:root{
  --bg:#101419;--bg2:#171f25;--card:#1c252b;--card2:#232f36;--line:#2b383d;--line2:#3b5057;
  --text:#eef5f2;--muted:#a4b5b9;--dim:#7b8f95;--accent:#a9e5c0;--accent-d:#2a403a;--accent-ink:#10231a;
  --warn:#f2c879;--bad:#f09a8a;
  font-family:-apple-system,BlinkMacSystemFont,'SF Pro Text','Helvetica Neue',sans-serif;
  color:var(--text);background:var(--bg);-webkit-text-size-adjust:100%;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html{background:var(--bg)}
body{margin:0;min-height:100dvh;background:var(--bg);overscroll-behavior-y:none}
body.lock{overflow:hidden}
button,input,select,textarea{font:inherit;color:inherit}
button{cursor:pointer;touch-action:manipulation}
.hidden{display:none!important}
.accent,.green{color:var(--accent)}
.muted{color:var(--muted)}
.dim{color:var(--dim)}
.warn{color:var(--warn)}

.top{max-width:600px;margin:auto;padding:calc(env(safe-area-inset-top) + 16px) 18px 0;display:flex;align-items:center;justify-content:space-between}
h1{font-size:34px;letter-spacing:-1.6px;margin:2px 0 0;line-height:1.05}
h2{font-size:21px;letter-spacing:-.4px;margin:0 0 12px}
h3{font-size:16px;margin:0 0 10px}
.eyebrow{font-size:11px;letter-spacing:2px;color:var(--accent);font-weight:700}
.pill{border-radius:999px;background:var(--accent-d);padding:7px 12px;font-size:12px;color:#b8f2d0;font-weight:600;white-space:nowrap}
main{max-width:600px;margin:auto;padding:6px 18px calc(120px + env(safe-area-inset-bottom))}
.lead{margin:18px 0 8px}
.lead h2{font-size:28px;letter-spacing:-.8px;margin:6px 0 0}

.card{background:var(--card);border:1px solid var(--line);border-radius:20px;padding:18px;margin:13px 0}
.card.tint{background:var(--card2)}
.card.hero{background:linear-gradient(160deg,#233a36,#1c252b 70%);border-color:#35504a}
.card h2:last-child,.card h3:last-child{margin-bottom:0}
.grid{display:grid;grid-template-columns:1fr 1fr;gap:10px}
.grid .card{margin:0}
.grid3{display:grid;grid-template-columns:repeat(3,1fr);gap:10px}
.grid3 .card{margin:0;padding:14px}
.stat small{display:block;font-size:10.5px;letter-spacing:1px;color:var(--muted);font-weight:600;text-transform:uppercase}
.number{font-size:29px;font-weight:750;letter-spacing:-1px;line-height:1.15}
.number small{display:inline;font-size:14px;letter-spacing:0;color:var(--muted);text-transform:none;font-weight:500}
.flex{display:flex;justify-content:space-between;align-items:center;gap:10px}
.stack{display:grid;gap:12px}
.space{height:10px}
.note{font-size:12.5px;color:var(--muted);line-height:1.55;margin:8px 0 0}
.note:first-child{margin-top:0}

.btn{background:var(--accent);color:var(--accent-ink);border:0;border-radius:14px;padding:14px 16px;font-weight:700;min-height:48px}
.btn.secondary{background:#29383c;color:#e9f4f1}
.btn.ghost{background:none;border:1px solid var(--line2);color:var(--text)}
.btn.small{padding:9px 13px;min-height:38px;font-size:14px;border-radius:11px}
.btn.danger{background:#3a2724;color:var(--bad)}
.btn:disabled{opacity:.45}
.btn:active{transform:scale(.98)}
.full{width:100%}
.ib{width:44px;height:44px;border-radius:14px;border:1px solid var(--line);background:var(--card);font-size:22px;line-height:1;color:var(--text)}
.link{background:none;border:0;color:var(--accent);padding:6px 0;font-weight:600}

