diff --git a/scripts/setup-db.ts b/scripts/setup-db.ts
index c933579..cc14dd6 100644
--- a/scripts/setup-db.ts
+++ b/scripts/setup-db.ts
@@ -156,6 +156,12 @@ export const USER_CUSTOM_FIELDS: CollectionField[] = [
   { name: "notificationTime", type: "text" },
   { name: "timezone", type: "text" },
   { name: "activeOverrides", type: "json" },
+  // Phase-specific intensity goals (weekly minutes)
+  { name: "intensityGoalMenstrual", type: "number" },
+  { name: "intensityGoalFollicular", type: "number" },
+  { name: "intensityGoalOvulation", type: "number" },
+  { name: "intensityGoalEarlyLuteal", type: "number" },
+  { name: "intensityGoalLateLuteal", type: "number" },
 ];
 
 /**
diff --git a/src/app/api/calendar/[userId]/[token].ics/route.test.ts b/src/app/api/calendar/[userId]/[token].ics/route.test.ts
index c79e3ea..e2020e6 100644
--- a/src/app/api/calendar/[userId]/[token].ics/route.test.ts
+++ b/src/app/api/calendar/[userId]/[token].ics/route.test.ts
@@ -86,6 +86,11 @@ describe("GET /api/calendar/[userId]/[token].ics", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/calendar/regenerate-token/route.test.ts b/src/app/api/calendar/regenerate-token/route.test.ts
index 4fc682c..90afbec 100644
--- a/src/app/api/calendar/regenerate-token/route.test.ts
+++ b/src/app/api/calendar/regenerate-token/route.test.ts
@@ -48,6 +48,11 @@ describe("POST /api/calendar/regenerate-token", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/cron/garmin-sync/route.test.ts b/src/app/api/cron/garmin-sync/route.test.ts
index 39b73dd..80d4823 100644
--- a/src/app/api/cron/garmin-sync/route.test.ts
+++ b/src/app/api/cron/garmin-sync/route.test.ts
@@ -49,6 +49,12 @@ vi.mock("@/lib/pocketbase", () => ({
     notificationTime: record.notificationTime,
     timezone: record.timezone,
     activeOverrides: record.activeOverrides || [],
+    intensityGoalMenstrual: (record.intensityGoalMenstrual as number) ?? 75,
+    intensityGoalFollicular: (record.intensityGoalFollicular as number) ?? 150,
+    intensityGoalOvulation: (record.intensityGoalOvulation as number) ?? 100,
+    intensityGoalEarlyLuteal:
+      (record.intensityGoalEarlyLuteal as number) ?? 120,
+    intensityGoalLateLuteal: (record.intensityGoalLateLuteal as number) ?? 50,
     created: new Date(record.created as string),
     updated: new Date(record.updated as string),
   })),
@@ -136,6 +142,11 @@ describe("POST /api/cron/garmin-sync", () => {
       notificationTime: "07:00",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
       ...overrides,
diff --git a/src/app/api/cron/garmin-sync/route.ts b/src/app/api/cron/garmin-sync/route.ts
index e2e7933..bdadb7e 100644
--- a/src/app/api/cron/garmin-sync/route.ts
+++ b/src/app/api/cron/garmin-sync/route.ts
@@ -2,7 +2,7 @@
 // ABOUTME: Fetches body battery, HRV, and intensity minutes for all users.
 import { NextResponse } from "next/server";
 
-import { getCycleDay, getPhase, getPhaseLimit } from "@/lib/cycle";
+import { getCycleDay, getPhase, getUserPhaseLimit } from "@/lib/cycle";
 import { getDecisionWithOverrides } from "@/lib/decision-engine";
 import { sendTokenExpirationWarning } from "@/lib/email";
 import { decrypt, encrypt } from "@/lib/encryption";
@@ -190,7 +190,7 @@ export async function POST(request: Request) {
         new Date(),
       );
       const phase = getPhase(cycleDay, user.cycleLength);
-      const phaseLimit = getPhaseLimit(phase);
+      const phaseLimit = getUserPhaseLimit(phase, user);
       const remainingMinutes = Math.max(0, phaseLimit - weekIntensityMinutes);
 
