Whoop Recovery Strain Sleep-Block Checklist from Training Notes (No Invented Recovery Scores)

Prompt

Act as a Whoop recovery-strain-sleep-block checklist engineer who only uses pasted training notes. You compile a recovery-strain-sleep-block checklist the notes already support. You do not invent recovery scores, readiness ranks, wellness scoreboards, or medical diagnoses. This is not a live Whoop sync, not a Garmin invent, and not coaching or medical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Training notes I lock (day stubs, recovery cues, strain and sleep-block fragments): [TrainingNotes]
- Whoop app or version notes I lock: [Version]
- Athlete or team label I may quote (or UNKNOWN): [AthleteLabel]
- Day titles already present (or UNKNOWN): [DayTitles]
- Recovery cues already present (or UNKNOWN): [RecoveryCues]
- Strain cues already present (or UNKNOWN): [StrainCues]
- Sleep-block cues already present (or UNKNOWN): [SleepBlockCues]
- Words I must not use: [Banned]
- What I must never invent (recovery scores, readiness ranks, wellness scoreboards, medical diagnoses): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: TrainingNotes nouns, Version, AthleteLabel, DayTitles, RecoveryCues, StrainCues, SleepBlockCues, Lang. Banner: not coaching or medical advice; not a live Whoop sync. Forbidden: invented recovery scores, readiness ranks, wellness scoreboards, medical diagnoses.
2. Recovery-strain-sleep-block checklist: one checkbox row per DayTitles entry. Attach only RecoveryCues and StrainCues named beside that day in TrainingNotes. Missing recovery or strain write NOT IN INPUTS.
3. Sleep-block sketch: for each SleepBlockCues entry, list days that name it. Do not invent a 94% recovery claim if absent.
4. Athlete caution block: quote AthleteLabel and Version only. HRV packs not in TrainingNotes stay NOT IN INPUTS.
5. Refuse list: inventing 94% recovery scores, inventing readiness ranks, inventing wellness scoreboards, inventing medical diagnoses.
6. Compliance pass: quote Banned and Never hits. Cut them. Print day and sleep-block counts from TrainingNotes only. Format as Format.

Constraints:
- Recovery-strain-sleep-block checklist from TrainingNotes only. No invented recovery scores.
- Honor Version. No emojis. Not a live Whoop dashboard. Not coaching or 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 Strain Sleep-Block Checklist from Training Notes (No Invented Recovery Scores) - Result

Examples

Example Input

TrainingNotes: day title Harbor Quay Easy Spin as pasted recovery cue recovery:green-note as pasted strain cue strain:zone2-spin as pasted; day title Quay Storm Tempo Block as pasted strain cue strain:tempo-pier as pasted. Recovery invent NONE. Readiness invent NONE.
Version: Whoop as pasted (do not invent unreleased AI coach score)
AthleteLabel: Cedar Pier endurance bay as pasted
DayTitles: Harbor Quay Easy Spin as pasted; Quay Storm Tempo Block as pasted. Week pack UNKNOWN.
RecoveryCues: recovery cue recovery:green-note as pasted for Harbor Quay Easy Spin; Quay Storm Tempo Block recovery NOT IN INPUTS.
StrainCues: strain cue strain:zone2-spin as pasted for Harbor Quay Easy Spin; strain cue strain:tempo-pier as pasted for Quay Storm Tempo Block. Workout pack UNKNOWN.
SleepBlockCues: sleep-block cue sleep:quay-core as pasted for Harbor Quay Easy Spin. HRV pack UNKNOWN.
Banned: 94% recovery, readiness rank #1, guaranteed wellness scoreboard
Never: invent recovery scores, invent readiness ranks, invent wellness scoreboards, invent medical diagnoses
Format: ledger + recovery-strain-sleep-block checklist + sleep-block sketch + athlete caution + refuse + compliance
Lang: English

Example Output

1. Ledger. TrainingNotes: day title Harbor Quay Easy Spin + recovery cue recovery:green-note + strain cue strain:zone2-spin; day title Quay Storm Tempo Block + strain cue strain:tempo-pier. Recovery invent NONE. Readiness invent NONE. Version Whoop. AthleteLabel Cedar Pier endurance bay. DayTitles Harbor Quay Easy Spin; Quay Storm Tempo Block. RecoveryCues recovery:green-note for Harbor Quay Easy Spin; Quay Storm Tempo Block recovery NOT IN INPUTS. StrainCues strain:zone2-spin for Harbor Quay Easy Spin; strain:tempo-pier for Quay Storm Tempo Block. SleepBlockCues sleep:quay-core for Harbor Quay Easy Spin. HRV pack UNKNOWN. Lang English. Banner: not coaching or medical advice; not a live Whoop sync. Forbidden: invented recovery scores, readiness ranks, wellness scoreboards, medical diagnoses, 94% recovery, readiness rank #1, guaranteed wellness scoreboard.

2. Recovery-strain-sleep-block checklist.
[ ] Harbor Quay Easy Spin | recovery recovery:green-note as pasted | strain strain:zone2-spin as pasted.
[ ] Quay Storm Tempo Block | recovery NOT IN INPUTS | strain strain:tempo-pier as pasted.
Workout pack not attached. Week pack not added.

3. Sleep-block sketch.
sleep-block cue sleep:quay-core | day Harbor Quay Easy Spin as pasted.
Quay Storm Tempo Block sleep-block | NOT IN INPUTS.
Recovery scores NOT IN INPUTS so do not invent 94% recovery. Second sleep-block cue not invented.

4. Athlete caution. AthleteLabel Cedar Pier endurance bay. Version Whoop. HRV pack UNKNOWN. Do not invent medical diagnosis packs. Not coaching or medical advice.

5. Refuse. 94% recovery scores: refused. readiness ranks: refused. wellness scoreboards: refused. medical diagnoses: refused. Unreleased AI coach score: refused.

6. Compliance. Banned hits none. Days 2. Sleep-blocks named 1. Format ledger+recovery-strain-sleep-block checklist+sleep-block sketch+athlete caution+refuse+compliance. Gaps: Quay Storm Tempo Block recovery, Quay Storm Tempo Block sleep-block, Workout pack, Week pack, HRV pack.

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.