:root{--ink:#1e1b4b;--ink-soft:#454173;--paper:#f7f8fc;--card:#ffffffe0;--ultramarine:#3157d5;--indigo:#4338a8;--indigo-deep:#312e81;--sky:#3157d5;--ice:#eef2ff;--yellow:#ffd60a;--yellow-soft:#fff5ad;--muted:#747795;--line:#312e811f;--shadow:0 14px 42px #312e8112}*{box-sizing:border-box}html{scroll-behavior:smooth}body{background:var(--paper);color:var(--ink);margin:0;font-family:Inter,PingFang SC,Microsoft YaHei,Arial,sans-serif}button,input,select,textarea{font:inherit;color:inherit}button{cursor:pointer}main{background:var(--paper);min-height:100vh;overflow:hidden}.loading-screen{min-height:100vh;color:var(--indigo);letter-spacing:.25em;background:linear-gradient(145deg,#eef7ff,#f8f9ff);place-content:center;gap:22px;font:800 27px ui-monospace,monospace;display:grid}.loading-screen i{background:#dbeafe;border-radius:9px;width:160px;height:4px;display:block;position:relative;overflow:hidden}.loading-screen i:after{content:"";border-radius:inherit;background:linear-gradient(90deg, var(--ultramarine), var(--indigo), var(--yellow));transform-origin:0;animation:1.1s ease-in-out infinite loading;position:absolute;inset:0}@keyframes loading{0%{transform:scaleX(0)}50%{transform:scaleX(1)}to{transform:translate(100%)}}.topbar{border-bottom:1px solid var(--line);-webkit-backdrop-filter:blur(18px);backdrop-filter:blur(18px);z-index:10;background:#fffffff0;justify-content:space-between;align-items:center;height:72px;padding:0 5vw;display:flex;position:sticky;top:0}.brand{color:var(--ink);letter-spacing:-.04em;align-items:center;gap:11px;font-size:20px;font-weight:850;text-decoration:none;display:flex}.brand i{background:var(--ultramarine);color:#fff;border-radius:11px;place-items:center;width:39px;height:39px;font:800 12px ui-monospace,monospace;display:grid;box-shadow:0 6px 16px #3157d52e}.topbar>div{gap:9px;display:flex}.topbar button{border:1px solid var(--line);color:var(--ink-soft);background:#fff;border-radius:999px;padding:9px 14px;font-size:12px;font-weight:750;transition:all .2s}.topbar button:hover{border-color:var(--indigo);color:var(--indigo);transform:translateY(-1px)}.topbar-primary{background:var(--ultramarine);color:#fff;border-radius:999px;place-items:center;padding:9px 16px;font-size:12px;font-weight:800;text-decoration:none;display:grid}.topbar-plan{color:var(--indigo);place-items:center;padding:9px 8px;font-size:12px;font-weight:850;text-decoration:none;display:grid}.topbar-plan:hover{color:var(--ultramarine)}.dashboard-bar{border-bottom:1px solid var(--line);background:var(--ice);justify-content:space-between;align-items:center;gap:24px;min-height:86px;padding:17px 5vw;display:flex}.hero-meta{color:var(--muted);align-items:center;gap:18px;font-size:12px;font-weight:750;display:flex}.hero-meta>span{color:var(--indigo-deep);font-weight:850}.hero-meta label{align-items:center;gap:7px;display:flex}.hero-meta select{color:var(--indigo);background:0 0;border:0;outline:0;font-weight:850}.hero-meta option{color:var(--ink);background:#fff}.date-control{border:1px solid var(--line);background:#fff;border-radius:11px;align-items:center;display:flex;overflow:hidden}.date-control button{width:47px;height:47px;color:var(--indigo);background:0 0;border:0;font-size:20px}.date-control button:hover:not(:disabled){background:var(--ice)}.date-control button:disabled{color:#bdc6dc;cursor:default}.date-control input{border:0;border-left:1px solid var(--line);border-right:1px solid var(--line);height:47px;color:var(--ink);background:0 0;outline:0;padding:0 15px;font:750 13px ui-monospace,monospace}.stats-strip{border:1px solid var(--line);background:#fff;border-radius:14px;grid-template-columns:repeat(4,1fr);margin:22px 5vw 0;display:grid;overflow:hidden}.stat{border-right:1px solid var(--line);min-height:105px;padding:20px 24px;position:relative}.stat:after{content:"";background:var(--yellow);border-radius:4px;width:18px;height:4px;position:absolute;top:18px;right:18px}.stat:last-child{border:0}.stat strong{color:var(--ultramarine);letter-spacing:-.04em;font:500 clamp(30px,3.5vw,44px) Georgia,serif}.stat>span{color:var(--indigo-deep);margin-left:6px;font-size:12px;font-weight:800}.stat p{color:var(--muted);letter-spacing:.06em;margin:11px 0 0;font:700 11px ui-monospace,monospace}.quick-nav{border:1px solid var(--line);background:#fff;border-radius:14px;align-items:center;gap:8px;margin:28px 5vw 0;padding:10px;display:flex}.quick-nav>span{color:var(--muted);padding:0 