.progress{height:9px;background:#354247;border-radius:10px;overflow:hidden}
.progress>div{height:100%;background:var(--accent);border-radius:10px;transition:width .3s}
.progress.warnbar>div{background:var(--warn)}

.tabs{position:fixed;bottom:0;left:0;right:0;display:flex;justify-content:center;background:rgba(18,25,29,.92);border-top:1px solid #304047;padding:6px 8px calc(6px + env(safe-area-inset-bottom));-webkit-backdrop-filter:blur(16px);backdrop-filter:blur(16px);z-index:10}
.tabs button{flex:1;max-width:110px;background:none;border:0;color:#8ea3a9;padding:6px 0;font-size:11px;font-weight:500;display:grid;justify-items:center;gap:3px}
.tabs button.active{color:var(--accent);font-weight:700}
.tabs svg{width:24px;height:24px;fill:none;stroke:currentColor;stroke-width:1.8;stroke-linecap:round;stroke-linejoin:round}

.datebar{display:flex;align-items:center;justify-content:space-between;gap:8px;margin:14px 0 4px}
.dtitle{position:relative;flex:1;text-align:center;font-weight:650;font-size:16px;display:grid;gap:1px;padding:4px 0}
.dtitle em{font-style:normal;font-size:11px;color:var(--accent);letter-spacing:1.5px;text-transform:uppercase}
.dtitle input{position:absolute;inset:0;width:100%;height:100%;opacity:0;cursor:pointer}

input[type=number],input[type=date],input[type=time],input[type=text],input[type=search],select,textarea{width:100%;background:#111b20;color:#fff;border:1px solid var(--line2);border-radius:12px;padding:12px;min-width:0;min-height:46px;font-size:16px}
textarea{resize:vertical;min-height:84px;line-height:1.45}
input[type=checkbox]{accent-color:var(--accent);width:22px;height:22px;flex-shrink:0;margin:0}
label{font-size:13px;color:#cbd8d9}
.field{display:grid;gap:6px}

.chips{display:flex;gap:8px;overflow-x:auto;padding:4px 0;-webkit-overflow-scrolling:touch;scrollbar-width:none}
.chips::-webkit-scrollbar{display:none}
.chip{white-space:nowrap;border:1px solid #46585b;border-radius:25px;padding:9px 14px;background:#1d292d;color:#cbd8d9;min-height:40px;font-size:14px}
.chip.active{background:var(--accent);color:var(--accent-ink);border-color:var(--accent);font-weight:700}

.row{padding:13px 0;border-bottom:1px solid #2f3c42}
.row:last-child{border:0;padding-bottom:0}
.row:first-child{padding-top:0}
.check{display:flex;gap:13px;align-items:flex-start;line-height:1.4;color:var(--text);font-size:15px}
.check input{margin-top:1px}

.banner{background:#2d3a2c;border:1px solid #476140;color:#d6efc9;border-radius:16px;padding:14px 16px;margin:13px 0;font-size:14px;line-height:1.45}
.banner.warn{background:#3b3322;border-color:#6a5a33;color:#f5e2b3}
.banner .btn{margin-top:10px}

/* week strip */
.week{display:grid;grid-template-columns:repeat(7,1fr);gap:6px;margin-top:14px}
.wd{display:grid;justify-items:center;gap:6px;background:none;border:0;font-size:11px;color:var(--muted);padding:0}
.wd i{width:100%;max-width:38px;aspect-ratio:1;border-radius:50%;border:2px solid #3a4b50;display:grid;place-items:center;font-style:normal;font-size:13px;color:var(--accent-ink);font-weight:800}
.wd.full i{background:var(--accent);border-color:var(--accent)}
.wd.part i{background:linear-gradient(90deg,var(--accent) 50%,transparent 50%);border-color:var(--accent)}
.wd.sel{color:var(--text);font-weight:700}
.wd.now i{box-shadow:0 0 0 3px rgba(169,229,192,.25)}

