:root{
  --bg:#F3F6F4;
  --surface:#FFFFFF;
  --ink:#1D2B27;
  --muted:#68796F;
  --line:#E3EAE6;
  --teal:#0E7C6B;
  --teal-deep:#0A5D50;
  --teal-soft:#E2F2EE;
  --lime:#C9ED4B;
  --lime-deep:#9CC41E;
  --coral:#F07862;
  --coral-soft:#FDEBE7;
  --amber:#F2B33D;
  --shadow:0 6px 24px rgba(14,60,52,.09);
  --r-lg:22px; --r-md:16px; --r-sm:12px;
}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent}
html{font-size:16px}
body{
  font-family:'Heebo',system-ui,-apple-system,'Segoe UI',sans-serif;
  background:var(--bg);color:var(--ink);
  min-height:100vh;overflow-x:hidden;
}
#app{max-width:480px;margin:0 auto;min-height:100vh;position:relative;background:var(--bg)}
button{font-family:inherit;border:none;background:none;cursor:pointer;color:inherit}
input,select{font-family:inherit;color:inherit}
img{display:block;max-width:100%}

/* ---------- intro ---------- */
.intro{position:fixed;inset:0;max-width:480px;margin:0 auto;z-index:60;
  background:linear-gradient(160deg,var(--teal) 0%,var(--teal-deep) 100%);
  display:flex;flex-direction:column;align-items:center;justify-content:center;gap:18px}
.intro .mark{width:120px;height:120px;animation:pop .7s cubic-bezier(.2,1.4,.4,1) both}
.intro h1{color:#fff;font-size:2.6rem;font-weight:900;letter-spacing:.5px;animation:rise .6s .35s both}
.intro p{color:rgba(255,255,255,.85);font-size:1.05rem;animation:rise .6s .5s both}
.intro .barnote{display:flex;gap:6px;margin-top:10px;animation:rise .6s .65s both}
.intro .barnote i{width:34px;height:6px;border-radius:3px;background:rgba(255,255,255,.25);overflow:hidden;position:relative}
.intro .barnote i::after{content:'';position:absolute;inset:0;background:var(--lime);transform-origin:right;animation:load 1.6s .7s both}
@keyframes load{from{transform:scaleX(0)}to{transform:scaleX(1)}}
@keyframes pop{from{transform:scale(.4);opacity:0}to{transform:scale(1);opacity:1}}
@keyframes rise{from{transform:translateY(18px);opacity:0}to{transform:none;opacity:1}}
@keyframes fadeUp{from{transform:translateY(14px);opacity:0}to{transform:none;opacity:1}}

.screen{padding:22px 18px 110px;animation:fadeUp .35s both}
.screen.center{min-height:100vh;display:flex;flex-direction:column;justify-content:center;padding-bottom:40px}

/* ---------- typography ---------- */
h2.big{font-size:1.75rem;font-weight:800;line-height:1.25}
.sub{color:var(--muted);font-size:.98rem;margin-top:6px;line-height:1.5}
.eyebrow{font-size:.8rem;font-weight:700;color:var(--teal);letter-spacing:1px;margin-bottom:8px}

/* ---------- progress dots ---------- */
.dots{display:flex;gap:7px;justify-content:center;margin:22px 0 6px}
.dots i{width:8px;height:8px;border-radius:50%;background:var(--line);transition:.3s}
.dots i.on{background:var(--teal);transform:scale(1.25)}

/* ---------- option cards ---------- */
.opts{display:flex;flex-direction:column;gap:10px;margin-top:20px}
.opt{background:var(--surface);border:2px solid var(--line);border-radius:var(--r-md);
  padding:15px 16px;text-align:right;display:flex;align-items:center;gap:13px;transition:.18s;font-size:1rem}
.opt .emo{font-size:1.45rem;flex:none}
.opt b{font-weight:700;display:block}
.opt small{color:var(--muted);font-weight:400;display:block;margin-top:1px}
.opt.sel{border-color:var(--teal);background:var(--teal-soft);box-shadow:var(--shadow)}
.grid2{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-top:20px}
.grid2 .opt{flex-direction:column;text-align:center;gap:6px;padding:18px 10px}
.grid3{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin-top:20px}
.grid3 .opt{flex-direction:column;text-align:center;gap:4px;padding:14px 6px;font-size:.92rem}
.chips{display:flex;flex-wrap:wrap;gap:9px;margin-top:20px}
.chip{background:var(--surface);border:2px solid var(--line);border-radius:999px;
  padding:10px 18px;font-size:.98rem;transition:.18s;display:flex;align-items:center;gap:7px}
.chip.sel{border-color:var(--teal);background:var(--teal-soft);font-weight:700}
.chip .emo{font-size:1.1rem}