12px;font-size:12px;font-weight:750}.quick-nav a{color:var(--indigo-deep);background:#f5f7ff;border-radius:10px;flex:1;padding:13px 16px;font-size:13px;font-weight:800;text-decoration:none;transition:all .18s}.quick-nav a:hover{background:var(--ultramarine);color:#fff}.quick-nav a b{color:var(--ultramarine);margin-right:9px;font:800 10px ui-monospace,monospace}.quick-nav a:hover b{color:var(--yellow)}.editor-section{padding:52px 5vw 68px;scroll-margin-top:80px}.section-title{max-width:780px;margin-bottom:24px}.section-title>span,.coach-card>span,.report-lead>span{color:var(--indigo);letter-spacing:.22em;font:800 10px ui-monospace,monospace}.section-title h2{color:var(--indigo-deep);letter-spacing:-.045em;margin:0;font-size:clamp(26px,2.5vw,34px);line-height:1.1}.section-title p{color:var(--muted);font-size:16px;line-height:1.65}.editor-grid{grid-template-columns:repeat(12,1fr);gap:18px;display:grid}.entry-card{border:1px solid var(--line);background:#fff;border-radius:16px;min-height:260px;padding:31px;scroll-margin-top:92px;position:relative}.entry-card h3{color:var(--indigo-deep);letter-spacing:-.04em;margin:0 0 25px;font-size:23px}.card-heading h3{margin-bottom:5px}.card-subtitle{color:var(--muted);margin:-16px 42px 24px 0;font-size:12px;line-height:1.55}.card-heading .card-subtitle{margin:0}.entry-number{background:var(--yellow-soft);color:#a16207;border-radius:9px;place-items:center;min-width:29px;height:29px;padding:0 7px;font:800 10px ui-monospace,monospace;display:grid;position:absolute;top:20px;right:22px}.body-card{grid-column:span 4}.workout-card{grid-column:span 8}.hint{color:var(--muted);font-size:11px;line-height:1.5}.measure-grid{grid-template-columns:1fr 1fr;gap:16px;display:grid}.measure-grid label>span,.meal-grid label>span{color:var(--muted);margin-bottom:7px;font-size:11px;font-weight:800;display:block}.measure-grid label>div{border-bottom:2px solid #4f46e540;align-items:baseline;height:85px;display:flex}.measure-grid label>div:focus-within{border-color:var(--indigo)}.measure-grid input{width:100%;color:var(--indigo-deep);background:0 0;border:0;outline:0;min-width:0;font:400 43px Georgia,serif}.measure-grid b{color:var(--indigo);font-size:11px}input[type=number]::-webkit-inner-spin-button{-webkit-appearance:none}.card-heading{justify-content:space-between;align-items:center;display:flex}.card-heading button{background:var(--yellow);color:var(--indigo-deep);border:0;border-radius:10px;margin-right:42px;padding:10px 14px;font-size:11px;font-weight:900}.empty-action{width:100%;min-height:92px;color:var(--ultramarine);background:#f5f7ff;border:1px dashed #3157d561;border-radius:12px;margin-top:22px;font-weight:750}.empty-action:hover{background:var(--ice);color:var(--indigo)}.workout-list{gap:10px;display:grid}.workout-row{grid-template-columns:minmax(130px,1.4fr) 82px repeat(3,58px) 30px;align-items:center;gap:7px;display:grid}.workout-row input,.workout-row select{border:1px solid var(--line);background:#f8fbff;border-radius:10px;outline:0;width:100%;min-width:0;padding:10px 8px}.workout-row input:focus,.workout-row select:focus{border-color:var(--indigo);background:#fff;box-shadow:0 0 0 3px #4f46e514}.workout-row label{color:var(--muted);align-items:center;gap:4px;font-size:9px;display:flex}.workout-row label input{padding:10px 4px}.duration-field{grid-column:span 3}.remove-button{color:#f59e0b;background:0 0;border:0;font-size:22px}.save-button{background:var(--ultramarine);color:#fff;border:0;border-radius:13px;justify-content:space-between;align-items:center;width:min(500px,100%);margin:32px 0 0 auto;padding:19px 24px;font-size:16px;font-weight:900;transition:all .2s;display:flex;box-shadow:0 10px 24px #3157d533}.save-button:hover{transform:translateY(-2px);box-shadow:0 17px 32px #4f46e54d}.save-button span{color:var(--yellow);font-size:25px}.save-button.saved{background:#0ea5a8}.plan-section{background:linear-gradient(#eef2ff 0,#f7f8fc 28% 100%);padding:64px 5vw 76px;scroll-margin-top:68px}.plan-title{max-width:850px}.plan-note{border:1px solid var(--line);color:var(--muted);background:#fff;border-radius:12px;align-items:center;gap:12px;margin:0 0 20px;padding:13px 16px;font-size:11px;display:flex}.plan-note strong{color:var(--indigo);flex:none}.day-tabs{grid-template-columns:repeat(3,1fr);gap:10px;margin-bottom:14px;display:grid}.day-tabs button{text-align:left;border:1px