docs(phase-06): Add intelligent workout adaptation & recovery tracking plan

.phase-06-plan.md

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+# Phase 06 — Intelligent Workout Adaptation & Recovery Tracking
+
+## 🎯 Goals
+Skapa intelligenta träningsprogram som anpassas baserat på muskelgruppernas återhämtning, inte bara vilket pass som kördes senast.
+
+## 📋 Features
+
+### 06-01: Workout Swap/Rotation System
+- [ ] Add "Swap Workout" button to WorkoutPage
+- [ ] Show available workouts for current week
+- [ ] Replace current workout while keeping tracking
+- [ ] Update UI to show swap history
+- [ ] Database: Update workout_logs to track swaps
+
+### 06-02: Muscle Group Recovery Tracking
+- [ ] Model: Define muscle groups per exercise
+- [ ] Calculate recovery time from last workout targeting each group
+- [ ] Store: muscle_group_recovery table (timestamp, intensity)
+- [ ] Display: Recovery status in ExerciseCard (red/yellow/green)
+- [ ] Algorithm: Track last 7-14 days of activity per muscle group
+
+### 06-03: Smart Workout Recommendation Engine
+- [ ] Analyze: Which muscle groups were trained this week
+- [ ] Identify: Most-recovered groups available to train today
+- [ ] Suggest: 2-3 workouts that target recovered muscle groups
+- [ ] Avoid: Overtraining same groups (48-72h rest recommendation)
+- [ ] Backend: POST /api/recommendations/smart-workout
+
+### 06-04: Recovery Metrics & Analytics
+- [ ] Dashboard card: Recovery status per muscle group
+- [ ] Chart: 7-day muscle group activity heatmap
+- [ ] Insight: "Chest needs work", "Legs well-recovered"
+- [ ] Prediction: Next recommended workout based on recovery
+
+### 06-05: UI/UX Polish
+- [ ] Integrate swap system with recommendation engine
+- [ ] Show recovery timeline for each group
+- [ ] Mobile-friendly recovery badges
+- [ ] One-tap "Use Recommendation" button
+- [ ] Visual feedback for muscle group selection
+
+### 06-06: Testing & Validation
+- [ ] E2E tests: Swap workflow
+- [ ] E2E tests: Recovery calculation accuracy
+- [ ] Performance: Recovery algorithm benchmarks
+- [ ] User feedback: Recommendation quality validation
+
+## 🏗️ Database Changes
+```sql
+-- Muscle Group Recovery Tracking
+CREATE TABLE muscle_group_recovery (
+  id SERIAL PRIMARY KEY,
+  user_id INTEGER REFERENCES users(id),
+  muscle_group VARCHAR(50),
+  last_workout_date TIMESTAMP,
+  intensity FLOAT, -- 0-1
+  exercises_count INT,
+  created_at TIMESTAMP DEFAULT NOW()
+);
+
+-- Workout Swaps
+ALTER TABLE workout_logs ADD COLUMN swapped_from_id INT REFERENCES workout_logs(id);
+```
+
+## 🔑 Key Algorithms
+
+### Recovery Calculation
+```
+recovery_score = 1.0 if last_workout > 72h ago
+recovery_score = 0.5 if 48h < last_workout < 72h
+recovery_score = 0.2 if 24h < last_workout < 48h
+recovery_score = 0.0 if last_workout < 24h
+```
+
+### Smart Recommendation
+1. Get all exercises available
+2. Group by muscle group
+3. Calculate recovery for each group
+4. Sort by recovery score (highest = best to train)
+5. Filter: exclude groups with score < 0.3
+6. Return: Top 3 workouts with best muscle group coverage
+
+## 📦 Implementation Order
+1. **06-01** — Basic swap functionality (UI + backend)
+2. **06-02** — Recovery tracking (database + calculations)
+3. **06-03** — Recommendation engine (backend algorithm)
+4. **06-04** — Analytics & visualization (frontend)
+5. **06-05** — Polish & integration
+6. **06-06** — Testing
+
+---