:root{
  --bg:#0E0E10;
  --card:#17171B;
  --card2:#1F1F25;
  --linha:#2A2A32;
  --texto:#F2F2F4;
  --fraco:#8A8A96;
  --laranja:#FF6A1A;
  --amarelo:#FFC542;
  --verde:#35C46A;
  --raio:16px;
  --safe-b:env(safe-area-inset-bottom,0px);
  --safe-t:env(safe-area-inset-top,0px);
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
[hidden]{display:none !important}
html,body{margin:0;padding:0;background:var(--bg);color:var(--texto);
  font-family:-apple-system,BlinkMacSystemFont,"SF Pro Text","Segoe UI",Roboto,sans-serif;
  -webkit-font-smoothing:antialiased;overscroll-behavior-y:contain}
body{padding-top:var(--safe-t)}
h1,h2,h3{margin:0;letter-spacing:-.02em}
button{font-family:inherit;border:none;background:none;color:inherit;cursor:pointer}
ul{margin:0;padding-left:18px}

#app{max-width:600px;margin:0 auto;padding:0 16px calc(96px + var(--safe-b))}
.view{animation:sobe .25s ease}
@keyframes sobe{from{opacity:0;transform:translateY(8px)}to{opacity:1;transform:none}}

/* ---------- topo ---------- */
.topo{display:flex;align-items:flex-start;justify-content:space-between;padding:22px 0 16px}
.kicker{margin:0;font-size:11px;letter-spacing:.18em;text-transform:uppercase;color:var(--fraco)}
.logo{font-size:34px;font-weight:800;letter-spacing:-.04em;line-height:1}
.logo::after{content:"";display:block;width:38px;height:4px;background:var(--laranja);margin-top:6px;border-radius:2px}
.titulo-view{font-size:28px;font-weight:800}
.contador{text-align:right;font-size:11px;color:var(--fraco);line-height:1.4}
.contador b{display:block;font-size:22px;color:var(--amarelo);font-weight:800}
.intro{color:var(--fraco);font-size:14px;line-height:1.6;margin:0 0 18px}

/* ---------- card do próximo treino ---------- */
.card-treino{position:relative;background:linear-gradient(145deg,#22222A,#141418);
  border:1px solid var(--linha);border-radius:22px;padding:22px;overflow:hidden}
.card-treino::before{content:"";position:absolute;right:-40px;top:-40px;width:170px;height:170px;
  background:radial-gradient(circle,rgba(255,106,26,.22),transparent 70%)}
.card-treino .letra{font-size:76px;font-weight:800;line-height:.8;color:var(--laranja);letter-spacing:-.06em}
.card-treino .nome{font-size:26px;font-weight:800;margin-top:8px}
.card-treino .foco{color:var(--fraco);font-size:13px;margin:6px 0 4px}
.card-treino .meta{display:flex;gap:14px;font-size:12px;color:var(--fraco);margin-top:14px}
.card-treino .meta b{color:var(--texto)}
.btn-primario{display:block;width:100%;margin-top:18px;padding:17px;border-radius:14px;
  background:var(--laranja);color:#fff;font-weight:800;font-size:15px;letter-spacing:.06em}
.btn-primario:active{transform:scale(.98)}
.btn-primario.retomar{background:var(--amarelo);color:#111}

.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin-top:14px}
.stats div{background:var(--card);border-radius:14px;padding:14px 12px;text-align:center}
.stats b{display:block;font-size:22px;font-weight:800}
.stats span{font-size:10px;color:var(--fraco);text-transform:uppercase;letter-spacing:.1em}

.trocar{margin-top:26px}
.label{font-size:11px;color:var(--fraco);text-transform:uppercase;letter-spacing:.12em;margin:0 0 10px}
.chips{display:flex;gap:8px}
.chips button{flex:1;background:var(--card);border:1px solid var(--linha);border-radius:12px;
  padding:12px 8px;font-size:12px;font-weight:700;color:var(--fraco)}
.chips button.on{border-color:var(--laranja);color:var(--texto)}
.chips button b{display:block;font-size:17px;color:var(--laranja)}

.bloco-aquecimento{margin-top:26px;background:var(--card);border-radius:16px;padding:18px}
.bloco-aquecimento h3{font-size:13px;text-transform:uppercase;letter-spacing:.1em;color:var(--amarelo);margin-bottom:10px}
.bloco-aquecimento li{font-size:13px;line-height:1.65;color:var(--fraco);margin-bottom:6px}

