Implement Plan page with phase overview and exercise reference (P2.13)

Add comprehensive training plan reference page that displays:
- Current phase status (day, phase name, training type, weekly limit)
- Phase overview cards for all 5 cycle phases with weekly intensity limits
- Strength training exercises reference with sets and reps
- Rebounding techniques organized by phase
- Weekly training guidelines for each phase

The page fetches cycle data from /api/cycle/current and highlights
the current phase. Implements full TDD with 16 tests covering loading
states, error handling, phase display, and exercise reference sections.

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

IMPLEMENTATION_PLAN.md

@@ -4,7 +4,7 @@ This file is maintained by Ralph. Run `./ralph-sandbox.sh plan 3` to generate ta
 
 ## Current State Summary
 
-### Overall Status: 609 tests passing across 34 test files
+### Overall Status: 625 tests passing across 35 test files
 
 ### Library Implementation
 | File | Status | Gap Analysis |
@@ -61,7 +61,7 @@ This file is maintained by Ralph. Run `./ralph-sandbox.sh plan 3` to generate ta
 | Settings/Garmin (`/settings/garmin`) | **COMPLETE** | Token management UI, connection status, disconnect functionality, 27 tests |
 | Calendar (`/calendar`) | **COMPLETE** | MonthView with navigation, ICS subscription section, token regeneration, 23 tests |
 | History (`/history`) | **COMPLETE** | Table view with date filtering, pagination, decision styling, 26 tests |
-| Plan (`/plan`) | **NOT IMPLEMENTED** | Placeholder only - shows heading and placeholder text, needs phase details display |
+| Plan (`/plan`) | **COMPLETE** | Phase overview, training guidelines, rebounding techniques, 16 tests |
 
 ### Components
 | Component | Status | Notes |
@@ -116,6 +116,7 @@ This file is maintained by Ralph. Run `./ralph-sandbox.sh plan 3` to generate ta
 | `src/components/dashboard/override-toggles.test.tsx` | **MISSING** - Needs tests for toggle state and callbacks |
 | `src/components/dashboard/mini-calendar.test.tsx` | **EXISTS** - 23 tests (calendar grid, phase colors, navigation, legend) |
 | `src/components/calendar/day-cell.test.tsx` | **MISSING** - Needs tests for phase coloring, click handler |
+| `src/app/plan/page.test.tsx` | **EXISTS** - 16 tests (loading states, error handling, phase display, exercise reference, rebounding techniques) |
 | E2E tests | **AUTHORIZED SKIP** - Per specs/testing.md |
 
 ### Critical Business Rules (from Spec)
@@ -447,18 +448,18 @@ Full feature set for production use.
 - **Why:** Users want to review their training history
 - **Depends On:** P2.8
 
-### P2.13: Plan Page Implementation
+### P2.13: Plan Page Implementation ✅ COMPLETE
-- [ ] Phase-specific training plan view
+- [x] Phase-specific training plan view
-- **Current State:** Placeholder only - shows "Exercise Plan" heading and placeholder text, no actual content
 - **Files:**
-  - `src/app/plan/page.tsx` - Current phase details, upcoming phases, limits
+  - `src/app/plan/page.tsx` - Phase overview, training guidelines, exercise reference, rebounding techniques
 - **Tests:**
-  - Component tests: phase info display, limits shown correctly
+  - `src/app/plan/page.test.tsx` - 16 tests covering loading states, error handling, phase display, exercise reference, rebounding techniques
-- **Features Needed:**
+- **Features Implemented:**
-  - Current phase details (name, day range, characteristics)
+  - Current phase status display (day, phase name, training type, weekly limit)
-  - Upcoming phases preview
+  - Phase overview cards for all 5 phases with weekly intensity minute limits
-  - Phase-specific training limits and recommendations
+  - Strength training exercises reference with descriptions
-  - Integration with cycle.ts utilities
+  - Rebounding techniques organized by phase (follicular and luteal)
+  - Weekly guidelines for each phase with training goals
 - **Why:** Users want detailed training guidance
 - **Depends On:** P0.4, P1.3
 
