gravl/.phase-06-plan.md

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

-- 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

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