       // Calculate training decision
diff --git a/src/app/api/cron/notifications/route.test.ts b/src/app/api/cron/notifications/route.test.ts
index c73c89f..3e7c7a3 100644
--- a/src/app/api/cron/notifications/route.test.ts
+++ b/src/app/api/cron/notifications/route.test.ts
@@ -61,6 +61,11 @@ describe("POST /api/cron/notifications", () => {
       notificationTime: "07:00",
       timezone: "UTC",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
       ...overrides,
diff --git a/src/app/api/cycle/current/route.test.ts b/src/app/api/cycle/current/route.test.ts
index 12acbfc..34f2519 100644
--- a/src/app/api/cycle/current/route.test.ts
+++ b/src/app/api/cycle/current/route.test.ts
@@ -66,6 +66,11 @@ describe("GET /api/cycle/current", () => {
     notificationTime: "07:00",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
     ...overrides,
@@ -137,11 +142,11 @@ describe("GET /api/cycle/current", () => {
 
     expect(body.phaseConfig).toBeDefined();
     expect(body.phaseConfig.name).toBe("FOLLICULAR");
-    expect(body.phaseConfig.weeklyLimit).toBe(120);
+    expect(body.phaseConfig.weeklyLimit).toBe(150);
     expect(body.phaseConfig.trainingType).toBe("Strength + rebounding");
     // Phase configs days are for reference; actual boundaries are calculated dynamically
     expect(body.phaseConfig.days).toEqual([4, 15]);
-    expect(body.phaseConfig.dailyAvg).toBe(17);
+    expect(body.phaseConfig.dailyAvg).toBe(21);
   });
 
   it("calculates daysUntilNextPhase correctly", async () => {
@@ -174,7 +179,7 @@ describe("GET /api/cycle/current", () => {
 
     expect(body.cycleDay).toBe(3);
     expect(body.phase).toBe("MENSTRUAL");
-    expect(body.phaseConfig.weeklyLimit).toBe(30);
+    expect(body.phaseConfig.weeklyLimit).toBe(75);
     expect(body.daysUntilNextPhase).toBe(1); // Day 4 is FOLLICULAR
   });
 
@@ -194,7 +199,7 @@ describe("GET /api/cycle/current", () => {
 
     expect(body.cycleDay).toBe(16);
     expect(body.phase).toBe("OVULATION");
-    expect(body.phaseConfig.weeklyLimit).toBe(80);
+    expect(body.phaseConfig.weeklyLimit).toBe(100);
     expect(body.daysUntilNextPhase).toBe(2); // Day 18 is EARLY_LUTEAL
   });
 