solid var(--line);background:#fff;border-radius:15px;grid-template-rows:auto auto;grid-template-columns:auto 1fr;gap:5px 14px;min-height:104px;padding:19px 21px;transition:all .18s;display:grid}.day-tabs button>span{background:var(--ice);min-width:47px;height:47px;color:var(--ultramarine);border-radius:13px;grid-row:1/3;align-self:center;place-items:center;font:850 11px ui-monospace,monospace;display:grid}.day-tabs button strong{color:var(--indigo-deep);align-self:end;font-size:18px}.day-tabs button small{color:var(--muted);white-space:nowrap;text-overflow:ellipsis;overflow:hidden}.day-tabs button:hover{border-color:#3157d559;transform:translateY(-2px)}.day-tabs button.active{border-color:var(--ultramarine);background:var(--ultramarine);box-shadow:0 12px 28px #3157d52e}.day-tabs button.active>span{background:var(--yellow);color:var(--indigo-deep)}.day-tabs button.active strong{color:#fff}.day-tabs button.active small{color:#ffffffb3}.plan-day{border:1px solid var(--line);box-shadow:var(--shadow);background:#fff;border-radius:18px;overflow:hidden}.plan-day>header{border-bottom:1px solid var(--line);background:#f8f9ff;justify-content:space-between;align-items:center;gap:30px;padding:31px 34px;display:flex}.plan-day>header>div{max-width:680px}.plan-day>header span{color:var(--ultramarine);letter-spacing:.1em;font:850 10px ui-monospace,monospace}.plan-day>header h3{color:var(--indigo-deep);letter-spacing:-.045em;margin:8px 0 7px;font-size:30px}.plan-day>header p{color:var(--muted);margin:0;font-size:13px;line-height:1.6}.plan-day>header button{background:var(--yellow);color:var(--indigo-deep);border:0;border-radius:12px;flex:none;padding:14px 17px;font-size:12px;font-weight:900;box-shadow:0 7px 18px #ffd60a38}.plan-day>header button:hover{transform:translateY(-1px);box-shadow:0 10px 23px #ffd60a52}.plan-phase{border-bottom:1px solid var(--line);padding:32px 34px 38px}.phase-heading{grid-template-columns:45px 1fr auto;align-items:center;gap:14px;margin-bottom:18px;display:grid}.phase-heading>b{background:var(--yellow-soft);color:#9a6700;border-radius:12px;place-items:center;width:43px;height:43px;font:850 10px ui-monospace,monospace;display:grid}.phase-main .phase-heading>b{background:var(--ultramarine);color:#fff}.phase-stretch .phase-heading>b{color:#087e69;background:#dff8ef}.alternatives-phase .phase-heading>b{background:var(--yellow);color:var(--indigo-deep);font-size:18px}.alternative-note{border-left:3px solid var(--yellow);color:var(--muted);background:#fff;border-radius:0 10px 10px 0;margin:-2px 0 24px;padding:11px 14px;font-size:10px;line-height:1.65}.alternative-note strong{color:var(--indigo-deep)}.alternative-groups{gap:28px;display:grid}.alternative-group>header{justify-content:space-between;align-items:end;margin-bottom:10px;padding:0 4px;display:flex}.alternative-group>header span{color:var(--ultramarine);letter-spacing:.12em;font:800 8px ui-monospace,monospace}.alternative-group>header h5{color:var(--indigo-deep);margin:3px 0 0;font-size:14px}.alternative-group>header b{color:var(--muted);font-size:9px}.alt-warmup>header{border-left:3px solid var(--yellow);padding-left:10px}.alt-main>header{border-left:3px solid var(--ultramarine);padding-left:10px}.alt-stretch>header{border-left:3px solid #21a98d;padding-left:10px}.phase-heading h4{color:var(--indigo-deep);margin:0;font-size:19px}.phase-heading p{color:var(--muted);margin:3px 0 0;font-size:11px}.phase-heading>span{color:var(--muted);font-size:10px;font-weight:750}.exercise-list{border-top:1px solid var(--line)}.exercise-card{border-bottom:1px solid var(--line)}.app-fields{border:0;min-width:0;margin:0;padding:0}.exercise-heading{align-items:center;gap:4px;display:flex}.exercise-heading .exercise-summary{flex:1;min-width:0}.exercise-history{color:var(--ultramarine);grid-column:2/-1;font-size:12px;line-height:1.6}.exercise-add{background:var(--yellow,#ffe245);height:40px;color:var(--indigo-deep);cursor:pointer;border:0;border-radius:10px;flex:0 0 40px;margin-right:6px;font-size:22px}.exercise-add:disabled{background:var(--ice);color:var(--muted);cursor:default}.exercise-card.open{background:#fbfcff;border:1px solid #3157d533;border-radius:15px;margin:8px 0;overflow:hidden;box-shadow:0 10px 28px #312e810f}.exercise-summary{text-align:left;background:0 0;border:0;grid-template-columns:42px minmax(190px,1fr) 150px 85px 28px;align-items:center;gap:12px;width:100%;min-height:74px;padding:14px 