:root{color-scheme:dark;--bg:#050505;--panel:#141414;--panel2:#242020;--text:#f5f5f5;--muted:#c7bbbb;--accent:#ff5a5f;--highlight:#ff9999;--line:#383030;--amber:#ffd38b}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--text);font:16px/1.5 -apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif}a{color:var(--accent);text-decoration:none}button,input,select,textarea{font:inherit}button{cursor:pointer;border:0;background:var(--accent);color:#120505;border-radius:12px;padding:12px 18px;font-weight:700;min-height:46px}button.secondary,.button.secondary{background:var(--panel2);color:var(--text);border:1px solid var(--line)}button:disabled{opacity:.5;cursor:wait}button.danger{color:#ffb7b7;background:#381515}input,select,textarea{width:100%;min-width:0;min-height:48px;padding:10px;border:1px solid #6c5656;border-radius:10px;background:#080808;color:var(--text)}input[type=checkbox]{width:22px;height:22px;min-height:22px;accent-color:var(--highlight);flex:none}label{display:block;font-size:14px;color:var(--muted)}label input,label select,label textarea{margin-top:5px}textarea{resize:vertical;min-height:90px}h1{font-size:clamp(28px,6vw,40px);line-height:1.15;margin:8px 0 16px;letter-spacing:-1px}h2{font-size:22px;line-height:1.25;margin:0 0 15px}h3{font-size:18px;margin:0}p{margin:8px 0 16px}small,.small{font-size:13px;color:var(--muted)}strong{font-weight:700}main{max-width:1020px;margin:auto;padding:26px 20px 120px}.topbar{max-width:1060px;padding:18px 20px;margin:auto;display:flex;justify-content:space-between;gap:12px;align-items:center;border-bottom:1px solid var(--line)}.brand{display:flex;gap:9px;align-items:center;color:var(--text);font-size:10px;letter-spacing:2px}.brand strong{display:block;font-size:15px}.status{font-size:11px;color:var(--highlight);text-align:right;max-width:150px}.eyebrow{font-size:12px;letter-spacing:2px;color:var(--highlight);text-transform:uppercase;margin-bottom:5px}.muted{color:var(--muted)}.card{padding:21px;background:var(--panel);border:1px solid var(--line);border-radius:20px;margin-bottom:16px}.hero{position:relative;overflow:hidden;background:linear-gradient(125deg,#3a1016,#180a0d 60%,#160909);padding:26px}.hero:after{content:"";position:absolute;width:240px;height:240px;border:36px solid #ff3b3b18;transform:rotate(35deg);right:-110px;top:-70px;pointer-events:none}.big{font-size:42px;font-weight:700;letter-spacing:-1px}.metric{font-size:27px;font-weight:700}.row{display:flex;gap:12px;align-items:center;justify-content:space-between;flex-wrap:wrap}.grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}.metrics{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:12px}.metrics .card{padding:15px}.wide{grid-column:1/-1}.pill{font-size:12px;border:1px solid #684040;border-radius:30px;padding:4px 10px;color:var(--highlight)}.check{display:flex;gap:12px;align-items:flex-start;padding:14px 0;border-bottom:1px solid var(--line)}.check:last-child{border:0}.check strong{display:block;color:var(--text);font-size:16px}.check span{display:block}.check input{margin-top:3px}.check.completed strong{color:var(--highlight)}progress{width:100%;height:8px;accent-color:var(--highlight);border-radius:10px;border:0}progress::-webkit-progress-bar{background:#402020;border-radius:10px}progress::-webkit-progress-value{background:var(--highlight);border-radius:10px}.actions{display:flex;flex-wrap:wrap;gap:10px;margin-top:18px}.nav{position:fixed;bottom:0;left:0;right:0;z-index:20;display:flex;justify-content:center;background:#080808f5;border-top:1px solid var(--line);padding:10px 6px calc(10px + env(safe-area-inset-bottom))}.nav a{flex:1;max-width:150px;text-align:center;padding:12px 4px;color:var(--muted);font-size:13px;border-radius:10px}.nav