:root{
  --bg:#0b1220; --card:#141d2e; --card2:#1b2741; --ink:#eaf0fb; --muted:#93a1bd;
  --line:#26324c; --accent:#3b82f6; --accent2:#22c55e; --warn:#f59e0b; --bad:#ef4444;
  --radius:16px;
}
*{box-sizing:border-box}
html,body{margin:0;padding:0}
body{
  background:var(--bg); color:var(--ink);
  font:16px/1.5 -apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  -webkit-font-smoothing:antialiased;
}
.app{max-width:720px;margin:0 auto;min-height:100vh;display:flex;flex-direction:column}
.topbar{
  display:flex;align-items:center;justify-content:space-between;
  padding:calc(env(safe-area-inset-top) + 12px) 16px 12px;
  position:sticky;top:0;background:rgba(11,18,32,.9);backdrop-filter:blur(8px);z-index:5;
  border-bottom:1px solid var(--line);
}
.brand{font-weight:700;letter-spacing:.5px}
.logout{color:var(--muted);text-decoration:none;font-size:14px}
.content{flex:1;padding:16px 16px 96px}
h2{margin:.2em 0 .6em;font-size:22px}
h3{margin:0 0 .5em;font-size:17px}
.greet{margin-top:.1em}
.muted{color:var(--muted);font-size:14px}
.err{color:var(--bad);font-size:14px;margin-top:10px}

.card{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);
  padding:16px;margin:0 0 14px}
.brief{white-space:pre-wrap;word-wrap:break-word;font:14px/1.55 ui-monospace,SFMono-Regular,Menlo,monospace;margin:0;color:var(--ink)}

.row{display:flex;align-items:center}
.row.gap{gap:10px;flex-wrap:wrap}
.row.between{justify-content:space-between}
.gap{gap:10px}

.btn{appearance:none;border:0;border-radius:12px;background:var(--accent);color:#fff;
  font-weight:600;font-size:15px;padding:12px 16px;cursor:pointer}
.btn:active{transform:translateY(1px)}
.btn.ghost{background:transparent;border:1px solid var(--line);color:var(--ink)}
.btn.small{padding:8px 12px;font-size:13px;border-radius:10px}
.btn.full{width:100%;margin-top:12px}
.btn[disabled]{opacity:.5}

.quick{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-top:4px}
.quick-btn{display:block;text-align:center;text-decoration:none;color:var(--ink);
  background:var(--card2);border:1px solid var(--line);border-radius:12px;padding:16px 8px;font-weight:600}

.chart{width:100%;border-radius:12px;background:#fff;display:block}

.goal .goal-row{display:flex;align-items:center;justify-content:center;gap:18px}
.goal .big{font-size:30px;font-weight:800}
.goal .unit{display:block;font-size:12px;color:var(--muted);text-align:center}
.goal .arrow{font-size:22px;color:var(--muted)}
.goal p{margin:.6em 0 0;text-align:center}

.day .detail{margin:.5em 0}
.day.today{border-color:var(--accent)}
.daytype{font-weight:800;font-size:13px;letter-spacing:.5px;padding:3px 8px;border-radius:8px;background:var(--card2)}
.daytype.hard{color:#fff;background:var(--bad)}
.daytype.long{color:#0b1220;background:var(--warn)}
.daytype.easy{color:#0b1220;background:var(--accent2)}
.daytype.rest{color:var(--muted)}
.badge{font-size:11px;font-weight:700;color:var(--accent);border:1px solid var(--accent);border-radius:6px;padding:1px 6px;margin-left:6px}
.status-pill{font-size:11px;color:var(--muted);margin-left:6px;text-transform:capitalize}
.status-done{opacity:.72}
.status-done .daytype{outline:2px solid var(--accent2)}

.grid2{display:grid;grid-template-columns:1fr 1fr;gap:10px}
label{font-size:13px;color:var(--muted);display:flex;flex-direction:column;gap:4px}
.slabel{margin-top:10px;color:var(--ink);font-size:14px}
input{font-size:16px;color:var(--ink);background:var(--bg);border:1px solid var(--line);
  border-radius:10px;padding:10px}
input[type=range]{padding:0;accent-color:var(--accent)}
details summary{cursor:pointer}