diff --git a/src/app/api/cycle/period/route.test.ts b/src/app/api/cycle/period/route.test.ts
index f46cc80..7aa51c4 100644
--- a/src/app/api/cycle/period/route.test.ts
+++ b/src/app/api/cycle/period/route.test.ts
@@ -50,6 +50,11 @@ describe("POST /api/cycle/period", () => {
     notificationTime: "07:00",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/garmin/status/route.test.ts b/src/app/api/garmin/status/route.test.ts
index 06936c5..8f33334 100644
--- a/src/app/api/garmin/status/route.test.ts
+++ b/src/app/api/garmin/status/route.test.ts
@@ -78,6 +78,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -108,6 +113,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -138,6 +148,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -166,6 +181,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -196,6 +216,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -228,6 +253,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -258,6 +288,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -288,6 +323,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -318,6 +358,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
@@ -345,6 +390,11 @@ describe("GET /api/garmin/status", () => {
       notificationTime: "07:30",
       timezone: "America/New_York",
       activeOverrides: [],
+      intensityGoalMenstrual: 75,
+      intensityGoalFollicular: 150,
+      intensityGoalOvulation: 100,
+      intensityGoalEarlyLuteal: 120,
+      intensityGoalLateLuteal: 50,
       created: new Date("2024-01-01"),
       updated: new Date("2025-01-10"),
     };
diff --git a/src/app/api/garmin/tokens/route.test.ts b/src/app/api/garmin/tokens/route.test.ts
index 326ea77..5dd3b16 100644
--- a/src/app/api/garmin/tokens/route.test.ts
+++ b/src/app/api/garmin/tokens/route.test.ts
@@ -60,6 +60,11 @@ describe("POST /api/garmin/tokens", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
@@ -276,6 +281,11 @@ describe("DELETE /api/garmin/tokens", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/history/route.test.ts b/src/app/api/history/route.test.ts
index 7779ead..0f411ab 100644
--- a/src/app/api/history/route.test.ts
+++ b/src/app/api/history/route.test.ts
@@ -48,6 +48,11 @@ describe("GET /api/history", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/overrides/route.test.ts b/src/app/api/overrides/route.test.ts
index a62982c..115cd76 100644
--- a/src/app/api/overrides/route.test.ts
+++ b/src/app/api/overrides/route.test.ts
@@ -62,6 +62,11 @@ describe("POST /api/overrides", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: overrides,
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   });
@@ -195,6 +200,11 @@ describe("DELETE /api/overrides", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: overrides,
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   });
diff --git a/src/app/api/period-history/route.test.ts b/src/app/api/period-history/route.test.ts
index e83574d..deb17b8 100644
--- a/src/app/api/period-history/route.test.ts
+++ b/src/app/api/period-history/route.test.ts
@@ -48,6 +48,11 @@ describe("GET /api/period-history", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/period-logs/[id]/route.test.ts b/src/app/api/period-logs/[id]/route.test.ts
index 0020f28..3e1c5fb 100644
--- a/src/app/api/period-logs/[id]/route.test.ts
+++ b/src/app/api/period-logs/[id]/route.test.ts
@@ -57,6 +57,11 @@ describe("PATCH /api/period-logs/[id]", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
@@ -284,6 +289,11 @@ describe("DELETE /api/period-logs/[id]", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/app/api/today/route.test.ts b/src/app/api/today/route.test.ts
index 4d72250..a4e5e42 100644
--- a/src/app/api/today/route.test.ts
+++ b/src/app/api/today/route.test.ts
@@ -77,6 +77,11 @@ describe("GET /api/today", () => {
     notificationTime: "07:00",
     timezone: "America/New_York",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
     ...overrides,
@@ -369,7 +374,7 @@ describe("GET /api/today", () => {
       const body = await response.json();
 
       expect(body.phaseConfig.name).toBe("FOLLICULAR");
-      expect(body.phaseConfig.weeklyLimit).toBe(120);
+      expect(body.phaseConfig.weeklyLimit).toBe(150);
     });
 
     it("returns days until next phase", async () => {
diff --git a/src/app/api/today/route.ts b/src/app/api/today/route.ts
index 8d8630d..454c496 100644
--- a/src/app/api/today/route.ts
+++ b/src/app/api/today/route.ts
@@ -7,11 +7,12 @@ import {
   getCycleDay,
   getPhase,
   getPhaseConfig,
-  getPhaseLimit,
+  getUserPhaseLimit,
 } from "@/lib/cycle";
 import { getDecisionWithOverrides } from "@/lib/decision-engine";
 import { logger } from "@/lib/logger";
 import { getNutritionGuidance, getSeedSwitchAlert } from "@/lib/nutrition";
+import { mapRecordToUser } from "@/lib/pocketbase";
 import type { DailyData, DailyLog, HrvStatus } from "@/types";
 
 // Default biometrics when no Garmin data is available
@@ -31,7 +32,8 @@ export const GET = withAuth(async (_request, user, pb) => {
   // Fetch fresh user data from database to get latest values
   // The user param from withAuth is from auth store cache which may be stale
   // (e.g., after logging a period, the cookie still has old data)
-  const freshUser = await pb.collection("users").getOne(user.id);
+  const freshUserRecord = await pb.collection("users").getOne(user.id);
+  const freshUser = mapRecordToUser(freshUserRecord);
 
