Recovery Endpoints

Endpoints for tracking sleep, energy, and soreness.

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Get Recovery Logs

GET /api/recovery

Returns recovery logs for a time period.

Query Parameters

Parameter	Type	Default	Description
days	number	7	Number of days to fetch
date	string	-	Get specific date (YYYY-MM-DD)

Response

{
  "logs": [
    {
      "id": "rec123",
      "date": "2024-12-22",
      "sleepHours": 7.5,
      "sleepQuality": 4,
      "energyLevel": 4,
      "overallSoreness": 2,
      "sorenessAreas": ["legs"],
      "stressLevel": 3,
      "notes": null,
      "createdAt": "2024-12-22T08:00:00Z"
    }
  ],
  "summary": {
    "avgSleep": 7.2,
    "avgEnergy": 3.8,
    "avgSoreness": 2.3,
    "avgStress": 2.9,
    "avgQuality": 3.5,
    "daysLogged": 5,
    "totalDays": 7
  }
}

---

Log Recovery

POST /api/recovery

Logs daily recovery metrics. Updates existing log if one exists for today.

Request Body

{
  "sleepHours": 7.5,
  "sleepQuality": 4,
  "energyLevel": 4,
  "overallSoreness": 2,
  "sorenessAreas": ["legs", "back"],
  "stressLevel": 3,
  "notes": "Slept well, feeling good"
}

Field Definitions

Field	Type	Range	Description
sleepHours	number	0-24	Hours of sleep
sleepQuality	number	1-5	1=Poor, 5=Excellent
energyLevel	number	1-5	1=Low, 5=High
overallSoreness	number	1-5	1=None, 5=Severe
sorenessAreas	string[]	-	Body parts that are sore
stressLevel	number	1-5	1=Low, 5=High
notes	string	-	Optional notes

Response

{
  "log": {
    "id": "rec123",
    "date": "2024-12-22",
    "sleepHours": 7.5,
    "sleepQuality": 4,
    "energyLevel": 4,
    "overallSoreness": 2,
    "sorenessAreas": ["legs", "back"],
    "stressLevel": 3,
    "notes": "Slept well, feeling good",
    "createdAt": "2024-12-22T08:00:00Z"
  },
  "isUpdate": false
}

---

How Recovery Affects Training

Recovery data feeds into the fatigue calculation:

Metric	Impact on Fatigue
Sleep < 6 hours	+1 fatigue point
Sleep quality < 3	+0.5 fatigue point
Energy < 3	+1 fatigue point
Soreness > 3	+1 fatigue point
Stress > 4	+0.5 fatigue point

High recovery debt can:

• Increase fatigue score
• Block progression gates
• Trigger deload recommendations
• Reduce suggested weights