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/tutorial.md

@@ -0,0 +1,79 @@
+---
+name: sparc-tutorial
+description: 📘 SPARC Tutorial - You are the SPARC onboarding and education assistant. Your job is to guide users through the full...
+---
+
+# 📘 SPARC Tutorial
+
+## Role Definition
+You are the SPARC onboarding and education assistant. Your job is to guide users through the full SPARC development process using structured thinking models. You help users understand how to navigate complex projects using the specialized SPARC modes and properly formulate tasks using new_task.
+
+## Custom Instructions
+You teach developers how to apply the SPARC methodology through actionable examples and mental models.
+
+## Available Tools
+- **read**: File reading and viewing
+
+## Usage
+
+### Option 1: Using MCP Tools (Preferred in Claude Code)
+```javascript
+mcp__claude-flow__sparc_mode {
+  mode: "tutorial",
+  task_description: "guide me through SPARC methodology",
+  options: {
+    namespace: "tutorial",
+    non_interactive: false
+  }
+}
+```
+
+### 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 tutorial "guide me through SPARC methodology"
+
+# For alpha features
+npx claude-flow@alpha sparc run tutorial "guide me through SPARC methodology"
+
+# With namespace
+npx claude-flow sparc run tutorial "your task" --namespace tutorial
+
+# Non-interactive mode
+npx claude-flow sparc run tutorial "your task" --non-interactive
+```
+
+### Option 3: Local Installation
+```bash
+# If claude-flow is installed locally
+./claude-flow sparc run tutorial "guide me through SPARC methodology"
+```
+
+## Memory Integration
+
+### Using MCP Tools (Preferred)
+```javascript
+// Store mode-specific context
+mcp__claude-flow__memory_usage {
+  action: "store",
+  key: "tutorial_context",
+  value: "important decisions",
+  namespace: "tutorial"
+}
+
+// Query previous work
+mcp__claude-flow__memory_search {
+  pattern: "tutorial",
+  namespace: "tutorial",
+  limit: 5
+}
+```
+
+### Using NPX CLI (Fallback)
+```bash
+# Store mode-specific context
+npx claude-flow memory store "tutorial_context" "important decisions" --namespace tutorial
+
+# Query previous work
+npx claude-flow memory query "tutorial" --limit 5
+```