@layer reset,base,components,pages,responsive;@layer reset{*,*:before,*:after{box-sizing:border-box}html{-webkit-text-size-adjust:100%;scroll-behavior:smooth}body,h1,h2,h3,p,ol,ul{margin:0}button,input,select,textarea{font:inherit}button{color:inherit}img,svg{display:block}}@layer base{:root{color-scheme:light;--bg: #f3f0e8;--bg-soft: #ebe8df;--surface: #fffdf8;--surface-strong: #ffffff;--surface-muted: #e9e7df;--ink: #151a17;--ink-2: #4f5752;--ink-3: #818782;--line: #dcd9d0;--brand: #bde829;--brand-bright: #d9ff57;--brand-deep: #719100;--dark: #151a17;--danger: #d94b40;--danger-bg: #fff0ed;--warning: #9d6a00;--warning-bg: #fff6d9;--success: #237a50;--success-bg: #eaf8ee;--shadow: 0 18px 55px rgba(20, 26, 22, .08);--radius: 22px;--nav-height: 76px;font-family:Inter,ui-sans-serif,system-ui,-apple-system,BlinkMacSystemFont,Segoe UI,Microsoft YaHei,sans-serif;background:var(--bg);color:var(--ink)}:root[data-theme=dark]{color-scheme:dark;--bg: #0f1410;--bg-soft: #171c18;--surface: #1b211d;--surface-strong: #222a25;--surface-muted: #252c27;--ink: #f3f5f0;--ink-2: #bdc5be;--ink-3: #858e87;--line: #333b35;--brand: #c4ef35;--brand-bright: #d9ff57;--brand-deep: #d9ff57;--dark: #0c0f0d;--danger: #ff796d;--danger-bg: #3a201e;--warning: #ffd26a;--warning-bg: #352d18;--success: #75d7a2;--success-bg: #183326;--shadow: 0 20px 65px rgba(0, 0, 0, .25)}@media (prefers-color-scheme: dark){:root:not([data-theme]){color-scheme:dark;--bg: #0f1410;--bg-soft: #171c18;--surface: #1b211d;--surface-strong: #222a25;--surface-muted: #252c27;--ink: #f3f5f0;--ink-2: #bdc5be;--ink-3: #858e87;--line: #333b35;--brand: #c4ef35;--brand-bright: #d9ff57;--brand-deep: #d9ff57;--dark: #0c0f0d;--danger: #ff796d;--danger-bg: #3a201e;--warning: #ffd26a;--warning-bg: #352d18;--success: #75d7a2;--success-bg: #183326;--shadow: 0 20px 65px rgba(0,0,0,.25)}}body{min-width:320px;min-height:100vh;min-height:100dvh;background:var(--bg);line-height:1.5}button{border:0;background:none;cursor:pointer;-webkit-tap-highlight-color:transparent}button:disabled{cursor:not-allowed;opacity:.48}input,select,textarea{width:100%;border:1px solid var(--line);background:var(--surface-strong);color:var(--ink);border-radius:13px;padding:12px 13px;outline:none;transition:border-color .2s,box-shadow .2s;font-size:16px}input[type=date]{display:block;min-width:0;width:100%;height:44px;min-height:44px;padding:0 12px;line-height:44px;font-size:16px;font-weight:500}input:not([type=range]),select{height:44px;min-height:44px;padding-top:0;padding-bottom:0}input[type=date]::-webkit-date-and-time-value{min-height:0;margin:0;padding:0;text-align:left}input[type=date]::-webkit-calendar-picker-indicator{flex:0 0 auto;margin:0;padding:0}.date-input-shell{position:relative;width:100%;height:44px;min-width:0;display:flex;align-items:center;justify-content:space-between;gap:8px;overflow:hidden;padding:0 12px;border:1px solid var(--line);border-radius:13px;background:var(--surface-strong);color:var(--ink);font-size:14px;font-weight:600;line-height:1}.date-input-shell:focus-within{border-color:var(--brand-deep);box-shadow:0 0 0 3px color-mix(in srgb,var(--brand) 22%,transparent)}.date-input-shell>svg{flex:0 0 auto;color:var(--ink-3)}.date-input-text{min-width:0;overflow:hidden;white-space:nowrap;text-overflow:ellipsis}.date-input-native{position:absolute;z-index:1;top:0;right:0;bottom:0;left:0;width:100%!important;height:100%!important;min-width:0!important;max-width:100%!important;margin:0;padding:0!important;border:0;border-radius:inherit;opacity:0;cursor:pointer;-moz-appearance:none;appearance:none;-webkit-appearance:none}input:focus,select:focus,textarea:focus{border-color:var(--brand-deep);box-shadow:0 0 0 3px color-mix(in srgb,var(--brand) 22%,transparent)}textarea{min-height:88px;resize:vertical}::selection{background:var(--brand);color:#111}.drawer-open,.confirm-open{overflow:hidden}}@layer