:root{--bg: #0e0f11;--surface: #17191c;--surface-2: #212429;--border: #2c3036;--text: #f2f3f5;--muted: #9aa0a8;--accent: #d4ff4f;--on-accent: #0e0f11;--warn: #ffb547;--on-warn: #1a1206;--danger: #ff6b6b;--radius: 16px;--tabbar-h: 64px;color-scheme:dark}*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}html,body{margin:0;background:var(--bg);color:var(--text);font-family:-apple-system,system-ui,Helvetica Neue,sans-serif;font-size:16px;-webkit-text-size-adjust:100%}button,input,textarea,select{font:inherit;color:inherit}button{background:none;border:0;padding:0;cursor:pointer;text-align:left}h1,h2,p{margin:0}.num{font-variant-numeric:tabular-nums}.muted{color:var(--muted)}.app{min-height:100dvh}.screen{padding:calc(env(safe-area-inset-top) + 16px) 16px calc(var(--tabbar-h) + env(safe-area-inset-bottom) + 24px);display:flex;flex-direction:column;gap:16px;max-width:560px;margin:0 auto}.tabbar{position:fixed;left:0;right:0;bottom:0;z-index:10;display:flex;height:calc(var(--tabbar-h) + env(safe-area-inset-bottom));padding:0 8px env(safe-area-inset-bottom);background:color-mix(in srgb,var(--bg) 92%,transparent);backdrop-filter:blur(12px);-webkit-backdrop-filter:blur(12px);border-top:1px solid var(--border)}.tab{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;font-size:11px;color:var(--muted)}.tab.on{color:var(--accent);font-weight:700}.head{display:flex;align-items:flex-start;justify-content:space-between;gap:12px}.eyebrow{font-size:13px;font-weight:600;letter-spacing:.06em;color:var(--muted);text-transform:uppercase}h1{font-size:28px;line-height:1.15;font-weight:750}h2{font-size:17px;font-weight:700}.icon-btn{width:44px;height:44px;flex:none;border-radius:22px;border:1.5px solid var(--border);display:flex;align-items:center;justify-content:center}.back{display:flex;align-items:center;gap:4px;min-height:44px;color:var(--accent);font-weight:600}.card{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);padding:16px;display:flex;flex-direction:column;gap:8px}.card-head{display:flex;justify-content:space-between;align-items:baseline;gap:8px}.small{font-size:13px;color:var(--muted)}.stats{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:8px}.stat{background:var(--surface);border:1px solid var(--border);border-radius:14px;padding:12px}.stat b{display:block;font-size:24px;font-weight:750;font-variant-numeric:tabular-nums}.stat span{font-size:12px;color:var(--muted)}.row{display:flex;align-items:center;gap:14px;min-height:64px;width:100%;border-top:1px solid var(--border)}.row:first-of-type{border-top:0}.row-text{display:flex;flex-direction:column;gap:2px;flex:1;min-width:0}.row-title{font-size:16px;font-weight:600}.row.done .row-title{text-decoration:line-through;color:var(--muted)}.chk{width:28px;height:28px;flex:none;border-radius:8px;border:2px solid var(--muted);display:flex;align-items:center;justify-content:center;color:var(--on-accent)}.chk.on{background:var(--accent);border-color:var(--accent)}.pill{font-size:12px;font-weight:600;border:1px solid var(--border);border-radius:999px;padding:3px 9px;white-space:nowrap}.pill.warn{color:var(--warn);border-color:var(--warn)}.pill.accent{background:var(--accent);color:var(--on-accent);border-color:var(--accent)}.chips{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}.chip-check{display:flex;align-items:center;gap:10px;min-height:52px;padding:0 14px;background:var(--surface-2);border-radius:12px;font-weight:600}.btn{width:100%;min-height:56px;border-radius:16px;font-size:18px;font-weight:700;text-align:center;background:var(--accent);color:var(--on-accent)}.btn:disabled{background:var(--surface-2);color:var(--muted)}.btn.secondary{background:var(--surface-2);color:var(--text);font-size:16px;min-height:52px}.btn.danger{background:transparent;color:var(--danger);border:1.5px