[OCaml] High Intensity Training Online
Refine domain interfaces from philosophy review
- Exercise is a property of an individual set, not of a set group: a group may span exercises (superset, pre-exhaust), so validation and performance reporting are keyed per set. - Drop Working_sets from set_scheme entirely. One working set per exercise is nominal and not configurable; deviation exists only at log time as acknowledged extra volume. - Warm-ups become a ramp: a list rather than at most one. - Anything prescribed is derived from logged evidence and carries it: 'a Progression.prescribed = { value; evidence; status }. Both exercise targets (Progression.prescribe) and rest windows (Recovery.prescribe) follow this shape. Recovery base now belongs to the routine. - Workout prescription takes a lookup function returning past logged workouts, from which targets are calculated. - Sessions record an end timestamp, giving workout duration. - Volume (load x reps) tracked per exercise and per workout as a diagnostic; under Heavy Duty rising volume is a warning, not progress. Still deferred pending a decision: the intensity factor metric. Verified: dune build, @check, @fmt, and runtest all green.
Changed files
lib/core/progression.ml
@@ -11,6 +11,9 @@
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let evaluate ~history:_ = failwith "TODO"
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let beats ~previous:_ ~current:_ = failwith "TODO"
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Added:
type 'a prescribed = { value : 'a; evidence : sample list; status : t }
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Added:
[@@warning "-69"]
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Added:
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type band = Below_range | In_range | Above_range
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let classify ~target_reps:_ _ = failwith "TODO"
@@ -19,4 +22,5 @@
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| Add_reps of { load : Units.Weight.t; min_reps : Units.Reps.t }
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| Add_load of { min_load : Units.Weight.t; reps : Units.Reps.t }
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Removed:
let next_target ~target_reps:_ ~previous:_ = failwith "TODO"
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Added:
let prescribe ~target_reps:_ ~evidence:_ = failwith "TODO"
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Added:
let volume _ = failwith "TODO"
lib/core/progression.mli
@@ -1,7 +1,9 @@
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Removed:
(** Progression: an observation about past working-set performance, distinct
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Removed:
from {!Hito_core.Routine.Prescription}. Encodes the HD imperative — beat the
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last session; add reps within the prescribed band, then add load. *)
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Added:
(** Progression: what the evidence says about past performance, and what it
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prescribes next. Distinct from {!Hito_core.Routine.Prescription} (the plan).
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Encodes the HD imperative — beat the last session; add reps within the
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prescribed band, then add load. *)
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Added:
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type t = Progressing | Stalled
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val equal : t -> t -> bool
@@ -16,6 +18,17 @@
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val beats : previous:sample -> current:sample -> bool
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(** Progressive overload: heavier, or equal load for more reps. *)
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(** {1 Prescription from evidence}
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Anything prescribed is derived from logged evidence and carries both the
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evidence and the status computed from it. *)
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type 'a prescribed = {
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value : 'a;
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evidence : sample list; (** Oldest-first history the value came from. *)
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status : t; (** What that evidence showed. *)
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}
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(** Where a performance fell relative to the prescribed band. *)
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type band =
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| Below_range (** Load too heavy. *)
@@ -30,4 +43,12 @@
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| Add_load of { min_load : Units.Weight.t; reps : Units.Reps.t }
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(** Band exceeded: raise load, reset to the band's bottom. *)
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Removed:
val next_target : target_reps:Units.Rep_range.t -> previous:sample -> target
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Added:
val prescribe :
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target_reps:Units.Rep_range.t -> evidence:sample list -> target prescribed
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(** The next target, justified by the evidence it was computed from. *)
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(** {1 Metrics} *)
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val volume : sample list -> float
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(** Σ (load × reps), in kilogram-reps. Tracked as a diagnostic: under Heavy Duty
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rising volume is a warning, not an achievement. *)
lib/core/recovery.ml
@@ -9,12 +9,14 @@
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let hours _ = failwith "TODO"
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let days _ = failwith "TODO"
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Removed:
let recommended_recovery ~base:_ ~progression:_ = failwith "TODO"
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let duration_to_seconds _ = failwith "TODO"
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module type CLOCK = sig
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val now : unit -> timestamp
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end
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let prescribe ~base:_ ~evidence:_ = failwith "TODO"
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type readiness =
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| Ready
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| Recovering of { elapsed : duration; recommended : duration }
@@ -32,6 +34,9 @@
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~acknowledged:_ =
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failwith "TODO"
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Added:
let end_session _ _ = failwith "TODO"
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let started_at _ = failwith "TODO"
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let ended_at _ = failwith "TODO"
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let elapsed _ = failwith "TODO"
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let overridden_recovery _ = failwith "TODO"
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let pp_session _ _ = failwith "TODO"
lib/core/recovery.mli
@@ -1,10 +1,9 @@
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Removed:
(** The recovery model (invariant #2).
