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/helpers/quick-start.sh

@@ -0,0 +1,19 @@
+#!/bin/bash
+# Quick start guide for Claude Flow
+
+echo "🚀 Claude Flow Quick Start"
+echo "=========================="
+echo ""
+echo "1. Initialize a swarm:"
+echo "   npx claude-flow swarm init --topology hierarchical"
+echo ""
+echo "2. Spawn agents:"
+echo "   npx claude-flow agent spawn --type coder --name "API Developer""
+echo ""
+echo "3. Orchestrate tasks:"
+echo "   npx claude-flow task orchestrate --task "Build REST API""
+echo ""
+echo "4. Monitor progress:"
+echo "   npx claude-flow swarm monitor"
+echo ""
+echo "📚 For more examples, see .claude/commands/"