8px;display:grid}.exercise-summary:hover{background:#f8f9ff}.exercise-card.open .exercise-summary{border-bottom:1px solid var(--line);background:#fff;padding-left:17px;padding-right:17px}.exercise-index{color:var(--ultramarine);font:850 10px ui-monospace,monospace}.exercise-name{gap:4px;display:grid}.exercise-name strong{color:var(--indigo-deep);font-size:14px}.exercise-name small{color:var(--muted);font-size:10px}.exercise-summary>b{color:var(--ink-soft);font-size:11px}.exercise-summary>em{color:var(--muted);font-size:10px;font-style:normal}.exercise-summary>i{background:var(--ice);width:27px;height:27px;color:var(--ultramarine);border-radius:8px;place-items:center;font-size:16px;font-style:normal;display:grid}.gym-equipment{color:var(--indigo,#3730a3);margin:0 0 14px;font-size:12px}.gym-equipment summary{cursor:pointer;width:fit-content;padding:6px 0}.gym-equipment>div{flex-wrap:wrap;gap:6px;padding:8px 0;display:flex}.gym-equipment span{background:#eef2ff;border-radius:8px;padding:5px 9px}.exercise-detail{grid-template-columns:minmax(300px,.82fr) 1.18fr;gap:30px;padding:28px;display:grid}.lyfta-guide{background:#10121d;border:1px solid #3157d52e;border-radius:20px;align-self:start;position:sticky;top:95px;overflow:hidden;box-shadow:0 14px 34px #181b3726}.lyfta-brand{color:#fff;justify-content:space-between;align-items:center;padding:16px 18px;display:flex}.lyfta-brand b{letter-spacing:.08em;font-size:18px}.lyfta-brand span{color:#ffffff8c;font-size:9px;font-weight:750}.lyfta-preview{aspect-ratio:1;color:#fff;text-align:center;background:#eef2ff;position:relative;overflow:hidden}.lyfta-preview video,.lyfta-poster{object-fit:cover;width:100%;height:100%;display:block}.lyfta-poster{background-position:50%;background-repeat:no-repeat;background-size:cover}.lyfta-caption{text-align:left;pointer-events:none;background:linear-gradient(#0000,#0c0e1cd1);gap:3px;padding:35px 16px 14px;display:grid;position:absolute;inset:auto 0 0}.lyfta-caption strong{font-size:13px}.lyfta-caption small{color:#ffffffad;font-size:9px}.lyfta-fallback{background:radial-gradient(circle at 50% 38%,#5068ff73,#0000 34%),linear-gradient(145deg,#171b32,#242955);place-content:center;justify-items:center;gap:10px;display:grid;position:absolute;inset:0}.lyfta-fallback i{color:#3157d5;background:#fff;border-radius:50%;place-items:center;width:52px;height:52px;padding-left:3px;font-style:normal;display:grid}.lyfta-fallback span{font-size:10px;font-weight:750}.lyfta-guide>a{color:#fff;justify-content:space-between;align-items:center;padding:15px 18px;font-size:11px;font-weight:850;text-decoration:none;display:flex}.lyfta-guide>a:hover{background:#ffffff12}.lyfta-guide>a span{color:var(--yellow);font-size:17px}.exercise-diagram{align-self:start;min-width:0;margin:0;position:sticky;top:95px}.exercise-diagram svg{filter:drop-shadow(0 10px 24px #302e8112);width:100%;height:auto;display:block}.diagram-panel{fill:#f4f6ff;stroke:#3157d533;stroke-width:1.5px}.diagram-panel.end{fill:#fffbed;stroke:#ffc4006b}.exercise-diagram text{fill:#6f7293;letter-spacing:.04em;font:800 10px ui-sans-serif,system-ui,sans-serif}.frame-label rect{fill:#312e81}.frame-label text{fill:#fff;letter-spacing:0;font-size:9px}.frame-label.end rect{fill:#f3c400}.frame-label.end text{fill:#493900}.exercise-diagram .diagram-title{fill:var(--indigo-deep);letter-spacing:.02em;font-size:13px;font-weight:900}.exercise-diagram .diagram-caption{fill:#8588a5;letter-spacing:.025em;font-size:8px;font-weight:650}.figure-head{fill:#ffd4b3;stroke:#342e75;stroke-width:2px}.hair,.face-eye{fill:#302b61;stroke:none}.body-shirt{fill:#536fe3;stroke:#2e3192;stroke-width:1.5px;stroke-linejoin:round}.body-shorts{fill:#302b61;stroke:none}.figure,.equipment,.ground,.motion,.diagram-arrow,.shoe,.seat-pad{fill:none;stroke:#6e72a0;stroke-width:7px;stroke-linecap:round;stroke-linejoin:round}.figure.leg{stroke:#48518a;stroke-width:8px}.figure.accent{stroke:#3157d5;stroke-width:8px}.equipment{stroke:#9ca2bd;stroke-width:4px}.seat-pad{stroke:#696f93;stroke-width:8px}.ground{stroke:#d4d7e8;stroke-width:2px}.shoe{stroke:#252653;stroke-width:5px}.motion,.diagram-arrow{stroke:#e7ad00;stroke-width:3px}.diagram-arrow{stroke:var(--indigo);stroke-width:3.5px}.photo-diagram{background:#f7f9ff;border:1px solid #3157d529;border-radius:20px;overflow:hidden;box-shadow:0 12px 30px #2d307814}.photo-frames{grid-template-columns:minmax(0,1fr) 