:root{--bg: #f4f6fa;--panel: #ffffff;--panel-2: #f0f3f8;--line: #e3e8f0;--line-strong: #cfd8e4;--text: #17233b;--muted: #6b7a92;--accent: #3b5bf0;--accent-soft: #e8edff;--good: #16a34a;--good-soft: #e6f6ec;--warn: #b45309;--warn-soft: #fdf1e0;--danger: #dc2626;--danger-soft: #fdeaea;--radius: 16px;--radius-sm: 11px;--shadow: 0 10px 30px rgba(23, 35, 59, .08);--shadow-lg: 0 24px 60px rgba(23, 35, 59, .18);--topbar-h: 58px;--nav-h: 54px}*{box-sizing:border-box}html,body{margin:0;min-height:100%;background:var(--bg);color:var(--text);font-family:-apple-system,BlinkMacSystemFont,Segoe UI,PingFang SC,Hiragino Sans GB,Microsoft YaHei,sans-serif;-webkit-font-smoothing:antialiased}button,input,select{font:inherit;color:inherit}button{cursor:pointer}input,select{outline:none}.app{max-width:1180px;margin:0 auto;padding:0 14px 96px}.topbar{position:sticky;top:0;z-index:30;background:#ffffffe0;backdrop-filter:blur(16px);border-bottom:1px solid var(--line)}.topbar-inner{max-width:1180px;margin:0 auto;display:flex;align-items:center;justify-content:space-between;gap:12px;padding:10px 16px;min-height:var(--topbar-h)}.brand{display:flex;align-items:center;gap:10px}.logo{width:34px;height:34px;border-radius:10px;background:linear-gradient(135deg,var(--accent),#7a5cf0 60%,#38bdf8);display:grid;place-items:center;color:#fff;font-weight:900;font-size:17px}.brand b{font-size:15px;letter-spacing:-.01em}.brand small{display:block;color:var(--muted);font-size:10.5px;margin-top:1px}.top-progress{font-size:10.5px;color:var(--muted);text-align:right;line-height:1.35}.top-progress b{display:block;color:var(--text);font-size:12px}.tabnav{position:sticky;top:var(--topbar-h);z-index:20;background:#ffffffeb;backdrop-filter:blur(14px);border-bottom:1px solid var(--line)}.tabnav-inner{display:flex;gap:4px;padding:6px 14px;max-width:1180px;margin:0 auto}.tabnav button{flex:1;border:0;background:transparent;padding:9px 6px;border-radius:10px;color:var(--muted);font-size:13px;font-weight:600}.tabnav button.active{background:var(--accent-soft);color:var(--accent)}.tabnav button span{margin-right:5px}.view{display:none;padding-top:16px}.view.active{display:block}.card{background:var(--panel);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);overflow:hidden}.card+.card{margin-top:12px}.card-pad{padding:18px}.eyebrow{font-size:10.5px;letter-spacing:.1em;font-weight:800;color:var(--good);text-transform:uppercase}.next-card h1{font-size:27px;line-height:1.2;margin:8px 0 6px;letter-spacing:-.02em}.next-card .desc{color:var(--muted);font-size:13px;line-height:1.5}.meta{display:flex;gap:8px;flex-wrap:wrap;margin:14px 0}.pill{display:inline-flex;align-items:center;gap:5px;padding:5px 10px;border-radius:999px;background:var(--panel-2);color:var(--muted);font-size:11px;font-weight:600}.pill.accent{background:var(--accent-soft);color:var(--accent)}.pill.good{background:var(--good-soft);color:var(--good)}.pill.warn{background:var(--warn-soft);color:var(--warn)}.btn{display:inline-flex;align-items:center;justify-content:center;gap:6px;border:1px solid var(--line-strong);background:var(--panel);color:var(--text);border-radius:12px;padding:11px 16px;font-size:14px;font-weight:600;transition:transform .06s ease}.btn:active{transform:scale(.985)}.btn.primary{background:var(--accent);border-color:var(--accent);color:#fff}.btn.primary:disabled{opacity:.45;cursor:not-allowed}.btn.danger{background:var(--danger);border-color:var(--danger);color:#fff}.btn.ghost{background:transparent;border-color:transparent;color:var(--muted)}.btn.block{width:100%}.btn.sm{padding:7px 