@@ -795,7 +796,6 @@ P4.* UX Polish ────────> After core functionality complete
 
 | Priority | Task | Effort | Notes |
 |----------|------|--------|-------|
-| Medium | P2.13 Plan Page | Medium | Placeholder exists, needs content |
 | Medium | P2.18 OIDC Auth | Large | Production auth requirement |
 | Medium | P3.11 Component Tests | Medium | 5 components need tests |
 | Low | P3.7 Error Handling | Small | Polish |
@@ -860,13 +860,14 @@ P4.* UX Polish ────────> After core functionality complete
 - [x] **GET /api/health** - Health check endpoint with PocketBase connectivity check, 14 tests (P2.15)
 - [x] **GET /metrics** - Prometheus metrics endpoint with counters, gauges, histograms, 33 tests (18 lib + 15 route) (P2.16)
 
-### Pages (6 complete, 1 placeholder)
+### Pages (7 complete)
 - [x] **Login Page** - Email/password form with PocketBase auth, error handling, loading states, redirect, 14 tests (P1.6)
 - [x] **Dashboard Page** - Complete daily interface with /api/today integration, DecisionCard, DataPanel, NutritionPanel, OverrideToggles, 23 tests (P1.7)
 - [x] **Settings Page** - Form for cycleLength, notificationTime, timezone with validation, loading states, error handling, 28 tests (P2.9)
 - [x] **Settings/Garmin Page** - Token input form, connection status, expiry warnings, disconnect functionality, 27 tests (P2.10)
 - [x] **Calendar Page** - MonthView with navigation controls, ICS subscription section with URL display, copy button, token regeneration, 23 tests (P2.11)
 - [x] **History Page** - Table view of DailyLogs with date filtering, pagination, decision styling, 26 tests (P2.12)
+- [x] **Plan Page** - Phase overview, training guidance, exercise reference, rebounding techniques, 16 tests (P2.13)
 