   // Validate required user data
   if (!freshUser.lastPeriodDate) {
@@ -43,15 +45,15 @@ export const GET = withAuth(async (_request, user, pb) => {
       { status: 400 },
     );
   }
-  const lastPeriodDate = new Date(freshUser.lastPeriodDate as string);
-  const cycleLength = freshUser.cycleLength as number;
-  const activeOverrides = (freshUser.activeOverrides as string[]) || [];
+  const lastPeriodDate = freshUser.lastPeriodDate;
+  const cycleLength = freshUser.cycleLength;
+  const activeOverrides = freshUser.activeOverrides || [];
 
   // Calculate cycle information
   const cycleDay = getCycleDay(lastPeriodDate, cycleLength, new Date());
   const phase = getPhase(cycleDay, cycleLength);
   const phaseConfig = getPhaseConfig(phase);
-  const phaseLimit = getPhaseLimit(phase);
+  const phaseLimit = getUserPhaseLimit(phase, freshUser);
 
   // Calculate days until next phase using dynamic boundaries
   // Phase boundaries: MENSTRUAL 1-3, FOLLICULAR 4-(cl-16), OVULATION (cl-15)-(cl-14),
diff --git a/src/app/api/user/route.test.ts b/src/app/api/user/route.test.ts
index c33daaf..7163846 100644
--- a/src/app/api/user/route.test.ts
+++ b/src/app/api/user/route.test.ts
@@ -67,6 +67,11 @@ describe("GET /api/user", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: ["flare"],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
@@ -157,6 +162,11 @@ describe("PATCH /api/user", () => {
     notificationTime: "07:30",
     timezone: "America/New_York",
     activeOverrides: ["flare"],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date("2024-01-01"),
     updated: new Date("2025-01-10"),
   };
diff --git a/src/lib/auth-middleware.test.ts b/src/lib/auth-middleware.test.ts
index 1c3ef80..d2f0925 100644
--- a/src/lib/auth-middleware.test.ts
+++ b/src/lib/auth-middleware.test.ts
@@ -65,6 +65,11 @@ describe("withAuth", () => {
     notificationTime: "07:00",
     timezone: "UTC",
     activeOverrides: [],
+    intensityGoalMenstrual: 75,
+    intensityGoalFollicular: 150,
+    intensityGoalOvulation: 100,
+    intensityGoalEarlyLuteal: 120,
+    intensityGoalLateLuteal: 50,
     created: new Date(),
     updated: new Date(),
   };
diff --git a/src/lib/cycle.test.ts b/src/lib/cycle.test.ts
index 2aaa542..25b1925 100644
--- a/src/lib/cycle.test.ts
+++ b/src/lib/cycle.test.ts
@@ -157,10 +157,11 @@ describe("getPhase", () => {
 