12px;font-size:12.5px;border-radius:10px}.section-title{display:flex;align-items:flex-end;justify-content:space-between;margin:22px 2px 10px}.section-title h2{margin:0;font-size:17px;letter-spacing:-.01em}.section-title p{margin:3px 0 0;font-size:11.5px;color:var(--muted);line-height:1.5}.big-progress{font-size:30px;font-weight:800;letter-spacing:-.02em;margin:10px 0 4px}.bar{height:8px;border-radius:99px;background:var(--panel-2);overflow:hidden;margin:8px 0}.bar i{display:block;height:100%;background:linear-gradient(90deg,var(--accent),#38bdf8);border-radius:99px;transition:width .35s ease}.progress-note{font-size:11.5px;color:var(--muted);line-height:1.55}.workout{margin-bottom:10px}.workout-head{width:100%;border:0;background:var(--panel);padding:13px 14px;display:grid;grid-template-columns:40px minmax(0,1fr) auto;gap:11px;align-items:center;text-align:left}.day-num{width:38px;height:38px;border-radius:11px;background:var(--panel-2);color:var(--muted);display:grid;place-items:center;font-weight:800;font-size:15px}.workout.done .day-num{background:var(--good-soft);color:var(--good)}.workout.current .day-num{background:var(--accent-soft);color:var(--accent)}.workout-title b{font-size:14px;display:block}.workout-title small{color:var(--muted);font-size:11px;display:block;margin-top:3px}.state{font-size:10.5px;font-weight:700;padding:5px 9px;border-radius:999px;background:var(--panel-2);color:var(--muted);white-space:nowrap}.state.current{background:var(--accent-soft);color:var(--accent)}.state.done{background:var(--good-soft);color:var(--good)}.workout-body{display:none;border-top:1px dashed var(--line)}.workout.open .workout-body{display:block}.exercise-row{width:100%;border:0;background:transparent;text-align:left;padding:12px 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.sub{color:var(--muted);font-size:11px;margin-top:4px;line-height:1.55}.pw-head{display:flex;justify-content:space-between;align-items:center;gap:8px}.version-chip{font-size:10px;font-weight:700;color:var(--accent);background:var(--accent-soft);padding:3px 8px;border-radius:999px}.modal{position:fixed;inset:0;z-index:60;background:#0f172a8c;display:none;align-items:flex-end;justify-content:center;padding:0;backdrop-filter:blur(2px)}.modal.open{display:flex}.sheet{width:100%;max-width:860px;max-height:92vh;overflow:auto;background:var(--bg);border-radius:20px 20px 0 0;box-shadow:var(--shadow-lg)}.sheet-head{position:sticky;top:0;z-index:5;display:flex;align-items:center;justify-content:space-between;gap:10px;padding:16px 18px 13px;background:#fffffff2;backdrop-filter:blur(14px);border-bottom:1px solid var(--line)}.sheet-head h3{margin:0;font-size:16.5px}.sheet-head small{display:block;color:var(--muted);font-size:11px;margin-top:3px}.close{border:0;background:var(--panel-2);color:var(--muted);width:32px;height:32px;border-radius:10px;font-size:17px}.sheet-body{padding:14px 16px 26px}.history-context{padding:11px 13px;border:1px solid var(--line);border-radius:12px;background:var(--panel);color:var(--muted);font-size:11.5px;line-height:1.6;margin-bottom:11px}.history-context b{color:var(--text)}.advice{padding:14px;border-radius:13px;border:1px solid #bcd0ff;background:#f3f7ff;margin-bottom:12px}.advice .advice-action{font-size:11px;font-weight:700;color:var(--accent);letter-spacing:.05em}.advice .advice-title{font-size:17px;font-weight:800;display:block;margin:5px 0 7px}.advice .advice-line{font-size:12.5px;color:var(--text);font-weight:600}.advice p{font-size:11.5px;color:var(--muted);line-height:1.6;margin:8px 0 0}.history-session{border:1px