 ### Test Infrastructure
 - [x] **test-setup.ts** - Global test setup with @testing-library/jest-dom matchers and cleanup

src/app/plan/page.test.tsx

@@ -0,0 +1,311 @@
+// ABOUTME: Unit tests for the Plan page component.
+// ABOUTME: Tests phase display, training guidance, and exercise reference content.
+import { render, screen, waitFor } from "@testing-library/react";
+import { beforeEach, describe, expect, it, vi } from "vitest";
+
+// Mock fetch globally
+const mockFetch = vi.fn();
+global.fetch = mockFetch;
+
+import PlanPage from "./page";
+
+// Mock response data matching /api/cycle/current shape
+const mockCycleResponse = {
+  cycleDay: 12,
+  phase: "FOLLICULAR",
+  phaseConfig: {
+    name: "FOLLICULAR",
+    days: [4, 14],
+    weeklyLimit: 120,
+    dailyAvg: 17,
+    trainingType: "Strength + rebounding",
+  },
+  daysUntilNextPhase: 3,
+  cycleLength: 31,
+};
+
+describe("PlanPage", () => {
+  beforeEach(() => {
+    vi.clearAllMocks();
+  });
+
+  describe("loading and error states", () => {
+    it("shows loading state initially", () => {
+      mockFetch.mockImplementation(() => new Promise(() => {}));
+      render(<PlanPage />);
+      expect(screen.getByText(/loading/i)).toBeInTheDocument();
+    });
+
+    it("shows error state when fetch fails", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: false,
+        json: () => Promise.resolve({ error: "Failed to fetch cycle data" }),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByRole("alert")).toBeInTheDocument();
+      });
+      expect(screen.getByText(/failed to fetch/i)).toBeInTheDocument();
+    });
+  });
+
+  describe("page header", () => {
+    it("renders the Exercise Plan heading", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByRole("heading", { level: 1 })).toHaveTextContent(
+          "Exercise Plan",
+        );
+      });
+    });
+  });
+
+  describe("current phase section", () => {
+    it("displays current phase name in status", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Current status section shows "Day X · PHASE_NAME"
+        expect(screen.getByText(/day 12 · follicular/i)).toBeInTheDocument();
+      });
+    });
+
+    it("displays current cycle day", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/day 12/i)).toBeInTheDocument();
+      });
+    });
+
+    it("displays days until next phase", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/3 days until/i)).toBeInTheDocument();
+      });
+    });
+
+    it("displays current phase training type", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Training type label and value are present (multiple instances OK)
+        expect(screen.getByText("Training type:")).toBeInTheDocument();
+        expect(
+          screen.getAllByText("Strength + rebounding").length,
+        ).toBeGreaterThan(0);
+      });
+    });
+
+    it("displays weekly limit for current phase", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Weekly limit label and value are present (multiple instances OK)
+        expect(screen.getByText("Weekly limit:")).toBeInTheDocument();
+        expect(screen.getAllByText(/120 min\/week/).length).toBeGreaterThan(0);
+      });
+    });
+  });
+
+  describe("phase overview section", () => {
+    it("displays all five phases", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Check for phase cards by testid
+        expect(screen.getByTestId("phase-MENSTRUAL")).toBeInTheDocument();
+        expect(screen.getByTestId("phase-FOLLICULAR")).toBeInTheDocument();
+        expect(screen.getByTestId("phase-OVULATION")).toBeInTheDocument();
+        expect(screen.getByTestId("phase-EARLY_LUTEAL")).toBeInTheDocument();
+        expect(screen.getByTestId("phase-LATE_LUTEAL")).toBeInTheDocument();
+      });
+    });
+
+    it("displays weekly limits for each phase", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Phase limits appear in the phase cards as "X min/week"