components{.app-shell{width:min(100%,760px);min-height:100vh;margin:0 auto;padding-bottom:calc(var(--nav-height) + 46px + env(safe-area-inset-bottom))}.app-shell.has-timer{padding-bottom:calc(var(--nav-height) + 128px + env(safe-area-inset-bottom))}.page{padding:max(18px,calc(env(safe-area-inset-top) + 8px)) 18px 30px;animation:page-in .28s ease both}@keyframes page-in{0%{opacity:0;transform:translateY(5px)}}.eyebrow{color:var(--brand-deep);font-size:11px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}h1{font-size:clamp(32px,9vw,48px);line-height:1.08;letter-spacing:-.045em}h2{font-size:21px;line-height:1.25;letter-spacing:-.025em}h3{font-size:16px}.page-header{display:flex;justify-content:space-between;align-items:end;margin:12px 2px 24px}.page-header .eyebrow{margin-bottom:6px}.header-icon{display:grid;place-items:center;width:47px;height:47px;border-radius:15px;background:var(--dark);color:var(--brand-bright);box-shadow:var(--shadow)}.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:18px;box-shadow:0 10px 30px #141a1609;margin-bottom:14px}.section-block{margin-top:26px}.section-heading{display:flex;align-items:center;justify-content:space-between;gap:16px;margin-bottom:15px}.section-heading .eyebrow{margin-bottom:3px}.section-heading>span{color:var(--ink-3);font-size:12px}.section-intro{color:var(--ink-2);font-size:13px;margin:-5px 0 15px}.button{min-height:48px;border-radius:15px;padding:0 18px;display:inline-flex;align-items:center;justify-content:center;gap:8px;font-weight:750;transition:transform .15s,background .2s}.button:active{transform:scale(.98)}.button.primary{background:var(--dark);color:var(--brand-bright);box-shadow:0 12px 28px #0d110e33}.button.secondary{background:var(--surface);border:1px solid var(--line);color:var(--ink)}.button.full{width:100%}.button.large{min-height:58px;border-radius:18px;font-size:16px}.button.small{min-height:38px;border-radius:12px;padding:0 13px;font-size:13px}.text-button{padding:7px 0;color:var(--brand-deep);font-size:13px;font-weight:750}.icon-button{width:40px;height:40px;flex:0 0 40px;display:grid;place-items:center;border-radius:12px;color:var(--ink-2)}.icon-button:hover{background:var(--surface-muted)}.notice{display:flex;align-items:flex-start;gap:11px;padding:14px;border-radius:17px;margin:13px 0;background:var(--surface);border:1px solid var(--line)}.notice>svg{flex:0 0 auto;margin-top:1px}.notice>div{flex:1;min-width:0}.notice strong{display:block;font-size:14px}.notice p{color:var(--ink-2);font-size:12px;margin-top:2px}.notice.warning,.notice.recovery-reduce{background:var(--warning-bg);border-color:color-mix(in srgb,var(--warning) 25%,transparent);color:var(--warning)}.notice.warning p,.notice.recovery-reduce p{color:inherit;opacity:.88}.notice.danger,.notice.recovery-pain,.notice.recovery-rest{background:var(--danger-bg);border-color:color-mix(in srgb,var(--danger) 28%,transparent);color:var(--danger)}.notice.danger p,.notice.recovery-pain p,.notice.recovery-rest p{color:inherit;opacity:.88}.notice.recovery-normal{background:var(--success-bg);border-color:color-mix(in srgb,var(--success) 22%,transparent);color:var(--success)}.notice.recovery-normal p{color:inherit;opacity:.9}.compact-notice{padding:11px 13px}.bottom-nav{position:fixed;z-index:50;left:50%;bottom:calc(10px + env(safe-area-inset-bottom));transform:translate(-50%);width:min(calc(100% - 24px),736px);height:var(--nav-height);padding:7px 8px;display:grid;grid-template-columns:repeat(5,1fr);background:color-mix(in srgb,var(--surface) 88%,transparent);border:1px solid color-mix(in srgb,var(--line) 72%,var(--brand) 28%);border-radius:22px;box-shadow:0 18px 48px #0a0f0b33,0 0 0 1px #ffffff2e inset;backdrop-filter:blur(22px) saturate(135%);-webkit-backdrop-filter:blur(22px) saturate(135%)}.bottom-nav button{position:relative;min-width:0;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:4px;border-radius:14px;color:var(--ink-3);font-size:10px;font-weight:700}.bottom-nav