@dofek/training 0.1.0

package/dist/workout-recommendation.js

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+/**
+ * Next workout recommendation engine.
+ *
+ * Pure function: takes a snapshot of the user's training state and returns
+ * an evidence-based recommendation for what to do next.
+ *
+ * Based on:
+ * - Polarized training model (Seiler, Stoggl & Sperlich 2014): 80/20 zone split
+ * - Muscle group recovery (Schoenfeld 2016): 48h+ per group, 2x/week target
+ * - HRV-guided training (Plews 2013): modulate intensity by recovery
+ * - Hard/easy alternation (Seiler 2010): never stack high-intensity days
+ * - HIIT capping: max 2-3x/week with 48h spacing
+ */
+import { computeHrRange as computeHrRangeFromZones } from "@dofek/zones/zones";
+// ── Constants ────────────────────────────────────────────────────────
+const MUSCLE_RECOVERY_HOURS = 48;
+const HIIT_SPACING_DAYS = 2;
+const MAX_HIIT_PER_WEEK = 3;
+/** Target: ≤20% of endurance time in zones 4+5 (polarized 80/20 model) */
+const HIGH_INTENSITY_RATIO_TARGET = 0.2;
+/** Readiness thresholds */
+const READINESS_REST = 33;
+const READINESS_EASY = 50;
+const READINESS_MODERATE = 65;
+/** Grouping of muscle groups into training sessions */
+const UPPER_PUSH = ["chest", "shoulders", "triceps"];
+const UPPER_PULL = ["back", "biceps", "lats", "traps"];
+const LOWER_BODY = ["quadriceps", "hamstrings", "glutes", "calves", "legs"];
+const CORE = ["core", "abs", "obliques"];
+const MUSCLE_GROUP_LABELS = {
+    chest: "Chest",
+    shoulders: "Shoulders",
+    triceps: "Triceps",
+    back: "Back",
+    biceps: "Biceps",
+    lats: "Lats",
+    traps: "Traps",
+    quadriceps: "Quads",
+    hamstrings: "Hamstrings",
+    glutes: "Glutes",
+    calves: "Calves",
+    legs: "Legs",
+    core: "Core",
+    abs: "Abs",
+    obliques: "Obliques",
+    forearms: "Forearms",
+};
+export function muscleGroupLabel(group) {
+    return MUSCLE_GROUP_LABELS[group] ?? group.charAt(0).toUpperCase() + group.slice(1);
+}
+// ── Interval Protocols ───────────────────────────────────────────────
+const NORWEGIAN_4X4 = {
+    name: "Norwegian 4x4",
+    description: "4 min hard, 3 min easy recovery. Best for building aerobic power.",
+    workSeconds: 240,
+    restSeconds: 180,
+    sets: 4,
+    targetZone: 4,
+    warmupMinutes: 10,
+    cooldownMinutes: 10,
+    totalMinutes: 48,
+};
+const BILLAT_30_30 = {
+    name: "30/30 Intervals",
+    description: "30 sec hard, 30 sec easy. Accumulates time near peak aerobic capacity efficiently.",
+    workSeconds: 30,
+    restSeconds: 30,
+    sets: 20,
+    targetZone: 5,
+    warmupMinutes: 10,
+    cooldownMinutes: 10,
+    totalMinutes: 40,
+};
+// ── Core Algorithm ───────────────────────────────────────────────────
+export function recommendNextWorkout(input) {
+    const reasoning = [];
+    // Step 1: Check readiness — gate intensity
+    if (input.readinessScore != null && input.readinessScore < READINESS_REST) {
+        reasoning.push(`Recovery score is ${input.readinessScore}/100 — your body needs rest`);
+        if (input.sleepDebtMinutes > 120) {
+            reasoning.push(`Sleep debt is ${Math.round(input.sleepDebtMinutes / 60)} hours — prioritize sleep`);
+        }
+        return makeRest(reasoning);
+    }
+    if (input.readinessScore != null && input.readinessScore < READINESS_EASY) {
+        reasoning.push(`Recovery score is ${input.readinessScore}/100 — keep it light today`);
+        return makeActiveRecovery(reasoning);
+    }
+    // Step 2: Check workload ratio for injury risk
+    if (input.workloadRatio != null && input.workloadRatio > 1.5) {
+        reasoning.push(`Workload ratio is ${input.workloadRatio.toFixed(2)} — high injury risk zone`);
+        return makeActiveRecovery(reasoning);
+    }
+    // Step 3: Hard/easy alternation — was yesterday hard?