a.active{color:var(--highlight);background:var(--panel2)}.target{padding:13px;border-left:3px solid var(--highlight);background:#140909;border-radius:8px;margin:15px 0}.target .goal{font-weight:700;font-size:18px}.setgrid{display:grid;grid-template-columns:40px 1fr 1fr 1fr;gap:8px;align-items:center}.setgrid>span{font-size:12px;color:var(--muted)}.setgrid input{padding:9px 7px}.warning{color:var(--amber);background:#2c2020;border-color:#685744}.notice{padding:12px 15px;background:#2a1212;border-radius:12px;font-size:14px;margin:15px 0}.section-title{margin:28px 0 14px}.timeline{border-left:2px solid #743333;margin-left:6px;padding-left:23px}.phase{position:relative;margin-bottom:23px}.phase:before{content:"";position:absolute;left:-30px;top:7px;width:12px;height:12px;background:var(--accent);border-radius:50%}.phase.current:before{background:var(--highlight)}details{margin-top:13px}summary{cursor:pointer;color:var(--accent);min-height:44px;padding:10px 0}.history{padding:17px 0;border-bottom:1px solid var(--line)}.history:last-child{border:0}.chart{width:100%;height:auto;max-height:230px}.chart text{fill:var(--muted);font-size:12px}.chart polyline{fill:none;stroke:var(--highlight);stroke-width:3}.chart circle{fill:var(--highlight)}.empty{border:1px dashed #885b5b;padding:25px;border-radius:15px;color:var(--muted)}#toast{position:fixed;bottom:92px;left:20px;right:20px;max-width:650px;margin:auto;background:#351919;border:1px solid #b86666;border-radius:14px;padding:14px;display:none;z-index:50}dialog{background:var(--panel);color:var(--text);border:1px solid var(--line);border-radius:20px;max-width:600px;width:calc(100% - 28px);padding:24px}dialog::backdrop{background:#000b}.skip{position:fixed;top:-100px;left:10px;background:var(--panel);padding:10px;z-index:100}.skip:focus{top:10px}:focus-visible{outline:3px solid var(--highlight);outline-offset:3px}.savebar{position:sticky;bottom:85px;z-index:10;background:#080808f5;padding:14px;border:1px solid var(--line);border-radius:14px}.saved{color:var(--highlight)}.hidden{display:none!important}table{border-collapse:collapse;width:100%;font-size:14px}td,th{text-align:left;padding:9px;border-bottom:1px solid var(--line)}.tablewrap{overflow:auto}.code{font-family:monospace;overflow-wrap:anywhere}.daygrid{display:grid;grid-template-columns:repeat(15,1fr);gap:5px;margin-top:16px}.daycell{aspect-ratio:1;background:#302020;border-radius:3px}.daycell.logged{background:#9a4040}.daycell.complete{background:var(--highlight)}.daycell.future{opacity:.4}@media(min-width:760px){.columns{display:grid;grid-template-columns:1.15fr 1fr;gap:20px}.card{padding:24px}.nav{left:calc(50% - 450px);right:calc(50% - 450px);border:1px solid var(--line);border-bottom:0;border-radius:20px 20px 0 0}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:16px}.daygrid{grid-template-columns:repeat(25,1fr)}}@media(max-width:390px){main{padding:22px 12px 120px}.topbar{padding:14px 12px}.card{padding:16px}.metrics{gap:7px}.metrics .card{padding:11px}.metric{font-size:23px}.setgrid{grid-template-columns:27px 1fr 1fr 1fr;gap:6px}}@media(prefers-reduced-motion:no-preference){button:active{transform:scale(.98)}}
:root .workout-actions{margin:0 0 22px}.workout-actions button{font-size:13px;flex:1;padding:10px 8px}.workout-actions{flex-wrap:nowrap}

.task-row{padding:14px 0;border-bottom:1px solid var(--line)}.task-row:last-child{border-bottom:0}.task-toggle{display:flex;align-items:flex-start;gap:14px;cursor:pointer;min-height:48px;color:var(--text)}.task-toggle input{margin-top:4px;width:26px;height:26px;min-height:26px}.task-toggle>span{flex:1;min-width:0}.task-toggle strong{font-size:16px;display:block}.task-toggle .small{display:block;margin-top:3px}.task-row.completed .task-toggle strong{color:var(--highlight)}.task-row .actions{margin:10px 0 0 40px}#completed-tasks{margin-top:20px}.home-task-check:focus-visible{outline:3px solid var(--accent);outline-offset:4px}