+        const menstrualCard = screen.getByTestId("phase-MENSTRUAL");
+        const follicularCard = screen.getByTestId("phase-FOLLICULAR");
+        const ovulationCard = screen.getByTestId("phase-OVULATION");
+        const earlyLutealCard = screen.getByTestId("phase-EARLY_LUTEAL");
+        const lateLutealCard = screen.getByTestId("phase-LATE_LUTEAL");
+
+        expect(menstrualCard).toHaveTextContent("30 min/week");
+        expect(follicularCard).toHaveTextContent("120 min/week");
+        expect(ovulationCard).toHaveTextContent("80 min/week");
+        expect(earlyLutealCard).toHaveTextContent("100 min/week");
+        expect(lateLutealCard).toHaveTextContent("50 min/week");
+      });
+    });
+
+    it("highlights the current phase", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        const currentPhaseCard = screen.getByTestId("phase-FOLLICULAR");
+        expect(currentPhaseCard).toHaveClass("ring-2");
+      });
+    });
+  });
+
+  describe("exercise reference section", () => {
+    it("displays strength training exercises", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/squats/i)).toBeInTheDocument();
+        expect(screen.getByText(/push-ups/i)).toBeInTheDocument();
+        expect(screen.getByText(/deadlifts/i)).toBeInTheDocument();
+        expect(screen.getByText(/plank/i)).toBeInTheDocument();
+        expect(screen.getByText(/kettlebell/i)).toBeInTheDocument();
+      });
+    });
+
+    it("displays rebounding techniques section", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/rebounding techniques/i)).toBeInTheDocument();
+      });
+    });
+
+    it("displays phase-specific rebounding guidance", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () => Promise.resolve(mockCycleResponse),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        // Rebounding techniques section contains different techniques per phase
+        expect(
+          screen.getByText(/health bounce, lymphatic drainage/i),
+        ).toBeInTheDocument();
+        expect(
+          screen.getByText(/maximum intensity, plyometric/i),
+        ).toBeInTheDocument();
+      });
+    });
+  });
+
+  describe("different phases", () => {
+    it("shows menstrual phase correctly when current", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () =>
+          Promise.resolve({
+            ...mockCycleResponse,
+            cycleDay: 2,
+            phase: "MENSTRUAL",
+            phaseConfig: {
+              name: "MENSTRUAL",
+              days: [1, 3],
+              weeklyLimit: 30,
+              dailyAvg: 10,
+              trainingType: "Gentle rebounding only",
+            },
+            daysUntilNextPhase: 2,
+          }),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/day 2/i)).toBeInTheDocument();
+        const currentPhaseCard = screen.getByTestId("phase-MENSTRUAL");
+        expect(currentPhaseCard).toHaveClass("ring-2");
+      });
+    });
+
+    it("shows late luteal phase correctly when current", async () => {
+      mockFetch.mockResolvedValueOnce({
+        ok: true,
+        json: () =>
+          Promise.resolve({
+            ...mockCycleResponse,
+            cycleDay: 28,
+            phase: "LATE_LUTEAL",
+            phaseConfig: {
+              name: "LATE_LUTEAL",
+              days: [25, 31],
+              weeklyLimit: 50,
+              dailyAvg: 8,
+              trainingType: "Gentle rebounding ONLY",
+            },
+            daysUntilNextPhase: 4,
+          }),
+      });
+
+      render(<PlanPage />);
+
+      await waitFor(() => {
+        expect(screen.getByText(/day 28/i)).toBeInTheDocument();
+        const currentPhaseCard = screen.getByTestId("phase-LATE_LUTEAL");
+        expect(currentPhaseCard).toHaveClass("ring-2");
+      });
+    });
+  });
+});

