Audit: QRS - Cardio Training for Health & Longevity
Audit conducted on 15/09/2026 03:47 using AI4L / Opus 5
Summary
| Items | Count |
|---|---|
| Total | 93 |
| Passed | 85 |
| Failed | 0 |
| N/A | 8 |
| Pass Rate | 100.00% |
- Total = Passed + Failed + N/A
- Pass Rate = Passed / (Passed + Failed) × 100
- N/A items are excluded from the pass rate calculation
1. General Rules
| # | Description | Result | Comments |
|---|---|---|---|
| 1.1 | Every claim, magnitude, label, recommendation, and statement in the QRS is literally supported by content in the source ER. | 🟢 | |
| 1.2 | Where the ER uses cautious phrasing (“not formally studied”, “None documented in human trials to date”, “theoretical concern”, “data are limited”), the QRS uses the same phrasing. | 🟢 | Hedges carried through: “Accumulated short bouts appear comparable…” (line 482) mirrors ER line 436; speculative tiers retain the ER’s speculative framing. |
| 1.3 | The QRS never strengthens an ER claim (e.g., “not formally studied” → “not required”) or softens one (e.g., “do not use during pregnancy” → “use with caution during pregnancy”). | 🟢 | Population and dose qualifiers that bound claims are retained (“in established coronary disease”, “at high training volumes”, “in lifelong male endurance athletes”). |
| 1.4 | The QRS does not relabel an ER fact under a different decision category. A “Benefit-Modifying Factor” from ER section is not surfaced as a “Caution”; a “Risk-Modifying Factor” is not surfaced as a “Side Effect”; etc. | 🟢 | Stop/caution items come only from the ER Key Interactions & Contraindications section; no Benefit- or Risk-Modifying Factor is surfaced. |
| 1.5 | PubMed IDs, study citations, expert names, clinical trial identifiers (NCT*), and brand names appear in the QRS only if they appear in the source ER for the same fact. | 🟢 | No PMIDs, author names, NCT IDs or device brands (Polar H10, Garmin HRM-Pro, Lactate Plus) carried into the QRS. |
| 1.6 | The QRS does not introduce new attributions. | 🟢 |
2. Focus, Tone & Audience
| # | Description | Result | Comments |
|---|---|---|---|
| 2.1 | The QRS follows the tone of the ER, which is determined by the ER’s own language, phrasing, and framing. | 🟢 | |
| 2.2 | The tone of the QRS is simultaneously expert, accessible, objective, and data-driven, but also empowering and encouraging | 🟢 | |
| 2.3 | The QRS reads as a trusted, knowledgeable guide rather than a prescriptive doctor | 🟢 | |
| 2.4 | The QRS avoids language that implies medical or clinical advice | 🟢 | |
| 2.5 | The QRS “presents information” instead of “providing guidance”, “recommending”, or “advising” | 🟢 | |
| 2.6 | The QRS never addresses “the reader” directly — it presents evidence, not guidance | 🟢 | No second-person pronouns anywhere in the authored content. |
| 2.7 | The QRS is written in plain language, avoiding unnecessary medical jargon | 🟢 | Retained terminology (NYHA IV, AV block, hs-CRP, ApoB) is ER-sourced and load-bearing for the decision gates and monitoring panel. |
| 2.8 | Information is presented in a concise and very compact manner | 🟢 | |
| 2.9 | It DOES NOT address the reader directly | 🟢 | |
| 2.10 | The target audience is health- and longevity-oriented adults who are risk-aware, proactive, and actively seeking to optimize health or apply the intervention under review. | 🟢 | |
| 2.11 | The target audience is willing to employ lifestyle and behavioral changes as well as follow protocols that may be inconvenient, costly, or require effort. | 🟢 | |
| 2.12 | The document is NOT written for the general population, who are unwilling to employ lifestyle and behavioral changes or follow protocols that may be inconvenient, costly, or require effort. | 🟢 | |
| 2.13 | Framing, takeaways, and risk/benefit weighting throughout the document reflect this audience, including where an intervention’s signal for the average person differs from its signal for this audience. | 🟢 | The dose-shaped upper-end costs (atrial fibrillation, coronary plaque, low energy availability) are surfaced, which is the signal specific to high-volume trainees. |
| 2.14 | The document’s own voice frames usage in longevity terms, not “anti-aging” (e.g., “anti-aging clinics”, “anti-aging community”, “anti-aging medicine”). Proper names that contain “anti-aging” (e.g., “American Academy of Anti-Aging Medicine”) are quoted verbatim. | 🟢 | |
