Add interactive rounds functionality for HIIT workouts, refactor timer state management, navigation, integrate CardioWorkouts into main page, implement scoped CSS styling, and improve HIIT workout UX

TESTING.md

@@ -0,0 +1,211 @@
+# Testing Guide - Unbroken Tactical Barbell Tracker
+
+This guide explains how to test different workouts and training blocks without manually progressing through the entire program.
+
+## Testing Different Workouts via IndexedDB
+
+The app stores workout progress in IndexedDB, which can be modified directly in the browser to test different workout types (HIIT, LISS, strength, etc.) without completing entire blocks.
+
+### Method 1: Browser DevTools (Recommended)
+
+1. **Start the development server:**
+   ```bash
+   npm run dev
+   ```
+
+2. **Open the app in your browser:**
+   - Navigate to http://localhost:5173
+
+3. **Open Browser DevTools:**
+   - Press F12 or right-click → Inspect
+   - Go to the "Application" tab (Chrome) or "Storage" tab (Firefox)
+
+4. **Navigate to IndexedDB:**
+   - Expand "IndexedDB" in the left sidebar
+   - Find "UnbrokenTracker" database
+   - Expand it to see object stores:
+     - `workoutState` - Contains current progress (week, day, completed workouts)
+     - `trainingPlanState` - Contains the custom training plan
+     - `exerciseState` - Contains maxes and rep maxes
+     - `preferencesState` - Contains user preferences
+
+5. **Modify workout progress:**
+   - Click on `workoutState` object store
+   - Find the record with key "data"
+   - Double-click the value to edit the JSON
+   - Modify these fields:
+     ```json
+     {
+       "currentWeek": 1,     // Week number (1-based)
+       "currentDay": 1,      // Day number (1-based, 1-7 for each week)
+       "completedWorkouts": [], // Array of completed workouts
+       "completedSets": {}   // Object tracking completed sets
+     }
+     ```
+
+6. **Examples of useful test values:**
+
+   **Test HIIT workouts (Powerbuilding Block 3):**
+   ```json
+   {
+     "currentWeek": 1,
+     "currentDay": 3,
+     "completedWorkouts": [],
+     "completedSets": {}
+   }
+   ```
+
+   **Test different HIIT variations:**
+   ```json
+   {
+     "currentWeek": 2,
+     "currentDay": 3,
+     "completedWorkouts": [],
+     "completedSets": {}
+   }
+   ```
+
+   **Test LISS workouts (Endurance Block):**
+   ```json
+   {
+     "currentWeek": 1,
+     "currentDay": 2,
+     "completedWorkouts": [],
+     "completedSets": {}
+   }
+   ```
+
+7. **Refresh the page:**
+   - After modifying IndexedDB values, refresh the browser page
+   - Navigate to the "Workout" tab
+   - Click "Start Today's Workout" to see the modified workout
+
+### Method 2: Console Commands
+
+You can also modify the workout state programmatically using the browser console:
+
+1. **Open Browser Console:**
+   - Press F12 → Console tab
+
+2. **Get current state:**
+   ```javascript
+   // Open IndexedDB and read current state
+   const request = indexedDB.open('UnbrokenTracker', 1);
+   request.onsuccess = function(event) {
+     const db = event.target.result;
+     const transaction = db.transaction(['workoutState'], 'readonly');
+     const store = transaction.objectStore('workoutState');
+     const getRequest = store.get('data');
+     getRequest.onsuccess = function() {
+       console.log('Current workout state:', getRequest.result);
+     };
+   };
+   ```
+
+3. **Set new state:**
+   ```javascript
+   // Modify workout state to test different workouts