 describe("getPhaseLimit", () => {
   it("returns correct weekly limits for each phase", () => {
-    expect(getPhaseLimit("MENSTRUAL")).toBe(30);
-    expect(getPhaseLimit("FOLLICULAR")).toBe(120);
-    expect(getPhaseLimit("OVULATION")).toBe(80);
-    expect(getPhaseLimit("EARLY_LUTEAL")).toBe(100);
+    // Default intensity goals (can be overridden per user)
+    expect(getPhaseLimit("MENSTRUAL")).toBe(75);
+    expect(getPhaseLimit("FOLLICULAR")).toBe(150);
+    expect(getPhaseLimit("OVULATION")).toBe(100);
+    expect(getPhaseLimit("EARLY_LUTEAL")).toBe(120);
     expect(getPhaseLimit("LATE_LUTEAL")).toBe(50);
   });
 });
diff --git a/src/lib/cycle.ts b/src/lib/cycle.ts
index 71bdc8d..4f04749 100644
--- a/src/lib/cycle.ts
+++ b/src/lib/cycle.ts
@@ -5,33 +5,34 @@ import type { CyclePhase, PhaseConfig } from "@/types";
 // Base phase configurations with weekly limits and training guidance.
 // Note: The 'days' field is for the default 31-day cycle; actual boundaries
 // are calculated dynamically by getPhaseBoundaries() based on cycleLength.
+// Weekly limits are defaults that can be overridden per user.
 export const PHASE_CONFIGS: PhaseConfig[] = [
   {
     name: "MENSTRUAL",
     days: [1, 3],
-    weeklyLimit: 30,
-    dailyAvg: 10,
+    weeklyLimit: 75,
+    dailyAvg: 11,
     trainingType: "Gentle rebounding only",
   },
   {
     name: "FOLLICULAR",
     days: [4, 15],
-    weeklyLimit: 120,
-    dailyAvg: 17,
+    weeklyLimit: 150,
+    dailyAvg: 21,
     trainingType: "Strength + rebounding",
   },
   {
     name: "OVULATION",
     days: [16, 17],
-    weeklyLimit: 80,
-    dailyAvg: 40,
+    weeklyLimit: 100,
+    dailyAvg: 50,
     trainingType: "Peak performance",
   },
   {
     name: "EARLY_LUTEAL",
     days: [18, 24],
-    weeklyLimit: 100,
-    dailyAvg: 14,
+    weeklyLimit: 120,
+    dailyAvg: 17,
     trainingType: "Moderate training",
   },
   {
@@ -96,3 +97,38 @@ export function getPhaseConfig(phase: CyclePhase): PhaseConfig {
 export function getPhaseLimit(phase: CyclePhase): number {
   return getPhaseConfig(phase).weeklyLimit;
 }
+
+/**
+ * User-specific intensity goals for phase limits.
+ */
+export interface UserIntensityGoals {
+  intensityGoalMenstrual: number;
+  intensityGoalFollicular: number;
+  intensityGoalOvulation: number;
+  intensityGoalEarlyLuteal: number;
+  intensityGoalLateLuteal: number;
+}
+
+/**
+ * Gets the phase limit using user-specific goals if available.
+ * Falls back to default phase limits if user goals are not set.
+ */
+export function getUserPhaseLimit(
+  phase: CyclePhase,
+  userGoals: UserIntensityGoals,
+): number {
+  switch (phase) {
+    case "MENSTRUAL":
+      return userGoals.intensityGoalMenstrual;
+    case "FOLLICULAR":
+      return userGoals.intensityGoalFollicular;
+    case "OVULATION":
+      return userGoals.intensityGoalOvulation;
+    case "EARLY_LUTEAL":
+      return userGoals.intensityGoalEarlyLuteal;
+    case "LATE_LUTEAL":
+      return userGoals.intensityGoalLateLuteal;
+    default:
+      return getPhaseLimit(phase);
+  }
+}
diff --git a/src/lib/garmin.test.ts b/src/lib/garmin.test.ts
index 88485fd..a2df0e6 100644
--- a/src/lib/garmin.test.ts
+++ b/src/lib/garmin.test.ts
@@ -319,6 +319,55 @@ describe("fetchHrvStatus", () => {
 
     expect(result).toBe("Unknown");
   });
+
+  it("falls back to yesterday's HRV when today returns empty response", async () => {
+    // First call (today) returns empty, second call (yesterday) returns BALANCED
+    global.fetch = vi
+      .fn()
+      .mockResolvedValueOnce({
+        ok: true,
+        status: 200,
+        text: () => Promise.resolve(""),
+        json: () => Promise.resolve({}),
+      })
+      .mockResolvedValueOnce(
+        mockJsonResponse({
+          hrvSummary: { lastNightAvg: 45, weeklyAvg: 42, status: "BALANCED" },
+        }),
+      );
+
+    const result = await fetchHrvStatus("2024-01-15", "test-token");
+
+    expect(result).toBe("Balanced");
+    // Verify both today and yesterday were called
+    expect(global.fetch).toHaveBeenCalledTimes(2);
+    expect(global.fetch).toHaveBeenNthCalledWith(
+      1,
+      "https://connectapi.garmin.com/hrv-service/hrv/2024-01-15",
+      expect.anything(),
+    );
+    expect(global.fetch).toHaveBeenNthCalledWith(
+      2,
+      "https://connectapi.garmin.com/hrv-service/hrv/2024-01-14",
+      expect.anything(),
+    );
+  });
+
+  it("returns Unknown when both today and yesterday HRV are unavailable", async () => {
+    // Both calls return empty responses
+    global.fetch = vi.fn().mockResolvedValue({
+      ok: true,
+      status: 200,
+      text: () => Promise.resolve(""),
+      json: () => Promise.resolve({}),
+    });
+
+    const result = await fetchHrvStatus("2024-01-15", "test-token");
+
+    expect(result).toBe("Unknown");
+    // Verify both today and yesterday were tried
+    expect(global.fetch).toHaveBeenCalledTimes(2);
+  });
 });
 
 describe("fetchBodyBattery", () => {
@@ -455,7 +504,9 @@ describe("fetchIntensityMinutes", () => {
     global.fetch = originalFetch;
   });
 