solid var(--danger);font-size:16px;min-height:52px}.link-btn{min-height:44px;text-align:center;text-decoration:underline;font-size:14px}.rest{background:var(--warn);color:var(--on-warn);border-radius:18px;padding:18px;display:flex;flex-direction:column;gap:12px}.rest h2{font-size:18px;display:flex;align-items:center;gap:10px}.rest .clock{font-size:40px;font-weight:800;font-variant-numeric:tabular-nums}.rest .bar{height:6px;background:#0003;border-radius:3px;overflow:hidden}.rest .bar div{height:100%;background:var(--on-warn)}.rest .btn{background:var(--on-warn);color:var(--warn);font-size:16px;min-height:52px}.notice{border:1.5px solid var(--warn);color:var(--warn);border-radius:14px;padding:12px 14px;font-size:14px;font-weight:600}.label{font-size:13px;font-weight:600;color:var(--muted)}.field{display:flex;flex-direction:column;gap:6px}.input{width:100%;min-height:52px;border:1.5px solid var(--border);border-radius:12px;padding:0 14px;background:var(--surface);font-size:20px;font-weight:600;font-variant-numeric:tabular-nums}.input:focus,textarea:focus{outline:none;border-color:var(--accent)}.input.small-text{font-size:16px;font-weight:500}textarea.input{padding:12px 14px;min-height:88px;font-size:16px;font-weight:400;resize:vertical}.two-col{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}.type-chips{display:flex;gap:8px;overflow-x:auto;margin:0 -16px;padding:0 16px;scrollbar-width:none}.type-chip{flex:none;min-height:44px;padding:0 18px;border-radius:22px;border:1.5px solid var(--border);font-size:15px;font-weight:600}.type-chip[aria-checked=true]{background:var(--accent);border-color:var(--accent);color:var(--on-accent)}.pace-box{background:var(--surface-2);border-radius:14px;padding:10px 16px;display:flex;align-items:baseline;justify-content:space-between}.pace-box b{font-size:40px;font-weight:800;font-variant-numeric:tabular-nums}input[type=range]{width:100%;height:32px;accent-color:var(--accent);margin:0}.switch-row{display:flex;align-items:center;justify-content:space-between;min-height:52px;width:100%;border-top:1px solid var(--border);font-size:16px}.switch{width:51px;height:31px;border-radius:16px;position:relative;flex:none;background:var(--surface-2);border:1px solid var(--border);transition:background .15s}.switch:after{content:"";position:absolute;top:1px;left:1px;width:27px;height:27px;border-radius:14px;background:#fff;transition:left .15s}.switch-row[aria-checked=true] .switch{background:var(--warn);border-color:var(--warn)}.switch-row[aria-checked=true] .switch:after{left:21px}.save-bar{position:sticky;bottom:calc(var(--tabbar-h) + env(safe-area-inset-bottom) + 8px);display:flex;flex-direction:column;gap:8px}.days{display:flex;justify-content:space-between;gap:4px}.day{width:44px;height:44px;border-radius:22px;border:1.5px solid var(--border);text-align:center;font-weight:700;font-size:15px}.day[aria-pressed=true]{background:var(--accent);border-color:var(--accent);color:var(--on-accent)}.day:disabled{opacity:.3;text-decoration:line-through}.shoe-bar{position:relative;height:14px;border-radius:7px;background:var(--surface-2);overflow:hidden}.shoe-bar .zone{position:absolute;top:0;bottom:0;right:0;background:repeating-linear-gradient(45deg,#4a3a1c 0 4px,var(--surface-2) 4px 8px)}.shoe-bar .fill{position:absolute;left:0;top:0;bottom:0;border-radius:7px;background:var(--accent)}.shoe-bar .fill.warn{background:var(--warn)}.history-row{display:grid;grid-template-columns:52px 1fr auto 14px;text-align:left;padding:6px 0;align-items:center;gap:10px;min-height:52px;width:100%;border-top:1px solid var(--border);font-size:15px}.history-row:first-of-type{border-top:0}.phase-row{display:flex;align-items:center;gap:10px;min-height:52px;width:100%;border-top:1px