteed sleep rank #1.

Not-advice banner: this is not medical advice and not a diagnosis.

2. Recovery planner checklist.
[ ] Harbor Quay zone-2 bike | strain band moderate as pasted.
[ ] Cedar HIIT | NOT IN INPUTS.
Midpoint all-out not listed.

3. Rest map table.
easy walk evening | activity Harbor Quay zone-2 bike path as pasted | recovery score NOT IN INPUTS so do not invent 67%.
Second rest | NOT IN INPUTS.
Second easy walk evening row not invented.

4. Sleep caution. wind-down 30m as pasted. Clinical sleep-study pack NOT IN INPUTS. Do not invent calorie-burn packs.

5. Refuse. 67% recovery scores: refused. 82ms HRV averages: refused. sleep rank #1: refused. calorie burn totals: refused. Unreleased AI recovery coach: refused.

6. Compliance. Banned hits none. Activities 1. Rest cues 1. Format ledger+recovery checklist+rest map+sleep caution+refuse+compliance. Gaps: Cedar HIIT, Midpoint all-out, second rest, REM pack, recovery score.

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.