solid var(--line);border-radius:13px;background:var(--panel);margin-bottom:9px;overflow:hidden}.history-session>button{width:100%;border:0;background:transparent;color:var(--text);display:flex;justify-content:space-between;align-items:center;gap:8px;padding:12px 14px;text-align:left}.history-session>button b{font-size:12.5px;display:block}.history-session>button small{color:var(--muted);font-size:10.5px;margin-top:2px;display:block}.history-detail{display:none;padding:2px 14px 12px}.history-session.open .history-detail{display:block}.set-line{display:grid;grid-template-columns:64px 1fr 1fr 1fr;gap:8px;padding:8px 0;border-top:1px solid var(--line);font-size:12px;align-items:center}.set-line:first-child{border-top:0}.set-line .w{color:var(--text);font-weight:600}.set-line .m{color:var(--muted)}.type-tag{font-size:10px;border-radius:6px;padding:3px 7px;background:var(--panel-2);color:var(--muted);font-weight:700;justify-self:start}.type-tag.work{background:var(--good-soft);color:var(--good)}.type-tag.warmup{background:var(--warn-soft);color:var(--warn)}.type-tag.legacy{background:var(--panel-2);color:var(--muted)}.training-intro{padding:13px 15px;border:1px solid var(--line);border-radius:13px;background:var(--panel);margin-bottom:11px}.training-intro b{font-size:13.5px}.training-intro p{font-size:11.5px;color:var(--muted);line-height:1.6;margin:5px 0 0}.train-ex{border:1px solid var(--line);border-radius:14px;background:var(--panel);margin-bottom:10px;overflow:hidden}.train-ex-head{width:100%;border:0;background:transparent;color:var(--text);padding:13px 15px;display:grid;grid-template-columns:minmax(0,1fr) auto;gap:12px;text-align:left}.train-ex-head b{font-size:13.5px}.train-ex-head small{display:block;color:var(--muted);margin-top:4px;font-size:10.5px;line-height:1.5}.train-ex-head .rec{font-size:10.5px;color:var(--accent);font-weight:700;text-align:right;max-width:150px;line-height:1.5}.train-ex-head .rec small{display:block;color:var(--muted);margin-top:3px;font-weight:500}.train-ex-body{display:none;padding:12px 13px;border-top:1px dashed var(--line)}.train-ex.open .train-ex-body{display:block}.set-head{display:grid;grid-template-columns:62px 1fr 1fr 1fr 26px;gap:7px;font-size:10px;color:var(--muted);padding:0 2px 6px;font-weight:600}.set-edit{display:grid;grid-template-columns:62px 1fr 1fr 1fr 26px;gap:7px;align-items:center;margin-bottom:7px}.set-edit input{min-width:0;width:100%;border:1px solid var(--line-strong);border-radius:10px;padding:10px 8px;font-size:13px;background:var(--panel);text-align:center}.set-edit input:focus{border-color:var(--accent);box-shadow:0 0 0 3px var(--accent-soft)}.type-toggle{border:1px solid var(--line-strong);background:var(--panel-2);color:var(--muted);border-radius:10px;padding:10px 4px;font-size:11px;font-weight:700;white-space:nowrap}.type-toggle.work{color:var(--good);border-color:#b7e3c6;background:var(--good-soft)}.type-toggle.warmup{color:var(--warn);border-color:#f0d9b0;background:var(--warn-soft)}.remove-set{border:0;background:transparent;color:var(--danger);font-size:19px;padding:4px}.add-set{border:0;background:transparent;color:var(--accent);font-size:12.5px;font-weight:700;padding:7px 2px}.set-hint{grid-column:2 / -1;font-size:10.5px;color:var(--warn);margin:-3px 0 7px;padding:6px 9px;background:var(--warn-soft);border-radius:8px}.workout-actions{position:sticky;bottom:0;z-index:4;background:#f4f6faf5;backdrop-filter:blur(12px);padding:12px 0 6px;display:flex;gap:10px}.workout-actions .btn{flex:1}.info-row{display:flex;justify-content:space-between;gap:12px;padding:11px 