AI Prompt Builder: free training plan prompt generator.
Tell it your goal, your race and your week. Get a ready prompt for your AI to plan your next two weeks.
Your prompt
For ClaudePlan my next two weeks of training for Ironman Hamburg on Monday, January 18, 2027. That is 12 weeks away. My goal is to finish Ironman Hamburg feeling strong. I can train about 10 hours a week. Plan around this: A work trip on Wednesday and Thursday of week two, no bike there. Kids' swim lessons on Saturday mornings. My left Achilles gets tight after long runs. Before you plan, ask me what you need to know: my recent training, my longest sessions, how I'm feeling and any niggles. Then give me the two weeks day by day: the sport, duration and intensity of each session, the key sessions marked, the rest days, and what to eat and drink around the long ones.
Open it in Claude with the button below, or copy it. Claude will ask what it needs, then plan your two weeks.
Hand it to your AI
Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.
See the prompt
Plan my next two weeks of training for Ironman Hamburg on Monday, January 18, 2027. That is 12 weeks away. My goal is to finish Ironman Hamburg feeling strong. I can train about 10 hours a week. Plan around this: A work trip on Wednesday and Thursday of week two, no bike there. Kids' swim lessons on Saturday mornings. My left Achilles gets tight after long runs. Before you plan, ask me what you need to know: my recent training, my longest sessions, how I'm feeling and any niggles. Then give me the two weeks day by day: the sport, duration and intensity of each session, the key sessions marked, the rest days, and what to eat and drink around the long ones.
Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.
With Memory.fit, your AI would already know your last six weeks.
On Android now: get it on Google Play. One email when the iPhone app is on the App Store.
How it works
How the AI Prompt Builder works.
An AI plans as well as the brief it gets. Ask for a training plan with no context and you get a generic one. Give it your race, the date, the hours you really have and what your week looks like, and it can plan around your life.
The builder writes that brief for you. It names the race and the date, counts the weeks to go, states your goal and your weekly hours, and lists what to plan around: a work trip, the kids' swim lessons, a tight Achilles.
Then it asks the AI for two things, in order. First, to ask you what it needs to know: your recent training, your longest sessions, how you feel. Then to plan the next two weeks day by day, with each session's sport, duration and intensity, the key sessions marked, the rest days, and what to eat and drink around the long ones.
Two weeks is short enough to plan in detail and to redo when life changes. Open the prompt in ChatGPT or Claude, or copy it into Gemini, Grok Bot, Dots, Muse or Cue.
What you type to plan around stays on this page. It is never in the link, the share card or our analytics.
Example
A worked example.
A triathlete 12 weeks out from Ironman Hamburg, with about 10 hours a week, a work trip in week two and a tight Achilles.
- 1The prompt opens with the race, its date and the countdown: 12 weeks away.
- 2It states the goal, to finish feeling strong, and the 10 hours a week.
- 3It lists what to plan around: the work trip with no bike, the Saturday swim lessons, the Achilles after long runs.
- 4It asks the AI to question them first, then lay out the two weeks day by day. One tap opens it in Claude.
Questions
AI Prompt Builder: questions.
One with your race and its date, your real weekly hours, your goal, and what your life looks like in those weeks. Ask the AI to question you before it plans, and to plan two weeks at a time.
Yes, and the plan gets better with context. They don't know your recent training unless you tell them, which is why the prompt asks them to question you first.
Your notes stay on this page and go only where you send them: we never put them in the link, the share card or our analytics. The AI you paste them into has its own privacy terms.
Because a plan should move with you. Two weeks is detailed enough to follow and short enough to redo when work, family or your legs change the picture.
With Memory.fit, your AI would already know your last six weeks of training, so it could skip the questions and plan from your real sessions.
Not medical advice. These numbers come from published research on groups of athletes. Your own needs can differ; talk to a doctor or a sports dietitian about any health condition.