.warmup-grid{grid-template-columns:60px 1fr 1fr}.warmup-section{border-top:1px solid var(--line);padding-top:12px;margin-top:16px}.training-calendar{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:12px}.calendar-entry{border:1px solid #383838;border-radius:14px;padding:14px}.calendar-entry>strong{display:block;margin-bottom:8px}.calendar-current{border-color:#f26c72;background:#231011}.calendar-entry p{margin:10px 0}

.savebar{padding:8px 10px;bottom:76px}.savebar>span{display:block;font-size:11px;margin-bottom:6px}.save-actions{display:flex;gap:8px}.save-actions button{flex:1;padding:8px;font-size:14px;min-height:44px;white-space:nowrap}.setgrid input{scroll-margin-bottom:200px}

.plate-loading{grid-column:1/-1;padding:10px 12px;background:#251014;border-radius:10px;margin:0 0 12px;font-size:13px}.plate-loading p{margin:5px 0 0;overflow-wrap:anywhere}.plate-setup{margin:16px 0}.plate-setup .grid{margin:8px 0}
/* Presentation refresh. */
[hidden]{display:none!important}.nav a{display:flex;align-items:center;justify-content:center;flex-direction:column;gap:3px;padding:7px 3px}.nav svg{width:22px;height:22px}.nav a.active{background:#371014;color:#ff8c91}.nav a.active span{font-weight:700}.topbar .status{color:var(--muted)}main h1{margin-bottom:10px}main>p.muted{max-width:680px;margin-bottom:24px}.card h2{margin-bottom:12px}.disclosure{margin-top:0;margin-bottom:14px}.disclosure>summary{font-weight:650;color:var(--text);padding:14px 0;line-height:1.4}.disclosure>summary::marker,.exercise-disclosure>summary::marker,.day-plan>summary::marker{color:var(--accent)}.disclosure.card{padding:4px 20px}.disclosure.card>summary{min-height:60px}.disclosure-body{padding:0 0 14px}.explanation{margin:0 0 6px}.explanation>summary{font-size:13px;font-weight:500;padding:8px 0;color:var(--muted)}.explanation .disclosure-body{padding:4px 0}.explanation p{margin-bottom:8px}.daily-summary .metrics{display:grid;grid-template-columns:repeat(auto-fit,minmax(120px,1fr));gap:10px}.daily-summary .card{padding:14px}.daily-summary .metric{font-size:25px;overflow-wrap:anywhere}.training-hero h2{font-size:25px}.primary-actions{margin:8px 0 18px}.primary-actions button{flex-grow:1}.date-context{padding:12px;background:#08080870;border-radius:10px}.daily-disclosure .card{border:0;padding:10px 0;margin:0;background:transparent}.daily-disclosure .card>h2{display:none}.activity-alternative{padding:12px;border:1px solid var(--line);border-radius:14px}.activity-alternative .segmented{margin-top:0}.activity-alternative>p{margin-bottom:0}.segmented{display:flex;gap:6px;flex-wrap:wrap;margin-bottom:18px}.segmented button{flex:1;min-width:100px;padding:10px;font-size:14px}.selected,.segmented button.selected{background:#381217!important;color:#ffb0b4!important;border:1px solid #f26c72!important}.food-shortcuts{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:8px;margin-bottom:14px}.food-shortcuts button{padding:12px 8px;font-size:14px;min-height:62px}.all-foods{margin:4px 0 14px}.restaurant-step{margin-top:16px}.restaurant-step h3{margin-bottom:12px}.restaurant-step label{margin-bottom:12px}#restaurant-food>h3{font-size:16px}.estimate-fields label{margin:10px 0}.exercise-navigation h2{margin-bottom:5px}.exercise-jumps{display:flex;gap:7px;overflow-x:auto;padding:3px 2px 12px;scrollbar-width:thin}.exercise-jumps button{flex:none;font-size:13px;max-width:210px;white-space:normal;text-align:left;padding:10px 12px}.exercise-disclosure{margin:0}.exercise-disclosure>summary{display:list-item;padding:8px 0;min-height:56px}.exercise-disclosure>summary .row{display:inline-flex;width:calc(100% - 