src/app/plan/page.tsx

@@ -1,11 +1,301 @@
 // ABOUTME: Exercise plan reference page.
-// ABOUTME: Displays the full monthly exercise plan by phase.
+// ABOUTME: Displays the full monthly exercise plan by phase with current phase highlighted.
+"use client";
+
+import { useCallback, useEffect, useState } from "react";
+import type { CyclePhase, PhaseConfig } from "@/types";
+
+interface CycleData {
+  cycleDay: number;
+  phase: CyclePhase;
+  phaseConfig: PhaseConfig;
+  daysUntilNextPhase: number;
+  cycleLength: number;
+}
+
+// Phase configurations for display
+const PHASES: Array<{
+  name: CyclePhase;
+  displayName: string;
+  weeklyLimit: number;
+  trainingType: string;
+  description: string;
+}> = [
+  {
+    name: "MENSTRUAL",
+    displayName: "Menstrual",
+    weeklyLimit: 30,
+    trainingType: "Gentle rebounding only",
+    description: "Focus on rest and gentle movement. Light lymphatic drainage.",
+  },
+  {
+    name: "FOLLICULAR",
+    displayName: "Follicular",
+    weeklyLimit: 120,
+    trainingType: "Strength + rebounding",
+    description:
+      "Building phase - increase intensity and add strength training.",
+  },
+  {
+    name: "OVULATION",
+    displayName: "Ovulation",
+    weeklyLimit: 80,
+    trainingType: "Peak performance",
+    description: "Peak energy - maximize intensity and plyometric movements.",
+  },
+  {
+    name: "EARLY_LUTEAL",
+    displayName: "Early Luteal",
+    weeklyLimit: 100,
+    trainingType: "Moderate training",
+    description:
+      "Maintain intensity but listen to your body for signs of fatigue.",
+  },
+  {
+    name: "LATE_LUTEAL",
+    displayName: "Late Luteal",
+    weeklyLimit: 50,
+    trainingType: "Gentle rebounding ONLY",
+    description:
+      "Wind down phase - focus on stress relief and gentle movement.",
+  },
+];
+
+const STRENGTH_EXERCISES = [
+  { name: "Squats", sets: "3x8-12" },
+  { name: "Push-ups", sets: "3x5-10" },
+  { name: "Single-leg Deadlifts", sets: "3x6-8 each" },
+  { name: "Plank", sets: "3x20-45s" },
+  { name: "Kettlebell Swings", sets: "2x10-15" },
+];
+
+const REBOUNDING_TECHNIQUES = [
+  {
+    phase: "Menstrual",
+    techniques: "Health bounce, lymphatic drainage",
+  },
+  {
+    phase: "Follicular",
+    techniques: "Strength bounce, intervals",
+  },
+  {
+    phase: "Ovulation",
+    techniques: "Maximum intensity, plyometric",
+  },
+  {
+    phase: "Luteal",
+    techniques: "Therapeutic, stress relief",
+  },
+];
+
 export default function PlanPage() {
+  const [cycleData, setCycleData] = useState<CycleData | null>(null);
+  const [loading, setLoading] = useState(true);
+  const [error, setError] = useState<string | null>(null);
+
+  const fetchCycleData = useCallback(async () => {
+    const response = await fetch("/api/cycle/current");
+    const data = await response.json();
+
+    if (!response.ok) {
+      throw new Error(data.error || "Failed to fetch cycle data");
+    }
+
+    return data as CycleData;
+  }, []);
+
+  useEffect(() => {
+    async function loadData() {
+      try {
+        setLoading(true);
+        setError(null);
+        const data = await fetchCycleData();
+        setCycleData(data);
+      } catch (err) {
+        setError(err instanceof Error ? err.message : "An error occurred");
+      } finally {
+        setLoading(false);
+      }
+    }
+
+    loadData();
+  }, [fetchCycleData]);
+
+  if (loading) {
     return (
       <div className="container mx-auto p-8">
         <h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
-      {/* Exercise plan content will be implemented here */}
+        <p className="text-zinc-500">Loading...</p>
-      <p className="text-gray-500">Exercise plan placeholder</p>
+      </div>
+    );
+  }
+
+  if (error) {
+    return (
+      <div className="container mx-auto p-8">
+        <h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
+        <div role="alert" className="text-red-500">
+          Error: {error}
+        </div>
+      </div>
+    );
+  }
+
+  return (
+    <div className="container mx-auto p-8">
+      <h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
+
+      {cycleData && (
+        <div className="space-y-8">
+          {/* Current Phase Status */}
+          <section className="bg-zinc-100 dark:bg-zinc-800 rounded-lg p-6">
+            <h2 className="text-lg font-semibold mb-2">Current Status</h2>
+            <p className="text-xl font-medium">
+              Day {cycleData.cycleDay} · {cycleData.phase.replace("_", " ")}
+            </p>
+            <p className="text-zinc-600 dark:text-zinc-400">
+              {cycleData.daysUntilNextPhase} days until next phase
+            </p>
+            <p className="mt-2">
+              <span className="font-medium">Training type:</span>{" "}
+              {cycleData.phaseConfig.trainingType}
+            </p>
+            <p>
+              <span className="font-medium">Weekly limit:</span>{" "}
+              {cycleData.phaseConfig.weeklyLimit} min/week
+            </p>
+          </section>
+
+          {/* Phase Overview */}
+          <section>
+            <h2 className="text-lg font-semibold mb-4">Phase Overview</h2>
+            <div className="grid gap-4 md:grid-cols-2 lg:grid-cols-3">
+              {PHASES.map((phase) => (
+                <div
+                  key={phase.name}