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(** Recovery: systemic and time-based — training is a whole-body stressor, so a
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workout gates the next one regardless of what it targeted.
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Recovery is systemic and time-based: training is a whole-body stressor, so a
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heavy workout gates the next one regardless of which movements it targeted.
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Gating is advisory, not inviolable — {!start_session} warns when the window
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has not elapsed, and only {!start_session_overriding_recovery} proceeds
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anyway, recording the override. Time is injected via {!CLOCK}. *)
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Gating is advisory, not inviolable: {!start_session} refuses when the window
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has not elapsed, and only {!start_session_overriding_recovery} proceeds,
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recording the override. Time is injected via {!CLOCK}. *)
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(** {1 Time} *)
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@@ -17,15 +16,24 @@
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val hours : int -> duration
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val days : int -> duration
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val duration_to_seconds : duration -> int
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Removed:
val recommended_recovery :
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base:duration -> progression:Progression.t -> duration
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(** Adaptive window: a stall lengthens rest (fuller recovery, not more work). *)
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module type CLOCK = sig
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val now : unit -> timestamp
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end
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Added:
(** {1 Prescribed recovery}
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Like exercise prescription, the rest window is derived from logged evidence
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and carries the justification for the figure. *)
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val prescribe :
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base:duration ->
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evidence:Progression.sample list ->
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duration Progression.prescribed
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(** [base] is the routine's nominal window; a stall lengthens it — fuller
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recovery rather than more work. *)
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(** {1 Readiness} *)
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type readiness =
@@ -48,8 +56,7 @@
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last_workout:timestamp option ->
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recommended:duration ->
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(session, error) result
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(** [Ok] iff recovered; [last_workout] is [None] for the very first workout
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(always ready). *)
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(** [last_workout] is [None] for the first workout. *)
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val start_session_overriding_recovery :
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(module CLOCK) ->
@@ -59,9 +66,16 @@
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session
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(** Always succeeds; records an {!override_reason}. *)
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val end_session : (module CLOCK) -> session -> session
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(** Stamp the session's end, fixing its {!elapsed} duration. *)
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val started_at : session -> timestamp
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val ended_at : session -> timestamp option
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val elapsed : session -> duration option
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(** Wall-clock duration, once ended. Feeds the intensity metric. *)
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val overridden_recovery : session -> override_reason option
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(** [Some _] iff the session was started early. *)
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(** [Some _] iff started early. *)
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val pp_session : Format.formatter -> session -> unit
lib/core/routine.ml
@@ -1,28 +1,12 @@
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(* Minimal stubs only; implementation deferred until after the review gate. *)
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Removed:
type set_scheme = Single_working_set | Working_sets of int
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let is_high_intensity_compliant _ = failwith "TODO"
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module Prescription = struct
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type t = unit
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Removed:
let make ~exercise:_ ~target_reps:_ ~set_scheme:_ ~allowed_substitutes:_ =
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failwith "TODO"
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Removed:
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let make ~exercise:_ ~target_reps:_ ~allowed_substitutes:_ = failwith "TODO"
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let exercise _ = failwith "TODO"
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let target_reps _ = failwith "TODO"
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let set_scheme _ = failwith "TODO"
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let allowed_substitutes _ = failwith "TODO"
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type guidance = {
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band : Progression.band;
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next : Progression.target;
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compliant : bool;
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}
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[@@warning "-69"]
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let evaluate _ ~performance:_ ~compliant:_ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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end
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@@ -32,6 +16,7 @@
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let make ~name:_ ~prescriptions:_ = failwith "TODO"
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let name _ = failwith "TODO"
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let prescriptions _ = failwith "TODO"
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let recovery_base _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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let ideal_routine = ()
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let consolidation_routine = ()
lib/core/routine.mli
@@ -1,45 +1,22 @@
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(** Routines and prescriptions.