+    const yesterdayWasHard = wasYesterdayHard(input);
+    const isModerateReadiness = input.readinessScore != null && input.readinessScore < READINESS_MODERATE;
+    if (yesterdayWasHard && isModerateReadiness) {
+        reasoning.push("Yesterday was a hard training day and recovery is moderate");
+        return makeCardioEasy(input, reasoning);
+    }
+    // Step 4: Decide between strength and cardio
+    const daysSinceStrength = daysSinceActivityType(input, "strength");
+    const daysSinceCardio = daysSinceActivityType(input, "cardio");
+    const freshMuscleGroups = getFreshMuscleGroups(input);
+    const hiitCountThisWeek = countHiitThisWeek(input);
+    // Strength is overdue (3+ days) and muscle groups are available
+    if (daysSinceStrength >= 3 && freshMuscleGroups.length > 0) {
+        reasoning.push(`Last strength workout was ${daysSinceStrength === Infinity ? "over a week" : `${daysSinceStrength} days`} ago`);
+        return makeStrength(freshMuscleGroups, reasoning);
+    }
+    // Cardio is overdue
+    if (daysSinceCardio >= 2) {
+        reasoning.push(`Last cardio session was ${daysSinceCardio === Infinity ? "over a week" : `${daysSinceCardio} days`} ago`);
+        return decideCardioIntensity(input, hiitCountThisWeek, yesterdayWasHard, reasoning);
+    }
+    // Neither is overdue — alternate based on last activity
+    const lastActivity = input.recentActivities[0];
+    if (lastActivity?.type === "cardio" && freshMuscleGroups.length > 0) {
+        reasoning.push("Alternating from yesterday's cardio session");
+        return makeStrength(freshMuscleGroups, reasoning);
+    }
+    if (lastActivity?.type === "strength") {
+        reasoning.push("Alternating from yesterday's strength session");
+        return decideCardioIntensity(input, hiitCountThisWeek, yesterdayWasHard, reasoning);
+    }
+    // Default: check what's most needed
+    if (freshMuscleGroups.length > 0 && daysSinceStrength >= daysSinceCardio) {
+        reasoning.push("Balancing weekly training between strength and cardio");
+        return makeStrength(freshMuscleGroups, reasoning);
+    }
+    return decideCardioIntensity(input, hiitCountThisWeek, yesterdayWasHard, reasoning);
+}
+// ── Helpers ──────────────────────────────────────────────────────────
+function wasYesterdayHard(input) {
+    const yesterday = addDays(input.today, -1);
+    return input.recentActivities.some((a) => a.date === yesterday && a.wasHardDay);
+}
+function daysSinceActivityType(input, type) {
+    const activity = input.recentActivities.find((a) => a.type === type);
+    if (!activity)
+        return Number.POSITIVE_INFINITY;
+    return daysBetween(activity.date, input.today);
+}
+function getFreshMuscleGroups(input) {
+    const hoursThreshold = MUSCLE_RECOVERY_HOURS;
+    const todayDate = new Date(input.today);
+    return input.muscleGroupFreshness
+        .filter((mg) => {
+        const lastWorked = new Date(mg.lastWorkedDate);
+        const hoursSince = (todayDate.getTime() - lastWorked.getTime()) / (1000 * 60 * 60);
+        return hoursSince >= hoursThreshold;
+    })
+        .map((mg) => mg.muscleGroup);
+}
+function countHiitThisWeek(input) {
+    // Count hard cardio sessions in the last 7 days
+    const weekAgo = addDays(input.today, -7);
+    return input.recentActivities.filter((a) => a.type === "cardio" && a.wasHardDay && a.date > weekAgo).length;
+}
+function daysSinceLastHiit(input) {
+    const lastHiit = input.recentActivities.find((a) => a.type === "cardio" && a.wasHardDay);
+    if (!lastHiit)
+        return Number.POSITIVE_INFINITY;
+    return daysBetween(lastHiit.date, input.today);
+}
+function getHighIntensityRatio(zone) {
+    const total = zone.zone1Samples +
+        zone.zone2Samples +
+        zone.zone3Samples +
+        zone.zone4Samples +
+        zone.zone5Samples;
+    if (total === 0)
+        return 0;
+    return (zone.zone4Samples + zone.zone5Samples) / total;
+}
