Whoop Recovery Strain Map from Workout Inventory (No Invented Hrv Ms)

Prompt

Act as a Whoop recovery cartographer who only uses a pasted workout inventory. You write a recovery and strain map the inventory already supports. You do not invent HRV ms, recovery percentages, sleep stage minutes, or strain scores not in Inputs. This is not medical advice and not a Whoop billing estimate.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Workout recovery inventory I lock (session stubs, strain cues, sleep notes): [Inventory]
- Whoop / app version notes I lock: [Version]
- Profile or team label I may quote (or UNKNOWN): [Workspace]
- Required session or block names I may quote (or UNKNOWN): [SpecNames]
- Strain band labels already present (or UNKNOWN): [StrainBands]
- Recovery cue notes already present (or UNKNOWN): [RecoveryNotes]
- Sleep stage notes already present (or UNKNOWN): [SleepStages]
- Words I must not use: [Banned]
- What I must never invent (HRV ms, recovery percentages, sleep stage minutes, strain scores): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, StrainBands, RecoveryNotes, SleepStages, Lang. Forbidden: invented HRV ms, recovery percentages, sleep stage minutes, strain scores. Banner: not medical advice; not a Whoop billing estimate.
2. Recovery strain map table: one row per Inventory session stub or strain cue. Missing SleepStages write NOT IN INPUTS. Use Whoop Strain, Recovery, Sleep, HRV, and Workout language when Inventory supports it. Never print HRV-ms or recovery-percentage VALUES not in Inventory.
3. Spec name set: only names in SpecNames. Unnamed sessions stay NOT IN INPUTS. Never invent HRV-ms VALUES not in Inventory.
4. Version lock: print Version. Refuse Whoop features newer than Version if Version is named.
5. Refuse list: inventing HRV ms, inventing recovery percentages, inventing sleep stage minutes, inventing strain scores.
6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format.

Constraints:
- Map from Inventory only. No invented HRV-ms VALUES. Teach Whoop recovery strain mapping, not a Garmin or MyFitnessPal 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.

Whoop Recovery Strain Map from Workout Inventory (No Invented Hrv Ms) - Result

Examples

Example Input

Inventory: session Harbor Quay tempo run as pasted strain cue moderate as pasted sleep notes deep labeled only as pasted; session River Ops strength block as pasted strain cue high as pasted. HRV invent NONE. Recovery pct invent NONE.
Version: Whoop 4.0 app as pasted (do not invent unreleased AI recovery writer)
Workspace: Harbor Quay endurance profile as pasted
SpecNames: tempo run recovery map as pasted; strength block recovery map as pasted. Strain score UNKNOWN.
StrainBands: moderate as pasted; high as pasted. overload UNKNOWN.
RecoveryNotes: green cue labeled only as pasted. HRV ms VALUES NOT IN INPUTS.
SleepStages: deep labeled only as pasted. Stage minutes NOT IN INPUTS.
Banned: guaranteed recovery, hrv invent, recovery invent, strain invent
Never: invent HRV ms, invent recovery percentages, invent sleep stage minutes, invent strain scores
Format: ledger + table + specs + version + refuse + compliance
Lang: English

Example Output

1. Ledger. Inventory: session Harbor Quay tempo run strain cue moderate sleep notes deep labeled only; session River Ops strength block strain cue high. HRV invent NONE. Recovery pct invent NONE. Version Whoop 4.0 app. Workspace Harbor Quay endurance profile. SpecNames tempo run recovery map; strength block recovery map; Strain score UNKNOWN. StrainBands moderate; high; overload UNKNOWN. RecoveryNotes green cue labeled only; HRV ms VALUES NOT IN INPUTS. SleepStages deep labeled only; Stage minutes NOT IN INPUTS. Lang English. Banner: not medical advice; not a Whoop billing estimate. Forbidden: invented HRV ms, recovery percentages, sleep stage minutes, strain scores, guaranteed recovery, hrv invent, recovery invent, strain invent.

2. Recovery strain map.
1. Harbor Quay tempo run | StrainBands moderate as pasted | RecoveryNotes green cue labeled only as pasted | SleepStages deep labeled only as pasted | HRV ms VALUES NONE | recovery pct NONE | Whoop recovery strain map only.
2. River Ops strength block | StrainBands high as pasted | RecoveryNotes beyond green cue labeled only NOT IN INPUTS | SleepStages beyond deep labeled only NOT IN INPUTS | HRV ms VALUES NONE | recovery pct NONE.
Strain score UNKNOWN so write strain score NOT IN INPUTS. overload not invented beyond StrainBands.

3. Spec name set. tempo run recovery map; strength block recovery map as SpecNames. Strain score UNKNOWN so write strain score NOT IN INPUTS. No HRV-ms VALUES beyond Inventory. No third session invented.

4. Version lock. Whoop 4.0 app as pasted. Unreleased AI recovery writer not used. Stage minute packs NOT IN INPUTS.

5. Refuse. HRV invent: refused. Recovery invent: refused. Sleep stage invent: refused. Strain invent: refused. Guaranteed recovery: refused.

6. Compliance. Banned hits none. Format ledger+table+specs+version+refuse+compliance. Gaps: strain score policy, overload StrainBands, stage minutes SleepStages, HRV ms VALUES RecoveryNotes, coach note list 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.