28px minmax(0,1fr);align-items:center;padding:14px;display:grid}.photo-frame{background:#dff3fb;border:1px solid #3157d521;border-radius:14px;position:relative;overflow:hidden}.photo-frame.end{border-color:#eeb90057}.photo-frame img{aspect-ratio:1;object-fit:cover;width:100%;height:auto;display:block}.photo-frame>span{z-index:1;color:#fff;background:#312e81eb;border-radius:999px;padding:5px 8px;font-size:9px;font-weight:850;position:absolute;top:9px;left:9px;box-shadow:0 3px 9px #25235b29}.photo-frame.end>span{color:#493900;background:#f4c200f0}.photo-frames>i{color:var(--indigo);text-align:center;font:900 22px/1 ui-sans-serif,sans-serif}.photo-diagram.single .photo-frames{display:block}.photo-diagram.single .photo-frame{max-width:310px;margin:auto}.photo-diagram figcaption{text-align:center;background:#fff;border-top:1px solid #3157d51c;gap:3px;padding:12px 16px 14px;display:grid}.photo-diagram figcaption strong{color:var(--indigo-deep);font-size:13px}.photo-diagram figcaption small{color:var(--muted);font-size:9px}.detail-copy{min-width:0}.equipment-tag{background:var(--yellow-soft);color:#885f00;border-radius:999px;margin-bottom:19px;padding:7px 11px;font-size:10px;font-weight:800;display:inline-flex}.detail-copy section{margin-bottom:19px}.detail-copy h5{color:var(--indigo-deep);margin:0 0 7px;font-size:12px}.detail-copy p,.detail-copy li{color:var(--ink-soft);font-size:12px;line-height:1.7}.detail-copy section>p{margin:0}.detail-copy ol{margin:0;padding-left:19px}.detail-copy li{padding-left:4px}.cue-block>div{flex-wrap:wrap;gap:7px;display:flex}.cue-block span{color:var(--ultramarine);background:#fff;border:1px solid #3157d52e;border-radius:9px;padding:7px 9px;font-size:10px;font-weight:800}.form-alert{gap:8px;margin:4px 0 18px;display:grid}.form-alert p{background:#fff9dc;border-left:3px solid #f0b000;border-radius:0 9px 9px 0;margin:0;padding:11px 13px}.form-alert p:last-child{background:#fff1f1;border-color:#e45858}.form-alert b{color:var(--ink);margin-bottom:2px;font-size:10px;display:block}.detail-actions{grid-template-columns:minmax(0,1fr) auto;align-items:stretch;gap:9px;display:grid}.video-link{background:var(--indigo);color:#fff;border-radius:11px;justify-content:space-between;align-items:center;padding:12px 14px;font-size:11px;font-weight:850;text-decoration:none;display:flex}.video-link span{color:var(--yellow);font-size:17px}.detail-actions>button{color:var(--ultramarine);white-space:nowrap;background:#fff;border:1px solid #3157d533;border-radius:11px;padding:11px 14px;font-size:10px;font-weight:850}.detail-actions>button:hover{border-color:var(--ultramarine);background:var(--ice)}.plan-footer{background:var(--indigo-deep);color:#fff;border:0;padding:25px 34px 28px;display:block}.plan-footer p{margin:0 0 10px;font-size:12px;line-height:1.65}.plan-footer span{color:#ffffff94;font-size:9px;line-height:1.6;display:block}.plan-footer a{color:#ffe26b;text-underline-offset:2px}.insights-section{color:var(--ink);background:#eef1fb;padding:64px 5vw}.section-title.light p{color:var(--muted)}.insight-grid{grid-template-columns:1.5fr .7fr;gap:18px;display:grid}.chart-card,.coach-card{border:1px solid var(--line);border-radius:16px;min-height:430px;padding:31px}.chart-card{background:#ffffffd1}.chart-card>div span{color:var(--muted);font-size:11px}.chart-card h3,.coach-card h3{color:var(--indigo-deep);margin:8px 0 0;font-size:28px}.trend-chart{height:330px;position:relative}.trend-chart svg{width:100%;height:290px;overflow:visible}.chart-line{fill:none;stroke:var(--indigo);stroke-width:1.5px;vector-effect:non-scaling-stroke}.chart-area{fill:#38bdf821}.trend-chart circle{fill:var(--yellow);stroke:var(--indigo);stroke-width:.7px}.chart-labels{color:var(--muted);justify-content:space-between;font:10px ui-monospace,monospace;display:flex}.chart-empty{height:310px;color:var(--muted);border-bottom:1px solid var(--line);place-items:center;display:grid}.coach-card{background:var(--yellow);flex-direction:column;display:flex}.coach-card>span{color:#9a6700}.coach-card p{color:var(--ink-soft);line-height:1.65}.coach-card button{background:var(--indigo);color:#fff;border:0;border-radius:13px;justify-content:space-between;margin-top:auto;padding:16px;font-weight:900;display:flex}.coach-card button:disabled{opacity:.5}.coach-card button b{color:var(--yellow);font-size:20px}.coach-card small{color:#817445;margin-top:12px}.coach-report{border:1px