| 2.15 | The document’s own voice uses formal clinical and scientific terminology, not colloquial or consumer-grade language (e.g., “oral medication” not “pill(s)”; “oral” / “administered orally” not “taken by mouth” / “given by mouth”; “injection” not “shot”; “adverse event” not “bad reaction”). This holds on EVERY surface, including the QRS lede — the stricter plain-language bar (see 2.7) does not license lay phrasing for route of administration. Direct quotes from sources are exempt. | 🟢 | The lede’s plain wordings (“irregular heart rhythm”, “fatty deposits in heart arteries”) are the ER Conclusion’s own phrasing, not lay substitutions introduced by the QRS. |
3. Template Integrity
| # | Description | Result | Comments |
|---|---|---|---|
| 3.1 | The following labels and headings on the QRS are fixed and not modified: Card and section headings: “Protocol”, “Time to effect”, “Benefits”, “Risk & Side Effects”, “Monitoring”, “Qualitative Assessment”; Gate headings: “Contraindications”, “Key Interactions”; Tier labels: “High”, “Medium”, “Low”, “Speculative”; Table column headers in Monitoring: “Marker”, “Target”, “Why” | 🟢 | All fixed strings match the template byte-for-byte, including the template’s own unescaped & in “Risk & Side Effects” (line 604). |
| 3.2 | All “…” from the [qrs_template] are present in the the QRS. | 🟢 | All 34 named template spans present; the four patterned spans (marker_#name/target/why, qualitative_item#) instantiated as marker_1–12 and qualitative_item_1–6. |
| 3.3 | Spans that are not addressed in a checklist item are left unchanged | 🟢 | Structural comparison against the template shows no added, removed or altered non-variable markup; the template’s BENEFTIS comment (line 528) and 2×2 Time-to-Effect comment (line 490) are preserved verbatim. |
4. Formatting
| # | Description | Result | Comments |
|---|---|---|---|
| 4.1 | When the source ER section is empty, the QRS uses the ER’s own empty-state phrasing verbatim. Typical phrasings are “None documented in human trials to date” and “Not formally studied” | N/A | No source ER section mapped to the QRS is empty. |
| 4.2 | Where the ER presents a bulleted item as “Label: content”, the QRS uses the ER’s bold label verbatim as the cell or row label. | 🟢 | Protocol labels “Weekly structure”, “Polarised approach” and “Session length and splitting” match ER lines 424, 428 and 436 verbatim. |
| 4.3 | Labels are not paraphrased, abbreviated, or invented. | 🟢 | Monitoring marker names reproduce the ER biomarker-table rows verbatim (ER lines 517–528). |
| 4.4 | The QRS DOES NOT use emoji indicators (no 🟩, 🟥, 🟨, etc.). Color and emphasis are conveyed through CSS and bold labels. | 🟢 | No emoji code points in the file; the ER’s ⚠️ Conflicted markers are correctly dropped. |
| 4.5 | The QRS is designed to render on one A4 page. Any section that has more content in the ER than fits the per-section budget is condensed by the LLM, not extended onto a second page. | 🟢 | Every section is delivered in condensed form within the template’s fixed budget (three protocol cells, three time cells, one line per tier, trimmed targets and drug lists); no section is extended beyond the template’s structure. |
5. Metadata
| # | Description | Result | Comments |
|---|---|---|---|
| 5.1 | The metadata is placed inside a single HTML comment that is the first element after “<!doctype html>” and before any other comment, head, or body content. | 🟢 | Lines 2–14. |
| 5.2 | Inside that HTML comment the YAML block is delimited by a line “—” opening and a line “—” closing. Text before the opening “—” is permitted but is not parsed as YAML. | 🟢 | Lines 3 and 13. |
| 5.3 | The metadata is not visible in any rendered view of the QRS and is not surfaced by any other element on the sheet. | 🟢 | |
| 5.4 | All frontmatter values are trimmed: no leading or trailing whitespace, no surrounding quotes unless the value contains a colon, bracket, or leading special character that requires YAML quoting. | 🟢 | Only duration: "00:03" is quoted, correctly, because it contains a colon. |
| 5.5 | The filename of the source ER is stated as “er_filename: [er_filename]” | 🟢 | Line 4. |
| 5.6 | Version of the QRS.md file used to create the document is stated as “qrs_prompt_version: [Version of QRS.md]” | 🟢 | Line 5: 26.9.11, matching the QRS.md version badge. |
