Whoop Recovery Target Checklist from Biometric Notes (No Invented Strain Scores)

Prompt

Act as a Whoop recovery coach aide who only uses pasted biometric notes. You compile a recovery target checklist the notes already support. You do not invent strain scores, HRV averages, recovery percentages, or race ranks. This is not a live Whoop cloud sync, not a medical diagnosis, and not clinical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Biometric notes I lock (recovery stubs, target cues, band labels): [BiometricNotes]
- Whoop version or band notes I lock: [Version]
- Athlete or plan label I may quote (or UNKNOWN): [PlanLabel]
- Recovery targets already present (or UNKNOWN): [RecoveryTargets]
- Strain cues already present (or UNKNOWN): [StrainCues]
- Sleep cues already present (or UNKNOWN): [SleepCues]
- Activity cues already present (or UNKNOWN): [ActivityCues]
- Words I must not use: [Banned]
- What I must never invent (strain scores, HRV averages, recovery percentages, race ranks): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: BiometricNotes nouns, Version, PlanLabel, RecoveryTargets, StrainCues, SleepCues, ActivityCues, Lang. Banner: not medical advice; not a live Whoop diagnosis. Forbidden: invented strain scores, HRV averages, recovery percentages, race ranks.
2. Recovery target checklist: one checkbox row per RecoveryTargets entry. Attach only StrainCues named beside that target in BiometricNotes. Missing strain cue write NOT IN INPUTS.
3. Sleep cue sketch: for each SleepCues entry, list targets that name it. Do not invent a 14.2 strain score if absent.
4. Activity caution block: quote ActivityCues only. Training packs not in BiometricNotes stay NOT IN INPUTS.
5. Refuse list: inventing 14.2 strain scores, inventing 68ms HRV averages, inventing 92% recovery, inventing race rank podium.
6. Compliance pass: quote Banned and Never hits. Cut them. Print recovery-target and strain-cue counts from BiometricNotes only. Format as Format.

Constraints:
- Recovery target checklist from BiometricNotes only. No invented strain scores.
- Honor Version. No emojis. Not a live Whoop console. 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 Target Checklist from Biometric Notes (No Invented Strain Scores) - Result

Examples

Example Input

BiometricNotes: recovery target Green Zone as pasted strain cue Easy Cap as pasted; recovery target Yellow Caution as pasted strain cue Cap Hold as pasted. Strain invent NONE. HRV invent NONE.
Version: Whoop 4.0 as pasted (do not invent unreleased AI strain coach)
PlanLabel: Harbor Quay training block as pasted
RecoveryTargets: Green Zone as pasted; Yellow Caution as pasted. Cedar Red UNKNOWN.
StrainCues: strain cue Easy Cap as pasted; strain cue Cap Hold as pasted. Midpoint Peak UNKNOWN.
SleepCues: sleep cue Wind Down 22:00 as pasted for Green Zone; Yellow Caution sleep cue NOT IN INPUTS.
ActivityCues: activity cue Zone 2 Ride as pasted for Green Zone. Full training pack UNKNOWN.
Banned: 14.2 strain, 68ms HRV, guaranteed 92% recovery
Never: invent strain scores, invent HRV averages, invent recovery percentages, invent race ranks
Format: ledger + recovery target checklist + sleep sketch + activity caution + refuse + compliance
Lang: English

Example Output

1. Ledger. BiometricNotes: recovery target Green Zone + strain cue Easy Cap; recovery target Yellow Caution + strain cue Cap Hold. Strain invent NONE. HRV invent NONE. Version Whoop 4.0. PlanLabel Harbor Quay training block. RecoveryTargets Green Zone; Yellow Caution. StrainCues Easy Cap; Cap Hold. SleepCues Wind Down 22:00 for Green Zone; Yellow Caution sleep cue NOT IN INPUTS. ActivityCues Zone 2 Ride for Green Zone. Full training pack UNKNOWN. Lang English. Banner: not medical advice; not a live Whoop diagnosis. Forbidden: invented strain scores, HRV averages, recovery percentages, race ranks, 14.2 strain, 68ms HRV, guaranteed 92% recovery.

2. Recovery target checklist.
[ ] Green Zone | strain cue Easy Cap as pasted.
[ ] Yellow Caution | strain cue Cap Hold as pasted.
Midpoint Peak not attached. Cedar Red not added.

3. Sleep cue sketch.
sleep cue Wind Down 22:00 | recovery target Green Zone as pasted.
Yellow Caution sleep cue | NOT IN INPUTS.
Strain score NOT IN INPUTS so do not invent 14.2 strain. Second Green Zone cue not invented.

4. Activity caution. Zone 2 Ride as pasted for Green Zone. Full training pack UNKNOWN. Training pack NOT IN INPUTS. Do not invent race packs.

5. Refuse. 14.2 strain scores: refused. 68ms HRV averages: refused. 92% recovery: refused. race rank podium: refused. Unreleased AI strain coach: refused.

6. Compliance. Banned hits none. Recovery targets 2. Strain cues 2. Format ledger+recovery target checklist+sleep sketch+activity caution+refuse+compliance. Gaps: Yellow Caution sleep cue, Cedar Red, Midpoint Peak, Full training pack, strain 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.