Petru Paler
39198fdf8c
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>
302 lines
10 KiB
TypeScript
302 lines
10 KiB
TypeScript
// ABOUTME: Exercise plan reference page.
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// ABOUTME: Displays the full monthly exercise plan by phase with current phase highlighted.
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"use client";
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import { useCallback, useEffect, useState } from "react";
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import type { CyclePhase, PhaseConfig } from "@/types";
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interface CycleData {
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cycleDay: number;
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phase: CyclePhase;
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phaseConfig: PhaseConfig;
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daysUntilNextPhase: number;
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cycleLength: number;
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}
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// Phase configurations for display
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const PHASES: Array<{
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name: CyclePhase;
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displayName: string;
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weeklyLimit: number;
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trainingType: string;
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description: string;
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}> = [
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{
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name: "MENSTRUAL",
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displayName: "Menstrual",
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weeklyLimit: 30,
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trainingType: "Gentle rebounding only",
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description: "Focus on rest and gentle movement. Light lymphatic drainage.",
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},
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{
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name: "FOLLICULAR",
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displayName: "Follicular",
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weeklyLimit: 120,
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trainingType: "Strength + rebounding",
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description:
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"Building phase - increase intensity and add strength training.",
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},
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{
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name: "OVULATION",
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displayName: "Ovulation",
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weeklyLimit: 80,
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trainingType: "Peak performance",
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description: "Peak energy - maximize intensity and plyometric movements.",
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},
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{
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name: "EARLY_LUTEAL",
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displayName: "Early Luteal",
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weeklyLimit: 100,
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trainingType: "Moderate training",
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description:
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"Maintain intensity but listen to your body for signs of fatigue.",
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},
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{
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name: "LATE_LUTEAL",
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displayName: "Late Luteal",
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weeklyLimit: 50,
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trainingType: "Gentle rebounding ONLY",
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description:
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"Wind down phase - focus on stress relief and gentle movement.",
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},
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];
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const STRENGTH_EXERCISES = [
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{ name: "Squats", sets: "3x8-12" },
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{ name: "Push-ups", sets: "3x5-10" },
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{ name: "Single-leg Deadlifts", sets: "3x6-8 each" },
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{ name: "Plank", sets: "3x20-45s" },
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{ name: "Kettlebell Swings", sets: "2x10-15" },
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];
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const REBOUNDING_TECHNIQUES = [
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{
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phase: "Menstrual",
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techniques: "Health bounce, lymphatic drainage",
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},
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{
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phase: "Follicular",
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techniques: "Strength bounce, intervals",
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},
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{
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phase: "Ovulation",
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techniques: "Maximum intensity, plyometric",
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},
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{
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phase: "Luteal",
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techniques: "Therapeutic, stress relief",
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},
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];
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export default function PlanPage() {
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const [cycleData, setCycleData] = useState<CycleData | null>(null);
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const [loading, setLoading] = useState(true);
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const [error, setError] = useState<string | null>(null);
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const fetchCycleData = useCallback(async () => {
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const response = await fetch("/api/cycle/current");
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const data = await response.json();
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if (!response.ok) {
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throw new Error(data.error || "Failed to fetch cycle data");
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}
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return data as CycleData;
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}, []);
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useEffect(() => {
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async function loadData() {
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try {
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setLoading(true);
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setError(null);
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const data = await fetchCycleData();
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setCycleData(data);
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} catch (err) {
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setError(err instanceof Error ? err.message : "An error occurred");
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} finally {
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setLoading(false);
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}
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}
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loadData();
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}, [fetchCycleData]);
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if (loading) {
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return (
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<div className="container mx-auto p-8">
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<h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
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<p className="text-zinc-500">Loading...</p>
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</div>
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);
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}
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if (error) {
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return (
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<div className="container mx-auto p-8">
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<h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
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<div role="alert" className="text-red-500">
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Error: {error}
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</div>
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</div>
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);
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}
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return (
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<div className="container mx-auto p-8">
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<h1 className="text-2xl font-bold mb-8">Exercise Plan</h1>
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{cycleData && (
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<div className="space-y-8">
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{/* Current Phase Status */}
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<section className="bg-zinc-100 dark:bg-zinc-800 rounded-lg p-6">
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<h2 className="text-lg font-semibold mb-2">Current Status</h2>
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<p className="text-xl font-medium">
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Day {cycleData.cycleDay} · {cycleData.phase.replace("_", " ")}
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</p>
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<p className="text-zinc-600 dark:text-zinc-400">
