Prompt recipes

Better prompt, better workout.

Copy a recipe, paste it into ChatGPT, Claude or Gemini, swap the bits in green for your own, then paste the reply into sweatcue and press start.

Ask for sets, reps and rest in seconds Name your equipment and how long you have Ask for a plain list, in order Paste the reply straight into sweatcue

For today

One quick session

A single workout you can do right now.

Write me a 45-minute full-body strength workout for today. I have dumbbells and a pull-up bar. Give every exercise its sets, reps, rest in seconds, and a load or RPE. Keep it as a plain list I can follow set by set.

This week

A full training week

Seven days mapped out, rest days included.

Build me a 4-day training week for building strength while staying lean. For each day give the focus, then every exercise with sets, reps, rest in seconds and load. Add the rest days. I train at a commercial gym.

Multi-week

A plan that progresses

Weeks that build on each other.

Create a 6-week strength plan, 3 days a week, that gets harder each week. Tell me what changes week to week (load, reps or volume). For every session list the exercises with sets, reps, rest in seconds and a target load or % of 1RM.

Running

Intervals with targets

Heart-rate zones or pace, block by block.

Write me a 40-minute interval run. Give each block a duration and a target heart-rate zone (Z1 to Z5). Include a warm-up and cool-down. List the blocks in order with their times.

Conditioning

Short and brutal

A HIIT session built from timed rounds.

Give me a 20-minute HIIT session using bodyweight only. Use rounds with work and rest in seconds, for example 40 on and 20 off. List every move in order and say how many rounds.

No kit

Train anywhere

For a hotel room or a park, no equipment.

I am travelling with no equipment and 25 minutes. Write a full-body bodyweight workout with sets, reps and rest in seconds. Keep it moderate intensity and list it in order.

Recovery

Mobility and yoga

Loosen up and move better.

Write me a 20-minute mobility flow for tight hips and a stiff lower back. Give each movement or pose a hold time in seconds, in the order I should do them.

Around an injury

Work with what hurts

Train hard while protecting a sore joint.

Design a full-body workout that avoids loading my right knee. Give sets, reps, rest in seconds and load for each exercise, and swap anything that would aggravate the knee.

Got your workout? Run it.

Paste any of these results into sweatcue and follow the whole session on a dashboard, every set called out loud.

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