Progression Endpoints

Endpoints for training analysis, fatigue tracking, and progression recommendations.

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Get Progression Analysis

GET /api/progression

Returns comprehensive training analysis including fatigue, plateaus, and recommendations.

Query Parameters

Parameter	Type	Default	Description
exerciseId	string	-	Filter to specific exercise
days	number	14	Analysis time window

Response

{
  "fatigue": {
    "score": 5,
    "level": "elevated",
    "components": {
      "rpeCreep": 1.5,
      "performanceDrop": 1,
      "recoveryDebt": 1.5,
      "volumeLoad": 0.5,
      "streak": 0.5
    },
    "message": "Fatigue is elevated. Consider reducing volume.",
    "recommendations": [
      "Take an extra rest day this week",
      "Focus on sleep quality"
    ]
  },
  "exercises": {
    "readyToProgress": [
      {
        "exerciseId": "ex123",
        "name": "Barbell Bench Press",
        "currentWeight": 185,
        "suggestedWeight": 190,
        "reason": "Hit all reps at RPE 7 for 3 sessions"
      }
    ],
    "plateaued": [
      {
        "exerciseId": "ex456",
        "name": "Barbell Squat",
        "stuckAt": 225,
        "sessionCount": 5,
        "suggestions": [
          "Try a different rep range (5x5)",
          "Add pause reps",
          "Consider a deload week"
        ]
      }
    ],
    "needsAttention": [
      {
        "exerciseId": "ex789",
        "name": "Overhead Press",
        "issue": "RPE consistently at 9+",
        "suggestion": "Reduce weight by 5-10%"
      }
    ]
  },
  "recovery": {
    "avgSleep": 7.2,
    "avgEnergy": 3.8,
    "avgSoreness": 2.5,
    "trend": "stable"
  },
  "sessions": {
    "count": 8,
    "avgDuration": 72,
    "avgRpe": 7.3,
    "totalVolume": 125000
  }
}

---

Get Training Status

GET /api/training/status

Returns current fatigue score and deload status.

Response

{
  "fatigue": {
    "score": 5,
    "level": "elevated",
    "color": "orange"
  },
  "deload": {
    "isActive": false,
    "isRecommended": true,
    "reason": "Elevated fatigue for 5+ days",
    "type": null,
    "daysRemaining": null
  },
  "lastWorkout": "2024-12-21",
  "streak": 5
}

---

Trigger Deload

POST /api/training/status

Manually start or end a deload period.

Request Body (Start Deload)

{
  "action": "start",
  "type": "volume",
  "days": 7
}

Deload Types

Type	Volume	Intensity	Description
volume	60%	100%	Fewer sets, same weight
intensity	70%	85%	Fewer sets, lighter weight
full_rest	0%	0%	Complete rest

Response

{
  "deload": {
    "id": "deload123",
    "type": "volume",
    "startDate": "2024-12-22",
    "endDate": "2024-12-29",
    "trigger": "manual",
    "volumeModifier": 0.6,
    "intensityModifier": 1.0
  }
}

Request Body (End Deload)

{
  "action": "end"
}

---

Get Weight Suggestion

GET /api/training/suggest

Returns suggested weight for an exercise based on history and current status.

Query Parameters

Parameter	Type	Description
exerciseId	string	Exercise to get suggestion for

Response

{
  "exercise": {
    "id": "ex123",
    "name": "Barbell Bench Press"
  },
  "suggestion": {
    "weight": 185,
    "reps": "6-8",
    "rpe": 7,
    "notes": "Based on last session performance"
  },
  "lastPerformance": {
    "weight": 185,
    "reps": 8,
    "rpe": 7,
    "date": "2024-12-20"
  },
  "warmupSets": [
    { "weight": 95, "reps": 10, "note": "50% - empty feel" },
    { "weight": 135, "reps": 6, "note": "70% - groove" },
    { "weight": 160, "reps": 3, "note": "85% - prime" }
  ],
  "modifiers": {
    "fatigueAdjustment": 0,
    "deloadAdjustment": 0,
    "progressionReady": false
  }
}

---

Fatigue Calculation

The fatigue score (0-10) is calculated from multiple factors:

Component	Range	Calculation
RPE Creep	0-2	Upward RPE trend over sessions
Performance Drop	0-2	Average RPE above target
Recovery Debt	0-3	Sleep, energy, soreness metrics
Volume Load	0-2	Volume spike vs 4-week baseline
Streak Score	0-1	5+ consecutive training days

Fatigue Levels

Score	Level	Color	Action
0-2	Fresh	Green	Train hard
3-4	Normal	Yellow	Normal training
5-6	Elevated	Orange	Monitor closely
7-8	High	Red	Reduce volume
9-10	Critical	Red	Rest recommended

---

Progression Gates

Before allowing weight increase, all gates must pass:

1. Fatigue Gate - Score must be < 7
2. Performance Gate - Hit target reps for 2+ sessions
3. RPE Gate - Average RPE below threshold (8 for compound, 7 for isolation)
4. Recovery Gate - Adequate sleep and energy

If any gate fails, progression is blocked and alternatives are suggested.