solid var(--border)}.phase-row.now{color:var(--accent)}.week-block{padding:4px 0 12px 26px;display:flex;flex-direction:column;gap:6px;font-size:14px}.toast{position:fixed;left:50%;transform:translate(-50%);bottom:calc(var(--tabbar-h) + env(safe-area-inset-bottom) + 16px);background:var(--text);color:var(--bg);padding:12px 18px;border-radius:999px;font-weight:700;z-index:20}.recharts-text{fill:var(--muted);font-size:11px}.spread{display:flex;justify-content:space-between;align-items:baseline;gap:8px}.tab span{font-size:10.5px}.small-chip{min-height:40px;padding:0 14px;font-size:14px}.chip-wrap{display:flex;flex-wrap:wrap;gap:8px}.chip-wrap .type-chip[aria-checked=true],.type-chip[role=checkbox][aria-checked=true]{background:var(--accent);border-color:var(--accent);color:var(--on-accent)}select.input{-moz-appearance:none;appearance:none;-webkit-appearance:none}.segmented{display:grid;grid-auto-flow:column;grid-auto-columns:1fr;background:var(--surface);border:1px solid var(--border);border-radius:12px;padding:3px}.segmented button{min-height:40px;border-radius:9px;text-align:center;font-weight:600;font-size:14px;color:var(--muted)}.segmented button[aria-selected=true]{background:var(--surface-2);color:var(--text)}.set-grid{display:grid;grid-template-columns:28px minmax(0,1.4fr) minmax(0,1fr) minmax(0,.8fr) 32px;gap:8px;align-items:center}.set-input{min-height:46px;padding:0 10px;font-size:18px}.sheet{position:fixed;top:0;right:0;bottom:0;left:0;z-index:30;background:var(--bg);display:flex;flex-direction:column;padding-top:env(safe-area-inset-top)}.sheet-head{display:flex;gap:8px;padding:12px 16px;border-bottom:1px solid var(--border)}.sheet-body{overflow-y:auto;padding:0 16px calc(24px + env(safe-area-inset-bottom))}.meter{height:10px;background:var(--surface-2);border-radius:5px;overflow:hidden}.meter div{height:100%;background:var(--accent);border-radius:5px}.meter div.warn{background:var(--warn)}.legend{display:flex;flex-wrap:wrap;gap:12px;font-size:12px;color:var(--muted)}.legend i,.dot{display:inline-block;width:10px;height:10px;border-radius:3px;margin-right:5px;flex:none}.icon-btn.small-icon{width:36px;height:36px}.icon-btn:disabled{opacity:.3}.shoe{display:flex;flex-direction:column;gap:8px;padding-bottom:8px;border-bottom:1px solid var(--border)}.switch-row[aria-checked=true] .switch.on-accent{background:var(--accent);border-color:var(--accent)}input,select,textarea{min-width:0;max-width:100%}.input{display:block}input[type=date].input{-webkit-appearance:none;-moz-appearance:none;appearance:none;width:100%;text-align:left;line-height:52px}input[type=date]::-webkit-date-and-time-value{text-align:left}html,body{overflow-x:hidden}.wheel-wrap{position:relative;margin:0 -16px}.wheel-window{position:absolute;left:50%;top:50%;width:112px;height:48px;transform:translate(-50%,-50%);border-radius:24px;background:var(--accent);pointer-events:none}.wheel{position:relative;display:flex;overflow-x:auto;scroll-snap-type:x mandatory;scrollbar-width:none;perspective:600px;padding:6px 0;-webkit-mask-image:linear-gradient(to right,transparent,#000 22%,#000 78%,transparent);mask-image:linear-gradient(to right,transparent,#000 22%,#000 78%,transparent)}.wheel::-webkit-scrollbar{display:none}.wheel:before,.wheel:after{content:"";flex:none;width:calc(50% - 56px)}.wheel:focus-visible{outline:none}.wheel:focus-visible+.wheel-window,.wheel-wrap:focus-within .wheel-window{box-shadow:0 0 0 2px var(--bg),0 0 0 4px var(--accent)}.wheel-item{flex:none;scroll-snap-align:center;min-height:48px;text-align:center;font-size:17px;font-weight:600;color:var(--muted);white-space:nowrap;transition:color .12s;will-change:transform}.wheel-item.on{color:var(--on-accent);font-weight:800}.pain-scale{display:grid;grid-template-columns:repeat(6,minmax(0,1fr));gap:6px}.pain-dot{min-height:44px;border-radius:12px;border:1.5px