powerhouse-rp-toolkit/FATIGUE_UPGRADE_COMPLETE.md

Renaissance Periodization Training Toolkit for PowerHouseATX

# 🔥 Enhanced Fatigue & MRV Detection - UPGRADE #3 COMPLETE

## ✅ **IMPLEMENTATION SUMMARY**

The Enhanced Fatigue & MRV Detection system has been successfully implemented, replacing the DOMS-only trigger with a comprehensive **rep-strength-drop + joint-ache scale** and **SFR (Stimulus-to-Fatigue Ratio)** test for more accurate and earlier deload detection.

---

## 🎯 **KEY FEATURES IMPLEMENTED**

### **1. Enhanced Feedback Model**

- ✅ **Joint Ache Scale** (0-3): None → Mild → Moderate → Pain
- ✅ **Performance Change** (+1 PR, 0 same, -1 drop): Tracks strength trends
- ✅ **Baseline Strength Tracking**: Captures week 1 top-set loads
- ✅ **Rep Strength Drop Detection**: Triggers at <97% of baseline

### **2. SFR (Stimulus-to-Fatigue Ratio) Algorithm**

```javascript
// Enhanced fatigue calculation
const fatigue = soreness + jointAche + (perfChange < 0 ? 2 : 0);
const stimulus = pump + disruption;
const SFR = stimulus / (fatigue || 1);

// High fatigue if SFR ≤ 1 OR strength drop detected
return SFR <= 1 || strengthDrop;
```

### **3. Earlier Deload Triggers**

- ✅ **One Bad Week Rule**: Deload can fire after just **one** week where SFR ≤ 1 or rep-strength drops <-3%
- ✅ **Enhanced shouldDeload()**: Includes fatigue-based MRV detection
- ✅ **Console Logging**: Shows `hitMRV: true (fatigue)` when strength dips
- ✅ **Manual DOMS Check Removed**: Fully replaced with intelligent system

---

## 🔧 **FILES MODIFIED**

### **Core Algorithm Changes:**

1. **`js/algorithms/fatigue.js`** → Added `isHighFatigue()` function with SFR calculation
2. **`js/core/trainingState.js`** → Added baseline strength tracking and rep strength drop detection
3. **`js/algorithms/volume.js`** → Integrated fatigue detection into auto-progression
4. **`js/ui/feedbackFormUI.js`** → Extended feedback collection for new fields
5. **`index.html`** → Added Joint Ache and Performance Change UI inputs

### **Enhanced UI Integration:**

6. **`js/ui/globals.js`** → Updated mock feedback generators and exposed new functions
7. **`js/algorithms/effort.js`** → Enhanced weekly simulation with fatigue fields

---

## 🧪 **TESTING FRAMEWORK**

Created comprehensive test suite: `test-enhanced-fatigue.html`

**Test Coverage:**

- ✅ **SFR Calculation**: Various fatigue/stimulus combinations
- ✅ **Strength Drop Detection**: Baseline comparison at 97% threshold
- ✅ **Integration Testing**: Complete isHighFatigue() validation
- ✅ **Early Deload Triggering**: One-week deload demonstration
- ✅ **Complete System Demo**: 4-week progressive fatigue simulation

---

## 📊 **ALGORITHM EXAMPLES**

### **Scenario 1: High Fatigue (SFR ≤ 1)**

```
Input:  soreness=3, jointAche=2, perfChange=-1, pump=1, disruption=1
Fatigue: 3 + 2 + 2 = 7 (performance penalty)
Stimulus: 1 + 1 = 2
SFR: 2/7 = 0.29 ≤ 1 → 🔴 HIGH FATIGUE
Result: hitMRV(muscle), force recovery session
```

### **Scenario 2: Strength Drop**

```
Input:  baseline=100kg, lastLoad=95kg
Drop: (100-95)/100 = 5% > 3% threshold → 🔴 STRENGTH DROP
Result: hitMRV(muscle), force recovery session
```

### **Scenario 3: Normal Training**

```
Input:  soreness=1, jointAche=0, perfChange=0, pump=3, disruption=3
Fatigue: 1 + 0 + 0 = 1
Stimulus: 3 + 3 = 6
SFR: 6/1 = 6.0 > 1 AND no strength drop → 🟢 NORMAL
Result: Continue progression
```

---

## 🎮 **HOW TO USE**

### **In Main Application:**

1. **Daily Planning** → Submit Feedback Form
2. **New Fields Available:**
   - Joint Ache Level (0-3 slider)
   - Performance Change (dropdown: PR/Same/Drop)
3. **System automatically detects high fatigue and triggers earlier deloads**

### **In Test Suite:**

1. Open `test-enhanced-fatigue.html`
2. Run each test to see algorithm components
3. **Complete Demo** shows 4-week progression with fatigue buildup

---

## 🏆 **UPGRADE BENEFITS**

### **Before (DOMS-only):**

- Manual deload decisions
- Often too late (2+ weeks of overreaching)
- Single-factor assessment (soreness only)
- No objective performance tracking

### **After (Enhanced Fatigue Detection):**

- ✅ **Automated early detection** (1 week)
- ✅ **Multi-factor assessment** (soreness + joint ache + performance + strength)
- ✅ **Objective strength tracking** (rep-strength drop)
- ✅ **Mathematical precision** (SFR calculation)
- ✅ **Prevents overtraining** before it becomes problematic

---

## 📈 **INTEGRATION STATUS**

- ✅ **Volume System**: Integrated with auto-progression
- ✅ **RIR Schedule**: Works with weekly load adjustments
- ✅ **Chart System**: Updates show recovery sessions
- ✅ **Training State**: Tracks baseline and current performance
- ✅ **UI/UX**: Seamless user experience with new inputs

---

## 🎯 **SUCCESS CRITERIA MET**

✅ **Deload can fire after ONE bad week** where SFR ≤ 1 or rep-strength drops <-3%  
✅ **Console log shows** `hitMRV: true (fatigue)` the first week strength dips  
✅ **Manual DOMS-only check** is fully removed and replaced  
✅ **Rep-strength-drop + joint-ache scale** implemented  
✅ **SFR test** integrated into volume progression logic

---

## 🚀 **UPGRADE #3 STATUS: COMPLETE**

The Enhanced Fatigue & MRV Detection system is now **fully operational** and represents a significant advancement in intelligent training load management. The system can now detect overreaching patterns much earlier and more accurately than traditional DOMS-based approaches.

**Next Steps:** System is ready for real-world training applications with the enhanced fatigue detection providing more nuanced and timely deload recommendations.