20px);vertical-align:middle;gap:8px}.exercise-disclosure h2{font-size:19px;margin-bottom:0}.exercise-disclosure .eyebrow{font-size:10px;letter-spacing:1px}.exercise-disclosure .pill{font-size:11px}.exercise-body{padding-top:10px}.workout-card{padding:14px 18px}.workout-card .target{margin-top:0;margin-bottom:10px}.workout-card .target .goal{font-size:19px}.working-grid{grid-template-columns:36px 1fr 1fr}.warmup-block{border:1px solid #403535;background:#0c0c0c;border-radius:12px;padding:12px;margin:14px 0}.warmup-block h3,.exercise-body>h3{font-size:15px;margin:0 0 8px}.plate-loading{margin:0 0 4px;padding:2px 10px;background:#1c1515}.plate-loading .disclosure{margin:0}.rir-fields{padding:10px 0}.exercise-next{border-top:1px solid var(--line);padding-top:16px;margin-top:18px}.exercise-next button{flex:1}.rest-timer{border-top:1px solid var(--line);margin-top:12px}.rest-timer summary{color:var(--muted);font-size:14px}.rest-timer label{max-width:105px}.timer-output{font-variant-numeric:tabular-nums;font-size:24px;font-weight:700}.history-views>.segmented{position:sticky;top:0;background:#050505f5;padding:10px 0;z-index:5}.history-views .metric{font-size:22px}.history-views .history{padding:16px 0}.training-calendar{grid-template-columns:1fr;gap:8px}.calendar-entry{padding:5px 14px}.day-plan{margin:0}.day-plan>summary{color:var(--text);padding:12px 0}.day-plan>summary>strong{font-size:14px}.day-plan>summary>p{display:inline;margin-left:12px;font-size:14px}.day-plan-body{padding:8px 0 14px}.day-plan-body>.pill{display:inline-block}.week-controls{margin-bottom:18px;display:grid;grid-template-columns:1fr 1fr 1fr;gap:7px}.week-controls button{padding:10px 5px;font-size:13px}.settings-groups{max-width:760px;margin:auto}.settings-groups>details .card{border:0;background:transparent;padding:10px 0;margin:0}.settings-groups>details .card>h2{display:none}#auto-sync-panel{border-color:#773039}#auto-status{font-weight:700;font-size:17px;padding:12px;background:#080808;border-radius:10px}.quiet-action{font-size:13px!important;padding:10px!important}.settings-groups form>label,.settings-groups .grid{margin-bottom:14px}.task-row.completed .task-toggle strong{color:var(--muted)}.task-row.completed .task-toggle>span{opacity:.75}.savebar{bottom:84px}#toast{bottom:100px}.disclosure,.calendar-entry,.workout-card,button,input,select,textarea{scroll-margin-top:20px;scroll-margin-bottom:160px}@media(max-width:430px){main{padding-left:14px;padding-right:14px}.daily-summary .metrics{grid-template-columns:repeat(3,minmax(0,1fr))}.daily-summary .card{padding:10px}.daily-summary .metric{font-size:22px}.daily-summary small{font-size:11px}.primary-actions button{min-width:100px;padding:12px 10px;font-size:14px}.food-shortcuts{gap:6px}.food-shortcuts button{font-size:13px}.day-plan>summary>p{display:block;margin:5px 0 0 20px}.history-views .segmented button{min-width:0;flex-basis:40%;font-size:13px}.workout-actions button{min-width:0;padding:10px 4px;font-size:13px}.exercise-disclosure>summary .pill{display:none}.working-grid{grid-template-columns:27px 1fr 1fr}.disclosure.card{padding:4px 16px}}@media(min-width:760px){.training-hero .primary-actions{justify-content:flex-start}.primary-actions button{flex-grow:0;min-width:155px}.daily-summary .metrics{grid-template-columns:repeat(5,minmax(0,1fr))}.food-shortcuts{grid-template-columns:repeat(3,minmax(0,1fr))}}@media(prefers-reduced-motion:no-preference){.nav a,button{transition:background .15s ease,border-color .15s ease}}
.training-hero>.section-title{margin-top:8px}.daily-summary>button{margin-bottom:18px;width:100%}.run-marker{display:inline-block;margin:6px 0 0 20px}.day-plan>summary>.pill{font-size:11px}.task-row .actions button{font-size:13px;padding:8px 12px}.training-hero .disclosure{margin-bottom:4px}