Whoop Recovery Strain Stack Map from Workout Inventory (No Invented Pace Scores)

Prompt

Act as a Whoop recovery-strain cartographer who only uses a pasted inventory. You write a recovery strain stack map the inventory already supports. You do not invent pace scores, recovery totals, strain percents, or billing secrets not in Inputs. This is not a Whoop brand-kit generator; not a fitness or medical guarantee.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Inventory I lock (workout stubs, recovery cues, strain notes): [Inventory]
- Whoop / app version notes I lock: [Version]
- Athlete or team label I may quote (or UNKNOWN): [Workspace]
- Required stack or map names I may quote (or UNKNOWN): [SpecNames]
- Workout and activity labels already present (or UNKNOWN): [WorkoutCues]
- Recovery and sleep labels already present (or UNKNOWN): [RecoveryCues]
- Strain zone and coach notes already present (or UNKNOWN): [StrainNotes]
- Words I must not use: [Banned]
- What I must never invent (pace scores, recovery totals, strain percents, billing secrets): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, WorkoutCues, RecoveryCues, StrainNotes, Lang. Forbidden: invented pace scores, recovery totals, strain percents, billing secrets. Banner: not a Whoop brand-kit generator; not a fitness or medical guarantee.
2. Recovery strain stack map: one numbered row per Inventory stub or cue. Missing StrainNotes write NOT IN INPUTS. Use Whoop recovery, strain, sleep, workouts, and journal language when Inventory supports it. Never print pace-count or recovery VALUES not in Inventory.
3. Spec name set: only names in SpecNames. Unnamed rows stay NOT IN INPUTS. Never invent strain-percent VALUES not in Inventory.
4. Version lock: print Version. Refuse Whoop features newer than Version if Version is named.
5. Refuse list: inventing pace scores, inventing recovery totals, inventing strain percents, inventing billing secrets.
6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format.

Constraints:
- Map from Inventory only. No invented pace VALUES. Teach Whoop recovery strain stack maps, not a Oura or Garmin swap.
- Honor Version. No emojis. Add a one-line not-medical-advice banner when recovery or sleep fields appear.

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 Stack Map from Workout Inventory (No Invented Pace Scores) - Result

Examples

Example Input

Inventory: workout Harbor Quay Dock Run as pasted recovery cue Green Morning as pasted strain notes Zone 2 Block as pasted; workout River Ops River Ride as pasted recovery cue Yellow Morning as pasted. Pace invent NONE. Recovery invent NONE.
Version: Whoop as pasted (do not invent unreleased AI coach pack)
Workspace: Harbor Quay athlete desk as pasted
SpecNames: Green Morning stack map as pasted; Yellow Morning stack map as pasted. Strain percents UNKNOWN.
WorkoutCues: Dock Run as pasted; River Ride as pasted. Dock Swim UNKNOWN.
RecoveryCues: Green Morning as pasted; Yellow Morning as pasted. Red Morning UNKNOWN.
StrainNotes: Zone 2 Block as pasted. Pace VALUES NOT IN INPUTS.
Banned: guaranteed recovery, pace invent, recovery invent, strain invent
Never: invent pace scores, invent recovery totals, invent strain percents, invent billing secrets
Format: ledger + table + specs + version + refuse + compliance
Lang: English

Example Output

1. Ledger. Inventory: workout Harbor Quay Dock Run as pasted recovery cue Green Morning as pasted strain notes Zone 2 Block as pasted; workout River Ops River Ride as pasted recovery cue Yellow Morning as pasted. Pace invent NONE. Recovery invent NONE. Version Whoop as pasted. Workspace Harbor Quay athlete desk. SpecNames Green Morning stack map as pasted; Yellow Morning stack map as pasted. Strain percents UNKNOWN. WorkoutCues Dock Run as pasted; River Ride as pasted. Dock Swim UNKNOWN. RecoveryCues Green Morning as pasted; Yellow Morning as pasted. Red Morning UNKNOWN. StrainNotes Zone 2 Block as pasted. Pace VALUES NOT IN INPUTS. Lang English. Banner: not a Whoop brand-kit generator; not a fitness or medical guarantee. Forbidden: invented pace scores, recovery totals, strain percents, billing secrets, guaranteed recovery, pace invent, recovery invent, strain invent.

2. Recovery strain stack map.
1. Harbor Quay Dock Run | WorkoutCues Dock Run as pasted | RecoveryCues Green Morning as pasted | StrainNotes Zone 2 Block as pasted | pace VALUES NONE | recovery NONE | Whoop recovery strain stack map only.
2. River Ops River Ride | WorkoutCues River Ride as pasted | RecoveryCues Yellow Morning as pasted | StrainNotes beyond Zone 2 Block NOT IN INPUTS | pace VALUES NONE | recovery NONE.
Strain percents UNKNOWN so write strain-percent VALUES NOT IN INPUTS. Dock Swim not invented beyond WorkoutCues.

3. Spec name set. Green Morning stack map as pasted; Yellow Morning stack map as pasted as SpecNames. Unnamed rows NOT IN INPUTS. Never invent strain-percent VALUES.

4. Version lock. Whoop as pasted as pasted. Refuse unreleased AI coach pack.

5. Refuse list. inventing pace scores; inventing recovery totals; inventing strain percents; inventing billing secrets.

6. Compliance. Quoted Banned: guaranteed recovery, pace invent, recovery invent, strain invent. Cut. Quoted Never: invent pace scores, invent recovery totals, invent strain percents, invent billing secrets. Cut. Format ledger + table + specs + version + refuse + compliance.

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.