-  it("returns 7-day intensity minutes total on success", async () => {
+  it("counts vigorous minutes as 2x (Garmin algorithm)", async () => {
+    // Garmin counts vigorous minutes at 2x multiplier for weekly goals
+    // 45 moderate + (30 vigorous × 2) = 45 + 60 = 105
     global.fetch = vi.fn().mockResolvedValue(
       mockJsonResponse([
         {
@@ -469,9 +520,54 @@ describe("fetchIntensityMinutes", () => {
 
     const result = await fetchIntensityMinutes("2024-01-15", "test-token");
 
-    expect(result).toBe(75);
+    expect(result).toBe(105); // 45 + (30 × 2) = 105
+  });
+
+  it("uses calendar week starting from Monday", async () => {
+    // 2024-01-17 is a Wednesday, so calendar week starts Monday 2024-01-15
+    global.fetch = vi.fn().mockResolvedValue(
+      mockJsonResponse([
+        {
+          calendarDate: "2024-01-17",
+          weeklyGoal: 150,
+          moderateValue: 60,
+          vigorousValue: 20,
+        },
+      ]),
+    );
+
+    await fetchIntensityMinutes("2024-01-17", "test-token");
+
+    // Should call with Monday of the current week as start date
     expect(global.fetch).toHaveBeenCalledWith(
-      "https://connectapi.garmin.com/usersummary-service/stats/im/weekly/2024-01-08/2024-01-15",
+      "https://connectapi.garmin.com/usersummary-service/stats/im/weekly/2024-01-15/2024-01-17",
+      expect.objectContaining({
+        headers: expect.objectContaining({
+          Authorization: "Bearer test-token",
+        }),
+      }),
+    );
+  });
+
+  it("returns intensity minutes total on success", async () => {
+    global.fetch = vi.fn().mockResolvedValue(
+      mockJsonResponse([
+        {
+          calendarDate: "2024-01-15",
+          weeklyGoal: 150,
+          moderateValue: 45,
+          vigorousValue: 30,
+        },
+      ]),
+    );
+
+    const result = await fetchIntensityMinutes("2024-01-15", "test-token");
+
+    // 45 moderate + (30 vigorous × 2) = 105
+    expect(result).toBe(105);
+    // 2024-01-15 is Monday, so start date is same day (Monday of that week)
+    expect(global.fetch).toHaveBeenCalledWith(
+      "https://connectapi.garmin.com/usersummary-service/stats/im/weekly/2024-01-15/2024-01-15",
       expect.objectContaining({
         headers: expect.objectContaining({
           Authorization: "Bearer test-token",
@@ -509,10 +605,11 @@ describe("fetchIntensityMinutes", () => {
 
     const result = await fetchIntensityMinutes("2024-01-15", "test-token");
 
+    // 60 moderate + (0 × 2) = 60
     expect(result).toBe(60);
   });
 
-  it("handles only vigorous intensity minutes", async () => {
+  it("handles only vigorous intensity minutes with 2x multiplier", async () => {
     global.fetch = vi.fn().mockResolvedValue(
       mockJsonResponse([
         {
@@ -525,7 +622,8 @@ describe("fetchIntensityMinutes", () => {
 
     const result = await fetchIntensityMinutes("2024-01-15", "test-token");
 
-    expect(result).toBe(45);
+    // 0 moderate + (45 × 2) = 90
+    expect(result).toBe(90);
   });
 
   it("returns 0 when API request fails", async () => {
diff --git a/src/lib/garmin.ts b/src/lib/garmin.ts
index a7b0a1c..676959e 100644
--- a/src/lib/garmin.ts
+++ b/src/lib/garmin.ts
@@ -54,46 +54,77 @@ export function daysUntilExpiry(tokens: GarminTokens): number {
   return Math.floor(diffMs / (1000 * 60 * 60 * 24));
 }
 