+   const request = indexedDB.open('UnbrokenTracker', 1);
+   request.onsuccess = function(event) {
+     const db = event.target.result;
+     const transaction = db.transaction(['workoutState'], 'readwrite');
+     const store = transaction.objectStore('workoutState');
+
+     const newState = {
+       currentWeek: 1,    // Change this
+       currentDay: 3,     // Change this (day 3 often has HIIT in powerbuilding blocks)
+       completedWorkouts: [],
+       completedSets: {}
+     };
+
+     store.put(newState, 'data');
+     console.log('Updated workout state:', newState);
+     // Refresh the page after this
+   };
+   ```
+
+## Available Workout Types by Block and Day
+
+### Get Ready Block (Week 1)
+- Day 1: Rest day
+
+### Endurance Block 1 (Weeks 1-8)
+- Days 1, 3, 5: Strength workouts (Overhead Press, Front Squat, Weighted Pull-up)
+- Days 2, 4, 6: LISS cardio (running, various durations)
+- Day 7: Rest
+
+### Powerbuilding Block 3 (Weeks 1-3) - Contains HIIT
+- Days 1, 4: Strength + Hypertrophy workouts
+- **Day 3: HIIT workout** - "Reset-20" activity
+  - Week 1: 20 seconds, 5 rounds
+  - Week 2: 15 seconds, 4 rounds  
+  - Week 3: 15 seconds, 4 rounds
+- Days 2, 5: Hypertrophy workouts
+- Days 6, 7: Rest
+
+### Bodybuilding Block (Weeks 1-3)
+- Days 1, 3, 4: Hypertrophy workouts
+- Day 2, 5: Hypertrophy workouts
+- **Day 3: HIIT workout** - "Hill Sprints"
+  - Week 1: 3 rounds
+  - Week 2: 5 rounds
+  - Week 3: 7 rounds
+- Days 6, 7: Rest
+
+### Strength Block (Weeks 1-6)
+- Days 1, 2, 4, 5: Strength workouts
+- **Days 3, 6: HIIT workouts** - Various activities (Tempo Run, 600m Resets, GC 9)
+- Day 7: Rest
+
+## Quick Testing Scenarios
+
+### Test HIIT Timer Functionality
+1. Set `currentWeek: 1, currentDay: 3` (Powerbuilding Block 3)
+2. Refresh page and start workout
+3. Test round progression, pause/resume, reset functionality
+
+### Test LISS Timer Functionality  
+1. Set `currentWeek: 1, currentDay: 2` (Endurance Block 1)
+2. Refresh page and start workout
+3. Test timer countdown, pause/resume functionality
+
+### Test Different HIIT Variations
+1. **Short rounds:** Set to Powerbuilding Block 3, Week 2/3 (15s rounds)
+2. **Longer rounds:** Set to Powerbuilding Block 3, Week 1 (20s rounds)
+3. **Different activities:** Set to Strength Block for "Tempo Run" or "600m Resets"
+
+## Reset Progress for Clean Testing
+
+To start fresh testing:
+
+1. **Via Settings Page:**
+   - Navigate to Settings tab
+   - Click "Reset All Progress"
+   - Confirm the reset
+
+2. **Via Console:**
+   ```javascript
+   // Clear all IndexedDB data
+   const request = indexedDB.open('UnbrokenTracker', 1);
+   request.onsuccess = function(event) {
+     const db = event.target.result;
+     const storeNames = ['workoutState', 'trainingPlanState', 'exerciseState', 'preferencesState'];
+
+     storeNames.forEach(storeName => {
+       const transaction = db.transaction([storeName], 'readwrite');
+       const store = transaction.objectStore(storeName);
+       store.clear();
+     });
+
+     console.log('All data cleared');
+     // Refresh the page after this
+   };
+   ```
+
+## Notes
+
+- Always refresh the page after modifying IndexedDB data
+- The app will automatically load the new state on page refresh
+- Component-level timer state (HIIT/LISS timers) resets automatically when components re-render
+- Workout state persistence only applies to training progression, not UI timer state
+- Test on development server (`npm run dev`) for best debugging experience

