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/v3.sh

@@ -0,0 +1,111 @@
+#!/bin/bash
+# V3 Helper Alias Script - Quick access to all V3 development tools
+
+set -e
+
+HELPERS_DIR=".claude/helpers"
+
+case "$1" in
+  "status"|"st")
+    "$HELPERS_DIR/v3-quick-status.sh"
+    ;;
+
+  "progress"|"prog")
+    shift
+    "$HELPERS_DIR/update-v3-progress.sh" "$@"
+    ;;
+
+  "validate"|"check")
+    "$HELPERS_DIR/validate-v3-config.sh"
+    ;;
+
+  "statusline"|"sl")
+    ".claude/statusline.sh"
+    ;;
+
+  "update")
+    if [ -z "$2" ] || [ -z "$3" ]; then
+      echo "Usage: v3 update <metric> <value>"
+      echo "Examples:"
+      echo "  v3 update domain 3"
+      echo "  v3 update agent 8"
+      echo "  v3 update security 2"
+      echo "  v3 update performance 2.5x"
+      echo "  v3 update memory 45%"
+      echo "  v3 update ddd 75"
+      exit 1
+    fi
+    "$HELPERS_DIR/update-v3-progress.sh" "$2" "$3"
+    ;;
+
+  "full-status"|"fs")
+    echo "🔍 V3 Development Environment Status"
+    echo "====================================="
+    echo ""
+    echo "📊 Quick Status:"
+    "$HELPERS_DIR/v3-quick-status.sh"
+    echo ""
+    echo "📺 Full Statusline:"
+    ".claude/statusline.sh"
+    ;;
+
+  "init")
+    echo "🚀 Initializing V3 Development Environment..."
+
+    # Run validation first
+    echo ""
+    echo "1️⃣ Validating configuration..."
+    if "$HELPERS_DIR/validate-v3-config.sh"; then
+      echo ""
+      echo "2️⃣ Showing current status..."
+      "$HELPERS_DIR/v3-quick-status.sh"
+      echo ""
+      echo "✅ V3 development environment is ready!"
+      echo ""
+      echo "🔧 Quick commands:"
+      echo "  v3 status        - Show quick status"
+      echo "  v3 update        - Update progress metrics"
+      echo "  v3 statusline    - Show full statusline"
+      echo "  v3 validate      - Validate configuration"
+    else
+      echo ""
+      echo "❌ Configuration validation failed. Please fix issues before proceeding."
+      exit 1
+    fi
+    ;;
+
+  "help"|"--help"|"-h"|"")
+    echo "Claude Flow V3 Helper Tool"
+    echo "=========================="
+    echo ""
+    echo "Usage: v3 <command> [options]"
+    echo ""
+    echo "Commands:"
+    echo "  status, st              Show quick development status"
+    echo "  progress, prog [args]   Update progress metrics"
+    echo "  validate, check         Validate V3 configuration"
+    echo "  statusline, sl          Show full statusline"
+    echo "  full-status, fs         Show both quick status and statusline"
+    echo "  update <metric> <value> Update specific metric"
+    echo "  init                    Initialize and validate environment"
+    echo "  help                    Show this help message"
+    echo ""
+    echo "Update Examples:"
+    echo "  v3 update domain 3      # Mark 3 domains complete"
+    echo "  v3 update agent 8       # Set 8 agents active"
+    echo "  v3 update security 2    # Mark 2 CVEs fixed"
+    echo "  v3 update performance 2.5x # Set performance to 2.5x"
+    echo "  v3 update memory 45%    # Set memory reduction to 45%"
+    echo "  v3 update ddd 75        # Set DDD progress to 75%"
+    echo ""
+    echo "Quick Start:"
+    echo "  v3 init                 # Initialize environment"
+    echo "  v3 status               # Check current progress"
+    ;;
+
+  *)
+    echo "Unknown command: $1"
+    echo "Run 'v3 help' for usage information"
+    exit 1
+    ;;
+esac