.tabbar{position:fixed;left:0;right:0;bottom:0;max-width:720px;margin:0 auto;
  display:flex;justify-content:space-around;background:rgba(20,29,46,.96);backdrop-filter:blur(8px);
  border-top:1px solid var(--line);padding:8px 0 calc(env(safe-area-inset-bottom) + 8px);z-index:6}
.tabbar a{flex:1;text-align:center;text-decoration:none;color:var(--muted);font-size:11px;
  display:flex;flex-direction:column;align-items:center;gap:2px}
.tabbar a span{font-size:20px}
.tabbar a.on{color:var(--ink)}

/* login */
.login-wrap{min-height:100vh;display:flex;align-items:center;justify-content:center;padding:24px}
.login-card{background:var(--card);border:1px solid var(--line);border-radius:20px;padding:32px 24px;width:100%;max-width:360px;text-align:center}
.login-logo{font-size:44px}
.login-card h1{margin:.1em 0 .2em}
.login-card form{display:flex;flex-direction:column;gap:12px;margin-top:18px}
.login-card input{text-align:center}
.login-card .btn{margin-top:4px}

/* ---- readability: reports read as prose, not code ---- */
.small{font-size:12.5px}
.brief{font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  font-size:15px;line-height:1.6;white-space:pre-wrap;overflow-wrap:anywhere}
.takeaways{margin:.2em 0 0;padding-left:1.1em}
.takeaways li{margin:.25em 0;font-size:15px;line-height:1.5}

/* ---- HR training zones ---- */
.zones{display:flex;flex-direction:column;gap:6px;margin:.4em 0 .2em}
.zone{display:flex;align-items:center;justify-content:space-between;
  border-radius:10px;padding:9px 12px;background:var(--card2);border:1px solid var(--line)}
.zone .zname{font-weight:700;font-size:14px}
.zone .zrange{font-size:13px;color:var(--muted);font-variant-numeric:tabular-nums}
.zone.z1{border-left:5px solid #9ca3af}
.zone.z2{border-left:5px solid #38bdf8}
.zone.z3{border-left:5px solid #22c55e}
.zone.z4{border-left:5px solid #f59e0b}
.zone.z5{border-left:5px solid #ef4444}
.maf{margin-top:12px;padding:12px;border-radius:12px;background:var(--card2);border:1px solid var(--line)}
.maf strong{display:block;margin-bottom:4px;font-size:14px}

/* ---- strength disclosure inside a day card ---- */
details.strength{margin:.4em 0;border-top:1px solid var(--line);padding-top:.5em}
details.strength summary{font-size:14px;font-weight:600;color:var(--ink);list-style:none;cursor:pointer}
details.strength summary::-webkit-details-marker{display:none}
details.strength[open] summary{margin-bottom:.4em}
.ex-list{list-style:none;margin:.4em 0;padding:0;display:flex;flex-direction:column;gap:.5em}
.ex-list li{padding:.55em .65em;background:var(--card2);border:1px solid var(--line);border-radius:10px}
.ex-head{display:flex;justify-content:space-between;align-items:baseline;gap:.5em;flex-wrap:wrap}
.ex-name{font-weight:600;font-size:14px}
.ex-scheme{font-variant-numeric:tabular-nums;color:var(--accent);font-size:12.5px;white-space:nowrap}
.ex-cue{margin-top:.2em;line-height:1.4}

/* ---- small-screen tightening ---- */
@media (max-width:420px){
  .content{padding:14px 12px 96px}
  .card{padding:14px}
  h2{font-size:20px}
  .goal .big{font-size:26px}
}

/* Strength timing note + exercise demos */
.timing{margin:.2em 0 .6em;padding:.5em .65em;background:var(--card2);border-left:3px solid var(--accent,#3b82f6);border-radius:8px;line-height:1.45}
.ex-desc{margin-top:.25em;line-height:1.4;font-style:italic}
.ex-demo{display:inline-block;margin-top:.35em;font-size:.85em;font-weight:600;color:var(--accent,#3b82f6);text-decoration:none}
.ex-demo:active,.ex-demo:hover{text-decoration:underline}