button:before{content:"";position:absolute;top:-9px;width:24px;height:3px;border-radius:0 0 3px 3px;background:transparent}.bottom-nav button.active{color:var(--ink);background:color-mix(in srgb,var(--brand) 18%,transparent);box-shadow:0 0 18px color-mix(in srgb,var(--brand) 16%,transparent) inset}.bottom-nav button.active:before{background:var(--brand)}.rest-timer{--timer-progress: 100%;position:fixed;z-index:55;bottom:calc(var(--nav-height) + 20px + env(safe-area-inset-bottom));left:50%;transform:translate(-50%);width:min(calc(100% - 24px),600px);min-height:72px;display:flex;align-items:center;gap:6px;padding:7px 8px 7px 10px;border-radius:20px;color:#f6f8f3;background:linear-gradient(90deg,#35420d var(--timer-progress),#171c18 var(--timer-progress));box-shadow:0 18px 48px #00000047;overflow:hidden;transition:background .3s}.rest-timer.finished{background:var(--brand-deep)}.timer-main{flex:1;min-width:0;display:flex;align-items:center;gap:10px;text-align:left;color:inherit}.timer-icon{width:36px;height:36px;flex:0 0 36px;display:grid;place-items:center;border-radius:50%;background:#ffffff1f}.timer-main>span:last-child{display:grid;min-width:0}.timer-main small{white-space:nowrap;overflow:hidden;text-overflow:ellipsis;opacity:.68;font-size:10px}.timer-main strong{font-variant-numeric:tabular-nums;font-size:21px;line-height:1.1}.timer-add,.timer-skip{align-self:stretch;padding:0 10px;border-radius:13px;color:inherit;font-size:11px;font-weight:750}.timer-add{background:#ffffff1a}.timer-skip{opacity:.7}.desktop-safety{display:none}.confirm-backdrop{position:fixed;z-index:1200;top:0;right:0;bottom:0;left:0;width:100%;height:100dvh;display:flex;align-items:end;justify-content:center;padding:0;background:#070a089e;backdrop-filter:blur(8px);-webkit-backdrop-filter:blur(8px);animation:fade-in .18s ease}.confirm-dialog{position:relative;width:min(100%,720px);padding:12px 20px calc(20px + env(safe-area-inset-bottom));border:1px solid var(--line);border-bottom:0;border-radius:28px 28px 0 0;background:var(--surface);box-shadow:0 -20px 70px #00000047;animation:confirm-up .26s cubic-bezier(.2,.8,.2,1)}@keyframes confirm-up{0%{transform:translateY(35px);opacity:.5}}.confirm-handle{width:42px;height:4px;margin:0 auto 16px;border-radius:4px;background:var(--line)}.confirm-icon{width:54px;height:54px;display:grid;place-items:center;margin-bottom:16px;border-radius:17px;background:var(--danger-bg);color:var(--danger)}.confirm-dialog.warning .confirm-icon{background:var(--warning-bg);color:var(--warning)}.confirm-dialog .eyebrow{margin-bottom:5px}.confirm-dialog h2{font-size:27px}.confirm-message{color:var(--ink-2);font-size:13px;margin-top:8px}.confirm-details{display:grid;gap:7px;margin:16px 0 0;padding:13px;border-radius:15px;background:var(--surface-muted);list-style:none}.confirm-details li{display:flex;align-items:center;gap:7px;color:var(--ink-2);font-size:11px}.confirm-details svg{flex:0 0 auto;color:var(--brand-deep)}.confirm-actions{display:grid;grid-template-columns:minmax(0,.8fr) minmax(0,1.2fr);gap:8px;margin-top:18px}.confirm-action.danger{background:var(--danger);color:#fff;box-shadow:0 10px 24px color-mix(in srgb,var(--danger) 28%,transparent)}.confirm-action.warning{background:var(--dark);color:var(--brand-bright);box-shadow:0 10px 24px #0d110e33}.segmented{display:grid;grid-auto-flow:column;grid-auto-columns:1fr;padding:4px;border-radius:14px;background:var(--surface-muted);gap:3px;margin:7px 0 17px}.segmented button{min-height:38px;padding:0 8px;border-radius:11px;color:var(--ink-2);font-size:12px;font-weight:700}.segmented button.active{background:var(--brand);color:#151a17;box-shadow:0 5px 15px color-mix(in srgb,var(--brand-deep) 26%,transparent),inset 0 0 0 1px #ffffff4d;transform:translateY(-1px)}.segmented.compact{margin:0 0 10px}.form-card label,.recovery-form