/* ---------- cards de exercício ---------- */
.bloco{margin-bottom:14px}
.faixa-superset{display:flex;align-items:center;gap:8px;margin:22px 0 10px;
  font-size:11px;font-weight:800;letter-spacing:.12em;color:var(--amarelo);text-transform:uppercase}
.faixa-superset::after{content:"";flex:1;height:1px;background:linear-gradient(90deg,var(--linha),transparent)}
.par{border-left:2px solid var(--amarelo);padding-left:10px;margin-bottom:18px}

.ex{background:var(--card);border-radius:var(--raio);overflow:hidden;margin-bottom:12px;border:1px solid var(--linha)}
.ex-topo{display:flex;gap:12px;padding:12px}
.ex-foto{position:relative;width:96px;height:96px;flex:none;border-radius:12px;overflow:hidden;background:#fff}
.ex-foto img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover}
.ex-foto img.b{animation:alterna 2.4s steps(1,end) infinite}
@keyframes alterna{0%,50%{opacity:0}50.01%,100%{opacity:1}}
.ex-info{flex:1;min-width:0}
.ex-nome{font-size:15px;font-weight:800;line-height:1.25}
.ex-alvo{font-size:11.5px;color:var(--fraco);margin-top:3px}
.ex-prescricao{margin-top:8px;font-size:13px;font-weight:800;color:var(--laranja)}
.ex-prescricao small{color:var(--fraco);font-weight:600}
.tag{display:inline-block;font-size:9px;font-weight:800;letter-spacing:.08em;padding:3px 6px;
  border-radius:5px;background:rgba(255,197,66,.15);color:var(--amarelo);margin-left:6px;vertical-align:2px}
.anterior{font-size:11px;color:var(--fraco);margin-top:6px}
.anterior b{color:var(--texto)}
.subir{color:var(--verde);font-weight:700}

/* séries */
.series{padding:0 12px 12px}
.serie{display:flex;align-items:center;gap:8px;margin-top:8px}
.serie-n{width:26px;font-size:11px;color:var(--fraco);font-weight:800}
.serie input{flex:1;min-width:0;background:var(--card2);border:1px solid var(--linha);border-radius:10px;
  padding:12px 10px;color:var(--texto);font-size:16px;font-weight:700;text-align:center}
.serie input:focus{outline:none;border-color:var(--laranja)}
.serie input::placeholder{color:#55555f;font-weight:500}
.serie .un{font-size:10px;color:var(--fraco);width:14px}
.serie .ok{width:46px;height:44px;border-radius:10px;background:var(--card2);border:1px solid var(--linha);
  font-size:17px;color:var(--fraco);flex:none}
.serie.feita .ok{background:var(--verde);border-color:var(--verde);color:#fff}
.serie.feita input{opacity:.55}

.ex-notas{padding:0 12px 12px}
.ex-notas details{background:var(--card2);border-radius:10px;padding:10px 12px;margin-top:8px}
.ex-notas summary{font-size:11.5px;font-weight:700;color:var(--fraco);cursor:pointer;list-style:none}
.ex-notas summary::-webkit-details-marker{display:none}
.ex-notas summary::before{content:"＋ ";color:var(--laranja)}
.ex-notas details[open] summary::before{content:"− "}
.ex-notas p{font-size:13px;line-height:1.6;color:#C9C9D2;margin:8px 0 0}
.ex-notas p.err{color:#FF8A8A}
.ex-notas p.alo{color:var(--amarelo)}
.ex-notas p.tec{color:var(--verde)}

/* ---------- execução ---------- */
.topo-treino{display:flex;align-items:center;gap:12px;padding:18px 0 12px;position:sticky;top:0;
  background:var(--bg);z-index:5}
.btn-voltar{font-size:20px;color:var(--fraco);width:34px}
.topo-treino-info{flex:1;display:flex;flex-direction:column}
.topo-treino-info strong{font-size:17px;font-weight:800}
.topo-treino-info span{font-size:12px;color:var(--fraco);font-variant-numeric:tabular-nums}
.progresso-anel{font-size:12px;font-weight:800;color:var(--laranja)}
.barra-progresso{height:3px;background:var(--linha);border-radius:2px;overflow:hidden;
  position:sticky;top:60px;z-index:5;margin-bottom:16px}
.barra-progresso i{display:block;height:100%;width:0;background:var(--laranja);transition:width .3s}
.btn-concluir{margin:24px 0 10px}