0;border-top:1px solid var(--line);font-size:12.5px}.info-row:first-child{border-top:0}.info-row b{color:var(--muted);font-weight:600}.info-row code{color:var(--text);font-weight:700;font-family:ui-monospace,Menlo,monospace;font-size:12px}.danger-zone{border:1px solid #f5c2c2}.danger-zone .card-pad{padding:16px 18px}.danger-note{color:var(--danger);font-size:11.5px;margin-top:8px;line-height:1.5}.editor-ex-row{display:flex;align-items:center;justify-content:space-between;gap:8px;padding:10px 2px;border-top:1px dashed var(--line)}.editor-ex-row:first-child{border-top:0}.editor-ex-row b{font-size:13px}.editor-ex-row small{display:block;color:var(--muted);font-size:10.5px;margin-top:3px}.editor-actions{display:flex;gap:6px}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin:12px 0}.form-field{display:flex;flex-direction:column;gap:5px}.form-field label{font-size:11px;color:var(--muted);font-weight:600}.form-field.full{grid-column:1 / -1}.pending-list{margin:10px 0}.pending-item{font-size:12px;padding:7px 11px;border-radius:9px;background:var(--panel-2);margin-bottom:6px;display:flex;justify-content:space-between;gap:8px}.pending-item b{font-weight:600}.pending-item .p-act{color:var(--accent)}.pending-item .p-del{color:var(--danger)}.sheet.confirm{width:min(420px,92vw);align-self:center;border-radius:18px;padding:20px}.sheet.confirm .confirm-text{margin:0 0 16px;font-size:14px;line-height:1.6;color:var(--text)}.sheet.confirm.danger .confirm-text{color:var(--danger);font-weight:600}.confirm-actions{display:flex;gap:10px;justify-content:flex-end}#toast-root{position:fixed;top:14px;left:50%;transform:translate(-50%);z-index:100;display:flex;flex-direction:column;gap:8px;align-items:center;pointer-events:none}.toast{background:#17233b;color:#fff;font-size:12.5px;padding:10px 16px;border-radius:11px;box-shadow:var(--shadow-lg);opacity:0;transform:translateY(-8px);transition:all .25s ease;max-width:86vw}.toast.show{opacity:1;transform:translateY(0)}.toast.warn{background:var(--warn)}.toast.err{background:var(--danger)}.empty{padding:26px 16px;text-align:center;color:var(--muted);font-size:12.5px;line-height:1.6}@media (min-width: 640px){.modal{align-items:center;padding:20px}.sheet{border-radius:20px}}@media (min-width: 900px){.app{padding-left:22px;padding-right:22px}.tabnav-inner{gap:8px}.tabnav button{flex:none;padding:9px 22px}.training-grid{display:grid;grid-template-columns:1fr 1fr;gap:12px}.training-grid .train-ex{margin-bottom:0}.workout-actions{max-width:860px;margin:0 auto}.sheet{max-width:900px}}.top-right{display:flex;align-items:center;gap:12px}.top-user{display:flex;align-items:center;gap:8px}.top-user .user-name{font-size:12px;font-weight:700;color:var(--accent);background:var(--accent-soft);border-radius:999px;padding:4px 12px}#login-root{min-height:100dvh;display:grid;place-items:center;padding:20px}.login-wrap{width:100%;max-width:380px}.login-card{background:var(--panel);border:1px solid var(--line);border-radius:var(--radius);box-shadow:var(--shadow);padding:30px 26px 24px;text-align:center}.login-logo{width:52px;height:52px;margin:0 auto;border-radius:14px;background:linear-gradient(135deg,var(--accent),#7a5cf0 60%,#38bdf8);display:grid;place-items:center;color:#fff;font-weight:900;font-size:26px;box-shadow:0 10px 24px #3b5bf04d}.login-sub{color:var(--muted);font-size:13px;margin:2px 0 20px}.login-field{margin-bottom:12px}.login-error{color:var(--danger);font-size:12.5px;margin:0 0 10px;min-height:18px}.login-note{color:var(--muted);font-size:11.5px;margin:16px 0 0;line-height:1.6}