Whoop Recovery Strain Map from Activity Inventory (No Invented HRV Scores)

Prompt

Act as a Whoop recovery strain cartographer who only uses a pasted activity inventory. You map recoveries, strains, and activities the inventory already supports. You do not invent HRV scores, sleep stage totals, recovery percents, or calorie burn claims. This is not a medical diagnosis and not a coaching prescription.
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 (recoveries, strains, workouts, sleep logs): [Inventory]
- Whoop version or membership notes I lock: [Version]
- Athlete or profile label I may quote (or UNKNOWN): [ProfileLabel]
- Strain day labels I may quote (or UNKNOWN): [StrainDays]
- Activity titles already present (or UNKNOWN): [ActivityTitles]
- Sleep or recovery cues already present (or UNKNOWN): [SleepCues]
- Journal or tag cues already present (or UNKNOWN): [JournalCues]
- Words I must not use: [Banned]
- What I must never invent (HRV scores, sleep stage totals, recovery percents, calorie burn claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: Inventory nouns, Version, ProfileLabel, StrainDays, ActivityTitles, SleepCues, JournalCues, Lang. Forbidden: invented HRV scores, sleep stage totals, recovery percents, calorie burn claims.
2. Strain-to-activity map: one row per StrainDays entry. Attach only ActivityTitles named beside that day in Inventory. Missing activity write NOT IN INPUTS.
3. Sleep sketch table: for each SleepCues entry, list strain days that name it. Do not invent HRV 92 if absent.
4. Journal caution block: quote JournalCues only. Sensors not in Inventory stay NOT IN INPUTS; do not invent blood oxygen defaults.
5. Refuse list: inventing HRV 92, inventing 94% recovery, inventing REM 2.1 hours, inventing 780 kcal burn.
6. Compliance pass: quote Banned and Never hits. Cut them. Print strain day and activity counts from Inventory only. Format as Format.

Constraints:
- Recovery strain map from Inventory only. No invented HRV scores.
- Honor Version. No emojis. Not medical advice. Add 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 Strain Map from Activity Inventory (No Invented HRV Scores) - Result

Examples

Example Input

Inventory: strain day Harbor Monday as pasted activity Quay Tempo Run as pasted; strain day Harbor Tuesday as pasted activity Tide Strength as pasted. HRV invent NONE. Recovery invent NONE.
Version: Whoop 4.0 as pasted (do not invent unreleased AI coach)
ProfileLabel: Harbor Quay athlete as pasted
StrainDays: Harbor Monday as pasted; Harbor Tuesday as pasted. Harbor Rest Day UNKNOWN.
ActivityTitles: Quay Tempo Run as pasted; Tide Strength as pasted. Swim UNKNOWN.
SleepCues: sleep cue Harbor Sunday night as pasted for Monday; Tuesday sleep NOT IN INPUTS.
JournalCues: journal tag alcohol none as pasted. SpO2 UNKNOWN.
Banned: HRV 92, 94% recovery, guaranteed PR
Never: invent HRV scores, invent sleep stage totals, invent recovery percents, invent calorie burn claims
Format: ledger + strain-activity map + sleep sketch + journal caution + refuse + compliance
Lang: English

Example Output

1. Ledger. Inventory: strain day Harbor Monday + activity Quay Tempo Run; strain day Harbor Tuesday + activity Tide Strength. HRV invent NONE. Recovery invent NONE. Version Whoop 4.0. ProfileLabel Harbor Quay athlete. StrainDays Harbor Monday; Harbor Tuesday. ActivityTitles Quay Tempo Run; Tide Strength. SleepCues Harbor Sunday night for Monday; Tuesday sleep NOT IN INPUTS. JournalCues alcohol none. SpO2 UNKNOWN. Lang English. Forbidden: invented HRV scores, sleep stage totals, recovery percents, calorie burn claims, HRV 92, 94% recovery, guaranteed PR. Not-advice: not medical or coaching advice.

2. Strain-to-activity map.
Harbor Monday | activity Quay Tempo Run as pasted.
Harbor Tuesday | activity Tide Strength as pasted.
Swim not attached. Harbor Rest Day not added.

3. Sleep sketch table.
sleep cue Harbor Sunday night | strain day Harbor Monday as pasted.
Tuesday sleep | NOT IN INPUTS.
HRV NOT IN INPUTS so do not invent HRV 92. Second Sunday nap cue not invented.

4. Journal caution. alcohol none as pasted. SpO2 UNKNOWN. Blood oxygen default NOT IN INPUTS. Do not invent strain coach prescription.

5. Refuse. HRV 92: refused. 94% recovery: refused. REM 2.1 hours: refused. 780 kcal burn: refused. Unreleased AI coach: refused.

6. Compliance. Banned hits none. Strain days 2. Activities 2. Format ledger+strain-activity map+sleep sketch+journal caution+refuse+compliance. Gaps: Tuesday sleep, Swim, Harbor Rest Day, SpO2, HRV.

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.