+                  data-testid={`phase-${phase.name}`}
+                  className={`rounded-lg p-4 border ${
+                    cycleData.phase === phase.name
+                      ? "ring-2 ring-blue-500 bg-blue-50 dark:bg-blue-900/20"
+                      : "bg-white dark:bg-zinc-900"
+                  }`}
+                >
+                  <h3 className="font-semibold text-base">
+                    {phase.displayName}
+                  </h3>
+                  <p className="text-sm text-zinc-600 dark:text-zinc-400 mt-1">
+                    {phase.trainingType}
+                  </p>
+                  <p className="text-sm font-medium mt-2">
+                    {phase.weeklyLimit} min/week
+                  </p>
+                  <p className="text-xs text-zinc-500 mt-2">
+                    {phase.description}
+                  </p>
+                </div>
+              ))}
+            </div>
+          </section>
+
+          {/* Strength Training Reference */}
+          <section>
+            <h2 className="text-lg font-semibold mb-4">
+              Strength Training (Follicular Phase)
+            </h2>
+            <p className="text-sm text-zinc-600 dark:text-zinc-400 mb-4">
+              Mon/Wed/Fri during follicular phase (20-25 min per session)
+            </p>
+            <div className="bg-white dark:bg-zinc-900 rounded-lg border">
+              <table className="w-full">
+                <thead>
+                  <tr className="border-b">
+                    <th className="text-left p-3 font-medium">Exercise</th>
+                    <th className="text-left p-3 font-medium">Sets × Reps</th>
+                  </tr>
+                </thead>
+                <tbody>
+                  {STRENGTH_EXERCISES.map((exercise) => (
+                    <tr key={exercise.name} className="border-b last:border-0">
+                      <td className="p-3">{exercise.name}</td>
+                      <td className="p-3 text-zinc-600 dark:text-zinc-400">
+                        {exercise.sets}
+                      </td>
+                    </tr>
+                  ))}
+                </tbody>
+              </table>
+            </div>
+          </section>
+
+          {/* Rebounding Techniques */}
+          <section>
+            <h2 className="text-lg font-semibold mb-4">
+              Rebounding Techniques
+            </h2>
+            <p className="text-sm text-zinc-600 dark:text-zinc-400 mb-4">
+              Adjust your rebounding style based on your current phase
+            </p>
+            <div className="grid gap-3 md:grid-cols-2">
+              {REBOUNDING_TECHNIQUES.map((item) => (
+                <div
+                  key={item.phase}
+                  className="bg-white dark:bg-zinc-900 rounded-lg border p-4"
+                >
+                  <h3 className="font-medium">{item.phase}</h3>
+                  <p className="text-sm text-zinc-600 dark:text-zinc-400 mt-1">
+                    {item.techniques}
+                  </p>
+                </div>
+              ))}
+            </div>
+          </section>
+
+          {/* Weekly Schedule Reference */}
+          <section>
+            <h2 className="text-lg font-semibold mb-4">Weekly Guidelines</h2>
+            <div className="space-y-4">
+              <div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
+                <h3 className="font-medium">Menstrual Phase (Days 1-3)</h3>
+                <ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
+                  <li>Morning: 10-15 min gentle rebounding</li>
+                  <li>Evening: 15-20 min restorative movement</li>
+                  <li>No strength training</li>
+                </ul>
+              </div>
+
+              <div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
+                <h3 className="font-medium">Follicular Phase (Days 4-14)</h3>
+                <ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
+                  <li>Mon/Wed/Fri: Strength training (20-25 min)</li>
+                  <li>Tue/Thu: Active recovery rebounding (20 min)</li>
+                  <li>Weekend: Choose your adventure</li>
+                </ul>
+              </div>
+
+              <div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
+                <h3 className="font-medium">
+                  Ovulation + Early Luteal (Days 15-24)
+                </h3>
+                <ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
+                  <li>Days 15-16: Peak performance (25-30 min strength)</li>
+                  <li>
+                    Days 17-21: Modified strength (reduce intensity 10-20%)
+                  </li>
+                </ul>
+              </div>
+
+              <div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
+                <h3 className="font-medium">Late Luteal Phase (Days 22-28)</h3>
+                <ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
+                  <li>Daily: Gentle rebounding only (15-20 min)</li>
+                  <li>Optional light bodyweight Mon/Wed if feeling good</li>
+                  <li>Rest days: Tue/Thu/Sat/Sun</li>
+                </ul>
+              </div>
+            </div>
+          </section>
+        </div>
+      )}
     </div>
   );
 }