solid var(--border);text-align:center;font-weight:700}.pain-dot[aria-checked=true]{background:var(--accent);border-color:var(--accent);color:var(--on-accent)}.pain-dot.high[aria-checked=true]{background:var(--warn);border-color:var(--warn);color:var(--on-warn)}.injury-row{display:flex;flex-direction:column;gap:8px;padding:10px 0;border-bottom:1px solid var(--border)}.risk{display:flex;align-items:center;justify-content:space-between;gap:8px;border-radius:10px;padding:8px 10px;font-size:13px;font-weight:600}.risk.avoid{background:color-mix(in srgb,var(--danger) 18%,transparent);color:var(--danger)}.risk.caution{background:color-mix(in srgb,var(--warn) 15%,transparent);color:var(--warn)}.risk button{min-height:36px;padding:0 12px;border-radius:9px;background:var(--surface-2);color:var(--text);font-size:13px}.pill.danger{color:var(--danger);border-color:var(--danger)}.chat{display:flex;flex-direction:column;gap:8px}.bubble{max-width:85%;padding:10px 14px;border-radius:18px;font-size:16px;line-height:1.35;white-space:pre-wrap}.bubble.coach{align-self:flex-start;background:var(--surface-2);border-bottom-left-radius:6px}.bubble.me{align-self:flex-end;background:var(--accent);color:var(--on-accent);border-bottom-right-radius:6px}.bubble.typing{color:var(--muted);font-style:italic}.chat-input{display:flex;flex-direction:column;gap:8px}.chat-input textarea.input{min-height:64px}.rating-card{gap:10px}.rating{display:flex;align-items:baseline;gap:4px}.rating b{font-size:56px;font-weight:800;line-height:1;color:var(--accent)}.rating span{font-size:20px;color:var(--muted)}.mini-btn{min-height:40px;padding:0 12px;border-radius:10px;background:var(--surface-2);font-size:14px;font-weight:600}.mini-btn.warn{color:var(--warn)}.muscle-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:6px 10px;font-size:14px;text-transform:capitalize}.muscle-grid .over{color:var(--danger)}.change{display:flex;flex-direction:column;gap:6px;padding:10px 12px;border-radius:12px;background:var(--surface-2)}.change.accepted{outline:1.5px solid var(--accent)}.change.skipped,.change.blocked{opacity:.6}.mini-btn.accept{background:var(--accent);color:var(--on-accent)}.rehab-card{text-align:left;width:100%;border-color:color-mix(in srgb,var(--accent) 45%,var(--border))}.rest-timer{position:fixed;left:8px;right:8px;bottom:calc(var(--tabbar-h) + env(safe-area-inset-bottom) + 8px);z-index:15;background:var(--surface-2);border:1px solid var(--accent);border-radius:16px;padding:10px 12px;box-shadow:0 8px 24px #00000080;max-width:544px;margin:0 auto}.rest-timer.done{background:var(--accent);color:var(--on-accent)}.rest-timer.done .small{color:var(--on-accent)}.rest-timer-row{display:flex;align-items:center;gap:8px}.rest-timer-bar{height:4px;background:var(--border);border-radius:2px;overflow:hidden;margin-bottom:8px}.rest-timer-bar div{height:100%;background:var(--accent)}.interval{display:flex;flex-direction:column;gap:14px;min-height:calc(100dvh - var(--tabbar-h) - 80px)}.interval-heading{font-size:22px;text-align:center;margin-top:12px}.interval-clock{font-size:96px;font-weight:800;text-align:center;line-height:1;letter-spacing:-2px}.interval.rest .interval-clock{color:var(--accent)}.interval-clock.over{color:var(--warn)}.interval-sub{text-align:center;color:var(--muted);font-size:18px}.interval-btn{min-height:96px;font-size:28px;margin-top:auto}.interval.rest .interval-btn{background:var(--surface-2);color:var(--text);font-size:20px;min-height:64px}.chat-turn{display:flex;flex-direction:column;gap:8px}.chat-turn .bubble.coach{align-self:flex-start}.chat-turn .bubble.me{align-self:flex-end}.prompt-chips{display:flex;flex-wrap:wrap;gap:8px}