+function decideCardioIntensity(input, hiitCountThisWeek, yesterdayWasHard, reasoning) {
+    const canDoHiit = hiitCountThisWeek < MAX_HIIT_PER_WEEK &&
+        daysSinceLastHiit(input) >= HIIT_SPACING_DAYS &&
+        !yesterdayWasHard;
+    // Check if zone distribution allows more high intensity
+    const needsMoreHighIntensity = input.zoneDistribution != null &&
+        getHighIntensityRatio(input.zoneDistribution) < HIGH_INTENSITY_RATIO_TARGET;
+    // Strong readiness + room for HIIT = intervals
+    const goodReadiness = input.readinessScore == null || input.readinessScore >= READINESS_MODERATE;
+    const positiveTsb = input.trainingStressBalance == null || input.trainingStressBalance > -10;
+    if (canDoHiit && (needsMoreHighIntensity || positiveTsb) && goodReadiness) {
+        reasoning.push("Recovery is good and zone distribution supports a hard session");
+        if (hiitCountThisWeek > 0) {
+            reasoning.push(`${hiitCountThisWeek} hard cardio session${hiitCountThisWeek > 1 ? "s" : ""} already this week (max ${MAX_HIIT_PER_WEEK})`);
+        }
+        return makeCardioIntervals(input, reasoning);
+    }
+    if (!canDoHiit) {
+        if (hiitCountThisWeek >= MAX_HIIT_PER_WEEK) {
+            reasoning.push(`Already hit ${MAX_HIIT_PER_WEEK} hard cardio sessions this week`);
+        }
+        else if (daysSinceLastHiit(input) < HIIT_SPACING_DAYS) {
+            reasoning.push("Need 48 hours between hard cardio sessions");
+        }
+        else if (yesterdayWasHard) {
+            reasoning.push("Yesterday was a hard session — keeping today easy");
+        }
+    }
+    return makeCardioEasy(input, reasoning);
+}
+function selectIntervalProtocol(input) {
+    // If TSB is very positive (fresh), go for the harder protocol
+    if (input.trainingStressBalance != null && input.trainingStressBalance > 5) {
+        return NORWEGIAN_4X4;
+    }
+    // If high-intensity ratio is very low, use 30/30s to build it up quickly
+    if (input.zoneDistribution != null && getHighIntensityRatio(input.zoneDistribution) < 0.1) {
+        return BILLAT_30_30;
+    }
+    // Default to Norwegian 4x4 as the gold standard
+    return NORWEGIAN_4X4;
+}
+function computeHrRange(input, zone) {
+    return computeHrRangeFromZones(input.userMaxHr, input.userRestingHr, zone);
+}
+function pickMuscleGroupFocus(freshGroups) {
+    // Prefer training muscle groups that form a natural session
+    const upperPush = freshGroups.filter((g) => UPPER_PUSH.includes(g));
+    const upperPull = freshGroups.filter((g) => UPPER_PULL.includes(g));
+    const lower = freshGroups.filter((g) => LOWER_BODY.includes(g));
+    const core = freshGroups.filter((g) => CORE.includes(g));
+    // Pick the group with the most available muscles
+    const groups = [
+        { label: "push", muscles: upperPush },
+        { label: "pull", muscles: upperPull },
+        { label: "lower", muscles: lower },
+    ].sort((a, b) => b.muscles.length - a.muscles.length);
+    const best = groups[0];
+    if (best && best.muscles.length > 0) {
+        // Add core if fresh
+        return [...best.muscles, ...core];
+    }
+    // Fallback: return all fresh groups
+    return freshGroups;
+}
+function muscleGroupSummary(groups) {
+    const withoutCore = groups.filter((g) => !CORE.includes(g));
+    if (withoutCore.every((g) => UPPER_PUSH.includes(g)))
+        return "Upper Body Push";
+    if (withoutCore.every((g) => UPPER_PULL.includes(g)))
+        return "Upper Body Pull";
+    if (withoutCore.every((g) => LOWER_BODY.includes(g)))
+        return "Lower Body";
+    if (withoutCore.length === 0 && groups.length > 0)
+        return "Core";
+    return groups.map(muscleGroupLabel).slice(0, 3).join(", ");
+}
+// ── Builders ─────────────────────────────────────────────────────────
+function makeRest(reasoning) {
+    return {
+        type: "rest",
+        summary: "Rest Day",
+        reasoning,
+        strengthDetail: null,