/* ---------- buttons ---------- */
.btn{display:flex;align-items:center;justify-content:center;gap:8px;width:100%;
  background:var(--teal);color:#fff;font-size:1.08rem;font-weight:700;
  padding:16px;border-radius:var(--r-md);box-shadow:0 8px 20px rgba(14,124,107,.28);
  transition:.18s;margin-top:26px}
.btn:active{transform:scale(.97)}
.btn.lime{background:var(--lime);color:var(--ink);box-shadow:0 8px 20px rgba(156,196,30,.3)}
.btn.ghost{background:var(--surface);color:var(--teal);border:2px solid var(--line);box-shadow:none}
.btn.small{width:auto;padding:10px 18px;font-size:.95rem;margin-top:0}
.btn:disabled{opacity:.45;box-shadow:none}
.linkbtn{color:var(--teal);font-weight:600;font-size:.95rem;margin-top:14px}

/* ---------- inputs ---------- */
.field{margin-top:18px}
.field label{display:block;font-weight:600;margin-bottom:7px;font-size:.95rem}
.field input,.field select{width:100%;background:var(--surface);border:2px solid var(--line);
  border-radius:var(--r-md);padding:13px 15px;font-size:1.05rem;outline:none;transition:.15s}
.field input:focus,.field select:focus{border-color:var(--teal)}

/* ---------- header / nav ---------- */
.topbar{display:flex;align-items:center;gap:12px;padding:16px 18px 4px}
.topbar .mark{width:38px;height:38px}
.topbar .who b{display:block;font-size:1.02rem}
.topbar .who small{color:var(--muted);font-size:.8rem}
.topbar .sp{flex:1}
.iconbtn{width:42px;height:42px;border-radius:14px;background:var(--surface);border:1.5px solid var(--line);
  display:flex;align-items:center;justify-content:center;font-size:1.15rem}
.tabbar{position:fixed;bottom:0;left:0;right:0;max-width:480px;margin:0 auto;z-index:40;
  background:rgba(255,255,255,.94);backdrop-filter:blur(10px);border-top:1px solid var(--line);
  display:flex;padding:8px 10px calc(10px + env(safe-area-inset-bottom))}
.tabbar button{flex:1;display:flex;flex-direction:column;align-items:center;gap:3px;
  padding:7px 0;border-radius:12px;color:var(--muted);font-size:.72rem;font-weight:600}
.tabbar button .ti{font-size:1.25rem}
.tabbar button.on{color:var(--teal);background:var(--teal-soft)}

/* ---------- home cards ---------- */
.card{background:var(--surface);border-radius:var(--r-lg);box-shadow:var(--shadow);padding:18px;margin-top:14px}
.hero{background:linear-gradient(150deg,var(--teal) 0%,var(--teal-deep) 100%);color:#fff;overflow:hidden;position:relative}
.hero::after{content:'';position:absolute;width:190px;height:190px;border-radius:50%;
  background:rgba(201,237,75,.16);left:-60px;top:-70px}
.hero .eyebrow{color:var(--lime)}
.hero h2{font-size:1.5rem;font-weight:800}
.hero p{opacity:.9;margin-top:5px;font-size:.95rem}
.hero .btn{background:var(--lime);color:var(--ink);box-shadow:none}
.hero .rings{position:absolute;left:16px;bottom:14px;display:flex;align-items:flex-end;gap:5px;opacity:.9}
.hero .rings i{width:9px;border-radius:5px;background:rgba(255,255,255,.35)}
.hero .rings i.f{background:var(--lime)}

.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin-top:14px}
.stat{background:var(--surface);border-radius:var(--r-md);padding:13px 10px;text-align:center;box-shadow:var(--shadow)}
.stat b{font-size:1.35rem;font-weight:800;color:var(--teal);display:block}
.stat small{color:var(--muted);font-size:.75rem}

.weekrow{display:flex;gap:8px;margin-top:14px}
.daydot{flex:1;background:var(--surface);border:2px solid var(--line);border-radius:14px;
  padding:10px 4px;text-align:center;font-size:.72rem;color:var(--muted);transition:.2s}
.daydot b{display:block;font-size:1rem;margin-bottom:2px}
.daydot.done{border-color:var(--lime-deep);background:#F6FBE6;color:var(--ink)}
.daydot.today{border-color:var(--teal);color:var(--teal);font-weight:700}