/* ---------- timer ---------- */
.timer{position:fixed;left:16px;right:16px;bottom:calc(76px + var(--safe-b));max-width:568px;margin:0 auto;
  background:var(--laranja);border-radius:16px;display:flex;align-items:center;justify-content:space-between;
  padding:12px 16px;z-index:40;box-shadow:0 10px 30px rgba(0,0,0,.5);animation:sobe .2s}
.timer button{font-size:13px;font-weight:800;color:rgba(255,255,255,.85);padding:8px}
.timer-centro{text-align:center}
.timer-centro span{display:block;font-size:26px;font-weight:800;color:#fff;font-variant-numeric:tabular-nums;line-height:1}
.timer-centro small{font-size:9px;color:rgba(255,255,255,.8);letter-spacing:.16em;text-transform:uppercase}
.timer.fim{background:var(--verde)}
.timer-x{position:absolute;right:6px;top:6px;background:rgba(0,0,0,.28);color:#fff;width:22px;height:22px;
  border-radius:50%;font-size:11px;font-weight:800;line-height:1;padding:0;display:flex;
  align-items:center;justify-content:center}

/* ---------- plano / método / histórico ---------- */
.dia{margin-bottom:30px}
.dia-head{display:flex;align-items:baseline;gap:10px;margin-bottom:12px}
.dia-head b{font-size:30px;font-weight:800;color:var(--laranja);letter-spacing:-.04em}
.dia-head h2{font-size:19px;font-weight:800}
.dia-head span{font-size:11px;color:var(--fraco)}
.grade{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}
.mini{background:var(--card);border:1px solid var(--linha);border-radius:14px;overflow:hidden}
.mini .foto{position:relative;aspect-ratio:1/1;background:#fff}
.mini .foto img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover}
.mini .foto img.b{animation:alterna 2.4s steps(1,end) infinite}
.mini .txt{padding:10px}
.mini .txt strong{display:block;font-size:12.5px;font-weight:800;line-height:1.3}
.mini .txt span{display:block;font-size:12px;font-weight:800;color:var(--laranja);margin-top:5px}

.artigo{background:var(--card);border-radius:16px;padding:18px;margin-bottom:12px;border:1px solid var(--linha)}
.artigo .vered{font-size:10px;font-weight:800;letter-spacing:.12em;text-transform:uppercase;color:var(--amarelo)}
.artigo h3{font-size:16px;font-weight:800;margin:6px 0 8px}
.artigo p{font-size:13.5px;line-height:1.7;color:#C9C9D2;margin:0}
.regra{background:var(--card);border-left:3px solid var(--laranja);border-radius:0 14px 14px 0;
  padding:14px 16px;margin-bottom:10px}
.regra h3{font-size:14px;font-weight:800;margin-bottom:6px}
.regra p{font-size:13px;line-height:1.65;color:#B9B9C4;margin:0}
.sub{font-size:12px;letter-spacing:.14em;text-transform:uppercase;color:var(--fraco);margin:28px 0 12px;font-weight:800}

.medidas{display:grid;grid-template-columns:repeat(3,1fr);gap:8px}
.medidas div{background:var(--card);border-radius:12px;padding:12px;text-align:center}
.medidas b{display:block;font-size:18px;font-weight:800;color:var(--amarelo)}
.medidas span{font-size:10px;color:var(--fraco);text-transform:uppercase;letter-spacing:.06em}

.sessao{background:var(--card);border-radius:14px;padding:14px;margin-bottom:10px;
  display:flex;align-items:center;gap:12px;border:1px solid var(--linha)}
.sessao .l{font-size:26px;font-weight:800;color:var(--laranja);width:34px;text-align:center}
.sessao .d{flex:1}
.sessao .d strong{display:block;font-size:14px}
.sessao .d span{font-size:11.5px;color:var(--fraco)}
.sessao .v{text-align:right;font-size:11px;color:var(--fraco)}
.sessao .v b{display:block;font-size:15px;color:var(--texto)}
.recorde{display:flex;justify-content:space-between;align-items:center;padding:11px 0;border-bottom:1px solid var(--linha);font-size:13px}
.recorde b{color:var(--amarelo);font-weight:800}
.vazio{text-align:center;color:var(--fraco);font-size:13.5px;line-height:1.7;padding:40px 20px}