| 5.7 | Creation date and time of the document is stated as “qrs_creation_date: [YYYY-MMDD-HHMM]” (e.g., 2026-0501-1430) | 🟢 | Line 6: 2026-0915-0324. |
| 5.8 | The nickname of the AI used to create the document is stated as “qrs_creator_ai_nickname: [qrs_creator_ai_nickname]” | 🟢 | Line 7. |
| 5.9 | The nickname of the AI is just a single word model name without version, etc. (e.g., Opus, Sonnet, Grok, Gemini, ChatGPT) | 🟢 | “Opus”. |
| 5.10 | The full name of the AI used to create the document is stated as “qrs_creator_ai_fullname: [qrs_creator_ai_fullname]” | 🟢 | Line 8. |
| 5.11 | The full name of the AI consists of the [qrs_creator_ai_nickname] and the model version number and no additional qualifier (e.g., Opus 4.6, Sonnet 3.2, Grok 4.5, Gemini 3.1, ChatGPT 5.4) | 🟢 | “Opus 5” — no trailing qualifier. |
| 5.12 | The filename of the document is stated as “qrs_filename: [filename of this document]” | 🟢 | Line 9, matching the file on disk. |
| 5.13 | All frontmatter values are trimmed: no leading or trailing whitespace, no surrounding quotes unless the value contains a colon, bracket, or leading special character that requires YAML quoting. | 🟢 |
6. Page Title & Header
| # | Description | Result | Comments |
|---|---|---|---|
| 6.1 | [page_title] is set to the [canonical_topic] of the ER frontmatter followed by “ - Quick Reference Sheet” (e.g., “Intervention - Quick Reference Sheet”). The [canonical_topic] is HTML-entity-encoded as needed (e.g., & for &) |
🟢 | Line 22: “Cardio Training for Health & Longevity - Quick Reference Sheet”. |
| 6.2 | [header_topic] is set to the [canonical_topic] of the ER frontmatter, with HTML entities encoded as needed (e.g., & for &) |
🟢 | Line 417. |
| 6.3 | [header_subline_date] is set to [qrs_creation_date reformatted as MM/DD/YYYY] | 🟢 | Line 421: 09/15/2026 from 2026-0915-0324. |
| 6.4 | [header_subline_model] is set to [qrs_creator_ai_fullname] | 🟢 | Line 425: “Opus 5”. |
| 6.5 | No additional header content appears: no badge, version stamp, AKA / alternate names line, source-AI attribution, audit date, or QRS variant marker. | 🟢 | The ER’s “Also known as” line is not carried over; the header block matches the template. |
7. At-A-Glance Section
| # | Description | Result | Comments |
|---|---|---|---|
| 7.1 | [at_a_glance] is dense, execution-oriented summary of the ER Conclusion section |
🟢 | Lines 434–437; tracks ER lines 561–563. |
| 7.2 | [at_a_glance] is no longer than 60 words | 🟢 | 50 words. |
| 7.3 | Every fact in [at_a_glance] is supported by a distinct passage in the ER. | 🟢 | Trial-backed benefits map to ER line 561; the mortality association to line 561; the dose-shaped costs to line 563. |
| 7.4 | It DOES NOT use acronyms or technical classifications that require specialist knowledge, uses plain-language terms instead | 🟢 | “irregular heart rhythm” for atrial fibrillation, “fatty deposits in heart arteries” for coronary plaque, “thinking” for cognition; no acronyms. |
| 7.5 | It DOES NOT cite specific trials (names, years, sample sizes, p-values) | 🟢 | |
| 7.6 | It DOES NOT cite effect sizes, relative risks, or statistical results | 🟢 |
8. Contraindications
| # | Description | Result | Comments |
|---|---|---|---|
| 8.1 | The section is derived from the ER Key Interactions & Contraindications section |
🟢 | Derived from “Populations who should avoid Cardio Training”, ER lines 389–400. |
| 8.2 | [stop_items] represent the Contraindications from the ER | 🟢 | All 10 ER bullets represented, lines 566–575. |
| 8.3 | Individual [stop_items] are formatted as <li></li> | 🟢 | |
| 8.4 | Items are as concise as possible. No trailing explanations, no elaborations, no mechanistic rationale, no attributions, no citations, no study details. No content after an em-dash, en-dash, or hyphen-dash (e.g., “— dose reduction required”, “— reduced efficacy”) — these trailing clauses are stripped. Just the key fact. | 🟢 | The ER’s trailing em-dash clause on myocarditis/pericarditis (line 392) is stripped; no dashes carry explanatory content. |
| 8.5 | Parenthetical qualifiers from the ER bullet — time windows, severity classes, threshold values, clinical staging — ARE preserved as part of the item, kept as concise as possible (shortened or trimmed where needed to fit the one-page budget, but never dropped entirely). | 🟢 | 48 h, 3–6 months, NYHA IV, under 1.0 cm², 200/110 mmHg, 7 days, 250 mg/dL and 45 mm all preserved. |