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A prescription is the plan for one exercise (movement, target reps, set
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scheme, allowed substitutes); a routine is an ordered list of them. Kept
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separate from {!Hito_core.Workout} (plan vs performed) and
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{!Hito_core.Progression} (plan vs observation). Substitutes must be on the
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exercise's catalog whitelist, so a routine can only narrow the curated set.
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*)
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A prescription is the plan for one exercise; a routine is an ordered list of
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them. Heavy Duty prescribes exactly one working set per exercise — that is
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nominal and not configurable. Deviation exists only at log time, as
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acknowledged extra volume. *)
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Removed:
type set_scheme = Single_working_set | Working_sets of int
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val is_high_intensity_compliant : set_scheme -> bool
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(** [true] only for [Single_working_set]: Heavy Duty holds that volume beyond
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the minimum interferes with recovery, so [Working_sets n] is an explicit,
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visible deviation. *)
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module Prescription : sig
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type t
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val make :
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exercise:Exercise.t ->
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target_reps:Units.Rep_range.t ->
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set_scheme:set_scheme ->
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allowed_substitutes:Exercise.t list ->
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(t, Exercise.error) result
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val exercise : t -> Exercise.t
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val target_reps : t -> Units.Rep_range.t
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val set_scheme : t -> set_scheme
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val allowed_substitutes : t -> Exercise.t list
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Removed:
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type guidance = {
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band : Progression.band;
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next : Progression.target;
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compliant : bool; (** Whether prescribed volume was respected. *)
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}
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(** Guidance from comparing a performance to this prescription. *)
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val evaluate :
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t -> performance:Progression.sample -> compliant:bool -> guidance
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(** Judge a performed working set against the plan. *)
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val pp : Format.formatter -> t -> unit
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end
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@@ -51,6 +28,11 @@
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val make : name:string -> prescriptions:Prescription.t list -> (t, error) result
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val name : t -> string
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val prescriptions : t -> Prescription.t list
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val recovery_base : t -> Recovery.duration
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(** The routine's nominal rest between sessions; Consolidation rests longer than
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Ideal. Evidence adjusts it (see {!Hito_core.Recovery.prescribe}). *)
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val pp : Format.formatter -> t -> unit
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(** {1 Heavy Duty presets} *)
lib/core/set_group.ml
@@ -3,22 +3,26 @@
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type t = unit
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type extra_volume = { sets : Set.Working.t list; acknowledged : string }
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let straight ?warm_up:_ ?extra:_ ~working:_ () = failwith "TODO"
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let superset ~first:_ ~second:_ ?rest:_ () = failwith "TODO"
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let pre_exhaust ~isolation:_ ~compound:_ = failwith "TODO"
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let straight ?warm_ups:_ ?extra:_ ~working:_ () = failwith "TODO"
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let superset ?warm_ups:_ ~first:_ ~second:_ ?rest:_ () = failwith "TODO"
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let pre_exhaust ?warm_ups:_ ~isolation:_ ~compound:_ () = failwith "TODO"
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type view =
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| Straight of {
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warm_up : Set.Warm_up.t option;
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warm_ups : Set.Warm_up.t list;
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working : Set.Working.t;
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extra : extra_volume option;
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}
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| Superset of Set.Working.t list
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| Pre_exhaust of { isolation : Set.Working.t; compound : Set.Working.t }
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| Superset of { warm_ups : Set.Warm_up.t list; sets : Set.Working.t list }
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| Pre_exhaust of {
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warm_ups : Set.Warm_up.t list;
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isolation : Set.Working.t;
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compound : Set.Working.t;
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}
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let view _ = failwith "TODO"
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let working_sets _ = failwith "TODO"
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let exercises _ = failwith "TODO"
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let warm_ups _ = failwith "TODO"
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let extra_volume _ = failwith "TODO"
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let is_high_intensity_compliant _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
lib/core/set_group.mli
@@ -1,4 +1,7 @@
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(** How working sets are grouped and sequenced within a workout. Each shape is
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(** How working sets are grouped and sequenced within a workout.