label{display:grid;gap:6px;color:var(--ink-2);font-size:12px;font-weight:650;margin-bottom:13px}.form-grid{display:grid;gap:10px}.form-grid>label{min-width:0}.form-grid.two{grid-template-columns:repeat(2,minmax(0,1fr))}.form-grid.three{grid-template-columns:repeat(3,minmax(0,1fr))}.input-unit{position:relative}.input-unit input{padding-right:47px}.input-unit span{position:absolute;right:12px;top:50%;transform:translateY(-50%);color:var(--ink-3);font-size:11px;pointer-events:none}.form-message{display:flex;align-items:center;gap:6px;padding:9px 11px;border-radius:11px;background:var(--warning-bg);color:var(--warning);font-size:12px;margin:7px 0}.form-message.success{background:var(--success-bg);color:var(--success)}.empty-inline{padding:18px;border:1px dashed var(--line);border-radius:16px;color:var(--ink-3);text-align:center;font-size:13px}.empty-state{display:grid;justify-items:center;padding:36px 20px;text-align:center;border:1px dashed var(--line);border-radius:var(--radius)}.empty-state>span{display:grid;place-items:center;width:62px;height:62px;border-radius:20px;background:var(--surface);color:var(--brand-deep);margin-bottom:12px}.empty-state p{color:var(--ink-3);font-size:13px;max-width:300px;margin-top:6px}}@layer pages{.hero{position:relative;display:flex;align-items:center;justify-content:space-between;min-height:154px;padding:22px;margin-top:8px;border-radius:28px;color:#f6f8f3;overflow:hidden;background:linear-gradient(135deg,#202820,#111512 72%);box-shadow:0 20px 60px #0d110e33}.hero:after{content:"";position:absolute;width:180px;height:180px;right:-70px;bottom:-100px;border:30px solid rgba(217,255,87,.11);border-radius:50%}.hero .eyebrow{color:var(--brand-bright);margin-bottom:7px}.hero h1{font-size:40px}.hero p:last-child{color:#abb4ac;font-size:13px;margin-top:8px}.hero.compact{min-height:134px}.day-orb{z-index:1;width:80px;height:80px;flex:0 0 80px;display:grid;place-items:center;align-content:center;border:1px solid rgba(217,255,87,.24);background:#d9ff5714;border-radius:50%;color:var(--brand-bright)}.day-orb strong{font-size:27px;line-height:1}.day-orb span{margin-top:4px;color:#bec7bf;font-size:10px}.day-orb.rest,.day-orb.done{background:var(--brand-bright);color:#151a17}.session-overview{display:grid;grid-template-columns:repeat(3,1fr);gap:1px;overflow:hidden;margin:13px 0;border:1px solid var(--line);border-radius:18px;background:var(--line)}.session-overview>div{display:grid;gap:3px;padding:13px 10px;background:var(--surface)}.session-overview small{color:var(--ink-3);font-size:9px}.session-overview strong{font-size:12px}.warmup-toggle{width:100%;display:flex;align-items:center;justify-content:space-between;min-height:52px;padding:0 13px;border:1px solid var(--line);border-radius:16px;background:var(--surface);font-size:13px;font-weight:700}.warmup-toggle>span{display:flex;align-items:center;gap:9px}.warmup-toggle svg{transition:transform .2s}svg.rotate{transform:rotate(90deg)}.warmup-list{display:grid;gap:5px;margin:8px 0 0;padding:6px;border:1px solid var(--line);border-radius:17px;background:var(--surface)}.warmup-row{width:100%;min-height:58px;display:flex;align-items:center;gap:11px;padding:8px 7px;border-radius:13px;text-align:left}.warmup-row+.warmup-row{border-top:1px solid var(--line);border-radius:0}.warmup-row:active{background:var(--surface-muted)}.warmup-index{width:30px;height:30px;flex:0 0 30px;display:grid;place-items:center;border-radius:10px;background:color-mix(in srgb,var(--brand) 18%,var(--surface-muted));color:var(--brand-deep);font-size:11px;font-weight:900}.warmup-copy{flex:1;min-width:0;display:grid}.warmup-copy strong{font-size:13px}.warmup-copy small{margin-top:2px;overflow:hidden;white-space:nowrap;text-overflow:ellipsis;color:var(--ink-3);font-size:10px}.warmup-row>svg{flex:0 0 auto;color:var(--ink-3)}.plan-preview{margin-top:24px}.preview-row{width:100%;min-height:64px;display:flex;align-items:center;gap:12px;padding:7px 