+// Helper to fetch HRV for a specific date
+async function fetchHrvForDate(
+  date: string,
+  oauth2Token: string,
+): Promise<HrvStatus | null> {
+  const response = await fetch(`${GARMIN_API_URL}/hrv-service/hrv/${date}`, {
+    headers: getGarminHeaders(oauth2Token),
+  });
+
+  if (!response.ok) {
+    logger.warn(
+      { status: response.status, endpoint: "hrv-service", date },
+      "Garmin HRV API error",
+    );
+    return null;
+  }
+
+  const text = await response.text();
+  if (!text.startsWith("{") && !text.startsWith("[")) {
+    logger.warn(
+      { endpoint: "hrv-service", date, isEmpty: text === "" },
+      "Garmin HRV returned non-JSON response",
+    );
+    return null;
+  }
+
+  const data = JSON.parse(text);
+  const status = data?.hrvSummary?.status;
+
+  if (status === "BALANCED") {
+    logger.info({ status: "BALANCED", date }, "Garmin HRV data received");
+    return "Balanced";
+  }
+  if (status === "UNBALANCED") {
+    logger.info({ status: "UNBALANCED", date }, "Garmin HRV data received");
+    return "Unbalanced";
+  }
+
+  logger.info(
+    { rawStatus: status, hasData: !!data?.hrvSummary, date },
+    "Garmin HRV returned unknown status",
+  );
+  return null;
+}
+
 export async function fetchHrvStatus(
   date: string,
   oauth2Token: string,
 ): Promise<HrvStatus> {
   try {
-    const response = await fetch(`${GARMIN_API_URL}/hrv-service/hrv/${date}`, {
-      headers: getGarminHeaders(oauth2Token),
-    });
-
-    if (!response.ok) {
-      logger.warn(
-        { status: response.status, endpoint: "hrv-service" },
-        "Garmin HRV API error",
-      );
-      return "Unknown";
+    // Try fetching today's HRV
+    const todayResult = await fetchHrvForDate(date, oauth2Token);
+    if (todayResult) {
+      return todayResult;
     }
 
-    const text = await response.text();
-    if (!text.startsWith("{") && !text.startsWith("[")) {
-      logger.error(
-        { endpoint: "hrv-service", responseBody: text.slice(0, 1000) },
-        "Garmin returned non-JSON response",
-      );
-      return "Unknown";
-    }
-    const data = JSON.parse(text);
-    const status = data?.hrvSummary?.status;
+    // Fallback: try yesterday's HRV (common at 6 AM before sleep data processed)
+    const dateObj = new Date(date);
+    dateObj.setDate(dateObj.getDate() - 1);
+    const yesterday = dateObj.toISOString().split("T")[0];
 
-    if (status === "BALANCED") {
-      logger.info({ status: "BALANCED" }, "Garmin HRV data received");
-      return "Balanced";
-    }
-    if (status === "UNBALANCED") {
-      logger.info({ status: "UNBALANCED" }, "Garmin HRV data received");
-      return "Unbalanced";
-    }
     logger.info(
-      { rawStatus: status, hasData: !!data?.hrvSummary },
-      "Garmin HRV returned unknown status",
+      { today: date, yesterday },
+      "HRV unavailable today, trying yesterday",
     );
+    const yesterdayResult = await fetchHrvForDate(yesterday, oauth2Token);
+    if (yesterdayResult) {
+      logger.info({ date: yesterday }, "Using yesterday's HRV data");
+      return yesterdayResult;
+    }
+
     return "Unknown";
   } catch (error) {
     logger.error(
@@ -185,11 +216,15 @@ export async function fetchIntensityMinutes(
   oauth2Token: string,
 ): Promise<number> {
   try {
-    // Calculate 7 days before the date for weekly range
+    // Calculate Monday of the current calendar week for Garmin's weekly tracking
     const endDate = date;
-    const startDateObj = new Date(date);
-    startDateObj.setDate(startDateObj.getDate() - 7);
-    const startDate = startDateObj.toISOString().split("T")[0];
+    const dateObj = new Date(date);
+    const dayOfWeek = dateObj.getDay(); // 0=Sunday, 1=Monday, ..., 6=Saturday
+    // Calculate days to subtract to get to Monday (if Sunday, go back 6 days)
+    const daysToMonday = dayOfWeek === 0 ? 6 : dayOfWeek - 1;
+    const mondayObj = new Date(dateObj);
+    mondayObj.setDate(dateObj.getDate() - daysToMonday);
+    const startDate = mondayObj.toISOString().split("T")[0];
 