.planitem{display:flex;align-items:center;gap:13px;background:var(--surface);border:2px solid var(--line);
  border-radius:var(--r-md);padding:14px;margin-top:10px;text-align:right;width:100%;transition:.18s}
.planitem .pi{width:44px;height:44px;border-radius:14px;background:var(--teal-soft);
  display:flex;align-items:center;justify-content:center;font-size:1.3rem;flex:none}
.planitem b{display:block;font-size:1.02rem}
.planitem small{color:var(--muted)}
.planitem .chev{margin-right:auto;color:var(--muted);font-size:1.2rem}
.planitem.next{border-color:var(--teal);box-shadow:var(--shadow)}
.planitem.done .pi{background:#F6FBE6}

/* ---------- muscle bars ---------- */
.musclebar{display:flex;align-items:center;gap:10px;margin-top:11px}
.musclebar .nm{width:74px;font-size:.86rem;font-weight:600}
.musclebar .tr{flex:1;height:9px;background:var(--bg);border-radius:5px;overflow:hidden}
.musclebar .fl{display:block;height:100%;border-radius:5px;background:var(--teal);transition:width .6s}
.musclebar.focus .fl{background:var(--lime-deep)}
.musclebar .vl{width:58px;font-size:.78rem;color:var(--muted);text-align:left}

/* ---------- workout ---------- */
.whead{position:sticky;top:0;z-index:20;background:var(--bg);padding:14px 18px 10px;display:flex;align-items:center;gap:12px}
.whead .prog{flex:1;height:8px;background:var(--line);border-radius:4px;overflow:hidden}
.whead .prog i{display:block;height:100%;background:var(--teal);border-radius:4px;transition:width .4s}
.whead small{color:var(--muted);font-weight:600;white-space:nowrap}
.excard{background:var(--surface);border-radius:var(--r-lg);box-shadow:var(--shadow);padding:18px;margin:6px 18px 0}
.extag{display:inline-flex;align-items:center;gap:6px;background:var(--teal-soft);color:var(--teal-deep);
  border-radius:999px;padding:4px 12px;font-size:.78rem;font-weight:700}
.extag.lime{background:#F6FBE6;color:var(--lime-deep)}
.exname{font-size:1.45rem;font-weight:800;margin-top:8px}
.extarget{color:var(--muted);margin-top:4px;font-size:.95rem}
.extarget b{color:var(--teal)}
.whynote{margin-top:9px;font-size:.83rem;background:#F6FBE6;color:#5C7A10;border-radius:10px;padding:8px 11px;display:none}
.whynote.show{display:block;animation:fadeUp .3s both}
.setrow{display:flex;align-items:center;gap:9px;background:var(--surface);border:2px solid var(--line);
  border-radius:14px;padding:10px 12px;margin-top:9px;transition:.2s}
.setrow .sn{width:28px;height:28px;border-radius:9px;background:var(--bg);color:var(--muted);
  display:flex;align-items:center;justify-content:center;font-weight:700;font-size:.85rem;flex:none}
.setrow input{width:64px;border:1.5px solid var(--line);border-radius:10px;padding:8px 6px;text-align:center;
  font-size:1.05rem;font-weight:700;outline:none;background:var(--bg)}
.setrow input:focus{border-color:var(--teal);background:#fff}
.setrow .u{font-size:.75rem;color:var(--muted)}
.setrow .ck{width:40px;height:40px;border-radius:12px;border:2px solid var(--line);margin-right:auto;
  display:flex;align-items:center;justify-content:center;font-size:1.15rem;color:var(--line);transition:.2s;flex:none}
.setrow.done{border-color:var(--lime-deep);background:#F9FDEF}
.setrow.done .sn{background:var(--lime);color:var(--ink)}
.setrow.done .ck{background:var(--teal);border-color:var(--teal);color:#fff;animation:pop .3s both}
.sethead{display:flex;gap:9px;padding:0 12px;margin-top:14px;font-size:.72rem;color:var(--muted);font-weight:700}
.sethead span:nth-child(1){width:28px}
.exnav{display:flex;gap:10px;padding:16px 18px 0}
.exnav .btn{margin-top:0}