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A group may span several exercises (superset, pre-exhaust), so the exercise
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is a property of each individual set, never of the group. Each shape is
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enforced by construction, so every constructor returns a plain group. *)
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type t
@@ -8,14 +11,15 @@
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never silent — they must be acknowledged, as an early workout must be. *)
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val straight :
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?warm_up:Set.Warm_up.t ->
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?warm_ups:Set.Warm_up.t list ->
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?extra:extra_volume ->
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working:Set.Working.t ->
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unit ->
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t
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(** One exercise: the working set, optionally warmed up and extended. *)
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(** One exercise: the working set, optionally preceded by a warm-up ramp. *)
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val superset :
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?warm_ups:Set.Warm_up.t list ->
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first:Set.Working.t ->
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second:Set.Working.t ->
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?rest:Set.Working.t list ->
@@ -23,7 +27,12 @@
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t
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(** Working sets across exercises, back-to-back. *)
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val pre_exhaust : isolation:Set.Working.t -> compound:Set.Working.t -> t
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val pre_exhaust :
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?warm_ups:Set.Warm_up.t list ->
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isolation:Set.Working.t ->
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compound:Set.Working.t ->
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unit ->
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t
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(** Isolation immediately followed by a compound — the signature HD technique.
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*)
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@@ -31,19 +40,23 @@
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type view =
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| Straight of {
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warm_up : Set.Warm_up.t option;
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warm_ups : Set.Warm_up.t list;
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working : Set.Working.t;
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extra : extra_volume option;
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}
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| Superset of Set.Working.t list
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| Pre_exhaust of { isolation : Set.Working.t; compound : Set.Working.t }
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| Superset of { warm_ups : Set.Warm_up.t list; sets : Set.Working.t list }
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| Pre_exhaust of {
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warm_ups : Set.Warm_up.t list;
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isolation : Set.Working.t;
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compound : Set.Working.t;
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}
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val view : t -> view
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val working_sets : t -> Set.Working.t list
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(** Every working set, in order. *)
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(** Every working set, in order. Each carries its own exercise. *)
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val exercises : t -> Exercise.t list
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val warm_ups : t -> Set.Warm_up.t list
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val extra_volume : t -> extra_volume option
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val is_high_intensity_compliant : t -> bool
lib/core/workout.ml
@@ -1,35 +1,38 @@
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(* Minimal stubs only; implementation deferred until after the review gate. *)
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module Logged = struct
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type t = unit
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type error = Set_exercise_not_prescribed of Exercise.id | Already_finished
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let add_group _ _ = failwith "TODO"
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let finish _ _ = failwith "TODO"
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let is_finished _ = failwith "TODO"
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let session _ = failwith "TODO"
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let groups _ = failwith "TODO"
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let working_sets _ = failwith "TODO"
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let performances _ = failwith "TODO"
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let unperformed _ = failwith "TODO"
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let volume _ = failwith "TODO"
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let duration _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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end
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module Prescribed = struct
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type t = unit
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type item = {
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prescription : Routine.Prescription.t;
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exercise : Exercise.t;
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target : Progression.target option;
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target : Progression.target Progression.prescribed option;
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}
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[@@warning "-69"]
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type error = Not_substitutable of Exercise.error
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let create ~routine:_ ~substitutions:_ ~history:_ = failwith "TODO"
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let create ~routine:_ ~substitutions:_ ~logs:_ = failwith "TODO"
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let routine _ = failwith "TODO"
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let items _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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end
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module Logged = struct
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type t = unit
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type error = Exercise_not_prescribed of Exercise.id | Already_finished
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let start ~prescribed:_ ~session:_ = failwith "TODO"
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let add_group _ _ = failwith "TODO"
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let finish _ = failwith "TODO"
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let is_finished _ = failwith "TODO"
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let prescribed _ = failwith "TODO"
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let session _ = failwith "TODO"
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let groups _ = failwith "TODO"
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let guidance _ = failwith "TODO"
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let unperformed _ = failwith "TODO"
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let recovery _ = failwith "TODO"
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let start _ _ _ = failwith "TODO"
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let pp _ _ = failwith "TODO"
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end
lib/core/workout.mli
@@ -2,7 +2,50 @@
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{!Logged} (what happened). Distinct types with a one-way transition, so a
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plan can never be mistaken for a record. *)
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(** This session's plan: a routine instantiated with concrete targets. *)
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(** The record of a performed session. Defined first because a prescription is
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derived from past logs. *)
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module Logged : sig
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type t
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type error =
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| Set_exercise_not_prescribed of Exercise.id
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(** A set's exercise is neither prescribed nor a permitted substitute.