solid var(--line);background:#fff;border-radius:16px;margin-top:18px;padding:40px;scroll-margin-top:20px}.report-lead{border-bottom:1px solid var(--line);grid-template-columns:.7fr 1.3fr;column-gap:30px;padding-bottom:30px;display:grid}.report-lead>span{color:var(--indigo);grid-column:1/-1;margin-bottom:18px}.report-lead h3{color:var(--indigo-deep);margin:0;font:400 clamp(34px,5vw,62px) Georgia,serif}.report-lead p{color:var(--muted);align-self:end;margin:0;line-height:1.7}.report-columns{grid-template-columns:.7fr 1.3fr;gap:40px;padding:30px 0;display:grid}.report-columns h4{color:var(--indigo-deep);margin-bottom:20px;font-size:13px}.report-columns section>p{color:var(--ink-soft);line-height:1.55}.report-columns article{border-top:1px solid var(--line);grid-template-columns:130px 1fr;gap:8px 18px;padding:15px 0;display:grid}.report-columns article small{color:var(--muted)}.report-columns article p{color:var(--indigo);grid-column:2;margin:0}.next-focus{background:var(--yellow-soft);color:var(--ink);border-radius:15px;grid-template-columns:190px 1fr;align-items:center;gap:20px;padding:22px;display:grid}.next-focus span{color:#986700;letter-spacing:.1em;font:800 10px ui-monospace,monospace}.next-focus strong{font-size:20px}.caution{color:var(--muted);font-size:11px}.logbook{padding:64px 5vw}.log-list{border-top:1px solid var(--line)}.log-list button{text-align:left;border:0;border-bottom:1px solid var(--line);background:0 0;grid-template-columns:90px 1fr 90px;gap:20px;width:100%;padding:20px 10px;transition:all .2s;display:grid}.log-list button:hover{background:var(--yellow-soft);border-radius:11px;padding-left:18px}.log-list time{color:var(--indigo);font:700 14px ui-monospace,monospace}.log-list span{color:var(--muted)}.log-list b{text-align:right}footer{border-top:1px solid var(--line);color:var(--indigo-deep);background:#fff;justify-content:space-between;padding:38px 5vw;display:flex}footer span{color:var(--muted);font-size:11px}.toast{background:var(--indigo);color:#fff;z-index:20;border-radius:14px;padding:15px 20px;font-weight:800;position:fixed;bottom:25px;right:25px;box-shadow:0 13px 32px #3730a347}@media (max-width:980px){.body-card,.workout-card{grid-column:1/-1}.insight-grid,.exercise-detail{grid-template-columns:1fr}.exercise-diagram,.lyfta-guide{width:100%;max-width:520px;margin:auto;position:static}.exercise-summary{grid-template-columns:38px minmax(150px,1fr) 125px 70px 28px}}@media (max-width:680px){.topbar{height:66px;padding:0 15px}.topbar button{padding:7px 9px}.topbar-primary{display:none}.topbar-plan{padding:7px 4px}.brand{font-size:18px}.brand i{border-radius:11px;width:35px;height:35px}.dashboard-bar{flex-direction:column;align-items:stretch;gap:10px;min-height:118px;padding:14px 15px}.hero-meta{justify-content:space-between}.date-control{justify-content:center;align-self:stretch}.date-control input{text-align:center;flex:1;min-width:0}.stats-strip{border-radius:13px;grid-template-columns:1fr 1fr;margin:15px 15px 0}.stat{border-bottom:1px solid var(--line);min-height:92px;padding:15px}.stat:nth-child(2){border-right:0}.stat strong{font-size:34px}.quick-nav{grid-template-columns:1fr 1fr;margin:18px 15px 0;padding:8px;display:grid}.quick-nav>span{grid-column:1/-1;padding:5px 8px}.quick-nav a{padding:12px}.editor-section,.insights-section,.logbook{padding:44px 15px}.section-title{margin-bottom:20px}.section-title h2{font-size:27px}.entry-card{border-radius:15px;padding:24px 18px}.measure-grid{gap:10px}.workout-row{border-top:1px solid var(--line);grid-template-columns:repeat(3,minmax(0,1fr));padding-top:10px}.workout-name{grid-column:1/3}.workout-row label{grid-row:2}.workout-row select{grid-area:3/1/auto/-1}.remove-button{grid-area:1/3;justify-self:end}.duration-field{grid-column:1/-1}.card-heading button{margin-right:38px;padding:10px}.chart-card,.coach-card{border-radius:20px;min-height:380px;padding:22px}.report-lead,.report-columns{grid-template-columns:1fr}.report-lead p{margin-top:20px}.report-columns article{grid-template-columns:1fr}.report-columns article p{grid-column:1}.next-focus{grid-template-columns:1fr}.coach-report{border-radius:20px;padding:25px 18px}.log-list button{grid-template-columns:65px 1fr 65px;gap:10px;padding:17px 4px;font-size:12px}footer{align-items:flex-start;gap:20px}footer span{text-align:right}.plan-section{padding:60px 15px 