clawd
d81e403f01
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
58 lines
2.6 KiB
JSON
58 lines
2.6 KiB
JSON
{
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"id": "beginner_fullbody",
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"name": "Nybörjarprogram - Helkropp",
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"goal": "general",
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"description": "Perfekt startprogram för nybörjare. Lär dig grundövningarna med fokus på teknik. Helkroppsträning 3x/vecka.",
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"experience_level": ["beginner"],
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"duration_weeks": 8,
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"workouts_per_week": [3],
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"principles": [
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"Fokus på teknik - använd lätt vikt tills formen är perfekt",
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"Helkropp varje pass för maximal inlärning",
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"48h vila mellan pass",
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"Öka vikt ENDAST när tekniken är solid"
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],
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"split": {
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"3_days": {
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"name": "A/B/A → B/A/B",
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"rotation": ["A", "B", "A"],
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"days": {
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"A": {
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"name": "Helkropp A",
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"exercises": [
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{ "id": "goblet_squat", "sets": 3, "reps": 10, "rest": "2 min", "note": "Fokus: knän ut, bröst upp" },
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{ "id": "dumbbell_press", "sets": 3, "reps": 10, "rest": "2 min", "note": "Platt bänk" },
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{ "id": "lat_pulldown", "sets": 3, "reps": 10, "rest": "2 min", "note": "Dra mot nyckelbenet" },
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{ "id": "leg_curl", "sets": 2, "reps": 12, "rest": "90 sek" },
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{ "id": "plank", "sets": 3, "reps": "20-30 sek", "rest": "60 sek" }
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],
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"duration_min": 45
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},
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"B": {
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"name": "Helkropp B",
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"exercises": [
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{ "id": "leg_press", "sets": 3, "reps": 10, "rest": "2 min", "note": "Fötter axelbrett" },
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{ "id": "push_ups", "sets": 3, "reps": "max (mål: 10)", "rest": "90 sek", "note": "Knästående OK" },
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{ "id": "barbell_row", "sets": 3, "reps": 10, "rest": "2 min", "note": "Eller maskinrodd" },
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{ "id": "lateral_raise", "sets": 2, "reps": 12, "rest": "60 sek" },
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{ "id": "bicep_curl", "sets": 2, "reps": 12, "rest": "60 sek" }
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],
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"duration_min": 45
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}
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}
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}
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},
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"progression": {
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"weeks_1_2": "Lätt vikt. Lär dig teknik. Ska kännas enkelt.",
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"weeks_3_4": "Öka till vikt där sista reps är utmanande men tekniken hålls.",
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"weeks_5_8": "Progressiv överbelastning - öka vikt när du klarar alla reps med bra form.",
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"next_step": "Efter 8 veckor: övergå till intermediate-program (Styrka 5x5 eller Hypertrofi PPL)"
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},
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"technique_focus": {
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"goblet_squat": "Grunden för alla knäböjvarianter. Vikten framför tvingar bröst upp.",
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"dumbbell_press": "Lättare att hitta rätt position än skivstång. Tränar stabilitet.",
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"lat_pulldown": "Bygger styrka för framtida pull-ups.",
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"push_ups": "Fundamental rörelse. Börja på knä om nödvändigt."
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}
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}
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