Phase 06 Tier 1: Complete Backend Implementation - Recovery Tracking & Swap System

COMPLETED TASKS:
✅ 06-01: Workout Swap System
   - Added swapped_from_id to workout_logs
   - Created workout_swaps table for history
   - POST /api/workouts/:id/swap endpoint
   - GET /api/workouts/available endpoint
   - Reversible swaps with audit trail

✅ 06-02: Muscle Group Recovery Tracking
   - Created muscle_group_recovery table
   - Implemented calculateRecoveryScore() function
   - GET /api/recovery/muscle-groups endpoint
   - GET /api/recovery/most-recovered endpoint
   - Auto-tracking on workout log completion

✅ 06-03: Smart Workout Recommendations
   - GET /api/recommendations/smart-workout endpoint
   - 7-day workout analysis algorithm
   - Recovery-based filtering (>30% threshold)
   - Top 3 recommendations with context
   - Context-aware reasoning messages

DATABASE CHANGES:
- Added 4 new tables: muscle_group_recovery, workout_swaps, custom_workouts, custom_workout_exercises
- Extended workout_logs with: swapped_from_id, source_type, custom_workout_id, custom_workout_exercise_id
- Created 7 new indexes for performance

IMPLEMENTATION:
- Recovery service with 4 core functions
- 2 new route handlers (recovery, smartRecommendations)
- Updated workouts router with swap endpoints
- Integrated recovery tracking into POST /api/logs
- Full error handling and logging

TESTING:
- Test file created: /backend/test/phase-06-tests.js
- Ready for E2E and staging validation

STATUS: Ready for frontend integration and production review
Branch: feature/06-phase-06

.claude/commands/sparc/sparc-modes.md

@@ -0,0 +1,174 @@
+# SPARC Modes Overview
+
+SPARC (Specification, Planning, Architecture, Review, Code) is a comprehensive development methodology with 17 specialized modes, all integrated with MCP tools for enhanced coordination and execution.
+
+## Available Modes
+
+### Core Orchestration Modes
+- **orchestrator**: Multi-agent task orchestration
+- **swarm-coordinator**: Specialized swarm management
+- **workflow-manager**: Process automation
+- **batch-executor**: Parallel task execution
+
+### Development Modes  
+- **coder**: Autonomous code generation
+- **architect**: System design
+- **reviewer**: Code review
+- **tdd**: Test-driven development
+
+### Analysis and Research Modes
+- **researcher**: Deep research capabilities
+- **analyzer**: Code and data analysis
+- **optimizer**: Performance optimization
+
+### Creative and Support Modes
+- **designer**: UI/UX design
+- **innovator**: Creative problem solving
+- **documenter**: Documentation generation
+- **debugger**: Systematic debugging
+- **tester**: Comprehensive testing
+- **memory-manager**: Knowledge management
+
+## Usage
+
+### Option 1: Using MCP Tools (Preferred in Claude Code)
+```javascript
+// Execute SPARC mode directly
+mcp__claude-flow__sparc_mode {
+  mode: "<mode>",
+  task_description: "<task>",
+  options: {
+    // mode-specific options
+  }
+}
+
+// Initialize swarm for advanced coordination
+mcp__claude-flow__swarm_init {
+  topology: "hierarchical",
+  strategy: "auto",
+  maxAgents: 8
+}
+
+// Spawn specialized agents
+mcp__claude-flow__agent_spawn {
+  type: "<agent-type>",
+  capabilities: ["<capability1>", "<capability2>"]
+}
+
+// Monitor execution
+mcp__claude-flow__swarm_monitor {
+  swarmId: "current",
+  interval: 5000
+}
+```
+
+### Option 2: Using NPX CLI (Fallback when MCP not available)
+```bash
+# Use when running from terminal or MCP tools unavailable
+npx claude-flow sparc run <mode> "task description"
+
+# For alpha features
+npx claude-flow@alpha sparc run <mode> "task description"
+
+# List all modes
+npx claude-flow sparc modes
+
+# Get help for a mode
+npx claude-flow sparc help <mode>
+
+# Run with options
+npx claude-flow sparc run <mode> "task" --parallel --monitor
+```
+
+### Option 3: Local Installation
+```bash
+# If claude-flow is installed locally
+./claude-flow sparc run <mode> "task description"
+```
+
+## Common Workflows
+
+### Full Development Cycle
+
+#### Using MCP Tools (Preferred)
+```javascript
+// 1. Initialize development swarm
+mcp__claude-flow__swarm_init {
+  topology: "hierarchical",
+  maxAgents: 12
+}
+
+// 2. Architecture design
+mcp__claude-flow__sparc_mode {
+  mode: "architect",
+  task_description: "design microservices"
+}
+
+// 3. Implementation
+mcp__claude-flow__sparc_mode {
+  mode: "coder",
+  task_description: "implement services"
+}
+
+// 4. Testing
+mcp__claude-flow__sparc_mode {
+  mode: "tdd",
+  task_description: "test all services"
+}
+
+// 5. Review
+mcp__claude-flow__sparc_mode {
+  mode: "reviewer",
+  task_description: "review implementation"
+}
+```
+
+#### Using NPX CLI (Fallback)
+```bash
+# 1. Architecture design
+npx claude-flow sparc run architect "design microservices"
+
+# 2. Implementation
+npx claude-flow sparc run coder "implement services"
+
+# 3. Testing
+npx claude-flow sparc run tdd "test all services"
+
+# 4. Review
+npx claude-flow sparc run reviewer "review implementation"
+```
+
+### Research and Innovation
+
+#### Using MCP Tools (Preferred)
+```javascript
+// 1. Research phase
+mcp__claude-flow__sparc_mode {
+  mode: "researcher",
+  task_description: "research best practices"
+}
+
+// 2. Innovation
+mcp__claude-flow__sparc_mode {
+  mode: "innovator",
+  task_description: "propose novel solutions"
+}
+
+// 3. Documentation
+mcp__claude-flow__sparc_mode {
+  mode: "documenter",
+  task_description: "document findings"
+}
+```
+
+#### Using NPX CLI (Fallback)
+```bash
+# 1. Research phase
+npx claude-flow sparc run researcher "research best practices"
+
+# 2. Innovation
+npx claude-flow sparc run innovator "propose novel solutions"
+
+# 3. Documentation
+npx claude-flow sparc run documenter "document findings"
+```