Recover

<p align="center"> <img src="public/logo.svg" width="88" alt="Recover logo"> </p> <h1 align="center">Recover</h1> <p align="center"><b>Your training and recovery, in one calm place — self-hosted and free.</b></p> <p align="center"> <a href="https://github.com/crunchynapkin404/Recover/actions/workflows/ci.yml"><img src="https://github.com/crunchynapkin404/Recover/actions/workflows/ci.yml/badge.svg" alt="CI"></a> <a href="https://github.com/crunchynapkin404/Recover/releases"><img src="https://img.shields.io/github/v/release/crunchynapkin404/Recover" alt="Release"></a> <a href="LICENSE"><img src="https://img.shields.io/badge/license-AGPL--3.0-blue" alt="License: AGPL-3.0"></a> </p> <p align="center"> <img src="docs/screenshots/dashboard.png" width="24%" alt="Dashboard with readiness score"> <img src="docs/screenshots/coach.png" width="24%" alt="AI coach chat citing real metrics"> <img src="docs/screenshots/log.png" width="24%" alt="Performance log with training stress balance"> <img src="docs/screenshots/journal.png" width="24%" alt="Behavior journal with wellness sliders"> </p> Recover is a health and training companion you run on your own hardware: readiness scoring, training load, a behavior journal, and an AI coach — without the subscription, the wearable lock-in, or anyone else holding your data. It pulls wellness (HRV, resting HR, sleep) and activities from intervals.icu into your own Postgres, computes a daily readiness score from _your_ personal baselines — not population norms — and shows it on one calm dashboard. ## Your Claude, your training data The part we care most about: Recover ships a **built-in MCP server**, so claude.ai, Claude Code, or any MCP client can read your readiness, wellness, and training load with a scoped, revocable token. > **You:** How has my week been? Should I still do intervals tomorrow? > > **Claude** _(via your Recover MCP connector)_: Your readiness is 66 (amber) > — HRV 63.8 ms against a 65 ms baseline, TSB −1.9 after Saturday's long ride… The in-app coach uses the same tools with your own LLM key — Anthropic, or any OpenAI-compatible endpoint including a fully local Ollama. Keys are encrypted (AES-256-GCM) in your database; nothing phones home. ## Features - **Readiness score** from 60-day rolling personal baselines: HRV (40%), resting HR (25%), sleep (20%), form/TSB (15%) — with an honest "calibrating" state until enough history exists, and a component breakdown explaining every score. - **intervals.icu sync** — wellness, activities, and training load, kept fresh by an in-process scheduler. **Strava OAuth** as a second source, with provenance tracking (Strava data is excluded from AI context by default, per Strava's API terms). - **Analytics depth** — open any activity for stream charts (HR, power, pace, elevation) and laps; track fitness with CTL/ATL/TSB over 30–365 day ranges; watch HRV, resting HR, and sleep trend against your personal baselines. - **AI coach** — evidence-based endurance-coach persona that cites the actual numbers from your data, adapts its tone to your readiness band, and refuses to program through injury or illness. BYO key: Anthropic or any OpenAI-compatible endpoint (Ollama included). Features: - **Coach Memory** — persistent knowledge store (goals, injuries, race calendar) injected into every conversation - **Thinking Modes** — Quick (haiku/flash) or Deep (opus/sonnet) per message - **Proactive Insights** — morning message generated from overnight sync data, visible on dashboard - **Ghost Mode** — ephemeral threads that auto-purge after 24h - **Personalities** — Analytical, Encouraging, or Direct tone presets - **Overtraining Warnings** — automatic alerts on sustained HRV suppression or RHR spikes - **MCP server** — stateless streamable-HTTP endpoint at `/api/mcp` with hashed, scoped (`read` / `write:wellness`), revocable bearer tokens and rate limiting. 14 tools: readiness, wellness, fitness summary, training load (weekly load/duration/distance trend + CTL/ATL/TSB), power curve, pace curve, best efforts, activity detail, activity list, athlete profile, log-wellness, remember/forget (coach memory). - **Installable PWA** — add it to your phone's home screen; a push notification delivers your readiness score every morning, and pull-to-refresh or the sync chip pulls fresh data on demand. - **Behavior journal** — mood, energy, soreness, stress, tags, and notes alongside synced vitals. - **Multi-user, invite-only** — built for one owner and a handful of friends, with complete data isolation. - **Boring operations** — one app container plus Postgres. No Redis, no queue, idempotent sync jobs, health endpoint, migrations applied automatically on boot. ## Quickstart ```bash git clone https://github.com/crunchynapkin404/Recover.git cd Recover cp .env.example .env # then set ENCRYPTION_KEY, BETTER_AUTH_SECRET, OWNER_EMAIL, OWNER_PASSWORD docker compose up -d ``` Open http://localhost:3000, sign in with your owner credentials, and paste your intervals.icu API key under **Settings → intervals.icu**. Details, tunnel setup, upgrading, and troubleshooting: [docs/SELF-HOSTING.md](docs/SELF-HOSTING.md). Want to poke around without real data? `SEED_DEMO=1 npm run db:seed-demo` fills a demo account with 90 days of plausible training history (see [CONTRIBUTING.md](CONTRIBUTING.md)). ## Connect Claude 1. **Settings → MCP API Tokens** → create a token (shown once). 2. Expose your instance (Cloudflare tunnel profile is built in) or use it on your LAN. 3. Add a custom connector in claude.ai (or `claude mcp add --transport http`) pointing at your instance's `/api/mcp` endpoint with the token as a bearer token. **Live demo instance:** [recover.bartabraas.nl](https://recover.bartabraas.nl/) 4. Ask Claude about your training. ## Status & roadmap **Current release: v0.4.0** — Coach Intelligence. The full stack: sync, readiness, dashboard, journal, analytics depth, installable PWA with morning push notifications, AI coach with memory/personalities/proactive insights, 14 MCP tools including power/pace curves and best efforts. Next up: Training Intelligence (v0.5) — AI-generated periodized plans, calendar integration, and inline chart artifacts. The full plan lives in [docs/ROADMAP.md](docs/ROADMAP.md). An honest hobby project built for one owner and about ten friends. If it's useful to you, self-host it and make it yours. Issues and PRs welcome — see [CONTRIBUTING.md](CONTRIBUTING.md). ## Stack Next.js 16 · TypeScript · Postgres + Drizzle · Better Auth · Tailwind + shadcn · Recharts · Vercel AI SDK · @modelcontextprotocol/sdk ## License AGPL-3.0 — see [LICENSE](LICENSE).