+        cardioEasyDetail: null,
+        cardioIntervalsDetail: null,
+    };
+}
+function makeActiveRecovery(reasoning) {
+    reasoning.push("Light movement promotes blood flow and recovery");
+    return {
+        type: "active_recovery",
+        summary: "Active Recovery — Easy Walk or Mobility",
+        reasoning,
+        strengthDetail: null,
+        cardioEasyDetail: {
+            targetZone: 1,
+            durationMinutes: 30,
+            targetHrRange: null,
+        },
+        cardioIntervalsDetail: null,
+    };
+}
+function makeCardioEasy(input, reasoning) {
+    reasoning.push("Zone 2 aerobic base building — conversational pace");
+    const hrRange = computeHrRange(input, 2);
+    return {
+        type: "cardio_easy",
+        summary: "Easy Cardio — Zone 2 Aerobic Base",
+        reasoning,
+        strengthDetail: null,
+        cardioEasyDetail: {
+            targetZone: 2,
+            durationMinutes: 45,
+            targetHrRange: hrRange,
+        },
+        cardioIntervalsDetail: null,
+    };
+}
+function makeCardioIntervals(input, reasoning) {
+    const protocol = selectIntervalProtocol(input);
+    reasoning.push(`${protocol.name}: ${protocol.description}`);
+    const hrRange = computeHrRange(input, protocol.targetZone);
+    return {
+        type: "cardio_intervals",
+        summary: `Cardio Intervals — ${protocol.name}`,
+        reasoning,
+        strengthDetail: null,
+        cardioEasyDetail: null,
+        cardioIntervalsDetail: {
+            protocol,
+            targetHrRange: hrRange,
+        },
+    };
+}
+function makeStrength(freshMuscleGroups, reasoning) {
+    const focus = pickMuscleGroupFocus(freshMuscleGroups);
+    const label = muscleGroupSummary(focus);
+    reasoning.push(`Muscle groups ready: ${focus.map(muscleGroupLabel).join(", ")}`);
+    return {
+        type: "strength",
+        summary: `Strength — ${label}`,
+        reasoning,
+        strengthDetail: {
+            muscleGroups: focus,
+            estimatedDurationMinutes: 45 + focus.length * 5,
+        },
+        cardioEasyDetail: null,
+        cardioIntervalsDetail: null,
+    };
+}
+// ── Date Helpers ─────────────────────────────────────────────────────
+function addDays(isoDate, days) {
+    const date = new Date(isoDate);
+    date.setDate(date.getDate() + days);
+    return date.toISOString().split("T")[0] ?? isoDate;
+}
+function daysBetween(from, to) {
+    const fromDate = new Date(from);
+    const toDate = new Date(to);
+    return Math.round((toDate.getTime() - fromDate.getTime()) / (1000 * 60 * 60 * 24));
+}
+//# sourceMappingURL=workout-recommendation.js.map

package/dist/workout-recommendation.js.map

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package/package.json

@@ -0,0 +1,52 @@
+{
+  "name": "@dofek/training",
+  "version": "0.1.0",
+  "description": "Training-science calculations for power, load, performance, and workout planning",
+  "type": "module",
+  "license": "MIT",
+  "repository": {
+    "type": "git",
+    "url": "git+https://github.com/Asherlc/dofek.git",
+    "directory": "packages/training"
+  },
+  "homepage": "https://github.com/Asherlc/dofek/tree/main/packages/training#readme",
+  "bugs": "https://github.com/Asherlc/dofek/issues",
+  "keywords": [
+    "training",
+    "cycling",
+    "running",
+    "power",
+    "tss",
+    "trimp",
+    "fitness"
+  ],
+  "engines": {
+    "node": ">=22.14.0"
+  },
+  "sideEffects": false,
+  "files": [
+    "dist",
+    "README.md",
+    "LICENSE"
+  ],
+  "exports": {
+    "./*": {
+      "types": "./dist/*.d.ts",
+      "import": "./dist/*.js"
+    }
+  },
+  "publishConfig": {
+    "access": "public"
+  },
+  "dependencies": {
+    "@dofek/scoring": "0.1.0",
+    "@dofek/zones": "0.1.0"
+  },
+  "scripts": {
+    "build": "tsc",
+    "prepack": "pnpm run build",
+    "test": "vitest run src",
+    "typecheck": "tsc --noEmit"
+  },
+  "gitHead": "ac95258c753c7e75b57da7ae47426d22b78e8c01"
+}