/* ring */
.ringwrap{position:relative;width:76px;height:76px;flex-shrink:0}
.ringwrap svg{width:100%;height:100%;transform:rotate(-90deg)}
.ringwrap b{position:absolute;inset:0;display:grid;place-items:center;font-size:17px}
.ring-bg{stroke:#354247}.ring-fg{stroke:var(--accent);stroke-linecap:round;transition:stroke-dashoffset .3s}

/* exercises */
.ex{background:var(--card);border:1px solid var(--line);border-radius:18px;padding:15px;margin:10px 0}
.ex.done{border-color:#3c6a58;background:#1d2d2a}
.ex.optional .name::after{content:'optional';font-size:10px;letter-spacing:1px;text-transform:uppercase;color:var(--dim);margin-left:8px;font-weight:600}
.ex .name{font-weight:700;font-size:16px}
.ex .target{color:var(--accent);font-size:14px;font-weight:600;white-space:nowrap}
.ex .cue{font-size:13px;color:var(--muted);line-height:1.5;margin:6px 0 10px}
.dots{display:flex;gap:8px;flex-wrap:wrap}
.dot{min-width:48px;height:44px;border-radius:12px;border:1.5px solid #4a5f64;background:none;color:var(--muted);font-weight:700;font-size:15px;padding:0 12px}
.dot.on{background:var(--accent);border-color:var(--accent);color:var(--accent-ink)}

/* meals */
.meal{border-left:3px solid var(--accent);padding:2px 0 2px 14px;margin:18px 0}
.meal:first-of-type{margin-top:10px}
.meal.off{border-color:#4a5f64}
.meal .t{font-size:12px;color:var(--muted);letter-spacing:.5px;font-weight:600}
.meal .d{margin-top:3px;line-height:1.45}
.meal .m{font-size:12px;color:var(--dim);margin-top:4px}
.bars{display:grid;gap:12px;margin:4px 0 6px}
.bars .flex{font-size:13px;margin-bottom:6px;color:var(--muted)}
.bars b{color:var(--text);font-weight:650}
.shop h4{margin:16px 0 4px;font-size:11px;letter-spacing:1.5px;color:var(--accent);text-transform:uppercase}
.shop .check{padding:9px 0;border-bottom:1px solid #2a363b}
.shop .check span{flex:1}
.shop .check small{color:var(--dim);font-size:13px}
.shop .check.got span{text-decoration:line-through;color:var(--dim)}
.swap{display:grid;grid-template-columns:90px 1fr;gap:10px;font-size:13.5px;padding:7px 0;border-bottom:1px solid #2a363b;line-height:1.45}
.swap:last-child{border:0}
.swap b{color:var(--accent);font-weight:650}

/* progress */
.chart{width:100%;height:auto;display:block;margin-top:6px}
.chart text{fill:#8ea3a9;font-size:10px;font-family:inherit}
.heat{display:grid;grid-template-columns:repeat(12,1fr);gap:4px}
.heat div{display:grid;gap:4px}
.heat i{aspect-ratio:1;border-radius:4px;background:#26343a;display:block}
.heat i.full{background:var(--accent)}.heat i.part{background:#5d8f7a}.heat i.none{opacity:.45}.heat i.now{outline:2px solid #fff;outline-offset:1px}
.heatlabels{display:grid;grid-template-columns:repeat(12,1fr);gap:4px;margin-top:5px;font-size:9.5px;color:var(--dim);text-align:center}
.hist{display:flex;align-items:center;justify-content:space-between;gap:10px;padding:11px 0;border-bottom:1px solid #2f3c42}
.hist:last-child{border:0;padding-bottom:0}
.x{background:none;border:0;color:var(--dim);font-size:20px;width:36px;height:36px;border-radius:10px}