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{cycleData.daysUntilNextPhase} days until next phase
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</p>
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<p className="mt-2">
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<span className="font-medium">Training type:</span>{" "}
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{cycleData.phaseConfig.trainingType}
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</p>
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<p>
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<span className="font-medium">Weekly limit:</span>{" "}
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{cycleData.phaseConfig.weeklyLimit} min/week
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</p>
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</section>
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{/* Phase Overview */}
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<section>
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<h2 className="text-lg font-semibold mb-4">Phase Overview</h2>
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<div className="grid gap-4 md:grid-cols-2 lg:grid-cols-3">
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{PHASES.map((phase) => (
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<div
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key={phase.name}
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data-testid={`phase-${phase.name}`}
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className={`rounded-lg p-4 border ${
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cycleData.phase === phase.name
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? "ring-2 ring-blue-500 bg-blue-50 dark:bg-blue-900/20"
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: "bg-white dark:bg-zinc-900"
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}`}
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>
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<h3 className="font-semibold text-base">
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{phase.displayName}
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</h3>
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<p className="text-sm text-zinc-600 dark:text-zinc-400 mt-1">
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{phase.trainingType}
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</p>
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<p className="text-sm font-medium mt-2">
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{phase.weeklyLimit} min/week
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</p>
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<p className="text-xs text-zinc-500 mt-2">
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{phase.description}
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</p>
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</div>
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))}
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</div>
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</section>
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{/* Strength Training Reference */}
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<section>
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<h2 className="text-lg font-semibold mb-4">
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Strength Training (Follicular Phase)
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</h2>
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<p className="text-sm text-zinc-600 dark:text-zinc-400 mb-4">
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Mon/Wed/Fri during follicular phase (20-25 min per session)
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</p>
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<div className="bg-white dark:bg-zinc-900 rounded-lg border">
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<table className="w-full">
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<thead>
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<tr className="border-b">
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<th className="text-left p-3 font-medium">Exercise</th>
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<th className="text-left p-3 font-medium">Sets × Reps</th>
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</tr>
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</thead>
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<tbody>
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{STRENGTH_EXERCISES.map((exercise) => (
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<tr key={exercise.name} className="border-b last:border-0">
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<td className="p-3">{exercise.name}</td>
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<td className="p-3 text-zinc-600 dark:text-zinc-400">
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{exercise.sets}
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</td>
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</tr>
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))}
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</tbody>
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</table>
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</div>
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</section>
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{/* Rebounding Techniques */}
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<section>
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<h2 className="text-lg font-semibold mb-4">
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Rebounding Techniques
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</h2>
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<p className="text-sm text-zinc-600 dark:text-zinc-400 mb-4">
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Adjust your rebounding style based on your current phase
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</p>
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<div className="grid gap-3 md:grid-cols-2">
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{REBOUNDING_TECHNIQUES.map((item) => (
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<div
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key={item.phase}
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className="bg-white dark:bg-zinc-900 rounded-lg border p-4"
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>
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<h3 className="font-medium">{item.phase}</h3>
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<p className="text-sm text-zinc-600 dark:text-zinc-400 mt-1">
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{item.techniques}
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</p>
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</div>
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))}
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</div>
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</section>
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{/* Weekly Schedule Reference */}
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<section>
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<h2 className="text-lg font-semibold mb-4">Weekly Guidelines</h2>
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<div className="space-y-4">
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<div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
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<h3 className="font-medium">Menstrual Phase (Days 1-3)</h3>
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<ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
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<li>Morning: 10-15 min gentle rebounding</li>
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<li>Evening: 15-20 min restorative movement</li>
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<li>No strength training</li>
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</ul>
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</div>
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<div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
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<h3 className="font-medium">Follicular Phase (Days 4-14)</h3>
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<ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
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<li>Mon/Wed/Fri: Strength training (20-25 min)</li>
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<li>Tue/Thu: Active recovery rebounding (20 min)</li>
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<li>Weekend: Choose your adventure</li>
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</ul>
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</div>
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<div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
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<h3 className="font-medium">
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Ovulation + Early Luteal (Days 15-24)
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</h3>
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<ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
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<li>Days 15-16: Peak performance (25-30 min strength)</li>
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<li>
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Days 17-21: Modified strength (reduce intensity 10-20%)
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</li>
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</ul>
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</div>
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<div className="bg-white dark:bg-zinc-900 rounded-lg border p-4">
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<h3 className="font-medium">Late Luteal Phase (Days 22-28)</h3>
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<ul className="text-sm text-zinc-600 dark:text-zinc-400 mt-2 list-disc pl-5 space-y-1">
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<li>Daily: Gentle rebounding only (15-20 min)</li>
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<li>Optional light bodyweight Mon/Wed if feeling good</li>
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<li>Rest days: Tue/Thu/Sat/Sun</li>
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</ul>
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</div>
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</div>
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</section>
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</div>
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)}
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</div>
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);
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}
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