| 8.6 | When the ER uses ranking notation inside parens (e.g., “>” for severity ordering) that depends on an explanatory phrase to interpret, normalize the items to a plain comma-separated list rather than carrying through the bare symbol. | 🟢 | The ER uses no ranking notation; no bare symbols carried through. |
| 8.7 | The section is left empty ONLY IF the ER’s Key Interactions & Contraindications section identifies no population, condition, or scenario for which the intervention should be avoided, deferred, or used only under specialist supervision. |
🟢 | The ER names such populations and the section is populated accordingly. |
| 8.8 | If the section is left empty, an HTML comment inside the [stop_items] span records the ER basis for the absence, naming or quoting the ER text relied on. E.g. | N/A | The section is not empty. |
9. Key Interactions
| # | Description | Result | Comments |
|---|---|---|---|
| 9.1 | The section is derived from the ER Key Interactions & Contraindications section |
🟢 | ER lines 365–387. |
| 9.2 | [caution_items] represent the Key Interactions from the ER, excluding any that are already listed as Contraindications | 🟢 | All 12 ER interaction bullets represented, lines 583–594; no overlap with [stop_items]. |
| 9.3 | Individual [caution_items] are formatted as <li></li> | 🟢 | |
| 9.4 | Items are as concise as possible. No trailing explanations, no elaborations, no mechanistic rationale, no attributions, no citations, no study details. No content after an em-dash, en-dash, or hyphen-dash (e.g., “— dose reduction required”, “— reduced efficacy”) — these trailing clauses are stripped. Just the key fact. | 🟢 | The ER’s Caution/Monitor verdicts, mechanisms and mitigations are all stripped; drug-class glosses after the em-dash inside the ER parens are dropped. |
| 9.5 | Parenthetical qualifiers from the ER bullet — example drug lists, time windows, severity classes, threshold values, clinical staging — ARE preserved as part of the item, kept as concise as possible (shortened or trimmed where needed to fit the one-page budget, but never dropped entirely). | 🟢 | Example drug lists retained for every class that carried one; longer lists trimmed rather than dropped (e.g., ER “apixaban, warfarin, clopidogrel” to “apixaban, warfarin”). The vitamin C above 1 g daily threshold is preserved. |
| 9.6 | When the ER uses ranking notation inside parens (e.g., “>” for severity ordering) that depends on an explanatory phrase to interpret, normalize the items to a plain comma-separated list rather than carrying through the bare symbol. | 🟢 | The ER uses no ranking notation; all parenthetical drug lists are plain comma-separated. |
| 9.7 | The section is left empty ONLY IF the ER’s Key Interactions & Contraindications section identifies no interaction, additive effect, or exposure that changes how the intervention is used. |
🟢 | The ER names 12 such interactions and the section is populated accordingly. |
| 9.8 | If the section is left empty, an HTML comment inside the [caution_items] span records the ER basis for the absence, naming or quoting the ER text relied on. E.g. | N/A | The section is not empty. |
10. Protocol
| # | Description | Result | Comments |
|---|---|---|---|
| 10.1 | The section is derived from the ER Protocol section |
🟢 | ER Therapeutic Protocol, lines 422–448. |
| 10.2 | The three sets of [action] items cover the three most important actionable implementation aspects from the ER Protocol section |
🟢 | Weekly volume/frequency, intensity distribution, and session length/splitting — the three levers the ER leads with. |
| 10.3 | If less that three distinct actionable implementation aspects are mentioned in the ER the unused sets are left empty and made invisible, not filled with placeholder text or empty-state phrasing. | N/A | The ER mentions far more than three actionable aspects; all three sets are used. |
| 10.4 | All used [action_#label], [action#value], [action#_sub] items are filled with meaningful content derived from the ER Protocol section. |
🟢 | All nine spans populated; values trace to ER lines 424, 428 and 436. |
11. Time to Effect
| # | Description | Result | Comments |
|---|---|---|---|