5px;border-bottom:1px solid var(--line);text-align:left}.preview-row .index,.exercise-title .index{display:grid;place-items:center;width:36px;height:36px;flex:0 0 36px;border-radius:12px;background:var(--surface);color:var(--ink-3);font-size:11px;font-weight:800}.preview-copy{flex:1;display:grid;min-width:0}.preview-copy strong{font-size:14px}.preview-copy small{color:var(--ink-3);font-size:11px;margin-top:2px}.preview-row>svg{color:var(--ink-3)}.start-dock{position:sticky;z-index:8;bottom:calc(var(--nav-height) + env(safe-area-inset-bottom) + 22px);padding:16px 0 2px;background:transparent;pointer-events:none}.start-dock .button{pointer-events:auto;box-shadow:0 14px 34px #0d110e47}.rest-day-card{display:grid;justify-items:start;margin-top:16px;padding:24px;border:1px solid var(--line);border-radius:26px;background:var(--surface)}.rest-mark{display:grid;place-items:center;width:64px;height:64px;border-radius:20px;background:color-mix(in srgb,var(--brand) 18%,var(--surface));color:var(--brand-deep);margin-bottom:18px}.rest-day-card p{color:var(--ink-2);margin:7px 0 20px;font-size:13px}.week-strip{display:grid;grid-template-columns:repeat(7,1fr);gap:5px}.week-strip>div{display:grid;place-items:center;gap:6px;padding:9px 2px;border-radius:13px;background:var(--surface);border:1px solid var(--line)}.week-strip>div.current{background:var(--dark);color:var(--brand-bright);border-color:var(--dark)}.week-strip small{color:var(--ink-3);font-size:9px}.week-strip strong{font-size:11px}.completion-card{display:grid;grid-template-columns:auto 1fr;align-items:center;gap:20px;padding:23px;margin:16px 0;background:var(--surface);border:1px solid var(--line);border-radius:26px}.completion-ring{--value: 0deg;width:104px;height:104px;display:grid;place-items:center;align-content:center;border-radius:50%;background:radial-gradient(circle at center,var(--surface) 57%,transparent 59%),conic-gradient(var(--brand) var(--value),var(--surface-muted) 0)}.completion-ring strong{font-size:24px}.completion-ring span{color:var(--ink-3);font-size:9px}.completion-card p:last-child{color:var(--ink-2);font-size:12px;margin-top:6px}.active-header{display:flex;justify-content:space-between;align-items:end;padding:8px 2px 13px}.active-header h1{font-size:34px}.active-header-controls{display:grid;justify-items:end;gap:5px}.exit-workout-button{min-height:29px;display:flex;align-items:center;gap:3px;padding:0 8px;border-radius:9px;background:var(--danger-bg);color:var(--danger);font-size:10px;font-weight:750}.set-progress{display:flex;align-items:baseline}.set-progress strong{font-size:27px}.set-progress span{color:var(--ink-3);font-size:12px}.progress-track{height:5px;overflow:hidden;background:var(--surface-muted);border-radius:4px;margin-bottom:14px}.progress-track span{display:block;height:100%;border-radius:inherit;background:var(--brand-deep);transition:width .3s}.manual-stopwatch{display:grid;grid-template-columns:minmax(74px,1fr) minmax(74px,1fr) auto;align-items:center;gap:8px;min-height:76px;padding:10px 11px;margin-bottom:12px;border:1px solid var(--line);border-radius:19px;background:var(--surface)}.manual-stopwatch.running{border-color:color-mix(in srgb,var(--brand-deep) 36%,var(--line))}.stopwatch-label{display:flex;align-items:center;gap:9px;min-width:0}.stopwatch-label>span{display:grid;place-items:center;width:37px;height:37px;flex:0 0 37px;border-radius:12px;background:color-mix(in srgb,var(--brand) 15%,var(--surface));color:var(--brand-deep)}.stopwatch-label>div{display:grid}.stopwatch-label small{color:var(--ink-3);font-size:9px}.stopwatch-label strong{font-variant-numeric:tabular-nums;font-size:20px;line-height:1.1}.stopwatch-segment{min-width:0;display:grid;padding-left:9px;border-left:1px solid var(--line)}.stopwatch-segment small{color:var(--ink-3);font-size:9px}.stopwatch-segment 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