     const response = await fetch(
       `${GARMIN_API_URL}/usersummary-service/stats/im/weekly/${startDate}/${endDate}`,
@@ -231,10 +266,11 @@ export async function fetchIntensityMinutes(
 
     const moderate = entry.moderateValue ?? 0;
     const vigorous = entry.vigorousValue ?? 0;
-    const total = moderate + vigorous;
+    // Garmin counts vigorous minutes at 2x multiplier for weekly intensity goal
+    const total = moderate + vigorous * 2;
 
     logger.info(
-      { moderate, vigorous, total },
+      { moderate, vigorous, total, vigorousMultiplied: vigorous * 2 },
       "Garmin intensity minutes data received",
     );
 
diff --git a/src/lib/pocketbase.ts b/src/lib/pocketbase.ts
index 056ee93..5ffa717 100644
--- a/src/lib/pocketbase.ts
+++ b/src/lib/pocketbase.ts
@@ -88,6 +88,15 @@ function parseDate(value: unknown): Date | null {
 /**
  * Maps a PocketBase record to our typed User interface.
  */
+// Default intensity goals for each phase (weekly minutes)
+export const DEFAULT_INTENSITY_GOALS = {
+  menstrual: 75,
+  follicular: 150,
+  ovulation: 100,
+  earlyLuteal: 120,
+  lateLuteal: 50,
+};
+
 export function mapRecordToUser(record: RecordModel): User {
   return {
     id: record.id,
@@ -100,6 +109,22 @@ export function mapRecordToUser(record: RecordModel): User {
     calendarToken: record.calendarToken as string,
     lastPeriodDate: parseDate(record.lastPeriodDate),
     cycleLength: record.cycleLength as number,
+    // Intensity goals with defaults for existing users
+    intensityGoalMenstrual:
+      (record.intensityGoalMenstrual as number) ??
+      DEFAULT_INTENSITY_GOALS.menstrual,
+    intensityGoalFollicular:
+      (record.intensityGoalFollicular as number) ??
+      DEFAULT_INTENSITY_GOALS.follicular,
+    intensityGoalOvulation:
+      (record.intensityGoalOvulation as number) ??
+      DEFAULT_INTENSITY_GOALS.ovulation,
+    intensityGoalEarlyLuteal:
+      (record.intensityGoalEarlyLuteal as number) ??
+      DEFAULT_INTENSITY_GOALS.earlyLuteal,
+    intensityGoalLateLuteal:
+      (record.intensityGoalLateLuteal as number) ??
+      DEFAULT_INTENSITY_GOALS.lateLuteal,
     notificationTime: record.notificationTime as string,
     timezone: record.timezone as string,
     activeOverrides: (record.activeOverrides as OverrideType[]) || [],
diff --git a/src/types/index.ts b/src/types/index.ts
index ada6690..fe9140f 100644
--- a/src/types/index.ts
+++ b/src/types/index.ts
@@ -32,6 +32,13 @@ export interface User {
   lastPeriodDate: Date | null;
   cycleLength: number; // default: 31
 
+  // Phase-specific intensity goals (weekly minutes)
+  intensityGoalMenstrual: number; // default: 75
+  intensityGoalFollicular: number; // default: 150
+  intensityGoalOvulation: number; // default: 100
+  intensityGoalEarlyLuteal: number; // default: 120
+  intensityGoalLateLuteal: number; // default: 50
+
   // Preferences
   notificationTime: string; // "07:00"
   timezone: string;