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About

Updated Qwen3 model for instruction following

Example Output

Prompt:

"Give me a workout plan for this entire month to train for the Salkantay trek"

Output

Absolutely! The Salkantay Trek to Machu Picchu is a challenging 5–7 day high-altitude hike (reaching up to 4,600 meters / 15,090 ft) through rugged Andean terrain. To prepare effectively, you’ll need a 4-week progressive training plan that builds cardiovascular endurance, leg strength, core stability, and mental resilience, while gradually simulating trekking conditions.

This plan assumes you’re starting with a moderate fitness level. If you're new to exercise, consult a doctor first.

🎯 Training Goals for Salkantay Trek

  • Build aerobic endurance for 5–7 hours of hiking per day
  • Strengthen legs and core for steep ascents/descents
  • Improve balance and stability on uneven terrain
  • Acclimate mentally and physically to long-duration activity
  • Practice with a loaded backpack

🗓️ 4-Week Progressive Training Plan

🔁 Weekly Structure:

  • Monday: Rest or light recovery
  • Tuesday: Cardio + Strength
  • Wednesday: Hiking or Stair Climbing
  • Thursday: Core + Mobility
  • Friday: Cardio + Strength
  • Saturday: Long Hike (progressive)
  • Sunday: Active Recovery (yoga, walking, stretching)

✅ Equipment Needed

  • Sturdy hiking shoes or trail runners
  • Backpack (20–30L)
  • Water bottles or hydration system
  • Dumbbells or resistance bands (optional)
  • Stairs, treadmill with incline, or local hills

📅 Week 1: Foundation Building

Goal: Establish baseline fitness, activate muscles, and begin endurance training.

Day Workout
Mon Rest or light walk (20–30 min)
Tue Cardio: 30 min brisk walk/jog (1:2 run:walk if new)
Strength: Bodyweight squats (3x12), lunges (3x10 each leg), step-ups (3x10), planks (3x30 sec)
Wed Stair Climb: 30 min on stairs or treadmill incline (7–10%)
Thu Core + Mobility: Plank (3x30 sec), bird-dog (3x10), glute bridges (3x15), foam rolling (10 min)
Fri Cardio: 35 min brisk walk with incline or hills
Strength: Wall sits (3x45 sec), calf raises (3x20), side planks (2x20 sec)
Sat Long Hike: 2–3 hours on trails or hilly terrain (wear hiking shoes, carry 5–8 lbs in backpack)
Sun Active recovery: 30 min walk + 15 min stretching/yoga

📅 Week 2: Build Endurance & Strength

Goal: Increase duration and intensity. Start adding weight to simulate trekking load.

Day Workout
Mon Rest or light walk
Tue Cardio: 40 min incline walk or stair climb
Strength: Goblet squats (3x12), walking lunges (3x12 each leg), step-ups with pack (3x10)
Wed Stair Climb: 40 min with 10–15 lbs backpack
Thu Core + Mobility: Dead bugs (3x12), Russian twists (3x20), hip flexor stretches, foam roll legs
Fri Cardio: 45 min hike or power walk with hills
Strength: Calf raises (3x25), single-leg squats (assisted, 3x8), side leg lifts (3x15)
Sat Long Hike: 3.5–4 hours with 10–15 lbs backpack. Include elevation gain if possible.
Sun Active recovery: 30–45 min walk + yoga/stretching

📅 Week 3: Trek Simulation & Intensity

Goal: Simulate trek conditions. Focus on stamina and loaded hiking.

Day Workout
Mon Rest
Tue Cardio: 50 min stair master or hill repeats (1

Performance Metrics

11.16s Prediction Time
11.18s Total Time
All Input Parameters 
{
  "top_p": 1,
  "prompt": "Give me a workout plan for this entire month to train for the Salkantay trek",
  "max_tokens": 1024,
  "temperature": 0.1,
  "presence_penalty": 0,
  "frequency_penalty": 0
}
Input Parameters
top_p Type: numberDefault: 1Range: 0 - 1
Top-p (nucleus) sampling
prompt Type: stringDefault:
Prompt
max_tokens Type: integerDefault: 1024Range: 1 - 16384
The maximum number of tokens the model should generate as output.
temperature Type: numberDefault: 0.1Range: 0 - 2
The value used to modulate the next token probabilities.
presence_penalty Type: numberDefault: 0Range: -2 - 2
Presence penalty
frequency_penalty Type: numberDefault: 0Range: -2 - 2
Frequency penalty
Output Schema

Output

Type: array • Items Type: string

Example Execution Logs 
Prompt: Give me a workout plan for this entire month to train for the Salkantay trek
Input token count: 18
Output token count: 1024
TTFT: 0.50s
Tokens per second: 91.77
Total time: 11.16s
Version Details
Version ID
ed6cfb0378aae58d3cae29395120c87477eb4574b7f82ac517ff491c9ae2b768
Version Created
August 6, 2025
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