/* player */
.player{position:fixed;inset:0;z-index:50;background:var(--bg);display:flex;flex-direction:column;padding:calc(env(safe-area-inset-top) + 12px) 20px calc(env(safe-area-inset-bottom) + 18px);overflow-y:auto}
.player .bar{display:flex;align-items:center;justify-content:space-between;gap:12px}
.player .steps{display:flex;gap:4px;flex:1}
.player .steps i{height:5px;flex:1;border-radius:3px;background:#2e3d43}
.player .steps i.on{background:var(--accent)}
.player .steps i.cur{background:#6fa58b}
.player .mid{flex:1;display:grid;align-content:center;justify-items:center;text-align:center;gap:10px;padding:18px 0;max-width:460px;width:100%;margin:auto}
.player .kicker{font-size:12px;letter-spacing:2.5px;color:var(--accent);font-weight:700;text-transform:uppercase}
.player h2{font-size:32px;letter-spacing:-1px;margin:0}
.player .big{font-size:30px;font-weight:700;color:var(--accent)}
.player .cue{color:var(--muted);line-height:1.55;font-size:15px;max-width:380px}
.player .acts{display:grid;gap:10px;width:100%;max-width:460px;margin:0 auto}
.player .acts .row2{display:grid;grid-template-columns:1fr 1fr;gap:10px}
.player .btn.xl{font-size:20px;min-height:68px;border-radius:20px}
.timer{position:relative;width:240px;height:240px;margin:8px 0}
.timer svg{width:100%;height:100%;transform:rotate(-90deg)}
.timer b{position:absolute;inset:0;display:grid;place-items:center;font-size:62px;font-variant-numeric:tabular-nums;letter-spacing:-2px}
.timer.flash{animation:flash .6s 3}
@keyframes flash{50%{filter:drop-shadow(0 0 22px var(--accent))}}
.upnext{background:var(--card);border:1px solid var(--line);border-radius:16px;padding:12px 16px;width:100%;font-size:14px;color:var(--muted)}
.upnext b{display:block;color:var(--text);font-size:16px;margin-top:2px}
.presets{display:flex;gap:8px;flex-wrap:wrap;justify-content:center}

.toast{position:fixed;left:50%;bottom:calc(96px + env(safe-area-inset-bottom));transform:translate(-50%,20px);background:#e9f4f1;color:#10231a;padding:11px 18px;border-radius:14px;font-size:14px;font-weight:600;opacity:0;pointer-events:none;transition:.25s;z-index:60;max-width:88vw;text-align:center}
.toast.show{opacity:1;transform:translate(-50%,0)}

@media (max-width:370px){
  h1{font-size:30px}.number{font-size:25px}.grid3 .number{font-size:22px}.timer{width:210px;height:210px}.timer b{font-size:52px}
}
@media (prefers-reduced-motion:reduce){*{transition:none!important;animation:none!important}}

/* exercise illustrations */
.art{display:block;width:100%;height:auto}
.art path{fill:none;stroke-width:5.5;stroke-linecap:round;stroke-linejoin:round}
.art .near{stroke:var(--accent)}
.art .far{stroke:#5d8f7a}
.art .torso{stroke:#d9f2e4}
.art .head{fill:var(--bg2);stroke:#d9f2e4;stroke-width:3}
.art .db{fill:var(--warn)}
.art .floor{stroke:#2f3f45;stroke-width:2}
.art .env{stroke:#3d5158;stroke-width:3}
.art .steam{stroke:#8ea3a9;stroke-width:2.5}
.exart{display:flex;gap:12px;align-items:center;margin:8px 0 10px}
.exart .art{width:46%;flex-shrink:0;background:var(--bg2);border-radius:14px;padding:4px}
.exart .cue{margin:0;flex:1}
.player .art{width:min(100%,340px);background:var(--card);border-radius:20px;padding:8px;margin-bottom:6px}

button.foodres{width:100%;background:none;border:0;border-bottom:1px solid #2f3c42;color:inherit;text-align:left;font-size:15px}
.foodres:last-of-type{border-bottom:0}
input[type=search]{-webkit-appearance:none;appearance:none}