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*)
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| Already_finished
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val add_group : t -> Set_group.t -> (t, error) result
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(** Append a performed group. Every working set's exercise is validated
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individually, since a group may span exercises. *)
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val finish : (module Recovery.CLOCK) -> t -> t
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(** Complete the workout and stamp the session's end. *)
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val is_finished : t -> bool
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val session : t -> Recovery.session
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val groups : t -> Set_group.t list
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val working_sets : t -> Set.Working.t list
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(** Every working set performed, in order. *)
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val performances : t -> (Exercise.id * Progression.sample) list
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(** Each working set's performance, keyed by its own exercise. *)
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val unperformed : t -> Exercise.t list
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(** Prescribed exercises with no logged working set. *)
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(** {1 Workout-level metrics} *)
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Added:
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Added:
val volume : t -> float
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Added:
(** Σ (load × reps) across all working sets. Diagnostic, not a target. *)
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Added:
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Added:
val duration : t -> Recovery.duration option
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Added:
(** Wall-clock time, once finished. *)
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Added:
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Added:
val pp : Format.formatter -> t -> unit
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Added:
end
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Added:
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Added:
(** This session's plan: a routine instantiated with targets derived from logs.
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Added:
*)
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49
module Prescribed : sig
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50
type t
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@@ -10,7 +53,8 @@
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prescription : Routine.Prescription.t;
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exercise : Exercise.t;
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(** The prescribed movement, or a chosen substitute. *)
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Removed:
target : Progression.target option; (** [None] with nothing to beat yet. *)
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Added:
target : Progression.target Progression.prescribed option;
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Added:
(** [None] with no prior evidence. *)
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}
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(** One exercise's plan for this session. *)
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@@ -19,39 +63,19 @@
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val create :
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routine:Routine.t ->
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substitutions:(Exercise.id * Exercise.t) list ->
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Removed:
history:(Exercise.id * Progression.sample) list ->
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Added:
logs:(Exercise.id -> Logged.t list) ->
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(t, error) result
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Removed:
(** Instantiate [routine] for this session, deriving targets from [history].
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Removed:
*)
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Added:
(** Instantiate [routine] for this session. [logs] yields the past logged
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Added:
workouts for an exercise, from which its target is calculated. *)
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70
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val routine : t -> Routine.t
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val items : t -> item list
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Removed:
val pp : Format.formatter -> t -> unit
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Removed:
end
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73
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Removed:
(** The record of a performed session. *)
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Removed:
module Logged : sig
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Removed:
type t
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Removed:
type error = Exercise_not_prescribed of Exercise.id | Already_finished
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Added:
val recovery : t -> Recovery.duration Progression.prescribed
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Added:
(** The rest window prescribed before the next session. *)
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76
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Removed:
val start : prescribed:Prescribed.t -> session:Recovery.session -> t
38
Removed:
39
Removed:
val add_group : t -> Set_group.t -> (t, error) result
40
Removed:
(** Append a performed set group. *)
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Removed:
42
Removed:
val finish : t -> t
43
Removed:
(** Complete the workout; further groups are rejected. *)
44
Removed:
45
Removed:
val is_finished : t -> bool
46
Removed:
val prescribed : t -> Prescribed.t
47
Removed:
val session : t -> Recovery.session
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Removed:
val groups : t -> Set_group.t list
49
Removed:
50
Removed:
val guidance : t -> (Exercise.t * Routine.Prescription.guidance) list
51
Removed:
(** What was performed, judged against the plan. *)
52
Removed:
53
Removed:
val unperformed : t -> Exercise.t list
54
Removed:
(** Prescribed exercises with no logged set group. *)
77
Added:
val start : (module Recovery.CLOCK) -> t -> Recovery.session -> Logged.t
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Added:
(** Begin logging against this plan. *)
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79
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val pp : Format.formatter -> t -> unit
57
81
end