.acoes{display:flex;gap:8px;margin-top:16px}
.acoes button{flex:1;background:var(--card);border:1px solid var(--linha);border-radius:12px;
  padding:13px;font-size:12px;font-weight:700;color:var(--fraco)}

/* ---------- tabs ---------- */
.tabs{position:fixed;left:0;right:0;bottom:0;display:flex;background:rgba(14,14,16,.94);
  backdrop-filter:blur(14px);border-top:1px solid var(--linha);padding-bottom:var(--safe-b);z-index:30}
.tabs button{flex:1;padding:11px 4px 12px;font-size:10px;color:var(--fraco);display:flex;
  flex-direction:column;align-items:center;gap:3px;font-weight:600}
.tabs button span{font-size:15px;opacity:.6}
.tabs button.ativo{color:var(--laranja)}
.tabs button.ativo span{opacity:1}
body.treinando .tabs{display:none}

/* ---------- acesso ---------- */
.acesso{position:fixed;inset:0;background:var(--bg);display:flex;align-items:center;justify-content:center;
  padding:24px;z-index:100}
.acesso-box{width:100%;max-width:340px}
.acesso-box .logo{font-size:44px}
.acesso-sub{color:var(--fraco);font-size:14px;margin:22px 0 18px}
.acesso form{display:flex;flex-direction:column;gap:10px}
.acesso input{background:var(--card);border:1px solid var(--linha);border-radius:12px;padding:16px;
  color:var(--texto);font-size:16px}
.acesso input:focus{outline:none;border-color:var(--laranja)}
.acesso .btn-primario{margin-top:8px}
.acesso-erro{background:rgba(255,90,90,.12);border:1px solid rgba(255,90,90,.3);color:#FF8A8A;
  border-radius:10px;padding:11px 13px;font-size:13px;margin:2px 0 0}
.acesso-nota{color:var(--fraco);font-size:12px;line-height:1.6;margin-top:16px}

/* ---------- avaliação ---------- */
.artigo.destaque{border-color:var(--laranja)}
.dica-foto{font-size:12.5px;color:var(--fraco);line-height:1.6;margin:-4px 0 12px}
.form-medidas{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}
.form-medidas label{background:var(--card);border:1px solid var(--linha);border-radius:14px;padding:12px;
  display:flex;flex-direction:column;gap:4px}
.form-medidas label>span{font-size:11px;color:var(--fraco);text-transform:uppercase;letter-spacing:.08em;font-weight:700}
.form-medidas input{background:transparent;border:none;color:var(--texto);font-size:22px;font-weight:800;padding:0;width:100%}
.form-medidas input:focus{outline:none}
.form-medidas input::placeholder{color:#3E3E48}
.form-medidas small{font-size:10.5px;color:var(--fraco)}
.fotos-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}
.foto-slot{position:relative;aspect-ratio:3/4;background:var(--card) center/cover no-repeat;
  border:1px dashed var(--linha);border-radius:14px;display:flex;flex-direction:column;
  align-items:center;justify-content:center;gap:6px;cursor:pointer;overflow:hidden}
.foto-slot .mais{font-size:26px;color:var(--laranja);font-weight:300;line-height:1}
.foto-slot .rot{font-size:11px;color:var(--fraco);text-transform:uppercase;letter-spacing:.1em;font-weight:700}
.foto-slot.cheio{border-style:solid;border-color:var(--verde)}
.foto-slot.cheio .mais{display:none}
.foto-slot.cheio .rot{background:rgba(0,0,0,.65);padding:5px 9px;border-radius:8px;color:#fff;
  position:absolute;bottom:8px}
#view-avaliacao textarea{width:100%;margin-top:20px;background:var(--card);border:1px solid var(--linha);
  border-radius:14px;padding:14px;color:var(--texto);font-size:14px;font-family:inherit;min-height:100px;resize:vertical}
#view-avaliacao textarea:focus{outline:none;border-color:var(--laranja)}
#view-avaliacao .topo{align-items:center;gap:10px}