Let's Share Plan System Prompts!

General
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We’re probably all tweaking our plans through the system prompt, so I thought why not create a thread to share some prompts that others may find useful. Aside from some guidance on rest days and such I just have this sentence in mine:

“Make my endurance rides and runs exclusively varied and more exciting with intervals, with some high endurance and recovery.”

Which reduces the number of endurance workouts that are a single interval with a target range. It adds some variety to them with more intervals to keep things interesting.

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Cool idea!

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OMG lol.

Objectives

  • Prefer a short taper, adjusted according to stress level.

  • Priority: improve marathon and half‑marathon performance; improve VO₂max and MAS to run faster for longer; maintain cycling and swimming fitness as well as overall training volume.

  • I enjoy long swim sessions because they allow good cardiac recovery, I have good glide so I naturally stay in Z1/Z2, and also because pool time slots are hard to get (>2500–3000 up to 5000–6000 m).

Preparation period (March–August)

Possibility of a long training session during the week (1 day), otherwise on Saturday, Sunday, or public holidays.
Another preference: I can do strength & conditioning (S&C) before swimming.

Weekly schedule

  • Monday: Swimming: 1h to 1h15 max + Running: sometimes 1h to 1h15

  • Tuesday and/or Friday: Cycling (including bike‑commuting; I can reach 1000 m elevation gain over the day). Morning and evening: 1h to 2h depending on the season for each part of the day (so 2h to 4h total).
    In winter: limited to 2h in the morning and 1h30 in the evening (on Friday, 2h possible in the evening).

  • Wednesday: Swimming in the morning: 1h15 to 1h20 max + Track session: MAS/threshold work + track drills (400 m). I can move the running session to Thursday if needed.

  • Thursday – Option 1:

    • S&C in the morning + Track session: 1h to 1h30 (if Wednesday’s session was not done)

  • Thursday – Option 2:

    • S&C in the morning + Cycling up to 2h (or 3h in spring/summer) + Swimming 1h15 between 16:30 and 18:00

  • Friday: Option 1: bike‑commuting (same as Tuesday)
    Option 2: Swimming 1h to 1h15 + possible run (1h to 1h15 at lunchtime)

  • Saturday: Long session (run or bike) in the morning + Swimming in the afternoon (after a nap, around 15:00): 1h30 to 2h available

  • Sunday: Long session (run or bike) + Possibility to combine with swimming (before or after the run)

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@Benjamin_NICOLLE How’s the resulting plan from that?

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For me, in adequation.
In parallel, each week, i will work with the chat to refine it regarding some special running training or availability/weather etc.

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Event information:

  • My A goal is (description of the elevation profile)

Weaknesses / Injury History

  • I have a history of (injury history)
  • My strength weaknesses are (list of weaknesses)

Calendar Generation:

  • Do not schedule running workouts on back-to-back days.
  • Include no fewer than one rest day every week
  • Schedule two ‘full body’ or ‘areas of known weakness, eg: core/glute/hip’ strength training days per week.
  • I will be performing isometric strength exercises every day to address (list of things)

Strength training:

  • I have a gym membership but it is very busy, free weights, bands and bodyweight exercises are preferred

Running Workout generation:

  • I will be using a treadmill for runs until April, do not create any workouts with intervals less than 30 seconds until then
  • Do not create any run workouts longer than 35 minutes in February
  • Do not create any run workouts longer than 45 minutes in March

Bike workout generation:

  • Bike workout cool-downs should be 5 minutes in length

Cross Training:

  • I have access to an elliptical and can perform HR based workouts
  • I have access to a Concept2 rowing machine
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You are limited to max character number :slight_smile:.

@MarkusRummel is it possible to extend it ?

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will increase from 2000 to 4000 characters

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Deployed

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