Get recovery state

What your assistant is told

Per-muscle recovery snapshot, right now — for the calling user by default, or for one of your coached clients when clientHandle is supplied (PT5). Use this when the user asks what to train today, or when you want to suggest a session that targets fresh muscles and skips fatigued ones. For every muscle in the catalog: when the user last trained it (lastTrainedAt, nullable when never trained), how many hours have elapsed since (hoursSinceLast), the muscle's recovery window (recoveryWindowHours — 48 h for small muscles like biceps and calves, 72 h for medium muscles like chest and back, 96 h for large like quads and hamstrings), and a 0–100 recoveryPct capped at 100 (100 = fully recovered or never trained). v1 model: linear recovery from last-trained, no volume weighting yet. Treat recoveryPct < 60 as still meaningfully fatigued. Untrained muscles report 100 — don't read that as a recommendation to hit them today, ask the user about their split first.