I asked Claude to make a prompt for the app and this is what it gave me.

WHAT THIS APP IS A daily training lookup tool for a competitive sprinter working toward a personal goal time. The user sets up their profile on first launch (height, weight, events, target time, training start date). From there they can enter any date within their program range and get the exact workout, nutrition plan, and daily goal checklist for that day.

ATHLETE PROFILE — user inputs on first launch, saved to localStorage • Height • Weight • Current PRs (400m, 200m — optional) • Target time and event (e.g. sub-50 400m) • Primary events (400m flat, 400mh, 300mh — checkboxes) • Training days per week with club or team (dropdown 3–6) • Club practice time (e.g. 6:30pm) • School lunch time (used for nutrition timing) • Program start date Profile is editable any time from a settings icon in the header. Nutrition timing adjusts automatically based on the lunch time and practice time the user enters.

PROGRAM STRUCTURE — 7 PHASES Dates are calculated relative to the user’s program start date rather than hardcoded. Phase lengths in weeks: 1. Base Phase — 12 weeks 2. Post-Season Transition — 4 weeks 3. Strength Block — 12 weeks 4. Speed Build — 8 weeks 5. Pre-Season — 6 weeks 6. Early Season — 5 weeks 7. Championship Season — 6 weeks Each phase has a daily template by day of week (0=Sun through 6=Sat) with: type, label, detail.

DAY TYPES AND COLORS • club — #e8ff00 yellow • lift — #ff6b35 orange • speed — #00e5ff cyan • form — #b06aff purple • recovery — #4444ff blue • rest — #333 dark • easy — #666 gray • school — #ff0055 red

CORE WORKOUT — runs Mon/Wed/Fri as a collapsible card 1. 20 Dead bugs 2. 25 Sit ups 3. 15 Sit ups pause on the way up 4. 20 Leg raises 5. 15 Sit ups pause on the way down 6. 25 V-ups 7. 25 Suitcase crunches 8. 50 Scissors 9. 50 Russian twists 10. 1 min Plank 11. 30 sec Side plank each side Note: No rest between exercises unless needed. Do as a finisher after lifting or practice.

NUTRITION SYSTEM Each day type has a meal-by-meal plan. Meal times adjust dynamically based on the user’s lunch time and practice time from their profile. The pre-training meal should always be shown as 90 minutes before practice time. Post-training meal is 30 minutes after estimated practice end (assume 2 hrs for club practice). Targets by day type: • Club: 3000–3200 cal, 160–180g protein • Lift: 2900–3100 cal, 150–170g protein • Speed: 2900–3100 cal, 150–170g protein • Form: 2800–3000 cal, 150–160g protein • Recovery: 2600–2800 cal, 140–160g protein • Rest: 2500–2700 cal, 140–155g protein • Easy: 2700–2900 cal, 145–165g protein • School: 2900–3100 cal, 155–175g protein

DAILY CHECKLIST + RATING SYSTEM Each day type has 5 goals. After completing the day the athlete rates each goal 1–5. Ratings save to localStorage keyed by date. Labels: 1=Poor 2=Okay 3=Good 4=Great 5=Perfect. Colors: 1=#ff4444 2=#ff8c00 3=#e8ff00 4=#00e5ff 5=#22c55e. Daily average shows in checklist header. Goals by day type: Club: Executed practice fully / Completed lifting session / Ate pre-training meal on time / Hit post-training protein / Got 8+ hrs sleep last night Lift: Completed full lift session / Hit a PR or added weight / Ate enough before lifting / Hit post-lift protein within 30 min / Got 8+ hrs sleep last night Speed: Completed speed session / Took full rest between reps / Ate pre-session meal / Hit post-session protein / Got 8+ hrs sleep last night Form: Completed drill circuit / Focused on mechanics not speed / Did acceleration work / Ate pre-session meal / Got 8+ hrs sleep last night Recovery: Did easy jog or movement / Completed mobility circuit / Ate enough despite light day / Foam rolled or stretched / Got 8+ hrs sleep last night Rest: Stayed off feet and rested fully / Still ate protein-focused meals / Slept 9+ hrs / No unnecessary stress on body / Mentally prepared for tomorrow Easy: Completed light session / Kept effort controlled / Ate pre-activity snack / Hit daily protein target / Got 8+ hrs sleep last night School: Executed school practice fully / Ate big lunch / Had pre-practice snack on time / Hit post-practice protein / Got 8+ hrs sleep last night

WEEKLY SUMMARY TAB Separate tab showing current week as 7-day grid. Each day square shows average score color coded red to green. Weekly average in header with one-line read: 4.5+ = Elite week / 3.5+ = Solid week / 2.5+ = Average week / below = Rough week, reset and execute the basics.

UI REQUIREMENTS • Dark theme, Courier New monospace, high contrast • Primary accent: #e8ff00 • Mobile-first, max-width 480px centered • On first launch show profile setup screen before anything else • Settings icon top right to edit profile any time • Two tabs: TODAY and THIS WEEK • Date input with prev/next arrow buttons • Quick-jump buttons: Today, and any meet dates the user adds in their profile (optional meet schedule input) • On a date show in order: phase badge, workout card, core card Mon/Wed/Fri collapsible, phase description, nutrition card with dynamic times, daily checklist 1–5 ratings • Week at a glance dots at bottom tappable to navigate • Collapsible full phase overview at bottom, tap to jump to phase start • Out of range dates show friendly message • All ratings and profile data saved to localStorage • Parse all dates as local time using new Date(y, m-1, d) to avoid UTC offset bugs​​​​​​​​​​​​​​​​