/* ---------- rest timer ---------- */
.restbar{position:fixed;bottom:0;left:0;right:0;max-width:480px;margin:0 auto;z-index:45;
  background:var(--ink);color:#fff;padding:16px 20px calc(16px + env(safe-area-inset-bottom));
  display:flex;align-items:center;gap:16px;border-radius:22px 22px 0 0;animation:fadeUp .25s both}
.restbar .rt{font-size:1.9rem;font-weight:800;min-width:86px;text-align:center;font-variant-numeric:tabular-nums}
.restbar .rl small{display:block;opacity:.7;font-size:.78rem}
.restbar .rl b{font-size:1rem}
.restbar .racts{margin-right:auto;display:flex;gap:8px}
.restbar .racts button{background:rgba(255,255,255,.14);color:#fff;border-radius:11px;padding:9px 14px;font-weight:700;font-size:.9rem}
.restbar .ring{width:52px;height:52px;flex:none}
.restbar .ring circle{fill:none;stroke-width:5}
.restbar .ring .bgc{stroke:rgba(255,255,255,.18)}
.restbar .ring .fgc{stroke:var(--lime);stroke-linecap:round;transition:stroke-dashoffset .5s linear}

/* ---------- summary ---------- */
.trophy{font-size:3.4rem;text-align:center;animation:pop .6s cubic-bezier(.2,1.4,.4,1) both}
.upline{display:flex;align-items:center;gap:10px;background:var(--surface);border-radius:14px;
  border:1.5px solid var(--line);padding:12px 14px;margin-top:9px}
.upline .upi{width:38px;height:38px;border-radius:11px;display:flex;align-items:center;justify-content:center;font-size:1.1rem;flex:none}
.upline.good .upi{background:#F6FBE6}
.upline.down .upi{background:var(--coral-soft)}
.upline.same .upi{background:var(--bg)}
.upline b{display:block;font-size:.95rem}
.upline small{color:var(--muted)}
.upline .arrow{margin-right:auto;font-weight:800}
.upline.good .arrow{color:var(--lime-deep)}
.upline.down .arrow{color:var(--coral)}
.confetti{position:fixed;top:-10px;width:9px;height:14px;z-index:70;border-radius:3px;animation:fall linear both}
@keyframes fall{to{transform:translateY(105vh) rotate(720deg);opacity:.2}}

/* ---------- analysis ---------- */
.reco{display:flex;gap:12px;background:var(--surface);border-radius:var(--r-md);padding:13px 15px;margin-top:10px;
  border-right:4px solid var(--teal);box-shadow:var(--shadow);align-items:flex-start}
.reco.warn{border-right-color:var(--amber)}
.reco .ri{font-size:1.25rem;flex:none}
.reco b{display:block;font-size:.95rem}
.reco small{color:var(--muted);line-height:1.45;display:block;margin-top:2px}
.chartwrap{background:var(--surface);border-radius:var(--r-lg);box-shadow:var(--shadow);padding:16px;margin-top:14px}
.chartwrap svg{width:100%;height:auto}
.chiprow{display:flex;gap:8px;overflow-x:auto;padding:4px 0 8px;-ms-overflow-style:none;scrollbar-width:none}
.chiprow::-webkit-scrollbar{display:none}
.chiprow .chip{flex:none;margin:0;padding:8px 15px;font-size:.85rem}

/* ---------- history ---------- */
.hist{background:var(--surface);border-radius:var(--r-md);box-shadow:var(--shadow);padding:14px 16px;margin-top:10px}
.hist .hrow{display:flex;align-items:center;gap:10px}
.hist b{display:block}
.hist small{color:var(--muted)}
.hist .hd{margin-right:auto;text-align:left;font-size:.8rem;color:var(--muted)}
.hdetail{margin-top:10px;border-top:1px dashed var(--line);padding-top:10px}
.hdetail .he{display:flex;justify-content:space-between;font-size:.88rem;padding:5px 0;color:var(--muted)}
.hdetail .he b{color:var(--ink);font-weight:600}

.empty{text-align:center;padding:40px 20px;color:var(--muted)}
.empty .emo{font-size:2.6rem;display:block;margin-bottom:10px}

.sheet{position:fixed;inset:0;z-index:55;background:rgba(29,43,39,.45);display:flex;align-items:flex-end;
  animation:fade .2s both}
@keyframes fade{from{opacity:0}to{opacity:1}}
.sheet .in{background:var(--bg);width:100%;max-width:480px;margin:0 auto;border-radius:26px 26px 0 0;
  padding:22px 20px calc(26px + env(safe-area-inset-bottom));max-height:82vh;overflow-y:auto;animation:up .3s both}
@keyframes up{from{transform:translateY(60px)}to{transform:none}}
.sheet h3{font-size:1.2rem;font-weight:800}
.danger{color:var(--coral)}
.divider{height:1px;background:var(--line);margin:18px 0}
.note{font-size:.8rem;color:var(--muted);margin-top:10px;line-height:1.5}
.badge-inline{display:inline-block;background:#F6FBE6;color:var(--lime-deep);font-size:.72rem;font-weight:700;border-radius:999px;padding:2px 9px;margin-right:6px}