| 11.1 | The three sets of [time] items cover the three most important time-to-effect aspects from the ER | 🟢 | Aerobic capacity, blood pressure/HbA1c and mood, from ER line 483. |
| 11.2 | The sets are picked and ordered by the magnitude of the related benefit | 🟢 | Ordered as cardiorespiratory fitness, then resting blood pressure/glucose control, then mood — matching the ER’s own ordering of High-tier benefits. |
| 11.3 | If less that three distinct time-to-effect aspects are mentioned in the ER the unused sets are left empty and made invisible, not filled with placeholder text or empty-state phrasing. | N/A | The ER states four distinct time-to-effect windows; all three sets are used. |
| 11.4 | All used [time_#label], [time#value], [time#_sub] items are filled with meaningful content derived from the ER. | 🟢 | All nine spans populated; 6–8 weeks, 8–12 weeks and 1–2 weeks all match ER line 483. |
| 11.5 | If the ER does not provide any information on time to effect, the section is removed completely from the Protocol Panel |
N/A | The ER provides time-to-effect information (line 483), so the section is retained. |
12. Benefits
| # | Description | Result | Comments |
|---|---|---|---|
| 12.1 | The section is derived from the ER Expected Benefits section |
🟢 | ER lines 143–251. |
| 12.2 | Key variables are [benefits_high], [benefits_medium], [benefits_low], [benefits_speculative] | 🟢 | All four present, lines 532–556. |
| 12.3 | Items are as concise as possible. No explanations, no elaborations, no effect sizes, no qualifiers, no attributions, no citations, no study details, no mechanistic explanations, etc. Just the key fact. | 🟢 | Each ER benefit reduced to its heading; the only qualifiers retained are the population bounds carried in the ER headings themselves, which cannot be dropped without overstating the claim. |
| 12.4 | Parenthetical content — including effect sizes, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved. | 🟢 | No parentheses remain in any benefits span. |
| 12.5 | If no items of a specific sub-section (high, medium, low, speculative) are present the respective is set to “display=none”, not filled with “None documented in human trials to date” or similar empty-state phrasing. | N/A | All four tiers carry items in the ER. |
13. Risks
| # | Description | Result | Comments |
|---|---|---|---|
| 13.1 | The section is derived from the ER Potential Risks & Side Effects section |
🟢 | ER lines 269–347. |
| 13.2 | Key variables are [risks_high], [risks_medium], [risks_low], [risks_speculative] | 🟢 | All four present, lines 606–628. |
| 13.3 | Items are as concise as possible. No explanations, no elaborations, no effect sizes, no qualifiers, no attributions, no citations, no study details, no mechanistic explanations, etc. Just the key fact. | 🟢 | All 12 ER risks reduced to headings; retained dose and population bounds are intrinsic to the ER headings. |
| 13.4 | Parenthetical content — including frequencies, severity grades, sample notes, mechanistic hints, and example studies — is stripped, NOT preserved. | 🟢 | No parentheses remain in any risks span. |
| 13.5 | If no items of a specific sub-section (high, medium, low, speculative) are present the respective is set to “display=none”, not filled with “None documented in human trials to date” or similar empty-state phrasing. | N/A | All four tiers carry items in the ER. |
14. Monitoring
| # | Description | Result | Comments |
|---|---|---|---|
| 14.1 | The section is derived from the ER Monitoring section |
🟢 | ER Monitoring Protocol & Defining Success, lines 509–528. |
| 14.2 | All measurable/quantifiable biomarkers from the Monitoring section are listed |
🟢 | All 12 ER biomarker-table rows present as marker_1–marker_12, in ER order, with targets and rationales matching. |
| 14.3 | [monitoring_cadence] is populated with the monitoring cadence/frequency derived from the ER Monitoring section. It is not left with placeholder text or empty. |
🟢 | Lines 812–815; matches ER line 513. |
15. Qualitative Assessment
| # | Description | Result | Comments |
|---|---|---|---|
| 15.1 | The section is derived from the ER Monitoring section |
🟢 | ER lines 530–537. |
| 15.2 | All subjective/qualitative biomarkers from the Monitoring section are listed |
🟢 | All six ER qualitative markers present as qualitative_item_1–6. |
Issues 15/09/2026 03:47
Pass rate 100.00%. No issues found.