72px}.plan-principles{grid-template-columns:1fr}.plan-principles>div{border-right:0;border-bottom:1px solid var(--line);min-height:0}.plan-principles>div:nth-child(2){border-bottom:1px solid var(--line)}.day-tabs{grid-template-columns:1fr}.day-tabs button{min-height:82px}.plan-day>header{flex-direction:column;align-items:stretch;padding:24px 19px}.plan-day>header button{width:100%}.plan-phase{padding:25px 17px 29px}.phase-heading{grid-template-columns:42px 1fr}.phase-heading>span{display:none}.exercise-summary{grid-template-columns:30px minmax(0,1fr) 25px;gap:8px;min-height:84px;padding:11px 3px}.exercise-summary>b{grid-column:2}.exercise-summary>em{display:none}.exercise-summary>i{grid-area:1/3/3}.exercise-name small{white-space:nowrap;text-overflow:ellipsis;overflow:hidden}.exercise-card.open .exercise-summary{padding-left:10px;padding-right:10px}.exercise-detail{gap:18px;padding:17px 12px 22px}.detail-actions{grid-template-columns:1fr}.detail-actions>button{min-height:42px}.plan-footer{padding:23px 19px}}.media-loading{color:#263896;pointer-events:none;background:#eef2fff0;border-radius:8px;padding:8px;font-size:12px;position:absolute;top:12px;left:12px;right:12px}.media-actions{color:#263896;background:#eef2ff;justify-content:space-between;align-items:center;gap:8px;padding:10px;display:flex}.media-actions small{font-size:11px}.media-actions button{color:#263896;cursor:pointer;background:#fff;border:1px solid #c7d2fe;border-radius:8px;flex-shrink:0;min-height:40px;padding:6px 12px}.lyfta-preview video,.lyfta-preview img{object-fit:contain}.alternatives-toggle{text-align:left;cursor:pointer;width:100%;color:var(--indigo-deep);font:inherit;background:0 0;border:0}.alternatives-toggle>strong{flex:1;font-size:16px}.alternatives-toggle[aria-expanded=false]{margin-bottom:0}.alternatives-toggle:focus-visible{outline:2px solid var(--ultramarine);outline-offset:4px;border-radius:6px}.app-fields{max-width:1080px;margin:0 auto}.topbar{-webkit-backdrop-filter:none;backdrop-filter:none;height:58px;padding:0 20px}.topbar>div{align-items:center}.brand{color:var(--ultramarine);font-size:18px}.settings-menu{font-size:12px;position:relative}.settings-menu>summary{cursor:pointer;padding:12px}.settings-menu>div{border:1px solid var(--line);min-width:200px;box-shadow:var(--shadow);z-index:20;background:#fff;border-radius:10px;gap:10px;padding:16px;display:grid;position:absolute;top:42px;right:0}.settings-menu label{gap:8px;display:grid}.settings-menu select{width:100%;padding:8px}.dashboard-bar{background:0 0;border:0;flex-direction:row;gap:12px;min-height:64px;padding:10px 20px}.record-date-label{font-size:14px;font-weight:700}.date-control button{width:38px;height:40px}.date-control input{height:40px;padding:0 8px}.compact-disclosure{border:1px solid var(--line);background:#fff;border-radius:10px;margin:0 20px 12px}.compact-disclosure>summary{cursor:pointer;color:var(--indigo);padding:14px 16px;font-size:13px}.stats-strip{border:0;margin:0}.stat{min-height:75px;padding:12px}.stat strong{font-family:inherit;font-size:25px;font-weight:650}.stat:after{display:none}.editor-section,.plan-section{background:0 0;padding:12px 20px 24px}.section-title{margin-bottom:12px}.section-title h2{letter-spacing:0;font-size:18px}.editor-grid{flex-direction:column;gap:12px;display:flex}.entry-card{border-radius:10px;min-height:0;padding:16px}.entry-card h3{margin:0;font-size:15px}.body-card .measure-grid{max-width:430px}.measure-grid label>div{align-items:center;height:46px}.measure-grid input{font-family:inherit;font-size:26px;font-weight:500}.card-heading{margin-bottom:12px}.card-heading button{min-height:40px;margin-right:0}.save-button{width:auto;min-width:140px;box-shadow:none;justify-content:center;margin-top:12px;padding:12px 20px;font-size:14px}.plan-help,.phase-help{color:var(--muted);font-size:12px;line-height:1.7}.plan-help{margin-bottom:12px}.plan-help summary,.phase-help summary,.plan-footer summary{cursor:pointer}.plan-help .gym-equipment{margin:8px 0}.day-tabs{grid-template-columns:repeat(3,minmax(0,1fr));gap:6px}.day-tabs button{min-height:56px;box-shadow:none;border-radius:8px;align-items:center;gap:8px;padding:10px;display:flex}.day-tabs button>span{background:0 0;border-radius:0;min-width:auto;height:auto}.day-tabs button.active>span{color:var(--yellow);background:0 0}.day-tabs button strong{align-self:center;font-size:14px}.day-tabs button