FitPulse — Fitness Intelligence API

Custom workout plan — weekly schedule with exercises, sets, reps, rest, progression, and gear list with Amazon links. Tailored to goal, equipment, level, and days/week.

Exercise form guide — muscles worked, setup, execution cues, common mistakes with fixes, variations, programming by level, and gear with Amazon links.

Macro and nutrition targets — daily calories, protein/carbs/fat, meal timing, pre/post-workout nutrition, high-priority foods, sample day.

Evidence-based supplement analysis — Tier 1 (strong) and Tier 2 (moderate) supplements with dose, timing, Amazon links, skip list, and safety notes.

Injury recovery protocol — see-doctor flags, timeline, 3-phase rehab with exercises (acute/subacute/strengthening), return-to-sport criteria, prevention tips.

Evidence-graded supplement efficacy tier list — Tier 1 (strong evidence) through Tier 3 (weak/inconclusive) ranking for 30+ supplements with dosing, timing, interaction warnings, and budget-sensitive picks. Accounts for WADA-banned substances by sport.

Sports medicine rehabilitation protocol — phased return-to-sport stages (acute, sub-acute, strength restoration, sport-specific, return-to-play) with progression criteria, red flags, and cross-training alternatives. Covers ACL/MCL/PCL, rotator cuff, hamstring, Achilles, plantar fasciitis, shin splin

Athletic sleep optimization — sleep architecture and recovery, sleep hygiene protocol, circadian training timing, travel/jet-lag management, CBT-I techniques, and pre-competition anxiety management. Quantifies sleep-debt performance cost.

Training plateau diagnosis and breakthrough protocol — identifies cause (accommodation, metabolic adaptation, overtraining, sleep debt, stress) and returns a structured 4-week plan adjusting training variables and nutrition.

Race training plan built backwards from event date — periodized base/build/peak/taper phases with weekly volume progression, key workouts, fueling strategy, and race-day pacing plan. Covers 5K through Ironman, OCR, cycling sportives, open-water swims.