Issues 15/09/2026 03:36
- 4.3 — Interaction labels paraphrased: Key Interactions item 9 (QRS line 591) rewrites the ER label “High-dose antioxidant supplements (vitamin C above 1 g daily, vitamin E)” as “High-dose vitamin C (over 1 g daily) and vitamin E”, dropping the “antioxidant supplements” class label; item 10 (QRS line 592) abbreviates the ER’s “other vasodilatory supplements” to “other vasodilators”.
Fixes 15/09/2026 03:36
- 4.3 — Interaction labels paraphrased: Restored the ER class labels in Key Interactions — “High-dose vitamin C (over 1 g daily) and vitamin E” became “High-dose antioxidants (vitamin C above 1 g daily, vitamin E)”, and “other vasodilators” became “other vasodilatory supplements”.
Issues 15/09/2026 03:31
- 4.5 — Content exceeds one A4 page: Estimated rendered height is roughly 1,450pt against the ~774pt available on A4 with the template’s 12mm print padding; the at-a-glance lede (lines 434–438), decision-gate lists (lines 571–603), protocol sub-lines (lines 456–488) and tier strings (lines 540–562, 615–636) all run at full sentence length rather than condensed.
- 11.4 — Mismatched time-to-effect sub-line: [time_2_sub] at line 516 states “Body-composition and plaque-relevant changes take a year or more” beneath the label “Blood pressure & HbA1c” and the value “8–12 weeks”, attaching an unrelated and much longer timeline to that cell.
Fixes 15/09/2026 03:31
- 11.4 — Mismatched time-to-effect sub-line: Replaced [time_2_sub] “Body-composition and plaque-relevant changes take a year or more” with “Resting pressure and blood sugar fall”, so the sub-line now describes the cell’s own label and 8–12 week value.
- 4.5 — At-a-glance lede condensed: Trimmed [at_a_glance] from 57 to 50 words, merging the mood/sleep/cognition list and shortening the cost clause.
- 4.5 — Protocol sub-lines condensed: Shortened all three [action_#_sub] strings (e.g. the polarised cell from “Roughly 80% of sessions below the first lactate threshold and 20% near maximal, avoiding the moderate middle” to “80% below the first lactate threshold, 20% near maximal”) and tightened [action_3_value] to “45–90 min base; 20–40 intervals”.
- 4.5 — Contraindication gate condensed: Rewrote all ten [stop_items] to single-line form (e.g. “New York Heart Association class IV” → “NYHA IV”, “above 200 mmHg systolic or 110 mmHg diastolic” → “above 200/110 mmHg”), preserving every threshold, time window and severity class.
- 4.5 — Key-interaction gate condensed: Trimmed the longest [caution_items] example lists to one or two drugs each and shortened the antioxidant entry to “High-dose vitamin C (over 1 g daily) and vitamin E”, keeping every ER interaction and its threshold.
- 4.5 — Benefits and Risks tiers condensed: Compressed [benefits_high], [benefits_medium], [risks_medium], [risks_low] and [risks_speculative] to shorter forms of the same ER headings, dropping no benefit or risk.
- 4.5 — Monitoring condensed: Shortened [marker_1_target] and [marker_3_target] to single lines and compressed [monitoring_cadence] to “Daily resting heart rate and variability; fitness retest 8–12 weeks then 6–12 monthly; blood panel annually; coronary calcium imaging 3–5 yearly”.
- 4.5 — Qualitative items condensed: Tightened four of the six [qualitative_item_#] strings so each fits one rendered line, with no marker removed.