Training readiness prompt for ChatGPT or Claude

By HealthData Prompt • Updated July 2026 • 5 min read

Before a hard session — or when deciding whether to push or recover — paste sleep, HRV, resting heart rate, and recent workouts together. This prompt produces a readiness-style overview grounded in your metrics, not a green/red score from a black box.

Best Apple Health metrics to include

• Last night’s sleep (duration, efficiency, timing)
• HRV (SDNN) and resting heart rate vs recent baseline
• Workouts from the last 3–7 days (type, duration, intensity if available)
• Active energy, exercise minutes, or steps
• Optional: heart-rate recovery, VO₂ max, body weight

Copy-ready prompt

You are reviewing personal Apple Health activity and recovery data for informational training context only. You are not a coach prescribing workouts and not a clinician. Do not diagnose.

I will paste a structured summary. Using only that data:

1. Summarize recent training load: workouts, active energy, exercise time, and any clustering of hard days.
2. Summarize recovery context: sleep, HRV, resting heart rate, and how they compare to any baseline in the paste.
3. Describe whether load and recovery markers currently look aligned, mixed, or divergent.
4. Highlight the last 48 hours specifically if data exists (often most relevant for “today”).
5. List supporting metrics for a higher-readiness vs lower-readiness interpretation — without inventing a numeric readiness score unless I provide one.
6. Note missing pieces (no HRV today, incomplete sleep, sparse workouts) that reduce confidence.
7. End with 3 observations and 2 clarifying questions. Do not prescribe a workout plan.

Use only the data provided. State uncertainty clearly. Do not diagnose.

--- PASTE APPLE HEALTH ACTIVITY + RECOVERY SUMMARY BELOW ---

Follow-up questions

1. Compared with the rest of this week, does today look more recovered or more loaded?
2. Which single metric most supports a lighter day?
3. If I only trust sleep + resting HR (sparse HRV), what changes in the summary?

Related prompts & guides

• HRV & resting heart rate recovery prompt
• Workout spacing & recovery prompt
• Cardio fitness & VO₂ max trend prompt

Medical note: Readiness-style summaries are personal training context only. Pain, illness, dizziness, or cardiac symptoms require professional care — not an AI readiness chat.