small{display:none}.plan-day{box-shadow:none;border-radius:10px}.plan-day>header{flex-direction:row;align-items:center;gap:12px;padding:12px 16px}.plan-day>header .plan-help{margin:4px 0 0}.plan-day>header button{width:auto;min-height:40px;box-shadow:none;padding:10px 12px}.plan-phase{padding:16px}.phase-heading{grid-template-columns:1fr auto;gap:8px;margin-bottom:8px}.phase-heading>b{display:none}.phase-heading h4{font-size:14px}.phase-heading>div{flex-wrap:wrap;align-items:baseline;gap:12px;display:flex}.phase-help p{max-width:420px}.exercise-summary{grid-template-columns:24px minmax(120px,1fr) 150px 85px 24px;gap:8px;min-height:58px;padding:10px 4px}.exercise-card.open .exercise-summary{padding:10px 8px}.exercise-history{font-size:11px}.alternatives-phase{background:#fff}.plan-footer{color:var(--muted);padding:14px 16px;font-size:12px}.compact-disclosure .insights-section,.compact-disclosure .logbook{background:0 0;padding:0 16px 16px}.chart-card,.coach-card{min-height:0;box-shadow:none;padding:18px}.coach-card h3{font-size:20px}.app-fields>footer{padding:18px 20px;font-size:11px}@media (max-width:640px){.topbar{padding:0 12px}.topbar-primary{display:grid}.dashboard-bar{padding:10px 12px}.editor-section,.plan-section{padding:10px 12px 20px}.compact-disclosure{margin-left:12px;margin-right:12px}.day-tabs button{flex-direction:column;gap:5px;padding:8px 6px}.day-tabs button strong{font-size:13px}.plan-phase{padding:12px}.exercise-summary{grid-template-columns:18px minmax(0,1fr) 22px;gap:5px}.exercise-summary>b{grid-column:2;font-size:11px}.exercise-summary>em{grid-column:2;display:block}.exercise-summary>i{grid-area:1/3}.exercise-history{grid-column:2/-1}.workout-row{grid-template-columns:repeat(3,minmax(0,1fr))}.workout-row .workout-name{grid-column:1/3}.workout-row select{grid-area:3/1/auto/-1}.workout-row .remove-button{grid-area:1/3;min-height:40px}.workout-row label{min-width:0}.duration-field{grid-column:1/-1}}.exercise-summary{grid-template-columns:24px minmax(120px,1fr) 150px 85px}.exercise-inline-record{margin:0 52px 12px 36px}.exercise-inline-record .exercise-history{margin-bottom:5px;display:block}.inline-fields{flex-wrap:wrap;align-items:center;gap:10px;display:flex}.inline-fields label{color:var(--muted);align-items:center;gap:5px;font-size:12px;display:flex}.inline-fields input{border:1px solid var(--line);background:#fff;border-radius:7px;width:64px;min-height:38px;padding:7px}.inline-fields input:focus{outline:2px solid var(--ultramarine);outline-offset:1px}.inline-fields small{color:var(--muted);font-size:11px}.exercise-add{font-size:16px}@media (max-width:640px){.exercise-summary{grid-template-columns:18px minmax(0,1fr)}.exercise-inline-record{margin:0 12px 12px 28px}.inline-fields{gap:7px}.inline-fields input{width:52px}}body{padding-bottom:calc(200px + env(safe-area-inset-bottom,0px))}.rest-timer{z-index:100;right:18px;bottom:calc(16px + env(safe-area-inset-bottom,0px));border:1px solid var(--line);width:300px;max-width:calc(100vw - 24px);color:var(--indigo,#24246a);background:#fff;border-radius:14px;padding:12px 14px;position:fixed;box-shadow:0 5px 24px #24246a20}.rest-timer-top,.rest-timer-bottom{justify-content:space-between;align-items:center;gap:8px;display:flex}.rest-timer-top{margin-bottom:8px;font-size:12px}.rest-timer-top>div{gap:4px;display:flex}.rest-timer button{min-height:36px;color:inherit;cursor:pointer;background:#f1f3ff;border:0;border-radius:8px;padding:6px 10px;font-size:12px}.rest-timer button[aria-pressed=true]{background:var(--ultramarine,#3545bd);color:#fff}.rest-timer button:focus-visible{outline:2px solid var(--ultramarine,#3545bd);outline-offset:2px}.rest-timer output{font-variant-numeric:tabular-nums;letter-spacing:1px;font-size:30px;font-weight:700;line-height:1}.rest-timer .rest-timer-start{background:var(--yellow,#ffda00);min-width:64px;font-weight:600}.rest-timer-status:empty{display:none}.rest-timer-status,.rest-timer small{margin-top:8px;font-size:11px;line-height:1.4;display:block}.rest-timer-done{border-color:var(--ultramarine,#3545bd);background:#f3f5ff}.rest-timer-notifications{align-items:center;gap:8px;margin-top:8px;font-size:11px;display:flex}.rest-timer-notifications button{min-height:28px;padding:4px 8px;font-size:11px}.rest-timer-notifications button:disabled{opacity:.6;cursor:wait}@media (max-width:640px){.rest-timer{right:12px;bottom:calc(12px + env(safe-area-inset-bottom,0px))}}