src/lib/blockTemplates.ts

@@ -2,6 +2,15 @@
 // Contains workout configuration templates for different training blocks
 
 export const blockTemplates = {
+  getready: {
+    weeks: [
+      {
+        days: [
+          { type: "rest" }
+        ]
+      }
+    ]
+  },
   endurance1: {
     weeks: [
       {

src/lib/stores.ts

@@ -3,27 +3,6 @@ import { writable } from 'svelte/store'
 import type { CompletedWorkout, CustomPlanBlock } from '$lib/types'
 
 // Store interfaces
-interface UIState {
-  activeTab: string
-  showResetConfirm: boolean
-  restTimer: {
-    isActive: boolean
-    timeLeft: number
-    totalTime: number
-    workoutType: 'strength' | 'hypertrophy' | null
-    phase: 'initial' | 'extended'
-    startTime: number
-  }
-  lissTimer: {
-    isActive: boolean
-    isPaused: boolean
-    timeLeft: number
-    totalTime: number
-    startTime: number
-    pausedTime: number
-  }
-}
-
 interface WorkoutState {
   currentWeek: number
   currentDay: number
@@ -180,32 +159,8 @@ const createPersistedStore = <T>(
   }
 }
 
-// UI Store (not persisted - transient state)
-const defaultUIState: UIState = {
-  activeTab: 'overview',
-  showResetConfirm: false,
-  restTimer: {
-    isActive: false,
-    timeLeft: 0,
-    totalTime: 0,
-    workoutType: null,
-    phase: 'initial',
-    startTime: 0
-  },
-  lissTimer: {
-    isActive: false,
-    isPaused: false,
-    timeLeft: 0,
-    totalTime: 0,
-    startTime: 0,
-    pausedTime: 0
-  }
-}
-
-export const uiStore = writable<UIState>(defaultUIState)
-
 // Workout Store (persisted)
-const defaultWorkoutState: WorkoutState = {
+export const defaultWorkoutState: WorkoutState = {
   currentWeek: 1,
   currentDay: 1,
   completedWorkouts: [],
@@ -215,8 +170,9 @@ const defaultWorkoutState: WorkoutState = {
 export const workoutStore = createPersistedStore('workoutState', defaultWorkoutState)
 
 // Training Plan Store (persisted)  
-const defaultTrainingPlanState: TrainingPlanState = {
+export const defaultTrainingPlanState: TrainingPlanState = {
   customPlan: [
+    { name: "Get Ready", weeks: 1, type: "getready" },
     { name: "Endurance Block 1", weeks: 8, type: "endurance1" },
     { name: "Powerbuilding Block 1", weeks: 3, type: "powerbuilding1" },
     { name: "Powerbuilding Block 2", weeks: 3, type: "powerbuilding2" },
@@ -233,7 +189,7 @@ const defaultTrainingPlanState: TrainingPlanState = {
 export const trainingPlanStore = createPersistedStore('trainingPlanState', defaultTrainingPlanState)
 
 // Exercise Store (persisted)
-const defaultExerciseState: ExerciseState = {
+export const defaultExerciseState: ExerciseState = {
   maxes: { 
     benchpress: 100, 
     squat: 120, 
@@ -251,7 +207,7 @@ const defaultExerciseState: ExerciseState = {
 export const exerciseStore = createPersistedStore('exerciseState', defaultExerciseState)
 
 // Preferences Store (persisted)
-const defaultPreferencesState: PreferencesState = {
+export const defaultPreferencesState: PreferencesState = {
   weightUnit: 'kg'
 }
 

src/lib/types.ts

@@ -58,35 +58,6 @@ export interface CompletedWorkout {
   details: Workout;
 }
 
-export interface AppState {
-  activeTab: string;
-  currentWeek: number;
-  currentDay: number;
-  completedWorkouts: CompletedWorkout[];
-  customPlan: CustomPlanBlock[];
-  maxes: Record<string, number>;
-  tenRMs: Record<string, number>;
-  weightUnit: string;
-  completedSets: Record<string, boolean>;
-  showResetConfirm: boolean;
-  restTimer: {
-    isActive: boolean;
-    timeLeft: number;
-    totalTime: number;
-    workoutType: 'strength' | 'hypertrophy' | null;
-    phase: 'initial' | 'extended';
-    startTime: number;
-  };
-  lissTimer: {
-    isActive: boolean;
-    isPaused: boolean;
-    timeLeft: number;
-    totalTime: number;
-    startTime: number;
-    pausedTime: number;
-  };
-}
-
 export interface WarmupSet {
   weight: number;
   reps: number;

src/routes/api/workout/complete/+server.ts

@@ -34,7 +34,11 @@ export async function POST({ request }) {
     const blockTemplate = blockTemplates[blockType as keyof typeof blockTemplates]
     const maxWeeks = blockTemplate?.weeks?.length || 8
 
-    if (newDay > 7) {
+    // Check if the next day exists in the current week
+    const currentWeekTemplate = blockTemplate?.weeks?.[currentWeek - 1]
+    const maxDaysInCurrentWeek = currentWeekTemplate?.days?.length || 7
+
+    if (newDay > maxDaysInCurrentWeek) {
       newDay = 1
       newWeek++
       if (newWeek > maxWeeks) {